300 hr Multi – Style Yoga

Multi – Style Yoga

1. Ashtanga Yoga

Ashtanga Yoga Theory

1. Origins & History of Ashtanga Yoga

2. Practical Guidelines for Ashtanga Yoga Practice

3. Diet for Ashtanga Yoga Practice

i.   Yogic Diet of Non-Violence

ii.   Diet Guidelines (Sattvic, Rajasic & Tamasic)

iii.   Cleansing and Purification through Diet

4. Awakening the Fire Within

5. The breath of life: The Victorious Breathe (Ujjayi Breathing)

6. Capturing Prana through:

i.   Raising Moola Bandha

ii.   Uddiyana Bandha Flying Bandha

iii.   Jalandhara Bandha  Water Pipe Lock

7. Drishti: Gaze Focusing Technique

Nava Drishtis(nine vision):

1. Nasagrai – the space just beyond the tip of the nose.

2. Ajna chakra – the space between the eyebrows

3. Nabi chakra – navel center

4. Hastagrai – hand

5. Padhayoragrai – toes

6. Parshva – far to the right

7. Parshva – far to the left

8. Angushtha ma dyai – thumbs

9. Urdhva drishti ou antara drishti – up to the sky.

8. Ashtanga Yoga Primary Series Practice

8.1. Prayer the invocation (vande gurunam..)

8.2. Surya Namakara(sun salutation)-A

8.3. Surya Namakara(sun salutation)-B

8.4. Primary Series – Standing Asanas

Padangusthasana (big toe pose)

1.     Padahastasana(hand under foot pose)

2.     Utthita Trikonasana(triangle pose)

3.     Parivrtta Trikonasana(revolving triangle pose)

4.     Utthita Parsvakonasana(extended side angle pose)

5.     Parivritta parsvakonasana(revolving side angle pose)

6.     Prasarita padottanasana a,b,c,d(intense wide leg stretch)

7.     Parsvottanasana(intense side stretch pose)

8.     Utthita hasta Padangusthasana(hand to big toe pose)

9.     Ardha baddha padmottanasana(half bound lotus forward bend)

8.5. Primary Series – Sitting & Supine Asanas

1.     Dandasana(staff pose)

2.     Paschimottanasana a,b,c (intense west stretch or sitting forward bend)

3.     Purvottanasana(intense east stretch)

4.     Ardha baddha padma paschimottanasana(half bound lotus forward bend)

5.     Tiriang mukhaipada paschimottanasana(three limbs facing intense west stretch pose)

6.     Purvottanasana(intense east stretch)

7.     Ardha baddha padma paschimottanasana(half bound lotus forward bend)

8.     Janu sirsasana (head to knee pose )

9.     Marichyasana

10.                        Navasana(boat pose)

11.                        Bhujapidasana(shoulder pressure posture)

12.                        Kurmasana(tortoise pose)

13.                        Supta kurmasana(sleeping tortoise)

14.                        Garbha pindasana(embryo pose)

15.                        Kukkutasana (rooster pose)

16.                        Baddha konasana a,b(bound angle pose)

17.                        Upavista konasana a-b(seated angle pose)

18.                        Supta padangustasana(reclining big toe posture)

19.                        Ubhaya Padangusthasana(both big toes pose)

20.                        Urdhva mukha paschimottasana(upward facing full forward bend)

21.                        Setu bandhasana(bridge)

22.                        Urdhva dhanurasana(upward bow posture)

8.6. Primary Series: Finishing Asanas

23.                        Salamba sarvangasana(shoulderstand)

24.                        Halasana(plow)

25.                        Karnapidasana(ear pressure pose)

26.                        Urdhva padmasana(upward lotus)

27.                        Pindasana(embryo pose)

28.                        Matsyasana(fish pose)

29.                        Uttana padasana(extended leg pose)

30.                        Sirsasana(headstand)

31.                        Yoga mudra (sealed yoga pose)

32.                        Padmasana (lotus)

33.                        Uttpluthi(uprooting)

34.                        Savasana(corpse pose)

35.                        Ending Prayer (svasthi praja..)

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2. Ashtanga Vinyasa Yoga

1. History of Ashtanga Vinyasa Yoga

2. Rediscovery of the Ashtanga Vinyasa System

3. Relevance of Ashtanga Yoga Today

4. Eight Limbs of Yoga, and How They Work Together

5. Anatomy: Understanding the Capabilities and Limitations of Your Body

i.      Do Postures Have to Be Painful?

ii.      Creative Discomfort

iii.      Unnecessary Pain

iv.      Necessary Karmic Pain

6. Ashtanga Vinyasa Yoga Count

7. Full Ashtanga Vinyasa Yoga & half Ashtanga Vinyasa Yoga

8. Temperature

9. Yogic approach to Astanga Vinyasa yoga

10. Action and Counteraction / Posture and Counter posture

11. How to Stretch in Astanga Vinyasa yoga

12. Transitional Technique – A (Surya Namaskara)

13. Transitional Technique – B (Surya Namaskara)

14. Ashtanga Vinyasa Yoga Primary Series Practice

15. Prayer the invocation (vande gurunam..)

16. Ashtanga Vinyasa Yoga Surya Namaskara (sun salutation)-A

17. Ashtanga Vinyasa Yoga Surya Namaskara (sun salutation)-B

18. Ashtanga Vinyasa Yoga Primary Series – Standing Asanas

19. Ashtanga Vinyasa Yoga Primary Series – Sitting & Supine Asanas

20. Ashtanga Vinyasa Yoga Primary Series: Finishing Asanas

21. Ending Prayer (svasthi praja..)

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3. Vinyasa Yoga

1. History of Vinyasa yoga

2. What is Vinyasa Krama Yoga?

3. Principles of Vinyasa yoga

I.      Breathe Rate In Vinyasa Practice

II.      Focusing the Mind on The Breath (Ananta Samapatti)

4. Moving with Energy

5. Speed or Pace of Vinyasa

6. Being Here Now / Awareness and Spirituality

7. Moving Meditation /the Ultimate Vinyasa Flow

8. Building the Foundation for Practice

9. Levels of Intensity / Balancing the Four Variables

10. Choice of Yoga Postures

11. Yoga Posture Variations

12. Length of Asana Holds

13. Choice of Vinyasa

14. Three Internal Tools / For Successful Practice

i.      Develop Mind Flow

ii.      Drishti: Focus on the Internal Gaze

iii.      Bandhas: Gateways of Internal Power (Moola, Uddiyana & Jalandhara)

15. Three Distinct Qualities of Yoga Breathing

I.      Complete Breath

II.      Slow Deep Breathing

III.      Sound Breathing: Ujjayi, or “Victorious Breathe

16. Visesha Vinyasa Kramas

17. Vinyasa Sequence Practice

I.      Back bending

II.      Arm balance

III.      Hip opening

IV.      Core

V.      Twisting

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4. Yin Yoga

1. Modern History of Yin yoga

2. What is Yin Yoga?

3. Yin and Yang

4. Yin Contains Yang

5. Yin Becomes Yang

6. Yin Controls Yang

7. Yin Tissues and Yang Tissues

8. Stability and Mobility

9. Theory of Exercise

10. Stretch versus Stress

11. Original Yin Yoga

12. Daoist Yoga

13. Yin and Yang of Yoga

14. Why do Yin Yoga

15. What are Chakras?

16. What are Meridians?

17. How to Practice Yin Yoga

18. When to Practice Yin Yoga

19. Before You Practice Yin Yoga

20. Three Tattvas of Yin Yoga Practice

I.                   Come into the pose to an appropriate depth.

II.                 Resolve to remain still

III.              Hold the pose for time

21. Playing Our Edges

22. Goldilocks’ Position

23. Stillness of the Breath

24. Stillness of the Mind

25. Holding for time

26. How Deep?

27. How long?

28. How Often?

29. Intention and attention

30. Linking Asanas

31. Finishing Asanas

32. What do you need for Yin yoga?

33. How do you practice Yin yoga?

34. Yin & Yang Lifestyle Guide

35. Yin and Yang of Clock Time

36. Yin and Yang of Food

37. Yin and Yang of Relaxation and Stress

38. Anatomy and physiology of Yin Yoga

39. Stressing Our Tissues

I. Epithelia (skin, linings of our organs, etc.)

II. Nervous

IV.              Muscle

IV. Connective (CT)

40. Limits of Flexibility

41. Fascia

42. Myofascia Tendon Complex

43. Tendon Changing

46. Yang Yoga Focuses on Muscle Tissue

47. Yin Yoga Focuses on Connective Tissue

49. Yin and Yang of the Nervous System

50. Yin Yoga Practice

1. Anahatasana (aka Melting Heart)

2. Ankle Stretch

3. Bananasana

4. Butterfly

5. Half Butterfly

6. Camel

7. Cat pulling Its Tail

8. Caterpillar

9. Child’s Pose

10. Dangling

11. Deer

12. Dragons

13. Frog

14. Happy Baby

15. Reclining Twist

16. Saddle

17. Shavasana

18. Shoelace

19. Snail

20. Sphinx and Seal

21. Square

22. Squat

23. Straddle (aka Dragonfly)

24. Swan & Sleeping Swan

25. Toe Squat

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5. Restorative Yoga

 

I.      History of Restorative Yoga

II.      What Is Restorative Yoga?

III.      How Did Restorative Yoga Begin?

IV.      Purpose of Restorative Yoga

V.      Mechanisms of Restorative Yoga

VI.      Principals of Restorative Yoga

VII.      Preparing to Practice

VIII.      Benefits of Restorative Yoga

IX.      Practice Restorative Yoga with Props

X.      Restorative Yoga Sequence

 

6. Yoga Therapy for Common Ailments

1. Yoga for Psychological Disorders

1. Anxiety

I. Anticipatory Anxiety

II. Panic or Intense Anxiety

2. Depression

3. How Does Yoga Define Anxiety and Depression?

4. Eating Disorder

4.1. Definition, Classification &Types

4.2. Symptoms and Problems

4.3. Medical problems that arise as a result of eating disorders

4.4. Treatment

4.5. Diagnosis

4.6. Anorexia Nervosa

4.7. Bulimia Nervosa

4.8. Binge-Eating Disorder

5. Chemical Dependence/ Substance Abuse

5.1. Definition

5.2. Causes and Symptoms

5.3. Treatment

5.4. Diagnosis

6. Mood Disorders

6.1. Definition and Classification Types

6.2. Causes and Symptoms

6.3. Who is affected by Mood disorders?

6.4. Treatment

6.5. Diagnosis

6.6. Prevention

7. Obsessive Compulsive Disorder

7.1. Definition

7.2. Examples of obsessions and compulsions

7.3. Symptoms

7.4. Treatment

7.5. Psychotherapy

8. Phobias

8.1. Definition and Classification

8.2. When are Fears Considered Phobias?

8.3. Types of Phobias

8.4. Signs and Symptoms

8.5. Treatment

8.6. Exposure Therapy

9. Yogic Management of Psychological Disorders

 

2. Yoga for Arthritis

1. Modern Medical & Yoga Perspective of Arthritis

2. Structure and Functions of Joints

3. What is Synovial Joint?

4. What causes Arthritis?

5. What is Osteo Arthritis?

6. Osteo Arthritis & Stress

7. What is Rheumatoid Arthritis?

8. What is autoimmunity?

9. Psyche, Central Nervous System and Immune System.

10. Yogic Management of Arthritis

11. Yogic Practices for Arthritis

12. Sithilikarana Vyayama (Loosening Exercises)

Passive Rotation of Toes

I.                   Toe Bending

II.                 Ankle Rotation

III.              Knee Rotation

IV. Knee Cap Tightening

IV.              Full Butterfly

V.                Waist Rotation

VI.              Wrist Rotation

VII.  Shoulder Rotation

IX. Neck Bending

X. Neck Rotation

XI. Relaxation Technique

Suksma Vyayama

I.                   Wrist – Mani Bandha Sakti Vikasaka

II.                 Palms – Kara Tala Sakti Vikasaka

III.              Fingers – Anguli Sakti Vikasaka

IV. Elbows – Khaponi Sakti Vikasaka

IV.              Arms – Bhuja Bandha Sakti Vikasaka

V.                Back – Kati Sakti Vikasaka

VI.              Thighs – Jangha Sakti Vikasaka

VII.     Calf Muscles – Pindali Sakti Vikasaka

VIII.         Relaxation Technique

Standing Postures

I.       Ardhakati Cakrasana

II.                 Ardha Cakrasana

III.              Pada Hasthasana

Sitting Postures

I.                   Vakrasana

II.                 Ustrasana

Supine Postures

I. Sarvangasana

II. Matsyasana

Prone Postures

I.                   Bhujangasana

II.                 Salabhasana

Savasana

 

3. Yoga for Bronchial Asthma

1. Anatomy and Physiology of Respiratory System

2. Cause OF Asthma and Nasal Allergy

3. Role of immune system in Asthma

4. What is the role of Nervous System in Asthma?

5. What Triggers Asthma Attack?

6. Yogic Management of Bronchial Asthma

7. Practice List

I.      Hands In and Out breathing

II.      Hands Stretch Breathing

III.      Ankle Stretch Breathing

IV.      Dog Breathing

V.      Rabbit Breathing

VI.      Tiger Breathing

VII.      Shashankasana Breathing

VIII.      Straight Leg Raise Breathing

IX.      Relaxation Technique

Loosening Exercises

I.      Forward and Backward Bending

II.      Side Bending

III.      Pavanamuktasana Kriya

IV.      Relaxation Technique

Asana

I.      Ardhakati Cakrasana

II.      Ardha Cakrasana

III.      Padahastasana

IV.      Vajrasana

V.      Vakrasana

VI.      Ardha Matsyendrasana

VII.      Paschimottanasana

VIII.      Bhujangasana

IX.      Salabhasana

X.      Supine Pose

XI.      Sarvangasana

XII.      Matsyasana

XIII.      Halasana

XIV.      Savasana

XV.      Yoga Chair Breathing

 

4. Yoga for Back Pain

1. Structure and Functions of Spine

2. Common Causes of Back Pain

3. Nerve problems Sciatica

4. Spondylosis

5. Non-specific Back pain (functional causes)

6. Life style stress and Back pain

7. Yogic Management of Back Pain

8. Yogic Practice for Back Pain

I.      Hands in and out breathing

II.      Hand stretch breathing

III.      Ankle stretch breathing

IV.      Tadasana stretch

V.      Kati Chakrasana (wais twisting pose)

VI.      Tiryaka tadasana (Swing tadasana)

VII.      Cat stretch

VIII.      Shashankasana breathing

IX.      Single leg folded lumbar stretch

X.      Both leg folded lumbar stretch

XI.      Cross leg folded lumbar stretch

XII.      Ardha Pavanamuktasana

XIII.      Pavanamuktasana

XIV.      Dorsal stretch

XV.      Sethubandhasana

XVI.      Side leg Raising

XVII.      Side lumbar stretch

XVIII.      Side lumbar stretch

XIX.      Vrksasana (Tree Pose)

XX.      Garudasana (Eagle Pose)

XXI.      Ardhakati Chakrasana(half waist wheel pose)

XXII.      Utkatasana (Mighty Pose)

XXIII.      Ardha Chakrasana (Half Wheel Pose)

XXIV.      Parivrtta Trikonasana(Revolved triangle pose)

XXV.      Bhujangasana (cobra pose)

XXVI.      Ardha shalabasana (half locust pose)

XXVII.      Shalabasana(locust pose)

XXVIII.      Viparita karani with wall support(inverted pose)

XXIX.      Vakrasana(spinal twist pose)

XXX.      Ustrasana (camel pose)

XXXI.      Pranayama

XXXII.      Yogic breathing

XXXIII.      Nadi Sodhana pranayama

XXXIV.      Nadanusandhana

XXXV.      Bhramari

XXXVI.      Yoga Nidra

 

5. Yoga for Diabetes Mellitus

1. Nature of Diabetes Mellitus

2. Diabetes Mellitus

3. Energy

4. Carbohydrate

5. Protein

6. Fat

7. Insulin

8. What is Glucose Balance?

9. Pancreas

10. Types of Diabetes Mellitus

I.   Type – I Diabetes Mellitus

II.   Type -II Diabetes Mellitus

11. Cause of Diabetes Mellitus

12. Stress, Psychic and Autoimmunity

13. Central Nervous System and Diabetes Mellitus

14. Stress and Diabetes Mellitus

15. Management of Diabetes Mellitus

16. Yogic Management of Diabetes Mellitus

17. Concept of Disease in Yoga

18. How Asana and Shatkarma Helps In Diabetes Mellitus

19. Precautions for Yoga in Diabetes Mellitus

20. Yogic Practices for Diabetes Mellitus

 

6. Yoga for Digestive System

1. Introduction

2. How do we digest the food that we consume?

3. What are the functions of stomach?

4. What protects the stomach in normal health from self digestion?

5. What are Aggressors?

6. What is Indigestion?

7. What is Peptic ulcer?

8. How common is peptic ulcer?

9. What happens to stomach lining in Acid Peptic Disease?

10. What causes Peptic Ulcer?

11. How do emotions increase gastritis?

12. Concept and mechanism of psychosomatic ailments

13. What is irritable bowel syndrome?

14. What is bowel motility and how is it controlled?

15. What is ulcerative colitis?

16. What is autoimmunity?

17. Stress, psyche and auto-immunity.

18. How and why does the CNS get disturbed?

19. What is Chronic Constipation?

20. What are the causes of chronic constipation?

21. What is Piles?

22. Yogic Management of Digestive Disorders

23. Yogic diet and digestive disorder

24. Hydrochloric acid, esophagus and Vaman Dhouti

25. Uddiyana, Agnisara & Nauli role in GID

26. Sankha-Praksalana and GID

27. What is Gastro-colic reflex?

28. How does Yogasana help in digestive disorders?

Yoga for Acid Peptic Diseases

I.   Breathing Practices

II.   Hands stretch breathing

III.   Ankle stretch breathing

IV.   Tiger breathing

V.   Straight Leg Raising breathing

VI.   Instant Relaxation technique

VII.   Loosening Exercises

VIII.   Jogging

IX.   Forward and Backward Bending

X.   Side Bending

XI.   Twisting

XII.   Pavanamuktasana Kriya

XIII.   Relaxation Technique

XIV.   Ardhakati Cakrasana

XV.   Padahastasana

XVI.   Parivrtta Trikonasana

XVII.   Vakrasana/ Ardha Matsyendrasana

XVIII.   Gomukhasana

XIX.   Bhujangasana

XX.   Shalabhasana

XXI.   Viparita Karani

XXII.   Sarvangasana

XXIII.   Matsyasana

XXIV.   Savasana

 

Yoga for IBS & Ulcerative Colitis

I.   Breathing Practices

II.   Hands in and out breathing

III.   Tiger breathing

IV.   Straight leg raising breathing both legs

V.   Shashankasana breathing

VI.   Relaxation technique

VII.   Loosening Exercises

VIII.   Forward and Backward Bending

IX.   Side Bending

X.   Twisting

XI.   Pavanamuktasana Kriya

XII.   Relaxation Technique

XIII.   Ardhakati Chakrasana

XIV.   Ardha Chakrasana

XV.   Trikonasana

XVI.   Vrksasana

XVII.   Paschimottanasana

XVIII.   Ardha Matsyendrasana

XIX.   Bhujangasana

XX.   Shalabasana

XXI.   Sarvangasana

XXII.   Viparitakarini with wall support

XXIII.   Matsyasana

XXIV.   Savasana

XXV.   Pranayama

XXVI.   Kapalabhati

XXVII.   Vibhagiya pranayama

XXVIII.   Nadi Shodhana Pranayama

XXIX.   Sitali pranayama

XXX.   Sitkari Pranayama

XXXI.   Bhramari Pranayama

XXXII.   Once a week Vaman Dhouti

XXXIII.   Once in a 4 weeks Laghu Shankha Prakshalana

 

Yoga for Chronic Constipation

Breathing Practices

Dog breathing

Ankle stretch breathing

Straight leg raising breathing both legs

Relaxation technique

Loosening Exercises

Forward and Backward Bending

Side Bending

Pavanamuktasana Kriya

Dhanurasana swing

Halasana – Paschimottanasana

Relaxation Technique

Ardhakati Cakrasana

Ardha Cakrasana

Parivrtta Trikonasana

Paschimottanasana

Ustrasana

Vakrasana

Viparitakarini

Bhujangasana

Shalabasana

Dhanurasana

Sarvangasana

Matsyasana

Halasana

Savasana

Agnisara Kriya

Uddiyana Bandha

Nauli Kriya

Pranayama

Kapalabhati

Vibhagiya pranayama

Nadi shodhana pranayama

Once a week Vaman Dhouti and Laghu Shankha Prakshalana

 

7. Yoga for Hypertension and Heart Diseases

1. Introduction

2. Heart disease Biggest Killer

3. What caused such an increase in this disease?

4. Structure of circulatory system

5. Blood circulation

6. How is Deoxygenated Blood brought to the Lungs?

7. How is Oxygenated Blood Pumped out?

8. What is Pacemaker of the Heart?

9. What are Blood Vessels?

I.      Arteries

II.      Capillaries

III.      Veins

10. How is blood supplied to the Heart?

11. Functions of Heart

12. What is Cardiac output?

13. How is Blood Pressure built up?

14. How common is Hypertension?

15. What does the Blood Pressure depend upon?

16. How does stress increase blood pressure?

17. What are the complaints due to hypertension?

18. How to decide that the blood Pressure is high?

19. What is low blood pressure?

20. Why is high blood Pressure Important?

21. Stress and Hypertension

22. Life style change according to yoga?

23. Management of hypertension through yoga

Yogic Practices for Hypertension

I.      Loosening of Fingers

II.      Loosening of Wrist

III.      Shoulder Rotation

IV.      Pada Sancalana

V.      Drill walking

VI.      Hands stretch breathing

VII.      Hands In and Out breathing

VIII.      Ankle stretch breathing

IX.      Tiger breathing

X.      Rabbit breathing

XI.      Straight leg raising (alternate legs)

XII.      Sethubandhasana lumbar stretch

XIII.      Side leg raising

XIV.      Relaxation Technique

XV.      Ardhakati Cakrasana

XVI.      Trikonasana

XVII.      Vrksasana

XVIII.      Garudasana

XIX.      Bhujangasana

XX.      Vakrasana

XXI.      Ardha Matsyendrasana

XXII.      Gomukhasana

XXIII.      Ustrasana

XXIV.      Relaxation Technique

Pranayama

I.   Nadi shodhana pranayama

II.   Cooling pranayama

III.   Sitali and Sitkari

IV.   Bhramari

V.   Ujjayi

VI.   Nada anusandhana

Kriyas

I.   Jala Neti

II.   Vamana Dhouti

III.   Jyoti Trataka

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