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Effective: Summer 2013
PHED 21BINTERMEDIATE HATHA YOGA1 Unit(s)

Prerequisites: Prerequisite: PHED 21A.
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 -
  • Identify the principles and goals for Yoga practice.
  • Demonstrate proper technique and increasing expertise in Yoga postures and sequences.
Description -
Intermediate training in yoga, skills and techniques with independent, group, and personalized training. Emphasis is on practice of intermediate asanas (poses) and pranayama (breathing techniques) with the introduction of ujayi breath.

Course Objectives -
The student will be able to:
  1. verbalize and demonstrate proper alignment, connection and balance in the practice of intermediate yoga asanas
  2. demonstrate the ability to coordinate several comprehensive sets of poses to create strength and flexibility throughout the entire body for a daily practice
  3. demonstrate correct transitions between aerobic yoga postures and sequences
  4. deeply relax major muscle groups in the body, in isolation or together while keeping the mind relaxed and yet aware
  5. perform intermediate techniques in the art of breathing.
Special Facilities and/or Equipment -
Appropriate exercise wear, one yoga mat.

Course Content (Body of knowledge) -
  1. Principles and methods of intermediate yoga
    1. intermediate physical development
    2. intermediate mental poise and equanimity
    3. intermediate emotional control and direction of attention
    4. intermediate philosophy, including the eight limbs of yoga
    5. development of character, including the yamas and niyamas
    6. thoughtful and compassionate social interaction
    7. purification of body and mind, thought, word and deed
  2. Physical postures
    1. . training in intermediate yoga postures (may include inversions and handstands, headstands, elbow stands and shoulderstands.)
    2. practice in increasing the difficulty of aerobic sequences such as the sun salutations
    3. movement routines designed specifically for intermediate level
    4. intermediate syllabus of poses: standing, inverted, forward bends, twists, shoulder stretches, pelvic openers, strength, inverted spinal, seated, lower back strengtheners, waist bends, and back bending
    5. using props and partners to advance skills
  3. Relaxation skills
    1. physical techniques for tension reduction
    2. mental techniques for anxiety control
  4. Breathing techniques
    1. both lying down and sitting up positions for rhythmic controlled breathing exercises
    2. intermediate variations of breathing exercises
  5. Meditation techniques
    1. diverse techniques and styles of seated meditation introduced
    2. training in the physical art of sitting, necessary for profound meditation
  6. Personal private practice
    1. student will be helped in designing personal routines that help with individual physical problems, ailments, and limitations
    2. student will be helped through lectures and groups 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
  4. Final examination
    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 -
Demonstration, group discussion, instructor observation.
 
Lab Content -
Practice may include, but is not limited to the following:
  1. Virabhadrasana I (Warrior I pose)
  2. Virabhadrasana II (Warrior II pose)
  3. Virabhadrasana III (Warrior III pose)
D.(Utthita Parsvakonasana (Extended side angle pose)
  • Chaturanga Dandasana (Push-up pose)
  • Parsvottanasana (Side-chest stretch pose)
  • Upavistha Konasana (Seated angle pose)
  • Baddha Konasana (Bound-angle pose)
  • Ekahastapada Majariasana (Spinal balance pose)
  • Urdhva Mukha Svanasana
  •  
    Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
    Worksheet for names of intermediate poses; optional reading and writing assignments as recommended by instructor.