200 Hour Weekend (7am to 11am) Syllabus

Syllabus for 200 Hour (7am-11am) Weekdays Yoga Teacher Training Course

Paper 1 – Techniques, Training, and Practice

Unit-1 Asana

Unit-1 A Yoga Mantras

Unit-1 B Historical Context of Asana

Unit-1 C Poses Specific to Traditional Hatha Yoga Lineage

Unit-1 D Asana Sequencing

Unit-1 E Asana Anatomy and Alignment

Unit-1 F Asana Contraindications

Unit-1 G Standing Asana

Beginners Level Asanas

1. Samasthiti(upright or equal standing pose)
2. Tadasana (Mountain Pose)
3. Ardhakati Chakrasana(half lateral wheel pose)
4. Vrksasana (Tree Pose)
5. Ardha Uttanasana- Standing Half Forward Bend
6. 06. Padahastasana (hand to foot pose)
7. Ardha Chakrasana (half wheel pose)

Intermediate Level

8. Utkatasana (Mighty Pose)
9. Utthita Trikonasana (extended triangle pose)
10. Virabhadrasana-1(warrior 1)

Advanced Level

11. Padangusthasana (holding the big toes)
12. Malasana (garland pose)

Unit-1 H Surya Namaskara- Satyananda School of Yoga

Practice Surya Namaskara Twelve Steps

Unit-1 I Kneeling Asana

Beginners Level Kneeling Asana

13. Vajrasana (Diamond Pose)
14. Balasana(Child’s Pose) or Shashankasana (pose of the moon or hare pose)
15. Madukasana(Frog Pose) or Bhadrasana (gracious pose)

Intermediate Level Kneeling Asana

16. Virasana (hero pose)
17. Ushtrasana (camel pose)

Advanced Level Kneeling Asana

18. Parighasana (gate pose)
19. Supta Virasana (recline hero pose)

Unit-1 J Sitting Asana

Beginners Level

20. Sukhasana(Easy pose)
21. Siddhasana ((adept’s pose or psychic pose)

Siddha Yoni Asana (accomplished pose for women)

22. Padmasana (lotus pose)

Intermediate Level

23. Janu Sirsasana (Head to Knee Pose)
24. Paschimottanasana (Ugrasana or Brahmacharyasana)
25. 25. Gomukhasana (cow face resembling)
26. Upavistha Konasana (Wide Angle Seated Forward Bend Pose)
27. Baddha Konasana (bounded angle pose)
28. Ardha Matsyendrasana (half spinal twist)

Advanced level

29. Paripurna Navasana (complete boat pose)
30. Ubhaya Padangustasana (Ubhaya – both, padangusta – big toe)

Unit-1 K Supine Asana (on Back)

Beginners Level Supine Asana

31. Shavasana (Corpse Pose)
32. Uttan Padasana

Intermediate Level

33. Salamba Sarvangasana(supported Sarvangasana)
34. Supta Konasana(Reclining Angle Pose)
35. Urdhva Chakrasana (upward wheel pose)

Advanced Level

36. Supta Padangusthasana (supine holding big toe)

37.Halasana (Plough Pose)

Unit-1 L Prone Asana (abdomen Pose)

Beginners Level Prone Asana

38. Makarasana (Crocodile Pose)
39. Salabhasana (locust pose)
40. Sarpasana (Snake Pose)
41. Bhujangasana(serpent pose)

Intermediate Level Prone Asana

42. Dhanurasana(bow pose)
43. 43. Urdhva Mukha Svanasana (upward facing dog pose)

Advanced Level Prone Asana

44. Parsva Dhanurasana(sideways bow pose)

Unit-1 M Arm Balancing Asana

45. Phalakasana (Plank Pose) or Santolanasana (balancing pose)
46. Purvottanasana(east intense stretch pose)

Unit-1N Shatkarma- Cleansing Practices

1. Jala Neti- Nasal Cleansing with Water
2. Vaman Dhauti- Regurgitative Cleansing

Unit-2 Pranayama Techniques

Teaching Pranayama Techniques

1. Kapalbhati Pranayama (frontal brain cleansing breath)
2. Bhastrika Pranayama (bellows breath)
3. Nadi Shodhana Pranayama (psychic network purification)
4. Ujjayi Pranayama (the psychic breath)
5. Surya Bhedana Pranayama (stimulating vitality)
6. Sheetali Pranayama(Cooling Pranayama)
7. Sheetkari Pranayama (Hissing Breath)
8. Bhramari Pranayama (humming bee breath)

Unit-3 Meditation

Meditation (Dhyana) Methods

1.   Meditation on Breath- Anapana Sati

2.  Mantra Meditation

Mantra Chanting, Mudras & Their Association with Meditation

Paper 2 – Anatomy & Physiology

Unit-1 Anatomy

Unit-1 A Introduction to Anatomy and Physiology

Unit-2 Physiology

Unit-2 A Nervous System & Yoga

Unit-2 B Endocrine System & Yoga

Unit-2 C Respiratory System & Yoga

Unit-3 Biomechanics

Unit-3 A Understanding Biomechanics

Unit-3 B Movement in Yoga As It Relate To Contraindications, Misalignments & Adaptations

Paper-3 Yoga Humanities

Unit-1 History

Unit-1 A Historical Context of the Term ‘Yoga’

Unit-1 B Intention To Offer Hatha Yoga Style & Methodology: Prepare Trainees to be  Teachers

Unit-2 Philosophy

Unit-2 A Definition of Yoga & Broad Terms Related to Yoga Philosophy

Unit-2 B Hatha Yoga Pradipika

Unit-3 Ethics

Unit-3 A Yogic Ethical Precepts- Patanjali Yoga Sutras & Buddha Concepts

Unit-3 B Relationship to Yoga Alliance’s Ethical Commitment

Paper- 4 Professional Essentials

Unit-1 Teaching Methodology

Unit-1 A Teaching Methodology In Yoga

Unit-1 B Class Management: Group Dynamics & Trainees Role as a Yoga Teacher

Unit-2 Professional Development

Unit-2 A Professional Development in Relation to Yoga Organizations

Unit-2 A1 Yoga Alliance Credentialing Process

Unit-2 E Business Concepts To Support Trainees Growth In Yoga

Unit-3 Practicum

Unit-3 A Knowledge, Skills, & Experience

Unit-3 A1 Opportunities For The Trainees To Understand All Twelve Key Competencies