NAME Yoga - Janet Ollason	DATE 8 May 2006	DAY/TIME Monday 1400-1530	TERM Spring
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 2 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 Root Chakra: rooted to ground, but uplifted To continue theme of Chakras with more detail of Root Chakra and associated range of asanas and pranayama To build on last term and last class

INTENDED LEARNING OUTCOMES (Objectives) Introduce root chakra muladhara, red, earth (grounded), Lam, 4 yellow petals, adrenals, physicality, fear survival stability Practice some asanas and pranayama with link to root chakra e.g. Tadasana w mula bandha,W1 & parsvottanasana, seed Introduce some new asanas e.g. garland, snake, mini sequence W1-parsvottanasana-wide-angle-uttanasana Consolidate known asanas e.g. tilt/2-foot, side-lying, side bends, easy, dog

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 feel contact Earth	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 on breath SoHam

LIMBERS (20m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine   Knees over chests, ease   knee over chest, hold thigh, pull  straighten other leg along floor	1410	Massage back Flex hip joint Stretch hamstrings	Flatten lower back	Soften & ease back Continue hold while straighten other leg
Semi-supine Vatnyasana Ground feet, raise alternate arms Ground arms, raise alternate legs Raise arms & legs		Limber legs, hips, arms & shoulders		Movements with breathing count In raise, Out lower
Pelvic tilt - Two-foot support Root		Start back bends		Ground feet & arms
Side-lying Leg(s) raises		Different stable start	Shoulder: head on hand

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Prone Star Snake Root Relax forehead on backs of hands Opposite arm & leg stretches Clasp hands at seat & raise	1430	Relax prone Back bends prep for W1	Careful of lower back & neck	Ground pelvis
Swan Child Thunderbolt Shoulder(s) with breathing		Counter posture Ease shoulders		Stabilise in upright pose In up Out down
Dandasana Seed Root Legs bent together Balance on sitting bones Hold feet Straighten legs Separate legs		Balance		Feel contact with earth Keep back straight
Leg limber Easy Simple twist Ankles, knees, hips, cradles Arms follow spinal twist		Limber legs before sitting Gentle twist	Block Careful of knees, hips	Hold extremes to stretch Feel foundation
Garland Malasana Root Squat on haunches with feet flat pointing forwards knees together Use hands on floor to raise seat Stretch arms forwards to balance Turn feet out Spread knees apart Bring palms to floor in front Enfold legs & link hands behind		New squat posture Open hips Flex/straighten spine	Adjust feet so that soles flat on floor or use block Careful of knees else sit legs apart & lean forwards	Heels down or on block
Tadasana w Mula Bandha Root Contract at base of spine		Root chakra bandha		Bandha gives firm basis
Standing side bend In arms to shoulder height Out clasp hands over head In stretch up, Out side bend		Stronger side bend		Raise arms on In & Out Clasp & square wrists Face forwards
W1 Parsvottanasana - Uttanasana 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 Look up Hold In arms horizontal Out Hands clasped behind seat & fold over thigh Root chakraHold Hands to floor, In lunge forwards & Out backwards Step forwards walk hands to front Walk fingers up front of body	1450	Mini sequence using elements from last week Focus on nadis in spine & root chakra Practice lunge Practice dog for next week Use back to rise slowly	Strenuous Careful of shoulders Knee above ankle Lower hands when need BP eye ear do not hold uttanasana	Hip width between feet Palms facing Look up if can Hang relaxed On 2nd side kneel down
Dandasana bent knee side bend Side bend Slide hand down leg		Seated side bend	Block	Ground Upright Breathe
Curl down to lie		Graceful transition		Bend up knees & curl
Dynamic Crocodile Feet grounded hip width		Ease spine		Relax spine
Semi supine knees over chest Squeeze  Rock		Massage lower back		Relax back

BREATHING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
High Mid Low then normal breath	1510	Full = Warming breath	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	Heavy/Light Red Warm