NAME Yoga - Janet Ollason	DATE 13 November 2006	DAY/TIME Monday 1400-1530	TERM Autumn
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 6 of 8	Handout: Body, Breath, and Mind

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 chest & ribcage To continue introducing new members to yoga and revising the basics for previous members

INTENDED LEARNING OUTCOMES (Objectives) Heart chakra air, green, touch/contact, love, relationships Reinforce Body Awareness = spread intelligence throughout whole body: firm body steady intelligence benevolent spirit Gently limber/stretch body with awareness especially of chest e.g. supine breathing, breathe into space occupied by body Practice asanas at Iyengar's 3 levels (body brain heart) with awareness of chest e.g. tree, rudder, W1, parsvottanasana Practice asanas with reference to Patanjali's Yoga Sutras: 'asana is a steady comfortable posture e.g. bridge

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 relax Love self & others
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 -Knees over chest Relax - Palms touch thighs Elbows on floor Softly straighten/bend leg to ceiling & to side, palm supporting leg Repeat Firmly, heel pushing up Arc Straight leg: centre to sides	1410	Lengthen spine Stable & grounded Open hip joints Stretch hamstrings Work hip/leg muscles	Flatten lower back Else SS one foot to floor Hand guides & supports leg, other hand & elbow give stability	Ease spine to touch floor at top & bottom Limber legs & hips with soft easing, then stronger stretching
Semi Supine Namaste Breathing Thumbs at heart centre In Raise above head Out Separate to sides & take in semi circle along floor to sides Hold Return to namaste		Sequence with breathing Limber & stretch arms		Touch ground with feet Close eyes Visualise energy flow Use natural breath ratio 2:0:3:1

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Bridge with arm raise Feet hip width, grounded Out Pelvic tilt & knees forward In Expand chest Easy Breathing In Arms overhead, Breathe	1430	Back bend Chest expansion	Flatten lower back at start	Stability in feet & lower legs Slowly raise/lower spine Spaciousness in chest
Supine & Curl up to sitting		Smooth transition	Hands behind & push up	Look at feet, curl spine
Dandasana & lateral bends Sit Straight legs, spine upright Hands by seat, bend elbow to side		Upright Supported lateral bend	Block Else wide legs or Xed	Breathe into expanded side of chest
Squat - Balance Stand     Palms to thighs, Rise chest open		Transition	Else stand in own way	Rise with upright spine
Tadasana w Mula Bandha Root lock		Check CoG Balance		Steady Comfortable
Tree with Namaste & Breathing Sole of foot to thigh Namaste breath overhead & down		Balance	Wall	Keep legs active Visualise green energy
Hip circles bend alternate knees     Separate sitting bones		Loosen hips		Feet hip width Parallel
Wide angle Rudder Head up Feet apart Parallel In Raise arms to shoulder height Out Clasp In Lengthen spine & open chest Out Fold at hips to horizontal Swing head Wag tail		Open hips & chest Prep W1 & parsvott		Push down heels & outer sides of legs Arms hold chest open Sitting bones separate
Warrior 1 & Parsvottanasana Feet hip width, step back In Raise arms to horizontal Out Palms up Arms overhead In Open chest Out Bend knee In Straighten knee Out Clasp In Open chest Out fold Hands touch floor/knee Return	1450	Standing sequence Strong legs & back	BP eye ear Keep head up throughout	Steady Comfortable Stable start Relax shoulders Hold w Easy breathing Arms hold chest open Chest to thigh Head to knee
Rag Doll to Squat to Sit Curl down Abdomen to thighs Tail down swing arms forward Sit		Transition	Sit on block if wish	Relax & soften down Knees bent
Easy soft twist Wrap arms from side to side Sit legs apart bent & curl forward		Easing twist Soften spine	Block	Upright for twist Soften & relax
Curl down - Semi Supine Bend legs, curl down to SS Soft dynamic pelvic tilts		Ease muscles	Feet hip width Flatten back	Stomach open upwards
Semi supine Knees over chest Rock side to side Roll back/forward Circle knees		Ease back & hips		Relax & massage back

BREATHING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi Supine Full Yoga breath Breathe in/out Low Mid High	1510	Slow down breath, relax	Or sit / chair	Let breath settle Full breath clears toxins

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana Soften Release Relax Visualise space occupied by body Breathe into space & cleanse & energise Connect with atmospheric energy	1520	Experience relaxation Visualisation	Use supports if needed	We are nearly all space as is everything Air/energy within connects with without