Hatha yoga asana’s (physical postures)
The very meaning of Hatha (Hata) yoga means “challenge oneself”. In Hatha yoga, holding the poses for a longer period attains steadiness of the body and mind, freedom from disease, and a lightness of the limbs.
Yoga Sutras of Patanjali is a concise definition of yoga asanas "Sthiram Sukham asana" meaning that "positions which are comfortable and steady" asanas holding for a longer period will increase health, longevity, open energy centers, and psychic centers.
The perfection of asanas gives a stable foundation for the exploration of body, breath, mind, and beyond. Hatha yogis down the ages found developing control over the body through asana. The mind will be controlled and stabilized. Hence, the practice of asana is foremost in Hatha yoga.
Course description
The course presents a strong emphasis on the classical Hatha yoga series practicing four levels of Asana, hip opening, and back bending, basic and advanced pranayama, and basic and advanced meditations. Trainees expected to maintain a daily yoga practice during the training. The course includes the following areas of study:
- Asana practice level one to four
- Yogic breathing practice basic and advanced
- Basic and advanced anatomy and physiology for yoga
- Philosophy of Patanjali Yoga Sutras
- Philosophy of Bhagavad Gita
- Teaching methodology
- Basic and advanced active and passive Meditations
- Ethics and business of yoga
Course objectives
- You will be able to practice and teach level one to four classical Hatha yoga series, how to give hands-on adjustment, and lead the led class.
- You will be able to use yoga accessories like bricks, bolsters, belt, chair, and learn how to teach injury-free yoga.
- Learn hip opening and back bending techniques and how to teach.
- Learn yogic breathing Basic and Advance techniques.
- Learn the philosophy of Patanjali Yoga sutras Samadhi Pada, Sadhana Pada, Vibhuti Pada, and Kaivalya Pada.
- Learn active and passive meditation techniques and how to teach the same techniques.
- Learn basic and advance anatomy for yoga and understand the articulation of body parts based on asanas.
- Learn basic skills in business, marketing, and ethics of yoga.
Asana practice level one to four and teaching methodology (250 hours) 6 a.m to 8 a.m & 3 p.m to 5 p.m
First and second week Level 1: led class focus on basic stretches, Surya namaskar A (Sun salutations ), Standing poses, Sitting poses, Supine poses, Prone poses, and Finishing sequence.
Total 45 Individual asanas will be covered. 2nd week Focus on self-practice alignments and adjustments from faculties and Trainees.
Third and fourth-week level 2: Led class focused on Advance stretches, Surya Namaskar B and Advance poses of Standing, Sitting, Supine, Prone, and finishing sequences. A total of 40 advance Individual poses will be covered.
Fourth week: Trainees lead the led class and will be able to give hands-on adjustments and alignment. Practical exam evaluated by faculties of Mystic School.
Fifth week: Level 3 Asana’s led practice will be introduced with basic and Advance stretches, Surya namaskara A & B, and more than 35 Advance poses will be practiced.
Sixth week: Level 3 self-practice, faculties will come around give hands-on adjustment, correction of poses, and poses alignment.
Seventh and eight weeks: Level 4 led class advance series, Advance stretches, Hands stand sequence, Advance hip opening, and back bending series. Trainees will lead the led class and able to give hands-on adjustments.
Eight weeks: Practical and Theory exam.
Note
Fourth to sixth week Back bending and Hip opening series will be introduced.
Afternoon class teaching methodology focuses on individual poses from level 1 to 4. How to practice correctly and alignment, Using Yoga accessories like belt, bricks, bolsters, How to lead led class, Hands-on adjustment.
Yogic breathing practice (Pranayama 48 hours) 8 a.m to 9 a.m
You will learn the yogic breathing practice or known as pranayama. Pranayama is in control of Breath. "Prana" is a Breath or vital energy in the body. On subtle levels, Prana represents the Pranic energy responsible for life or life force, and “Ayama” means control. So Pranayama is "control of breath".
One can control the rhythms of Pranic energy with Pranayama and achieve a healthy “body-mind”. Bandas and mudras will be introduced to you during pranayama sessions. Classes on shantkarma’s, nauli, jala nethi, and much more will also be conducted.
Advance variations of 200H TTC practice, Bandas, Mudra will be introduced. Classes on Shantkarma’s, Nauli, Jala Nethi, etc.
Fourth and eight weeks: trainees will lead the class and practical exam evaluated by mystic school faculties.
Anatomy and physiology for yoga (40 hours) 11.30 a.m. to 1.30 p.m.
Covering some of the basics of muscular-skeletal anatomy, they will also be looking closely at joint mechanics, where movement comes from, the nature of body tissues, and how they are affected through yoga. Sessions will include multimedia presentations, hands-on anatomy, case studies of injuries, and why difficulties with certain movements can occur.
Lectures will include anatomy basics, terminology, movements, and surface anatomy. How tissues are affected during asana, the nervous system, the spine and intervertebral Disc, the knee, the hip, the shoulder and elbow, the ankle, and balance postural analysis.
Meditation (48 hours) 5.30 p.m. to 6.30 p.m.
Techniques that will be covered include intoning the sounds, third eye, Nadabrahma, Osho Kundalini, chakra sounds, chakra breathing, Gauri Shankara, relaxing body and mind, conscious sleeping and dreaming, Vipassana, and Zazen.
The entire eight Limbs of the Patanjali system are also sometimes referred to as Dhyana or the meditative path, although strictly speaking, only the last four limbs constitute meditation Pratyahara, Dhyana, Dharana, and Samādhi.
The preceding steps are only to prepare the body and mind for meditation. Meditation starts by being separating the mind, by being a witness. That is the only way of separating ourselves from anything.
Many meditative techniques require one to sit still and silent. But for most people accumulated stress in the body-mind makes that difficult. Before you can hope to access your inner powerhouse of consciousness, you need to let go of your tensions.
Active Meditations have been scientifically designed by Osho for contemporary man. The activity itself creates the situation in which passivity happens.
Patanjali yoga sutras (60 hours) 10.30 a.m. to 12.30 p.m.
Yoga Sutras of Patanjali succinctly outlines the art and science of yoga meditation for self-realization. It is a process of systematically encountering, examining, and transcending each of the various gross and subtle levels of false identity in the mind field until the jewel of the true self comes shining through.
When Patanjali codified or compiled the Yoga Sutras, it was not that a new system was created, but rather, the ancient practices were summarized in an extremely organized and scientific way.
Back bending and hip opening classes (20 hours) 12.30 p.m. to 1.30 p.m.
Back bending is an integral part of any yoga practice. Back bending postures help to increase lung capacity, prevent arthritis, removes depression, strengthen and align the spine.
Hip opening in yoga help to keep the pelvis and hips in proper alignment which also prevents strain and tightness in the pelvis. Hip opening postures help to come out from stress and anxiety.
Back bending and hip opening asanas help the practitioner to gain confidence in advance Hatha yoga and Ashtanga yoga postures.
Ayurvedic diet, ethics, and business of yoga (20 hours)
On Saturdays, guest lecturers will be invited to talk about the Ayurvedic yogic diet, ethics, the cultural and traditional inheritance of yogic schools of India, and how to set up a studio to teach yoga and the business of yoga.
Schedule
- 06:00 Level three and four asana practice
- 08:00 Pranayama
- 09:00 Breakfast and rest
- 11:00 Anatomy and philosophy
- 13:00 Lunch and rest
- 15:00 Teaching methodology
- 17:30 Meditation
Please note that Sunday is a rest day.
Materials
The course will provide a full manual that covers all the modules of the syllabus. Pre-reading of books will be mailed to students and are expected to read themselves from the yoga-related professional shop or online reading. Dropbox sharing of all course material to keep a copy on the computer will be given.
Prerequisites
The practitioners are expected to have a minimum of one year of any style of yoga practice before they can be accepted into the program. The style of yoga can be Sivananda, Hatha, Ashtanga, Power yoga, Bikram, Vinyasa, or any other style of Yoga Prior notice is a must in the case of practitioners having major injuries, chronic health issues, or psychological issues.
Evaluation procedure and grading criteria
- Trainee will be accessed on asana performance, teaching-led class, and hands-on adjustments.
- Trainee should able to teach pranayama class including the names of each technique and contraindications of each technique.
- If Trainee gets injured during the course and could not able to continue the course, certification will not be given and school will not offer partial or full refunds.
Please note that on the last day of the teacher training course, there will be a certification distribution ceremony and a dinner get-together party will be organized.
Attendance
The trainee should attend 90% of all the classes during the course. In the event of health situations or Injuries, students can miss a few classes and should take special classes on Sunday.
