Yoga Teacher Training Course - 200 Hours


 

  1. Breathing Practices
    1.1Standing
      • Hands in and out breathing
      • Hands stretch breathing

    1.2 Sitting

      • Tiger breathing / Cat & Cow breathing
      • Shashankasana breathing

    1.3Prone

      • Cobra breathing

    1.4Supine

      • Straight leg raise breathing
      • Dorsal stretch breathing
      • Bridge pose breathing
      • Ankles stretch breathing
  2. Loosening Techniques
    1. Joints loosening
    2. Body loosening
      1. Forward and backward bending
      2. Side bending
      3. Twisting
  3. Strengthening Techniques
    1. High plank (Kumbhakasana)
    2. Forearm plank (Kumbhakasana II)
    3. Dolphin (Ardha Pincha Mayurasana)
    4. Side plank (Vasisthasana)
    5. Prone Boat Pose (Naukasana)
    6. Dynamic Boat Pose (Navasana)
  4. Flexibility Techniques
    1. Rowing the boat
    2. Churning the mill (Chakki Chalanasana)
    3. Spinal twist prostration (Bhunamanasana)
    4. Cobra and twisted cobra (Bhujangasana)
    5. One-legged locust twist
    6. Downward dog – Upward dog (Urdva Mukha Svanasana – Adho Mukha Svanasana)
    7. Reclining hand to big toe pose (Supta Padangustasana)
  5. Sun Salutation(Surya Namaskara)
  6. Yogasanas (Postures)
    1. Relaxation (Sithila) and Beginning (Sithiti) Postures
      1. Relaxing Standing Posture Tadasana
      2. Initial Standing Posture Tadasana
      3. Relaxing Sitting Posture Dandasana
      4. Initial Sitting Posture: Dandasana
      5. Relaxing Prone Posture Makarasana
      6. Initial Prone Posture
      7. Relaxing Supine Posture Savasana
      8. Initial Supine Posture
    2. Standing Postures
      1. Ardhakati Cakrasana (Lateral Arch Posture)
      2. Ardha Cakrasana (Half-wheel posture)
      3. Pada Hastasana (Hand to feet posture)
      4. Vrikshasana (Tree posture)
      5. Garudasana (Eagle Posture)
      6. Natrajasana (Lord of the Dancer Posture)
      7. Trikonasana (Triangle posture)
      8. Parivrtta Trikonasana (Cross-triangle posture)
      9. Parsvottanasana (Pyramid Posture)
      10. Parsvakonasana (Lateral angle posture)
      11. Parivrtta Parsvakonasana (Revolved lateral angle posture)
      12. Virabradhasana I (Warrior posture I)
      13. Virabradhasana II (Warrior posture II)
      14. Virabradhasana III (Warrior posture III)
      15. Viparita Virabradhasana (Reverse Warrior posture)
    3. Sitting Postures
      1. Sukhasana (Easy posture)
      2. Janu Sirsasana (Head to knee forward bend posture)
      3. Parivrtta Janu Sirsasana (Revolved head-to-knee posture)
      4. Eka Pada Rajakapotanasana (One-legged king pigeon posture)
      5. Baddha Konasana (Half bound angle posture)
      6. Gomukhasana (Cow face posture)
      7. Padmasana (Lotus posture)
      8. Navasana (Boat posture)
      9. Vajrasana (Thunderbolt posture)
      10. Supta-Vajrasana (Reclining thunderbolt posture)
      11. Virasana (Hero posture)
      12. Supta-Virasana (Reclining Hero posture)
      13. Balasana (Child posture)
      14. Paschimottanasana (Posterior stretch posture/Forward fold posture)
      15. Ustrasana (Camel posture)
      16. Vakrasana (Spinal twist posture)
      17. Ardha Matsyendrasana (Half spinal twist posture)
      18. Kakasana (Crow posture)
    4. Prone Postures
      1. Bhujangasana (Cobra posture)
      2. Sarpasana (Snake posture)
      3. Salabhasana (Locust posture)
      4. Naukasana (Prone boat posture)
      5. Dhanurasana (Bow posture)
    5. Supine Postures
      1. Sarvangasana (Shoulder stand posture)
      2. Matsyasana (Fish posture)
      3. Halasana (Plow posture)
      4. Cakrasana (Wheel posture)
      5. Setu Bandha Asana (Bridge posture)
      6. Pavan Muktasana (Wind-releasing posture)
    6. Inverted Postures
      1. Catur Svanasana / Ardha Pincha Mayurasana (Dolphin posture)
      2. Ardha Sirsasana (Half headstand)
      3. Sirsasana (Headstand)
      4. Mukta Hasta Sirsasana (Tripod headstand)
      5. 90-degree handstand with wall support
    7. Eight-step teaching technique

       

      1. Eight-step teaching technique
      2. Kriya
        1. Objectives of Kriya
        2. Sharkarma
          1. Kapalbhati
          2. Trataka
          3. Neti
          4. Dhouti
          5. Nauli
          6. Sankhapraksalana
        3. Introduction to Mudra and Bandha
          1. Mudra – what, how and why
          2. Bandha – what, how and why
          3. Mudras and Bandhas
            1. Cin Mudra
            2. Cinmaya Mudra
            3. Adi Mudra
            4. Brahma Mudra
            5. Nasika Mudra
            6. Nasagra Mudra
            7. Shanmukhi Mudra
            8. Viparita Karani Mudra
            9. Mula Bandha
            10. Uddiyana Bandha
            11. Jalandhara Bandha
            12. Maha Bandha
          4. Pranayama and the Subtle Body
            1. Prana and Pranayama
            2. Objective and effects of Pranayama
            3. Preparatory practices for Pranayama
            4. Pranayama practices
              1. Vitalising Pranayama
                1. Surya Anulom Vilom
                2. Bhastrika
              2. Cooling Pranayama
                1. Chandra Anulom Vilom
                2. Shitali Pranayama
                3. Sheetkari Pranayama
              3. Balancing Pranayama
                1. Nadi Shodhana
              4. Resonating Pranayama
                1. Bhramari
                2. Ujjayi
              5. Introduction to Koshas, Kleshas, Chakras, Nadis and Prana Vayus
            5. Meditation
              1. Key meditation terms
              2. Preparation to meditation
              3. Relaxation techniques
                1. Instant Relaxation Technique (IRT)
                2. Quick Relaxation Technique (QRT)
                3. Deep Relaxation Technique (DRT)
      3. Cyclic Meditation

 

  1. Anatomy
    1. Major bones
    2. Types of joints
    3. Major muscles
    4. Types of muscles
  2. Physiology
    1. Nervous system
    2. The effect of Yoga on the nervous system
    3. Cardiovascular/Circulatory system
    4. The effect of Yoga on the cardiovascular/circulatory system
    5. Digestive system
    6. The effect of Yoga on the digestive system
    7. Endocrine system
    8. The effect of Yoga on the endocrine system
    9. Respiratory system
    10. The effect of Yoga on the respiratory system
  1. History and Philosophy
    1. What is Yoga – its history, meaning, its streams, practice and misconception
    2. The main eras and their key ideas
    3. The classical texts
  2. Ethics
    1. Ashtanga
    2. Yama
    3. Niyama
    4. Karma Yoga
    5. Ethical commitment and equity in Yoga
    6. Unika Yoga’s philosophy, vision, mission and values
    7. Accountability measures to promote ethical practice
  1. Teaching Methodology and Ethics
    1. Complete sequencing of a session, its rationale & objectives
    2. Lesson planning, pace and sequence
    3. Instructions and cueing (verbal, visual and physical)
    4. Demonstration and Adjustment
    5. Classroom Environment and Management
  2. Ethics and Professional Development
    1. Yoga Alliance – what, why and how?
    2. Professional Development – continuing education and upgrading competencies
    3. Professionalism of a Yoga teacher
    4. Marketing and promotion
    5. Liability waiver insurance and invoicingV) Integrated Approach to Yoga Therapy

 

  1. IAYT
      • Pancha Kosha and Concept of Diseases
      • The concept of IAYT

 

  1. Practicum
    1. Levelling up competency in techniques and practice
    2. Self-reflection and journalling
    3. Submission of assignments
    4. Pair and group practice
    5. Teaching practice
    6. Karma Yoga
    7. Professional teaching opportunities with Unika Yoga
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