1. Techniques, Training and Practice

1. Mantras
1. Gayathri Mantra
2. Maha Mrityunjaya Mantra
3. Santhi Mantra
4. Patanjali Mantra
5. Pranayama Mantra
6. Surya Namaskara Mantra
7. Astanga Yoga Mantra
8. Guru Mantra
9. Vedic Mantras
10. Dhyana Mantra
11. Pratahsmaranam
2. Surya Namaskara (sun salutation)
Beginners Level
1. Surya Namaskara (Sun Salutation) Sivananada School of Yoga Style
2. Surya Namaskara (Sun Salutation) Satyananada School of Yoga Style
3. Surya Namaskara (Sun Salutation) Vivekananada School of Yoga Style
Intermediate Level
4. Chandra Namaskara (Moon Salutation)
5. Astanga Surya Namaskara – A
Advanced Level
6. Astanga Surya Namaskara – B

3. Asanas
3.1. Standing Asana
Beginners Level
1. Samasthiti(upright or still)
2. Tadasana – (mountain pose)
3. Ardhakati Cakrasana(half lateral wheel pose)
4. Vrksasana (tree pose)
5. Ardha Uttanasana(standing half forward bend)
6. Padahastasana (hand to foot pose)
7. Ardha Chakrasana (half wheel pose)
8. Utthita Vayu Muktasana(standing wind releasing pose)
Intermediate Level
9. Garudasana (eagle pose)
10. Utkatasana (mighty pose)
11. Utthita Trikonasana (extended triangle pose)
12. Parivritta Trikonasana (revolved triangle pose)
13. Utthita Parsvakonasana (extended side angle pose)
14. Parivritta Utthita Parsvakonasana (revolved extended side angle pose)
15. Parsvottanasana(side intense stretch)
16. Virabhadrasana -1 (warrior -1)
17. Virabhadrasana -2(warrior-2)

Advanced Level
18. Padangusthasana( holding the big toes)
19. Ardha Chandrasana (half moon pose)
20. Parivrtta ardha Chandrasana (revolved half moon pose)
21. Parivrtta Baddha Parsvakonasana (revolved bound side angle)
22. Urdhva Prasarita Ekapadasana(upward split one leg)
23. Virabhadrasana -3(warrior-3)
24. Ardha Baddha Padmottanasana (half bound lotus intense stretch)
25. Natarajasana(Lord of the dance Pose)
26. Prasarita Padottanasana(legs widespread intense stretch)
27. Utthita Hasta Padangusthasana(intense arms hold big toe)
28. Malasana (garland pose)

3.2. Kneeling Asana
Beginners Level
29. Vajrasana (diamond pose)
30. Balasana(Child’s Pose) or Shashankasana ( moon or hare pose)
31. Madukasana(Frog Pose) or Bhadrasana (gracious pose)
32. Marjaryasana(Cat Pose)
33. Vyaghrasana(Tiger Pose)
Intermediate Level
34. Virasana (hero pose)
35. Ustrasana(camel pose)
Advanced Level
36. Parighasana (gate pose)
37. Supta Virasana (recline hero pose)

3.3. Sitting Asana
Beginners Level
37. Sukhasana(Easy pose)
38. Dandasana (Staff Pose)
39. Swastik Asana(auspicious pose)
40. Siddhasana(adept pose)
41. Padmasana(lotus pose)
Intermediate Level
42. Janu Sirsasana (Head to Knee Pose)
43. Parivrtta Janu Sirsasana(revolved knee to head pose)
44. Paschimottanasana(ugrasana or brahmacharyasana)
45. Purvauttansana(east intense stretch pose)
46. Gomukhasana(cow face resembling)
47. Marichyasana(name of the sage mariachi)
48. Ardha Navasana (half boat)
49. Upavistha Konasana(wide angle seated forward bend pose)
50. Baddha Konasana(bounded angle pose)
51. Ardha Matsyendrasana (half spinal twist)
52. Yogamudrasana(yoga gesture or psychic union pose)
53. Simhasana(lion gesture)
54. Parvatasana(mountain pose)
Advanced Level
55. Ardha Padma Paschimottanasana(half lotus west intense stretch pose)
56. Ardha Baddha Padma Paschimottanasana(half bounded lotus west intense stretch pose)
57. Bharadvajasana(Bharadvaja was the father of drona)
58. Paripurna Navasana (complete boat pose)
59. Ubhaya Padangustasana(ubhaya – both, padangusta – big toe)
60. Merudandasana (spinal column pose)
61. Goraksasana(cowherd)
62. Simhasana – 2(lion pose)
63. Trianga Mukhaikapda Paschimottanasana(three limbs facing intense west stretch pose)
64. Hanumanasana(front full split or hindu monkey god)
65. Krounchasana(heron pose)
66. Urdhva Padmasana(Upward Lotus Pose) or Lolasana (swinging pose)
67. Akarna Dhanurasana(heel touches the ear as an archer pulls the bowstring)
68. Eka Pada Raja kapotasana(single leg king pigeon pose)
69. Eka Pada Sirasana(one leg behind head pose)
70. Kukkutasana(cockerel pose)

3.4. Supine Asana (on back)
Beginners Level
71. Shavasana(corpse pose)
72. Ananda Balasana (happy baby pose)
73. Supta Pawanmuktasana (wind relieving pose)
74. Setu Bandha Sarvangasana(bridge lock Sarvangasana)
Intermediate Level
75. Jathara Parivartanasana(abdomen twisting pose)
76. Salamba Sarvangasana(supported Sarvangasana)
77. Matsyasana(fish pose)
78. Supta Konasana(reclining angle pose)
79. Urdhva Cakrasana(upward wheel pose)
Advanced Level
80. Anantasana(Vishnu couch pose)
81. Eka Pada Setu Bandha Sarvangasana (single leg bridge pose)
82. Niralamba Sarvangasana (without support Sarvangasana)
83. Supta Padangusthasana(supine holding big toe)
84. Halasana(Plough Pose)
85. Karnapidasana(ear pressure pose)
86. Dwi Pada Viparita Dandasana(both feet reverse stick pose)
87. Eka Pada Urdhva Dhanurasana(single leg upward bow pose)
88. Pindasana in Sarvangasana(embryo or fetus pose)
89. Urdhva Padmasana in Sarvangasana (upward lotus pose in sarvangasana)

3. 5. Prone Asana (abdomen)
Beginners Level
90. Makarasana (crocodile pose)
91. Ardha Shalabhasana(half locust pose)
92. Salabhasana (locust Pose)
93. Sarpasana(snake pose)
94. Bhujangasana(serpent pose)
95. Ardha Dhanurasana (half bow)
Intermediate Level
96. Dhanurasana(bow pose)
97. Urdhva Mukha Svanasana(upward facing dog pose)
Advanced Level
98. Parsva Dhanurasana(sideways bow pose)
99. Bhekasana(toad or frog pose)

3. 6. Arm Balancing and Head Standing Asana
Intermediate Level
100. Phalakasana(plank pose) or Santolanasana (balancing pose)
101. Chaturanga Dandasana(four limbed staff pose)
102. Tolasana(scale pose)
103. Purvottanasana(east intense stretch)
Advanced Level
104. Bakasana(crane)
105. Mayurasana (mayura means a peacock)
106. Padma Mayurasana(lotus peacock pose)
107. Astavakrasana
108. Bhujapidasana
109. Eka Pada Bakasana
110. Eka Pada Galavasana
111. Eka pada Koundinyanasana(Single Leg Sage Koundinyan Pose)
112. Vasisthasana
113. Kukkutasana(lifted cockerel pose)
114. Pincha Mayurasana
115. Salamba Sirsasana
116. Salamba Sirsasana

4. Pranayama
4.1. Introduction
4.2. Four aspects of pranayama
1. Pooraka or inhalation
2. Rechaka or exhalation
3. Antar kumbhaka or internal breath retention
4. Bahir kumbhaka or external breath retention.
4.3. The Pranic body
4.4. Breath, health and pranayama
4.5. Breathing and life span
4.6. General notes for the practitioner
4.7. Natural breathing
4.8. Abdominal (or diaphragmatic) breathing
4.9. Thoracic Breathing
4.10. Clavicular Breathing
4.11. Full Yogic Breathing
4.12. Kapalbhati Pranayama (frontal brain cleansing breath)
4.13. Bhastrika Pranayama (bellows breath)
4.14. Nadi Shodhana Pranayama (psychic network purification)
4. 15. Ujjayi Pranayama (the psychic breath)
4. 16. Chandra Bhedana Pranayama (calming energy)
4.17. Surya Bhedana Pranayama (stimulating vitality)
4.18. Sheetali Pranayama(cooling pranayama)
4.19. Sheetkari Pranayama (hissing breath)
4.20. Bhramari Pranayama (humming bee breath)

5. Mudra
5.1. Introduction
5.2. Mudras and prana
5.3. A scientific look at mudras
5.4. Five Groups of Yoga Mudras
i) Jnana Mudra (psychic gesture of knowledge)
ii)Chin Mudra (psychic gesture of consciousness)
iii)Bhairava Mudra (fierce or terrifying attitude)
iv)Hridaya Mudra (heart gesture)
v)Shambhavi Mudra (eyebrow centre gazing)
vi)Nasikagra Drishti(gaze at tip of nose)
vii)Khechari Mudra (tongue lock)
viii) Shanmukhi Mudra (closing the seven gates)
ix)Vipareeta Karani Mudra (inverted psychic attitude)
x)Pashinee Mudra (folded psychic attitude)
xi)Tadagi Mudra (barrelled abdomen technique)
xii)Prana Mudra
xiii)Yoga Mudra (attitude of psychic union)
xiv)Manduki Mudra (gesture of the frog)
xv)Maha Mudra (great psychic attitude)
xvi)Maha Bheda Mudra (the great separating attitude)
xvii)Maha Vedha Mudra (the great piercing attitude)
xviii) Ashwini Mudra (horse gesture)

6. Bandhas
6.1. Introduction
6.2. Granthis
Brahma Granthi
Vishnu Granthi
Rudra Granthi
6.3. Bandhas(locks)
1. Jalandhara Bandha
2. Moola Bandha
3. Uddiyana Bandha
4. Maha Bandha

7. Pratyahara (withdrawal of the mind, from its sense object)
7.1. Yoga Nidra
7. 2. Japa and Ajapa japa

8. Dharana (concentration)
8.1. Trataka (concentrated gazing)
8.2. Antar Trataka
8.3. Shambhavi Mudra (eyebrow centre gazing)
8.4. Nasikagra Drishti (nose tip gazing)

9. Dhyana (meditation)
9.1. Meditation on Breath
9.2. Mantra Meditation (Sacred Syllable Chanting Meditation)
9.3. Counting Beads

10. Shatkarma(internal cleansing)
1. Jala Neti (nasal cleansing with water)
2. Sutra Neti (nasal cleansing with thread)
3. Vaman Dhauti (regurgitative cleansing)
4. Shankhaprakshalana(cleansing entire digestive tract)

Techniques

11.1. General Principles of Yogic Practices

11.2. Asana Laboratory Observation

1. Breath and general vibe
2. Feet and ankles

III.    Knees

1. Pelvis
2. Spine
3. Rib cage

VII.  Chest and collarbones

VIII. Shoulders, arms, hands, and fingers

1. Where is the model’s energy?

11.3.   Basic Elements of Asana Practice

11.3.1. Being Present

11.3.2. Relaxing

11.3.3. Breathing

11.4.   General Principles in Giving Physical Cues and Adjustments

11.5. How Not to Touch

11.5.1. Distally

11.5.2. Forcefully

11.5.3. Meanderingly

11.5.4. Blindly

11.5.5. Destabilizing

11.5.6. Randomly

11.5.7. Inappropriately

11.6.   Modifications, Variations, and the Use of Props

11.6.1. Props help students find stability and ease

11.7. Pacing and Holding Asanas

11.7.1. Basic considerations

11.7.2. Class definition

11.7.3. Student ability

11.7.4. Class theme

11.7.5. Time constraints

11.8.1. Individualizing Instruction

11.9. Transitioning into Asanas

11.10. Transitioning out of Asanas

11.1. Seven Principles of Hands on Adjustments

Principle 1: Teach What You Know

Principle 2: Ask Permission to Touch

Principle 3: Have Clear Intention

Principle 4: Move with the Breath

Principle 5: Honor Safe Biomechanics

Principle 6: Teach Essential Asana Elements

Stability and ease

Alignment principles

Transitioning in, refining, and transitioning out

Principle 7: Support Stable Foundations

11.2. Qualities of Touch

1. Awakening or relaxing:
2. Clarifying
3. Stabilizing
4. Emphasizing
5. Moving
6. Grounding
7. Comforting

12. Asana Techniques

1. Hatha Yoga View on Asana

2. Patanjali concept on Asana

12.1. Classification of Asana

1. Beginners
2. Intermediate
3. Advanced

12.2. Isometric static & Dynamic Asana

12.3. Modern Perspective view on Asana

13. Standing Asana

13.2. Sequencing Cues for Standing Asanas

14. Forward Bending Asana

15. Hip Opening Asana

16. Seated Asana

17. Twisting Asana

18. Inverted Asana

18.1. 1. Inversions and Menstruation

18.1. Sequencing Cues for Inverted Asana

19. Back bending Asana

19.1. Sequencing Cues for Backward Bending Asana

20. Core Asana

20.1. Sequencing Cue for Core Asana

21. Arm Balancing Asana

21.1. Sequencing Cues for Arm Balancing Asana

22. Basic Arc Structure of Classes
23. 1. Initiating the Yogic Process
24. 2. Warming the Body
25. 3. Pathway to the Peak
26. 4. Exploring the Peak
27. 5. Integration
28. Principles of Sequencing Asana
29. 1. Applied Parinamavada(theory of transformation)
30. 2. Move from Simple to Complex Asanas
31. 3. Move from Dynamic to Static Exploration
32. 4. Sattvic Effect: Cultivating Energetic Balance
33. 5. Pratikriyasana(counter pose)
34. Sequencing Within and Across Asana Families

24.1. Surya Namaskara and Fluid Flow Sequences

24.2. Standing Asanas

24.3. Abdominal Core

24.4. Arm Balances

24.5. Backbends

24. 6. Twists

24.7. Forward Bends

24.8. Hip Openers

24.9. Inversions