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Detailed List of Homework by Weekend Immersion

This list may be amended at any time by individual instructors.  Please consult your syllabus and instructor for specific homework assignments.

This page complies a detailed list of homework which needs to completed for each weekend in which you participate, although you may enjoy perusing the links and homework for the many other weekends as well!    All homework must be submitted electronically via e-mail.  If you choose to hand write your homework as opposed to using word  or another program, please scan your final documents to e-mail to us.  Additionally, please retain all homework completed electronically on your computer such that prior to graduation you may submit ALL work completed throughout your time in the program.  While we will gladly review homework and provide feedback along the way, it is administratively too difficult for us to maintain this homework for each student.  As such, maintaining ALL homework and providing this to HYTI for a final review prior to graduation is the responsibility of the student. 

200 Hour Trainee Homework ~ This first section is a list of general requirements for all 200 hour trainees and recommended for 500 hour students as review!  All other segments need to completed for the weekends in which you participate, although you may enjoy perusing the links and homework for the many other weekends as well!

• Read "Yoga Anatomy" by Leslie Kaminoff - This book provides teacher training students to deep look into the core yoga postures offered in most yoga class, vinyasa flow or otherwise.  The book offers full-color detailed anatomical drawings of the most common asanas to provide a deeper understanding of the structures and principles underlying each movement and of yoga itself. From breathing to standing poses, this book will show you how each muscle is used in postures, how slight alterations of a pose can enhance or reduce effectiveness, and how the spine, breathing, and body position are all fundamentally linked. Enjoy!

• Class Attendance - Attend a minimum of three yoga class per week during the entire time frame of your training.  This is of course recommended prior to and well beyond teacher training, as taking classes with a variety of instructors is one of the best ways to continue to learn.  During these classes we would like to you focus on different areas of the class.

  • The first week, pay careful attention to all cuing (body placement, alignment, energetic, inspiring, etc).     Pay attention to not only verbal cues, but also physical cues such as demonstrations, mirroring for new students, etc. Take notes after about cues you found clear or confusing, cuing you may have done differently, whether or not the class was "inspiring" and how that affected your practice, and anything else you'd like.  After attending 3+ classes with this focus write an article summarizing your experience.   

  • The second week, continue to pay attention to cuing but switch your main focus to the sequence of poses in the class. Take note of which transitions are easy and comfortable for you and which transitions are more awkward. For those transitions that are awkward or uncomfortable make a note after class and see if you can come up with a transition which would have been more comfortable.   After attending 3+ classes with this focus write an article summarizing your experience, particularly discussing any awkward sequences you experienced and how you would improve that sequence.

  • The third week, continue to pay attention to all of the above but begin to switch your main focus to the "balance" of the class.  Were all areas of the body worked and worked evenly.  Did the class provide a balance of workout and rest throughout the class.  Did the stretching at the end of class address all of the main muscle groups worked more intensely during class.  Were you swore in an uncomfortable way the next day and if so in what area of the body. What could the teacher have added to the class to stretch and / or restore that particular area of the body. After attending 3+ classes with this focus write an article summarizing your experience.

  • Free Sources for On-line Classes: yogatoday.com offers one weekly free on-line class each week; Join Yoga Journals 21-Day Challenge and get 21 days of free classes and more  http://www.yogajournal.com/21daychallenge/; Short Yoga Breaks Videos http://kripalu.org/article/649/

  • Paid On-line Classes (Usually Offer Free Trial Periods of 15 to 30 Days) - www.MyYogaOnline.com; http://www.yogavibes.com/; http://yogauonline.com/; http://yogaglo.com/ 

• Practice Assisting - Be sure to practice assisting a minimum of five classes tracking which classes you have assisted.  Write a brief article on your experience with assisting and how your assists and confidence about assisting changed from the first to the fifth class.  Please do not begin practice assisting until attending either the assisting immersion weekend or a minimum of three other weekend immersions. 

• Practice Teaching - Practice teaching a minimum of once per week (2 or more times per week is recommended).  Practice teaching should begin from the very first weekend of training and continue until your final class is taught.  If you do not begin teaching a regular class after you graduate, we do highly suggest that you continue a weekly practice teaching session.  You may at first choose to practice teaching a set sequence (such as Ashtanga Pg 15) and teaching this sequence to an empty room of pillow or chairs.  You may also choose to teach while taking the practice at first.  Over time we would like you to progress to teaching your own sequence to friends and family while walking around the room to assist, and only demoing select poses as opposed to "taking" the entire class.  Whether your teaching to empty chairs or a room full of people we ask you to focus on each of the following:

  • Call The Pose ~ Call every pose in English and maybe a few in Sanskrit as you begin to feel comfortable.

  • Cuing Poses ~ Cue in detail proper foot and hand placement, and proper alignment while in each pose.

  • Cuing Transitions ~ Cue in detail smooth transitions from pose to pose.  Pretend the student is brand new and doesn't know a single yoga pose.  What body parts should be moved from where to where in order to progress to the next pose in your sequence.  What areas of the body must be engaged to do so safely (i.e., core always). 

  • Voice Projection ~ Try talking more loudly than you feel comfortable, almost as if your yelling.  When you teach to a larger class this level of voice projection may be necessary for all to hear you.  

  • Voice Clarity ~ Speak slowly and crisply such that your student can easily understand every word.  In the beginning speak uncomfortably slow over-emphasizing the clarity of each individual word. 

  • Energetic or Inspirational Cues - Begin to incorporate energetic or inspirational cues or language that feel authentic to you into your class.  Remember, while students must have proper cuing and safe alignment for each class, often what brings them back is this element which makes your class your own!  While these cues may feel uncomfortable at first over time you will gain comfort with the language that resonates with you! 

  • Studies show that students "hear" first tone, second body language, and third words.  So, in terms of words, sometime less is more.  During the next few weeks, as you attend classes and practice teaching your own class sequences please keep this in mind.  When attending other classes, pay close attention to the teachers tone and how it affects your mental disposition and physical practice.  Are they monotone?  Upbeat?   Is their voice Deep or High Pitched?  How does that affect you and your practice? 

    • Yoga with an Accent: What is an authentic teaching voice? By Meghan Searles Gardner http://www.yogajournal.com/for_teachers/2658 

• 30 Days of Gratitude - Yoga is knowing your alright without needing someone to tell you you are!  Knowing your alright is largely your perspective towards life and the challenges and rewards it presents!  Try to be grateful for everything life provides you...even the challenges.  Psychology has long said that new habits form (and old ones fade) after doing something for 30 days.  So, for 30 days, journal about five things your grateful for each day and see how this changes your approach to every day after 30 days!  Maybe even find and inspirational quote each day and share this on facebook to see how it affects others around you!  http://www.authorpalace.com/business/how-to-change-your-perspective-in-30-days-from-elle-febbo.html  After completing your 30 day challenge write a short article on your experience and how it affected you and send to info@yogaclub.us

  • Example of inspirational quote to share on facebook.  ‎"Life is 10% of what happens to me and 90% of how I react to it!" ~John Maxwell We live in a world that we cannot control that often tosses obstacles our way. While we cannot control the world around us, we can each control our response to it! Choose to respond to stressful situations with calm, to fearful situations with courage, and to challenges with an "I can and I will" attitude! See how much of a difference your perception of a situation and your response to it can make in your ability to enjoy each and every day to the fullest!

• Yoga Sutras ~ Review the Yoga Sutras.  Each week journal about a yoga sutra(s) that speak to you or impacted your life that week.  At the end of training write a one page article on the Yoga Sutra(s) that has most impacted your life and how?   Send summary articles to info@yogaclub.us

• Yamas & Niyamas ~ Review Articles on the Yamas or Niyamas.  Write a one page article describing how how the Yamas and Niyamas may have impacted your life.  Also, write a one page article about how you can incorporate the teachings of the Yamas and Niyamas into your yoga classes (review article links at the end of the document for ideas).  Send summary articles to info@yogaclub.us   Below are example articles focusing on one Yama or Niyama if you would like to take this approach or read further! 

  • Aparigraha in The Age of Consumption by Chris Courtney

• Articles and Videos on the History of Yoga ~

  • History of Yoga A Yoga Journal Article

  • Yoga a Wide Angle View

  • Sri T. Krishnamacharya: His Legacy and Teachings (1888-1989) - http://youtu.be/sSIWKpy4-q4

500 Hour / 1000 Hour Therapeutic Yoga Practicum & Case Studies ~ For those in the Therapeutic Yoga Program visit our Therapeutic Yoga Page which details the case study and practicum requirements specific to that certification.  Please also review and use the attached HIPAA form when working one-on-one with clients (Health Insurance Portability and Accountability Act of 1996).

Anatomy of Yoga Immersions (Structural Anatomy of Yoga, Energetic  Anatomy of Yoga, Anatomy of Breath)  Please note that these homework assignments are required for participants in any of the Anatomy weekends unless labeled at the end with a specific immersion in ()

• Recommended for All ~ Required for Therapeutic Yoga Certifications ~ Watch the Following DVD's: (i) YogAnatomy Vol.1 and Vol. 2 an Introduction to Anatomy for Yoga Practitioners and Teachers by David Keil (available on Amazon or at http://www.yoganatomy.com/dvd-information/) and/or (ii) Anatomy for Yoga DVD by Paul Grilley (this can be purchased on Amazon or at www.pranamaya.com).  You can purchase all three on Amazon for $101.96.  Complete YogAnatomy Vol.1 and Vol.2 quiz on-line at http://www.yoganatomy.com/yoganatomy-vol-1-quiz/  

• Review the Skeletal & Muscular Anatomy Sheets as shown in Heck's Pictorial Archive of Nature and Science

• Yoga Anatomy Did You Know….Chaturanga Is Sanskrit for Shoulder Shredder? by Yoga Tune Up

• Yoga Anatomy Your Shoulders in Downward Facing Dog By David Keil

• Yoga Anatomy Safe Forward Folds (Collection of Articles)

• Read the Meaning of Yoga Article from B.K.S. Iyengar Yoga: The Path to Holistic Health.  Describe what Yoga means to you and / or the changes you've experienced in your life since beginning your yoga path.  E-mail paragraph to melanie@yogaclub.us.  If you would like your article to be published by Yoga Club with you listed as the author  please let us know and we'll gladly do so! 

• "Yoga Anatomy" by Leslie Kaminoff  (Required)

• "The Key Muscles of Hatha Yoga" and "The Key Poses of Hatha Yoga" by Ray Long.  Take two poses that you have historically avoided or considered a great challenge (i.e., the poses you hate) and read in detail about the anatomical focus of these poses, what is working and lengthening, typical obstacles, etc.  Write a review of your study discussing any anatomical challenges specific to you and how you may work to make this pose steady and easy for you as your practice.  "The posture of yoga is steady and easy." ~ Patanjali  (Required)

• Complete Yoga Anatomy Review Sheet.  Please note that we've included the pages referenced by each question for your review within the attached document for those without both books for reference. 

• Chakras ~ Read "Asanas for the Chakra System ~ A prescription of asanas to help balance the subtle energies of the chakra system" by Barbara Kaplan Herring Link (Energetic Anatomy)

• Koshas

  • Introductory Video of the concept of Koshas provided by the Himalayan Institute http://yogainternational.com/article/view/kosha-model-overview (Energetic Anatomy)

  • Koshas Brief Overview & Chart

  • Read " You Are Here ~ The five koshas, or 'layers' of the body, constitute a map for navigating the inner journey" by Shiva Rea  Link (Energetic Anatomy)

• Vayus ~ Read "The Five Vayus" by Sandra Anderson  Link (Energetic Anatomy)

• Yoga: The Path to Holistic Health by BKS Iyengar. Dorling Kindersley. London, 2001 (Recommended)

• Moving Toward Balance: 8 Weeks of Yoga with Rodney Yee. Rodale, 2004 (Recommended)

• Yoga: The Spirit and Practice of Moving Into Stillness by Erich Schiffmann (Recommended)

• The Human Body Book (Recommended for Further Exploration of Anatomy)

Art of Assisting

• The Use of Touch in Yoga Teaching and Therapy by Stephen Parker, PsyD, LP, E-RYT 500

• Read Article "Signs of Spiritual Progress"

• Review Pose Manual.  The Pose manual includes most poses used in a typical yoga class and details for each pose the energy of the pose, alignment, contraindications, modification, and assists.  There is also some fun Chakra information you can review for fun.  While all of this information is great to review, the focus of this homework assignment is to practice each assist.  Practice with a partner EVERY assist outlined in the manual.  Have your partner provide detailed feedback about:  

  • Quality of Touch (hand placement, use of full palm, pressure used, etc)

  • Quality of Grounding To Fly (perceived stability of the assistant; stability felt by the student; etc)

  • Intention: the intention behind every assist: “Sthirasukhamasanam” Stirha: Steady, Grounded, Stable Sukha: Ease, Opening, Allowing, Co-Creating Asana: Seat, Throne, Power.

• Attend other studio classes paying careful attention to the assists provided including the quality of touch, grounding, and intention.  Write a one page article about either (i) your experience (good and/or bad) with assists provided in classes (can also be about assists your witnessed);  or (ii) your fears about assisting or assisted and how you have worked to overcome these fears. 

Art of Teaching / Therapeutic Principles of Sequencing / Intelligent Sequencing

• Overview of Koshas as a Holistic Approach (within sequencing we are largely working within the first two layers):

  • Introductory Video of the concept of Koshas provided by the Himalayan Institute http://yogainternational.com/article/view/kosha-model-overview (Energetic Anatomy)

  • Koshas Brief Overview & Chart

  • Read " You Are Here ~ The five koshas, or 'layers' of the body, constitute a map for navigating the inner journey" by Shiva Rea  Link (Energetic Anatomy)

• Overview of Doshas (Vata, Pitta, Kapha) & Five Elements:

  • "Yoga and Ayurveda"  by Deborah Knox

  • Excerpts from Texbook of Ayurveda Fundamental Principles by Vasant Lad M.A.Sc. Ch 2 Universal Attributes and Doshic Theory (Highly recommended reading book)

  • "Yoga for Your Dosha" by Stacie Stukin

  • Complete the Worksheet to Determine Your Constitution ~ Complete it twice, once to determine your Prakruti (your natural or more consistent state over time) and a second time to determine your Vikruti (your current state, how you feel now).

  • Review Food Guidelines 

• Review Sequencing Examples:

  • Creating a Theme-Centered Class

  • Sequencing Principles for Energizing and Relaxing

  • Seasonal Sequences to Treat Your Dosha ~ A Compilation of Articles

  • The Potential Dangers of Heated Yoga (For informational purposes only. Our instructors enjoy many styles of yoga, heated and not, and are not in anyway discouraging you from participating in or teaching hot yoga.)   

• Review Interviews and Practices with the Creators of Manny of the Popular Yoga Sequences

  • Review of Ashtanga Series ~ Ashtanga Yoga Primary Series;

  • Bikrim Choudhury ~ History & Philosophy of Bikrim Yoga, "How Yoga Heals"

  • Baron Baptiste ~ Behind the Scenes with Baron Baptiste, Journey into Power Yoga Part 1, Part II

  • Bryan Kest ~ Bryan Kest Power Yoga Class 1 of 4, 2 of 4, 3 of 4, 4 of 4

• Write two full class sequences in the style you'd like to teach (can be more than one style, i.e. power, slow flow, yin).  You may choose to write a practice for your dosha (warming, cooling, and balancing practice), for the season, or for a specific physical injury. Practice each of these sequences in full at least three times making adjustments as necessary.  Use the peak pose sequencing grid, preparation / counter pose guide, bioenergetics of asana chart, and class  sequencing template to help as needed.  When the sequence has been practiced and adjusted, please send the sequence along with a paragraph describing the purpose of the sequence, and any physical or mental affects you experience while practicing your sequence, to info@yogaclub.us for review and feedback. 

• Review Yoga Sutras.  This week journal about both your favorite and most challenging Yama or Niyama and why.  Yamas & Niyamas found in notes and within the sutras.

  • Chapter 2 30-31: The 5 Yamas

  • Chapter 2 32: The 5 Niyamas

  • Chapter 2 33: When negative, remind yourself this brings misery and ignorance

  • Chapter 2 34: Types of Negativity

  • Chapter 2 35-39: Benefits from the 5 Yamas

  • Chapter 2 40-45: Benefits from the 5 Niyamas

• Review the Eight Limbs of Yoga.  Contemp-late your current observance of each of these eight limbs.

• Review Video of Krishnamacharya, the originator of both Ashtanga Yoga and Iyengar Yoga.  These two yoga practices are considered the foundation for all modern styles of yoga. Krisnamacharya Yoga Film 1938

• Read the articles below about meditation and begin to practice a daily meditation (which may begin with as little as five to ten minutes).

  • Meditation 101 By Claudia Cummins ~ http://www.yogajournal.com/practice/1307 

  • Let’s Meditate By Mara Carric ~ http://www.yogajournal.com/practice/141

  • So Hum: Contemplation Meditation by Shiva Rea ~http://www.yogajournal.com/practice/505

  • Hearing the Inner Voice by Stephen Cope ~ http://www.yogajournal.com/practice/2315

  • Other Mediation Articles ~ http://www.yogajournal.com/practice/meditation?more=1

• Review video of Pattabhi Jois Teaching ~ Ashtanga Yoga Primary Series with Pattabhi Jois

• Review Video on Practicing Jump Backs - http://www.youtube.com/watch?v=-BQ16P8APHo

• 200 Hour Required / 500 Hour Optional ~ Practice teaching the Ashtanga sequence (Sun A's, B's, and Standing Asanas, and as you gain comfort adding the finishing series as provided in the manual). Practice both in private (practicing while calling cues to yourself) and teaching to groups of friends.  While practicing, focus on understanding the flow and incorporating breath cues throughout the practice (see manual for details of breath cues for each posture in order page 5-6).  Ashtanga is a great sequence to begin teaching as it is a set sequence and the foundational sequence from which all styles of power yoga were created.  We'll explore this in more depth during the Intelligent Sequencing Weekend. 

Structural Yoga Therapy

• Read Journal of Bodywork & Movement Therapies Article Postural-Structural Assessment:  Is it Necessary? 

• Read Yoga Therapy Today article "Know Pain? A Brief Guide to Understanding Pain for Yoga Therapists" by Neil Pearson, MSc, BScPT, BA-BPHE, CYT, RYT-500

• Read Musculoskeletal Injuries Related to Yoga published in the American Journal of Roentgenology: Diagnostic Imaging and Related Sciences ~ Why every yoga teacher should learn more about kinesiology

• Read Multifidus – Smallest Yet Most Powerful Muscle http://www.coreconcepts.com.sg/mcr/multifidus-smallest-yet-most-powerful-muscle/ (Lower Quarter)

• Read Healing with Yoga: Piriformis Syndrome http://www.dailybandha.com/2013/12/healing-with-yoga-piriformis-syndrome.html (Lower Quarter)

• Articles on specific and common structural issues discussing various ways to prevent and heal the injury and modify yoga poses to protect this area of the body.

  • Rotator Cuff Injury Prevention / Healing ~ Arm Yourself Against Injury By Julie Gudmestad, Licensed Physical Therapist and Certified Iyengar Yoga teacher (Upper Quarter)

  • Low Back: Preventing and Healing Injuries ~ Ease on Back By Julie Gudmestad (Lower Quarter)

  • How to Avoid and Heal Knee Injuries ~ Knee Deep in Yoga (Lower Quarter)

  • Hip Opening Classes ~ Hip Enough? by Diane Anderson; Sequence Stephanie Snyder (Lower Qtr)

• Self-Assessment and Prescription Assignment:

  • Lower Quarter: Please re-scan the full manual with your body structure in mind, making note of any positive results from the asana practice screening, any basic alignment concerns revealed during the weekend from the feet up (feet pronate/supinate, knees in/out, pelvic anterior/posterior tilt, etc), any spinal issues (slipped/bulging disk, stenosis, scoliosis, etc), any hip / pelvic girdle issues (sciatica, sacroilliac pain, hip replacement, etc), and any other issues challenging you (plantar fasciitis, patellofemoral syndrome, etc).  Make note of any known or revealed concerns for your body from a lower quarter structural perspective (spine + hips down).  Write a brief summary of the implications of these issues in your asana practice / daily life, how you might modify your asana practice, asanas you should avoid / adjust and why, asanas you should add to your practice to help correct these issues or alleviate symptoms from these issues.  Practice with these adjustments in mind for 3-4 weeks and write a one page summary of (1) the issues your challenged with, (2) the adjustments you've made to address your body structure, and (3) the impact of these changes over the course of 3-4 weeks on you physically and mentally.

  • Upper Quarter: Please re-scan the full manual with your body structure in mind, making note of any positive results from the asana practice screening, any basic alignment concerns revealed during the weekend from the Upper Quarter (ie forward shoulders, scapulo humeral dysfunctions, postural deviations like anterior pelvic tilt or winging scapula). Make note of any known or revealed concerns for your body from a upper quarter structural perspective (shoulder girdle and neck) . Write a brief summary of the implications of these issues in your asana practice / daily life, how you might modify your asana practice, asanas you should avoid / adjust and why, asanas you should add to your practice to help correct these issues or alleviate symptoms from these issues. Practice with these adjustments in mind for 3-4 weeks and write a one page summary of (1) the issues your challenged with, (2) the adjustments you've made to address your body structure, and (3) the impact of these changes over the course of 3-4 weeks on you physically and mentally.

• Assessment of Another Person:

  • For Upper Quarter: Review the postural assessment material from the course manual. Perform a postural assessment on one person, write up your results with a list of any postural deviations you find, which muscles are lengthened or shortened and which asanas you would recommend. If your client fits into one of the Egoscue models, name which model.
  • For Lower Quarter: Review the Asana Practice Screen material from the course manual. Perform an Asana Practice Screen on one person, write up your results with a list of any modifications you would recommend, along with recommended asanas.

• Structural Yoga Therapy Quiz: Upon completion of both the Upper Quarter and Lower Quarter immersions; complete this Multiple Choice Quiz and Case Study assignment. For those pursuing IAYT Yoga Therapy Certification, we recommend you complete this prior to beginning your practicum training if possible.  PDF   Word

• Read article on Anti-Inflammatory Foods / Diet - http://www.naturalhealthcarestore.com/research_anti-inflammatoryFood.htm  As inflammation in the body is a significant contributor to joint pain and disease, it can play a major role in the holistic approach to wellness.  A general familiarity with these issues can be beneficial to wellness praticitioners.  We have complied information from many reputable sources for your reference including a few short PDF documents (1-2 pages) from universities and doctors summarizing how foods can affect general inflammation in the body.  

Yoga for Eating Disorders

• Read Eating Disorders: An Overview from Maryland University Medical Center

• Read Yoga as Medicine - Effects of Yoga on Eating Disorders by Jessalyn Klein, BA, Catherine Cook-Cottone, PhD University at Buffalo, SUNY

• Read Yoga As Medicine - Hatha Yoga for Type 2 Diabetes

• Review Video "HeavyWeight Yoga" on PBS - Teaching the Three A's - Awareness, Acceptance, & Affection http://video.pbs.org/video/2365170173/  - Full movie link http://www.pbs.org/independentlens/all-of-me/film.html