YOGA I

PLEASE NOTE IS COMBINED WITH YOGA II

Instructor Name: Helen [Dee] McCandless

Email: hmccandl@austincc.edu

Cell Phone: 512 775 8866

COURSE DESCRIPTION:   This is a practice of traditional postures [asana], giving special attention to the mind-body's right level of effort.  This kind of effort is felt when one is comfortable while generously maintaining curiosity and openness.   As we begin to experience what all this means, yoga shows ways in which to slow down the aging process.  So when it is a safe, comfortable and engaging practice, one may gain greater flexibility, strength and stability not just in the body but also within the mind.   Practicing yoga helps improve breathing [pranayama], boost the immune system, become more mindful in our everyday activities, and develop more respect for and ways to work with emotions, too.

BEFORE PARTICIPATING IN THE LIVE ONLINE CLASSES:

BOTH 'for credit' and 'continuing ed.' STUDENTS ARE REQUIRED TO FILL OUT AND 'SIGN' the KINESIOLOGY  INFORMATION FORM  -

Address for Kinesiology Information form

https://docs.google.com/forms/d/e/1FAIpQLScCYztuxg7QrrxgykU8nbzCtsMd31cSVgUvMISVEpT7fszQwg

OR you can access the KINESIOLOGY INFORMATION FORM link in BLACKBOARD ***

*** BUT FINDING YOUR BLACKBOARD LINK IS ODD!

You will see and use YOGA II syn # 37797, for all Blackboard activity, you will not find your own Yoga I syn. 46410 available.

Because the two levels were combined, and Yoga II was already in the system, your syn number in Blackboard wont be shown. This is also true for 12 wk Yoga I continuing ed students as well.

GRADING

Participation 90% + Final Project 10% 

To make an A in this course, there are a number of options, all based upon completing 32 UNITS.  

A+ = 32 completed UNITS, A = 31 completed UNITS, A- = 30 completed UNITS

B+ = 29 completed UNITS, B = 28 completed UNITS, B- = 27 completed UNITS

C+ = 26 completed UNITS, C = 25 completed UNITS, C- = 24 completed UNITS

D+ = 23 completed UNITS, D = 22 completed UNITS, D- = 21completed UNITS

F = 20 units or less for 'for credit students',   Continuing ed students need to complete at least 12 UNITS.

One UNIT is based upon practicing and studying yoga for 1 hour and 20 minutes, which if done twice a week for 16 weeks, adds up to the 40 hours required to earn the 1 hour credit for this course.

4 MAJOR PATHWAYS TO EARN UNITS:

1] ATTEND ONLINE GROUP CLASSES - EACH MEETING EARNS 1 UNIT

ZOOM LINK FOR ALL CLASSES IS IN BLACKBOARD, YOGA I

Each live online group class lasts for about 1 hour and 20  minutes.  Attendance is taken at each meeting.

If you cannot have the camera on and wish to earn full credit you will have to email the instructor:

        Write, in the order presented, an outline of the sequence of poses, including some notes for each pose.

WEEKLY ONLINE CLASS SCHEDULE STARTING FEBRUARY 15 THROUGH MAY 15

TUESDAYS  6 - 7:20

FRIDAYS 10 - 11:20 AM

SATURDAYS 1- - 11:20 AM

WEEKLY ONLINE CLASS SCHEDULE AFTER SPRING BREAK - STARTING 3/22

TUESDAYS 6 - 7:20 PM

WEDNESDAYS 12 NOON - 12;50

THURSDAYS 6 PM - 7:20 PM

SATURDAYS 10 AM - 11:20

ONLY A HALF UNIT MAY BE GIVEN IF :

A] Camera is turned off,

B] The student is difficult to see from head to toe.

C] Not enough contrast between yourself and what's behind you in the background.

D] Student arrives  late, after class has begun.

E] Student leaves before class is over.

2] CAPTURE A VISUAL RECORD OF YOUR OWN PRACTICE -  

Each time you send [via email] a video or photo essay of 5 or so poses, you will earn one or two units.  You will receive a response with suggestions for improvement.    Each time you document and send a new version of the same group of poses, you will earn one or two more units depending upon many factors: framing, clarity of view, improved actions, possible commentary, and being thorough and practicing safely.   Please start by practicing with the Sun Salute Sequence provided in Blackboard.

3] COMPLETED ASSIGNMENTS/HOMEWORK IN BLACKBOARD -

The assignments and tests in Blackboard each earn at least one UNIT when you make a 90 or above, and can be retaken until you make the grade you want.   Sometimes students earn more than one UNIT per assignment, dependant upon thoroughness, effort and enthusiasm for the subject.

4] COLOR ILLUSTRATIONS IN "THE YOGA ANATOMY COLORING BOOK"

You will need to acquire this book, by Kelly Solloway ISBN: 978 - 1 - 64021 - 021 - 9

Detailed instructions for using the book and earning  up to 13 UNITs are in Blackboard

ALSO THE FINAL PROJECT IS WORTH AT LEAST 3 UNITS. 

This project is optional because you can make up the final 10% of your grade with any 3 other UNITS. 

Again all information, instructions and details about this are in Blackboard.   With the instructor's help, you will be designing a personally useful to you, sequence on poses.  

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MORE ABOUT YOGA

Internal functions: It is best to practice yoga on an empty stomach, waiting 2 hours after a light meal or 4 hours after a heavy meal. Also, limit amount of liquids ingested prior to the class as well. Empty bladder and bowels to help diminish internal abdominal pressure on the organs during the asana practice Women may need to modify their approach during menstrual periods and if pregnant, should consult a physician before proceeding with yoga. After class, whenever possible, please wait 15 minutes before having large amounts of liquid and wait 30 minutes after practice before eating.

Mindset and attitude: From the very beginning, cultivate kind self tolerance, if need be, patiently accept your current physical, mental and emotional state, in the moment, as you are. With compassionate self-determination and positive thoughts about your actions, you will improve and progress in a more smooth, stable and steady manner. Focus on getting the most out of the journey and you will precede in more comfort .

Please 'exercise' caution! Whenever possible be aware of your capacity and notice any strong desires that might cause you to over-extend the limits of your abilities. Learn to distinguish between stretching and straining. 

Some indications of going beyond your limit are: Difficulty or awkward breathing, excessive or shooting pains, hesitancy and doubts are signs of overstepping your bounds. Going too far is easily and often caused by some habitual placement or unconscious actions or some misunderstanding of the pose, what it 'should look like' or what it 'should do'.

Breathing is an essential part of yoga and we will use it in many ways. It as a focusing tool, for gathering information about the state of our bodies, areas of stress etc. It can also be a powerful for increasing our ability to move through the asanas, for making internal connections and exploring the meditative aspects of yoga. And of course breathing awareness is the key to calmness, serenity and relaxation.  Stay aware of the flow of your breath.  Does it feel forced, ragged, or jumpy? Does it feel natural and soothing? Inhaling naturally expands areas of the torso while exhaling deflates areas.  Notice what areas move and when, during inhale and exhale is it the same areas? The same order?  There is no right way to breath but there are many elements to improve this number one aspect of being alive.  Yoga calls breath the 'first food'.  Holding one’s breath is usually a sign of straining and desensitizes many places in the body that all need to be felt.

Alternating exertion with relaxation, breathing in and breathing out, doing one side and then the other, or forward and backward motions are important concepts to embrace, as these opposites help us to achieve a sense of physical symmetry and mental balance.

 For more information, modified participation, and more yoga topics

please go to end of syllabus to the instructor addenda.

HIGHLY RECOMMENDED READING, BUT NOT A REQUIREMENT FOR THE COURSE

Well worth reading!  All very useful to yoga practice.

THE YOGA ANATOMY COLORING BOOK by Kelly Solloway ISBN: 978 - 1 - 64021 - 021 - 9

.............an excellent book for all levels yoga practice! Adequately coloring 2 pages equals ONE UNIT

LIGHT ON YOGA by B. K. S. Iyengar

…..….…much, much information, for those who are making yoga  a life-study

YOGA A GEM FOR WOMEN by Geeta Iyengar

……. again, for those who are going to practice for years to come

YOGA, THE SPIRIT AND PRACTICE OF MOVING INTO STILLNESS by E. Schiffmann

………..…guide to poses & meditation

YOGA BASICS by Mara Carrico

……..….. simplified history of yoga and guide to basic poses

THE HEART OF YOGA by TKV Desikachar

………how to develop a personal practice

YOGA THERAPY by Gary Kraftsow

…….  flow-style yoga and help understanding why and how to modify poses

THE ANATOMY COLORING BOOK by Kapit/Elson

………for beginners visualizing the body and how it works, similar but different from the yoga anatomy book listed at the top.

THE BREATHING BOOK by Donna Farhi

……….explains and explores breathing mechanics

AUTOBIOGRAPHY OF A YOGI by P. Yogananda

...............Grows up in India, travels the globe, and starts one of the first ashrams in the U.S

A FEW WEB SITES TO GET STARTED

yogateacher.com; yogasite.com; yoga.com; yogawiz.com;

bksiyengar.com [useful ‘glossary’ and ‘asanas’]  

yogajournal.com

Some of the Course Materials to be Found on Blackboard:

GLOSSARY - primarily showing names of poses in english and Sanskrit.  

                       Also includes some anatomical definitions.

YOGA IS UNION - suggestions concerning  practice outside of class

EVERY DAY MOMENTS - ways to bring breathing and postural awareness into your every day activities

INVERSIONS – benefits, cautions and contraindications

STICK FIGURE DRAWINGS OF SOME POSES -   Learn Sanskrit names for some poses and as a reference sheet for home practice

YOGA SUTRAS

CHART OF POSES 

BIO-MECHANICAL MOVEMENTS TO DEVELOP MORE AWARENESS OF ONE'S ANATOMY

DISCUSSIONS OF YOGIC THEORIES AND ETHICS

MEDITATION EXERCISES

CHANTS

RELAXATION

POSES PRESENTED EARLY IN SEMESTER:

Mountain / tadasana,,,,Tall mountain / urdhava hastasana,,,,Standing forward bend / uttanasana

Downward facing dog / adho mukha svanasana,,,,Plank / modified chataranga dandasana

Four legged staff / chataranga dandasana,,,,Upward facing dog / urdhva mukha svanasana

Standing wide forward fold / prasarita padottanasana,,,,Intense arms and legs, ‘Star’ / uttita hasta padansana

Fierce, ‘chair’ / Utkatasana,,,,Warrior I / virabhadrasana I,,,,Pyramid / parsvottanasana

Warrior II / virabhadrasana II,,,,Extended side angle / parsvakonasana,,,,Triangle / uttita trikonasana

Tree / vrksasana,,,,Child or downward facing hero / balasana or adho mukha virasana

Staff / dandasana,,,,Seated forward bend, stretching the west / paschimottanasana

Reverse table, half of stretching east / ardha purvottanasana,,,,Crossed legs / sukasana

Seated wide angle / upavistha konasana,,,,Bound angle / Baddha konasana,,,,Seated twist / bharadvajasana

Cow face / gomukhasana,,,,Locust / salabhasana,,,,Bridge / chatush padasana

Supine twist / jathara parivartanasana,,,,Supine with legs up / urdhva prasarita padasana

Seated forward bend / paschimottanasana,,,,Corpse / savasana

POSES PRESENTED BY MID-SEMESTER:

Garland / malasana,,,,Eagle / Garudasana,,,,Cobra / Bhujangasana,,,,Camel / ustrasana

Bow / dhanurasana,,,,Pigeon / ekapada rajakapottanasana,,,,Boat / navasana,,,,Head of knee / janu sirsasana

Revolved head of knee / parivrtta janu sirsasana,,,,Inverted lake / viparita karani

Shoulder stand / Salamba sarvangasana,,,,Half supine seated twist / parivrtta trianga mukhaikapadasana

POSES PRESENTED BY END OF SEMESTER:

Half moon / ardha chandrasana,,,,Warrior III / virabhadrasana III

Standing big toe hold / utthita hasta padangustasana,,,,Revolved triangle / parivrtta trikonasana

Revolved extended angle/ parivrtta parsvakonasana,,,,Side plank / vasistasana,,,,Vishnu’s couch / anantasana

Upward bow, wheel / urdhva dhanurasana, chakrasana,,,,Stretching the east / purvottanasana

Kneeling back bend / paryankasana,,,,Plow / halasana,,,,½ Turtle / ardha kurmasana

Giant step / hanumanasana,,,,Crouching twist / pasasana,,,,Peacock tail / pincha mayurasana

Headstand / sirsasana,,,,Shoulder squeeze / bhujapidasana,,,,Pendant / lolasana,,,,Gate / parighasana

Student Learning Outcomes: Students will be able identify & perform basic asanas.   Students will be encouraged to understand the basics of sequencing in order to create a personally useful yoga routine that can also earn points/UNITS in lieu of a Final.

Departmental Objectives:

1. To learn the forms, fundamentals, skills and benefits of yoga.

2. To learn how to correctly execute required skills and techniques as well as to safely use props in your home 'studio'.

3. To understand how Kinesiology relates to a healthy individual lifestyle.

Course Objective: To gain an understanding and appreciation for the myriad forms of yoga that exist.  To become knowledgeable about the proper practice of yoga, and the benefits it offers. To gain a knowledge and appreciation for the historical background of yoga. To be able to comfortably and properly execute the postures practiced in class, and inspire one's continuing yoga practice for years to come.

WHEN THERE IS A NEED FOR MODIFIED PARTICIPATION:

DUE TO INJURY, PAIN, ILLNESS, and some LIFE CHANGES:

any combination of the following activities are acceptable

1] Modified pose or earlier stage of pose

2] Substitute pose[s]

3 ]Observe: make outline + take notes to present/email to instructor at end of that class

4] Breathing and relaxation in classic restorative poses

5] Seated meditation

ALSO!

If your health is troubling you let the instructor know early, before class is possible.

Concerning pain and the body's unease during class:

It is important to communicate when you are experiencing discomfort or difficulty executing an action. Please do not wait until the end of class. Waiting could make your practice unsafe. Please take responsibility for yourself!

WOMEN need to know that during menstruation, yoga 'says'

it is wise to avoid full inversions + rigorous activities.

It is your choice, but it is recommended that you participate more mildly at this time of the month.