K. Pattabhi Jois developed a modern-day form called Ashtanga Yoga in the mid-20th century, an energetic practice of mindful movements with breath awareness. Ashtanga Yoga is a self-assisted series but when you are learning from an experienced teacher then you will understand the right way to do all the asanas in the series. Despite being a physical practice, Ashtanga yoga promotes mental clarity and inner peace, making it a challenging workout.

What will you learn?

•  Introduction of primary series of Ashtanga yoga
•  Role of Drishti in every asana
•  Synchronizing breath with asanas
•  Doing Bandhas in asanas
•  Transitioning to self-practice
•  Detoxifying and purifying body with asanas
  

  Ashtanga yoga sequence

  •  Ashtanga Surya Namaskar - A, B, and C
  •  Ashtanga standing pose - forward bend, side stretch, leg stretch, and balance
  •  Ashtanga beginner strength pose - forward bend, twisting, and abs strength
  •  Ashtanga finishing pose - back bend, upside down, and cooling pose

  Standing poses

  •  Surya Namaskar A (sun salutation A)
  •  Surya Namaskar B (sun salutation B)
  •  Padangusthasana (hand to big toe pose)
  •  Pada Hastasna (hands under feet)
  •  Trikonasana (triangle pose)
  •  Parivritta Trikonasana (revolved triangle)
  •  Utthita Parsvakonasana (extended side angle)
  •  Parivritta Parsvakonasana (revolved side angle)
  •  Prasarita Padottanasana (wide leg forward fold)
  •  Parsvottonasana (side intense stretch)
  •  Utthita Hasta Padangusthasana (extended hand to big toe)
  •  Ardha Baddha Padma Uttanasana (half-bound lotus intense stretch)
  •  Utkatasana (fierce pose)
  •  Virabhadrasana 1 (warrior)
  •  Virabhadrasana 2 (warrior)

  Seated poses

  •  Dandasana (staff pose)
  •  Paschimottanasana (west intense stretch)
  •  Purvottanasana (east intense stretch)
  •  Ardh Badhha Padma Paschimottanasana (bound lotus version)
  •  Trianga Mukaikapada Paschimottanasana (one leg folded forward fold)
  •  Janu Sirsasana (head to knee pose) A, B, C
  •  Marichyasana A, B, C, and D
  •  Navasana (boat pose)
  •  Bhujapidasana (arm pressure pose)
  •  Kurmasana (Tortoise)
  •  Supta Kurmasana (reclining tortoise)
  •  Garbha Pindasana (embryo in the womb)
  •  Kukkutasana (rooster pose)
  •  Baddha Konasana (bound angle upright fold)
  •  Upavista Konasana (wide angle seated forward)
  •  Supta Konasana (reclining angle pose)
  •  Supta Padangustasana (reclining big toe pose A and B)
  •  Ubhaya Padangustasana (both big toes pose)
  •  Urdvaha Mukha Paschimottanasana (upward facing Paschimo)
  •  Setu Bandhasana (bridge-building pose)
    

    Finishing sequence

    •  Urdvha Dhanurasana (upward bow)
    •  Savasana (corpse pose)
    •  Salamba Sarvangasana (shoulder stand)
    •  Halasana (plow)
    •  Karnapidasana (ear pressure)
    •  Urdvha Padmasana (upward lotus)
    •  Pindasana in Sarvangasana (embryo pose)
    •  Matsyasana (fish pose)
    •  Uttana Padasana (intense stretched feet or legs)
    •  Sirsasana (headstand)
    •  Balasana (child’s pose)

    The final

    •  Baddha Padmasana (bound lotus and bow)
    •  Padmasana (lotus)
    •  Tolasana (uplifting scales)
    •  Savasana (corpse pose)

Vinyasa Flow style is one of the most advanced and intensive forms of yoga. It focuses on the strength of your body and breathing. Vinyasa Flow have the movement sequences with focus on the breath. Vinyasa Flow is all about the deep inhale and exhale of your breath as you move from one posture to the other.

What will you learn?

•  How the Vinyasa yoga will decrease stress, anxiety, and depression
•  Increase in the energy
•  Better Cardiovascular conditioning
•  How the Vinyasa flow will burn calories faster
•  Combining proper breathing with the flow

Vinyasa Yoga Asana

•  Sun Salutation A & B
•  Suptha Baddha Konasana (Reclining Bound Angle)
•  Ananda Balasana (Happy Baby Pose)
•  Adho Mukha Svanasana (Downward Facing Dog)
•  Urdhva Mukha svanasana (Upward Facing Dog)
•  Tadasana (Mountain Pose)
•  Trikonasana (Triangle Pose)
•  Vrksasana (Tree Pose)
•  Natarajasana (Dancer Pose)
•  Garudasana (Eagle Pose)
•  Uttanasana (Forward Fold)
•  Ardha Uttansana (Halfway Forward Bend)
•  Virbhadrasana I (Warrior I)
•  Virbhadrasana II (Warrior II)
•  Virbhadrasana III (Warrior III)
•  Viparita Virabhadrasana (Reverse Warrior)
•  Utthita Ashwa Sanchalanasana (High Lunge)
•  Utthita Chaturanga Dandasana (High Plank Pose)
•  Chaturanga Dandasana (Plank Pose)
•  Ashtanga Namaskar (Eight Limbed Pose)
•  Balasana (Child Pose)
•  Utkatasana (Chair Pose)
•  Baddha Virabhadrasana (Humble Warrior)
•  Eka Pada Adho Mukha Svanasana (Three Legged Dog)
•  Utthita Parsvakonasana (Extended Side Angle Pose)
•  Vasisthasana (Side Plank Pose)
•  Padangusthasana (Big Toe Pose)
•  Ardha Chandrasana (Half Moon Pose)
•  Urdhva Prasarita Eka Padasana (Standing Split)
•  BaKasana (Crow Pose)
•  Ardha Hanumanasana
•  Utthita Hasta Padangusthasana (Extended Head-to-Big-Toe Pose)
•  Bhujangasana (Cobra Pose)
•  Shalabhasana (Locust Pose)
•  Dhanurasana (Bow Pose)
•  Vajrasana (Thunderbolt Pose)
•  Eka Pada Raja Kapotasana (One Legged Pigeon Pose)
•  Janu Sirsasana (Head to Knee Pose)
•  Marichyasana I (Twist Pose)
•  Ardha Matsyendrasana (Half Lord of Fishes Pose)
•  Dandasana (Stick Pose)
•  Paschimottanasana (Seated Forward Bend Pose)
•  Purvottansana (Upward Plank Pose)
•  Navasana (Boat Pose)
•  Setu Bandha Sarvangasana (Bridge Pose)
•  Urdhva Dhanurasana (Wheel Pose)
•  Salamba Sarvangasana (Shoulder Stand)
•  Halasana (Plough Pose)
•  Karnapidasana (Ear Pressure Pose)
•  Matsyasana (Fish Pose)
•  Supta Matsyendrasana (Lumber Twist)
•  Savasana (Corpse Pose)

Yin yoga is based on the Taoist concept of yin and yang, opposite and complementary principles in nature. Yin yoga works deeply into your body with passive, longer-held poses. The practice of Yin yoga is a transformative journey of self-discovery that gives practitioners unprecedented access to the deeper realms of the mind and body.

What will you learn?

•  How Yin helps in increasing circulation and improves flexibility
•  Calming and balancing the mind and body through various asanas
•  Reduces stress and anxiety
•  How practicing the asanas in Yin Yoga releases fascia
•  Staying in an asana for a longer time encourages deeper relaxation
  

  List of Yin Yoga Asana

  •  Melting Heart Pose
  •  Ankle Stretch Pose
  •  Banana Pose
  •  Half Butterfly Pose
  •  Butterfly Pose
  •  Camel Pose
  •  Cat Pulling its Tail Pose
  •  Caterpillar Pose
  •  Child’s Pose
  •  Dangling Pose
  •  Deer Pose
  •  Dragon Pose
  •  Frog Pose
  •  Happy Baby Pose
  •  Reclining Spinal Twist Pose
  •  Saddle Pose
  •  Shoelace Pose
  •  Snail Pose
  •  Sphinx Pose
  •  Seal Pose
  •  Square Pose
  •  Squat Pose
  •  Straddle Pose

Following the traditional and authentic practices of yoga, our schools prioritize health by offering knowledge about cleansing the body internally and externally. Shat Karma is a practice in Yoga where practitioners clean their body using various techniques to improve immunity and balance between mind and body. The students with the 100-Hour Yoga Teacher Training Course in Rishikesh will learn the right methods for performing various techniques to cleanse their bodies.

What you will learn?

•  What is Shatkarma Kriyas
•  Benefits and risks of Shatkarma Kriya
•  Who should practice and who should not
•  Preparation to shatkarma
•  Practices post shatkarma
•  List of Shatkarma practices

Different types of Shatkarma Kriyas

•  Jala Neti
•  Rubber Neti
•  Netra Neti
•  Kapalbhati
•  Trataka

Pranayama or the method of rhythmic breathing is a style of yoga, where using different techniques of breathing we fulfil the requirement of the body and purify it. The concentration over breathing not only helps in delivering the right amount of oxygen or detoxifying but also helps in improving and deepening the connection of the mind with the body while improving calmness and concentration. The course will help the student learn different locks, styles and mudra for the practice of pranayama.

What will you learn?

•  Introduction to pranayama
•  Importance and benefits of pranayama
•  Preparing yourself to practice pranayama
•  Sitting postures for pranayama
•  Understanding the different aspects of breathing
•  Understanding all about nostrils and activating them
•  Beginner practices of pranayama
•  Pancha Koshas
•  Pranas and Koshas

Pre-Pranayama Breathing Techniques

•  Abdominal Breathing
•  Thoracic Breathing
•  Clavicular Breathing
•  Yogic Breathing

Different Types of Pranayama

•  Nadi Shodhana Pranayama
•  Ujjayi Pranayama
•  Bhramari Pranayama
•  Sheetali Pranayama
•  Sheetkari Pranayama
•  Chandra Bhedi Pranayama
•  Bhastrika Pranayama
•  Kapalbhati Pranayama
•  Surya Bhedi Pranayama

Mudras are the gestures that help in channelising and distributing the pranas in the body. Most of the Mudras are done with hands but there are other different mudras also. Mudras should be performed under the guidance of expert teachers.

What you will learn?

•  The secret of mudras
•  The position of different elements in your hands
•  The importance of mudra
•  The advantages of mudras

List of Mudras

•  Jnana mudra
•  Chin mudra
•  Dhyana mudra
•  Yoni mudra
•  Bhairava mudra
•  Nasikagra drishti mudra

While doing yoga, your body generates a lot of energy or prana. With mudra, channel this energy, and with bandhas, control and maintain it in the body to prevent it from draining. When done right, the bandhas can also help awaken the Kundalini.

What you will learn?

•  Meaning of Bandhas and its importance
•  Benefits and risks of the practices
•  Practices (for beginners and intermediate level)

List of Bandhas

•  Agnisar (for Uddiyana preparation)
•  Bahir kumbhaka (external retention)
•  Antar kumbhaka (internal retention)
•  Mula bandha
•  Uddiyana bandha
•  Jalandhara bandha

Meditation is one of the best practices of yoga which offers great self-control while improving mind strength. The practice introduces you to deeper enlightenment leading to better concentration and focus. The human brain is functional even when we sleep, but with the right techniques and practices, we can control it and eliminate the external disturbance. The classes of meditation by our teachers will help the students unlock a wide spectrum of inward journeys and a heightened sense of awareness with mental clarity.

What will you learn?

•  Introduction to Meditation
•  Benefits of Meditation
•  Correct Sitting Posture for Meditation
•  What are the practices you need to follow for meditation?
•  What are the obstacles in Meditation?
•  Preparing the body and mind for Meditation - To Become aware of the body

List of Meditation Techniques

•  AUM meditation
•  Trataka meditation
•  Japa and Ajapa Meditation
•  Antar Mouna Dhyana meditation
•  Silent meditation
•  Chakra meditation
•  Mantra or Kirtan meditation