NAME
Ythan Yoga - Janet Ollason		 DATE 
17 October 2005		 DAY/TIME
Monday 1400		 TERM
Autumn
VENUE
Kirk Centre, Ellon		 LEVEL
Beginners		 SESSION (x of y)
6 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Strap
Blocks
Supports/cushions
AIM / THEME Glands & Lymphatic System:  adrenals & fight/flight, thyroid & metabolic rate, lymph nodes
To practise asanas and pranayama building on last class & continuing the theme for this term of health & well-being
To experience vinyasas & asanas that stimulate or alter glandular secretion
INTENDED LEARNING OUTCOMES (Objectives)
  1. Experience changes in glandular activity with various side-bend & twist asanas e.g. Seated side bend, gate, crocodile
  2. Extend repertoire, including postures leading up to kneeling sun salutation e.g. standing limbers, child-swan, dog from cat
  3. Practice kneeling sun salutation as example of flowing sequence, cf glandular flow
  4. Practice 3-part breath (to cleanse system) then low breathing (to calm, reducing flow of adrenalin)
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 Self awareness, calm Release tension
Normal, then saturation breathing Breath awareness Avoid hyperventilation Slow & deep
LIMBERS (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Standing arm limbers
  • Finger, hand & arm stretches
  • Rotate arm(s) in sockets
  • Shoulder rotates, circle elbows
  • Gym-type shoulder limbers
  • Rudder
 1410 Limber arms & shoulder as prep for sun salutation Shoulder problems stay within own limits Stretch arms & shoulders
  • Standing legs apart
  • Side to side knee bends
  • Raise arms to shoulder height,
  • twist, opposite hand to foot
  • Gym-type stretch back of leg
 Limber legs & hips Bend knee over foot Stretch legs & hips
Standing sequence
  • Stand In & Out
    • In Arms up, Out Back bend
  • In Upright, Out Chair
    • In Fold flat, Out Forward bend
 Arch, flex & relax back Do slowly & smoothly with breathing
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1430 Let breath return to normal Lie long
Apanasana Massage abdomen Flex hip joints
Dandasana Upright, free flow Sit tall
Seated side bend one knee bent Strong Side bend Top arm behind waist
Thunderbolt Upright, free flow Kneel tall
Child-Swan-Swan to sides Gentle twist Walk hands to side(s)
Gate arm up, over as bend, bent Strong side bend Pad knee, top arm behind waist
Dog from Cat
  • In Cat Out Raise knees then seat
  • In Onto toes, Out Feet flat
 1450 Dog in detail as prep for kneeling sun salutation Keep thighs close to abdomen
Kneeling Sun Salutation
  • Out Child
  • In Salute
  • Out Swan
  • In Cat
  • Out Dog
 Flowing sequence Use breath, let sequence flow smoothly

Try with eyes closed
Crocodile - feet hip-width Counter to relax spine
BREATHING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Three-part & Low breathing 1510 Cleanse, Calm Or semi supine / chair Prep for relaxation
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana - Sea & Waves 1520 Use breath to relax Use supports if needed Muscles soft & heavy