• Vinyasa Yoga Ashram, Gulab Nagar, Tapovan, Rishikesh, Uttarakhand, India, 249192
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200 yoga teacher training course Syllabus in Rishikesh



100 Hour Yoga Teacher Training In Rishikesh (Course Syllabus)

Vinyasa flow

 

    1st week 

    • Pawanmuktasana series A
    • Surya Namaskar ( Hatha) 
    • Virbhadrasana A & B
    • Utthita Trikona  asana 
    • Parvakonasana 
    • Parivritta parsvakonasana 
    • Parivritta trikonasana 
    • parsvaottanasana 

    Sitting postures - 

    • Bhardwaj asana 
    • Merudanda vakrasana 
    • Ardha matsendrasana 
    • Ardha ustrasana 
    • Bhujangasana 
    • Ardha salbasana 
    • Paschimottasana 
    • Janusirsasana 
    • purvottansana 
    • pawan muktasana series B 

    2nd week 

    • pawan muktasana C / A 
    • Surya namaskar B 
    • Trikonasana 
    • Parsvakonasana 
    • Virbhadrasana A 
    • Virbhadrasana B
    • Ardha chandrasana 
    • Virbhadrasana C
    • Utthita hasta padangusthasana A/ B 
    • Natrajasana 
    • Vriksasana 
    • Garudasana 

    Sitting Postures- 

    • Marichyasana A 
    • Marichyasana B 
    • Marichyasana C

    Back bending  postures- 

    • Ustrasana 
    • Rajkapottasana 
    • Dhanurasana 
    • Chakrasana 
    • Setubandhasana 

    Forward fold- 

    • Paschimottanasana 
    • Janu sirsasana 
    • Triangmukha ekapada paschimotanasana 
    • Gatyamal paschimotanasana 
    • purvottanasana 

    Inversions-

    • sarvagasana 
    • core exercises 

            Yoga Philosophy

 

  • Introduction to yoga ,
  • its philosophy and evolution
  • Introduction to yoga sutras of patanjali
  • Definition of yoga 4 aspects of mind and its functions
  • Daily Schedule of a yoga student
  • Principles of 5 Basic element & 10 Senses
  • Yama , Niyama (4 days)
  • Asana , Pranayama & Pratyahara , Dharana , Dhyan , Samadhi (2 Days)

Anatomy and Physiology

 

  • Body Movement & Planes
  • Joints and How to Protect them in Asanas
  • Muscle core Activation
  • Anatomy and Physiology of Muscles
  • Anatomy and Physiology of Ankle
  • Anatomy and Physiology of Knee
  • Anatomy and Physiology of Hip
  • Anatomy and Physiology of Spine
  • Workshop on different Asanas
  • Physiology of Muscles
  • Mudras
  • Food & Digestive System

Ashtanga yoga

 

  • Sun salutation A 
  • Sun salutation B 
  • Standing sequence postures

1st week- introduction to Ashtanga yoga followed by Sun salutation A & B. 
2nd week - Standing sequence postures & use of yoga props.


Pranayama Breathing Practices

 

  • Introduction of Pranayama
  • Benefits of pranayama
  • General guidelines
  • Clavicular
  • Thorocic and Diaphragmatic Breathing (Yogic Breathing)
  • Ujjayi
  • Bhastrika
  • Kapalbhati
  • Nadi – Sodhana
  • Bhramari
  • Surya – Bhedi & Chandra – Bhedi Sheetali & Sheetkari

Recitation of Sacred Sound


  • Om Asato Maa Sadgamaya (Mantra from Upanishad)
  • Tvameva mata ca pita Tvameva (Sloka on gods)
  • Om Tryambakam Yajamahe ( Mantra on lord shiva)
  • Om sahana vavatu ( Mantra from Upanishad)
  • Guru Brahma Guru Vishnu Gurudevo maheshwara ( Guru stotram)
  • Yogena Cittasya ( Sloka on sage Patanjali)
  • Hare rama, Hare Krishna ( Maha mantra)

Yoga Cleansing

 

  • Jalaneti
  • Rubber-neti
  • Eye-cleansing
  • Kapalbhati- cleansing the lungs

Yoga Nidra

 

  • Rubber-neti
  • Jalaneti
  • Kapalbhati- cleansing the lungs

Yoga Nidra (Psychic Sleep)

 

  • Tension Relaxation
  • Full Body Relaxation

Yoga Bandhas (Energy Lock)

 

  • Preparation
  • Uddiyana
  • Jalandhar
  • Mula & Maha Bandha
  • Kulph Bandha
  • Janu Bandha
  • Kati Bandha
  • Kurpara Bandha
  • Mani Bandha
  • Amsa Bandha
  • Teaching
  • Doubts

Meditation

 

  • Introduction to Meditation
  • Breathing Awareness Meditation
  • Om / Mantra Meditation
  • Trataka
  • Dynamic meditation

Evaluation are based on:

 

  • Asana Practical Test
  • Attendance
  • Performance
  • Behaviour

100 Hour Yoga Teacher Training Course Books (Required reading)

 

1- Patanjali Yoga Sutra By Swami Vivekananda .
2- Course manual is provided to students during the course.
3- Yoga mala – Sri pattabhhi jois
4-Asana pranayama mudra bhandas