NAME
Ythan Yoga - Janet Ollason		 DATE 
14 November 2005                      		 DAY/TIME
Monday 1400		 TERM
Autumn
VENUE
Kirk Centre, Ellon		 LEVEL
Beginners		 SESSION (x of y)
10 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Strap
Blocks
Supports/cushions
AIM / THEME Mental Health & Emotions exercise endorphins, physical health & well being, absorption stops vicious circle
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 mental health, emotions & feelings of well being
INTENDED LEARNING OUTCOMES (Objectives)
  1. Practice various asanasthat open front of body e.g. bridge & variations, fish, standing side bends, shooting bow
  2. Use own choice of colour/place & visualisation to give sense of control & improve self esteem
  3. Extend repertoire of sequences e.g. breathing in tadasana,child-kneel-dog-twist-stand sequence
  4. Practice breathing with anulomaon In & ujjayion Out, and breathingin +ves, out –ves,
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
  • Normal breath, In +ves, Out -ves
  • Saturation breathing
 1400 Position that can be held
Aid relaxation
Breath awareness		 Modify for postural probs
Avoid hyperventilation		 Centre awareness
Replace unwanted emotions with positives
LIMBERS (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Semi-supine/supine leg limbers -strap 1410 Limber legs, hips, spine Straight leg raise & pull
Semi supine bridge variations
  • breathe, Out lower, In relax/rise
  • pelvic tilts
  • supported bridge
  • unsupported bridge
  • bridge & squeeze curls
  • raise one leg & seat, arms at sides
 Breathing movement
Exaggerated movement
Expand chest on In
Raise arms as well on In
Raise leg then seat		 Gradually extend breathing movements into pelvic tilt . . bridge & squeeze curls
Start semi supine, leg up
Curl up to sitting & down finish up Abdominals Put weight on feet Smoothly up & down
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Dandasana with strap
  • sit upright
  • simple twist
  • leg limbers
 1430 Similar to supine, feel lift
Gentle twist
Prepare for side bend		 Sit on block if need Hold strap symmetrically to get lift, then let go
Cradle legs
Sitting side bend with bent knee Strong side stretch Upper arm behind waist Fold towards straight leg
Dandasana - Shooting Bow Upright & flex hip Opposite hands to feet
Squat balance & stand Balance Arms parallel to thighs
Tadasana hands out in front
  • In one up one down, Out reverse
  • In other way, Out reverse
  • In/Out both up/reverse, Both down
  • In/Out both left/reverse, Both right
  • In separate sideways, Out reverse
 Sequence with breathing

Separate arms & bring together again in various directions

concentration		 Try with eyes closed
Very slowly
Adjust speed to distance traveled
Standing side bends arms over head 1450 Lateral stretch In up, Out side bend
Thunderbolt – 6 positions & neck rolls Relax neck & shoulders Eyes closed, rotate head
Kneeling sequence palms on thighs
  • In salute, Out up kneel namaste
  • In separate arms to sides & one step forward, Out palms by foot
  • In back kneel, Out forwards
  • In raise arm up, Out down; Other
  • In back straight leg, Out forwards
  • In feet together, Out uttanasana
  • In stand slowly, Out relax Reverse & repeat
 Open chest & shoulders

Balance
Progressively open hips, stretch hamstrings
Gentle twist of spine
Release, relax		 Pad for knees

BP eye ear Head up		 Use breath, move smoothly & slowly

In move back, Out move forwards, knee on floor, then straight legs

Other knee to floor
Child Relax & rest, counter BP eye ear head on fists Spread shoulders
Dynamic Crocodile - feet hip-width Release spine & back Smoothly with breath
Semi supine squeeze, rock, rotate Release tension Relax & massage back
BREATHING & RELAXATION (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Easy Anuloma in, Ujjayiout 1510 Slow the breathing, relax In 2 sec steps, all out
Savasana Visualise colour & place 1520 Comfort of safe place Use supports if needed Feel contentment, relax