COURSE OVERVIEW & SYLLABUS
We are glad to have you here and share with you the bliss of yoga. Rishikesh is the yoga capital of the world. We are just at the banks of Ganga with a view of forest and mountains. This place is calm, serene and conducive for spiritual learning.
COURSE OBJECTIVES
By the end of this course, trainees will have developed knowledge and understanding of the key areas as listed. Further to this, they will have consolidated their learning by putting into practice as outlined:
ASANA:
– Ability to guide students safely through asana practice
– Proficiency to use Sanskrit names and English translation of various asanas that have been chosen to be covered on the training
– Ability to observe and adjust students safely
– Knowledge of benefits and contraindications
PRANAYAMA:
– Understanding of various pranayama techniques, their benefits, and application
– Ability to lead basic pranayama practices
ANATOMY & PHYSIOLOGY:
– Comprehensive knowledge of the human anatomy, including names and functions of the major muscle groups and joints
– Understanding of how to apply the muscle and joint functions in asanas for a healthy and a balanced yoga practice
– Understanding of benefits and contraindications of hatha yoga and pranayama with the purpose of injury prevention
– Basic knowledge of the connection between asanas, pranayama, and the central nervous system
TECHNIQUE, TEACHING, TRAINING, AND PRACTICE:
– A fundamental understanding of the function and physical mechanics of the body in relation to yoga
– Strong awareness of how to connect the breath with movement and find a continuous balanced flow throughout asana practice
– A higher level of physical intuitiveness and sophisticated intelligence in the practice of asana and pranayama
EVALUATION PROCEDURE and GRADING CRITERIA
– Teaching Practicum: Throughout the training, students are continually observed during teaching practices. Teaching practices are sessions where the trainees are required to put their learning into practice and teach one or more of their peers through asana practice.
– Written exam: There will be a written exam at the end of the course
ATTENDANCE
Trainees have to attend and participate in 90% of the training. If they are sick or unwell, the students should try to observe the sessions if possible
ACCREDITATION
This training school has met the stringent requirements set by Yoga Alliance, demonstrating that the course is of the highest standard. Our graduates are eligible to register with Yoga Alliance and use their accreditation as a sign of quality training.
SYLLABUS
Yoga Humanities (Philosophy)
- Introduction to yoga and different definition
- Mantras
- 8 limbs of Raja Yoga
- Patanjali’s Yog Sutras
- Panch Koshas
- Panch Pranas
- Tri Gunas
- Mudras
- Hatha Yoga
- Bhakti Yoga
- Karma Yoga
- Jnana Yoga
- Sabang Yoga by maharishi Gheranda
- Meditations
Yoga Anatomy & Physiology
FUNDAMENTALS
Six Basic movements of the body
Three planes
Locational terminology
CONNECTIVE TISSUE
Ligaments
Tendons
Fascia
Muscles
Bones & Cartilage
TYPES OF MUSCULAR CONTRACTIONS
ROLE OF GRAVITY
NERVOUS SYSTEM
SKELETAL SYSTEM
Fundamental Bones
Axial & Appendicular Skeleton
JOINTS
Articular Structure
Ankle Joint
Knee Joint
Spine
Shoulder Joint
Wrist Joint
Joint Reaction Forces
Types of Stretching
CHAKRAS & KUNDALINI
The six chakras
Chakra symbolism in other cultures
Three Divisions
Psychic Knots
Sushumna and other nadis
Kundalini and its significance
AYURVEDA
The Pancha Mahabhutas
The Tri-doshas and their attributes
Agni
The three pillars of Health
Diagnosis
Mala
Ama or Toxins
Panchakarma and its preliminary practices
Mantras
GANESHA INVOCATION
Om gam ganapataye namah | vakra-tunda maha-kaya surya-koti-sama-prabha |
nirvighnam kuru me deva sarva-karyeshu sarva-da ||
Salutations to Ganesha.
O Ganesha, the god with a curved trunk, of great stature,
Whose brilliance is equal to ten million suns.
Grant me freedom from obstacles
In all things, at all times.
GURU MANTRA
Guru Brahma Guru Vishnu Guru devo Maheshwara |
Guru sakshat param Brahma tasmai shri guravay namah ||
The guru is Brahma (force of creation); the guru is, Vishnu (the force of preservation) and the
guru is also Shiva, (force of transformation). Nay, he is verily the Brahman in the form of super
consciousness. I salute to the guru and bow my head in reverence from him
PATANJALI INVOCATION
yogena chittasya padena vacham malam sharirasya cha vaidyakena |
yo ’pakarottam pravaram muninam patanjalim pranjalir anato ’smi ||
With palms folded together,
I bow respectfully to Patanjali, the best of sages,
Who dispels the impurities of the mind with Yoga,
Of speech through Grammar, and of the body by means of herbs. MANGALA MANTRA
svasti prajabhyah paripalayantam nyayena margena mahim mahishah |
gobrahmanebhyah shubham astu nityam lokah samastah sukhino bhavantu ||
May the rulers of the earth protect the well-being of the people,
With justice, by means of the right path.
May there always be good fortune for all living beings.
May all the inhabitants of the world be full of happiness.
ASHTANGA OPENING MANTRA
Vande Gurunam Charanaravinde Sandarshita Svatma Sukava Bodhe |
Nih Sreyase Jangalikayamane Samsara Halahala Mohashantyai |
Abahu Purushakaram Shankhacakrsi Dharinam |
Sahasra Sirasam Svetam Pranamami Patanjalim ||
I bow to the lotus feet of the Supreme Guru which awaken insight into the happiness of pure Being, which is the refuge, the healer, which eliminate the delusion caused by the poisonous herb of Samsara (conditioned existence).
I prostrate before the sage Patanjali who has thousands of radiant, white heads (as the divine serpent, Ananta) and who has, as far as his arms, assumed the form of a man holding a conch shell (divine sound), a wheel (disc of light or infinite time) and a sword (discretion).
ASHTANGA CLOSING MANTRA
Svasthi Praja Bhyaha Pari Pala Yantam
Nya Yena Margena Mahim Mahishaha |
Go Brahmanebhyaha Shubamastu Nityam
Lokah Samastah Sukhino Bhavantu ||
May the rulers of the earth keep to the path of virtue For protecting the welfare of all generations.
May the religious, and all peoples are forever blessed,
May all beings everywhere be happy and free
SHANTI MANTRAS (several variations)
sarvesham svastir bhavatu | sarvesham shantir bhavatu | sarvesham purnam
bhavatu | sarvesham mangalam bhavatu ||
May there be well-being for all, May there be peace for all.
May there be wholeness for all, May there be happiness for all.
Om saha nav vavatu | saha nau bhunaktu | saha viryam karavavahai | tejasvi
navadhitam astu ma vidvishavahai || Om shanti shanti shanti ||
Om, May we all be protected
May we all be nourished
May we work together with great energy
May our intellect be sharpened (may our study be effective)
Let there be no Animosity amongst us
Om, peace (in me), peace (in nature), peace (in divine forces)
asato ma sad gamaya | tamaso ma jyotir gamaya | mrityor ma amritam gamaya
| Om shanti shanti shanti ||
From ignorance, lead me to truth;
From darkness, lead me to light;
From death, lead me to immortality
Om peace, peace, peace Om purnam adah purnam idam purnat purnam udachyate | purnasya purnam
adaya purnam evavashishyate | Om shanti shanti shanti ||
Aum! That is infinite, and this (universe) is infinite.
The infinite proceeds from the infinite.
(Then) taking the infinitude of the infinite (universe),
It remains as the infinite alone.
Aum! Peace! Peace! Peace!
GAYATRI MANTRA
Om bhur bhuvah svah | tat savitur varenyam | bhargo devasya dhimahi | dhiyo
yo nah prachodayat ||
We meditate on that most adored Supreme Lord, the creator, whose effulgence (divine light) illumines all realms (physical, mental and spiritual). May this divine light illumine our intellect.
MAHA-MRITYUNJAY MANTRA
Om Try-Ambakam Yajaamahe
Sugandhim Pusstti-Vardhanam |
Urvaarukam-Iva Bandhanaan
Mrtyor-Mukshiya Maa-[A]mrtaat ||
We pray to Lord Shiva whose eyes are the Sun, Moon, and Fire. May He protect us from all disease, poverty, and fear. And bless us with prosperity, longevity and good health.
Iyengar Yoga
Vrksasana
Uthita Trikonasana
Uthita Parsckonasana
Virabhadrasana A
Virabhadrasana B
Virabhadrasana C
Prasarita Padottanasana
Ardha Chandrasana
Salamba Sarvangasana
Anantasana
Setubandhasana
Urdhva Prasarita Padasana
Padmasana
Bhekasana
Veerasana
Supta Veerasana
Badhakonasana
Dhanurasana
Shavasana
Aerial Yoga
Aerial Yoga combines acrobatic arts and anti-gravity asana, however, it’s also an accessible practice that can help you find more length in your spine and safe alignment in your poses
Use of aerial props was first introduced by BKS Iyengar who tied ropes to walls and later hung straps from the ceiling to facilitate and enhance poses in relation to one’s need and abilities
Aerial Yoga is a mix of yoga, acrobatics, Pilates and physical therapy. Mostly, it is easier than normal yoga because we use swings to support our bodyweight so our muscles don’t work as hard. The swings allow us to move more freely, stretch easier, attain correct alignment and do advanced poses such as handstands and inversions. Aerial offers great therapeutic benefits by using gravity to stretch the spine, relieve back pain and heal injuries
We begin with detailed alignment instruction of basic aerial yoga poses with advanced options, which are ordered in a developmental sequence
Our cushioned swings are more comfortable and supportive than most hammocks, silks, and swings
WHAT WE TEACH
– Safety tips with aerial – Warm-Up Postures – Standing Postures – Flying Postures – One foot hooked behind Postures – Both feet hooked behind Postures – Supine Postures – Spinal Twist Postures – Inversion Postures – Transitions from one pose to another – Correct Alignment
Hatha Yoga
POSTURES
Pawanmuktasana Series
Surya Namaskar
Chandra Namaskar
Standing Postures
Sitting Postures
Backward Bending Postures
Forward Bending Postures
Twisting Postures
Relaxation Postures
Meditative Postures
PRANAYAMA
Yogic Breathing
Kapalabhati
Nadi Shodhan Stage 1
Nadi Shodhan Stage 2
Brahmari
Ujjayi
Chandrabhedi
Suryabhedi MEDITATIONS
Yoga Nidra Basic
Yoga Nidra Advanced
Nada
61 Points Relaxation
Metta
Anulom Vilom with Prana Shuddhi
CLEANSING TECHNIQUES
Jala Neti
Kunjal Kriya
Laghu Shankhaprakshalana
Simha Kriya
Agnisar Kriya
Trataka
Ashtanga Vinyasa Yoga (primary series)
Forward fold and holding foot variations. Surya Namaskar A Surya Namaskar B
STANDING POSTURES
- 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)
- Parsvottonasana (side intense 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)
SEATED POSTURES
- Dandasana (staff pose)
- Paschimottanasana (3 X west intense stretch)
- Purvottanasana (east intense stretch)
- Ardha Baddha Padma Paschimottanasana(halfbound 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
Scaling the summit of the Primary series next and then coast towards Savasana
- Navasana (boat) X5
Finish the first half of Primary Series here. Now do some backbends to finish!
Forward Folds
Your first vinyasas before and after Fierce
Pose/Chair pose since the Sun Salutations…
The Pairs / Two Sets of Twins
Front of mat
balancing postures
Folding again
Upright, forward and backward
Hip, Knee and Ankle Family:
Flex at the hip, extend at the hip, externally
rotate the hip, then internally rotate the hip…
then the Janus.
After Purvottanasana you enter a vinyasa
storm! They are raining down on you. Jump
backs and forwards are everywhere you look.
Four postures with a pattern of folding and
twisting. Marichi = Son of Brahma
Downward Facing Dog to the boat. Dog jumps into the boat.
Forward fold and holding foot variations. The vinyasa storm has passed! No more right side left side vinyasas.
- Bhujapidasana (arm pressure pose) Jump back from Crow
- Kurmasana (tortoise)
- Supta Kurmasana (reclining tortoise) Jump back
- Garbha Pindasana (embryo in the womb – 9 rolls)
- Kukkutasana (rooster)
- Baddha Konasana (bound angle, upright and fold) Jump back, vinyasa
- Upavista Konasana (wide-angle seated forward fold) release feet then lift
- Supta Konasana (reclining angle pose, open plow) Jump back, lie down…
- Supta Padangustasana (reclining big toe pose A & B) Just like the standing balances
- Ubhaya Padangustasana (both big toes pose)
- Urdvha Mukha Paschimottanasana (upward-facing paschimo) Jump back
- Setu Bandhasana (bridge-building pose) Jump back
Now the finishing sequence
- Urdvha Dhanurasana (upward bow – Lift 5 times)
- Paschimottanasana (intense stretch – 10 breaths.)
- Savasana (corpse)
- Salamba Sarvangasana (Shoulderstand – 10 – 25 breaths)
- Halasana (plow)
- Karnapidasana (ear pressure)
- Urdvha Padmasana (upward lotus)
- Pindasana in Sarvangasana (embryo)
- Matsyasana (fish.)
- Uttana Padasana (intense stretched feet or legs)
- Sirsasana (headstand A = 10 – 50 breaths B = 10 breaths)
- Balasana (child’s pose)
THE FINAL THREE
- Baddha Padmasana (bound lotus and bow – 10 breaths) Also called Yoga Mudra
- Padmasana (lotus – 10 slow breaths)
- Tolasana (the uplifting – scales – 10 fierce Ujjaii breaths)
- One more vinyasa to Savasana…
- Savasana (corpse)