NAME
Ythan Yoga - Janet Ollason		 DATE 
21 Feb 2005                      		 DAY/TIME
Monday 1400-1539		 TERM
Winter
VENUE
Kirk Centre, Ellon		 LEVEL
Beginners		 SESSION (x of y)
7 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Mats
Blocks
Supports/cushions
Tables
AIM / THEME
Develop concentration through asanas & breathing.  Focus on hip & spine forward & backward bends

INTENDED LEARNING OUTCOMES (Objectives)
  1. Use breath with movement as limber in second part of samprasrasana
  2. Practice the cat & dog basic asanas requiring flexibilty & strength
  3. Experience supine & standing versions of the eagle as a means of heightening awareness of the asana
  4. Practice  Ujjayi breathing with chin & root bhandas 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 second half only
  • Tadasana & exhale
  • Inhale, side step, raise arms
  • Exhale lower arms clasp hands & bend forwards hands to floor
  • Inhale raise clasp over head }
  • Exhale, bend sideways x 2
  • Inhale raise clasp over head
  • Exhale bend knees & squat
  • Inhale, rise, arms at horizontal
  • Exhale twist to side while sliding palm along other arm   }
  • Inhale return to centre  } x 4
  • On last inhalation raise arms over head
  • Exhale lower arms step together
 Dynamic limber to work muscles & lubricate joints

Practice second half of  samprasrasana to get familiar with complicated sequence (next week will join halves together)
Lie down in savasana Get breath back
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Semi supine
  • bend knee over chest hold thigh
  • bend & straighten to stretch hip
  • leg cradles
 1430 Lubricate hip joint Use breathing
Allow time for stretch to happen
Vatnyasana supine
  • Raise arms on in breath, lower out
  • Raise leg on out breath, lower in
  • Raise arms & alternate legs
 Leg stretches

Co-ordination		 Improves concentration
Supine eagle
  • bend knees, cross thighs & shins
  • bend elbows, cross forearms
  • bring elbows to knees
 Practice eagle lying down

Kinaesthetic sense		 Cross right thigh over left leg & left forearm in front of right forearm
Bridge
  • pelvic tilt on out breath
  • raise seat on in breath
  • clasp hands under back
 Use clasped hands to increase lift & give strong back bend Or just do two foot support
Curl up to Dandasana
Seed balance on sitting bones
  • head on knees back curved
  • open arms & straighten back
 Balance concentration
Marjariasana basic cat
  • thighs & upper arms vertical
 Flex spine Or bridge & squeeze curl Pad knees
Child - 'great coat' 1450 Relaxation Or lie prone
Swan slowly take hands upwards Stretch shoulders Gradual stretch as relax
Panther
with alternate hands, grip floor & bring hand towards shoulder		 Exercise fingers, arms, shoulders, neck
Watch hand as it moves		 Feel like a big cat clawing the ground
Dog
  • start from cat, curl toes under, raise knees an inch or two first
  • take seat back, keep thighs close to abdomen, then raise seat
 Stretch hamstrings

Strengthen back & shoulders		 Or rest on forearms

Or stand & use table
Dog to Uttansana walk hands back New transition Bend knees Put hands on thighs
Tadasana Eagle arms then legs Balance, grip floor Stand by wall or chair Think grounded & lift up
Clasp hands behind back & lift up Counter for shoulders
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
Ujjayi breathing – half close glottis Breathe slowly & deep Do at own speed
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1520 Relax Use supports if needed
Visualise parts of the body (marmas), sense any tension, release it, see the part soft & relaxed Experience relaxation of 16 Marmasthanini nerve zones Take awareness to - Feet, shins, knees, thighs;
Abdomen, solar plexus, upper chest, spine;
Hands, forearms, upper arms, throat;
Back of head, jaws, eyes, scalp