Analytical Training of Asana Practice and Teaching with Benefits and
Precautions
Basic Yogic Warm-Up
and Suryanamaskar with Variations
1. Before doing the
asanas it is advisable to first warm up with gentle exercises and the
Suryanamaskar (Sun Salutation) to avoid muscle injuries. While performing
the Suryanamaskar, nearly every muscle, organ and tissue of the body is
activated, stimulated and awakened.Synchronizing one’s breathing while
performing Suryanamaskar is essential.
2.
Standing and Standing Balancing Asanas
Standing asanas
promote confidence and empowerment because they help a student become more
grounded and physically stable. Students learn how to distribute their weight
when the arms are moving through the standing and ncing poses without disturbing the position and shaking the
entire body.
3.
Sitting Poses, Forward Bends and Hip Openers
In the sitting poses students learn the correct placement of the legs in
order to bring mobility and flexibility to the legs, hip joints, and
ankles. Padmasana, Sidhasana, Sukhasana,and Virasana poses have major
importance in Yoga for practicing Pranayama and Meditation. Forward bends are
cooling, quieting and introverting poses. Basic hip openers help to release
lower back tension, knee and sciatic discomfort, and increase blood circulation
to the pelvic bones, lumbar vertebra and spinal disks.
Twists are a great
way to massage and tone the entire visceral system and also bring improved
circulation to the spinal muscles and disks. Students learn how to support the
twist with proper alignment. Inversions work on the respiratory,
circulatory, nervous and glandular systems.
5.
Back Bends and Hand-Balancing
Back bends create
physical flexibility and give the feeling of youthfulness and lightness. The
muscles of the back, legs and shoulders are particularly strengthened. To
practice hand-balancing asanas the upper body requires strength and overall
power. Teaches will demonstrate how to assist students while doing
hand-balancing.
6.
Supine and Restorative Asanas
People who are
suffering from back pain will get relief from practicing supine asanas. Restoratives
are the poses that can be held for longer periods without strain or distress.
Most restorative asanas rely on use of props such as blankets, bolsters, belts,
benches, chairs or wall to support the body.
7.
Using Yoga Props Safely in Asana Practice
Safety is very
important in Yoga practice. Some asanas should be avoided or modified for
people who are suffering from certain kinds of illness, for pregnant or
menstruating women. Learning to use Yoga props safely is important;for
example, by using a block in trikonasana, a student can achieve this pose
without compromising the correct body alignment.
Yoga Teaching Methodology
A.
Principles of Demonstration and Observation
Demonstration is an
essential part of teaching. Position yourself in the room so that all the
students can observe you. It is best that you first demonstrate the final pose
and then the modification. Have the students perform the actions as you
demonstrate. Then analyze and discuss the demonstration.
B. Principles of
the Observation
Regularly check on
students who have injuries, special needs and other conditions such as
pregnancy, menstrual period, unbalanced blood pressure and so on. Observe
attitude, alignment and action in the asanas as well as other practices such as
Pranayama, kriyas, bandhas and mudras.
C.
Principles of Assisting and Correcting
While keeping
safety in mind, check that students are not doing any practice incorrectly or
in a manner that could be harmful to them. Immediately correct if so. If
a student cannot perform a certain pose, give a modified alternative pose. Use
props if necessary.
D.
Qualities of a Good Teacher, Teaching Style, How to Conduct a Class, How to
Give Clear Instructions, and Finding Your Voice as a Teacher
Becoming a good
Yoga teacher is an art that can be developed by study and practice.
Knowing how to sequence a Yoga class is an essential skill to learn.
Delivering instructions clearly is very important to avoid any confusion in the
students’ understanding. Also the voice has a major role in teaching. The
tone should be enthusiastic, inspiring, commanding and yet kind.
E.
Proper Alignment and Safe Movement of Asanas in the Class
To make the correct
and safe alignment one has to use the knowledge of anatomical structure in the
poses. For instance, if someone is experiencing back pain while doing a pose,
they can be helped to adapt and recover faster based on understanding proper
anatomical alignment.
Yoga Class Teaching Practice
A.
Teaching Asana Class in Presence of
E-RYT
During the final
week, YTT students will be teaching a Yoga class with anE RYT instructor
observing. After the class, the instructor will give helpful feedback to the
student teacher.
B. Assisting Students While Principle Yoga Teacher is
Instructing 
Using the skills of
hands-on adjustments, YTT students will assist a principle Yoga teacher with a
class. This is an excellent way to learn from an experienced Yoga teacher.
You will observe a
class in progress and make notes about the instructor’s teaching style,
corrections, voice, demonstration, etc. At the end of the class, you will give
feedback to the teacher based on your observations.
D.
Giving Constructive Feedback
Constructive
feedback involves appreciating what someone has done well, being specific and
detailed in what you say, and also pointing out in a non-judgmental way the
specific areas that need improvement, and offering clear suggestions on how to
achieve the desired goals.
Anatomy and Physiology
The human body can
be divided into several systems according to their functions. For the sake of
study, we will look into one system at a time while realizing that the body is
a living organism, each system influencing and being influenced by every other
system. The main systems are the skeleton system, muscular system, respiratory
system, digestive system, nervous system, hormonal system and immune system.
A.
Skeletal system – includes major bones, the spine, Inter vertebral disk, spinal
movements, ribs, and joints.
B.
Muscular system – includes voluntary and non-voluntary muscles, tendons and
ligaments. We examine the effects of safe movements and precautions in Yoga
practice. C. Introduction to respiratory system, digestive system, nervous
system, hormonal system, cardiovascular system and immune system in relation to
Yoga practice.
D.
Applying anatomical principles to Yoga practice–it is very important to
understand basic anatomy to practice and teach Yoga effectively. Knowing the
effect on the body of practicing certain Pranayama exercises or asanas is
critical.
E. Introduction to
Seven Chakras and Kundalini Energy
Chakras are the
energy channels in the body. We study the location and function of the seven
chakras in the body. Every chakra has a unique color, bija mantra, element, and
animal ruler associated with it. Kundalini energy is coiled and dormant cosmic
energy and is the supreme force in the human organism. Awakening the kundalini
energy is the highest value in Yoga practice. We study the transformation that
occurs during kundalini awakening and itsprecautions.
F.
Connection to Seven Chakras and Kundalini Energy in Yoga Practice
Long training and
preparatory disciplines are undertaken for the awakening of kundalini.
When kundalini awakens it passes through the first six chakras and merges into
the seventh chakra. That is called union with the Divine.
G.
Three Nadis, Five Koshas, Five Pranas, Function of Energy and Purpose in Yoga
Practice
Nadi means flow or
current. Ancient texts say that there are 72,000 nadis in the psychic body, and
these nadis correspond to nerves in the physical body recognized by science.
The three most significant nadis are Ida, Pingla and Sushumna Nadi. There are
five koshas (sheaths) in the body. We study the five koshas and their relation
to Yogic philosophy. In the body there are main five pranas. We look at the
pranas’ functions and how to unite them through Yoga practice.
Prananyama, Mudra’s
and Bandha’s
Pranayama means expansion and control of breath. Breathing efficiently
can positively influence physical and mental well-being. Pranayama utilizes
breathing to influence the flow of prana into the nadis or energy channels.
There are four aspects of Pranayama: 1) pooraka –inhalation, 2) rechaka
–exhalation, 3) antarkumbhaka-internal breathe retention, and 4) bahir kumbhaka
–external breath retention.Students will practice Pranayama breath techniques and
be given detailed explanationsof each including their benefits and
contraindications.
Mudras –
explanation of classification of the mudras, importance of mudras in Yoga
practice and their benefits. Students will learn to how to make correct mudras.
Bandhas are used
along with the mudras to unite the prana and apana. The purpose and
benefits of mula, uddiyana, and jalandhara bandhas in the practice of asana,
Pranayama and Meditation will be taughtwith contraindications for each bandha.
Shatkriya’s
Kriyas –
There is discussion, practice and explanations of how to teach the Yogic
cleansing exercises known as kriyas. They are collectively called shatkarmas. The shatkarmas cleanse and activate all the vital organs of the
body, particularly the digestive, respiratory, circulatory and nervous systems.
These processes are known to be both preventive as well as curative. The six
kriyas are:
1. Jalneti (nasal
cleansing) — cleansing the nose with water. We demonstrate how to perform
jalneti in front of students and giving attention while they perform jalneti.
We explain the technique, the quantity of the water, salt and also its
benefits and contraindications.
2. Vamana or Kunjal
Kriya (the practice of vomiting water).Vaman is particularly beneficial for
constipation, gastritis, dyspepsia, indispositions of the stomach and spleen,
phlegm and bile disorders. It also increase digestive fire, improves
kidney function and invigorates the liver by cleansing parasites from within
the system. People suffering from obesity and those of a flabby and phlegmatic
constitution will find this kriya especially beneficial. Vamana shouldn’t be
practiced if a person has stomach or intestinal ulcers, hernia, heart problems,
and high blood pressure.
3.
Kapalabhati Pranayama cleanses the respiratory system and the nasal passage and
removes the spasm in bronchial tubes. Carbon dioxide is eliminated on a large
scale and impurities of the blood are thrown out. The tissues and the cells
absorb a large quantity of oxygen. The heart functions properly and the
circulatory and respiratory systems are toned to a considerable degree.
4. Basti is highly
beneficial because it stimulates Vata. It delivers excellent results for all
kinds of stomach and intestinal disorders, gastric problems, rheumatic joint
pains and chronic headaches. Basti is contraindicated for all types of
diarrheas, dysenteries, rectal bleeding, diabetes, severe anemia, and
breathlessness.
5. Nauli is the
Yogic technique of massaging the whole abdomen and stomach by rolling and
contracting the abdominal muscles.
6.
Shankhaprakshalana is the most advanced and popular kriya technique. It
cleans out the entire gastro-intestinal tract by drinking salt water and
performing special synergistic cleansing asanas together in sequence. If
someone cannot do shankhaprakshalana then they can do laghushankhaprakshalana
(short version). This diet should be observed for three weeks.
Chanting
Mantra’s
We discuss the meaning, purpose and practice of chanting mantras in
Yoga. Different sounds have different effects on the human psyche. A soft sound
like wind rustling through leaves soothes our nerves, the musical notes of a
running stream enchants our heart; thunder may cause awe and fear. The sacred
utterances or chanting of Sanskrit mantras provide us with the power to attain
our goals and lift ourselves from the ordinary to the higher level of
consciousness.
Yoga Philosophy
A.
Introduction to the History of Yoga, Different paths of Yoga
Without a study of
Yoga philosophy and its history, Yoga practice is incomplete. Knowing the
origin of Yoga and its philosophy is as important as practicing the
poses. Although there are many Yoga styles, their goal is the same–to
reduce suffering, to bestow a permanent sense of well-being, and to lead
peopleback to the Source through the path of Meditation.
B.
Introduction to The Bhagavad Gita
The ancient text
known as the Bhagavad Gita was delivered by Krishna to Arjuna on the
battlefield. Krishna explained various Yoga paths to Arjunato make him
understand the highest goal in life. Krishna spoke to Arjuna aboutbhakti
yoga, karma yoga, the law of karma, sin and virtue, reincarnation, etc.
C.
Introduction to Yogsutras of Patanajali
Patanjali was the
first person to compile Yoga practices and philosophy into a comprehensive
volume. For centuries, hisYogasutras has been a major influence on Yoga
practice and teaching. It is divided into four chapters: Samadhipada,
Vibhutipada, Sadhanapada and Kaivalyapada.
D.
Ethics for Yoga Teachers
It is a great
responsibility and joy to share Yoga with others. To do this properly ad
professionally, one has to adhere to certain ethical guidelines both in one’s
personal life and with students, in and out of class. Patanjali’s yama, and
niyama to Samadhi teachings form the basis of a Yoga teacher’s ethical
guidelines.
E.
Yogic Lifestyle and Yogic Diet
What we eat has a
huge influence not only over our physical health but also on our mental,
emotional and spiritual states. We recommend vegetarian diet for the studnets
before, during and after the course.
F.
Introduction to Ayurveda for a Healthy Lifestyle
It is said that
Ayurveda developed in same period as Yoga. According to Ayurveda, the body
stays healthy when the three doshas–vatta, pita and kapha—are in proper
balance. Ayurveda recommends a diet for each dosha and different diets for
different seasons. Ayurveda treats illnesses with specific herbs, oils,
massage, and panchkarma treatments.
H. Yoga
Shatkriya’s – Theory, Benefits and Precautions
We discuss and
practice the Yogic cleansing exercises known as shatkriya’s, including their
benefits and contraindications. Students will be able to practice basic
shatkriya’s like kapalabhati, jalneti and vamana by themselves.
Osho Meditation
Introduction to Meditation and importance of meditation practice on the
path of yoga. Practicing few Osho
meditation techniques in the course. “Meditation means pure awareness, a mirror-like quality of consciousness. Being utterly present in the here and now, fully aware, unclouded by the dust of thoughts, emotions, desires, past or future – just being!”- OSHO
meditation techniques in the course. “Meditation means pure awareness, a mirror-like quality of consciousness. Being utterly present in the here and now, fully aware, unclouded by the dust of thoughts, emotions, desires, past or future – just being!”- OSHO
Meditation means reaching a state of no thoughts or ‘no mind’ as it is
known in the Zen tradition in order to experience the Truth behind the limited
ego-centric mind. There are different methods to reach this state. Everyone can
find a Meditation practice that suits them. When mind becomes silent, one
experiences tranquility and peace. Osho meditations are very effective
because they bring you fully into the present moment. It is only in the Now
that Truth can be experienced. Osho meditations are both active and passive
in nature. After practicing an Osho active meditation you will more naturally
drop into a calm and settled internal energy, making it easy to sit silently.
You become the witness to internal pure consciousness, allowing you to
consciously connect to the innermost divine being that is at the core of every
living creature. It is in this state that real lasting transformation and
healing occurs.
Meditation (Dhyan) is seventh step in Patanjali’s Yogsutras. The whole
Yoga process leads to the state of Dhyana
(Meditation). All the other steps are means to reach the seventh or eighth steps in Yoga practice.
(Meditation). All the other steps are means to reach the seventh or eighth steps in Yoga practice.
Meditation is beyond techniques, beyond doing; it is a state of relaxed
awareness. However, once we have
experienced the state of meditation, any action that arises out of this state of pure awareness becomes a meditative act. This kind of action is called ‘effortless effort’ by the Zen masters or ‘Karma Yoga’ by eastern mystics. Meditation teaches us to be fully involved with our activities in the world while remaining inwardly unattached. Meditation is the art of living in the world, fulfilling all our responsibilities, yet remaining unaffected by success or failure, gain or loss – like a lotus in the mud.
experienced the state of meditation, any action that arises out of this state of pure awareness becomes a meditative act. This kind of action is called ‘effortless effort’ by the Zen masters or ‘Karma Yoga’ by eastern mystics. Meditation teaches us to be fully involved with our activities in the world while remaining inwardly unattached. Meditation is the art of living in the world, fulfilling all our responsibilities, yet remaining unaffected by success or failure, gain or loss – like a lotus in the mud.
Yoga as a Business
Studying and discussing Business aspects
of yoga, maintaining strong ethical slandered while making career in yoga.
We discuss the
practical business aspects of teaching Yoga. To run a successful Yoga business
or studio one should know about marketing, networking, registering with Yoga
Alliance,web sites, following ethical standards, and other useful guidelines
for running a Yoga business.
Requirement for the Certificate
·
Your admittance in
the course is not enough to qualify for the Yoga Alliance endorsed Teacher’s
Training Certificate. Full attendance of all classes and sessions, discipline,
sincere behavior, willingness to study sincerely and passing all the exams with
satisfactory display of knowledge and performance is necessary.
· Successful
completion of exam on teaching Yoga, pranayam, mudras, bandhas and Meditation.
Completion of a writing assignment
· 
100% attendance is
mandatory. Missed classes, if any, must be rescheduled by you after the
completion of the Teacher’s Training Course at an extra cost to you to qualify
for the certificate. (certificate may delay).
·
If at any time you
feel that you are not ready to take the exams and assessments, and your
participation in the course is sincere and committed, please speak to the
teacher. We will issue a participation certificate. If you would like to
qualify at a later date, a suitable arrangement will be made.
·
Always be on time
for all the classes. Respect the place where you practice yoga, meditation and
study about yoga. Keep the place clean and after using the mats or yoga props
take them to their original place. No food, tea or other drinks are allowed in
the Yoga Hall. You can only carry water bottle and your small bag.
·
The evaluation will
be done in an assessed yoga class conducted by each student and a written exam
covering all theory and practical subjects will be given in the fourth week of
the course.
·
Disciplined
behavior is expected from the students. Rude or arrogant behavior with fellow
students, teachers and management will not be excepted. Be
respectful to yourself and to others. Remember that you are on path of yoga and
meditation.
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