NAME Ythan Yoga - Janet Ollason	DATE 7 March 2005	DAY/TIME Monday 1400-1530	TERM Winter
VENUE Kirk Centre, Ellon	LEVEL Beginners	SESSION (x of y) 9 of 10

TEACHING METHODS Instruction Demonstration Do with me

TEACHING AIDS Mats Blocks Supports/cushions Tables

AIM / THEME Introduce sun/moon theme (Hatha, asanas & alternate nostril breathing.  Work on back bends & some inverted postures

INTENDED LEARNING OUTCOMES (Objectives) Describe meaning of  hatha & opposites in yoga Practice sun/moon sequence as part of limber Continue with back bends Describe inverted postures & their benefits & give opportunity to practice for those that want Practice alternate nostril breathing (sun/moon breath)

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
Tadasana single arm raises & side stretches	1410	Samasthiti Prep for next sequence		Do knead/palm first if want
Dynamic backwards, chair & forwards stand inhale & arms straight up> exhale & lean back inhale return to upright exhale to chair inhale to right angle flat back exhale to forward bend		Dynamic limber to work muscles & lubricate joints & get circulation going	Do slowly, at own speed	Use the breath
Sun /Moon Namaskar stand in prayer position inhale raise arms up to V & back with back bend (=sun) exhale down to forward bend inhale & step forward arms up with back bend (=moon) exhale straighten legs arms down inhale to chair		Dynamic sequence on sun / moon theme	Do slowly	Use the breath

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana	1430	Get breath back		Rest till recovered
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
Side lying leg raises on flat arm raise top leg, point toe down circle leg in hip joint
Lie prone face on backs of hands		Breathing movements		Legs apart toes to sides
Sphinx support upper body on forearms straighten arms on out breath		Relax back before snake & cobra	Strong in lumbar area	Hold with breathing & allow relaxation
Snake clasp hands behind back push hands away & raise trunk		Exercise back muscles without support
Cobra position hands under shoulders rise on in breaths unsupported at end of last rise, push on hands, straighten arms & push up		Work back muscles (unsupported), then relax them (supported)		Rise in stages with in breaths Lower on one out breath
Child Rabbit - Embarrassed Hare clasp hands behind & raise arms on floor by head, raise seat raise seat & clasped hands		Relax in child Then Iiverted posture with associated benefits	Child & rabbit only if have high BP, heart, eye or ear problems Come up slowly	Do in stages, noting contraindications To come up, uncurl spine, head up last
Dandasanareverse clasp arms up	1450	Straighten back
Legs straight up wall Sit, turn, raise legs arms relaxed over head		Inverted for legs	OK for all Place blanket at base of wall to pad pelvis	Sit on blanket parallel to wall, turn through °
Half shoulder stand plough lie with shoulders on blanket bend knees to semi supine, then over body, lift seat, straighten legs support back with hands take legs over head feet to floor		Full inverted posture	Not to be done if have high BP, heart, eye or ear problems – stay in legs up wall posture	If uncomfortable come down To come down take legs past face, lower seat, keep head down
Bridge supported		Counter posture		Arch back to relax it
Fish on elbows		Counter posture	Head need not go down	Arch neck to relax it
Supine knees over chest rotate knees, rock pelvis, squeeze		Counter postures to relax

BREATHING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Easy with hands on knees	1510		Or semi supine	Cross legs other way
Alternate Nostril Breathing (sun/moon) breath		Cleansing breath Use hand mudra	Have hankie Do not hold if BP high	In left out right In right out left

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana	1520	Relax	Use supports if needed
Complete relaxation exhale fully, inhale, then return to natural breathing” between each mental travel		Experience relaxation Relax whole body Exhale tensions Inhale vital energy	Relax top of head . . . cheeks, nose Mouth, jaw . . . fingertips Chest, stomach, abdomen, upper & lower back Hips . . . toes