NAME
Ythan Yoga - Janet Ollason		 DATE 
10 October 2005                      		 DAY/TIME
Monday 1400		 TERM
Autumn
VENUE
Kirk Centre, Ellon		 LEVEL
Beginners		 SESSION (x of y)
5 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Strap
Blocks
Supports/cushions
AIM / THEME Senses: sight, sound, smell, touch, taste, centre senses internally, pratyahara
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 sensory awareness or withdrawal
INTENDED LEARNING OUTCOMES (Objectives
  1. Experience changes in sensory perception with various balance asanas e.g. boat/seed, Indian Fig Tree (eyes shut)
  2. Extend repertoire, including postures leading up to samprasrasana e.g. side-lying limbers to open hips, hand & wrist exercises
  3. Practice yoni mudra as an aid to category and one-pointed concentration
  4. Practice ujjayai breathing and listen to the sound and the vibrations it creates in the nostrils, sinuses and head
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 1400 Position that can be held Modify for postural probs Centre awareness, relax
Withdraw senses & centre in self Raise awareness Release tension
Normal, then saturation breathing Breath awareness Avoid hyperventilation Slow & deep
LIMBERS (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Side-lying
  • bend top knee to chest, ease hip
  • raise top leg, then lower
  • bend top knee to side, foot on thigh
  • straighten top leg to side
  • bend knee, roll to recovery position
 1410 Gently limber legs, hips
Work trunk & abs
Open hips to sides		 Start to limber the body from new position & use recovery posture
Prone
  • raise head, arm(s), leg(s) then star
 Arch back progressively One leg/arm, opposite, both
Snake Work back Clasp hands & lower
Sphinx, then child, swing legs & sit Smooth transitions Let head relax in sphinx
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Seated wide-angle & twist 1430 Open hips, spinal twist Sit on block Feel inner thigh stretch
Boat/seed balance Feel centre of gravity Use eyes, balance
Hand/ wrist exercises, massage neck
Pull finger joints, rotate hands		 Prepare for wrists right angle: samprasrasana Touch, feel skin & flesh
Squat & stand, bend alternate knees Stretch hamstrings Palms to floor, raise seat
Tadasana & samasthiti Standing awareness
Indian Fig Tree
  • In Raise left arm straight up, Out
  • In Raise right arm sideways, Out
  • In Raise right foot behind, Out
 Circle awareness
Use all sense to help balance		 Stand by wall Try with eyes shut
3 circles each leg
Back bends
  • hands on waist, hips, seat
 Arch back progressively Avoid neck strain
Uttanasana 1450 Counter posture, relax BP eye ear - head up Knees soft, arms heavy
Standing side bends & twists w arms
  • Clasp, bend; arms straight & wrap
 Prep for samprasrasana
Samprasrasana full sequence
  • step arms up/down/away, fists back bend, forwards, clasp side bends, squat, arms wrap, step
 Use all senses
Let the movement flow
Expand the stretch		 Smoothly, with breath
Squat balance & sit, neck rolls Relax, get breath back
BREATHING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Yoni mudra & ujjayi breathing 1510 Close senses, listen Or semi supine / chair Concentrate on category
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana
  • Use senses to aid relaxation
 1520 Use breath to relax Use supports if needed Feel supported, muscles soft, relaxed, heavy