YogaSole Yoga Intensive Curriculum
* may be updated at any time
WEEK 1 October 2
Philosophy:
Introduction to the Yoga Sutras.
What is yoga?
Who was Patanjali?
Brief history of yoga to provide context for the Yoga Sutras.
Sutras 1.1.-1.4, & 1.12 (effort & non-attachment)
Asana & Anatomy:
Focus on the 1st and 2nd platforms (aka lower body)
Introduce principles of Align, Stabilize, Elongate & Working from the ground up (principle of root & rebound)
Standing Poses:
-Finding Tadasana in every pose
-Externally rotated poses (vira 2, parsvakonasana, trikonasana, vrksasana, ardha chandrasana)
-Asymmetrical neutrals (vira 1 & 3, parsvottanasana, utthita trikonasana)
Anatomy lesson prior to asana practice: overview of the function of feet & ankles, knees, & hips as it applies to standing poses.
Week 1 Journal Prompt: Write about abhyasa (effort) and vairagya (non-attachment). How might we reconcile these seemingly opposing concepts in daily life, in teaching, or in a personal yoga practice?
WEEK 2 October 9
Philosophy:
The 8 Limbs & Styles of Yoga
Overview of all 8 limbs
What are the 5 Yamas?
What is “vinyasa”? What is the principle of “vinyasa krama” in the yoga sutras.
Asana & Anatomy:
Focus on the shoulder girdle & thoracic spine in Surya Namaskar
Surya Namaskar A, B, & C:
-Break down each pose & explore modifications (including use of props in AMS, UMS, & Chaturanga)
-Explore transitions (stepping forward, stepping back, how to build strength for jumpbacks)
Anatomy lesson prior to asana practice: the torso, shoulders, elbow, wrist & hand
Week 2 Journal Prompt: Focus on one of the 5 Yamas this week and write about how it plays a part in your daily life. What challenges did you encounter? What was fulfilling for you? Reflect on your experience.
WEEK 3 - October 16
Philosophy:
The 8 limbs
Review 8 limbs & the 5 Yamas
What are the 5 Niyamas?
Asana & Anatomy:
Focus on the movements of the spine & core stability as it applies to backbends & twists.
-Flexion, Extension, & Neutral
-Anterior & Posterior tilt
-Simple backbends (bhujangasana, salabhasana, bridge pose)
-Complex backbends (urdhva mukha svanasana, dhanurasana, urdhva mukha svanasana)
-Seated & standing twists
Anatomy lesson prior to asana practice: segments of the spine (cervical, thoracic, lumbar, sacrococcygeal), overview of abdominal muscles (transverse, rectus, int/ext obliques), shoulder blade retraction & protraction
Week 3 Journal Prompt: Focus on one of the 5 Niyamas this week and write about how it plays a part in your daily life. What challenges did you encounter? What was fulfilling for you? Reflect on your experience.
WEEK 4
Philosophy:
Ethics & Cultural Appropriation
What is Aum?
Mis-using Namaste (history of Namaste, how it’s been inaccurately appropriated to be said at end of class when it’s actually a greeting)
Offer resources for individual study on Cultural Appropriation
Sutras 2.15 (prevent future suffering) & 2.333 (pratipaksha bhavanam)
Asana & Anatomy:
Hip Openers & Basic Arm Balances. Review movements of the shoulder girdle and spine. Review anatomy of the hip from week 1.
-Functional vs. Structural variation
-Flexibility vs. Hyper Mobility
-Pigeon Pose & how to support w/ props
-Side plank & crow pose
-Forward bends & hamstrings
Anatomy lesson prior to asana practice: Review movements of the shoulder girdle and spine. Review anatomy of the hip from week 1.
Week 4 Journal Prompt: Can you think of a challenging situation where you could employ the practice of pratipaksha bhavanam and prevent future suffering?
Philosophy:
Introduction to the Yoga Sutras.
What is yoga?
Who was Patanjali?
Brief history of yoga to provide context for the Yoga Sutras.
Sutras 1.1.-1.4, & 1.12 (effort & non-attachment)
Asana & Anatomy:
Focus on the 1st and 2nd platforms (aka lower body)
Introduce principles of Align, Stabilize, Elongate & Working from the ground up (principle of root & rebound)
Standing Poses:
-Finding Tadasana in every pose
-Externally rotated poses (vira 2, parsvakonasana, trikonasana, vrksasana, ardha chandrasana)
-Asymmetrical neutrals (vira 1 & 3, parsvottanasana, utthita trikonasana)
Anatomy lesson prior to asana practice: overview of the function of feet & ankles, knees, & hips as it applies to standing poses.
Week 1 Journal Prompt: Write about abhyasa (effort) and vairagya (non-attachment). How might we reconcile these seemingly opposing concepts in daily life, in teaching, or in a personal yoga practice?
WEEK 2 October 9
Philosophy:
The 8 Limbs & Styles of Yoga
Overview of all 8 limbs
What are the 5 Yamas?
What is “vinyasa”? What is the principle of “vinyasa krama” in the yoga sutras.
Asana & Anatomy:
Focus on the shoulder girdle & thoracic spine in Surya Namaskar
Surya Namaskar A, B, & C:
-Break down each pose & explore modifications (including use of props in AMS, UMS, & Chaturanga)
-Explore transitions (stepping forward, stepping back, how to build strength for jumpbacks)
Anatomy lesson prior to asana practice: the torso, shoulders, elbow, wrist & hand
Week 2 Journal Prompt: Focus on one of the 5 Yamas this week and write about how it plays a part in your daily life. What challenges did you encounter? What was fulfilling for you? Reflect on your experience.
WEEK 3 - October 16
Philosophy:
The 8 limbs
Review 8 limbs & the 5 Yamas
What are the 5 Niyamas?
Asana & Anatomy:
Focus on the movements of the spine & core stability as it applies to backbends & twists.
-Flexion, Extension, & Neutral
-Anterior & Posterior tilt
-Simple backbends (bhujangasana, salabhasana, bridge pose)
-Complex backbends (urdhva mukha svanasana, dhanurasana, urdhva mukha svanasana)
-Seated & standing twists
Anatomy lesson prior to asana practice: segments of the spine (cervical, thoracic, lumbar, sacrococcygeal), overview of abdominal muscles (transverse, rectus, int/ext obliques), shoulder blade retraction & protraction
Week 3 Journal Prompt: Focus on one of the 5 Niyamas this week and write about how it plays a part in your daily life. What challenges did you encounter? What was fulfilling for you? Reflect on your experience.
WEEK 4
Philosophy:
Ethics & Cultural Appropriation
What is Aum?
Mis-using Namaste (history of Namaste, how it’s been inaccurately appropriated to be said at end of class when it’s actually a greeting)
Offer resources for individual study on Cultural Appropriation
Sutras 2.15 (prevent future suffering) & 2.333 (pratipaksha bhavanam)
Asana & Anatomy:
Hip Openers & Basic Arm Balances. Review movements of the shoulder girdle and spine. Review anatomy of the hip from week 1.
-Functional vs. Structural variation
-Flexibility vs. Hyper Mobility
-Pigeon Pose & how to support w/ props
-Side plank & crow pose
-Forward bends & hamstrings
Anatomy lesson prior to asana practice: Review movements of the shoulder girdle and spine. Review anatomy of the hip from week 1.
Week 4 Journal Prompt: Can you think of a challenging situation where you could employ the practice of pratipaksha bhavanam and prevent future suffering?