200 hrs Yoga TTC
Module 1
History of Yoga
Module 1: Techniques, Training & Practice (80 Hours)
A. Asana Practice & Teaching Methodology
(45 Hours)
This section introduces foundational yoga postures, their method of practice, benefits, contraindications, and modifications. Each asana is studied in detail with teaching methodology and alignment principles.
Standing Poses
Standing Pose 1:
ताड़ासन – Tadasana – Mountain Pose
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ताड़ासन – Tadasana – Mountain Pose
HOW TO ENTER & EXIT:
Entering:
• Stand with feet together (or hip-width for stability), arms by sides.
• Spread toes, press four corners of feet; lift arches.
• Engage thighs, lift kneecaps; rotate upper thighs slightly inward.
• Lengthen tailbone; pelvis neutral; torso lifts, shoulder blades soften.
• Arms reach overhead; shoulders parallel to pelvis; steady nasal breathing.
Hold 30s.
Exiting:
• Lower arms on an exhale; return to neutral Tadasana.
BASIC JOINT POSITIONS:
Knees extend; hips neutral; shoulders adduct; elbows extend; cervical spine neutral; scapulae adduct/depress.
BENEFITS:
Strengthens thighs/knees/ankles/abdomen; improves posture; supports respiratory, nervous, digestive systems; improves circulation; may help flat feet; can aid height in youth.
CONTRAINDICATIONS:
Low blood pressure; significant balance issues/vertigo—practice with support.
MODIFICATIONS:
Feet hip-width; back to wall; micro-bend knees; blocks/strap for overhead reach.
TEACHING TIPS:
Cue feet to root evenly; draw energy up inner legs; lengthen through crown.
Standing Pose 2:
उत्कटासन – Utkatāsana – Chair Pose
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उत्कटासन – Utkatāsana – Chair Pose
HOW TO ENTER & EXIT:
Entering:
• From Tadasana, inhale arms overhead parallel, palms facing in.
• Exhale, bend knees as if sitting; keep knees tracking over ankles (not past toes).
• Engage core; chest lifts; shoulders soften.
• Gaze forward; breathe 30–60s.
Exiting:
• Inhale, press through heels, straighten legs; exhale, arms down to Tadasana.
BASIC JOINT POSITIONS:
Knees flex; hips flex/adduct; back extends; shoulders flex/external rotate; elbows extend; forearms pronate; cervical spine extends slightly.
BENEFITS:
Strengthens legs and core; improves posture and endurance; stimulates heart/diaphragm; enhances focus.
CONTRAINDICATIONS:
Knee, hip, ankle issues; chronic low-back pain/disc conditions; cardiovascular issues—modify or avoid.
MODIFICATIONS:
Feet hip-width; lift heels on blanket; sit higher; hands at heart; back-to-wall support.
TEACHING TIPS:
Cue weight into heels; ribs down; tailbone long; keep knees behind toes.
Standing Pose 3:
वीरभद्रासन I – Vīrabhadrāsana I – Warrior I
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वीरभद्रासन I – Vīrabhadrāsana I – Warrior I
HOW TO ENTER & EXIT:
Entering:
• From Tadasana, step back; back foot ~45°; front knee over ankle.
• Square hips toward front; inhale arms overhead.
• Engage core; steady gaze; hold 5–10 breaths.
Exiting:
• Exhale arms down; straighten front leg; step forward; repeat other side.
BASIC JOINT POSITIONS:
Back foot turns in ~30–45° (supinates); front foot 90°; back hip/knee extend; front hip/knee flex; shoulders flex; elbows extend; spine and cervical spine extend.
BENEFITS:
Strengthens legs; stretches hips/groins/shoulders; improves balance/coordination; energizes.
CONTRAINDICATIONS:
Front-knee injuries; hip issues; chronic low-back pain; pregnancy (esp. later); wrist concerns overhead.
MODIFICATIONS:
Narrow stance; shorter step; slight bend in back knee; hands at heart or hips; neutral gaze.
TEACHING TIPS:
Cue to root outer edge of back foot; keep front knee tracking; brighten side ribs.
Standing Pose 4:
वीरभद्रासन II – Vīrabhadrāsana II – Warrior II
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वीरभद्रासन II – Vīrabhadrāsana II – Warrior II
HOW TO ENTER & EXIT:
Entering:
• Step wide 3–4 ft; front foot 90°, back foot ~30°; heels aligned.
• Exhale, bend front knee to ~90° over ankle; arms parallel; gaze over front fingers.
Exiting:
• Straighten front leg; arms down; step in; repeat other side.
BASIC JOINT POSITIONS:
Front/back knees extend (back), front knee flexes; hips open; shoulders abduct; elbows extend.
BENEFITS:
Builds strength in legs/core/upper body; improves balance/focus; opens hips/shoulders; relieves stress.
CONTRAINDICATIONS:
Knee/hip/low-back issues; pregnancy later trimesters; ankle instability—modify or avoid.
MODIFICATIONS:
Feet closer; shorter stance; slight bend in front knee; practice at wall; lower arms if needed.
TEACHING TIPS:
Cue front knee to center of foot; lengthen through both arms; keep torso stacked over hips.
Standing Pose 5:
त्रिकोणासन – Trikoṇāsana – Triangle Pose
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त्रिकोणासन – Trikoṇāsana – Triangle Pose
HOW TO ENTER & EXIT:
Entering:
• From wide stance, front foot 90°, back foot slightly in.
• Arms to T; hinge at front hip; reach forward; lower hand to shin/block/floor.
• Top arm along ear or sky; gaze up or forward.
Exiting:
• Inhale, rise through top hand; return to center; switch sides.
BASIC JOINT POSITIONS:
Front/back knees extend; back foot turns in ~30° (supinates); trunk lateral flexion; front hip flexes; back hip extends/external rotation; shoulders abduct; elbows extend.
BENEFITS:
Stretches legs/hips/spine/chest; improves balance and coordination; reduces stress/fatigue.
CONTRAINDICATIONS:
Knee injuries; back pain/herniation; hip issues; pregnancy—use caution; neck issues—neutral gaze.
MODIFICATIONS:
Use block; micro-bend front knee; widen stance; adjust top-arm angle; chair/wall support.
TEACHING TIPS:
Cue length in both side bodies; stack shoulders; press through feet to lift arches.
Backbends
Backbend 1:
उर्ध्व मुख श्वानासन – Urdhva Mukha Śvānāsana – Upward Facing Dog
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उर्ध्व मुख श्वानासन – Urdhva Mukha Śvānāsana – Upward Facing Dog
HOW TO ENTER & EXIT:
Entering:
• Lie prone; hands by ribs; press tops of feet and thighs.
• Inhale to straighten arms, lift chest; thighs and pelvis light; shoulders back, chest open; gaze forward/up.
Exiting:
• Exhale, bend elbows to lower to mat or transition to Child’s Pose/Down Dog.
BASIC JOINT POSITIONS:
Knees extend; ankles plantarflex; hips extend/internal rotate/adduct; elbows extend; forearms pronate; shoulders extend/external rotate.
BENEFITS:
Strengthens spine/arms; opens chest/shoulders; stretches abdomen/hip flexors; improves posture; aids digestion.
CONTRAINDICATIONS:
Carpal tunnel/wrist pain; recent abdominal surgery/hernia; neck injury; pregnancy (esp. later).
MODIFICATIONS:
Keep low cobra if sensitive; widen hands slightly; press through toes to protect low back.
TEACHING TIPS:
Cue to broaden collarbones; lengthen tailbone toward heels; draw ears away from shoulders.
Backbend 2:
भुजंगासन – Bhujangāsana – Cobra Pose
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भुजंगासन – Bhujangāsana – Cobra Pose
HOW TO ENTER & EXIT:
Entering:
• Lie prone; hands under shoulders; elbows hug ribs.
• Inhale, lift chest using back muscles; keep elbows slightly bent; gaze forward/up.
• Hold 15–30s with steady breath.
Exiting:
• Exhale, lower chest; rest forehead to one side.
BASIC JOINT POSITIONS:
Spinal extension; sacrum counternutation; hips extend/internal rotate/adduct; knees extend; ankles plantarflex; scapula neutral/upward rotation; GHJ external rotation; elbows extend; forearms pronate.
BENEFITS:
Strengthens spine; opens chest/shoulders/abdomen; stimulates digestion; reduces stress; may ease mild sciatica.
CONTRAINDICATIONS:
Acute back/neck injury; pregnancy later stages.
MODIFICATIONS:
Low Cobra with minimal arm push; blanket under pelvis if needed.
TEACHING TIPS:
Cue pubic bone heavy; pull heart forward; keep back of neck long.
Backbend 3:
सेतु बन्धासन – Setu Bandha Sarvāṅgāsana – Bridge Pose
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सेतु बन्धासन – Setu Bandha Sarvāṅgāsana – Bridge Pose
HOW TO ENTER & EXIT:
Entering:
• Lie supine; knees bent, feet hip-width near sit bones; arms alongside.
• Inhale, press feet, lift hips; interlace fingers under back or keep arms long; hold 30–60s.
Exiting:
• Release hands; exhale, lower spine slowly; rest.
BASIC JOINT POSITIONS:
Shoulders extend/external rotate; elbows extend; forearms supinate; knees flex; hips extend/internal rotate/adduct; trunk extends.
BENEFITS:
Strengthens back/posterior chain; opens chest/spine; stimulates thyroid; improves circulation; calms mind.
CONTRAINDICATIONS:
Neck or serious back injury; recent abdominal/postpartum surgery.
MODIFICATIONS:
Block under sacrum for supported bridge; feet a bit wider if needed.
TEACHING TIPS:
Cue knees track forward; lengthen tailbone to knees; keep throat soft.
Backbend 4:
उर्ध्व धनुरासन – Urdhva Dhanurāsana – Upward Bow/Wheel
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उर्ध्व धनुरासन – Urdhva Dhanurāsana – Upward Bow/Wheel
HOW TO ENTER & EXIT:
Entering:
• From supine, bend knees, feet hip-width close to hips.
• Hands by ears, fingers toward shoulders; lift to bridge first, then press to full wheel on inhale.
• Chest to wall; neck neutral; breathe steadily.
Exiting:
• Tuck chin; lower to crown if used, then slowly release shoulders/hips to mat; rest.
BASIC JOINT POSITIONS:
Shoulders flex/abduct; elbows extend; forearms pronate; hips extend/internal rotate/adduct; knees extend; feet pronate; trunk extends.
BENEFITS:
Strengthens spine/arms/legs; opens chest; stimulates abdominal organs; elevates mood; improves coordination.
CONTRAINDICATIONS:
Back injury; wrist issues; pregnancy; severe headache; recent abdominal surgery.
MODIFICATIONS:
Use bridge or small wheel on blocks; partner/wall assist; work shoulder/hip openers first.
TEACHING TIPS:
Cue to press through feet and hands evenly; lift sternum; keep knees tracking hip-width.
Backbend 5:
धनुरासन – Dhanurāsana – Bow Pose
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धनुरासन – Dhanurāsana – Bow Pose
HOW TO ENTER & EXIT:
Entering:
• Prone; bend knees; reach back to hold ankles.
• Inhale, kick feet into hands to lift chest/thighs creating bow shape; gaze forward/up; hold 15–30s.
Exiting:
• Exhale, lower chest and thighs; release ankles; rest prone.
BASIC JOINT POSITIONS:
Shoulders extend; elbows extend; forearms pronate; hips extend/internal rotate/adduct; knees flex; ankles dorsiflex; trunk extends.
BENEFITS:
Strengthens back; opens chest/shoulders/hip flexors; improves spinal flexibility; stimulates digestion; relieves stress.
CONTRAINDICATIONS:
Pregnancy; recent abdominal surgery; severe low-back pain; acute asthma; wrist issues.
MODIFICATIONS:
Half-bow (one leg); blanket under ribs/pelvis.
TEACHING TIPS:
Cue to kick back more than pull shoulders; lengthen tailbone; broaden across collarbones.
Backbend 6:
पूर्वोत्तानासन – Pūrvottānāsana – Upward Plank
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पूर्वोत्तानासन – Pūrvottānāsana – Upward Plank
HOW TO ENTER & EXIT:
Entering:
• Sit, hands behind with fingers toward feet; lift chest; press feet; elevate pelvis to reverse tabletop.
• Straighten knees to full plank; let head release back if neck is healthy.
Exiting:
• Inhale to stabilize; exhale, lower hips; sit tall.
BASIC JOINT POSITIONS:
Shoulders extend/external rotate; elbows extend; forearms pronate; trunk/cervical spine extend; hips extend/internal rotate/adduct; knees extend; ankles plantarflex.
BENEFITS:
Strengthens arms/wrists/legs; opens chest/shoulders/abdomen; aids posture; improves focus; reduces stress.
CONTRAINDICATIONS:
Wrist/shoulder injury; neck issues; recent abdominal surgery/hernia.
MODIFICATIONS:
Reverse tabletop (knees bent); slight elbow bend to reduce wrist extension.
TEACHING TIPS:
Cue to lift sternum; spiral biceps forward; press inner heels.
Hips & Twists / Forward Bends
Hips/Twists 1:
सुखासन – Sukhasana – Easy Pose
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सुखासन – Sukhasana – Easy Pose
HOW TO ENTER & EXIT:
Entering:
• Sit; elevate hips on cushion if needed; cross legs; spine long; hands on knees; soften shoulders; optionally close eyes.
Exiting:
• Uncross; extend legs; shake out; pause.
BASIC JOINT POSITIONS:
Hips flex/abduct/external rotate; knees flex; ankles neutral; trunk slightly extends; shoulders slightly flex.
BENEFITS:
Promotes relaxation/mindfulness; improves hip/lower-back flexibility; supports posture; prepares for meditation.
CONTRAINDICATIONS:
Severe hip/knee issues; recent lower-body surgery; chronic pelvic/lumbar pain—modify.
MODIFICATIONS:
Sit on bolster; one leg extended; back to wall; blocks under knees.
TEACHING TIPS:
Cue sit bones heavy; lengthen spine; soften jaw and throat.
Hips/Twists 2:
बद्ध कोणासन – Baddha Koṇāsana – Bound Angle
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बद्ध कोणासन – Baddha Koṇāsana – Bound Angle
HOW TO ENTER & EXIT:
Entering:
• Sit; bring soles together; hold feet; draw toward pelvis as comfortable.
• Inhale lengthen spine; exhale soften knees toward floor; breathe.
Exiting:
• Release, extend legs; shake out.
BASIC JOINT POSITIONS:
Hips flex/abduct/external rotate; knees flex; ankles neutral; trunk extends; shoulders flex/adduct/external rotate; elbows flex.
BENEFITS:
Opens hips/groins; improves pelvic circulation; calms mind; encourages posture.
CONTRAINDICATIONS:
Knee injuries; hip conditions (arthritis); recent hip/knee surgery; pregnancy later stages—modify.
MODIFICATIONS:
Sit on blanket; blocks under knees; feet further from pelvis; sit at wall.
TEACHING TIPS:
Cue hinge from hips (not spine) if folding; keep sacrum long; breathe into groins.
Forward Bend 1: पाश्चिमोत्तानासन – Pāśchimottānāsana
Seated Forward Bend
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पाश्चिमोत्तानासन – Pāśchimottānāsana – Seated Forward Bend
HOW TO ENTER & EXIT:
Entering:
• Sit with legs extended; inhale arms up to lengthen; exhale hinge from hips to fold; reach feet/ankles/shins or use strap; relax head/neck; breathe.
Exiting:
• Inhale, rise with long spine; exhale arms down; shake legs.
BASIC JOINT POSITIONS:
Hips flex; knees extend; ankles plantarflex; feet evert; trunk flexes; shoulders flex/abduct/external rotate; elbows flex; forearms pronate; wrists extend.
BENEFITS:
Stretches spine/hamstrings/shoulders; calms nervous system; supports liver/kidneys; aids meditation; relieves tension.
CONTRAINDICATIONS:
Severe hamstring strain; chronic back/disc issues; pregnancy (esp. later); acute sciatica; recent abdominal/spinal surgery.
MODIFICATIONS:
Use strap; sit on blanket; bend knees; chair variation; bolster under knees.
TEACHING TIPS:
Cue belly to thighs first, then lengthen; keep front of body long; soften shoulders.
Forward Bend 2: जानु शीर्षासन – Jānu Śīrṣāsana – Head-to-Knee
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जानु शीर्षासन – Jānu Śīrṣāsana – Head-to-Knee
HOW TO ENTER & EXIT:
Entering:
• From dandasana, bend one knee, sole to inner thigh; inhale lengthen; exhale hinge toward extended leg; hold foot/ankle/shin.
Exiting:
• Inhale rise; extend bent leg; switch sides.
BASIC JOINT POSITIONS:
Straight-leg hip flexes; knee extends; ankle plantarflexes; foot everts; bent-leg hip flexes/abducts/external rotates; trunk flexes; shoulders flex/abduct/external rotate; elbows flex; forearms pronate; wrists extend.
BENEFITS:
Stretches hamstrings/low back; improves flexibility; stimulates digestion; calms mind; supports posture.
CONTRAINDICATIONS:
Knee injuries; severe back pain/disc issues; pregnancy later stages; recent surgery.
MODIFICATIONS:
Strap around foot; bend extended knee; cushion under bent-knee; half fold with hands on shins.
TEACHING TIPS:
Cue to square navel toward extended leg; keep sternum forward; soften back of neck.
Forward Bend 3:
उपविष्टकोणासन – Upaviṣṭakoṇāsana
Wide-Angle Seated Forward Bend
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उपविष्टकोणासन – Upaviṣṭakoṇāsana – Wide-Angle Seated Forward Bend
HOW TO ENTER & EXIT:
Entering:
• Sit; open legs wide; flex feet; inhale lengthen; exhale hinge forward; hands to floor/feet; relax head/neck.
Exiting:
• Inhale rise; bring legs together; shake out.
BASIC JOINT POSITIONS:
Hips flex/abduct/external rotate; knees extend; ankles neutral; feet evert; trunk flexes; cervical spine extends; shoulders extend/abduct/external rotate; elbows flex; wrists flex.
BENEFITS:
Opens inner thighs/hips; improves flexibility in hamstrings/groin/low back; calms mind; supports posture and meditation.
CONTRAINDICATIONS:
Knee pain; hip arthritis; recent hip/groin surgery; pregnancy later stages.
MODIFICATIONS:
Sit on cushion; bend knees; blocks under knees; sit against wall.
TEACHING TIPS:
Cue to keep kneecaps pointing up; draw inner thighs back; lengthen from pubis to sternum.
Twist 1:
अर्ध मत्स्येन्द्रासन – Ardha Matsyendrāsana
Half Lord of the Fishes
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अर्ध मत्स्येन्द्रासन – Ardha Matsyendrāsana – Half Lord of the Fishes
HOW TO ENTER & EXIT:
Entering:
• Sit; bend right knee, place foot outside left thigh; tuck left foot near right hip (or keep straight).
• Inhale lengthen; exhale twist right, left elbow outside right knee; gaze over right shoulder; breathe.
Exiting:
• Inhale untwist; extend legs; switch sides.
BASIC JOINT POSITIONS:
Spine extended in twist; one hip externally rotates; top leg foot plants; shoulders relaxed; neck turns with spine; feet ground for stability.
BENEFITS:
Improves spinal mobility; relieves back/neck tension; stimulates digestion; opens chest and breathing.
CONTRAINDICATIONS:
Acute or chronic back issues; pregnancy; herniated discs—modify or avoid.
MODIFICATIONS:
Sit on blanket; keep bottom leg extended; block under hand; gentle twist with hands on hips.
TEACHING TIPS:
Cue to lengthen on inhale, twist on exhale; keep both sit bones grounded.
Core 1:
नावासन – Navāsana - Boat Pose
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नावासन – Navāsana – Boat Pose
HOW TO ENTER & EXIT:
Entering:
• Sit; lean back with long spine; lift feet, shins parallel; extend arms parallel.
• Balance on sit bones; chest open; form a “V”.
Exiting:
• Lower arms; then feet with control; sit tall.
BASIC JOINT POSITIONS:
Hips flex; knees extend (or stay bent); ankles plantarflex; shoulders flex/adduct/external rotate; forearms neutral.
BENEFITS:
Strengthens core; improves balance; stimulates digestion; increases spine/hamstring flexibility; boosts energy.
CONTRAINDICATIONS:
Chronic low-back pain; pregnancy; recent abdominal surgery; neck issues—modify or avoid.
MODIFICATIONS:
Keep knees bent; practice near wall; toes tapping variation; cushion under sit bones.
TEACHING TIPS:
Cue to lift sternum; draw low belly in/up; keep spine long (avoid rounding).
Hamstring 1:
सुप्त पादाङ्गुष्ठासन – Supta Pādāṅguṣṭhāsana
Reclining Hand-to-Big-Toe
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सुप्त पादाङ्गुष्ठासन – Supta Pādāṅguṣṭhāsana – Reclining Hand-to-Big-Toe
HOW TO ENTER & EXIT:
Entering:
• Supine; bend one knee, other leg long; inhale lift straight leg; loop strap if needed; keep low back grounded.
Exiting:
• Lower leg with control; release strap; relax; repeat other side.
Variation (Abduction or Crossover):
• With strap, open leg to the side keeping opposite thigh grounded; or cross over midline for IT-band stretch; return to center.
BASIC JOINT POSITIONS:
Raised-leg hip flexed; raised knee extended; opposite knee flexed; ankle dorsiflex on raised leg; spine neutral; grounded shoulders; raised arm elbow extended.
BENEFITS:
Stretches hamstrings/calves; improves flexibility; relieves low-back tension; promotes relaxation and circulation.
CONTRAINDICATIONS:
Recent leg/hip/back surgery; hamstring strain; chronic low-back/sciatica—use caution.
MODIFICATIONS:
Use strap; slight knee bend; towel under low back; use wall support.
TEACHING TIPS:
Cue to keep both hips level; press opposite thigh down; flex through heel of raised leg.
Notes
Resting Poses
Resting Pose 1:
अधो मुख श्वानासन – Adho Mukha Śvānāsana – Downward Facing Dog
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अधो मुख श्वानासन – Adho Mukha Śvānāsana – Downward Facing Dog
HOW TO ENTER & EXIT:
Entering:
• From tabletop, tuck toes; exhale lift hips up/back to inverted V; press hands; lengthen spine; chest toward thighs; neck relaxed, gaze to navel/thighs.
Exiting:
• Bend knees; lower hips to tabletop; optionally Child’s Pose.
BASIC JOINT POSITIONS:
Knees extend; ankles plantarflex; hips extend/internal rotate/adduct; elbows extend; forearms pronate; shoulders extend/external rotate; sacrum nutates; scapulae upward rotate/elevate; GHJ flex/external rotate.
BENEFITS:
Strengthens arms/shoulders/legs; stretches spine; improves circulation; calms mind; aids digestion; can ease hamstring/low-back tension; opens chest; builds core; improves balance; encourages mindfulness.
CONTRAINDICATIONS:
Carpal tunnel; shoulder injuries; high blood pressure; late pregnancy; recent shoulder/arm/back surgery.
MODIFICATIONS:
Blocks under hands or heels; feet narrower or wider; gentle hip sways; bend knees to lengthen spine.
TEACHING TIPS:
Cue to root through index knuckle; wrap triceps down; tilt sit bones high; keep ribs drawing in.
Resting Pose 2:
बालासन – Bālāsana – Child’s Pose
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बालासन – Bālāsana – Child’s Pose
HOW TO ENTER & EXIT:
Entering:
• Kneel big toes touching; knees wide or together; sit to heels; exhale fold torso; forehead to mat; arms forward or alongside.
Exiting:
• Deepen breath; lift head; walk hands in; rise to kneeling or seated.
BASIC JOINT POSITIONS:
Knees flex; ankles neutral; hips flex; shoulders relaxed; elbows extended (arms forward) or slightly flexed (arms back); spine lengthened/rounded; head/neck neutral.
BENEFITS:
Calms mind; relieves fatigue; stretches hips/thighs/spine; eases back tension; aids digestion; supports emotional balance.
CONTRAINDICATIONS:
Knee issues; late pregnancy (modify with wide knees/props); recent knee/hip/back surgeries—consult first.
MODIFICATIONS:
Blanket under shins/knees; bolster under torso; arms back for rest; forehead on block.
TEACHING TIPS:
Cue to soften belly to thighs; melt shoulders; breathe into back ribs; surrender weight of head.
B. Pranayama Theory & Practice (15 Hours)
This section introduces breath control practices, their physiological effects, and safe sequencing.
Covered techniques: Anuloma Viloma (Alternate Nostril Breathing), Ujjayi, Kapalabhati, Nadi Shodhana.
• Benefits: Improves respiratory function, balances nervous system, enhances focus, reduces stress.
• Contraindications: Avoid forceful practices with heart conditions, pregnancy, or respiratory illness.
• Modifications: Begin with gentle practices, increase duration gradually.
C. Meditation, Chanting, Mudra, Mantra (10 Hours)
This section explores meditation techniques, the use of mantras and chanting, and mudras for energy channeling.
• Meditation: Mindfulness, body scan, metta (loving-kindness), compassion.
• Chanting: Sanskrit mantras, kirtan for focus and devotion.
• Mudras: Vishnu Mudra, Chin Mudra, Anjali Mudra.
• Benefits: Promotes clarity, emotional balance, spiritual connection.
Sequencing, Safety & Adaptations (10 Hours)
This section trains teachers to design safe, effective, and inclusive yoga classes.
• Sequencing: Warm-up, peak pose, cool-down structure.
• Safety: Identifying risks, preventing injury, using props.
• Adaptations: Pregnancy, injuries, beginner vs advanced students.
• Practical case studies and group workshops.
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The Evolution of Yoga: From Ancient practices to Modern times
This journey invites us to explore how and why ancient mystics chose yoga, and how it gained popularity across continents. - Yoga began over 5,000 years ago as a means to connect body, mind, and spirit in India and has since spread worldwide.
Yoga is so much more than just mastering impressive poses we're all saturated with on social media. The actual term "yoga" comes from the Sanskrit word "yuj," meaning "to join" or "to unite," symbolizing the connection between body, mind, and soul.It invites you to return to a state of perfect balance and self-discovery, allowing you to feel one with the world. From the sacred practices of ancient mystics in India to today's global wellness studios, the core goals of yoga remain consistent: finding inner peace, gaining strength, and bringing clarity to our often chaotic lives.
Through the centuries, various styles of yoga like Hatha, Raja, and Ashtanga evolved, each offering unique paths to growth and tranquility. - Today, yoga serves as a popular practice for individuals of all ages and backgrounds, promoting health, calmness, and strength.
The Origins of Yoga: Ancient Mystics and the Birth of an Art Yoga's intriguing roots trace back to Ancient India. In the early days of civilization, before formal religions emerged, yogis in the Indus-Saraswati River Valley (present-day India and Pakistan) engaged in meditation, movement, and breath, seeking a connection with the universe.
Shiva and the Saptarishis: The First Yogi and His Disciples In yogic lore, the journey begins with Shiva, regarded as the first yogi or Adiyogi. Legends tell of Shiva meditating by a serene Himalayan lake, sending forth a peaceful, intense energy that attracted the seven sages, known as the Saptarishis. Eventually, these sages requested Shiva's teachings, becoming the first students of this ancient art and spreading his wisdom across Asia. However, India remained the heart of yoga, where it would evolve and thrive.
The Vedas and Upanishads: Early Scriptures The earliest mentions of yoga are found in the Rig Veda, one of the oldest texts, dating back over 5,000 years. These scriptures included hymns and mantras used by Vedic priests and hinted at early yoga concepts. The Upanishads, comprising about 200 sacred texts, expanded on these ideas by describing self-realisation and meditation, marking a shift from rituals to a more introspective practice aimed at uniting the individual spirit with the universal.
Development Through the Ages: From Philosophies to Physical Practices From approximately 500 BCE to 800 CE, recognisable forms of yoga began to emerge. Key figures like Buddha and Mahavira introduced important philosophical dimensions, emphasising peace and self-control.
During this time, yogis articulated three principal paths to inner growth: 1. Jnana Yoga (the path of knowledge) 2. Bhakti Yoga (the path of devotion) 3. Karma Yoga (the path of action)
The Bhagavad Gita, written around this period, elaborated on these paths, showing how they can lead to inner peace through the teachings of Krishna to Arjuna, a warrior facing his own struggles. Fast forward to the 2nd century BCE, where we encounter Patanjali often referred to as the "father of yoga", and the Eightfold Path systematically organised and documented its principles, although he did not inevnet yoga.In his influential: Yoga Sutras where he outlined the Ashtanga, or eightfold path, guiding practitioners towards enlightenment:
1. **Yama** – Moral discipline
2. **Niyama** – Positive observances
3. **Asana** – Physical postures
4. **Pranayama** – Breath control
5. **Pratyahara** – Withdrawal of senses
6. **Dharana** – Focused concentration
7. **Dhyana** – Meditation
8. **Samadhi** – Enlightenment While physical postures dominate contemporary discussions of yoga, Patanjali emphasised the importance of self-discipline and mental control.
Yoga’s Evolution: The Hatha Era and the Spread to the West Between 800 CE and 1700 CE, yoga transformed dramatically during the post-classical era, giving rise to Hatha Yoga, which emphasised physical practices and breathwork designed to prepare the body for deeper meditation. This period was a turning point; practitioners began focusing on physical aspects, developing postures and techniques known today. Hatha Yoga: Embracing the Body’s Potential Hatha yoga taught practitioners to view the body as both a temple and a means to attain inner peace. Influential teachers like Gorakshanath and Swatmaram Suri emphasised physical health to achieve spiritual states, introducing practical techniques that made yoga more accessible and appealing across India.
Swami Vivekananda: The First Yoga Ambassador to the West In 1893, Swami Vivekananda made a significant impact by introducing yoga and Hindu philosophy to Western audiences at the World’s Parliament of Religions in Chicago, introducing yoga as a "science of the mind" and igniting curiosity among intellectuals and seekers.
Yoga’s Core Practices: Integrating Mind, Body, and Spirit At its core, yoga offers much more than just physical workouts. Here are essential practices that create a holistic experience: 1. **Asanas**: The physical poses that ground you and prepare the body for meditation. 2. **Pranayama**: Breath control techniques that invigorate the body and calm the mind. 3. **Meditation**: Focusing inward to cultivate mental clarity and a sense of peace. 4. **Mantras**: Repetitive sounds that help ground the mind and enhance meditative focus.
Tirumalai Krishnamacharya (18 November 1888 – 28 February 1989) was an Indian yoga teacher, Ayurvedic healer, and scholar, widely regarded as one of the most significant figures in modern yoga. Often referred to as the "Father of Modern Yoga," his extensive influence played a crucial role in the development of postural yoga. Like earlier pioneers such as Yogendra and Kuvalayananda, who were inspired by physical culture, Krishnamacharya contributed to the revival of hatha yoga.
The early 20th century marked the beginning of the modern yoga boom, characterized by an influx of yoga masters traveling to the West. Influential figures like Paramahansa Yogananda, who authored *Autobiography of a Yogi*, and B.K.S. Iyengar, the founder of Iyengar Yoga, highlighted the mental benefits of yoga, making it accessible to a diverse range of practitioners.
In 1947, Indra Devi opened a yoga studio in Hollywood, attracting celebrity clients and further popularizing yoga as both a spiritual and physical discipline. The counterculture movements of the 1960s and 70s saw a significant surge in yoga's popularity, transforming it into a staple of healthy lifestyles across the Western world.
Yoga in Today’s World: Diverse Practices and Global Influence Yoga has evolved significantly from its ancient roots. Today, various popular styles cater to diverse preferences:
Hatha Yoga: A gentle introduction to basic poses and slow movements.
Vinyasa Yoga: Flowing sequences connecting breath and movement.
Iyengar Yoga: Focused on alignment and often utilizing props.
Ashtanga Yoga: A challenging sequence promoting strength and endurance.
Hot Yoga: Practiced in heated rooms to increase flexibility and detoxify.
Yin Yoga: Yin yoga is a slow-paced style of yoga that involves holding poses for extended periods, typically three to five minutes, to target deep connective tissues and promote relaxation and flexibility.
How Social Media Has Changed Yoga In recent years: social media has transformed how yoga is perceived and practiced, making it more accessible but also sometimes placing undue emphasis on achieving perfect poses. Nonetheless, it has fostered a supportive global community that encourages individuals to explore yoga's deeper essence.
Women and Yoga: Reclaiming the Practice While early history often focused on male yogis, women have increasingly dominated contemporary yoga communities worldwide, creating inclusive spaces that celebrate diverse practices suitable for all bodies.
Why Yoga is Here to Stay Yoga's journey from ancient India to a global wellness phenomenon reflects resilience, adaptability, and timeless wisdom. Beyond physical benefits, its true power lies in fostering peace, clarity, and connection in our lives. Whether you're seeking calm in a busy world or exploring self-discovery, yoga provides a sanctuary that meets you where you are, transcending mere workouts to offer a pathway to wellness and unity. Yoga, at its essence, is a way of being.
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All employees should be encouraged to attend a corporate wellness day retreat. However, the specific employees who attend may depend on the focus and goals of the retreat.
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The activities I provide at a corporate wellness day retreat include yoga, mindfulness meditation, team-building exercises, creative collaging, stress management workshops and creative visioning.
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The frequency of corporate wellness day retreats may depend on the size of the company, the budget, and the goals of the retreat. Some companies may choose to host them annually, while others may host them quarterly or monthly.
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Hosting a corporate wellness day retreat can lead to improved employee morale, increased productivity and creativity, reduced stress and burnout, improved teamwork and communication, and enhanced employee retention.
