Copper Mountain College
PE 98 Class Overview
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Welcome CMC Students!
It is a privilege to introduce the practice of hatha yoga to you. To make this class as rewarding as possible, please observe the following classroom etiquette.
Please be on-time. We will begin class by ten minutes after the hour. If you must be late, please enter quietly and find a space in the back of the room.
Please refrain from wearing perfumes or smoking immediately prior to class.
Turn off your cell phone!
Other health concerns:
Do not eat a large meal less than 2 hours before class.
Dress warmly, in layers. Our room can be cold. Bring a blanket to cover up for the relaxation period. Please do not come to class if feeling unwell. There a plenty of opportunities (see attendance policy) to make classes up.
Plese advise me if you are:
Hypertensive and on or not on medication.
Pregnant
Recuperating from injury, illness or surgery
Women should note that inversions and certain postures should not be practiced while menstruating. Please consult me before class if concerned.
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Assignment #1
Begin reading "Yoga as Self-Transformation" by Joel Kramer.
Assignment #2 - Due by Week 3
Please send me an email, with the following info:
1) Name, Class Day/Time
2) List any previous yoga class experience
3) List any health/physical conditions that may impact your ability to participate.
4) After reading Kramer, briefly describe your goals/reasons for taking this class incorporating concepts from the article.
Also, PRINT the email out and bring a hard copy to the class. If you have trouble downloading Kramer, try reading it here.
Following is an overview of class themes, a list of the postures that will be emphasized, and references to resources for learning more.
All pose #'s refer to the ordering of asanas in Judith Lasater's 30 Essential Yoga Poses (recommended text for this course and available at CMC Bookstore.)
Click on the Yoga Journal Links to find details available online.
Week 1 - 2
What is Yoga?
The first written record occurs around the 3rd century BC in Patanjali's Yoga Sutras: "Yoga? citta-vritti-nirodha?"
What is Hatha Yoga ("Forceful" Yoga)?
Literally meaning Sun Moon, the pracitice of asana, pranayama and meditation wasn't codified until the 15th century in the Yoga Pradipika.
Glossary Terms:
• hatha
• asana
• prana
• astanga
• namaste
Yoga & Stress Reduction
Yoga Journal Articles:
Yoga Under the Microscope By Kathryn Black
The Natural Prozac By Amy Weintraub
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Tracey Rich & Ganga White
White Lotus Foundation |
Video:
Breath of Life |
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Week 2
Being Present:
Prana: Exploring the Breath
Playing with the parts of the Breath
Moving with the Breath - Inspired Movement
Breathwork: Ujjayyi Breath
Cat's Breath Pose
(Cat & Cow Poses)
Child Pose #28
Articles:
Prescriptions for Pranayama By Claudia Cummins (YJ)
Breathing Lessons By Tony Briggs (YJ) |
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Weeks 3 - 4
The Geometry of Yoga
Straight Lines & Squares & Rectangles
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| Tadasana (review) |
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| Downward Facing Dog, #10 |
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| Plank Pose, #12 |
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| Bridge Pose, #17 |
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Weeks 5 - 6
| Hero Poses (variations of 1,2 & Extended) #5,6,7 |
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| Legs Up the Wall, #19 |
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| Triangle Pose, Pose #3 |
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| Gate |
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| Wide-Leg Standing Forward Bend, #9 |
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Week 6 - 7
The Geometry of Yoga, Continued
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| Videos |
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Jill Taylor's Stroke of Insight
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Jill Bolte Taylor got a research opportunity few brain scientists would wish for: She had a massive stroke, and watched as her brain functions -- motion, speech, self-awareness -- shut down one by one. An astonishing story.
After watching this vieo, prepare to discuss the analogies between her experience when she lost the left brain "critic" and what we are learning in our practice:
-slowing down
-being present
-nonjudgmentalism
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Week 7 - 8
The Chakras, the Elements & Yoga
Earth - Root Chakra
Grounding
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The Illuminated Chakras by Anodea Judith ® Pt. 1-5 |
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Week 9-10
Breathwork: Emphasising the Exhale
Lotus/Seated Posture Variations
Sun Saluations for generating stength & stamina
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| Video |
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In Praise of Slowness, by Carl Honore
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(It's always nice to hear how non-yoga people can confirm many of the principles we are exploring on the mat.)
Journalist Carl Honore believes the Western world's emphasis on speed erodes health, productivity and quality of life. But there's a backlash brewing, as everyday people start putting the brakes on their all-too-modern lives.
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Week 11-12
Water - Sacral Chakra
Fluidity
| Lying Twist Pose, #27 |
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| Seated-Angle Pose, #24 |
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Child's Pose, #28
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Breathwork - Focusing on the Fluid Breath
Moon Salutations for enhancing flexibility, fostering relaxation
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Week 13-14
Fire - Solar Plexus
Purification - Raising Energy
Breathwork: Breath of Fire
Salutations for generating heat and physical exertion
Wheel Pose
Bound Angle Pose, #25
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Week 15
Air - Heart Chakra
Creating Inner Spaciousness & Peace
Breathwork: Emphasing the Inhalation
Camel Pose
Savasana
Meditation
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Week 16-17
Creating a Personal Practice
Listening to the body
Sequencing
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