200 Hour Yoga TTC Curriculum yoga teacher training course in rishikesh, india This 200-hour yoga course mainly includes the following contents: “Mantra recitation (mantra - Japa), daily joints and glands practices (granthi - vimochana - kriya), yoga postures (yoga asanas), meditative steps of doing asanas, six cleansing exercises (shat karma), science of breath (pranayama), yoga energy locks (Bandha) and yoga gestures (Mudra), meditation (Dhyana), yogic sleep (yoga Nidra), history and philosophy of yoga (yoga Darshana), yogic anatomy and physiology of human body, basic principles of Ayurveda, asana alignment practicum classes, yoga teaching practice, and teaching methodology. Yoga psychology enhance the students' learning at various levels; mentally and emotionally by which they learn to adopt the yogic disciplines in daily life.” Mantra Chanting Intro to mantra science Basic mantras: aum, gayatri, trayambakam, guru, shanti etc. Morning prayers & Evening prayers Meal prayers Study prayers Health prayers Surya-namaskara 12 mantras along with bija mantras 1-20 Sanskrit counting Names of the beginning and advance levels of the yoga asanas Selected yoga-sutras recitation Hatha Yoga Asanas Meditative steps of performing the hatha yoga; centering, entering, refining, holding, coming out, and reflection Astanga vinyasa flow – series 1 Surya namaskar (sun salutations) – dynamic surya namaskar, surya namaskar with breathe awareness, surya namaskar with 12 mantras with their bija-mantra chanting Modifications of yoga asanas Types of yoga asanas – standing, sitting, backward bending, forward bending, spinal twisting, fire series, inversion, shavasana etc. Alignment & art of adjustment Preventing common injuries Counter pose Contraindications Yoga asanas benefits Breathing & Pranayama Practices Introduction to science of breath Physiology of pranayama Basic postures for pranayama Establishment of diaphragmatic breath 1:1, 1:2 and 1:4 breathing practices Different practices of pranayama: nadi shodhana, ujjayee, kapalabhati, bhastrika, shitali, shitkari, brahmari, and anuloma viloma Benefits or pranayama practices Guidelines for regular pranayama Bnadhas (Lock) Jalandhara-bandha (chin lock) Uddiyana-bandha (abdominal lock) Moola-bandha (root lock) Yoga & Ayurveda (Science of Life) Intro to Ayurveda Philosophy of Ayurveda: body and mind The concept of tri-dosha: vata, pitta, and kapha The concept of tri-gunas: sattva, rajas and tamas Ayurveda and the balanced and healthy nutrients diet Balance of the mind and body through proper diet as in Ayurveda Teaching Methodology Learning to instruct & guide Main points: Teaching to what you observe, Timing a class, Greeting/Centering, Sequence in teaching, Classroom Organization Demonstration Health Concerns Language Modification in Posture The practice and service of teaching yoga Mudra Vijnana (Science of Graceful Gestures) Intro to mudras and their importance in yoga practices Mudra and its psychology The elements residing in the fingers and five mudras: akasha-mudra, jnana-mudra, agni-mudra, varuna-mudra, and prithvi-mudra Note: Other important mudras: dhyan-mudra, prana-mudra, apana-mudra, linga-mudra, shunya-mudra, vishnu-mudra, bhairava-mudra, and hridaya-mudra Satkarma or Cleansing Exercises Jala-neti Sutra-neti Trataka Agnisara Practice Relaxation & Preparation for Yogic Sleep Introduction to the concept and practices of relaxation Relaxation in daily life Sequence of relaxation practices Tension & relaxation exercises Systematic relaxation exercises 31 points relaxation exercise 61 points relaxation exercise Preparation for yoga-nidra Meditation What is meditation & what is not? Meditation in daily life Yoga asanas for meditation 2-5 minutes meditations Steps into basic meditation So-ham mediation Spinal breath Yoga Anatomy & Physiology Introduction about yoga anatomy and physiology Systems: Digestive system, Circulatory system, Respiratory system, Muscular system, Skeletal system Stress: Introduction Therapy principles for stress disorders Stress management through yoga: Asana (physical postures) Pranayama (breathing practices) Dhyan (meditation) Effect of yoga posture on muscles and systems Nadis (energy channels) Chakras (energy plexus) Pancha tattva (five great elements) Pancha kosha (five sheaths) Pancha pranas (five vital energy) Effect of yoga posture on muscles and systems Nadis (energy channels) Chakras (energy plexus) Pancha tattva (five great elements) Pancha kosha (five sheaths) Pancha pranas (five vital energy) Yoga philosophy, Life-style, & Yoga Ethics General introduction: six schools of Indian philosophy Philosophy in daily life The Yoga-sutras of Patanjali Ashtanga-yoga: yama, niyam, asana, pranayam, pratyahara, dharana, dhyana, and samadhi Introduction to Vedanta (Yoga of the Upanishads) The yoga of the Bhagavad-gita Yoga Ethics Yamas and Niyamas More on the ethics of a teacher Yoga Practicum Develop intention for classes Self-evaluation Assignments Feed back Group discussion Question & answer Home work Typical Daily Schedule 05:00am Wake Up! 06:00 - 06:15 Karma Yoga & Mantra chanting 06:15 - 07:00 Shat-kriyas & Pranayama practices 07:00 - 08:30 Warm-up exercises, joints and glands following hatha yoga asanas 08:30 - 10:00 Breakfast and free time 10:00 - 11:15 Yoga Philosophy 11:15 – 12:30 Yoga anatomy & physiology workshops 13:00 – 14:30 Lunch 14:30 - 15:45 Teaching Methodology/Ayurveda/Practice Teaching 16:00 - 16:15 Tea break 16:15 - 18:00 Astanga Vinyasa sessions 18:30 - 19:30 Dinner and free time 19:30 - 20:30 Guest lectures/Satsanga/Meditation/Audios and videos/Self-study/Inner dialogue 21:00pm Go sleep! Note: It is advised that you arrive at the yoga school one day before the course starts. Excursions: Riding boat in the Ganges Mountain hiking walking/trekking Free Wi-Fi Laundry Visiting nearby holy shrines and temples