NAME Yoga - Janet Ollason	DATE 25 September 2006	DAY/TIME Monday 1400-1530	TERM Autumn
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 2 of 8	Handout: Why body 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 knees 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 knees e.g. pelvic tilt, fig 8 knees, X'd thighs pull back knee, 2-foot supp Practice asanas at Iyengar's 3 levels (body brain heart) with awareness of knees e.g. stork, cat, camel Practice asanas with reference to Patanjali's Yoga Sutras: 'asana is a steady comfortable posture' e.g. tadasana, W1, sitting

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      -   hands to knees over chest Fig8s      -   X thighs Hold back knee/thigh Pull	1410	Lengthen spine Flex hip joints Stretch piriformis	Flatten lower back	Soften & ease back Circle both ways Relax then stretch
Supine Puppet & breathing String at knee & back of hand In Raise knee & arm(s) overhead Out Lower		Limber legs & arms		Relax rest of body Note importance of straight leg & heel
Two-foot Support Push feet down, push knees forwards, raise hips to straight line Raise arms parallel to body		Aware of knees & lower legs		Out Pelvic tilt & continue to 2-foot support Hold with breathing
Semi supine roll to side & sit up		Transition		Hand by shoulder, push

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Dandasana Legs active Knees down In Arms to sides Out clasp behind	1430	Awareness of knees& legs Mehta p52	Block	Inner legs & feet joined Spine upright
Sit Loose twist Hands at sides Breathe in Out Twist from base upwards		Sit upright Knees stable Twist spine	Block	Choose sitting position with stable knees
Squat on balls of feet & toes – Stand		Transition	Else stand in own way	Knees ankles above feet
Tadasana    Aware of knees as Dand		Check CoG Balance		Steady Comfortable
Stork Hands on waist Weight to one leg Soften other Bend knee to front in line & hold Raise other arm vertical Hold knee bent & take foot behind		Balance on one leg Aware of legs, knees Body physical balance Brain analyse position Heart be a stork	Stand by wall	Steady Comfortable Be grounded/uplifted Do within own limits Awareness of straight knee & bent knee Hold with breathing
Warrior 1 Variations: focus on legs Stand tadasana hands on hips 1 Step to side feet parallel 2 Turn feet 90 & 60 Face front foot 3 In Raise arms to side horizontal Out vertical palms facing 4 In Up Out Bend forward knee 5 Look up 6 Exit: In Straighten leg Out Lower arms & turn body In Step together	1450	Precise standing posture & variations with breathing Mehta p26	Strenuous Knee above ankle Careful of lower back & shoulders	Steady Comfortable Stable start Firm Lifted Relaxed 3 breaths at each stage to check position Relax Only do next stage if feel steady & comfortable with prior stage
Rag doll Relax forwards Palms down Bend knees Onto balls of feet Squat Kneel		Transition & relax	BP eye ear Head up	Soften & lower Kneel & sit on heels
Cat with breathing Kneel on all fours In Hump head tail up Out lower		Body Brain Heart Kneeling position Flex spine	Pad knees	Table top flat back Hump back Hollow back
Half Camel Kneel hands at waist, hips, buttocks as push hips forwards Raise arm to vertical Take arm from hip down & back Stretch up & reach back to heel, hips pushed forwards		Strong back bend with element of twist Kneeling posture Body Brain Heart	Pad knees Feet flat if possible If cannot kneel sit & twist Shoulders: put hands on hips	Gradually increase back bend & hips forward Relax shoulders Thighs vertical
Thunderbolt - Swan – Child Sit on heels, Knees together, Upright spine Stretch arms forward Walk hands to knees & rest i child		Relax Transition	Block at back of knees
Sit & Curl down to lie Swing feet round, sit on “all fours” Curl down to lie		Graceful transition		2 sit bones + 2 feet Knees bent feet flat Curl
Semi supine knees over chest Squeeze curls Circle knees together both ways		Ease back & hips		Relax & massage back

BREATHING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Sit upright Backs hands on knees     Observe normal breath In Hold Out Hold counting 4-2-4-2	1510	Hand Mudras on knees Slow down breath, relax Start to control breath	Or semi supine / chair	Join thumb & forefinger Sense airflow in & out Count lengths of 4 parts

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana– Soften Release Relax Nidra around whole body to release tension, then energise	1520	Experience relaxation	Use supports if needed	Check for tension, relax Soft warm heavy