NAME
Ythan Yoga - Janet Ollason		 DATE 
18 April 2005		 DAY/TIME
Monday 1400-1530		 TERM 2
Spring
VENUE
Kirk Centre Ellon		 LEVEL
Beginners		 SESSION (x of y)
2 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me 		TEACHING AIDS
Mats
Blocks
Supports/cushions
Wall
AIM / THEME Yamas = restraints
To describe Universal Ethical Principles (non-violence, truthfulness, non-stealing, moderation, non-possessiveness)
To focus on limbers and postures that twist spine
INTENDED LEARNING OUTCOMES (Objectives)
  1. Understand basics about yamas, restraints
  2. Practice vinyasas and asanas ending with closed twist
  3. Practice counter postures after twists
  4. Understand and be able to practice alternate nostril breathing
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 Talk through in detail
Tense/relax main muscle groups Aid relaxation Feel muscles soft, heavy
Semi supine- low breathing Diaphragmatic breath Note movement of abdomen
Saturation breathing Energise Avoid hyperventilation Slow & deep
LIMBERS (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Standing forward arm raises 90, 180 1410 Breath & movement One arm, then both
Skiing
  • straight leg back & other arm up
Develop poise & balance Arms, then legs, then both
Standing back stretch & forward bend
  • - hands on buttocks, hips, waist
Start to work muscles of trunk Slowly back & forwards
Standing twists arms forwards
  • Slide palm along inside other arm
Twist trunk Co-ordinate with breath
Standing forward bend Rishi
  • both palms on knees arms straight
  • bend alternate knees, fold at hips
  • palm on knee other arm up, twist
Open hips, stretch hamstrings
Twist trunk & shoulders

Stretch upper arm to twist further
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1430 Recovery Breathe
Semi supine crocodile spine twists
  • arms at shoulder level palms up
  • feet together, lower knees to side on out breath
  • arms at 120 degrees, repeat
  • arms above head, repeat
Spinal twists using arm positions to alter level of twist If have shoulder problems, bend arms Dynamic, then static
Curl up to sitting & down using arms Abdominals & back Repeat several times
Easy & neck rolls Get breath back
Dandasana with arms raised Upright back
Squats with hands on floor
  • straighten legs & raise seat to stand
Stretch hamstrings Repeat several times
Tadasana in prayer position
  • raise & lower arms with breath
 Balance & push palms together Note postural tone
Wide-angle Rishi
  • stand legs apart feet parallel
  • bend forwards with flat back
  • place hand on floor, other arm up
Open hip joints
Fold at hips
Twist spine		 Stretch upper arm to twist further
Shoulder lifts and rotates 1450 Lubricate shoulders Adjust if shoulder probs
Squat & sit in Dandasana Get ready for twist Graceful transition
Maricyasana seated twist open
  • Bend right knee, foot inside left knee, back straight
  • Right palm outside left knee, turn trunk to left, look sideways
  • Left hand on floor behind seat, turn further & look backwards
 Prepare hips & spine

Twist spine

Twist spine & head, follow with eyes		 If needed, sit on pad Twist from base of spine upwards
Dandasana
Maricyasana seated twist closed
  • Bend right knee, foot inside left knee, back straight
  • Left palm inside left knee, turn trunk to right, look sideways
  • Right hand on floor behind seat, turn further & look backwards
 Twist spine in opposite direction If needed, sit on pad Twist from base of spine upwards
Savasana
  • knees over chest, squeeze curls
Relax back Counter posture
Bridge supported
  • breathe in as rise, out as lower
Relax back Counter posture
Curl up to sitting Relax back Counter posture
BREATHING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Easy with hands on knees 1510 Or sit on chair
Alternate nostril breathing
  • In left, out right
  • In right, out left
Concentration
Continues 'twist' theme		 Omit holds Do at own speed
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1520 Consolidate posture Use supports if needed
Draw shape round body, then visit back from toes up to head, then front Experience deep relaxation Muscles soft & heavy supported by floor