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Syllabus for 300-hour Hatha & kundalini Yoga Teacher Training (Bali) 

Pavanmuktasana first, second and third series (preparatory Asana practices)

• Before starting the practice, the Pavanmuktasana series with synchronized breathing relaxes the body and mind. 
• The Pavanmuktasana series profoundly affects the human body, mind, emotions, and overall well-being. 
• Pavanmuktasana warms up the body before doing asanas. 
•  It releases tension and stiffness in the joints and works with rheumatism. 
• The preparatory exercises aim to release the body’s initial energetic or physical blocks before the asana practice.
• The second series strengthens the digestive system.  
•  The third part of a group of asanas improves the energy and blood flow within the body. 
• It breaks down neuro-muscular knots, eliminates energy blockages in the spine, activates the lungs and heart, and improves endocrine function. 
• The series is practical and valuable for all, including advanced yoga practitioners. 
• Students will understand that practicing Pavanmuktasana I, II, and III can increase flexibility in the body without any outside force, which is a safe way of opening the body.

Suryanamaskar and Chandranamaskar

They are practicing and teaching traditional Suryanamaskar with variations. Teaching each pose separately with its alignment, then focusing on linking the poses together and coordinating the breath with the movement, is very important. It makes the practice more effective and fruitful. Sometimes facing the sun and adding the Suryanamaskar mantra chanting can be an experience for the students. 

Chandranamaskar relates to the fourteen lunar phases. The lunar energy flows within Ida Nadi (representing the moon), which has a cooling and relaxing effect on the body-mind. Chandranamaskar introverts the person and increases creative qualities. Teaching each poses its alignment and coordinating the breath with the movement is very important, making the practice more effective and fruitful.

Asana practice and Teaching

Group of Standing, Sitting, and forward bend and Lateral extension.

• Studying and practicing the correct alignment starting from the base points of contact and how we rise and distribute our weight and balance on our feet and legs with a stable core.
• The hip joints, spine, and upper legs work for strength and mobility. Using poses like Sitting asanas allows one to root into the ground and find lightness above the pelvis.
• Bharadvajasana and its detailed variations and modifications as a seated spinal twist and building onto the sitting asanas and working with extending and flexing the feet, legs, spine, abdomen, and arms to increase the strength and mobility of the body’s joints. Lateral extension asanas stretch shoulders, hips, and back; increase circulation; tone the abdomen. They relieve the tightness that causes pain but also help elongate the spine, which means better posture and improved breathing. 
• Group of Abdominal asanas, Backward extension, and Inversions – Studying and practicing abdominal strengthening asanas. These poses stretch, tone, and target the body’s core region, including the abdominals and the lower back. The correct alignment and contraction of the abdomen to avoid injury. 
• Backward bending asanas are heart-opening because they expand the chest and encourage inhalation. They are also dynamic postures that resist gravity, requiring strength and energy.
• Inversion asanas are in which the head is below the heart. And while headstand, handstand, forearm stand, Scorpion pose, etc. Many variations may be more accessible for students early in their inversion relationship: Down dog, standing forward folds, legs up the wall called Viprit –Karni. Inversions may also enhance the functioning of the lymphatic system, which plays a role in the immune response.

Advanced group of asanas

Primary and intermediate levels master the beginning and intermediate levels, balancing poses with variations. Second week onwards, an advanced group of asanas will be practiced and studied for the first week; These asanas will prepare the body for more advanced asanas. Practice advanced asanas require flexibility, strength, and balance. These asanas affect the body, mind, emotions, chakras, energy, and overall well-being. Coaxing the body to perform advanced asanas over time is far better than achieving quick results through force. Transformation starts happening with regular practice and dedication. 

Restorative Asana Practice

Learning how to come into inversions, supine, prone reclining postures, and how long to hold and release the poses. In Restorative Yoga, we use various props to take the body-mind in a relaxed state without straining the body and using props to support the body in the postures. It creates a relaxed state that encourages a parasympathetic nervous system response in the body, taking us away from our predominant fight and flight response.

Yoga for 3 Doshas and Yogic Diet

In Ayurveda, three doshas are Vata, pitta, and Kapha. The doshas fluctuate according to our environment, diet, seasons, climate, age, and many more factors. Yoga has a significant role in keeping all the doshas in balance. Asanas, Pranayama, mudras, and shatkriyas can be sequenced to balance Vata, Pitta, and Kapha to achieve and maintain good health. First, students will get a consultation for their body type from an Ayurvedic physician, which can help them understand what diet suits their dosha. Then, they will practice learning Yoga sequences for balancing Vata, Pitta, and Kapha.

Shatkriyas (Yogic Detox)

Shatkarmas are six groups of purification practices. The purpose of Shatkriyas is to detoxify the body, creating balance in the three doshas to maintain good health. Shatkriyas are performed before Pranayama and other higher Yoga practices to ensure safe and successful progression on the Spiritual path. Shatkarmas are mentioned in Hatha Yoga Pradipika and other ancient books. In this course, Shatkriya will be practiced with students in a safe environment with proper explanation, demonstration, and guidance. By practicing Shatkriyas, students will feel lighter and healthier, and their Yoga practice will deepen.

Pranayama Basic, Intermediate, and advanced with Bandhas.

• Pranayama has a calming effect on the brain and mind. An advanced Pranayama practice stimulates the chakras and Kundalini energy. The safety and precautions of pranayama practice and the physical and energetic value of this subtle practice will be introduced.
• A sequence of preparatory breathing techniques. Three-stage yogic breath, Nadi shodan, and bhastrika. 
• Pranayamas will be taught ujjayee, shitali/sitkari, Surya bhedana, Chandra bhedana, and brahmari will be introduced in the class.
• With Pranayama, mantras, mudras, and Bandhas will be integrated into the practice. 

Mudras and Bandhas

Mudras are helpful for good health and are also used in combination with Pranayama and bandhas. Tattva Mudras, Pranic Mudras, and advanced Mudras with therapeutic aspects will be practiced and studied.

The Sanskrit word Bandha means to hold, tighten or lock. The definitions describe the physical action involved in the Bandha practices and their effect on the Pranic body. The Bandhas aim to seal the Pranas in particular areas and redirect their flow into Sushumna Nadi for spiritual awakening. Students will practice and learn Moola Bandha, Udiyana Bandha, Jalandhara Bandha, and Maha bandha with their effects and cautions. Also, they will be able to use the bandhas in the practice of specific asanas, Pranayama, and mudras to progress in advanced Yogic practices.

Yoga and contemporary transforming Meditations

Teachers introduce and discuss the value of Meditation. Hatha Yoga prepares the body and mind to realize the state of Samadhi; therefore, Meditation is the seventh limb in Ashtanga Yoga. Mediation is practiced daily without renouncing family and responsibilities from life. With willingness and dedicated practice, one can achieve a state of mediation. Many important subjects, like what is Meditation? Obstacles to Meditation, understanding the nature of mind and emotions, and how to meditate easily with an ongoing deepening process will be discussed. Osho has designed active meditations for the modern lifestyle, where people can find relaxation through mindful breathing, exercise, or dance. 

Karma Yoga

Practicing Karma yoga. Karma Yoga is selfless action without expecting anything in return for people, community, environment, and spiritual centers, including Yoga Schools. Experiencing that doing some action without any expectation gives joy to us also gives us social responsibility that we all are one. Spiritually speaking practice of Karma yoga helps unburden the karmic load and clears the current path.

Human physical anatomy and Physiology

Human physical anatomy in depth – Recapping and looking at the following body systems: the reproductive, lymphatic, endocrine, digestive, skeletal, muscular, cardiovascular, and Nervous systems, practicing and applying tension and compression theory relating to the joint and muscular movements in asanas. Apart from various body systems, the lectures on the Kinesiology of the Spine and Vertebra, Fascia, Levers, Biomechanics of the postures and muscle physiology, and functional anatomy.

A detailed discussion of 7 chakras with their locations, functions, characters, colors, and roles in Yoga practices. Conversation and theory about Kundalini energy, its location, and how Hatha Yoga plays a more prominent role in activating Kundalini energy where transformation begins. Apart from the seven chakras, three main Nadis, Ida, Pingla, and Sushumna, will be discussed with their functionality and energy flow. In addition, the process of 5 Koshas will be studied and discussed. Five main Pranas and 5 Sub pranas with their function and flow in a specific body part will be explored.

Yoga Philosophy Intermediate and Advance

Yoga Philosophy, its origin, aim, and tradition. History of Yoga and its evolution, various yoga styles focused on specific goals. In training following texts will be studied: 

Hathayogpradipika by Swami Swatmarama,

Shivsutra by Shiva, 

Vigyan Bhairav Tantra by Shiva. 

Yogasutras of Patanjali: There are many milestones on the path of Yoga. Patanjali is one of the most important in the Yoga tradition. Yogsautras of Patanjali is divided into four chapters: 1. Samdhipada 2. Sadhanapada, Vibhutipada, Kaivalayapada. Patanjali Yoga is called Ashtanga (eight-limbed) Yoga. They are eight steps and limbs together. Students will be encouraged to follow yamas and niyamas to experience Yoga as a unity.

Bahgwadgita

There are 18 chapters in Bhagwadgita, each containing an understanding of various spiritual paths. Sri Krishna shared much wisdom with his disciple Arjuna on the war field of Mahabharata. Sri Krishna responds to Arjuna’s questions and teaches him various paths of realization—information on Ashtavakra Mahagita, Vedanta, and Zen.

Ethics for teachers

The lecture session discusses how ethics for Teaching can be based on the Yamas and Niyamas to create a healthy learning and teaching environment. From the start of the course, the signed code of ethics will describe the responsibilities of both student and teacher and set the guidelines and expectations to maintain and create a sincere learning environment. The students will realize that a teacher’s actions, thoughts, and words demonstrate these qualities and ethics.

Teaching Methodology

Aspiring teachers will be assisting and adjusting in the class, assisting and adjusting while another Yoga teacher is teaching. Students pose their strengths and alignment to develop more awareness about the class. Learning about the bodies in specific asanas and adjusting and applying anatomical principles. Using all the skills from the training to align and adapt safely

Practice Teaching led class: Each student will teach Hatha Yoga, Pranayama, mudras, and bandhas and restorative yoga class within the group. Practice teaching includes various asana sequences, Pranayama, Mudras, Bandhas, Meditation, and Kriyas. In addition, aspiring teachers will practice teaching advanced asana classes in the presence of the lead teacher.

Planning and sequencing the class: Welcoming students and asking new students if they have any health issues. Teachers introduce basic precautions, variations, and modifications for various levels of students. Suggested class themes to focus on how to teach mixed or special age groups, such as the youth, female-centered, male-focused, and elderly classes. Sequencing: the asanas, Pranayama, mudras, bandhas, and meditation practice according to the group. The importance of offering modifications and variations and using props to empower the students and make the participants safe.

Communication Skills: The students will practice clear communication skills in teaching asanas by incorporating verbal instructions, visual demonstrations, and giving students adjustments in poses. Students can use Body language, tone, voice peach, language, and expression to improve their communication skills. Communication has to come from the heart then it can reach other hearts.

Business aspects of teaching Yoga 

Studying the ethics of starting and managing a Yoga business is based on the Yamas of Patanjali Yoga sutras. Discuss opportunities and ways of teaching Yoga, organizing workshops, and assisting in Yoga teacher training programs or starting a new yoga studio or center. Discuss setting up a professional network and using specialists and marketing strategies for promoting Yoga—an Explanation of Registration with Yoga Alliance as an RYT, E-RYT, and school registration.