NAME
Ythan Yoga - Janet Ollason		 DATE 
13 June 2005		 DAY/TIME
Monday 1400-1530		 TERM 2
Spring
VENUE
Kirk Centre Ellon		 LEVEL
Beginners		 SESSION (x of y)
8 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Mats & Blocks
Supports/cushions
Straps
Wall
AIM / THEME Dhyana meditation
To describe Practices of Dhyana
To focus on limbers and postures involving sitting (stable postures for meditation)
INTENDED LEARNING OUTCOMES (Objectives)
  1. Understand basics about meditation
  2. Practice vinyasas and asanas involving being stable, culminating in a sequence of child, swan, cat, cobra, up-dog
  3. Practice postures and counter postures throughout the lesson
  4. Understand and be able to practice circular breathing with visualisation
METHODS OF ASSESSMENT
Observation		 METHODS OF EVALUATION
Feedback during and after class
NOTES / COMMENTS
CENTERING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana & settle, relax, withdraw 1400 Relax body & mind
Centre awareness		 Modify for postural probs Relax feet, hands, chin
Semi supine normal breathing Breath awareness
Saturation breathing full breath Energise for action Avoid hyperventilation Slow & deep, then sit
LIMBERS (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Squat & stand stretch, palms on floor
  • In: squat on toes
  • Out: push seat up
  • Repeat increasing stretch
  • End with standing
 1410 Start limber Knees: hands on block or chair or window sill Keep knees soft
Tadasana - Samasthiti
Standing awareness		 Balance, be stable
Stand, backwards, chair, forwards
  • stand inhale & exhale
  • inhale arms straight up
  • exhale & lean back
  • inhale return to upright
  • exhale to chair
  • inhale to right angle flat back
  • exhale to forward bend
  • stand inhale & exhale
 Dynamic sequence with breathing
energising breath
relaxing breath
release emotions breath		 Use the beath
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana & breathing 1430 Recover
Curl up to sitting & lie down Abdominals Curl/uncurl spine
Dandasana with strap, then arms up Classic sitting posture Link thumbs above head
Dandasana twist
  • Hands on shins/feet
  • Swing alternate hand behind back & follow with gaze
 Gentle sitting twist
Seated angle & fan circles
  • Sit legs apart back upright
  • Fold forwards take hands to floor
  • Walk fingers to left & right
 Stable seated posture with twist at lower back Breathe in & lift up
Breathe out & lower
Cobbler soles of feet together Flex hip joints Sit on pad Press down elbows
Forward bend & Circular breathing
  • Straight back, hold shins/feet
  • Breathe in blue colour up legs & spine, apply chin lock & hold
  • Breathe out down arms
 1445 Meditation
Visualise throat chakra & blue vital energy flowing through body		 Take time to get into posture
Do breathing at own speed
Thunderbolt & neck/head rotates 1455 Stable upright posture Pad ankles, thighs Slowly
Virasana Hero sit between heels Classic posture Knees: sit on pad Try supta version
Thunderbolt kneeling twist
  • Right palm outside left thigh
  • Left palm swings round behind
  • Follow left hand with gaze
 Twist spine Pad ankles, thighs
Child
  • Forehead on floor or fists
  • Backs of hands beside seat
 Relax BP eyes ears: forehead rests  on fists
Swan Stretch shoulders Shoulders: bend arms Inch hands forwards
Cat
  • Breathe out as contract buttocks, pull back abdomen curve back & move slightly back
  • Breathe in as raise head arch back raise seat & move slightly forward
 On all fours stable posture with breathing Pad knees or hands Hands below shoulders
Knees below hips
Try with eyes closed
Cobra (from & back to cat)
  • Elbows remain bent, hips on floor
 Back bend
Upwards dog (from & back to cobra)
  • Curl toes under
  • Lift hips & thighs off floor
 Back bend Care with wrists
Child Swan Cat Cobra Up dog
  • Start in cat, breathe out & back into swan, in & forward into cobra with hips/thighs down
  • Gradually extend forwards into up-dog, with toes curled under & thighs off floor
  • Finish with relaxation in child
 Dynamic sequence gradually increasing stretch
Meditative sequence when done with eyes closed
Relax

Gentle movements to ease spine
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1520 Relax Use supports if needed Feet, hands, chin
Breathe in vital energy chakra colours
Meditation on colours spreading, becoming all white		 Experience deep relaxation
Re-energise, re-vitalise		 Root–red
Pelvic–orange
Solar–yellow
Heart–green
Throat–blue
Eyebrow–indigo
Crown of head & Whole body–white