Yoga Roots Syllabus

Text books needed: please acquire before classes begin.
Hatha Yoga Pradipika Swami Muktibodhananda (find on Amazon.com)
Surya Namaskara: a technique of Solar Vitalization Swami Satyananda Saraswati
Read the Introduction in HYP (20pgs)
Week 1
Intro to Yoga
Opening
Create the space
Introductions
Background
Goals of this class…
1 – What is Yoga? Vs. Hatha Yoga?
a- Goal of Yoga/Hatha Yoga (HYP p. 183-184)
b- 5 bodies as seen in yoga
c- comparison: HYP vs.Yoga Sutras/Patanjali - approach - Physical vs. Menta
2- Syllabus overview – what to expect from each class
3- Sun Salutations – 1st part w/variations
Assignments:
A – Read HYP pgs. 135, 136, 142-144, 185, 203(Jala Neti)-214, 220-224
B- Acquire Neti pot & a journal (to use throughout course)
C- Body assignments: 3 Om’s daily, 3 postures (7-10 breaths each)
Closing

Week 2
Yogic Cleansing… Shatkarmas (Ch. 2 – vs. 58 & 63)
Opening
1- What is yogic diet?
2- Order of Practice : beginning with smell …to cleanse all senses
a. Jala Neti - - benefits, demo, practice
b. Kapalbhati – (shining skull) breathing practice
c. Discuss all major Shatkarmas in HYP
d. 2nd set of SS poses
e. Trataka – eye gazing: internal/external focus, benefits
3- Assign: for next weeka-
read in HYP p. 23-39(review), p. 67, 69-75, 82-93, 98, 99
b- Neti at home, SS postures 7-10breaths each
c- Journal
Closing
Remember to wear comfy clothes next week and bring a mat!!

Week 3
Postures…Asana (p. 7 HYP)
Opening
1- Discussion - Place of Asana in Yoga
a- Branches of Yoga: Karma, Raja, Jnana, Hatha, Mantra, Laya, (& Bhakti)
2- Posture clinic…
3- Sun Salutations – Full flow – 2x
4- Assign 4 next week
a- HYP: p. 149-159, 164-169, 175, 176, 427 (Swara yoga), 445, and
optional read: p. 237- 270 (8 pranayamas… for next week practice)
b- Be aware of your breath this next week… keep a log (journal)– which
nostril you are breathing out of when you wake up/and different hours
during the day
c- SS – at least one round/day
Closing

Week 4
Breath….Pranayama
1- Discussion of Prana – What is Prana? Where found? How to acquire more?
2- 5 Pranas in the body – purpose, direction of flow
3- Swara Yoga… Science of -
4- Types of Pranayama – in HYP p.232-267
Practices:
a- Suryabheda – increase/stimulate Pingala
b- Ujjayi- to promote internalization of senses(Pratyahara)
c- Seetkarii- hissing breath
d- Sheetali – 2nd cooling breath -
e- Bhastrika – bellows breath
f- Bhramari –humming bee
g- Mourchha – swooning breath
h- Plavini- gulping breath----
Additional Practices:
a- Nadi Shodhana – Breath Balancing
b- Breath-o-Fire/Kapalbhati
c- Viloma Breathe
5- Complete SS postures---Using breath
6- Assign for next week:
a- Reading HYP p. 578-580, 600-602
b- Practice Shanti Mantra @ home
c- Choose a breathing practice to work with daily
d- SS – 2 rounds daily
e- journal
Closing

Week 5
Sound….Mantra…Vibration
Opening
1- Discuss Meaning/purpose of Mantra
2- Experience Sound -
a. Listen/Practice
3- Learn Mantras
a- Bija Mantras
b- Gayatri
c- Mahamyritunjaya
4- SS Poses using Mantra
5- Assignments:
a- Reading: HYP p. 286, 332-336(Uddiyana), 340, 341, 351(Moola Bandha),
352, 353(jalandhara), 370-373(Vajroli), 452-454, 577 (Shambhavi),
b- Practice SS using mantras at least once daily, plus Shanti mantra
c- journal
Closing

Week 6
Mudra/Bandha
Opening
1- Brief discussion/ meaning and theory behind these practices
a. Mudras
b. Bandhas
c. Granthis – mental component of Bandha
2- Assignments: (Discuss Personal/Group Assignments for last 2 classes)
a- Reading HYP: p. 542, 543,
b- SS 2x daily at regular time
c- Opening mantra daily
d- Moola Bandha 5 min/day
e- Journal

Week 7
Pratyahara … withdrawal of the senses….
Opening
1- Antar Mouna discuss/practice (inner silence)
2- Yoga Nidra (yogic sleep) discussion…theory, prep poses
3- Practice Yoga Nidra
4- Journal about practice
5- Assignments –
a. HYP reading: p. 231, 528-529, 535-537, 448-451
b. practice Yoga Nidra at home at least 3 times
c. practice opening mantra + min. 2 SS complete
d. Journal

Week 8
Dharana….Concentration & Dhyana….Meditation
Concentration is fixing the mind on any point – internal or external
Dhyana literally means ‘total, non-dual, absolute awareness’.
Opening
1- Intro to Yantras/Mandalas
2- What is Dharana – its application, stages, etc?
3- Dharana – practice – with Mandalas/ Inner practice
4- Assignments:
a- Practice all week with Yantra/Mandala
b- Yoga Nidra 3-5 times during the week
c- HYP reading: p. 160-163, 274, 275, 279, 283, 418, 446, 447, 491, 492

Week 9
Tantra… A bit more in-depth…Kundalini Yoga
Opening
1- What is Tantra?
2- Brief discussion of the Psychology of Chakras
3- Yoga Nidra Chakra meditation
4- Reading assignment: 467-470, 473-476, 499-501
5- Body Assignment – practicing what you feel drawn to – from this course…daily
Same time, consistently

Week 10
Samadhi….Experience the Bliss of who you are!!
Kundalini Yoga Class
No Reading Assignment!! Just Bliss out this week!

Week 11
Overview/Questions/Answers
Personal Assignments due
Open forum…
Grounding again….Closing
Retreat????

Week 12
Group Assignments and Final Exam (for TT students)
Celebrate!!