200 Hour Yoga TTC Syllabus

• 🌸 Name of the Asana in English & Sanskrit
• 🌸 Introduction & History of Asana
• 🌸 Benefits
• 🌸 How to do this Asana dynamic way step by step?
• 🌸 Anatomical aspects of the Asana
• 🌸 Therapeutically approaching
• 🌸 Corrections
• 🌸 Modifications
• 🌸 Contraindications
• 🌸 Reference books
• 🌸 onclusion

How to do Asanas meditatively by following 6 steps?

• 🌸 Centring
• 🌸 Entering
• 🌸 Refining
• 🌸 Holding
• 🌸 Come out
• 🌸 Reflection

Standing Postures

• 🌸 Tadasana( Mountain Pose)
• 🌸 Udwahastasana- Upward Salute Pose
• 🌸 Utkatasana(Chair Pose)
• 🌸 Vrksyasana (Tree Pose)Ver1 & 2
• 🌸 Uthita Hasta Padongustasana(Raise Hand to Toes Pose)
• 🌸 Natarajasana (King DancerPose) Ver-1
• 🌸 Padohastasana (Hand to feet Pose)
• 🌸 Trikonasana(Triangle Pose)
• 🌸 Virbhadrasana (Warrior Pose)-1
• 🌸 Virbhadrasana (Warrior Pose)-2
• 🌸 Parswakonasana(Angle Pose)
• 🌸 Uthita Parswakonasana(Rise Angle Pose)

Sitting Poses

• 🌸 Upaveshasana ( Squat Pose)
• 🌸 Maalaasana (Garland Pose)
• 🌸 Vajrasana(Kneeling Pose)
• 🌸 Margarisana(Cat Pose)
• 🌸 Simhasana(Lion Pose)
• 🌸 Veerasana(Hero pose)
• 🌸 Dandasana(Stamp Pose)
• 🌸 AkarnaDhanurasana
• 🌸 Badhakonasana(Butterfly Pose)
• 🌸 Sukhasana(Easy Pose)
• 🌸 Swastkasana(Auspicious Pose)
• 🌸 Ardha Padmasana(Half Lotus Pose)
• 🌸 Lolasana (Pendant Pose)

Backward Bending Poses

• 🌸 Makarasana(Crocodile Pose)
• 🌸 Byaghrasana(Tiger Pose)
• 🌸 Ardhakapotasana(Half Pigeon Pose)
• 🌸 Astanga Namaskarasana(Salutation with Eight Limbs)
• 🌸 Chaturanga Dandasana(Staff Pose)
• 🌸 Bhujangasana(Cobra pose)
• 🌸 Ardha Salbhasana(Half Locust Pose)
• 🌸 Ardha Dhanurasana(Half Bow Pose)
• 🌸 Urdwa Mukha
• 🌸 Swanasana(Upward Facing Dog Pose)
• 🌸 Ustrasana(Camel Pose) Ver- 1 Swanasana(Upward>
• 🌸 Side Plank Pose

Forward Bending Poses

• 🌸 Balasana(Child Pose)
• 🌸 Janushirsana -Head of the Knee Pose
• 🌸 Parivrita Janushirasana -- Revolved Head of the Knee Pose
• 🌸 Ardha Badha Padma Paschimotanasana -Half bound Lotus intense west stretch
• 🌸 Triyanga Mukhaika PadoPaschimatanasana -Three Limbs Facing Intense West Stretch Pose
• 🌸 Marichyasana Ver - 1- Pose dedicated to the sage Marichi
• 🌸 Badhakonasana- Butterfly Pose with forwarding bending
• 🌸 Upavistha Konasana - Seated wide Legged straddle
• 🌸 Paschimotanasana- Ver-1--Seated Forward Bend Pose
• 🌸 Paschimotanasana- Ver-2--Seated Forward Bend
• 🌸 Pose Purva Tanasana - Upward Plank Pose

Spinal Twisting Poses

• 🌸 Ardha Mastyendrasana - Half Fish Pose
• 🌸 Spinal Twisting In Kneeling Pose
• 🌸 Spinal Twisting In Table Pose
• 🌸 Supta Mastyendrasana - Spinal Twisting in Laying Pose

Fire Seriese - Asanas For Abdomen

• 🌸 A & P- Akunchana Prasarana, Abdomen Contraction & Release
• 🌸 Urdwa Prasarita Padasana (Upward Rise Legs)
• 🌸 Ananda Balasana( Happy Baby Pose)

Single Leg Lift - Hold and Raise - Urdwa Prasarita Eka Padasana

• 🌸 One Knee Bend, Other Leg Lift - Arms resting on the floor
• 🌸 One Knee Bend, Other Leg Lift - Elbows resting on the floor
• 🌸 One Knee Bend, Other Leg Lift - Chick rest on the palm

Inversion Poses

• 🌸 Setubandhasana(Bridge Pose)
• 🌸 Viparit Karani - Inversion Pose
• 🌸 Sarvangasana(Shoulder Stand)
• 🌸 Halasana(Plough Pose)
• 🌸 Mastyasana(Fish Pose) Rocking Chair

Balancing Poses

• 🌸 Bakasana
• 🌸 Ek Padaasana
• 🌸 Garudasana
• 🌸 Bhramcharyaasana

Surya Namaskara A

• 🌸 Samasthiti
• 🌸 Urdvahastasna
• 🌸 Uttanasana A
• 🌸 Uttanasana B
• 🌸 Chaturanga Dandasana
• 🌸 Urdvamukha Svanasana
• 🌸 Adhomukha Svanasana
• 🌸 Uttanasana B
• 🌸 Uttanasana A
• 🌸 Rdvahastasana
• 🌸 Samasthiti

Surya Namaskara B

• 🌸 Samasthiti
• 🌸 Urdvahastasna
• 🌸 Uttanasana A
• 🌸 Uttanasana B
• 🌸 Chaturanga Dandasana
• 🌸 Urdvamukha Svanasana
• 🌸 Adhomukha Svanasana
• 🌸 Bibhadrasana A
• 🌸 Chaturanga Dandasana
• 🌸 Urdvamukha Svanasana
• 🌸 Adhomukhasvanasana
• 🌸 Birbhadrasana A
• 🌸 Chaturanga Dandasana
• 🌸 Urdvamukha Svanasana
• 🌸 Adhomukha Svanasana
• 🌸 Uttanasana B
• 🌸 Uttanasana A
• 🌸 Utkatasana
• 🌸 Samathiti

Primary Series – Standing Asanas

• 🌸 Janusirsasana B – Head to Knee Pose B
• 🌸 Janusirsasana A – Head to Knee Pose A
• 🌸 Triyang Mukhaipada Paschimottanasana – One Leg Folded Forward Bend Pose
• 🌸 Ardha Baddha Padma Paschimottanasana – Half Bound Lotus Forward Bend Pose
• 🌸 Purvattanasana – Intense West Stretch
• 🌸 Paschimottanasana C – Intense West Stretch Pose C
• 🌸 Paschimottanasana B – Intense West Stretch Pose B
• 🌸 Paschimottanasana A – Intense West Stretch Pose A
• 🌸 Dandassana – Staff Pose
• 🌸 Virbhadrasana B, Warrior Pose B
• 🌸 Virbhadrasana A, Warrior Pose A
• 🌸 Utkatasana, Fierce Pose
• 🌸 Ardhabadha Padmottanasana, Half Bound Lotus Forward Bend Pose
• 🌸 Utthita Hasta Padongusthasana,1,2,3,4, Extended Hand to Big Toes Pose
• 🌸 Parsvatanasan,, Intense Side Stretch Pose
• 🌸 Prasarita Padottanasasna D, Intense Wide Leg Stretch D
• 🌸 Prasarita Padottanasasna C, Intense Wide Leg Stretch C
• 🌸 Prasarita Padottanasasna B, Intense Wide Leg Stretch B
• 🌸 Prasarita Padottanasasna A, Intense Wide Leg Stretch A
• 🌸 Parivrita Parsvakonasana, Revolving Side Angle Pose
• 🌸 Uthita Parsva Konasna, Extended Side Angle Pose
• 🌸 Parivrita Trikonasana, Revolving Triangle Pose
• 🌸 Utthita Trikonasana, Extended Triangle Pose
• 🌸 Pada Angusthasana – B, Big Toe Pose - B
• 🌸 Pada Angusthasana – A, Big Toe Pose – A
• 🌸 Janusirsasana C – Head to Knee Pose C
• 🌸 Marichasana A – Pose Dedicated to the Sage Marichi – A
• 🌸 Marichasana B – Pose Dedicated to the Sage Marichi - B
• 🌸 Marichasana C – Pose Dedicated to the Sage Marichi - C
• 🌸 Marichasana D – Pose Dedicated to the Sage Marichi – D
• 🌸 Navasana – Boat Pose (4 times withhold 5 breaths each time)
• 🌸 Kurmasana – Tortoise Pose
• 🌸 Supta Kurmasana – Sleeping Tortoise Pose
• 🌸 Garbha Pindasana – Embryo in Womb Pose
• 🌸 Kukkutasana – Rooster Pose
• 🌸 Badhakonasana A – Bound Angle Pose A
• 🌸 Badhakonasana B – Bound Angle Pose B
• 🌸 Upavistha Konasana A – Seated Angle Pose A
• 🌸 Upavistha Konasana B – Seated Angle Pose B
• 🌸 Suptakonasana A – Lying Down Angle Pose A
• 🌸 Suptakonasana B – Lying Down Angle Pose B
• 🌸 Supta Padongusthasana – Reclining Big Toe Posture (3 ways)
• 🌸 Ubhaya Padongusthasana – Both Big Toes Pose
• 🌸 Urdva Mukha Paschimottasana – Upward Facing Full Forward Bend Pose
• 🌸 Setubandhasana – Bridge Pose
• 🌸 Urdwa Danurasana – Upward Bow Pose
• 🌸 Paschimotanasana – Full forward Bend West Stretch Pose
• 🌸 Salamba Sarvangasana – Shoulder Stand Pose
• 🌸 Halasana – Plow Pose
• 🌸 Karnapidasana – Ear Pressure Pose
• 🌸 Urdva Padmasana – Upward Lotus Pose
• 🌸 Pindasana – Embryo Pose
• 🌸 Matsyassana – Fish Pose
• 🌸 Uttana Padasana – Extended Leg Pose
• 🌸 Sirshasana – Head Stand Pose
• 🌸 Yoga Mudra – Sealed Yoga Pose
• 🌸 Padmasana – Lotus Pose
• 🌸 Uttpluthi – Uprooting Pose
• 🌸 Shavasana – Corpse Pose

• 🌸 Workshop on forward bendinge
• 🌸 Workshop on hip opening
• 🌸 Workshop on back bending
• 🌸 Workshop on twisting postures
• 🌸 Workshop on shoulder opening
• 🌸 Workshop on inversions

• 🌸 Introduction and significance of Anatomy and physiology in Yogic practices
• 🌸 Introduction to Organ Systems
• 🌸 Integumentary System
• 🌸 Introduction to Skeletal System
• 🌸 Joints and Skull
• 🌸 Introduction to spine
• 🌸 Spine disorders
• 🌸 Spinal movements and their limitation
• 🌸 Introduction of Pelvis and disorders
• 🌸 Pelvis movements and their limitation
• 🌸 Introduction of upper limb
• 🌸 Discussion on disorders and limitations in the movements in the Shoulder girdle and elbow joints.
• 🌸Discussion on disorders and limitations of Wrist and Knee joints and their movements.
• 🌸 Discussion on the rib cage and respiratory system, implications of pranayama practices, and their effects on the respiratory system
• 🌸 Introduction of kinesiological posture analysis
• 🌸 Introduction to Muscular system
• 🌸 Discussion on Fascia and Muscle contractions
• 🌸 Discussion on Upper limb muscles
• 🌸 Discussion on Muscles present in the torso
• 🌸 Discussion on Muscles present in lower limb
• 🌸 Discussion on Nervous system and Circulatory system

Introduction of Pranayama

• 🌸 Meaning of Pranayama
• 🌸 Definition
• 🌸 Breathing experiment
• 🌸 Conclusion

Kapalbhati Pranayama (Frontal brain cleaning breath)

• 🌸 Introduction - Meaning - Benefits - Contradictions
• 🌸 Duration of practice - Demonstration of Kpalabhati Pranayama
• 🌸 Preparation of Kapalabhati for students - Technique One
• 🌸 How to do Kpalabhati Pranayama?

Sheetali Pranayama (Cooling breath)

• 🌸 Introduction – Meaning - Benefits - Contradictions
• 🌸 Duration of practice - Demonstration of Sheetali Pranayama
• 🌸 Preparation of Sheetali for students
• 🌸 Technique One
• 🌸 How to do Sheetali Pranayama?

Sheetkari Pranayama (Hishing Breath)

• 🌸 Introduction – Meaning - Benefits - Contradictions
• 🌸 Duration of practice - Demonstration of Sheetkari Pranayama
• 🌸 Preparation of Sheetkari for students
• 🌸 Technique One
• 🌸 How to do Sheetkari Pranayama?

Bhastrika Pranayama (Bellows Breath)

• 🌸 Introduction – Meaning - Benefits - Contradictions
• 🌸 Duration of practice - Demonstration of Bhastrika Pranayama
• 🌸 Preparation of Bhastrika for students
• 🌸 Technique One
• 🌸 How to do Bhastrika Pranayama?

Bhramri Pranayama(Humming Bee Breath)

• 🌸 Introduction – Meaning - Benefits - Contradictions
• 🌸 Duration of practice - Demonstration of Bhramri Pranayama
• 🌸 Preparation of Bhramri for students
• 🌸 Technique One
• 🌸 How to do Bhramri Pranayama?

Ujjayi (Psychic Breath)

• 🌸 Introduction – Meaning - Benefits - Contradictions
• 🌸 Duration of practice - Demonstration of Ujjayi Pranayama
• 🌸 Preparation of Ujjayi for students
• 🌸 Technique One
• 🌸 How to do Ujjayi Pranayama?

Nadishodhana Pranayama 2 & 3 (Psychic Network / Chanel Purification)

• 🌸 Introduction – Meaning - Benefits - Contradictions
• 🌸 Duration of practice - Demonstration of Nadishodhana Pranayama
• 🌸 Preparation of Nadishodhana for students
• 🌸 Technique One
• 🌸 How to do Nadishodhana Pranayama?

Introduction to Six types of Satkarma

• 🌸 Meaning of Satkarma
• 🌸 Contradictions
• 🌸 Benefits

Introduction to the practical Jala Neti

• 🌸 Contradictions
• 🌸 Preparation of Jala Neti
• 🌸 Benefits
• 🌸 Demonstration of Jala Neti by Teacher
• 🌸 Technique Practice with students

Introduction to the practical Sutraneti

• 🌸 Contradictions
• 🌸 Preparation of Sutraneti
• 🌸 Benefits
• 🌸 Demonstration of Sutraneti by Teacher
• 🌸 Technique Practice with students

With the presence of a teacher

• 🌸 With the presence of a teacher, students will prepare the class to practice Jala Neti & Sutra Neti themself. The teacher will observe the class.

Jalandhara Bandha

• 🌸 Introduction - Meaning - Benefits
• 🌸 Contradictions - Duration of practice
• 🌸 Preparation
• 🌸 Demonstration
• 🌸 Technique Practice with students

Udiyana Bandha

• 🌸 Introduction - Meaning - Benefits
• 🌸 Contradictions - Duration of practice
• 🌸 Preparation
• 🌸 Demonstration
• 🌸 Technique Practice with students

Mula Bandha

• 🌸 Introduction - Meaning - Benefits
• 🌸 Contradictions - Duration of practice
• 🌸 Preparation
• 🌸 Demonstration
• 🌸 Technique Practice with students

Maha Bandhaa

• 🌸 Introduction - Meaning - Benefits
• 🌸 Contradictions - Duration of practice
• 🌸 Preparation
• 🌸 Demonstration
• 🌸 Technique Practice with students

Jnana Mudra (Psychic Gesture of Knowledge)

• 🌸 Introduction - Duration - Benefits
• 🌸 Preparation - Demonstration
• 🌸 Technique Practice with students

Chin Mudra (Psychic Gesture of Consciousness)

• 🌸 Introduction - Duration - Benefits
• 🌸 Preparation - Demonstration
• 🌸 Technique Practice with students

Bhairava Mudra – Shiva Mudra

• 🌸 Introduction - Duration - Benefits
• 🌸 Preparation - Demonstration
• 🌸 Technique Practice with students

Hridaya Mudra – Heart gesture

• 🌸 Introduction - Duration - Benefits
• 🌸 Preparation - Demonstration
• 🌸 Technique Practice with students

• 🌸 Introduction of Meditation/ Meaning and things
• 🌸 Mantra Chanting with meaning and Benefits/Practice
• 🌸 Apa Meditation with meaning and Benefits/Practice
• 🌸 Sixty One Energy Points discussion
• 🌸 OM Meditation with meaning and Benefits/ Practice
• 🌸 The practice of Osho Dynamic Meditation
• 🌸 Music Meditation Practice
• 🌸 Dancing Meditation Practice
• 🌸 Walking Meditation Practice
• 🌸 Introduction of Tratak meditation/Stages /Benefits
• 🌸 The practice of Dot Meditation
• 🌸 The practice of Yantra Meditation
• 🌸 Practice of Candle Meditation

Synopsis of Featured Teachings:

• 🌸 Point-to-Point Movement and then Stillness
• 🌸 Point-to-Point Tension and Relaxation
• 🌸 Entire-Body Tension and Relaxation
• 🌸 Point-to-Point Relaxation
• 🌸 Selective Tension and Relaxation of Body Parts
• 🌸 More Detailed Point-to-Point Relaxation with Visualization of Pure White Divine Light at the Cardiac Center
• 🌸 Selective Tension and Relaxation of Body Parts
• 🌸 Detailed Point-to-Point Relaxation with Spinal Breathing and "So-Ham"

Benefits of Mantra Chanting

• 🌸 Hatha Yoga Manra - Yogena Schitasya Padena Vacham
• 🌸 Om Asato Maa Sad-Gamaya, Tamaso Maa
• 🌸 Entire-Body Om Saha Na bhavatu, Saha Nau Bhunaktu
• 🌸 Aum mantra - Aum…Aum..Aum
• 🌸 Gayatri mantra - Om Bhur Bhubah Swaha
• 🌸 Ganesh mantra - Om Vakratunda mahaakaaya
• 🌸 Guru Mantra - Guru Brahma Guru Visnu
• 🌸 Astanga Vinyasa Closing Mantra - Swasti prajaabhyah paripala

Astanga Vinyas Mantra

• 🌸 Avahu Purusa Karam, shankha
• 🌸 Vande Gurunam Charanara Vinde
• 🌸 Astanga Vinyasa Closing Mantra - Swasti prajaabhyah paripala

• 🌸 Yoga Sutra - discipline, types of thoughts, God
• 🌸 7 Chakras – Muladhara, Swadhisthana, Manipur, Anahata, Visudha, Anjya, Sahasrara
• 🌸 Three types of gunas – Satva, Rajas & Tamas
• 🌸 Three types of body< – Sthula, Sukhma & Karana
• 🌸 Types of Yoga (Hatha, Karma, Bhakti, Astanga)
• 🌸 What is yoga? Introduction of Yoga
• 🌸 What is philosophy?
• 🌸 What are the obstacles to yoga?
• 🌸 What are the causes of pain?
• 🌸 What are the eight limbs of Yoga?
• 🌸 Exercises
• 🌸 Exam

• 🌸 Structuring and sequencing poses
• 🌸 Sanskrit names of poses
• 🌸 Manual / verbal adjustments
• 🌸 Modifications with props
• 🌸 Space considerations
• 🌸 Time considerations
• 🌸 Age considerations