300 hour Online Yoga Teacher Training

Yogic cleansing practices will be integrated into your daily morning routine and will work in conjunction with the asana practices. These will purify the nervous system, remove toxins from your body and allow your breath to flow freely throughout the body.

Introduction to Kriyas (shatkarmas)

• Jala Neti
• Sutra Neti
• Vamana dhauti
•  Nauli
  • Madhyam
  • Vaam Nauli
  • Dakshin Nauli

• Kapalabhati
• Aganisara
• Trataka

A range of mantras will be taught including the Gayatri Mantra and many more. Find your inner harmony in these sessions.

• Introduction to Pranayama
• Breath awareness
• Breath correction
• Breathing practices (hand stretch breathing, hand in out breathing, ankle stretch breathing, tiger breathing, bhujangasana breathing
• Three phases of breathing with Kumbhaka
• Purak kumbhak and rechak
• Internal kumbhak and external kumbhak
• Styles of Pranayama
• Practices of 6 traditional Hatha Kumbhakas
• Tri bandhas
  • jalandhar uddiyan
  • mula bandha
  • maha bandha
• Rules to be observed for Pranayama Sadhaka
• Anuloma Viloma
• Nadi Shodhan (Advanced)
• Ujjayi (Advanced)
• Sitali (Advanced)
• Sitkari (Advanced)
• Bhastrika (Advanced)
• Bhramari (Advanced)
• Suryabhedena (Advanced)
• Chandrabhedana (Advanced)
• Theory of Murccha
• Theory of Plavini

Traditional and dynamic meditation techniques

Scientists usually classify all types of meditation, depending on the way they focus attention, into two categories: ‘focused attention’ and ‘open monitoring’. In addition to that, we propose a third category: ‘effortless presence’.

Focused attention meditation

Focusing the attention on a single object during the whole meditation session. This object may be the breath, a mantra, visualization, part of the body, external object, etc. As the practitioner advances, his ability to keep the flow of attention in the chosen object gets stronger, and distractions become less common and short-lived. Both the depth and steadiness of the practicioner’s attention are developed.

Examples: Samatha (Buddhist meditation), some forms of Zazen, Loving Kindness Meditation, Chakra Meditation, Kundalini Meditation, Sound Meditation, Mantra Meditation, Pranayama etc.

OM Yoga Meditations

There is not one type of meditation which is “Yogic Meditation” but several meditation types taught in the Yoga tradition dating back as far as 1700 B.C.  Its highest goal is spiritual purification and self-knowledge. Classical Yoga divides the practice into rules of conduct (yamas and niyamas), physical postures (asanas), breathing exercises (pranayama), and contemplative practices of meditation (pratyahara, dharana, dhyana, samadhi).

Examples:

Third Eye Meditation

The most common and universal meditation technique. Focusing the attention on the “spot between the eyebrows” (called by some “the third eye” or “ajna chakra”). The attention is constantly redirected to this point, as a means to silence the mind. By time the “silent gaps” between thoughts get wider and deeper. Sometimes this is accompanied by physically “looking”, with eyes closed, towards that spot.

Chakra Meditation

The practitioner focuses on one of the seven chakras of the body (“centers of energy”), typically doing some visualizations and chanting a specific mantra for each chakra (lam, vam, ram, yam, ham, om). Most commonly it is done on the heart chakra, third eye, and crown chakra.

Gazing Meditation (Trataka)

Gazing on an external object, typically a candle, image or a symbol (yantras). It is done with eyes open, and then with eyes closed, to train both the concentration and visualization powers of the mind. After closing the eyes, you should still keep the image of the object in your “mind’s eye”.

Kundalini Meditation

This is a very complex system of practice. The goal is the awakening of the “kundalini energy” which lies dormant on the base of the spine, the development of several psychic centers in the body, and, finally, enlightenment. There are several dangers associated with this practice, and it should not be attempted without the guidance of a qualified yogi.

Kriya Yoga

Is a set of energization, breathing, and meditation exercises taught by Paramahamsa Yogananda. This is more suited for those who have a devotional temperament, and are seeking the spiritual aspects of meditation.

Sound Meditation (Nada Yoga)

Focusing on sound. Starts with meditation on “external sounds”, such as calming ambient music, whereby the student focuses all his attention on just hearing, as a help to quieten and collect the mind. By time the practice evolves to hearing the “internal sounds” of the body and mind. The ultimate goal is to hear the “Ultimate Sound” (para nada), which is a sound without vibration, and that manifests as “OM”.

1. Preparation to meditation
2. Meditative posture
3. Breath and body awareness
4. Cyclic meditation
5. Mind sound resonance technique
6. Nadanusandhan
7. Tattva sadhana
8. Chakra cleansing
9. Chakra meditation
10. Purification of Nadis
11. Naad meditation
12. Antarmaun
13. Relaxation techniques
14. IRT
15. QRT
16. DRT

Ashtanga Vinyasa Intermediate Series

• Introduction to Ashtanga
• Preparation to the Ashtanga
• Sun Salutation A
• Sun Salutation B
• Standing sequence
• Sitting sequence
• Finishing Sequence

List of Hatha Yoga Asanas

• • 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

Asana Poses with detailed alignment

Standing Poses

• • 1. Tadasana standing
    2. Vrksasana standing
    3. Urdhva Hastasana standing
    4. Urdhva Baddhaguliyasana standing
    5. Paschima Namaskar standing
    6. Utkatasana standing
    7. Virabhadrasana 1 standing
    8. Utthita Trikonasana standing
    9. Utthita Parsvakonasana standing
    10. Ardha Chandrasana standing
    11. Virabhadrasana 2 standing
    12. Virabhadrasana 3 standing

Standing Twisting Poses

• • 1. Parivrtta Trikonasana standing-twist
    2. Parivrtta Parsvakonasana standing-twist

Standing forward ext Poses

• • 1. Uttanasana forward ext-standing
    2. Padangusthasana forward ext-standing
    3. Padahastasana forward ext-standing
    4. Prasarita Padottanasana forward ext-standing
    5. Parshvottanasana forward ext-standing

Seated Poses

• • 1. Dandasana seated
    2. Ekapada Rajakapotasana seated
    3. Baddha Konasana seated
    4. Upavista Konasana seated
    5. Ubhaya Padangusthasana seated
    6. Urdhva Mukha Paschimottanasana seated
    7. Baddha Padmasana seated
    8. Yoga Mudra Padmasana seated

Seated forward bend Poses

• • 1. Paschimottanasana seated-forward ext
    2. Ardha Baddha Padma Paschimottanasana seated-forward ext
    3. Trianga Mukha Eka Pada Paschimottanasana seated-forward ext
    4. Janu Shirshasana seated-forward ext
    5. Malasana 1 seated-forward ext
    6. Malasana 2 seated-forward ext

Seated twisting Poses

• • 1. Marichyasana 1 seated-twist
    2. Marichyasana 3 seated-twist
    3. Bharadvajasana 1 seated-twist
    4. Bharadvajasana 2 seated-twist

Backbend Poses

• • 1. Urdhva Mukha Shvanasana Backbend
    2. Ustrasana backbend
    3. Purvottanasana backbend
    4. Sethu Bandha, Sarvangasana backbend
    5. Urdhva Dhanurasana backbend
    6. Salabhasana backbend

Inversion Poses

• • 1. Adho Mukha Shvanasana inversion
    2. Supta Konasana inversion
    3. Salamba Sarvangasana inversion
    4. Halasana inversion
    5. Karnapidasana inversion
    6. Eka Pada Sirsasana inversion
    7. Parsvaika Ekapada Sirsasana inversion
    8. Sirshasana inversion
    9. Urdhva Dandasana inversion

Supine Poses

• • 1. Supta Hasta Padangusthasana A supine
    2. Supta Hasta Padangusthasana B supine

Navasana abdominal

Arm Balance Poses

• • 1. Adho Mukha Vrksasana arm balance
    2. Pincha Mayurasana arm balance
    3. Bakasana arm balance
    4. Bhujapidasana arm balance
    5. Kukkutasana arm balance
    6. Tolasana arm balance

Restorative Poses

• 1. Supta Virasana restorative
  2. Supta Baddhakonasana restorative
  3. Shavasana restorative

• Introduction to Indian Philosophy
• Origin of yoga, meaning of yoga, history of yoga
• Schools of yoga
• Different yoga styles
• Introduction to Yoga Darshan
• Concept of Yoga according to Patanjali
• Concept of God in Yoga Philosophy
• Definitions of yoga according to ancient yogic text
• Selected verses and explanation from different yogic texts
• Divisions of yoga
• Ashtanga Yoga of Patanjali
• Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi
• Hatha Yoga
• Limbs, asana, pranayama, bandha, mudra
• Kundalini Yoga (The chakra system, its qualities, activating and balancing techniques)
• Kriya yoga (A way to overcome inborn afflictions)
• Prana, panch prana, nadis
• Panch kosha (five covering or sheaths over consciousness)
• Annamaya kosha (physical sheath) – Gross body – Conscious state Panch-tatva (Five-elements), Sapt-dhatu (Seven-tissues)
• Pranamaya kosha (energy sheath) – Subtle body – Subconscious state
• Panch-prana (five vital airs) Karmendriya (five organ of action) Nadi (subtle energy channels), Tri-shakti (tried energy) Kundalini and Granthis
• Manomaya kosha (mental sheath) – Subtle body – Subconscious state Manas (mind), Buddhi (lower intellect), Chitta (memory), Ahamkar (ego)
• Jnanedriya (five senses) Jnanamaya kosha (intuitive sheath) – Subtle body – Subconscious state Buddhi (higher intellect)
• Ananadmaya kosha (bliss sheath) – Causal body – Unconscious state Turiya – Pure consciousness

• what is Ayurveda
• how ayurvedic science helps in Yogic life
• how six tastes can balance the mind and body
• the three main mind-body constitutions
• what does health mean in Ayurveda

• Introduction of Anatomy
• Introduction to structural anatomy
• System of human body and yogic effects
• Skeletal system
• Muscular system
• Digestive system
• Respiratory system
• Cardiovascular system
• Nervous system
• Common ailments related to different system and their yogic management
• Integrated approach of yoga therapy
• Yoga for healthy living
• Ayush
• Effects of Kriya, Pranayama, Asanas and Meditation for various disorders
• Subtle body anatomy of the chakras, nadis and the application of chakras energy in the practice of Yoga
• Introduction to Ayurveda & Yogic Diet
• Introduction about Ayurveda & Natural Care

Class Observation

• observe a class given by one of our experienced yoga teachers as inspiration for the class that you will then prepare
• learn how to observe and see bodies, energy and states of consciousness in students

Teaching Methodology

• necessary building blocks to create your own yoga class
• developing your presence and authentic teaching style
• developing your voice and the use of vocabulary
• how to motivate your students by teaching inclusively to the range of abilities of your students
• the art and science of connecting with and uplifting your students

Peer Teaching

• practice your teaching skills
• get constructive feedback from both your senior teachers and your peers

Adjustment

• help your students get deeper into a posture through adjustment
• offering safe adjustments and assists

Teaching Ethics

• studying the yoga lifestyle, ethics, attitude and presence of a yoga teacher
• set up a sacred teaching space
• study ethical guidelines for a student teacher relationship

Create a class & sequencing

• classroom organization and set up
• making your seat as a teacher
• art of creating an optimal atmosphere for transformation
• creating of a class plan
• teaching progressively focusing on alignment principles
• the basic principles of sequencing
• the art and science of using music in classes

Yoga Teaching Practicum

• practice teaching to individuals and with small group
• teaching with RYT/ERYT
• Karma yoga
• receiving / giving feedback
• group teaching during class hours
• structuring different classes for different levels of students
• teaching to self

• six steps of doing asana correctly
• foundational workshop on lateral, forward, backward and twisting asanas
• making the mind flexible by making the body flexible
• the use of props for protection
• alternative style of asana for various benefits
• various limitations and contra-indications of specific yoga practices

Each student’s social behaviour is of great importance. Students will be assessed on their behaviour and these behavioral observations will be considered in their Yoga Teacher Training certificate.

Prayer has its own significance and it is desirable that students take part in it with a full appreciation.

Yogic Mudras (Energy Seals) stimulate different parts of the body by sealing in the energy. These are usually used in Pranayama and affect the flow of prana.