Online 100-Hour Hatha Vinyasa and Meditation Teacher Training Course With 30 Live Hours

Pre-application requirements

Please install Zoom to attend the live sessions. You will also need a yoga mat, computer/tablet or smartphone, internet connection, pen, and notebook. Props are also recommended but not mandatory to have. All levels are welcome.

Certifications

To receive the 100-hour certificate as a yoga teacher, you must complete a written exam and submit a video demonstrating your skills and knowledge while teaching a yoga class.

The course/hours count as Continuing Education hours for Registered Yoga Teachers (RYT®) only.

How the training works

There will be 70 non-contact hours of pre-recorded and 30 contact hours of live sessions via Zoom, live classes every week, and two Q&A sessions every weekend. You will also have 60 non-contact hours for self-study and assignments.

Live classes will be adjusted according to your time, from Monday to Sunday around 5:00 a.m. -11:00 p.m. There might be a little time adjustment from month to month. All times are based on IST/GMT+5:30.

Timing of sessions or daily schedule (GMT+5.30)

• 10:00 - 10:30 Techniques, training, and practice
• 10:30 - 11:00 Anatomy and physiology / upanisad
• 11:00 - 12:00 Asana/Hatha yoga
• 12:00 - 13:00 Vinyasa/Gentle yoga
• 13:00 - 14:00 Lunch
• 14:00 - 15:00 Restorative yoga
• 15:00 - 15:30 Teaching methodology
• 15:30 - 17:00 Patanjali Yoga Sutra/Bhagavad-Gita

Curriculum / Course information

This program is best suited for beginners and for those who want to deepen their understanding of the basics of the yoga discipline. Yogic anatomy physiology, teaching methodology, techniques, asana, meditation, pranayama, and philosophy classes along with applied anatomy makes the 100 hours course a very interesting study package and will provide students with the ability to establish their own self-practice using yoga asana and meditation techniques.

Deepen your practice and your knowledge

Are you a yoga professional or a curious practitioner who wishes to deepen your yoga knowledge and techniques? Then a continuing education course may be something for you! You will learn selected specialized yoga topics that will allow you to expand your horizons when it comes to your personal practice or that of your students. With the knowledge you will acquire, you will gain a deeper understanding of the functioning of anatomical and energetic body layers, and develop a more complete insight into yoga.

What you’ll learn

• You will learn beginners level asana, forward, backward, arm balance, hip opening and inverted poses.
• You will know how to integrate asana, and pranayama mudra sutra into your yoga practice.
• You will learn the methods given by swatmarama to master your mind through hatha yoga.
• Practice asana, pranayama and savasana daily
• Improve your practice of advanced asanas daily
• Get more insights into the core principles of yogic philosophy
• Deepen your understanding and application of mudras and bandhas

Assessment and certification

The students are continuously assessed throughout the course at all levels. There will be a written exam at the end of the course to evaluate the understanding of the philosophy of yoga and skills of the students. Participants should pass all different aspects of the course to be eligible for the course diploma.

Recommended texts

• Asana Pranayama Mudra Bandha by Swami Niranjananda Saraswati
• B.K.S. Iyengar, Light On Yoga.

Curriculum 100-hour vinyasa-hatha yoga teacher training course

History of Vinyasa yoga

• What is Vinyasa krama yoga?
• Principles of vinyasa yoga
• Breathe rate in Vinyasa practice
• Focusing the mind on the breath (ananta samapatti)
• Moving with energy
• Speed or pace of Vinyasa
• Being here now / awareness and spirituality
• Moving meditation / the ultimate Vinyasa flow
• Building the foundation for practice
• Levels of intensity / balancing the four variables
• Choice of yoga postures
• Yoga posture variations
• Length of asana holds
• Choice of Vinyasa

Three Internal Tools / For Successful Practice

• Develop mind flow
• Drishti: focus on the internal gaze
• Bandhas: gateways of internal power (moola, uddiyana, and jalandhara)

Three distinct qualities of yoga breathing

• Complete breath
• Slow deep breathing
• Sound breathing: ujjayi, or victorious breathe
• Visesha Vinyasa kramas

Vinyasa sequence practice

• Back bending
• Arm balance
• Hip opening
• Core
• Twisting
• Hatha yoga syllabus

Techniques training and practice

• Mantras
• Gayathri mantra
• Maha mrityunjaya mantra
• Santhi mantra
• Patanjali mantra
• Surya namaskara (sun salutation)

2.1. Sivananada School of yoga style

Asanas

3.1. Standing asana

• 1) samasthiti (upright)
• 2) tadasana (mountain)
• 3) vrksasana (tree pose)
• 4) garudasana (eagle pose)
• 5) padahastasana (hand to foot pose)
• 6) ardha chakrasana (half wheel pose)
• 7) utthita trikonasana (triangle pose)

3.2. Kneeling asana

• 1) vajrasana (diamond pose)
• 2) balasana (child’s pose)
• 3) shashankasana (moon or hare)
• 4) madukasana (frog pose)

3.3. Sitting asanas

• 1) dandasana (staff pose)
• 2) sukhasana (easy pose)
• 3) padmasana (lotus pose)
• 4) janu sirsasana (head to knee pose)
• 5) parivrtta janu sirsasana
• 6) ardha baddha padma paschimottanasana

3.4. Supine asanas

• 1) supta pawanmuktasana
• 2) jathara parivartanasana
• 3) setu bandha sarvangasana
• 4) anantasana(vishnu couch pose)
• 5) supta padangusthasana

3.5. Prone asanas

• 1) makarasana (crocodile pose)
• 2) ardha shalabhasana (half locust)

3.6. Arm balancing and head standing

• 1) ardha phalakasana (low plank pose)
• 2) chaturanga dandasana
• 3) purvottanasana
• Phalakasana (plank pose)
• Santolanasana (balancing pose)
• Pranayama

4.1. Introduction

4.2. Four aspects of pranayama

• Pooraka or inhalation
• Rechaka or exhalation
• Antar kumbhaka or internal retention
• Bahir kumbhaka or external retention

4.11. Full Yogic Breathing

4.12. Kapalbhati (frontal brain cleansing)

4.13. Bhastrika (bellows breath)

4.14. Nadi Shodhana (nadis purification)

Mudra

• i) Chin mudra (gesture of consciousness)
• ii) Bhairava mudra (terrifying attitude)
• iii) Hridaya mudra (heart gesture)
• iv) Shambhavi (eyebrow center gazing)
• v) Nasikagra Drishti (gaze at tip of nose)

6.3. Bandhas (locks)

• Jalandhara Bandha
• Pratyahara

7.1. Yoga Nidra

• Dharana (concentration)

8.1. Trataka (concentrated gazing)

8.2. Antar trataka

• Meditation

9.1. Meditation on breath

• Shatkarma (internal cleansing)
• Jala neti (nasal cleansing with water)
• Sutra neti (nasal cleansing with thread)

Techniques

• 11.1. Principles of yogic practices
• 11.2. Asana laboratory observation
• 11.3. Basic elements of asana practice
• 11.4. Principles in giving physical cues
• 11.5. How not to touch

Teaching methodology

Introduction

• 1.1. Trend of teaching
• 1.2. Methodology
• 1.3. Need for yoga teaching method
• 1.4. Importance of teaching method
• Physical setting
• Class etiquette
• Classroom setup and orientation
• Yoga, anatomy and physiology

Introduction

1.1. Anatomy

1.2. Physiology

1.2. Anatomical terminology

1.3. Directional terms

1.5. Planes of the body

1.6. Body cavities

1.7. Different systems of the body

Respiratory system

2.1. Gaseous exchange

2.2. Respiratory system

2.3. Lungs

2.4. Pleura

2.5. Bronchi

6. Pulmonary ventilation

2.7. Respiration mechanism

• A) shallow breathing
• B) deep breathing
• C) unconscious breathing
• D) conscious breathing

2.8. Lung volume

• A) total air volume
• B) tidal volume
• C) vital capacity

2.9. Abnormal breathing and breathing disorders

Muscular system

3.1. Muscular tissues can be classified into

• Smooth, non-striated or involuntary
• Cardiac muscle or myocardium
• Skeletal, striated, or voluntary muscles

3.2. Characteristics of skeletal muscles

3.3. Functions of muscles

Movement

Maintaining posture

III. Producing heat and temperature regulation

• Circulation
• 3.4. Skeletal muscle structure
• 3.5. Properties of skeletal muscle

Skeletal system

• I) cartilage
• II) tendon
• III) ligament

4.1. Bone

4.2. Functions of the skeletal system?

4.3. The main bones of the human skeleton

4.4. Classification of bones

• I) long bones
• II) short bones
• III) flat bones
• IV) irregular bones
• V) sesamoid bones

5. Bone structure and formation

• I) compact bone (cortical bone)
• II) cancellous bone (spongy bone)

4.6. Bone development

• I) intramembranous ossification
• II) endochondral ossification

4.7. Bone growth

4.8. Human skeleton bones

• A) axial skeleton
• B) appendicular skeleton

4.9. Skeleton joints

• I) fibrous (immovable)
• II) cartilaginous (partially moveable)
• III) synovial (freely moveable) joint

4.10. Synovial joints classifications

• Hinge
• Ball and socket
• Pivot
• Gliding
• Saddle
• Planar

4.11. Movements occurring at joints

• Gliding movements.
• Angular movements.
• A) flexion
• B) extension
• C) adduction
• D) abduction

Rotation or circular movements.

• A) medial rotation
• B) lateral rotation
• C) circumduction
• 4.12. Common bone disorders

Yoga philosophy, lifestyle and ethics

Introduction

• 1.1. Meaning
• 1.2. Definition of yoga
• 1.3.History of yoga
• 1.4. Shad-darshan (six schools of indian philosophy)
• Nyaya – by sage gautam
• Vaishesika – by sage kanad

III. Sankhya – by sage kapil

• Yoga – by sage patanjali
• Poorv mimamsa – by sage jaimini
• Uttar mimansa (vedanta) – ved vyas

Hatha yoga

• 2.1.1. Meaning of hatha yoga
• 2.1.2. Asana and hatha yoga
• 2.1.3. Pranayama and hatha yoga
• 2.2. Nadis
• 2.2.1. Ida, pingala, shushmna
• 2.3. Chakras

Four attainments of life

• I) dharma (virtue)
• II) artha (wealth)
• III) kama (pleasure)
• IV) moksha (emancipation)

3.1. Four stages of life

• I) brahmacharya ashram
• II) grihastha ashrama
• III)vanprastha ashrama
• IV) sanyasa ashrama

Ethics in teaching and touching

A) yama (self-restraints)

Ahimsa (non-violence)

Satya (truthfulness)

III. Asteya (honesty)

• Brahmacharya(sensual abstinence)
• Aparigraha(non-possessiveness)

B) niyama (fixed observances)

• Saucha (cleanliness)
• Santosa (contentment)

III. Tapah (austerity)

• Svadhyaya (self-study)
• Isvara pranidhana (surrender)
• Patanjali yoga sutra

What is yoga?

Five characteristics of the mind

III. Practice and non-attachment

Types of concentration

Obstacles and solutions

Stabilizing and clearing the mind

VII. By controlling prana

VIII. By observing sense experience

• By inner illumination
• By detachment from matter
• By knowledge of dreams and sleep

XII. By meditation as desired

XIII. Fruits of meditation