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| Session number | Section title | Duration | Key components | Lesson plan outline (i.e., how many minutes of what component?) |
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| Group A: Low-dose yoga intervention |
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| 1 | Introduction to yoga | 15 min | What is yoga? How and why practice yoga? Discuss resources and how to access community-based or affordable yoga | What is Yoga? Connection of mind and body, with others and your environment; awareness.
Why? To create ease, balance, and awareness; calm the mind; tool to manage symptoms and feelings; stress management.
No one way to practice yoga; many styles and variations. The right way is your way. Listen to your body, always, over and above any teacher.
When taking class feel free to always rest when you need it or modify postures. You are the only one who knows how your body feels. If it does not feel right, it is not right.
You can always talk to the teacher before class and let them know how you are feeling. Give them as little/much info as you want. This will help them to help you.
Resource list to access other yoga |
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| 1 | Yoga training | 30 min | Pranayama techniques; Satsang | 4 minutes: introduction and overview of class direction, check-in with students (either individually or collectively)
4 minutes: breath witness/awareness
12 minutes: pranayama
10 minutes: Satsang, tea, and group discussion
Note: pranayama to be done in Savasana or supported restorative, to be picked by teacher. Teacher can pick pranayama based on the feel of the room and energy level of students. Please pick from the following list.
To use belly breath, sectional breathing, sighing out breathing, brahmari, and sitkari
Not recommended: breath holding (causes dizziness) and nadi shodhana |
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| Group B: Medium-dose yoga intervention |
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| 1 | Introduction to yoga and online membership | 15 min | What is yoga? How and why practice yoga? Introduce membership to http://www.myyogaonline.com and give pamphlet for community-based resources | Similar to Group A, with addition of online yoga orientation
Talk about “myyogaonline” website; instruct to search on the left side of screen for Hatha or restorative yoga classes or specific classes for anxiety, breathing, detoxification, gentle, relaxation, or therapeutics.
Emphasise that the student only does what they feel comfortable with. One of the offerings of yoga is learning to listen to your own body and then having the respect to listen to it. If it feels good, great. If it feels bad, adjust/modify or stop. |
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| 1 | Yoga training | 30 min | Pranayama techniques | Same as low-dose (see above) |
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| 1 | Yoga training | 30 min | Asana practice and safety training | All very gentle asana
10 minutes: restorative yoga asana, floor-based
15 minutes: active yoga asana, upright and on feet (muscle retention and very easy balancing)
10 minutes: restorative yoga asana, floor-based
10 minutes: guided meditation, dhyana |
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| 2 | Yoga workshop | 120 min | Pranayama, asana, and dhyana techniques | 10 minutes: welcome, check-in
10 minutes: witness/awareness and pranayama
20 minutes: restorative yoga asana, floor-based
15 minutes: active yoga asana, upright and on feet
20 minutes: restorative yoga asana, floor-based
10 minutes: guided meditation, dhyana
10 minutes: Satsang, tea, and group discussion
25 minutes to be used at teachers discretion based on class |
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| Group C: High-dose yoga intervention |
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| 1 | Introduction to yoga and online membership | 15 min | What is yoga? How and why practice yoga? Introduce membership to http://www.myyogaonline.com and give pamphlet for community-based resources | Same as medium-dose (see above) |
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| 1 | Yoga training | 30 min | Pranayama techniques; Satsang | Same as low- and medium-dose (see above) |
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| 1 | Yoga training | 30 min | Asana practice and safety training | Same as medium-dose (see above) |
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| 2 to 12 | Yoga training | 60 min | Pranayama, asana, and dhyana techniques; Satsang | 3 minutes: welcome, check-in
2 minutes: seated pranayama exercise
10 minutes: restorative yoga asana, floor-based
15 minutes: active yoga asana, upright, and on feet
10 minutes: restorative yoga asana, floor-based
10 minutes: guided meditation, dhyana
10 minutes: Satsang, tea, and group discussion |
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