Yoga Teacher Training Program

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

Himalayan Yoga Academy
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


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


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.



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.



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,


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



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


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.



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.


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