NAME
Ythan Yoga - Janet Ollason		 DATE 
9 May 2005		 DAY/TIME
Monday 1400-1530		 TERM 2
Spring
VENUE
Kirk Centre Ellon		 LEVEL
Beginners		 SESSION (x of y)
4 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Mats & Blocks
Supports/cushions
Straps
Wall
AIM / THEME Asanas
To describe Practices of yoga postures
To focus on limbers and postures involving backward bends
INTENDED LEARNING OUTCOMES (Objectives)
  1. Understand basics about vinyasas and asanas
  2. Practice vinyasas and asanas leading to backward bends, in particular the bow and Warrior I
  3. Practice counter postures after backward bends
  4. Understand and be able to practice Viloma stepwise breathing on In breath and continuous Out breath
METHODS OF ASSESSMENT
Observation		 METHODS OF EVALUATION
Feedback during and after class
NOTES / COMMENTS
CENTERING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana & settle, relax 1400 Show relaxation posture Modify for postural probs Relax feet, hands, chin
Semi supine HAA breathing Relaxing out breath Curl spine forwards
Saturation breathing Energise Avoid hyperventilation Slow & deep
LIMBERS (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Symmetrical stretch
  • single arms, then both stretch up
 1410 Start limber Breathe
Cross crawl forwards
  • arms, legs, both alternating
 Coordinate movement Breathe
Standing back stretch
  • hands on buttocks, hips, waist
 Stretch front of body in prep for back bends Care if have neck probs
Cross crawl backwards
  • arms, legs, both alternating
 Coordinate movement Breathe
Flight legs apart, clasp behind
  • Lift arms behind & breathe
  • Lean forward from hips head up
 Loosen shoulders
Start to open hips		 Care of have balance probs
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana & breathing
  • In: turn out palms & feet, turn head to left
  • Out: turn in palms & feet. Turn head to right
 1430 Recovery, breathe
Relaxing sequence		 Concentrate
Leg stretching one leg on floor
  • Other leg semi supine, bend knee over chest, straighten using arms to pull towards face
 Stretch hamstrings Keep other leg bent if lower back problems Try to keep other leg straight, flat on floor
Crocodile twists
  • Semi supine feet together
  • One leg straight, other bent with foot crossed over straight leg
 Twist spine
Work legs		 Keep shoulders down
Hold 2nd posture
Prone raise head, arms, shoulders Work upper back Keep legs on floor
Snake - hands clasped behind Work back, settle pelvis Slide hands down back
Bow half & full
  • Grasp foot with other hand, hold & then raise foot, head, shoulders
  • Grasp both feet with hands & lift
 Relax back, use thighs to do the work If shoulder or neck problems then omit
Use strap to reach foot		 Lift legs, bend back
Breathe
Child relaxation Recover Or roll over & curl up Flex spine forwards
Thunderbolt & arm limbers
  • arm in front of face
  • bent arm behind back - up & down
 1450 Prep for cow face Or sit
Omit if shoulder probs
Gomukhasana Cow face
  • kneel, cross legs over one another
  • grasp hands behind back
 Open chest Use strap to catch hand

If cannot cross legs, sit
Squat & praying mantis
  • squat feet apart, namastehands
  • In & raise, Out & lower forwards
 Open hips Elbow open knees on In
Knees close elbows on Out
Tadasana shake out arms & legs Recover & prepare Unfold body
Warrior I
  • stand legs apart feet parallel
  • turn right foot 90, left 60°, hips right
  • bend right knee to 90
  • hands on hips, look forwards/up
  • hands clasped behind head & up
 Open chest
Arch back		 Strenuous if high BP, eye, ear problems then do not hold Use breath
Uttanasana with knees soft Relax High BP, eye, ear: no hold Let body hang
Bridge supported dynamic
  • Breathe in as rise, out as lower
 Relax back, open chest Counter posture
Squeeze curls, rotate knees, massage lower back Relax back

Counter posture
Arms above head 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
Viloma stepwise breathing in
  • In: three steps with hold
  • Out: smooth continuous
 Relaxing breath Do at own speed
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1520 Relax Use supports if needed Feet, hands, chin
Feel weight of body as breathe out
Feel lightness as breathe in
Fly up to blue sky & fluffy clouds		 Experience deep relaxation Muscles soft & heavy, then light & airy
Body & mind uplifted