RYS 200 COURSE CONTENTS INDEX SECTION 1: SECTION 2: SECTION 3: SECTION 4: 1.1 Surya and Chandra Namaskar 1.2 The Core Postures of Hatha Yoga 1.3 The Sivananda Series 1.4 Pranayama 1.5 Pranayama and Asana 1.6 Bandha and Shatkarma 1.7 Meditation, Yoga Nidra and Bhakti Yoga 2.1 Teaching Methodology / Class Presentation and Feedback 3.1 Anatomy, Body Systems and Organs 3.2 Chakras and Koshas 3.3 Prana, Pranayama and Nadis 3.4 Ayurveda and Samkhya Philosophy 3.5 Therapeutic Aspects of Asanas 4.1 Yoga Philosophy and The Yoga Sutras of Patanjali 4.2 Karma Yoga 4.3 Traditions, Vedas, Itihasas and Gods SECTION 1 1.1 Surya and Chandra Namaskar Trainees will learn how to practice and correct: - Surya and Chandra Namaskar This will provide trainees with the understanding of the benefits and contraindications of each Asana in this group and how to reduce the risk of injuries as well as how to adopt Surya Namaskar to the different needs of students while developing correct language for teaching and correction. The trainees will understand the versatility of Surya Namaskar (which includes asana, pranayama, mantra and meditation) and why its one of the most useful methods of inducing a healthy, active life and for spiritual awakening.
1.2 The Core Postures of Hatha Yoga Trainees will learn how to practice and correct classic hatha yoga asanas of the following groups: - Forward Bending Asanas - Backward Bending Asanas - Spinal Twisting Asanas - Inverted Asanas This includes analytical training and techniques for beginners and intermediate students, and will provide trainees with the understanding of the benefits and contraindications of each Asana in this group, how to reduce the risk of injuries, how to adopt the asanas to the different needs and levels of students, while developing correct language for teaching and correction. The trainees will understand the versatility of the postures, which includes pranayama and meditation, and why these asanas are useful tools for inducing a healthy, active life and for spiritual awakening. Overview of Asana: - Meditation Asanas: Sukhasana / Easy cross legged pose Swastikasana / Auspicious pose Ardha Padmasana / Half lotus pose Padmasana / Lotus pose Dhyana Veerasana / Heroes meditation pose Vajrasana / Thunderbolt pose - Relaxation Asanas: Shavasana / Corpse Pose Matsya Kridasana /Flapping fish pose Makarasana /Crocodile pose Balasana / Childs pose - Asanas in Supine Position: Padotthanasana / Raised leg pose Chakra Padasana / Leg rotation Pada Sanchalanasana / Cycling Halasana / Plough pose Druta Halasana /Dynamic plough pose Pawanmuktasana / Wind release pose Jhulana Lurhakanasana / Rocking and rolling Supta Udarakarashanasana / Sleeping abdominal stretch pose Shava Udarakarshanasana / Universal spinal twist Naukasana / Boat pose Matsyasana / Fish pose Ardha Chakrasana / Shoulder bridge pose Chakrasana / Wheel pose
- Asanas in Prone Position: Saral Bhujangasana / The sphinx Sarpasana / Snake pose Bhujangasana / Cobra pose Tiryaka Bhujangasana / Twisting cobra pose Ardha Shalabhasana / Half locust pose Shalabhasana / Locust pose Dhanurasana / Bow - Asanas in Sitting Position: Chakki Chalanasana / Churning the mill Nauka Sanchalanasana / Rowing the boat Setu Asana / Bridge pose Saithalyasana / Animal relaxation posture Paschimottanasana / Back stretching pose Ardha Paschimottanasana / Head to knee pose Meru Wakrasana / Spinal twist Ardha Matsyendrasana / Half spinal twist Bhu Namanasana / Spinal twist prostration pose Parivritti Janu Asana / Spiralled head to knee pose Merudandasana / Spinal column pose Gomukhasana / Cows face pose Marjari Asana / Cat stretch pose Vyaghrasana / Tiger pose Shashankasana / Hare pose Shashank Bhujangasana / Striking cobra pose Ashwa Sanchalanasana / Equestrian pose Ardha Chandrasana / Crescent moon pose Hanumanasana / The split Ardha Ushtrasana / Half camel pose Ushtrasana /Camel pose Supta Vajrasana / Sleeping thunderbolt pose Santolanasana / Balancing pose Sunsasana / The dolphin pose Gupta Padmasana / Hidden lotus pose Kashtha Takshanasana /Chopping wood Namaskarasana / Salutation Pose Udarakarshanasana /Abdominal stretch pose Kakasana / Crow pose Parvatasana / Mountain pose Ashtanga Namaskara / Salutation with eight points - Asanas in Standing Position: Tadasana / Tree pose Hasta Utthanasana / Raised arms pose Padahastasana / Hand to toe pose Utkatasana / Chair pose
Tiryaka Tadasana /Swaying palm tree pose Kati Chakrasana / Waist rotating pose Trikonasana / Triangle pose Parivritti Trikonasana / Revolved triangle pose Veerasana or Virabhadrasana / Warrior pose Eka Padasana / One foot pose Moordhasana / Crown based pose Sirsha Angusta Yogasana / Head to toes pose Eka Pada Pranamasana / One legged prayer pose Garudasana / Eagle pose Natarajasana / Lord Shivas pose - Inverted Asanas: Viparita Karani / Preperatory movement for shoulder stand Sarvangasana / Shoulder stand Padma Sarvangasana / Shoulder stand in lotus pose Sirshasana / Headstand Salamba Sirshasana / Supported headstand 1.3 The Sivananda Series This includes analytical training and techniques for the Sivananda Series: - Sirshasana / The Headstand - Sarvangasana / The Shoulderstand - Halasana / The Plow - Matsyasana / The Fish - Paschimottanasana / Sitting Forward Bend - Bhujangasana / The Cobra - Shalabhasana / The Locust - Dhanurasana / The Bow - Ardha Matsyendrasana / Half Spinal Twist - Kakasana / The Crow - Pada Hastasana / Hands to Feet - Trikonasana / The Triangle Trainees will learn how to practice these asanas, this will provide students with the understanding of the benefits and contraindications of each asana and how to reduce the risk of injuries, how to adopt the asanas to the different needs and levels of students, while developing correct language for teaching and correction. The trainees will learn how to adopt pranayama and the concept of active meditation to their practice and teachings, and why these asanas are useful tools for inducing a healthy, active life and for spiritual awakening.
1.4 Pranayama Trainees will learn the different techniques of Pranayama, the aspects of breathing and their effect. These techniques are: - Pooraka / Inhalation - Rechaka / Exhalation - Antar Kumbhaka / Internal Breath Retention - Bahir Kumbhaka / External Breath Retention - Kevala Kumbhaka / Spontaneous Breath Retention during Meditation. Analytical and practical training techniques of Pranayama, as well as a how to guide, help and correct students. This includes the techniques of: - Natural Breathing - Abdominal Breathing / Diaphragmatic breathing - Thoracic Breathing - Clavicular Breathing - Yogic Breathing - Surya Bheda Pranayama / Vitality stimulating breath - Anuloma Viloma Pranayama / Alternate nostril breathing - Sheetali Pranayama / Cooling breath - Sheetkari Pranayama / Hissing breath - Bhramari Pranayama / Humming bee breath - Ujjayi Pranayama / The psychic breath - Bhastrika / Bellows breath - Kapalbhati Pranayama / Frontal brain cleansing breathing 1.5 Pranayama and Asana Practice and perfection of the classical hatha yoga asanas, with slow movements, under control and accompanied by correct breathing and steadiness for certain period of time, relaxation of muscles and concentrating the mind on infinity, as mentioned in the Yoga Sutras of Patanjali: Sthir Sukham Asanam / Steady and Comfortable Posture is Asana. The trainees will use pranayama and asanas as an active meditation.
1.6 Bandha, Mudra and Shatkarma Trainees will learn the different techniques of Bandha, Mudra and Shatkarma, their effects, and how to use this techniques to create harmony between Ida and Pingala Nadi and there effect on Body and Mind. This includes analytical and practical training. The practical techniques are: - Jalandhara Bandha - Uddiyana Bandha - Moola Bandha - Maha Bandha - Jala Neti - Trataka - Kapalbhati 1.7 Meditation, Yoga Nidra and Bhakti Yoga Practical knowledge and instructions for different Meditation and Yoga Nidra techniques. There are also helpful examples for students to use, especially for an end-relaxation of an asana class. Students will understand why these techniques are so important and how to use them to release tightness and to initiate relaxation of body and mind. This includes different Meditation Techniques. Yoga Nidra helps the student to withdraw the senses from outside and to prepare and stabilize Chitta (the mind) for Dharana (the one pointed concentration), this will lead to Dharana or Meditation. Students will learn that they have to follow the stages of Ashtanga Yoga to reach Samadhi, the union between Atma (the Individual Soul) and Paramatma (the Universal Soul). These techniques include: - Mantra Chanting (Bhakti Yoga) - Antar Mourna - Ajapa Japa - Yoga Nidra - Chakra Meditation -...and other Meditation techniques...
SECTION 2 2.1 Teaching Methodology / Class Presentation and Feedback Students will teach yoga classes under the supervision of a lead instructor. The classes will be presented to the other trainees. After the class, the student will receive feedback. Attention will be paid to intelligent sequencing, avoiding injury, proper tone, articulation and correction. In this practical lesson classes, students will confidently apply the knowledge and experience gained in the lessons. The practice includes the planing and presentation of beginner and intermediate classes: - Preparation - Introduction - Mantra Chanting - Sanskrit Names of all Pranayamas and Asanas - Communication between teacher and student - Benefits and Contraindications for each technique and group settings - Demonstration with controlled breath - Guiding with calmed voice and short but precise informations - Controlling the students - Correcting the students - End Relaxation
SECTION 3 3.1 Anatomy - Body Systems and Organs The basic structure and functions of the body systems and organs and their connection to each other. Their relationship to yoga and their effect on each specific system. This section includes the study of the human subject and the application of its principles to the practice of yoga. Trainees will understand the basic functions of the body and apply this knowledge to develop specific asana sequences, beneficial to each system. This includes the basic structure and functions of the following systems: - The Skeletal and Muscular System - The Respiratory System - The Circulatory System - The Nevous System - The Immune System - The Lymphatic System - The Digestive System - The Urinary System - The Endocrine System This helps the students understand the aspects and effects of Pranayama and how yoga and nutrition can help to manage inbalances of these systems, while using the best Asana, Pranayama and Diet options. The trainees become familiar with possible negative influences for individual health problems and what students should avoid. 3.2 Chakras and Koshas The study of the Chakras, how these energy centres store and transport Prana along the Nadis, there grupation, nature, localisation points, corresponding nerve plexuses in the physical body, corresponding petals, nadis, colours, elements, functions and mantras. The trainees will understand Prana, its interaction and effect on the Koshas, the Pranic Body and the Chakras. Students will know which practices of Pranayama, Mudra, Mantra, Asana and Meditation are useful to awake Kundalini Shakti, our higher levels of consciousness. This includes theoretical lessons and Meditations on: - Mooladhara and Swadhisthana Chakra - Manipura and Anahata Chakra - Vishuddha and Ajna Chakra - Bindu and Sahasrara
3.3 Prana, Pranayama and Nadis The study of the main Nadis and Marma points, the difference between Chakras and Marmas will also be explained, trainees will get useful guidelines to use the Meditation, Pranayama and Asana to bring Prana (our life forcing energy) to a flow. The trainees will understand the main Nadis, the channels through which the pranic forces flow and how to control the pranic flow via Pranayama. This includes theoretical lessons for: - Pingala Nadi - Ida nadi - Sushumna Nadi Students will learn to use the corresponding Pranayama techniques and variations of Nadi Shodhana to balance body and mind and which techniques are useful to stimulate the physical body or for relaxation, and how to stimulate the pranic flow in Sushumna Nadi to activate the Chakras and Sahasrara. Students will be able to adopt Asanas and Pranayama techniques to the individual level and needs of the students. 3.4 Ayurveda and Samkhya Philosophy Understanding the connection between Ayurveda (Ayu - life / Veda - knowing) and Samkhya (Sat - truth / Khya - to know), the close relationship between man and universe and the understanding of the elements. History & Philosophy of Ayurveda and Samkhya, this includes: - The human nature - Samkhya: Purusha & Prakruti the philosophy of creation, cause and effect. - The 3 Gunas: Sattwa / Rajas / Tamas - The five elements - Prakruti / Constitution Test - Tridosha: Vata / Pitta / Kapha - Disease process - Diet and Daily routine - Easy Ayurvedic treatments
3.5 Groups of Asanas with Therapeutic Aspects Trainees will be able to prepare classes for students with special needs and how to avoid injuries. Students will confidently apply the knowledge about benefits and contraindications of different asanas, to prepare yoga classes with physical and spiritual awareness points, while developing correct language for teaching and correction. The trainees will understand the value of these easy, therapeutic movements, and why these asanas are useful tools if students suffer from pain, for recuperation or to maintain a strong and healthy body. Lecture and practice on the following topics: - Basic, Preparatory and Joint Movements - Yoga Exercises for the Eyes - Prenatal Yoga Asanas Lecture on the following topics are given: - Yoga for children - Yoga for elder people - Back and Spine Problems - Arthritis - Asthma - Depression - Diabetes - Digestive Disorders - Heart Disease - Hypertension - Gynaecological Disorders - Thyroid Disorders - Obesity
SECTION 4 4.1 Yoga Philosophy, The Yoga Sutras and Karma Yoga The Yoga Sutras of Patanjali and a range of topics concerning, philosophy, history, different yoga styles, classic traditions and how to adopt a yogic lifestyle. Lecture on the following topics are held: - Karma - Dharma - Atma - Paramatma - Om - Maya - Reincarnation - Moksha - Yugas - Tantra - Ashtanga Yoga - Hatha Yoga - Jnana Yoga - Kundalini / Kriya Yoga - Bhakti Yoga - Karma Yoga Students will be able to explain the traditions and philosophy as the basis for their teachings as written in the Yoga Sutras of Patanjali. Trainees gain basic knowledge on the most important topics of the Sutras: - Samadhi Pada / Contemplation - Sadhana Pada / Practice (The eight path way) - Vibhuti Pada / Spiritual Powers - Kaivalya Pada / Freedom This includes the eight path way which is also called Ashtanga, Patanjali or Raja Yoga: - Yama / Social Disciplin - Niyama / Self Disciplin - Asana / Posture - Pranayama / Breath Control - Pratyahara / Withdrawal of the senses - Dharana / Concentration - Dhyana / Meditation - Samadhi / Identification with pure consciousness
4.2 Karma Yoga The students will practice Karma Yoga, a discipline based on the law of cause and effect, to gain immunity of Karma. This includes actions around the school performed unselfishly for the welfare of others and with meditative awareness. Trainees will use Karma Yoga as active meditation and understand why the practice of selfless service is needed on the yogic path of action. 4.3 Traditions, Vedas, Itihasas and Gods A range of topics concerning, philosophy, history and classic traditions and how to adopt a yogic lifestyle. Lecture on the most important topics of the Vedas and the Itihasas. This will help students to identify the characters of the following epics: - The Ramayana - The Mahabharata - The Bhagavad Gita Trainees will get a basic overview on Gods, Goddesses and Lord Vishnu's Avatars. Trainees will understand the basic meaning of the Vedas, the most ancient texts, revealed to seers expressing knowledge of the whole universe. This includes a basic overview on the different chapters of the Vedas and Upanishads, and on what they deal with. The Vedas: - Rigveda - Yajurveda - Samaveda - Atharveda Upanishads: - Isavasya Upanishad - Kena Upanishad - Katha Upanishad - Prasna Upanishad - Mundaka Upanishad - Mandukya Upanishad - Taittiriya Upanishad - Aitareya Upanishad - Brhadaranyaka Upanishad - Svestasvatara Upanishad