RIO HONDO COLLEGE
YOGA PROGRAM
YOGA I PE 158
Fall 2009
Instructor: Jodi M Senk
Office hours: As posted M-Th
Office phone number (562)463-7430
email: jsenk@riohondo.edu
Grace, beauty, strength, energy, and firmness adorn the body through Yoga. Yoga Sutra, III. 47
Asana must have the dual qualities of alertness and relaxation. Yoga Sutra, II.46
Course Description
Yoga is a physical, mental and spiritual practice that was first documented in written form 3,500 years ago in the
Rig Veda, and ancient Sanskirt text. As long as 5,000 years ago there were cave paintings o Padmasana (Lotus pose).
Though the physical yoga we practice today is far different from the original style, the philosophy of yoga has not
changed. The word yoga means to “unite” or “yoke”. The goal of Hatha Yoga is to integrate the mind, the body and the
spirit through the practice of Asanas (physical Postures), Pranayama (Breath Control), Dharana (Concentration) and
Dhyana (Meditation).
Hatha Yoga is an “umbrella” term to describe all varieties of physical yoga. Ha literally translates into “sun” and
that translates into “moon”. In this course you will primarily be practicing Vinyasa Flow Power Yoga. Vinyasa, which
means “collection” or “arrangement,” links poses together to create an active class as challenging as the word power
implies. Additionally, you will be learning strict principles of alignment paired with a playful spirit.
Course Goals
The goal of this course is to integrate the mind, body and spirit and to give you the tools to better manage stress,
alleviate physical tensions and achieve optimum physical health. The asana practice increases strength, range of motion,
and flexibility. The pranayama practice lies at the heart of yoga. It soothes and revitalizes the body and mind. Practicing
dharana or concentration steadies the emotions, sharpens the intellect and encourages a caring concern for oneself and
others. Through dhyana inner awareness, the ability to be still and a deeper awareness of the self is experienced.
In this introductory course, you will learn the fundamental asanas of Vinyasa Flow Power Yoga including a
variety of sun salutations, standing postures, balance postures, inversions, seated postures, twists, backbends, forward
bends and restorative poses. Please see attached list of poses with the Sanskrit and English names.
Course Requirements
 Class attendance and Promptness. You need to be here –practicing Yoga-to learn.
 If you walk in after roll is called you will be marked tardy. Two tardies equals one absence.
 Complete the class. If you leave before the class is finished, you will be marked absent.
 Maintain a yoga journal in which you document your weekly experience in class: your understanding of the
physical alignment of the poses, the connection between the breath and the poses and the philosophical aspect of
yoga.
 Turn in a two page summary of your yoga experience at the end of the semester. You should document your
growth from the beginning of the semester through the end and your overall comprehension of yoga. This need to
be turned in on hardcopy—typed and stapled with your name on the paper.
 Knowledge of the Asanas and Pranayama techniques as demonstrated in practical exam.
 Appropriate exercise clothing that you can move freely in.
 Yoga is practiced barefoot-no exceptions.
 No gum chewing.
 All beepers, pagers and cell phones must be turned off and put away when you enter class. 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, it will subject you to the “pizza rule”.
 Participation in all of the Asanas and the appropriate variations
 Refrain from eating heavy meals up to 2 hours before class. A piece of fruit or glass of juice is acceptable.
 Blocks and straps are provided. You must purchase your own mat (Target, Big 5 Sporting Goods ) for sanitary
reasons. You will not be allowed to practice without a mat.
 Please bring a towel(s), blanket and water.
 Children are not allowed, under any circumstance, in the class
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Grading
Participation with full attention to asanas, pranayama, dharana and dhyana
0-1 Absence =A
2 absences =B
3 absences =C
4 absences =D
5 or more absences = F
Practical Final Exam of Yoga asanas
Yoga Journal Summary (Due last regular day of class)
90-100 points “A”
80-89 points “B”
70-79 points “C”
60-69 points “D”
50 points
25 points
25 points
Attendance Policy
Because this is an active, participatory class, I feel it is essential that you come to every class. However, given the
reality of life, I allow one (1) absence for medical purposes or a sick day. More than one absence will begin to lower
your participation points significantly, and more than five absences and you will fail the class. I allow you to make up
no more than two (2) absences by attending the additional Yoga classes offered. Absences must be made up within
two weeks and a signed make-up slipped must be turned in.
Also, coming in late or leaving early will not be allowed as it is disrepsctful to the practice and the students who have
made the effort to be here on time.
***Please Note-there are no make-ups for the final yoga exam. If you miss the final exam, you will
automatically fail the class.
Final Exam Schedule
T/Th class 11:15-12:35
Thursday Dec. 10
11:15am-1:15pm
Textbook
Recommended: Yoga For the Joy of It. by Minda Goodman Kraines & Barbara Rose Sherman,
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.
Accomodations
Any student with a disability, who believes that he/she may need accommodations in this class, is encouraged to
contact the Disabled Student Program and Services office as soon as possible to ensure that such accommodations
are implemented in a timely manner. The office is located in room S205 and the telephone number is (562) 9083420
***Please note***
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.
RIO HONDO COLLEGE
YOGA PROGRAM
That which we persist in doing becomes easier-not that the nature of the task has changed, but an ability to do it has
increased. Ralph Waldo Emerson
Practice and all is coming! K. Pattabhi Jois
ASANAS
Core Standing Postures
Tadasana
Utkatasana
Ardha Utkatasana
Uttanasana
Vrksasana
Utthita Trikonasana
Parivrtta Trikonasana
Parsvottanassana
Eka Pada Uttanasana
Virabhadrasana 1
VirabhadrasanaII
Mountain Pose
Fierce Pose or Chair Pose
Half Fierce Pose of Half Chair Pose
Standing Forward Bend
Tree Pose
Extended Triangle Pose
Revolved Triangle Pose
Intense Chest Stretch
One Legged Standing Forward Bend
Warrior 1 Pose
Warrior II Pose
Surya Namaskar-Sun Salutations
Surya Namaskar A, B, C
Urdhva Hastasana
Upward Hand Mountain Pose
Eka Pada Raja Kapotasana 2
Crescent Moon Lunge
Chatwari
Plank
Chaturanga Dandasana
Four Limbed Staff Pose
Adho Mukha Svanasana
Downward-Facing Dog
Urdhva Mukha Svanasasna
UpwardFacing Dog
Bhujangasana
Cobra Pose
Standing Balances
Ardha Chandrasana
Half Moon Pose
Parivrtta Ardha Chandrasana
Revolved Half Moon Pose
Utthita HAsta Pandugstasana
Extended Hand Foot Big Toe Pose
Ardha Baddha Padmottanasana Half Bound Standing Lotus
Urdhva Prasarita Eka Padasana Standing Splits
Garundasana
Eagle Pose
Seated Forward Bends & Twists
Sukhasana
Seated Staff Pose
Paschimottanasana
Intense West Stretch/Seated Forward Bend
Janu Sirsasana 1
Head-to-nee Pose
Parivrtta Janu Sirsasana
Revolved Head-to-Knee Pose
Trianga Mukhaikapada Paschimottanasana Three Limbed Forward Bend
Ardha Baddha Padma Paschimottanasana Half-Bound Seated Lotus
Marichyasana A-D
Pose Dedicated to the Sage Marichi
Bharadvajasana 1-2
Bharadvaja’s Twist
Ardha Matsyendrasana
Half lord of the Fishes Pose
Jathara Parivartanasana
Revolved Belly Twist
Seated Hip/Groin/Leg Openers
Sukhasana
Easy Pose
Virasana
Hero Pose
Padmasana
Lotus
Balasana
Gomukasana
Baddha Konasana
Upavistha Konasana
Supta Konasana
Supta Padangustasana
Eka Pada Raja Kapotasana 1
Backbends
Salabassana
Dhanurasana
Ustrasana
Setu Bandhasana
Eka Pada Setu Bandhasana
Urdhva Dhanurasana
Matsyasana
Child’s Pose
Cow Face Pose
Bound Angle Pose
Wide-Angle Seated Forward Bend
Reclined Wide-Angle Pose
Reclined Foot Big Toe Pose
One-Legged King Pigeon Pose
Locust Pose
Bow Pose
Camel Pose
Bridge
One-Legged Bridge Pose
Upward Facing Bow or Wheel Pose
Fish Pose
Inversions
Salamba Sarvangasana
Halasana
Karnapidassana
Adho Mukha Vrksasana
Salamba Sirsasana
Supported Shoulderstand
Olow Pose
Knee to Ear Pose
Handstand
Headstand
Misc
Parghasana 1, 2
Paripuna Navasana
Vasisthassana
Purvottanasana
Gate Pose
Full Boat Pose
Side Plank Pose
Intense East Stretch
Restorative Poses
Supta Virsana
Supta Baddha Konasana
Viparita Karani
Savasana
Reclined Hero Pose
Reclined Bound Angle Pose
Legs-Up-the Wall Pose
Corpse pose
Pranayama-Breath Control
Ujjai: 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
Six count breath through one nostril, holding of breath for six counts with both nostrils closed and asix count exhalation
through the other nostril.