NAME
Ythan Yoga  - Janet Ollason		 DATE 
23 May 2005		 DAY/TIME
Monday 1400-1530		 TERM 2
Spring
VENUE
Kirk Centre Ellon		 LEVEL
Beginners		 SESSION (x of y)
6 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Mats & Blocks
Supports/cushions
Straps
Wall
AIM / THEME Pratyahara sense withdrawal
To describe Practices of pratyahara – centre awareness of senses inside self
To focus on limbers and postures involving balances
INTENDED LEARNING OUTCOMES (Objectives)
  1. Understand basics about the senses and sense withdrawal
  2. Practice vinyasas and asanas involving balance, culminating in Warrior II & half moon
  3. Practice postures and counter postures throughout the lesson
  4. Understand and be able to practice the ujjayi 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, withdraw senses from exterior, make internal 1400 Relax body & mind
Centre awareness		 Modify for postural probs Relax feet, hands, chin
Be introspective
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
Rocking chair 1410 Start limber Rock smoothly
Squat on toes with palms on floor
  • Stand by raising seat, knees bent
  • Return to squat & repeat
 Flex hips, stretch thighs, work toes & legs Head up for BP eye ear Feet hip-width apart
Hands stay on floor
Stand in Tadasana, Samasthiti
  • Balance, spread toes, grip floor
  • Weight on toes, heels, sides /insides of foot, whole foot
  • Rise on toes, raise & lower arms
 Check standing alignment of feet, knees, hips, spine, shoulders, arms, neck, head, eyes Centre awareness
Feel the centre of gravity
Smooth movement & breathing, coordinated
Hand & wrist exercises
  • Stretch fingers, pull fingers
  • Link thumbs palms facing away
  • Rotate: palms down, backs together, forwards & up to start
 Hand & wrist limber suitable for warmer weather Rotate both directions
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Supine arms & breathing
  • Start: palms down at sides
  • In: turn palms up
  • Out: palms together namaste
  • In: namaste above head
  • Out: turn palms out return to sides
 1430 Relaxing sequence Concentrate
Side lying leg raises
  • Raise leg, both, both apart & arm
  • Place sole of foot on side of thigh
  • Grasp toes, straighten leg to side
 Flex hip joints
Balance		 Lie in straight line with head on lower arm

Use other arm to steady
Prone boat with arms & legs raised Abdominal massage Raise arms, legs, both
Thunderbolt & neck rotates Stable posture Raise seat, sit on heels
Kneeling lunge sequence
  • Kneel on left knee, right foot flat on floor so that toes can be seen
  • Raise arms forwards palms down
  • Watch as take left arm back
  • Look forwards & lunge
  • Repeat with right elbow on knee
 Balance
Preparation for Warrior II & Half Moon
Open hips		 Pad under knee Take two breaths in each position
Dandasana & Boat/Seed
  • Raise arms palms parallel
  • Open arms out to sides
 1450 Balance on sitting bones Rise from dandasana
Forehead on knees
Squat balance necklace
  • Arms in front clasp behind feet
 Balance on flat feet Adjust foot positions
Tadasana - shake out arms & legs Recover & prepare Unfold body
Garudasana Eagle
  • Cross right leg over left
  • Cross left forearm in front of right
 Standing balance Use wall for support
Legs & arms separately		 In: raise arms stand up
Out: elbows to knees
Indian Fig tree
  • In: left arm vertical by ear, out
  • In: right arm horizontal to side, out
  • In: raise right sole back & vertical
 Concentration & balance Circle awareness & breath
Warrior II
  • Place feet, raise arms, bend knee
 Strong for legs and trunk Strenuous do not hold Keep knee facing foot
Ardha Chandrasana Half Moon
  • from warrior II, place hand on floor  beyond bent leg
  • straighten bent leg hips forwards
  • other arm along body or raised
 Make sequence of warrior II & half moon Strenuous if high BP, eye, ear problems then do not hold or do Indian Fig Tree again
Uttanasana with knees soft Relax BP, eye, ear: no hold Let body hang
Rocking chair sit to lie & back Massage back Rock smoothly
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
Ujjayi breathing glottis partly closed Grounding after balance Breathe at own speed
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1520 Relax Use supports if needed Feet, hands, chin
Breathe coloured vital energy & collect at solar plexus, spread
Visualisation with sensory stimuli		 Experience deep relaxation
Recover the senses		 Muscles soft & heavy
Body light, energised, stimulated, invigorated