NAME
Ythan Yoga - Janet Ollason		 DATE
23 January 2006		 DAY/TIME
Monday 1400		 TERM
Winter
VENUE
Kirk Centre, Ellon		 LEVEL
Beginners		 SESSION (x of y)
1 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me
 TEACHING AIDS
Mats
Blocks
Supports/cushions
AIM / THEME Hatha Yoga: opposites balanced/united sun-moon, male-female, active-passive, left-right, up-down, in-out
To introduce Hatha Yoga asanas and pranayama
To instill interest and enthusiasm
INTENDED LEARNING OUTCOMES (Objectives)
  1. Introduce awareness of natural curves of spine, effect of breathing on spine, postures to support spine and “unsticking” spine
  2. Co-ordinate movement and breathing e.g. puppet, crocodile, clock, standing sequence, maricyasana
  3. Start practicing standing/kneeling sequence that will be feature of this term
  4. Experience breathing into 3 parts of chest & deep relaxation in own preferred relaxation posture
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 in=lift/up, out=sink/down
  •   experiment with arms, legs, spine
 1410 Cervical, lumber spaces
Feel contact with floor		 Note effect of breath on natural curves of spine
Semi supine ground feet, arms
  • one knee over chest, clasp thigh
  • In: tense abs, raise head to knee
  • Out: squeeze; In: lower
 Use feet & arms
Flatten lumbar
Lengthen spine
Pelvis lifts & lowers		 Careful of neck
 Changes spinal curves
Chin down, neck long
Hands round back of thigh
Semi-supine - arm at side, palm down
  • Raise forearms only palm to thigh
  • Roll backward/forward, side/side
 Arms stabilize as ease lower back Gentle rocking with control
Puppet string at knee & hand
  • In: raise arm & knee-over-chest
  • Out: lower
 Move same side arm & leg
Relax rest of body		 Smooth movements with breath
Static crocodile feet shin length apart Prep for seated twist Hold for 2 breaths
Semi supine palms on thighs
  • In: tense abdominals
  • Out: raise head & shoulders
 Strengthen abdominals Careful if have had abdominal surgery Slide palms down thighs
Lower slowly on In
Savasana then push up to sit Observe effect of limber Listen to own body
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Dandasana basic, raise linked hands
  • In: raise in front & reverse clasp
  • Out: raise overhead; In stretch up
 1430 Sit upright, lean forwards
Work lower back
Stretch arms, shoulders		 Sit on block
Careful of wrists
Careful of neck/shoulder
Look at hands as raise
Dandasana & clock twist
  • arms in front, to 5, 10, 15 mins
 Flex at hip, upright, twist from base of spine up Push one leg forwards, other back as twist
Wedge on hands or forearms
 Start back bend, open hip Careful of wrists Straight line heel - head
Squat, rag doll, stand
  • squat palms to floor, raise seat
  • trickle fingers up bent legs
 Graceful transition
Prep for standing sequence		 BP eye ear do not hold/ head up Balance on toes, palms to floor, bent knees, come up slowly
Tadasana feet & curves of spine
 1450 Detail standing posture Feet knees thighs spine
Stand loosen feet, legs, spine .
  • Raise lower on toes springy feet
  • Shoulder & hip rotates
  • Bend spine to side, back, front
 Prep: fluid W2 & triangle
Lubricate joints in feet, knees, hips, spine, shoulders		 Adjust if shoulder probs
Careful of neck  Head up
 Lift insteps, ankles, backs of knees, ribs

Arms at sides, up, back
Warrior 2 & Triangle unstick, flow
  • Step forward & feel springs in feet
  • Arms float up, flow into twist
  • Let front knee bend W2
  • Straighten knee, let front arm sink, back lift Triangle
  • Back hand to floor, walk hands to front, heel-toe, ragdoll, straighten
 Feel soft & loose first

Then attain proper warrior 2 & triangle poses		 Knee above ankle
Back arm behind waist
Head forward  Block
BP eye ear do not hold ragdoll  Head up		 Lift insteps, ankles, backs of knees
Open spine, shoulders
Soften knee
Straighten knee, find hip joint, fold
Hold each posture for 3 breaths
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
 First practice of 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
Maricyasana open seated twist
  • Bend one leg foot by other knee
  • Raise arm over bent leg hold knee
  • Raise other arm & twist spine
 Twist spine from base
Shoulders & arms follow
 Block Start with upright spine

Head & eyes twist last
Curl down to lie
 Graceful transition Bend up knees & curl
Dynamic crocodile feet hip width
  • In knees up, Out knees down
 Ease spine Careful of lower back Smooth with breath
Arms & shoulders fixed
Semi supine knees over chest
  • palms on knees Squeeze
  • palms on sides of thighs Rock
 Ease lower back
Similar to beginning		 Relax & massage back
BREATHING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Easy breath awareness in chest
 1510 Low, mid, high chest Or semi supine / chair Cross legs other way
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana
  • mentally relax from toes up to head
 1520 Consolidate posture
Experience relaxation		 Use supports if needed Circle awareness round body