Syllabus – RYT 200 Hr Week Days TTC Course (9:00am – 5:30pm)

200hr syllabus karuna yoga bangalore

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DETAILED SYLLABUS (200 hr Yoga Teacher Training Certificate Course)

paper 1.    Techniques, Training and Practice

paper 2.    Teaching Methodology

paper 3.    Anatomy, Physiology, Kinesiology& Bio-Mechanism

paper 4.    Yoga Philosophy, Lifestyle, Health & Wellness

paper 5.    Practicum

paper 6.    Elective Paper

paper 7.    Project Work

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) BeginnersLevel

1. Training and Practice

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 BeginnersLevel

1.   Samasthiti(upright orstill)

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 tofoot 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 intensestretch)

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 intensestretch)

27.   Utthita Hasta Padangusthasana(intense arms hold big toe)

28.   Malasana (garland pose)

3.2.    Kneeling Asana BeginnersLevel
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 BeginnersLevel
37.   Sukhasana(Easy  pose)

38.   Dandasana (Staff Pose)

39.   Swastik Asana(auspicious pose)

40.   Siddhasana(adept     pose)

41.   Padmasana(l otus     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 – bigtoe)

60.   Merudandasana (spinal column pose)

61.   Goraksasana(cowherd)

62.   Simhasana – 2(lion pose)

63.   Trianga Mukhaikapda Paschimottanasana(three limbs facing intense weststretchpose)

64.   Hanumanasana(front full split or hindu monkey god)

65.   Krounchasana(he ron     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) BeginnersLevel
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(supineholding big toe)

84.   Halasana(Plough    Pose)

85.   Karnapidasana(ear pressurepose)

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) BeginnersLevel
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 orterrifying 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 psychicattitude)

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 psychicattitude)

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)

 

paper – 2 teaching methodology

1.   Introduction
1.1.   Trend of Teaching

1.2.   Methodology

2.   Teaching Methodology

1.3.   Need of Yoga Teaching Method

1.4.   Importance of Teaching Method

2. Physical Setting
i)  Dedicated space

ii)  Floor

iii)  Walls

iv)  Air

v)  Light

vi)  Music

vii)  Aroma

viii)  Props

ix) Mats

x) Blankets

xi) Bolsters

xii) Blocks

xiii) Straps

xiv) Chairs

3. Class Etiquette
i)  Cleanliness

ii)  Scents

iii)  Attire

iv) Bare Feet

v) Talking

vi) Arriving/Departing

4. Classroom Setup and Orientation
4.1. Layout of the room & Placing Mat

5. Waking Up the Spiritual Environment
i) Greeting your class

ii) Getting situated

iii) Setting intention

iv) Chanting the sound of aum

v) Guiding asana  as meditation

vi) Rhythm of Nature

vii) Ambiance

6.       Voice and Language
7.        Querying new students

1.   Practiced yoga?  Style?  Duration? Frequency?

2.   Any injuries

3.   Are you pregnant?

4.     Daily work or lifestyle?

5.   Any physical exercise?

8. Class Levels and Prerequisites
8.1. Beginners, Intermediate, Advance, & Mixed class

9. Instructing Asanas
i)Breath, alignment, Chakras, Variations

ii)  Modifications, Props, Transition in & Out

iii) General  & Individual Guidance

a)   Positioning and Demonstration

b)   In-the-flow   demonstration

c)   Gather-around     demonstration

10.    Partner Standing Observation
i.  Feet

ii.  Achilles

iii.  Calves

iv.  Knees

v.  Hips

vi.  Arms

vii.  Shoulders

viii.  Head

ix.  Ear

x.  Shoulder & hip

xi.  Upper back hunched (kyphosis)

xii.  Chest

xiii.  Pelvis

xiv.  Knee &ankle

11.    Ethics in Teaching and Touching
i)Yama ii)Niyama

12. Practice Teaching Observation 13. Motivational skills
14. Positive feedback on student practice 15. Different learning styles

Visual learning Auditory learning Kinesthetic

16. Self-Reflection while Instructing 17. Student Feedback on Your Class
18. Evaluation and reflection of personal practice 19. Yoga Marketing

20. Assignments

11.    Techniques in General

11.1.     General Principles of Yogic Practices 11.2. Asana Laboratory Observation

I.           Breath and general vibe

II.         Feet and ankles

III.       Knees

Techniques

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

11.8.1.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 viewon Asana

13.   StandingAsana

Asana Techniques

13.2. Sequencing Cues for Standing Asanas

14.   Forward Bending Asana

15. Hip Opening Asana
16. Seated Asana

17. TwistingAsana

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.    CoreAsana
20.1.    Sequencing Cue for Core Asana

21.    ArmBalancing Asana
21.1.    Sequencing Cues for Arm Balancing Asana

22.     Basic Arc Structure of Classes
22.1.    . Initiating the Yogic Process

22. 2. Warming the Body

22. 3. Pathway to the Peak

22. 4. Exploring  the Peak

22. 5. Integration

23. Principles of Sequencing Asana
23.1.  Applied Parinamavada(theory of transformation)

23. 2. Move from Simple to Complex Asanas

23. 3. Move from Dynamic to Static Exploration

23.4.  Sattvic Effect: Cultivating Energetic Balance

23.5.   Pratikriyasana(counter pose)

24.    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.  ForwardBends

24.8. Hip Openers

24.9.  Inversions

 

Paper 5. Practicum
* Trainee should take following yoga classes P1. Surya Namaskara (sun salutation)

BeginnersLevel

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

P2. Intermediate Level
4.   Chandra Namaskara (Moon Salutation)

5.   Astanga Surya Namaskara – A

P3. Advanced Level
6.   Astanga Surya Namaskara – B

P4.  Standing Asana BeginnersLevel
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 tofoot pose)

7.   Ardha Chakrasana (half wheel pose)

8.   Utthita Vayu Muktasana(standing wind releasing pose)

P5. 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 intensestretch)

16.     Virabhadrasana -1 (warrior -1)

17.     Virabhadrasana     -2(warrior-2)

P6. 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 intensestretch)

27.   Utthita Hasta Padangusthasana(intense arms hold big toe)

28.   Malasana (garland pose)

P7. 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)

P8. Intermediate Level
34.   Virasana(hero pose)

35.   Ustrasana(camel     pose)

P9. Advanced Level
36.   Parighasana (gate pose)

37.   Supta Virasana (recline hero pose)

Seated Asana
P10. Beginners Level

37.   Sukhasana(Easy    pose)

38.   Dandasana (Staff Pose)

39.   Swastik Asana(auspicious pose)

40.   Siddhasana(adept     pose)

41.   Padmasana(l otus     pose)

P11. 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(mountai n      pose)

P12. 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)

Supine Asana(on back) P13. Beginners Level
72.   Ananda Balasana (happy baby pose)

73.   Supta Pawanmuktasana (wind relieving pose)

74.   Setu Bandha Sarvangasana(bridge lock Sarvangasana)

P14. 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)

P15.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(supineholding big toe)

84.   Halasana(Plough     Pose)

85.   Karnapidasana(ear pressurepose)

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)

Prone Asana(on abdomen) P16. 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)

P17. Intermediate Level
96.   Dhanurasana(bow     pose)

97.   Urdhva Mukha Svanasana(upward facing dog pose)

P18. Advanced Level
98.   Parsva Dhanurasana(sideways bow pose)

99.   Bhekasana(toad or frog pose)

Balancing Asana
P19. Intermediate Level

100.    Phalakasana(plank pose) or Santolanasana (balancing pose)

101. Chaturanga Dandasana(four limbed staff pose)

102.    Tolasana(scale pose)

103.    Purvottanasana(east intensestretch)

P20. 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

 

P21. Pranayama
4.8.    Abdominal (or diaphragmatic) breathing

4.9.   Thoracic Breathing

4.10.    Clavicular Breathing

4.11.    Full Yogic Breathing

P22. Pranayama
4.12.    Kapalbhati Pranayama (frontal brain cleansing breath)

4.13.    Bhastrika Pranayama (bellows breath)

P23. Pranayama
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)

P24. Pranayama
4.18.    Sheetali Pranayama(cooling pranayama)

4.19.    Sheetkari Pranayama (hissing breath)

4.20.    Bhramari Pranayama (humming bee breath)

P25. Shavasana (corpse pose)

P26. Yoga Nidra

Paper 3. Yoga, Anatomy, Physiology, Kinesiology & Bio-Mechanism

1.     Introduction

1.1.      Anatomy

1.2.    Physiology

1.3.    Anatomical  Terminology

1.4.    Directional terms

i)  Superior or cranial

ii)  Inferior or caudal

iii)  Posterior or dorsal

iv)  Lateral

v)  Proximal

vi)  Distal

vii)  Medial

viii)  Anterior or ventral

1.   5. Chemical to Organism level
1.6.  Different Systems of the Body

i)  The Locomotor System

ii)  The Blood-Vascular  System

iii)  The  Digestive  System

iv)  The Respiratory  System

v)  The  Ductless  Glands

vi)The   Urogenital   System

vii)The Nervous  System

viii)The Special  Sense organs

ix) The  Excretory System

2.   Respiratory system
2.1.   GaseousExchange

2.2.    Respiratory System

a.       Nasal Cavity

b.       Pharynx

c.        Larynx

d.       Trachea (wind pipe)

e.         Bronchi

f.        Bronchioles

g.       Alveoli (Air sacs)

2.3. Lungs

2.4.    Pleura
2.5.    Bronchi

2. 6. Pulmonary Ventilation

2.7.    Respiration     mechanism

a)    Shallow breathing

b)    Deep Breathing

c)    Unconscious control of breathing

d)    Conscious control of breathing

2.8.    Lung Volume

3. Muscular System
3.1.    Muscular tissues can be classified into

1.      Smooth, non-striated or involuntary muscles

2.      Cardiac muscle or myocardium

3.      Skeletal, striated or voluntary muscles

3.2.  Characteristics of skeletal muscles
i)  Contractility

ii)  Excitability

iii)  Extensibility

iv)  Elasticity

3.3.  Functions of Muscles
I.      Movement

II.      Maintaining posture

III.      Producing Heat & Temperature  Regulation

IV.      Circulation

3.4.    Muscle fiber types
1.   Slow twitch muscle fibre (type -1)

2.   Fast twitch muscle fibre (type -2)

3.   5.Aerobic (with oxygen) and Anaerobic (without oxygen) Exercise
3.7.    Types of Muscle Contractions

i)   Isometric    Contraction

ii)   IsotonicContraction

a)   Concentric    Contraction

b)   Eccentric Contraction

4.   Skeletal System

i)  Cartilage

ii)  Tendon

iii)  Ligament iv)Fascia v)Bursa

Types of bone and cartilage
4.2.    Functions of the Skeletal System?

4.3.    The main bones of the human skeleton are

1.      The axial skeleton

2.      The appendicular skeleton

4.4.    Classification of Bones according to shape
1.      Long bones

2.      Short bones

3.      Flat bones

4.      Irregular bones

5.      Sesamoid bones

4.   5. Skeleton Joints Jointsclassifications
i)  Fibrous joints

ii)  Cartilaginous joints

iii)  Synovial joint

4. 6. Synovial joints

4.7.    Synovial joint classifications

1.      Hinge

2.      Ball and socket

3.      Pivot

4.      Gliding

5.      Saddle

6.      Planar

5.   Spinal Cord and Yoga
5.1.   Elements Of linkage between the vertebrae

5.2.   Discs and ligaments

5.3.   Weight-Bearing Activities

5.4.   Push & Counter push

5. 5. Types Of spinal movement

5.6.   Axial Rotation

5.7.   Flexion and extension

5.8.   Forward and Backward-Bending  Poses

5.9.   Lateral and twisting movements

5.10.    Axial extension

5.11.    Intrinsicequilibrium

5.12.    Spine, rib cage, and pelvis

6. Cardiovascular system
6.1.    Heart

6.2.   Chambers of the heart

The Heart, Arteries & Veins Forms the Circulatory System

6.3.   The Cardiac cycle

6.4.    Pulse

6.5.    Heart Rate

6. 6. Cardiac Output

6.7.   Blood pressure (BP)

6.8.   Factors affecting blood pressure

6.9.    Blood volume

6.10.     Cardiac output

6.11.     Peripheral     resistance

6.12.     Elasticity of the arterial walls

6.13.     The viscosity of blood

6.14.    Disorders of blood vessels

i)    Arteriosclerosis

ii)    Atherosclerosis

6.15.    Disorders of blood pressure

i)    Hypertension’s

ii)    Hypotension

7. Nervous System Peripheral nervous system Somatic Nervous system (SNS)

Autonomic Nervous system (ANS)

7.1.    The Central Nervous System
1.      The Brain

2.      The Spinal cord

7.2.  Peripheral Nervous System

7.3.  Somatic Nervous System

1.      Sensory neurons (or afferent neurons)

2.      Motor neurons (or efferent neurons)

The Autonomic Nervous System

1.   The sympathetic system

2.   The parasympathetic system

 

8.  Kinesiology
8.1.    Biomechanics and Kinesiology

8.2.    Body Movements

Body Movements and Their Descriptions

1.      Flexion

2.      Extension

3.      Abduction

4.      Adduction

5.   Supination

Pronation

7.      Lateral flexion

8.      Rotation

9.      Medial rotation (internal rotation)

10.   Lateral rotation (external rotation) 11.Elevation

12.Depression

13.Dorsiflexion

14.Plantar flexion

15.Eversion

16.Inversion

17.Protraction

18.Retraction

19.Circumduction

8.3.7. Asana and Kinesiology
9.   Stretching

Stretching

Definition and goal of stretching What happens in a stretch?

When should you stretch? Warming up

Cooling down

Diet and stretching Calcium Magnesium

Cold and heat therapy Endorphin theory

The gate theory of pain Six rules to stretching Warm-up

Be Gentle

Hold for 30 seconds Breathe

Do not bounce

Stretch both sides symmetrically

9.1.    Types of Stretching
1.   BallisticStretching

2.   Dynamic Stretching

3.   PassiveStretching

4.   Static Stretching

a). Isometric Stretching b). PNF Stretching

9.2.    Biomechanics of Stretching

What is stretching?

Moving origins & Insertions

Spinal Cord Reflexes

Muscle Spindle Stretch Receptor Reciprocal Inhibition

Golgi tendon Organ Physiology in Stretching

10.   Endocrine System

11. Assignments

Paper 4. Yoga Philosophy, Lifestyle, Health &Wellness

1.  Introduction

1.1.  Meaning

1.2.  Definition of Yoga

1.3.History of Yoga

2.      Hatha Yoga Glimpse

2.2.  Nadis

2.2.1. Ida, Pingala, Shushmna

2.2.Cakras

3.    Purusharthas(Four attainments of life)

i)   Dharma (Virtue)

ii)   Artha (Wealth)

iii)   Kama (Pleasure)

iv)  Moksha (Emancipation)

3.1.  Chaturvargas(Four stages of Life)

i)  Brahmacharya Ashram

ii)  Grihastha Ashrama iii)Vanprastha Ashrama iv)Sanyasa Ashrama

3.2.  Karma Yoga (path of selfless action)

3.2.1. Types of Karma

i)  Sanchita Karma or Stored Karma

ii)   Agami Karma or Forthcoming Karma

iii)   Prarabdha or Vartamana Karma or Present Karma

3.3.  Jnana Yoga (path of knowledge)

3.3.1. Meaning

3.3.2. Jnana yoga(Adi Sankara, Vivekacudamani) Seven limbs of Jnana Yoga

3.4.  Raja Yoga (path of royal yoga)

3.4.1. Aim of Raja Yoga

3.4.2. Practice (abhyasa) and dispassion (vairagya)

3.4.3. Astanga Yoga(eight limbs of yoga)

I.  yama- social ethical code

II.  niyama- personal ethical code

III.  asana- posture

iv. pranayama- control of life-force

V.  pratyahara- sense withdrawal

VI.  dharana- concentration

VII.  dhyana- absorption

VIII.  Samadhi- ecstasy or super consciousness

3.  5. Path of Devotion (Bhakti Yoga) Bhagavata Purana nine forms Bhakti

4.  Vedas

1.     Rig Veda

2.     Yajur Veda

3.     Sama Veda

4.     Atharva Veda

i)    Samhitas (mantras or hymns)

ii)  Brahmanas (explanations of mantras or rituals)

Iii) Aranyakas (philosophical interpretation of the rituals)

iv) Upanishads (the essence of the knowledge)

5.  Upanisad(the essence of knowledge)

5.1. Introduction

5.2.    Katha Upanisad

a)  Three Boons

5.3.  Mandukya Upanisad

a.   Waking – Vaishvanara

b.   Dreaming – Taijasa

c.    Deep Sleep – Prajna

d.   Beyond this three – Turiya

5..4. Taittiriya Upanisad

a.   Annamaya kosha – food sheath

b.   Pranamaya kosha – breath sheath

c.    Manomaya kosha – mind sheath

d.   Vijnanamaya kosha – intellect sheath

e.   Anandamaya kosha – bliss sheath

6.    Patanjali Yoga Sutra

Samadhi Pada – 51 Sutras (Yoga and Its Aims)

Sadhana Pada – 55 Sutras (Yoga and Its Practice)

7.  Bhagavad Gita Introduction

Chapter – 1 Arjuna Vishada Yoga (Despondency of Arjuna)

Chapter – 2 Sankhya Yoga

Chapter – 3 Karma Yoga (Yoga of Action)

Chapter – 4 Jnana-Vibhaga Yoga (Yoga of Wisdom)

Chapter – 5 Karma Sannyasa Yoga (Yoga of Renunciation of Action) Chapter – 6 Adhyatma Yoga (Yoga of Meditation)

Chapter – 7 Jnana Yoga (Yoga of Wisdom)

Chapter – 8 Akshara Brahma Yoga (Yoga of Imperishable Brahman)

8.  Mitahara(moderate diet)

9.    Yogic Diet

10.  Yoga, Health, Wellness & Lifestyle

10.1. Health and Wellness

i)  Physical Dimension of Health

ii)  Emotional Dimensions of Health

iii)  Social Dimension of Health

iv)  Intellectual Dimension of Health

v)  Spiritual Dimension of Health

paper 6.     Electives Yoga Styles
·         Vinyasa Yoga

·         Gentle Yoga

7.     Project Writing (100 pages)
8.   Tutorials, Assignment and Examination

·   Trainee will be required to engage in self-study and submit daily & weekly assignments on the basis of the day’s lectures and discussions.

·  There will be a practical and a theory exam at the end of the course to assess the  Students on their learning, practice and teaching during the Teacher Training Course.

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