Self-Paced 200-Hour Online Hatha, Ashtanga Vinyasa Yoga Teacher Training Course

Certifications

You will receive a certificate of completion.

How the training works

Students will get access to pre-recorded sessions of Hatha yoga, Ashtanga yoga, philosophy, pranayama, meditation, and anatomy classes. They can also choose the duration of the access to these sessions according to their preference.

The group of knowledgeable gurus and teachers will assist students in understanding the course material and solving their doubts and queries.

Students will also receive course materials and ebooks to deepen their practice of yoga.

• Duration: Upon registering for the course you will be able to choose the duration for the access of the course materials. You may choose your preferred duration and continue to learn at your own pace.
• Exam: There will be a practical exam after the end of the course to check your foundational yogic knowledge. You will be asked to submit 2-3 videos on practice and teaching methodology along with some written assignments.

Curriculum / Course information

Traditional Hatha Yoga

1. Historical contexts of hatha yoga

2. Surya Namaskar (Sun Salutation)

3. Chandra Namaskar (Moon Salutation)

4. Pawan Muktasana series A, B, C

5. Asanas (Postures):

• Standing asanas
• Vajrasana group of asanas
• Backward bending asanas
• Forward bending asanas
• Spinal twisting asanas
• Balancing asanas
• Inverted asanas
• Relaxation asanas

6. Sequences:

• Standing sequence
• Kneeling sequence
• Sitting sequence
• Pronation sequence
• Supination sequence
• Inversion sequence
• Twisting sequence
• Hip-opening sequence
• Forward bending sequence
• Back bending sequence

Ashtanga Vinyasa Yoga

1. Historical contexts of Ashtanga Vinyasa yoga including different asanas.

2. Ashtanga Primary series Asanas with the asana alignment and adjustment, variations, contraindications, breathing techniques, and their benefits

• Surya Namaskar A (Sun salutation A) - 9 Vinyasas
• Surya Namaskar B (Sun salutation B) - 17 Vinyasas
• Standing asana series
• Sitting asana series
• Closing sequence

3. Understanding and practice of Vinyasa Flow

Alignment and Adjustment

1. Aspects of Yoga Alignment

2. Various Principles of Hands-Adjustments

3. Practical lessons on Alignments and Adjustment of various Asanas

Pranayama / Breathing Practices

1. Historical contexts of pranayama and subtle body.

2. Understanding of pranayama effects on your body.

3. Four aspects of pranayama

4. The pranic body

5. Five major pranas and five minor pranas

6. Nadis - channels of prana

7. Ida Pingala and Sushumna

8. Location of the nadis

9. Basic understanding of chakras

10. Different types of pranayama practices

• Abdominal (or diaphragmatic) breathing
• Thoracic Breathing
• Clavicular Breathing
• Yogic Breathing
• Nadi Shodhana Pranayama/ Alternate Nostril Breathing
• Sheetali Pranayama/ Cooling Breath
• Sheetkari Pranayama
• Bhramari Pranayama
• Ujjayi Breathing
• Bhastrika Pranayama
• Kapalbhati Pranayama/ Frontal brain cleansing breath
• Surya Bhedi Pranayama
• Chandra Bhedi Pranayama

Mudras and Bandhas

1. Mudras (Hand Gestures)

• Five Element Theory
• Jnana Mudra (Psychic Gesture of Knowledge)
• Chin Mudra (Psychic Gesture of Consciousness
• Hridaya Mudra (Heart Gesture)
• Shoonya Mudra (Gesture of Emptiness)
• Apan Mudra (Digestion Gesture)
• Prana Mudra (Invocation of energy)
• Vayu Mudra (Gesture of Air)
• Prithvi Mudra (Gesture of Earth)
• Buddhi Mudra (Gesture of Intellect)

2. Bandhas (Energy Lock)

• Jalandhara Bandha (throat lock)
• Moola Bandha (perineum contraction)
• Uddiyana Bandha (abdominal contraction)
• Maha Bandha (the great lock)

Meditation

1. History and philosophy of meditation.

2. Important terms in Meditation

3. Different Types of Meditation Practices

• Ajapa Japa
• Guided Meditation
• Mindfulness Meditation
• Raisin Meditation
• Trataka Meditation
• Chakra Meditation

4. Yoga Nidra

Yoga Anatomy, Physiology and Biomechanics

1. Anatomy and Physiology

• Levels of structural complexities
• Skeletal System
• Muscular System
• Nervous System
• Endocrine System
• Respiratory System
• Cardiovascular System
• Digestive System

2. Biomechanics

• Force
• Joint Movements
• Safe Movements

History, Yoga Philosophy and Ethics

1. History of Yoga

2. Origination and Meaning of Yoga

3. Understanding of Patanjali Yoga Sutras

4. The Eight Limbs of Yoga

5. Understanding Bhagavad Gita

Teaching Methodology

1. Sequencing

2. Pace

3. Environment and ambiance of a yoga class

4. Yoga Cues

Teaching Practice

1. Teaching/guiding a yoga class

2. Command over teaching yoga

3. Essential skills for teaching a yoga class

4. Mentoring and feedback