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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