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 2nd, 3rd, 4th 

• 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
  

 

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- 

• 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.

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. 

Evaluation are based on

• Live Written Test
• Live Asana Practical Test