300 Hour Yoga Teacher Training in Rishikesh, India

300-Hour Yoga Teacher Training – Weekly Asana Breakdown

1st Week: Foundations of Hatha & Vinyasa Flow

• Introduction to Hatha & Vinyasa Flow
• Warm-Up & Basic Asanas:
  • Pawanmuktasana Series A
  • Surya Namaskar (Hatha)
  • Chandra Namaskar (Hatha)
• Standing Poses:
  • Trikonasana
  • Parsvokonasana
  • Privarta Trikonasana
  • Privarta Parsvokonasana
  • Virbhadrasana (A, B, C)
• Balancing & Core Poses:
  • Ardha Chandrasana
  • Chaturangadandasana
  • Core Exercises
• Seated & Backbends:
  • Mathchendrasana (A, B, C)
  • Adra Ustrasana
  • Salabhasana
  • Setabandasana
• Forward Bends:
  • Gatyatmak Paschimottasana
  • Pada Prasar Paschimottasana
  • Saithalyasana
  • Sarvangasana

2nd Week: Intermediate Standing & Balancing Asanas

• Flow Sequences:
  • Surya Namaskar (A, B) – Ashtanga
  • Chandra Namaskar (Hatha)
• Standing Poses:
  • Veerbhadrasana (A, B, C)
  • Trikonasana
  • Parsvottanasana
  • Parsvokonasana
  • Privirta Trikonasana
  • Privirta Parsvokanasana
  • Ardha Chandrasana
• Balancing Poses:
  • Utthita Hasta Padangusthasana
  • Natrajasana
  • Vriksasana
  • Garudasana
  • Eka Pada Uttanasana
  • Natavarasana
  • Tandavasana
  • Eka Padasana
  • Vatayanasana
  • Pada Angushtasana
• Arm Balances:
  • Baka Dhyanasana
  • Eka Pada Baka Dhyanasana

3rd Week: Advanced Arm Balances & Backbends

• Arm Balances:
  • Eka Hasta Bhujasana
  • Santolanasana
  • Vashisthasana
• Twists & Backbends:
  • Poorna Matsyendrasana
  • Marichyasana (C, D)
  • Eka Pada Rajakaputasana
  • Raja Kaputasana
  • Poorna Ustrasana
  • Dhanurasana
  • Poorna Shalabhbasana
  • Poorna Chakrasana
• Seated & Forward Bends:
  • Parighasana
  • Koormasana
  • Upavistakonasana
  • Ubhaya Padangustasana
  • Urdvamukha Paschimottasana
• Splits & Hip Openers:
  • Hanumanasana
  • Bhoonamansana
  • Laguvajarasana
  • Badhakonasana
  • Vishwamitrasana
  • Kashyapasana

Inverted Asanas: Integrated Throughout the Weeks

• Inversions:
  • Bhumi Padamastakasana
  • Vipreetakarani Asana
  • Sarvangasana
  • Padma Sarvangasana
  • Halasana
  • Ardha Padma Halasana
  • Sirshasana
  • Salamba Sirshasana
  • Niralambasana
  • Urdhwa Padmasana
  • Leg Stretching

4th Week: Teaching Practice and Review

• Teaching Practicum: Guided practice teaching sessions with feedback
• Doubt Clearing: Dedicated time to clarify concepts and ask questions
• Q&A Sessions: Interactive sessions for further insights and knowledge sharing

Asana Categories for 300-Hour Yoga Teacher Training

Standing Postures

• Foundation & Warm-Up:
  • Samasthiti
  • Sun Salutation (A & B)
• Standing Forward Bends & Twists:
  • Padangushtasana
  • Pada Hastasana
  • Utthita Trikonasana
  • Parivritta Trikonasana
  • Utthita Parsvakonasana
  • Parivrtta Parsvakonasana
• Wide-Legged Forward Bends:
  • Prasarita Padottanasana (A, B, C & D)
  • Parsvottanasana

Intermediate Postures

• Twists & Hip Openers:
  • Pasasana
  • Krounchasana
  • Bharadvajasana
  • Ardha Matsyendrasana
  • Gomukhasana (A, B, C)
• Backbends & Heart Openers:
  • Shalabhasana (A, B)
  • Bhekasana
  • Dhanurasana
  • Parsvadhanurasana
  • Ustrasana
  • Laghu Vajrasana
  • Kapotasana
  • Supta Vajrasana
• Arm Balances & Inversions:
  • Bakasana
  • Pincha Mayurasana
  • Karandavasana
  • Mayurasana
  • Makarasana
• Leg-Behind-Head Poses:
  • Ekapada Sirsasana (A, B, C)
  • Dwipada Sirsasana (B)
  • Yoga Nidrasana
• Advanced Flexibility Poses:
  • Tittibhasana (A, B, C)
  • Vatayanasana
  • Parighasana
  • Supta Urdhvapada Vajrasana (A, B)
• Inverted Headstands:
  • Mukta Hasta Sirsasana (A, B, C)
  • Baddha Hasta Sirsasana (A, B, C, D)
  • Urdhva Dhanurasana
  • Drop Back to Urdhva Dhanurasana
• Forward Bends:
  • Paschimottanasana

Finishing Postures

• Shoulderstand Sequence:
  • Salamba Sarvangasana
  • Halasana
  • Karnapidasana
  • Urdhva Padmasana
  • Pindasana
• Fish Pose Variations:
  • Matsyasana
  • Uttana Padasana
• Headstand Sequence:
  • Shirshasana
  • Baddha Padmasana
  • Yoga Mudra Padmasana
• Final Balances & Relaxation:
  • Uth Pluthi (Tolasana)
  • Shavasana

Meditation Topics for 300-Hour Yoga Teacher Training

Understanding the Mind and Meditation

• What is the Mind and its Role in Meditation?
• Nature of the Mind: Why is the Mind Restless?
• What is Concentration?
• Difference Between Concentration and Meditation
• Fundamental Importance of Meditation

Types of Meditation Techniques

• Anapana Meditation
• Mahamrityunjaya Mantra Meditation
• Gayatri Mantra Meditation
• Om Mani Padme Hum Mantra Meditation
• Yoga Nidra Meditation
• Vipassana Meditation
• Sound Healing Therapy for Chakras

Exploring Chakra Meditation and Pranic Energy

• Introduction to the 7 Chakras, Aura, and Prana
• Mantras for Chakra Meditation:
  • Muladhara Chakra
  • Swadhisthana Chakra
  • Manipura Chakra
  • Anahata Chakra
  • Vishuddhi Chakra

Dynamic and Movement-Based Meditation Practices

• Dynamic Moving Meditation (Osho)
• Kirtan Spiritual Dancing Meditation
• Walking Meditation
• Self-Surrender Meditation
• Jyoti Tratak Meditation

Advanced Concepts in Meditation

• What is Samadhi?: Understanding the Process of Samadhi

Ayurveda Fundamentals and Therapeutic Applications

Introduction to Ayurveda

• Concept and Fundamentals of Ayurveda
• Meaning, Definition, and Principles of Ayurveda

Core Concepts of Ayurveda

• Tridosha: Meaning and Functions
• Agni: Types and Functions
• Ama: Meaning and Types
• Trimalas: Types and Relation with Tridosha
• Triguna: Importance and Attributes
• Fundamental Relation of Triguna with Tridosha
• Saptprakarti: Attributes and Qualities
  • General Functions and Characteristics of Saptprakarti

Diet and Nutrition in Ayurveda

• Mithahara: Definition and Meaning
• Fundamentals and Importance of a Sattvic Diet
• Categories of Food and Their Explanation
• Diet According to the Position of the Sun
• Saptprakarti and Tridosha Diet

Therapeutic Applications of Ayurveda

• Dietary Needs and Therapies:
  • Therapy and Dietary Needs for Arthritis
  • Osteoporosis Treatment and Therapy
  • Sinusitis Therapeutic Cure
  • Irritable Bowel Syndrome Therapy
  • Therapy for Constipation Problems
• Therapeutic Use of Asanas:
  • For Disc Herniation
  • For Back Problems
• Respiratory and Digestive System Treatments:
  • Asthma’s Problematic Area and Cure
  • Therapeutic Use of Meditation for Depression
  • Therapeutic Use of Pranayama for Anxiety Disorders
  • Therapeutic Use of Shatkarmas for Migraine
  • Therapeutic Use of Pranayama for Amnesia Disorder

Course Completion and Evaluation

• Assignment Submission
• Review and Revision
• Practical Exam: Presentation on Selected Topic

Weekly Breakdown

• Week 1: Advanced Pranayama Practices

  • Introduction to various pranayama techniques, focusing on developing a strong foundation and control over breath.

• Week 2: Variations and Experiments

  • Exploring different pranayama variations and adapting practices to individual needs.

• Week 3: Awakening Nadis and Chakras

  • Techniques for clearing nadis (energy channels) and activating chakras through specific pranayama practices.

• Week 4: Teaching Practices and Mastery of Breathing

  • Emphasis on teaching skills, refining techniques, and mastering pranayama practices to effectively guide others.

Core Concepts and Theoretical Topics

• Introduction to Pranayama:
  • What is Pranayama?
  • How Pranayama Brings Happiness
  • Physiology of Prana
  • Elements in the Nature of Prana
  • Prana Body Types
  • Astrology and the Science of Breathing
• Understanding Prana:
  • Prana and Its Routes
  • How Prana Flows in the Body
  • Prana & Consciousness
  • Number of Breaths We Take
  • Research on Prana
  • Health Parameters and Breath Length
  • Guidelines and Discipline of Pranayama

Intermediate and Advanced Pranayama Techniques

• Upper Body Breathing:
  • Clavicular Pranayama (Upper Chest Pranayama)
  • Thoracic Pranayama (Middle Chest Pranayama)
  • Koshtiya (Diaphragmatic Pranayama)
• Full Body Practices:
  • Full Body Yogic Pranayama
  • Pranava Pranayama (Om Meditation Breathing)
• Nadi Shodhana and Cleansing Techniques:
  • Nadi Shodhana Pranayama (Anulom Vilom Pranayama)
  • Bhastrika Pranayama (Bellows Breath)
  • Kapalbhati Pranayama (Skull Shining Breath)
• Sound-Based Breathing:
  • Bhramari Pranayama (Humming Bee Breath)
  • Ujjayi Pranayama (Ocean Breath)
• Cooling and Calming Practices:
  • Sitali Pranayama (Cooling Breath)
  • Sitkari Pranayama (Hissing Breath)
  • Murcha Pranayama (Swooning Breath Yoga)
• Nostril Breathing Techniques:
  • Surya Bhedi Pranayama (Right Nostril Breathing)
  • Chandra Bhedi Pranayama (Left Nostril Breathing)

Patanjali Yoga Sutras – Chapter Overview

Chapter 1: Yoga Samadhi

• Focus on the path to enlightenment through concentration and mental clarity.
• Key Sutras cover the nature of the mind, the importance of focus, and the stages of Samadhi.

Chapter 2: Yoga Sadhana

• Emphasis on spiritual practice and discipline.
• Key Sutras discuss the Eight Limbs of Yoga (Ashtanga Yoga), including ethical principles (Yamas and Niyamas), physical practice, and control of the breath.

Chapter 3: Yoga Vibhuti

• Exploration of the powers and accomplishments attained through advanced practice.
• Key Sutras describe the supernatural abilities (Siddhis) that arise from meditation and mastery over the senses.

Chapter 4: Yoga Kaivalya

• The ultimate goal of yoga: liberation and freedom (Kaivalya).
• Key Sutras focus on the nature of the soul, freedom from the cycle of birth and death, and achieving ultimate spiritual liberation.

Yoga Anatomy & Physiology Module Overview

1st Week: Introduction to Key Body Systems

• Skeletal System: Overview of structure and functions
• Shoulder Anatomy: Key muscles and their roles
• Pelvic Girdle Anatomy: Muscles and functional importance
• Spinal Anatomy: Structure, function, and significance in yoga
• Kundalini Shakti: Introduction and functions
• Chakras and Endocrine System: Basic functions and connections
• Nadis: Energy channels, function, and importance in yoga
• Prana: Introduction and its role in organ function
• Panchakosha: Importance in overall body function

2nd Week: Advanced Energy Concepts

• Chakras and Endocrine System: In-depth exploration of functions
• Nadis: Further insights into their roles as energy pathways
• Prana: Advanced understanding of prana’s impact on organ health
• Panchakosha: Deeper look into the five layers of human existence

3rd Week: Major Body Systems and Their Health

• Respiratory System: Functions, importance, and common issues
• Circulatory System: Role in overall health, functionality, and potential problems
• Digestive System: Functions, impact on health, and common disorders
• Assignment Submission & Revision: Review and clarify concepts covered

4th Week: Evaluation and Assessment

• Practical Exam: Student presentations for hands-on evaluation
• Written Exam: Submission of final assignment for assessment

Shatkarmas (Yogic Cleansing Techniques)

• Introduction to Shatkarma: Purpose and benefits of cleansing practices
• Jalaneti Satkarma: Nasal cleansing with salty water
• Rubber Neti: Nasal cleansing using a rubber string
• Kunjal Kriya: Stomach cleansing technique
• Shankh Prakshalan Kriya: Intestinal cleansing method

Bandhas (Energy Locks)

• Introduction to Bandhas: Purpose and significance in yoga practice
• Jalandhara Bandha: Throat lock and its effects
• Moola Bandha: Root lock for grounding energy
• Uddiyana Bandha: Abdominal lock and its benefits
• Maha Bandha: Combining all three locks for energy flow

Mudras (Yoga Gestures)

• Introduction to Mudras: Overview and importance of yoga gestures
• Fundamental Importance of Mudras: How mudras influence energy and mind
• Key Mudras:
  • Jnana Mudra: Gesture of knowledge
  • Vayu Mudra: Gesture for balancing air element
  • Bhairava Mudra: Symbolizing masculine energy
  • Pranav Mudra: Gesture for life force
  • Sankhmukhi Mudra: Gesture for withdrawal of senses

Asana Categories for 300-Hour Yoga Teacher Training

Standing Postures

• Foundational Standing Poses:
  • Samasthiti
  • Sun Salutation (A & B)
• Forward Bends and Twists:
  • Padangushtasana
  • Pada Hastasana
  • Utthita Trikonasana
  • Parivritta Trikonasana
  • Utthita Parsvakonasana
  • Parivrtta Parsvakonasana
  • Prasarita Padottanasana (A, B, C & D)
  • Parsvottanasana

Intermediate Postures

• Twists and Hip Openers:
  • Pasasana
  • Krounchasana
  • Bharadvajasana
  • Ardha Matsyendrasana
• Backbends and Heart Openers:
  • Shalabhasana (A, B)
  • Bhekasana
  • Dhanurasana
  • Parsvadhanurasana
  • Ustrasana
  • Laghu Vajrasana
  • Kapotasana
  • Supta Vajrasana
• Arm Balances and Leg-Behind-Head Poses:
  • Bakasana
  • Ekapada Sirsasana (A, B, C)
  • Dwipada Sirsasana (B)
  • Yoga Nidrasana
  • Tittibhasana (A, B, C)
• Advanced Balances and Inversions:
  • Pincha Mayurasana
  • Karandavasana
  • Mayurasana
  • Makarasana
  • Vatayanasana
  • Parighasana
  • Gomukhasana (A, B, C)
  • Supta Urdhvapada Vajrasana (A, B)
  • Mukta Hasta Sirsasana (A, B, C)
  • Baddha Hasta Sirsasana (A, B, C, D)
  • Urdhva Dhanurasana
  • Drop Back to Urdhva Dhanurasana
• Forward Bends:
  • Paschimottanasana

Finishing Postures

• Shoulderstand and Plow Sequence:
  • Salamba Sarvangasana
  • Halasana
  • Karnapidasana
• Lotus and Headstand Variations:
  • Urdhva Padmasana
  • Pindasana
  • Shirshasana
  • Baddha Padmasana
  • Yoga Mudra Padmasana
• Relaxation and Grounding:
  • Matsyasana
  • Uttana Padasana
  • Uth Pluthi (Tolasana)
  • Shavasana

Teaching Methodology Components

• Demonstration & Teaching Techniques: Key approaches to effectively demonstrate asanas and guide students.
• Alignment: Focus on proper body alignment to ensure safety and maximize benefits.
• Instructions: Clear and concise verbal cues to enhance understanding and execution of postures.

Evaluation Criteria

• Written Test: Assessment of theoretical knowledge on yoga concepts and principles.
• Asana Practical Test: Evaluation based on proficiency and technique in asana practice.
• Attendance: Consistent participation and commitment throughout the training.
• Performance: Overall skill development, including improvements in flexibility, strength, and technique.
• Behavior: Professionalism, attitude, and interactions within the class environment.