COLLEGE OF HEALTH SCIENCES Department of Kinesiology Sport and Recreation Office Fall 2013 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 10:00am-11:20am (9/3-12/12/13) Instructor: Anna Rychner Email and/or Phone Number: Additional Contact: If you are unable to reach the instructor, contact the Sport & Rec Office at 414-227-3123 or email 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: Relax and Breathe CD available in the UWM bookstore
Recommended Readings: 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, 2007 How to Know God, the Yoga Aphorisms of Patanjali, translated with a commentary by Swami Prabhavananda and Christopher Isherwood, Vedanta Society of Southern California, 1953, 1981 Autobiography of a Yogi, Paramahansa Yogananda, Self Realization Felloship, LA, California, 1946 Living with the Himalayan Masters, Spiritual Experiences of Swami Rama, edited by Swami Ajaya, Himalayan International Institute, Honesdale, PA, 1978 Exercise without Movement, Himalayan International Institute of Yoga Science and Philosophy, Honesdale, PA, 1984 Light on Yoga, BKS Iyengar, Schocken Books, New York, 1966 Yoga for Depression, Amy Weintraub, Broadway Books, New York, 2004 Happiness is Your Creation, Swami Rama, compiled by Pandit Rajmani Tigunait, Himalayan Institute Press, 2005 Science of Breath, edited by R. Ballantine, MD, Himalayan Institute of Yoga Science and Philososphy, Honesdale, PA, 1976 The Relaxation Response, Herbert Benson, MD, Avon, New York, 1975 The Stress of Life, Hans Selye, MD, McGraw Hill Book Co., New York, 1976 Tips for successful participation in class: Students may make up for missed classes to improve their grade by writing a short paper on what they've learned about yoga throughout the session and how it has impacted on their personal stress management tool kit. Grading Policies: Grade is based on attendance and active participation, as well as a written report on assigned reading. Attendance - 35% Participation in class discussion - 15% Demonstration of asanas and meditation/relaxation techniques - 40% Written assignments 10%
Grading Scale: A 94-100 A- 90-93 B+ 87-89 B 84-86 B- 80-83 C+ 77-79 C 74-76 C- 70-73 D+ 67-69 D 64-66 D- 60-63 F Less than 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 CD 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 Beginning Asanas, Full tree Relaxation of muscles and joints. Session 6: Pranayama, the Vital Link Prana and Laterality/Chakras Studying the body s polarity through Hatha Yoga Relaxation on Breath at Nostrils
Session 7: Alternate Nostril Breathing for calming Asanas/Pranayama, Locust Relaxation on Nostrils and into Joints Session 8: Raja Yoga, the last 4 rungs of the Yoga ladder Hatha yoga practice Introduction to Surya Namaskara for Vital Energy Relaxation with Svadhyaya Session 9: Pratyahara/Withdrawel of the Senses Yoni Mudra Sun Salutations with Breath Awareness Svadhyaya and Practice Relaxation with counting. Session 10: Dharana, Methods of Concentration Internal vs. External objects of concentration Hatha Practice/ Suns, Half and Full Plow with benefits of Inversion 31 Points Session 11: Dharana Hatha yoga Grounding/Solar Strengthing/Up and Down Dog Inverted Angle, Wide Angle 61 Points Session 12: Dhyana, Meditation for Stress Relief Types of Anxiety Full practice: Asana, Pranayama, Pratyahara Meditation Experience Session 13: Meditation and Calming the Mind/Ishwara Pranidhana Full practice with Meditation Meditation on an Object Session 14: Samyama/Yoga/Self-Realization Hatha Yoga review Five Stages of Meditation Session 15: Meditation on Sound, OM Daily Yoga Practice Hatha/Raja Yoga Practice Meditation on Sol Hum The above schedule may change due to time constraints.
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 student tab, the third link from the bottom. http://www4.uwm.edu/chs/students/current_students/guide_elec_wireless_in_class.cfm Definition of a credit hour: This is a 1 credit course. Students are expected to invest approximately 3 + 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: http://www4.uwm.edu/sac/sacltr.pdf 2. Religious observances. Policies regarding accommodations for absences due to religious observance are found at the following: http://www4.uwm.edu/secu/docs/other/s1.5.htm 3. Students called to active military duty. Accommodations for absences due to call-up of reserves to active military duty should be noted. http://www4.uwm.edu/academics/military.cfm 4. Incompletes. The conditions for awarding an incomplete to graduate and undergraduate students can be found at the following: http://www4.uwm.edu/secu/docs/other/s31.pdf 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: https://www4.uwm.edu/secu/docs/other/s47.pdf 6. Academic misconduct. Policies for addressing students cheating on exams or plagiarism can be found at the following: http://www4.uwm.edu/osl/dean/conduct.cfm and http://www4.uwm.edu/acad_aff/policy/academicmisconduct.cfm 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 which the complaint occurred or to the appropriate university office responsible for enforcing the policy. http://www4.uwm.edu/secu/docs/other/s49.7.htm 9. Grade appeal procedures. Procedures for student grade appeal appear at the following: http://www4.uwm.edu/secu/docs/other/s28.htm 10. Final examination policy. Policies regarding final examinations can be found at the following: http://www4.uwm.edu/secu/docs/other/s22.htm 11. Firearms and dangerous weapons policy. Policy regarding firearms and dangerous weapons can be found at the following: http://www4.uwm.edu/secu/docs/other/s24.5.pdf 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.