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200 HOURS TEACHER TRAINING SYLLABUS

YOGA ANATOMY & PRANAYAMA

  • Yin & Yang Tissues
  • Types of Stretches 
  • Anatomical Reference Position 
  • Anatomy Basics 
  • Connective Tissues 
  • Muscular System 
  • Skeletal System 
  • Nervous System 
  • Respiratory System 
  • Proper Sitting Posture 
  • Planes and Axis 
  • Joints 
  • Spine & Ribcage 
  • Reciprocal Inhibition  
  • Facilitated Stretches

AYURVEDA

As per Ayurveda, the human body comprises five elements: earth, water, fire, air, and ether. Once we die, we assimilate back again into these five elements. These five significant elements form the three doshas in various combinations( Vata, pitta, and Kapha). It is the imbalance of these doshas that make a person ill. Ayurveda believes the human body to be fully capable of healing itself if there are no toxins present in the body. Ayurvedic Panchakarma is the way to detox and heal. This course covers:

  • Introduction
  • How Ayurveda differs from modern medicine
  • The Pancha Mahabhutas (Five Elements)
  • The Tri-doshas and their attributes 
  • Identify your Dosha
  • Yoga for different Dosha body types
  • The three pillars of Health 
  • The seven building blocks or Dhatus
  • Diagnosis
  • Mala
  • Ama or Toxins
  • Panchakarma and its preliminary practices

PRANAYAMA

THEORY

  • Intorduction to pranayama
  • The link between Prana and Pranayama Kosha
  • Movement of prana in the body
  • Nadis/Meridians
  • Comparison of slower and faster breathing
  • Benefits and contraindications
  • Relation of breath with mind and emotion
  • Sympathetic and Parasympathetic nervous system trigger
  • Preparation and general guidelines
  • Quality of breathing
  • Life span and breathing

PRACTICE

  • Abdominal/Diaphragmatic breathing
  • Clavicular breathing
  • Thoracic breathing
  • Yogic breathing
  • Ujjayi
  • Bhastrika
  • Kapalbhati
  • Nadi Shodhana Stage 1
  • Nadi Shodhan Stage 2
  • Surya and Chandra Bhedi
  • Bhramari
  • Sheetali and Sheetkari

YOGA PHILOSOPHY & MEDITATIONS

PHILOSOPHY

  • Yoga and its origin
  • The four Paths of Yoga
  • Triguna Concept
  • Four Ashrams
  • Patanjali Yoga Sutras
  • Ashtanga yoga (Eight limbs of yoga) explanation 
  • Yamas and Niyamas
  • Chakras 
  • Panch Kosha 
  • Panch Pranas
  • Concept of Karma

MEDITATION

  • Introduction
  • Mindfulness 
  • Nada Brahma
  • Metta
  • Gratitude Meditation
  • Anuloma Viloma with Prana Shuddhi
  • Trataka
  • Ajapa Japa
  • Antar Mouna
  • Japa Meditation

YOGA NIDRA

  • Introduction
  • Four states of consciousness
  • How yoga Nidra helps remove agitation at the subconscious level
  • Physical Relaxation 
  • Mental & Emotional Relaxation
  • How it is a precursor to Meditation

MUDRAS (SYMBOLIC GESTURES)

  • Hand Mudras: Chin, Chinmaya, Gyana, Dhyana, Yoni, Bhairava and Nasikagra Mudra
  • Eye Mudras: Agochari, Shambhavi, and Bhoochari Mudra
  • Tongue Mudra: Khechari Mudra 

BANDHAS (ENERGY/PRANIC LOCK)

  • Introduction
  • Benefits
  • Limitations, Precautions, and Contraindications
  • Conjunction with other practices
  • Preferable Positions in which to practice
  • Jalandhara Bandha (Throat Lock)
  • Uddiyana Bandha (Abdominal Lock)
  • Mula Bandha (Perineum Lock)
  • Maha Bandha-Mula + Uddiyana + Jalandhara (Great Lock)

YIN YOGA

  • Anatomical perspective on Yin
  • The three main Tattwas (principles) of Yin
  • Become more flexible through Yin Yoga
  • Joints and Meridians affected
  • Individual Postures For Every Flow
  • Different Variations Of Individual Postures
  • Beginner’s Flow One
  • Beginner’s Flow Two
  • Beginner’s Flow Three
  • Flow For The Hips
  • Flow For The Spine
  • Flow For The Kidneys
  • Flow For The Liver
  • Flow For The Stomach
  • Flow For Shoulders, Arms, And Wrists
  • Flow For The Legs
  • Flow For The Whole Body
  • Yin / Yang Fusion Flow

ASHTANGA VINYASA FLOW PRIMARY SERIES

  • Surya Namaskara A
  • Surya Namaskara B

PRIMARY SERIES -YOGA CHIKITSA

  • Padangusthasana (big toe pose) 
  • Pada Hastasana (hands under feet) 
  • Trikonasana (triangle) 
  • Parivritta Trikonasana (revolved triangle) 
  • Utthita Parsvakonasana (extended side angle) 
  • Parivritta Parsvakonasana (revolved side angle) 
  • Prasarita Padottanasana (wide leg forward fold) A,B,C,D
  • Parsvottonasana (intense side stretch) 
  • Utthita Hasta Padangusthasana (extended hand to big toe) 
  • Ardha Baddha Padma Uttanasana (half-bound lotus intense stretch) 
  • Utkatasana (fierce pose) 
  • Virabhadrasana I (warrior) 
  • Virabhadrasana II (warrior)
  • Dandasana (staff pose) 
  • Paschimottanasana (west intense stretch) A,B,C
  • Purvottanasana (intense east stretch) 
  • Ardha Baddha Padma Paschimottanasana (half-bound lotus version of paschimottanasana) 
  • Trianga Mukaikapada Paschimottanasana (1 leg folded back, forward fold) 
  • Janu Sirsasana (head to knee pose) A, B & C 
  • Marichyasana A, B C & D
  • Navasana (boat) X5
  • Bhujapidasana (arm pressure pose)
  • Kurmasana (tortoise) 
  • Supta Kurmasana (reclining tortoise) 
  • Garbha Pindasana (embryo in the womb) 
  • Kukkutasana (rooster) 
  • Baddha Konasana (bound angle, upright, and fold) A, B
  • Upavista Konasana (wide angle seated forward fold)
  • Supta Konasana (reclining angle pose, open plow)
  • Supta Padangustasana (reclining big toe pose A & B) 
  • Ubhaya Padangustasana (both big toes pose) 
  • Urdvha Mukha Paschimottanasana (upward-facing paschimottanasana) 
  • Setu Bandhasana (bridge building pose)
  • Urdvha Dhanurasana (upward bow) 
  • Paschimottanasana (intense stretch)
  • Salamba Sarvangasana (Shoulderstand) 
  • Halasana (plow) 
  • Karnapidasana (ear pressure) 
  • Urdvha Padmasana (upward lotus) 
  • Pindasana in Sarvangasana (embryo) 
  • Matsyasana (fish.) 
  • Uttana Padasana (intense stretched feet or legs) 
  • Sirsasana (headstand) 
  • Balasana (child’s pose)
  • Baddha Padmasana (bound lotus)
  • Yoga Mudrasana (bound lotus with a forward bend)
  • Padmasana (lotus) 
  • Tolasana/Uplutihih (the uplifting) 
  • Savasana (corpse)

HATHA YOGA

Pawanmuktasana Series One

Pawanmuktasana Series Two

Pawanmuktasana Series Three

Surya Namaskara with associated mantras

Chandra NamaskaraAlignment Sessions

Hatha Flow Yoga

Acro Yoga

Alignment Sessions

STANDING SERIES POSTURES:

  • Bandha Hasta Utthanasana (Locked Hand Raising Pose)
  • Tadasana (Palm Tree Pose)
  • Tiryaka Tadasana (Swaying Palm Tree Pose)
  • Kati Chakrasana (Waist Rotating Pose)
  • Tiryaka Kati Chakrasana (Swaying Waist Rotating Pose) 
  • Utthanasana (Squat and Rise Pose)
  • Druta Utkatasana (Dynamic Energy Pose)
  • Samakonasana (Right Angle Pose)
  • Dwikonasana (Double Angle Pose)
  • Trikonasana (Triangle)
  • Parivritta Trikonasana (Revolved Triangle)
  • Utthita Lolasana (Swinging While Standing Pose)
  • Dolasana (Pendulum Pose) 

VAJRASANA GROUP OF POSTURES:

  • Vajrasana (Thunderbolt Pose)
  • Ananda Madirasana (Intoxicating Bliss Pose)
  • Padadhirasana (Breath Balancing Pose)
  • Bhadrasana (Gracious Pose)
  • Simhasana (Lion Pose)
  • Simhagarjanasana (Roaring Lion Pose)
  • Marjari-Asana (Cat Stretch Pose)
  • Vyaghrasana (Tiger Pose)
  • Shashankasana (Pose of The Moon or Hare Pose)
  • Shashank Bhujangasana (Striking Cobra Pose) 
  • Ardha Ushtrasana (Half Camel Pose)
  • Ushtrasana (Camel Pose)
  • Supta Vajrasana (Sleeping Thunderbolt Pose)

BACKWARD BENDING POSTURES:

  • Saral Bhujangasana (Easy Cobra Pose)
  • Ardha Bhujangasana (Half Cobra Pose)
  • Bhujangasana (Cobra Pose) 
  • Tiryaka Bhujangasana (Twisting Cobra Pose)
  • Sarpasana (Snake Pose) 
  • Ardha Shalabhasana (Half Locust Pose) 
  • Shalabhasana (Locust Pose) 
  • Saral Dhanurasana (Easy Bow Pose) 
  • Dhanurasana (Bow Pose) 
  • Kandharasana (Shoulder Pose) 
  • Setu Asana (Bridge Pose) 
  • Ardha Chandrasana (Half Moon Pose) 
  • Chakrasana (Wheel Pose)

FORWARD BENDING POSTURES:

  • Padahastasana (Forward Bending Pose or Hand to Foot Pose) 
  • Utthita Janu Sirshasana (Standing Head Between Knees Pose) 
  • Sirsha Angustha Yogasana(Head to Toe Pose) 
  • Moordhasana (Crown-Based Pose) 
  • Saithalyasana (Animal Relaxation Pose) 
  • Paschimottanasana (Back Stretching Pose) 
  • Gatyatmak Paschimottanasana (Dynamic Back Stretch Pose) 
  • Pada Prasar Paschimottanasana (Legs Spread Back Stretch Pose) 
  • Janu Sirshasana (Head to Knee Pose) (Page No.228)
  • Parivritti Janu Sirshasana (Spiraled Head to Knee Pose) 
  • Ardha Padma Paschimottanasana (Half Lotus Back Stretching Pose)
  • Yogamudrasana (Psychic Union Pose)
  • Eka Padottanasana (One Leg Raised to Head Pose)

BALANCING AND INVERTED POSTURES:

  • Eka Pada Pranamasana (One Foot Pose or Tree Pose)
  • Saral Natarajasana (Lord Shiva Pose)
  • Eka Padasana (One Foot Pose)
  • Utthita Hasta Padangusthasana (Raised Hand to Big Toe Pose)
  • Vatayanasana (Flying Horse Pose)
  • Merudandasana (Spinal Column Pose)
  • Santolanasana (Balancing Pose) 
  • Brahmacharyasana (Celibate’s Pose)
  • Vipareeta Karani Asana (Inverted Pose)
  • Sarvangasana (Shoulder Stand Pose)
  • Padma Sarvangasana (Shoulder Stand Lotus Pose)
  • Poorwa Halasana (Preliminary Plough Pose)
  • Halasana (Plough Pose)
  • Druta Halasana (Dynamic Plough Pose)
  • Ardha Padma Halasana (Half Lotus Plough Pose)
  • Karnapeedha AsanA (Knee to ear Pose)
  • Bakasana or Baka Dhyanasana (Crane Pose)
  • Eka Pada Baka Dhyanasana (One-Legged Crane Pose)
  • Sirshasana (Headstand Pose)
  • Mayurasana (Peacock Pose) 

MEDITATIVE POSTURES

  • Padmasana (lotus)
  • Ardha Padmasana (Half-lotus)
  • Swastikasana (Auspicious Pose)
  • Siddhasana (Accomplish pose)
  • Sidha-Yoniasana (Accomplished pose for women)
  • Sukhasana
  •  

CLEANSING KRIYAS/DETOX TECHNIQUES 

  • Jala Neti
  • Kunjal Kriya
  • Laghu Shankhaprakshalana 
  • Simha Kriya 
  • Agnisar Kriya 

MANTRA CHANTING

  • Introduction to Mantras: Origin, frequency, vibrations, sound, the purpose of mantras, healing properties.
  • Om Mantra (The primordial sound)
  • Maha Mritunjyay Mantra 
  • Gayatri Mantra
  • Durga Shakti Mantra
  • Pavaman Mantra
  • Guru Mantra
  • Maha Mantra
  • Yogasana mantra
  • Several Shanti Mantras 

TEACHING PRACTICE

  • Demonstration
  • Alignment
  • Adjustment & Modifications
  • Instructions

TEACHING METHODOLOGY

  • Class planning and sequencing
  • Proper communication
  • Building trust
  • Qualities of a good teacher
  • Demonstrating, observing, assisting, and correcting
  • Use of voice and adequate diction 
  • Time management

EVALUATION OF STUDENTS BASED UPON

  • Written and oral exam
  • Attendance
  • Grasping of concepts
  • General Conduct
  • Adherence to Rules

 

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