Self-Paced 10-Hour Online Course: Asana, Pranayama, Mudra, and Bandha

Asana, Pranayama, Mudra and Bandha Certificate Course

Yoga has become synonymous with term Asana; however the entire practice of Yoga is based on practices of consciousness. Asana, Pranayama, Mudra and Bandhas are the three most important techniques that lead to the state of higher level of meditation. When these four techniques are done with awareness, knowledge and preparation, Yoga becomes possible. In this journey to self-discovery, pranayama leads to the purification of senses, prana and mind. With a consolidated state of mind one attains Mudra and maintains bandhas in order to maintain one pointed awareness. Learn these four important practices in Yoga and let your practice be to attain the state of Yoga itself.

Asanas

Asanas Category: Standing, Core Strengthening, Arm Balances, Back Bends, Seated and supine Twists, Forward bend and hip opener, inverted, relaxation, meditative poses. Beginner’s level yoga poses with Demonstration, Technique, Variations, counter pose, warm up, Teaching, Application, Alignment, Adjustments, principles, verbal cues, and Modification.

Pranayama

Pre-practices, practical hints, seasonal considerations, technical considerations, benefits and modifications of pranayama practices.

Mudras

Types, benefits, philosophy, science, therapeutic application, pre-practices of Mudras

Four-Bandhas

Tri-Bandhas, history, benefits, technique, textual reference, integrations in asana and pranayama

Integration

Integration of Pranayama, Mudra and Bandhas into practice.

Pre-requisites:

• This course is open to all students who wish to deepen their knowledge and application of some of the highest teachings of
• Participants do not need to be yoga
• Mastery of any yoga practice is not
• Only yours sincere desire for knowledge and your commitment to personal
• Love for Yoga is the most important eligibility factor for learning this course.
• Students who want to know Yoga in totality and move beyond Asana and Pranayama, Mudra & Bandha.

What you’ll learn

• You will learn beginners level asana, forward, backward, arm balance , hip opening and inverted poses.
• You will know the how to Integrate asana, pranayama mudra sutra into your yoga practice.
• You will learn the methods given by Swatmarama    to mastery your mind through hatha yoga.

What do I need for the online course?

• Yoga mat
• Computer / Smartphone with camera
• Internet connection
• Yoga Blocks
• Pillow or Bolster or Cushion
• Strap
• Notebook and Pen
• Zoom

Recommended Texts

• Asana Pranayama Mudra Bandha by Swami Niranjananda Saraswati
• B.K.S. Iyengar, Light On Yoga.

What’s the language of the course?

Our courses will be held in English Medium.

Duration: 10 hrs

Self-Paced/ Flexible Duration: Online or Regular Mode.

Fee:

• Foreigners USD 300 (non-refundable) advance towards the course fee.

Course Dates: Please Contact Us (karunaayoga@gmail.com  or +91 9686549129)

Syllabus

 Asanas

Standing Asana

1. Garudasana (eagle pose)
2. Utkatasana (mighty pose)
3. Utthita Trikonasana (extended triangle pose)
4. Parivritta Trikonasana (revolved triangle pose)
5. Utthita Parsvakonasana (extended side angle pose)
6. Parivritta Utthita Parsvakonasana (revolved extended side angle pose)
7. Parsvottanasana(side intense stretch)
8. Virabhadrasana -1 (warrior -1)
9. Virabhadrasana -2(warrior-2)

Kneeling Asana

10. Virasana (hero pose)
11. Ustrasana(camel pose)

Sitting Asana

12. Janu Sirsasana (Head to Knee Pose)
13. Parivrtta Janu Sirsasana(revolved knee to head pose)
14. Paschimottanasana(ugrasana or brahmacharyasana)
15. Purvauttansana(east intense stretch pose)
16. Gomukhasana(cow face resembling)
17. Marichyasana(name of the sage mariachi)
18. Ardha Navasana (half boat)
19. Upavistha Konasana(wide angle seated forward bend pose)
20. Baddha Konasana(bounded angle pose)
21. Ardha Matsyendrasana (half spinal twist)
22. Yogamudrasana(yoga gesture or psychic union pose)
23. Simhasana(lion gesture)
24. Parvatasana(mountain pose)

Supine Asana (on back)

25. Jathara Parivartanasana(abdomen twisting pose)
26. Salamba Sarvangasana(supported Sarvangasana)
27. Matsyasana(fish pose)
28. Supta Konasana(reclining angle pose)
29. Urdhva Cakrasana(upward wheel pose)

Prone Asana (abdomen)

30. Makarasana (crocodile pose)
31. Ardha Shalabhasana(half locust pose)
32. Salabhasana (locust Pose)
33. Sarpasana(snake pose)
34. Bhujangasana(serpent pose)
35. Ardha Dhanurasana (half bow)
36. Dhanurasana(bow pose)

Arm Balancing and Head Standing Asana

37. Phalakasana(plank pose) or Santolanasana (balancing pose)
38. Chaturanga Dandasana(four limbed staff pose)
39. Tolasana(scale pose)
40. Purvottanasana(east intense stretch)

Pranayama

Introduction

Four aspects of pranayama

1. Pooraka or inhalation
2. Rechaka or exhalation
3. Antar kumbhaka or internal breath retention
4. Bahir kumbhaka or external breath retention.

4.3. The Pranic body

4.4. Breath, health and pranayama

4.5. Breathing and life span

4.6. General notes for the practitioner

4.7. Natural breathing

4.8. Abdominal (or diaphragmatic) breathing

4.9. Thoracic Breathing

4.10. Clavicular Breathing

4.11. Full Yogic Breathing

4.12. Kapalbhati Pranayama (frontal brain cleansing breath)

4.13. Bhastrika Pranayama (bellows breath)

4.14. Nadi Shodhana Pranayama (psychic network purification)

4. 15. Ujjayi Pranayama (the psychic breath)
5. 16. Chandra Bhedana Pranayama (calming energy)

4.17. Surya Bhedana Pranayama (stimulating vitality)

4.18. Sheetali Pranayama(cooling pranayama)

4.19. Sheetkari Pranayama (hissing breath)

4.20. Bhramari Pranayama (humming bee breath)

Mudra

Introduction

Mudras and prana

A scientific look at mudras

Five Groups of Yoga Mudras

1. Hasta (hand mudras)
   • Jnana mudra
   • Chin mudra
   • Bhairava mudra
   • Hridaya mudra
   • Chin Mudra while chanting ‘AAAA’
   • Chinmaya Mudra while chanting ‘UUUU’
   • Adi Mudra while chanting ‘MMMM’
   • Brahma Mudra while chanting ‘AUM’
   • Mudras and the Elements

        10) Vayu Mudra (Air Gesture)

        11)Vyana Mudra (Expansive Prana Gesture)

        12) Pranapana Mudra (Taking In and Throwing Out Gesture)

13) Udana Mudra (Upward Flying Energy Gesture)

14) Prana Mudra (Life Force Gesture)

15) Apana Mudra (Cleansing Energy Gesture)

16) Agni Mudra (Fire Gesture)

17) Linga Mudra (Mark of Siva)

18) Surya Mudra (Sun Seal)

19) Bhramara Mudra(Humming Bee Gesture)

20)Pushan Mudra (Giver of Good Health)

21)Kamajayi Mudra (Victory over Excessive Desires Gesture)

22) Shankha Mudra (Conch Shell Gesture)

23)Shunya Mudra(Silence of the Void Gesture)

24)Garuda Mudra (Eagle Gesture)

25)Kshepana Mudra (Letting Go Gesture)

26)Akasha Mudra (Touching the Void Gesture)

27)Shunya Mudra (Silence of the Void Gesture)

28)Bhu Mudra (Touching the Earth Gesture)

29)Kaleshwara Mudra (Lord of Time Gesture)

30)Prithivi Mudra (Earth Gesture)

31)Sukham Mudra (Stress Relief Gesture)

32)Vishnu Mudra (Universal Balance Gesture)

33)Varuna Mudra (Water-Balancing Gesture)

34)Jalodar Nashak Mudra (Water Reducing Gesture)

35)Shakti Mudra (Essence of Power Gesture)

36)Ganesha Mudra (Remover of Obstacles)

37)Namaskar Mudra (My Essence Meets Your Essence Gesture)

2. Mana (head mudras)
   • Shambhavi mudra
   • Nasikagra drishti
   • Khechari mudra
   • Shanmukhi mudra
3. Kaya (postural mudras)
   • Vipareeta karani mudra
   • Pashinee mudra
   • Prana mudra
   • Yoga mudra
   • Manduki mudra
   • Tadagi
4. Bandha (lock mudras)
   • Maha mudra
   • Maha bheda mudra
   • Maha vedha mudra.
5. Adhara (perineal mudras)
   • Ashwini mudra

Bandhas(locks) 

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

Terms & Conditions:

After the payment of the course fee, you will receive a link to access the classes through zoom. This short term course is only meant for sincere students of Yoga practitioner. Without submitting the required assignments, you will not receive a certification. Please note that the course fee is non refundable. However, if you can’t start the course due to severe circumstances, please get in touch with us and we’ll find a solution for you.