NAME Ythan Yoga - Janet Ollason	DATE  7 Feb 2005	DAY/TIME Monday 1400-1530	TERM Winter
VENUE Kirk Centre, Ellon	LEVEL Beginners	SESSION (x of y) 5 of 10

TEACHING METHODS Instruction Demonstration Do with me

TEACHING AIDS Mats Blocks Supports/cushions Strap

AIM / THEME Building on previous classes to extend the repertoire, in particular standing postures

INTENDED LEARNING OUTCOMES (Objectives) Use breath with movement to energise especially in strenuous postures e.g. warrior Use visualisation during breathing, noting the flow of pranathrough the body Practice postures dynamically, as limbers Extend repertoire of vinyasasand asanas

METHODS OF ASSESSMENT Observation

METHODS OF EVALUATION Feedback during and after class

NOTES / COMMENTS

CENTERING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana	1400	Relaxation posture	Modify for postural probs	Think of relaxing colour
Look for tension in body & relax it		Aid relaxation		Feel muscles soft, heavy
Supine normal, HAA & low breathing observing abdomen		Extend out breath Begin visualisation		Breathe in only when ready
Saturation breathing		Energise	Avoid hyperventilation	Slow & deep

LIMBERS (20m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Stand palming and doughing	1410	Warm body		As we normally do
Four direction stretch hands on hips		Stretch trunk		Forward & back, sides
Standing twist clasp hands behind head elbows to sides twist to right on out breath then turn head & look to right		Twist spine with breathing		On return, breathe in, twist body first, head & eyes last
Shoulders Rotate, lift, forwards & back		Prepare for windmill
Windmill legs apart hands clasped above head stretch up, down, to sides rotate in big circle, both directions		Preparation for warrior II later	Be careful of balance, especially if have low blood pressure or balance problems
Rise on toes & squat to sitting & lie		Graceful transition		Do without using hands

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine on elbows leg at 45 ° bend & straighten foot one leg, then both	1430	Flex ankle smoothly		Try to keep foot in straight line
Semi supine on elbows knee on chest move leg horizontally back & forth move leg vertically up & down one leg, then both		Work leg muscles		Try to keep movement linear & smooth Use breathing
Supine cycling, one then both legs		Work legs & hips		Both directions
Dynamic Bridge with arm raising raise hips & arms on in breath, lower on out breath		Spine flexibility		Move smoothly & rhythmically in time with breath
Abdominals semi supine palms on thighs then curl up to sitting		Strengthen abdominals		Look at feet & come up once only
Dandasana & neck exercises	1450
Forward bend & visualise breathing Raise arms above head, lean forwards, place hands on legs/feet visualise coloured breath coming in at feet, out at hands		'Circular breathing' with chin lock & breath held in	[Could use this as pranayama instead of doing it at end]	Note flow of prana through the body
Maricyasana to left  Right leg bent, foot at left knee arms forwards towards feet right hand at left knee, left behind		Prepare for warrior II
Tadasana
Warrior II stand legs apart, turn right foot out to side & left foot in, hips forwards hands on hips, bend right knee raise arms to sides, look along right arm right elbow on right knee		Strengthens legs Develops stamina	Strenuous, do only what is right for you & your body	Use the breath to energise
Extended lateral angle as above & raise left arm in line with left leg place right hand on floor beside right foot		Extension of warrior II	Strenuous	Use breath
Uttanasana rag doll		Relax		Bent legs, arms loose
Supine knees over chest rotate knees, rock on pelvis, squeeze curls		Counter postures to relax

BREATHING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Easy with hands on knees	1510		Or semi supine	Cross legs other way
Square Breathing		Breathing with holds	Omit if not time	Do at own speed

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana	1520	Consolidate posture	Use supports if needed
Visualise chakra colours spreading through the body		Experience deep relaxation		Red, orange, yellow, green, blue, white