NAME Ythan Yoga - Janet Ollason	DATE 6 February 2006	DAY/TIME Monday 1400	TERM Winter
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 3 of 10

TEACHING METHODS Instruction Demonstration Do with me

TEACHING AIDS Mats Blocks Supports/cushions

AIM / THEME Upanishads: Upa=near Ni=down Shad=seated be seated at the feet of the Guru to receive teaching To practice asanas that open the front of the body making one receptive to teaching To build on the last class, continuing to link to the theme of origins and background of yoga

INTENDED LEARNING OUTCOMES (Objectives) Introduce Upanishads as ancient texts of various ages by various authors dating back over 2000 years.  Give quotations. Practice asanas that open the front of the body e.g. star, sphinx, snake, cobra, standing postures Continue practicing standing/kneeling sequence that is feature of this term Co-ordinate movement & breath, using one to help the other, and experience equal ratio breathing prior to relaxation

METHODS OF ASSESSMENT Observation

METHODS OF EVALUATION Feedback during and after class

NOTES / COMMENTS

CENTERING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana in detail to centre on self	1400	Position for relaxation & use between postures	Modify for postural probs	Centre awareness
Normal, then saturation breathing		Observe breath	Avoid hyperventilation	Slow & deep

LIMBERS (20m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Supine/savasana   In Palms down Legs straight   Out Palms up Feet out Head to side	1410	Breath & posture used to relax & loosen		Alternate between alert & relaxed In/Out breath
Semi supine knee over chest Hold Pull down In flex Out point foot Pull straight leg towards face		Loosen the legs & arms	Flatten lower back to floor
Vatnyasana Both arms up/down In/out One leg straight raise/lower Out/in		Co-ordinate arm leg and breath	Lower back: start from semi supine	Open-In & Close-Out
Roll to side Lie Prone head on hands Raise head only Raise head & hands Raise leg & opposite arm		Work back muscles		Relax first In/Out press down pelvis Stick forehead to hands Contract buttock

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Sphinx Rest on forearms, hang head Look behind at feet Straighten arms Soften buttocks	1430	Passive flex of back Stretch neck Increase flex	Careful of back & neck	Shoulders flat Look carefully back Keep elbows soft
Snake link hands behind In/Out press down pelvis In raise head & shoulders Out push hands towards feet		Work back muscles Cobra preparation	Careful of back & neck	Ground pelvis Contract back muscles Get extra lift
Cobra unsupported supported by arms/hands		Strengthen back	Careful of back & neck	Palms below shoulders Rise using back muscles Relax buttocks Push up
Child as counter posture		Relax, especially back	BP eye ear Head on fists	Rest
Swan & Swan Twist Stretch palms forwards Walk hands to one side then other		Stretch shoulders Lateral spine twist	Careful of shoulders & neck	Gradually walk hands forwards, then to sides
Squat, Balance & Stand
Tadasana & Swaying Palm Tree Stand, feel grounded & lifted Feet apart diagonal Arms up in V palms facing Rise on toes, Palm of same side  sways towards other arm		Stable posture Swaying posture, one side only moves, relax elsewhere		Weight to one foot Rise onto toes of other Same side palm sways towards other still arm Alternate
Warrior 1, Archer & warrior II Step backward, feel springs in feet In Arms up palms facing Out Bend front knee (look up): W1 In Arms horizontal Make fists Out Draw arm back as open body to side, straighten knee: Archer In Open fists Arms horizontal Out Bend front knee Look along front arm: WII		Prep for sequence	Strenuous for lower back Space between feet Knee not beyond foot Careful of shoulders	Position feet, face front, tail down Hold W1 normal breath Co-ordinate w breath Hold Archer & WII withnormal breath
Standing sequence Namaste In raise arms Out back bend In vertical Out ragdoll palms down In step back, Out kneel flatten foot In raise arm, Out lower, x 2 Reverse sequence back to start	1450	Sequence that will be in every class this term	Careful of neck, wrists Head up if prefer Pad knee or omit kneel	Do what is right for you Use breath, own speed Flow  Balance  Integrate Up/down Back/forward Twist right/left Reverse
Squat & sit		Graceful transition		Onto toes, bend knees, hands then seat down
Seated dynamic twist In Arms in front on knees Out Twist, arms follow		Gentle dynamic twist to relax spine	Block	Sit in comfortable pose Twist slowly & gently
Curl down to lie		Graceful transition		Bend up knees & curl
Apanasana Right, Both, Left Legs In Raise knee over chest Out Squeeze [Raise head] In Release Out Straighten		Dynamic to ease spine	Careful of neck if raise head	Tighten abs before raise head
Semi supine knees over chest palms on knees Squeeze palms on sides of thighs Rock		Ease lower back		Relax & massage back

BREATHING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Easy In=Out Increase/decrease count	1510	Slow down, relax	Or semi supine / chair	Cross legs other way

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
SavasanaDeshabandha relax from toes to head	1520	Experience relaxation	Use supports if needed	Breathe in through feet, Out through head, Feel flow