Practical sessions
Technique, teaching, method, application, contraindication, and benefits of Sookshma vyaayaam (basic and preparatory movements) - basic and preparatory movements to warm up the body, muscles, and align the joints are taught in the program. These movements help to achieve the full range of motion for the joints, prevent injuries during difficult yoga poses, and develope the body awareness. Pawanmuktasan series 1, 2, 3.
Asanas
Tadasana
Vrkasana
Utthita Parsvakonasana
Utthita Trikonasana
Ardha Chandrasana
Parivrita Parshvakonasana
Prasarita Padottanasana
Parsvottanasana
Parivrita Trikonasana
Virabhadrasana 1
Virabhadrasana 2
Garudasana
Padangustasana and Pada Hasthasana
Utthita Hasta Padangusthasana
Jathara Parivartanasana
Navasana
Urdhwa prasarita padasana
Plank
Vasisthasana
Salabhasana A, B
Bhunjangasana
Urdva Mukha Svanasana
Dhanurasana
Ustrasana
Kapotasana
Setu Bandha Sarvangasana
Chakrasana
Matsyasana
Uttana Padasana
Viparita Karani
Halasana (cycle)
Salamba Sarvangasana (cycle)
Karnapidasana
Salamba Sirsasana
Ardha Matsyendrasana
Marichyasana
Jathar parivartanasana
Balasana
Supta Padangusthasana
Dandasana
Paschimottanasana
Upavista Konasana
Baddha Konasana
Tiriang Mukha Eka Pada Padchimotanasana
Krounchasana
Gomukhasana
Padmasana
Savasana
Shaithilyasana
Padmasana
Siddhasana
Swastikasana
Vajrasana
Note: performance and practice of asanas, to a lot of extent, depends on individual capabilities and conditions. Although most of the above-mentioned asanas are taught, 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 exercises (Shwas kriyas mentioned in Hatha yoga and kumbhak (breath retention) with indications and contraindications). Technique, teaching, method, application, contraindication, and benefits of:
Abdomino-diaphragmatic breathing
Thoraco-diaphragmatic breathing
Yogic breathing
Bhastrika
Surya Bhedi
Chandra Bhedi
Bhramari
Nadi Shodhan
Ujjayi
Sheetali, Seetkari
Bahir and 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.
Theoretical sessions
Yoga philosophy
Introduction, origin, and history of yoga
Philosophy of yoga: principles of purification, relaxation, and harmonization
Panch Koshas: the five sheaths of existence: 1. Annamaya kosha and the organs of actions; 2. 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); 3. Manomaya kosha and organs of senses; 4. Vigyaan maya kosha and the subconscious states; Samskaar and birth; *5. 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 withdrawal and relaxation of mind.
Dharna: channelizing 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
Karma
Bhakti
Gyaan
Mantra yoga: tools for freedom and perfection
Meaning
Historical connections
Chanting and phonetics
Mantra and brain
Power of mantra and subconscious
Universe and self (Brahmaand and Pinda)
Mantras for a deep trance
Bhagwad Geeta
Exploring the dynamics of the psyche
Ayurveda
Principles of Ayurveda (Dhatus and Doshas)
Ayurvedic body types
Swasthvritta (the circle of health)
Yogic lifestyle
Yoga anatomy
Study of yogic techniques in relevance to neuromusculoskeletal system, cardiovascular system, and respiratory system
