Academic Catalog


Foothill College Course Outline of Record

Foothill College Course Outline of Record
Heading Value
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

  • identify the basic anatomy and terminology used in the practice of restorative yoga
  • Demonstrate restorative yoga poses and sequences with correct form, focus, connection and alignment


A relatively modern form of yoga that focuses on opening the connective tissue and fascia of the body in order to create balance, connection, alignment, strength and flexibility. Poses are held for extended periods of time with additional support and emphasis on allowing the body to release without force.

Course Objectives

The student will be able to:
A. identify concepts and principles of restorative yoga
B. demonstrate proper technique in the physical postures of restorative yoga
C. practice the basic techniques of restorative yoga, including any necessary modifications or the use of props for maximum benefit
D. reduce stress both mentally and physically
E. explore visualization and breathing exercises in the reconnection to the authentic self
F. understand the importance to perform and practice restorative yoga independently for lifelong benefit

Course Content

A. Aspects and methods of restorative yoga
1. Breathing techniques
2. Posture and alignment
3. Philosophy
4. Development of character; aligning core values and actions
5. Thoughtful and compassionate social interaction
6. Union of body, mind, and spirit
B. Physical postures
1. Traditional syllabus of poses: seated, standing, and lying inverted, forward bends, twists, shoulder stretches, pelvic openers, strength, inverted spinal, seated, lower back strengtheners, waist bends, and back bending
2. Practice in increasing the duration and deepening of poses
3. Poses modifiable and designed specifically for all levels
4. Using props and partners to advance skills
C. Principles of restorative yoga
1. Movement and breath are coordinated
2. Start where you are and design a practice that is appropriate for your needs
3. Begin with the simplest poses and progress toward the more complex
4. Asanas or postures contain the two qualities of sthira (steadiness, alertness) and sukha (inner joy, ease) and reflect the approach of the union of opposites (solar/lunar)
5. Use counter poses to balance the effects of each asana
6. Use modifications of postures for different levels and injury prevention
7. Listen to your body, always come out of a pose when your breath or equilibrium is disturbed or there is strain in the body
8. Cultivate a gradual progression/evolution within your yoga practice
D. Basic techniques of restorative yoga
1. Asana postures: standing poses, balance poses, backbends, twists, forward bends, hip openers, inversions
2. Bandhas--three Bandhas (locks or gathering of energy): Mula Bandha (root lock), Udyiana Bandha ("to fly up", lifting of the lower belly), Jalandhara Bandha (chin lock)
3. Grounding/stabilizing the pose (the anchor within the pose)
4. Activation (where the pose is activated/initiated from)
5. Elongation (which direction the spine is elongating itself)
6. Relationship (what the relationship is from one pose to the next)
E. Stress reduction
1. Diverse techniques and styles of relaxation to calm the mind
2. Diverse techniques and styles relaxation to rest the body
F. Meditation and visualization techniques
1. Diverse styles of meditation/visualization introduced
2. Training in the physical art of anchoring consciousness to the present moment
G. Personal private practice
1. Student will be encouraged to develop a personal routine that helps with individual physical problems, ailments, and limitations
2. Student will be helped through demonstrations and modifications of exercises to achieve an appropriate personal and individual practice

Lab Content

Lab content may include but is not limited to:
A. Leg raises
B. Snail pose
C. Tripod
D. Crocodile
E. Camel
F. Child's pose
G. Saddle
H. Butterfly
I. Spinal twist
J. Pentacle

Special Facilities and/or Equipment

A. Appropriate exercise wear, one yoga mat, one towel, one 4-inch foam yoga block.
B. When taught as an online distance learning or hybrid section, students and faculty need ongoing and continuous internet and email access.

Method(s) of Evaluation

A. Skills and techniques will be assessed by direct instructor observation
B. Committed participation
C. Oral or written skill tests
D. Final examination
1. performance of physical postures
2. graded on level of preparedness and ability to attend, concentrate, and focus

Method(s) of Instruction

A. Instructor demonstration
B. Mini-lectures
C. Group discussion
D. Direct observation of student performance with necessary instruction/modification

Representative Text(s) and Other Materials

Brown, Christina. The Modern Yoga Bible. Walking Stick Press, 2017.

Rector, Skip. Yoga. 2017.


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

A. Optional reading and writing assignments as recommended by instructor.



Physical Education