NAME Yoga - Janet Ollason	DATE  22 May 2006	DAY/TIME Monday 1400-1530	TERM Spring
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 4 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 Solar Plexus Chakra: To continue theme of Chakras with more detail of Solar Plexus Chakra and associated range of asanas and pranayama To build on last term and last class

INTENDED LEARNING OUTCOMES (Objectives) Introduce solar plexus chakra manipura¸ yellow,fire, Ram,10 scarlet petals, stomach, wisdom, food, anger, self assertion Practice some asanas and pranayama with link to solar chakra e.g. bridge, camel, archer-W2, YY sequence, abdominal lift Introduce some new/unusual asanas e.g. swaying palm tree, kneeling sequence with revolved vars, flight Consolidate known asanas e.g. bridge, squat-stand, YY seq,

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 in pool of sunlight	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, Ram

LIMBERS (20m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine -  Knees over chest   Ground one foot, pelvic tilt other   Ground base of spine, raise head   Hold thigh, point, flex, circle foot	1410	Ease back Stretch calf, hamstrings	Flatten lower back	Soften & ease back Out flatten  In raise Tighten abdominals
Savasana Supine Breathing In Feet right Palms up Head left Out Feet left Palms dn Head right		Movement co-ordinated with slow breathing		Relax fully between each breath
Supine Puppet - Lie as stand In Bend & raise knee Out lower In Raise arm overhead Out Lower Same side, opposites, both arms		Limber legs, hips, arms, shoulders		Movements with breathing x3 of each combination
Bridge supported/unsupported Knees forward, inflate chest Solar		Prep for camel	Chin down Ground feet	Out Flatten In Inflate
Curl up to sitting Solar		Graceful transition	Lower back use hands	Look at feet, then up

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Sit legs apart clasp hands In raise in front Out overhead Fold	1430	Prep tortoise	Block	In Stretch up Out Relax
Wide angle sit solar In arms up in V Out arm to opp leg		Gentle twist at waist	Block	Use the breath Back flat
Thunderbolt Archer W2 Lunge Sit on heels Palms on thighs In Kneel up Arms out to sides Out Step forward Hands on hips In Fists forwards Out Draw 1 back Repeat other side – closed archer Repeat, arm straight back W2 Repeat, elbow to knee & lunge		Prep for YY sequence Open hips Open shoulders Open twist solar Closed twist solar	Pad knee or do in dandasana with one knee bent up foot flat Shoulders: hand to buttock	Kneel up w straight back Check leg positions Look forwards Look back Head up
Squat– balance– Tadasana– mula b		Gracefultransition	Else stand in own way	Remember firm base
Swaying Palm Tree Feet apart Arms above head in V Bring right palm to left as lean left & stretch right leg Repeat to other side		Balance and stretch
Flight Stand legs a little apart In arms overhead & lean back Out fold forwards & raise arms up behind back		Back & forward bend	Balance probs: keep head up look forwards
YY Standing sequence Out Namaste Heart Yam In raise arms straight up Out back bend Throat Ham In return to vertical Out ragdoll palm down Root Lam In step back Out kneel, flatten top of foot to floor Solar plexus Ram In lunge back Out forward Solar P In raise arm sideways & up, open twist upper body, look up Out return Solar Plexus Ram In raise arm, closed twist, look up Reverse sequence back to start	1450	Focus especially on solar plexus chakra referring to yellow, fire, ram,stomach, food, self assertion, wisdom	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
Uttanasana  to Thunderbolt		Relax down	BP eye ear do not hold	Slowly curl spine down
Half Camel Solar plexus Back bend both hands to waist, hips, buttocks Back bend one arm up & look up, other hand to buttock Repeat, take lower hand to heel		Back bend Open solar plexus	Pad knees Block on heels Look forward if prefer	In Stretch up Out relax Find heel before look up
Sit wide angle knees bent - Tortoise In Arms Up, Out Fold flat back In Extend spine, Out Arms under		Spine extension	Block	Ground Upright Breathe
Curl down to lie Semi supine    Knees over chest, squeeze, rock		Graceful transition Ease back		Bend up knees & curl Relax

BREATHING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Ab lift Uddiyana – Semi Sup arms up In, force out held, chin lock, pull abs back+up, pull pelvic floor up	1510	Solar plexus Abdominals, prolapse	Not for hiatus hernia	In, force Out, Uddiyana, release locks, In

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana– Fire from yellow sun	1520	Experience relaxation	Use supports if needed	Spread sunlight round body to re-energise