200 Hour Hatha Yoga + Ayurveda Training Course in Bali

1st week

• Pawanmuktasana series A
• Surya Namaskar ( Hatha)
• Virbhadrasana A & B
• Utthita Trikona asana
• Parvakonasana
• Parivritta parsvakonasana
• parsvaottanasana

Sitting Postures

• Bhardwaj asana
• Merudanda vakrasana
• Ardha matsendrasana
• Ardha ustrasana
• Bhujangasana
• Ardha salbasana
• Paschimottasana
• Janusirsasana
• purvottansana
• pawan muktasana series B
• pawan muktasana C / A
• Surya namaskar B
• Trikonasana
• Parsvakonasana
• Virbhadrasana A
• Virbhadrasana B
• Ardha chandrasana
• Virbhadrasana
• Natrajasana
• Vriksasana

2nd week

• pawan muktasana C / A
• Surya namaskar B
• Trikonasana
• Parsvakonasana
• Virbhadrasana A
• Virbhadrasana B
• Ardha chandrasana
• Virbhadrasana C
• Utthita hasta padangusthasana A/ B
• Vriksasana
• Garudasana

Sitting Postures

• Marichyasana A
• Marichyasana B
• Marichyasana C

Back bending postures

• Ustrasana
• Rajkapottasana
• Dhanurasana
• Chakrasana
• Setubandhasana

Forward fold

• Paschimottanasana
• Janu sirsasana
• Triangmukha ekapada paschimotanasana
• Gatyamal paschimotanasana
• purvottanasana
• Inversions
• Sarvagasana
• Core exercises

3rd Week

• Sun salutation A/ B/ C (Hatha yoga)
• Sequencing
• Virbhadrasana A & B
• Trikonasana
• Parivrtta Trikonasana
• Parsvakonasana
• Parivrittaparsvakonasana
• Arm-balancing
• Bakasana
• Mayurasana
• Eka padabaka dhyanasana
• Parsva bakasana
• Dwi hasta bhujasana
• Hamasana
• Vashisthasana
• Vrischikasana
• Kaundilyasana
• Astavakrasana
• Inversions
• Sarvangasana
• Sirsasana
• Halasana
• Karnapidasana
• Matsyasana
• Savasana
• Teaching methodology

• Introduction to Yoga Philosophy ,
• its philosophy and evolution
• Introduction to yoga sutras of patanjali
• Nadis ( Ida Pingala& Sushumna)
• Chakras the energy channels
• Explanation to Hatha yoga limbs( Shatkarma, Asana< Pranayama etc.)
• Introduction to Yoga Philosophy(Yog Darshan)
• Eight limbs of Ashtanga Yoga
• Pancha - Vayus
• Panchakoshas
• Sattva , Rajas & Tamas (Triguna)
• 4 padas of yoga sutras
• 3 Ages
• Lives of yogis (Inspiring stories)
• Introduction to Vedas
• Question & Answers

• Body Movement & Planes
• Joints and How to Protect them in Asanas
• Anatomy and Physiology of Muscles
• Anatomy and Physiology of Ankle
• Anatomy and Physiology of Knee
• Anatomy and Physiology of Hip
• Anatomy and Physiology of Spine
• 8. Anatomy and Physiology of Shoulder
• Breathing mechanism in Yoga
• Workshop on different Asanas
• Physiology of Muscles
• Short introduction to Mudras & Bandhas
• Food & Digestive System
• Introduction to Respiratory System
• Introduction to Nervous System

• Introduction of Pranayama
• Intoduction to shatkarma (six cleansing practices)
• Benefits of pranayama
• introduction to meditative poses
• Introduction to mudras
• General guidelines
• Clavicular Breathing
• Thorocic Breathing
• Diaphragmatic Breathing
• Yogic Breathing
• Ujjayi
• Bhastrika
• Kapalbhati
• Nadi – Sodhana
• Bhramari
• Surya – Bhedi
• Chandra – Bhedi
• Sheetali
• Sheetkari

• Mula Bandhas
• Udiyana bandha
• Jalandhar bandha
• Maha bandha

• Om Asato Maa Sadgamaya (Mantra from Upanishad)
• Tvameva mata ca pita Tvameva (Sloka on gods)
• Vande Gurunam Charnarvinde(Ashtanga opening mantra)
• Guru Brahma Guru Vishnu Gurudevo maheshwara ( Guru stotram)
• Swasti Prajabhyay(Ashtanga closing mantra)
• Tvameva mata ca pita Tvameva (Sloka on gods)
• Om Tryambakam Yajamahe ( Mantra on lord shiva)
• Om sahana vavatu ( Mantra from Upanishad)
• Yogena Cittasya ( Sloka on sage Patanjali)
• Hare rama, Hare Krishna ( Maha mantra)

• Jnana mudra
• Chin mudra
• Shanmukhi
• Bhairava mudra
• Shambhavi mudra
• Nasikagra/ pranav

• Rubber-neti
• Eye-cleansing
• Kapalbhati- cleansing the lungs
• kunjal - stomach cleansing

• How to sequence a class
• How to work with breathing and posture to create an appropriate sequence
• How to adjust
• How to work with different level of students
• How to cue / instruct at different level
• Building Positive & conscious communication, Friendship and trust
• Time management
• Qualities of a teacher
• Principles of demonstration, observation.
• Assisting
• Correcting
• Use of voice in class
• Mental & emotional preparation for teaching
• Class preparation
• Step by step class structure planning.

• Fundamentals of Body alignment
• What is need of alignment
• Standing poses
• Seated postures
• Backward extension postures
• Forward extension postures
• Twisting postures
• Inverted postures
• How to do a pose
• What is alignment of a pose
• Common mistakes
• Precautions
• Contraindication
• Benefits
• Modification
• Verbal adjustments
• Hands on adjustments

• Introduction to Meditation
• Why Meditation ?
• Obstacles in Meditation
• Role of concentration in Meditation tips for developing concentration Meditation on Body and Breath
• different types of meditation technique
• Om / Mantra Meditation
• Antat and Bahir
• Trataka
• Osho Dynamic meditation
• Tips for Silence Meditation Practice Japa Meditation
• Ajapa japa
• Antar mouna
• Nada bhrahma Meditation

• Written Test
• Asana Practical Test
• Attendance
• Performance
• Behaviour

• Sound healing
• Keertan meditation
• Beach yoga
• Acro yoga
• Yin yoga
• Partner yoga
• Iyenger class

Note:- all these additional classes are not part of the course but included additionally in the course.

• Introduction to Ayurveda
• Pillars of health
• The concept of 5 elements and gunas
• All about doshas – Vata, Pitta, Kapha
• What is my dosha? (body & mind constitution), guided self – assessment
• The concept of Agni – the foundation of health
• The concept of Ama – the main reason for disease
• The understanding of disease in Ayurveda, stages of disease, factors causing excess of dosha in the body & mind, signs of imbalances and treatments
• Vikriti – current imbalances (guided self – assessment)
• How to balance your dosha with diet, lifestyle, and treatments
• Practical class – Vasti oil treatment
• Daily support for health – Dinacharya & Ritucharya
• Practical class with Abhyanga self–massage and Marma face & head massage