100-Hour Yoga Teacher Training in Varkala, Kerala India

1 - Yoga-Philosophical Aspects

• Human Life: Meaning & Aim of Life
• Yoga - Introduction / its origin & development
• Introduction of Patanjali's Yoga-Sutras
• Meaning of Yoga According to different philosophical paths Vedansha, Patanjali, Bhagavad Geeta
• Yoga Philosophy of east and West
• Four Paths of Yoga

2 - Karma Yoga. Origin, Aim, Performance, Effect

• Concept of Karm, Akarm and Vikarm
• Arjuna questions about Karma yoga
• Disapproval of the effect of action
• What is action in inaction, inaction in action
• Samatvam or equanimity in yoga

3 - Jnana Yoga

• Shravan, Manan, Niddhidhyasana (hearing, reflecting, and deep realization)
• Theory of Self realization (Bhgvadgita 2. 20-24)
• Who is Jnani (Sthitprajna BG-2. 55-57)
• Tool for Growth (BG-2.62-63)

4 - Bhakti Yoga

• Bhakti yoga concept developed by Narada Maharishi Parashar
• Peacefulness, self-control, austerity, purity, tolerance, honesty, knowledge, wisdom, and religiousness
• The nine forms of Bhakti (Navavidha Bhakti Margas): Shravan, kirtan, smaran, Padsevnam, Archnam, Vandanam, Dasyam, Sakhyam, atmnivdnam
• Para and Apara Bhakti : rituals and objects of yoga

5 - Raja Yoga

• What is Ashtanga yoga
• 8 Limbs of Ashtanga Yoga - Yama, Niyama, Asana, Pranayama, Pratyahara, Dhyana, Dharana, Samadhi
• Yamas (Ahimsa, Satya, Asteya, Brahmacharya, Aparigraha)
• Niyamas (Sauca, Santosa, Tapas, Svadhyaya, Isvarapranidhana)
• Asana. History. Origin. How to master different yoga styles (hatha, ashtanga, yin, Bikram, prenatal, kinds, Anusara, Iyengar yoga)
• Pranayama. The main effect, practice
• Pratyahara's general meaning, effect, and practical aspects
• Dharana's general meaning, effect, and practical aspects
• The hidden power of Dharana
• Dhyana's general meaning, effect, and practical aspects
• Dhyana and its Influence on Life
• Samadhi's general meaning, effect, and practical aspects
• History of Samadhi. Who already reached Samadhi
• Possibility to reach Samadhi in this life. Precautions.
• Vinyasa yoga. Asana, breath, and movement
• Role of Kundalini yoga in the spiritual path
• Three Bodies and their role in spiritual yoga practice
• What is Kosha? Its role in successful practice
• Three main Nadis. Ida, Pingala, Sushumna
• Panch-Klesha (Five Causes Of Pain & Miseries) / Causes of Success and Failure in Yoga
• 5 Elements are Water, Fire, Air, Space, and Earth. How to adjust the elements to yoga practice

6 - Hatha Yoga Philosophy

• Concept of three bodies and its Role in yoga Practice
• The gross body, energy body, subtle body
• 7 Dhatu 1.Rasa – Plasma 2. Rakta – Blood Tissue 3. Mamsa – Muscle Tissue 4. Media – Adipose Tissue, Fat 5. Asthi – Bone Tissue 6. Majja – Bone Marrow, Nerve Tissue 7. Shukra – Semen, Reproductive Tissue
• Subtle Body (3 Nadis, 5 Pranas, 6 Chakras, Kundalini)
• Chakras, general concept & role in daily life
• Concept of Gunas
• Prakriti & Purusha
• The discipline of Yoga student

Hatha Yoga Asana: Practical Aspects

1: Backward Bending Postures

• Bhujangasana (cobra pose)
• Tiryaka Bhujangasana (Twisting cobra pose)
• Bhujangasana (cobra pose)
• Ardha Salabhasana (Half Locust pose)
• Saral Dhanurasana (Easy bow pose)
• Ustrasana (Camel pose)
• Setu Asana (Bridge pose)
• Chakrasana (Wheel pose)

2 - Standing Asana

• Tadasana (Palm tree pose)
• Tiryaka Tadasana (Swaying palm tree)
• Kati Chakrasana (Waist rotating pose)
• Tiryaka Kati Chakrasana (Swaying waist rotating pose)
• Samakonasana (Right angle pose)
• Utkatasana (Chair pose)
• Trikonasana (Triangle pose Variation 1,2,3,4)
• Surya namaskar (Salutation to Sun with devine Mantra)
• Chandra Namskar Moon Salutation

3 - Twisting Pose

• Meru Vakrasana (Spinal twist)
• Ardha Matsyendrasana (Half Spinal twist)
• Bhu Namanasana (Spinal Twist Prostration pose)
• Parivritta Janu Sirsasana (Spinal Twist Prostration pose)

4 - Forward Bending Postures

• Paschimottanasana (Seated forward bend)
• Pada Parasar Paschimottanasana (Legs spread back Stretch pose)
• Janu Sirsasana (Head to knee pose)
• Adha Padma Paschimottanasana (Half Lotus back stretching pose)
• Padahastasana (Hand to foot pose)
• Sirsa Angustha Yogasana (Head to Toe Pose)
• Dandasana (Staff pose)

5 - Inversion Postures

• Sarvangasana (Shoulderstand)
• Salambha Sirsasana (Supported headstand pose)
• Plow pose (Halasana)
• Viparita Karani (Legs up the wall pose)

Pranayama, Mudras, Bandhas

• Introduction to Pranayama
• Basic Pranayama Techniques & Benefits (Abdominal breathing, Preparational breathing, Kapalabhati, Nadi Shodana with/without retention Level I, II, Ujjayi breathing, Bramari, Bhastrika, Shitali, Shitkari, Surya Bheda & Chandra Bheda, Platini)
• The pranic body
• Parana and lifestyle
• Breathe, health, and pranayama
• Breathing and life span
• Sitting and Laying Positions for Pranayama
• Kriyas (Body Cleansing Methods): Neti, Sutra Neti, Kapalabhati, Trataka, Shanka Prakshalana, Netra Shuddhi
• Retention. How to reach. Safety level
• What are mudra and bandha?
• What is Ashwini Mudra, its role in the energy body
• Comprehensive list of specific Mudras and Bandhas: Dyana, Ajali, Prithvi, Varuna, Shakti, Gyana, Chin, Shambhavi, Khechari Mudra, Hansi mudra, Vayu mudra, akash Mudra, Shunya Mudra, Surya mudra, Jalodarnashak mudra, Apan mudra, Uddyana Bandha, Jalandhara Bandha
• Nadi Shodhana Pranayama (Levels, retention, safety, performance, benefits)
• Kapalabhati (Levels, retention, safety, performance, benefits)
• Surya Bheda (Levels, retention, safety, performance, benefits)
• Chandra Bheda (Levels, retention, safety, performance, benefits, When to use)
• Bramari (Levels, retention, safety, performance, benefits)
• Bhastrika pranayama (Levels, retention, safety, performance, benefits)
• Sheetali pranayama (Levels, retention, safety, performance, benefits)
• Shetkari Pranayama (Levels, retention, safety, performance, benefits)
• Ujjayi breathing (Levels, retention, safety, performance, benefits)
• Plavini pranayama (Levels, retention, safety, performance, benefits)
• The real result of pranayama practice
• Important role of Ashwani mudra

Anatomy And Physiology

• Body planes and movement (Frontal Saggital, Transverse)
• Types of movement (Adbuction, Adduction, Flexion, Extension, External Rotation, Internal Rotation, Circumduction, Dorsiflexion, Plantar Flexion, Inversion, Eversion, Supination, Pronation, Elevation, Depression, Protraction, Nautation, Counternautation)

1 - Skeletal System

• Bones of upper and lower extremities, functions
• Spine. Structure, Curvatures, Movements, Functions. Pathology of spine issues
• Joints of upper and lower extremists, spine, thorax, pelvis. Types of joints. Types of joint movements. Joint stability and movement

2 - Muscular System

• Function, shapes, types of contractions. Stretch reflex
• Classification of muscles. Muscles groups of upper and lower extremists, spine, thorax, pelvis
• Range of movement. Body axis. Theory of gravity
• Abnormal Postures. Kyphosis, Lordosis, Scoliosis, Flat back, Osteoporosis, Hyper, and Hypomobility
• Use of props for postural correction

3 - Respiratory System

• Introduction of respiration
• Organs of respiration. Nose, Lungs, diaphragm, and abdomen. Function and structure of the respiratory tract
• Muscles of respiration and their role in breathing act
• Types of breath. Mechanics of Yogic Breath

4 - Nervous System

• Introduction. Types of Nervous System. Central and Peripheral Nervous System
• Afferent and Efferent parts
• The function of the nervous system in movement
• The function of the nervous system in breath
• Reflex and its Role in physical practice

5 - Digestive System

• Parts, function. Mouth and throat, the teeth, stomach, small intestine, large intestine, liver and gallbladder, pancreas
• Common digestive pathology. Gastritis, Constipation, Liver and Gallbladder disorders
• Pathological conditions in Pranayama
• Pathological conditions in meditation and concentration
• Pathological conditions in Kriya

Meditation And Concentration

• Basics of meditation and concentration
• Difference between these two practices
• Basic requirements for meditation
• Types of Meditation
• Standard Meditation Practice
• Om Meditation
• AUM Meditation
• Trataka with object & candle
• Vaju Meditation
• Jal Meditation
• Akasha Meditation
• Agni Meditation
• Prithvi Meditation
• Yoga Nidra
• Sound meditation
• Mantra meditation
• Vigyan Bhairava Breath Meditation
• Satnam Meditation
• OSHO Natraj Meditation
• OSHO Kundalini Meditation
• OSHO Nada Brahma Meditation
• OSHO No Dimensions Meditation
• Antar mouna meditation
• Walking meditation
• Ham- so, So-ham meditation
• Ajapa/japa
• Ida/Pingala spinal rotation
• Hridayakasha Dharana
• Panchaprana Dharana, Pranava Dhyana
• Visualisation & concentration

Mantra & Sanskrit

• Main Sanskrit characteristics
• How to pronounce Sanskrit letters correct
• Role of Mantra in Yoga Education
• Mantra and connection with cosmic powers
• Mantra & pray. Main features
• Power of the original sanskrit mantra
• Guru Mantra
• Ganesh Mantra
• Shakti Mantra
• Gayatri Mantra
• Shanti Mantra
• Shiva Mantra
• 5 elements mantra
• So Ham
• AUM & Om Mantra Lakshmi Mantra
• Vishnu Mantra
• Mantra for health, business, children, carrier, etc