One week Course details

Yoga Beginner level course


Mantra Chanting

Guru Mantra

“Guru Brahma Guru Vishnu,

Guru Devo Maheshwara,

Gururur Sakshaat Param Brahma,

Tasmai Shri Guru Ve Namaha”


Translation: Bestower of happiness and creator of universe. Thou are most luminous, pure and adorable. We meditate on thee. May thou inspire and guide intellect in the right direction.



Swasti Mantra (Yogic Prayer)

Om sahana vavatu,

Saha nou Bhunaktu,

Saha viryamkaravahai,

Tejasvi navadhitamastu,

Ma viddivishavahai,

Om Shanti, shanti, shanti.


Translation: May he protect us both, may he nourishes us both. May we work together with great energy. May our study be enlightening and fruitful. May we never hate each other. Om peace, peace, peace.


Gayatri Mantra

Om bhur bhuvaha Svaha,

Tay savitu rvarenyam,

Bhargo devasya dhimahi,

Dhiyo yonah prachodayat.


Translation: O God, the giver of life, remover of pain and sorrow. Bestower of happiness and creator of universe. Thou are most luminous, pure and adorable. We meditate on thee. May thou inspire and guide our intellect in the right direction.


Mahamrityorji Mantra

Om tryambakam Yajamah,

Sugandhim Pushti-Vardhanam,

Urvarukamiva Bandhanan,

Mrityor-Mukhshiya Maamritat.


Translation: Oh God, Om we worship the three eyed-lord. Who is fragrant and who nourishes and nurtures all beings. As is ripened is freed from its bondage. So free us from death for the sake of immortality.


Yogic Shat Kriyas (Six cleansing practices)

1. Neti (Nasal Cleansing)

• Jala Neti

• Sutra Neti


2. Dhauti (Internal Cleansing)

• Vaman Dhauti/Kunjal Kriya


3. Basti (Yogic Enema)

• Laghu SankhPrakshalan


4. Kapalbhati (frontal brain cleansing)

5. Trataka (concentrated gazing)

• Jyoti Darshan (Gazing Candle flame)


6. Nauli Kriya (Abdominal Massaging)

• Madhya (Center)

• Dakshin (Left)

• Vama (Right)

• Nauli Chalan (Rotation)

• Agnisar Kriya


Bandhas (Breathe Lock system)

• Jalandhar Bandh (Chin Lock)

• Uddiyan Bandh (Abdominal Contraction, Raising the Diaphragm )


Mudras (Gestures)

1. Jnana Mudra ( Knowledge)

2. Dhyan Mudra (Meditation)

3. Pranayam Mudra (Breathing)

4. Nirvana Mudra (Infinity)


Warming Excercises

1. Hand Rotation

2. Neck and shoulder Rotation

3. Spine Rotation

4. Legs, Knee & Hip-joint rotation


Surya-Namashkar

1. Namshkar Mudra

2. Utthitahastasan

3. Ashwa Sanchalan

4. Parvatasana

5. Ashtang Namshkar Asan

6. Bhunamanasan

7. Sarpasan

(Same in reverse order)


List of Asanas (Postures)

Supine Posture

1. Viparit Karniasan

2. Sarvangasan

3. Sulabh Matsyasan

4. Halasan

5. Setu Bandhasan

6. Chakrasan

7. Pawan Muktasan

8. Naukasan

9. Shavasan


Proline Posture

1. Naukasan

2. Sulabh Makarasan

3. Shalabhasan

4. Makarasan

5. Bhujangasan

6. Dhanurasan I

7. Niralambasan

8. Shashankasan


Sitting Posture

1. Sirshasan

2. Sukhasan

3. Vajrasan

4. Uttanmandukasan

5. Supta Vajrasan

6. Yog Mudra (In Vajrasan)

7. Ustrasan

8. Singhasan

9. Badha Gomukhasan

10. Janu Sirsashasan

12. Vakrasan

13. Ardha Matsyendrasan

14. Ardh Padmasan

15. Padmasan

16. Tolangulasan

17. Paschimottasan


Standing Posture

23. Tadasan

24. Utkatasan

25. Parshva Chakrasana

26. Vrikshasan

27. Pada Angusthasan

28. Garudasan

29. Natarajasan

30. Murga Asan

31. Kaki Mudra

32. Kauva Chaal


Pranayam

1. Chandra Bhedan Pranayam

2. Surya Bhedan Pranayam

3. Anulom Vilom / Nadi Shodhan Pranayam

4. Bhastrika Pranayam

5. Brahmari Pranayam


Pratyahara

Pratyahara involves rightly managing the sense and going beyond them. instead of simply closing and suppressing them. It involves reining in the sense for increased attention rather than distraction. It maybe practiced with mantra, with fasting, non sleeping, non-listening, khubakas retention of air or holding of your Prana (Vital Energy) or Mantra meditation and visualization technique.


Dharna

It involves developing and extending our power of concentration.


Dhyana (meditation)

Is a state of the mind, when the mind attains the ability to sustain its attention without getting distracted. This is a state of mind it delicate state of awareness. This state rightfully precedes the final stage of Samadhi or total absorption. The ability to become one with the true self and merge into the object of concentration.


Yoga Darshana (Yoga Philosophy)

4. Patanjali Yog Sutra

5. Hatha Yog Pradipika

8. Srimad Bhagwat Geeta

-Gyana Yoga (knowledge)

-Bhakti Yoga (Devotion)

-Karma Yoga (action)

One month Course details

Yoga Meduim level course


Mantra Chanting

Guru Mantra

“Guru Brahma Guru Vishnu,

Guru Devo Maheshwara,

Gururur Sakshaat Param Brahma,

Tasmai Shri Guru Ve Namaha”


Translation: Bestower of happiness and creator of universe. Thou are most luminous, pure and adorable. We meditate on thee. May thou inspire and guide intellect in the right direction.



Swasti Mantra (Yogic Prayer)

Om sahana vavatu,

Saha nou Bhunaktu,

Saha viryamkaravahai,

Tejasvi navadhitamastu,

Ma viddivishavahai,

Om Shanti, shanti, shanti.


Translation: May he protect us both, may he nourishes us both. May we work together with great energy. May our study be enlightening and fruitful. May we never hate each other. Om peace, peace, peace.


Gayatri Mantra

Om bhur bhuvaha Svaha,

Tay savitu rvarenyam,

Bhargo devasya dhimahi,

Dhiyo yonah prachodayat.


Translation: O God, the giver of life, remover of pain and sorrow. Bestower of happiness and creator of universe. Thou are most luminous, pure and adorable. We meditate on thee. May thou inspire and guide our intellect in the right direction.


Mahamrityorji Mantra

Om tryambakam Yajamah,

Sugandhim Pushti-Vardhanam,

Urvarukamiva Bandhanan,

Mrityor-Mukhshiya Maamritat.


Translation: Oh God, Om we worship the three eyed-lord. Who is fragrant and who nourishes and nurtures all beings. As is ripened is freed from its bondage. So free us from death for the sake of immortality.


Yogic Shat Kriyas (Six cleansing practices)

1. Neti (Nasal Cleansing)

• Jala Neti

• Sutra Neti


2. Dhauti (Internal Cleansing)

• Vaman Dhauti/Kunjal Kriya

• Vastra Dhauti


3. Basti (Yogic Enema)

• Laghu SankhPrakshalan

• Purna SankhPrakshalan


4. Kapalbhati (frontal brain cleansing)

5. Trataka (concentrated gazing)

• Jyoti Darshan (Gazing Candle flame)

• Angusth Darshan (Gazing thumb)

• Chandra Darshan (Gazing Moon)


6. Nauli Kriya (Abdominal Massaging)

• Madhya (Center)

• Dakshin (Left)

• Vama (Right)

• Nauli Chalan (Rotation)

• Agnisar Kriya


Bandhas (Breathe Lock system)

• Jalandhar Bandh (Chin Lock)

• Uddiyan Bandh (Abdominal Contraction, Raising the Diaphragm )

• Mool Bandh (Perineum Contraction)

• Maha Bandh (Combining all three Bandh)


Mudras (Gestures)

1. Jnana Mudra ( Knowledge)

2. Dhyan Mudra (Meditation)

3. Pranayam Mudra (Breathing)

4. Nirvana Mudra (Infinity)

5. Surya Mudra (Sun)

6. Linga Mudra (Shiva Energy)

7. Yoni Mudra (Shakti Energy)


Warming Excercises

1. Hand Rotation

2. Neck and shoulder Rotation

3. Spine Rotation

4. Legs, Knee & Hip-joint rotation


Surya-Namashkar

1. Namshkar Mudra

2. Utthitahastasan

3. Ashwa Sanchalan

4. Parvatasana

5.Ashtang Namshkar Asan

6. Bhunamanasan

7. Sarpasan

(Same Asna in reverse order)


List of Asanas (Postures)

Supine Posture

1. Viparitkarni asan

2. Sulabh Matsyasan

3. Sarvang asan

4. Matsyasan

5. Halasan

6. Setu Bandhasan

7. Karna Pida Asan

8. Garbhasan

9. Chakrasan

10. Pawan Mukta Asan

11. Naukasan

12. Shavasan


Proline Posture

1. Naukasan

2. Sulabh Makarasan

3. Ardh/Purna Shalabhasan

4. Makarasan

5. Sarpasana

6. Bhujangasan

7. Dhanurasan I

8. Dhanurasan II

9. Dhanurasan III

10. Niralambasan

11. Shashankasan


Sitting Posture

1. Sirshasan

2. Sukhasan

3. Swastikasan

4. Vajrasan

5. Uttanmandukasan

6. Supta Vajrasan

7. Yog Mudra (In Vajrasan)

8. Ustrasan

9. Singhasan

10. Badha Gomukhasan

11. Janu Sirsashasan

12. Vakrasan

13. Ardha Matsyendrasan

14. Ardh Padmasan

15. Padmasan

16. Yog Mudra in Padmasan

17. Uthit Padmasan

18. Kukkutasan

19. Garbhasana

20. Tolangulasan

21. MayurAsan

22. Paschimottanasan


Standing Posture

23. Tadasan

24. Utkatasan

25. Parshva Chakrasana

26. Vrikshasan

27. Pada Angusthasan

28. Garudasan

29. Natarajasan

30 Vatayanasan

31. Murga Asan

32. Kaki Mudra

33. Kauva Chaal


Pranayam

1. Chandra Bhedan Pranayam

2. Surya Bhedan Pranayam

3. Anulom Vilom / Nadi Shodhan Pranayam

6. Sheetkari Pranayam

7. Brahmari Pranayam

8. Ujjayi Pranayam


Pratyahara

Prtyahara involves rightly managing the sense and going beyond them. instead of simply closing and suppressing them. It involves reining in the sense for increased attention rather than distraction. It maybe practiced with mantra, with fasting, non sleeping, non-listening, khubakas retention of air or holding of your Prana (Vital Energy) or Mantra meditation and visualisation technique.


Dharna

It involves developing and extending our power of concentration.


Dhyana (meditation)

Is a state of the mind, when the mind attains the ability to sustain its attention without getting distracted. This is a state of mind it delicate state of awareness. This state rightfully precedes the final stage of Samadhi or total absorption. The ability to become one with the true self and merge into the object of concentration.


Yoga Darshana (Yoga Philosophy)

1. Vedanta Philosophy

2. Sankhya Philospohy

3. Patanjali Yog Sutra

4. Hatha Yog Pradipika

5. Ghairanya Sanhita

7. Srimad Bhagwat Geeta

-Gyana Yoga (knowledge)

-Bhakti Yoga (Devotion)

-Karma Yoga (action)


Sharir Vigyan (yoga anatomy and Physiology)

Anatomy is the study of structure and relationship between body parts. Physiology is the study of function of body as whole. Some specialization within each of these senses follow.


Topic to study:

1. The cells

2. Tissues

3. Bones and skeleton system

4. Muscular system

5. Nervous system

6. Digestive system

7. Respiratory system

8. Urinary system


Teaching methodologies:

Students will make lesson plans to take turn practising their teaching skills by performing in-front of beginner’s students and teacher. We will arrange practical performing class for beginners to give them fundamental knowledge of Yoga,

Awareness in Yoga Practise and inspirational tips of Yoga including demonstration instruction and alignments.

As introduction of Yoga and Yogasana learning objects, general guidance for performance of the practise of yoga for the beginners.

Guideline for the practise of Shat-Kriyas

Guidelines for the practise of Asana Pranayama, Mudra, Bandhas selected yoga practises for person of average age, health and theraptical purpose.

REIKI


NATUROPATHY


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