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. Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 3 Submissions 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 Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 4 Assignment 1 Daily Reflections (not submitted) 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 ☺ Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 5 Assignment 2 Daily Self-Practice (not submitted) 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. Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 6 Assignment 3 Eckhart Tolle – The Power of Now Reflection Assignment 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 Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 7 Assignment 4 Additional Reading Assignment 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. ) Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 8 Reading 2. Gary Kraftsow – Yoga for Wellness Read the following pages: A. Introduction to Breath (pages: 7 -12) 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.