The day starts with paying gratitude to the true-self, mother earth and the gurus (masters) who have passed on their wisdom through the lineage. A moment to remember our core being beyond who we identify ourselves to be and where we all are heading spiritually with each step and action we choose to take on a daily basis.

• Om mantra
• Morning mantra
• Guru mantra
• Meal mantra
• Gayatri mantra and more
• Suryanamaskar mantras – 12 names of sun

Pranayama lays out the science of breath starting with understanding the mechanics of breathing. The foundation being the diaphragmatic breathing which is most essential for all yoga practices. Other breathing techniques will also be taught throughout the training.

• Science of breath
• Sitting postures for pranayama practice
• How to establish diaphragmatic breathing before pranayama practice
• 1:1, 1:2 and 1:4 breathing practices
• Types of pranayama – nadi shodhana pranayama, ujjayee, kapalabhati, bhastrika, shitali, shitkari, brahmari, and anuloma viloma

Shat-kriyas (Six Cleansing Techniques) are also included in Pranayama sessions. A few kriyas are taught and practiced in depth, while other advanced kriyas will only be introduced and discussed in the 200 Hours Yoga TTC.

• Jala-neti
• Sutra-neti

Bandhas (Body Locks) are also taught in Pranayama sessions and practiced alongside different breathing and meditation practices as the training progress.

• Jalandhara-bandha (chin lock)
• Uddiyana-bandha (abdominal lock)
• Moola-bandha (root lock)

Mudra (Hand Gestures) are also taught in Pranayama sessions and practiced alongside different breathing and meditation practices as the training progress.

• Jnana-mudra
• Dhyan-mudra
• Vishnu-mudra
• Hridaya-mudra

Hatha yoga is the most authentic yoga asana practice, from where all other yoga asana styles in the recent centuries emerged. Hatha Yoga allows freedom in practice with any posture, sequence and way of practice such as fast or slow pace, in a flow or with breath holding between postures. It is the ideal place to start your yoga practice and build your foundation.

Ashtanga Yoga asana style is a specific style that follows a set sequence of asana (postures) combined with breath work popularized by Sri K. Pattabhi Jois. The style can be physically demanding and is suitable for those seeking discipline and a structured practice.

• Meditative steps of performing the hatha yoga; centering, entering, refining, holding, coming out, and reflection
• Astanga vinyasa flow – series 1
• Surya namaskar (sun salutations) – dynamic surya namaskar, surya namaskar with breathe awareness, surya namaskar with mantra chanting
• Types of hatha posture – standing poses, sitting poses, backward bending poses, forward bending poses, spinal twisting poses, fire series, inversion poses, shavasana
• Postural alignment and art of adjustment
• Counter pose
• Contraindications

Yoga Philosophy is much overlooked in the modern times as many practitioners at present focus on asana (postures) and other practices more than in philosophy. However, yoga philosophy is the core of yoga studies that integrate all dimensions of yoga together. The subject provides a philosophical framework for understanding the purpose of life, the nature of reality, and the path to self-realization and liberation.

• General introduction: six schools of Indian philosophy
• Samkhya and yoga
• Ashtanga Yoga of Sage Patanjali: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi
•  Life style and yoga ethics

Yoga Anatomy is the study of the human body and its structures in relation to the practice of yoga. It involves understanding how the body moves, aligns, and functions during yoga postures (asanas) and how different anatomical systems are affected by the practice.

• Introduction about anatomy and physiology
• Systems: Digestive system, Respiratory system
• Effect of yoga posture on muscles and systems

After a full day of training, the day of training ends with the art of relaxation. The practices of relaxation progresses into a more advance practice of Yoga Nidra, although often loosely referred to as relaxation techniques.  In this session, we practice subtle body awareness at a deeper level and moving towards “pratyahara” practice (sense withdrawal and drawing them inward).

• Relaxation in daily life
• Tension and relaxation
• Systematic relaxation
• 31 relaxation

The study and practice of Relaxation (Yoga Nidra) and Meditation goes hand in hand and will be practice together alongside within the same class hour. Together, the practices winds the mind and body down, necessary after a long day of physical and intellectual practice.

While asana (postures) gets rid of excessive energy, relaxation techniques naturally influences the subtler energy level of the body, senses and mind towards a meditative state of being.  In a sense meditation is a result of “pratyahara” practiced through relaxation techniques.

Practicing these techniques on a daily basis will allow the mind and body to absorb the practice on a subtle level, not only theoretically but experientially, allowing practitioners to later apply the practice in various real life situations.  

• What is meditation & what is not?
• Meditation in daily life
• Yoga asanas for meditation
• 2-5 minutes meditations
• So-ham mediation

• Lesson plan
• Assignments
• Practice teaching
• Feedback
• Group discussion
• Question and answer
• Final Written Exam