Asanas

Standing Asana

Beginners Level

1. Samasthiti(upright or still)
2. Tadasana – (mountain pose)
3. Ardhakati Cakrasana(half lateral wheel pose)
4. Vrksasana (tree pose)
5. Ardha Uttanasana(standing half forward bend)
6. Padahastasana (hand to foot pose)
7. Ardha Chakrasana (half wheel pose)
8. Utthita Vayu Muktasana(standing wind releasing pose)

Intermediate Level

9. Garudasana (eagle pose)
10. Utkatasana (mighty pose)
11. Utthita Trikonasana (extended triangle pose)
12. Parivritta Trikonasana (revolved triangle pose)
13. Utthita Parsvakonasana (extended side angle pose)
14. Parivritta Utthita Parsvakonasana (revolved extended side angle pose)
15. Parsvottanasana(side intense stretch)
16. Virabhadrasana -1 (warrior -1)
17. Virabhadrasana -2(warrior-2)

Advanced Level

18. Padangusthasana( holding the big toes)
19. Ardha Chandrasana (half moon pose)
20. Parivrtta ardha Chandrasana (revolved half moon pose)
21. Parivrtta Baddha Parsvakonasana (revolved bound side angle)
22. Urdhva Prasarita Ekapadasana(upward split one leg)
23. Virabhadrasana -3(warrior-3)
24. Ardha Baddha Padmottanasana (half bound lotus intense stretch)
25. Natarajasana(Lord of the dance Pose)
26. Prasarita Padottanasana(legs widespread intense stretch)
27. Utthita Hasta Padangusthasana(intense arms hold big toe)
28. Malasana (garland pose)

3.2. Kneeling Asana Beginners Level

29. Vajrasana (diamond pose)
30. Balasana(Child’s Pose) or Shashankasana ( moon or hare pose)
31. Madukasana(Frog Pose) or Bhadrasana (gracious pose)
32. Marjaryasana(Cat Pose)
33. Vyaghrasana(Tiger Pose)

Intermediate Level

34. Virasana (hero pose)
35. Ustrasana(camel pose)

Advanced Level

36. Parighasana (gate pose)
37. Supta Virasana (recline hero pose)

3.3.  Sitting Asana Beginners Level

37. Sukhasana(Easy pose)
38. Dandasana (Staff Pose)
39. Swastik Asana(auspicious pose)
40. Siddhasana(adept pose)
41. Padmasana(lotus pose)

Intermediate Level

42. Janu Sirsasana (Head to Knee Pose)
43. Parivrtta Janu Sirsasana(revolved knee to head pose)
44. Paschimottanasana(ugrasana or brahmacharyasana)
45. Purvauttansana(east intense stretch pose)
46. Gomukhasana(cow face resembling)
47. Marichyasana(name of the sage mariachi)
48. Ardha Navasana (half boat)
49. Upavistha Konasana(wide angle seated forward bend pose)
50. Baddha Konasana(bounded angle pose)
51. Ardha Matsyendrasana (half spinal twist)
52. Yogamudrasana(yoga gesture or psychic union pose)
53. Simhasana(lion gesture)
54. Parvatasana(mountain pose)

Advanced Level

55. Ardha Padma Paschimottanasana(half lotus west intense stretch pose)
56. Ardha Baddha Padma Paschimottanasana(half bounded lotus west intense stretch pose)
57. Bharadvajasana(Bharadvaja was the father of drona)
58. Paripurna Navasana (complete boat pose)
59. Ubhaya Padangustasana(ubhaya – both, padangusta – big toe)
60. Merudandasana (spinal column pose)
61. Goraksasana(cowherd)
62. Simhasana – 2(lion pose)
63. Trianga Mukhaikapda Paschimottanasana(three limbs facing intense west stretch pose)
64. Hanumanasana(front full split or hindu monkey god)
65. Krounchasana(heron pose)
66. Urdhva Padmasana(Upward Lotus Pose) or Lolasana (swinging pose)
67. Akarna Dhanurasana(heel touches the ear as an archer pulls the bowstring)
68. Eka Pada Raja kapotasana(single leg king pigeon pose)
69. Eka Pada Sirasana(one leg behind head pose)
70. Kukkutasana(cockerel pose)

3.4.    Supine Asana (on back) Beginners Level

71. Shavasana(corpse pose)
72. Ananda Balasana (happy baby pose)
73. Supta Pawanmuktasana (wind relieving pose)
74. Setu Bandha Sarvangasana(bridge lock Sarvangasana)

Intermediate Level

75. Jathara Parivartanasana(abdomen twisting pose)
76. Salamba Sarvangasana(supported Sarvangasana)
77. Matsyasana(fish pose)
78. Supta Konasana(reclining angle pose)
79. Urdhva Cakrasana(upward wheel pose)

Advanced Level

80. Anantasana(Vishnu couch pose)
81. Eka Pada Setu Bandha Sarvangasana (single leg bridge pose)
82. Niralamba Sarvangasana (without support Sarvangasana)
83. Supta Padangusthasana(supine holding big toe)
84. Halasana(Plough Pose)
85. Karnapidasana(ear pressure pose)
86. Dwi Pada Viparita Dandasana(both feet reverse stick pose)
87. Eka Pada Urdhva Dhanurasana(single leg upward bow pose)
88. Pindasana in Sarvangasana(embryo or fetus pose)
89. Urdhva Padmasana in Sarvangasana (upward lotus pose in sarvangasana)

3. 5. Prone Asana (abdomen) Beginners Level

90. Makarasana (crocodile pose)
91. Ardha Shalabhasana(half locust pose)
92. Salabhasana (locust Pose)
93. Sarpasana(snake pose)
94. Bhujangasana(serpent pose)
95. Ardha Dhanurasana (half bow)

Intermediate Level

96. Dhanurasana(bow pose)
97. Urdhva Mukha Svanasana(upward facing dog pose)

Advanced Level

98. Parsva Dhanurasana(sideways bow pose)
99. Bhekasana(toad or frog pose)

3. 6. Arm Balancing and Head Standing Asana Intermediate Level

100. Phalakasana(plank pose) or Santolanasana (balancing pose)
101. Chaturanga Dandasana(four limbed staff pose)
102. Tolasana(scale pose)
103. Purvottanasana(east intense stretch)

Advanced Level

104. Bakasana(crane)
105. Mayurasana (mayura means a peacock)
106. Padma Mayurasana(lotus peacock pose)
107. Astavakrasana
108. Eka Pada Bakasana
109. Eka Pada Galavasana
110. Eka pada Koundinyanasana(Single Leg Sage Koundinyan Pose)
111. Vasisthasana
112. Kukkutasana(lifted cockerel pose)
113. Salamba Sirsasana -1
114. Salamba Sirsasana -2

Four aspects of pranayama

Pooraka or inhalation

Rechaka or exhalation

Antar kumbhaka or internal breath retention

Bahir kumbhaka or external breath

Pranic body Breath, health and pranayama

Breathing and life span

General notes for the practitioner

Natural breathing

Abdominal (or diaphragmatic) breathing

Thoracic Breathing

Clavicular Breathing

Full Yogic Breathing

Kapalbhati Pranayama (frontal brain cleansing breath)

Bhastrika Pranayama (bellows breath)

Nadi Shodhana Pranayama (psychic network purification)

Ujjayi Pranayama (the psychic breath)

 Chandra Bhedana Pranayama (calming energy)

Surya Bhedana Pranayama (stimulating vitality)

Sheetali Pranayama(cooling pranayama)

Sheetkari Pranayama (hissing breath)

Bhramari Pranayama (humming bee breath)

Mudras and prana

A scientific look at mudras

Five Groups of Yoga Mudras

i) Jnana Mudra (psychic gesture of knowledge)

ii)Chin Mudra (psychic gesture of consciousness)

iii)Bhairava Mudra (fierce or terrifying attitude)

iv)Hridaya Mudra (heart gesture)

v)Shambhavi Mudra (eyebrow centre gazing)

vi)Nasikagra Drishti(gaze at tip of nose)

vii)Khechari Mudra (tongue lock)

viii) Shanmukhi Mudra (closing the seven gates)

ix)Vipareeta Karani Mudra (inverted psychic attitude)

x)Pashinee Mudra (folded psychic attitude)

xi)Tadagi Mudra (barrelled abdomen technique)

xii)Prana Mudra

xiii) Yoga Mudra (attitude of psychic union)

xiv)Manduki Mudra (gesture of the frog)

xv)Maha Mudra (great psychic attitude)

xvi)Maha Bheda Mudra (the great separating attitude)

xvii)Maha Vedha Mudra (the great piercing attitude)

xviii) Ashwini Mudra (horse gesture)

Mudras and the Elements

Chin Mudra while chanting ‘AAAA’

Chinmaya Mudra while chanting ‘OU’

Adi Mudra while chanting ‘MMMM’

Brahma Mudra while chanting ‘AUM’

1. Jalandhara Bandha
2. Moola Bandha
3. Uddiyana Bandha
4. Maha Bandha 

Granthis

1. Brahma Granthi
2. Vishnu Granthi
3. Rudra Granthi

• Relaxation
• Sankalpa
• Rotation of Consciousness
• Awareness of Breath
• Opposite Sensations
• Lightness/Heaviness
• Cold/Hot
• Anxiety/Calm
• Inner Space Visualization
• Rapid Image Visualization
• Repeat Sankalpa
• Finish
• Visualization Techniques
• Meadow filled with tall grass
• Golden light in your forehead
• Boundless Lake
• Heart as a Lotus Blossom
• Moon Rise
• Long walk into nature

• Ajapa Japa Practice
• Breathe awareness between navel and throat
• Constant ascending and descending breathe
• Ujjayi Breathing
• Mantra repetition with the breath
• Spontaneous mantra repetition
• Awareness of chidakasha
• Ending the practice

• Sideways Viewing
• Front and Side ways viewing
• Up and Down Viewing
• Rotational Viewing
• Near and distant viewing

• Trataka (concentrated gazing)
• Antar Trataka
• Shambhavi Mudra (eyebrow centre gazing)
• Nasikagra Drishti (nose tip gazing)

• Meditation on Breath
• Mantra Meditation (Sacred Syllable Chanting Meditation)
• Counting Beads
• Chakra Meditation

1. Jala Neti (nasal cleansing with water)

2.Sutra Neti (nasal cleansing with thread)

3. Vaman Dhauti (regurgitative cleansing)

4.Shankhaprakshalana(cleansing entire digestive tract)  

1.1. Anatomy

1.2. Physiology

1.3. Anatomical Terminology

1.4. Directional terms

1. i) Superior or cranial
2. ii) Inferior or caudal

iii) Posterior or dorsal

1. iv) Lateral
2. v) Proximal
3. vi) Distal

vii) Medial

viii) Anterior or ventral

Respiratory system & Functional Yoga

2.1. Gaseous Exchange

2.2. Respiratory System

1. Nasal Cavity
2. Pharynx
3. Larynx
4. Trachea (wind pipe)
5. Bronchi
6. Bronchioles
7. Alveoli (Air sacs)

2.3. Lungs

2.4. Pleura

2.5. Bronchi

2. 6. Pulmonary Ventilation

2.7. Respiration mechanism

1. a) Shallow breathing
2. b) Deep Breathing
3. c) Unconscious control of breathing
4. d) Conscious control of breathing

2.8. Lung Volume

Muscular System & Functional Yoga

3.1. Muscular tissues can be classified into

1. Smooth, non-striated or involuntary muscles
2. Cardiac muscle or myocardium
3. Skeletal, striated or voluntary muscles

3.2. Characteristics of skeletal muscles

1. i) Contractility
2. ii) Excitability

iii) Extensibility

1. iv) Elasticity

3.3. Functions of Muscles

1. Movement
2. Maintaining posture

III. Producing Heat & Temperature Regulation

1. Circulation

3.4. Muscle fiber types & Functional Yoga

1. Slow twitch muscle fibre (type -1)
2. Fast twitch muscle fibre (type -2)

3.5. Aerobic (with oxygen) and Anaerobic (without oxygen) Exercise & Functional Yoga

3.6. Types of Muscle Contractions & Functional Yoga

• i) Isometric Contraction
• ii) Isotonic Contraction
• a) Concentric Contraction
• b) Eccentric Contraction

Skeletal System & Functional Yoga

• i) Cartilage
• ii) Tendon

iii) Ligament

iv)Fascia

v)Bursa

Types of bone and cartilage

4.2. Functions of the Skeletal System?

4.3. The main bones of the human skeleton are

1. The axial skeleton
2. The appendicular skeleton

4.4. Classification of Bones according to shape

1. Long bones
2. Short bones
3. Flat bones
4. Irregular bones
5. Sesamoid bones
6. Skeleton Joints

Joints classifications

1. i) Fibrous joints
2. ii) Cartilaginous joints

iii) Synovial joint

4. 6. Synovial joints

4.7. Synovial joints classifications

• Hinge
• Ball and socket
• Pivot
• Gliding
• Saddle
• Planar

Kinesiology & Functional Yoga

8.1. Biomechanics and Kinesiology

8.2. Body Movements

Body Movements and Their Descriptions

1. Flexion
2. Extension
3. Abduction
4. Adduction
5. Pronation
6. Lateral flexion
7. Rotation
8. Medial rotation (internal rotation)
9. Lateral rotation (external rotation) 11.Elevation
10. Depression
11. Dorsiflexion
12. Plantar flexion
13. Eversion
14. Inversion
15. Protraction
16. Retraction
17. Circumduction

Classroom Setup and Orientation

Layout of the room & Placing Mat

Voice and Language

Querying new students

Practiced yoga? Style? Duration? Frequency?

Any injuries

iii. Are you pregnant?

Daily work or lifestyle?

Any physical exercise?

Ethics in Teaching and Touching

i)Yama ii)Niyama

Practice Teaching Observation

Yoga Marketing

Transitioning into Asanas

Transitioning out of Asanas

Seven Principles of Hands on Adjustments

Principle 1: Teach What You Know

Principle 2: Ask Permission to Touch

Principle 3: Have Clear Intention

Principle 4: Move with the Breath Principle

5: Honor Safe Biomechanics

Principle 6: Teach Essential Asana Elements

Stability and ease Alignment principles

Transitioning in, refining, and transitioning out

Principle 7: Support Stable Foundations

Basic Arc Structure of Classes

11.1. Initiating the Yogic Process

2. Warming the Body

3. Pathway to the Peak

11.4. Exploring the Peak

11.5. Integration

Principles of Sequencing Asana

12.1. Applied Parinamavada(theory of transformation)

2. Move from Simple to Complex Asanas

3. Move from Dynamic to Static Exploration

4. Sattvic Effect: Cultivating Energetic Balance

5. Pratikriyasana(counter pose)

1.1. Meaning

1.2. Definition of Yoga

1.3.History of Yoga

Hatha Yoga Glimpse

2.2. Nadis

2.2.1. Ida, Pingala, Shushmna

2.2. Cakras

Purusharthas(Four attainments of life)

i) Dharma (Virtue)

ii) Artha (Wealth)

iii) Kama (Pleasure)

iv) Moksha (Emancipation)

3.1. Chaturvargas(Four stages of Life)

i) Brahmacharya Ashram

ii) Grihastha Ashrama

iii)Vanprastha Ashrama

iv)Sanyasa Ashrama

3.2. Karma Yoga (path of selfless action)

3.2.1.  Types of Karma

i) Sanchita Karma or Stored Karma

ii) Agami Karma or Forthcoming Karma

iii) Prarabdha or Vartamana Karma or Present Karma

3.3. Jnana Yoga (path of knowledge)

3.3.1. Meaning

3.3.2. Jnana yoga(Adi Sankara, Vivekacudamani) Seven limbs of Jnana Yoga

3.4. Raja Yoga (path of royal yoga)

3.4.1. Aim of Raja Yoga

3.4.2. Practice (abhyasa) and dispassion (vairagya)

3.4.3. Astanga Yoga(eight limbs of yoga)

yama- social ethical code

niyama- personal ethical code

III. asana- posture

pranayama- control of life-force

pratyahara- sense withdrawal

dharana- concentration

VII. dhyana- absorption

VIII. Samadhi- ecstasy or super consciousness

Path of Devotion (Bhakti Yoga) Bhagavata Purana nine forms Bhakti

Taittiriya Upanisad

Annamaya kosha – food sheath

Pranamaya kosha – breath sheath

Manomaya kosha – mind sheath

Vijnanamaya kosha – intellect sheath

Anandamaya kosha – bliss sheath

1. i) Trainee will be required to engage in:
2. Self-Study
3. Group Discussion
4. Self-Practice
5. Oral Presentation
6. Mock Classes
7. Submit daily & weekly assignments on the basis of the day’s lectures and discussions.

ii). There will be a practical and a theory exam on   daily / weekly basis to assess the students on their learning, practice and teaching during the Teacher Training Course.  

• Each student has to complete 50 hours of teaching yoga under the guidance of a certified lead yoga instructor.
• This can be completed within one month to maximum of three months, depending on the dedication and time commitment of the student.
• Upon completing the 50 hours, the student will be rewarded with his/ her certificate, affiliated by the yoga alliance USA.