List of Basic Postures recommended for the first two terms of the course.

• Trianga Mukhaikapada • • 1 (twist only) • • 1 (a) (with or without wall support for • • Vrksasana back)- not shown at assessment • Utthita • Malasana 1 (b) (heels on rolled blanket) - shown • 2 at the assessment • • 1 (turning, without holding the • Virabhadrasana 1 upper arm) • • Chatushpadasana • • Salamba • Parsvottanasana (arms down, head up) • 1 (concave back, head up) • (legs on stool or feet at wall, feet on • (concave back) floor in own practice) • Padangusthasana • Karnapidasana • Padahastasana • Supta Konasana • Adho Mukha Svanasana (support - for hands or heels) • Setu Sarvangasana (on a brick/blocks) • • Urdhva Prasarita Padasana (90 only) • • Savasana (on bolster with eye band, observing • • Parvatasana the normal in breath and out breath) • assessed during training List of Postures to be introduced progressively over remaining training period.

• Tadasana • Bharadvajasana 1 (final pose) • Utthita Parsvakonasana • Bharadvajasana 2 • Parivrtta Trikonasana • Marichyasana 3 (twist- opposite bent elbow over the bent knee) • Parivrtta Parsvakonasana • Ardha I (preparatory learning to sit on the foot, • Virabhadrasana 3 (from a good Virabhadrasana 1) wall/foot support) • Parivrtta Ardha Chandrasana • Malasana 1 (heels down, arms gripping wall/column) • ( straight) • Parighasana • Upavistha Konasana (sitting straight) • • Janu Sirsasana • Utthita Hasta Padangusthasana 1 (with belt, leg forwards, heel support - wall or • Marichyasana 1 (bend forward with hands and arms entwined) ledge) • Paschimottanasana (Ugrasana/Brahmacharyasana) • Parsvottanasana (final pose, hands in namaste if possible) • Paripurna • Prasarita Padottanasana 1 (final pose) • Ardha Navasana • Uttanasana (final pose) • Salamba Sarvangasana 1(5 minutes) • Salamba Sirsasana (against a wall)/Rope Sirsasana • Halasana (toes on floor, 3 minutes) • Eka Pada Sarvangasana • Supta Virasana (supported and non-supported) • Parsvaika Pada Sarvangasana (as far as possible) • Adho Mukha Svanasana (any appropriate support) • Parsva Halasana • • (Uttana with support- i.e. • Urdhva Mukha Svanasana lifting from the ground, hands in back, feet on wall/brick/stool, • • 1 and 2 • • Supta Baddha Konasana • and • Savasana (eye band, normal inhalation and deep exhalation) Pranayama (assessed during training) • • (stages 3 and 4) • Urdhva Dhanurasana 1 (from chair or stool) • Viloma (stage 3) • Dwi Pada (trunk supported on chair with edge of chair under • (supine) shoulder blades - feet to wall, legs parallel to the floor) -Philosophical Aspects

• Human Life: Meaning & Aim of Life. • Yoga - Introduction / it's origin & development. • Introduction of Patanjali's Yoga-Sutras. • Limbs of Ashtanga Yoga - Yama, (social and personal rules and regulations) (physical posture), Pranayama (breathing techniques) • Concept of three bodies and it's role in yoga practice • Introduction in Karma, . Meaning, Types, role in yoga • and it's role in & Pranayama • Concept of 5 • 3 Nadis, Ida, Pingala, Sushumna. Their role in practice • , general concept & role in daily life • Panch-Klesha (Five Causes Of Pain & Miseries) / causes of succsess and failure in Yoga • Earth, Water, Fire element affirmation in sutras • Samkhya Darshan, Vedanta Darshan • Nadis & chakras, general concep • What is Kundalini energy, ways of activation • Kundalini & • Concept of Gunas • Prakriti & Purusha • Discipline of Yoga student • Obstacles in the path of yoga

Pranayama &

• Introduction to Pranayama. • Basic Pranayama Techniques & Benefits (Abdominal breathing, Preparational breathing, , Shodana with/without retention, Ujjayi breathing, Bramari, , Shitali, Shitkari, Surya Bheda & Chandra Bheda, Ujja). • The pranic body. • Parana and lifestyle. • Breathe, health and pranayama. • Breathing and life span. • Sitting Positions for Pranayama • Kriyas (Body Cleansing Methods): (, Kapalabhati, Trataka, Shanka Prakshalana) • What is and bandha • What is Ashwini Mudra, its role in energy body • Dyana, Ajali, Prithvi, , Shakti, Gyana, Chin, Shambhavi, Khechari Mudra, Hansi mudra, Vayu mudra, akash Mudra, Shunya Mudra, Surya mudra, Jalodarnashak mudra, Apan mudra, Pran Mudra, shankh mudra, Apan Vayu Mudra, Ling Mudra, Dhyan Mudra, Lotus Mudra, ) • Moola, Uddyana Bandha, Jalandra • . (concept, aim, safety, performance) • Obstacles in Pranayama practice

Meditation

• Standard Meditation Practice (Om Meditation, Trataka, Yoga Nidra, Sound meditation, Mantra meditation, Nadis Meditation, 5 elements meditation, Breath meditation, Hamso meditation, Ajapa/japa, Ida/Pingala spinal rotation, Hridayakasha Dharana, Panchaprana Dharana, Pranava Dhyana) • Visualisation & concentration • Obstacles in meditation • Concept of meditation Step by step • Postures for meditation practice • How to integrate meditation in yoga class? • How to choose object for meditation?

Anatomy and Physiology

• Detailed explanation of muscular, skeletal system, nervous, gastrointestinal, respiratory system & their function • Biomechanics of Asana • Joints and range of motions • Theory of gravity and muscles function • Connection of movement & breath • Body Axis & movement • How to maximize the movement • Injuries in Yoga class • Assessment of mobility

Teaching Methodology

• Concept of teaching methodology & how to create your own yoga class, how to reach others, obstacles in teaching • How to observe & Assess others • How to create the asana sequence • Obstacles in teaching

Asana Alignment & Adjustment

• Correct performance of asana, assistance & adjustment • Structural Alignment of forward bending, back bending, twists, inventions, meditative asana • How to align posture according to mobility of the client • How to use props, strips, blankets in adjustment • How to teach clients with physical limitations.

Thank You

Anant Yogalaya A-399,pareek College Road, Banipark, Jaipur, Rajasthan, India-302006 www.anantyogalaya.yoga [email protected] + 91 9664452438