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| 1. Description - |
| Advanced Hatha Yoga is a combination of the traditional forms of yoga woven into one powerful all-inclusive practice. Postures are combined into a vigorous, flowing series, linking one movement to the next, building strength, flexibility, and endurance.
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| Prerequisite: PHED 21B.
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| Co-requisite: None
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| Advisory: This course is included in the Flexibility & Stability Family of activity courses.
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| 2. Course Objectives - |
| The student will be able to:
- identify concepts and principles of the full range of advanced hatha yoga
- demonstrate proper technique in the physical postures of advanced hatha yoga
- integrate the 5 pillars of advanced hatha yoga
- practice the 11 posture series and sequences of advanced hatha yoga
- reduce stress both mentally and physically through conscious redirection of mental focus and attention
- explore meditation for truthful living
- understand the importance to perform and practice yoga independently as a life-long pursuit
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| 3. Special Facilities and/or Equipment - |
| Appropriate exercise wear, one yoga mat.
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| 4. Course Content (Body of knowledge) - |
| - Principles and methods of the discipline of advanced hatha yoga
- breathing techniques
- posture and alignment
- historical and cultural foundation
- philosophy
- development of character
- thoughtful and compassionate social interaction
- union of body, mind, and spirit
- Advanced physical postures
- traditional syllabus of advanced poses: standing, inverted, forward bends, twists, shoulder stretches, pelvic openers, strength, inverted spinal, seated, lower back strengtheners, waist bends, and back bending
- practice in increasing the duration of advanced sequences such as the Sun Salutations and Warrior Series
- movement routines modifiable and designed specifically for advanced levels
- training in inversions and increased duration of Inversion Series
- using props and partners to advance skills
- Five Pillars of Advanced Yoga
- Breath: introduction of advanced rhythmic breathing techniques
- Heat: practice of proper warm up to prepare the body for the combination of motion and breath that melts away tension
- Flow: execution of movement where each pose flows right into the next creating a melding of fluid and flexible strength, mental focus, deep breathing, and stability in motion.
- Drishti: (Gaze) learning to fuse the eyes to one point to calm the nervous system and bring the mind from distraction to direction
- Core Stabilization: focus on building core power and torso stability
- Stress Reduction
- diverse techniques and styles of relaxation to calm the mind
- diverse techniques and styles relaxation to rest the body
- Personal private practice
- student will be helped in designing personal routines that help with individual physical problems, ailments, and limitations
- student will be helped through demonstrations and modifications of exercises to achieve an appropriate personal and individual practice
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| 5. Repeatability - Moved to header area. |
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| 6. Methods of Evaluation - |
| - skills and techniques will be assessed by direct instructor observation
- committed and regular attendance and participation
- Oral or written skill tests
- Final examination
- performance of physical postures
- graded on level of preparedness and ability to attend, concentrate, and focus
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| 7. Representative Text(s) - |
| Stephens, Mark. Yoga Sequencing: Designing Transformative Yoga Classes. Berkeley, California: North Atlantic Books, 2012.
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| 8. Disciplines - |
| Physical Education
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| 9. Method of Instruction - |
| Demonstration, discussion, group practice.
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| 10. Lab Content - |
| Laboratory content may include but is not limited to:
- Integration Series: Presence
- Sun Salutations: Awakening
- Warrior Series: Vitality
- Balance Series: Equanimity
- Triangle Series: Grounding
- Backbending Series: Igniting
- Abdominal Series: Stability
- Inversion Series: Rejuvenation
- Hip Series: Opening
- Forward Bending Series: Release
- Surrender to Gravity Series: Deep Rest
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| 11. Honors Description - No longer used. Integrated into main description section. |
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| 12. Types and/or Examples of Required Reading, Writing and Outside of Class Assignments - |
| Optional reading and writing exercises as recommended by instructor.
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| 13. Need/Justification - |
| This course is a restricted support course for the Certificate of Achievement in Transfer Studies: CSU GE and satisfies the Foothill GE Requirements for Area VII, Lifelong Learning.
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