NAME Ythan Yoga - Janet Ollason	DATE 20 February 2006	DAY/TIME Monday 1400	TERM Winter
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 5 of 8	Handout: Yoga and Ayurveda

TEACHING METHODS Instruction Demonstration Do with me

TEACHING AIDS Mats Blocks Supports/cushions

AIM / THEME Ayurveda: ayus=life vid=knowledge knowledge of life system practiced in India for>3000 years; holistic To practice a range of asanas and pranayama to balance the doshas: constitutional types or humours - vata, pitta, kapha To build on the last class, continuing to link to the theme of origins and background of yoga

INTENDED LEARNING OUTCOMES (Objectives) Introduce Ayurveda & elements: Vata (air, ether); pitta (fire, water); kapha (earth, water); mixture gives 7 constitutional types Practice some asanas to balance the doshas e.g. chair & breath, standing sequence, bridge & variations, dog Continue practicing standing/kneeling sequence that is feature of this term Practice alternate nostril breathing to balance doshas, using increasing/decreasing ratio of 1:0:1:0

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, own doshas	1400	Position for relaxation & use between postures	Modify for postural probs	Be aware of imbalances
Normal, then saturation breathing		Observe breath In/out	Avoid hyperventilation	Mental alternate nostril breath: nadi sodhana

LIMBERS (20m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine Knees over chest, rock, roll, ground 3-part breath Hands on abdomen In Arms in W, Out Hands to abd plus pelvic tilts		Massage back Breathing & limber spine	Flatten lower back Make arms comfortable	Soften & ease back Slow full breath Add arm & pelvic movements
Dynamic Bridge Ground feet, then soles/heels Pelvic tilts Two foot support Supported bridge Unsupported bridge		Spread rocking to feet Gradually spread rocking to whole of spine		Use breath, soles/heels Use arms grounded then lifted
Curl up to sit		Work abdominals		Look at feet, curl up
Sit wide angle, Stir pot		Open hips		Fists, large circles
Squat Hands to floor Seat up Stand		Stretch hamstrings		Seat up Slowly uncurl

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Tadasana Arms forwards palms facing Twist, palm slides on inner arm	1430	Balance, compose Spinal twist		Twist from base up In Centre Out twist
Chair In Raise arms up palms facing Out bend knees with feet flat Combine, stay upright		Loosen shoulder Stretch calf muscles	Block under heels Beware cramp	Use breath to calm, energise or breathe according to need
Standing sequence Namaste In raise arms Out back bend In vertical Out ragdoll palms down In step back, Out kneel flatten foot In lunge back, Out return In raise arm, Out lower, x 2 Reverse sequence back to start		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
Thunderbolt flying swan Basic posture In/Out Arms out to sides Up/Down			Block on ankles	Upright back Close eyes   Fly slowly
Dog from Cat All fours table top position Curl toes under Raise knees an inch, move back Thighs & abdomen in contact Raise seat, pull back abdominals In/out Onto toes up/down Back of shoulders flat, head in line	1450	Dog in detail	Else use wall bars or window sill	Position hands, knees Bring thighs & abs into contact & keep as long as possible before raising seat Work in the posture
Swan Palms to floor, stretch forwards		Stretch shoulders		Ease hands forwards
Thunderbolt neck/shoulder rotates
Dandasana simple twist Stretch up arms Fold forwards Simple twist from base up		Classical HYP posture Gentle twist, ease spine	Block	Upright back Fold  Thigh bone back Hands in front, twist
Curl down to lie		Graceful transition		Bend up knees & curl
Bridge with Leg Raise Support back/seat on arms/hands Raise one leg vertical Let heel rise Push on sole		Extension of bridge done at beginning Prep for wheel	Careful of wrists, back Stay within own limits	Feel extra lift levitation
Dynamic Crocodile feet hip width		Gentle spinal twist		Use breath
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 1:0:1:0 count 4,6,8,6,4	1510	Slow down, relax Increase/decrease count	Or semi supine / chair	Normal breathing Alternate nostril breath to balance doshas

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana relax from toes to head Heavy then Light Lie on cushion on earth, water, air, space (ether), heat (fire), or mixture = own doshas	1520	Experience relaxation	Use supports if needed	Use the breath Feel supported Balance the doshas to own combination