NAME Yoga - Janet Ollason	DATE  12 June 2006	DAY/TIME Monday 1400-1530	TERM Spring
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 6 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 Throat Chakra: To continue theme of Chakras with more detail of Throat Chakra and associated range of asanas and pranayama To build on last term and last class

INTENDED LEARNING OUTCOMES (Objectives) Introduce Throat chakra vishuddi¸ blue,ether, Ham,16 smoky white petals, hearing, creativity, communication, nurturance Practice some asanas and pranayama with link to throatchakra e.g. bridge, back bends, plough, forward bend Introduce some new/unusual asanas e.g. swan twist, kneeling balance, praying mantis, bridge w leg raised Consolidate known asanas e.g. 2 foot support bridge, neck exercises, archer, windmill

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 SavasanaSenses in Hearing	1400	Position for relaxation & use between postures	Modify for postural probs	Aware of today's needs Know own limits
Normal, then deeper breathing		Observe breath In/out	Avoid hyperventilation	Focus SoHam Ham

LIMBERS (20m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine Knee(s) over chest, hold, pull arms Tighten abs, head to knee throat Feet together, open knees to sides Hands on iliac crests, open arms In Open arms & legs Out Close	1410	Ease back Open hips Open shoulders Co-ordinate	Hip	Soften & ease back In Open Out Close
VatnyasanaSemi Supine arms In Straighten leg to floor Out Bend In Arm(s) overhead Out Lower Arm(s) & same/opposite leg		Limber legs, arms
Pelvic tilt Two-foot Bridge Feet hip-width Supported on arms Hands clasped under chest Bound bridge, hold heels		Back bend Gradually increase bend Throat compressed On shoulders	Chin down Strap	Use breath Stay within own limits Squeeze curl at end
Side lying scissor top leg Lie in straight line, balance Raise leg hip-width, forward, back		Transition to prone Arm stabilises
Prone Relax Head on hands		Relaxation position	Lie on cushion	Feet inwards or out

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Swan Swan Twist Raise seat & sit on heels Stretch hands forwards Out Walk hands to side In Return		Stretch back/shoulders Relax back Lateral twist	Head up if prefer	Walk hands back & sit Ease hands forwards Use breath
Thunderbolt Neck exercises Sit on heels In Side/down/up Out Centre			Block, pad	Sit comfortably Use breath as twist
Thunderbolt Straighten one leg Heel on floor Balance Straight leg out behind Make back upright		Lower back exercise Prep Bridge w leg raised	Pad knee Careful lower back	Kneel up on one knee Sit down on one leg
Squat Stand Tadasana		Gracefultransition	Else stand in own way	Centre of gravity
Stand Legs Hip-width Windmill Backbend Hands waist hips seat Link hands Raise over head & Lower towards floor Link hands overhead Lateral bend Circle both ways		Neck/throat open Work back muscles in all directions		Lean back Fold forward knees bent Lateral bends Full circles
Archer to Half Moon variant Namaste Step wide arms to sides, hips Turn to face side Feet at 90 60 Arms forwards in fists Pull arm back & open hips  Arch Palms down Raise back arm & lower front arm Look back HM Arms to hips Step close Namaste		Iyengar style Head turning neck Arms & shoulders supplied by throat chakra, all blue	Strenuous Careful of shoulders	Breathe Hold postures See the movement of blue areas Return to start
Squat Praying Mantis - neck Feet & knees to sides heels down Palms together Elbows bet knees In Stretch up Push out elbows Out Curl down Squeeze knees		Open hips Prep forward bend	Adjust feet so that heels down	Look up as stretch up Look down as curl down
Dandasana to Forward bend In Arms up Out Relax spine In Up Out Fold forwards In Stretch forward Out Hands dwn		Work lower back	Block	Use breath & gravity Allow time to relax & stretch
Plough & Variations Neck Semi supine Take knees to chest Straighten legs & use hands to support back as raise seat Legs together/apart Arms on floor back/forwards		Throat compressed Balance on shoulders Use arms in balance	Plough not for high BP eye ear, instead continue with forward bend	Stay within own comfort zone Work to get toes to floor Do only variations that suit you
Bridge with Leg Raised throat		Extend normal bridge		Raise leg straight up
Fish on elbows (Head not to floor)		Counter for neck	Balance probs slowly	Gentle bend at neck
Curl down to lie Semi supine    Knees over chest, squeeze, rock		Graceful transition Ease back		Bend up knees & curl Relax Throat protected

BREATHING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Square Breathing In-hold-Out-hold Ujjayi sound if want	1510	Hold In Chinlock Hold Out Root lock	Or sit if prefer	Let eyes close Out=ham

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana Blue sky day Stars night Hear birds breeze, silence stillness	1520	Experience relaxation Visualisation	Use supports if needed Be warm	Feel nurtured Feel creative