NAME Ythan Yoga - Janet Ollason	DATE 6 March 2006	DAY/TIME Monday 1400	TERM Winter
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 7 of 8

TEACHING METHODS Instruction Handouts Demonstration Practice Do with me Refine, add more detail

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

AIM / THEME Meditation: Iyengar (p 174): . . . in meditation the mind is still but razor sharp, silent but vibrant with energy To practice some strong asanas interspersed with opportunities to practice some methods of moving onto a state of meditation To build on the last class, continuing to link to the term's theme of origins and background of yoga

INTENDED LEARNING OUTCOMES (Objectives) Introduce meditation through various means e.g. soft focus of eyes trakata on JOY image, soft focus of mind on Heart chakra Practice some strong asanas (to compensate for time sitting) e.g. abdominal work, stork balance, wide angle dog, rishi twist Continue practicing standing/kneeling sequence that is feature of this term, with optional reference to chakras at Out positions Extend practice of asanas with new postures, variations and combinations e.g. side lying postures, boat, wide angle dog

METHODS OF ASSESSMENT Observation

METHODS OF EVALUATION Feedback during and after class

NOTES / COMMENTS

CENTERING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Sit upright compose, be stable, lie	1400	Start as to mirror end		Start directing inwards
Savasana centre on self		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	1410	Ease lower back tension		Begin to move
Vatnyasana from semi supine In Raise arms overhead Out lower In Straighten leg to ceiling flex foot Out Lower to semi supine In Straighten leg parallel to floor & point toes, Out Return Combine arms & leg movements		Limber arms, shoulders & legs	Lower back flat to floor	Co-ordinate with breath Move smoothly Have pause between movements when body is still & breath changes direction breath leads
Semi supine rest on elbows/forearms Bend knee over chest, straighten, point/flex ankle, lower straight leg in stages towards floor, return		Limber legs, stretch hamstrings, work abdominals	Keep lower back flat to floor >Abdominal problems	Lower & raise in stages but do not touch floor Return to semi supine
Side lying on elbow/forearm Bend upper knee on floor 90 degs Upper hand in front as support Raise straight lower leg, hold Bend upper knee, straighten leg sideways, using hands to help		Strengthen inner thigh Stretch inner thighs		Lie straight & stable

ASANAS (45m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Boat Sit knees bent feet flat, hold thighs Straighten one/both leg(s) to 45 Release hands from thighs	1430	Balance Prep for full boat Abdominals		Keep knees side by side Arms parallel, forwards
Sit wide-angle Link hands, stretch up Fold forwards with flat back Slide hand down opposite leg, other arm behind, twist		Upright spine Flex at hip Twist spine	Block	In Up, Out Hold Keep head up Twist from base upward
Thunderbolt or sit Trakata Soft focus gaze at white dot 1 min Close briefly, repeat 3 times Look at black dot Close		Focus for meditation		Try not to blink, let image be out of focus
Squat Rag doll Tadasana		Graceful transition		Hands down, seat up
Stork Balance on one leg Bend & hold knee in front Raise other arm to vertical Move bent knee to back		Balance	Stand by wall	Be grounded/uplifted
Stand wide angle Fold arms above head Fold forward with flat back Palms down, knees soft, walk side to side bending forward knee Wide angle dog, feet flat parallel Raise one arm vertical, twist Uttanasana walk hands up, stand	1450	Elongate spine Open hips Firm, strong posture Twist	Tail down Careful lower back Block or wall bars	Feet wide & parallel Fold from hips Turn feet diagonal Feet firm, lift insteps Twist from base upward Slowly straighten up
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< In raise arm sideways & up, open /closed twist upper body, look up Reverse sequence back to start		Sequence that will be in every class this term If want, make reference to Chakra at each Out breath position (mantra to be added in a later 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
Squat to Sit & Meditate Focus mind on Heart chakra: air, Anahata, 12 smoky blue petals, green, YAM, in touch/out of touch, relationships, love/compassion,		Experience meditation	Block	Sit with upright spine Soft focus the mind
Curl down to lie		Graceful transition		Bend up knees & curl
Dynamic Pelvic Tilts/Two Foot/Bridge		Ease back		Smoothly, use breath
Semi supine knees over chest Squeeze  Rock		Ease lower back		Relax & massage back

BREATHING (5m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine HAA Low Normal breath	1515	Slow down, relax	Or semi supine / chair	Focus on breathing

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana relax w visualization on green buds bursting, fields, trees,	1520	Experience relaxation	Use supports if needed	Re-iterate Heart Chakra spectral colour green