Academic Catalog

PHED 21: FOUNDATIONS OF YOGA

Foothill College Course Outline of Record

Foothill College Course Outline of Record
Heading Value
Effective Term: Summer 2023
Units: 1
Hours: 3 laboratory per week (36 total per quarter)
Advisory: This course is included in the Flexibility & Stability family of activity courses.
Degree & Credit Status: Degree-Applicable Credit Course
Foothill GE: Area VII: Lifelong Learning
Transferable: CSU/UC
Grade Type: Letter Grade (Request for Pass/No Pass)
Repeatability: Not Repeatable

Student Learning Outcomes

  • Students will learn:
  • Demonstrate proper technique and increasing expertise in Yoga postures and sequences.

Description

Introduction to the fundamentals of yoga, including foundation principles and practices. Emphasis on the demonstration and practice of correct alignment, balance, and connection for yoga poses (asanas), yogic locks, and pranayama (breathing techniques) for overall fitness and stress management.

Course Objectives

The student will be able to:

  1. Identify concepts and aspects of correct alignment, balance, and connection
  2. Demonstrate foundational lying, seated, and standing asanas, to open and strengthen the mind and body in preparation for a beginning yoga practice
  3. Demonstrate the ability to perform and practice yoga fundamentals independently
  4. Relax at conscious will, both mentally and physically
  5. Demonstrate the grasp of foundation levels of meditation skills
  6. Perform foundation techniques in the art of pranayama (breathing)

Course Content

  1. Foundational aspects of yoga
    1. Physical development
    2. Mental poise and equanimity
    3. Emotional control
    4. Philosophy
    5. Development of character
    6. Thoughtful and compassionate social interaction
    7. Purification of body and mind, thought, word, and deed
  2. Training in foundational yoga postures
    1. Movement routines designed specifically for foundational level
    2. Foundational syllabus of poses: inverted, forward bends, twists, shoulder stretches, pelvic openers, strength, inverted spinal, seated, lower back strengtheners, waist bends, and back bending
    3. Using props to increase skills
  3. Relaxation skills
    1. Physical techniques for tension reduction
    2. Mental techniques for stress management and anxiety control
  4. Breathing techniques
    1. Lying and seated positions for rhythmic controlled breathing exercises
    2. Foundation variations of breathing exercises
  5. Personal private practice
    1. Student will be encouraged to develop personal routines that help with individual physical problems, ailments, and limitations
    2. Student will be helped through lectures and group discussions to overcome obstacles of personal and individual practice

Lab Content

Practice may include, but is not limited to the following:

  1. Savasana
  2. Pavanmuktasana
  3. Supta Matsyendrasana
  4. Manipurasana
  5. Sethu Bandhasana
  6. Supta Ekapadasana
  7. Supta Padangusthasana
  8. Supta Ardha Padmasana
  9. Supta Vrkshasana
  10. Dharmikasana
  11. Majariasana
  12. Janu Sirshasana

Special Facilities and/or Equipment

1. For all sections (in-person and online/hybrid), appropriate exercise wear, one beach towel, one yoga mat.
2. When taught as an in-person section, foam blocks, woven straps, and elastic bands will be supplied by the instructor.
3. When taught as an online distance learning or hybrid section, students and faculty need ongoing and continuous internet and email access. Students will need to secure access to yoga blocks, foam rollers, and a yoga strap.

Method(s) of Evaluation

Methods of Evaluation may include but are not limited to the following:

Skills and techniques will be assessed by direct instructor observation
Committed and regular participation
Oral and written skill tests
1. Independent performance of physical postures
2. Graded on level of preparedness and ability to attend, concentrate, and focus

Method(s) of Instruction

Methods of Instruction may include but are not limited to the following:

Discussion
Cooperative learning exercises
Laboratory
Demonstration

Representative Text(s) and Other Materials

Brown, Christina. The Modern Yoga Bible. 2017.

Rector, Skip. Yoga. 2017.

Stephens, Mark. Yoga Sequencing: Designing Transformative Yoga Classes. 2012.

Although these texts are older than the suggested "5 years or newer" standard, they remain seminal texts in this area of study.

Types and/or Examples of Required Reading, Writing, and Outside of Class Assignments

  1. Basic anatomy worksheet for muscles and bones used in cueing for poses
  2. Optional reading and writing assignments as recommended by instructor

Discipline(s)

Physical Education