200 Hours Hatha Yoga Teacher Training Course Curriculum
Asanas
- Pawan muktasana series (1, 2 and 3)
- Sun salutation with Mantras
- Moon salutation with mantras
- Tadasana (Palm tree pose)
- Triyaka tadasana (swing palm tree pose)
- Kati chakrasana (waist rotating pose)
- Triyaka Kati chakrasana (swaying rotating pose)
- Meru pristhasana (spine and back pose)
- Utthan asana (squat and rise pose)
- Druta utkatasana (Dynamic energy pose)
- Samakona asana (right angle pose)
- Dwi konasana (double angle pose)
- Trikonasana (triangle pose)
- Dolasana (pendulum pose)
- Ekapada pranamasana (one legged prayer pose)
- Nataraj asana (Lord Shiva pose)
- Ekapadaasana (One foot pose)
- Vakasana (Crane pose)
- Utthita hasta padangushtasana (Raise hand to big toe pose)
- Bhujangasana (cobra pose)
- Triyaka bhujangasana (twisting cobra pose)
- Ardha salabhasana (Half locust pose)
- Dhanurasana (Bow pose)
- Kandharasana (Shoulder pose)
- Ustrasana (Camel pose)
- Ardha Chandrasana (Crescent moon pose)
- Utthan pristhasana (Lizard pose)
- Chakrasana (Wheel pose)
- Paschimottanasana (backward stretching pose)
- Gatyatmak Paschimottanasana (Dynamic backward stretching pose)
- Pada prasar paschimottanasana (Leg spread back stretch pose)
- Janu sirsaasana (Head to knee pose)
- Parivartita janu shirshasana (revolving head to knee pose)
- Meru akarshan asana (spinal bending pose)
- Hastha pada angusthasana (finger to toe stretching pose)
- Shirsha angustha yogasana (head to toe pose)
- Utthita janu shirshasana (standing head between knee pose)
- Ekapada padmottanasana (One leg raised to head pose)
- Lolasana (swinging pose)
- Kukkutasana (cockerel pose)
- Dhyan bakasana (patience crane pose)
- Dwihastha bhujasana (two hands and arms pose)
- Ekahasta bhujasana (Single hand and arm pose)
- Hamsaasana (Swan pose)
- Santolan asana(balancing pose)
- Supta vajrasana (Sleeping thunderbolt pose)
- Utthan asana (squat and rise pose)
- Druta utkatasana (Dynamic energy pose)
- Samakona asana (right angle pose)
- Dwi konasana (double angle pose)
- Trikonasana (triangle pose)
- Dolasana (pendulum pose)
- Ekapada pranamasana (one legged prayer pose)
- Nataraj asana (Lord Shiva pose)
- Ekapadaasana (One foot pose)
- Vakasana (Crane pose)
- Utthita hasta padangushtasana (Raise hand to big toe pose)
- Bhujangasana (cobra pose)
- Triyaka bhujangasana (twisting cobra pose)
- Ardha salabhasana (Half locust pose)
- Dhanurasana (Bow pose)
- Kandharasana (Shoulder pose)
- Ustrasana (Camel pose)
- Supta vajrasana (Sleeping thunderbolt pose)
- Setu asana (Bridge pose)
- Sarvangasana (Shoulder stand pose)
- Halasana (Plow pose)
- Matsyasana (fish pose)
- Shirshasana (Head stand pose)
- Shashankasana (Hair’s pose)
Breathing Techniques
- Abdominal Breathing
- Thoracic Breathing
- Clavicular Breathing
- Yogic Breathing
- Lung Sensitization Exercises
Pranayamas
- Kapalbhati
- Surya bheda,
- Chandra bheda
- Anuloma – Viloma
- Yogic Breathing
- Lung Sensitization Exercises
Mudras & Bandhas
- Gyan Mudra
- Chin Mudra
- Nasikgra Mudra
- Sambhavi Mudra
- Shanmukhi Mudra
- Hridayi Mudra
- Moola Bandha
- Uddiyana Bandha
- Jalandhar Bandha
Relaxation Postures
- Shavasana
- Adavasana
- Jyestikasana
- Makarasana
- Matsyasana
Meditation
- Yog Nidra (Beginners, Intermediate &Advance)
- Tratak (Internal & External)
- Meditation Postures
- Japa
- Ajapa – Japa
- Antarmauna (Technique 1 & 2)
- Transcendental Meditation (Frontal psychic passage & Spinal psychic passage)
- Chakra Meditation
Shatkarmas (Yogic Cleansing or Detoxification)
- Jala Neti
- Sutra Neti
- Kunjal
Mantra Chanting & Bhagvad Gita
- Recitation of Mantras
- Explanation of Mantras
- Spiritual and physical benefits of Mantras
- Correct pronunciation
- Study of Shlokas related to Yoga from Bhagvad Gita
Anatomy of Yoga
- Respiratory system
- Skeleton system
- Circulatory system
- Nervous system
- Endocrine system
- Muscular system
- Effect of asanas and other yogic practices on different systems
Physiology of Yoga
- Chakras
- Nadis
- Pranic body
- Koshas
- Prana
Alignment and Adjustment
- How to get into postures stepwise
- How to come out of posture stepwise
- How to improve the flexibility of body
- Correct engagement of muscles related to posture
- Correct alignment of spine
- Safety measurements
- How to adjust different variations of the same posture
Teaching Methodology
- Structure of class
- Teaching instructions
- Alignment and Adjustment
- Safety Guidelines
- Assisting the class
Yoga Philosophy
- Samkhya Philosophy
- Patanjali Yog sutra
- What is Yoga?
- The history and origin of yoga
- What is Yama?
- What is Niyama?
- What are Vrittis?
- What is consciousness?
- What is Liberation?
- What is Mind according to yoga?