100 Hrs Yoga Teacher Training Course in Rishikesh

Keeping in mind the need and convenience of the students, we "Vinyasa Yoga Ashram" offer 100 Hour - 14 Days Yoga Teacher Training Course (Pre-TTC) which is actually the first section of 200 Hours - 12 Days Yoga Teacher Training in Rishikesh. This short-term course is conducted every month of the year and is designed for all those people who are keen to learn yoga & wants to become a certified yoga teacher but don't have ample time to complete 200 Hour Yoga Teacher Training in Rishikesh. Whether you want to give your yoga practice a startup, move towards personal & spiritual development or wants to rejuvenate & refresh your soul, then this 100 Hours Yoga TTC is for you.

This will heal your body and mind with the systematic knowledge and understanding of yoga.

DAILY SCHEDULE

100 Hours Yoga TTC COURSE SYLLABUS

ASHTANGA YOGA

• Sun salutation A
• Sun salutation B
• Standing sequence postures
• 1st week - introduction to Ashtanga yoga followed by Sun salutation A & B.
• 2nd week - Standing sequence postures & use of yoga props.

VINYASA FLOW

• Introduction and benefits Vinyasa Flow
• How to design a Vinyasa Flow sequence
• Vinyasa flow for peak postures
• Importance of breathing in Vinyasa flow

YOGA PHILOSOPHY

• Introduction to Yoga Philosophy (Yog Darshan) and its evolution
• Introduction to Patanjali Yoga Sutras
• Nadis (Ida, Pingala & Sushumna)
• Introduction to Chakras
• Explanation of Hatha Yoga Pradapika
• Eight limbs of Ashtanga Yoga
• Pancha – Vayus, Panchakoshas
• Sattva, Rajas & Tamas (Trigunas)
• Four Padas of Yoga Sutras
• Life stories of yogis (Inspiring stories)
• Introduction to Vedas

ANATOMY & PHYSIOLOGY

• Body Movement & Planes
• Importance of joints and how to Protect them in Asanas
• Anatomy and Physiology of Muscles, Ankle, Knee, Hip, Spine, Neck and Shoulder
• Breathing mechanism in Yoga and short introduction to Bandhas
• Workshop on different Asanas
• Food & Digestive System
• Introduction to Respiratory System
• Introduction to Nervous System

PRANAYAMA AND BREATHING EXERCISE

• Introduction and benefits of Pranayama
• Introduction of meditative poses and mudras
• Introduction of bandhas (locks) and Kumbakhas (breath retention)
• Knowledge sharing and regular practice of below mentioned breathing exercises:
• Clavicular, Thoracic and Diaphragmatic Breathing
• Yogic Breathing
• Ujjayi, Bhastrika, Kapalbhati, Surya – Bhedi
• Nadi – Sodhana, Bhramari, Chandra – Bhedi, Sheetali, Sheetkari

SHATKARMA (YOGIC CLEANSING PRACTICES)

• Jalaneti
• Rubber-neti
• Eye-cleansing
• Kapalbhati- cleansing the lungs

TEACHING METHODOLOGY

• How to sequence a class
• How to work with breathing and posture to create an appropriate sequence
• How to cue/instruct and adjust different levels of practitioners
• Building Positive & conscious communication, friendship and trust
• Time management for a vinyasa flow
• Qualities of a teacher
• Principles of demonstration and observation to correct the postures of students
• Mental & emotional preparation for teaching
• Class preparation
• Step by step class structure planning.

ASANA ALIGNMENT AND ADJUSTMENT

• Fundamentals and need for Body alignment in Yoga Asanas
• Alignment of different postures like standing, seated, backward extension, forward extension, twisting, inverted postures
• Alignment explanation covers
• How to perform the posture
• Correct Alignment
• Common mistakes and Precautions
• Contraindication
• Benefits
• Modifications
• Verbal adjustments
• Hands on adjustments

MEDITATION

• Introduction and importance of Meditation
• Tips to improve concentration in order to avoid distractions during Meditation.
• Different types of meditation techniques like:
• Om / Mantra Meditation
• Trataka
• Osho Dynamic meditation
• Silent Meditation Practice Japa Meditation
• Ajapa japa
• Antar mouna
• Nada Brahma Meditation

EVALUATION

Students will be tested based on

• Asana Practical Test
• Attendance, Performance & behaviour

ADDITIONAL LEARNINGS

• Sound healing
• Keertan meditation

Note:- all these additional classes are not part of the course but are included additionally

The following secrets of our yogic diets are:-

Alkaline Start- Lemon water served to the empty stomach yogis alkaline and detoxifies the acids and toxins that get generated in our body overnight. A cup of coffee, lemon tea, or green tea wakes up all the organs to make yourself ready for the yogic workout.

Sattvic Diet- A sattvic diet served by our yoga school leads to the clarity of the mind, thoughts, and physical health of the body. This diet is eco-friendly, alkaline, and very light. Fresh fruits, nuts, vegetables, grains, etc are the part of Sattvic diet. We believe that a yogi must follow only the Sattvic diet plan.

Plant-based Diet- Heat destroys the enzymes, fiber, and nutrients contents of the food to an extent. As per our belief, raw food provides minerals and vitamins in the most virgin form. The enzymes play a crucial role in fighting from disease and making our digestive system strong. Herbs like coriander, turmeric, cardamom, ginger, and pepper are detoxifying, anti-microbial, and anti-inflammatory in nature which helps in lowering down of stress and stimulate the functions of thyroids. Good fats Coconut oil, soaked nuts/seeds, and ghee are important aspects of the yogic diet that makes our food digestible, and appetizing. It also helps in improving memory, healing mind, and neural conductivity.