NAME Yoga - Janet Ollason	DATE  27 November 2006	DAY/TIME Monday 1400-1530	TERM Autumn
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 8 of 8

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 neck, eyes, head 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 neck, eyes, head e.g. lie head to me, sphinx twist Practice asanas at Iyengar's 3 levels (body brain heart) with awareness of neck, eyes, head e.g. boat, clock twist, half spinal twist Practice asanas with reference to Patanjali's Yoga Sutras: 'asana is a steady comfortable posture' e.g. stork, dancer, warrior 3

METHODS OF ASSESSMENT Observation

METHODS OF EVALUATION Feedback during and after class

NOTES / COMMENTS

CENTERING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Start with back to me, head near me Sit legs bent, Hug self, 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	Focus on mental aspects Aware of today's needs Use HAA to relax Review term's aims
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 Knees softly over chest, relax Palms on knees fingers point down Breathing, rotate 8, both directions	1410	Lengthen spine Soften whole body Loosen hip joints Listen to voice	Flatten lower back	Ease spine to floor Listen rather than look In Away & separate Out Towards & together
Semi supine Vatnyasana In Arm overhead &/or Straighten leg to ceiling Out return to SS Arm & leg of same/opposite side		Concentration on breath with movement	Flatten lower back Bend elbow	Use 2:0:3:1 breath ratio Move smoothly Co-ordinate Concentrate
Side lying head on hand Lie straight Palm to floor in front Raise leg to hip height Heel away Scissors at hip height		Balance Strengthen trunk		Use hand in front to balance Push heel away as lift Swing leg forwards & back

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Prone forehead on backs of hands Experiment to be comfortable	1430	Relax		Toes in Heels out or vv
Sphinx & Sphinx Twist Legs hips lower back stay relaxed Come onto elbows/forearms In Raise head & look forward Out Lowerhead, relax neck In Forward Out look side/behind		Demo mobile neck can see all round	Shoulders relaxed	Now can look & listen Use breath with movement Gently twist & look behind
Swan Child Sit		Transitions		Head to floor
Boat Sit legs bent hands under thighs Straighten leg(s) & arm(s)		Balance		Balance on sitting bones Use head to balance
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
Clock Breathing In cente Out to 5, 10, 15 mins Eyes follow hands		Co-ordinated breathing & movement Gentle twist		Look at hands as twist
Stork Dancer Warrior 3 Stand beside wall Take weight to leg by wall Bend other knee behind Hold foot Raise arm beside wall Stork Fold forwards Raise foot Dancer Return Arms overhead Fold forward Back leg rises W3	1450	Standing balances Use concentration Easy breathing	Hand to wall if need Use strap to reach foot	Standing leg & foot strong Hips level Steady gaze Knees level Total body awareness Use thigh to push foot up Arms parallel Palms facing Be seesaw Parallel to floor
Rag Doll to Squat Curl down Abdomen to thighs		Transition		Relax & soften Knees bent
Praying Mantis Wide squat Feet point to sides Palms together Elbows inside knees In Bend elbows Push knees open Spine upright Look up Out Straight Squeeze knees Spine curled Look down		Opens hips Flex/extend spine	Else sit wide angle with knees bent	Take awareness inside Open & close as look up & down
Half Spinal Twist turn head & eyes Sit Bent leg foot outside knee Position opposite hand on foot/leg Raise arm & swing to side & back		Sitting closed twist	Block	Position bent leg so that back upright Use hands as levers
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
Alternate Nostril breath w holds Use hand mudra & bandhas	1510	Slow down breath, relax	Or sit / chair	Let breath settle Visualise crossover at brow

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana Soften Release Relax Visit front, back, sides of body Choose own colour, place, space, time Visualise Experience Feel safe, warm, relaxed, happy	1520	Visualisation Experiential Meditation	Use supports if needed	Draw line round self & step inside for relaxation Dissolve line & step outside as integrated whole person