Yoga: FCA 3/11/06

Date 3rd November 2006: Name of Teacher Janet Ollason

THE FINAL CLASS ASSESSMENT

LESSON PLAN COVER PAGE

DATE OF LESSON Friday 3rd November 2006	Handout: The spine
TIME OF DAY	1030-1200
LENGTH OF LESSON	90 minutes
SEQUENCE	Autumn Term Lesson 5 of 8

The gym at Rosemount Community Centre, Aberdeen

Natural light, warm, wooden floor. Background noise from central heating boiler & street.

Mixed ability class, YY students registered, XX present. Most have done yoga before.

Ages range from 30s to 70s. Information obtained on health & physical problems.

Spinal awareness with links to Bhagavad Gita Ch.6, Hatha Yoga Pradipika Ch.1 and
Patanjali's Yoga Sutras Ch.2 Sthira sukham asanam

1. To continue developing the theme for the term of Body Awareness focusing especially on awareness of the spine

1. Prepared for Utkatasana, practiced it (with modifications where appropriate), and practiced a sequence including Utkatasana	skills objective
2. Experienced the effects of postures and breathing on the spine	skills objective
3. Gained knowledge about some of the references to the spine in ancient and modern texts	knowledge objective
4. Realised how deepening the awareness can deepen the yoga practice, so that physical and mental benefits are felt	attitude objective

Mats, blocks, wall, wall bars, wedges

Handouts, flipchart

Introduction to theme	Demonstration
Quotation from references	Instruction
Working with a partner	Modifications

Observation	Listening to breathing
Questions & answers

How instructions were received and carried out	Feedback during & afterwards
Extent to which aims & objectives were achieved (notes on lesson plan after lesson)

TIME	TOPIC &/OR STICK DRAWING	NAME OF MAIN ASANAS, BREATHING PRACTICES, RELAX/MEDITATION METHODS	OBJECTIVE or EFFECTS/BENEFITS	MODIFICATIONS	RESOURCES	POINTS TO LOOK FOR
1030	INTRO & CENTERING	Sit, compose, centre Close eyes Focus on breath Lie semi supine/supine, relax Normal, then deeper breathing	Introduction to today Relax Centre awareness	Adjust for comfort	Handouts Cushions	Inward looking Body & breath relaxed & comfortable
1040	LIMBERS	Semi supine knee over chest Hold, circle foot, other leg straightened, raise head	Flex hip joint Stretch hamstrings Rotate ankle	Careful of neck & shoulders		Hold back of thigh. Seat & low back stay down
1044		Semi supine: Natural curves of spine as breathe up/down body In/Out Low-Mid-High chest Vatnyasana from semi supine In Arms up Knee/s over chest Out Lower	Spinal & breath awareness, for whole lesson Increase circulation Movement with breath	Flatten lower back Soften elbows		Back of waist rises & falls on In & Out breath Co-ordination of movement & breath
1050	ASANA PRACTICES	Semi supine Jathara parivritti In Knees vertical Out Lower to side Rest prone in Advasana	Dynamic stomach (& neck) twist, back supported Count ratios of 2:1:2:1	Flatten lower back Head still if prefer	Savitri ratios on flipchart eg 2:1, 4:2 or 6:3	Feet hip width Count breath with movement Turn, head to tail
1055		Sphinx with Twist In Head forward Out lower In Head forward Out to side Pose of child counter pose	Raise head Relax back Aware mobility of neck	Neck problems: be careful of twist BP eye ear: Child with Head on fists		Elbows under shoulders Fingers forwards Soft buttocks
1100		Cat Swan & Cat Cobra In Cat table top Out Swan/Cobra Rest in child	Aware: breath in spine Flex/extend spine Open back of pelvis	Knees no need to sit on heels BP eye ear: Child with Head on fists	Pad for knees	Increase swing till reach all 3 poses
1105		Squat Tadasana (Mula B) Palms down Tail up Stand Tadasana: Spinal awareness	Transition to standing Mula Bandha to engage perineals and support lower back	Knee probs - stand in own way		Use legs to stand Stand relaxed
1108		4-way Stretch - Windmill Forward tilt Lateral bends In up Out side Clasp stretched 4 ways Circle & breathe	Stretch Achilles tendon & hamstrings Open shoulders and mobilise iliopsoas	Feet further apart for balance Or hands on hips		Balance Stretch up Use breath
1113		Preparations for Utkatasana Sit with back at wall Upright dog at wall, wag tail & bend knees alternately Chair facing wall	Prepare quadriceps Open back of pelvis Stretch Achilles tendon Prep shoulders & legs	Knee problems eg arthritis do not hold chair Shoulders hands lower down wall	Partners - hold block(s) betw knees	Feet hip width Back upright Knees above feet Hands walked up wall as sink
1120	MAIN ASANA	Utkatasana- Chair In Arms up palms facing Out Bend knees & sink	Strengthen legs Create space in spine Build lung capacity	Knees: no hold Shoulders: hands on hips	Partners place wedge under heels	Back/spine strong Arms parallel Heels down
1125	SEQUENCE INCLUDING MAIN ASANA	Chair dynamic sequence In Arms up Out Sink to chair In Right angle Out Rag Doll	Link Body Breath Mind Spine strong then softened	BP eye ear - no hold down	Refer to text in handouts Sthira & sukha	Use of breath Flow into 3 poses
1130		Rag Doll Squat Sit Curl down slowly Knees soft Bend knees, squat, sit	Transition Counter-pose stretch quads, contract calves	BP eye ear probs do not hold rag doll		Soften legs, body Hold squat if can Easy breathing
1133		Seated wide angle soft twist In Extend spine upwards Out Twist from base of spine	Sit with upright body, head & neck Gita Twist as counter pose	Choose own comfortable but stable seated pose	Sit on block Refer to text in handout	Stable seat Spine upright Breathe as twist
1137		Semi supine knees over chest Palms to knees, circles	Ease & massage back			Own comfort movements
1140	PRANAYAMA	Seated stable & comfortable Normal breath, then Savitri Pranayama at 2:1:2:1 (> x6) progressively extended & return to 2.1.2.1, then normal	Sthira” & sukha Sit straight erect Breathing at own level with/without Holds & Bandhas	Semi supine or kneeling if prefer	Sutras & HYP in handouts Savitri ratios Sit on block or by wall	Breathe in, Hold w bandhas, Release, Out, Hold out > x 6 each ratio
1150	RELAXATION Autogenic and cognitive method	Savasana Inhale prana to chakras Exhale & become soft, heavy Feel spine supported against trunk of tree of life	Relax. Breathe in spine, visualise nadis & chakras Revitalise		Cushions Warm clothes Blanket	Breath used to relax, & energise Concentration & meditation
1200	Close lesson
EVALUATION NOTES:

Date 3rd November 2006: Name of Teacher Janet Ollason

THE FINAL CLASS ASSESSMENT

TIME