Meditation Module

ASSIGNMENTS Organisation

This document will guide you through each assignment you are required to complete in this course. There are 2 types of assignments in this course 1) Foundation Assignments and; 2) Course Assignments. Foundation assignments are should be completed towards the start of the course, however we understand that reading and obtaining books takes time. Therefore, move through whichever assignments and course materials you have access to. Foundation assignments allow you to build a foundation of knowledge that is required to engage in the rest of the course materials. Organise your first meeting with a Senior teacher via the Online Resource centre before moving through course modules.

Course assignments appear in modules as they relate to course materials. For example, the mediation assignment can be found in the meditation module. This does not mean that the meditation assignment must be completed prior to moving through further modules, it simply acts as a prompt to let you know that you now have the knowledge to start and complete this particular assignment. Some assignments may require knowledge from several modules in order to complete them properly, this is the case for the assignments relating to asanas and class sequencing. However, the prompt to start these assignments will be given in the first module relating to asana. This is so that you can begin thinking about and planning the assignment as you read further modules.

We have also included a separate Assignment Checklist in the Resource Centre for you to print, so that you can mark off assignments as they are submitted and keep track of your progress.

In order for your assignments to be marked and feedback provided, please follow the following submission guidelines. This will ensure we get your work back to you efficiently and effectively.

• All assignment submissions are to be sent to [email protected]

• The subject line in your submission emails should only include your full name and the name of the assignment being submitted. e.g. Sarah McDonald – Power of Now Assignment.

• Please submit written assignments as a PDF document.

• All recorded assignments both audio and video are to be uploaded to Youtube and made viewable to the public. Once we have marked them it is easy to make them private! Send the link for your video as your submission.

Foundation Assignments

There are 6 foundation assignments that must be complete prior to starting course assignments. The details of each are in this document, however for your reference they are:

1. Daily Reflections (not submitted) 2. Daily Self-practice (not submitted) 3. The Power of Now Assignment 4. Additional Reading Assignment 5. Anatomy Assignment 6. Samkhya Philosophy Assignment

As you move through the training it can be very beneficial to check in with yourself everyday. This log acts as a prompt to help you reflect and observe. You may start to notice patterns emerging, and even shifts occurring in how you respond and react to the world as you get into the habit of observing your thoughts and reactions.

We highly recommend keeping up the practice of completing this log after each day in a journal or notebook throughout the course. You do not need to hand this in and you may wish to continue once the course is finished.

Some suggested entry starters are: • My Intention for today is…… • How was I kind to myself today? • How present or in the moment was I today? • What did I notice today that inspired love or kindness? • What breathwork did I do today and how do I feel? • What upset or triggered a reaction/response from me today? • Set an intention for the following day :) • What emotions arose today? Anger, happiness, sadness? Remember to just acknowledge what arose and sit with it, do not try to push it away. Just say ‘Oh, I am feeling…’

Again, you do not need to send this assignment in for marking. This helps you focus your awareness on how you are living your life and by allowing you to be best friends with all of your emotions as they come and go ☺

As explained in the Course Orientation, you will begin or start a self-practice using the ‘Self-Practice Guide’ located in the Resource Centre. Technically, this is not an assignment, but it is imperative that the self-practice be done according to this guide, with the assistance of the Breath and Movement Manual (in order to complete postures properly). This self-practice follows the established sequencing and correct posture needed to correctly complete assignments in this course. Moreover, each posture is sequenced and taught in such a way in order for you to embody the teachings of this course, allowing you to become a safe and intelligent teacher.

Note that there is a 21-day guide, with each day building on the previous one. You may find that there is a day where you do not get to practice, this is ok. Pick-up where you left off, review the poses for the next day, the night before in using your Breath and Movement Manual. Have your Manual nearby as you practice, so that you can learn and make any alterations to your practice as you go. There will be many moments of learning.

Whilst the guide covers 21 days, please continue practicing once completed, building on previous days in the same spirit as the guide. It is not expected that you will finish the course in 21 days! It is simply a firm foundation for you to continue on.

1. From where does Tolle draw the title of his book (why would he name it The Power of Now)?

2. What are the ways in which Tolle believes people suffer spiritually? In what ways do individuals create their own pain? What does Tolle mean by the ‘false-created self’?

3. Were there moments in The Power of Now where you felt an ‘ah-ah!’? Did you experience a moment of revelation or major insight into your life? If so, what was it? If not, was there still something that you can apply to your life? If so, what was it?

4. What role do relationships play in Tolle's path to spiritual awakening? To what extent are they hindrances, aids, or part of the goal?

5. How helpful do you find Tolle's book as it applies to your own life?

6. What guiding principles suggested by Tolle would you bring into your daily life and why?

The Power of Now is available from most major bookstores (second hand bookstores are a great place to look!) and you can purchase various editions online.

Audiobook: http://www.amazon.com/The-Power-of-Now/dp/B00005AAPL

Kindle: http://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment- ebook/dp/B002361MLA/ref=tmm_kin_swatch_0?_encoding=UTF8&sr=1- 1&qid=1395372566

Paperback: http://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/ dp/1577314808/ref=sr_1_1?s=books&ie=UTF8&qid=1395372566&sr=1- 1&keywords=power+of+now

These assignments are based on the mandatory reading for this course. They will give you a strong foundation for safe and effective teaching, so it is important they are completed before you begin.

Reading 1. Yoga Therapy - A.G. Mohan and Indra Mohan Read Chapter 2 (pages 23-46) and answer the following questions:

1. Why do we do Asana? 2. List and define the five principles that a balanced Asana practice should promote. 3. What are the four types of body positions? 4. What are the four guidelines for breath in Asana? 5. Practice your own movement with your breath, being mindful of the four components of the breath: Inhalation, holding, exhalation, suspension. Perform these postures separately for 5 repetitions - Uttanasana, Utthita Trikonasana (feet parallel), Upavistha Konasana, Simple seated twist and Bhujangasana. On the first repetition focus on Dirgha and Suksma. On the second repetition, notice the completion of the exhalation, on the third notice the suspension phase, on the fourth notice the Inhalation and on the the fifth notice the holding phase. Record your feelings after each separate sequence is performed. (A sequence includes moving in and out of the above postures 5 times e.g. in and out of Uttanasana x 5, in and out of Utthita Trikonasana x 5 etc. )

A. Introduction to Breath (pages: -12)7 Summarize the Chapter and explain how you will conceptualize the principles into your teaching.

B. Principles of Adaptation (pages: 12-25) Summarize each chapter. Apply the foundations of each chapter into a teaching situation.

C. Upper back (pages 159-165). Read and summarize.

Q. If you have a student with a pronounced kyphosis (excess curvature) in their spine what safety principals will you apply in your teaching?

D. Lower back (pages 1) Read and summarize.

Q. If you have a student with a very pronounced lordotic curvature in their spine what safety principals will you apply in your teaching?

E. An introduction to Extension (pages 85-92) Read, summarize and apply for teaching.

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 9 Reading 3. A.G. Mohan – Yoga for Body, Breath and Mind A. Chapters 5 and 6 Read and summarize each section. Write points on how you would integrate the principles into your teachings. Present a list of questions for your senior teacher.

B. The Problem: Mind (page 5) Read and summarize.

C. Bandhas: (page 179-180 and section on Bandhas in the Breath and Movement Manual) Summarize and explain how you would appropriately teach Bandhas

Reading 4. Chakras: Wheels of Life – Anodea Judith 1. Explain what a chakra is in your own terms, as a single unit and as a part of a system.

2. Give a description of each chakra in terms of location, physiological interactions and behavioural and emotional characteristics.

3. For each chakra explain how its’ underactivity or overactivity may manifest in modern-day life such as work, relationships or lifestyle.

4. Choose a chakra you would like to focus on. Suggest some adjustments, including relevant yogic practices one might include to create balance for your chosen chakra.

1. Choose 10 chapters from Ray Long’s book, The Key Muscles of Yoga to summarise at your own pace.

2. Complete all of the 31 questions provided in the Anatomy Manual. Both of these tasks (1 and 2) can be completed at your own pace but are to be submitted as one document before your final submission at the end of the course.

Task 1 and 2 are to be submitted as one document before your final submission .

3. Colour in the muscles and parts of the human body outlined below. The pages are available to print from the download button labeled “Anatomy Scans” in the Santosha Online Resource Center. Alternatively, if you own a copy of Kapit and Elson’s Anatomy Colouring Book you may colour in your book as per the pages outlined below (page numbers may differ depending on edition).

Muscles • Deep Muscles of the Back and Posterior Neck (p49) • Thorax Muscles and posterior abdominal wall muscles (p50) • Muscles of scapular stabilization and movements of the scapula (p54) • Muscles of musculotendinous cuff (p55) • Movers of shoulder joint/movements of the humerus at the shoulder joint (p56) • Muscles of the gluteal region (p61) • Muscles of the posterior thigh (p62) • Muscles of the anterior thigh (p64)

Bones/Joints • Bones/joints in review (p43) - *DO NOT complete Joints of the Lower Limb 1 - 12* • Bones/joints in review (p36 - *DO NOT complete Joints of the Upper Limb 1 - 13* • Male and female pelvis (p38)

Essay question Write a one page summary that briefly describes each system of the body and its’ function.

The Samkhya Philosophy

The word Samkhya is composed of two words sam, meaning 'correct', 'proper' and 'discriminative' and ‘khya’ meaning 'knowing.’ Samkhya encourages an aspirant to undertake a discriminative analysis of creation and thereby realize one's true nature. Samkhya is known as a dualistic philosophy because it gives equal weight to both realities: Purusha, the witnessing consciousness, and Prakriti, the root cause of creation, that is composed of the three gunas.

Both Samkhya and yoga aim to reverse the process of awareness which at present is identified with the senses and the external objects. That awareness has to be dissociated from the objects and redirected internally to experience our spiritual nature.

Task Summarise the Samkhya theory in your own words. No more than 2 A4 pages in length. Good sources of information can be found from the following websites:

http://www.swamij.com/prakriti-purusha-sankhya.htm

http://en.wikipedia.org/wiki/Samkhya

http://ignca.nic.in/ps_04013.htm

*Note – in your research you will find Samkhya spelt ‘Sankhya’, both are correct.

There are 10 course assignments that must be completed. In some cases, following submission, you may be required to do more work. Please be patient with the learning process. We will work with you to ensure you are a safe and intelligent yoga teacher.

1. Journal Entries 2. Module Comprehension Checks 3. Santosha Breath and Movement Manual Assignment 4. Self-Practice Assignment 5. Meditation Assignment 6. Pranayama Assignment 7. Teacher Tune-up Assignment 8. Sequencing Assignment 9. Video Class Analysis Assignment 10. Video Assignment

Numbered Journal Entry boxes will appear throughout each module and as such, these are ongoing throughout course. However please submit these as they appear in each module rather than sending them all in as one document at the end of the course. There is a Journal Entry Summary at the end of this document and a separate Journal Entry Checklist at the end of the Assignment Checklist document, both of which are designed to help you keep track of these.

For each module, complete the associated journal entry activity and submit it. Be sure to clearly highlight which journal entry you are completing so that it can be read and marked accordingly. Journal Entries should be a minimum of 2 paragraphs and a maximum of 5 paragraphs. Please submit your responses via email as a PDF to [email protected]

Assignment 2: Module Comprehension Checks

At the end of each module you will find a series of comprehension questions to be completed. These are to be submitted as you work through each module. Please submit your responses via email as a PDF to [email protected]

Assignment 3: Santosha Breath and Movement Manual Assignment

This assignment requires you to carefully study each section of the Santosha Breath and Movement Manual. This manual is the work of many year of experience and expertise in the fields of yoga, physiotherapy, ayurveda, psychology and philosophy. It has been put together and carefully thought-out to formulate the very best in yoga teacher training and practice. It is extremely important that you are familiar with each section of the manual as a Santosha student.

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 15 Section 1: Introduction a) Read the introduction section of the manual five times. Make sureyou understand these concepts. b) Write your own definition of each so that this can be used as a working glossary throughout your training and beyond. c) For each definition, provide a teaching situation as an example. • The meaning of Yoga • Dens Point • Principle of repeating a pose to prepare • Principle of our practice not our students • Principle of function over form • Principle of progression • Yoga for Women • Sacroiliac joint pull • Asymmetrical Guiding Principle • Classifications of Asana • Bandhas • Pelvic Floor Stability and The Pelvic Floor Anatomy • Alignment of Feet • Neutral Spine- Calibrating The Spine • “Roll up” vs. the correct way to come to a Standing Position • Controversial Trikonasana • Potential Injury Principle • The Breath and Breath Development • The Breath Development stages • Resting Breath

d) Prepare a list of any questions based on your reading e) Submit your glossary and your prepared list of questions to santoshayttonline@ gmail.com

Read and Practice: • How to Teach students to lay on the mat • Passive Observation • Resting Breath • Belly Breath • Chest to Abdomen Breath with location and feeling - inhale middle of chest sense of expansion , exhale lower abdomen slightly drawing back

If not sure Skype a Senior Teacher or ask questions ASAP ☺

Section 3: Postures a) Read and Practice Teaching the poses/movements listed below with Dirgha and Suksma as the focus of breath. Ensure you read the pose carefully from the Breath and Movement Manual prior to practicing.

b) Record your experience in a few words for each pose.

c) Practice the pose five times i.e. move in and out of the pose 5 times before staying in the pose.

• All Prep Poses Asana Manual • Neutral Standing Position • Samasthiti • Utkatasana • Virabhadrasana 2 • Utthita Trikonasana • Uttanasana • Dandasana • Simple seated twist • Bhujangasana

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 17 • Vashistasana • Supported shoulder Stand against the wall • Matysara • Paschimottanasana • Savasana- at least 10 minutes, focusing on resting breath.

Section 4: Vinyasa Krama Sequences Compare both the Vinyasa Krama Manual and the Breath and Movement Manual in order to answer the questions below.

a) What is the difference between what is noted in Vinyasa Krama Manual and the Breath and Movement Manual for each of the sequences below:

• Utthita Trikonasana • Virabhadrasana 2 • Paschimottanasana • Uttanasana

Assignment 4: Self-Practice Assignment

**Note this assignment is different to the ‘Daily Self-Practice’ listed in the Foundation assignment section.**

Please book your session with a Senior Teacher, before starting this assignment. Using the following link: https://meetme.so/santoshayogaytt

Part A - Your Sacred Space You will create your own sacred space where you intend on practicing for the duration of this course and beyond. This place will form a vital link to your self- practice and time out from the day-to-day routine and commitments that may exist in your life such as work or children for example.

Set up the space, if you can, with your mat, your meditation pillow, and create your altar. Notes on creating your altar are described in depth below. Your altar can

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 18 also be placed on a mantelpiece from the wall if needed. Please note, your sacred space will evolve with your practice does. The important thing is its’ meaning to you and the way it draws you back to your practice.

Post a photo of your sacred space, including your altar, on the group Facebook page- ☺ Include a description of what the space and your altar means to you when you have finished.

How to Create the Altar – • Find the ‘Space’- Choose a place for your altar that is quiet and private. It could simply be the corner of your dresser , behind the couch, on the wall. What imbues an altar with its energy is the spirit you bring to it. Lastly, place your yoga mat and pillow in front of it to set the space apart from everything else. Perhaps something to separate it from the rest of the room, if the room is small. Also, if this is not possible simply having a picture on the wall where you practice that is somewhere that you pass and see, is a great start. • Set an Intention - Close your eyes and think about your intention for creating an altar. Maybe it's to inspire you creatively, express gratitude, or wish someone healing. Most important is to create a sacred space that reflects back the energy of your yoga and meditation practice. Don't be afraid to change it up! Swapping out old pictures and flowers for fresh inspiration and continuing to add pieces as they come into your life and speak to you is a great way to keep your space inspiring and relevant to you. • Make It Your Own Sacred Area - No matter what you choose to put on your home altar, make sure it feels like it is your own. Altars are a place for healing, love, connection to your practice and the divine, so make sure the things you cherish are an integral part of your sacred space. • Choose Deities from the Indian tradition that hold great significance- Choose a deity for your altar that helps inspire you to be your best self. Hanuman may remind you to be a good friend and servant of love, Shiva to dance with the mysteries of life, or Ganesha to be a remover of obstacles. If you can not connect to a Deity, perhaps it may be Buddha, or The Dalai Lama, or Gandhi or Mother Teresa, for example.

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 19 • Family Photos - While meditating/practicing yoga, you may find it comforting to see the faces of loved ones smiling back at you. It will also help you appreciate the long, but beautiful, journey through life. • Words of Wisdom - Hang or place words of wisdom that resonate with you on your altar. Seeing these words so often will allow them to sink in and become an integrated part of your psyche. • Lights - Lights symbolize an offering of energy and love. Decorate your altar with candles or other forms of light, calling energy and love into your home and heart. • Incense Holder – Find the perfect Incense holder and fragrance (there are many to choose from), which you find most appealing. The fragrance will be associated with shifting your state of mind to connect inward to peace and harmony. If you use the same fragrance consistently and happen to smell it elsewhere, you will be connected back to that feeling of peace • Fresh Flowers - Incorporate more of your senses by adding fresh flowers to your altar. You'll be able to smell the sweet nectar throughout meditation and prayer. • Prayer Beads (Malas) -Traditionally, malas, or garlands of prayer beads, come as a string of 108 beads (plus one for the ‘guru bead’, around which the other 108 beads turn, like the planets around the sun. A mala is used for counting as you repeat a mantra. Malas are used based on preference but, in general, touching or counting the beads lightly can help bring you back to yourself. Keep your Malas in their bag or container and take them out when you practice.

Part B - Practice the Mandatory Poses

Read the Santosha Breath and Movement Manual to gain a thorough understanding of the Mandatory poses listed below.

Select a mandatory posture from each sequence section listed to below include in your own self-practice sequence, plus a favourite posture of either listed or not listed below.

Once you have formulated your sequence and studied each pose from the Breath and Movement Manual, practice your sequence 3-5 times. This can be done on consecutive days or as it arises (but not all on the same day!).

Ensure that the breath remains dirgha and sukshma and follows the correct cuing outlined in the Santosha Breath and Movement Manual.

Mandatory Poses and Sequencing For further teaching details and variations for each, refer to the Santosha Breath and Movement Manual and previous assignments. If in doubt, get in touch! :) 1. Breath Awareness • Lying on mat - Explain Happy Back • Passive observation of breath • Belly breath • Resting breath • Chest-to-abdomen (understanding stage 1: location and feeling of inhale)

2. Prep Postures • Stretching breath • Apanasana • Windshield wipers/ Jathari Parivritti Stage 1- Knees bent off floor • Seated neutral pelvis and spine • Seated lateral stretch • Neck stretches • Chakravakasana

3. Standing Postures • Neutral standing • Utkatasana • Virabhadrasana 2 • Prasarita Pada Uttanasana • Trikonasana

4. Sun Salutation • Surya Namaskar A – Entry Level

6. Seated Postures • Dandasana • Vajrasana

7. Hip Postures (Reclined) • Supta Padangusthasana Theraband sequence • Supta Ardha Padma variation (straight leg or bent knee) • Supta Badha konasana • Lying wide leg konasana

8. Core and Abdominal • Ardha Navasana variations • 9. Arm Balance • Plank (Start from all fours which eventually progresses to Vasisthasana) • Vasisthasana • Bakasana

10. Back bend/ Extension • Bhujangasana • Dvipada Pitham • Shalabhasana (exhale legs, inhale torso)

11. Seated Forward Fold/ Lateral/ Twist • Upavistha Konasana variation package - twist, lateral, forward, purvottanasana (spinal extension counterpose) These poses help to prepare for Inversions -Can be done without the following or with • Janu Sirsasana • Parivrtta Janu Sirsasana • Paschimottanasana • In terms of Pranayama - Breath Development - Master the physical movements of Forward Bends - then add Sama Vritti into Pose - Then move into Conscious Pause end of Forward Bend - then lengthen the Suspension Phase whilst staying in pose. Then apply same order to Inversions. This is why

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 22 Seated Forward Bends are before Inversions to allow the gradual progression of physical then Breath Development that will move into Inversions) • (Note always place an Asymmetrical Forward Bend first then a Symmetrical Forward Bend - ie - Janu Sirsasana then Paschimottanasana)

12. Seated Twist • Simple seated twist • Ardha Matsyendrasana • Marichyasana C

13. Seated Shoulder Stretch - To Prepare For Inversions • Garudasana arms • Gomukhasana arms - If you cannot clasp hands with ease on both sides DO not do Salamba Sarvangasana and approach Viparita with care and or only perform Dvi Pada Pitham as a preparation. If we continue to create more unbalance in the presence of unbalance then we are not practicing Yoga! • Prishtanjali

14. Inversion • Dvi Pada Pitham (lift the thoracic spine in preparation for Viparita Karani and Salamba Sarvangasana) • Supported half shoulder stand off the wall - • Shoulder stand from the mat (Viparita Karani into Salamba Sarvangasana)

15. Savasana • Entry into Savasana

Meditation - Choose a meditation of your liking from the course module and/ Breath and Movement Manual to include.

Pranayama - Choose a pranayama practice of your liking from the course module and/ Breath and Movement Manual to include.

Do not change the order of sequencing listed above. Please focus on location, feeling and breath as you practice each pose. Be sure to practice correct positioning of the spine, pelvis, shoulders, scapula, neck and head

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 23 as per the Breath and Movement Manual. Repeat each pose at least 5 times before staying and apply the asymmetrical guiding principle as your body requires.☺

Part C – Other Points to Consider • Females - What will you choose to do during your Moon cycle and why? • Injuries - If you have, or acquire an injury or illness throughout the duration of this course, be sure to adopt your self-practice accordingly. There are many contraindications and injury points described for each pose inthe Santosha Breath and Movement Manual. Alternatively, if you are not sure, get in touch with the Santosha team straight away and remember always to practice ahimsa (non-harm) with yourself. • Which meditation practice(s) or practice you will use and why? • What it is it that you need to embrace or change in your life? • How much time do you have available to practice in each week? • Is your practice a morning or evening practice? • How will you continue your spiritual practices?

Part D – Reflection After you have practiced your self-practice at least 3 times answer the reflective questions below: • How did you feel before, after and during your practice? • Did you have any awakening moments? If so, what were they? • Was there any pose you changed, adapted or modified, if so, why and how? • What did you learn from your sequence?

Submit a photo of your sacred space, a finalised copy of your Self-Practice Sequence and answers to the Reflection questions in part D as a PDF to:antoshayttonline@ s gmail.com

1. If you have not done so already, download the Sounds of Santosha - Meditation MP3 available at http://santoshayogainstitute.edu.au/sos- meditation-mp3-download/ 2. Listen to each Track 1-4 so you understand how to teach the position suitable for your student(s) and yourself.

3. Practice 5,6,7,8 in any order, completing one per day until you discover your favorite for now.

4. Choose which meditation feels right for you. You may need to listen to a few, or just choose one in that moment.

5. Each recording is guided, so it is an easy thing to do, you just need to set your space up correctly free of disturbances and place yourself in a comfortable sitting or lying position. If in lying, try to remain alert, yet relaxed. If you do fall asleep, do not beat yourself up! Just try again. Finally, just let the meditation guide you through.. Simple right ?

Do not worry about what occurs, and do not beat yourself up if it was the difficult for you to accomplish. Just be in the moment to whatever arises and continue to bring yourself back with a kindness and gentleness. The more you practice the easier it will become – trust the process and smile as you move through ☺. Remember to:

• Continue practicing each day • Journal your experiences as you move through the weeks – Do not need to hand these in! But be sure to practice! • When you arrive at a place where it is easy for you to just sit and meditate, do so. • Add Japa Mala to your meditation practice once you are ready. We explain this in a later module. • This is absolutely mandatory and it is not possible to be awarded a YTT certificate if you are not practicing meditation!

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 25 6. Script and record a meditation practice such as Mala, for example. Upload your recording to Youtube and make it viewable to the public. Send the URL along with a PDF copy of your script to santoshayttonline@gmail. com. Please include settling the student into a comfortable position for meditation. This will include using all of the anatomical references used in the Santosha Breath and Movement Manual.

Assignment 6: Pranayama Assignment

1. Set aside 10 minutes each day, either at the end of your Asana practice (after Savasana) or after your meditation practice, or as part ofyour meditation practice or as a stand alone practice for your pranayama practice.

2. Focus on 3 minutes of simply observing your breath.

3. Devote 3 minutes to focusing on developing Dirgha and Suksma on both the inhale and exhale of your breath.

4. Focus on lengthening the exhale by allowing the inhale to just expel as it will, not changing it.

5. Begin with 9 rounds of Nadi Shodhana , again, focusing on Dirgha and Sukshma.

6. Following each practice, journal your experience. You do not need to hand this in or send it in. This is your practice. However, ensure you do complete this and make the time :) along with Asana and Meditation practice ☺

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 26 7. Script and record a pranayama practice such as Nadi Shodhana, Brahmari or Sheetali. Upload your recording to Youtube and make it viewable to the public. Send the URL along with a PDF copy of your script to [email protected]. Please include settling the student into a comfortable position for pranayama. This will include using all of the anatomical references used in the Santosha Breath and Movement Manual.

8. If you need help, please reach out and we will support you ☺

Assignment 7: Teacher Tune-up Assignment

Watch the episodes in the Santosha Online Resource Center and answer the following questions.

Episode 1.1 – Bhujangasana 1. Traditionally how are the legs and feet in this pose? What is the modification for those with lower lumbar issues? 2. Why do we lengthen from the top of the spine when entering this pose? 3. What is the correct position for the hands in this position? The elbows? 4. Where does the exhale originate from? 5. Where do we send the breath on the inhale? 6. Which breath do we use to move into the pose? 7. What type of breath do we use to come out? 8. What position do we put our head in when we have released out of the pose? What quality do we bring to this moment?

Episode 1.2 – Progression from Bhujangasana 1. What are the desired qualities of the breath? 2. Why do we draw the chin down in this pose? 3. In the video, Sunny mentions steadiness and stillness of the mind. The 2nd Yoga Sutra refers to this as ‘yoga chitta vritti nirodha.’ What is the translation of this Sanskrit phrase? 4. Another important quality is ‘sthira sukham asanam’ (Yoga Sutra 46). What is the translation of this phrase?

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 27 Episode 2.1 1. What category of posture is Paschimottanasana? 2. Why do we use the word extension? What part of the body lengthens in this pose? 3. What is the purpose of sitting on a pillow? 4. What is the main inhibitor of the forward movement in the pelvic girdle in this pose? What can you do to counteract this in this pose? 5. Do we dorsi or plantar flex our feet when we are in Dandasana to set up for this posture? Why? 6. Take yourself (or another!) through this posture using the correct breath. Write down your experience.

Episode 2.2 1. What are the ‘levers’ you can add to Paschimottanasana? Name another pose which you can add ‘levers’ to, to increase the intensity. 2. What can we do if we have less mobility in the hips to modify this posture? 3. Explain ‘dirgha’ and ‘sukshma’. 4. Take yourself (or another!) through this posture using the correct breath. Write down your experience.

Episode 3.1 – Seated Twist 1. What are the names of the four main sections of the spine, in order from top to bottom? 2. What part of the spine is used in a seated twist? 3. Where do we NOT want the twist to occur? 4. How can we move into this twist using the breath? 5. What is the position of the neck and head during this pose? 6. How many Vinyasa Krama sequences would we typically perform before moving into a held position? Why would we do this? 7. What is the ‘Asymmetrical Guiding Principle’? When is it applied?

Episode 3.2 – Seated Twist Variation 1. On what breath do we twist into the pose? 2. What will affect where our students place their back hand? 3. Is it advisable to use the hand to help force you into the pose? 4. When do we engage pelvic floor in this posture? Why? 5. What is the english word for these postures: Vajrasana, Dandasana,

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 28 Sukhasana? 6. Why do we draw our chin down slightly in this posture? 7. Take yourself (or another!) through this posture using the correct breathing sequence. Write down your experience.

Assignment 8: Sequencing Assignment We are now progressing into creating a Yoga Class sequence in order for you to get a good idea of how a class needs to be structured.

It's very important to really sit and think about who you are going to teach by creating a visualization of that in your mind. Ensure that are held clearly in your mind so that you can gain clarity in your planning and the poses you choose. You can teach your best friend mum dad or bf/gf, it doesn’t matter. It’s best to know the person and have the person with you, so you can really teach and not just go through the motions ☺ x

PART A. Designing your Class 7. Design a Yoga class for with a duration of 1.5 hours.

Detail very clearly: • Who you are teaching? • Your desired goals? • Age/Sex of students • Physical Limitations/Mental stability /Lifestyle /Illnesses or other details that may affect their practice

8. Select poses

Follow the sequencing below as you select the appropriate poses for your intended clients.

1. Breath Awareness - List exactly what you will cover in terms of connecting to breath: • Instructing students to lay on the mat and what to look for • Passive observation • Belly breath

2. Prep - Must have at least 8 movements. The foundational principles must be included. • – Read all of the foundational principles in your Breath and Movement Manual, as these must be woven into your teachings. • Also, please include these aspects in the prep phase: • - Vertebrae exploration – exploring and isolating the movements of the spine • - Pelvic Girdle exploration- teach students to isolate the movement of the Pelvic Girdle • - Shoulder Girdle awareness – location, can you initiate movements from here? Just bringing awareness • - Dens – locate , displace, then create i.e. bringing awareness of location, how we move from this place etc. • - Scapula- bring awareness to the Rhomboids and the movement of the Scapula as we open the chest • - Wrist – any pain? if so in which movement? What can we do for our students? E.g. rolling up the mat lessens the angle of the wrist, using fists , fingers and so on. • - External rotation of shoulders is relevant to all poses where hands are used as the foundation. Therefore, it is very important to create external rotation at the shoulders in our practice. How do we do this? What needs to be done for our students? • - Movement of spine in all 4 directions. Location of Breath in movements. How the exhale can be completed and what is provided by doing this in each pose.

3. Standing x 3 include Neutral Standing 4. Seated only x1 5. Reclined (Hips) x 1 6. Arm Balance x 1 7. Core - Navasana (with lower back supported on floor) X 1 8. Back extension x 1 9. Seated forward fold

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 30 10. Seated Twist x 1 11. Shoulder stretch x 1 12. Inversion – Off-wall supported shoulder stand 13. Restorative - Intuitively Moving - this is anything that feels right for you 14. Pranayama - Choose which practice you will do: ie. Nadi Shodhana, Humming breath, Ratio Breathing

Part B Posture notes

For each pose chosen, include the information below. Remember to keep it simple!! Not a book !! ☺

• Name of Pose • Teaching Cues, Notes • Intention of Pose/ Benefits • Number of Repetitions • Variations/ Modifications • Cautions relevant to your group • Transition (how will you transition after the pose/ movement) • Pregnancy - what is relevant to know? • Progression - list how you will progress e.g. more reps?

Part C Breath Development Read the Breath Development Stages in your Santosha Breath and Movement Manual slowly. Think about each stage carefully.

From the poses that you have chosen, detail what your intention will be for developing the breath for 5 poses during the class. You can use some of the cues described below, and choose one of the stages that you feel is appropriate to use, such as Deepen, Expand, Lengthen, Exhale.

You will note that you have already woven Stages 1-3 in the Breath Awareness section of your class.

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 31 Cues to use during class • Conscious awareness of breath – ‘I am breathing in, I am breathing out’ • Location of Breath for inhale/ exhale • Cultivating a feeling of Breath such as ‘My inhale allows me to be open to receiving’, ‘My exhale provides a stable base’ or, ‘My exhale allows me to let go’ • Lengthening Exhale • Cultivating the qualities of the breath - Dirgha and Sukshma

Part D Stick Figures

Provide stick figures for the following sections including breath: • Pick four Prep poses • 2 x standing Poses • 2 x Seated • Reclined (not mandatory) • Arm Balance (not mandatory) • Core (not mandatory) • 1 x Seated Twist • 1 x Back Extension • 1 x The Package (ie. 1) Seated forward fold, 2) Twist, 3) Seated Lateral Twist) • 1x Shoulder Stretch • 1 x Inversion

Assignment 9: Video Class Analysis Assignment

Observing other teachers’ yoga classes and watching yoga DVD’s can be a great source of inspiration for our own teaching. Paying careful attention tothe techniques of others can help us to refine our own style and techniques, as well as providing the opportunity to tune in to subtle aspects of a class such as mood, pace and tone.

Choose a yoga DVD or online class to watch and analyse. Base your analysis on the principles taught in the Santosha Breath and Movement Manual. Think about what parts of the class were effective or ineffective in your opinion and answer the following questions:

2. Does the teacher adhere to the classic sequencing pattern of Breath Awareness, Prep Poses, Standing etc.? If not, where do they deviate from this pattern? What is the effect of such a deviation if it exists?

3. What techniques or ideas does the yoga teacher employ that you might incorporate into your own teaching? Make a detailed list and describe when, or why, you might use these techniques.

4. Is there anything that you would change about the class? If so, what would it be?

5. When you finish the final video of yourself teaching, revisit and watch the same video you have chosen for this assignment and send us a description of your experiences, now through new eyes ☺ What other observations did you pick up or miss the first time? Would you change any points? What are your observations of this class at this moment?

Assignment 10: Video Assignment

The Task: This assignment is the culmination of all of your learning, reflection, previous assessment in this course and your personal study. You are to record a 1-1.5hr yoga class designed and sequenced by you using the correct sequencing and cueing as taught in the Santosha Breath and Movement Manual and as practiced throughout this course. This will be recorded on video and submitted as your final assessment piece.

This course has prepared you well for this final assignment and will give you another additional tool to take away from this course to add to your growing teaching repertoire.

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 33 Instructions: a) Poses: You can design your class from scratch or use the sequence created in your previous sequencing assignment. FOLLOW THE ORDER OF SEQUENCE! If it has been submitted and returned with feedback, be sure to make any necessary adjustments prior to recording and submitting. b) Teacher Observation Checklist: The Santosha YTT 200-hour Teaching - Observation Checklist includes all of the details that must be included in the teaching of each pose. Be sure to refer back to and use this as a guiding document for this task. c) Progressions: Your teaching must show evidence of progression into the full version of poses. For example, teaching Uttanasana by starting one round with just the raising of the arms before progressing to the inclusion of the fold in later rounds. d) Cueing: Cueing for each pose should include breath, anatomical positioning, rounds and any safety precautions or modifications that are to be offered. Use your Breath and Movement Manual and previous assessments to assist you with this. e) Tone: Consider the tone of your teaching. This will guide the volume, tone and speed of your voice for your audience. f) Pranayama: Following Savasana, provide an appropriate pranayama practice from those you have learnt in this course. Again, use your Breath and Movement Manual to carefully select the appropriate technique and note important cues for a beneficial practice.

Submission Once you have finished your video, please upload it to YouTube, make it viewable to the public and send the link to to [email protected]

1 - Module 1 - Introduction You have just invested in a course that’s teachings will impact all facets of your life. It is always important, when starting out on a new journey, to reflect upon what it is you hope to get out of your learnings (intentions) and how you will ensure you can make the very most of the experience. Below are some reflective questions to consider and answer thoughtfully. Take some time to think, meditate and carefully answer each.

• What do you hope to get out of this course? • How much time will you have for self-practice and how will you create time? • When studying routines, what practices can you adopt to ensure that you both enjoy and master the material? • How can you budget your time efficiently, thereby enabling yourself to meet deadlines?

2 - Module 2 - Foundations Consider the descriptions of each of the core concepts of yoga listed above (impermanence, dissatisfaction, karma, ignorance and wrong perception, samsara and nirvana and interconnectedness). For each one, write a 3-sentence reflection or, pick 3 that stand out to you and write a little more for each.

3 - Module 2 - Foundations • What do you consider to be an ethical lifestyle? How have you dealt with ethical challenges in the past? • How has your yoga practice affected your personal spirituality?

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 35 4 - Module 2 - Foundations Close your eyes. Picture each of the eight limbs connected together like small steps leading towards True Yoga. Contemplate the eight limbs as an impending journey. • Now make a list of what you perceive as challenges that you might face on our journey towards Samadhi. How might you overcome these challenges? • Why do you think this spiritual path is called ‘The Eight Limbs’? • How could you teach your student’s lessons about the eight limbs? • Are you practicing Yoga if you perform less than or only part of the eight limbs? Explain your answer.

5 - Module 3 - Philosophy

• Try to imagine the experience of yoga students throughout its’ historical development. Now, write a first-person, one-paragraph journal entry from the perspective of a yoga student during each of the four periods that have been outlined above. The entry should tell the story of a student’s experience in the particular yoga class of that era and contain details from that particular Era. For example, during Naturalism: ‘Today, during my session with my teacher, I was taught about a new Veda. I found it particularly interesting, because....’

Do the same, this time from the perspective of the teacher during each era.

6 - Module 4 - Breath Watch the video the Teacher tune-up video available in the resource centre on Breath Development. Begin (or continue!) practicing your breath awareness and development according to the instructions given in this chapter and as shown in the video. Diarise your experiences each day. Whilst feelings of discomfort are uncommon if they do arise, don’t panic. Discontinue the practice and contact a Senior Teacher.

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 36 7 - Module 5 - Meditation • What, in your opinion, is the difference between relaxation and • meditation? • What might make beginning yoga students uncomfortable about • meditation? • How might you, as a teacher, help students to overcome discomfort?

8 - Module 5 - Meditation Describe, in your own words, your experience with the different types of awareness. What does it feel like to be engaging in a subjective, objective and/or collective thought process?

9 - Module 5 - Meditation List what you believe to be, 5 common samskaras.

10 - Module 5 - Meditation Select one of the states of mind listed above. Write a character sketch using your imagination of a fictional character that possesses your selected state.

11 - Module 5 - Meditation Practice the japa mala exercise. Write a one-paragraph reflection on your experiences.

12 - Module 6 - Pranayama Experiment with one of the pranayama techniques that are described above. Then, develop a brief script that describes how you would teach a student this practice.

13 - Module 7 - Chakras Write a summary (based on web research) of Gopi Krishna’s text, or write a one- paragraph Bio of Krishna.

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 37 14 - Module 8 - Ayurveda Follow as many of these steps over the course of a five-day period. Take notes of your progress, challenges, and examples of increased health. Then, write a one paragraph blog that includes a summary of your reflections.

15 - Module 8 - Ayurveda Upon completion of the quiz, write a one-paragraph reflection about your result.

16 - Module 8 - Ayurveda Find 3 recipes (breakfast, lunch and dinner) that feature some of the ingredients recommended for your dosha.

17 - Module 9 - Anatomy and Physiology Practice your own sequence with your breath, being mindful of the four components of it: Inhalation, holding, exhalation, suspension. Create your own basic sequence in and out of the pose and record the breath. Be sure to include the four parts of breath and describe in your journal what you discover.

18 - Module 9 - Anatomy and Physiology Reflect upon your own yoga practice and unique anatomy. From the precautions listed above, are you prone to any specific unwanted movements in a particular pose/ or poses? Write a short script guiding your student safely through two of them.

19 - Module 10 - Introduction to Asana Continue getting to know the information in your manual intimately. Choose 3 items of interest from the Manual that you have read that stood out to you in some way. Share a short reflection (maximum 3 sentences) for each item.

20 - Module 10 - Introduction to Asana Continue getting to know the information in your manual intimately. Choose 3 items of interest from the Manual that you have read, that stood out to you in some way. Share a short reflection (maximum 3 sentences) for each item.

Think back to a memorable teacher you have come across in your life, they may be a school, sport or yoga teacher. What characteristics did they possess that made them so memorable for you and how did that change your experiences in their classes and beyond? Write a short paragraph to explain.

22 - Module 12 - Teaching From the 8 Intelligences listed above, describe two measures you could take to cater for a student who was particularly dominant in each of the Intelligences.

23 - Module 13 - Trauma Make a list of appropriate pranayama practices for an inclusive yoga class, as a trauma-sensitive yoga teacher.

Think about a previous yoga class. How did you experience the language and music (if it was being played)? If you have a friend who also attend or attended this class, ask for their opinion of the class. Document your findings in a paragraph and explain why it is necessary to be aware of varied experiences of what may seem like ‘the same’ event.

24 - Module 14 - Pregnancy and Menstruation Write a script for an appropriate pose tailored to each trimester. Use the Santosha Pre- and Postnatal and Children’s and Teens Yoga Teacher Training Manual (available in the Resource Centre).

25 - Module 15 - Yoga Business • Why have you decided to become a yoga teacher? • What style of yoga interests you the most and what style are you most interested in teaching? • Close your eyes, and envision your dream space for teaching yoga... • Is it large or small? What does it look like? How have you decorated it? • What would make your yoga class special? How would you

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 39 • describe your ‘style’ as a teacher (if you have never taught yoga before, reflect upon a past experience in which you helped someone else to learn a challenging concept)?

26 - Module 15 - Yoga Business Consider some of the points above. Besides the asanas and class experience, what have you experienced at other yoga studios that have enhanced your experience as a student? List and describe what they were and why they influenced your experience in a positive manner.

27 - Module 15 -Yoga Business You notice that one of your students is incorrectly placed in a pose. Develop a bank of cues that gently support and guide the student safely into a more accommodating variation of the pose. List three methods you can suggest to the student to pay attention to in the future to identify safe and nurturing practice within a certain posture. Often students may not be aware of what types of poses are not suitable on a given day. Always discuss injuries with students prior to class and apply the yoga therapy principles learned.