NAME
Ythan Yoga - Janet Ollason		 DATE 
12 September 2005		 DAY/TIME
Monday 1400		 TERM
Autumn
VENUE
Kirk Centre, Ellon		 LEVEL
Beginners		 SESSION (x of y)
2 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Mats
Blocks
Supports/cushions
AIM / THEME Joints: synovial (synovial fluid lubricates) and spinal, benefit from moving to full range, smoothes rough edges
To practise asanas and pranayama building on last class
To experience asanas that extend joint flexibility
INTENDED LEARNING OUTCOMES (Objectives)
  1. Practice low breathing and experience improved relaxation
  2. Use the breath to assist asana e.g. crocodile, triangle
  3. Practice joint rotating vinyasa & asana e.g. leg & arm limbers, spine bends & twists
  4. Extend basic asana repertoire
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
Standing arm & shoulder limbers
  • arm raises 90°, 180°, back bend
  • hand, arm shoulder turns 45°, 90°, 360°
 1410 Show range & lubricate joints in arm & shoulder Careful of own limitations Do within own capacity
Standing back stretch & forward bend 2-way stretch Hands on hips/buttocks
Standing side stretches & bends Lateral stretches Stretch arm(s) & bend
Stand legs apart
  • bend knee to side to side
  • arms raised & twist in rishi
 Stretch backs of legs Knee facing toes
Stand on toes, squat, leg limbers Limber toes, ankles, hips
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Tadasana & samasthiti 1450 Feel centre of gravity Balance efficiently
Half moon with legs apart
  • hands on hips, raise arm & bend
 Triangle preparation
Trikonasana triangle Rotate hip, shoulder Careful of neck shoulder Palms face up
Wide angle dog
  • feet parallel
  • find hip joint & fold with flat back
  • palms to floor or block
  • heel-toe to rag doll, squat & sit
 Forward bend hip BP eye ear do not hold Feel firm & stable
Relax in rag doll
Sitting leg limbers
  • easy
  • adept
  • half lotus
 Seated postures easier after joint ranges extended Careful of knees
Seated angle
  • forward bend
  • twist right arm to left leg, left back
 Similar to standing wide angle dog & rishi Allow time to relax & stretch
Spinal rock & curl down to lying
Crocodile dynamic feet together/apart Relax & time help twist Sore back – feet apart Use the breath
Two foot support &/or Bridge
- In raise, Out lower dynamic		 Flex back Use the breath
Semi supine squeeze, rotate, rock Release tension Relax & massage back
BREATHING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Easy low breathing 1510 Aid relaxation Or semi supine / chair Cross legs other way
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana
breathe in & up, out & down		 1520 Use breath & visualisation to relax Use supports if needed Take up/down image to areas of the body