Quarter 1 Month 1
Notes on Practice and Asanas
We have placed the Notes on Practice before the asana section to prepare you for practicing the poses. Month one's notes are tips to help you as you begin your practice.
The month one asanas are warm-ups, which focus on the primary openings of the body. They may seem simple at first glance, but don’t take them for granted; they form the basis of all the postures you'll learn in Hatha Yoga.
The asana section for the second month builds on the warm-ups covered in month one. You'll read the notes on practice for month two as well and review the definitions of terms and actions from month one, before studying the new asanas. The reasons for this are twofold. First, we will begin to use more technical terms in month two to describe the body, its movements, and actions. Reviewing the necessary terms will save you time and make the instructions easier to understand. As you progress in your teaching career you'll find these detailed descriptions valuable. Second, the notes on practice for month two discuss how to integrate and structure new postures into your practice each month.
Month three’s asanas focus again on standing postures, specifically those that require a rotation of the hips. As a preparation for studying these poses you'll review the anatomy and physiology vocabulary and terms from month one. You'll also review the definitions from month one.
Month three's Notes on Practice discuss the relationship between yoga practice and developing range of motion. We think you will find it to be an interesting article, which may challenge some of your assumptions about hatha practice.
Theory and Philosophy
Theory and Philosophy
The theory and philosophy section starts in month one with an overview of the eight limbs of yoga. In month two we focus on the practice of Yama, the restraints. Yama is the first of the eight limbs, which comprise the classical yoga system. The theory and philosophy section for month three looks at Niyama, the observances, and completes your study of the first two limbs of the Patanjali yoga system. Both the philosophy and the teaching skills recordings for month three come from our extensive audio library. You may note some references to events that are a little dated. However the thoughts are timeless and we know that you will find them meaningful.
Teaching Skills
The teaching skills curriculum opens with a discussion of the fundamentals of good communication in a lecture by Bill Kirkwood, Ph.D.
Yoga Techniques
In month two's yoga techniques section, you'll learn alternate nasal breathing.
Sanskrit
You will study a Sanskrit pronunciation guide and recording in month two. These will help you to learn and use the Sanskrit names for postures if and when you choose to. (Knowledge of the Sanskrit names for each posture is not a requirement for certification.)
Anatomy and Physiology
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Recordings
In the course of your studies you will sometimes need to access the recordings out of numeric sequence. Here are the four month one recordings for your convenience.
Guided Asana PracticeThe First Four Limbs of Yoga |
Breath AwarenessCommunication Skills for Yoga Teachers |
Notes on Practice
The PDF document "Month 1 Notes on Practice" is attached as a resource. It begins the teaching of yoga theory and practice. Topics covered are the difference between effort and intensity in your practice, how to determine the proper intensity and duration in your practice, the importance of repetition, choosing the best asanas for your practice, and asana practice and food.
Please read and study the PDF document "Month 1 Notes on Practice." Please review the Notes on Practice each week during month one.
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Theory and Philosophy - An Overview of Yoga
This is the initial lesson of the Theory and Philosophy section of the course, which is devoted to a study of the theory and underlying philosophy of the eight limbs of the classical yoga system of Patanjali and other related topics. It will cover how Hatha Yoga relates to the complete yoga system. Included as a resource for this lesson is the PDF "An Overview of Yoga Month One".
From the article:
"Yoga practice gathers the energies of our bodies and minds
and gently opens our awareness. It reveals the key to establishing
and sustaining vitality, contentment and wisdom in our lives."
From the article:
"Yoga practice gathers the energies of our bodies and minds
and gently opens our awareness. It reveals the key to establishing
and sustaining vitality, contentment and wisdom in our lives."
Reading Assignment
Please read and study the PDF "An Overview of Yoga Month One."
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Asana Practice - Warm-Ups
The asanas for month one are warm-ups, which focus on the primary openings of the body. As we have said, they may seem simple at first glance, but they form the basis of all the hatha yoga postures.
The resources for this lesson include the month one asana practice PDF with photos and descriptions, as well as recording 1, "Guided Asana Practice," and recording 2, "Breath Awareness."
Notes on practice lined pages
If you wish, you can print out and use the "Notes on Practice Lined Pages" document, which we have included as a resource, to jot down notes on your practice of each pose. The pages include a photo of each asana.
Month one asanas Here are snapshots of the month one asanas:
(Click on the images for full size and gallery version.)
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Reading/Listening/Practice Assignment - Asana Practice - Warm-Ups
1. Study the month one Asana Practice PDF document with photos and descriptions. At your scheduled practice time, begin working with the asanas that are included in the PDF. Remember, the first week you may not finish them all, but hopefully by the end of the week you will be able to do all 11 postures within your asana practice time.
2. Listen to recordings 1 and 2 during your practice this week. They will guide you in your practice. Please re-listen to these two recordings each week during month one.
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Recording 1 |
Recording 2 |
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Teaching Skills - Recording 4 Communication Skills for Yoga Teachers
Attached as a resource is a recording on communication skills for yoga teachers, by Bill Kirkwood, Ph.D. We have also added an outline of Dr. Kirkwood's talk to the resources, as well as a diagram that Dr. Kirkwood discusses in the recording. (You will use this diagram for a later assignment.)
Please listen to recording 4, "Communication Skills for Yoga Teachers," by Bill Kirkwood, Ph.D.
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Anatomy and Physiology - A Basic Physiology for Yogis
For a hatha teacher the study of anatomy and physiology is essential, especially in light of the changing student population, many of whom are drawn to yoga for therapeutic relief of discomfort or physical limitation. Anatomy is the foundation upon which you will build your understanding of the mechanics of the hatha system. This section will include selected reading assignments, recordings, outlines and diagrams.
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Reading Assignment - A Basic Physiology for Yogis
Please read and study the PDF "A Basic Physiology for Yogis," during weeks one and two. Review it during weeks three and four.
On page 43 you will find a list of parts of the human anatomy. Review Human Anatomy in Full Color by Green as needed to locate, identify and memorize each anatomical component.
The "Terms and Actions" PDF (page 45) explains anatomical terms related to hatha yoga asanas. Please study it carefully.
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Reading Assignment - The Spiritual Science of Kriya Yoga
Kriya Yoga encompasses all eight limbs of the classical yoga system as presented by Patanjali. This illustrated text contains complete sections on asana, pranayama, and meditation, with detailed explanations designed to enhance your practice. This unique book contains extensive chapters on asana which are organized according to the chakric effect of each posture, offering a rare opportunity for those who wish to practice hatha on a deeper level. You will be completing reading assignments from this text each month.
Read and study pages 60-71 of The Spiritual Science of Kriya Yoga.
Definitions
Below are definitions of words that will be used in month one, and continue to be used throughout the course.
Articulation
The elements of an asana are expressed clearly and accurately
Attitude of an asana
The thought, feeling and state of consciousness cultivated by performing an asana
Bias
The predisposition set up in the physical body and prana by the form and alignment of
the asana.
Integrity of the pose
The level of honesty and integration expressed in the performance of an asana
Structural alignment
The arrangement of the muscles and bones in an asana
Restorative asana
An asana performed in such a way that minimal or no muscular work is required. By so
doing the body and mind can receive the benefits of an asana in the most restful and
“restorative” way possible.
Yoga model
The template for the system of yoga
Reading Assignment - Q1 M1 Definitions
Please read and study the Q1 M1 Definitions.
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Anatomy and Physiology - Parts of the Human Anatomy Vocabulary
A comprehensive understanding of human anatomy and physiology is essential in becoming a knowledgeable yoga teacher and addressing the needs of your students. As a preparation for an in-depth study of human anatomy as it relates to yoga asana, you will need to become thoroughly familiar with the different parts of the muscular and skeletal systems, and the basic physiology of the body. This month you will begin your study by familiarizing yourself with the vocabulary of the parts of the human anatomy which are listed in the Anatomy and Physiology for Yoga Teachers section. It is included as a resource.
Reading Assignment - Parts of the Human Anatomy
Please begin your anatomy study by familiarizing yourself with the vocabulary of the parts of the human anatomy. You will need to be able to identify each one on an anatomical diagram, and in some cases, to describe its function. To gain this knowledge, you will be referencing Green’s Human Anatomy and reviewing pages 1-42 of "A Basic Physiology for Yogis". You may also want to reference The Breathing Book and Yoga, the Iyengar Way. These texts will familiarize you with the terminology which we will be using to discuss the body and its structures.
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Theory and Philosophy - Recording 3 The First Four Limbs of Yoga
Your theory and philosophy studies continue with recording 3, "The First Four Limbs of Yoga," by Goswami Kriyananda. The recording is included as a resource.
"Santosha, or contentment, is what you're looking
for and trying to teach people. Yoga is trying to say,
"you're human and there's such a thing as human frailty."
Acceptancy of our humanmess is the first stage toward
Samadhi or divinity." - Goswami Kriyananda
Please listen to recording 3, "The First Four Limbs of Yoga."
Assignments
Reading Assignment - The Breathing Book
In The Breathing Book, read and perform the inquiries in the Introduction - page 15.
Reading Assignment - Yoga, the Iyengar Way
In Yoga, the Iyengar Way, read the section on dandasana on page 52 and on savasana on pages 150-151.
Assignments - Asana Practice
Please complete and submit the two assignments.
Assignments - Anatomy and Physiology - Bones and Muscles
The resources included here are for you to use in the assignment that comes next. We have attached anatomy diagrams, and the parts of the human anatomy vocabulary sheet included in the month one anatomy and physiology section (page 43).
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