200 Hour Yoga Teacher Training in Rishikesh, India

• Name of the Asana in English & Sanskrit
• Introduction & History of Asana
• Benefits
• How to do this Asana dynamic way step by step?
• Anatomical aspects of the Asana
• Corrections
• Modifications
• Contraindications
• Reference books
• Conclusion

How to do Asanas meditatively by following 6 steps?

• Centring
• Entering
• Refining
• Holding
• Come out
• Reflection

STANDING POSTURES

• Udwahastasana- Upward Salute Pose
• Tadasana( Mountain Pose)
• Utkatasana (Chair Pose)
• Vrksyasana (Tree Pose)Ver1 & 2
• Uthita Hasta Padongustasana(Raise Hand to Toes Pose)
• Natarajasana (King DancerPose) Ver-1
• Padohastasana (Hand to feet Pose)
• Trikonasana (Triangle Pose)
• Virbhadrasana (Warrior Pose)-1

SITTING POSE

• Upaveshasana ( Squat Pose)
• Maalaasana (Garland Pose)
• Vajrasana(Kneeling Pose)
• Margarisana(Cat Pose)
• Simhasana(Lion Pose)
• Veerasana(Hero pose)
• Dandasana(Stamp Pose)

BACKWARD BENDING POSES

• Makarasana(Crocodile Pose)
• Byaghrasana(Tiger Pose)
• Ardhakapotasana(Half Pigeon Pose)
• Astanga Namaskarasana(Salutation with Eight Limbs)
• Chaturanga Dandasana(Staff Pose)
• Bhujangasana(Cobra pose)
• Ardha Salbhasana(Half Locust Pose)

FORWARD BENDING POSES

• Balasana(Child Pose)
• Janushirsana -Head of the Knee Pose
• Parivrita Janushirasana -- Revolved Head of the Knee Pose
• Ardha Badha Padma Paschimotanasana -Half bound Lotus
• Marichyasana Ver - 1- Pose dedicated to the sage Marichi
• Badhakonasana- Butterfly Pose with forward bending
• Upavistha Konasana - Seated wide Legged straddle

SPINAL TWISTING POSES

• Ardha Mastyendrasana - Half Fish Pose
• Spinal Twisting In Kneeling Pose
• Spinal Twisting In Table Pose

FIRE SERIESE - ASANAS FOR ABDOMEN

• A & P- Akunchana Prasarana, Abdomen Contraction & Release
• Urdwa Prasarita Padasana (Upward Rise Legs)
• Ananda Balasana( Happy Baby Pose)

INVERSION POSES

• Setubandhasana(Bridge Pose)
• Viparit Karani - Inversion Pose
• Sarvangasana(Shoulder Stand)
• Rocking Chair

Surya Namaskara A

• Samasthiti
• Urdvahastasna
• Uttanasana A
• Uttanasana B
• Chaturanga Dandasana
• Urdvamukha Svanasana
• Adhomukha Svanasana
• Uttanasana B
• Uttanasana A
• rdvahastasana
• Samasthiti

Suryanamaskara B

• Samasthiti
• Utkatasana
• Uttanasana A
• Uttanasana B
• Chaturanga Dandasana
• Urdvamukha Svanasana
• Adhomukha Svanasana
• Bibhadrasana A
• Chaturanga Dandasana
• Urdvamukha Svanasana
• Adhomukhasvanasana
• Birbhadrasana A
• Chaturanga Dandasana
• Urdvamukha Svanasana
• Adhomukha Svanasana
• Uttanasana B
• Uttanasana A
• Utkatasana
• Samathiti

Primary Series – Standing Asanas

• Janusirsasana B – Head to Knee Pose B
• Janusirsasana A – Head to Knee Pose A
• Triyang Mukhaipada Paschimottanasana – One Leg Folded Forward Bend Pose
• Ardha Baddha Padma Paschimottanasana – Half Bound Lotus Forward Bend Pose
• Purvattanasana – Intense West Stretch
• Paschimottanasana C – Intense West Stretch Pose C
• Paschimottanasana B – Intense West Stretch Pose B
• Paschimottanasana A – Intense West Stretch Pose A
• Dandassana – Staff Pose
• Virbhadrasana B, Warrior Pose B
• Virbhadrasana A, Warrior Pose A
• Utkatasana, Fierce Pose
• Ardhabadha Padmottanasana, Half Bound Lotus Forward Bend Pose
• Utthita Hasta Padongusthasana,1,2,3,4, Extended Hand to Big Toes Pose
• Parsvatanasan,, Intense Side Stretch Pose
• Prasarita Padottanasasna D, Intense Wide Leg Stretch D
• Prasarita Padottanasasna C, Intense Wide Leg Stretch C
• Prasarita Padottanasasna B, Intense Wide Leg Stretch B
• Prasarita Padottanasasna A, Intense Wide Leg Stretch A
• Parivrita Parsvakonasana, Revolving Side Angle Pose
• Uthita Parsva Konasna, Extended Side Angle Pose
• Parivrita Trikonasana, Revolving Triangle Pose
• Utthita Trikonasana, Extended Triangle Pose
• Pada Angusthasana – B, Big Toe Pose - B
• Pada Angusthasana – A, Big Toe Pose – A
• Janusirsasana C – Head to Knee Pose C
• Marichasana A – Pose Dedicated to the Sage Marichi – A
• Marichasana B – Pose Dedicated to the Sage Marichi - B
• Marichasana C – Pose Dedicated to the Sage Marichi - C
• Marichasana D – Pose Dedicated to the Sage Marichi – D

• Workshop on forward bending
• Workshop on hip opening
• Workshop on back bending
• Workshop on twisting postures
• Workshop on shoulder opening
• Workshop on inversions

• Posture and breath awareness
• Introduction to Kundalini practice
• Mantra and concentration
• Self-awareness and practice discipline

• Introduction and significance of Anatomy and physiology in Yogic practices
• Introduction to Organ Systems
• Integumentary System
• Introduction to Skeletal System
• Joints and Skull
• Introduction to spine
• Spine disorders
• Spinal movements and their limitation
• Introduction of Pelvis and disorders
• Pelvis movements and their limitation
• Introduction of upper limb
• Discussion on disorders and limitations in the movements in the Shoulder girdle and elbow joints.

Introduction of Pranayama

• Meaning of Pranayama
• Definition
• Breathing experiment
• Conclusion

Kapalbhati Pranayama (Frontal brain cleaning breath)

• Introduction - Meaning - Benefits - Contraindications
• Duration of practice - Demonstration of Kpalabhati Pranayama
• Preparation of Kapalabhati for students - Technique One
• How to do Kpalabhati Pranayama?

Sheetali Pranayama (Cooling breath)

• Introduction – Meaning - Benefits - Contraindications
• Duration of practice - Demonstration of Sheetali Pranayama
• Preparation of Sheetali for students
• Technique One
• How to do Sheetali Pranayama?

Sheetkari Pranayama (Hishing Breath)

• Introduction - Meaning - Benefits - Contraindications
• Duration of practice - Demonstration of Sheetkari Pranayama
• Preparation of Sheetkari for students
• Technique One
• How to do Sheetkari Pranayama?

Bhastrika Pranayama (Bellows Breath)

• Introduction - Meaning - Benefits - Contraindications - Duration of practice
• Demonstration of Bhastrika Pranayama
• Preparation of Bhastrika for students
• Technique One
• How to do Bhastrika Pranayama?

Bhramri Pranayama(Humming Bee Breath)

• Introduction - Meaning - Benefits - Contraindications - Duration of practice
• Demonstration of Bhramri Pranayama
• Preparation of Bhramri for students
• Technique One
• How to do Bhramri Pranayama?

Ujjayi (Psychic Breath)

• Introduction - Meaning - Benefits - Contraindications - Duration of practice
• Demonstration of Ujjayi Pranayama
• Preparation of Ujjayi for students
• Technique One
• How to do Ujjayi Pranayama

Nadishodhana Pranayama 2 & 3 (Psychic Network / Chanel Purification)

• Introduction - Meaning - Benefits - Contraindications - Duration of practice
• Demonstration of Nadishodhana Pranayama Two & Three
• Preparation of Nadishodhana for students
• Techniques Two & Three
• How to do Nadishodhana Pranayama?

Introduction to Six types of Satkarma

• Meaning of Satkarma
• Contraindications
• Benefits

Introduction to the practical Jala Neti

• Contraindications
• Benefits
• Preparation of Jala Neti
• Demonstration of Jala Neti by Teacher
• Technique Practice with students

Introduction to the practical Sutraneti

• Contraindications
• Benefits
• Preparation of Sutraneti
• Demonstration of Sutraneti by Teacher
• Technique Practice with students

Jalandhara Bandha

• Introduction - Meaning - Benefits
• Contraindications - Duration of practice
• Preparation
• Demonstration
• Technique Practice with students

Udiyana Bandha

• Introduction - Meaning - Benefits
• Contraindications - Duration of practice
• Preparation
• Demonstration
• Technique Practice with students

Mula Bandha

• Introduction - Meaning - Benefits
• Contraindications - Duration of practice
• Preparation
• Demonstration
• Technique Practice with students

Jnana Mudra (Psychic Gesture of Knowledge)

• Introduction - Duration - Benefits
• Preparation - Demonstration
• Technique Practice with students

Chin Mudra (Psychic Gesture of Consciousness)

• Introduction - Benefits - Duration
• Preparation - Demonstration
• Technique Practice with students

Bhairava Mudra – Shiva Mudra

• Introduction - Duration - Benefits
• Preparation - Demonstration
• Technique Practice with students

• Introduction of Meditation/ Meaning and things
• Mantra Chanting with meaning and Benefits/Practice
• Apa Meditation with meaning and Benefits/Practice
• Sixty One Energy Points discussion
• OM Meditation with meaning and Benefits/ Practice
• The practice of Osho Dynamic Meditation
• Music Meditation Practice
• Dancing Meditation Practice
• Walking Meditation Practice
• Introduction of Tratak meditation/Stages /Benefits
• The practice of Dot Meditation
• The practice of Yantra Meditation
• Practice of Candle Meditation

Synopsis of Featured Teachings:

• Point-to-Point Movement and then Stillness
• Point-to-Point Tension and Relaxation
• Entire-Body Tension and Relaxation
• Point-to-Point Relaxation
• Selective Tension and Relaxation of Body Parts
• More Detailed Point-to-Point Relaxation with Visualization of Pure White Divine Light at the Cardiac Center
• Detailed Point-to-Point Relaxation with Spinal Breathing and "So-Ham"

Benefits of Mantra Chanting

• Hatha Yoga Mantra - Yogena Schitasya Padena Vacham
• Om Asato Maa Sad-Gamaya, Tamaso Maa
• Entire-Body Om Saha Na bhavatu, Saha Nau Bhunaktu
• Aum mantra - Aum…Aum..Aum
• Gayatri mantra - Om Bhur Bhubah Swaha
• Ganesh mantra - Om Vakratunda mahaakaaya
• Guru Mantra - Guru Brahma Guru Visnu
• Astanga Vinyasa Closing Mantra - Swasti prajaabhyah paripala

Astanga Vinyas Mantra

• Avahu Purusa Karam, shankha
• Vande Gurunam Charanara Vinde
• Astanga Vinyasa Closing Mantra - Swasti prajaabhyah paripala

• Yoga Sutra - discipline, types of thoughts, God
• 7 Chakras – Muladhara, Swadhisthana, Manipur, Anahata, Visudha, Anjya, Sahasrara
• Three types of gunas – Satva, Rajas & Tamas
• Three types of body – Sthula, Sukhma & Karana
• Types of Yoga (Hatha, Karma, Bhakti, Astanga)
• What is yoga? Introduction of Yoga
• What is philosophy?
• What are the obstacles to yoga?
• What are the causes of pain?
• What are the eight limbs of Yoga?
• Exercises
• Exam

• Structuring and sequencing poses
• Sanskrit names of poses
• Manual / verbal adjustments
• Modifications with props
• Space considerations
• Time considerations
• Age considerations