COURSE CONTENTS / SYLLABUS
- The syllabus of course has been designed to achieve the above mentioned objectives in complete curriculum.
- Course is divided into 4 modules for 4 weeks and each module will be complementary to its successor.
- The approach of study is from beginners to advanced level. Starting with the elementary practices, the course will cover the advanced levels towards the last modules.
- Students will be given exposure to the yogic discipline in a conducive and positive attitude so as to prevent any misconceptions or impressions to be formed.
Technique, teaching, method, application, contraindication and benefits of:
Sookshma vyaayaam (Basic & Preparatory movements) – basic and preparatory movements to warm up the body, muscles and align the joints, are taught in the program. These movements helps to achieve the full Range of Motion for the joints, prevent injuries during difficult yoga poses and developing the body awareness.
PAWANMUKTASAN SERIES 1, 2, 3
- Utthita Parsvakonasana
- Utthita Trikonasana
- Ardha Chandrasana
- Parivrita Parshvakonasana
- Prasarita Padottanasana
- Parivrita Trikonasana
- Virabhadrasana 1
- Virabhadrasana 2
- Padangustasana and Pada Hasthasana
- Utthita Hasta Padangusthasana
- Jathara Parivartanasana
- Urdhwa prasarita padasana
- Salabhasana A, B
- Urdva Mukha Svanasana
- Setu Bandha Sarvangasana
- Uttana Padasana
- Viparita Karani
- Halasana (cycle)
- Salamba Sarvangasana (cycle)
- Salamba Sirsasana
- Ardha Matsyendrasana
- Jathar parivartanasana
- Supta Padangusthasana
- Upavista Konasana
- Baddha Konasana
- Tiriang Mukha Eka Pada Padchimotanasana
(Note: performance and practice of asanas, to a lot of extent, depends on individual capabilities and conditions. Although we teach most of the above mentioned asanas, the students have to keep in mind that a month is not enough time to perform the asanas completely.)
Pranayama- Concepts and practices of Pranayama including different breathing excercises (Shwas kiryas mentioned in Hatha yoga & kumbhak (breath retention) with indications and contraindications. Technique, teaching, method, application, contraindication and benefits of:
- Abdomino-diaphragmatic breathing,
- Thoraco-diaphragmatic breathing,
- Yogic breathing,
- Surya Bhedi,
- Chandra Bhedi,
- Nadi Shodhan,
- Sheetali, Seetkari,
- Bahir & Antar kumbhak (external and internal breath retention)
Shatkarma (Cleansing Process) – Technique, teaching, method, application, contraindication and benefits of:
- Neti (Nasal cleansing)
- Kunjal Kriya (abdominal cleansing),
- Tratak (Psychic purification),
Bandhas (Energy Locks) – Technique, teaching, method, application, contraindication and benefits of:
- Mool bandha,
- Uddiyan Bandha,
- Jalandhar Bandha,
- Maha Bandha.
Mudra (gesture of energy)- Technique, teaching, method, application, contraindication and benefits of:
- Gyaan mudra
- Chin mudra
- Kaaki mudra
- Shambhavi mudra
Pratyahar – Techniques to culminate Pratyahar (sensory withdrawal) to gain a deep relaxation of mental and physical circuits.
- Yoga nidra (yogic sleep)
- Antar mauna (inner silence)
- Ajapa japa (Soham mantra)
Surya Namaskar, Chandra Namaskar – Sun and Moon Salutations. The dynamic approach to activation and relaxation.
Mantra Chants and Bhajans: Participatory hours for chanting mantras, learning the pronunciation and usage of mantras, devotional songs to cultivate the attitude of positivity, to purify the body and mind and to experience and transcendental state of higher awareness through chants and singing.
Karma Yoga: Periodic involvement into actions without personal benefits, purely for social awareness and uplifting.
- Introduction, Origin and History of Yoga
- Philosophy of Yoga: Principles of Purification, Relaxation and Harmonization.
- Panch Koshas: The five sheaths of existence
- Annamaya kosha and the organs of actions
- Pranmaya Kosha and Pranic classification; Shat chakra samanvaya (six vortices of energy), Nadis (circuitary of pran), Kundalini (the store house of universal potential), Granthis (complexes).
- Manomaya Kosha and organs of senses.
- Vigyaan maya kosha and the subconscious states; Samskaar and Birth.
- Anandamaya kosha and the supra consciousness; the states of Samadhi and pure awareness.
- Yoga as an Evolutionary Science.
- Consciousness and Yoga
- Elements of Universe: The process of evolution according to Samkhya Darshan
- Raj Yoga (Yogic psychology)
- Antahkaran (the mind stuff)
- Chitta and its patterns (vrritis)
- Panch Kleshas (five sources of pain)
- Gunas; Prakash, Kriya, Sthiti (characteristics of mind)
- Prakriti and Purusha (the observer and observed)
- Process of involution for evolution
- Controlling the mind
- Ashtanga Yoga: Eight stages of self balancing and realization
- Yama: Social codes of conduct
- Niyama: Moral codes of conduct
- Asana: Posture
- Pranayama: Breath control
- Pratyahar: Sensory withdrawl and relexation of mind.
- Dharna: Channelising the mind and gaining stability
- Dhyaan: Meditation
- Samaadhi: Attainment of Ananda.
Hatha Yoga Pradeepika: A comprehensive encyclopedia of Hatha Yoga.
- Asana (the physical postures)
- Pranayama (breath control)
- Mudra (subtle gestures for channeling the energy)
- Bandha (controlling the Pran)
Innate nature of individuals and classification of Yoga
Mantra Yoga: Tools for freedom and perfection
- Historical connections
- Chanting and Phonetics
- Mantra and brain
- Power of mantra and subconscious
- Universe and Self (Brahmaand & Pinda)
- Mantras for a deep trance
Bhagwad Geeta: Exploring the dynamics of Psyche.
- Principles of Ayurveda, (Dhatus & Doshas)
- Ayurvedic body types,
- Swasthvritta (the circle of health)
Yoga Anatomy :
Study of yogic techniques in relevance to the following :
- Neuromusculoskeletal system
- Cardiovascular system
- Respiratory system