Course Syllabus

The Ins and Outs of Yoga

Course Description:
The Ins and Outs of Yoga is a course that breaks down what CAM is and goes in depth about Yoga
specifically. After this three week session is complete each student will know all about the history,
background and benefits of Yoga.

Course Competencies:
By the end of this course you should be able to;

Unit 1:

What is CAM?
What is Yoga?

Unit 2:

History of Yoga
Types of Yoga

Unit 3:

Benefits and importance of Yoga

Basic poses

Course Materials:

Notebook
Writing Utensil
Yoga Mat

Unit One

10 mins
Before we begin I would like to take a moment and have everyone sit up straight in their chairs, hands palm up
resting on their thighs with their eyes closed. Take a deep breath in through your nose with a count of three pauses at
the top and let it out slowly through your nose for another count of 3. Make sure your muscles are relaxed and repeat
this 5 times. Slowly open your eyes and Welcome to the Ins and Outs of Yoga.

What is CAM?
35 mins
-

CAM stands for Complementary and Alternative Medicine.

Complementary and alternative medicine, or CAM, is a category of medicine that includes a variety of
treatment approaches that fall outside the realm of conventional medicine.
Complementary medicine refers to healing practices and products that work in conjunction with traditional
medicine.
Alternative medicine differs in that it is not used as a complement to, but rather as a substitute for
traditional therapy.
About 40 percent of adults and 12 percent of children use some form of complementary and alternative
medicine.
The National Center for Complementary and Alternative Medicine (NCCAM) recognizes five main
categories of complementary and alternative medicine:(2016.)
Mind-body medicine: Mind-body medicine includes treatments that focus on how our mental and
emotional status interacts and affects the body's ability to function. Examples include meditation,
yoga and various therapies expressed through art and music.
Whole medical systems: This category refers to complete systems of medical theory and practice,
many of which go back thousands of years. Examples include traditional naturopathy and
homeopathy from Chinese medicine and Ayurveda, a therapy that originated in India.
Manipulative and body-based practices: Relying on the physical manipulation of the body, this
practice is intended to improve specific symptoms and overall health. Examples of these practices
include chiropractic and osteopathy.
Energy medicine: This form of alternative medicine uses energy fields to promote healing.
Biofield therapies affect energy fields that are said to encircle the human body forms
include Reiki and qi gong. Bioelectromagnetic-based therapies, such as magnet therapy, involve
the manipulation of electromagnetic fields.
Biologically based practices: Herbs, nutrition, and vitamins, dietary supplements and herbal
medicine.

What is Yoga?
15 mins
The practice we are going to talk about in detail is Yoga which falls under the Mind-Body Medicine portion of
CAM.
Yoga is a holistic way of life that integrates all elements of ancient knowledge of Yoga, to make a prayerful
discipline uniting the body, mind and soul. Along with the series of simple, yet effective yoga postures and breathing
techniques, a greater emphasis is placed on the inner experience of meditation, for the well-being of mind and other
hidden elements of human existence. We believe when one is in harmony within, the journey through life becomes
calmer, happier and more fulfilled (Yoga, 2016).

Open for questions

10 mins

Practice Yoga
20 mins
Calabro, S. (2016). Defining Complementary and Alternative Medicine. Retrieved June 21, 2016, from
http://www.everydayhealth.com/alternative-health/the-basics.aspx
Yoga : What Is Yoga? (2016). Retrieved June 21, 2016, from http://www.artofliving.org/us-en/yoga

Unit 2

Before we begin I would like to take a moment and have everyone sit up straight in their chairs, hands palm up resting on their
thighs with their eyes closed. Take a deep breath in through your nose with a count of three pauses at the top and let it out slowly
through your nose for another count of 3. Make sure your muscles are relaxed and repeat this 5 times. Slowly open your eyes and
Welcome back.
History of Yoga
-

Originated in India 5,000 or more years ago.

1500 BCE: During the Vedic period, Vedic priests who were ascetic severely self-disciplined and avoidant of any
forms of indulgence conducted sacrifices, or yajna, in poses that some researchers believe are precursors to the yoga
poses, or asanas, we experience now.
500-1500 AD: During the medieval era, different schools of yoga emerged. Bhakti yoga is a spiritual pathway within
Hinduism that appeared during this time, a type of yoga that focused on living through love and devotion toward God.
1890s: For thousands of years, the term yoga encompassed many things, most of them religious and/or spiritual. But
in the mid-19th century, yoga came to the attention of Westerners, who at the time seemed intrigued by Indian culture.
We can perhaps attribute yogas popularity in the West to Swami Vivekananda, a Hindu monk who toured Europe and
the U.S. in the 1890s to spread knowledge about Hinduism among intellectuals.
20th century: Hatha yoga as didnt become a commonplace exercise in the U.S. until the 1930s and 40s, and finally
reached a peak in the 60s, when Hindu spirituality became far more popular among young Americans. In the 1980s it
became even more popular due to the first health benefits being reported.
21st century: The popularity of yoga in the U.S. has increased throughout the decades, rising from 4 million in 2001 to
20 million in 2011 (2015, October 21).

Types of Yoga
-

Hatha Its all about the basics in these slower moving classes that require you to hold each
pose for a few breaths. Best for: Beginners. Because of its slower pace, hatha is a great class
if youre just starting your yoga practice.

Vinyasa This dynamic practice links movement and breath together in a dance-like way. In
most classes, you wont linger long in each pose and the pace can be quick, so be prepared for
your heart rate to rise. Teachers will often pump music, matching the beats to the sequences
of the poses. Best for: HIIT lovers and endurance athletes are also drawn to Vinyasa class
because of the continuous movement.

Iyengar All about precision and detail, as well as your bodys alignment in each pose. Props,
from yoga blocks and blankets to straps or a ropes wall, Unlike in Vinyasa, each posture is held
for a period of time. Best for: Detail-oriented yogis practiced at any age and is great for
those with injuries.

Ashtanga Consist of six series of specifically sequenced yoga poses, youll flow and breathe
through each pose to build internal heat. The catch is that youll perform the same poses in the
exact same order in each class. Best for: Type-A folks. If youre a perfectionist, youll like
Ashtangas routine and strict guidelines.

Bikram consists of a specific series of 26 poses and two breathing exercises practiced in a
room heated to approximately 105 degrees and 40 percent humidity. All Bikram studios
practice the same 90-minute sequence. Best for: Amateurs.

Hot Yoga similar to Bikram in that its practiced in a heated room. While the heat will make
you feel like you can move deeper into some poses compared to a non-heated class, it can be
easy to overstretch, so dont push beyond your capacity. Best for: Hardcore sweat lovers.

Kundalini Physically and mentally challenging practice looks very different from your typical
yoga class. Youll perform kriyas repetitive physical exercises coupled with intense breath
work while also chanting, singing and meditating. Breaking through your internal barriers,
releasing the untapped energy residing within you and bringing you a higher level of selfawareness. Best for: People looking for a spiritual practice. Those who are seeking something
more than a workout may enjoy Kundalini due to its emphasis on the internal aspects of yoga,
including breath work, meditation and spiritual energy.

Yin Yoga If you want to calm and balance your body and mind, this is where youll find your
zen. Yin yoga poses are held for several minutes at a time. This meditative practice is designed
to target your deeper connective tissues and fascia, restoring length and elasticity. Best
for: People who need to stretch and unwind.

Restorative The mellow, slow-moving practice with longer holds gives your body a chance tap
into your parasympathetic nervous system, allowing you to experience deeper relaxation.
Youll also use a variety of props including blankets, bolsters and yoga blocks to fully support
your body in each pose. Best for: Everyone. In particular, who has experienced insomnia or
who struggles with anxiety. Its also great for athletes on recovery days (2015, August 14).

Open for Questions

Practice of Yoga
Bushak, L. (2015, October 21). A Brief History Of Yoga. Retrieved June 21, 2016, from
http://www.medicaldaily.com/brief-history-yoga-ancient-hindu-scriptures-modern-westernized-practice358162
Yu, C. (2015, August 14). Yoga for Beginners: 9 Types of Yoga to Try. Retrieved June 21, 2016, from
http://dailyburn.com/life/fitness/yoga-for-beginners-kundalini-yin-bikram/

Unit 3
Before we begin I would like to take a moment and have everyone sit up straight in their chairs, hands palm up resting on their
thighs with their eyes closed. Take a deep breath in through your nose with a count of three pauses at the top and let it out slowly
through your nose for another count of 3. Make sure your muscles are relaxed and repeat this 5 times. Slowly open your eyes and
Welcome back.

Basic Poses for beginners

Mountain Pose: Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, raise
your hands overhead, palms facing each other with arms straight.

Downward dog: All fours with hands directly under shoulders, knees under hips. Walk hands a few inches forward and
spread fingers wide, pressing palms into mat. Curl toes under and slowly press hips toward ceiling, bringing your body into an
inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent.

Childs Pose: Sit up comfortably on your heels. Roll your torso forward, bringing your forehead to rest on the bed in
front of you. Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.

Warrior: Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot in slightly. Bring your hands to
your hips and relax your shoulders, then extend arms out to the sides, palms down. Bend right knee 90 degrees, keeping knee
over ankle; gaze out over right hand.

Cobra: Lie face down on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the
floor. Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes. Press shoulders down and away from ears.
Push through your thumbs and index fingers as you raise your chest toward the wall in front of you (Yoga Poses, 2016).

Importance of Yoga
Physical Benefits:

Increased flexibility

Increased muscle strength and tone

Improved respiration, energy and vitality

Maintaining a balanced metabolism

Weight reduction

Cardio and circulatory health

Improved athletic performance

Protection from injury (Benefits of Yoga, 2016)

Mental Benefits

Anxiety
Depression
Stress

Open for Questions

Practice of Yoga/Farewell
Yoga Poses for Beginners. (n.d.). Retrieved June 21, 2016, from http://www.fitnessmagazine.com/workout/yoga/poses/beginner-yoga-poses/?page=1
The Benefits of Yoga. (n.d.). Retrieved June 21, 2016, from http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/generalhealth/Pages/yoga.aspx