NAME
Ythan Yoga - Janet Ollason		 DATE 
28 Feb 2005		 DAY/TIME
Monday 1400-1530		 TERM
Winter
VENUE
Kirk Centre, Ellon		 LEVEL
Beginners		 SESSION (x of y)
8 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Mats
Blocks
Supports/cushions
Tables
AIM / THEME
Introduce sanskrit words for phases of breathing & use them as objects of focus.  Work on further strengthening back & legs

INTENDED LEARNING OUTCOMES (Objectives)
  1. Use breath with movement as limber in samprasrasana
  2. Prepare for & practice Warrior I – kneeling & standing versions requiring strength & lower back flexibility
  3. Focus on  puraka, kumbhaka & rechaka during pranayama
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
Samprasrasana whole sequence
  • Tadasana & exhale
  • Inhale, side step, raise arms
  • Exhale lower arms clasp hands
  • Inhale raise clasp over head
  • Exhale, bring arms down to sides
  • Inhale press palms close to chest
  • Exhale push hands forwards, round to back as fists & back bend
  • Inhale clasp & raise above head
  • Exhale take clasped 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 arms to side }
  • Inhale return to centre} x 4
  • On last inhale take arms up
  • Exhale lower arms step together
1410 Dynamic limber to work muscles & lubricate joints Do normal kneeding & palming first if want

Repeat for several cycles, but not more than you want

At end, lie down in savasana to get breath back
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Apanasana with head lift 1430 Lubricate spine & hips Use breathing
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
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 with arms up Prepare for rocking Do three times
Rocking the spine to plough
  • curl onto back
  • straighten legs & feet to plough
Practice plough without shoulder stand Do only if comfortable
Take care if have low blood pressure		 Make sure spine is curled, use pad
Maricyasana closed twist
  • One leg bent twist towards it
More difficult than open
Twist spine		 Do in stages, forwards then twist
Thunderbolt Vajrasana
  • Toes together heels apart
  • Hands beside feet
1450 Basic kneeling posture in detail Pad knees, thighs
Or sit in dandasana		 Starting position for many kneeling asanas
Kneeling lunge prep for Warrior I
  • upwards kneel hands on hips
  • put one foot forward beyond knee
  • Exhale & lunge forwards
  • Repeat then clasp hands behind head & straighten arms
Work hips & legs

Practice arm movements from clasped position		 Kneel on pad
Or sit & practice arm movements only		 Use the breath to energise & focus
Tadasana samasthiti & arms
  • rise on toes & squat x 3
  • arm horizontal across face
  • elbow up towards midline
  • elbow down behind back
Standing awareness
Balance

Arm exercises in preparation		 Think grounded & up
Warrior I
  • Hands on hips elbows back
  • step backwards
  • bend front knee shin vertical
  • look up
  • clasp hands behind head & straighten arms
Strong standing posture done from an easier starting position Only go as far as is easy for you To recover push down on front leg, push off from back leg & step forwards
Rudder clasp, lift, fold forwards Counter posture Go up & down slowly Keep knees soft
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
Breathing with Sanskrit Puraka, Kumbhaka, Rechaka In, hold, out, hold
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1520 Relax Use supports if needed
Be aware of parts of the body in contact with floor & all sensations on the skin Experience relaxation Be aware of contact, feel support coming to meet you, release into support, relax
Feel lightness, warmth, buoyancy, calm