NAME Ythan Yoga - Janet Ollason	DATE 20 June 2005	DAY/TIME Monday 1400 - 1530	TERM 2 Spring
VENUE Kirk Centre Ellon	LEVEL Beginners	SESSION (x of y) 9 of 10

TEACHING METHODS Instruction Demonstration Do with me

TEACHING AIDS Mats & Blocks Supports/cushions Straps Wall

AIM / THEME Samadhi superconsciousness, body & mind transcended, total unity of meditator & object, contemplate, ecstacy To describe Practices of samadhi To focus on limbers and postures involving sequences

INTENDED LEARNING OUTCOMES (Objectives) Understand basics about contemplation Practice vinyasas and asanas involving sequences, culminating in extended kneeling sun salutation sequence Practice postures and counter postures throughout the lesson, including graceful transitions Understand and be able to practice the square breath, being inside the square, & breathing in positives & out negatives

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
Samprasrasana whole sequence Tadasana & exhale Inhale, side step, raise arms Exhale lower arms clasp hands Inhale raise clasp over head Exhale, bring arms down to sides Inhale press palms close to chest Exhale push hands forwards, round to back as fists & back bend Inhale reverse clasp in front Exhale take clasped hands to floor Inhale raise clasp over head } Exhale, bend sideways         } x 2 Inhale raise clasp over head Exhale bend knees & squat Inhale, rise, arms at horizontal Exhale twist arms to side  } Inhale return to centre       } x 4 On last inhale take arms up Exhale lower arms step together	1410	Dynamic limber to work muscles & lubricate joints		Do normal kneeding & palming first if want Repeat for several cycles, but not more than you want
Cross feet & sit down, then lie down		Graceful transition		Get breath back

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine leg limbers Bend knee over chest & hold	1430	Flex hip, relax spine		Squeeze curl at end
Vatnyasana eyes closed Raise/ lower arms, breathe in/out In: raise arms, Out: bend knee In: leg vertical, Out: bend knee In: leg horizontal, Out: lower arms Repeat with legs together		Viniyoga sequence Flex shoulders & hips Stretch hamstrings Coordination & concentration		Use ujjayi breath Arm raise & lower forms envelope round leg movements
Curl up to sitting		Graceful transition
Rocking chair with crossed feet go in to plough if want		Massage spine	Plough not for BP eye ear problems	Curl the back Stretch out the legs
Cross feet & stand		Graceful transition		Experiment
Tadasana & Samasthiti		Stand before balance
Stork Shift weight to one leg Bend knee up & hold at chest, raise other arm vertically up Place hand on ankle, move knee down, then foot to buttock		Balance with movement Focus	Do by wall	Think grounded Be uplifted Breathe
Thunderbolt & shoulder rotates	1450	Upright posture	Pads
Down dog from child Kneel on one knee, other foot flat on floor in front, toes visible In: raise arms, Out: lower, hands to either side of foot In: straighten, Out: bend back leg In: straighten back leg, Out: bring front leg back to join other = dog In: rise on toes, Out: lower Return to child		Prepare for sequence including dog Stretch hamstrings	Pad knees	Toes of front foot visible beyond knee Knees hip width apart Repeat x 3 Raise seat, lower shoulders, head in line with spine Repeat to other side
Kneeling sun salutation with up dog Child In: Salute, arms above head Out: Swan, shoulders down In: Cat, chest out head & tail up Out: Down dog, shoulders down In: Cobra or Up dog, legs strong Out: Down dog In: Cat Out: Swan In: Salute Rest in Child		Flowing sequence Try with eyes closed Get into rhythm (ecstacy)	Omit stages that are too difficult Child to salute & down is acceptable sequence	Curl toes under Flatten toes for cobra
Child Rabbit Hare		Counter for shoulders	BP eye ear just rest
Squeeze curls, rotate knees		Massage back		Counter posture

BREATHING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Easy with hands on knees	1510		Or sit on chair
Square breath with imagination		Be inside square	Breathe in positives into square, breathe out negatives

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana	1520	Relax	Use supports if needed	Feet, hands, chin
Capture positive sensations		Experience ecstasy	Breathe to relax, then see, hear, feel, smell, taste