NAME Yoga - Janet Ollason	DATE 29 May 2006	DAY/TIME Monday 1400-1530	TERM Spring
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 5 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 Heart Chakra: To continue theme of Chakras with more detail of Heart Chakra and associated range of asanas and pranayama To build on last term and last class

INTENDED LEARNING OUTCOMES (Objectives) Introduce heart chakra – anahata¸ green,air, Yam,12 smoky blue petals, in/out of touch, love, relationships, empathy Practice some asanas and pranayama with link to heart chakra e.g. stork, dancer, half bow, rudder Introduce some new/unusual asanas e.g. half moon, flying swan Consolidate known asanas e.g. swan, child

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 Airy spacious place	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, Yam

LIMBERS (20m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine -  Knees over chest   Massage lower back   Circle knees together   Figure of 8 knees with breath   Ground foot, other knee to side	1410	Ease back Open hips Prep tree	Hip	Soften & ease back Foot to side of knee
Supine Tree - Lie as stand - heart Lower knee to side In Up thro soles of feet Out Down Namaste In raise arms Out separate & back In lower arms Out separate, back		Limber legs, arms Visualise flow of air to & from heart centre, up & down		Thumbs to heart Capture & draw in energy
Curl up to sitting shoulders, arms		Ease neck & shoulders		Look at feet, then up
Prone star forehead on hands Raise arm(s), arms & leg(s)		Prep half bow	Careful of lower back	In Raise Out Lower

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Half Bow, & Arrow Hold foot to buttock, raise knee Hold foot, raise other arm & leg	1430	Prep Dancer	Lower back & knee Strap	Hold stretch of quads Push foot up, other strait
Swan Stretch Child Hare Raise seat & sit on heels Stretch hands forwards Curl back in child Head in hands, raise seat Hands clasped behind & raised		Stretch back/shoulders Relax back	Head up if prefer Hare not for BP eye ear	Walk hands back Ease hands forwards Rest in child Clasp hands onto floor to find head position
Thunderbolt Flying Swan Sit on heels In Arms out to sides, up, & touch Out Lower trailing hands		Flying/air theme	Block, pad	Feel lift as arms go down, glide forward as go up
Squat hands to floor  Raise seat		Gracefultransition	Else stand in own way	Remember firm base
Tadasana –Breathing Namaste In To sides Out Straight in front In Separate up/down Out return In Both Up; In Both Down In Both Right; In Both Left In Separate to sides Out namaste		Stabilise before balance		Gaze forwards or close eyes
Stork - Dancer Stand weight to one leg Hand-hips Bend other knee in front Raise straight arm overhead Swing leg back foot to buttock Push foot back & up Lean forward		Balances Prep half moon	Beside wall Strap	Hold shin vertical Hold top of foot Pull knees into line Chest forwards Heart
W2 Ext Lat Angle Triangle heart     Stand wide Position feet In Raise arms Out Relax shoulder In Look to side Out bend knee W2 In Up Out Elbow to knee ELA In Up Out Hand to floor Triangle	1450	Iyengar style start Prep half moon	Back arm on hip or behind waist	Chest open throughout
Half Moon heart Start as triangle, bend front knee, hand to floor, lateral fold, raise leg		Balance with open chest	Stand with back to wall Hand to block	Look down till get balance
Wide Angle Rudder Rishi heart Feet parallel Back flat In Arms to sides Out Clasp behind In Extend spine up Out fold In Push Arms away		Standing spinal twist Open chest & shoulders	Block, chair or wall bars	In Lengthen spine Out Relax
Back stretch One knee bent Face straight leg In Up Out Fold forwards			Block	Aim for chest to thigh with flat back
Crocodile Feet Shin length apart Gentle dynamic		Supine spinal twist Ease back	Feet hip width	Use breath
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
Semi Supine – Breathing Three part breath, slowly Spaciousness in chest	1510	Breath awareness	Or sit if prefer	Let eyes close

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana Air Fly Green Spread space & lightness to whole body Fly in air over green fields	1520	Experience relaxation Visualisation	Use supports if needed Be warm	Feel in touch with own feelings, & others Re-energise