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.
Class Textbook (optional): 30 Essential Poses by Judith Lasater
Assignment: Due by Week 3
Please complete the class hand-out 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) Briefly describe your goals/reasons for taking this class. For inspiration, you may want to read "Yoga as Self-Transformation" by Joel Kramer.
Following is an overview of class themes, a list of the postures that will be emphasized, and references to resources for learning more.
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Current Class Schedule & Office Hours
Syllabus (Printer Friendly)
Yoga Bio form |
Schedule Of Class Topics
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Sessions |
Topic |
Postures |
Assignment/Additional Resources |
1-2 |
Yoga & the Breath
as a Stress Management Strategy
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
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Mountain Pose
Easy Pose
Cat’s Breath
(Cat & Cow)
Child’s Pose
Dynamic Child’s Pose
(See Child Pose Variations)
Savasana |
Yoga Bio’s
Due by week 3
Video: Breath of Life
Tracey Rich & Ganga White
White Lotus Foundation
Demonstration of Pranayama
breathing technique
by BKS Iyengar
CNN: How Yoga Can Wreck the Body
A Response from Glenn Black
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3-4 |
Yoga & Alignment
(The Lines of Energy) |
Downward Dog
High Lunge
Plank Pose
Chair Pose
Standing Forward Bend Pose
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Video:
Body, Breath, and Psyche: Tapping into the Transformative Power of Yoga
Sudha Prathikanti, Associate Clinical Professor of Psychiatry at UCSF, presents an overview of the history and philosophy of yoga, including its measurable benefits to health. She also provides a short demonstration of proper yoga breathing. |
5-6 |
The Geometry of
Yoga:
Right Angles |
Hero 1
Hero 2 |
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7-8 |
Right Angles, cont.
(Solar Practice) |
Hero Sequence, Variations:
Chatturanga
Up Dog
Extended Right Angle Pose
Hero 3
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Video: |
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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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9-10 |
The Energizing Poses |
Bridge Pose
Bow Pose
Headstand Preparation
(Dolphin Pose)
Seated Spinal Twist, |
| 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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11-12 |
Balancing Poses |
Tree Pose
Half-Moon Pose
Dancer Pose
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13-14 |
Variations in
Sequencing
(Lunar Practice) |
Triangle
Revolving Triange
Low Lunge Pose
Cobra
Pigeon
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15-16 |
The Restorative Practice |
Legs Up the Wall
Wide-Leg Standing Forward Bend
Supported Shoulder
Stand
Plow
Reclining Big Toe
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17-18
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Creating a Personal Practice (Final)
Per
Personal Practice |
Vinyasa Demonstrations
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Video:
Sita Sings the Blues
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Class Schedule & Office Hours
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