NAME
Ythan Yoga - Janet Ollason		 DATE 
24 October 2005                      		 DAY/TIME
Monday 1400		 TERM
Autumn
VENUE
Kirk Centre, Ellon		 LEVEL
Beginners		 SESSION (x of y)
7 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Strap
Blocks
Supports/cushions
AIM / THEME Circulation & Heart: double circulation system, blood pressure, heart beat, cholesterol
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 heart & circulation
INTENDED LEARNING OUTCOMES (Objectives)
  1. Be aware of & experience changes in blood pressure with various asanase.g. hare, rudder, legs up wall, relaxation
  2. Be aware of & experience changes in heart beat with various asanas e.g. cat limber, squat-stand, tree, circular breathing
  3. Extend repertoire, including some inverted asanas e.g. wide-angle dog, hare, spinal rock, legs up wall, shoulder stand, plough
  4. Practice circular breathing in dandasana including holding the breath and feeling heart beat
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
Tense/relax main muscle groups Aid relaxation Release tension
Normal, then saturation breathing Breath awareness Avoid hyperventilation Slow & deep
LIMBERS (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Child to Swan to Kneel on all fours
  • straighten & bend leg, then raise
  • Swan, then raise arm forwards
  • swing backwards & forwards
 1410 Gently uncurl
Lengthen spine
Stretch legs & arms
Flex spine		 BP eye ear head on fists
Pad under knees
Rest on elbows if prefer		 Start to limber the body from all fours position
Cat
  • In table top;
  • Out arch & look at legs;
  • In table top; Out hollow head up
 Movement with breathing As slowly & smoothly as possible
Cat variations
  • raise opposite arm & leg
  • raise one arm up & look sideways
  • lower arm sideways under chest
 Lengthen spine
Work back muscles
Twist upper body		 Balance uses effort
Thunderbolt to Squat to Stand
  • place palms on floor in front of feet
  • straighten/bend knees, then stand
 Smooth transitions

Stretch backs of legs		 Hands on block or knees At each bend, bring hands nearer feet
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Tadasana Awareness & Tree
  • Tree in Namaste raise hands
 1430 Heart slows, Balance Stand by wall Notice effort warms face
Wide angle stand feet parallel
  • Rudder arms up behind, side-side
  • Wide angle Dog
  • Rishi: One arm down, one up
  • Heel-toe feet together
 Strong wide-leg standing postures
Upper spine twist		 BP eye ear, keep head up Feel BP increase
Thunderbolt, Child, Rabbit, Hare
  • Sit on heels arms up behind
  • Raise seat then arms up behind
 Inverted postures Not for BP eye ear Feel blood in face

Feel pressure on head
Spinal rock - hands round shins Roll spine along floor Pad for vertebrae Let muscles release
Legs up wall, Shoulder Stand, Plough
  • sit on pad & swing legs up wall
  • shoulder stand & plough
 Inverted posture for all
Harder inverted postures		 No shoulder stand or plough for BP eye ear
Pad under shoulders		 Feel heart resting
Only do shoulder stand & plough if know them
Fish
  • Rest on elbows, head back
  • Head to floor, Namaste
 Counter posture Careful of neck Arch lower back
Semi supine
  • Squeeze curls, rotate knees, rock
 Release tension Relax & massage back
BREATHING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Dandasana circular breathing w. hold 1510 Feel heart beat in hold Or semi supine / chair Use colour visualisation
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana
  • Circle awareness round body
  • Let muscles feel warm soft heavy
 1520 Use breath & visualisation to relax Use supports if needed Feel supported, muscles soft, relaxed, heavy