EVERETT COMMUNITY COLLEGE

PHYSICAL EDUCATION - HEALTH & WELLNESS

COURSE TITLE: Beginning Yoga COURSE: PEHW 100

LOCATION: Walt Price Student Fitness Center ROOM: 231

QUARTER: Fall CREDIT: 2 CLASS DATES: 9/24-12/6/2018

SECTION: 7120 A DAYS: MTWTh TIME: 7:40-8:30 am
7122 B MTWTh 8:50-9:40 am

INSTRUCTOR: Beverly Anderson OFFICE: 205 (9:45-10:15 am)

EMAIL: banderson@everettcc.edu PHONE: 425-388-9964 ext. 7352

COURSE DESCRIPTION: The practice of yoga improves your fitness through physical exercises,
breath control, self-inquiry, meditation, stress reduction and relaxation. Explore this adaptable
discipline and experience the many benefits for every body, age and stage throughout your lifespan for
vitality and well-being.

COURSE OBJECTIVES & OUTCOMES: Upon successful completion of the course, a student will
be able to:
1. Perform basic yoga postures and movements, with breath and awareness.
2. Improve posture, flexibility, balance, strength and endurance.
3. Promote stress reduction, self-regulation and a sense of well-being.

MATERIALS: Bring your own yoga mat, water bottle and wear comfortable clothing. Have a
notebook to keep your completed assignments and related materials for future reference.

COURSE REQUIREMENTS: Your final grade is based on the following four requirements.

1. Attendance: Initial your own attendance daily in the classroom notebook. The benefits of
yoga are derived from practice, therefore your attendance is most important. Your daily
attendance is worth 5 points for a total of 200 points. Registration in this class is your personal
commitment to the scheduled time. You are permitted 4 absences before it affects your grade.
If you miss more than 4 classes, please discuss your additional absences with your instructor for
appropriate make-up, because more than 4 absences will lower your grade. You can most
easily make-up attendance in your instructor's other yoga classes where your attendance is
directly observed and you initial your own make-up. Otherwise, you may use the Make-Up
Attendance Form to attend the other EVCC yoga classes, or attend at a local yoga studio or gym
with instructor's signature for verification. You may also practice yoga at home with an honest
accounting of your practice time recorded on the Make-Up Attendance Form.

2. Assignments: The weekly assignments are explained on Monday, due on Thursday and
worth 12.5 points each for a total of 100 points. Some assignments have a Canvas PDF that
you can print from online, others do not and must be typed or handwritten. Complete each
assignment on paper and turn it into the classroom assignment folder. Assignment completion
is recorded by color-code on the date turned into the classroom notebook, therefore credit is
evident. Then please keep your assignments and related materials in your own notebook for
future reference.
 3. Mid-Term Report: Due on Thursday of Week 5 and worth 100 points. Write a one+ page
report on something yoga related that is of particular interest to you! Read, research, view and
participate in the practice and then list title, author, instructor and sources with your own
commentary, NO plagiarism. Be prepared to read your report out loud in small groups in class.
Choose from the following: magazine article, book, DVD, website, another class, On Demand,
YouTube, or from your own personal experience, etc.

4. Student-Teaching Presentation: Worth 100 points, all students will lead the class through
one yoga posture or short series on the LAST DAY of class. Draw your posture or series on the
whiteboard in the proper category: Standing, Balance, Transition, Kneeling, Seated, Prone,
Supine, Other. We will put them in an ergonomic sequence by number, it is your turn when
your number is up. State your name and name of the posture, clear audible directions,
coordinated breath, how many breaths or repetitions, asymmetrical R/L, focus of attention and
when to release back to neutral for the next student.

COURSE GRADE: Complete all four requirements for an 'A' grade. Points are worth:
500-475 = A 474-450 = A- 449-425 = B 424-400 = B-
399-375 = C 374-350 = C- 349-325 = D 324-300 = D-
An instructor's withdrawal 'V' grade will be given if there are not enough points for a passing grade. If
all your requirements are finished by the LAST DAY of class, you are done for the quarter! Otherwise,
contact your instructor, who will be available in FIT Office 205 during finals week on Tuesday or
Thursday at 8:00-9:50 am to turn in any remaining work.

CLASS EXPECTATIONS: Class begins on time, so please come in early to set up comfortably.
Students are expected to stay for the whole class. Attendance is most important, so if you are late or
need to leave early, it is still preferred that you attend rather than not, so our class has an 'open door
policy'. Please respect this privilege with a valid reason, then enter or exit very quietly so as to not
disturb the rest of the class.

All students are expected to actively participate in the practice of yoga to the best of their ability for
their own personal benefit. Honest accountability is required. In case of mild illness, fatigue or injury,
it is permissible to participate as appropriate for your condition for proper self-care, then return to your
usual active practice on recovery.

NO cell phone use is permitted during class, keep your focus on the practice of yoga. Your teacher
will designate appropriate times for quiet reflection, groups conversations or class discussions. To
reduce distractions, comments and questions are to be directed to the instructor and the class as a
whole, no side conversations. Yoga is typically a quiet practice for self-inquiry.

CHANGES: In the event of unusual circumstances, changes to the schedule or procedures will be
announced in class or students will receive written notice.

YOGA ASSIGNMENTS: Complete and turn in on Thursday of the assigned week.

WEEK 1: Health Survey - Compete the following information and keep for future reference.
Name: Date:
Age: Height: Chest:
Blood Pressure: Weight: Waist:
Resting Pulse Rate: BMI: Hips:
 1. What is your current physical condition, any particular problems?
2. What forms of physical activity do you participate in regularly?
3. How well do you meet your nutritional needs, any excesses or deficiencies?
4. How long and well do you sleep? When do you have the most energy?
5. How does your current lifestyle affect your overall health?
6. How do you recognize your own stress?
7. What ways do you maintain a healthy state of mind?
8. What are your present goals?
9. What would you like to accomplish in your lifetime?

WEEK 2: Self-Diagram 'Who Are You?' - Write your name in the center of your paper and draw a
circle around your name. Then draw lines out from the circle like spokes from a wheel as you list your
personal relationships, roles and identities. Branch from each spoke any other details. For example,
list yourself as son or daughter, then branch further to list your parents. List your ancestry, siblings and
friends, personality and physical traits, employment, education, skills, talents, activities, hobbies and
other interests, etc.

WEEK 3: Life Time Line - This is an outline of your life history. On the LEFT side of your paper
list dates, from birth to present time in chronological order with important events and experiences to
the RIGHT. Include family events, schools, community organizations, employment, service,
residential moves, vacations, travels, close relationships, births, deaths and any other significant
experiences. This may be typed or handwritten, listed with these headings:
DATES: EVENTS OR EXPERIENCES:

WEEK 4: Values & Goals - Reflect on each value and how you personally define them, then choose
and circle the 5 most important to you. List those 5 values below with several related goals that will
help develop and express your values.
Achievement Family Security Mature Love
Adventure Forgiveness National Security
Broadminded Freedom Optimism
Capable Friendship Orderly
Cleanliness Gratitude Pleasure
Contentment Happiness Polite
Courageous Health Practical
Creativity Helpful Professional
Curiosity Honesty Respectful
Discipline Independent Responsible
Diversity Inner Harmony Resourceful
Ecology Intellectual Social Acclaim
Empathy Intuitive Spirituality
Enjoyment Justice Wealth
Equality Leadership Wisdom
1.
2.
3.
4.
5.

WEEK 5: Mid-Term Report - See Course Requirements for explanation.

WEEK 6: Diet & Activity Log - Record all that you ingest, food and drink, plus your activities for
one day. Do a self-assessment of any excesses or deficiencies or refer to www.myplate.gov for more
information. List in the following way:
INTAKE: FOOD GROUP: SERVINGS:
ACTIVITY: TYPE: TIME:
IDENTIFY ONE POSITIVE CHANGE:

WEEK 7: Composing Yoga - Compose a yoga sequence with 10 of your favorite postures and
movements, with directions and breath. You can draw stick figures or refer to www.yogajournal.com
or other sources for inspiration. Use this for your personal practice at home. Be prepared to share this
in groups in class on Thursday.

WEEK 8: Defining & Integrating Yoga - Consider each of the basic elements listed by Body, Mind
and Spirit and how you express those in your life. Identify and list what contributes or distracts (pros
and cons) from your sense of well-being. This meditation helps you to clarify reality and adjust to life's
constant changes.
SPIRIT:
Self
Others
Community
BODY: MIND:
Diet Thoughts
Activity Emotions
Rest Behavior

WEEK 9: Student-Teaching Preparations - Choose 3 postures or movements that you want to share
for Student-Teaching Presentation on the last day of class. On paper draw stick figures with clear
directions and breath that you may have with you for your presentation. Although you are only
required to do one, it is likely that another student may have drawn that on the whiteboard before you.
So you need to have several options ready, in other words, a plan A-B-C. Be prepared to share this in
groups in class on Thursday.

WEEK 10: Student-Teaching Presentations - See Course Requirements for explanation.

CLASS EVALUATION: This is optional but very important to me for improving this class.
1. What were your impressions of this class?
2. Would you recommend this class to anyone? Why or why not?
3. How is this class similar or different to your ideas or previous experiences of yoga?
4. Is there a form of yoga that is of interest to you that was not covered well?
5. What benefits have you experienced in your yoga practice?
6. Will you continue your yoga practice and in what ways? Why or why not?
7. Do you have any suggestions to improve this class?