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)

  1. Introduction to yoga and different definition
  2. Mantras
  3. 8 limbs of Raja Yoga
  4. Patanjali’s Yog Sutras
  5. Panch Koshas
  6. Panch Pranas
  7. Tri Gunas
  8. Mudras
  9. Hatha Yoga
  10. Bhakti Yoga
  11. Karma Yoga
  12. Jnana Yoga
  13. Sabang Yoga by maharishi Gheranda
  14. 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

  1. Padangusthasana (big toe pose)
  2. Pada Hastasana (hands under feet)
  3. Trikonasana (triangle)
  4. Parivritta Trikonasana (revolved triangle)
  5. Utthita Parsvakonasana (extended side angle)
  6. Parivritta Parsvakonasana (revolved side angle)
  7. Prasarita Padottanasana (wide leg forward fold)
  8. Parsvottonasana (side intense stretch)
  9. Utthita Hasta Padangusthasana (extended hand to big toe)
  10. Ardha Baddha Padma Uttanasana (half bound lotus intense stretch)
  11. Utkatasana (fierce pose)
  12. Virabhadrasana I (warrior)
  13. Virabhadrasana II (warrior)

SEATED POSTURES

  1. Dandasana (staff pose)
  2. Paschimottanasana (3 X west intense stretch)
  3. Purvottanasana (east intense stretch)
  4. Ardha Baddha Padma Paschimottanasana(halfbound lotus version of Paschimottanasana)
  1. Trianga Mukaikapada Paschimottanasana (1 leg folded back, forward fold)
  1. Janu Sirsasana (head to knee pose) A, B & C
  2. Marichyasana A, B C & D

Scaling the summit of the Primary series next and then coast towards Savasana

  1. 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.

  1. Bhujapidasana (arm pressure pose)  Jump back from Crow
  2. Kurmasana (tortoise)
  3. Supta Kurmasana (reclining tortoise)  Jump back
  4. Garbha Pindasana (embryo in the womb – 9 rolls)
  5. Kukkutasana (rooster)
  6. Baddha Konasana (bound angle, upright and  fold)  Jump back, vinyasa
  7. Upavista Konasana (wide-angle seated forward fold)  release feet then lift
  8. Supta Konasana (reclining angle pose, open plow)  Jump back, lie down…
  9. Supta Padangustasana (reclining big toe pose A & B) Just like the standing balances
  10. Ubhaya Padangustasana (both big toes pose)
  11. Urdvha Mukha Paschimottanasana (upward-facing paschimo)  Jump back
  12. Setu Bandhasana (bridge-building pose)  Jump back

Now the finishing sequence

  1. Urdvha Dhanurasana (upward bow – Lift 5 times)
  2. Paschimottanasana (intense stretch – 10 breaths.)
  3. Savasana (corpse)
  4. Salamba Sarvangasana (Shoulderstand – 10 – 25 breaths)
  5. Halasana (plow)
  6. Karnapidasana (ear pressure)
  7. Urdvha Padmasana (upward lotus)
  8. Pindasana in Sarvangasana (embryo)
  9. Matsyasana (fish.)
  10. Uttana Padasana (intense stretched feet or legs)
  11. Sirsasana (headstand A = 10 – 50 breaths B = 10 breaths)
  12. Balasana (child’s pose)

THE FINAL THREE

  1. Baddha Padmasana (bound lotus and bow – 10 breaths) Also called Yoga Mudra
  2. Padmasana (lotus – 10 slow breaths)
  3. Tolasana (the uplifting – scales – 10 fierce Ujjaii breaths)
  4. One more vinyasa to Savasana…
  5. Savasana (corpse)