Homework

• read the introduction and read and contemplate on Yoga Sutra’s 1.1 – 1.11 (discussed on Saturday).
• read (and contemplate on ) sutra’s 12-15, 23, 27, 30, 32, 33, 34, 39 in preparation to the next weekend.
  You can also read everything from page 1-76 but if that is too much, read the sutra’s mentioned above.
• bring the 6 asana’s plus ujjayi breathing into your home practice.  
• memorize the Sanskrit and English names of the 6 learned asanas .
• work on your cues (how do you teach and adjust verbally).
• prepare if you chose to teach next weekend:

  – Start meditation (Liliia)
  – Warming up (Sarah)
  – Balasana (Melissa)
  – Ujjayi breathing (Shannon)
  – Tadasana (Marion)
  – Utanasana (Nienke)
  – Supta badha konasana (Laura)
  – Viparita karani (Carine)
  – Shavasana (Marjolein)

Herewith you find:

• notes first HYTT weekend

• read Yoga Sutras read book 2: page 77 -p 168 : Sadhana Pada.
  Important sutras: 1t/m 9, 15, 17, 21, 24, 29 t/m 46) 

• understand Sanskrit names, see how the asana names are build up.
• remember the names of the 12 asanas you’ve been taught.
• open your “Light on Yoga” book by Iyengar. Get a feel about how Sanskrit names are build up.
• prepare if you have to teach next weekend:
  – Utkatasana (Sarah)

  – Adho Mukha Svanasana (Isabella)
  – Anjaneyasana and Parivrtta Anjaneyasana (Nazli)
  – Virabhadrasana 1 (Osnat)
  – Virabhadrasana 2 (Georgiana)

• Anatomy homework, reflection (nothing to hand in):
  • Reflect on the yoga (or other) injuries you have personally experienced. What factors contributed to the injuries? How did you deal with the injury in your practice, and how did you make modifications? How did your teachers help you modify your practice?

  • What is your take on physical health and yoga? How do we practice and teach safe yoga?

Herewith you find:

• anatomy presentation (1)

• Sanskrit made simple

• Practice the new learned 6 asanas with some of your peers
• prepare if you chose to teach next weekend:
  Utthita Trikonasana (Carina)
  Parivrtta Trikonasana (Laura)
  Viparita Virabhadrasana (Ineke)
  Utthita Parsvakonasana (Shannon)
  Parivrtta Parsvakonasana (Osnat)
  Prasarita Padottanasana (Marion)
  Parsvottanasana  (Melissa)
• Learn the Sanskrit names of the first 18 asanas
• Write a ‘start meditation’ for the beginning of class that lasts max 5 minutes (practice and time it!). Hand in your written version by email at least 2 days before the next weekend. No Chat GTP please.
  Be prepared to teach it any moment we ask you (without your notes).
• Learn about and live with the first two chakras. You can keep a diary what happens in your life on 1st and 2nd chakra levels. You do this for yourself; nothing to hand in.
• study onto, and write an essay about your subject from the Yoga Sutra’s. Maximum 1 page. No Chat GTP.
• keep your chosen (Ni)Yama or Sutra in your heart until we meet again. How does this subject work for you in your daily life? For example, ahimsa, how (non)violent are you in your daily life to yourself, to others, and the things around you? Can you be more aware of that in your life?
• prepare to give a short and comprehensible (no more than 5 minutes) presentation about what you learned about this (Ni)Yama or Sutra. Present it as a theme in a yoga class:
  Friday:
  Ahimsa 
  Satya
  Asteya
  Brahmacharya
  Aparigraha
  Saucha
  Santosha
  Saturday:
  Tapas
  Svadhyaya
  Ishvara Pranidhana
  Avidya
  Asmita
  Raga
  Dvesha
  

Herewith you find:

• anatomy presentation (2)

• 1st chakra information
• 2nd chakra information
• Heroes, Saints and Sages behind yoga pose names
• Kirtan, Mantra’s, Chants (theory)

• Sequencing homework: At the end of the last page of Lahma’s Sequencing information is the homework. Hand in by email to Lahma one A4 through email before the start of the next TT weekend (lahma@sanasoma.com).
• Practice the 6 new asanas with peers, friends and/or family members. Practice your cueing.
• Learn the Sanskrit names of the first 24 asanas
• If you have not presented your starting meditation for the beginning of class, be prepared to do so next week (you can record them and share them amongst each other!).
• Presenting the learned asana’s. We forgot to spread them, so we will give them to you:
  Shannon starting meditation
  Sarah warmup
  Melissa Garudasana
  Nazli Vkrsasana
  Noelle Virabhadrasana 3
  Isabella Ardha Chandrasana
  Nienke Parivriitta Ardha Chandrasana
  
• Live with the 3rd chakra: find your (will) power and self worth
• Live with the 4th chakra: learning unconditional love and compassion for all living beings.
  Be attentive on these chakra’s the coming weeks. Write your dairy. How is your development on the living areas that correspond with the 3rd and 4th chakra? This is svadyaya homework, it doesn’t have to be handed in, but it will give you insight about yourself.
• Write down English (and/or Dutch) names of the asanas in the two series, and if you like, sketch the poses. Hand in by email to Lahma.
• You can draw your home practice, put emphasis on important parts using colours (not to hand in yet).

Herewith you find:

the sketching workshop and the link to Eva Lotte Lam’s books

information about chakra 3

information about chakra 4 

information about sequencing

mantra’s

In between weekend 5 and 7, all students have a personal interview with one of the teachers, based on the letter you are writing to us.
This meeting is to see how you are doing, what you are facing or struggling with, where you need personal help or for sharing personal things.

Please write down: how is your home practice? How many times do you practice yourself, for how long? How many times you practise with peers/friends/family members? How do you feel the training is going for you? Where do you need support? What are the difficulties? Is there anything you struggle with? What goes well? Write this all on a piece of real paper with your name on it, and hand in in person next time we meet

• The group of 3 prepares a sequence of 45 minutes to be presented, including asana 25 t/m 30. One group teaches Friday, other Saturday.
• Practice the 6 new asanas yourself and with peers.
• Learn the Sanskrit names of the new asanas (25 t/m 30).
• Read the introduction in the Hatha Yoga Pradipika page 1-66.
• Read the Pranayama and Meditation information Lahma prepared for you (2 documents, see below).
• Live with the 5th, 6th and 7th chakra the coming 2 weeks. Write your dairy. How is your development on the living areas corresponding with the chakras? This is svadyaya homework, not to be handed in.
  Live with the 5th chakra: learn to speak your truth.
  Live with the 6th chakra: learn to trust your intuition.
  Live with the 7th chakra: connect to your higher self.
• Anatomy homework: draw your favorite yoga pose and color the muscles it activates. Hand in by email to Natalie.

Herewith you find:

anatomy presentation (3)

meditation information Lahma

pranayama information Lahma (14/1/26 – new)

information about  chakra 5, 6 and 7

• two groups of 3 prepare a sequence of 45 minutes (each 15 minutes) to be teached. Please form the groups yourself and decide which group teaches Friday and which group Saturday.
• The last 2 students also form a group and they will teach a 45-minutes class together (each 20 minutes so that we have at least 5 minutes of shavasana) in weekend 8. 
• read chapter 1 and 2 before March 13 of the Hatha Yoga Pradipika (HYP)
• if you have more time and interest, read on into the asana section (HYP).
• practice the (Kapalabhati) pranayama once a day (see below)
• Natalie gave you the homework in her presentation (see below): one question or one injury to be handed in for physiotherapist Tim, who will join us next HYTT weekend. Hand in by email to Natalie.
• write down an ending of your class. How do you settle your students into shavasana? And how do you talk them out of it, and how do you end the class?
  
• start with writing your sequences. When you arrive at the retreat, we expect you to have 4 sequences of 60-75 minutes ready, with the following focuses: 
  * forward bends
  * twists
  * backbends (this one is to be handed in)
  * balances
  Be creative!

you find here:

• Pranayama from Lahma
• Hatha Yoga Pradipika from Lahma
• anatomy presentation (4)

• 1 group of 2 prepares a sequence of 40 minutes to be presented. This is 2 x 20 minutes teaching including Kapalabhati, plus 5 minutes shavasana extra (total 45 minutes)
• Practice kapalabhati, minimum 2 times a week 3 rounds.
• Practice the other pranayamas.
• add the 6 new asanas to your home practice sequence
• pair up to practice adjustments together 
• if you haven’t done already, this one still stands: read chapter 1 and 2 before March 13 of the Hatha Yoga Pradipika (HYP)
• anatomy assignment on the last page of the presentation: How does your asana work on the systems we worked on this week? Also, watch the videos in the presentation
• Come to the classes! Attending 2 classes per week is required to receive your certificate.
• Find out what your dosha means. Do you live according to your dominant doshas? Work, practise, and live according to your dosha and write your diary. Do a dosha test (find them on internet, here is one) to find your imbalances. Hand in (V2P9K5, V2P6K9) (numbers are the amount of answers in the category) to Margriet by email
• continue writing your sequences. When you arrive at the retreat, we expect you to have 4 sequences of 60-75 minutes ready, with the following focus: 
• * forward bends
  * twists
  * backbends
  * balances
• hand in the backbend focused class before April 13.
  Be extensive. So: inhale lift the right leg up, exhale bring the right foot in between your hands etc etc.
  It needs to be a complete class, which means: including also forward bends, twist and balances, inversions and the right sequencing like standing, crouching etc. Yet the build up and focus is in this case on Backbends
• Be creative!

you find here:

• Information about Timing and Levels by Margriet
• Information about Ayurveda from Margriet
• Anatomy presentation (5)

extra addings to make your life easier:

• Home practice boost strategy

• Practice Agnisara and Bastrika, and keep on practicing the previously learned pranayamas
• Write down a 1 hour asana practise: Back bend class (you can use the time table in the theory document). As you have to prepare to teach a 1-hour class during your practical examen, this is the start/preparation for it. Write it yourself and then:
• Team up and give each other supportive feedback about the 1-hour class that you are going to sequence. This feedback should be about the sequence and about how the other is teaching. Help each other and brainstorm to improve the sequence. You can practice through Zoom or in person. Hand in the Backbend focused class before April 13 by email to Lahma@sanasoma.com as a Word document.
• Start also working on your other 3 sequences. You have to write 4 sequences in total: forward bends, twists, and balances.
• Read all you learned in preparation for the exam.
• Start to think about what you want to be in the program of the exam practice weekend of April 24 and 25. These can be things you want to practice, want more information about, or have difficulties with. This is YOUR practice weekend! For example: you can ask for a masterclass cueing, Q&A with the anatomy teacher, Q&A with Lahma and/or Margriet, have a specific topic you want to know or learn more about, have hours to practice together, have an adjustment hour, get feedback from others, practice your teaching on strangers (clients). Work this out with your peers (you can come an hour earlier on Friday next week if you want to have a group discussion). Hand in at the latest in the next TT weekend April 3
• Keep coming to classes and maintain a home practice!
• Integrate the new asanas in your home practice and learn their Sanskrit names
• Prepare to teach a 75 min Vinyasa or Hatha Flow class with Dancing warriors:
  Group 1: Ineke, Laura, Nazli and Isabella.
  Group 2: Noelle, Sarah, Melissa, Georgiana

You find here:

• Pranayama: Bandhas, Agnisara, Bastrika by Lahma
• Vinyasa and Surya Namascar B by Lahma
• Anatomy presentation (6) from Natalie
• Notes from the HYP from Lahma