NAME Yoga - Janet Ollason	DATE  19 June 2006	DAY/TIME Monday 1400-1530	TERM Spring
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 7 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 Brow Chakra: To continue theme of Chakras with more detail of Brow Chakra and associated range of asanas and pranayama To build on last term and last class

INTENDED LEARNING OUTCOMES (Objectives) Introduce Brow chakra Ajna, violet, Aum,2 colourless petals, intuition, wisdom, introspection Practice some asanas and pranayama with link to browchakra e.g. star, cobra, seed, parsvottanasana, alternate nostril breath Introduce some new/unusual asanas e.g. side sitting, side sit twist, Egyptian Fig Tree Consolidate & extend known asanas e.g. crocodile with knees over chest, gate, virtual alternate nostril breath with hand turns

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 Senses in Introspection	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 A-U-M

LIMBERS (20m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine   Knee(s) over chest, hold, pull,     straighten other leg   Tighten abs, head to knee brow	1410	Ease back Open hips		Soften & ease back
Crocodile Feet hip-width Turn head in opposite direction & look at hand eyes		Gentle spinal twist		Shoulders grounded Count breath OM
Semi supine side lying prone		Transition to prone		Head towards me
Prone Relax Forehead on hands Raise head alone Raise head & hands, look forward		Relaxation position Back bend	Lie on cushion	Feet inwards or out Legs stay relaxed

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Cobra supported unsupported Hands under shoulders Forehead to floor In Nose chin brush floor as eyes look forwards, Continue raise Push down with hands	1430	Back bend	Lower back	Position hands to suit Breathe freely, rise on in On last repeat, push hands & relax back
Swan - Thunderbolt Raise seat & sit on heels Stretch hands forwards Walk hands in & sit up		Stretch back/shoulders Relax back	Head up if prefer	Walk hands back & sit Ease hands forwards Use breath
Sit Sideways Eye exercises Sit Knees bent Feet to one side Smooth Palm Patter eye sockets Sit to other side Focus near/far		New sitting position Prep for new twist Eyes	Focusing not for eye problems Repeat palm	Sole of foot on other knee, Knees down
Sit Seed Forehead to knees Sit on sitting bones Curl back Bend knees Hold feet Straight legs to sides Balance		Balance
Squat Palms to floor Seat up Tadasana		Gracefultransition	Else stand in own way	Centre of gravity
Standing Clock Twist In Arms straight out forwards Out Twist to 5, 10, 15 mins past hr Look at hands		Spinal twist		Use the breath
Egyptian Fig Tree Stand on one leg Bend other back Raise one arm vertical Other horiz Circle awarenessas breathe	1450	Balance with breathing
Warrior1 Parsvottanasana Uttanasana Step back Position feet 90 60 Face front foot In Arms up Out Bend knee Look up In Arms to sides Out Clasp behind & fold forward over thigh Straighten leg Hands to floor Step forward Hang Slowly straighten Walk fingers up		Standing sequence Forehead to knee	Strenuous	Breathe Hold postures See the movement of brow & forehead Return to start 2nd time Kneel down
Kneel Gate Namaste In Separate arms to sides Out Palms up In One arm vertical Other to leg Out Fold over outstretched leg In Return to centre Out Fold other direction fingers to floor Other hand to floor Walk to centre		Lateral bend to both sides	Foot at 90 degrees or bend knee & foot at 180 degrees Arm behind waist	Relax shoulders Fold to side not forwards
Side Sit Open Twist Sit Knees bent Feet to one side One hand by knees One by hip In Up Out Open twist Walk fingers along floor Look back		Extension of earlier side sit		Keep knees & feet together Eyes look back
Crocodile Knees over chest		Harder twist	Lower back -feet to floor	Slowly lower/raise knees
Semi supine - squeeze, rock, roll		Ease back		Relax

BREATHING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Virtual Alternate Nostril Breathing In Palm up Out Turn down	1510	Imagine breathing through one nostril	Sit or Lie if prefer	See cross over at Brow Silent A-U-M Aum

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana– Violet with 2 clear petals	1520	Experience relaxation Visualisation	Use supports Be warm	Be introspective, wise Use intuition