NAME
Ythan Yoga - Janet Ollason		 DATE 
14 Feb 2005		 DAY/TIME
Monday 1400-1530		 TERM
Winter
VENUE
Kirk Centre, Ellon		 LEVEL
Beginners		 SESSION (x of y)
6 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 sitting postures and side bends
INTENDED LEARNING OUTCOMES (Objectives)
  1. Use breath with movement as limber in first part of samprasrasana
  2. Practice in detail some of the basic sitting and kneeling postures e.g. sukhasana, virasana
  3. Try some kneeling asanas e.g. sitting side bend & gate (alternatives for those who cannot sit or kneel)
  4. Practice  pranayama with chin lock bhanda and with holds
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 with abdominal pull back Extend out breath then
Pull back abdomen		 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 Close eyes if you want
Samprasrasana first half only
  • Tadasana & exhale
  • Inhale, side step, raise arms
  • Exhale lower arms clasp hands
  • Inhale raise clasp over head & look up
  • Exhale, break clasp, bring arms down sideways
  • Inhale press palms together at chest in  namaste
  • Exhale push hands forwards, round to back as fists & back bend
  • Inhale straighten & bring hands to front, clasp & raise above head
  • Exhale lower arms step together
 Dynamic limber to work muscles & lubricate joints

Practice first half of  samprasrasana to get familiar with complicated sequence (second half next week, then join together)
Lie down in savasana Get breath back
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Vatnyasana
  • Squeeze one knee to chest with weight of arms, other leg straight, hold 3-6 breaths
  • semi supine raise one leg straight, bend/flex foot x 6 with breath
 1430 Leg stretches Allow time for stretch to happen
Crocodile twists, dynamic then static
  • feet together
  • feet apart
  • knees over chest
  • straighten legs to side
 Twist spine

In static version allow time for twist to happen		 Keep shoulders down
Supine cobbler
  • bend knees over chest, straighten legs, separate, hands on thighs
  • bend knees hands on shin/ankles
  • feet on floor hands on thighs
 Open up hips

Preparation for seated asana		 Use weight of hands & time to increase stretch

Then curl up to sitting
Legs apart forward bend & fan circles Preparation for cobbler Arms up link hands
Sitting cobbler Bhadrasana Classic seated  asana Or with feet forward Elbows on thighs
Sukhasana easy cross-legged 1450 Classic seated  asana Knees over feet
Back stretch & circular breathing
  • One leg bent heel at perineum
  • Raise arms above head, lean forwards, place hands on leg/foot
 Another seated posture with breathing
Preparation for side bend		 Or with both legs straight
[Could use as pranayama]		 Visualise flow of prana in at feet out at hands
Use chin lock at end of in breath
Sitting side bend one leg bent
  • place back of hand on floor behind straight leg, raise other arm, bend sideways towards straight leg
  • back of hand in front of leg thumb under ankle other arm straight
  • repeat bending upper arm towards foot of straight leg
 Strong side bend, especially if upper hand reaches foot

Preparation for gate		 If cannot bend leg enough then sit to side of seat with legs gently bent and bend sideways towards feet Do in stages

Use the breath

Wait for stretch
ThunderboltVajrasana
  • rotate shoulders
  • kneel ups with raised arms
 Another classic asana

Breathe in as rise		 Use pads or sit sideways
Gate
  • trunk upright, upper arm vertical
  • bend sideways upper arm straight
  • let upper arm bend over
 Strong side bend similar to seated side bend Or triangle Do in stages as before
Child - 'great coat' Relaxation Come up carefully Then lie down
Dynamic two-foot support & crocodile To relax A few gentle cycles
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
Stepwise Breathing – In then Out Breathe with 2-sec steps Omit if not time Do at own speed
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1520 Consolidate posture Use supports if needed
Visualise waves ebbing & flowing in time with your breathing Experience deep relaxation Clear body & mind of tension