NAME Yoga - Janet Ollason	DATE  15 May 2006	DAY/TIME Monday 1400-1530	TERM Spring
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 3 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 Sacral Chakra: To continue theme of Chakras with more detail of Sacral Chakra and associated range of asanas and pranayama To build on last term and last class

INTENDED LEARNING OUTCOMES (Objectives) Introduce sacral chakra swadisthana, orange, water, vam, 6 white petals, gonads, taste, vitality, reproduction, joy, flow Practice some asanas and pranayama with link to sacral chakra e.g. crocodile, swan twist, archer-W2, rishi Introduce some new/unusual asanas e.g. swan twist, 4-way-stretch Consolidate known asanas and have flowing sequences e.g. swan-cat-cobra, archer-W2, breathing in semi-circles=up/down

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 flowonto floor	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, Vam

LIMBERS (20m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine   Knees over chest, as child   Rock side to side   Palms on thighs, flatten back   Straighten alternate legs to ceiling	1410	Massage back Stretch hamstrings	Flatten lower back	Soften & ease back
Semi supine    Sacral=Reproductive Hands crossed at sacral centre In Open arms to sides elbows soft Out Close arms hands to sacral		Limbers for arms Prep for arms of squeeze curls		Feet grounded Flowing movements with breath
Supine Vatnyasana squeeze-curls Knee to chest, hold to forehead Right, both, left knees Gentle dynamic, add head raise Then add breath hold		Limber legs, hips, arms, shoulders, spine	Careful of neck	Movements with breathing
Crocodile sacral Semi supine thighs crossed Keep one foot grounded		Gentle spinal twist	Lower back feet hip width	Pause at side positions Use the breath
Curl up to sitting		Graceful transition	Lower back use hands	Look at feet, then up

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Thunderbolt neck exercises	1430
Swan Cat Cobra Start in cat, flowback & forth joy In Cat, Out Swan/Cobra		Spinal flex & extend	Pad knees	Gradually increase swing to swan/cobra
Dog from cat sacrum to thighs Raise knees, back, thighs to chest Raise seat, straighten legs In Rise onto toes Out lower heels		Work back = vitality Stretch hamstrings Flex at hip	Hands on block, chair or wall bars	Take knees back before raising seat Pull back abdomen
Swan twist sacral In Stretch hands forwards Out Walk hands to sides		Spinal twist from pelvis upwards	BP eye ear keep head up	Do slowly in own limits
Squat balance Tadasana Squat feet hip width Palms to thighs, stand Standing awareness mula bandha		Graceful flowingtransition Stand w firm base	Else stand in own way	Remember firm base from last week Extend up from base
Standing Arms forward Twist In Arms extended at shoulder ht Out Slide hand along arm as turn		Twist whole spine		Twist from base up, look at hands
Four Way Stretch In arms out to sides Out Overhead In Link hands Up Out 4 directions		Extend spine & bend to sides, back, front		Raise, Bend left, right forward, back, Lower
Archer Warrior 2 Ext Lat Angle Stand namaste In Step to side arms horizontal Out Hands to hips In Position feet face front foot In Arms to front with fists Archer1 In Draw arm back Open hips A2 In Straighten arm behind Out bend knee look forward W2 Elbow to knee Arm overhead ELA Sweep arm down Hands to hips Square feet Step togethernamaste	1450	Sacral chakra Iyengar style start	Strenuous Knee above ankle Arm behind waist	Feet hip width at 90, 60 Open at sacral chakra & front of body Straight line between straight leg & raised arm
Stand Wide Angle Rishi Sacral Legs apart Feet parallel Hands on hips, to sides, overhead In extend Out Fold from hips Hands to floor, One down One Up		Spinal twist	Hand to block, chair, bar
Uttanasana  to Thunderbolt		Relax down	BP eye ear do not hold	Slowly curl spine down
Dandasana     In Arms Up, Out Fold flat back		Spine extension	Block	Ground Upright Breathe
Curl down to lie		Graceful transition		Bend up knees & curl
Dynamic Pelvic Tilts to 2 Foot Feet grounded hip width		Gently ease spine		Relax spine
Semi supine knees over chest Squeeze  Rock		Massage lower back		Relax back

BREATHING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Breathing awareness circles In=Out	1510	Circle up & down	Or semi supine / chair	Focus on flow of breath

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana relax to revitalise	1520	Experience relaxation	Use supports if needed	Orange Float Water