NAME
Ythan Yoga - Janet Ollason		 DATE 
11 April 2005		 DAY/TIME
Monday 1400		 TERM 2
Spring
VENUE
Kirk Centre, Ellon		 LEVEL
Beginners		 SESSION (x of y)
1 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me 		TEACHING AIDS
Mats
Blocks
Supports/cushions
AIM / THEME Eight Limbs - Introduction
To introduce Hatha Yoga asanas and pranayama to new comers
To revise the basics for those who did term1
INTENDED LEARNING OUTCOMES (Objectives)
  1. Understand and be able to practice low breathing
  2. Co-ordinate movement and breathing
  3. Practice a variety of basic movements stretch, twist, bend forward, back, side
  4. Experience deep relaxation
METHODS OF ASSESSMENT
Observation		 METHODS OF EVALUATION
Feedback during and after class
NOTES / COMMENTS
CENTERING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1400 Show relaxation posture Modify for postural probs Lie comfortably
Tense/relax main muscle groups Aid relaxation
Semi supine- normal breathing, HAA Notice natural pauses Exaggerate out breath
Saturation breathing Energise Avoid hyperventilation Slow & deep
LIMBERS (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Stand palming 1410 Warm the muscles
Legs apart, knee bends side to side
Hip circles with hands on hips Lubricate hip joints
Upper body circles
  • hands on hips
  • arms loose
 Listen to own body
Arm circles in figure of eight Raise arms, then let fall
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Supine stick
  • same side single arm & leg
  • alternate single arm & leg
  • both together
 1430 Stretch body symmetrically
Vatnyasana semi supine
  • Single arm up & down with breath
  • Both arms up & down
  • Bend one knee over chest on in breath & raise arms, leave arms up & straighten leg on out breath, lower knee to chest on in breath, lower foot & arms on out breath
  • Repeat with other leg & continue
 Work hips
Concentration to get sequence correct		 Do what is right for you
Co-ordinate movement with breathing

Move smoothly
Semi supine raise head & shoulders Abdominals Palms on thighs
Dandasana & rowing back & forwards Basic asana & abdomen Talk through basics
Seated angle forward bend
  • clasp hands behind back
  • arms out to sides, twist forwards, alternate hand to leg
 Work lower back
Twist spine		 Lift on in breath with straight back, bend at hips on out breath
Lie prone, then head up & down Recover Big toes together
Sphinx
  • rest on elbows & forearms
 Relax back stretch front Only push up if want to Shoulders down
Push up on hands
Half locust
  • contract buttock & back of thigh
 Work lower back Keep hips level
Child great coat 1450 Relax whole back Or knees over chest
Squat and stand Strengthen legs, balance
Tadasana Samasthiti Standing awareness Talk through in detail
Standing side stretches
  • raise arm on in breath stretch up
  • then bend to side on out breath
 Prep for triangle Be careful of shoulders Use breath
Trikonasana triangle
  • Raise arms palms up, reach up
  • Bend sideways, slide hand down
 Revise well-known asana Use breath
Uttanasana loose rag doll bend Relaxation posture Push on thighs to come up, slowly, head last Bend knees
Semi-supine
  • pelvic tilts
  • two-foot support
  • supported bridge
 Notice lumbar position on in- and out breath
Dynamic with breath		 Preparation for bridge
Raise & lower spine smoothly
Rotate knees with hands
  • Together
  • Separately in figure of eight
 Ease out hips and lumbar
Rock on pelvis Relax back
BREATHING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Easy with hands on knees 1510 Or semi supine / chair
Low breathing active out breath Relaxing breath Do at own speed
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1520 Consolidate posture Use supports if needed Talk through in detail
Mentally relax all parts of body from toes up to head Experience deep relaxation Yoga nidra