28 Days 200hr Hatha and Ashtanga Yoga Teacher Training in Nepal

Ashtanga yoga

This 200-hour teacher training program includes series of Ashtanga yoga in accordance with the series of Sri K. Pattabhi Jois of Mysore and some parts of the second series known as Nadi Shodhana. Ashtanga means eight limbs of yoga, which is a path towards the internal purification and attainment of the universal truth. The asanas will incorporate ujjai breath and bandhas (energy locks) and the use of Vinyasa and Tristhana. Vinyasa involves synchronization of the breathing and movements. This synchronization in the asanas heats the blood, cleans it and makes it thinner for much better circulation. The asana are taught through the different series of backbends, folding poses and inversions.

Hatha yoga

You will be taught all asanas of Hatha yoga from the simple to the advance. It is often called as a forceful yoga as it involves a lot of physical efforts. The teachers will concentrate on the proper formation and practice of different asanas and breathe control and will move towards building the energy in the subtle channels known as nadis. The asanas will loosen the stiff joints and soothe the muscles and make the body flexible. Hatha yoga will help remove all the obstacles, for moving towards pratyahara (sense withdrawal), dharna (concentration), dhayan (meditation) and samadhi (balance).

Yoga philosophy

This 200-hour yoga teacher program includes an in-depth knowledge of yoga philosophy, giving you deeper insight into what is yoga and how it can make you spiritually connected and give you physical and mental benefits. Through the philosophical knowledge, you will learn the religious principles of yoga including the Vedic knowledge. This would serve as a base to enter into a true spirit of yoga and what it is to attain the yogic way of life. You will feel a religious flavor and know how to attain love and purity in life.

Curriculum

Asana

• Backward bending pose
• Balancing pose
• Core principles of Hatha yoga practice
• Forward bending pose
• Full health assessment on asana
• Inverted pose
• Joints and glands exercise
• Kneeling pose
• Meditative pose
• Moon salutation series
• Relaxation pose
• Sequence steps of doing asana confidently
• Standing pose
• Structuring and sequencing the postures
• Sun salutation with root mantra series
• Traditional sun salutation series
• Twisting pose

Relaxation technique

• Deep causal body relaxation
• Emotional body relaxation
• Minor and major chakra relaxation
• Point to point full body relaxation technique
• Yoga Nidra for insomnia

Science of breathe / pranayama

• 1:1, 1:2 and 1:4 breathing for emotional purification
• Bhastrika
• Brahmari
• Four qualities of yogic breathing
• Importance of diaphragmatic breathing
• Kapalbati
• Nadi shodhanam
• Psychological effect of yogic breathing
• Shetali and shetkari
• Stress and stress-less related breathing techniques
• Ujjai
• What are five sub prana in yogic science?
• What is ida, pingala and sushumna?
• What is nadi?
• What is pranayama?
• What is pranic healing?

Mudras and bandhas

• Bandha for energy leakage
• Eye mudra
• Finger mudra
• Healing gestures for physical blockages
• Importance of root lock
• Internal mudra
• Pranic gestures for awakening energy
• Types of locks in yogic science
• Yogic gesture for stress related problems

Yoga philosophy

• Five layers of body in yogic science
• Four faculties of the mind field in yogic science
• Four foundational pillars of life
• History and origin of yoga
• How to bend body to bend mind?
• Introduction to Ayurvedic science
• Three states of consciousness in yogic science
• What does nirodhah mean in yoga?
• What does practice mean in yogic science?
• What get us disease in yogic science
• What is Ashtanga yoga? (eight limbs of yoga)
• What is celibacy and sex in yogic science?
• What is chakra?
• What is ekagrah mean?
• What is emotion?
• What is enlightenment and liberation in yoga?
• What is fear and love in yogic science?
• What is Hatha yoga?
• What is ignorance?
• What is karma?
• What is knowledge and wisdom in yoga?
• What is kundalini?
• What is mind?
• What is nadi?
• What is Raja yoga?
• What is sleep in yoga?
• What is yoga?
• Why we have disturbed mind, distracted mind, and stupefied mind in yogic science?
• Why we suffer?

Meditation and concentration series

• Body less meditation
• Breath awareness meditation
• Chakra awareness meditation
• Full moon meditation
• Inner light meditation
• Mantra awareness meditation
• Third eye meditation
• Walking meditation

The art of alignment and adjustment workshops

• Workshop in twisting postures
• Workshop on hip opening
• Workshop on back bending
• Workshop on forward bending

Mantra yoga and its importance

• How to create positive vibration or energy with Mantra yoga?
• Mantra for fearless living
• Mantra for universal master
• Mantra for wisdom
• What is Mantra mean?
• What is Om?
• What does Tantra mean?

Yoga anatomy

• Muscular system and the usage of some important muscles in yogic exercise
• The nature of lunar energy, solar energy and neutral flow energy
• Yoga safety while doing asana and pranyama practices
• Yogic anatomy of spinal cord and its importance
• Yogic physiology
• Yogic respiratory system
• Yogic skeletal and joints system

Yoga therapy

• Yogic counseling for therapy
• The usage of yogic techniques as therapy
• Yoga therapies on common disease such as headache, cold, sinus and migraine
• Yogic therapy for back problems, slip disk problems, diabetes, spinal deformation, thyroid and obesity

Sample daily schedule

Monday, Tuesday, Thursday, Friday, Saturday

• 06:00 Hatha yoga
• 07:45 Pranayamas / breathing practices
• 09:00 Breakfast
• 10:30 Yoga anatomy
• 12:00 Yoga practicum / mantra chanting
• 13:00 Lunch
• 15:00 Yoga philosophy / Ayurveda
• 16:15 Ashtanga Vinyasa yoga
• 18:00 Mediation and relaxation
• 19:30 Dinner

Wednesday

• 06:00 Hatha yoga
• 07:45 Shat kriya (cleansing)
• 09:00 Breakfast
• 10:30 Self practice / teaching practice
• 13:00 Lunch followed by rest

Sunday is a day for excursions and relaxations in the beautiful landscapes of Pokhara. Students will go trekking to the Annapurna foothills to insinuate them in the natures galore, providing an amazing view of Annapurna, Dhaulagiri, Machhapuchare and Nilgiri and beautiful hill villages inhabited by friendly people. Add to this, there will be a trek to Phewa Lake. Besides this, students can have a few hours spent at Lakeside of Pokhara to recharge themselves and get ready for next week’s rigorous session.

The training will take place in Pokhara, Nepal, which is nestled in between snow peaks of the Himalayas, green valleys, lakes and Seti River that flows through it. Explore the Hindu and Tibetan tradition of its citizens to get into the essence of spirituality for understanding the yoga philosophy. The city also provides many attractions in the form of rafting, jungle safari, trekking and if you want you can visit and explore many ancient temples and to understand what makes culture and heritage of Nepal so unique.

Vegetarian and highly nutritious food is provided three times a day. The time of the meals is fixed as per the scheduled timetable.

Daily schedule for meals

• 09:30 Breakfast and tea
• 13:30 Lunch
• 16:00 Tea
• 19:30 Supper

• 27 nights’ accommodation in a comfortable room
• 3 healthy vegetarian meals a day
• Books for self-study
• Certificate of completion
• Daily Hatha and Ashtanga Vinyasa yoga classes
• Lessons on communication skills
• Nasal wash pot
• Social, cultural and recreational activities
• Special t-shirts for yoga classes
• Weekly group discussion
• Yoga teacher training manuals and materials