NAME
Yhtan Yoga - Janet Ollason		 DATE 
24 Jan 2005                     		 DAY/TIME
Monday 1400-1530		 TERM
Winter
VENUE
Kirk Centre, Ellon		 LEVEL
Beginners		 SESSION (x of y)
3 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Mats
Blocks
Supports/cushions
Strap
AIM / THEME
Bending and flexing the spine with limbers and asanas
INTENDED LEARNING OUTCOMES (Objectives)
  1. Awareness of backward & sideways movement of ribcage during breathing using prone & other positions
  2. Continue building core strength in trunk and legs
  3. Start to increase flexibility in hips and legs
  4. Practice some dynamic sequences with breathing
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 Think of relaxing colour
Tense/relax main legs & arms Aid relaxation Feel muscles soft, heavy
Supine normal & HAA breathing Extend out breath Breathe in when ready
Saturation breathing Energise Avoid hyperventilation Slow & deep
LIMBERS (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Standing palming and doughing 1410 Warm the body
Hand to knee & high kicks Work arms and legs
Back bends
  • hands on seat, hips, thorax
 Bend spine backwards Progressively bend
Back kicks right hand to left heel Hand-mind coordination
Horizontal arm swings
  • hold arms to front palms facing
  • slide left palm over right arm as twist to right, then left
 Twist spine Breathe in at centre and out as twist to sides
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1430 Let breathing recover
Apanasana
  • right, both, left legs with breath
  • dynamic
  • static, hold for one or two breaths
 Massage abdomen: ascending, transverse & descending colon

Holding pose increases effects
Squeeze curls
- as above but raise head to knees		 Abdominals
Supine Tadasana & tree
  • legs together, feet perpendicular, spine straight, shoulders down, chin in
  • place foot against thigh, knee out to side
 Work trunk, legs and hips Compare with standing postures
Cobbler supine & sitting Open the hips Soles of feet together
Lie on side
Raise one leg, both, plus arm
Bend leg, knee to side, straighten		 Strengthen flank muscles and legs
Dandasana & head rolls
     		 Practice basic posture
Forward bend with straight back Bend from hips Sit on pad Arms up, lean forwards
Sit to side of heels
from Dandasana bend knees, put heels beside seat
  • arms straight up over head
  • rise up & sit to other side
 1450 Strengthen trunk
Flex hips		 Use pad for knees
Squat & stand in Tadasana
  • balance on toes, keep back upright
 Work toes, ankles, legs Graceful transitions
Chair
  • stand arms up
  • bend knees & sink keeping feet on floor & back upright
 Strenuous, do only what is right for your body Use the breath
Legs apart forward bend rudder
  • hands clasped at back
  • bend with flat back to centre
  • do with arms lifted up
  • move to left & right
 Open hips Keep back flat till reach limit of bend
Savasana Lie back & relax
Semi supine spinal twists
  • feet together, then apart
 Relax spine
Rock on pelvis Massage & relax back Make lumbar spine wide
BREATHING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Easy with hands on knees 1510 Cross legs other way
Breathing
  • Notice ribcage movements
 Awareness of movement up, out, side, back 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 colour in all parts of body from toes up to head & relax muscles Experience deep relaxation Same colour as  at start
Muscles soft & heavy