200 Hour Online Yoga Teacher Training Course

Alignment & Adjustment

• How to practice Sun Salutation correctly
• Correct alignment of Sun Salutation
• Alignment and adjustment of Utkatasana, Adho Mukha Svanasana, Trikonasana, Uttanasana, Padangusthasana, Padahastasana
• Alignment and adjustment with and without props – Warrior 1, 2 and 3
• Alignment & adjustment of Prasarita Padottanasana A/B/C/D
• Alignment & adjustment of Parsvottanasana, Ardha Chandrasana
• Assignment for alignment

Ashtanga Vinyasa

In the 20th century, K. Pattabhi Jois developed Ashtanga Vinyasa, a modern form of classical Indian yoga taught by his teacher Krishnamacharya — an energetic practice with breath awareness and mindful movement. The primary series is taught in this course, and every asana is detailed in the Ashtanga manual you receive.

Foundations

• Introduction to Ashtanga Yoga
• History of Ashtanga Yoga
• Awakening the fire within
• The breath of life
• Prana
• A chakra contemplation
• Eight limbs of yoga and the practice of K. Pattabhi Jois
• How to do Bandha in Ashtanga
• Drishti – focusing attention during movement
• Cleansing and purification
• Creating a sacred place
• The challenging asanas
• Proper use of props and yoga instruments
• Sun Salutation A & B (Week 1)
• Standing asana series (Week 2)
• Sitting asana series (Week 3)
• Finishing asana series (Week 3)
• Teaching practice – traditional & Mysore style (Week 4)

Primary Series Asanas

• Padangusthasana – big toe posture
• Pada Hastasana – hand under foot posture
• Utthita Trikonasana (A+B) – triangle posture
• Utthita Parsvakonasana (A+B) – extended side angle
• Prasarita Padottanasana (A–D) – wide-leg stretch
• Parsvottanasana – intense side stretch
• Utthita Hasta Padangusthasana – hand to big toe
• Ardha Baddha Padmottanasana – half bound lotus forward bend
• Utkatasana – fierce pose
• Virabhadrasana A+B – warrior pose
• Dandasana – staff pose
• Paschimottanasana – seated forward bend
• Purvottanasana – intense east stretch
• Ardha Baddha Padma Paschimottanasana – half bound lotus forward bend
• Tiryang Mukha Ekapada Paschimottanasana – one leg intense stretch
• Janu Sirsasana – head to knee pose
• Marichyasana – sage Marichi pose
• Navasana – boat pose
• Bhujapidasana – shoulder pressure pose
• Kurmasana – tortoise pose
• Supta Kurmasana – sleeping tortoise
• Garbha Pindasana – embryo posture
• Kukkutasana – rooster posture
• Baddha Konasana – bound angle pose
• Upavistha Konasana – seated angle posture
• Supta Konasana – lying angle posture
• Supta Padangusthasana – reclining big toe posture
• Ubhaya Padangusthasana – both big toes posture
• Urdhva Mukha Paschimottanasana – upward facing forward bend
• Setu Bandhasana – bridge posture

Finishing Postures

• Urdhva Dhanurasana – upward bow
• Salamba Sarvangasana – shoulder stand
• Halasana – plough posture
• Karnapidasana – ear pressure posture
• Urdhva Padmasana – upward lotus
• Pindasana – embryo posture
• Matsyasana – fish posture
• Uttana Padasana – extended leg posture
• Chakrasana – wheel posture
• Sirsasana – headstand
• Baddha Padmasana – bound lotus
• Yoga Mudra – sealed yoga posture
• Padmasana – lotus posture
• Utpluthih – uprooting posture
• Savasana – corpse pose

Yoga Philosophy (Yoga Darshana)

• Pain makes us all philosophers
• What philosophy is and why it matters
• Science of Karma
• Purpose of human life
• Founder of yoga
• Yoga is not a religion but a lifestyle
• Yoga philosophy is the philosophy of life
• Eight limbs of yoga – Santosha and Tapas
• Religion, belief, ignorance and yoga
• Yoga is the control of the operations of the mind
• Philosophy is the search for truth
• Philosophy Lesson 12
• Philosophy Lesson 13
• Philosophy Lesson 14
• Assignment

Yoga Anatomy

Yoga anatomy is one of the most important subjects for yoga teachers. You will learn two types of anatomy — physical and spiritual.

Physical Anatomy

• Introduction to the body and its structure
• Body planes
• Anatomical movements
• Bones of the skull
• Cervical vertebrae
• Shoulder girdle, arm bones and pelvic region
• Deformities of the spine
• Lower extremity
• Tendons and ligaments
• Muscular system
• Nervous system
• Respiratory system

Spiritual Anatomy

• Nadi (energy channels)
• Chakras (energy centres)
• Kundalini (prime energy and source of all creativity)
• Panchakosha (5 layers)
• Pancha Mahabhuta (5 elements and body structure)
• Tri-Guna (three attributes)

Pranayama Practices

• Welcome to Pranayama
• Introducing Pranayama
• Aspects of breathing
• Levels of Prana
• Books and scriptures of Pranayama
• General understanding of Pranayama
• How to activate the nostrils
• Secrets of Pranayama
• Purpose of Pranayama
• Breath and the 5 elements
• Units of Prana
• Functions of Prana
• Three Gunas
• How Prana flows
• Quality of breath
• Imbalance of Prana
• Retention of breath
• Sukhasana – posture for practice
• Swastikasana – posture for Pranayama
• Vajrasana – posture for Pranayama
• Siddhasana – posture for Pranayama
• Padmasana – lotus pose for breathing
• Maitri Asana for Pranayama
• Breathing patterns
• Clavicular breathing
• Thoracic or chest breathing
• Diaphragmatic breathing
• Yogic breathing
• Pranava Pranayama
• Nadi Shodhana Pranayama
• Bhastrika Pranayama
• Kapalabhati Pranayama
• Panchakosha Pranayama
• Pranayama philosophy
• Pranayama assignment

Mantra Chanting & Meditation

Mantra Chanting

• What is Mantra
• Shanti Mantra
• Asato Ma Sad Gamaya
• Mahamrityunjaya Mantra
• Mantra assignment

Meditation

• Introduction to meditation
• History of meditation
• What is meditation
• Scriptures of meditation
• Meditation manual
• Secrets of meditation
• Important things to know in meditation
• Preparation for meditation
• How to sit in meditation
• Asana for meditation
• Body position
• Difference between human and animal
• Swastikasana – a meditation pose for all
• How to practice Vajrasana to meditate
• Siddhasana – meditation pose for Kundalini awakening
• Padmasana – lotus for advanced students
• Maitri Asana for elderly and weak bodies
• Diaphragmatic breathing for enhancing meditation
• Full body relaxation
• Basic meditation exercise
• Meditation assignment

Yoga Therapy & Ayurveda

Yoga Therapy

• Foundation of yoga therapy
• Therapy for common diseases
• Role of purification techniques in yoga therapy
• Pranayama therapy

Ayurveda

• Meaning of Ayurveda
• Four Vedas
• Panchakarma – Part 1
• Panchakarma – Part 2
• Ayurveda therapies
• Mouth disease therapies
• Ayurvedic treatment
• Aushadh – medicine and herbs
• Ayurveda guide on sexual activity
• Marma therapy – Part 1
• Marma therapy – Part 2
• Massage therapy

Yoga Nidra Theory & Practice

Yoga Nidra Theory

• What is Yoga Nidra
• Purpose of Yoga Nidra
• Process of Yoga Nidra
• Techniques of Yoga Nidra
• The role of relaxation
• Mind training
• Yoga Nidra experience
• Pratyahara
• Different states of consciousness

Yoga Nidra Practice

• Basic relaxation practice
• Full body relaxation practice
• Tension relaxation practice
• 31 point blue star Yoga Nidra
• Heart centre awakening Yoga Nidra

Bandhas & Mudra

Bandhas (Energy Locks)

• Bandha
• How Bandhas work
• Understanding Bandhas
• How to practice Mula Bandha
• Mula Bandha
• Uddiyana Bandha
• Agnisara Kriya
• Proper Uddiyana Bandha
• Jalandhara Bandha
• Maha Bandha

Mudra

• Namaste Mudra
• Mudra
• Dandavat Pranam
• Channelizing mudra energy
• Gyan & Chin Mudra
• Yoni Mudra
• Hridaya Mudra
• Bhairava Mudra
• Shambhavi Mudra

Traditional Tantra & Dance

Traditional Tantra

• Introduction to Tantra
• Different Tantra traditions
• Types of Tantra
• Science of Tantra
• Tantric literature
• Tantra in the Vedas
• Tantra & sexuality
• Misunderstandings about Tantra

Dance Exercise

• Dance exercise

Exam

• Task 1
• Task 2
• Closing ceremony / exam
• Certificate name