CYTA Summer Festival 2022 Lesson Plan

Here is the lesson plan for Sue and Lisa Hargreaves class conducted as part of the CYTA Summer Festival 2022

Greet the Morning Garden – CYTA Summer Festival July 9th 2022

Teachers: Sue Hargreaves and Lisa Hargreaves

10am -11am

Using outside space if weather is suitable. Lisa is assisting me with the session, to demonstrate any alternative movements that may be necessary.

This Summer Festival is built around the monthly theme on the website- the garden and outside spaces creating a place where you can let go of your cares and take a break from the pressing obligations of life.

If you have a garden it can become your sanctuary, or you may just have an area where you can go and relax.

  1. Starting with standing ( or sitting if preferred) :-

let us try to switch off from the day to day pressures and begin to channel a feeling of calm and clear focus with a short breathing exercise.

  • Let your eyes look downwards and relax your jaw by bringing a slight smile to your face.
  • Focus on your breathing- the flow of the breath into the nostrils and the expansion of your lungs and movement of your diaphragm.
  • Focus not on your breathing but on the senses you experience in your sanctuary.
  • Do you hear birdsong? Dripping water? Leaves moving in the trees?
  • Do you smell flowers or herbs in your sanctuary ?
  • Can you feel the sun, rain or wind on your skin?
  • Enjoy these sensations .
  • Focus your attention back to your breathing and intentionally slowing it and deepening the breath.
  • Breathe in for 5 , hold for 2 , breathe out for 5.
  • Repeat until you feel calmer.
  • As you breathe out , smile and take a moment to appreciate the beauty around you.
  1. Limbers:-

Walking around the area stretching up and onto the toes

  • On your mat – from Tadasana – overhead stretch using ‘suspicious breath’ ( 4 movements inhaling whilst raising arms overhead)
  • Gentle backward/ forward tilt of the body. Neck problems – keep head level.
  • Gentle flank stretch/ tilt for the body.
  • Loose fling- 3 positions waist/ lumbar, shoulders/ thoracic,over head / cervical

Sitting- The Rod (Dandasana) on block, roll under knees

  • work toes> point toes and heels>circle ankles> lift and bend each leg to chest
  • Arms stretched forward flex wrists > circle wrists> open and close fingers
  • bent elbows with fingers to shoulders,circle shoulders
  • arms overhead & behind>twist to each side keeping feet aligned and turn navel to side
  • Seated forward bend ( Paschimottanasana) with both legs together / apart > release hand from foot & return

stretches hamstrings, loosens hip joints, removes fat in abdominal region & tones organs

activates kidneys, liver, pancreas encourages fresh blood flow to spinal nerves & muscles

NOT FOR slipped disc, sciatica, chronic arthritis, sacral problems concentrate on Swadhisthana chakra

instead or use a chair/ 2 blocks and blanket

Lying:-

  • Knees to chest > rotate hips working on lower back & hips
  • Apanasana > foot across thigh> gentle roll of legs from side to side> ‘clam’ with legs
  • pelvic rock with 6 breaths (legs in supine) hold at 6 o’clock contraction
  • Bridge (Kandharasana)

Stretches & massages colon & other abdominal organs. Helps relieve backache and round shoulders.

NOT FOR pregnant students

Kneeling:-

  • Cat pose (Marjariasana) >pose of hare (shashankasana)to increase movement in spine

gives flexibility to neck & shoulders & spine tones female organs/ system. relieves period pains & related problems

OK for up to 3months pregnant

  • Head down Dog stretch (Sumeruasana)> ‘walk’ legs

stretches Achilles tendons, hamstrings & calf muscles, tones sciatic nerve

NOT FOR vertigo, high blood pressure

to squat> balance with hands together at chest> come to standing> loose fling> to stillness

Seated :-

Cat Pose> Pose of Hare> Head Down Dog (hands on chair seat) > seated gain with hands to chest and toes tucked under

  1. Egyptian Sun Salutation ( Jenny Boam version with forward bend)

Demonstrate – guide through X 4. Repeat yourself.

(If time- demonstrate alternative version ( Jenni Adams version with squat)

  1. Tree / one leg prayer pose (Eka Pada pranamasana)

Strengthens leg, ankle & foot muscles. Develops balance & concentration.

If outside, balance may be more difficult. Work in a circle with one arm outstretched onto next person’s shoulder.

  1. Standing (or sitting if Anne is starting her session from sitting)

Alison’s breathing sequence-

raise hands and arms in front to shoulder height as inhaling

palm eyes as exhaling

take hands and arms away (outstretched back to first position) whilst inhaling

lower hands and arms to sides whilst exhaling

Repeat whilst fully focusing on the breath and not on the movement.