Syllabus 

INTRODUCTION TO YOGA WORLD

WHAT IS YOG?

Definition of Yoga

• How yoga works in healing us physically & emotionally

The 5 Yama’s

• YAMA 1: NON-HARMING (AHIMSA)
• YAMA 2: TRUTHFULNESS (SATYA)
• YAMA 3: NON-STEALING (ASTEYA)
• YAMA 4: MODERATING THE SENSES (BRAHMACHARYA)
• YAMA 5: NON-POSSESSIVENESS (APARIGRAHA)

The 5 Niyama’s

• Niyama 1: Saucha (cleanliness)
• Niyama 2: Santosha (contentment)
• Niyama 3: Tapas (discipline)
• Niyama 4: Svadhyaya (self-study)
• Niyama 5: Isvara Pranidhana (surrendering to a higher power)

Asanas

• Body posture

Pranayama

• Breath Control

Pratyahara

• Control of the senses

Dharana

• Concentration, Meditation on the Divine

Dhyana

• Devotion, Meditation on the Divine

Samadhi

• Union with the Divine

THE 3 GUNAS OF NATURE

• Rajsik
• Tamasic
• Satvik

CHAKRAS SYSTEM

• Mooladhara chakra
• Swadishthana chakra
• Manipura chakra
• Anhata chakra
• Vishuddha chakra
• Agya Chakra
• Sahasrara chakra

3 ENERGY CHANNELS 

• Ida
• Pingla
• Shushmana

ASANAS 54

• Surya Namaskar - Sun Salutation
• Hatha Sun- Salutation,
• Ashtanga Sun- Salutation A & B
• Ashtanga Primary series
• Hatha Yoga

List of Asanas

• Adho Mukha shvanasana (Downward Facing Dog)
• Ardha Chanrasan (half-moon Pose)
• Ardha Matshendrasana (Half Lord of the fishes Pose)
• Bakasana (Crane Pose)
• Balasana (child Pose)
• Bhujangaasana (Cobra Pose)
• Chakrasana (wheel Pose)
• Chaturanga Dandasana (Lower Plank/4 Limb Pose)
• Dandasana (Staff Pose)
• Dhanurasna (Bow Pose)
• Eka Pada Rajkapotasana (One Legged King Pigeon Pose)
• Garudasana (Eagle Pose)
• Gomukhasana (Cow face Pose)
• Halasana (Plow Pose)
• Janu Shirshasana (Head-to-Knee Forward Bend Pose)
• Jathara Parivartanasana (Reclining twist Pose)
• Karnapidasana (Knees-to-Ear Pose) Aka Raja Halasana
• Kurmasana (Turtle Pose)
• Mandukasana (Fro Pose) aka Bhekasana
• Marijarasana/Bitilasana (Cat Pose/ Cow pose Flow)
• Matsyendrasana (Fish Pose)
• Navasana (Boat Pose) aka Paripurna navasana & Nabiasana
• Padahastasana (standing forward Fold) aka Uttanasana
• Parivrtta Trikonasana (Revolved Triangle Pose)
• Parshavakonasana aka Utthit Parshvakonasna (Extended Side Angle Pose)
• Paschimottanasana (Seated Forward Bend/Westward Pose)
• Pava Muktasana (Wind Releasing Pose) aka Apanasana (Knees -to Chest Pose)
• Prasarita Padottanasana (Wide-Legged forward Bend pose)
• Purvottanasana (Upward Plank Pose) aka intense stretch to the east
• Salamba Sarvangasana (Supported Shoulder Stand Pose)
• Savasana (Corpse Pose) aka Shavasana
• Setui Bandhasana (Bridge Pose)
• Salabhansana (Locust Pose)
• Smibhasana (Lion Pose)
• Sirshasana (Headb Stand Pose) aka Salamba Sirsasana
• Sukhasana (Easy Pose)
• Supta Virasansa (Reclined Hero Pose)
• Tadasana (Mountain Pose) Aka Samasthiti
• Talasana (Palm tree Pose)
• Trikonasana (Triangle Pose) Aka Utthita Trikonasana
• Utkatasana (Chair Pose)
• Upavishta (Upvishtha) Konasana (Seated Wide Angle Pose)
• Ustrasana (Cample Pose)
• Uttanasana (Standing Forward Bend Pose) aka Padottanasana
• Vajrasana (Diamond aka Thuderbolt Pose)
• Viprita Karani (Inverted Pose aka Legs-Up-The Wall)
• Viparita Virabhadrasana (Reverse Warrior Pose)
• Virabhadrasana | (Warrior | Pose)
• Virabhadrasana || (Warrior || Pose)
• Virabhadrasana ||| (Warrior ||| Pose)
• Virasana (Hero Pose)
• Vrkasana (Tree Pose)

PRANAYAMA

• Pranayama with Mantra
• Breath Deep & Free
• How To Practice Ujjayi Breath
• Dirga PY – Complete Yogic Breath (3 Parts)
• Kapalabhati (Cultivating Light, Skull Cleansing or Breath o Fire)
• Nadi Shodana (Purification of energy Channels/Alternate Nostril Breathing)
• Sukha Purvak (Pleasant Breath)
• Maha (Grweat/Good) “The Great PY o Yoga”

BANDHAS

• Mulabandha
• Udiyana Bandha
• Jalandhra Bandha

MEDITATION 

• Instruction to Meditation
• Subtle breath Meditation
• Mantra mediation
• Completion meditation
• Smile meditation
• Gratefulness mediation
• Some Benefits
• Anapana Meditation Yoga Nindra

ANATOMY

• Anatomy for yoga teachers
• The body system
• Key Anatomical Position Terms
• Musculoskeletal System
• Spine
• Muscles of the body
• Nervous System
• Circulatory System
• Respiratory System
• Digestive System

Kriya

• Shat Karma Kriya System: The Six Yogic Techniques of Purification
• Trataka: Yoga Exercise for the eyes
• Shank Prakshalan
• Simple Morning Kriya System

YOGA AND FOOD

• Useful Tips to Aid Digestion
• General Guidance on Eating Habits
• Yoga & Nutrition ||
• Introduction to Ayurveda
• The 5 Elements
• The 3 Energies (Doshas)
• The 3 Mental Qualities

ETHICS

• The Five Mindfulness Trainings
• The Ten Virtues

MANTRAS YOGA

• Mantra in Hinduism
• Mantra Japa
• The Hindu Bija Mantra
• Mantra and the Chakras
• 7 Cleansing Mantras

Theraputic yoga

• Theraputic yoga for healthy breath
• Healthy digestion
• Healthy stress
• Healthy pelvis
• Healthy brain
• Healthy emotions
• Healthy sleep

Sample daily schedule

• 6:30AM TO 7:00AM – MEDITATION (OPTIONAL)
• 7:00AM TO 8:30AM – ASHTANGA
• 8:30AM TO 9:30AM – BREAKFAST
• 9:30AM TO 11:00AM – ART OF TEACHING
• 11:00AM TO 12:30PM – PHILOSOPHY
• 12:30PM TO 2:30PM – LUNCH
• 2:30PM TO 3:00PM – YOGA NIDRA
• 3:00PM TO 3:50PM – RESTORATIVE AND THERAPEUTIC YOGA
• 4:00PM TO 5:30PM – HATHA YOGA
• 5:30PM TO 6:00PM – BREAK
• 6:00PM TO 7:30PM – MEDITATION/ KIRTAN/ BHAJAN