NAME
Ythan Yoga - Janet Ollason		 DATE
30 January 2006		 DAY/TIME
Monday 1400		 TERM
Winter
VENUE
Kirk Centre, Ellon		 LEVEL
Mixed Ability		 SESSION (x of y)
2 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me
 TEACHING AIDS
Mats
Blocks
Supports/cushions
AIM / THEME Brahma, Vishnu, Shiva: gods–creator, preserver, destroyer; life cycles of birth, death, re-incarnation; change
To practice asanas that emulate the circular aspect of life-cycles and demonstrate continuity and flow
To build on the last class, continuing to link to the theme of origins and background of yoga
INTENDED LEARNING OUTCOMES (Objectives)
  1. Introduce Hindu concept of reincarnation, giving modern interpretation (beginning, middle, end) where end means change
  2. Use circles to mirror this concept e.g. rolls; circle feet, hands, neck, shoulders; cycle legs; namaste; symmetrical sequence
  3. Continue practicing standing/kneeling sequence that is feature of this term
  4. Co-ordinate movement & breath, using one to help the other, and experience low 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
Focus on cycles Begin-middle-end
 End = New beginning Avoid the word death What like to change?  Stop? Start? Continue?
Normal, then saturation breathing
 Observe breath Avoid hyperventilation Slow & deep
LIMBERS (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Supine roll from side to side
 1410 Loosen the body & spine Knees bent if wish Use arms to help roll
Semi supine baby
  •   knees softly over chest legs apart
  •   hands to thighs, squeeze leg(s)
  •   Out: hands to knees
  • In: tense abs, straighten legs to ceiling, arms softly out to sides
 Loosen the legs & arms

 Flatten lower back to floor Hands to thighs, squeeze alternate legs

Open & close
Semi-supine - arm at side, palm down
  • Cross thighs, circle foot both ways
  • On elbows, Cycle single legs
 Arms stabilize as limber legs
Side lying head on upper arm
  • Scissor top leg
  • Top foot to floor, raise lower leg
  • Top leg straight in front on floor
 Outer thigh toner
Inner thigh toner
Stretch hamstrings		 Lie in straight line
Forwards & backwards

Ease up with top hand
Side lying head on hand
  • Top foot onto thigh, hold toe/shin, straighten leg to ceiling - hold
 Anantasana leg extends up to infinity, Eternal One, Lord Vishnu Lie in straight line
Balance
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Thunderbolt – neck rolls with breath
 1430 Ease neck & shoulders Head not too far back 4 positions, then circle
Cat & variations
  • In: raise tail & head
  • Out: lower tail & head, arch back
  • In: raise arm to side & up
  • Out: lower underneath & twist
 Flex spine up & down and twist as prep for standing sequence Pad knees, else do in dandasana
Curve at back of neck, not corner
Careful of wrists		 Find table top all-fours
In: Hi, Mid, Low
Out: Low, Mid, High
Stretch from one hand to other in straight line
Squat, balance & stand
 Graceful transition Palms on thighs, rise
Tadasana  lift insteps, ankles, knees .
  • Hand circles & exercises
  • Arm turns, shoulder rolls
  • Namaste In raise arms up  Out separate & lower back to start
 Stand relaxed & focused while exercise
Co-ordinate w breath		 Retain spring softness & balance in posture
Palms together, circle up separate sides down
Nata-raja-sana Lord of the Dance
  • Balance on slightly bent left leg
  • Right leg bent across to left
  • Right arm at right angle over head
  • Left arm curved across to right
  • Both palms down
 Nataraja = Shiva = original founder of yoga

Soft balance		 Upper right arm vertical forearm horizontal
Left arm curved fingers loose
Hold > 10s  Both sides
Warrior 1, parsvottanasana, rag doll
  • Step backward, feel springs in feet
  • In Arms up palms facing
  • Out Bend front knee (look up): W1
  • In Stretch up & straighten knee
  • Out arms down clasp behind back
  • In Expand chest (fold arms)
  • Out Fold forward over thigh: Pars
  • Hands to floor, step forward, ragdoll, walk hands up, straighten
 Prep for sequence

Prep for sequence		 Strenuous for lower back
Space between feet

Knee not beyond foot
Keep knee soft

Look up & fold arms optional
BP eye ear - head up		 Position feet, face front, tail down
Hold W1 normal breath

Co-ordinate w breath

Hold Pars normal breath

Slowly straighten up
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 wide angle arm to other leg
  • In Arms up in V over head
  • Out Arm towards opposite leg
 Gentle dynamic twist Block Stretch up
Face leg & Fold flat back
Curl down to lie
 Graceful transition Bend up knees & curl
Dynamic Pelvic tilt Two foot Bridge
  • Out lower back to floor, In Return
  • Out Push down feet, raise seat, knees forwards
  • In Push down arms, inflate chest
 Dynamic to ease spine

Back bend		 Gradually increase amplitude to full pose, then decrease again
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 Low breathing
 1510 Slow down, relax Or semi supine / chair Cross legs other way
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana- relax from toes to head
 1520 Experience relaxation Use supports if needed Circle awareness to Front Back Side Side