NAME
Ythan Yoga - Janet Ollason		 DATE 
16 May 2005		 DAY/TIME
Monday 1400-1530		 TERM 2
Spring
VENUE
Kirk Centre Ellon		 LEVEL
Beginners		 SESSION (x of y)
5 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Mats & Blocks
Supports/cushions
Straps
Wall
AIM / THEME Pranayama
To describe Practices of pranayama
To focus on limbers and postures involving movement coordinated with breathing
INTENDED LEARNING OUTCOMES (Objectives)
  1. Understand basics about breath in three parts of chest
  2. Practice vinyasas and asanas involving movement coordinated with breathing, culminating in Warrior II and Triangle sequence
  3. Practice postures and counter postures throughout the lesson
  4. Understand and be able to practice alternate nostril breathing without closing the nostrils, but using hand movements
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 low, mid, upper chest breathing Breath awareness Hands on abdomen, ribs, clavicles
Saturation breathing full breath Energise Avoid hyperventilation Slow & deep
LIMBERS (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Namaskara mudra
  • Stand in Tadasana
  • In
  • Namaste Out
  • Raise namastearms over head In
  • Lower arms sideways Out
  • Hold breath & return to namaste
  • Return to Tadasana
  • Repeat
 1410 Start limber

Movement & breathing		 Smooth movement & breathing, coordinated
Kneeling sun salutation
  • Kneel in child pose
  • In, raise arms & body into salute
  • Out, lower arms & body into swan
  • In, rise up into cat, on all fours
  • Out, curl toes under & raise seat into downward dog
  • In, return to cat
  • Out, return to swan
  • In, return to sitting kneel arms up
  • Out, return to child
  • Repeat
 Practise sequence with breathing Use pad under knees

Use pad between thighs & calves

Curl toes under

Otherwise stand or sit		 Join known postures into sequence

Can do with eyes closed, thinking inwards
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Semi supine arms, legs, both
  • In: raise arms above head
  • Out: lower arms to sides
  • In
  • Out: knee over chest & squeeze
  • In: return knee to semi supine
 1430 Recovery, breathe
Relaxing sequence
Lengthen spine		 Concentrate
Supine legs
  • Out: knee over chest & squeeze
  • In: return leg to floor
 Hip flexion Keep other leg bent if lower back problems Try to keep other leg straight, flat on floor
Apanasana
  • knee(s) over chest
  • Squeeze curl right, both, left knee
 Hip flexion
Abdominal massage		 Forehead to knee(s)
Curl up to sitting & lie down
  • use partner to put weight on feet
 Spinal flexion Keep feet on floor with help from partner
Marjoriasana - Dynamic cat
  • Kneel on all fours
  • In: hollow back, chest out
  • Out: arch back, head down
  • In: place one hand on floor & raise other sideways to vertical
  • Out: lower arm under trunk
 Work back with breath


Twist spine		 Pad under knees
Squat stretch to standing
  • In: squat hands on floor
  • Out: straighten legs raise seat
 Stretch hamstrings Keep knees soft
Repeat three times
Tadasana - shake out arms & legs Recover & prepare Unfold body
Warrior II
  • turn right foot 90 out, left 20 in, hips forwards
  • bend right knee to 90
  • hands raised to horizontal, look along forward arm
 Strong for legs and trunk Strenuous if high BP, eye, ear problems then do not hold Keep knee facing foot, not beyond foot

Use breath
Trikonasana
  • triangle
  • from warrior II, place hand on floor or block behind bent leg
  • straighten bent leg and raise arm overhead in triangle
 Make sequence of warrior II & triangle Strenuous if high BP, eye, ear problems then do not hold
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
BREATHING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Easy with hands on knees 1510 Or sit on chair
Alternate nostril breathing
  • In left: turn left palm up
  • Out right: turn left palm down
 Breathe without closing nostrils Do at own speed
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1520 Relax Use supports if needed Feet, hands, chin
Feel air at nostrils, on skin
Feel warmth of cloths on skin
Feel contact with floor		 Experience deep relaxation Muscles soft & heavy, then light & airy
Body & mind uplifted