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
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
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