NAME
Ythan Yoga - Janet Ollason		 DATE 
5 September 2005		 DAY/TIME
Monday 1400		 TERM
Autumn
VENUE
Kirk Centre, Ellon		 LEVEL
Beginners		 SESSION (x of y)
1 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Mats
Blocks
Supports/cushions
AIM / THEME Bones: living tissue, being replaced continuously, strengthened by weight-bearing, skeleton is framework for body
To introduce Hatha Yoga asanas and pranayama
To instill interest and enthusiasm
INTENDED LEARNING OUTCOMES (Objectives)
  1. Introduce awareness of breathing into 3 parts of chest
  2. Co-ordinate movement and breathing e.g. vatnyasana
  3. Practice weight-bearing asanas  to build strength e.g. Tree, Archer, Cat, Sphinx
  4. Experience deep relaxation in own preferred relaxation posture
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 Observe, energise Avoid hyperventilation Slow & deep
LIMBERS (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Semi supine
  • one then both knees over chest
 1410 Lengthen spine Hands round thigh(s)
Vatnyasana arms, legs, both
  • In: arms up,
  • Out: arms down
  • In: leg bent over chest,
  • Out: vertical
 Co-ordinate breath & movement, limber
Lubricate hip joints		 Have spine supported
Careful of lower back
Semi supine palms on thighs
  • Out: raise head & shoulders
 Strengthen abdominals Lower smoothly Slide palms down thighs
Savasana in detail (relax betw poses) Observe effect of limber Listen to own body
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Prone star
  • raise arm(s) & head, leg(s), both
 1430 Work back muscles Careful of neck/shoulder Look at hands as raise
Sphinx relax back, allow flexion Weight bear on arms Keep shoulders down Rest on elbows
Child round back, relax shoulders Counter pose Forehead on fists Relax
Thunderbolt & neck exercises Stable position Use pad &/or block 6 positions & rotates
Cat dynamic
thighs & arms vertical		 Co-rdinate breath & movement, flex spine Use pad for knees Table top, hump, hollow
Weight bearing
Tadasana 1450 Show standing posture Talk through in detail
Shoulder lifts and rotates Lubricate shoulders Adjust if shoulder probs Do what is right for you
Vrksana – tree in namaste Balance, weight-bearing Stand by wall Foot on foot/shin/thigh
Half moon & Archer sequence
  • feet apart as for triangle
  • In raise arms, Out relax shoulders
  • In tilt back arm up front down, hold
  • In level arms, out bend back arm & look forward, hold
 Weight bearing sequence If have neck probs. Look forwards throughout Half moon to left & Archer to right
Uttanasana – loose rag doll bend Relaxation posture Knees soft, rise slowly Walk fingers up legs
Dandasana
  • basic posture
  • arms over legs, twist arm back
  • back bend supported on arms
 Practice basic posture
Twist spine
Weight bear on arms		 Upright spine
Gentle twist, look round
Arch back, lift seat
Semi supine pelvic tilts squeeze rock Pelvic position & breath Relax & massage back
BREATHING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Easy breath awareness in chest 1510 Low, mid, high chest Or semi supine / chair Cross legs other way
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana
mentally relax from toes up to head		 1520 Consolidate posture
Experience relaxation		 Use supports if needed Circle awareness round body