NAME Yoga - Janet Ollason	DATE  24 April 2006	DAY/TIME Monday 1400-1530	TERM Spring
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 1 of 8

TEACHING METHODS Instruction Practice Demonstration Consolidate Do with me Refine & extend

TEACHING AIDS Handouts Mats, Blocks, Pads Supports/cushions, coverings Wall bars

AIM / THEME Chakras: wheel, nerve centres; nadis sushumna, ida, pingala; 6 chakras along spine plus crown; characteristics To introduce theme of Chakras for this term by practicing a range of asanas and pranayama to illustrate chakra theme To revise the basics and limber and stretch the body after the Easter break

INTENDED LEARNING OUTCOMES (Objectives) Introduce chakras e.g. meaning, nadis, position along spine, petals/colours, elements, spectral colours, characteristics Practice some asanas and pranayama with link to chakras e.g. tree, sphinx, locust, crocodile Practice Warrior I & parsvottanasana in Iyengar (precise) style (with view to joining together as sequence next week) Revise some postures done before e.g. supine breathing, sphinx, cat vars, tree, W1

METHODS OF ASSESSMENT Observation

METHODS OF EVALUATION Feedback during and after class

NOTES / COMMENTS

CENTERING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Sit legs bent, breathe SoHam then lie in Savasana Relax, centre on self	1400	Position for relaxation & use between postures	Modify for postural probs	Aware of today's needs Identify term's objectives
Normal, then deeper breathing		Observe breath In/out	Avoid hyperventilation	Focus on breath SoHam

LIMBERS (20m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine knee over chest, hold thigh raise foot to ceiling straighten leg, pull towards face knee out to side	1410	Massage back Flex hip joint Stretch hamstrings Prep for tree	Flatten lower back	Soften & ease back Continue hold while raise foot up
Supine with namaste Heart chakra Lie relaxed Namaste with breath: In up, Out separate, In together, Out down, In down, Out separate, In together, Out up to heart centre		Limber arms & shoulders		Arm movements with breathing

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Crocodile Pelvic chakra Feet hip-width apart Arms at shoulder height palms up Repeat feet & knees together Head turns opposite way	1430	Co-ordinate movement & breath in twist Repeat feet together to give more twist	Lower back keep feet hip-width	Keep shoulders down Out as lower In as rise Look at opposite hand
Sphinx Root chakra Rest on forearms, head relaxed down, look forward, then behind Push up straightening arms		Relax back, stretch front Prep lower back for Warrior	Careful of neck Careful of lower back	Passive: relax back/legs Do not over-straighten arms
Swan Child Swan		Stretch shoulders		Take time
Cat & variations Solar Plexus In Table top Out Arch back In Table top Out Raise head & tail In Raise arm, twist to face side Out lower arm		Flex spine Prep for warriors Spinal twist	Pad knees Careful of wrists	Co-ordinate movement with breathing Open chest & front of body
Squat Rag doll Root chakra Feet parallel hip width apart Palms to floor in front Raise seat knees bent, hang Slowly walk fingers up legs & rise		Graceful transition Relax in Rag doll	Knees: start at rag doll BP eye ear do not hold down in Rag doll	Knees soft Feel gravity lengthen spine
Tadasana		Check Centre of Gravity		Awareness of balance
Tree with Namaste Heart Foot to inside of ankle/knee/thigh In Raise arms, Out Separate		Balance, as was done supine	Stand by wall	Choose foot position Be grounded/uplifted
Warrior I Iyengar-style Stand namaste In Step to side arms horizontal Out Hands to hips In Position feet face front foot, Out In Arms to sides & up Out Bend front knee Root Look up Throat chakra Hold with breathing	1450	Precise standing posture with breathing	Strenuous Careful of shoulders Knee above ankle	Hip width between feet Palms facing Look up if can
Parsvottanasana Stand namaste In Step to side arms horizontal Out Hands clasped behind seat In Position feet face front foot, Out In Arms stretch up Out Bend front knee & fold over it Hold with breathing Root Hands to floor, lunge forwards & backwards Solar plexus Step forwards, walk fingers up front of body		Start as for W1 Next week will join W1 & parsvottanasana together	Head up if prefer BP, eye, ear problems do not hold down	In Be uplifted Out Relax
Dandasana In/Out Uplift/hold Stretch up arms Fold forwards		Classical HYP posture Prep for seated twist	Block	Upright back
Maricyasana open twist Look behind, side, front brow
Curl down to lie		Graceful transition		Bend up knees & curl
Semi supine knees over chest Circle Squeeze  Rock Roll		Ease lower back		Relax & massage back

BREATHING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine Low then normal breath	1510	Slow down, relax	Or semi supine / chair	Focus on breathing

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana relax w chakra colours	1520	Experience relaxation	Use supports if needed	Red orange yellow green blue violet white