Course Program 100 Hours TTC

The course has a duration of 18 days. Classes will be held from Monday to Saturday.

Days Of Course- 18
Instruction Days- 15

Mantra Chanting

.Om Asato Maa Sadgamaya
Tvameva mata ca pita Tvameva
.Om sahana vavatu
.Guru Brahma Guru Vishnu Gurudevo maheshwara
Yogena Cittasya
.Hare rama, Hare Krishna
.Gayatri Mantra
. Mahamrityunjay mantra

Hatha Yoga Postures (Asana)
Surya Namaskar (Sun salutation) and Chandra Namaskar (Moon salutation)
Alignment, Assist and Adjustment for the following Asanas

1.Surya Namaskar ( sun salutation)
2. Tadasana (palm tree pose)
3. Triyak tadasana (swaying palm tree pose)
3. Trikonasana (triangle pose)
4.Uttkatasana A –chair pose 1
5 . Uttkastasana B – chair pose 2
6. Virbhdrasana 1 -warrior 1
7. Virbhdrasana 2 -warrior 2
8. Virbhdrasana 2 -warrior 3
9. Ardha Chandrasana- Half moon pose
10. Vriksasana – tree pose
11. Dhanurasan – Bow pose
12.Ustrasana – camel pose
13. Bhujangasana – cobra pose.
14.Gomukhasana – cow pose
15.Bakasna -crane pose
16.Sirsasan -head stand
17.Garudasna -Eagle pose.
18 . Padmasana -lotus pose
19 mayura asana – peacock pose.
20.Savasana

Ashtanga/Vinyasa Flow Yoga Postures (Asana)
Coverage: Alignment, Drishti, Adjustment, Options

Surya Namaskar A
Surya Namaskar B
Asanas for Beginners:
1. Padangusthasana
2. Padahasthasana
3. Utthita Trikonasana
4.Parivrtta Trikonasana
5.Utthita Parsvakonasana
6.Parivrtta Parsvakonasana
7.Prasarita Padottanasana A B C & D
8.Parsvottanasana
9.Eka Pada Padangusthasana A B C & D
10.Ardha Baddha Padmottanasana
11.Utkatasana
12.Virabhadrasana A & B
13.Dandasana
14.Paschimottanasana A B C & D
15.Purvattanasana
16.Ardha Baddha Padma Uttanasana
17.Triang Mukaikapada Pashimottanasana
18.Janu Sirsasana A B & C
19.Marichyasana A B C &
20.Navasana

Anatomy& Physiology

Digestive System
Respiratory System
Organs
Bodily systems
Nadis
Chakras

Pranayama (Power of Breathing)

Week 1
Introduction of Pranayama , Benefits of pranayama , General guidelines, Clavicular , Thoracic and Diaphragmatic Breathing (Yogic Breathing)
Ujjayi
Bhastrika
Kapalbhati

Sitting postures for pranayama sadhana-
1- Easy pose
2- Half-lotus
3- Swastikasana
4- siddha yoni asana

Nadi – Sodhana
Bhramari
Surya – Bhedi & Chandra – Bhedi
Sheetali & Sheetkari

Yoga Nidra (Psychic Sleep)

Basic Relaxation
Tension Relaxation
Full Body Relaxation

Meditation (Dhyana)

Introduction to Meditation
Trataka
Dynamic meditation
Tips for developing concertation
Yog Nidra

Yoga Cleansing (Shatkarma)

Rubber-neti
Jalaneti
Kapalbhati

Yoga Philosophy (Yoga Darshana)

Introduction to yoga ,its philosophy and evolution
Introduction to yoga sutras of patanjali
Definition of yoga
4 aspects of mind and its functions
Daily Schedule of a yoga student
Principles of 5 Basic element & 10 Senses

Yama , Niyama
Asana , Pranayama & Pratyahara , Dharana , Dhyan , Samadhi