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Yoga Teacher Training Program from the creators of the Free International Yoga & Music Festival

Himalayan Yoga Academy

Yoga Teacher Training Program 5 weeks / 240 hours Upcoming dates: December, 22nd, 2012 – January, 29th, 2013 March, 1st, 2013 – April, 4th, 2013

Syllabus

2

Theoretical sessions

2

History and Philosophy of Hatha Yoga

2

Anatomy and physiology of human body. Application of anatomical knowledge to yoga practice

3

Yogic anatomy. Subtle energies

4

Ayurveda

4

Teaching yoga

4

Teaching Practice

5

Alignment Classes

6

Shatkarma Classes

7

Pranayam Classes

7

Meditation Classes

8

Vocal Classes

8

Daily Practice Classes

8

Daily schedule

8

Himalayan Yoga Academy (Rishikesh, India) http://yogaacademy.in


Yoga Teacher Training Program from the creators of the Free International Yoga & Music Festival

Syllabus Theoretical sessions History and Philosophy of Hatha Yoga The first block of theoretical sessions will cover history and philosophy of yoga and development of yoga from ancient times with analysis of most important books on yoga, until the present days. Such perspective will offer students understanding of main goals of yoga and how variety of practices that sprung from original discipline aim to fulfill those goals. This will give students understanding of purpose of every yoga practice, so that they could apply this understanding in their own personal practice and class. Connecting one’s yoga practice to roots makes it more meaningful and gives us better instruments to evaluate progress. Lecture 1. Roots of yoga: meaning of the word, history and philosophy. Ancient books and sources of yoga: Vedas (Rig Veda), The Upanishads and Vedanta (concept of three bodies and concept of prana), guiding principles of yoga mentioned in Bhagavat Gita (concept of Dharma and 3 yogic paths). Lecture 2 &3. Raja Yoga. Yoga Sutras of Patanjali as oldest and most important source on yoga. Concept of Chitta Vritti Nirodha. Ashtanga yoga - eight limbs of yoga. Concept of asana in Yoga Sutras. Lecture 4. Tantra. Tantric philosophy, tantric practices (mantra, yantra, worship practices). Main sources of tantra. 4 main wings of tantra. Lecture 5, 6 & 7. Hatha yoga. Here we will analyze how tantric and buddhist influences have changed original practice of yoga. Main sources of hatha yoga. Hatha Yoga Pradipika, main yogic practices, described in the book: asana, shatkarma, pranayama, mudra, bandha and samadhi. Gheranda Samhita and 7 means of attaining perfection as mentioned in the book. Shiva Samhita and its recommended yogic practices (dristana, silent mantra, tantric practices), concept of prana and nadis, etc. Lecture 8. Modern development of hatha yoga. We need this lecture to create understanding that yoga is dynamic science and changes according to circumstances. We’ll analyze different schools and teachers that popularized yoga around the world, and modern schools and teachers that brought their own understanding and ideas into the practice of yoga. Such outlook is necessary to create understanding for future teachers of how they can be creative in yoga practice while preserving the essence of yoga. Topics: early traces of yoga in the West during colonization period, American Himalayan Yoga Academy (Rishikesh, India) http://yogaacademy.in


Yoga Teacher Training Program from the creators of the Free International Yoga & Music Festival

transcendentalist movement, Swami Vivekananda, Helena Blavatsky and Annie Besant, Yogendra Mastamani, Iyengar, Patthabhi Joyce, Dhirendra Brahmachari, Shivananda, Yogi Bhajan, Bikram, foreign masters: Gurdgjieff, John Friend, Siderky, Lappa.

Anatomy and physiology of human body. Application of anatomical knowledge to yoga practice After gaining understanding of goals and philosophy of yoga and having overviewed the practices that ancient yogic used to meet these goals, we will look at the same practices from the perspective of modern science. We will see how effectiveness of yogic practices is explained in medical, anatomical and physiological terms. This topic will also give us understanding of safety during practice. Being aware of how body works, what are the most vulnerable points, how deceases originate and how they affect systems of body, we will learn how to build the practice safely for all students and adapt it for specific needs. Lecture 1. Skeletal system. Bones and joints. Types of joints, their range of movement and application of this understanding to safe yoga practice. Spine: anatomy, safety. Keeping the spine healthy with yoga. Lecture 2. Muscular system. Anatomy of muscles and tendons. Principle of work of agonist and antagonist muscles and its application in yoga. Avoiding and dealing with common problems of muscles and tendons in yoga (muscle strains, tears, ruptured tendons, carpal tunnel syndrome). Lecture 3. Cardiovascular system. High and low blood pressure. Practice that keeps the heart healthy. Practice with heart disorders and hypertonia/ hypotonia. Lecture 4. Nervous system. Somatic and autonomic nervous system. Sympathetic and parasympathetic autonomous nervous systems. How yoga affects nervous system. Special yoga practices for diseases of nervous system. Dealing with stress. Lecture 5. Respiratory system. Design of the respiratory system, muscles of respiration. Neuromuscular regulation or breathing and impact of breathing on nervous system. Physiology of respiration. Hypoventilation and hyperventilation. Analysis of types of breathing: thoracic (constricted and empowered), paradoxical, abdominal breathing, diaphragmatic, full yogic breath. Analysis of different yogic breathing exercises (kapalabhati, bhastrika, ujayyi), with their impact on cellular gas exchange and nervous system. Lecture 6. Digestive system. Yogic practices that keep digestive system healthy. Contraindication to practices for certain disorders of digestive system. Lecture 7. Endocrine system. Contraindications and special yoga practices in cases of hormonal imbalance and endocrine diseases. Himalayan Yoga Academy (Rishikesh, India) http://yogaacademy.in


Yoga Teacher Training Program from the creators of the Free International Yoga & Music Festival

Lecture 8. Injury avoidance. This lecture sums up all previous points on safe practice from the point of view of all body systems. We will teach you a comprehensive list of do’s and don’ts, necessary for healthy yoga practice without injuries.

Yogic anatomy. Subtle energies In this topic we will look at human anatomy from the perspective of yogic science and will analyze how special yogic practices relate to yogic anatomical concepts. It will include 3-4 lectures on topics of 5 sheaths (koshas), prana, nadis, bandhas, chakras, gunas, doshas, and advices on highlighting subtle energy in a yoga class.

Ayurveda Ayurveda is an ancient vedic science that is closely related to practice of yoga. Understanding of ayurvedic concepts will help us deepen the practice of yoga and compose diet and lifestyle that will suit our individual requirements. Lecture 1. Sceince of ayurveda. Basics of ayurveda (elements, dhatus, doshas, and tastes). Lecture 2&3. Vatta, pitta, kapha body types. Managing doshas of one’s body. Lecture 4. Deaily routine, seasonal routine, pulse diagnistics. Lecture 5. Diet regime. Lecture 6. Panchakarma. Methods of body purification depending on individual constitution.

Teaching yoga This is one of the most important topics in yoga teacher training course. We will analyze the most important elements of teaching yoga, from postural diagnosis of new students to sequencing of classes and specialized teaching according to individual health conditions. This block will also include a set of practical lessons and self-practice classes to refine the skill of teaching yoga. Lecture 1. Know your student. Voice and language. Deepening understanding of yoga. Lecture 2. Basic elements of asana practice.

Himalayan Yoga Academy (Rishikesh, India) http://yogaacademy.in


Yoga Teacher Training Program from the creators of the Free International Yoga & Music Festival

Lecture 3. Instructing asanas: Positioning and demonstration, entering into asana, individualized teaching (skills of observation), pace and timing (dynamic and static modes of work), moving out of asana, integration of asanas. Lecture 4. General principles of giving cues and adjustments. Modifications, variations and use of props. Lecture 5. Creating space for self-trasnformation: Physical setting, class room setup and orientation, class levels and prerequisites, class etiquette, walking up the spiritual environment, Space for healing and spiritual awakening, Happy space. Lecture 6. Sequencing and planning classes. Lecture 7. Specialized teaching for newbies, depression, pregnancy, alternative settings. Lecture 8. Teaching yoga to students with injuries (ankle, knee, hamstring strains, lower back pain, scoliosis, wrist tendinitis and carpal tunnel syndrome, shoulder impingement, rotator cuff problems). The topic of the class is similar to material in anatomy lessons, where we discuss application of yoga to different problems with body systems. They are more directed to safety principles and avoiding injuries. In this classes, we will learn how to help people who already have injuries or conditions like scoliosis. Lecture 9. Ethics for yoga teachers. Lecture 10. Setting up a successful yoga business.

Teaching Practice We will start with basic skills as ability to read people’s bodies, see the processes that a student performs in an asana (weight distribution, engagement of muscles, points of stability, working with energy lines) and will proceed to teaching asanas in pairs, polishing your instruction, observation and adjustment skills, then each student will teach a set of asanas to a small group, and then composing a sequence of practices for entire class. This practice series is closely connected to Teaching `Yoga theoretical block and creates practical application of information learned in lecture classes. Class 1. Working with partner - standing pose observation. On this class you will work in pairs and will analyze your partner’s body from behind, from the side and from the front to see any postural imbalances, observe engagement of muscles and weight distribution. Class 2. Asana laboratory - in this class you will take asanas that we have learned from our Alignment classes and will work with partner to analyze how your partner performs main elements of practice in this particular asanas. What you will need to analyze includes quality of grounding, stability, Himalayan Yoga Academy (Rishikesh, India) http://yogaacademy.in


Yoga Teacher Training Program from the creators of the Free International Yoga & Music Festival

engagement of muscles, application of principle of extension, position of spine, integration of effort and ease (mental ease, ability to relax one set of muscles while engaging deep body muscles that support joints), quality of breath, going into and out of asana. Besides these observations, you will learn to give verbal cues and adjustments to help your partner improve and deepen his or her asana practice. Class 3. Teaching in class situations. Teaching 1 asana to 1-2 students. In this class you will combine your knowledge of alignment, your observational skills with verbal instructions and physical adjustments. Then you’ll teach a short sequence of asanas to small group of 4-5 people. You will learn to expand your attention to all participants of your group and perform several processes of instruction, observation and adjustment simultaneously. Class 4. Conducting a full class to a group. You will compose your own sequence of practices taking into account various external factors and your own interest/consideration, and will teach it to entire class, consolidating all previously acquired knowledge and skills.

Alignment Classes On alignment classes, we will learn a list of 44 basic asanas in every detail. First the instructor demonstrates the asana and explains its geometry and alignment principles. We will learn purpose of the asana, indication and contraindications, main muscular engagement, area of release, points of stability and grounding, effect on spine, joints and internal organs. Then we will look at the modifications and tiny changes of alignment and will learn how these changes affect overall effect of asana and especially effect on spine and joints. In this way we will create understanding of asana geometry rather than learn “how it should be” and teach the only possible way without discrimination. Then we will analyze the alignment of asana in environment of “asana laboratory” where one student performs the pose and other students analyze it according to the information they learned. After analysis of all the points and offering their cues and adjustments, all students try to perform the asana with understanding of its geometry, weight distribution and internal muscles work. The list of asanas includes: 1. Tadasana

5. Phalakasana

2. Urdva Hastasana

6. Chaturanga Dandasana

3. Uttanasana & Ardho Uttanasana

7. Urdva Mukha Shvanasana

4. Anjanyasana (Sanchalasana)

8. Adho Mukha Shvanasana Himalayan Yoga Academy (Rishikesh, India) http://yogaacademy.in


Yoga Teacher Training Program from the creators of the Free International Yoga & Music Festival

9. Utkatasana

27. Salabhasana (variations)

10. Virabhadrasana I & Astha Chandrasana

28. Bhujangasana

11. Virabhadrasana II

29. Supta Virasana

12. Utthita Trikonasana

30. Setu Bandha Sarvangasana

13. Utthita Parsvokonasana

31. Dhanurasana

14. Parivrita Trikonasana

32. Natarajasana

15. Parivrita Parshvakonasana

33. Matsyasana

16. Parsvottanasana

34. Ardha Matsyendrasana

17. Parasarita Padottanasana

35. Parivrita Janu Sirsasana

18. Garudasana

36. Dandasana

19. Vrkasana

37. Gomukhasana

20. Adrha Chandrasana

38. Paschimottanasana

21. Jathara Parivartanasana and leg raise

39. Janu Sirsasana

22. Paripurna Navasana and Ardha Navasana

40. Baddha Konasana

23. Bakasana

41. Virasana

24. Vasisthasana

42. Viparita Karani

25. Adho Mukha Vrkasana in variations

43. Halasana

26. Ustrasana

44. Salamba Sarvangasana

Shatkarma Classes 30 minutes daily. These classes will cover main shatkarma techniques, such as jala neti, sutra neti, dhauti, trataka, kapalabhati and nauli. We will also teach whole body cleansing (shank prakshalana) in a special 2 hours class dedicated only to this practice.

Pranayam Classes Though we will have pranayama practices on each daily practice class, we will have 3 hours specifically dedicated to practice of pranayama. This class will follow Anatomy lecture on breathing and Himalayan Yoga Academy (Rishikesh, India) http://yogaacademy.in


Yoga Teacher Training Program from the creators of the Free International Yoga & Music Festival

pranayama and will be practical application of understanding this yogic practice. We will learn basic breathing techniques such as surya bheda, chandra bheda, anulom vilom, sitkari, sitali, ujjayi, brahmari, bhastrika, kapalabhati, abdominal breathing, diaphragmatic breathing, full yogic breathing.

Meditation Classes At least 30 minutes daily is devoted exclusively to meditation practices. We will learn the following concentration/meditation techniques: yoga nidra, light meditation (tratak), sound meditation, mantra meditation, tantric meditation, laughing meditation, anupana, vipassana, zazen meditation.

Vocal Classes We will learn basic skills of controlling speech and language, necessary for a yoga teacher, and will also expand our voice range with special vocal techniques. This block also includes chanting and mantra classes.

Daily Practice Classes At least 3 hours a day, 1.5-2 hours in the morning and 1.5 hours in the evening will be devoted to practice of asana, pranayama, bandha, mudra, and meditation. In the asana section we will cover all poses from the list of basic asanas and will practice both static and dynamic regimes, will learn vinyasas and basic warm-up and joint loosening/strengthening sequences such as pavana muktasana, sukshma vyayama, surya namaskar, chandra namaskar. Pranayama section will include all pranayama techniques (surya bheda, chandra bheda, anulom vilom, sitkari, sitali, ujjayi, brahmari, bhastrika, kapalabhati, abdominal breathing, diaphragmatic breathing, full yogic breathing) and preparatory techniques such as shoulder breathing, “disco breathing”, sitting cat/cow breathing, etc. Bandhas will include explanation and practice of the following bandhas: mula bandha, uddiyana bandha, jalandhara bandha, pada bandha, maha bandha.

Daily schedule This is a generalized daily routine, Monday thru Saturday. On Sundays, we’ll have special programs announced individually. Special day-off programs generally include white-water rafting, trekking to distant places, walks to temples in the hills, Indian Classical music nights, yoga classes on the beach, fire ceremonies, etc. Schedule is planned so that every week we cover no less than 40 hours of training. On average, we’ll have approximately 6.5 hours of training. Lectures are normally 60 minutes long.

Himalayan Yoga Academy (Rishikesh, India) http://yogaacademy.in


Yoga Teacher Training Program from the creators of the Free International Yoga & Music Festival

Time

Activities

6:30am – 8:30am

Asanas, Pranayams, Shatkarmas, Mantras

9:00am

Breakfast

11:00am – 12:00pm

Lecture or self-practice

1:00pm

Lunch

3:30pm – 5:00pm

Alignment class, Lecture, teaching practice or self-practice

5:00pm – 6:30pm

Asanas

7:00pm

Dinner

8:00pm – 9:30pm

Meditations, Kirtans, Satsangs, Nada Yoga, Movies, Concerts.

Himalayan Yoga Academy (Rishikesh, India) http://yogaacademy.in


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