NAME
Ythan Yoga - Janet Ollason		 DATE 
26 September 2005                      		 DAY/TIME
Monday 1400		 TERM
Autumn
VENUE
Kirk Centre, Ellon		 LEVEL
Beginners		 SESSION (x of y)
4 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Strap
Blocks
Supports/cushions
AIM / THEME Muscles: voluntary (striated) & involuntary (smooth); tone, contraction, relaxation, stretching; oxygen & lactic acid
To practise asanas and pranayama building on last class & continuing the theme for this term of health & well-being
To experience asanas that illustrate the various muscle states
INTENDED LEARNING OUTCOMES (Objectives)
  1. Experience postural tone & balance with tadasana, dandasana, standing postures>
  2. Experience muscle contraction, relaxation and stretch e.g. foot to buttock, back stretch, swan
  3. Extend repertoire, including standing vinyasa & asanas e.g. windmill, warrior II & triangle
  4. Practice breathing into the three parts of the chest = yoga breathing & use to avoid build-up of lactic acid in the muscles
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
  • hold bent knee over chest
  • pull straight leg towards face
 1410 Lengthen spine & free hip & knee joints
Stretch hamstrings		 Use weight of arms
Allow time for stretch
Supine cobbler one, both legs Loosen hip joint Let knee fall to side
Side lying raise leg(s) sideways Strengthen trunk Shoulders: head in hand Lie in straight line
Prone hold foot to buttock Stretch quads Use strap Agonist & antagonist
Swan to Thunderbolt Stretch pectorals Careful if shoulder probs Smooth transitions
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Dandasana - basic & variations
  • one knee bent & bend forward
  • fish on hands or elbows
 1450 Basic seated posture
Stretch straight leg, back
Arch lower back		 Sit on block if needed

Use elbows if wrist weak		 Sit upright, notice tone
In-up, Out-sink, use time
Counter posture
Thunderbolt kneeling warrior II
  • namaste, step one foot forward
  • raise arms forwards take one back
  • lunge forwards & back
 Stretch up & lengthen spine, arch lower back Foot visible beyond knee
Use pad under knee if needed		 Use the breath
In lengthen; Out relax & sink
Tadasana & windmill
arms up, down, sideways & circle		 4-way stretch Strenuous Legs hip-width apart
In as rise, Out as lower
Warrior II & Trikonasana triangle
  • Step out wide & position feet
  • Raise arms to shoulder height
  • Turn head & bend forward knee
  • Straighten knee & tilt to triangle
  • Straighten to upright
 Standing sequence
Concentration
Hold the postures with breathing		 Relax shoulders
Knee not beyond foot
Top arm behind waist if shoulder problems		 Start in Tadasana
Line up heel to instep
In-raise, out-relax
Look along arm
Top shoulder back
Maricyasana open twist
  • start upright in dandasana
  • bend right knee up, foot flat on floor by left knee
  • right hand holds inside left knee
  • left hand to floor behind seat
 Twist spine gently using arms as lever Sit on block if needed
Twist from base of spine upwards		 Keep spine upright
Raise right arm forwards then position hand
Raise left arm forwards watch as it goes back
Curl down to lying Ease spine down to floor Let muscles release
Crocodile with legs straight, one foot on top of the other, arms at 30 degrees from trunk, then 120 Gentle twist with body straight Use breath
Keep arms & shoulders down
Semi supine squeeze, rotate, rock Release tension Relax & massage back
BREATHING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Easy – 3-part breath 1510 Remove lactic acid Or semi supine / chair Hi-mid-low; low-mid-hi
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana
  • In feel warmth, out - soft & heavy
 1520 Use breath & visualisation to relax Use supports if needed Feel supported, muscles soft, relaxed, heavy