NAME Ythan Yoga - Janet Ollason	DATE 13 February 2006	DAY/TIME Monday 1400	TERM Winter
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 4 of 10

TEACHING METHODS Instruction Demonstration Do with me

TEACHING AIDS Mats Blocks Supports/cushions

AIM / THEME Hatha Yoga Pradipika: yoga aims to balance energies; control body, breath, prana, thought to attain samadhi 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 HYP, 17th century; asanas (seated); control breath, prana, thought; find Samadhi in which seer & seen become one Practice some of the key seated asanas e.g. adept, thunderbolt, cobbler and refer to lotus all give steady seat Continue practicing standing/kneeling sequence that is feature of this term Practice alternate nostril breathing as example of balancing dualities (left/right, in/out, up/down, prana/apana), & refer to others

METHODS OF ASSESSMENT Observation

METHODS OF EVALUATION Feedback during and after class

NOTES / COMMENTS

CENTERING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana centre on self	1400	Position for relaxation & use between postures	Modify for postural probs	Centre awareness, be still
Normal, then saturation breathing		Observe breath In/out	Avoid hyperventilation	Inflate/collapse Up/down

LIMBERS (20m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine   Knees over chest, rock, roll   Ground backs arms at 45 to sides,    ground one foot, knee over chest,    straighten above floor, raise, bend  Circle arms along floor, up, back		Loosen spine Loosen the legs & work abs Loosen the arms	Flatten lower back Make arms comfortable Tighten abs Back prob: do single leg	Soften & ease back Ground shoulder girdle Raise/lower straight leg, then circle (one/both) Circle one way & other
Stick Same side arm & leg Opposite side arm & leg Both arms & legs		Limber		Contract & stretch, hold Relax elsewhere
Side lying on forearm - lateral stretch Lower knee bent, upper knee soft Straighten upper leg, hold, scissor Raise upper arm to vertical, then overhead & look up		Stretch sides Prep for gate & extended lateral angle	Neck: Look forwards	Foot to knee, palm to floor, body faces front Straighten leg, stretch Straighten arm, stretch

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Adept Sitting leg limbers Cross legs, one heel on other Arms stretched up, reverse clasp Lean forwards then Upright twist	1430	Prep for hips & knees Classic HYP posture Upright spine Gentle twist	Block Else Easy posture Wrists: normal clasp	Forward/back, cradle Heels to perineum Stretch up & hold Twist from base upward
Thunderbolt shoulder/s with breath In/Out Up/down In/Out Back/forwards In/Out Circle		Classic HYP posture Prep shoulders for gate	Block	Co-ordinate movement & breath Concentrate
Gate - namaste In/out Arms to shoulder ht, relax In/out Lift, tilt to straight leg In/out Lift, tilt to bent leg hand to floor, other arm to vertical, then to overhead, look up		Lateral stretch Prep for extended lateral stretch	Pad knee Hand to block Shoulders: Other arm behind waist Neck: Look forward	Arms in straight line Hold & breathe Two stages  Hold & breathe
Squat, Balance & Stand Feet hip width, onto toes Palms to floor, then thighs, up		Graceful transition	Else stand as like
Tadasana Samasthiti Forward tilt: Feet flat & lean		Centre of gravity Muscles move CoG		Experience effortless Note postural tone
Wide angle limber Extend Lat Angle Stand legs wide feet parallel Raise arms overhead Hold elbows Lower with flat back, hands down Walk hands side to side Bend knees Straighten up		Hip opener Shoulder opener Hamstring stretch Prep Ext Lat Angle	Careful of lower back Hands to block or wall bars	Position feet, face front, tail down Hold & breathe
Extended Lateral Angle Stand Feet 90 & 30 In Arms up Out Bend front knee In Elbow to knee Out Relax In Arm vertical then overhead Out Look up		Strong lateral stretch	Knee not beyond foot Arm behind waist Neck: Look forward	Position feet, face front, tail down Hold & breathe Hold & breathe
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 – cobbler   Soles together, knees down		Graceful transition Classical HYP posture		Onto toes, bend knees, hands then seat down
Curl down to lie		Graceful transition		Bend up knees & curl
Dynamic crocodile twist Feet shin length apart Arms 45 from sides, grounded In Raise knees Out Lower & twist		Gentle dynamic twist to relax spine		Allow space for knees
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 or Classical seated posture Vishnu mudra In left Out right In right Out left	1510	Slow down, relax Prana up Apana down	Or semi supine / chair	Normal breathing Alternate nostril breath to balance energies

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana– relax from toes to head Become Seer, see Seen Seer & Seen become one Path to Raja yoga & Samadhi	1520	Experience relaxation	Use supports if needed	Use the breath Unite dualities Attain realization of self