• Ashtanga Surya Namaskar A & B
• Hatha Surya Namaskar
• Ashtanga Primary Series, which consists of:
  • Standing sequence
  • Sitting sequence
  • Arm balancing
  • Inversion
  • Back bending
  • Finishing sequence
• Counter postures
• Warm-up sequence before attempting the postures
• Vinyasa to transition between postures

• Hatha Yoga
• Vinyasa Yoga
• Theme-based Yoga
• Cardio Yoga
• Power Yoga
• Iyengar Yoga

• Introduction to Pranayama
• Benefits of Pranayama
• Yogic Breathing
• Theoretical knowledge and practical experience in:
  • Anulom Vilom
  • Nadi Shodhan
  • Surya Bhedi
  • Chandra Bhedi
  • Sheetkari
  • Sheetali
  • Ujjayi
  • Bhramari
  • Bhastrika
  • Antar and Bahir Kumbhaka
  • Tri Bandhas
• Sequencing of Pranayama
• Meaning of Meditation
• Types of Meditation:
  • Breath awareness meditation
  • Visualization meditation
  • Mantra chanting meditation
  • Chakra meditation
  • Yoga Nidra

Understand the human body in relation to yoga practice. Study the key muscles, joints, and bodily systems involved in yoga, and learn how anatomy influences safe and effective practice.

Master Pranayama (breathing techniques) to control energy and enhance focus. Shatkarma (cleansing techniques) will help purify the body and prepare it for deeper practices.

Introduction to Shat Kriyas

• Jal Neti
• Sutra Neti (Cleansing mucus or blockages from nasal passages and sinuses)
• Kunjal Kriya (Cleansing the digestive tract of excess mucus)
• Eye cleaning
• Kapalbhati

• Significance of Mudras in Hatha Yoga
• Types of Mudras:
  • Hand Mudras
  • Meditative Mudras
  • Tattwa Mudras
  • Pelvic Mudras
• Physical, Mental, and Spiritual Benefits of Mudras
• Understanding Bandhas or Yogic Locks:
  • Importance of the three Bandhas
  • Preparation, practice, and benefits

• What is alignment and why it is important
• Differences between Asana, exercise, and movement
• Ideal alignment of the body
• Avoiding misalignment
• Safe joint positioning and injury prevention
• Optimal movement patterns for:
  • 9 major joints of the body
• Preparing, modifying, and varying Asanas
• Common mistakes in Asana
• Adjusting students in Asanas and classes
• Alignment of:
  • Sun Salutations
  • Standing, balancing, forward bends, backbends, side bends, twists, and inversions

• Body movement & planes
• Joint movements and protection during Asanas
• Anatomy and physiology of:
  • Muscles
  • Feet (the base of Asanas)
  • Knees
  • Hips (the pelvic region)
  • Spine
  • Shoulders
• Protecting key joints (knees, lower back, ankles, shoulders, wrists, elbows) during Asana practice
• Introduction to:
  • Respiratory system
  • Nervous system

• Meaning of Yoga
• History of Yoga
• Atma and Paramatma
• Pancha Kosha
• Chakras
• Nadis
• Types of Yoga
• Patanjali’s Ashtanga Yoga

• Shanti Mantra and its meaning

• Guidance for teaching a yoga class
• Sequencing a yoga class
• Special considerations for women during the monthly cycle
• Importance of breathing in Asana practice
• Class management and student interaction
• Qualities of a good Yoga teacher
• Techniques for adjustment and correction
• Yogic diet and lifestyle
• Proper demonstration and instruction
• Building confidence and understanding students’ needs
• Creating a conducive Yoga class environment
• Effective pacing of a Yoga class
• Mental and emotional preparation for teaching
• Key terminology for Yoga teachers

• Practical class exam
• Behavior assessment
• Performance evaluation