NAME
Ythan Yoga - Janet Ollason		 DATE 
31 Jan 2005                      		 DAY/TIME
Monday 1400-1530		 TERM
Winter
VENUE
Kirk Centre, Ellon		 LEVEL
Beginners		 SESSION (x of y)
4 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Mats
Blocks
Supports/cushions
Strap
AIM / THEME
Taking a more integrated approach to the whole yoga session comprising limbers, vinyasas, asanas and pranayama
INTENDED LEARNING OUTCOMES (Objectives)
  1. Synchronise breath with movement and raise awareness that breath assists movement i.e. prana= vital energy
  2. Begin to control breathing through use of counts and holds yama = control
  3. Practice moving gracefully from one position to the next
  4. Extend repertoire of vinyasasand asanas
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 breathing Extend out breath Breathe in when ready
Saturation breathing Energise Avoid hyperventilation Slow & deep
LIMBERS (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Stand – palming and doughing 1410 As we normally do
Toes
  • Separate & grip floor like a cat
  • raise toes & lower, lift onto heels
 Start limbers to warm body Feel muscles of whole leg working
Fingers
  • Stretch fingers down towards feet & release
  • Circle hands one way & the other
 Feel muscles of whole arm working
Shoulders
rotate, lift, forwards & back		 Prepare for chair
Flight
  • rise up on toes & down
  • swing arms & bend forwards
 Be careful if have low blood pressure or balance problems
Dynamic - stand squat
  • Tadasana Out, arms up  In
  • squat        Out, chair      
    • In
 Build asana into dynamic sequence & use breath to energise Strenuous, listen to own body Do several cycles
Rise on toes & squat to sitting Graceful transition Do without using hands
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Dandasana & massage
  • massage foot & toes
  • rotate at ankles
  • massage knees, shins, calves
  • leg cradles
 1430 Soothing after toe & leg work
Dynamic bridge & squeeze curl
  • pelvic tilts
  • hip raise to two foot support
  • supported bridge
  • squeeze curl
 Work spine Move smoothly in time with breath, like cat
Prone head on both hands Relax in new position Note breathing at front
Raise head, shoulders, folded arms Preparation for bow
Locust – one leg, then both Preparation for bow
Half Bow (bow & arrow)
  • hold foot to buttock
  • raise thigh
  • raise other arm & leg straight
 Strengthen thighs & back
Preparation for dancer
Supine knees over chest, roll to sides 1450 Counter-posture to relax Massage back
Curl up to sitting
  • link thumbs, raise arms over head
  • take arms over body & sit up
  • bend at pelvis & take arms to feet
 Strengthen abdominals Look at feet & come up
Breathe
Repeat
Spinal rocking Counter-posture to relax
Dandasana & eye exercises
  • look to 4 corners, then circles
  • focus near & far
  • rub hands & cup eyes
 Calming before balance
Boat
arms out to front, palms facing
balance on sitting bones		 Balance & poise
Tadasana
Dancer
stand on one leg, bend other back, hold foot with hand
extend foot back & arm forwards		 Balance & poise Use support of wall or chair if needed Equivalent to half bow but standing
BREATHING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Easy with hands on knees 1510 Cross legs other way
Breathing with count & hold
  • In=Out, then hold after out
 Start to control breathing yama = control 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 sphere of vital energy spreading to all parts of body Experience deep relaxation Solar plexus = sun
Prana = vital energy