100 hour Yoga TTC in Rishikesh

Asana is traditionally defined as the seated posture, used for meditation, from the Sanskrit meaning ‘seat.’ The term is now commonly used to refer to any physical Hatha Yoga posture, found in all styles of yoga practice, such as Vinyasa, Ashtanga, Restorative and Bikram.

In Sanskrit, asana is often used as a suffix in the name of a pose. Although asana is now the most popular aspect of yoga, it is considered to be only one small part of the tradition of yoga as a whole. It is the third of Patanjali’s Eight Limbs of Yoga, following the yamas and niyamas andfollowed by pranayama, pratyahara, dharana, dhyana, and samadhi.

Asana practice is considered important since it helps to keep the physical body healthy. Since the body is the vehicle for the soul, looking after the physical body is vital for spiritual development. Asana postures help to increase flexibility and strength, whilst stimulating physiological systems of the body, such as the circulatory, immune, digestive and nervous systems.

Regular asana practice will develop mindfulness, discipline and concentration, in turn preparing the mind for pranayama and meditation. On a subtle level, asana can help to stimulate the energetic body, opening the chakras and nadis to allow prana to flow freely.

• Standing Postures
• Inverted Postures
• Back Bends
• Forward Bends
• Side Bends
• Twists

Shatkarma is the Sanskrit term for one of the six yogic purification techniques (kriyas), as outlined in the ‘Hatha Yoga Pradipika.’ The purpose of these cleansing techniques is to keep the body strong, clean, and healthy. The Shatkarmas are said to remove toxins and anything blocking the flow of prana in the body. Practising Shatkarmas internally purifies the body, which makes pranayama and meditation practice easier by preparing the body to perform these practices without distraction, discomfort, or fatigue. Shatkarmas should always be learned from, and practised under, the supervision of an experienced teacher.

• Neti
• Dhauti
• Nauli
• Basti
• Kapalabhati
• Trataka

Meditation is a contemplative practice, engaged in across various religious and spiritual traditions as a means of quieting, focussing and transforming the mind. Meditation cultivates self-awareness, and provides the optimum conditions for practicing the skill of mindfulness. Generally, the goal of meditation is to intensify personal and spiritual growth, in addition to calming the mind and body.

A common misconception of meditation is that its sole purpose is to empty the mind of thoughts. While some traditions such as Zen and Yoga do teach the no-mind state as an ultimate objective, it is widely acknowledged that the practice of meditation itself involves thoughts as the cornerstone.

Each time the mind becomes distracted, the practitioner is encouraged to come back to an object of concentration, such as the breath, a sound, an image or a philosophical or spiritual concept. Meditation is also referred to as dhyana in Sanskrit. In essence, meditation is attention and awareness training. It is widely used as a spiritual practice in Buddhism, Hinduism, Sikhism, Jainism and yoga, and is even found in secular contexts such as modern interpretations of mindfulness. Some consider Jewish, Christian and Muslim prayer to be a form of meditation since the mind is focussed on a set of words or concepts.

Due to the wide variety of contexts in which meditation is practiced, there are a huge number of different meditation practices. In general, meditation involves establishing a focal point in order to free oneself from distractions, while finding stillness in a steady and stable posture. However, there are some forms of the practice which involve movement, such as walking meditation.

In recent years, yoga has become a popular form of physical exercise, based mainly on poses that promote improved control of mind and body that lead to enhanced well-being. There are various aspects of yoga that one can focus on, combining physical posture, breathing techniques, meditation and relaxation.

While yoga asanas (postures) are immensely effective and helpful, yoga is much more than the physicality it is known for today. Also, it is not just a passing modern fad that evolved over the last few decades—yoga is so old that it is not known exactly when it started. According to legend, Lord Shiva was the first yogi, many thousand years BC and reached enlightenment in a place called Mount Kailash in China. it is believed that He disseminated his knowledge and learning to seven learned men known as the Saptarishis (seven rishis). They, in turn, spread this knowledge in seven different directions covering diverse regions—knowledge that humans can evolve beyond their physical limitations.

The word yoga was derived from the Sanskrit word ‘yuj’—meaning ‘to join,’ ‘to unite,’ or ‘to yoke.’ The union refers to the union of mind, body, and soul; of breath and body; of lower egos with higher selves—integrating with your surroundings and nature, and, eventually, your individual consciousness with the universal consciousness

A mudra is a sacred and symbolic gesture found in Yoga, Buddhism, Hinduism, and Jainism. The most well-known mudras are used during yoga and meditation practice as a means of channeling the flow of vital life-force energy known as prana. The term translates from Sanskrit as ‘gesture,’ ‘mark,’ or ‘seal.’

Across various religious and spiritual traditions, there are believed to be around 400 known mudras. In addition to their use as sacred and ritual gestures, they are employed in the iconography of Indian religions and are often used in Indian dance. Each individual mudra has unique symbolism and is thought to have a specific effect on the body and mind by clearing energetic pathways. Although hand (hasta) mudras are the most common in yoga, there are also body (kaya), and consciousness (citta) mudras.

Mudras are believed to have a powerful effect on prana and are, therefore, typically performed alongside pranayama, or meditation, to amplify the effects of these practices. Hasta mudras tend to accompany postures such as padmasana (Lotus Pose), vajrasana (Thunderbolt Pose) or sukhasana (Easy Pose).

In Hatha Yoga, there are many mudras that involve the internal actions of the throat, eyes, tongue, abdomen, diaphragm, pelvic floor, genitals, anus, and other parts of the body. Such mudras include mula bandha, maha mudra, viparita karani, vajroli mudra, and khechari mudra, and are said to affect the flow of bindu (male psycho-sexual energy) and amrita (nectar of immortality), in addition to prana.

According to the classic 15th century yoga text, Hatha Yoga Pradipika, there are ten mudras that specifically eradicate old age and death: maha mudra, maha bandha, maha vedha, khechari, uddiyana bandha, mula bandha, jalandhara bandha, viparita karani, vajroli, and shakti chalana. Traditionally, these mudras were practiced only by accomplished masters known as siddhas, and were kept secret from regular practitioners.8 The most commonly used hasta mudras are:

• Gyan mudra
• Dhyana mudra
• Anjali mudra

A bandha is a lock or bind in yoga, performed to direct and regulate the flow of prana (life forceenergy) to certain parts of the body. Also referred to as an energetic lock, bandha was practiced by yogis of the past to promote energy flow and maintain optimal health. Bandha is classified into four types: mula, uddiyana, jalandhara and maha.

Each bandha is associated with a major energy channel —performance of a particular bandha influences the flow of prana to that channel. Bandhas are also called ‘energetic seal’ by Western practitioners. Practicing bandhas involve concentrated muscular contractions. Performing these locks can aid the practitioners in improving their focus and supporting physical health.

• Mula bandha
• Uddiyana bandha
• Jalandhara bandha
• Maha bandha

Kundalini Yoga is a combination of breath, movement, and sound. Kundalini teachings first appeared in the Upanishads, a collection of Hindu religious texts. In its early stages, Kundalini was a private philosophy. Only students who had spent years studying meditation and spirituality were given the opportunity to learn from Kundalini teachers. This was the case for thousands of years, until Yogi Bhajan began teaching Kundalini Yoga, which involves Kundalini meditation, in the United States.

Kundalini Yoga derives from kundalini, defined in Vedantic culture as energy that lies dormant at the base of the spine until it is activated or awakened, as by the practice of yoga, and channeled upward through the chakras in the process of spiritual perfection.9

Kundalini Yoga is practiced to activate this energy at the base of the spine, which allows it to move up and through the chakras along your spine, and out the crown of your head. As Kundalini energy rises, it is believed to help balance the chakras and contribute to your spiritual wellness. The ultimate goal of Kundalini is to increase your self-awareness by silencing your mind and unblocking your chakras so that your vital energy can flow freely.

Derived from the Sanskrit terms pancha, meaning ‘five’ and kosha meaning ‘sheath’ pancha kosha refers to the concept in yoga philosophy that there are five layers of awareness through which all experience is filtered.

In philosophy, it is believed that the body, mind, and spirit are interconnected (understood as one continuity).

In Hinduism, an individual is considered to be composed of three bodies (shariras) where all the five Koshas reside. It is believed that body, mind, and spirit are interconnected, interrelated, and interpenetrating. The three-body concept is an important core belief in Indian philosophy and in yoga.

If one or more of these bodies are imbalanced or unconnected, it can cause negative effects for the yogi, such as disease and/or confusion.

The practice of yoga is both spiritual and physical, understanding the anatomy of yoga teaches yogis about physical alignment and which muscles are engaged in each asana. When yogis have a fundamental understanding of bones and muscles as they are used in yoga postures, they can begin to develop a deeper practice that addresses weaknesses, imbalances and strengths. The concept of the anatomy of yoga is often passed on from teacher to student and is a fundamental part of growing a yoga practice.

Whether a yogi chooses to practice yoga for enlightenment, recovery from an injury, or to improve overall fitness, having a solid understanding of the anatomy of yoga is empowering and will help yogis to achieve their goals. Knowing the muscular engagement and anatomical alignment allows the yogi to realize what their limits are and removes barriers, as they learn the difference between what their bodies can actually do versus what they think their bodies can do. The more yogis know about what their body is doing in their yoga practice, the easier it will be to overcome weaknesses and imbalances, recover from and prevent injury, learn advanced postures, and deepen their practice. Muscular System: types of muscles, names of muscles, effect of yogic practices on muscular system, awakening of muscles in different yoga postures, problems with stiff/tight muscles, yoga postures to target specific muscles, active use of muscles for joint protection, yoga postures, and flexibility.

• Skeletal System
• Respiratory System
• Endocrine System
• Digestive System
• Cardiovascular System

Hatha is the branch of yoga in which we use physical practices – postures, breathwork, dietary selection, etc. – to better control our thoughts in order to move ultimately toward one-mindedness. We strive to balance the seemingly-dualistic aspects of body and mind with the understanding that these polarities are a natural part of life and are always in fluctuation. In this awareness, we strive to move toward greater harmony while also increasing understanding of, and identification with the greater principles that transcend these dualities.10 Students will learn, understand, and practice the benefits and contra-indications of various asanas.

• Balancing Postures
• Backward Bending Postures
• Forward Bending Postures
• Twisting Postures
• Other Postures

Ashtanga Yoga, sometimes referred to as Ashtanga Vinyasa yoga, is a style of yoga that was developed by Sri K. Pattabhi Jois and T. Krishnamacharya in the 20th century. They claimed it originated from a system of Hatha Yoga described in the ancient text, the ‘Yoga Korunta.’ Used in this context, the term, Ashtanga Yoga, refers to this particular style of yoga.

Ashtanga Yoga is a dynamic, flowing style that connects the movement of the body with the breath. The method stresses the importance of daily practice of a set series of movements. There are six series of Ashtanga Yoga sequences, which the student progresses through at their own pace. Ashtanga Yoga is named after the term given in Patanjali’s Yoga Sutras for the eight-fold path of yoga, or ashtanga, meaning ‘eight-limbed’ in Sanskrit. It was Sri K. Pattabhi’s belief that the asana ‘limb’ of yoga must be practiced before the others could be mastered. The practice was developed in Mysore, India, where Sri K. Pattabhi Jois taught and set up the Ashtanga Yoga Research Institute.

Yoga Nidra, a Sanskrit term meaning ‘yogic sleep’—a deep relaxation technique and a form of meditation. Also called ‘psychic sleep,’ Yoga Nidra is a state between sleeping and waking. The body is completely relaxed and the practitioner turns the awareness inward by listening to a set of instructions, much like a guided meditation. Performing Yoga Nidra involves practicing pratyahara (‘withdrawal of the senses’), which is the fifth limb of Ashtanga Yoga.

Yoga Nidra practice results in deep relaxation and expands the individual's self-awareness. Yoga Nidra was practiced by ancient sages so they could consciously watch their samskaras, or the ‘impressions of the mind.’ They could also purify their samskaras in order to come closer to liberation, or moksha. The practice of Yoga Nidra not only involves pratyahara, but also requires pranayama (breathing techniques), and dharana (‘concentration’), which are the fourth and sixth limbs of Ashtanga Yoga. In Yoga Nidra, the practitioners enter their alpha state and their focus shifts to the third eye chakra (ajna). It also stimulates the hormones in the pineal gland, which releases melatonin—a hormone that reduces stress, boosts the immune system and helps prevent illness. Regular practice helps harmonize the brain hemispheres, promoting better mental performance.

Students will learn the logic and principles of planning a class. You will learn how to introduce and incorporate into your classes, the philosophy behind Yoga by referring to traditional yogic texts such as the Yoga Sutras and the Bhagavad Gita. You will also learn about the subtle energy body (prana, nadis, chakras and doshas) and how to integrate these concepts into your classes. The teacher’s role, observance of class energy, use of language, and tone of voice are all important concepts when teaching a yoga class; these will all be discussed as part of the program

• The Role of the Teacher
• Teaching to What You Observe
• Appropriate use of language
• Tone of Voice
• Timing a Class
• Demonstration
• Posture Modification
• Breath
• Outer Body Movement
• Physical Alignment/Energy Movement
• Ethics & Care in physical adjustments
• Health Concerns—Injured Students, Using Props, Specific Health Concerns