NAME
Ythan Yoga - Janet Ollason		 DATE 
10 January 2005		 DAY/TIME
Monday 1400		 TERM
Winter
VENUE
Kirk Centre, Ellon		 LEVEL
Beginners		 SESSION (x of y)
1 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Mats
Blocks
Supports/cushions
AIM / THEME
To introduce Hatha Yoga asanas and pranayama
To instill interest and enthusiasm
INTENDED LEARNING OUTCOMES (Objectives)
  1. Understand and be able to practice low breathing
  2. Co-ordinate movement and breathing
  3. Build strength and flexibility
  4. Experience deep relaxation
METHODS OF ASSESSMENT
Observation		 METHODS OF EVALUATION
Feedback during and after class
NOTES / COMMENTS
CENTERING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1400 Show relaxation posture Modify for postural probs Talk through in detail
Tense/relax main muscle groups Aid relaxation
Semi supine- normal breathing Notice natural pauses
Saturation breathing Energise Avoid hyperventilation Slow & deep
LIMBERS (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Stand 'doughing' with loose fists 1410 Warm the muscles
Legs apart, knee bends side to side
Hip circles with hands on hips Lubricate hip joints
Upper body circles
  • hands on hips
  • arms loose
 Listen to own body
Arm circles in figure of eight Raise arms, then let fall
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Tadasana 1430 Show standing posture Talk through in detail
Shoulder lifts and rotates Lubricate shoulders Adjust if shoulder probs Do what is right for you
Arm turning 45° and 90° Turn out on in-breath & vice versa
Vertical & horizontal arm swings Start spine twisting Again with breathing
Standing back stretch & forward bend Hands on hips then down
Side stretches one arm, both Prep for half moon
Ardha Chandrasana half moon prep
  • Feet apart, hands on hips
  • Bend to side elbow over foot
  • Raise upper arm straight up
  • Bend upper arm over
 Align feet with knees Hips face forwards
Side bend, not forward
Do not rest on hand
Lift up to recover
Uttanasana loose rag doll bend Relaxation posture Push on thighs to come up, slowly Bend knees
Easy knees over feet 1450 Basic sitting posture Use block or sit in chair
Neck rolls
Dandasana Practice basic posture
Churning & stirring pot
  • Separate legs as wide as possible
  • Left arm up then towards right leg, right arm behind, then alternate
  • Stir the pot, both directions
 Can be done in chair Breathe in as arms go up & out as go forward
Dandasana & Curl down to supine
palms on thighs, curl spine		 Strengthen abdominals & flex spine
Semi supine spinal twists with breathing, arms in T shape, palms up
  • feet glued together
  • feet well apart
  • sole of foot on knee
 Twists spine: lumbar, mid and thoracic spine Can protect spine with pad If short of space, bend arms to right angle at shoulder level
Use breathing, gravity & time
Apanasana with breathing
  • right, both, left leg
 Massage intestines, strengthen abdominals Breathe out as legs bend, in as straighten
Pelvic tilts in semi-supine position Notice lumbar position on in- and out breath Preparation for bridge
Supported bridge
  • Feet hip-width apart
  • Raise on In & hold for 3 breaths
  • Squeeze curl & raise head as counter posture
 Dynamic first, then hold static posture with breathing Or continue with pelvic tilts Raise and lower spine smoothly
Rotate knees with hands
  • Together
  • Separately in figure of eight
 Ease out hips and lumbar
Rock on pelvis Relax back
BREATHING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Easy with hands on knees 1510 Or semi supine / chair Cross legs other way
Low breathing Relaxing breath If low BP do not hold Do at own speed
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1520 Consolidate posture Use supports if needed
Mentally relax all parts of body from toes up to head Experience deep relaxation