NAME Ythan Yoga - Janet Ollason	DATE  14 March 2005	DAY/TIME Monday 1400-1530	TERM Winter
VENUE Kirk Centre, Ellon	LEVEL Beginners	SESSION (x of y) 10 of 10

TEACHING METHODS Instruction Demonstration Do with me

TEACHING AIDS Mats Blocks Supports/cushions Tables

AIM / THEME Consolidate classes so far with integrated programme, including twists & balances

INTENDED LEARNING OUTCOMES (Objectives) Practice supine & sitting & standing twists Continue with movement & breathing Practice sitting & supine balances Practice healing breathing 1:4:2 Include sankalpa (resolve to be/acquire/become) in relaxation (e.g. I am calm, I am acquiring patience, I am becoming healthy)

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	Draw line outside body
Relax, put tension outside the line, centre awareness within it		Centre awareness, relax		Feel muscles soft, heavy
Supine normal, & low breathing		Active out breath		Breathe in when ready
Saturation breathing		Energise	Avoid hyperventilation	Slow & deep

LIMBERS (20m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Tadasana trunk & arms up & down arm raises to horizontal, vertical & backwards with breathing add forward bend with bent knees repeat from prayer position	1410	Dynamic warm up		Do knead/palm first if want
Horizontal arm & trunk twists		Twisting limber		Use the breath
Legs apart knees bending to sides raise alternate arms & take down towards opposite leg/foot		Dynamic limber	Do at own speed	Use the breath
Stand hands clasped behind head Inhale, twist upper body & head to side, head & eyes last exhale & return to centre		Gradual twist		Repeat 3 times to each side, twisting further each time

ASANAS (35m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana	1430	Get breath back		Rest till recovered
Semi supine crocodile twists Arms at 45, 90, 120°		Show effect of arm position on spinal twist		Keep legs together, shoulders down
Side lying leg raises on flat arm Raise both legs & top arm raise top leg, point toe down take leg to right angle roll onto back, shoulders down		Supine balance Strong twist as preparation for closed twists		Allow time for gravity
Easy leg limbers & cradles pull toes, massage lower legs cradle legs, circle ankles, knees		Prepare lower legs Lubricate hips
Easy eye & neck exercises look 4 ways, circle, look near/far head to 6 points then circle		Exercise eye muscles Twist cervical vertebrae
Ardha matsyendrasana spinal twist from dandasana bend right knee, foot flat on floor outside left knee raise arms sideways to horizontal, turn upper body to right left arm over outside right knee & shin grasp inside of right foot right hand behind seat		Seated spinal twist Massages abdomen	Or do Maricyasana with foot of bent leg on inside of straight leg
Sit with arms round bent knees boat Balance, raise arms palms parallel		Sitting balance	Or do from dandasana
Tadasana to Indian Fig tree Inhale raise left arm to vertical Inhale raise right arm sideways to horizontal Inhale take weight on left foot raise right backwards a few inches Circle awareness & breath from left arm right arm right foot	1445	Standing balance that all can try		Use wall if needed
Ardha Chandrasana Half Moon raise arms, shift weight to front leg tilt body & drop front hand to floor other arm along body		Harder standing balance	If balance poor, repeat Indian fig tree instead Easier if gaze forwards	Stand as for triangle Keep trunk & raised leg parallel to floor
Stand legs apart rudder, hand to floor fold to flat, then hands down		Standing twist		Also do with arms up
Two foot support & supported bridge		Counter postures		Exhale to 2-foot Inhale to bridge
Supine knees over chest rotate knees, rock pelvis, squeeze		Counter postures to relax

BREATHING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine – full HAA breath	1505		With supports if want
Healing Breath 1:4:2		Remove toxins		Do at own speed

RELAXATION (15m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana	1515	Relax	Use supports if needed
Yoga nidra with sankalpa Think of sankalpa at start, & repeat mentally 3 times after visualisation imagine flying then land again dissolve the line round the body return		Experience relaxation Mentally visit body Attend to breath, especially out breath Imagine flying - lightness	Visit right arm, side of body & leg, then left Right & left shoulder blades, buttocks Areas of spine, forehead Right & left eyes, ears, cheeks, nose, lips, chin, throat, collar bones, breasts, navel, abdomen Sides of body, back & front, whole body