200 Hour Yoga Teacher Training

Ashtanga Yoga

Ashtanga Vinyasa is a dynamic and powerful form of yoga that integrates movement, breath, and mindfulness into a seamless flow. This disciplined practice follows a structured sequence, allowing practitioners to develop strength, flexibility, and inner focus. It consists of six progressive series:

• Primary Series (Yoga Chikitsa)
• Intermediate Series (Nadi Shodhana)
• Advanced Series (A, B, C, and D)

Understanding the Primary Series: Yoga Chikitsa

In our 200-hour Yoga Teacher Training Course, students are introduced to the Primary Series of Ashtanga Vinyasa, also known as Yoga Chikitsa—where Chikitsa means therapy. This sequence is designed to detoxify, strengthen, and heal the body.

Why is it Considered Yoga Therapy?

• Introduction to Ashtanga Yoga
• History of Ashtanga Yoga
• Primary Series explanation
• 9 Drishti in Ashtanga series
• Importance of Ujjai Breath
• Importance Bandhas in series

Pranayama (Practice and Theory)

Pranayama is an essential component of yoga that involves the conscious regulation of breath to enhance the flow of prana—the vital life force within the body. Pranayama is not merely breath control but a profound practice that influences the flow of energy, harmonizing the body and mind.

It is essential for both yoga students and teachers to recognize the distinction between the science of breathing and the practice of Pranayama. At our school, we provide an in-depth understanding of both, ensuring clarity on their unique principles and applications.

Pranayama vs. The Science of Breathing

Many practitioners mistake Pranayama for the science of breathing, but they are distinct concepts. While breathing is a physiological function that sustains life, prana is the subtle force that animates all existence. The science of breathing focuses on the mechanics of inhalation and exhalation, while Pranayama goes beyond to regulate and channel prana for deeper physical, mental, and spiritual well-being.

Pranayama in Our Yoga Teacher Training Course

In our 200-hour Yoga Teacher Training Course, we emphasize the importance of understanding both the science of breath and the practice of Pranayama. Students will explore:

• The Connection Between Breath and Prana
• The Five Elements and Breath
• The Therapeutic Benefits of Pranayama
• Techniques of Pranayama – Learning classical practices like Nadi Shodhana (alternate nostril breathing), Bhastrika (bellows breath), Kapalabhati (cleansing breath), and Anulom Vilom (subtle energy balancing).

Function of Prana?

• What is Nadi?
• What are Prana and Pranayama mean?
• Clavicular, Thoracic, Diaphragmatic Breathing
• Beginners, Intermediate Practices
• Three levels of Prana
• How does prana flow
• Quality of breath
• Imbalance of Prana, Retention of breath and 6 Sitting positions for Pranayama practices
• Introduction of bandhas (locks) and Kumbhakas (breath retention)

Mudra & Bandh

Mudra: The Sacred Hand Gestures

Mudras are divine hand gestures that harness subtle energy, influencing the body and mind in profound ways. There are hundreds of mudras, each designed to activate specific energy channels, bringing balance, healing, and heightened awareness.

Since the entire universe is composed of energy, our body continuously interacts with this energy. By practicing mudras, we can channel prana (vital energy) efficiently, enhancing physical, mental, and spiritual well-being.

Mudras are also closely linked to Kundalini awakening, helping direct energy flow for deeper states of meditation and self-realization.

• Gyan Mudra (Mudra of Knowledge)
• Prana Mudra (Mudra of Life)
• Anjali Mudra (Prayer Gesture)
• Chin Mudra (Gesture of Consciousness)
• Shuni Mudra (Mudra of Patience)

Bandhas: Locks for Energy Control

Bandhas are energy locks that control, preserve, and regulate pranic flow within the body. Unlike mudras, which direct energy, bandhas contain and prevent energy from dissipating, ensuring it is utilized effectively.

According to traditional yoga, there are three main bandhas:

• Mula Bandha (Root Lock) – Engages the pelvic floor to activate lower energy channels.
• Uddiyana Bandha (Abdominal Lock) – Draws energy upward by contracting the lower abdomen.
• Jalandhara Bandha (Throat Lock) – Controls the energy in the throat region, preventing energy from escaping.

Shatkarma (Inner Cleansing)

"Shat" means "Six" and "Karma" means "Actions." In yogic science, Shatkarma refers to six cleansing actions designed to clean your body and mind. These practices are well explained in the Hatha Yoga tradition. Shatkarma helps maintain a balance between the body and mind and promotes overall well-being. By removing toxins and unblocking energy channels, Shatkarma enhances both physical and mental health.

Topics Covered:

• Basic understanding of what Shatkarma is
• Benefits of Shatkarma: How these practices can improve your health and well-being.
• Risks of Shatkarma: Potential risks and how to avoid them.
• Who Should Practice It: People who can benefit the most from these practices.
• Who Should Not Practice It: Individuals who should avoid these practices for health reasons.
• Experiences: What to expect when practicing Shatkarma.
• Preparation for Shatkarma: How to prepare your body and mind for these practices.

Shatkarma Practices:

• Jalaneti (Nasal Cleansing with Water)
• Vastra Dhuti (Nasal Cleaning with Rubber)
• Kapalbhati (Skull Cleansing)
• Jihwa Dhauti (Tongue Cleansing)
• Danta Dhauti (Teeth Cleansing)
• Karna Dhauti (Ear Cleansing)

These Shatkarma practices are designed to purify the body, clear the mind, and ensure the smooth flow of energy, contributing to better health and well-being.

Ayurveda (Prakriti & Food)

Ayurveda, a traditional system of medicine originating in India over 3,000 years ago, focuses on maintaining health and wellness by balancing the mind, body, and spirit. The term "Ayurveda" comes from the Sanskrit words "ayur" (life) and "veda" (knowledge or science), meaning the "science of life." This holistic approach emphasizes natural remedies, lifestyle practices, and dietary guidelines to promote overall well-being and prevent illness.

Topics Covered:

• What is Ayurveda?
• Ayurvedic Treatment and its Unique Features
• Ayurveda and Its Diversified Areas
• Fundamentals of Ayurveda
• Kapha, Vata, Pitta & Know Your Constitution
• Panchamahabhuta [Earth (Prithvi), Water (Jal), Fire (Agni), Air (Vayu), and Aether/Space (Aakash)]

Alignment & Adjustment (The Science of Asana)

Adjustment & Alignment is very important in Yoga practice because doing yoga practice is not important—doing Yoga practice correctly with alignment is. The right way to perform any asana minimizes the risk of injury and maximizes benefits.

Topics Covered:

• Common Sense of Alignment
• Role of Adjustment & Alignment in Daily Practice
• Importance of Alignment
• Different Aspects of Alignment
• Minimizing the Risk of Injuries
• Increasing the Movement of Joints
• Alignment Based on Body Regions
• Upper Limb Alignment
• Lower Limb Alignment
• Why Adjustment is Needed in Yoga Asana?
• Role of Adjustments in Yoga Asana Class
• The Right Technique for Perfect Adjustment
• Dynamics of Each Asana
• How to Adjust Self-Adjust in a Posture?
• How to Adjust Others During the Class?

Meditation (Dhyana)

Meditation is the essence of yoga, the ultimate practice that unites body, mind, and spirit. No yogic discipline is truly complete without meditation—whether it be asana, pranayama, or pratyahara, each practice ultimately leads to a meditative state. However, meditation itself is a profound science that must be learned and cultivated with dedication, just like any other yogic discipline.

Meditation is not just for mental clarity; it influences all three dimensions of existence—physical, mental, and spiritual. By training the mind through meditation, one can deeply affect the subtle energies of the body, leading to transformation at every level.

Topics Covered:

• Introduction to Meditation
• History of Meditation
• How to Sit in Meditation
• What is Meditation?
• Important Things in Meditation to Know
• Preparation for Meditation
• Different Techniques for Meditation:
  • Om / Mantra Meditation
  • Japa Meditation
  • Silent Meditation
  • Dhyana Yoga – Meditation as described in ancient yogic texts.
  • Mantra Meditation – Chanting sacred sounds to deepen focus and spiritual connection.
  • Trataka (Candle Gazing) – Developing concentration and activating the third eye.
  • Yoga Nidra – Guided deep relaxation leading to meditative awareness.
  • Mindfulness & Breath Awareness – Cultivating present-moment awareness and inner stillness.

Anatomy & Physiology (Yogic Science of the Body)

Anatomy is traditionally defined as the study of the human body's structure, encompassing both internal and external organs. For yoga practitioners, understanding anatomy is essential to ensure a safe and effective practice. While modern yoga has gained immense popularity, many practitioners attempt advanced postures—such as deep bends and twists—without a proper understanding of their body’s anatomical and physiological functions. This lack of awareness increases the risk of injuries.

At our yoga school, we emphasize Yogic Anatomy, which goes beyond just the physical body to include the mental body and energy body. This approach allows practitioners to deepen their understanding of how yoga affects their entire being, integrating both modern anatomical knowledge and ancient yogic wisdom.

Topics Covered:

• Introduction to the Human Body & Its Structure
• Anatomical Planes & Movements
• The Role of the Skeletal & Muscular Systems in Asana Practice
• Bones of the Skull & Cervical Vertebrae
• Shoulder Girdle, Arm Bones & Pelvic Region
• Common Spinal Deformities & Their Impact on Yoga
• The Nervous System & Mind-Body Connection
• The Respiratory System in Relation to Pranayama

Yoga Philosophy

Yoga philosophy is a profound guide to living a meaningful and balanced life. It offers wisdom that, when understood and practiced, can transform one's existence.

Topics Covered:

• What is Yoga?
• The Five Kosha (Bodies)
• The Four Foundational Pillars of Life
• Eight Limbs of Yoga of Patanjali
• Key Yogic Texts:
  • Yoga Sutra
  • Bhagavad Gita
  • Upanishads

Yoga Nidra (Pratyahara Practice)

Yoga Nidra, also known as Yogic Sleep, is a powerful meditative practice that allows the practitioner to journey from a conscious state to a superconscious state of awareness. It is not merely relaxation but a deeply transformative experience that guides the mind and body into a state of complete rest while maintaining heightened awareness.

Topics Covered:

• The Fundamentals of Yoga Nidra – Origins, philosophy, and science
• The Purpose & Benefits – How it enhances mental, emotional, and physical well-being
• The Traditional Practice – Ancient techniques and their applications
• Safe Practice & Precautions – Understanding risks and how to guide others safely

Teaching Methodology (Art & Science of Teaching Yoga)

A Yoga Teacher Training Course is incomplete without teaching methodology, which plays a vital role in shaping skilled and confident yoga instructors. It integrates instruction, observation, demonstration, and sequencing, ensuring that aspiring teachers develop a comprehensive understanding of body types and the ability to guide students with precision and care.

Topics Covered:

• Classroom Management & Student Engagement
• Understanding Individual Body Types
• Alignment & Adjustments
• Sequencing & Class Structuring
• The Art of Demonstration & Observation
• Ethics & Responsibilities of a Yoga Teacher
• Use of Props & Modifications
• Hands-on Teaching Practice
• Teaching Techniques

Sound Healing

Sound healing is an ancient practice that utilizes the power of sound to improve physical, mental, and emotional well-being. In a sound healing session, various instruments and techniques are used to produce sounds and vibrations that help harmonize and balance the body's energy.

Benefits:

• Physical Healing
• Mental and Emotional Well-being
• Energy Balancing

Mantra Chanting

In a Yoga Teacher Training Course (TTC), mantra chanting is an integral practice that enhances spiritual awareness, mental clarity, and energetic alignment. Rooted in ancient Vedic and yogic traditions, mantras are sacred sounds that create vibrations influencing the body, mind, and soul. In Kaliyuga, mantra chanting is considered one of the most powerful ways to lead a spiritually fulfilling life.

Mantras Covered:

• Om (Aum)
• Guru Mantra
• Surya Mantra (Surya Namaskar)
• Ganesh Mantra
• Om Namah Shivaya
• Gayatri Mantra
• Shanti Mantras
• Asato Ma Sad Gamaya
• Stotras and Shlokas
• Bhojan Mantra

Evaluation & Certification

At the end of the course, students will be assessed based on their participation and understanding of the teachings. Successful completion will earn a Yoga Teacher Training Certification.

Evaluation Criteria:

• Active Participation – Engagement in classes, discussions, and activities.
• Attendance – Regularity and commitment throughout the course.
• Practical Asana Test – Demonstration of asanas with proper alignment and technique.
• Written Exam – A mix of objective and subjective questions to assess theoretical knowledge.
• Professional Conduct – Discipline, respect, and behavior towards teachers and fellow students.