NAME Yoga - Janet Ollason	DATE 6 November 2006	DAY/TIME Monday 1400-1530	TERM Autumn
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 4 of 8 (done as 5th class at YY)	Handout: Stability & awareness

TEACHING METHODS Instruction Practice Demonstration Consolidate Do with me Refine & extend

TEACHING AIDS  Handouts Mats, Blocks, Pads Supports/cushions, coverings Wall bars

AIM / THEME Body Awareness: focusing the attention on particular parts of the body during the yoga practice To introduce theme for term of Body Awareness & to practise asanas and pranayama with focus on waist & abdomen = CoG To continue introducing new members to yoga and revising the basics for previous members

INTENDED LEARNING OUTCOMES (Objectives)  Solar plexus chakra sun, yellow, fire, wisdom Reinforce Body Awareness = spread intelligence throughout whole body: firm body steady intelligence benevolent spirit Gently limber/stretch body with awareness especially of waist/abdomen e.g. apanasana, crocodile, palms up thighs Practice asanas at Iyengar’s 3 levels (body brain heart) with awareness of waist/abdomen e.g. rishi, forward bend, ab to thighs Practice asanas with reference to Patanjali's Yoga Sutras: asana is a steady comfortable posture e.g. Half moon, sway palm

METHODS OF ASSESSMENT Observation

METHODS OF EVALUATION Feedback during and after class

NOTES / COMMENTS

CENTERING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Sit legs bent, Breathe In/up Out/dn, Elbows down, then lie semi supine, then Savasana Relax, Centre on self	1400	Position for relaxation & use between postures	Modify for postural probs	Aware of today's needs Use HAA to soften & relax
Normal, then deeper breathing		Observe breath In/out	Avoid hyperventilation	Focus on breath SoHam

LIMBERS (20m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine   pelvic tilts, clasp behind head, raise - knee over chest Relax - Sole to thigh Stretch - knee to side Flex/extend Circles	1410	Lengthen spine Open hip joints	Flatten lower back	Ease spine onto floor at top & bottom Limber legs
Supine Apanasana - Lie straight In Bend right knee over chest Out Hold & squeeze In Release Out Straighten Add head raise Add hold with breathing		Sequence with breathing Stimulates abdominal contents	Omit head raise if wish	Raise right leg, both, left Stronger with head raise & hold with breathing
Crocodile thighs crossed		Spinal twist ab massage	Else Hip width	Stronger twist at waist
Semi supine Palms  up thighs Roll to side Sit up Lie prone Relax		Abdominal muscles Transitions		Hand by shoulder, push, swing feet round, lie

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Star prone Arms above head Feet hip width Right arm & leg, Opposite, Both	1430	Back muscles worked	Lower back	Stretch & lengthen Rise, rest on stomach
Swan Walk arms back & seat back Stretch hands forwards		Relax & stretch shoulders	Shoulders support on forearms	Rest in swan & then stretch
Thunderbolt Flying Swan Sit up, swing feet forward Shoulders Raise arms to sides & lower		Transition Limber & ease shoulders CoG at solar plexus	Knees use block	Raise/lower Rotate Raise/lower like wings
Sit knees bent Rowing Out Abdomen-thigh Arms forward In Lean back Arms backwards		Centre awareness at abdomen		Sitting bones Row as CoG shifts
Squat on balls of feet & toes Stand Knees soft Abdomen to thighs Palms to floor, raise seat		Transition	Else stand in own way	Knees ankles above feet Seat upwards Abdomen to thighs Rise
Tadasana w Mula Bandha Root lock		Check CoG Balance		Steady Comfortable
Standing twist Arms straight in front In to centre Out both arms to side		Loosen arms, shoulders		Feet hip width Parallel
Half Moon variant - Mula Bandha Feet apart Parallel Raise arms to shoulder height Look to right as raise arm & lower left arm Hold		Standing posture with trunk forward		Raise arms, relax Aware of front of body firm & facing forward
Swaying Palm Tree in sun Feet apart Diagonal Face front In Raise arms to horizontal Out Palms up Arms to V overhead Sway to right Left hand to right vv Stretch left side Raise left leg	1450	Standing balance Centre of body bears down through leg		Steady Comfortable Stable start Relax shoulders Sway slowly Hold stretch Shift balance
Wide angle forward fold with Rishi Feet parallel Fold arms over head Fold with flat back, hands to floor Raise one arm vertical & twist Walk hands to foot & raise one		Open hips Spread sitting bones Twist at waist	BP eye ear use block or wall bars	Upright, tail down Right angle, flat back Twist trunk to face side Stronger twist if possible
Rag Doll to Squat to Sit Curl down Abdomen to thighs Onto balls of feet, balance, sit		Transition	Sit on block if wish	Relax & soften down Knees bent
Dandasana & Forward bend In Arms horizontal Out Vertical Fold forwards Flat back Down		Abdomen to thighs	Block	Sitting bones Use gravity, time, breath
Curl down - Semi Supine - Bridge Bend legs, curl down to SS Soft dynamic pelvic tilts, to bridge		Ease muscles		Stomach open upwards
Semi supine Knees side to side soft crocodile Knees over chest Rock Roll Circle		Ease back & hips		Relax & massage back

BREATHING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi Supine Low/Abdominal breath Active abdominalOut, Passive In	1510	Slow down breath, relax	Or sit / chair	Let breath settle Low breath relaxes

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana– Soften Release Relax Visualise yellow sunlight at solar plexus radiating energy to body	1520	Experience relaxation Visualisation	Use supports if needed	Warm sun/fire relaxes Sun on solar plexus Circles spread to body