Term Offered	Information
Fall 2003	8/25/03-12/18/03               10:00am-10:50am                   TR
Spring 2004	1/19/04-5/12/04                  1:00pm-1:50pm                     MW
Summer 2004

COURSE SYLLABUS GUIDE
Beginning Yoga PHYE 134
1 Credit Hour

Office Number: Gym 228
Instructor: Jan Mittleider
Office Phone: (208) 732-6488
E-Mail Address: jmittleider@csi.edu

Course Description:
This course is an introduction to the ABC's of Yoga:
Awareness and proficiency of basic yoga postures and personal alignment.
Breath for enhancing energy levels or calming oneself.
Concentration on the body/mind attention to use of energy, using beginning techniques for visualization and relaxation.
Each student will supplement class activities with pre/post self-assessment activities:
Life in balance questionnaire
Personal health history & physical markers
Write a letter to yourself and projects from the CHOICE list.

Back to top

Pre-requisites:
None; all students are welcome.

Resources:
Websites listed on following page.

Student Objectives:
1. Assess selected fitness components: flexibility, strength and life balance issues with appropriate pre/post testing to mark changes.
2. Learn a series of yoga postures and demonstrate them using good alignment.
3. Learn basic alignment principles of each posture and how to adapt the postures to student's individual body.
4. Learn breathing techniques that enhance personal energy.
5. Introduce simple visualization and relaxation techniques.
6. Select "choice" learning options to supplement physical practice as listed on pages 2-3.

Outcomes Assessment:
Students will mark their progress with pre/post physical testing showing strength, flexibility and balance activities.
Students will complete pre/post Life Balance assessment to chart changes in lifestyle management strategies and complete a behavior modification exercise.
Students will demonstrate Yoga postures with appropriate adaptations for the individual.
Students will select "choice" learning options for successful completion using point evaluations listed on pages 2-3.

Back to top

Policies and Procedures:
1. Be attentive to the Yoga process. Be "on time" to class. Put your crowded schedule aside and create a rejuvenating space for yourself. Focus on what you are doing each moment.
2. Set reasonable personal goals. Listen to your body. Stretch as far as it is comfortable. Work on the edge of the stretch but back off if there is pain. Discomfort is o.k.; pain is not!
3. Clothing should be comfortable and allow movement. NO JEANS!
4. Be in bare feet for all of the standing poses.
5. Feel free to use mats available in class or bring your own sticky mat and blanket (optional).
6. Don't chew gum or wear large pieces of jewelry that might interfere with safe practice.
7. Breathe, breathe, and breathe. Inhale and exhale through the nose unless otherwise instructed. Use the breath to facilitate relaxation into the posture.
8. Don't compare yourself with others.
9. Make a commitment to practice something everyday even if that something is just a 2-minute breathing segment.
10. Select projects to generate 100 points to supplement your active participation in the class.
11. ENJOY YOURSELF!

Grading Practices:
Class attendance 10 points each class (bonus for perfect attendance = 50 points)
Pre-testing 50-65 points
Health history
Physical markers
Life in balance questionnaire
Write a letter to yourself
Projects of choice = see page 2-3 50-125 points
Post testing 50-75 points
Physical markers
Life in balance questionnaire
Write a letter to yourself (revisited)
Evaluation

Final evaluation is based on the following point system:
A = 500 points or more
B = 450-499 points
C = 400-449 points
D = 350-399 points
F = Below 349 points

Back to top

Disabilities:
Any student with a documented disability may be eligible for related accommodations. To determine eligibility and secure services, students should contact the coordinator of Disability Services at their first opportunity after registration for a class. Student Disability Services is located on the second floor of the Taylor Building on the Twin Falls Campus. 208.732.6250 (voice) or 208.734.9929 (TTY), or e-mail aflannery@csi.edu .

Assessments:
Write a letter to yourself and answer with these questions in mind as you write:
Who are you?
What are your hopes and aspirations?
What do you really care about?
What are your eating habits?
How do you handle stress?
Are your relationships with family and friends what you want them to be?
What are your strengths?
What do you like about yourself?
Set a few realistic goals for yourself based upon what you've developed in your letter. Seal in an envelope, file with instructor for end of semester activities.
Health history, physical markers and "Life in Balance" questionnaires will be issued in class.

Back to top

Project Choices:
Choose several of these options for successful completion:

1. Walking is an excellent compliment to yoga for balance. Track your daily steps for 3 weeks using a pedometer. Keep a record for one week and try to add 500 steps each day after you find an average number of steps. (You can purchase a pedometer for $20 from your instructor or borrow one for a $20 deposit.) 20-75 points
2. Keep a food diary for 3 days. Be as accurate as you can be with food consumption and portion size. Log onto www.fitday.com for analysis. Write a one-page paper explaining the positives about your diet and how you might make small improvements. 10-40 points
3. Evaluate one or more of the web sites listed below. What do you like? Dislike? Would you recommend it to a friend? Why or why not? 10-25 points
4. Develop a yoga routine that would enhance your favorite physical activity (walking, sport, etc.). Write why, what, how and demonstrate for instructor. 10-25 points
5. Keep a journal. Record your feelings, thoughts, dreams and experiences when starting a yoga practice. Notice how the exercise affects your health, the length and smoothness of breath, your mindful meditation and how it influences the quality of your day. Do this for one month. 25-50 Points
6. Learn more about aspects of yoga, some of the philosophy behind yoga practice. Write a 2-3 page report on your findings. Document your sources. Share with instructor anytime during the semester. 20-40 points
7. We can be our own best friend or our own worst enemy. Chart your B-A-G: blessings, achievements, gifts daily for a 2-week period. Learn to appreciate your life with sensitivity, awareness and respect for the good as well as the negative. Summarize your experience and share with instructor. 20-40 points

Websites:
Music to go along with yoga practice: www.spiritvoyage.com
Online recipes: www.deliciousdecisions.org
Stress relief: www.stressed.com
Articles about yoga, retreats and book reviews: www.yogainternational.com
General resource centers: www.yogasite.com / www.yogamovement.com
Understanding of yoga: www.yrec.org
Power of prayer: link between science and spirit: www.dosseydossey.com
Diet for a new America - promotes healthy food choices of all life: www.earthsave.org
Good desktop yoga website - for yoga practice at your desk: www.mydailyyoga.com
Stress reduction and meditation: www.jps.net/dkgamow
Yoga for golfers: www.yogaforgolfers.com
Dr. Dean Ornish healthy lifestyle - reversing heart disease: www.my.webmd.com
Yoga meditations for prisoners, at-risk children: www.yogainside.org
Articles on yoga: www.ascentmagazine.com
Yoga for athletes: www.power-yoga.com / www.yogacircle.com

Back to top