What is Vinyasa Krama yoga?
Vinyasa Krama yoga is an ancient practice of physical and spiritual development. It is a systematic method to study, practice, teach, and adapt yoga. This Vinyasa Krama (movement and sequence methodology) approach to yogasana (yoga posture) practice is unique in all of yoga. By integrating the functions of the mind, body, and breath in the same time frame, a practitioner will experience the real joy of yoga practice. Each of the important postures (asanas) is practiced with many elaborate Vinyasas (variations and movements). Each variation is linked to the next one by a succession of specific transitional movements, synchronized with the breath. The mind closely follows the slow, smooth, deliberate ttjjayi yogic breathing; and the yoking of mind and body takes place with the breath acting as the harness.
List of Weekend Excursions
- 1st Sunday: tour the Himalayas
- 2nd Sunday: rafting/waterfall trekking
- 3rd Sunday: Ganga ceremony
- 4th Sunday: free activity
The parameters of Vinyasa yoga
The Sanskrit word Vinyasa comes from a prefix which means variation, and a suffix nyasa, which means "within prescribed parameters." The parameters prescribed in classical yoga with respect to yogasanas, as contained in Yoga Sutra of Patanjali, are:
Steadiness (Sthira)
For a posture to qualify as a yogasana, it should afford the practitioner the ability to remain steady in that posture, be it standing on his or her feet (tadasana) or standing on his or her head (sirsasana).
Comfort (Sukha)
Use of breath and the close attention of the mind to the breath, which are the hallmarks of yoga, ensure that there are considerable joy and relaxation for the practitioner.
SMOOTH AND LONG BREATHING (PRAYATNA SITHILA)
The smooth inhalation accompanying expansive movement is known as Brahmana Kriya, or expansive (breathing) action; the exhalation during contraction of the body is langhana kriya, or reducing or contracting (breathing) action. When you inhale while making an expansive movement and correspondingly exhale during contraction, this is known as anuloma, or "with the grain" movement/breathing. Anuloma exercise creates harmony between the tissues of the breathing organs and the body.
Though anuloma is the general rule, there are situations in which one might or should exhale during an expansive movement. (The converse, however, is never the case because contractive movements cannot be performed while inhaling). This might be recommended when the practitioner is tense, obese, old, or stiff.
Take the example of the cobra pose. From the lying down position, moving into cobra pose is an expansive movement should be done on inhalation. But some especially tense people find this extremely uncomfortable because they tend to stiffen their muscles and virtually prevent their back from bending. A similar situation may arise with obese people because the belly tends to add pressure while inhaling. So, people with these conditions may breathe out while doing expansive movements. It is for the student and/or teacher to determine what type of breathing is appropriate for a particular Vinyasa. One general rule is, "When in doubt, do the movement while exhaling.
200-hour Vinyasa flow yoga teacher training course syllabus
Mastering Vinyasa flow
- On your feet Yogasanas
- Seated Vinyasa sequences
- Seated posterior stretch sequences
- On one leg yogasanas
- The supine sequence
- The bow pose sequence
- The triangle pose sequence
- The inverted posture sequence
- Meditative pose sequence
- Viseha Vinyasa karma
Ashtanga Yoga Primary Series
- Padangushtasana
- Padahastasana
- Utthita Trikonasana
- Utthita Parshvakonasana
- Prasarita Padottanasana (A)
- Prasarita Padottanasana (B)
- Prasarita Padottanasana (C)
- Prasarita Padottanasana (D)
- Parshvottanasana
- Utthita Hasta Padangushtasana
- Ardha Baddha Padmottanasana
- Utkatasana
- Virabhadrasana
- Paschimattanasana
- Purvatanasana
- Ardha Baddha Padma Paschimattanasana
- Tiriangmukhaikapada Paschimattanasana
- Janu Shirshasana (A)
- Janu Shirshasana (B)
- Janu Shirshasana (C)
- Marichyasana (A)
- Marichyasana (B)
- Marichyasana (C)
- Marichyasana (D)
- Navasana
- Bhujapidasana
- Kurmasana
- Garbha Pindasana
- Kukkutasana
- Baddha Konasana
- Upavishta Konasana
- Supta Konasana
- Supta Padangushtasana
- Ubhaya Padangushtasana
- Urdhva Mukha Paschimattanasana
- Setu Bandhasana
- Sarvangasana
- Halasana
- Karnapidasana
- Urdhva Padmasana
- Pindasana
- Matsyasana
- Uttana Padasana
- Shirshasana
- Baddha Padmasana
- Padmasana
- Uth Pluthi
Yoga philosophy
- Introduction to yoga
- its philosophy and evolution
- Introduction to yoga sutras of patanjali
- Definition of yoga
- 4 aspects of mind and its functions
- Daily schedule of a yoga student
- Principles of 5 basic element & 10 senses
- Yama, Niyama (4 days)
- Asana, Pranayama & Pratyahara, Dharana, Dhyan, Samadhi (2 days)
- Pancha - Vayus
- Panchakoshas
- Sattva, Rajas, and Tamas (Triguna)
- Introduction to chakras and its functions
- Three Doshas
- 4 padas of yoga sutras
- Lives of yogis (Inspiring stories)
- Diet & Nutrition for a yogi
- Diet & Nutrition for a yogi
Pranayama (breathing practices)
- Introduction of Pranayama
- Benefits of pranayama
- General guideline
- Clavicular
- Thorocic
- Diaphragmatic Breathing (Yogic Breathing)
- Ujjayi
- Bhastrika
- Kapalbhati
- Nadi - Sodhana
- Bhramari
- Surya - Bhedi & Chandra - Bhedi
- Sheetali and Sheetkari
Sitting postures for pranayama sadhana
- Easy pose
- Half-lotus
- Swastikasana
- siddha yoni asana
Mudras (yoga gestures)
- Jnana mudra
- Chin mudra
- Yoni mudra
- Bhairava mudra
- Shambhavi mudra
- Nasikagra
- Khechari
Yoga Bandhas (Energy Lock)
- Preparation
- Uddiyana
- Jalandhar
- Mula & Maha Bandha
- Teaching
- Doubts
Yoga cleansing (Shatkarma)
- Rubber-neti
- Jalaneti
- Kapalbhati- cleansing the lungs
Yoga Nidra (psychic sleep)
- Basic relaxation
- Tension relaxation
- Full body relaxation
Meditation (Dhyana)
- Introduction to meditation
- Breathing awareness meditation
- Om / Mantra meditation
- Trataka
- Dynamic meditation
- Tips for developing concertation
- Silence practice
- Ajapa japa
- Antar mouna
Anatomy and physiology
- Digestive system
- Respiratory system
- Circulatory system
- Nervous system
- Endocrine system
- Organs Bodily systems
- Nadis
- Chakras
- Muscular System
- Skeletal Sytem
- Muscle functions according to joint movements
- Breathing
- Inversions
- Svasana
Recitation of sacred sound (mantra chanting)
- Om Asato Maa Sadgamaya (Mantra from Upanishad)
- Tvameva mata ca pita Tvameva (Sloka on gods)
- Om Tryambakam Yajamahe (Mantra on lord shiva)
- Om sahana vavatu (Mantra from Upanishad)
- Guru Brahma Guru Vishnu Gurudevo maheshwara (Guru stotram)
- Yogena Cittasya (Sloka on sage Patanjali)
- Hare rama, Hare Krishna (Maha mantra)
Anatomy and physiology
- Digestive system
- Respiratory system
- Circulatory system
- Nervous system
- Endocrine system
- Organs
- Bodily systems
- Nadis
- Chakras
- Muscular system
- Skeletal sytem
- Muscle functions according to joint movements
- Breathing
- Inversions
- Svasana
Teaching methodology
- Positive and conscious communication friendship and trust
- Time management
- Qualities of a teacher
- Principles of demonstrating, observation, assisting, and correcting
- Use of voice in class
- Mental & emotional preparation for teaching
- Class preparation
- Step by step class structure planning
Evaluation are based on:
- Written test
- Asana practical test
- Attendance
- Performance
200-hour Vinyasa yoga teacher training daily schedule
- 05:30 Morning Bell
- 06:00 - 07:00 Shatkarma & pranayama
- 07:00 - 08:30 Vinyasa flow yoga
- 08:30 - 09:30 Breakfast
- 09:30 - 10:30 Yoga philosophy
- 10:45 - 11:45 Yoga anatomy
- 12:00 - 13:00 Alignment, adjustment and methodology
- 13:00 - 14:00 Lunch
- 16:00 - 17:30 Ashtanga yoga
- 18:00 - 19:00 Meditation and mantra chanting
- 19:00 Dinner
- 22:00 Lights off
All classes are mandatory only in case of an emergency or illness one can take leave with respected teacher permission. Uninformed leaves won’t be accepted and this will leave a bad impression on student monthly performance.
Prerequisites
A high degree of self-motivation is required for all aspects of the course. The practice and especially the teaching of yoga demand a high degree of self-discipline and purity. To ensure the success of the program, participants are required to attend all spiritual activities, meditation sessions, lectures and asana classes. Meat, fish, eggs, black tea, coffee, alcohol, tobacco, drugs and nudity are prohibited during the course as they are counterproductive to the yoga practice. Participants who do not comply with the school rules may be dismissed from the course.
Discipline rules for students
Smoking and alcohol are strictly prohibited in the school. If you are having a fast any day, you have to inform the kitchen manager for avoiding food waste. Always make discipline, respect teachers and follow all rules. Always be in the time, you are late means will not be permitted to join the class. Clear your books of account before departure from Vinyasa Yoga Ashram. Before departure return your books, maps or any goods which you borrowed. Vinyasa Yoga Ashram provides accommodation for a student who joins the yoga course. So any friends or relatives will not be included in accommodation however they can stay in school by renting another room. A student has to join all scheduled program of Vinyasa Yoga Ashram.
Refund policy of Vinyasa yoga ashram
An advance of course fees will not be refundable, only in the case of emergency students can join us on other schedules. If a student cancels the course after joining it, Vinyasa Yoga Ashram accepts cancellation but course fees will not be refunded in cancellation. There is no charge of course cancellation.
