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Effective: Summer 2013
PHED 21FOUNDATIONS OF YOGA1 Unit(s)

Advisory: Advisory: This course is included in the Flexibility & Stability family of activity courses.
Grade Type: Letter Grade, the student may select Pass/No Pass
Not Repeatable.
FHGE: Lifelong Learning Transferable: CSU/UC
3 hours laboratory. (36 hours total per quarter)

Student Learning Outcomes -
  • Demonstrate proper technique and increasing expertise in Yoga postures and sequences.
  • Students will learn: Asana, Pranayama, Safe Yoga Practice, Anatomy of Yoga, Core Strength, Balance and Flexibility, Intro. Vinyasa Flow, Intro. Yin Yoga, Meditation in the area of Yoga offered by PE dept.
Description -
Introduction to the fundamentals of yoga, including foundation principles and practices. Emphasis on the demonstration and practice of correct alignment, balance and connection for yoga poses (asanas), yogic locks, and pranayama (breathing techniques) for overall fitness and stress management.

Course Objectives -
The student will be able to:
  1. identify concepts and aspects of correct alignment, balance and connection
  2. demonstrate foundational lying, seated and standing asanas to open and strengthen the mind and body in preparation for a beginning yoga practice
  3. demonstrate the ability to perform and practice yoga fundamentals independently
  4. relax at conscious will, both mentally and physically
  5. demonstrate the grasp of foundation levels of meditation skills
  6. perform foundation techniques in the art of pranayama (breathing)

Special Facilities and/or Equipment -
Appropriate exercise wear, one beach towel, one yoga mat. Foam blocks, woven straps and elastic bands will be supplied by the instructor.

Course Content (Body of knowledge) -
  1. Foundational aspects of yoga
    1. physical development
    2. mental poise and equanimity
    3. emotional control
    4. philosophy
    5. development of character
    6. thoughtful and compassionate social interaction
    7. purification of body and mind, thought, word and deed
  2. Training in foundational yoga postures
    1. movement routines designed specifically for foundational level
    2. foundational syllabus of poses: inverted, forward bends, twists, shoulder stretches, pelvic openers, strength, inverted spinal, seated, lower back strengtheners, waist bends, and back bending
    3. using props to increase skills
  3. Relaxation skills
    1. physical techniques for tension reduction
    2. mental techniques for stress management and anxiety control
  4. Breathing techniques
    1. lying and seated positions for rhythmic controlled breathing exercises
    2. foundation variations of breathing exercises
  5. Personal private practice
    1. student will be encouraged to develop personal routines that help with individual physical problems, ailments, and limitations
    2. student will be helped through lectures and group discussions to overcome obstacles of personal and individual practice

Methods of Evaluation -
  1. skills and techniques will be assessed by direct instructor observation
  2. committed and regular attendance and participation
  3. oral and written skill tests
    1. independent performance of physical postures
    2. graded on level of preparedness and ability to attend, concentrate, and focus

Representative Text(s) -
Stephens, Mark. "Yoga Sequencing: Designing Transformative Yoga Classes". Berkeley, California: North Atlantic Books, 2012.

Disciplines -
Physical Education
 
Method of Instruction -
Discussion, Cooperative learning exercises, Laboratory, Demonstration
 
Lab Content -
Practice may include but is not limited to the following:
  1. Savasana
  2. Pavanmuktasana
  3. Supta Matsyendrasana
  4. Manipurasana
  5. Sethu Bandhasana
  6. Supta Ekapadasana
  7. Supta Padangusthasana
  8. Supta Ardha Padmasana
  9. Supta Vrkshasana
  10. Dharmikasana
  11. Majariasana
  12. Janu Sirshasana
 
Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
Basic anatomy worksheet for muscles and bones used in cueing for poses; optional reading and writing assignments as recommended by instructor.