NAME Yoga - Janet Ollason	DATE 20 November 2006	DAY/TIME Monday 1400-1530	TERM Autumn
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 7 of 8	Handout: On Attention

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 arms & shoulders To continue introducing new members to yoga and revising the basics for previous members

INTENDED LEARNING OUTCOMES (Objectives) Reinforce Body Awareness = spread intelligence throughout whole body: firm body steady intelligence benevolent spirit Gently limber/stretch body with awareness especially of arms & shoulders e.g. vatnyasana, breathing w arms Practice asanas at Iyengar's 3 levels (body brain heart) with awareness of arms & shoulders e.g. locust, half moon, down/up dog Practice asanas with reference to Patanjali's Yoga Sutras: 'asana is a steady comfortable posture' e.g. side lie & kneeling balance

METHODS OF ASSESSMENT Observation

METHODS OF EVALUATION Feedback during and after class

NOTES / COMMENTS

CENTERING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Sit legs bent, Hugself, Breathe In/up Out/dn, Elbows down, lie SS, 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
Normal, then deeper breathing		Observe breath In/out	Avoid hyperventilation	Focus on breath SoHam

LIMBERS (20m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine Pelvic tilt, clasp behind head, raise In Arm(s) to 90, Out 180, Return In Knee(s) over chest, Out To ceiling, Return Opposite arm & leg, then both	1410	Lengthen spine Open shoulders Stretch hamstrings Work hip/leg muscles	Flatten lower back Shoulders: Bent arm Lower back: single legs	Ease spine to floor at seat & shoulders firm base Use the breath 2:0:3:1 Move smoothly
Side Lying leg/arm raises Lie in straight line on arm Balance w hand in front Raise leg(s) then separate & raise top arm		Balance Strengthen lateral muscles		Check body straight Look forwards
Prone forehead on backs of hands Experiment to be comfortable		Relax		Toes in Heels out or vv

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Snake Clasp at seat In/Out ground pelvis In Push Raise head & shoulders Out Push clasp towards feet	1430	Work upper back & shoulders using arms	Padding under pelvis
Locust hands palms down by sides Raise leg(s) & arms		Work whole back	Back: Single legs	No weight on arms Hips level
Swan Panther - Swan Twist Sit back on heels Arms stretched Wag tail, Reach forward In Centre Out Walk hands to side		Open hips & shoulders Stretch arms & hands Lateral twist of spine		Stretch one arm forward as pull back other Breathe into open side
Kneeling balance use arms Upward kneel One leg straight in front, balance on heel		Balance using arms as stabilisers	Pad knee	Experiment e.g. arms to sides then namaste
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
Breathing with Arm Movements Namaste In Separate arms Out Together straight in front Right Up/Left down, vv, Both up/ down, sides, separate, namaste		Co-ordinated breathing & movement Strengthen arms & shoulders		Do twice moving right arm/side first then left
Half Moon Feet apart Parallel Tail down In Raise arms to shoulder height Out Relax shoulders In Lower one raise other palm up Out Lateral bend, Arm overhead	1450	Open hips, Prep dog Open shoulders Lateral bend	Shoulders: hands to waist	Legs strong Remain upright until lateral bend No weight on lower hand Use legs & back to come up
Rag Doll to Thunderbolt Curl down Abdomen to thighs Tail down Swing armsKneel		Transition		Relax & soften down Knees bent
Dog Downward & Upward Cat to Down Dog In onto toes, Out Heels down Curl toes under Lower hips Raise head to Up Dog Alternate between Up & Down		Strong posture for arms, hands, wrists, also legs & back	Wrists: Half arm down dog only Blocks & wedges Hips to floor in Up dog	Abdomen close to thighs as enter Down dog Stand on hands & toes in Up dog Use breath: easy breathing!
Swan Child Relax
Semi Supine Crocodile soft spinal twists 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
Easy Alternate Nostril breath Use hand mudra to control	1510	Slow down breath, relax	Or sit / chair	Let breath settle Clear toxins

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana Soften Release Relax Visualise blue velvet cloak wrapped round body      Feel warm, heavy, in contact	1520	Experience relaxation Visualisation	Use supports if needed	Detailed savasana include shoulders, arms, hands, fingers Feel supported by floor Blue visualisation