Explore Yoga Course
| 1. Parshvava Chakrasana – Sidebending Pose | 2. Tadasan A & B – Palm Tree Pose A & B |
| 3. Vrikshasan – Tree Pose | 4. Utkatasan – Chair Pose |
| 5. Trikonasan – Triangle Pose | 6. Padahastasan – Hands to Feet Pose |
| 7. Garudhasan – Eagle Pose | 8. Natarajasan – Shiva Dancing Pose |
| 9. Shirsha Padangushthasan – Head to Big Toe Pose | 10. Parivatrita Trikonasan – Reverse Triangle Pose |
| 11. Uttanpadasan – Raising Feet Pose | 12. Ardha Pavanmuktasan – Half Gas Release Pose |
| 13. Pavanmuktasan – Gas Release Pose | 14. Viprit Karani – |
| 15. Kandhrasan – Shoulder Pose | 16. Setubandhasan – Bridge Pose |
| 17. Matsyasan A – Fish Pose A | 18. Naukasan – Boat Pose |
| 19. Sarvangasan – Shoulder Stand | 20. Matsyasan B – Fish Pose B |
| 21. Salabhasan – Locust Pose | 22. Viprit Naukasan – Inverted Boat Pose |
| 23. Bhujangasan – Cobra Pose | 24. Dhanurasan – Bow Pose |
| 25. Vakrasan – Twisting Pose | 26. Janushirasan – Nose to Knee Pose |
| 27. Vajrasan – Strong/Thunderbolt Pose | 28. Mandukasan – Frog Pose |
| 29. Uttan Mandukasan – Raising Frog Pose | 30. Supta Mandukasan – Sleeping Frog Pose |
| 31. Ushtrasan – Camel Pose | 32. Yoga Mudra A |
| 33. Vadha Gomukhasan – Bound Cow Face Pose | 34. Supta Vajrasan – Sleeping Thunderbolt Pose |
| 35. Paschimottasan – Seated Forward Bend | 36. Simhasan – Lion Pose |
| 37. Ardhmatsyendrasan – Half Fish Lord Pose | 38. Shirshasan – Head Stand Pose |
| 39. Ardha Chandrasan – Half Moon Pose | 40. Majariasana – Cat and Cow Pose |
| 41. Uthitha Parsvakonasan – Extended Side Angle | 42. Parshvaottanasana – Intense Side Stretch |
| 43. Halasana – Plow Pose | 44. Chakrasana – Wheel Pose |
| 45. Karnpidhasan – Knee to Ear | 46. Crocodile Practices (4 Variations) |
| 47. Yoga Mudra B | 48. Gomukhasana – Cow Face Pose |
| 49. Poorna Matsyendrasana – Full Fish Lord Pose | 50. Mayurasana – Peacock |
| 51. Kukkutasana – Rooster Pose | 52. Uttana Kurmasana – Raising Tortoise Pose |
| 53. Padma – Bakasana – Lotus Crane Pose | 54. Baddha -padmasana – Bound Lotus Pose |
| 55. Akarnadhanurasana – Archer Pose | 56. Ugrasana – Ferocious Pose |
| 57. Parvatasana – Mountain Pose | 58. Tolangulasana – Scale Pose |
| 59. Virasana – Hero Pose | 60. Sankatasana – Comtracted Pose |
| 61. Garbhasana – Womb Pose | 62. Bhadrasana – Gracious Pose |
| 63. Kapotasana – Pigeon Pose | 64. Ekpadaskandhasna – Foot Behind the Head.Pose |
| 65. Vatayanasana – Horse Pose | 66. Padmasana – Lotus Pose |
| 67. Siddhasana – Accomplished Pose | 68. Swastikasana – Prosperous Pose |
| 69. Shavasana – Corpse Pose | 70. Makarasana – Crocodile Pose |
Here the students will be introduced to Patanjali Yoga Sutra, Ashtanga Yoga System, Hatha Yoga Pradipika, and Bhagwad Geeta.
• Meaning of yoga according to Yoga Sutra and Geeta, concepts, history
• Eight paths of yoga including:
• Ashtanaga Yoga of Patanjali
• Panch kosha (five layers or sheaths over consciousness)
• Annamaya kosha (physical sheath) – Gross body – Conscious state
• Pranamaya kosha (energy sheath) – Subtle body – Subconscious state
• Manomaya Kosha
• Vijnanamaya kosha (intuitive sheath) – Wisdom
• Ananadmaya kosha (bliss sheath) – Causal body – Unconscious state
• Samaadhi
• Concept of Mind in Yoga
• Functions of Mind
• Practice and importance of Bhakti
The practice of Pranayama is very necessary for calming down the mind. The Pranayama practices also become the basis of various meditation techniques. Here the Pranayama will be taught with great care so students learn the process and get better at their practices. All the following techniques will be taught initially in a beginner manner without ‘Kumbhaka’ (retention of breath) and slowly they will be encouraged to do it with ‘Kumbhaka’ on advanced levels. The following techniques will be covered:
• Anuloma Viloma, Nadi Shodhan
• Bhramari
• Ujjayi
• Suryabhedena
• Shitali
• Chandrabhedana
• Sitkari
• Theory of Murccha
• Bhastrika
Here on alternate days students will undergo the practice of cleansing process. Students will be explained the theory and practical part of them. The cleansing techniques prepare the body and mind for advanced practices of meditation. Moreover these techniques reduce the toxics from the body and enhance the health and wellbeing. The following techniques will be covered:
• Jala neti
• Kapalbhati
• Agnisara
• Trataka
• Vaman
This will be a class for the three weeks helping the students learn how to teach. They will be explained how to give instructions, pace their class and be there with every students. Understanding the needs of students of the different age, gender and physical capacities will be explained. Other topics will include:
• How to create and guide a spontaneous practice
• The parameters to take into consideration when teaching
• Combining tools: Integrate postures, breathing and meditation into practices
• Group and individual observation (holistic diagnoses)
• The three main effects of yoga and the tools to get there
• Mantra/sound in postures
• Main principles of yoga for children, pregnancy, senior and mentally challenged
• Principles of adaptation (simplification and intensification) of yoga tools
• The process of meditation in a one to one class
Here students will be introduced with the anatomy and physiology of yoga. They will be explained how the aasanas and pranayamas work. Its very important to understand which muscles and systems are affected by different postures. The following topics will be taken in different units:
• Introduction of human body and its systems.
• Anatomy and Physiology and implications in Yogic Practices
• Respiratory System and Yoga
• Digestive System and Yoga
• Endocrine System and Yoga
• Kriya, Bandhas, Mudras and their physiology
• Physiology of Aasanas
• Difference between Asana and Exercise.
• How Pranayamas Work on body and mind
This topic adds the spirituality to the Yoga Course. The students will be taught various simple Mantras. The Mantras are the universal sounds that connect the mind and consciousness together. The purpose of mantra chanting in yoga is to generate vibrations and connect with the universe. Each mantra is special and rich with spiritual energy. Mantras also help the meditation practice so it’s the integral part of yogic practices. The following Mantras will be taught to the students with explaining their benefits
• Gayatri Mantra
• Maha-Mritunjaya Mantra
• Karagre Vasate Laxmih- Morning Mantra
• Shanti Mantra
• Guru mantra
• A-U- M Chanting with Chakra concentration
• Ganesh Mantra
• Shiva Mantra
| Timing | Work |
|---|---|
| 6:15 to 7:00 | Pranayama and Cleansing |
| 7:00 to 08:30 | Ashtanga Yoga |
| 8:30 to 09:30 | Breakfast |
| 10:00 to 11:00 | Philosophy & Discussion |
| 11:00 to 12:00 | Free time + Karma Yoga |
| 12:00 to 1:00 | Yoga + Teaching Methodology |
| 1:00 to 2:00 | Lunch |
| 3:00 to 4:00 | Anatomy and Physiology |
| 4:30 to 6:00 | Iyengar Yoga (alignment and adjustment) |
| 6:15 to 7:15 | Mantra Meditation and Yoga Nidra |
| 7:30 | Dinner (with silence) |