NAME Ythan Yoga - Janet Ollason	DATE  30 May 2005	DAY/TIME Monday 1400-1530	TERM 2 Spring
VENUE Kirk Centre Ellon	LEVEL Beginners	SESSION (x of y) 7 of 10

TEACHING METHODS Instruction Demonstration Do with me

TEACHING AIDS Mats & Blocks Supports/cushions Straps Wall

AIM / THEME Dhyarana concentration To describe Practices of Dhyarana To focus on limbers and postures involving standing

INTENDED LEARNING OUTCOMES (Objectives) Understand basics about concentration Practice vinyasas and asanas involving standing, culminating in a sequence of Warrior I & II Practice postures and counter postures throughout the lesson Understand and be able to practice the viloma 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, 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
Semi supine foot, ankle, leg limbers Massage foot, rotate at ankle, knee, hip Legs forwards & back horizontally & vertically, circle sole at ceiling Squeeze knee towards armpit	1410	Start limber
Vatnyasana semi supine In: raise arms above head, lower In: bend knee over chest as arms rise, Out: straighten leg vertically arms stay up, In: bend knee Out: lower arms & knee		Flex hips, lengthen spine		Concentrate Use breathing
Supine tree Foot on inside of knee or thigh, knee falling out sideways
Semi supine palms on thighs push up		Abdominals
Dandasana Churning		Rhythmic movement		Alternate hand to foot
Cross feet & stand up		Graceful transition		Try both directions

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Tadasana & breathing Start: palms facing back at sides In: turn palms forwards, out return In: arms sideways to horizontal In: arms to namaste In: Namaste arms raised overhead, Out down midline	1430	Relaxing sequence		Concentrate
Cobbler soles of feet together		Flex hip joints	Sit on pad	Press down elbows
Back stretch one knee bent Straight back, face straight leg Then bend over straight leg, using arms, hands at shin/foot			Or with straight legs apart	Allow time & gravity to take effect
Thunderbolt & shoulder rotates		Upright posture	Pads
Kneel ups			Pad knees
Gate Knee below hip, foot to side Raise arms to horizontal, then tilt Top arm vertical, then diagonal, then let elbow bend		Open hips Stretch side of body	Pad under knee	Use breath to stretch up before tilt
Tadasana shake out arms & legs	1450	Prepare for standing
Legs apart side knee bends Gently swing from side to side		Prepare for sequence	Feet diagonal	Limber
Warrior I to II and II to I Stand facing right at end of mat Step back left foot to 60 into legs for WI, right foot at 90 Bend right knee to 90 Raise clasped hands above head Lower arms to horizontal & swing left arm to left, hips face front, adjust feet & go into WII Straighten right knee, adjust feet for left postures & do WII to left Bring right arm horizontally to left, adjust feet & do WI Step forward to left end of mat		Strong for legs and trunk	Strenuous: do not hold	Keep knee facing foot Use the breath Concentrate
Uttanasana with knees soft		Relax	BP, eye, ear: no hold	Let body hang
Crocodile feet hip-width apart		Massage back		Gentle dynamic
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
Viloma breathing on Out breath				Breathe at own speed

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana	1520	Relax	Use supports if needed	Feet, hands, chin
Search light over body Visualise being up a mountain		Experience deep relaxation		Feel grounded & lofty Exhilarating panorama On top of the world