Course Overview. 200 Hours Yoga Teacher Training Course. Om Shanti Om Yoga School 2017 BOOK YOGA TRIP

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1 Course Overview 200 Hours Yoga Teacher Training Course Om Shanti Om Yoga School 2017

2 Asanas Asanas are yoga postures and the physical movements of yoga practice and, in combination with pranayama or breathing techniques constitute the style of yoga referred to as Hatha yoga. Traditionally asanas are positions, which make us fit and healthy in all the way. In the yoga sutra, Patanjali describes asana as a "firm, comfortable posture", referring specifically to the seated posture, most basic of all the asanas. Normally asanas will be held for an average of two or three minutes. Besides being held steadily they should also be held comfortably. No pain should be experienced while holding the posture or in the hours or days that follow. Hindu Shastras tell us of 84 lakhs asanas. A lakh being equal to 100,000, this brings the number of yoga postures to 8,400,000

3 SITTING / MEDITATIV E STANDIN G POSTUR ES INVERTE D POSTUR ES TWISTING Padmasana Tadasana Sirshasana Ardha Matyendrasana Sukhasana Vajrasana Bhadrasana Swastikasan a Triyaka Tadasana Kati Chakrasan a Trikonasan a Utkatasana Veerbadhra sana (I, II & III) Sarvangasa na Padma Sarvangasa na Oordhwa Padmasana Moordhasa na Salamba Sirshasana Halasana Vipareeta Karani Asana Astavakrasana Shava Udarakarshanas ana Supta Udarakarshanas ana Meru Wakrasana Parivritti Janu Sirshasana RELAXING Balasana Savasana Makarasana Shashankasan Supta Baddha Konasana Supta Vajrasana

4 BACK BEND DYNAMIC FORWARD BEND BALANCING Chakrasana Surya Namaskar Janu Shirshasana Natrajasana Bhujangasana Chandra Namaskar Paschimottasana Garudasana Gomukhasana Pawanmuktasana Pada Prasar Paschimottanasa na Rajkapotasana Marjariasana Ardha Padma Paschimottanasa na Uttitha Hasta Padangusthasa na Pada Angushthasan a Matyasana Vyaghrasana Saithalyasana Vriskshasana Shalabasana Hanumanasana Padahastanasana Vatayanasana Supta Vajrasana Ustrasana Setuasana Vrischikasana Sarpasana Shalabhasana Kandharasana Ardha Chandrasana Vinyasa Flow Asanas Series Supta Pawanmuktasana Eka Padasana Eka Pada Pranamasana Baka Dhyanasana Dwi Hasta Bhujasana

5 Pranayama Pranayama is a Sanskrit word meaning "extension of the praa or breath" or "extension of the life force". The word is composed of two Sanskrit words: prana, life force, or noted particularly as the breath), and ayma, to extend or draw out. (Not "restrain, or control" as is often translated from yam instead of ayama). It is a yogic discipline with origins in ancient India. Pranayama is traditionally viewed as a practice involving a lot more than just breathing for relaxation. It is a term having a broad range of meanings and connotations Pranayama is the foundation for our body because it refreshes our breathing system and makes fit our respiratory system. It is a term having a broad range of meanings and connotations. The sage Patanjali, in yoga sutras, defines pranayama as regulation of incoming and outgoing breath coupled with retention. Natural Breating Bhastrika Abdominal Breathing Kapalbhati Cavicular Breathing Bhramari Thoracic Breathing Shitali 200-hours-yoga Shitkari Surya Bhedi Yogic Breathing Chandra Bhedi Nadi Shodhana

6 Meditation Despite all its popularity, today very few of us truly know what meditation is. Some regard meditation is the mental concentration on something; others consider that we meditate when we imagine something that gives us peace or satisfaction. All these methods are being with one goal to slow down and, eventually, completely stop the incessant activity of our minds. These exercises are not really meditation they are substitutes for meditation because it is normally very difficult to stop your mind altogether. In reality, meditation is a state of thoughtless awareness. The real meaning of meditation is transforming our mind. By engaging with a particular meditation practice you learn the patterns and habits of your mind, and the practice offers a means to cultivate new, more positive ways of being. With regular work and patience, these nourishing, focused states of mind can deepen into profoundly, peaceful and energized states of mind. Chakra meditatmaion Nidra Meditation Osho meditation Tratak (Candle) meditation Soham Meditation Nad Brahma Meditation Kundalini meditation Inner light meditation Mantra chanting meditation Prana meditation

7 Mantra Chanting & Keertan The word mantra has two parts; man, which is the root of the Sanskrit word for the mind; and tra, which is the root of the word instrument. A mantra is, therefore, an instrument of the mind, a powerful sound or vibration that you can use to enter a deep state of meditation. A combination of certain codified sounds is a mantra. The correct chanting of mantras under the guidance of the Siddha (Guru) brings about the manifestation of thoughts and desires, and even of devs and devis. It is originated from Ved, which was written by Lord Brahma. The teachings of the Vedas consist of various mantric chants or hymns cognized by different seers or rishis from the cosmic mind. The body gets an effect from mantra chanting in a good way. It removes all the diseases from your body and keeps away your body from other negative energy. Ganesha Mantra: It stays prosperous at our home. Mritunjaya Mantra: This mantra keeps us fit and healthy. Gayatri Mantra: It improves immunity and grows up your learning and concentration skill. Mantra: Yoga mantra helps to reduce anxiety and depression and releases neuroses. Surya Mantra: This removes carbon dioxide from the lungs and replaces it with fresh oxygen. Keertan: i. Mahadev Sambho Keertan, ii.hare Rama Hare Krishna Keertan, iii. Jai Gurudev Keertan, iv. Jai Ma Kali Keertan, v. Jai Ma Durga Keertan Guru Mantra: By chanting this mantra we can enhance our knowledge. Shanti Mantra: Shanti mantra keeps our mind cool and tension free. Santhosham Shanti Mantra: It keeps calm our mind and helps to grow up. Vedika Shanti Mantra: This mantra is related to the welfare of humanity and helps in spreading peace all over the world. Sun Salutation 12 Mantras: It stimulates and balances all the systems of the body, including the endocrine, circulatory, respiratory, and digestive systems.

8 Yoga Philosophy The main philosophy of yoga is simple: mind, body and spirit are all one and cannot be clearly separated. Yet there is a multitude of philosophical ideas developed by looking into the deeper dimensions of the body, mind and spirit. Yoga is a set of spiritual practices but in itself is not an institutionalized religion, per se. Hinduism is related to yoga through a common recognition of the Vedas as an authoritative source, and both Buddhism and Jainism share many of the core values of the yoga tradition. But classical yoga is best understood as a system of spiritual practice, rather than a particular religion. Yogic Philosophy I Panch Kosha (Five Sheaths of Bodies) Hatha Yoga Pradipika Nada Anusamdhana Yogic Philosophy II Panch Klesha (Five Causes of Pain) Seven folds systems of Yoga Introduction Description of Nadis Patanjali Yoga Sutra yoga Chakras Pancha Pranas (Five Vital Airs) Ashtanga Yoga (Yama, Niyama, Asana, Pranayama, Pratyahara, Dharna, Dhyana, Samadhi) Chitta Vrtitti Effect of the Yogi Practice Qualification of a Yogis Place, Time, Food & Lifestyle for Yoga Sadhana

9 Mudra Mudra: Mudra can be describes psychic, emotional gesture. It is a combination of subtle physical movements which influence our mind, pranic body, internal organ and concentration. There are hand mudra, body mudra, facial mudra thus Hand Mudra is most famous. When the Mudras is practiced in the higest level, it leads to awaken the Prana, Chakra, Kundalini which can bestow specific powers. Mudra manipulate Prana and eventually our Nadi and Chakra. Jnana Mudra Chin Mudra Yoni Mudra Ling Mudra Hridaya Mudra Shambhavi Mudra Prana Mudra Apana Mudra Yoga Mudra

10 Bandha Bandha: It is a term for the body locks in Hatha yoga, treated under the heading of mudra. Specific Bandhas are; Mula Bandha, contraction of the perineum, Uddiyana Bandha, contraction of the abdomen into the rib cage, Jalandhara Bandha, tucking the chin close to the chest, Maha Bandha, combining all three of the above Bandhas. Among these, I will give you a short description of the few important ones. You can select that which suits you well and practice regularly. A Cough, asthma, enlargement of spleen and liver, sex-sublimation, venereal diseases, consumption, chronic constipation, leprosy and all sorts of incurable diseases are also cured. Moola Bandha Uddiyana Bandha Yoni Mudra Ling Mudra Jalandhara Bandha Maha Bandha

11 Ayurveda Teaching Ayurveda or Ayurvedic medicine is a system of traditional Hindu medicine native to the Indian subcontinent. Contemporary practices derived from Ayurvedic traditions are a type of alternative medicine. Ayurveda is a discipline of the upaveda or "auxiliary knowledge" in Vedic tradition. The origins of Ayurveda are also found in the Atharvaveda, which contains 114 hymns and incantations described as magical cures for disease. Since then Ayurveda has stood for the wholesome physical, mental and spiritual growth of humanity around the world. Today, it's a unique, indispensable branch of medicine, a complete naturalistic system that depends on the diagnosis of your body's humours - vata, pitta and kapha - to achieve the right balance. Definition of Health 3 Doshas and Prakriti The Prakriti Analysis The Daily Routine and Seasonal Routine in Ayurveda Yogic Diet Ayurveda Nutrition Fasting Ayurveda Physiology and Kriyas

12 Anatomy and physiology Yoga Anatomy is study of the Subtle currents of energy that moves through the layers of three body. The Ancient yogi held the view that we actually have three bodies; Physical, Astral and Causal. Asana practice is a way of imposing order on the human system and use the poses in a proper alignment. We don't live to do Yoga but we do yoga in a proper way and proper sequencing so that we may live healthy life. Basically Yoga Anatomy comprises of breathing exercise, muscular and skeletal adjustment as well as correcting improper body alignment. Yoga Anatomy is a valuable resource that allows you to see each movement in an entirely new light. This approach will lead you logically through a wealth of musculoskeletal anatomy, bring the academic discourse to life, and permit you to understand the body's architecture and work with it safety. Respiratory Systems: Anatomy & Respiratory of Physiology System. Effect of Yoga Practices & Physiology of Pranayama Cardivascular Systems: Structure & Physiology of Heart & Blood Vessels Blood Pressured & Effect of Yoga Practices Skeleton Systems: (part 1) Anatomy & Biomechanics of Joints Digestive Systems: The work of Digestive System in the body How Digestion EffectYoga How Yoga Effect Digestive System Skeleton Systems (part 2) Safe Way of Adjustments & Modifications of Asanas Endocrine Systems: The works of the Glands in the body The Action of Hormones

13 Shatkarma/Kriya Kriya most commonly refers to a "completed action", technique or practice within a yoga discipline meant to achieve a specific result. Another meaning of kriya is an outward physical manifestation of awakened Kundalini, such as a spontaneous body movement related to kundalini energy flow. Kriya shakti is "a power of thought", said to be greatly studied by yogis. The Purity of body encourages purity of the mind. Yoga has developed six cleansing techniques or shat kriyas for purification of the physical body. Through these simple exercises, nature is assisted in the elimination of waste products and mucus. Many mental and physical ailments may be alleviated through the practice of kriyas. Jala Neti Sutra Neti Shankha Prakshalana Agnisara Kriya Vamana Dhauti Nauli Kapalbhati Tratak