YOGA I both for credit & continuing ed

Instructor Name: Helen [Dee] McCandless

Email: hmccandl@austincc.edu

Cell Phone: 512 775 8866

COURSE DESCRIPTION:  

The physical goal of the course is also one of the main goals for many kinds of yoga: to persistently reach for the best blending of both comfort and effort when practicing.  One is not expected to perfectly match the look or posture of the instructor, other students, or any other images and impressions of a yoga pose.   Most beginners usually need some modifications for at least a few, if not many of the poses. This could take a week, a whole semester or much longer.  With such a wide variety of modifications, some of these variations might not even look like the intended pose that is typically shown or pictured. 

The two most important elements of practice are [1] breathing comfortably and [2] backing off when experiencing painful actions before they can do harm.  Not surprisingly, potential harm is often accompanied by awkward breathing, though not always. Non-harming oneself [and others] is called 'ahimsa' in Sanskrit, this being an ethical principle in yoga. Notice that these two basic actions are subjective [experiencing levels of comfort and pain] and cannot be judged by anyone else including the teacher.

The course begins with easier poses and easier versions of harder poses.  Then more challenging poses and versions are added throughout the semester.  Advancing in stages toward more intense versions provides more options and opportunities to back off to milder versions whenever appropriate and always useful no matter how adept. Some days a person will want a milder and more peaceful approach, some days one may want more work and some challenge.  The only right way to practice is attending to your personal needs as the practitioner.  'Observing the self' is another main component of yoga and is called 'svadyaya' in Sanskrit.  Being truthful to ourselves is yet another component which is called 'satya'.  

When doing familiar, well practiced poses, the goal is to look for new approaches to the pose that could provide new sensations, more awareness, improved alignment, to develop more patience and reap yet more benefits not previously experienced. Physical improvements include degrees of flexibility, strength and endurance. Yoga also addresses both mental and emotional aspects that either influence one's practice or can be influenced by one's practice, a two-way connection.  Because yoga began thousands of years ago as a spiritual practice, it is always an element that can be added internally, ie. silently, during group practice. When practicing alone one can certainly include any kind of sound track that promotes health and well-being and might be of a particularly religious nature. 

This course includes some information involving yoga precepts and the ethics that have come from the ancient texts.   These texts concern ways of thinking and watching one's attitudes toward oneself, interacting with others and paying attention to one's internal dialogue.  Quite a lot of psychiatry today may have roots in and is certainly similar to the ancient yoga texts, called the Yoga Sutras.

FIRST

Please submit the KINESIOLOGY HEALTH INFORMATION FORM on paper during the first class you attend. 

ALL STUDENTS DO THIS- both for credit or continuing ed, Submitting the form shows intent to complete the course. 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 = 36 credit hours - students are expected to come to most if not all of the 24 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. The 5th absence will lower the B to a C. The 7th absence lowered to a D, the 9th to an F. 

Missed classes can be made up in a variety of ways listed further below.

10% = Doing the Final Project or the equivalent: which could be Blackboard assessments to be determined with instructor, or taking classes on Fridays 9:30 to 11:30 in the RVS gym with instructor to earn at least 4 credit hours [2 meetings].

GRADES

FOR CREDIT STUDENTS:

A = 90 - 100 = at least 36 credit hours

B = 80 - 89 = at least of 32 credit hours

C = 70 - 79 = at least 28 credit hours

D = 60 - 69 = at least 24 credit hours

F  = 59 or less = 20 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:

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 RVS GYM

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 in Blackboard the RESTORATIVE ASSESSMENT

Thia can be retaken until you make 90 or above.  

or

COMPLETE 2 per absence, up to 10 poses [5 absences].  Some colorings of one pose involve two pages in 'The Yoga Anatomy Coloring Book' by Kelly Solloway.

The instructor will assist you in choosing particular pose/pages to be worked.   

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

MATERIALS FOR PRACTICE at RVS GYM

IN-PERSON REQUIREMENTS

1] YOGA MAT - A 'sticky' mat is for traction and mild padding providing cleanliness, 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, usually in stretchy fabric that allows ease of movement in all directions.

3] FEET ARE BARE, please no shoes or socks.  Bare feet are very important, socks have a limiting impact and also need to be seen by the instructor.  If feet are sensitive there are special sticky socks , preferably wiith separate toes, that one can acquire.

4] OPTIONAL WATER BOTTLE

THE ROOM PROVIDES;  blocks, straps, blankets and bolsters and much more than you may have at home.  

AT HOME FOR PERSONAL PRACTICE

TWO BLOCKS: with exact same qualities of hardness and dimension, approximately 4 x 7 x 2.5 inches. Sometimes we use 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 can be 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 can break and large metal buckles are clunky, so not great.  Straps [that don't stretch!] are used for stabilization, allowing regions to gently stretch.  Two cloth or leather belts buckled together can substitute, but are harder to work with. Sometimes face or hand towels can be strap substitutes and these can also be used for neck or lower back rolls.  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 - deadline Monday, 4 / 27 / 26 at 5 pm

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.  After the withdrawal deadline no student, professor, nor any 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.  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.  This book can be used to make up some absences.  Ask the instructor for details, like which poses to color depending upon your interest and the poses you need to work on.

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

BIO-MECHANICAL MOVEMENTS to develop more awareness of one's anatomy while in poses.

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.