YOGA WEEKLY SYLLABUS FALL 2019

Friday Class

Instructor: Phyllis Eckler

NOTE: Page numbers referenced below for asanas pertain to the book Hatha Yoga Illustrated*,

Pages referenced for muscles pertain to the book The Key Muscles of Yoga**

Dates

Asanas & Handouts

Aug. 30

Handout: Yoga I Course Outline

                 Yoga II Course Outline

                Yoga III Course Outline

Self-assessment page and ice breaker

 

Sept. 6

Corpse pose (Savasana) (p.196), Bridge (Setu Banda Sarvangasana) (p. 106), Reclining Big Toe (Supta Padangusthasana) (p. 184), Knees to chest (Apanasana)(p. 180), Boat (Navasana) (p.64), Cat & Cow (p. 116),

YOGA 2 Muscles: Explain origin, insertion, Antagonist, synergists

Hamstrings (p. 59), Iliopsoas (p.57), Psoas,

Handout: Skeletal Terminology

Sept.  13

Bound Angle w/side and front stretches (Baddha Konasana), Baby Cradle (p. 160), Inclined Plane (Purvottanasana) p.78, Lateral Incline Plane (Vasistasana) (p. 80), Seated Forward Bend (Paschimottanasana) p. 136, Head to Knee Fwd. Bend (Janu Sirsasana) (p.140), Seated Spinal Twist (marichiyasana) p.130,  Cat & Cow (p. 116)

Handout: Yoga GlossaryYOGA 2 Muscles: Abdominals (p.118), Romboids (p.157)

Sept. 20

 Mountain Pose (Tadasana) p. 28, Standing Forward Bend (Uttanasana), Downward Facing Dog (Adho Mukha Svanasana)(p. 30), Plank (Chaturanga Dundasana) (p. 86), Cobra (Bhujangasana)(p. 100), Bow Pose (Dhanurasana) (p. 108), Extended Side Angle (Utthita Parsvakonasana) (p. 32), Warrior I (Virabhadrasana I) (p. 40), Tree (Vrksasana) (p. 60), Child's Pose (Balasana)(p. 194)

Handout: Yoga  I Reading Schedule

Yoga II Reading Schedule

YOGA 2 Muscles: Pectoralis (p.148), Erector Spinae (p. 128-129)

Sept. 27

Cat & Cow (p. 116), Crescent Moon/Lunge (Alanasana) (p. 38), Warrior I (Virabhadrasana I) (p. 40), Warrior II (Virabhadrasana II)(p. 36), Extended Side Angle (Utthita Parsvakonasana) (p. 32), Pigeon (Eka Pada Rajakapotasana)(p. 118), Sun Salutation (Surya Namaskara) P. 210 (with variation)

YOGA 2 Muscles: Quadriceps (p. 96), Piriformis (p. 91)

Oct. 4

Extended Side Angle (Utthita Parsvakonasana) (p. 32), Triangle (Trikonasana)(p. 34), Half Moon Pose (Ardha Chandrasana) (p. 74), Standing Intense Spread-leg pose (Prasarita Padottansana) p. 48, Plank, Lateral Incline Plane (Vasistasana) (p. 80), Tree (Vrksasana) (p. 60),  Sun Salutation (Surya Namaskara) P. 210 (with variation)

Handout: Chakras

YOGA 2 Muscles: Tensor Fascia Lata (p.75),  Latissimus dorsi (p.135)

Oct. 11

 Intense Side Stretch (Parsvottanasana) (p. 54), Revolved Triangle (Parivritta Trikonasana)(p. 44), Revolved Half Moon pose (Parivritta ardha chandrasana) p.66, Warrior III (Virabhadrasana III) (p. 70), Chair (Utkatasana)(p. 46), Plow (Halasana)(p. 92), Shoulder stand (Sarvangasana)(p. 90), Fish (Matsyasana)(p. 114),  Sun Salutation

Handout: Yoga Overview

YOGA 2 Muscles: Gluteus maximus (p. 68), Gluteus medius (p.69)

Oct. 18

Bound angle (Badha Konasana) , Cow Face (Gomukhasana) (p. 168), Bridge (Setu Banda Sarvangasana) (p. 106), Upward Facing Bow (Urdva Dhanurasana)(p.112), Plow (Halasana)(p. 92), Shoulder stand (Sarvangasana)(p. 90), Fish (Matsyasana)(p. 114),   Open Angle (Upavistha Konasana) (p. 144),  Revolved Head to Knee Forward Bend (Parivrtta Janu Sirsasasana)(p. 142), Crane (Bakasana)(p. 82), Sun Salutation

Handout:  

Mid-term Study Guide for Yoga I

Mid-term Study Guide for Yoga II

& Study Games

YOGA 2 Muscles: Rotator Cuff (p.174) Shoulder biomechanics (p.183-184) Deltoids (p. 172), Triceps (p. 190), Biceps (p. 188)

Oct. 25

Mid-term Test (first hour)

Yoga I Handout: Preparing a Short Vinyasa

Yoga II Handout:  Group Yoga Vinyasa

Yoga II students must have their vinyasa plan  approved  and signed by the teacher before leaving for the day.

Nov. 2

Take up Mid-term test

Warm up

Yoga I: Individual short Vinyasa presentations

Yoga II: Group Yoga Vinyasa; work on presentation

Nov. 8

Yoga I: Individual short Vinyasa presentations

Yoga II: Group Yoga Vinyasa presentation

Nov. 15

Plow (Halasana)(p. 92), Shoulder stand (Sarvangasana)(p. 90), Fish (Matsyasana)(p. 114), Spinal Twist (pretzel), Open Angle (Upavistha Konasana) (p. 144),  

Handouts:

Yoga 1 Final: Yoga Practice Final Exam

Yoga Final Self-Reflection Paper

 Yoga 2 Final: Vinyasa Final Exam for Yoga II,

Final Written Paper for Yoga II

Yoga 3:  Vinyasa Final for Yoga III

Final Written Paper for Yoga III

Nov. 22

Dancer (Natarajasana)(p. 72), Revolved Extended Side Angle (Parivrtta Parsvakonasana) (p. 42), Revolved Half Moon (Parivrtta Ardha Chandrasana) (p. 66), Sun Salutation

 

Nov. 29

THANKSGIVING - NO CLASS

Dec. 6

Performance Final Exam 9:00-11:10a.m.

 Dec. 13

Performance Final Exam 9:30-11:30a.m.

*Kirk, Martin, and Brooke Boon. Hatha Yoga Illustrated. Champaign, IL: Human Kinetics, 2006. Print. ISBN-10: 0736062033

**Long, Ray, and Chris Macivor. The Key Muscles of Yoga: Your Guide to Functional Anatomy in Yoga. S.l.: Bandha Yoga Publications, 2006. Print. ASIN: B00JS50UHQ