NAME
Ythan Yoga  - Janet Ollason		 DATE 
25 April 2005		 DAY/TIME
Monday 1400-1530		 TERM 2
Spring
VENUE
Kirk Centre Ellon		 LEVEL
Beginners		 SESSION (x of y)
3 of 10
TEACHING METHODS
Instruction
Demonstration

 TEACHING AIDS
Mats
Blocks
Supports/cushions
Wall
AIM / THEME Niyamas = observances foster positive qualities
To describe Personal Code of Conduct (Cleanliness, Contentment- inner tranquility, Austerity-Tapas- actions that purify the mind, Self study, Surrender to the ultimate)
To focus on limbers and postures involving forward bends
INTENDED LEARNING OUTCOMES (Objectives)
  1. Understand basics about niyamas, observances
  2. Practice vinyasas and asanas leading to forward bend
  3. Practice counter postures after forward bend
  4. Understand and be able to practice 3 part Complete breath
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
Toe exercises, up on toes & down 1410 Develop poise & balance Grip floor like cat
Arms up to 90, 180, 180° & drop Breath & movement Shoulder probs: do 90
Scissor arms
  • one, both, alternate
 Lubricate shoulders Slowly back & forwards
Loose arms wrapped side to side Twist trunk & shoulders Co-ordinate with breath
Dynamic chair
  • Tadasana
  • In, arms up
  • Out, bend knees
  • In, straighten knees
  • Out, lower arms
 Open hips, stretch hamstrings Strenuous Keep back upright
Keep feet flat on floor
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1430 Recovery, breathe Relax feet, hands, chin
Vatnyasana semi supine
  • raise arms with breath, one, both
  • bend alternate knees over chest
  • combine
 Tone trunk
Lubricate hips
Co-ordination		 Continuous smooth movement & breathing
Leg stretching
  • knee over chest & straighten using arms to pull towards face
 Stretch hamstrings Keep other leg bent if lower back problems Do with other leg semi supine, then straight
Side lying scissor straight legs Hips & legs Swing leg parallel floor
Prone then up to sphinx Relax & arch spine/back Lie on forearms push up
Cobra
  • palms under shoulders, breathe in
  • exhaling tilt pelvis & fix to floor
  • Inhaling raise head & shoulders
    push down on hands
 Arch back
Contract back muscles
Hold & breathe		 Strong on back
If shoulder or neck problems then omit
If high BP do not hold		 Let back work, do not bear weight on hands until final phase
Come down slowly
Swan-child-kneel-squat-stand Graceful transition Or roll over & curl up Flex spine forwards
Tadasana in prayer position
  • - raise & lower arms with breath
 Balance & push palms together Note postural tone
Wide-angle standing dog
  • stand legs apart feet parallel
  • bend forwards with flat back
  • place hands on floor, seat up
 Open hip joints
Fold at hips
Stretch hamstrings		 If high BP, eye, ear problems then do at wall Inhale: lengthen spine
Exhale: lower & fold
Shoulder lifts and rotates 1450 Lubricate shoulders Adjust if shoulder probs
Squat & sit in Dandasana Prep for forward bend Graceful transition
Forward bend
  • Sit with legs slightly bent
  • Fold abdomen down onto thighs
  • Slowly straighten legs
 Retain fold at hips by keeping abdomen & thighs in contact If needed, sit on pad Use the breath:
Inhale & lengthen
Exhale & lower
Dandasana & arch backwards Counter posture Open chest
Bend knees up & curl down to lying Counter posture Lie in Savasana
Knees over chest, rock, squeeze Relax back Counter posture
Bridge unsupported dynamic
  • breathe in as rise, out as lower
 Relax back, open chest Arms raised above head
Crocodile twists dynamic
  • - feet together
 Relax back If lower back sore have feet apart
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
Three part Complete breathing
  • Out: lower middle upper
  • In: lower middle upper
 Concentration Do at own speed
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1520 Consolidate posture Use supports if needed
Feel weight of body, supported, head on pillow
Warm water rippling around, float		 Experience deep relaxation Muscles soft & heavy supported by water
Body & mind uplifted