NAME
Ythan Yoga - Janet Ollason		 DATE 
19 September 2005		 DAY/TIME
Monday 1400		 TERM
Autumn
VENUE
Kirk Centre, Ellon		 LEVEL
Beginners		 SESSION (x of y)
3 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Mats
Wall bars/chair/window sill
Blocks
Supports/cushions
AIM / THEME Respiration external & internal, oxygen & waste products, diaphragm, breathing into 3 parts of chest, holding
To practise asanas and pranayama building on last class
To experience asanas that illustrate the use of the breath, with emphasis on back bends
INTENDED LEARNING OUTCOMES (Objectives)
  1. Practice standing limber with energising, soft breath & tension-relieving breath
  2. Practice back bending vinyasa & asanas e.g. bridge, kneeling warrior I, dancer, camel
  3. Experience the opening up of the front of the body & beneficial effects on posture, breath, abdomen, emotional expression
  4. Practice savitri breath 2:1:2:1 as illustration of holding breath & calming effect
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
Squat & stand stretch, palms on floor
  • In: squat on toes; Out: seat up
 1410 Start limber Knees: hands on block or chair or window sill Keep knees soft
Tadasana Samasthiti Balance, be stable Centre of gravity
Stand, backwards, chair, forward stand inhale & exhale
  • in arms up, out lean back
  • in return to upright, out to chair
  • in fold flat back, out forward bend
 Dynamic with breathing
energising breath
relaxing breath
release emotions breath		 Use the breath
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Semi-supine hold knee over chest
  • straighten other leg
  • horizontal & vertical leg limbers
 1450 Spine lengthen & hip release Use weight of arms
Extend stretch by straightening other leg
Crocodile feet hip-width apart Gentle twist of spine Use out breath to relax
Two-foot support/bridge Flex & bend spine In & raise, Out & lower
Kneeling warrior I
  • namaste, step one foot forward
  • raise arms sideways & up
  • lunge forwards arms up
  • hands to floor either side of foot
 Stretch up & lengthen spine, arch lower back, flex hip as rise & sink Foot visible beyond knee
Use pad under knee
Wall bars/chair/sill		 Use the breath
Squat & stand in Tadasana Smooth transition Onto toes, squat, stand
Stork or Dancer
  • stand on one foot, raise one arm
  • bend knee to front & hold foot
  • swing leg back, foot to buttock
  • lean forward arm up & arch back
 Balance
Concentration


Dancer=back bend		 Only attempt dancer if stable Feel grounded & be uplifted
Lean forward in dancer
Uttanasana then kneel Release down to floor BP eye ear do not hold Soft knees
Thunderbolt forward & back Fold & arch back Relax forward Arch back
Half Camel/Camel
  • hands on waist/hip/seat
  • one arm forwards/up
 Strong back bend Kneel on pad, feet flat Touch heel(s)
Apanasana right, both, left knees held Counter, release spine Head towards knees
Semi supine squeeze, rotate, rock Release tension Relax & massage back
BREATHING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Easy – Savitri 2:1:2:1 1510 Hold out is calming Or semi supine / chair Hold in allows more oxygen to be absorbed
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana & deshabanda
Colour flows from toes to head		 1520 Use breath & visualisation to relax Use supports if needed Feel supported, muscles soft, relaxed, heavy