Basics Of Asans

  • Asana (posture) and its meaning
  • Methodology of asana and its three stages
  • Static and dynamic asanas and their physiology
  • Meditative and cultural asanas
  • Anatomy and physiology of asanas
  • Method, contra -indications and alignment, correction of fault

Balancing poses

  • Bakasana – Crane pose
  • Dandayamna Baddha Konasana – Balancing Bound Angle Pose
  • Dandayamna Bharmanasana – Balancing Table Pose
  • Eka Hasta Vyaghrasana – One Handed Tiger Pose
  • Urdhva Upavishta Konasana – Upright Seated Angle Pose
  • Vasisthasana – Side Plank Pose
  • Vikasitakamalasana – Flowering Lotus Pose

Core Strengthening Pose

  • Ardha Phalakasana – Low Plank Pose
  • Catuspadapitham – Crab Pose
  • Dandayamna Bharmanasana – Balancing Table Pose
  • Dandasana – Staff Posture Pose
  • Eka Pada Adho Mukha Svanasana – One Leg Downward Facing Dog Pose
  • Eka Pada Navasana – One Leg Boat Pose
  • Vyaghrasana – Tiger Pose
  • Paripurna Navasana – Upward Boat Pose
  • Phalakasana – Plank Pose
  • Purvottanasana – Inclined Plane Pose
  • Vasisthasana – Side Plank Pose

Back bending Poses

  • Ardha Ustrasana – Half Camel Pose
  • Ardha Virabhadrasana I – Low Warrior I Pose
  • Catuspadapitham – Crab Pose
  • Eka Pada Rajakapotasana A – One-Legged King Pigeon (Version A) Pose
  • Eka Hasta Vyaghrasana – One Handed Tiger Pose
  • Simhasana – Lion Pose
  • Svanasana – Dog Tilt Pose
  • Ustrasana – Camel Pose
  • Utthita Svanasana – Extended Dog Pose
  • Vyaghrasana – Tiger Pose

Forward Bending Poses

  • Adho Mukha Shvanasana – Downward Facing Dog Pose
  • Gomukhasana – Cow Face Pose
  • Balasana – Child Pose
  • Ardha Parsvottanasana – Half Pyramid Pose
  • Janu Sirsasana – Seated Head To Knee Pose
  • Kurmasana – Tortoise Pose
  • Parsva Upavistha Konasana – Side Seated Angle Pose
  • Sasangasana – Rabbit Pose Pose
  • Upavistha Yoga Mudra – Seated Yoga Seal Pose
  • Utthita Eka Pada Kapotasana – Extended One-Legged Pigeon Pose
  • Paschimottanasana – Seated Forward Bend Pose

Side Bending Poses

  • Ardha Mandalasana – Half Circle Pose
  • Parighasana – Gate Pose
  • Parivrtta Janu Sirsasana – Revolved Head To Knee Pose

Inversion Poses

  • Upavistha Yoga Mudra – Seated Yoga Seal Pose

Shoulder Opening Poses

  • Ardha Matsyendrasana A – Half Lord Of The Fishes (Version A) Pose
  • Ardha Matsyendrasana B – Half Lord Of The Fishes (Version B) Pose
  • Ardha Namaskar Parsvakonasana – Half Prayer Twist Pose
  • Parivrtta Adho Mukha Shvanasana – Revolved Downward Facing Dog Pose
  • Sucirandhrasana – Threading The Needle Pose

Hips Opening Poses

  • Ardha Padmasana – Half Lotus Pose
  • Agnistambhasana – Firelog Pose
  • Ardha Urdhva Upavishta Konasana – Half Upright Seated Angle Pose
  • Baddha Konasana – Bound Angle Pose
  • Bhadrasana – Gracious Pose Pose
  • Eka Pada Adho Mukha Svanasana – One Leg Downward Facing Dog Pose
  • Dandayamna Baddha Konasana – Balancing Bound Angle Pose
  • Eka Pada Rajakapotasana A – One-Legged King Pigeon (Version A)Pose
  • Gomukhasana – Cow Face Pose
  • Padmasana – Full Lotus Pose
  • Parivrtta Janu Sirsasana – Revolved Head To Knee Pose
  • Parsva Upavistha Konasana – Side Seated Angle Pose
  • Hanumanasana – Seated Splits Pose
  • Kurmasana – Tortoise Pose
  • Namaskarasana – Prayer Squat Pose
  • Utthita Namaskarasana – Extended Leg Squat Pose
  • Vikasitakamalasana – Flowering Lotus Pose
  • Upavistha Konasana – Seated Angle Pose
  • Urdhva Upavishta Konasana – Upright Seated Angle Pose
  • Utthita Eka Pada Kapotasana – Extended One-Legged Pigeon Pose

Twist Poses

  • Ardha Matsyendrasana A – Half Lord Of The Fishes (Version A) Pose
  • Ardha Matsyendrasana B – Half Lord Of The Fishes (Version B) Pose
  • Ardha Namaskar Parsvakonasana – Half Prayer Twist Pose
  • Parivrtta Adho Mukha Shvanasana – Revolved Downward Facing Dog
  • Sucirandhrasana – Threading The Needle Pose

Part – 2 : Basics of Pranayama

  • What is pranayama (breathing Practice) and classification ?
  • Anatomy and physiology of pranayamas
  • Practice of all basic pranayamas and their variations

Pranayama

  • Anuloma Viloma
  • Ujjayi
  • Sitali
  • Kapalbhati
  • Bhastrika
  • Bhramari
  • Suryabhedena
  • Chandrabhedana
  • Chuk chuk pranayam
  • Theory of Plavini

Part – 3 : Basics of Meditation

  • What is meditation and its classification
  • Mechanism of meditation and challenges of meditation
  • Different techniques of meditation
  • Effect of meditation on body and mind

Different types of Meditation (Primary Level)

  • Om Meditation
  • Vilom – Bhav
  • Soham
  • Chakra Meditation
  • Divine Kriya
  • Kundlini Meditation
  • Yog Nidra

Part – 4 : Basics of Bandha

  • What is Bandha (Lock) ?
  • Types of Bandha
  • How to use Bandha ?
  • Its Benefits & Limitation

Bandha

  • Mool Bandh
  • Udiyan bandh
  • Jalander Bandh

Part – 5 :Basics of Yogic Mudras (Energy Seals)

  • About Mudra and there types
  • How to use Mudras in different Pranayam & Meditation ?
  • Its Benefits & Limitation

Mudras

  • Ashwini mudra
  • Shakti Chalini Mudhra
  • Shankhmukhi Mudra
  • Shambhavi Mudra
  • Yog Mudra
  • Vipreetkarni Mudra Or Sheersh Asan – Kapal Asan
  • Unmani mudra
  • Maha mudra
  • Maha bheda mudra
  • Maha vedha mudra

Part – 6 : Basics of ShatKarmas (Cleasing Process)

  • What is shat kriya and their classifications?
  • Hatha yog and kriyas, Yog therapy and use of kriyas
  • Jal neti, sutra neti, kunjalkriya, Sankhaprachalena
  • Anatomy and physiology of kriyas

ShatKarmas

  • Jala Neti
  • Kapala Bhati
  • Sutra Neti
  • Aganisara
  • Dhauti (Vamana)
  • Tratak
  • Nauli
  • Shankh Prachalan

Part – 7 : Mantras (Chanting):

  • Gyatri Mantra
  • Soham Mantra
  • Om Mantra
  • Shiva Mantra

Part – 8 : Yoga Philosophy and its types

  • What is not yoga, Is yoga is a religion?
  • Classification of yoga, Origin and history of yoga
  • What is hatha yoga, Different components of hatha yoga?
  • Ashtanga yoga and description of its eight components
  • Ashtanga vinyasa yoga and its components
  • Anatomy and physiology of hatha yoga and Ashtanga vinyasa
  • Yoga sutra, hatha yoga pradipika and Geeta

 

Part – 9 : Perfecting Asanas Poses

  • Learn how to adjust these asanas and understand how adjustment can deepen your practice

Part – 10 : Teaching Practice

  • What is teaching and learning?
  • Components of teaching, Methods of yoga teaching
  • Characteristics of good teaching, Methods to improve teaching
  • Art of instructing during teaching Art of demo and correction of faults
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Course Content (in brief)

S.N Session / Topic Title Category Contact Hrs Contact Hrs With LT Total Hrs
1 Hatha Yoga Yogasanas & Pranayaam Techniques, Training and Practice (TTP) 75 50 100
2 Teach Perfect Qualities of Good Teacher Teaching Methodology (TM), 15 10 40
3 Body Basics & Yoga Human Body & Nature Balance Anatomy & Physiology (AP) 20 00 40
4 Yoga is everything Yoga Origin Yoga Philosophy / Lifestyle Ethics (YPLE), 30 00 50
5 Practical Training Yoga Movements Practicum 40 05 50

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