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Active as of Fall Semester 2014
I. General Information
1. Course Title:
Yoga For Stress Relief
2. Course Prefix & Number:
PHED 1516
3. Course Credits and Contact Hours:
Credits: 2
Lecture Hours: 1
Lab Hours: 2
4. Course Description:
This course teaches yoga with an emphasis on gentle and restorative asanas (poses), pranayama (breathing) and an introduction to meditation for any age and fitness level. The American Heart Association, Office of Veterans Affairs, and the American Psychological Association all recommend yoga and/or breathing and meditation as a way to reduce and deal with stress or anxiety.
5. Placement Tests Required:
6. Prerequisite Courses:
PHED 1516 - Yoga For Stress Relief
There are no prerequisites for this course.
9. Co-requisite Courses:
PHED 1516 - Yoga For Stress Relief
There are no corequisites for this course.
II. Transfer and Articulation
1. Course Equivalency - similar course from other regional institutions:
Minneapolis Community & Technical College, PESS 1132 Relaxation Techniques, 1 credit
Rochester Community & Technical College, PHED 1124 Tai Chi and Meditation, 1 credit
2. Transfer - regional institutions with which this course has a written articulation agreement:
III. Course Purpose
Program-Applicable Courses – This course is required for the following program(s):
Other - If this course is not required in a program or is not part of the MN Transfer Curriculum, it may be used for the purpose(s) listed below:
- Liberal Arts Elective
- AA Degree Fitness for Life Course
- Technical Elective
IV. Learning Outcomes
1. College-Wide Outcomes
| College-Wide Outcomes/Competencies |
Students will be able to: |
| Demonstrate written communication skills |
Describe in detail one's own personal experience with yoga. |
| Assess alternative solutions to a problem |
Use props and adapt poses to achieve proper alignment. |
| Analyze and follow a sequence of operations |
Practice guided meditation and be able to describe and analyze a personal response appropriately. |
2. Course Specific Outcomes - Students will be able to achieve the following measurable goals upon completion of
the course:
- Practice basic yoga asanas
- Demonstrate increased flexibility and strength
- Demonstrate an understanding of the benefits of yoga
- Practice a variety of breathing techniques
- Practice meditation
- Practice a variety of stress reduction techniques
V. Topical Outline
Listed below are major areas of content typically covered in this course.
1. Lecture Sessions
- Overview
- Yoga is and individual practice.
- Hatha yoga – Iyengar style
- Physical practice – mental focus
- Applying yoga principles to your life
- Choose your attitude
- Guidelines to your own home practice
- Be awake and aware
- Complete relaxation
- Physically releasing tension
- Breathing – Pranayama
- Alternate nostril breathing
- Gap breathing
- Three-part breath
2. Laboratory/Studio Sessions
- Beginning stretching and strength
- Neck and shoulder stretches
- Leg strength, stretching hamstrings, lifting quads.
- Hip openers and alignment of the spine.
- Standing poses
- Balance and stability
- Forward bends
- Spinal Health
- Twists
- Core strength
- Backbends
- Chair yoga
- Stretching on the floor
- Relieving stress
- Restorative yoga
- Pranayama – breathing
- Low back health
- Reviewing DVDs/guided meditations
I. General Information
1. Course Title:
Yoga For Stress Relief
2. Course Prefix & Number:
PHED 1516
3. Course Credits and Contact Hours:
Credits: 2
Lecture Hours: 1
Lab Hours: 2
4. Course Description:
This course teaches yoga with an emphasis on gentle and restorative asanas (poses), pranayama (breathing) and an introduction to meditation for any age and fitness level. The American Heart Association, Office of Veterans Affairs, and the American Psychological Association all recommend yoga and/or breathing and meditation as a way to reduce and deal with stress or anxiety.
5. Placement Tests Required:
6. Prerequisite Courses:
PHED 1516 - Yoga For Stress Relief
There are no prerequisites for this course.
9. Co-requisite Courses:
PHED 1516 - Yoga For Stress Relief
There are no corequisites for this course.
II. Transfer and Articulation
1. Course Equivalency - similar course from other regional institutions:
Minneapolis Community & Technical College, PESS 1132 Relaxation Techniques, 1 credit
Rochester Community & Technical College, PHED 1124 Tai Chi and Meditation, 1 credit
2. Transfer - regional institutions with which this course has a written articulation agreement:
III. Course Purpose
1. Program-Applicable Courses – This course is required for the following program(s):
3. Other - If this course does NOT meet criteria for #1 or #2 above, it may be used for the purpose(s) selected below:
- Liberal Arts Elective
- AA Degree Fitness for Life Course
- Technical Elective
IV. Learning Outcomes
1. College-Wide Outcomes
| College-Wide Outcomes/Competencies |
Students will be able to: |
| Demonstrate written communication skills |
Describe in detail one's own personal experience with yoga. |
| Analyze and follow a sequence of operations |
Practice guided meditation and be able to describe and analyze a personal response appropriately. |
2. Course Specific Outcomes - Students will be able to achieve the following measurable goals upon completion of
the course:
- Practice basic yoga asanas
- Demonstrate increased flexibility and strength
- Demonstrate an understanding of the benefits of yoga
- Practice a variety of breathing techniques
- Practice meditation
- Practice a variety of stress reduction techniques
V. Topical Outline
Listed below are major areas of content typically covered in this course.
1. Lecture Sessions
- Overview
- Yoga is and individual practice.
- Hatha yoga – Iyengar style
- Physical practice – mental focus
- Applying yoga principles to your life
- Choose your attitude
- Guidelines to your own home practice
- Be awake and aware
- Complete relaxation
- Physically releasing tension
- Breathing – Pranayama
- Alternate nostril breathing
- Gap breathing
- Three-part breath
2. Laboratory/Studio Sessions
- Beginning stretching and strength
- Neck and shoulder stretches
- Leg strength, stretching hamstrings, lifting quads.
- Hip openers and alignment of the spine.
- Standing poses
- Balance and stability
- Forward bends
- Spinal Health
- Twists
- Core strength
- Backbends
- Chair yoga
- Stretching on the floor
- Relieving stress
- Restorative yoga
- Pranayama – breathing
- Low back health
- Reviewing DVDs/guided meditations