Certification Assignments

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MODULE 1  ASSIGNMENTS

A woman is pregnant and still practising handstands, think through the system and how they affect the body in the first second and third trimester ‘s

Musculoskeletal
Circulatory
Respiratory
Endocrine

 

What are the muscles that affect the pelvis?

Inversions
Write clear, precise instructions for the following poses for a pregnant woman how are they to be applied during each of the three trimesters

Headstand
Shoulderstand
Viparita Karani

What are the contraindications for these poses  

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Review all discomforts an suggest 2 poses for each

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-sacroiliac joint

 

-sciatica

 

-Pubic pain

 

-round ligament pain

 

-mid back pain

 

-swelling (edema)

 

-congestion

 

-increased susceptibility to colds, allergy, hay fever

 

-heartburn

 

-pain in feet related to pelvis changes

 

-headaches

 

-bowel changes

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POSTURE MODIFICATIONS 

Know specific points to observe for safety in each category of poses Ex: hip joint, alignment. What are the risks versus the benefits in the 1st, 2nd and 3rd trimesters?

 

Breath: Ujjayi, Nadi Shodhanam

 

Warm up

1. Cat/cow

2. 2. Child pose

3. Opposite limb extension

4. Dog pose

 

Standing poses

1. Triangle

2. Extended side angle pose

3. Warrior I

4. Warrior 2

5. Half moon pose

6. Pyramid pose

7. Forward bend (uttanasana)

8. Extended leg stretch (utthita hasta padangustasana)

9. Wide leg forward bend

 

Forward bend

1.head to knww forward bend (janu sirsasana)

2. seated forward bend 

3. Cobbler pose

4. Seated wide angle pose

5. Garland pose (malasana)

6. hero’s pose (virasana)

8. simple sitting (sukasana)

 

Twist

1. Simple twist

2. With chair of block in wide legged forward bend

3. Wide knees on back knees bent (wide wipers)

4. Wide knees on back with one leg straight, one leg bent (supine twist)

5. Seated wide angle twist

6. Revolved head to knee pose

 

Backbends- no core poses

1. Bridge

 

Restorative

1. Supine cobbler’s pose

2. reclining hero pose (supta virasana)

3. forward bend with chair

4. savasana

 

Inversions

1.headstand

2. shoulder stand with chair, at wall, center of the room

3. plough

4. legs up the wall 

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MODULE 2  ASSIGNMENTS

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Create 4 prenatal meditation scripts - min 5 minutes. You can submit them in written form, or a recording.

Record your prenatal yoga nidra.

Create a Pranayama for Pregnancy Workshop - Include:

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• Mudras

• An experience of each pranayama (don't for get to caution dizziness).

• A short guided meditation to close each pranayama practice.

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Create & submit 10 one-hour lesson plans following the noted class formats + create & submit a one-hour partner prenatal yoga class with your own theme.

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Lesson Plans




Lesson Plan 1

Physical theme: Body-Breath connection

Practice principle: observation and mindfulness




Lesson Plan 2

Physical theme: hip-opening poses

Practice principle: patience




Lesson Plan 3

Physical theme: creating feelings of love to keep labor progressing




Practice Principle: Love/ Oxytocin




Lesson Plan 4

Physical Theme: Liberate the Shoulders

Practice Principle: Liberation of stress and tension




Lesson Plan 5

Physical Theme: Connecting Gaze to Action

Practice Principle: Focus




Lesson Plan 6

Physical theme: Inner strength - Uterus is a muscle

Practice principle: Using the breath as a source of inner strength




Lesson Plan 7

Physical theme: Body appreciation

Practice principle: Honoring your birthing body




Lesson Plan 8

Physical theme: Body-Mind connection

Practice principle: Feel more, think less




Lesson Plan 9

Physical theme: Concept of Earth=Mother

Practice principle: courage

 

Lesson Plan 10

Physical theme: Enchanted water

Practice principle: being receptive, open to the flow 

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MODULE 3  ASSIGNMENTS

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ASSIGNMENT: 

Read each Yama and Niyama and:

1.  Describe how you could incorporate each one into a prenatal yoga class.

2. Describe how you could relate each one (if applicable) into the mother-baby relationship.

3. Describe how you could relate each on (if applicable) into any relationship the mother has. 

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MODULE 4  ASSIGNMENTS

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Do a session of tapping, and meditate with each mudra, record your insights.

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1.  Describe how you could incorporate each one into a prenatal yoga class.

2. Describe how you could relate each one (if applicable) into the mother-baby relationship.

3. Describe how you could relate each on (if applicable) into any relationship the mother has.

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THERAPEUTIC APPLICATIONS: Complete the following category for each condition listed below:

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1. Factors

2. Poses

3. Alternatives

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BOWEL CHANGES

HEARTBURN

DIZZINESS/ VERTIGO

EDEMA IN LOWER EXTREMITIES

FOOT PROBLEM

HEADACHES

INSOMNIA

SCIATICA

CARPAL TUNNEL SYNDROME

HIGH BLOOD PRESSURE

CONSTIPATION

LEG CRAMPS

WEAK PELVIC FLOOR




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MODULE 5  ASSIGNMENTS

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Create a Yoga Nidra script for a postpartum practice.

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Below are some nutritional related concerns during your pregnancy. If a mom shares with you these concerns, what tips/advice can you share with her? 




EATING ENOUGH OF THE “RIGHT” FOODS, TOO MANY OF THE “WRONG” FOODS 

ANEMIA

PRE ECLAMSIA

BABY’s DEVELOPMENTAL DELAYS

HEARTBURN

LEG CRAMPS

SLEEPLESSNESS

CRAVINGS

INCREASE WEIGHT/ SIGNIFICANT BODY CHANGES

ANXIETY 

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BOOK REVIEW

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Read both required books and send your insights from each chapter.

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Email your completed assignments in ONE email labelled Prenatal YTT Module Assignments to halilove@me.com

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