28 Day 300-Hour Advanced Multi Style Yoga Teacher Training in Goa, India

The course will focus more on Sanskrit and asana vocabulary and in-depth discussions on philosophy. The students will gain in-depth knowledge of advanced pranayama techniques, meditation practices, structural anatomy, and have an opportunity to teach and assist with verbal and physical adjustments during the asana classes. In summary, this training is not just about receiving more information but also about experiencing through practice.

The standards and course framework set by Yoga Alliance under five educational categories

• 80 hours of training techniques and practice
• 20 hours of teaching methodology
• 25 hours of anatomy and physiology - including both human physical anatomy and physiology (bodily systems, organs, etc.), energy anatomy, and physiology (chakras, nadis, etc.). It also includes both the study of the subject and application of its principles to yoga practice (benefits, contraindications, healthy movement patterns, etc.)
• 65 hours of yoga philosophy, lifestyle, and ethics for yoga teachers
• 50 hours of practicum
• 60 non-contact hours - assignments for reading recommended books that students submit post 300 hr YTTC
• They will receive the details of Non- contact hour assignments during training with us.

Overview of the structure and operational details of this 300-hour TTC program

This 300-hour yoga TTC comprehensively meets the standards defined by the Yoga Alliance and exceeds in all respects as they enhance the program with other activities like Sanskrit learning, spiritual therapy, Kundalini system, and chakra balancing techniques.

There are also workshops on Mantra yoga - the science of sound vibrations and its role in spiritual practices, Buddhi yoga - yogic cognitive therapy, yogic personality theory “Panchakosha” model - a comparative study of yogic psychology and modern psychology, etc.

Techniques training and practice

Asana practice

The core style of asana taught in the course is traditional Hatha yoga.

Traditional Hatha yoga

Traditional Hatha yoga is a principle style of yoga practices and is the origin of all other yoga practiced today. The word Hatha is a combination of two words ‘Ha’ meaning “Sun Energy” and ‘Tha’ meaning “Moon Energy” representing two principle energies flowing within your body. When these two aspects of one’s self are integrated, a fullness of the whole personality is experienced.

Hatha yoga influences your two sides of the brain and brings balance between these two energies within all of you to merge from the opposite to the harmony of oneness.

Hatha yoga is a powerful tool of transformation and the practitioner develops a balance of strength and flexibility. The salient feature of “Hatha yoga” is the focus on the asanas and breath control while holding the postures for a longer duration.

Hatha yoga classes incorporate the mind, body, and spirit through various practices like asanas, (postures) pranayama (breathing) and kriyas, (internal cleansing). It is not fast flowing and is highly suitable for beginners as well as advanced practitioners, as it is much gentler than Ashtanga yoga.

The course also introduces other styles of asana practice including: Vinyasa flow, Yin and smooth Restorative yoga in order to experience the other yoga styles.

Functional details of the course

The asana practices include:

• Warm up exercises and sun salutations with mantras
• Pavana muktasana series to loosen and strengthen major joints, to develop core energy, and to bring flexibility in the body
• Standing asanas to develop neuromuscular coordination
• Twenty five asanas from the foundations of standing, sitting, prone and supine; covering forward bends, back bends, spine twists, hip openers and stretches, arm balances and inversions; with the details of breathing patterns while doing and holding an asana, contraindications, and benefits
• Variations of the above mentioned in full details
• Workshops: Special workshops are conducted on variations and modifications of advanced postures, modifications for beginners and students with injuries (multi-level modifications) arm balances, twists, inversions, hip openings, headstands, back bendings, personal corrections, personal guidance, safety measurements, and others individual tips if required
• Other components related: How to use props including blocks, bolsters, straps, blankets, walls in your yoga practice, rope headstand, etc.
• Adjustments and corrections: Modes of adjustments and effective adjustment techniques are given by expert teachers to reap the full benefits of the practice
• Feedbacks: Regular feedbacks are given by the teachers and fellow students about your teaching in order to facilitate you to improve and find your unique voice and style as a teacher

Teaching methodology: techniques and demonstrations

• Principles of demonstration: The art of teaching, leading a class, voice modulation, and effective communication with great clarity
• Observing, assisting, and correcting: Mindful adjustments, correcting and adjusting through physical and verbal instructions
• Instructions, teaching styles: Designing and planning a class suitable to different needs. Learning Sanskrit names and other symbolism related to asanas, structuring and sequencing an asana class, and exploring various methodologies
• Qualities of a teacher: voice, presence, dealing with injuries, and explaining about safety precautions
• Business aspects of teaching yoga: Educating about business ethics and values, setting up yoga business and community responsibilities, marketing, and advertising

Pranayama (yogic breathing)

• Pranamaya kosha - pranic body, its nature, and characteristics
• Introduction
• Different aspects and different types of prana
• Breathing basics
• Anatomy of breathing
• Yogic breathing
• Kapalbhati (frontal brain cleansing breath)
• Bhastrika (bellows breath)
• Suryabheda (vitality stimulating breath)
• Nadi Shodhana (alternate nostril breathing)
• Ujjayi (the psychic or victorious breath)
• Sheetali (cooling breath)
• Shitkari (hissing breath)
• Bhramari (humming bee breath)

Mudra (attitude of energy flow and psychic gesture): Sacred gestures and hand positions for energy flow

• Mudra meaning
• Different types of mudras observed during yoga practice
• Chin mudra (psychic gesture of consciousness)
• Jnana mudra (psychic gesture of knowledge)
• Nasikagra mudra (nose tip gazing mudra)
• Shanmukhi mudra (closing the seven gates)
• Khechari mudra (tongue lock)
• Vipareet karani (inverted psychic attitude)
• Maha mudra (great psychic attitude)
• Shambhavi mudra (eyebrow center of gazing)
• Theoretical explorations, symbolism, practice, and benefits of mudras and their effect on the pranic body

Badhas (energy locks)

• Definition and types
• Maha mudra
• Abdominal Mudra
• Throat Mudra
• Perineum contraction Mudra
• Theoretical explanation
• Practical demonstrations, benefits, and contraindications

Kriya (yogic cleansing techniques)

• Nasal cleansing- Jala neti
• Kapala dauti and Trataka - flame gazing

Dhyaana yoga

Meditation practices

• Introduction, definitions, types of meditations, preparatory practices, and obstacles during meditation
• Methods to overcome them and its benefits
• Scientific evidence of the benefits of meditation on the physical, pranic, and emotional personalities

Guided meditation

• Relaxation meditation
• Visualization meditation
• Pranic awareness meditations
• Chakra meditation
• Silent meditations
• Mantra meditation
• Concentration meditation
• Mindfulness meditation
• Loving kindness meditation
• Gratitude meditations

Mantra yoga (mantra chanting)

• Definition of mantra
• Its significance
• Its calming and healing effect on the psyche
• The role of sound in spiritual practices.

Anatomy and physiology (comprising physical anatomy, physiology, and energy anatomy)

Physical anatomy and physiology - insight into relevant anatomical systems in your body and their connection with asana practice. The course focuses on the following topics:

• Insight into different body systems and their function and the terminology of human anatomy
• Skeletal system, muscular system, connective tissue, nervous system, and major joints of the body
• Understanding the anatomical and skeletal differences i.e. compression, tension, and proportion and orientation theory
• The foot, knee, pelvic floor, hips, spine, and shoulder
• Breathing and respiratory system

Energy anatomy

• Energy body (pranic body)
• Nadis (energy channels)
• Chakras (energy centers)
• Theoretical framework and application of its principles in yoga practices
• Benefits of opening the nadis and chakras
• Healthy energy movement within the body, etc.

Philosophy, lifestyle, and ethics

Philosophy content (Yoga Sutras of Patanjali)

• Functional definition, meaning, concepts, historical, and cultural background of yoga, its essence, and goals
• Four paths of yoga ( Jnana, Raja, Bhakti, and Karma yoga)
• Three-gunas and their effects on the mind
• Five-Kleshas or afflictions and their binding effect
• Hatha yoga, nadis (energy channels), chakras, and kundalini system
• Vedas and six systems of Indian philosophy and the theory of karma in relation to self-realization

Ashtanga yoga (Raja yoga)

• Yoga sutras of Patanjali
• Aim of yoga according to sutras
• Modification of mind and mental disposition
• Different levels of preparation
• The role of ego in self-realization and understanding consciousness

OM

• Meaning, symbolism, and significance of OM
• Eight limbs of yoga
• Kriya yoga
• Samyama yoga
• Types of Samadhi
• Nirbija and Sabija Samadhi
• Superconscious state of self-realization

Obstacles on the path of yoga

• Physical and mental disturbances caused by an unconcentrated mind
• Means to overcome obstacles
• Methods to control the modifications of the mind

Lifestyle and ethics for yoga practitioners and teachers (value-based lifestyle - yamas and niyamas)

• Yogic value system in an ancient period and in a contemporary period
• Non-judgmental disposition of a yogi
• The exemplary role of a yogi in the contemporary society
• Lifestyle of a yogi - yogic diet
• The spirit of the yogic practices
• Roles and responsibilities of yoga teachers
• Written assignment on selected philosophical topics and finishing test

The practicum

• Practice of teaching under the guidance of a teacher
• One to one teaching, teaching in small groups, and in big groups
• Receiving and giving feedback
• Observing others teaching
• Practical exam of teaching
• Assisting the main teacher

Sample daily schedule

• 06:30 - 07:45 Mantra chanting, pranayama and guided meditations
• 08:10 - 09:40 Asana practice
• 09:40 - 11:00 Breakfast
• 11:00 - 13:15 Philosophy or anatomy class
• 13:15 - 15:00 Lunch break
• 15:00 - 17:00 Alignment, teaching methodology, or adjustments training
• 17:00 - 18:15 Asana practice
• 18:15 - 19:00 Guided meditations/ Teaching practice
• 19:00 - 19:45 Dinner
• 19:45 - 20:30 Sat-Sangams - Question and answer session on philosophy, spirituality, or meditation related topics (twice a week)

General info

• Advanced training course, technically, second level of training for the professional yoga teachers
• 200-hour certification from any school with any style is a prerequisite qualification to enroll in this course
• 500-hour yoga certification will be awarded upon the successful completion of the course
• Become an RYT-500 by registering with Yoga Alliance