NAME  Janet Ollason Yoga - Origin & Background	DATE 3 March 2006	DAY/TIME Friday 0945-1115	TERM 2 of 3 - Spring Term
VENUE  The Gym Rosemount Community Centre, Aberdeen	LEVEL Mixed Ability 12 students registered	LESSON (x of y) 6 of 8	Handout: The chakras

TEACHING METHODS Instruction Practice Demonstration Consolidate Do with me Refine & extend

TEACHING AIDS  Handouts Mats, Blocks, Pads Supports/cushions, coverings Wall bars

LESSON THEME To introduce the Chakras including brief mention of wheel, nerve centres; nadis, sushumna, ida, pingala; 6 chakras along spine plus one at crown; characteristics

AIMS To practice a range of asanas and pranayama including some that illustrate the chakra theme To build on the last class, continuing to link to the term's theme of origins and background of yoga

INTENDED LEARNING OUTCOMES (Objectives) Briefly introduce chakras e.g. meaning, nadis, position along spine, petals/colours, elements, spectral colours, characteristics Practice some asanas and pranayama with links to chakras e.g. tree, sphinx, locust, standing sequence, nadi sodhana Continue practicing standing/kneeling sequence that is feature of this term, adding reference to chakras at each position Extend practice of asanas with new postures, variations and combinations e.g. sphinx/locust, cat vars, W1 & 3, praying mantis

METHODS OF ASSESSMENT Observe students.  Discussion & feedback from students

METHODS OF EVALUATION Accept feedback from Observer after the class

NOTES / COMMENTS

CENTERING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana Relax, centre on self	0945	Position for relaxation & use between postures	Modify for postural probs	Aware of today's needs
Normal, then saturation breathing		Observe breath In/out	Avoid hyperventilation	Focus on breath

LIMBERS (20m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine   Knees over chest, rock, roll   knee over chest, hold thigh  raise foot to ceiling   straighten leg, pull towards face   knee out to side	0955	Massage back Flex hip joint Stretch hamstrings Prep for tree	Flatten lower back	Soften & ease back Continue hold while raise foot up
Supine tree w namaste Heart chakra Sole on inner thigh  Lie as stand Namaste with breath: In up, Out separate, In together, Out down		Anahata Open hip Limber arms & shoulders		Knee out to side Arm movements with breathing

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Side lying crocodile Lie on side in straight line Bend knees, soles of feet in line Arms parallel, shoulder height Raise top arm to vertical, lower towards floor on other side, look along arm Raise both knees vertical, over to other side Raise other arm vertical, raise shoulder, arm over to other side	1015	Body awareness New start position for crocodile Arm moves first then both legs & other arm Pelvic chakra swadhishthana	Frozen shoulder: lower hand to shoulder as twist entered	Stretch in straight line Accurate start position Roll top of body, then lower half
Sphinx Half Locust Sphinx Root Lie prone, then on forearms Forehead on back of hands Contract buttock & raise leg Lie prone, on forearms, push up		Muladhara Relax back, stretch front Prep lower back for Warriors	Careful of lower back	Passive: relax back/legs Keep pelvis level, avoid leaning on other leg
Swan Child Swan		Stretch shoulders, rest		Stretch palms forwards
Cat & variations In Raise head & tail Out Arch back In Raise leg & opp arm Out Lower In Raise leg & same arm, twist to face side Out lower leg & arm		Flex spine Prep for warriors Prep for standing sequence	Pad knees Careful of wrists	Breathe In High-mid-low Out Low-mid-high Keep hips level Open chest & front of body
Squat Rag doll - Tadasana		Graceful transition		Hands down, seat up
Tree with Namaste Heart Foot to inside of ankle/knee/thigh In Raise arms, Out Separate		Anahata Balance, as was done supine	Stand by wall	Choose foot position Be grounded/uplifted
Warrior I, Flying Bird, Warrior III Step back Body faces forwards In Raise parallel arms above head Out Bend front knee W1 Weight to front, lift back leg arms to sides  Fly In Raise arms parallel above head Out Fold body parallel to floor W3	1035	W1 by stepping back Start the balance Harder balance	Strenuous Careful of shoulders Knee above ankle Gaze at something stable Use wall bars	Hip width between feet Palms facing Look up if can Straighten leg Shift weight Hips level Leg parallel
Standing sequence Out Namaste Heart In raise arms straight up Out back bend Throat In return to vertical Out ragdoll palms down Root In step back Out kneel, flatten top of foot to floor Solar plexus In lunge back, Out return Solar In raise arm sideways & up, open /closed twist upper body, look up Reverse sequence back to start		Sequence that is in every class this term Add reference to Chakra at each Out breath Anahata, Vishuddha, Muladhara, Manipura (Mantra will be added in 8th class)	Careful of neck, wrists, back Head up if prefer Pad knee or omit kneel Look to side if prefer	Do what is right for you Use breath, own speed Let it flow  Be balanced Focus on chakras
Praying Mantis Squat feet flat pointing sideways Palms joined Elbows inside knees In Bend arms Push out knees Straighten back Look up Out straighten arms Push in elbows Curve back Look down		New squat posture Open hips Flex/straighten spine	Adjust feet so that soles flat on floor Careful of knees	Use elbows to push out knees Use knees to push in elbows
Dandasana Stretch up arms Fold forwards		Classical HYP posture	Block	Upright back Fold at hip
Curl down to lie		Graceful transition		Bend up knees & curl
Dynamic Crocodile feet hip width		Gentle spinal twist		Use breath
Semi supine knees over chest Squeeze  Rock		Ease lower back		Relax & massage back

BREATHING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Easy: nadi sodhanaw hold Eyebrow	1055	1:1:2 -1:2:2 1:1:2 Ajna	Or semi supine / chair	Focus on breath & Ajna

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana use chakra colours	1105	Visualisation Relaxation	Use supports if needed	Red orange yellow green blue violet white