300 hr. Yoga Teacher Training Student Manual

300 hr. Yoga Teacher Training Curriculam

By Tanya Rice

Table of Contents Forward V About the Author Chapter 1 - Recap of 200 Hour Concepts

VII 9

The Yoga Sutras

10

The Yoga Sutras

12

The Eight Limbs of Yoga

14

Yoga Masters

17

Types of Yoga

20

Styles of Hatha Yoga

22

Anatomy Movements

24

Bones Review

25

Muscles Review

27

Chapter 2 - Recap Sequencing and Yoga Teaching Concepts

29

Basic 200 Hour Topics Review

30

Categorization of Poses

31

Level of the Pose

33

Focal Point of Pose

35

Objective of Pose

36

Sequencing 37 Cues 39 Assisting and Adjusting

41

Yoga Terms

44

Chapter 3 - A Deeper Look at Yoga Philosophy Yamas & Niyamas

47 48

Gunas 52 Kleshas 54 Koshas 56 4 Locks & 4 Keys

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Rajas: The Royal Path

62

7 Spiritual Laws by Deepak Chopra

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Chapter 1 - Recap

of 200 Hour Concepts Chapter Start Page - To be Decided.

The Yoga Sutras Complicated question? For the general population, it can be a very difficult question. We have all heard a range of answers from people who are not regular practitioners of yoga. Most of these comments are based on their avidya (incorrect perception, false knowledge or identification).

• Stretching (their perception of asana- most commonly seen in media) • It is what hippies do (their recall of the introduction of Kundalini yoga in the 60’s & 70’s) • It is a cult (their perception of the fanaticism often found in dedicated yogins) • The antichrist (their perception of other yogic/eastern faiths) We have all come in contact with people who have held these unfortunate ideas of what yoga is, and sometimes, we try

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to defend or introduce what yoga truly is, and other times, we walk from the discussion.

We need to be wise about choosing these battles. Just as we all recall our pivotal yogic moment in life or on the mat, each of these people will need their own pivot point.

You maybe recognize that it is close for them and attempt this delicate but necessary conversation, or you see that your conversation will be lost on a heart and mind that are not yet ready for this life change.

If it is time for this discussion, and they are truly listening with open chakras (wheels, energy centers) then your response will likely take on two forms: • The classic definition • Your personal experience The Sanskrit translation of yoga is to yuke, often translated as to yoke, join, union, unite, thread together.

• Desikachar states that yoga is “coming together,” “to unite” and “to tie strands of the mind together.

• Patanjali states in the The Yoga Sutras that yoga is the cessation of the mind chatter.

• Iyengar’s translation follows this line, suggesting that when yoga has been mastered, there is no separation between seer, and what is seen. Iyengar states that yoga is, “the disciplining of the intellect, the mind, the emotions, the will” and that yoga helps anyone gain good health, mental peace and intellectual clarity “helping us to look at life in all its aspects evenly.”

All of these classic definitions define and translate, but often each of us has something more specific in our personal definition of what yoga is to us. It is tied to “how good it makes you feel,” or “how your life has changed since you began yoga.” These answers are relative to the goal of yoga, our movement towards liberation. We have all had little glimpses on the mat, moments of samadhi, and we strive to find them more frequently and for longer periods of peaceful time.

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Chapter 2 - Recap Sequencing and Yoga Teaching Concepts

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Basic 200 Hour Topics Review This chapter will review the foundation principles involved in sequencing and teaching concepts. When building a sequence see need to be able to categorize a pose as well as be able to differentiate between levels of postures. We can create sequences around these topics, i.e., balancing level 3 class, however it is when we add the focal point of the pose and the objective of the posed that we take our sequence from “yoga� to an 8-limbed practice. We will recap and review the importance of sequencing order/ foundations of a successfully organized class.

In addition to sequencing work, we will recap cueing in a class, discuss cues that have been successful in your teaching. We will also share cues that resonate with you, based on your life, your body, and your injuries.

Lastly, we will recap assisting and adjusting, discuss mechanics that have been successful in your teaching. We will also share assists and adjustments that resonate with you. In addition we will discuss the assists and adjustments that perhaps left you feeling uncomfortable or that you felt were dangerous, as we can use these as tools for improving our assist and adjustments.

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Sequencing Sequencing at the level we are coming to know, as we teach more, and build our repertoire of teaching skills becomes an art form. A bit like choreographing a dance.

When we create the perfect sequence: with the right build up, crescendoing to the center of our practice and then cooling us down and bringing us back into balance; we create the perfect environment for our students to grow, heal, and find peace and love on their mats.

1. WARM UP a. SAVASANA- EKA PADA APANASANA b. CHILD’S POSE- CAT COW c. BADDHA KONASANA- EASY TWIST d. SUN SALUTES e. HALF SUNS f. SUN A’S g. SUN B’S 2. STANDING POSES a. STRENGTH b. WARRIORS c. TWISTS d. BALANCE 3. FORWARD FOLDS a. STANDING POSES 4. BACK BENDS a. BELLY DOWN b. FROM BACK

5. INVERSIONS/ARM BALANCES a. CROW b. FOREARM STAND c. HANDSTAND d. SHOULDER STAND 6. SEATED POSES a. FORWARD FOLDS b. TWISTS 7. COOL DOWN a. SUPINE POSES b. FOLDS c. KNEES TO CHEST d. PIGEONS e. TWISTS 8. SAVASANA

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Chapter 3 - A Deeper Look at Yoga Philosophy

This chapter will carry us through deeper yoga topics. We as teacher can use these ideas to guide class sequences, encourage students on a deeper 8 limb path, as well as help students find a deeper level of self study.

We will cover topics such as the Yamas & Niyamas, the Gunas, the Kleshas and the Koshas. Similarly we will move into the topic of the 4 locks and the 4 keys from the yoga sutras. And then continue into the path of rajas, while working through japa and sadhana. Closing with a look at the 7 spiritual laws as taught by Chopak.

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Yamas & Niyamas Ahimsa- Non Harming- “Kindness” Satya- Non Lying “Truthfulness” Asteya- Non Stealing Brahmacharya- Of Brahma “Godliness- Cleanliness” Aparigraha- Non Attachment “Detachment”

Many times you will see the Yamas & Niyamas written in the “quoted” format above, often times people like to see the positive wording of the character trait, as they like to encourage the positive behavior.

Saucha- Cleanliness “Body and Mind” Santosha- Contentment “Joy” Tapas- Zeal for Yoga “Practice” Svadhyaya- Self Study Ishvara Pranidhana- Surrender “fruits of labor to a higher power”

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The yamas are often described as restraints, regulation or self control, personal self care, and ethical practices.

Being able to get along with all of God’s creations is the most important of the 8 limbs, this is why it is the first we must overcome. As Yogi Bhajan (introduced Kundalini to the west) once stated, “If you can’t see God in all… you can’t see God at all.”

“The Path of the Sutras” tells us, the way we treat other living creatures is a testament to our inner state. Each of the Yamas is considered a great life vow.

The niyamas are often described as observances, that which we must do, our dedications.

Once we have learned how to be and act towards others, it then becomes about how we act in order to improve and transform ourselves. It is the journey into ourselves, on the mat and off, in our asana and our meditation. Who are we, and to what do we dedicate the fruits of our actions to is the intent of the niyamas.

To live according to yoga, it is our responsibility to try to maintain our body, our breath, our heart and our mind.

YAMAS

Ahimsa

Non Harming- “Kindness” Ahimsa- the most important of the yamas. Inherently, the most basic of them as well, and yet sometimes pushes us beyond our limits. It’s simple, be kind to all things. That’s it. And yet, sometimes so difficult.

Satya

Non Lying “Truthfulness” is not only in reference to the words we use towards people, but is also about the words we use inside of ourselves. Are we always speaking from our place of truth.

Note: Ahimsa overstands Satya. If the truth is hurtful, it may be best left unsaid.

Asteya

Non Stealing means the obvious, of not stealing anyone’s possessions, but also refers to not stealing their time, (being late or

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Chapter 4 - Pranayama (Advanced Look)

In this chapter we will look at why being able to harness our energy is so important.

Pranayama, means regulation of life force, in sanskrit. Prana is abundant, inside and outside of the body. Our ability to control our own prana, by working with the nadis, and consistent practice of pranayama is beneficial to the whole of our yoga practice. To work with prana, is to work with energy.

What we as teachers need to be able to teach our students, is not only the directives on how to perform each style of breath, but why it is so important to our practice. We need to be able to explain how it can change the course of our practice, our meditation, and even our day. This section of the manual will begin to explain this in detail.

• Kapalabhati- Skull Shining Breath- Defined as exhales, active and emphasized, by sharp intake of the abdominal muscles, while the inhales are passive. This breath is used as a classic cleansing pranayama.

Diaphragmatic

Diaphragmatic breathing is the most complete breath we can take, however perhaps the most difficult, because it takes far more recognition, and much deeper breaths. The exercise below will help you observe the depth and capacity of your lungs. This is similar to Dirgha, complete breath, and essential breathing. Try it now.

Technique: General pressure on the chest is equal, steady and unmoving, general pressure on the abdominal wall is equal, steady and unmoving. The movement that allows for increase of capacity is the movement downward of the diaphragm and the expansion of the intercostals at the side body.

• This is our most natural way to breath • This is used for general activity or for gearing up for more strenuous activity • The effort to maintain the required abdominal control and tension so the breath, Apana goes up and in verses out the belly wall.

• Helps to maintain postures during asana because of general muscle control in the core and trunk of the body • Creates expansion in the ribs and intercostals massaging organs in both the thoracic cavity and the abdominal cavity.

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Pranayama Methods Dirgha Essential Breath Complete Breath

Bhastrika Bellows Breath

Sitali Cooling Breath

Ujjayi Victory Breath

Sama Vritti Uniform Breath

Sitkari Cooling Breath

Kumbhaka Breath Retention

Breath of Fire Kundalini Style

Viloma and Anuloma Against the Grain Breath and With the Grain Breath

Diaphragm Awareness 3 part breath

Vishama Vritti Irregular Breath

Anuloma Along the Grain Breath

Lion’s Breath

Nadi Shodhana Alternating Nostril Breathing

Pratiloma Opposite Breath

Kapalabhati Skull Shining Breath

Bhramari Bumblebee Breath

Square breath incorporating, Sama Vritti with Kumbhaka

Many of these breaths will be practiced in our Asana Labs, refresh yourself with these breathing techniques as they arise in your weekly class schedules.

Note: women new to yoga during their pregnancies are recommended to only work with Ujjayi and Nadi Shodhana Breath. However, if a woman has been practicing for years, prior to and around other pregnancies as well, the true contraindications are only the that pranayama with prolonged retention should be avoided.  

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Chapter 5 - Asana (Advanced Look)

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Advanced Benefits: Based on Category of Postures From our 200 hour training, we learned the benefits of a posture on the muscles, joints and systems (digestive, respiratory, etc.). Now we will take this learning and apply it while adding layers, learning the benefits of the poses on the chakras, as well as the kosha (layers) bodies. We will be able to use this advanced learning relative to postures and apply it to personal use, private instruction, and sequencing to create a deeper affect for our students. (Brahman=Accelerating; Langhana =Calming; Samana or Sattva= Balancing)

St (Standing) S ( Seated) R (Supine/Relax) FF (Forward Fold) BB (Backbend) B ( Balancing) T (Twists) I (Inversions)

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Image A

Image B

Ashtangasana/Melting Heart (Image A) Instruction similar to puppy dog.

Options: block under the forehead and under the chest, padding under the knees.

Benefits: same as a forward fold, or child’s pose: opening the chest and shoulders.

Ankle Stretch (Image B) Instruction similar to upright hero’s pose.

Options: block between the heels to support the sacrum and padding under the knees.

Benefits: same as a hero’s pose, or child’s pose: stretching the quads and ankles.

Bananasana (Image C) Shift hips to one side will shifting extremities to the opposite side.

Options: crossing ankles, or ankles side by side, clasping extending wrist.

Benefits: stretching the obliques, side body, intercostals, outer hips, and IT band.

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Advanced Anatomy with Physiology and Kinesiology Topics for study as you read through the book “Yogabody: Anatomy, Kinesiology, and Asana” by Judith Lasater.

The importance of anatomy, physiology and kinesiology in yoga: Deeper than bones and muscles of the axial and appendicular frame or semi-rigid or movable (synovial) joints in the body... is something far more complex and wholly affected by the practice of yoga.

The bones, muscles and joints are important in asana, there is no question. The kinesiology associated with the body involve the active joint movement, the passive joint movement and the accessory joint movement. But, more than this, we want to focus on these two items: • Deep connective tissues: fascia, cartilage, ligaments, tendons, bursae. (Kinesiology) • Systems at work inside the body: nerves (the central communication), digestion, respiration, and endocrine. (Physiology) As yoga teachers and practitioners, we know the asana changes our muscles, helps us lose weight, and affects our mood and sleep. This is tangible. However, more than the large muscle groups working in the posture, is the much deeper effect on the body that changes us, that affects us on a cellular level. It is this deeper affect that keeps us coming back to the mat, for more healing and whole bodied wellness.

This portion of the study, on the anatomy, physiology and kinesiology, is what will take us to the next level in our teaching: »» Theming classes based on kinesthetic movements/holds »» Theming classes based on various body systems »» Theming classes based on the physiological effects Building our knowledge on this deeper level will build us as a yogi, and will make us more knowledgeable instructors.

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Nervous System The Central nervous System, CNS, consists of the brain: cerebrum, frontal lobe, temporal lobe, parietal lobe, occipital lobe, the brainstem, midbrain, pons, and medulla as well as the spinal cord, the ganglion and nerves. The CNS can be broken into two halves the Autonomic Nervous System and the Somatic Nervous System; the Autonomic being involuntary which operates by hormone levels and the Somatic being voluntary which operates by the conscious brain and reflex receptors.

The actions that we cause with the Somatic Nervous System, by intention, “I wish to move this object from here to there” or the reflexive response, “ouch that’s hot”, is to move the object or my hand. Yoga however, works on a deeper level working on the Autonomic Nervous System, the system we cannot control but which we can work to decrease, offset, or rebalance.

The Autonomic Nervous System is further broken into Parasympathetic and Sympathetic. The Parasympathetic Nervous System, PNS is designed to keep the body in homeostasis, working naturally and efficiently and is most active in rest and relaxation, and does the work of controlling the digestive system. The Sympathetic Nervous System, SNS is designed to keep us safe from physical harm, working to activate all of the necessary body parts, should it have to flee, run fast, or grow stronger to fight off a predator.

During a calm, easy going afternoon, sitting in a chair watching a lake, children, family and friends, the system that is at play is the Parasympathetic Nervous System, PNS, keeping everything moving and allowing the body to function at its best, digesting and metabolizing as it should.

However, perhaps visualize, that instead, something had occurred prior to the lovely afternoon, changing, shifting, stressing all of the plans, and causing the body to operate out of the Sympathetic Nervous System, SNS. Say for 122

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Pose List Level

Sanskrit

Pose

Type

Secondary Type

Foward Fold

Surya Namaskara A,B,C 1

Adho Mukha Svanasana

Downward Facing Dog

Sun

1

Anahatasana

Melting Heart

Sun

1

Ardha Uttanasana

Monkey

Sun

1

Ashtangasana

8 Points

Sun

1

Chaturanga Dandasana

4 Limbed Staff Pose

Sun

1

Makarasana

Dolphin

Sun

1

Kumbhakasana

Plank

Sun

1

Tadasana

Mountain

Sun

Standing

1

Urdhva Mukha Svanasana

Upward Dog

Sun

BB

1

Virabhadrasana I

Warrior I

Sun

Standing

Standing Asana 1

1 Arm Down Lunge Archer

1 Arm Down Lunge Archer

Standing

1

Anjaneyasana

Low Lunge/Crescent Moon

Standing

1

Archer on Wall Series

Archer on Wall Series

Standing

1

Ardha Chandrasana

Half Moon

Standing

1

Ardha Uttanasana

Monkey

Standing

1

Alanasana

High Lunge

Standing

1

Parivrtta Sanchalasana

Easy Twisting Lunge

Standing

1

Head to Ankle

Head to Ankle

Standing

2

High Lunge Top Foot

High Lunge Top Foot

Standing

1

Lunge Archer

Lunge Archer

Standing

2

Natarajasana

Lord of Dance

Standing

1

Parighasana

Gate

Standing

2

Parivrtta Parsvakonasana

Prayer Spinal tw. Elbow/ Rev Side

Standing

Twists

2

Parivrtta Parsvakonasana Var.

Prayer Spinal Twist Bound

Standing

Twists

2

Parivrtta Trikonasana

Revolving Triangle

Standing

2

Parivrtta Parsvakonasana Var.

Prayer Spinal Twist Hand Standing Floor

1

Parsvakonasana

Side Angle

140

Balancing

Twists

Balancing, BB

Twists

Standing

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Chapter 6 -

Moving into Peace

Meditation Practice “Meditate, let the light of the heart engulf you!”

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Meditation Basics Meditation is different for everyone, and the most important concept to remember, as you delve further into meditation. There is no perfect way to meditate, there is only the way that helps you be most successful.

Remind yourself of these simple tools: • Set yourself up for success: location, alter, and elimination of distractions • Posture that will be sustainable for your body • Time of day that will suit your life • Do not focus on a timer, or time limit • Try, try, try again

Types of Meditation 1. Movement a. Walking- depending on the lineage, done in lines with groups of people or done alone- each step is precise and perhaps timed with a chant or a mantra. b. Mindful work- gardening, plants other tasks in nature c. Qi Gong & Tai Chi- holistic system of body movements and postures involving breath and meditation use for health and spiritual experience 2. Imagery a. Guided by self: with a planned pattern, or vision you want to see, often times for breaking old habits, or starting new endeavours, visualize the best possible results. b. Externally guided: with a planned pattern, or vision you want to see, often times for deep relaxation, or emotional healing 3. Gratitude 148

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Ganesha Mudra (Overcome all Obstacles) Hand Position: Left hand faces out thumb side of hand towards the earth, right hand faces in thumb side of hand towards the sky, place laced fists in front of sternum, flex and pull, release, repeat 6 times.

Change hand position, right hand faces out, left hand faces in, flex ad pull, release, and repeat 6 times.

Time: 1 time per day Variation: Hold arms diagonally Physical Benefit: Simulate the heart, open bronchial tubes, releases tension Mental Benefits: courage, confidence, openness towards others Affirmation: “I meet people with kindness and openness”

Ushas Mudra (Origin of All Good Things) Hand Position: For Women: laced, left thumb on top, right thumb between, pressing into left webbing left thumb and left pointer Men: laced, right thumb on top, left thumb between, pressing into right webbing right thumb and right pointer.

Time: 5-5 minutes daily Physical Benefit: to improve sexual energy Mental Benefits: mental alertness, finding pleasure and joy, add new impulses Affirmation: “I find pleasure in life and new things”

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Chapter 7 -

Chakras Overview

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toward center, working to find the balance within the chakra. In the breakdown, we will learn the asanas that will help to ignite the chakras, the pranayamas that will help with the vibrational effects, as well as work with the mudras, and meditations that will ultimately bring healing. Compiling practices that join the efforts of all the limbs of yoga, with focuses on individual chakras can be very cleansing. Be aware, the practices can be emotionally charged as you and students begin to release areas that may have been blocked or overactive for longer than you or they can remember.

PLEXUS/GLANDS

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RELATED FUNCTIONS

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Muladhara - First/Root (Red) - Earth “There is a deep wisdom within our very flesh, if we can only come to our senses and feel it.” - Elizabeth Behnke

Chakra 1: The muladhara chakra is all about claiming your roots, knowing you have the right to be here, feeling safe and comfortable in your home, safe in your life and feeling secure in your survival. The most important feeling in the first chakra is grounding. Grounding will help slow things down, bring stillness and help with coping with stress, fears and will help build foundation.

Earth Element Mudra: Thumb to ring finger tip (also, all fingers turned in, ring fingers at steeple) Pranayama:

Alternate nostril breathing

Meditation:

Seated, grounding, mindful, gratitude

Asana: • Activating: Bridge pose with pelvic tilts, locust, chair, side to side banana rolling • Calming: Down dog, Apanasana, eka pada apanasana, forward folds, child’s pose, tadasana with elephant spinal rolls, janu sirsasana • Balancing: Tree, balance poses requiring rooting down.

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Chakra 1

Name

Muladhara

English

Root

Color

Red

Function Means

Security Grounding Survival Self- Preservation

Goal

Stability

Basic Right

To Be Here

Location Property Emotional

Base of the Spine Testes/Vagina Reproductive Anxiety Dyslexia Physical Needs Fear

Planet

Saturn

Element

Earth

Aromatherapy

Cinnamon

Oils

Clover Rosemary Cypress Cedar

Metal

Lead

Sound

O

Vowel

U

Sound

Lam

Music

Drums

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Chapter 8 -

Being a Yoga Teacher

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Benefits: Private Teaching • • • • • • •

Small groups or one-on-one sessions can be fulfilling Set your own hours Choose your own clients Takes you to many locations Control your own pricing Collect your own fees Create a class that is specific to your student or small group

Negatives: Private Teaching • • • • •

Marketing and travel expenses Finding clientele able to pay small private scale pricing Commuting to multiple locations or having to enter private homes (always keep yourself safe) Liability issues

Encourage discussing both of the above teaching paths

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Setting Boundaries in the Class This may, not seem like a topic that even needs to be discussed. Trouble doesn’t arise in a yoga class: “yogis are calm, and looking only to relax and destress”. However, many of us can speak from experience about times where we felt as teachers, we were losing control and feeling uncomfortable. Whether it was feeling as though we were being judged, whether it was a verbal attack, a disruptive student, a disagreement amongst students, or worse a physical attack of any sort, these all can be controlled by setting boundaries in the classroom.

As teacher, (empowered by yourself as entrepreneur or empowered by your studio) you have rights to setting boundaries in your classroom.

Start every class, by providing your students with expectations, such as these: • Specifics for start times and end times • Specifics on length of class • Alerting the students to what style of class so they know if they are in the right class • Explaining a silent class if that is how you teach • Suggest that their questions can be asked after class • That as yogis we practice with non-judgement • Inviting students to let you know ahead of time if hands on adjustments are ok for them • Reminding students to talk to you before class about injuries that you should be aware of • Always giving students permission to sit down, take child’s pose, or savasana during class if they need to pause • Letting students know how you close class either before or after your savasana • That you will be available for a specified amount of time post class (be specific- 15 mins) All of these items will help to maintain the boundaries for yourself as teacher, and for your students as well.

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Chapter 9 -

Business of Yoga

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Marketing Creating a Marketing plan is essential to a successful business. Below you will find a template that will help guide you through the process of building a Marketing plan. It is necessary to rewrite marketing plans annually, as businesses grow and change. Take the time to go through these questions, and create answers that you can then consolidate into paragraphs under each section heading to create a Marketing Plan. You can gather most of this information from your business plan, and readdress annually to keep up with business growth, new marketing trends and overall business wellbeing.

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Marketing Plan Worksheet

You have these ideas, but you need to put it down on paper and see how it really comes together. This will be a worksheet for you to provide notes on each area of the marketing plan. Once notes are completed you can convert to a narrative document.

Things to gather together: 1. Past 3 years of financials a. Profit/loss, operating budget, sales figures, 2. List of all your products and services with your target markets 3. Your organizational structure: teachers, supporting staff, owners 4. Your understanding of the marketplace: competitors, geographical boundaries, types of customers you have, demographic data, trends in the market

I. Market Situation • • • • •

What are your products/classes/programs?

What is the dollar size of your markets? How much do people typically spend per year?

What is your sales setup? Online, POS What geographic area do you sell to? How large do you reach?

Describe your audience in terms of population, demographics, income levels and so on.

• What competitors exist in this marketplace?

• Historically, how well have your classes sold?

II.Threats and Opportunities You can look at Yoga Alliance, Yoga Journal, research analysis on Yoga industry, chamber of commerce • What trends in the marketplace are against you?

• Are there competitive trends that are ominous?

• Are your current products poised to succeed in the market as it now exists?

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