Department of Kinesiology and Health Science KIN 200L.008 Spring 2016

Instructor: Tamara Anguiano Course Time: TTH:9:30-10:45 Location: HPE 113 Office: LAN 410 Office Hours: Mon. 8:30-10:30 Office Phone: 936-468-3503 Credits: 2 Other Contact Information: 936-371-9255 Email: [email protected]

I. Course Description: This activities class introduces students to postures (), controlled breathing practices (), and meditation techniques. These activities will be complemented by a series of classroom discussions on such topics as the historical, philosophical and theoretical foundations of yoga. We will also discuss how to incorporate Yoga specific to your constitution into your daily lifestyle.

II. Intended Learning Outcomes/Goals/Objectives (Program/Student Learning Outcomes): • Students will demonstrate an understanding of the benefits and contraindications of the • yoga poses and breathing exercises learned in class. • Students will perform a variety of yoga poses showing knowledge of proper alignment. • Students will be able to put together a short sequence of yoga poses that are constitutionally appropriate for the individual. • Students will journal on their experience and their individual progress. Insight assignments will be given to do in class and for homework. • Students will keep an portfolio documenting benefits, contraindications, modifications, variations,correction for imbalances and related subtle anatomy.

III. Course Assignments, Activities, Instructional Strategies, use of Technology: • Journal Assignments: Regular entries on your insights, experience and individual progress. • Asana Portfolio: A binder documenting benefits, contraindications, modifications, variations, correction for imbalances and related subtle anatomy. • Quizzes: Quizzes will be taken on D2L. • Final Exam/Project:

IV. Evaluation and Assessments (Grading): (100-89.5) A (89.4-79.5) B (79.4-69.5) C (69.4-59.5) D (59.4 and below) F

Grade Distribution: Grades will be distributed among the following categories:

Class Participation/Attendance 40% Asana Portfolio: 20% : 20% Quizzes: 10% Final Exam/Project: 10%

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ATTENDANCE POLICY: You must come to class prepared and on time every day. Sign the attendance roster at the door every day. It is your responsibility to sign in at each class. If your name is not on the sign- in sheet, you are absent. The sign-in sheet will be removed 5 minutes after class start time. In order to be counted present in a class, you must be actively engaged in class. You are absent if you:

• miss class • arrive more than 15 minutes late • leave more than 15 minutes early • fall asleep in class • are tardy three times

Tardiness disrupts class and increases the possibility of injury. If you come in late, speak to the instructor after class to make sure you are noted in the attendance roster. A penalty for tardiness is counted against the student's overall participation. Students are allowed 3 absences per semester at your discretion. This could be for school-sponsored events, a religious observance, illness or family related events or emergencies. You must inform the instructor prior to the absence by email. 40% of your grade is participation. If you are not in class, you cannot participate and therefore will receive a zero for the day. Arriving to class tardy will drop your participation grade by .5 point for every day you are late. Regardless of when you arrive, class starts on time and you are responsible for all information and assignments given at the beginning of the hour. If you must miss class for any reason, you will still be responsible for all assignments due. In case of illness, contact your instructor via e-mail or call a classmate to keep up with assignments. It is your responsibility to get any information you may have missed if you were absent. You can e-mail or call me to find out about any assignments, but you need to get notes from a classmate. Makes-ups will only be given for EXCUSED absences or in extreme cases. No make ups for the Final Exam/Project.

Homework assignments are due the next class period unless otherwise indicated. Journals will be collected at Mid Term and at the end of the Semester.

TURN YOUR CELL PHONES OFF: Yoga is a time for practitioners to find a quiet space in which to reconnect to their inner self. To support this kind of atmosphere, this instructor asks all students to respect this request. This policy is for you, the students, to get the most out of your yoga practice. Do not keep your cell phone next to you. It is distracting and disrespectful to the practice and others. If your phone is in use at any time during class, you will lose participation points for the week.

V. Tentative Course Outline/Calendar:

Tentative Schedule (Subject to Change)

1/19/16 Tuesday Introduction to Course, Syllabus, Define “Yoga”_

1/21/16 Thursday Asana Practice/Understanding Your Constitution ( Vata, Pitta, Kapha )

1/26/16 Tuesday Asana Practice/Understanding Your Constitution

1/28/16 Thursday Asana Practice/ Yoga History

2/2/16 Tuesday Asana Practice / 4 Paths of Yoga

2/4/16 Thursday Asana Practice/ Eight Limbs of Yoga

2/9/16 Tuesday Asana Practice/ Yamas & Niyamas

2/11/16 Thursday Asana Practice/Meditation

2/16/16 Tuesday Asana Practice/ The Five Vayus

2/18/16 Thursday Asana Practice/ Sattva, Rajas and Tamas

2/23/16 Tuesday Asana Practice/ Bandhas

2/25/16 Thursday Asana Practice/ Subtle Anatomy

3/1/16 Tuesday Asana Practice/Subtle Anatomy

3/3/16 Thursday Asana Practice/Subtle Anatomy

3/8/16 Tuesday Asana Practice/Alternate Nose Breathing

3/10/16 Thursday Asana Practice/Solar Breathing

SPRING BREAK 3/14-3/18

3/22/16 Tuesday Asana Practice/Lunar Breathing

EASTER HOLIDAY 3/24-2/25

3/29/16 Tuesday Asana Practice/ Kapalbhati Pranayam

3/31/16 Thursday Asana Practice /Discuss Class Projects or Report

4/5/16 Tuesday Asana Practice/Choose Class Project or Report

4/7/16 Thursday Asana Practice/ Marma Massage

4/12/16 Tuesday Postural Assessment & Assigned Yoga Poses

4/14/16 Thursday Postural Assessment & Assigned Yoga Poses 4/19/16 Tuesday Asana Practice/Watch Yoga Unveiled

4/21/16 Thursday Asana Practice/Watch Yoga Unveiled

4/26/16 Tuesday Asana Practice/Watch Yoga Unveiled

4/28/16 Thursday Asana Practice/Work on Projects

5/3/16 Tuesday Asana Practice/ Final Review

5/5/16 Thursday Turn in Journal & Portfolio/ Class Presentations

5/10/16 Tuesday Class Presentations

5/12/16 Thursday Final Practice

VI. Readings (Recommended) Hatha Yoga Pradipika: Swami Muktibodhananda.

Light on Yoga: BKS Iyengar

Patanjali Yoga Sutras: commentary by

Yoga Journal www.yogajournal.com

Yoga International https://yogainternational.com/

Required Course Materials:

• mat, block(s) and strap • shawl/ light blanket to cover body during deep relaxation when the body temperature drops after the exercise portion of the class • loose clothing appropriate for physical activity (NO street clothes, shoes, or socks. Students in street clothes will be asked to observe/write about class. Participation points will be deducted) • Yoga is practiced barefoot. No exceptions • Bottled water, binder, journal, loose leaf paper, pencil, pen

VII. Course Evaluations: “Near the conclusion of each semester, students in the Perkins College of Education electronically evaluate courses taken within the PCOE. Evaluation data is used for a variety of important purposes including:

1. Course and program improvement, planning, and accreditation;

2. Instruction evaluation purposes; and

3. Making decisions on faculty tenure, promotion, pay, and retention.

As you evaluate this course, please be thoughtful, thorough, and accurate in completing the evaluation. Please know that the PCOE faculty is committed to excellence in teaching and continued improvement. Therefore, your response is critical!”

In the Perkins College of Education, the course evaluation process has been simplified and is completed electronically through MySFA. Although the instructor will be able to view the names of students who complete the survey, all ratings and comments are confidential and anonymous, and will not be available to the instructor until after final grades are posted.

VIII. Student Ethics and Other Policy Information:

Found at https://www.sfasu.edu/policies

Class Attendance and Excused Absence: Policy 6.7

Regular, punctual attendance, documented participation, and, if indicated in the syllabus, submission of completed assignments are expected at all classes, laboratories, and other activities for which the student is registered. Based on university policy, failure of students to adhere to these requirements shall influence the course grade, financial assistance, and/or enrollment status. The instructor shall maintain an accurate record of each student’s attendance and participation as well as note this information in required reports and in determining final grades. Students may be excused from attendance for reasons such as health, family emergencies, or student participation in approved university-sponsored events. However, students are responsible for notifying their instructors in advance, when possible, for excusable absences. Whether absences are excused or unexcused, a student is still responsible for all course content and assignments. Students with accepted excuses may be permitted to make up work for up to three weeks of absences during a semester or one week of a summer term, depending on the nature of the missed work. Make-up work must be completed as soon as possible after returning from an absence..

Academic Accommodation for Students with Disabilities: Policy 6.1 and 6.6 To obtain disability related accommodations, alternate formats and/or auxiliary aids, students with disabilities must contact the Office of Disability Services (ODS), Human Services Building, and Room 325, 936-468-3004 as early as possible in the semester. Once verified, ODS will notify the course instructor and outline the accommodation and/or auxiliary aids to be provided. Failure to request services in a timely manner may delay your accommodations. For additional information, go to http://www.sfasu.edu/disabiltiyservices/.

Student Academic Dishonesty: Policy 4.1 Academic dishonesty includes both cheating and plagiarism. Cheating includes, but is not limited to: • using or attempting to use unauthorized materials on any class assignment or exam; • falsifying or inventing of any information, including citations, on an assignment; and/or; • helping or attempting to help another in an act of cheating or plagiarism. • Plagiarism is presenting the words or ideas of another person as if they were one’s own. Examples of plagiarism include, but are not limited to: • submitting an assignment as one's own work when it is at least partly the work of another person; • submitting a work that has been purchased or otherwise obtained from the Internet or another source; and/or, • incorporating the words or ideas of an author into one's paper or presentation without giving the author credit.

Penalties for Academic Dishonesty Penalties may include, but are not limited to reprimand, no credit for the assignment or exam, re-submission of the work, make-up exam, failure of the course, or expulsion from the university

Student Appeals A student who wishes to appeal decisions related to academic dishonesty should follow procedures outlined in Academic Appeals by Students (6.3). Please read the complete policy at http://www.sfasu.edu/policies/academic_integrity.asp

Withheld Grades: Policy 5.5 At the discretion of the instructor of record and with the approval of the academic unit head, a grade of WH will be assigned only if the student cannot complete the course work because of unavoidable circumstances. Students must complete the work within one calendar year from the end of the semester in which they receive a WH, or the grade automatically becomes an F, except as allowed through policy [i.e., Active Military Service (6.14)]. If students register for the same course in future semesters, the WH will automatically become an F and will be counted as a repeated course for the purpose of computing the grade point average..

Student Code of Conduct: Policy 10.4 Classroom behavior should not interfere with the instructor’s ability to conduct the class or the ability of other students to learn from the instructional program. Unacceptable or disruptive behavior will not be tolerated. Students who disrupt the learning environment may be asked to leave class and may be subject to judicial, academic or other penalties. This policy¬¬¬ applies to all instructional forums, including electronic, classroom, labs, discussion groups, field trips, etc. The instructor shall have full discretion over what behavior is appropriate/inappropriate in the classroom. Students who do not attend class regularly or who perform poorly on class projects/exams may be referred to the iCare: Early Alert Program at SFA. Information regarding the iCare program is found at https://www.sfasu.edu/judicial/earlyalert.asp or call the office at 936-468-2703.

IX. Other Relevant Course Information:

***PLEASE NOTE***

Refrain from eating heavy meals up to 2 hours before class. A piece of fruit or glass of juice is acceptable.

If you have any injuries, or become injured during the semester, please inform me of your problem. Many poses can be modified to fit your ability. In some cases, though, a pose may heighten the seriousness of an injury or medical condition. Please make your instructor aware of any limitations you may have and provide any medical documentation to assist the instructor in helping you adjust your program.

A NOTE ABOUT YOGA PRACTICE: While the benefits of a yoga class can usually be felt at the end of the first experience, PRACTICING ONLY TWICE A WEEK does not support meaningful physical or mental change. Practicing what one learns in class is essential for the body to LEARN the ASANAS and develop the physical strength and flexibility that most students are eager to experience. This means that a 5 to 20 minute daily personal practice can make a difference in meaningful change.

In Closing At the end of a Yoga class, it is customary for the teacher to say “Namaste” which is a sign of respect for the practice of Yoga, a sign of respect for the self, and a way of thanking the students for their participation. The students repeat Namaste back. The exact translation of Namaste is: The place in me of love, of light and of peace knows this place in you and in this place where the entire universe resides we are one.

Yoga Poses Reference

“The practice of Yoga brings us face to face with the extraordinary complexity of our own being.”

Sri Aurobindo

“In the practice of Yoga one can emphasize the body, the mind or the self and hence the effort can never be fruitless.”

T. Krishnamacharya

ASANAS

Standing Postures

Tadasana Mountain Pose Deviasana Goddess Pose 1 Warrior I Pose VirabhadrasanaII Warrior II Pose Parvakonasana Lateral Angle Triangle

Stabilizing Postures Supta Padanagusthasana Supine Head to Toe Marjariasana Table/Cat Chakravakasana Sun Bird Chaturanga Plank Chair Dandasana Staff Paripurna Seated Boat

Hip Openers Apanasana /Pawanmuktasana Knee to Chest/Wind Relieving Pose Ananda Happy Baby Squat Bound Angle Butterfly Cow’s Head Padmasana Lotus Pigeon Frog Hero Ashwa Sanchalasana Runner

Twists Ardha Seated Spinal Twist Parivritta Janusirshasana Rotated Head to Knee Sage Bharadvaj Parivritta Janusirshasana Rotated Head to Knee Parivritta Marichi Twist Knee Down Twist Parivritta Rotated Separate Leg Forward Fold

Backbends Crocodile Ardha Sphinx Salabassana Locust Pose Navasana Boat Bow Pose Camel Pose Setu Bandhasana Bridge Wheel Ustrasana Camel Supta Virasana Reclining Hero Fish Pose

Lateral Bends Half Moon Tadaka Supine Crescent Moon Ananthasana Pose of Infinity Ardha Mandalasana Half Circle Gate

Forward Bends Garbhasana Child Shashanagasana Rabbit Yoga Mudra Seal of Yoga Janusirshasana Head to Knee Seated Forward Bend Upavista Konasana Seated Angle Prasarita Padottanasana Separate Lego Forward Fold Standing Forward Bend

Balance Vrikasana Tree Dancer Eagle Ardha Chandrasana Balancing Half Moon Vasisthasana Side Arm Balance

Inversions Ardha Sarvanagasana Half Shoulder Stand Plow Legs Up the Wall Savasana Corpse Pose

Surya Namaskar ( Sun Salutation) A&B

Chandra Namskar ( Moon Salutation)

Restorative Poses Supta Virasana Reclined Hero Pose Supta Baddha Konasana Reclined Bound Angle Pose Viparita Karani Legs-Up-the Wall Pose Savasana Corpse pose

Pranayama-Breath Control Ujjayi: Victorious Breath Deep inhalation through the nose with exhalation through the nose and a slight constricting of the glottis muscle (throat muscle). Utilization of the Mula Bandha Lock, Udianda Bandha Lock and the Jalandhara Bandha Lock.

Simple Yogic Breath Slow and steady inhalation through the nose, suspension at the top of the breath (holding the breath) and a slow steady exhalation throught the nose.

Anuloma Viloma :Alternate Nostril Breath Four count breath through one nostril, holding of breath for 4 counts with both nostrils closed and a eight count exhalation through the other nostril. Begin inhalation on the left, followed by exhalation on the right.

Surya Bhedana: Solar Breath Inhale right, exhale left ( no hold)

Chandra Bhedana: Lunar Breath Inahle left; exhale right (no hold) Kapalbhati Pranayam

Meditation So-Hum Meditation Silent Meditation Tratak: candle gazing Walking Meditation