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SYLLABUS Svastha Yoga System SYLLABUS Svastha Yoga System 1. HABIT & CHANGE 2. AWARENESS Wellbeing Skills Wellbeing Skills 1. Patterns and shifts 1. Categories, practices, and stages of directed attention a. yoga and ayurveda view a. mindfulness, absorption, contemplation b. principle of adaptation—use it or lose it b. stages of progressive absorption 2. The whole person 2. Awareness for holistic transformation a. willpower, energy, resistance, effort a. monitoring b. stress vs challenge, safety, resilience, coping, allostasis b. focus c. curiosity, exploration, play, new vs familiar c. insight 3. The environment d. goal-setting a. supports for new patterns 3. Managing the quality of awareness b. triggers for old patterns a. energy and dullness, effort and relaxation 4. The journey b. steadiness, entrainment a. steps—small steps and large steps c. focused vs. expansive b. less vs more in time and complexity d. emotions, positive and negative c. lapses, trying again vs trying differently, commitment e. path over time d. conviction, insight, growing vs changing 4. Objects or experiences of focus: body, breath, senses, 5. The goal emotions, abstractions, self a. personal meaning of change, value system, intrinsic and 5. Awareness and the three guṇas of yoga extrinsic reward a. as the foundation of all experiences b. acceptance, engagement and letting go b. as supports and barriers to attention c. as variables in the quality of awareness Traditional Frameworks 6. Practicing mindfulness 1. vṛtti, samskāra a. cautions, challenges, recommendations 2. hetu, phala, āśraya, ālambana b. mindfulness of breath, body, senses, thoughts and 3. guṇa, doṣa, prakṛti emotions 4. śraddhā, vīrya, prajñā, vrata 7. Practicing absorption 5. tapas, svādhyāya, īśvara-praṇidhāna a. in sound, mantra, speech b. in light, images c. in breath and body sensation SYLLABUS Svastha Yoga System d. in positive emotions 7. Fear, strength, support, transcendence e. in peace, stillness 8. Ego, identity, self and other 9. Sadness, grief, navigating loss Traditional Frameworks 10. Safety, control, choice 1. bhāva 11. Gratitude, joy, compassion, friendliness, love 2. dhāraṇā, dhyāna, samādhi 12. Exploring emotion, body-mind connection, and behavior 3. smṛti-sādhana 13. Physical sensation visualizations 4. prajñā 5. vikalpa, vitarka, vicāra Traditional Frameworks 6. grahītā, grahaṇā, grāhya 1. 3 guṇa-s, bhāva 2. kleśa-s Modern Science 3. prasupta, tanu, vicchinna, udāra 1. Neuroscience of the self, including 4. maitrī, karuṇā, mudita, upekṣā, santoṣa a. emergence and purpose of self-construct 5. pravṛtti, nivṛtti, nirveda, vairāgya b. nerve signaling, neural networks, artificial intelligence 6. rasa theory of drama c. theories of consciousness d. top-down monitoring and feedback systems Modern Science 2. Neurobiology of attention, including 1. Pathways of sensation, interoception a. mindfulness, absorption 2. Stress response b. flow states, DMN, TPN a. sympathetic, activation, mobilization, responses c. mystic and alternative consciousness states b. parasympathetic, relaxation, immobilization responses c. polyvagal theory, heart rate variability 3. FEELING d. window of tolerance, resilience Wellbeing Skills 4. WORDS & THOUGHTS 1. Understanding emotion, valence, energy, guṇa-s, kleśa-s 2. Winding down from high energy: body, breath, senses Wellbeing Skills 3. Activating from low energy: body, breath, senses 1. Cognition through words 4. Deep rest and recovery a. concepts and abstractions 5. Desire, contentment, inner restfulness b. inner dialogue and life story 6. Anger, letting go, peace 2. Watching over speech and thoughts SYLLABUS Svastha Yoga System 3. Managing thoughts h. alignment for safe and effective force transmission and a. principles for managing negative thoughts loading b. principles for positive thoughts, intentions, affirmations i. balance, gait 4. Supportive words j. agility, speed and responsiveness a. identifying strengths and support k. coordination, increasing complexity b. speaking to strengths and supports l. positive emotion and supportive dialogue toward the body 5. Safe words m. breathing to support moving well 6. Positive words n. play, intrinsic reward 7. Ethical words 2. Exercises for each of these regions to develop important movement skills, with a holistic focus: Traditional Frameworks a. low back 1. pramāṇa, viparyaya, vikalpa, smṛti b. mid & upper back 2. parā, paśyantī, madhyamā, vaikarī c. neck 3. mantra as words d. shoulders Modern Science e. elbow, wrist, hand 1. Cognitive therapy f. sacrum 2. Motivational interviewing g. hip 3. Trauma sensitive language h. knee i. ankle, foot 3. Practices combining multiple movement skills for a region and 5. MOVEMENT across regions Wellbeing Skills 4. Guidelines for safety 1. Skills of moving well: learning path, application 5. Decision pathways for working with each skill and body a. pain-management as needed region by skill b. awareness & exploration 6. Modifying common asanas for skill development c. relaxation, release Traditional Frameworks d. mobilization, easing movement 1. purpose of asana in classical yoga e. stability, control 2. sthira, sukha f. strength, endurance 3. prayatna, śaithilya g. range of movement, stretching 4. ananta-samāpatti SYLLABUS Svastha Yoga System 5. krama, vinyāsa, pratikriyā a. abdomen 6. asana names and Sanskrit b. lower ribs 7. common traditional asanas c. upper chest d. back Modern Science 4. Breath and body movement 1. Tissues of the locomotor system: fascia, cartilage, bones, 5. Slowing the breath muscles, ligaments, joints, nerves 6. Fast breathing 2. Global organization of movement 7. Cultivating the inhalation: movement, position, touch, a. tension, compression, tensegrity and integration visualization, sound, sequencing b. prediction, feedback, neural control 8. Cultivating the exhalation: movement, position, touch, c. development of movement visualization, sound, sequencing 3. Science of key locomotor skills 9. Breath suspension, stepped breathing, breathing ratios a. basics of exercise physiology 10. Ujjāyī breathing b. strength training 11. Breath as a connector c. stretching and range of movement a. subtle body or inner body experience with the breath d. stabilization and tracking b. changing emotional content e. alignment c. changing sensation content f. balance and gait 12. Breath and sound: working with breath using vocalization, mantra, chanting 6. BREATHING 13. Bandha-s: jalandhara, mula, uddīyāna 14. Pranayamas of hatha yoga Wellbeing Skills a. ujjāyī, anuloma-ujjāyī, viloma- ujjāyī, pratiloma- ujjāyī 1. Breath awareness b. laharī, naḍīśodhana a. observing the breath c. naḍīśodhana b. natural breath d. bhastrikā, kaphālabhāti c. regulating the breath e. bhrāmarī 2. Effort of breathing f. sūryabhedana, candrabhedana a. decreasing effort—ease and relaxation g. śītalī, śītkārī b. increasing effort—energy and arousal c. deep and shallow breathing Traditional Frameworks 3. Physical patterns of breathing and their uses 1. Pranayama and ayurveda SYLLABUS Svastha Yoga System a. doṣa, agni, vāyu 7. The eyes and vision b. heating, cooling, drying, nourishing 8. The ears, what we hear 2. prāṇa, 5 prāṇa-s 3. nāḍī, iḍā, piṅgalā, suṣumnā Traditional Frameworks 4. cakra 1. dinacarya 5. deśa, kāla, saṁkhyā, dīrgha, sūkṣma 2. ṛtucarya 6. sama-vṛtti, viṣama-vṛtti, vaikarī, vairambha 3. hīna-, ati-, mithyā-yoga 4. prajñāparādha Modern Science 5. pratyāhāra 1. Functional anatomy of the respiratory system 2. Functional anatomy of breathing cycle Modern Science 3. Physiology of respiration, including: 1. Physiology of sleep a. control of breathing 2. Anatomy, physiology, neurology of vision b. gas exchange and transport 3. Anatomy, physiology, neurology of hearing c. energy generation d. metabolic impact, acid-base balance 8. NUTRITION e. hyperventilation and hypoventilation 4. Visceral regulation, stress response, and breathing Wellbeing Skills a. interoception, homeostasis, autonomic nervous system 1. Understanding relationship to food and hunger (nourishment, b. vagal tone, heart rate variability, regulation through breath craving, coping) c. connections based on polyvagal theory 2. Charting diet and eating patterns 3. Cultivating beneficial relationships to food 4. Fasting, its relevance, safety 7. SENSES & LIFESTYLE Modern Science Wellbeing Skills 1. Anatomy and physiology of digestion, assimilation, 1. Importance of personalizing lifestyle metabolism 2. Daily routine and rituals of lifestyle 2. Importance of the gut, microbiome, and its connections to 3. Sleep management health 4. Balancing work, play, rest 3. Overview of nutrients, theories of diet 5. Stages of life 6. The environment and seasons SYLLABUS Svastha Yoga System Traditional Frameworks Traditional Frameworks 1. Ayurvedic foundations of metabolism (doṣa, agni, dhātu, mala) 1. dharma, jñāna, virāga, aiśvarya 2. Ayurvedic approach to personalizing diet (prakṛti, time, 2. dharma, artha, kāma, mokṣa environment) 3. īśvara praṇidhāna 3. Rituals of healthful eating (mantra-s, prāṇa, agni) 4. karma, jñāna, bhakti yoga 5. pravṛtti, nivṛtti 9. RELATIONSHIP 6. theory of karma Wellbeing Skills COMMON TO ALL DOMAINS 1. Role of connection in wellbeing 2. Navigating relationships with a holistic approach Traditional Frameworks 3. Common archetypes: parent-child, spouse, friend, teacher- 1. 3 guṇa-s (sattva, rajas, tamas) student, therapist-client etc. 2. 3 doṣa-s (vāta, pitta, kapha) 4. Ethics and boundaries 3. bhāva 5. Real-life case studies of relationships 4. prakṛti 5. theory of qualities and functions Traditional Frameworks 6. theory
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