Syllabus – Week-End (4 months) (08:30 am to 05.30 pm) 300 hr Advanced Yoga Teacher Training Certificate Course

300hr syllabus karuna yoga bangalore

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DETAILED SYLLABUS (300 hr Multi-Style 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.    Project Work

Paper: Multi-Style Yoga

1. Hatha Yoga
2. Ashtanga Yoga
3. Ashtanga Vinyasa Yoga
4. Vinyasa Yoga
5. Yin Yoga
6. Gentle Yoga
7. Restorative Yoga

Paper: Techniques
1.   Alignment cues, touch and adjustment

2.   Asana alignment and adjustment

3.   Asana and its modification method

4.   Pacing and Holding Asanas

4.7.1.    Basic considerations

4.7.2.    Class definition

4.7.3.    Student ability

4.7.4.    Class theme

4.7.5.    Time constraints

5.   Asanas, Variations, and the Use of Props

5.1.    Props help students find stability and ease

6.   The Arc Structure of Yoga Classes

1.   Initiating the Yogic Process

2.   Warming the Body

3.   Pathway to the Peak

4.   Peak Exploration

5.   Integration

7.   Breathing pattern in Advanced Asana

8.   Different types of touch

8.1.    Qualities of Touch

1.   Awakening or relaxing

2.   Clarifying

3.   Stabilizing

4.   Emphasizing

5.   Moving

6.   Grounding

7.   Comforting

8.2.    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 Principle

7: Support Stable Foundations

9.   Qualities of Touch

9.1 Awakening or relaxing

9.2.    Clarifying

9.3.    Stabilizing

9.4.    Emphasizing

9.5.    Moving

9.6.    Grounding

9.7.    Comforting

10.   Five Basic Steps in Giving Hands-On Cues and Assistance

10.1.    Five Basic Steps in Giving Hands-On Cues and Assistance

Step 1 : Stabilizing and Easing

Step 2: Elongating the Spine

Step 3: Rotating, Flexing, and Extending the Spine

Step 4: Refining the Asana

Step 5: Deepening the Asana

11.   Foundations of Asana Practice

11.1.    Being Present

11.2.    Relaxing

11.3.    Breathing

12.   How not to do adjustment in Asana

12.1.    Distally

12.2.    Forcefully

12.3.    Meanderingly

12.4.    Blindly

12.5.    Destabilizing

12.6.    Randomly

12.7.    Inappropriately

13.   How to Refine Asana practice

13.1.    Individualizing Instruction

14.   Common Yoga Injuries and How to Avoid Them

14.1.    Overstretching: A true pain in the asana

14.2.    Most common yoga injuries and fixes

15.   Learning Styles

15.1.    Visual/spatial

15.2.    Verbal/linguistic

15.3.    Bodily/kinesthetic

15.4.    Musically/rhythmically inclined

15.5.    Interpersonal

15.6.    Intrapersonal

16.   Observation skill while taking class

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?

17.   Practice Teaching Observation

18.   How to Prepare for Class

19.   Preparing for yoga class

i.   Maintain a Regular Yoga Practice

ii.   Have a Class Plan

iii.    Be Prepared! Get Good Training

iv.   Smile While You Are Teaching

v.   Create Great Themes for Your Classes

vi.   Plan Your Classes

vii.    Arrive Early

viii.    Play Music

ix.   Dress to Impress

x.   Find your own style

xi.   Know your limits

20.   Sequencing and Planning Classes

20. 1. Applied Parinamavada(theory of transformation)

20. 2. Move from Simple to Complex Asanas

20. 3. Move from Dynamic to Static Exploration

20. 4. Sattvic Effect: Cultivating Energetic Balance

20.   5. Pratikriyasana(counter pose)

21.   Sequencing Within and Across Asana Families

21.1.    Surya Namaskara and Fluid Flow Sequences

21.2.    Standing Asanas

21.3.    Abdominal Core

21.4.    Arm Balances

21.5.    Backbends

21.6.    Twists

21.7.    Forward Bends

21.8.    Hip Openers

21.9.    Inversions

22.   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

Principle 7: Support Stable Foundations

24.   Traditional and Modern hatha yoga

24.1.    Hatha Yoga View on Asana

24.2.    Patanjali concept on Asana

24.3.    Classification of Asana

24.4.    Isometric static & Dynamic Asana

24.5.    Modern Perspective view on Asana

25.   Transitioning into and out of Asanas

25.1.    Transitioning into Asanas

25.2.    Transitioning out of Asanas

26.   Warm up Yoga Sequences

26.1.    Is it necessary to warm up before yoga?

26.2.    What kind of warm up yoga should one do?

26.3.    How important it is to warm up before the yoga sequence or yoga practice?

26.4.    The Perfect Yoga Warm-Up

26.5.    Asanas as Warm-Ups

26.6.    Good Things Happen When You Warm Up Properly

26.7.    Synovial Fluid

26.8.    Breathing

26.9.    Concentration

26.10.     The Value of Pauses

26.11.    An Ideal Warm-Up Routine

26.12.    Energization in Your Classes

26.13.    Warming and Awakening the Body

i.   Ujjayi Pranayama

ii.   Kapalabhati Pranayama

iii.    Cat and Dog Tilts

iv.   Ashtanga Pranam

v.   Surya Namaskara

27.   While during the Class

Paper: Yoga Teaching Methodology
1.   Introduction

1.1.    Trend of Teaching

1.2.    Methodology

1.3.    Need of Yoga Teaching Method

1.4.   Importance of Teaching Method

2.   Adaptability practices for all levels Class Levels
2.1.    Beginners

2.2.    Intermediate

2.3.    Advanced

3.       Class Etiquette
i)   Cleanliness

ii)   Scents

iii)   Attire

iv)   Bare Feet

v)  Talking

vi)   Arriving/Departing

4.       Class Levels and Prerequisites
5.       Classroom Setup and Orientation

6.   Group Dynamics in yoga and role of yoga teacher

6.1   Querying new students

6.2   Class Levels and Prerequisites

6.3   Group Dynamics

6.4   Group dynamic Yoga

6.5   Which style of yoga is best for group dynamics?

7.   Communication Skills in Teaching Yoga
7.1.    Refining Your Communication Skills

7.2.    Verbal Communication Skills

7.3.    Yoga Teacher and the Role of Communication Skills in Teaching

7.4.    Language

7.5.    Careful Listening

7.6.    Body language

7.7.    Feedback

8.   Contraindications: Movement in Yoga
8.   Introduction to Contraindications

8.1.    New To Yoga

8.2.    Steadiness and Ease

8.3.    Group New Students

8.4.    Working with Injuries in Yoga

8.4.1.    Origin, Nature, and Manifestations of Injuries

8.5.    Safe Movement in Yoga

8.6.    Managing With Injuries

8.6.1.    Ankle Sprains

8.6.2.    Knee Strains and Repairs

8.6.3.    Hamstring Strains

8.6.4.    Lower Back Pain

8.6.5.    Working with Depression

8.   Asanas Contraindications
8.   Introduction

8.1.    Standing & Balancing Poses

8.1.1.    Potential Contraindications & Variations

8.1.2.    Sequencing

8.2.    Twists & Lateral Bending

8.2.1.      Potential Contraindications & Variations

8.3.    Forward Folds

8.3.1.    Potential Contraindications & Variations

8.3.2.    Sequencing

8.4.    Back bends

8.4.1.    Potential Contraindications & Variations

8.5.    Sequencing Inversions

8.5.1.   Potential Contraindications & Variations

8.6.   Seated Postures

8.6.1.    Potential Contraindications & Variations

8.7.    Relaxation

8.7.1. Potential Contraindications & Variations

8.7.2. Sequencing

8.8. Contraindications for Carpal Tunnel Syndrome

9.   Essential Qualities of a Yoga Teacher
9.1.   Passion for their own yoga practice

9.2.    Deep knowledge of yoga

9.3.    The ability to hold space

9.4.    Excellent communication

9.5   Inspiration

9.6   Compassion

9.7   Be Authentic

9.8   Humility

9.9   Be Compassionate & Show Concern For Students

9.10. Have A Consistent Practice

9.11    Non Attachment

9.12    Clear instruction

9.13.      Appropriate adjustments

9.14.      Awareness of alignment

9.15    Modifications for all levels

9.16    Safety first

9.18.    Knowledge

9.19.    Respect

9.20.    Professionalism

9.21.    Love For Yoga

9.22.    Love For Teaching Yoga

9.23.    Personality

9.24.    Ability to Connect

9.25.    Ability to Communicate

9.26.    Preparation

9.27.      Adaptability

9.28.    Respectful physical contact

10.   Ethics in Teaching and Touching
11.   Morals for Yoga Teachers

11.1.    Raja Yoga

11.2.    Yama – Self-Control consists of five principles:

i.   Ahimsa – Non-Violence

ii.   Satya – Truthfulness

iii.    Asteya – Non-Stealing

iv.   Brahmacharya – Pure Way of Life

v.   Aparigraha – Non-Accumulation of Possessions

11.3.   Niyama – Discipline consists of five principles:

i.   Shauca – Purity

ii.   Santosh – Contentment

iii.    Tapa – Self-Control, Self-Discipline

iv.   Svadhyaya – Study of the Holy Scriptures

v.   Ishvara Pranidhana – Devotion to God

12.   Querying new students
13.   Instructing Asanas

14.   Partner Standing Observation

15.   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

16.   Principles of asana demonstration
a)   Positioning and Demonstration

b)   In-the-flow demonstration

c)   Gather-around demonstration

17.   Practice Teaching Observation
17.1.    Positive feedback on student practice

17.2.    Self-Reflection while Instructing

17.3.    Student Feedback on Your Class

17.4.    Evaluation and reflection of personal practice

18.   Teaching Yoga – Observing Yoga Students during Classes
18.1 Guidelines for Observing Yoga Students

19.   Voice and Language

20.   Marketing a Yoga Business

1.   Introduction

2.   Yoga Marketing Plan: Who Is Your Target Audience?

3.   Yoga Teacher Marketing

4.   Marketing for Yoga Instructors

5.   Yoga Social Media Marketing

6.   Research the Competition

7.   Using Hashtags to Do Competitor Research

8.   Using Captions & Hashtags to Improve Reach

8.1.   Choose A Good Caption

9.   Using Localized Hashtags

10.   Interact with Similar Accounts

11.   How Do Interactions Help Your Yoga Instagram Marketing Strategy?

12.   Yoga Social Media Marketing: Be Consistent

13.   Follow the 80-20 Rule

14.   Yoga Social Media Marketing: Collaborate!

15.   Yoga Advertising Ideas: Paid Ads on Facebook and Instagram

16.   Online Workshops & Webinars

17.   Yoga Marketing Website: Why You Need One

18.   Google My Business for Yoga Teacher Marketing

19.   SEO & Content Marketing Tips for Your Yoga Business

20.   Yoga Studio Marketing Ideas: Start a Blog!

21.   Example

22.   Yoga Advertising Ideas: Paid Google Ads

23.   How to Use Email Marketing for A Yoga Business

24.   Once you’ve built an email list, what now?

25.   Marketing a Yoga Business Offline

26.   The class experience results into ‘word of mouth’ marketing:

21.   Alignment for Advanced Yoga Asana
22.   Asana Adjustment and Correction

23.   Different Concepts for Yoga Classes

24.   Science of yoga teaching

25.   Teaching and Practice

Paper: Yoga, Anatomy, Physiology, Kinesiology, & Bio-Mechanism
1.   Introduction

1.1.   Anatomy

1.2.   Physiology

1.2.   Anatomical Terminology

1.3.   Directional terms

1.5.   Planes of the body

1.6.   Body Cavities

1.7.   Pictures

1.8.   Different Systems of the Body

2.   Respiratory system
2.1.    Gaseous Exchange

2.2.    Respiratory System

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 breathing d)Conscious breathing

2.8.    Lung Volume

a)   Total air volume

b)   Tidal volume

c)   Vital capacity

2.9.    Abnormal Breathing and Breathing Disorders

i)   Apnea

ii)   Orthopnea iii)Dyspnea

iv)Paroxysmal nocturnal dyspnea v)Hyperventilation vi)Hypoventilation

vii)Cheyne-Stokes respirations (CSR)

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.    Skeletal muscle structure

3.5.    Properties of skeletal muscle

1.   Excitability and irritability

2.   Tonicity

3.   All or none response

4.   Summation

5.   Treppe or staircase phenomenon

6.   Tetanus

7.   Refractory period

8.   Isotonic contraction

9.   Isometric contraction

10.    Fatigue

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)   Isotonic Contraction

a)   Concentric Contraction

b)  Eccentric Contraction

4.   Skeletal System
i)   Cartilage

ii)    Tendon

iii)    Ligament

4.1.   Bone

4.2.   Functions of the Skeletal System?

4.3.   The main bones of the human skeleton

4.4.   Classification of Bones according to shape i)Long bones

ii)Short bones iii)Flat bones iv)Irregular bones v)Sesamoid bones

4. 5. Bone structure and formation i)Compact bone (Cortical Bone) ii)Cancellous bone (Spongy Bone)

4.6.   Bone Development

i)   Intramembranous ossification

ii)    Endochondral ossification

4.7.   Bone Growth

4.8.   Human Skeleton Bones

a)   axial skeleton

b)   appendicular skeleton

4.9.   Skeleton Joints

i)   Fibrous (immovable)

ii)   Cartilaginous (partially moveable)

iii)    Synovial (freely moveable) joint

4.10.    Synovial joints classifications

1.   Hinge

2.   Ball and socket

3.   Pivot

4.   Gliding

5.   Saddle

6.   Planar

4.11.    Movements occurring at joints

1.   Gliding movements.

2.   Angular movements.

a)   Flexion

b)   Extension

c)   Adduction

d)   Abduction

3.      Rotation or circular movements. a)Medial rotation

b)Lateral rotation c)Circumduction

4.12.    Common Bone Disorders

i)   Osteoporosis ii)Rickets

iii)    Osteomyelitis

iv)    Osteosarcoma v)Osteomalacia

4.13.Joint Disorders i)Bursitis

ii)Joint Dislocation iii)Sprains

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.    Intrinsic equilibrium

5.12.    Spine, rib cage, and pelvis

7.   Cardiovascular system
7.1.   Heart

7.2.   Chambers of the heart

7.3.   Valves of the heart

7.4.   Blood vessels attached to heart

7. 5. Blood supply to the heart

7.6.   Nerve supply to the heart

7.7.   Blood circulation

I.  Systemic circulation

II.   Pulmonary circulation

III.   Coronary circulation

IV.   Portal circulation

7.8.    The Cardiac cycle

7.9.   Conducting system of the heart

7.10.    Heart sounds

7.11.    Pulse

7.12.    Heart Rate

7.13.    Electrocardiogram ECG

7.14.    Cardiac Output

7.15.    Blood pressure (BP)

i) Systolic ii)Diastolic

7.16.    Factors affecting blood pressure

7.17.    Blood volume

7.18.    Cardiac output

7.19.    Peripheral resistance

7.20.    Elasticity of the arterial walls

7.21.    The viscosity of blood

7.22.    Measurement of blood pressure

7.23.    Disorders of heart

i)   Cardiac failure

ii)   Stenosis of valves

iii)    Angina pectoris

iv)   Myocardial infarction

v)   Cardiac arrhythmia

7.24.    Disorders of blood vessels

i)   Arteriosclerosis

ii)   Atherosclerosis

iii)    An aneurysm

iv)   Embolus

v)   Thrombus

vi)   Venous thrombosis

vii)    Thrombophlebitis

viii)    Varicose vein

7.25.    Disorders of blood pressure

i)   Hypertension’s

ii)   Hypotension

viii) Varicose vein

8.   Nervous System
1.   Somatic Nervous system (SNS)

2.   Autonomic Nervous system (ANS) The Central Nervous System

Brain

1.   Forebrain

2.   Midbrain

3.   Hindbrain

•Amygdala

•Brain stem

•Cerebrum

•Cerebellum

•Frontal Lobe

•Temporal Lobe

•Parietal Lobe

•Occipital Lobe

•Hippocampus

•Hypothalamus

•Thalamus Spinal Cord & Functions Peripheral Nervous System

Somatic Nervous System

1.   Sensory neurons (or afferent neurons)

2.   Motor neurons (or efferent neurons) Autonomic Nervous System

Sympathetic system & Parasympathetic Nervous system

9.   Kinesiology
9.1.    Biomechanics and Kinesiology

9.2.    Body Movements

Body Movements and Their Descriptions

1.      Flexion

2.      Extension

3.      Abduction

4.      Adduction

5.      Supination

6.      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

10.    Asana and Kinesiology
11.    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

12.    Types of Stretching
1.   Ballistic Stretching

2.   Dynamic Stretching

3.   Passive Stretching

4.   Static Stretching

a). Isometric Stretching b). PNF Stretching

13.    Biomechanics of Stretching
What is stretching?

Moving origins & Insertions Spinal Cord Reflexes

Muscle Spindle Stretch Receptor Reciprocal Inhibition

Golgi tendon Organ Physiology in Stretching

14.    Endocrine System & Yoga
14.1.    Introduction

14.2.    Pituitary Gland

14.3.    Anterior Pituitary Hormones

i)   Growth hormone (GH)

ii)   Prolactin (PRL

iii)    Thyroid-stimulating hormone (TSH)

iv)   Adrenocorticotropic hormone (ACTH)

v)   Follicle-stimulating hormone (FSH)

14.4.    Posterior Pituitary Hormones

14.5.    Thyroid Gland

14.6.    Parathyroid Glands

14.7.    Adrenal Glands

14.8.    Hormones of the Adrenal Medulla

14.9.    Hormones of the Adrenal Cortex

14.10.    Aldosterone

14.11.     Cortisol

14.12.    Adrenal Sex Hormones

14.13.     Pancreas

14.14.     Other Endocrine glands

15.    Digestive System

Paper: Yoga Philosophy, Lifestyle and Ethics
1.   Introduction

1.1.   What is yoga?

1.2.   The relevance of yoga today

1.3.   Significance of yoga in modern life

1.4.   Desire for happiness

1.5.   Meaning

1.6.   Definition of Yoga

1.7.   History of Yoga

i.   Pre-Vedic/Tantric Period (5000BC – 1500BC)

ii.   Vedic Period (1500BC – 500BC)

iii.    Post-Vedic Period (500BC – 500AD)

iv.   Classical Yoga

v.   Post-Classical Yoga

vi.   Renaissance Period (500AD – 1000AD)

vii.   Medieval Period (1000AD – 1757AD)

viii.    Colonial Period (1757AD – 1947AD)

ix.   Modern Period (1947AD – Now)

2.   Our School’s Unique Lineage

2.   Introduction to School’s Lineage-(Guru–Shishya Tradition)

3.   Shad-Darshan (Six Schools of Indian Philosophy)

3.1.   Introduction

3.2.   Primary purpose of the Darsanas

3.3.   Common Factors

3.4.   Nyaya Darsana – by Sage Gautama

3.4.1.      Definition

3.4.2.      The Sixteen topics

3.4.3.      The Nyaya theory of knowledge

3.4.4.      Isvara or God

3.4.5.      Jivas or Individual Souls

3.5.   Vaishesika Darsana – by Sage Kanad

3.5.1.    Definition

3.5.2.    The seven Padarthas(an object of knowledge)

3.5.3.    God and the World

3.6.   Sankhya Darsana – by Sage Kapila

3.6.1.    Definition

3.6.2.    The Pramanas or metods of Knowledge

3.6.3.    The Prameyas or the Objects to be Known(knowing true self)

3.6.4.    Bondage and Liberation

3.7.   Yoga Darsana- by Sage Patanjali

3.8.   Poorv Mimamsa Darsana- by Sage Jaimini

3.8.1.    Definition

3.8.2.    Theory of Knowledge

3.8.3.    Metaphysics

3.9.   Uttar Mimansa (Vedanta) Darsana – by Sage Ved Vyasa

3.9.1.    Definition

4.   Samkhya Yoga, Prakriti and its Evolutes: Returning to Self-realization

4.1.   Evolutes of Unmanifested Matter

4.2.   Purusha

4.3.   Prakriti

4.4.   Mahat or Buddhi

5.   Yoga, Vedanta, and Tantra

5.1.   Yoga

5.2.   Vedanta

5.3.   Tantra

6.   Nadis

6.1.   Ida, Pingala and Sushumna

7.   Chakras

7.1.   Chakras Yoga’s Psychic Physiology

•Muladhara

•Svadhisthana

•Manipura

•Anahata

•Vishuddha

•Ajna

•Bindu

•Sahasrara

7.2.   The psychic centres

8.   Pancha kosha (Five layer of existence)

1.   Food sheath (Anna-maya kosa)

2.   Vital-Air sheath (Prana-maya kosa)

3.   Mental sheath (Mana-maya kosa)

4.   Intellectual sheath (Vignana-maya kosa)

5.   Bliss sheath (Ananda-maya kosa)

9.   Karma yoga

9.2.   Jnana Yoga (path of knowledge)

9.2.1.    Meaning

9.2.2.    Jnana yoga consists of seven parts:

9.3.   Raja Yoga (path of royal yoga)

9.3.1.    Aim of Raja Yoga

9.3.2.    Practice (abhyasa) and dispassion (vairagya)

9.3.3.    Astanga Yoga(eight limbs of yoga)

9.4.   Path of Devotion (Bhakti Yoga)

9.5.   Types of Bhakti

9.6.   Sakamya Bhakti

9.7.   Nishkamya Bhakti

9.8.   Apara Bhakti

9.9.   Para Bhakti

10.   Mantra yoga

10.   Hatha Yoga Pradipika

10.1.    Introduction to Hatha Yoga

10.1.1.    Science of purification

10.1.2.    Emphasis on shatkarma

10.2.    Hatha yoga

10.3.    Chapter – I Asanas

10.4.    Chapter – II Shat Karma and Pranayama

10.5.    Chapter – III Mudras and Bandhas

11.   Antahkarana (Inner Psychic Functions)

i.   Manas – mind

ii.   Buddhi – intellect

iii.    Chitta – consciousness

iv.   Ahamkāra – ego

11.1. Antahkarana Shuddhi

12.   Dharma

12.1.    Definition

i.   Duty towards self

ii.   Duty towards gods

iii.    Duty towards ancestors

iv.   Duty towards progeny

v.   Duty towards fellow human beings

vi.   Duty towards other living beings

vii.   Duty towards society

viii.    Moral duties

ix.   Professional (caste) duties

x.   Duties towards other faiths

13.   Purusharthas

13.1.    Dharma (Duty)

13.2.    Artha (Worldly gain)

13.3.    Kama (Physical and Sensual Pleasure)

13.4.    Moksha (Liberation or Enlightenment)S

13.5.    Chaturvargas(four stages of human life)

i.   Brahamacharya ashrama

ii.   Grihastha ashrama

iii.    Vanaprastha ashrama:

iv.   Sanyasa ashrama

14.   Application of yoga Philosophy in Daily Life

14.1. Sivananda Yoga, the five principles of Yoga Philosophy?

i.   Proper Relaxation

ii.   Right Exercise

iii.    Right Breathing

iv.   Right Diet

v.   Meditation and Positive thinking

14.2.    Application of Raja Yoga in Daily Life

i.   Yama – Self-Control consists of five principles:

ii.   Niyama – Discipline consists of five principles:

iii.    Asana – Physical Exercises and Pranayama – Breath Exercises

iv.   Pranayama

v.   Pratyahara – Withdrawal of Senses

vi.   Dharana

vii.   Dhyana – Meditation

viii.    Samadhi – Complete Realization

15.   Patanjali Yoga Sutra

15.1.    Introduction to Patanjali Yoga Sutra

15.2.    The basis and date of the Yoga Sutras

15.3.    Commentators

15.4.    Selected sutra from Samadhi and Sadhana pada

16.   Vedas

16.1.    Introduction

16.2.    Veda is divided into two

1.   Karma-Kanda

2.   Upasana -Kanda

3.   Jnana –Kanda

16.4. Four Vedas

1.     Rig Veda – Praising, Agni (fire god), Rudra(storm God), Varuna(rain god)

2.   Yajur Veda – Wisdom of sacrifices and sacrificial rites

3.     Sama Veda – Emphasis upon sounds of the words of the mantras

4.     Atharva Veda – Composition of the Vedas by Atharvana sect

16.   5. Each Veda consists of four parts:-

i)    Samhitas (mantras or hymns)

ii)   Brahmanas (explanations of mantras or rituals)

iii)   Aranyakas (philosophical interpretation of the rituals)

iv)   Upanishads (essence of the knowledge)

17.   Upanishads

17.1.    Introduction to the Upanishads

17.2.    The meaning of the word Upanishad

17.3.    Knowledge and ignorance

17.4.    The main teachings of the Upanishads

i.   Brahman

ii.   Atman

iii.   Prakriti

iv.   Creation

v.   Devas

vi.   Organs

vii.   Sacrifice

viii.    Aum

ix.   Death

x.   Yoga

xi.   Rebirth

xii.   Karma

xiii.    Liberation

xiv.   Mahavakyas

xv.   Conclusion

17.5.    The 11 main Upanishads

18.   Aitareya Upanishad

19.   Isa Upanishad (Isavasya Upanishad)

20.   Katha Upanishad

21.   Kena Upanishad

22.   Mandukya Upanishad

23.   Mundaka Upanishad

24.   Prasna Upanishad

25.   Taittiriya Upanishad

18.   Bhagavad Gita

Chapter – 1 Arjuna Vishada Yoga (Despondency of Arjuna)

Chapter – 2 Sankhya Yoga (Path of knowledge)

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 Jñāna Vijñāna Yoga (saguṇa – with form; nirguṇa – without form)

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

Chapter – 9 Raja Vidya Raja Guhya Yoga (Yoga of Kingly Science and Kingly Secret)

Chapter – 10 Vibhuti Yoga (The Yoga of Divine Glories)

Chapter – 11 Visva Rupa Darsana Yoga (Yoga of the vision of the Cosmic Form)

Chapter – 12 Bhakti Yoga (Yoga of Devotion)

Chapter – 13 Kshetra-Kshetrajna-Vibhaga (Distinction between Field and Knower of Field)

Chapter – 14 Guna Traya Vibhaga Yoga (Yoga of the Division of the Three Gunas)

Chapter – 15 Purushottama Yoga (Yoga of Supreme Purusha)

Chapter – 16 Daivasura-Sampad-Vibhaga Yoga (Yoga of Divine and Demoniacal Nature)

Chapter -17 Sraddha Traya Vibhaga Yoga (Yoga of the Threefold Faith)

Chapter – 18 Moksha Sannyasa Yoga (Yoga of Liberation by Renunciation)

19.   Psycho Analysis in Bhagavad-Gita

20.   Yogic Concept of Disease

20.1.    Modern medical perspective view on Disease

20.2.    Concept of Disease in yoga

21.     Stress Management through Yoga

21.1.    Why People Experience Stress

21.2.    Maslow’s Hierarchy of Needs

Level 1 – Physiological Needs

Level Two – Safety Needs

Level Three – Belonging Needs

Level Four – Ego-Status

Level Five – Self-Actualization

21.3.    Reducing Stress through Time Management

22.   Yoga, Health, Wellness & Lifestyle

22.1.    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

23.   Yogic Diet

23.1.    Moderate Diet

23.2.    Nutrition

23.3.    Types of Diet

24.   Ayurveda

24.1.    Understanding Vata, Pitta & Kapha

24.1.    Vata Dosha

24.1.1.    Tips for balancing Vata:

24.1.2.    The Vata balancing diet

24.2.    Pitta Dosha

24.2.1.    The Pitta balancing diet

24.3.    Kapha Dosha

24.3.1.    Tips for balancing Kapha:

24.3.2.    The Kapha balancing diet

24.4.    The seven dhatus (bodily tissues)

24.5.    Dinacharya(living in harmony with nature’s rhythms)

24.6.    Take your herbs

25.   Naturopathy

25.1.    Principles and Practice of Nature Cure

25.2.    Basic Principles

25.3.    Principles and Practice of Nature Cure

25.4.    Nature Cure and Modern System

25.5.    Methods of Nature Cure

26.   Naturopathy

26.   Ethics, teachings and practice of Siddhartha Gautama Buddha

26.1.    The Four Noble Truths

26.2.    The Noble Eightfold Path

26.3.    The Five Precepts

Paper: Practicum
1.      Asana teaching and adjustment

2.      Practicum (assistant in class)

3.      Practicum (gentle yoga class)

4.      Practicum (Hatha or Vinyasa full class)

5.      Practicum (hatha yoga class)

6.      Practicum (mock class according to team)

7.      Practicum (Vinyasa yoga class)

8.      Practicum(Vinyasa flow)

9.      Mudra & Bandha Class

10.  Pranayama Class

11.  Pratyahara(sensory withdrawal) Class

12.  Surya Namaskara (Sun Salutation) Class

13.  Back bending Asana Class

14.  Core and Inverted Asana class

15.  Forward bending & hip opening class

16.  Mudra & Bandha Class

17.  Standing Asana Class

18.  Pranayama Class

19.  Pratyahara(sensory withdrawal) Class

20.  Sitting Asana Class

21.  Supine Asana Class

22.  Twisting Asana Class

Paper: Hatha Yoga
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

12.   Ganesha Mantra

13.   Guru Stotra

14.   Saraswati Prayer

15.   Surya Namaskara Mantra

16.   Bhagavad Gita

17.   Santhi mantra

18.   Nirvana Satkam

19.   Bhojana Mantra

20.   Lingaashtakam

1.1.    Yogic Suksma Vyayama
1. Prarthana … Prayer

2.   Uccarana-Sthala- Tatha- Visuddha-Cakra-Shuddhi (Clearing the Pharynx / throat)

3.   Buddhi Tatha Dhrti-Shakti-Vikasaka (Developing the Mind and Will power

4.   Smarana- Shakti- Vikasaka (Developing the Memory) 5 . Medha -Shakti-Vikasaka (Developing the Intellect)  6 . Netra-Shakti-Vikasaka (Improving the Eye-sight)

7.   Kapola-Shakti-Vardhaka (Rejuvenating the Cheeks)

8.   Karna-Shakti Vardhaka (Improving the power of Hearing)

9.   Griva-Shakti-Vikasaka-1 (Strenghtening the Neck -1)

10.   Griva-Shakti-Vikasaka-2 (Strenghtening the Neck -2)

11.   Griva-Shakti-Vikasaka-3 (Strenghtening the Neck -3)

12.   Skandha- Tatha- Bahu- Mula- Shakti- Vikasaka ( Shoulder-blades and joints)

13.   Bhuja- Bandha- Shakti- Vikasaka (Strenghtening the Upper arms)

14.   Kaphoni Shakti- Vikasaka (Strenghtening the Elbows)

15.   Bhuja-Balli-Shakti-vikasaka (Strenghtening the Fore-arms)

16.   Purna-Bhuja-Shakti-Vikasaka (Developing the Arms)

17.   Mani-Bandha-Shakti-Vikasaka (Developing the Wrists)

18.   Kara-Prstha-Shakti-Vikasaka (Developing the back of the Hand)

19.   Kara-Tala-Shakti-Vikasaka (Developing the Palms)

20.   Angula-Mula-Shakti-Vikasaka (Developing the Finger-Joints)

21.   Anguli-Shakti-Vikasaka (strengthening the Fingers)

22.   Vaksha-Sthala-Shakti-Vikasaka-1 (Developing the Chest -1)

23.   Vaksa-Sthala-Shakti-Vikasaka-2 (Developing the Chest -2)

24.   Udara-Shakti-Vikasaka-1 (Developing the Abdominal muscles-1)

25.   Udara-Shakti-Vikasaka-2 (Developing the Abdominal muscles-2)

26.   Udara-Shakti-Vikasaka-3 (Developing the Abdominal muscles-3)

27.   Udara-Shakti-Vikasaka-4 (Developing the Abdominal muscles-4)

28.   Udara-Shakti-Vikasaka-5 (Developing the Abdominal muscles-5)

29.   Udara-Shakti-Vikasaka-6 (Developing the Abdominal muscles-6)

30.   Udara-Shakti-Vikasaka-7 (Developing the Abdominal muscles-7)

31.   Udara-Shakti-Vikasaka-8 (Developing the Abdominal muscles-8)

32.   Udara-Shakti-Vikasaka-9 (Developing the Abdominal muscles -9)

33.   Udara-Shakti-Vikasaka-10 (Developing the Abdominal muscles-10)

34.   Kati-Shakti-Vikasaka-1 (Strenghtening the back -1)

35.   Kati-Shakti-Vikasaka-2 (Strenghtening the back -2)

36.   Kati-Shakti-Vikasaka-3 (Strenghtening the back -3)

37.   Kati-Shakti-Vikasaka-4 (Strenghtening the back-4)

38.   Kati-Shakti-Vikasaka-5 (Developing the strength of the back -5)

39.   Muladhara-Cakra-Shuddhi (Toning up the Bowels)

40.   Upastha- Tatha- Svadhisthana-Cakra-Shuddhi (toning up the bowels)

41.   Kundalini-Shakti-Vikasaka (Developing the power of the Mystic Coil)

42.   Jangha-Shakti-Vikasaka-1 (Developing the Thighs-1)

43.   Jangha-Shakti-Vikasaka-2 (Developing the Thighs-2)

44.   Janu-Shakti-Vikasaka (Strenghtening the Knees)

45.   Pindali-Shakti-Vikasaka (Developing the Calves)

46.   Pada-Mula-Shakti-Vikasaka (Developing the strength of the soles)

47.   Gulpha-Pada-Prshtha-Pada-Tala-Shakti-Vikasaka (the Ankles and the Feet)

48.   Padanguli-Shakti-Vikasaka (Developing the Toes)

1.2.    Warm Up
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 Hatha Yoga Mudra

1.   Jnana Mudra (psychic gesture of knowledge)

2.   Chin Mudra (psychic gesture of consciousness)

3.   Yoni mudra(attitude of the womb or source)

4.   Bhairava Mudra (fierce or terrifying attitude)

5.   Hridaya Mudra (heart gesture)

6.   Shambhavi Mudra (eyebrow centre gazing)

7.   Nasikagra Drishti (gaze at tip of nose)

8.   Khechari Mudra (tongue lock)

9.   Kaki mudra(the crow’s beak)

10.   Bhujangini Mudra(cobra respiration)

11.   Bhoochari mudra(gazing into nothingness)

12.   Akashi mudra (awareness of inner space)

13.   Shanmukhi Mudra (closing the seven gates)

14.   Unmani mudra (the attitude of mindlessness)

15.   Vipareeta Karani Mudra (inverted psychic attitude)

16.   Pashinee Mudra (folded psychic attitude)

17.   Tadagi Mudra (barrelled abdomen technique)

18.   Prana Mudra (invocation of energy)

19.   Yoga Mudra (attitude of psychic union)

20.   Manduki Mudra (gesture of the frog)

21.   Maha Mudra (great psychic attitude)

22.   Maha Bheda Mudra (the great separating attitude)

23.   Maha Vedha Mudra (the great piercing attitude)

24.   Ashwini Mudra (horse gesture)

25.   Vajroli/sahajoli mudra (thunderbolt/spontaneous psychic attitude) Mudras and Chakras

1.   Mooladhara Mudra (Root Chakra Gesture)

2.   Swadhisthana Mudra (Sacral Chakra Gesture)

3.   Manipura Mudra (Solar Plexus Chakra Gesture)

4.   Anahata Mudra (Heart Chakra Gesture)

5.   Hridaya Mudra (Compassionate Heart Gesture)

6.   Vishuddha Mudra (Throat Chakra Gesture)

7.   Ajna Mudra (Brow Chakra Gesture) Mudras and the Elements

8.   Vayu Mudra (Air Gesture)

9.   Vyana Mudra (Expansive Prana Gesture)

10.   Pranapana Mudra (Taking In and Throwing Out Gesture)

11.   Udana Mudra (Upward Flying Energy Gesture)

12.   Prana Mudra (Life Force Gesture)

13.   Apana Mudra (Cleansing Energy Gesture) Mind Mudra

14.   Agni Mudra (Fire Gesture)

15.   Linga Mudra (Mark of Siva)

16.   Surya Mudra (Sun Seal)

17.   Surya Bheda Pranayama (Sun Breathing)

18.   Pushan Mudra (Giver of Good Health)

19.   Kamajayi Mudra (Victory over Excessive Desires Gesture)

20.   Shankha Mudra (Conch Shell Gesture)

21.   Dhyana Mudra (Meditation Gesture)

22.   Garuda Mudra (Eagle Gesture)

23.   Kshepana Mudra (Letting Go Gesture)

24.   Akasha Mudra (Touching the