YOGA I

Instructor Name: Helen [Dee] McCandless

Email: hmccandl@austincc.edu

Cell Phone: 512 775 8866

COURSE DESCRIPTION:  

We do traditional postures [asanas], with attention upon what feels like the right level of effort, Ie, safe and yet interesting, too.  This kind of effort, involves being both both physically and mentally sensitive.  One is not expected to match the look or posture of others in images or videos or zoomed classes.  as others could be more or less capable than oneself.   The goal is to be observant of whether or not one is breathing comfortably and not pushing so hard as to cause pain or harm.  In working on or maintaining a familiar pose the goal is looking for new sensations that increase one's awareness of the pose which improves ones alignment and endurance and physical mobilities.  

GRADING

Grades are based upon earning 40 credit hours by completing 12 modules, one per week.  

Each week's work turned on on time is worth 8 % of one's grade.  Late work earns half as much,

Percentages [same as points earned] for various activities:

8 %  - Week 1 submit Restorative Test. Any later than week 1 will earn 4 points rather than 8.

66 % - 11 Weekly Submissions, 6 points per week, starting in Week 2: Documentation of each week's sequence, due by the end of each week.  Late work earns half = 3 points. More details below.

22 % - 11 Weekly Pose Colorings in the Yoga Anatomy Coloring Book starting in Wk 2. = 2 pts per coloring.

4 %  - 3 tests in Blackboard plus the KINE Exit Test.

+ ? % - Extra credit points may be earned joining zoom meetings on Tuesdays 7- 8 pm. and /or do the Final Project - discuss with instructor, then create a personally useful poses sequence in photo essay style.

The student is expected to practice every week, for 12 weeks, in order to get the benefits that only come with the repetitive nature of yoga ‘practice’.  In Blackboard, use the link ‘Overview of Assignments’’ to see an outline of the projects to be submitted each week, to see points earned and how many points get lowered when work is turned in late.   There is anatomical work to be done by coloring parts of the body pictured in yoga poses.  You will need to have this book: 

‘The Yoga Anatomy Coloring Book’ by Kelly Solloway; ISBN: 978-1-64021-021-9.

Each weekly activity involves:

1] Viewing and then performing a sequence of yoga poses.

2] Documentation with at least 6 photos of self in at least 6 different poses, each with labels and comments for each pose in the sequence..

3] Completing Blackboard readings and/or assignments 

4] Coloring images in 'The Yoga Anatomy Coloring Book' by Kelly

                     identifying number for this book is:  ISBN: 978 - 1 - 64021 - 021 - 9 

5] Weekly Extra Credit Synchronous Class - can earn 2 or more points depending upon level of participation. This class will meet on Tuesdays from 7 - 8 pm.  There will be available office hours for private meetings 10 - 15 minutes before and after as well.

FOR CREDIT STUDENTS:

A = make 90 points or above

B = make 80 - 89 points

C = make 70 - 79 points

D = make 60 - 69 points

F = make less than 60

Points can also be earned by zooming a private class with the instructor, followed up with written observations of what occurred and what was experienced. And more points by making a photo essay of oneself in the poses covered in the session.

FOR CONTINUING ED STUDENTS:

Continuing ed students will find their Blackboard materials under the for credit course listing: Yoga I, KINE 1146-002, syn # 26620

PASSING = earn at least 60 points = 60%

Units can also be earned by zooming a private class with the instructor, followed up with written notes and observations of what occurred and what was experienced.

DURING THE FIRST WEEK PLEASE SUBMIT

THE KINESIOLOGY HEALTH INFORMATION FORM 

available at the start of the semester.

This form is linked in BLACKBOARD using the designation KINE 1146-005, syn # 26991 in the 'for credit' course designation.  [As well as for cont. ed students]

ALL STUDENTS - whether for credit or continuing ed, need to submit the KINESIOLOGY INFORMATION FORM  - Submitting 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.

Materials required for this course -

Computer with a camera and internet access.

Required Book for submitting colorings : 'The Yoga Anatomy Coloring Book' by Kelly Solloway.

                                identifying number for this book is:  ISBN: 978 - 1 - 64021 - 021 - 9  

Colored pencils or pens, at least 5 different colors.

A place to work without distraction [from pets and other humans] and preferably a background that contrasts with you and your clothing when documenting occurs.

Comfortable, stretchy, and fairly close fitting clothing.

Barefoot is preferable! Your feet are important, do not limit their movement in socks.  Shoes are okay if you prefer to practice outside...but barefoot is best!

RECOMMENDED but not required :

A sticky mat is very helpful, otherwise a firm carpet or hard floor.  Please no soft, slippery blankets or towels underneath or underfoot!

 2 Yoga Blocks or matching substitutes like 2 matching food containers with lids on for stability.  A bench, or step stool with 2 steps is very useful.

Yoga Strap or two leather or woven belts buckled together.  No rubber straps or belts that stretch.

Yoga Bolsters can be substituyed with cushions in a variety of sizes 

Yoga Blankets - usually made of woven cotton, are double bed size and can be folded into a variety of shapes and thicknesses according to need.  Towels of varying sizes may substitute.

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. 

The deadline for student withdrawal is Monday 12/8/25. 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 like 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.

BOOK REQUIRED FOR THE COURSE 

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

.............an excellent book for all levels yoga practice! 

HIGHLY RECOMMENDED READING, BUT NOT REQUIRED

A 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 in Blackboard:

Yoga glossary - primarily showing names of poses in English and Sanskrit and includes some anatomical definitions and discusses yogic philosophy and ethics.

Videos of sequences of poses

Stick figure drawings of some poses and some sequences    

Chart of many poses with heating poses on one side and cooling ones on the other

Aspects of Yoga such as what are heating or cooling poses and other subjects.

Basic yoga poses and sequences

Repeated practice for greater stability, flexibility, strength and internal sensitivity.

Learn some anatomy to help understand postural placement of poses.

Become acquainted with Sanskrit, particularly the names of poses. 

Learning about heating vs cooling poses and why this is important.

Yoga philosophy and ethics

Student Learning Outcomes: Students will be able identify & perform basic asanas.   Students will be encouraged to understand the basics of sequencing, to better choose which poses and in what order, to make personally useful yoga routines.

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 some 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.