NAME Yoga - Janet Ollason	DATE 9 October 2006	DAY/TIME Monday 1400-1530	TERM Autumn
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 3 of 8	Handout: On walking

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 hips & pelvis To continue introducing new members to yoga and revising the basics for previous members

INTENDED LEARNING OUTCOMES (Objectives)  Sacral chakra = water & flow, joy, vitality 1. Reinforce Body Awareness = spread intelligence throughout whole body: firm body®steady intelligence®benevolent spirit 2. Gently limber/stretch body with awareness especially of hips/pelvis e.g. SS X ft-kn, lower back, piriformis, iliopsoas, crocodile 3. Practice asanas at Iyengar’s 3 levels (body brain heart) with awareness of hips/pelvis e.g. W1 & 2, dog, hip circles 4. Practice asanas with reference to Patanjali’s Yoga Sutras: “asana is a steady comfortable posture” e.g. use of mula bandha

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, push down on feet hands clasped behind head, raise knees over chest thighs on palms knee to side straighten, flex/extend X foot on thigh knee to side Hold back knee/thigh Pull	1410	Lengthen spine Open hip joints Stretch piriformis Work iliopsoas	Flatten lower back Else cross thighs	Lower back to floor Open hip jointto side Piriformis turns leg out Iliopsoas flexes thigh
Semi Supine breathing Palms on abdomen In Open forearms to sides Out Ret In take to shoulder ht Out Ret In Out take arms overhead Out In Out Reverse		Flowing breathing sequence		Cumulative sequence of open/close movement with breathing
Crocodile Hip width with Counting Count w breathing 4 2 4 2 In legs up to vertical, Out to side		Control breath w count		Feet hip width aligns legs & pelvis
Semi supine roll to side & sit up lie prone & relax		Transitions		Hand by shoulder, push up, swing feet round, lie prone, relax

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Cobra pelvis grounded Hands & forearms on floor, rise Hands below shoulders, rise unsupported, then push on arms	1430	Back bend	Lower back adjust hand position	In, Out Ground pelvis In, rise in stages Use arms after reach top
Swan Walk arms back & seat back Stretch hands forwards		Relax & stretch shoulders	Shoulders support on forearms	Rest in swan & then stretch
Thunderbolt Cobbler Seed Sit up, swing feet forward Hold feet, knees out to sides Raise feet, straighten legs to side		Transition Open hip joints Balance		Sit on sitting bones Relax inner thighs Use head to balance
Squat on balls of feet & toes – Stand     Palms to floor, raise seat		Transition	Else stand in own way	Knees ankles above feet Seat upwards
Tadasana w Mula Bandha Root lock		Check CoG Balance		Steady Comfortable
Hip Circles		Loosen	Knees soft	One way, then other
Warrior 1 & 2 focus on Mula Bandha Step to side Feet 90 & 60 Facing front Raise arms horizontal then vertical palms facing Bend forward knee Look up W1 Straighten leg, lower arms in front, open hips & arm behind in W2 Exit: Lower arms & Step together	1450	Strong standing postures with awareness on hip movement from W1 to W2	Strenuous Knee above ankle Shoulders: hands on hips	Steady Comfortable Stable start Firm Lifted Relaxed
Wide angle forward fold Feet parallel Fold arms behind Fold with flat back, hands to legs		Open hips Spread sitting bones		Upright, tail down Right angle, flat back
Thunderbolt - Cat – Dog Bend knees & kneel in thunderbolt Cat table top, Raise knees, Push hips back, thighs close to abdomen, then rise into dog In Rise on toes Out Lower heels		Transition Dog from cat	Dog strenuous BP eye ear use wall bars	Seat upwards Flat back & shoulders
Wide angle sit & twist Hands to knees, twist left & right		Spinal twist		Sitting bones
Crocodile dynamic Feet together or hip width		Ease muscles	Lower back - Hip width	Do at own speed
Semi supine knees over chest Rock Roll Circle		Ease back & hips		Relax & massage back

BREATHING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Sit upright - Hand Mudra if like Normal breathing,  then work towards square breath 4 4 4 4	1510	Slow down breath, relax Start to control breath	Or semi supine / chair	Observe own rhythm Work to Square or triangle as like

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana Soften Release Relax Release tension Back Front Sides Visualise stream, water flowing Let energy flow through body	1520	Experience relaxation	Use supports if needed	Check for tension, relax Smooth out, oil on troubled waters, Joy