Homework

Hatha (Flow) Yoga Teacher Training

Here you find the homework assignments that come with the Hatha (Flow) Yoga teacher Training.
Please inform us about the estimated date of submission if you cannot make the due date (is the next HYTT weekend, unless mentioned otherwise).

After weekend 1

  • read Yoga Sutra’s 1.1 – 1.16
  • bring the 6 asana’s plus ujjayi breathing (also find text about Ujjayi Breathing in the Hatha Yoga Pradipika) into your home practice 
  • Memorize the names of the 6 asanas you’ve learned
  • work on your cues (how do you teach and adjust verbally?)
  • prepare if you chose to teach next weekend:

    Start meditation (Nathalie)
    Warming up (Nathalie)
    Balasana (Nathalie
    Ujjayi breathing (Ineke)
    Tadasana (Ineke)
    Utanasana (Ineke)
    Supta badha konasana (Dora)
    Viparita Karani (Dora)
    Shavasana (Dora)

  • read sutra 2.28-2.45 (we will dive into them next HYTT weekend)

Herewith you find:

After weekend 2

  • understand Sanskrit names, see how the asana names are build up.
  • memorize 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 chose to teach next weekend:
    Utkatasana: Chantal
    Adho Mukha Svanasana: Chantal
    Anjaneyasana: Lia
    Parivrtta Anjaneyasana: Lia
    Virabhadrasana 1: Suna
    Virabhadrasana 2: Suna
  • study onto, and write an essay about the subject you’ve chosen from the Yoga Sutra’s. Maximum 1 page.
  • keep your chosen (Ni)Yama or Sutra in your heart until we meet again. How does it 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 subject in 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:
    Ahimsa: Ineke
    Satya: Suna
    Asteya: Gülay
    Brahmacharya: Chantal
    Aparigraha: Nathalie
    Saucha: Dora
    Santosha: Nienke
    Tapas, Svadhyaya & Ishvara Pranidhana: Lia

Herewith you find:

After weekend 3

  • 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?

  • Practice the new learned 6 asanas with some of your peers
  • prepare if you chose to teach next weekend:
    Utthita Trikonasana (Ineke)
    Parivrtta Trikonasana (Ineke)
    Viparita Virabhadrasana (Chantal)
    Utthita Parsvakonasana (Chantal)
    Prasarita Padottanasana (Nathalie)
    Parsvottanasana (Nathalie)
  • Learn the Sanskrit names of the first 18 asanas
  • Write a Start meditation for the beginning of class that takes 5-10 minutes. Hand in your written version by email at least 2 days before the next weekend.
  • 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.

Herewith you find:

after weekend 4

  • Anatomy homework, memorize the most important bones in the body. Nothing to hand in.
  • Sequencing homework: At the end of the last page of Lahma’s presentation is the homework. Hand in one A4 through email before the start of the next TT weekend.
  • Write down English (and/or Dutch) names of the asanas in the two series, and if you like, sketch the poses
  • Practice the 6 new asanas with peers, friends and/or family members. Practice your cueing.
  • Learn the Sanskrit names of the first 24 asanas
  • Still be prepared to present your starting meditation for the beginning of class if it was not your turn last time (we keep the list ?).
  • Work with the 1st chakra the coming 2 weeks. Write your dairy. How is your development on the living areas that correspond with the 1st chakra? This is svadyaya homework, it doesn’t have to be handed in, but will give you insight.
  • 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? Where do you struggle? What goes well? Write this all on a piece of true paper with your name on it, and bring it.

After weekend 5

  • Anatomy homework, draw your favorite yoga pose and color the muscles it activates
  • Practice once a day Ujjayi Breathing
  • Practice in your yoga asana practice Ujjayi Breathing
  • Start to read the introduction in the Hatha Yoga Pradipika page 1-20 (just read)
  • Read the Pranayama and Meditation presentation of Lahma
  • Practice the 6 new asanas yourself and with peers
  • Learn the Sanskrit names of the new asanas
  • Work with the 2nd chakra the coming 3 weeks. Write your dairy. How is your development on the living areas that correspond with the 1st chakra? This is svadyaya homework, no handing in.

Interviews

In between weekend 5 and 6, all students have a personal interview with one of the teachers, based on the letter they have written 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.

After weekend 6 (hand in before January 6)

  • 2 groups of 3 prepare a sequence of 45 minutes to be presented
  • read pages 20-60 of the HYP
  • practice the pranayama presented in the course
  • work on the injuries assignment and hand in by email
  • work and live with the 3rd chakra and write your diary.
  • if you have more time and interest: read on from page 60 into the asana section.

you find here:

After weekend 7 (hand in at least 2 days before weekend 8)

  • 2 groups of 3 prepare a sequence of 45 minutes to be presented
  • read explanation on Bandhas, Agnisara and Bhastrika from Lahma
  • practice Agnisara and Bhastrika as presented by Lahma
  • add the 6 new asanas to your home practice sequence
  • pair up to practice adjustments together (maybe for next TT weekend?)
  • Read HYP page 60-159 and study the document `Notes from the HYP`with reading suggestions (find below).
  • work on the anatomy assignment and hand in by email
  • work and live with the 4rd chakra and write your diary. Can you balance who you really are on the inside with how you behave to the outside? Can you see what relationships are beneficial in your life? How can you bring more balance in your life?
  • Come to the online classes! Attending 2 classes per week is required to receive your
    certificate.

you find here:

extra addings to make your life easier:

After weekend 8 (hand in at least 2 days before weekend 9)

  • Practice kapalabhati minimum 2 times a week 3 rounds.
  • Practice lion breath and the other pranayamas.
  • Live with the 5th chakra: learn to speak your truth.
  • Write down a 1 hour asana practise (you can use the time table in the theory document). As you have to teach a 1-hour class during your practical examen, this is the start / preparation for it. Write it yourself and than:
  • Team up and give each other supportive feedback about the 1-hour class that you are going to sequence. This feedback shoud 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.
  • You don´t have to hand in your sequence yet. If you want us to review it, it can be part of the examen practice weekend (you can bring it in as a subject for the agenda).
  • Start to think what you want to be on the programme of the examen practice weekend of March 19+20. This can be things you want to practice, want more information about, have difficulties with. This is YOUR examen 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 (February 19+20)
  • Keep coming to classes and maintain a home practice!
  • Integrate the new asanas in your home practice and learn their Sanskrit names
  • No anatomy homework

You find here:

After Weekend 9 (hand in at least 2 days before weekend 10)

  • practice the 6 new learned asanas for yourself and teach them to others
  • let someone give feedback on your chaturanga (live or zoom)
  • live with the 6th + 7th chakra. Practice lucid dreaming.
  • body reading: hand in a drawing of your own body, marking charged/discharged areas
  • practice teaching your one-hour class (including one self-chosen pranayama), or start writing your one-hour examen class.
  • practice all pranayamas as taught so far.
  • give and receive feedback on your one-hour class from one of the peers you haven’t practiced with yet. Test your class: go over

Herewith you find:

How the coming sessions will be structured:
Weekend 10: examen practice weekend
Weekend 11: anatomy examen weekend
Weekend 12: May: extra weekend: theory examen weekend
Retreat:  Practical examen midweek
Weekend 13:  final weekend, eventual 2nd examen and closure

After Weekend 10 (hand in homework before weekend 11)

  • practice the 6 new learned asanas for yourself and learn their Sanskrit names
  • Send the finalised and approved version of your INJURIES assignment in an editable file (no PDF)
  • Write an ending for your class and hand in. You cannot talk the whole shavasana – what do you want to share? What do you want them to do/know before shavasana? What do you want to share after shavasana? What do you say or do to end your class? 
  • Optional: compose a playlist that suits your class. Remember: the sequence is more important than the playlist, and this is optional. When we share this with each other we will have 13 playlists that you can work with.

Herewith you find:

Weekend 11

Anatomy examen weekend

Homework for this weekend:

  •  reflect on which pathways playing a role in your yogi’s life
  • return the form for the Retreat
  • study all your notes for the theoretical examen
  • practice your sequence for your practical examen: 1 full hour including all that should be in a yoga class.

Herewith you find:

Weekend 12 (hand in homework before retreat)

Theory examen weekend

  • will be announced after the 28 + 29 May HYTT weekend.
  • if you have something you would like to share with us during the retreat or closure weekend, let us know. Can be woman circle, cacao ceremony, kirtan, dance, special meditation: let us know so we can integrate it in the retreat/closure weekend.
  • hand in your written 1-hour sequence that you have already practiced and reviewed with your peers.

Retreat (hand in homework before closure weekend)

Practical examen week

  • hand in everything that is not yet handed in or needed to be reviewed. Anything not handed in by June 15 influences your diploma!

Weekend 13 (hand in ALL homework at the latest August 2)

Last weekend: closure