1. Techniques, Training and Practice

                                                     Paper – 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)
i) Introduction
ii) Preparation
iii) General contra-indications
iv) General benefits
v) Time of practice
vi) Awareness
vii) Conclusion
viii) Duration
ix) Beeja mantras
2.1. Sivananada School of Yoga Style
2.2. Satyananada School of Yoga Style
2.3. Vivekananada School of Yoga Style
2.4. Astanga Surya Namaskara – A
2.5. Astanga Surya Namaskara – B

03. Asanas
3.1. Standing Asana
1) Samasthiti(upright or equal standing)
2) Tadasana (mountain or palm tree pose)
3) Vrksasana(tree pose)
4) Garudasana (eagle pose)
5) Padahastasana(hand to foot pose)
6) Ardha Chakrasana(half wheel pose)
7) Utthita Trikonasana(extended triangle pose)
8) Parivritta Trikonasana (revolved triangle pose)
9) Parsvottanasana (side intense stretch)
10) Utthita Parsvakonasana (extended side angle pose)
11) Parivrtta Parsvakonasana (revolved side angle pose)
12) Prasarita Padottanasana(wide spread foot pose)
13) Ardha Chandrasana (half moon pose)
14) Utkatasana(mighty pose or chair pose)
15) Virabhadrasana-1(warrior -1)
16) Virabhadrasana – 2(warrior -2)
17) Virabhadrasana – 3(warrior – 3)
18) Natarajasana(Lord of the dance Pose)
19) Utthita Hasta Padangusthasana(extended hand big toe pose)

3.2. Kneeling Asana
1) Vajrasana (Diamond Pose)
2) Balasana(Child’s Pose) or Shashankasana ( moon or hare pose)
3) Madukasana(Frog Pose) or Bhadrasana (gracious pose)
4) Ardha Supta Virasana-Half Supine Hero
5) Virasana (hero pose)
6) Supta Virasana(recline hero pose)
7) Ustrasana(camel pose)

3.3. Sitting Asanas
1) Dandasana (staff pose)
2) Sukhasana(easy pose)
3) Padmasana(lotus pose)
4) Janu Sirsasana (head to knee pose)
5) Parivrtta Janu Sirsasana(revolved knee to head pose)
6) Ardha Baddha Padma Paschimottanasana(half bounded
lotus west intense stretch pose)
7) Paschimottanasana(ugrasana or brahmacharyasana)
8) Bharadvajasana(Bharadvaja was the father of Drona)
9) Gomukhasana(cow face resembling)
10) Marichyasana(name of the sage mariachi)
11) Ardha Navasana (half boat)
12) Paripurna Navasana (complete boat pose)
13) Upavistha Konasana(wide angle seated forward bend pose)
14) Baddha Konasana(bounded angle pose)
15) Ardha Matsyendrasana (half spinal twist)
16) Yogamudrasana(Yoga Gesture or Psychic Union Pose)
17) Hanumanasana(hindu monkey god)
18) Eka Pada Raja kapotasana(single leg king pigeon pose)

3.4. Supine Asanas
1) Supta Pawanmuktasana (wind relieving pose)
2) Jathara Parivartanasana(abdomen twisting pose)
3) Setu Bandha Sarvangasana(bridge lock sarvangasana)
4) Anantasana(Vishnu couch pose)
5) Supta Padangusthasana(supine holding big toe)
6) Salamba Sarvangasana(supported sarvangasana)
7) Urdhva Padmasana in Sarvangasana (upward lotus pose)
8) Matsyasana(fish pose)
9) Supta Konasana(reclining angle pose)
10) Halasana(plough pose)
11) Karnapidasana(ear to pressure pose)
12) Urdhva Cakrasana( upward wheel pose)
13) Shavasana(corpse pose)

3.5. Prone Asanas
1) Makarasana (Crocodile Pose)
2) Ardha Shalabhasana(Half Locust Pose)
3) Salabhasana (Locust Posture)
4) Bhujangasana(serpent pose)
5) Dhanurasana(bow pose)
3.6. Arm Balancing and Head Standing Asanas
1) Ardha Phalakasana (low plank pose)
2) Chaturanga Dandasana(four limb staff pose)
3) Purvottanasana(east intense stretch pose)
4) Phalakasana(Plank Pose) or Santolanasana (balancing pose)
5) Vasisthasana(sage Vasistha)
6) Tolasana(scale pose)
7) Bakasana(crane pose)
8) Mayurasana (Mayura means a peacock)
9) Hamsasana(swan pose)
10) Astavakrasana(eight twisting pose)
11) Salamba Sirsasana(supported head standing pose)
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. 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)
11. Techniques
11.1. Principles of Yogic Practices
11.2. Asana Laboratory Observation
I. Breath and general vibe
II. Feet and ankles
III. Knees
IV. Pelvis
V. Spine
VI. Rib cage
VII. Chest and collarbones
VIII. Shoulders, arms, hands, and fingers
IX. 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. Refining Asanas
11.8.1. Individualizing Instruction
0) Tadasana (Mountain Pose)
i) Uttanasana (Standing Forward Bend)
ii) Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
iii) Adho Mukha Svanasana (Downward-Facing Dog Pose)
iv) Virabhadrasana I (Warrior I Pose)
v) Virabhadrasana II (Warrior II Pose)
vi) Ardha Chandrasana (Revolved Half-Moon Pose)
vii) Sirsasana I (Headstand I)
11.9. Transitioning into Asanas
11.10. Transitioning out of Asanas
12. Assignment