COLLEGE OF HEALTH SCIENCES Department of Kinesiology Sport and Recreation Office. Fall SPT&REC 298, Yoga for Stress Management, 1 credit

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1 COLLEGE OF HEALTH SCIENCES Department of Kinesiology Sport and Recreation Office Fall 2015 Course Number, Title, and Credit Hours: SPT&REC 298, Yoga for Stress Management, 1 credit Special Course fee: None Location: Plymouth Church, Graham Hall-2 nd Floor 2717 E. Hampshire Ave. One block east of Mitchell Hall on Hampshire Ave Section Number and Day/Time: Lec 163 F 10:00 AM-11:20 AM 9/2/15-12/14/15 Instructor: Anna Rychner and/or Phone Number: shaktiwaves@ameritech.net or Additional Contact: If you are unable to reach the instructor, contact the Sport & Rec Office at or chs-outreach@uwm.edu Description of course objectives: Learn ancient yoga/health practices for managing daily stressors. Students will learn to identify signs and symptoms of stress, how anxiety manifests in the body and mind, and yoga techniques for relief. The focus will be on gentle yoga breathing to calm the nervous system and meditation. The ancient system of Raja Yoga, a precursor to all other types of yoga dating back to 4000 BC, will be explored, as well as how yoga practices evolved and were introduced into western culture. In this system hatha, or physical yoga, will be introduced as preliminary practices to balance the body, relax the breath, stretch and tone muscles, and massage internal organ systems. All practices are meant to provide students new options for gaining inner strength and self control. Since yoga is geared toward each person s capacity, all ages and body types are invited. Pre-requisite(s): None. This is an introductory course. If you think you have an advanced skill, immediately see the instructor. On discretion of the instructor, a student may be dropped from the course because the content is not appropriate. Required material: *Exercises for Joints and Glands, Simple Movements to Enhance your Well Being as taught by Swami Rama, Himalayan Institute Press, 1977, Honesdale, PA *Relax and Breathe, CD by Anna Rychner, RN, ERYT500

2 Recommended Readings: Light on Yoga, BKS Iyengar, Schocken Books, New York, 1966 Autobiography of a Yogi, Paramahansa Yogananda, Self Realization Fellowship, L.A., California, 1946 Yoga, Mastering the Basics, Sandra Anderson and Rolf Sovik, Psy.D., Himalayan Institute Press, Honesdale, PA, 2000 Keep it Simple Series, Guide to Yoga, Shakta Kaur Khalsa, DK Publishing Inc., London, England, 2001 Downward Dogs and Warriors, Wisdom Tales for Modern Yogis, Zo Newell, Himalayan Institute Press, Honesdale, PA, 2007 Yoga for Depression, Amy Weintraub, Broadway Books, New York, 2004 Happiness is Your Creation, Swami Rama, compiled by Pandit Rajmani Tigunait, Himalayan Institute Press, Honesdale, PA, 2005 Awakening the Spine: The Stress-free New Yoga That works with the Body to Restore Health, Vitality and Energy, Vanda Scaravelli, Harper San Francisco, 1991 The Relaxation Response, Herbert Benson, MD, Avon, New York, 1975 The Stress of Life, Hans Selye, MD, McGraw Hill Book Co., New York, 1976 Meditation and Its Practice, Swami Rama, Himalayan International Institute of Yoga Science and Philosophy of the USA, Honesdale, PA 1992 The Theory and Practice of Meditation, Swami Rama, Edited by Rudolph Ballentine, MD, Himalayan Institute Press, Honesdale, PA, 1976, current printing 2014 Science of Breath, a Practical Guide, Swami Rama, Rudolph Ballentine, MD, Alan Hymes, MD, Himalayan Institute Press, Honesdale, PA, 1978, current printing 2013 Required/Recommended Material(s)/Equipment: Blanket or cushion is recommended for meditation. Sticky Mats are helpful, but not required. Tips for successful participation in class: Do not eat a heavy meal prior to class. Drink small amounts of fluids. Wear loose, comfortable clothing. Maintain state of relaxed attention. Turn off all electronic devices during class. Remove shoes at door.

3 Assignment Policies: Written work will consist of 1.)Blue book journaling, to be handed out at beginning of semester, to document at home Yoga practice, and 2.) 1-3page report on outside reading from recommended reading list. Extenuating circumstances will be considered. Grading: 80% based on Attendance and Active participation in classes as well as daily at home practice to be documented in Blue Book. 20% based on written work turned in before last day of class 12/9/15 or 12/11/15 Grading Scale for Attendance and Active Participation: classes=a A= or % 9-11 classes= B B = or 80-89% 6-8 classes=c C= or 70-79% 3-5 classes=d D= or 60-69% 2 or < classes=f F=0.0 or < 60% Schedule: Session 1: Personal Goal Setting Defining Stress, Life Stressors Danger signals Introduction to Posture and Allignment Session 2: Defining Yoga Its origins, types of yoga systems Raja Yoga, the Yoga of 8 Limbs Focus on Yamas/Niyamas, Restraints/Observances Gentle Yoga for Stress relief/deep Relaxation Session 3: Power of Breath to Detresss Autonomic Nervous System Control Anatomy and Physiology of Breath Continue Joint and Gland Exercises Deep Relaxation from Relax and Breath CD

4 Session 4: Yoga as Balancing Nervous System Polarity in Body Gentle Yoga/Laying Stretches Beginning Asanas, Cobra Coordination Relaxation Exercise Session 5: Hatha Yoga Asanas for Balancing and Stress Relief Gentle Yoga warm up Basic, Beginning Asanas, Relaxation of muscles and joints. Session 6: Pranayama, the Vital Link Prana and Laterality Studying the body s polarity through Hatha Yoga Relaxation on Breath at Nostrils Introduction to Alternate Nostril Breathing Session 7: Raja Yoga, the last 4 rungs of the Yoga ladder Hatha yoga practice Introduction to Surya Namaskara for Vital Energy Deep Relaxation Observing self, Svadhyaya Session 8: Pratyahara/Withdrawel of the Senses Yoni Mudra Sun Salutations with Breath Awareness Svadhyaya and Practice Relaxation with counting.

5 Session 9: Dharana, Methods of Concentration Internal vs. External objects of concentration Hatha Practice/ Suns, Half and Full Plow with benefits of Inversion 31 Points Session 10: Dharana Hatha yoga Grounding/Solar Strengthing/Up and Down Dog Inverted Angle, Wide Angle 61 Points Session 11: Dhyana, Meditation for Stress Relief Types of Anxiety Full practice: Asana, Pranayama, Pratyahara Meditation Experience Session 12: Meditation and Calming the Mind/Ishwara Pranidhana Full practice with Meditation Meditation on an Object Session 13: Samadhi/Self-Realization Hatha Yoga review Five Stages of Meditation Session 14: Meditation on Sound, OM Daily Yoga Practice Hatha/Raja Yoga Practice Meditation on Sol Hum *The above schedule may change due to time constraints.

6 Attendance requirements: Any student who does not participate in classes cannot expect to satisfactorily complete course objectives and therefore should consider dropping the course. Guidelines for wireless and electronic devices in the classroom: The guidelines are on the College of Health Sciences website under the current student resources section Definition of a credit hour: This is a 1 credit course. Students are expected to invest approximately 4+ hours per week in class activities. This includes class participation, independent practice using Relax and Breathe CD, and recommended readings. University Policies 1. Students with disabilities. If you will need accommodations to meet any of the requirements of this course please contact me as soon as possible. Verification of disability, class standards, the policy on the use of alternate materials and test accommodations can be found at the following: 2. Religious observances. Policies regarding accommodations for absences due to religious observance are found at the following: 3. Students called to active military duty. Accommodations for absences due to call-up of reserves to active military duty should be noted Incompletes. The conditions for awarding an incomplete to graduate and undergraduate students can be found at the following: 5. Discriminatory conduct (such as sexual harassment). Definitions of discrimination, harassment, abuse of power, and the reporting requirements of discriminatory conduct are found at the following: 6. Academic misconduct. Policies for addressing students cheating on exams or plagiarism can be found at the following: and 7. Class misconduct: Disruption of class, harassment, and any behavior considered hazardous to others may be cause for dismissal from class. 8. Complaint procedures. Students may direct complaints to the head of the academic unit or department in which the complaint occurs. If the complaint allegedly violates a specific university policy, it may be directed to the head of the department or academic unit in

7 which the complaint occurred or to the appropriate university office responsible for enforcing the policy Grade appeal procedures. Procedures for student grade appeal appear at the following: Final examination policy. Policies regarding final examinations can be found at the following: Firearms and dangerous weapons policy. Policy regarding firearms and dangerous weapons can be found at the following: Assumption of Risk: Students are notified that this course/activity has inherent hazards, exposures, and risks, some known and some unanticipated, which could result in harm, injury (physical or mental), illness, diseases, death or damages to the student, the student s property or to other third parties or their property. By enrolling in and continuing to participate in this course/activity, students are voluntarily agreeing to assume all of the inherent hazards, exposures, and risks associated with this course. Students must accept full responsibility for their own health and wellbeing by participating in this activity. Students must also accept full responsibility for third parties whose health and well-being are affected by the students participation in this course/activity. Students are also notified that UWM does not provide any accident or health insurance to cover participation in the course/activity, and that students are responsible to provide their own such insurance. Students will not be required to sign a separate Assumption of Risk, Waiver, and Release form for this course/activity.