YOGA I for credit and cont. ed

Instructor Name: Helen [Dee] McCandless

Email: hmccandl@austincc.edu

Cell Phone: 512 775 8866

COURSE DESCRIPTION:  

The goal of teh course is to find  best blend of comfort and effort for each practitioner.  One is not expected to match the look or posture of others in the class, who could be more or less experienced than oneself.  Two very important parts of practice are breathing comfortably throughout  and avoiding painful actions [which is clued by awkward breathing].  Poses are introduced startig with the easier versions during each class and building on this approach throughout the semester.  Advancing in stages toward more intense versions means one knows how to return to milder versions whenever appropriate. When working on familiar poses the goal is to find new sensations and/or improved alignment and thus  greater endurance in order to reap more benefits, which could include physical ones like greater flexibility, strength and endurance, but mightalso improve mental and emotional wellbeing. 

FIRST-

Please submit the KINESIOLOGY HEALTH INFORMATION FORM 

please highlight the address below and then, when given options, click 'open link' to get there.

https://docs.google.com/forms/d/e/1FAIpQLSe3MuchxG3xrVg4w8V3TM6rwskkVvK3tUq5zd4R9uLiFPQLGw/viewform 

The above link is also in Blackboard Yoga I, syn # 97569 [also for cont ed with syn #98680]

ALL STUDENTS DO THIS- both for credit or continuing ed, Submitting the form shows intent to complete the course and earns 1 hr of course credit [though it only takes a few minutes.] Those who do not submit this form in a timely manner, within the first twelve days of the semester, may be withdrawn from the course, unless the student has contacted the instructor within the first 12 days.

GRADING 

90 % Attendance + participation = 38 credit hours - students are expected to come to most if not all of the 23 classes. One is expected to be on time, and stay for the duration throughout the semester.

Missing 2 classes during the semester does not lower the letter grade. The third absence will lower an A to a B = 89 or 37 credit hours.  Each absence after this lowers the grade 3.3 pts.  Missed classes can be made up in a variety of ways listed below

10% = Final Project or the equivalent = 3 credit hours.

GRADES

FOR CREDIT STUDENTS:

A = 90 - 100 = at least 38 credit hours

B = 80 - 89 = at least of 35 credit hours

C = 70 - 79 = at least 32 credit hours

D = 60 - 69 = at least 29 credit hours

F  = 59 or less = 28 or less credit hours

FOR CONTINUING ED STUDENTS:

PASSING is given if the student has attended at least half or more of the 23 meetings 

OPTIONS for Making Up an Absence:

COMPLETE ONE BLACKBOARD assignment, [four possible] making at least a 90.  May be taken multiple times until 90 or above is achieved.

or

EMAIL PHOTO ESSAY OF 3 POSES: Starting with those in the Sun Salute - Theses are 'Selfies' of student performing 3 different poses to be shown in profile. To get full credit one must also include the name of each pose in both English and Sanskrit, and include descriptions of one's experience for each of the 3 poses. Lacking any of the above will not earn a full credit or fully make up an absence

or

SCHEDULE + TAKE A PRIVATE ZOOMED CLASS OF 20 min, followed up within 3 days by an EMAIL naming the poses and describing the activities and one's experience during the session.

or

COLOR SPECIFIED PAGES IN 'THE YOGA ANATOMY COLORING BOOK' by Kelly Solloway - The instructor has chosen particular pose/pages to be worked in a specified order.   All details are provided in Blackboard.  PLEASE NOTE the author's instructions are not adequate for full credit.

To acquire this book, you will need: ISBN: 978 - 1 - 64021 - 021 - 9

OPTIONS for Making Up Two Absences at one time:

ATTEND 1 ACC Friday class from 9:30 - 11:30 am, at the Austin Rec. Center rm 1, near RGC.

or

EMAIL 6 PHOTOS of yourself in 6 different poses, making sure you are in profile, well lit + your background contrasts with you. The first set of 6 poses are in the basic Sun Salute. These are Mountain, Upward arms, Standing forward bend, Downward facing dog, Plank, upward facing dog. For 2 full credits one must also include the name of each pose in both English and Sanskrit, and descriptions of one's experience for each of the 6 poses. Lacking any of the above will not earn a full credit, but might make up one absence rather than two.

Discuss with instructor if any of the sun salute poses are inappropriate for you, so that other appropriate poses can be chosen.   And if you are indisposed at the beginning of the semester let the instructor know right away, because there are definitely alternatives besides coming to campus and besides having a typical workout, there are restorative practices that are useful for poor health or injuries.  Please note milder sequences than Sun Salute are found in Blackboard under the heading Diverse Yoga Sequences.  In there find and open the Restorative video and look at that.  There is also a homework option using this video found in Blackboard Homework with the word 'restorative' in the title.  

or

ATTEND a 40 min private zoom session with instructor. The zoom link is in Blackboard.  EMAIL within 3 days of the session, a follow up message naming the poses in English and Sanskrit [1] and describing the activities done [2] and experiences felt during the session [3].

or

COMPLETE any 2 of the 4 optional Blackboard Assignments/Tests

The assignments or tests in Blackboard each earn at least one UNIT if and when you make a 90 or above.   These can be retaken until you make full credit for each one.  Sometimes students earn more than one UNIT per assignment, dependent upon their thorough descriptions, and showing effort and enthusiasm for the subject.

or

COMPLETE 2 of 10 ASSIGNMENTS in 'The Yoga Anatomy Coloring Book' by Kelly Solloway.

The instructor has chosen particular pose/pages to be worked in a specified order.   All details are provided in Blackboard.  PLEASE NOTE the author's instructions are not adequate. 

To acquire this book, you will need: ISBN: 978 - 1 - 64021 - 021 - 9

MATERIALS FOR PRACTICE

IN-PERSON REQUIREMENTS

1] YOGA MAT - A 'sticky' mat is for traction and mild padding providing both safety and comfort.  

Substitute Mat at home - carpeting that wont slide around, like wall to wall or a tough carpet liner approx 2 x 6 feet.  Bare floor is better than towels and blankets that wrinkle and slide, definitely not mat substitutes.

2] COMFORTABLE CLOTHING that is relatively close fitting and usually in stretchy fabric that allows one to move easily in all directions.

3] FEET ARE BARE, please no shoes or socks.  Bare feet are very important and therefore need to be seen by the instructor.  If feet are sensitive there are special sticky socks one can acquire.

4] OPTIONAL WATER BOTTLE

THE ROOM PROVIDES;  blocks, straps, blankets and bolsters.  

AT HOME FOR PERSONAL PRACTICE

This is the same as for the above, but also provide your own:

TWO BLOCKS: with exact same qualities of hardness and dimension, approximately 4 x 7 x 2.5 inches.  Sometimes we need one for each hand so the blocks must have equal proportions.   a second pair of blocks helps when hamstrings are very tight and also when doing restorative poses.   Substitute Blocks: Large books, 2 matching kitchen food containers with lids on, stools, trunks, foot rests, chairs, stairs, counter tops, book shelves, railings, walls.

STRAP or two - At least one yoga strap that is about 1 inch wide, and at least 6 feet long preferably made of cloth or webbing with metal O or D rings.  Plastic or metal buckles are clunky, but okay.  Straps are used for stabilization, to allow body areas to gently stretch.  Two cloth or leather belts buckled together can substitute, but harder to work with. Sometimes face or hand towels are strap substitutes and these can also be used for neck rolls and other areas.  less desirable are stretchy exercise bands because we are stabilizing with the straps in order to stretch the body [not the strap].

BLANKET or two: At least one blanket made either of cotton which is cooler, or wool which is denser and sturdier.  Please no polar fleece because it collapses under pressure.  Blankets are used for varying the thicknesses of padding needed, and for elevation when one doesn't have blocks, or in combination with blocks.  Substitute blankets: Towels of various sizes, large to medium, or and pillows of various sizes and densities.

WITHDRAWAL -

The instructor may opt to, or the school may automatically, withdraw a student for not attending or showing interest in the first few weeks of the semester. The simplest and best action to 'show interest' is to fill out the KINE Health Information Form.  Link is at the top of syllabus and in Blackboard.  The deadline for student withdrawal is Thursday November 21, 2024. After this date no student, professor, nor dean can withdraw a student.

MORE ABOUT YOGA

Yoga helps in many ways -

1] Major health benefits - When it is a safe, comfortable and engaging practice, one will likely develop greater flexibility, strength and endurance, not just in the body but also within the mind.    It is very possible to change one's body composition and build muscle, but in yoga it takes longer to lose weight than it would in an aerobics class.

2] Yoga can slow down of the aging process, 'to lessen or avoid pain in the future' [Yoga Sutras].  All yoga poses are designed to emphasize best posture and alignment so that we become more aware of areas that have been unconsciously overworked or under-worked.  With practice and more awareness we observe our daily habits of posture, breathing, and helpful or unhelpful thoughts when moving around through-out the day, not just in our yoga practice.  Becoming less asymmetrical by actively choosing which hand, arm, foot or leg to lead with, can help us to balance or at least slow down the imbalancing effect that our bodies, when unchecked, unconsciously take on and deepen over a lifetime.

3] Learning to balance stimulating vs calming activities.  Some poses are more heating, enlivening and demanding while others are cooling and quite restful and restorative.  These different kinds of effects can mitigate negative emotions and tendencies and enhance one's moods and perspectives.

4] Improved breathing comes with being both more physically present to as well as more intellectually aware of how we breath.

5] In it's more subtle realms that are harder to evaluate, yoga is said to do many more things for us, like settling the mind, quieting nerves and boosting the immune system which are particularly helped via restorative poses.   Awarenesses and experiences doing yoga helps one to lead a more thoughtful approach to life while living in a more comfortable body.

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 opposites: 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.

HIGHLY RECOMMENDED READING, BUT NOT A REQUIREMENT FOR THE COURSE

All of these books are well worth reading and even acquiring!  

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

.............an excellent book for all levels yoga practice! See details in Blackboard about how to use this book to make up absences.

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 many 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

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 described under Final Project in Blackboard.

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.