NAME
Ythan Yoga - Janet Ollason		 DATE 
7 November 2005		 DAY/TIME
Monday 1400		 TERM
Autumn
VENUE
Kirk Centre, Ellon		 LEVEL
Beginners		 SESSION (x of y)
9 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Strap
Blocks
Supports/cushions
AIM / THEME Brain and CNS mind as observer, perception through senses, 'running on spot' vs.concentration, meditation
To practise asanas and pranayama building on last class & continuing the theme for this term of health & well-being
To experience vinyasas & asanas that illustrate effects of yoga on the mind and mental awareness
INTENDED LEARNING OUTCOMES (Objectives)
  1. Practice various asanas requiring balance e.g. eagle, forward & reversed extended lateral angle
  2. Use various methods of rehearsal to improve asanas e.g. observe another, mental practice, visualization of self, actual practice
  3. Extend repertoire with asanas involving co-ordination & concentration e.g. vatnyasana, breathing in tadasana with namaste
  4. Practice ujjayi breathing with Sanskrit words puraka, khumbhaka, rechaka
METHODS OF ASSESSMENT
Observation		 METHODS OF EVALUATION
Feedback during and after class
NOTES / COMMENTS
CENTERING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana or comfortable supine pose
  • Tense/relax main muscle groups
  • Normal, then saturation breathing
 1400 Position that can be held
Aid relaxation
Breath awareness		 Modify for postural probs

Avoid hyperventilation		 Centre awareness
Release tension
Slow & deep
LIMBERS (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Semi Supine leg limbers 1410 Limber legs, hips, spine Gradually stretch
Supine Vatnyasana
  • In arms up & then do legs
  • Out knee(s) over chest, In vertical, Out bend, In horizontal
  • Out arms down
 Co-ordination
Concentration		 Lower back probs: semi supine Co-ordinate movement with breathing
Concentrate on sequence
Arms 'bracket' legs
Crocodile with thighs crossed Twist spine Stretch sides Slow with holds
Dandasana & rowing Abdominals Smoothly
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Tadasana, Samasthiti, Namaste
  • In palms to sides turned forward
  • Out return to namaste, throughout
  • In ' ' then to shoulder height
  • In ' ' then above head
  • In ' ' then to namaste above head
  • In ' ' then to namaste
 1430 Sequence with breathing Try with eyes closed

Adjust speed to distance travelled
Eagle
  • Cross left arm in front of righ
  • Cross right thigh over left or place right foot to left of left
 Balance, concentrate, visualize Stand by wall Do arms, then legs
Warrior II to Extended lateral angle
  • Step to side, turn feet 90 out 15 in, hips face front as at start
  • Raise arms, Bend knee, Warrior II
  • Place elbow on forward knee, other arm down beside hip
 Open pelvis, stretch
Balance		 Bend knee in same direction as toes Do one side first
Hips open, forwards
Shin & upper arm in straight vertical line
Warrior I to Reversed Extended Lat A
  • Step to side, turn feet 90 out 60 in, turn hips to face right
  • Hands on hips elbows back
  • Bend forward knee
  • Repeat but raise arms sideways
  • Place left elbow on right knee, other arm beside hip
 Stretch lower back & prepare for reversed position
Twist
Balance		 If stiff, stop here Continue same side
Hips face forward leg
Revolve trunk & arms
Parsvottatanasana
  • Place hands on either side of foot
  • Straighten & bend forward leg
  • With bent leg, lift hands from floor & straighten trunk up to stand
 Stretch hamstrings Omit if stiff
BP eye ear - head up
Do not over-straighten or strain at knee		 Continue same side
Breathe
Repeat all to other side
Dandasanato Maricyasana Closed seated twist Sit on pad if needed Look behind side front
Dynamic bridge & Squeeze curls Release tension Relax & massage back
BREATHING & RELAXATION (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Easy - Healing breath Ujjayi, Sanskrit 1510 Use sound with breath Puraka, Khumbhaka, Rechaka 1:4:2:0
Savasana Visualise sea & waves 1520 Use breath to relax Use supports if needed Feel warmth, comfort