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

• Before starting the practice, the Pavanmuktasana series with synchronized breathing relaxes the body-mind. 
• The Pavanmuktasana series profoundly affects the human body, mind, emotions, and overall well-being. 
• Pavanmuktasana warms up the body before doing asanas. 
•  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 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 pose 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 they also help to 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 move counter to gravity, requiring strength and energy to perform.
• 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 on 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; One must All these asanas will prepare the body for more advanced asanas. To practice advanced asanas requires flexibility, strength, and balance. These asanas affect the body, mind, emotions, chakras, energy, and overall well-being. Gently coaxing the body to perform advanced asanas over some time is far better than achieving quick results through force. Transformation starts happening with regular practice and dedication. 

Restorative Asana Practice

 In Restorative Yoga, we use various props taking the body-mind in a relaxed state without straining the body. 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. Learning how to come into inversions and supine and prone reclining postures, how long to hold and release the poses. And using props to support the body in the postures.

Yoga for 3 Dosha’s and Yogic Diet

In Ayurveda, three doshas are Vata, pitta, and Kapha. The doshas fluctuate according to our environment, including our 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. Students will get consultation for their body type from an Ayurvedic physician, which can help them to understand what diet would suit their dosha. They will practice learning and 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 bastrika. 
• Following Pranayamas will be taught ujayee, 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 Mahabandha 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 the 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, function, characters, colors, and role 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. The process of 5 Koshas will be studied and discussed, and five main Pranas and 5 Sub pranas with their function and flow in a specific part of the body 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, and Patanjali is one of the most important in the Yoga tradition. Yogsautras of Patanjali divided into 4 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, and each contains an understanding of various spiritual paths. Sri Krishna shared a lot of wisdom with his disciple Arjuna on the war field of Mahabharata. Sri Krishna responds to Arjuna’s questions and gives him knowledge of 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 these qualities and ethics are demonstrated through a teacher’s actions, thoughts, and words.

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. Knowing 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. 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 and 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.

Asanas: beginners, intermediate and advanced level

Pavanmuktasana series warm up the body before going into Asanas. Pavanmuktasan has numerous health benefits as it releases tension and stiffness in the joints and energetic or physical blocks in the body. Activates the lungs and heart and improves blood circulation and endocrine function. It makes the whole body healthy.

Suryanamaskar and Chandranamaskar

Students will thoroughly understand traditional Suryanamaskar and Chandranamaskar with their variations to create a more effective practice. Each pose will be taught separately with correct alignment and then in conjunction with the whole series, focusing on linking the poses together and coordinating the breath with the movement. 

Asanas: Practicing and Teaching Beginner, Intermediate and Advanced 

Students will understand the benefits, precautions, and ways to incorporate each asana into a practical class. The class has a sequence of Seated, forward bends, twists, abdominal, backbend, and inversion asanas that cover key verbal cues, alignments, and adjustment techniques. Through beginner and intermediate asanas, the body and mind will prepare to practice the advanced asanas, which will take one’s yoga practice to a deeper level. Daily practice of Hatha Yoga with additional exposure to Restorative Yoga. Restorative Yoga oxygenates the internal organs by resting with awareness by holding poses for long periods in conjunction with breathing techniques.

Advanced Pranayama Practice: Breath is the most vital process of the physical body, having a deep connection with the body, mind, and emotions. Pranayama helps to maintain physical, mental, and emotional well-being and initiates transformation.

Teaching Methodology: Hands-on experience will be gained through assisting fellow students with alignments and adjustments and teaching classes of Hatha Yoga at both beginner, intermediate and advanced levels. The multiple teaching practice sessions will make aspiring teachers more confident to share their newly acquired knowledge. 

Shatkriyas (Yogic Detox): Shatkriyas purify body, mind, and emotions and create harmony and balance. Also, Shatkriya techniques help us to live disease free. 

Mudras and Bandhas: Tattva, Pranic and advanced mudras will be explained and encouraged to be used in conjunction with the daily meditative practices. By learning the physical movements of Moola, Udiyana, Jalandhara, and Mahabandha, energy is focused on improving the effectiveness of asanas and breathing practices.

Practicing Meditations: Many essential subjects like what meditation is, obstacles in meditation, and understanding the nature of mind and emotions. A brief list of Meditations:

Five types of Chakra Meditations

Dance Meditations

Heart Meditation

Healing Mind Meditation

Five Element Meditations

Yoga Nidra Meditation

Tratak Meditation

Book of Secrets (Vigyan Bhairav Tantra Meditations)

Yoga Nidra: Yoga Nidra takes the person into deep relaxation, releasing tension from the body and mind. Yoga Nidra recorded session is also effective, as guided by the teacher.

Mantra Chanting: Chanting enables all senses to melt into one and allows the mind to sink into itself. We will understand the meanings of mantras, mahamritunjaya, Gayatri, om, and Sahana vavatu and practice their correct pronunciation.

Human Physical Anatomy and Physiology: The following body systems will be studied in detail: digestive, lymphatic, endocrine, skeletal, muscular, cardiovascular, reproductive, and nervous. Demonstrating asanas with different body types will cover tension and compression theory and its relation with the joints and muscular movements in various asanas. 

Essential Ayurveda: The purpose of Ayurveda is to maintain good health and prevent disease by identifying your physical and mental constitution and adopting a diet and lifestyle accordingly.

Yogic Diet: Nutrition has been widely researched by modern science, and there is an immense amount of theories and studies to aid us in following a proper diet. A vegetarian diet is most suitable for Yoga and meditation to keep the Yogic lifestyle.

Physiology of Yoga: 

7 Chakras: Detailed coverage of 7 chakra locations, functions, characteristics, colors, and seed sounds of each chakra will be studied and discussed.

3 Nadis: Nadis are energy flows in the body. According to Yoga science, 72000 Nadis are flowing through the body. From them, three nadis are Ida, Pingla, and Sushumna. 

5 Koshas: Koshas are the five body layers according to Yogic Philosophy, allowing individuals to reach and recognize a deeper layer of self.

Yoga Philosophy: Yoga Philosophy will include its origin, aim, and tradition; history of Yoga; and its evolution. And various yoga styles focus on specific goals. Hathayogpradipika by Swami Swatmarama and Patanjali will be explained and discussed, covering the implications of these two texts on the path of Yoga. We will also introduce Vedanta, Upanishads, and Sankhya Yoga in our philosophy classes. 

Bhagavadgita: Students will be introduced to the Bhagwad Gita, a series of wisdom on various spiritual paths of realization, including holistic yoga practices.

Ethics for Yoga Teachers: Ethics are essential on the path of Yoga and Meditation. Yamas from Patanjali Yogsutras will be practiced. 

Yoga Business: We will help teachers and studio owners navigate every aspect of their business. You will learn skills to enhance your web presence, from social media tutorials to brand-building tips. Our teachers will share their knowledge on how you can launch your website and market it.