NAME
Ythan Yoga  - Janet Ollason		 DATE 
17 January 2005		 DAY/TIME
Monday 1400-1530		 TERM
Winter
VENUE
Kirk Centre Ellon		 LEVEL
Beginners		 SESSION (x of y)
2 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Mats
Blocks
Supports/cushions
Wall
AIM / THEME
To consolidate from first session and extend some of basic postures
To focus on limbers and postures that extend hip mobility
INTENDED LEARNING OUTCOMES (Objectives)
  1. Understand and be able to practice
  2. Understand different muscle states – tone, contraction, relaxation, stretched
  3. Continue building strength and flexibility
  4. Practice a balancing posture and experience poise
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 Feel muscles soft, heavy
Semi supine- low breathing with pull back Diaphragmatic breath Note movement of abdomen
Saturation breathing Energise Avoid hyperventilation Slow & deep
LIMBERS (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Stand 'doughing' and palming 1410 Warm the muscles
Standing cross crawl
  • alternate arm & leg forwards
 Start to wok the muscles and joints

 Make the movements fun for body & mind
Standing back kicks
touch alternate hand to toes		 Concentration
Work hips
Skiing
straight leg back & other arm up		 Develop poise & balance
Standing twists Twist trunk
Dancing doll
bend & raise to side alternate arm & leg
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Tadasanain prayer position 1430 Balance & push palms together Note postural tone
Vertical arm stretch one, both Prepare shoulders Arms beside ears
Vrksana Tree
  • One foot on other
  • sole of foot on leg at knee or thigh
  • top of foot on thigh
  • hands in prayer & raised
 Balance & poise Use wall to help balance Think upwards and be grounded
Focus on something stable
Shoulder lifts and rotates Lubricate shoulders Adjust if shoulder probs
Ardha Chandrasana half moon prep
  • hands on hips elbows to sides
  • push hip to side then bend to side
  • raise top arm straight then curved
 Preparation for triangle Look down at elbow and leg to line up to side
Trikonasana basic triangle
  • Raise arms palms down, reach up
  • Bend sideways, slide hand down
 Practice well known asana again
Work hips & thighs		 Repeat half moon if stiff
Align feet with knees		 Hips face forwards
Side bend, not forward
Lift up to recover
Uttanasana standing forward bend Relax/stretch hamstrings Allow for time & gravity
Relax before stretch
Easy & eye rolls & palming 1450 Get breath back
Dandasana Practice basic posture
Maricyasana seated twist
  • Bend right knee, foot inside left knee, back straight, hands to shins, look forwards
  • Right palm outside left knee, turn trunk to left, look sideways
  • Left hand on floor behind seat, turn further & look backwards
 Prepare hips & spine

Twist spine

Twist spine & head, follow with eyes		 Twist from base of spine upwards
Seated angle
  • Arms up, bend to centre, left, right
 Work hips and stretch inside of thighs Allow time & gravity to take effect
Bridge
  • Pelvic tilts, then raise seat
  • Supported bridge hands on seat
  • Supported bridge hands on back
 Dynamic, co-ordinated with breath
Note ribcage movement with mid breathing		 Do tilts & raise only if back very stiff Tilt, then raise and lower spine smoothly
Fish preparation & posture
  • Tadasana hands behind head
  • Seat on palms back supported on elbows
  • Head on floor only if comfortable
 Note clavicular breathing Do preps only if cervical spine stiff
Rest on elbows and forearms on up & down		 Breathe freely
Squeeze curl & rock on pelvis Relax back
BREATHING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Easy with hands on knees 1510 Or sit on chair Cross legs other way
Three part breath
  • Low, middle, upper, use counting
 Awareness of movement in 3 parts of chest Do at own speed, wait for breath to come in
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1520 Consolidate posture Use supports if needed
Imagine breath in all parts of body from toes up to head & relax muscles Experience deep relaxation Muscles soft & heavy supported by floor