NAME Yoga - Janet Ollason	DATE  26 June 2006	DAY/TIME Monday 1400-1530	TERM Spring
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 8 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 Crown Chakra: To continue theme of Chakras with more detail of Crown Chakra and associated range of asanas and pranayama To build on last term and last class

INTENDED LEARNING OUTCOMES (Objectives) Introduce Crown chakra Sahasrara, white light, lotus of 1000 petals, centre of consciousness, thought, self realisation, bliss Practice some asanas and pranayama with link to crownchakra e.g. fish, hare, supine tree (energy from crown) Introduce some new/unusual asanas e.g. side lying crocodile, Natarajasana Consolidate & extend known asanas e.g. YY sequence, W1-Fly-W3

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 SavasanaBreathe up/down spine	1400	Position for relaxation & use between postures	Modify for postural probs	Aware of today’s needs Know own mind& limits
Normal, then deeper breathing		Observe breath In/out	Avoid hyperventilation	Focus SoHam Aum

LIMBERS (20m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine Knees over chest, rock, roll, circle Knee over chest straighten vertical Pull towards face Knee out to side Hand on iliac crest	1410	Ease back Open hips Prep supine tree	Flat lower back Careful of hip	Soften & ease back Continue hold while raise foot to ceiling
Supine tree -namaste Crown chakra Sole on inner thigh  Lie as stand Namaste with breath: In up, Out separate, In together, Out down		Sahasrara Open hip Limber arms & shoulders		Knee out to side Arm movements with breathing

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Side lying crocodile Lie on side in straight line Bend knees, soles of feet in line Arms parallel, shoulder height Raise top arm to vertical, lower towards floor on other side, look along arm Raise both knees vertical, over to other side Raise other arm vertical, raise shoulder, arm over to other side	1015	Body awareness New start position for crocodile Arm moves first then both legs & other arm Pelvic chakra swadhishthana	Frozen shoulder: lower hand to shoulder as twist entered	Stretch in straight line Accurate start position Roll top of body, then lower half
Fish Rest on bent elbows Slowly let head go backwards If comfortable, take crown of head onto floor	1430	Supine back bend Prep for cobra	Neck	Position elbows to suit Breathe freely Be conscious of world from different view
Curl up to Sit Feet under to kneel		Transition
Child Rabbit Hare Crown Clasp hands behind Raise hands Raise hands & seat		Arms/shoulders	BP eye ear Head on fists	Raise on Out Hold & breathe
Swan Cat Cobra Start in cat tabletop In Swing back to Swan Out Swing forwards to Cobra Out		Flex & extend spine Flowing sequence	Pad knees Shake wrists	Spine & head in line Gradually increase swing to Swan/Cobra
Cat Leg back parallel to floor Out Extend toes back along floor In Raise leg parallel to floor		Prep for W3	Pad knees Wrists – do on forearms	Stretch back Keep hips level
Squat Palms to thighs Tadasana		Graceful transition	Else stand in own way	Centre of gravity
Natarajasana Lord of Dance Raise right leg bent in front Left hand points to right knee Right arm bent overhead Balance		Standing balance that symbolises yoga	Wall	Breathe Head/eyes level
Warrior1 Flying Warrior 3 Step back Position feet 90 60 Face front foot In Arms up Out Bend knee Look up W1 Arms to sides Straighter front leg Back leg off floor Fly Straighten front leg Raise back leg parallel to floor Fold forward W3		Warrior sequence	Strenuous Knee over foot Head forward Use wall bars	Breathe Hold postures Use energy from crown chakra
YY Standing sequence Out Namaste Heart Green In raise arms straight up Out back bend Throat Blue In return to vertical Out ragdoll palms down Root Red In step back Out kneel, flatten top of foot to floor Solar plexus Yellow In lunge back, Out return Solar In raise arm sideways & up, open /closed twist upper body, look up Reverse sequence back to start		Sequence from last term Add reference to Chakra at each Out breath – Anahata, Vishuddha, Muladhara, Manipura	Careful of neck, wrists, back Head up if prefer Pad knee or omit kneel Look to side if prefer	Do what is right for you Use breath, own speed Let it flow  Be balanced Focus on chakras Use colours to paint scene – grass, sky, earth, sun
Sit - Dandasana clasp hands In Raise clasp front Out overhead Out Fold forwards		Spine extension	Block	Keep back upright & flat Use breath
Dynamic Crocodile Feet hip width		Gentle twist	Shoulders down	Ease back
Semi supine - squeeze, rock, roll		Ease back	Flat lower back	Relax

BREATHING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Breathe & visualise chakra colours	1510	Breathing practice	Sit or Lie if prefer	Up/down spine

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana nidra w bright white light	1520	Experience relaxation	Use supports Be warm	Bliss, self realisation Review term's aims