NAME Ythan Yoga - Janet Ollason	DATE  13 March 2006	DAY/TIME Monday 1400	TERM Winter
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 8 of 8

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

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

AIM / THEME Mantra: Sanskrit, repeated in meditation till loses meaning, brings higher state of consciouness/oneness/samadhi To practice some forms ofmantra & have the associated experience 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 various mantra e.g. SoHam=I am That = at one with the Absolute, OM = A-U-M, mantras associated with chakras Practice a range of asanas interspersed with mantras e.g.bridge, shoulder stand, cobra, locust, swan, cat, half spinal twist Continue practicing standing/kneeling sequence that is feature of this term, with reference to mantras/chakras at Out positions Practice SoHam breath out loud & then silently & extend this into seaside visualization/relaxation with sound of waves

METHODS OF ASSESSMENT Observation

METHODS OF EVALUATION Feedback during and after class

NOTES / COMMENTS

CENTERING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Sit upright centre, breathe Inhaling So Exhaling Ham= Hum	1400	Mantra In So Out Ham		Audible then silent
Savasana Relax, centre on self		Position for relaxation & use between postures	Modify for postural probs	Aware of today's needs
Focus attention on breathing		Observe breath In/out	Avoid hyperventilation	Direct awareness inward

LIMBERS (20m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine Knee(s) over chest Pull knee towards armpit Straighten leg vertically to ceiling Circle soles to ceiling Scissor, cross thighs, bend knees, pull on far leg	1410	Ease lower back tension Open hip Stretch hamstrings Stretch outer hip	Careful if hip joint problems	Begin to limber joints & stretch muscles
Semi supine Pelvic tilts - Out up In down Bridge- unsupported, arms raised		Limber spine, shoulders Prep shoulder stand		Use the breath Soham

ASANAS (45m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Half/full Shoulder stand/Legs up wall Swing bent legs over face, support back, raise legs	1430	Balance on shoulders	Only do if used to it Pad under shoulders BP eye ear=Legs up wall	Choose suitable posture Hold w normal breathing
Cobra  SoHam Lie face down, forehead to floor, hands under shoulders In Raise head, neck, upper body Push on hands only after 3rd raise		Counter for shoulder stand Work neck back muscles	Careful of back	Breathe Out Stick pelvis to floor Raise on In(s) Relax back when push
Half Locust/Grasshopper Forehead on backs of hands Contract buttocks & raise one leg Bend other knee, sole under shin		Work lower back muscles	Careful of back	Upper body grounded Contraction downwards Sole supports raised leg
Swan/Child Stretch shoulders, flex spine		Counter postures		Slowly reach forwards
Thunderbolt simple OM		Feel vibration of sound		Close eyes & ears
Swan/Cat/Cobra - SoHam Out Stretch forwards } take 3 In Up towards Cat     } attempts Out Down towards Cobra		Flowing sequence flexes & stretches spine		Move slowly & smoothly with breath, then return & repeat
Squat stand - Tadasana Feet hip-width, hands on floor Balance, hands on thighs, rise	1450	Graceful transition Samasthiti	Careful of knees	Slowly rise Be aware of centre of G
Standing sequence w Mantras Out Namaste Heart Yam In raise arms straight up Out back bend Throat Ham In return to vertical Out ragdoll palm down Root Lam In step back Out kneel, flatten top of foot to floor Solar plexus Ram In lunge back Out forward Solar P In raise arm sideways & up, open twist upper body, look up Out return Solar Plexus Ram In raise arm, closed twist, look up Reverse sequence back to start		Sequence that will be in every class this term Make reference to Mantras at each Out breath position	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 dandasana Stretch up then forwards		Prep spinal twist	Block	Upright spine
Half spinal twist closed twist Bend knee, foot on outside of leg Arm along out/inside of shin Twist from base, eyes follow hand		Classical twist Threes theme	Block to get upright spine	Choose foot/arm position to be upright Past, present, future
Sit OM A-U-M & breathe o Low       }  hands on abdomen ooo Mid    }  ribcage Hum Upper }  clavicles OM = full breath		Explain symbol & 3s Feel vibs with hands	Any comfortable upright	Three part full yoga breath Feel vibrations
Curl down to lie		Graceful transition		Bend up knees & curl
Semi supine knees over chest Squeeze  Rock Roll		Ease lower back		Relax & massage back

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

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana– relax w visualization on seaside & sound of waves	1520	Experience relaxation	Use supports if needed	Hear own breath, waves