Day 1

Philosophy – Introduction

Pranayama – Introduction to Pranayama

Meditation – What is Mantra?

Ashtanga Yoga – Sun Salutation A & B

Vinyasa Flow – Sun Hatha

 

Day 2

Philosophy – Introduction of Patanjali Yoga Sutra

Pranayama – Yogic Breathing

Meditation – What is meditation?

Ashtanga Yoga – Standing 1st

Vinyasa Flow – Moon Salutation

 

Day 3

Meditation – Dynamic Meditation

Philosophy – Introduction to Raj Yoga

Pranayama – Brahmari

Ashtanga Yoga – Standing 2nd

Vinyasa Flow – Flow 1

 

Day 4

Pranayama – Nadi Sodhna

Philosophy – Obstacles of Mind

Meditation – Om Meditation

Ashtanga Yoga – Sitting 1st

Vinyasa Flow – Flow 2

 

Day 5

Meditation – Mantra Maouna

Philosophy – 8 Limbs of Yoga

Pranayama – Shatkarma

Ashtanga Yoga – Sitting 2nd

Vinyasa Flow – Flow 3

 

Day 6

Meditation – Antar Bahir dhyan

Philosophy – Evolution of Yoga

Pranayama – Five Kosha

Ashtanga Yoga – Sitting 3rd

Vinyasa Flow – Flow 4

 

Day 7

Meditation – Mantra Meditation

Pranayama – Bhastrika

Meditation – Tips to Improve Concentration

Ashtanga Yoga – Sitting 4th

Vinyasa Flow – Flow 5

 

Day 8

Meditation – Nada Meditation

Philosophy – Introduction Karma Yoga 

Pranayama – Sheetal

Ashtanga Yoga – Sitting 5th

Vinyasa Flow – Flow 6

 

Day 9

Meditation – Ajapa Japa

Pranayama – Jal Neti

Philosophy – Introduction to Trigunas

Ashtanga Yoga – Sitting 6th

Vinyasa Flow – Flow 7

 

Day 10

Meditation – Obstacles in Meditation

Philosophy – Objectives of Yoga

Pranayama – Ida

Ashtanga Yoga – Sitting 7th

Vinyasa Flow – Second Week Flow

 

Day 11

Meditation – Trataka

Philosophy – Summary of Yoga

Pranayama – Swana Breath

Ashtanga Yoga – Sitting 8th

Vinyasa Flow – Second Week Flow 2

Anatomy – Intro to Nadis

 

Day 12

Meditation – Roles of Concentration

Meditation – Why should we meditate?

Pranayama – Bandhas

Ashtanga Yoga – Sitting Posture 9th 

Vinyasa Flow – Second Week Flow 2 Part 2

Anatomy – Kundalini

 

Day 13

Meditation – Yoga Nidra

Pranayama – Kapal Bhati

Ashtanga Yoga – Finishing 1st

Vinyasa Flow – Second Week Arm Balancing

Anatomy – Palvic Gurdel

 

Day 14th

Ashtanga Yoga – Finishing 2nd

Vinyasa Flow – Second Week Hip Opening

Anatomy – Panch Kosha

 

Day 15th

Ashtanga Yoga – Finishing 3rd

Vinyasa Flow – Second Week Back Bending

Anatomy – Prana

 

Day 16th

Vinyasa Flow – Finishing

Anatomy – Shoulder Joints

Anatomy – Spine

Anatomy – Synovial Joints

Anatomy – introduction to skeleton sysytem

Anatomy – Digestive System

Day 17th

Anatomy – Cardiovascular System

Ashtanga Series Introduction

Vinyasa Flow – Introduction

Anatomy – Introduction to Anatomy 

Pranayama – Introduction

 

Day 18th

Vinyasa Flow – Sun Salutation (A) Beginner

Anatomy – Directional Term of anatomy

Ashtanga Series – Sun Salutation A

Pranayama – Benefits

 

Day 19th

Vinyasa Flow – Sun Salutation (A) Intermediate

Anatomy – Introduction to Skeleton

Ashtanga Series Sun Salutation B

Pranayama – General Guidelines

Meditation – Dynamic Meditation

 

Day 20th

Vinyasa Flow – Sun Salutation (B)

Anatomy – Bone Anatomy

Ashtanga Series Sitting Sequence 1

Pranayama – Mudras

Meditation – Om Meditation

 

Day 21st 

Vinyasa Flow 1 + Warm Up Session

Anatomy – Important Name of Human Skeleton System

Ashtanga Series Sitting Sequence 2

Pranayama – Naadi & Sitting Posture

Meditation – Tips to Improve Concentration

 

Day 22nd

Vinyasa Flow 2 with Sun Salutation A & Sun Salutation B

Anatomy – Angular Movement

Ashtanga Series Standing Sequence 3

Pranayama – Jal Neti Shatkarma

Meditation – Trataka

 

Day 23rd

Vinyasa Flow 3 – Standing Posture

Meditation – Obstacles in Meditation

Anatomy – Introduction of joints & functions of all joints

Pranayama – Yogic Breathing

Ashtanga Series – Standing Sequence 4

 

Day 24th

Vinyasa Flow 4 – Leg Balancing Posture & Arm Balancing

Anatomy – Synovial

Ashtanga Series Standing Vinyasa Jump

Pranayama – Kapalbhati

 

Day 25th

Vinyasa Flow 5 – Hip Opening

Anatomy – Types of Synovial Joints

Ashtanga Series Sitting Vinyasa Jump

Pranayama – Naadi Sodhna

 

Day 26th

Vinyasa Flow 6 – Back Bending

Anatomy – Types of Cartilage

Ashtanga Series Standing Sequence 1

Pranayama – Ujjai Breathing

 

Day 27th

Vinyasa Flow 7 – Inversion

Ashtanga Series Standing Sequence 2

Pranayama – Bhastrika

 

Day 28th

Anatomy – Palvic Gurdel

Ashtanga Series Sitting Sequence 3

Pranayama – Bhramri

 

Day 29th

Anatomy – Ankle Joint

Ashtanga Series Sitting Sequence 4

Anatomy – Wrist Joint

Ashtanga Series Sitting Sequence

 

Day 30th

Anatomy – Knee Anatomy

Ashtanga Series Sitting Sequence 6

Ashtanga Series Sitting Sequence

Anatomy – Elbow Joint

 

Day 31st

Anatomy – Spine

Ashtanga Series Sitting Sequence 8

 

Day 32nd

Anatomy – Muscular System and Function

Ashtanga Series Sitting Sequence 9 (Reclining 2)

 

Day 33rd

Ashtanga Series – Finishing Sequence 1

Anatomy – Types of Muscles

Anatomy – Skeleton Muscles Properties

 

Day 34th

Ashtanga Series – Finishing Sequence 3

Anatomy – Skeleton Muscles Action’s

Anatomy – Major Muscles

Anatomy – Types of Muscles Contraction

Mastering Hatha / Vinyasa Flow  (1st Week)
Introduction of Hatha & Vinyasa flow
Pawanmuktasana series A
Surya namaskar (Hatha)
Chandra namaskar (Hatha)
Trikonasana
Parsvokonasana
Privarta Trikonasana
Privarta Parsvokanasana
Virbhadrasana A,B,C
Ardha chandrasana
Chaturangadandasana
Mathchendrasana A,B,C
Adra Ustrasana
Salabhasana
Setabandasana
Gatyatmak Paschimottasana
Pada prasar Paschimottasana
Saithalyasana
Sarvangasana
Core exercises

 

        

Week 2 nd & 3 rd
Surya namaskar A,B (ashtanga)
Chandra namaskar (Hatha)
Standing
Veerbhadrasana A,B,C
Trikonasana
Parsvottanasana
Parsvokonasana
Privirta Trikonasana
Privirta Parsvokonasana
Ardha chandrasana
Utthita hasta padangusthasana
Natrajasana
Vriksasana
Garudasana
Eka pada uttanasana
Natavarasana
Tandavasana
Eka padasana
Vatayanasana
Pada angushtasana
Baka dhyanasana
Eka pada baka dhyanasana
Eka hasta bhujasana
Santolanasana
Vashisthasana
Poorna matsyendrasana
Marichyasana C, D
Eka pada rajakaputasana
Raja kaputasana
Poorna ustrasana
Dhanurasana
Poorna shalabhbasana
Poorna chakrasana
Parighasana
Koormasana
Upavistakonasana
Ubhaya padangustasana
Urdvamukha paschimottasana
Hanumanasana
Bhoonamansana
Laguvajarasana
Badhakonasana
Vishwamitrasana
Kashyapasana
Inverted asanas-
Bhumi padamastakasana
Vipreetakarani Asana
Sarvangasana
Padma Sarvangasana
Halasana
Ardha padma halasana
Sirshasana
Salamba sirshasana
Niralambasana
Urdhwa padmasana
Leg stretching

 

Pranayama Practices

• Introduction of Pranayama
• Definition and importance of Pranayama
• Natural Breathing
• Abdominal breathing
• Thoracic breathing
• Diaphragmatic breathing
• Yogic breathing
• Nadi shodhana
• Ujjayi pranayama
• Bhastika Pranayama
• Kapalbhati Pranayama
• Surya Bheda Pranayama
• Chandra bhedana pranayama
• Sheetali Pranayama
• Sheetkari pranayama
• Bhramari pranayam

Yoga Philosophy (Yoga Darshana)
What is Yoga & It’s history ?
Lifestyle of a yoga practitioner.
What are Yoga sutras/ 8 limbs Of Yoga ?
Introduction of srimad bhagavad gita.
Understanding all 4 paths of yoga-
Karma Yoga
Bhakti Yoga
Gyan Yoga
Dhayan Yoga
What is hatha yoga ?
What are trigunas ?
What is ego ?
Freedom from unhappinees.
Realizing pure consciusness.
Stories of the enlighten yogis. 

Bandhas (Energy locks)

• Introduction to bandha 
• Jalandhara bandha
• Moola bandha
• Uddiyana bandha
• Maha bandha

Mudra (Yoga Gestures)

• Introduction of Mudras
• Fundamental importance of Mudras
• Jnana mudra
• Vayu mudra
• Bhairava mudra
• Pranav mudra
• Sankhmukhi mudra

 

Mastering Ashtanga Primary Series & Advance postures
The Complete traditional way of practice & teaching.
Drishti
Bandhas
Breath
Ashtanga is taught with vinyasa

On 1 st week – Introduction to Traditional Ashtanga yoga and Vinyasa & sun salutation A & B.
On 2 nd week – Seated sequence postures & Finishing Sequence postures.
On 3 rd week – Some Advance postures/ Teaching methods/ Teaching by students.
On 4 th week – Questions & Answer / Feedback by teacher on improvements.

Dhayan (Meditation)

• Introduction of meditation
• what is Concentration.
  
• Difference between concentration and meditation.
• Fundamental importance of meditation.
• Types of meditation.
• Definition and technique of Anapana.(Stage 1,2,3,4)
• Mind Awareness Meditation.
• Definition and technique Pranav meditation
• Akara chanting
• Ukara chanting
• Makara chanting
• Om chanting
• Mantra introduction
• Om Namah Shivaya ( Meaning & chanting)
• Gayatri Mantra ( Meaning & chanting)
• Om Mani Padme Hum chanting
• Lokah Samastah Sukinoh Bhavantu chanting
• Art of self silence Practice.
• Mindfulness walking introduction
• Fundamental importance of yoga nidra.

 

Yoga therapy- 1st, 2nd, 3rd weeks

• Concept and fundamentals of Ayurveda
• Meaning, definition and principles of Ayurveda.
• Tridosha meaning and functions.
• Agni types and functions.
• Ama meaning and types.
• Trimalas types and relation with tridosha.
• Triguna importance and attributes.
• Fundamental Relation of triguna with Tridosha.
• Saptprakarti attributes, qualities.
• General functions of saptprakarti and their characteristics.
• Mithahara definition and meaning
• Fundamentals and importance of satavic diet.
• Categories of food and its explanation.
• Diet according to position of sun.
• Saptprakarti and Tridosha diet.
• Therapy and dietary needs for arthritis.
• Therapeutic use of Asanas for Disc herniation.
• Therapeutic use of Asanas for back problems.
• Osteoporosis treatment and therapy.
• Asthma’s problematic area and cure.
• Sinusitis therapeutic cure.
• Irritable bowel syndrome therapy.
• Therapy for constipation problems.
• Therapeutic use of meditation for Depression.
• Therapeutic use of pranayama for Anxiety Disorders
• Therapeutic use of shatkarmas for Migraine.
• Therapeutic use of pranayama for Amnesia disorder.

4th week-

• Submission of assignments
• Revision
• Practical exam :presentation on one topic 

Evaluation are based on
Live Written Test
Live Asana Practical Test