300 Hour Yoga Teacher Training in Rishikesh

Topics

1. This session incorporates practical training on traditional Hatha Yoga with a focus on asanas. In this session, students will learn the techniques of various classical asanas chosen from Hatha Yoga Pradipika and Gherand Samhita.
2. Vinyasa style of practicing asana in the class.
3. Students of the 300 Hour Yoga Teacher Training Rishikesh will learn the technique of practicing asana with physical as well as chakra awareness in the class.
4. Students will be learning asanas from various groups such as- 1. Pawanmuktasana series as taught in Bihar school of Yoga, 2. Vajrasana group of asana, 3. Standing asana, 4. Backward bending asana, 5. Forward bending asana, 6. Twisting series of asana, 7. Inverted series of asana, 8. Balancing series of asana 9. Surya and Chandra Namaskar with Mantra and Chakra awareness, 10. Vinyasa Flow style of the practice session.
5. There are 20 Hours given for non-contact hours. During these times students will be practicing their personal sadhana and will also be journaling and noting down their personal experiences of asana on the physical, mental and pranic levels. In terms of both personal practice and ability in this course, students will attempt each asana as sadhana practice which will be focusing on perfecting each asana while staying longer in the pose.
6. In this training, students will deepen their understanding of each asana taught with their focused awareness on not just the physical body but also on targeted chakras with an awareness of breath and prana.
7. Introducing the concept of Kriya
8. Pranayama, Mudra, Bandha and Shatkriya SessionTopicsPranayama SessionThis session on Traditional techniques of Pranayama, Mudra, Bandha and Shatkriya sessions will constitute learning sessions on various pranayama techniques chosen from-
   1. Activating e.g. Bhastrika, Kapalbhati, Swan Pranayama, Agnisara kriya
   2. Cooling e.g. Sheetali, Sheetkari
   3. Balancing e.g. Nadi Shodhana with different ratio of Puraka, Rechaka and Kumbhaka and
   4. Tranquilizing category e.g. Bhramari, Ujjayi. Students will also learn to practice advanced pranayama in conjunction with energy locks (bandha) and mudras.

   Mudra Session In the mudra section, we will be teaching practical techniques of Yoga Mudras chosen from five major categories-

   1. Hand Mudra e.g. Chin Mudra, Gyana Mudra, Hridaya Mudra, Yoni Mudra, Bhairava Mudra
   2. Head Mudra e.g. Shambhavi, Nasikagra Drishti or Aghochari mudra, Bhoochari Mudra, Khechari mudra, Akashi Mudra
   3. Postural Mudra e.g. Vipreet Karani Mudra, Prana Mudra, Yoga Mudra
   4. Bandha Mudra (Lock Mudra) e.g Maha Mudra
   5. Adhara Mudra (Perineal Mudra) e.g. Ashwini mudra, Vazroli, and Sahjoli mudra

   In the Bandha practice, they will learn and practice the techniques of 4 bandhas-

   1. Jalandhar Bandha
   2. Uddiyana Bandha
   3. Mula Bandha
   4. Maha Bandhas

   These bandhas will be taught in conjunction with pranayama techniques. Shatkriya Every weekend will be dedicated for learning and practicing the techniques of different Shatkriyas such as Jal Neti, Neti with Catheter, Kunjal, Laghu Shankhaprakshalana (Intestinal wash) along with Nauli, Kapalbhati, and Trataka. Practical Meditation Session In this practical meditation session, students will learn the techniques of practicing different meditation techniques sourced from Tantras and Upanishads. The different meditation techniques taught during the course are

   1. Yoga Nidra
   2. Prana Nidra
   3. Ajapa Japa Dharana in Spiral Psychic Passage
   4. Chakra Shuddhi
   5. Ajna Chakra Dharana
   6. Tattva Dharana on symbols and expressions of Tattvas
   7. Tattva Shuddhi
   8. Trataka on candle and Yantras.

In the session, there will be the following topics-

1. Trika theory of Kashmir Shaivism
2. Samadhi and Sadhana Pada in Patanjali Yoga Sutras
3. Kundalini perspective in Hatha Yoga Pradipika
4. Yoga Psychology- Concept of Mind and Consciousness in Yoga Philosophy, Chitta Bhumi- Five planes of Mind, Mind management as per Gita

The session will cover study on anatomy and physiology of various Human systems and organs in relation to yogic practices. The topics taught in the session goes beyond our 200-hour Yoga Teacher Training and will entail conversation on topics such as injury prevention in yoga class, the role of kundalini kriyas, advance pranayama with bandha and mudras on yogic physiology as well as physical organs, glands, and systems. In these sessions effects of each asana on various muscles, joints and organs will be discussed, the influence of key meditation techniques on the autonomic nervous system, as taught during the course. These talks will also entail the prevention of injuries in Yoga class considering the effects of asanas on different organs and musculoskeletal systems. Similarly, teachings will be imparted on topics such as Pranayama, Bandhas, Mudras and kundalini kriyas involving the above aspects of traditional Hatha Yoga and their effects on various nerve plexus and chakra system. Study of Mudras will also entail their influence on brain centers leading to meditative awareness and influencing the Yogic physiology such as there will be teachings on different mudras and their influence on different tattvas and prana vayus. Conversation on Meditation will entail sessions on the role of meditation in altering the states of awareness and consciousness and its effects on the nervous system and brain waves with supported studies. There will be dedicated sessions on Effects of various pranayama techniques on the autonomic nervous system and psycho-physical states in an individual, and also effects of various shatkriyas on human organs and systems, precautions and influence on pranic systems. In non-contact hours students will be given a task to prepare the chart on the influence of 10 key asanas chosen from different groups such as
1. COBRA POSE
2. WARRIOR-A
3. TRIANGLE POSE
4. TWISTING TRIANGLE
5. HEAD TO THE KNEE
6. BACK STRETCHING POSE
7. SHOULDER STAND
8. PLOUGH POSE
9. SPIRALED HEAD TO KNEE POSE
10. HALF MOON POSE
on the various key muscles in the body with the key precautions, contraindications, and benefits of these asanas. All these topics taught here will be beyond our 200-hour Yoga Teacher Training and are more advanced in nature.

Sessions of Teaching methodology will entail discussions on topics such as lesson planning for specific groups such as-

1. Yoga for seniors and back management in yoga class
2. How to conduct classes in a safe environment, how to create a safe and trusting environment in the classes
3. Professional and yogic ethics for yoga teachers.
4. Trauma Sensitive Class
5. Curing the issue of Flat Feet
6. Session on Ankle Joint Adjustment to prevent foot injuries
7.  Management of Knee Ligament injuries
8. Lumbar corrections through principles and methods of alignment
9. Management of Cervical Alignment

1. These sessions will enable the participants to incorporate all the different principles of a safe yoga class.
2. Yoga Classes for a specific group such as Trauma-sensitive class will help participants learn how to create a very safe, sensitive and empowering class for people with traumatic past.  Programs include practical techniques and relevant philosophical principles which resonate with their life processes and restructuring the cognitive perspective or vision of life.
3. Yoga for seniors will allow participants get familiar with the issues and problems of seniors, their physical, mental and emotional needs and ways to present and teach yoga classes in a very safe manner and how to make the program accessible to them without causing injuries.
4. Yoga for back management will help participants learn and know about various back related issues, their nature, precautions and how to avoid back injuries in yoga classes.
5. Under professional and yogic ethics participants will be knowing the importance of personal sadhana, the practice of Yama and Niyama in yoga teaching, knowing how to limit oneself within one’s own teaching boundaries without intervening other areas of specialty, learning how to create a trusting and safe yogic environment for the participants.

When we are able to hold the mind in one place that is called concentration. The word Dharana is a Sanskrit word derived from the root dhri which represents ‘foundation’ or ‘base’. In the yogic tradition, Dharana belongs to the internal stages of raja yoga which is the path of mental and psychological discipline. Dharana follows the stage of pratyahara where the mind withdraws from the external objects and is embodied internally. The mind has the power to separate from the senses and go deeper to create its own world while the senses remain outside. Differentiation between sensory awareness and mental awareness needs time with practice. Once we are able to understand this distinction then the mind will be able to dwell in other deeper states where the Dharna becomes intense. The practice of deepening mental awareness could also be referred to as Dharana. The concept of Dharana is just not merely holding the thoughts running in our mind but bringing one’s awareness and consciousness to a state where the body’s and mind’s propensity are functioning together. The state of Dharana provides supreme relaxation, mental power, and a greater ability to concentrate. With regular practice and dedication, we become aware of our thoughts. With Dharana, we train our minds of understanding and deal with our surroundings. The greater our awareness the better will be our control of the distressing nature of our personality like anxiety, negative thoughts, fear, depression, emotions, and so forth.

Practices Taught in Our 200 Hours Yoga TTC:- Yoga Nidra (Deep Relaxation technique), Kaya Sthairyam(Body Stillness), Ajapa Japa (Meditation on Spontaneous sound), Chakra shuddhi (Meditation on energy Centers), Antar Mouna (Inner Silence), Chidakash Dharana(Conscious Head Space)