Rio Hondo College

RIO HONDO COLLEGE

YOGA PROGRAM

YOGA I PE 158

Fall 2009

Instructor: Jodi M Senk

Office hours: As posted M-Th

Office phone number (562)463-7430

email:

Grace, beauty, strength, energy, and firmness adorn the body through Yoga. Yoga Sutra, III. 47

Asana must have the dual qualities of alertness and relaxation. Yoga Sutra, II.46

Course Description

Yoga is a physical, mental and spiritual practice that was first documented in written form 3,500 years ago in the Rig Veda, and ancient Sanskirt text. As long as 5,000 years ago there were cave paintings o Padmasana (Lotus pose). Though the physical yoga we practice today is far different from the original style, the philosophy of yoga has not changed. The word yoga means to “unite” or “yoke”. The goal of Hatha Yoga is to integrate the mind, the body and the spirit through the practice of Asanas (physical Postures), Pranayama (Breath Control), Dharana (Concentration) and Dhyana (Meditation).

Hatha Yoga is an “umbrella” term to describe all varieties of physical yoga. Ha literally translates into “sun” and that translates into “moon”. In this course you will primarily be practicing Vinyasa Flow Power Yoga. Vinyasa, which means “collection” or “arrangement,” links poses together to create an active class as challenging as the word power implies. Additionally, you will be learning strict principles of alignment paired with a playful spirit.

Course Goals

The goal of this course is to integrate the mind, body and spirit and to give you the tools to better manage stress, alleviate physical tensions and achieve optimum physical health. The asana practice increases strength, range of motion, and flexibility. The pranayama practice lies at the heart of yoga. It soothes and revitalizes the body and mind. Practicing dharana or concentration steadies the emotions, sharpens the intellect and encourages a caring concern for oneself and others. Through dhyana inner awareness, the ability to be still and a deeper awareness of the self is experienced.

In this introductory course, you will learn the fundamental asanas of Vinyasa Flow Power Yoga including a variety of sun salutations, standing postures, balance postures, inversions, seated postures, twists, backbends, forward bends and restorative poses. Please see attached list of poses with the Sanskrit and English names.

Course Requirements

·  Class attendance and Promptness. You need to be here –practicing Yoga-to learn.

·  If you walk in after roll is called you will be marked tardy. Two tardies equals one absence.

·  Complete the class. If you leave before the class is finished, you will be marked absent.

·  Maintain a yoga journal in which you document your weekly experience in class: your understanding of the physical alignment of the poses, the connection between the breath and the poses and the philosophical aspect of yoga.

·  Turn in a two page summary of your yoga experience at the end of the semester. You should document your growth from the beginning of the semester through the end and your overall comprehension of yoga. This need to be turned in on hardcopy—typed and stapled with your name on the paper.

·  Knowledge of the Asanas and Pranayama techniques as demonstrated in practical exam.

·  Appropriate exercise clothing that you can move freely in.

·  Yoga is practiced barefoot-no exceptions.

·  No gum chewing.

·  All beepers, pagers and cell phones must be turned off and put away when you enter class. Do not keep your cell phone next to you. It is distracting and disrespectful to the practice and others. If your phone is in use at any time during class, it will subject you to the “pizza rule”.

·  Participation in all of the Asanas and the appropriate variations

·  Refrain from eating heavy meals up to 2 hours before class. A piece of fruit or glass of juice is acceptable.

·  Blocks and straps are provided. You must purchase your own mat (Target, Big 5 Sporting Goods ) for sanitary reasons. You will not be allowed to practice without a mat.

·  Please bring a towel(s), blanket and water.

·  Children are not allowed, under any circumstance, in the class

Grading

·  Participation with full attention to asanas, pranayama, dharana and dhyana 50 points

0-1  Absence =A

2 absences =B

3 absences =C

4 absences =D

5 or more absences = F

·  Practical Final Exam of Yoga asanas 25 points

·  Yoga Journal Summary (Due last regular day of class) 25 points

·  90-100 points “A” 80-89 points “B”

·  70-79 points “C” 60-69 points “D”

Attendance Policy

Because this is an active, participatory class, I feel it is essential that you come to every class. However, given the reality of life, I allow one (1) absence for medical purposes or a sick day. More than one absence will begin to lower your participation points significantly, and more than five absences and you will fail the class. I allow you to make up no more than two (2) absences by attending the additional Yoga classes offered. Absences must be made up within two weeks and a signed make-up slipped must be turned in.

Also, coming in late or leaving early will not be allowed as it is disrepsctful to the practice and the students who have made the effort to be here on time.

***Please Note-there are no make-ups for the final yoga exam. If you miss the final exam, you will automatically fail the class.

Final Exam Schedule

T/Th class 11:15-12:35 Thursday Dec. 10 11:15am-1:15pm

Textbook

Recommended: Yoga For the Joy of It. by Minda Goodman Kraines Minda Goodman Kraines (Author)

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& Barbara Rose Sherman,

In Closing

At the end of a Yoga class, it is customary for the teacher to say “Namaste” which is a sign of respect for the practice of Yoga, a sign of respect for the self, and a way of thanking the students for their participation. The students repeat Namaste back. The exact translation of Namaste is: The place in me of love, of light and of peace knows this place in you and in this place where the entire universe resides we are one.

Accomodations

Any student with a disability, who believes that he/she may need accommodations in this class, is encouraged to contact the Disabled Student Program and Services office as soon as possible to ensure that such accommodations are implemented in a timely manner. The office is located in room S205 and the telephone number is (562) 908-3420

***Please note***

If you have any injuries, or become injured during the semester, please inform me of your problem. Many poses can be modified to fit your ability. In some cases, though, a pose may heighten the seriousness of an injury or medical condition. Please make your instructor aware of any limitations you may have and provide any medical documentation to assist the instructor in helping you adjust your program.

RIO HONDO COLLEGE

YOGA PROGRAM

That which we persist in doing becomes easier-not that the nature of the task has changed, but an ability to do it has increased. Ralph Waldo Emerson

Practice and all is coming! K. Pattabhi Jois

ASANAS

Core Standing Postures

Tadasana Mountain Pose

Utkatasana Fierce Pose or Chair Pose

Ardha Utkatasana Half Fierce Pose of Half Chair Pose

Uttanasana Standing Forward Bend

Vrksasana Tree Pose

Utthita Trikonasana Extended Triangle Pose

Parivrtta Trikonasana Revolved Triangle Pose

Parsvottanassana Intense Chest Stretch

Eka Pada Uttanasana One Legged Standing Forward Bend

Virabhadrasana 1 Warrior 1 Pose

VirabhadrasanaII Warrior II Pose

Surya Namaskar-Sun Salutations

Surya Namaskar A, B, C

Urdhva Hastasana Upward Hand Mountain Pose

Eka Pada Raja Kapotasana 2 Crescent Moon Lunge

Chatwari Plank

Chaturanga Dandasana Four Limbed Staff Pose

Adho Mukha Svanasana Downward-Facing Dog

Urdhva Mukha Svanasasna UpwardFacing Dog

Bhujangasana Cobra Pose

Standing Balances

Ardha Chandrasana Half Moon Pose

Parivrtta Ardha Chandrasana Revolved Half Moon Pose

Utthita HAsta Pandugstasana Extended Hand Foot Big Toe Pose

Ardha Baddha Padmottanasana Half Bound Standing Lotus

Urdhva Prasarita Eka Padasana Standing Splits

Garundasana Eagle Pose

Seated Forward Bends & Twists

Sukhasana Seated Staff Pose

Paschimottanasana Intense West Stretch/Seated Forward Bend

Janu Sirsasana 1 Head-to-nee Pose

Parivrtta Janu Sirsasana Revolved Head-to-Knee Pose

Trianga Mukhaikapada Paschimottanasana Three Limbed Forward Bend

Ardha Baddha Padma Paschimottanasana Half-Bound Seated Lotus

Marichyasana A-D Pose Dedicated to the Sage Marichi

Bharadvajasana 1-2 Bharadvaja’s Twist

Ardha Matsyendrasana Half lord of the Fishes Pose

Jathara Parivartanasana Revolved Belly Twist

Seated Hip/Groin/Leg Openers

Sukhasana Easy Pose

Virasana Hero Pose

Padmasana Lotus

Balasana Child’s Pose

Gomukasana Cow Face Pose

Baddha Konasana Bound Angle Pose

Upavistha Konasana Wide-Angle Seated Forward Bend

Supta Konasana Reclined Wide-Angle Pose

Supta Padangustasana Reclined Foot Big Toe Pose

Eka Pada Raja Kapotasana 1 One-Legged King Pigeon Pose

Backbends

Salabassana Locust Pose

Dhanurasana Bow Pose

Ustrasana Camel Pose

Setu Bandhasana Bridge

Eka Pada Setu Bandhasana One-Legged Bridge Pose

Urdhva Dhanurasana Upward Facing Bow or Wheel Pose

Matsyasana Fish Pose

Inversions

Salamba Sarvangasana Supported Shoulderstand

Halasana Olow Pose

Karnapidassana Knee to Ear Pose

Adho Mukha Vrksasana Handstand

Salamba Sirsasana Headstand

Misc

Parghasana 1, 2 Gate Pose

Paripuna Navasana Full Boat Pose

Vasisthassana Side Plank Pose

Purvottanasana Intense East Stretch

Restorative Poses

Supta Virsana Reclined Hero Pose

Supta Baddha Konasana Reclined Bound Angle Pose

Viparita Karani Legs-Up-the Wall Pose

Savasana Corpse pose

Pranayama-Breath Control

Ujjai: Victorious Breath

Deep inhalation through the nose with exhalation through the nose and a slight constricting of the glottis muscle (throat muscle). Utilization of the Mula Bandha Lock, Udianda Bandha Lock and the Jalandhara Bandha Lock.

Simple Yogic Breath

Slow and steady inhalation through the nose, suspension at the top of the breath (holding the breath) and a slow steady exhalation throught the nose.

Anuloma Viloma Alternate Nostril Breath

Six count breath through one nostril, holding of breath for six counts with both nostrils closed and asix count exhalation through the other nostril.