Yoga poses / asana (160 different asanas)
1. Pawanmuktasana series
Pawanmuktasana series are poses for the removal of blockages which prevent free flowing of energy in body and mind. These include prepatory movements to warm up the body and muscles, and align the joints. These movements help prevent injuries during difficult yoga poses. It helps in understanding the meaning of asana by developing awareness of the body movements and the subtle effects at various levels of being.
- Pawanmuktasana part one (anti rheumatic group, 16 movements for releasing tensions from the joints of the body)
- Pawanmuktasana Part two (digestive / abdominal Group, eight movements to strengthen the digestive system)
- Pawanmuktasana part three (energy block postures, nine movements to improve the energy flow within the body)
2. Yoga exercises for the eyes
3. Yogasana
Five relaxation asana, six meditative asana, 14 standing asana, 14 backward bending asana, 11 forward bending asana, four spinal twist asana, 18 inverted asana, 22 balancing asana, Surya Namaskara, Chandra Namaskara, and few advances asanas will be taught in the program who can do without strain.
Pranayama (22 different breathing techniques)
1. Pre-pranayama training
This includes conscious breathing / heightening breath awareness / sensitizing the lungs.
2. Basic breathing methods
This includes diaphragmatic breathing / thoracic breathing / clavicular breathing / yogic breathing.
3. Preliminary breathing practices
Deep breathing / reverse breath / rhythmic breathing / extended exhalation / equalizing breath
4. Awareness of the subtle breath
This includes awareness of Swara / balancing the Swara / prana mudra pranayama.
5. Classical pranayama
This includes nadi shodhan / bhramari / sheetali, and sitkari / Surya Bhedan / Ujjayi / Bhastrika / Kapalbhati.
Shatkarma (6 cleansing techniques)
- Jala Neti (nasal cleanse with saline water)
- Sutra Neti (nasal cleanse with a thread)
- Kapalbhati (cleansing breath)
- Tratak (candle gazing for eye cleansing)
- Dhouti (stomach and digestive tract cleansing)
- Lagoo Shankha Prakshalana (short intestinal cleanse)
Theory lectures
1. The science of yoga
2. History of yoga
3. Ashtanga yoga (8 limbs path)
4. Patanjali yoga sutras
5. Hatha yoga (history, philosophy, asana, pranayama, mudra, bandha, and cleansing techniques)
6. Different types of yoga (Hatha / Raja / Jnana / Karma / Bhakti / Mantra / Kriya / Kundalini yoga)
7. Ayurveda (introduction / body types / diet)
8. Yoga lifestyle
9. Human anatomy and physiology
Human anatomy and physiology is a basic knowledge of various body systems: muscular system, skeletal system, joints, digestive system, respiratory system, circulatory system, excretory system, reproductive system, nervous system, and endocrine system / injuries and preventions / physiology of yoga poses / physiology of meditation asanas / physiology of cleansing techniques.
Yoga teacher training
- Role of a yoga teacher
- Aspects of teaching asana
- Alignment (myth and reality)
- Micro lessons
- Checklists for micro lessons
- Final lessons
- Important points during lessons
- General guidelines for teaching
- Tips for effective teaching
- Lesson planning
- How to design pranayama practice
- Ethical guidelines for teachers
- Self-study
- Tips for effective self-practice
- Sanskrit
Applied yoga
- Yoga Nidra (yogic sleep)
- Yoga for pregnancy
- Obesity and yoga
- Yoga during menstruation
- Yoga practice at home
- Yoga for back pain
Daily schedule
- 05:00 Wake up time
- 05:45-06:00 Mantra chanting
- 06:00-08:00 Yoga practice (asana and pranayama)
- 08:00-09:00 Karma yoga
- 09:00-09:30 Breakfast
- 10:00-10:45 Theory lecture 1
- 11:15-12:00 Theory lecture 2
- 12:15-13:00 Lunch
- 13:00-03:00 Resting time
- 15:15-16:00 Theory lecture 3
- 16:15-18:00 Yoga practice (asana and pranayama)
- 18:45-19:15 Mantra chanting / meditation
- 19:30-20:00 Dinner
- 20:15-21:00 Meditation / yoga songs (bhajans) / group discussions / question and answer sessions / satsang
- 22:00 Bhajan
