NAME
Ythan Yoga - Janet Ollason		 DATE 
31 October 2005		 DAY/TIME
Monday 1400		 TERM
Autumn
VENUE
Kirk Centre, Ellon		 LEVEL
Beginners		 SESSION (x of y)
8 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Strap
Blocks
Supports/cushions
AIM / THEME Digestion diet, practice on empty stomach, abdominal pressure & peristalsis, negative gravity/inverted postures
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 digestion
INTENDED LEARNING OUTCOMES (Objectives)
  1. Experience increased abdominal pressure with various asanas e.g. apanasana, uttansana, praying mantis, crocodile
  2. Experience effect of inversion with various asanas e.g. bridge, dog, uttanasana, & by reference to inversions done last week
  3. Extend repertoire with forward bends & twists e.g. wide angle seated forward bend & twist, back stretch, crocodile from side
  4. Practice breathing with hold in and work towards the healing breath 1:4:2:0
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
Semi Supine leg limbers
  • bend knee over chest, hold, pull down, straighten other leg
  • horizontal forwards & backwards
  • vertical up & down
  • pull knee towards arm pit
  • lower knee to side, pelvis level
 1410 Limber legs & hips, lengthen spine Gradually increase stretch with hold/pull
Move smoothly & slowly with breath
Hold
Palm on pelvic crest
Apanasana dynamic then static
head down, head up, hold breath		 Massage abdomen Peristalsis in ascending, transverse & descending colon
Bridge
  • pelvic tilts
  • two-foot support
  • make clasp under back & rise up
 Flex spine smoothly BP eye ear do not hold raised position In raised position, feel negative gravity
Curl up to dandasana Smooth transitions Use abdominals
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Wide angle seated forward bend
  • bend forwards, then to right & left
 1430 Twist for lower back Sit on block Keep spine straight
Back stretch
  • leg cradles
  • face straight leg & fold
 Seated leg limber
Lower back stretch		 Sit on block Use breath & allow time
Seated cobbler Open pelvis Elbows push knees
Thunderbolt to Cat to Dog & back
  • Raise bent knees, abdomen & thighs close, then straighten legs
  • In rise on toes, Out lower heels
 Abdominal pull back
Inversion		 BP eye ear do not hold Feel abdomen pulled up & back as invert
Seat up, head in line
Squat to Uttanasana Release downwards BP eye ear do not hold Thighs & abs in contact
Tadasana & Warrior III 1450 Balance Wall bars or window sill Lift up & fold
Praying Mantis elbows between knees Abdominal massage Not for knee problems In up squeeze knees, Out down push elbows
Crocodile from side lying position
  • arms together straight out to side
  • knees together & bent to side
  • raise top arm to vertical then down
  • raise knees to vertical then down
 Familiar posture done from different starting position different effects Check alignment
Move slowly & hold each position
Return to start position
Semi supine Squeeze curls, rock Release tension Relax & massage back
BREATHING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Easy Healing breath 1:4:2:0 1510 Extend hold on in Or semi supine / chair
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana expand sphere from centre 1520 Use breath to relax Use supports if needed Feel warmth, comfort