200 Hours Yoga Teacher Training Course

– Preperatory Warm-up Movements
– Surya Namaskar from the Yoga Therapy
– Exercises for the Eyes
– Surya Namaskar
– Chandra Namaskar
– Sivananda Series & Classic Hatha and Flow Yoga classes
Sun Salutation A & B (Ashtanga Yoga)
Meditation Asanas:
Sukhasana / Easy cross legged pose
Swastikasana / Auspicious pose
Ardha Padmasana / Half lotus pose
Padmasana / Lotus pose
Dhyana Veerasana / Heroes meditation pose
Vajrasana / Thunderbolt pose
Relaxation Asanas:
Shavasana / Corpse Pose
Matsya Kridasana /Flapping fish pose
Makarasana /Crocodile pose
Asanas in Standing Position:
Tadasana / Tree pose
Hasta Utthanasana / Raised arms pose
Padahastasana / Hand to toe pose
Utkatasana / Chair pose
Tiryaka Tadasana /Swaying palm tree pose
Kati Chakrasana / Waist rotating pose
Trikonasana / Triangle pose
Parivritti Trikonasana
Veerasana or Virabhadrasana / Warrior pose
Eka Padasana / One foot pose
Moordhasana / Crown based pose
Sirsha Angusta Yogasana / Head to toes pose
Eka Pada Pranamasana / One legged prayer pose
Garudasana / Eagle pose
Natarajasana / Lord Shivas pose
Kneeling Asana
Simha Garjanasna/Lion Pose
Veer Asana/Hero Pose
Triyak Marajariasana/Cat Stretch
Ustrasana/Camel Pose
Balasana/Child Pose
Asanas in Sitting Position:
Chakki Chalanasana / Churning the mill
Nauka Sanchalanasana / Rowing the boat
Setu Asana / Bridge pose
Saithalyasana / Animal relaxation posture
Paschimottanasana / Back stretching pose
Ardha Paschimottanasana / Head to knee pose
Meru Wakrasana / Spinal twist
Ardha Matsyendrasana / Half spinal twist
Bhu Namanasana / Spinal twist prostration pose
Parivritti Janu Asana / Spiralled head to knee pose
Merudandasana / Spinal column pose
Gomukhasana / Cows face pose
Vyaghrasana / Tiger pose
Shashankasana / Hare pose
Shashank Bhujangasana / Striking cobra pose
Ashwa Sanchalanasana / Equestrian pose
Ardha Chandrasana / Crescent moon pose
Hanumanasana / The split
Ardha Ushtrasana / Half camel pose
Supta Vajrasana / Sleeping thunderbolt pose
Santolanasana / Balancing pose
Sunsasana / The dolphin pose
Gupta Padmasana / Hidden lotus pose
Kashtha Takshanasana /Chopping wood
Namaskarasana / Salutation Pose
Udarakarshanasana /Abdominal stretch pose
Kakasana / Crow pose
Parvatasana / Mountain pose
Ashtanga Namaskara / Salutation with eight points
Asanas in Supine Position
Padotthanasana / Raised leg pose
Chakra Padasana / Leg rotation
Pada Sanchalanasana / Cycling
Halasana / Plough pose
Druta Halasana /Dynamic plough pose
Pawanmuktasana / Wind release pose
Jhulana Lurhakanasana / Rocking and rolling
Supta Udarakarashanasana / Sleeping abdominal stretch pose
Shava Udarakarshanasana / Universal spinal twist
Naukasana / Boat pose
Matsyasana / Fish pose
Ardha Chakrasana / Shoulder bridge pose
Chakrasana / Wheel pose
Asanas in Prone Position:
Saral Bhujangasana / The sphinx
Sarpasana / Snake pose
Bhujangasana / Cobra pose
Tiryaka Bhujangasana / Twisting cobra pose
Ardha Shalabhasana / Half locust pose
Shalabhasana / Locust pose
Dhanurasana / B3. ow
Inverted Asanas:
Vipreet Karani / Preperatory movement for shoulder stand
Sarvangasana / Shoulder stand
Padma Sarvangasana / Shoulder stand in lotus pose
Sirshasana / Headstand
Salamba Sirshasana / Supported headstand

From the very first day, you will be taught to bring awareness to your breath. The breath initiates the movement from posture to posture. It is impossible to progress through the series without familiarity of the rhythm of your own breath. You will learn a number of Pranayama techniques that will help you to lengthen your breath, increasing your lung capacity and strengthening the nervous system. This is an important aspect of yoga that is often overlooked as physical practice takes precedence.
Pranayama is a great way to alleviate stress and tension that is very often endured in modern society. Pranayama practice will allow you to build mental and emotional strength to help you maintain a healthy sense of wellbeing in your daily life.

Sitting postures for Pranayama: 1- Easy pose 2- Half-lotus 3- Swastikasana 4- Siddha yoni asana
Preparation for Pranayama:
Clavicular ,Thorocic, Diaphragmatic Breathing
Yogic Breathing
Pranayama practices:
Ujjayi
Bhastrika
Kapalbhati
Nadi – Sodhana
Surya Bhedana
Bhramari
Sheetali & Sheetkari

Jalandhara Bandha / Throat lock
Uddiyana Bandha / Abdominal lock
Moola Bandha / Pelvic lock
Maha Bandha / The great lock
Shat Karma (Six Cleansing Practices
Shat Karma are the important and vital part of Hatha yoga that cleans the entire system of Human
Body,ensuring internal organs function properly and breath to flow freely

Jalaneti (Nasal Cleansing with Water)
Sutra Neti (Nasal Cleansing with Thread)
Tratak (Concentrated Gazing)
Kapal Bhati (Frontal Brain Cleansing).

Chin Mudra (Psychic Gesture of Consciousness)
Jnana Mudra (Psychic Gesture of Knowledge)
Bhairava Mudra (Terrifying Gesture)
Hridaya Mudra (Heart Gesture)
Khechari Mudra (Toungue Lock)
Shanmukhi Mudra
Ashwini Mudra (Horse Gesture)
Nasikagra Mudra

Human anatomy and physiology classes will allow you to gain a deeper insight into the series by looking in detail at the body mechanics of each and every posture. A clear understanding of the Skeletal and Muscular Systems is vital in order that you can engage with the postures and what is to be achieved in a posture in terms of its anatomical focus. Our aim is to enable you having proper knowledge of anatomy, doing each yogasana. During classes, you will also focus on how to modify you own practice in terms of identifying your weaknesses due to lack of strength or flexibility in a particular area. You will also learn to identify such areas and learn proper techniques that will help improvements in your personal practice as well as teaching others.

Introduction of Human Anatomy and Physiology
Skeletal System
Joints and Range of Motion
Muscle Physiology
Spine and its role in yogasana
Physiological and energetic effects of asanas, pranayama, meditation and relaxation
Benefits & Contraindications for all techniques
Effects of structural alignment on overall health
Physiology of stress
Avoiding common injuries in yogic practices
Understanding the physiological process of the Bhandas- working with internal locks

Classical Yoga Philosophy is interwoven throughout the program. You will be introduced to Patanjali Yoga Sutras, Karma Yoga, and Bhakti Yoga according to Shrimad Bhagwad Gita, allowing you to make your own comparisons of classical and contemporary yoga. These sessions are a great time for philosophical debate and indeed provide a new and broader outlook of life. Each yoga class will have an intention with a spiritual message that will allow you to understand how we can incorporate philosophy in our daily life to maintain harmony and peace.
Students will understand the principles of philosophy and how to adopt a yogic lifestyle and use the traditions as the basis for their teachings as written in the Yoga Sutras.
Lecture on the principles of Karma, Bhakti, Jñana & Raja Yoga, Patanjali Yoga Sutra, Vedas, Ramayana and Bhagavad Gita.
Ashtanga Yoga of Patanjali
Yogic Lifestyle.
Karma and Reincarnation.
Ayurveda
Diet
Mindfulness and development of consciousness.
Understanding the value of teaching yoga.

Meditation is a systematic practice that promotes physical, mental and emotional tranquility with the purpose of reaching Samadhi (self-realization).
Introduction to Meditation
Breathing Awareness Meditation
Om / Mantra Meditation
Trataka
Dynamic meditation
Silence Practice
Ajapa japa
Antar mouna