Online Yoga

200 Hours Hatha Yoga teacher training course (up-leveled syllabus) incorporates a variety of topics. All these topics come under these following heads –

1. Techniques, Training, Practice (75 Hours) – It incorporates several levels of topics, techniques, practices, trainings of Hatha Yoga which students will study in the Yoga teacher training course. They are – Historical context of Asana, specific Asana from the school’s lineage, complete sequencing (asana, pranayama, meditation) to achieve particular effect, shared anatomical and alignment principles plus contraindications, historical context of pranayama and subtle body, effects of pranayama on anatomy and subtle body, complete sequencing of pranayama safely, including alternatives and adaptations, different types of pranayama types, koshas, kleshas, chakra, nadis and prana vayus, key terms of meditation, meditation methods by lineage, ability to practice school’s chosen meditation practice, chanting, mantras and mudras.

Elective – sacred sound, singing bowl, ayurveda tri-dosha basic knowledge.

The involved practices are –

Asana – (different basic postures from Hatha Yoga such as purificatory asana for lightness and purification of body, standing, supine, prone – (backward, forward, spine twist), inversion and balance.

Pranayama – techniques for correction of breath, breathing to heat and energize, breathing to balancing, breathing to cool and harmonize. 

Mudra – gesture of hands, fingers and body to affect energy in body.

Bandha – practices of locking the energy in body. 

Shat-karma – practices for purification of body in Yoga.

Meditation – practices for mind management such as study of sitting asana, Yogic breathing with awareness, peace establishment, Stillness of body, awareness of senses, awareness of thought process and Yoga Nidra.

Mantra Chanting – chanting and practice of important mantras for well-being and auspiciousness in life.

Singing Bowls – practice of sound awareness and sound experience.

2. Anatomy and Physiology (30 Hours) – 

Anatomy – Skeletal system – major bones, types of joints, major muscles involved in asana, types of contraction

Physiology – Nervous system including ‘fight, flight, freeze’ stress response, vagal theory, overall mind-body connection, cardiovascular/circulatory, endocrine, digestive systems as they relate to yoga practice, respiratory system, incl. muscles that affect breathing, involuntary vs. voluntary breath, and how air enters and leaves the body.

Biomechanics – types of joint movement, joint stabilization, safe movement as it pertains to balancing, stretching, awareness and physical limitations, contraindications, misalignments, adaptations.

Elective – additional study on modern physio about bones, joints, muscles and their movements.

3. Yoga Humanities (30 Hours) –

History – The term ‘Yoga’, historical perspective of Yoga, Yoga in ancient texts, school’s lineage, style and methodology, important dates and key ideas – Vedic period, Pre-classical era, Classical era, Middle Ages, Hatha Yoga 11 Century, Colonial era, Modern revival – 19th century with Swami Vivekananda and other great saints and Yogis, Vedas, Vedanta and Hatha.

Philosophy – definition of Yoga and key terms, relationship between asana, pranayama and meditation with reference from Yoga sutra and according to school’s approach, texts of Yoga – important topics from Yoga Sutra, relationship, message and similarity between Yoga Sutra, Bhagavad Gita and Hatha Yoga Pradipika, self-reflection on how philosophy relates to practice.

Ethics – Awareness of Yoga Sutras or similar Yogic ethical precepts, relationship to Yoga Alliance’s ethical commitment, comprehension of and responsibility to increase equity in Yoga, accountability measures, self-reflection on how Yoga ethics relate to practice and teaching.

Elective – Aum definition, Aum sound and inner sound awareness.

4. Professional Essentials (50 Hours) –

Teaching Methodology – sequencing, pace, environment, cueing (verbal, visual, physical), class management.

Professional Development – Yoga-related professional organizations including the Yoga Alliance credentialing process, ethical commitment, including scope of practice, code of conduct and equity position statement, lifetime of learning and continuing education, general professionalism, including timeliness, consistency, cleanliness, liability insurance, waivers and invoicing.

Elective – marketing tools, online Yoga business, websites, promotion, profession and career.

Practicum – knowledge, skills, experience across 12 key competencies, mentorship component, including apprenticeship and feedback.

Suggested Yoga Books for 200 Hours Yoga teacher training course –

Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati

Raja Yoga – Swami Vivekananda or

Four Chapters of freedom – Swami Satyananda Saraswati

Yoga Darshan – Swami Niranjanananda Saraswati

Anatomy and Physiology – not specified

300 Hours Hatha Yoga teacher training course incorporates a variety of topics. All these topics come under these following heads –

1. Techniques, Training and Practice – It incorporates several practices of Hatha Yoga which students will study in the Yoga teacher training course. They are –

Asana – Hatha Yoga series of various asana from standing, supine, prone – (backward, forward, spine twist), inversion, balance and advance asanas for greater experiences.

Pranayama – Pre-reminding the techniques for correction of breath, breathing to heat and energise, breathing to balancing, breathing to cool and harmonise. Altogether 12 classical Pranayama to be experienced. 

Mudra – Specific, selected and important gesture to affect energy in body.

Bandha – Four important locks to block the flow of energy in body. 

Shat-karma – purificatory practices in Yoga (nasal cleansing with water and rubber catheter and vomiting). 

Meditation – Mind management with work on breath, senses and thought, different methods of sense control, concentration, classical meditation and Yoga Nidra.

2. Teaching Methodology – This is a combination of complex topics such as designing Yoga class, how to teach different practices of Yoga,  how to be good Yoga teacher, ethical guidelines, develop communication skills, time management,  principles of demonstration, assistance, awareness, correction, styles of teaching, specific needs of individuals in a Yoga class and business aspects of Yoga teaching etc.

3. Anatomy and Physiology –

(a) Modern Human anatomy and Physiology (Nervous System, Cardiovascular System, Digestive System, Reproductive System and Endocrine System ).

(b) Yoga Human anatomy and Physiology (discussion on composition of Human body according to Yoga and their relation to the study of human body in modern study – Discussion on 3 Bodies, 5 elements, 5 Koshas, Nadis, Chakra and Kundalini.

(c) Holistic approach of Yoga (Learning how system of Yoga needs to be incorporated to affect the internal organs for substantial experience of internal and external peace and harmony).

4. Yoga Philosophy, Lifestyle and Ethics for Yoga Teachers – Overview of description of the term Philosophy, Yoga, Vedas, Samkhya Philosophy, Hinduism –  a way of living, true sense of the term “religion”, little reflection on the life story of great Gurus of different parts of the world, Yogic Lifestyle, Ethics for a Yoga Teacher, Ethical guidelines as an individual and as a Yoga teacher, Yoga Sutra of Patanjali full study.

5. Practicum – Practice of teaching different practices in groups as the lead instructor, observe and assist while others teaching, focus on specific practices and compiling feedback etc.

Suggested Yoga Books for 200 Hours Yoga teacher training course:-

Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati

Raja Yoga – Swami Vivekananda or

Four Chapters on Freedom – Swami Satyananda Saraswati

Yoga Darshan – Swami Niranjanananda Saraswati

Anatomy and Physiology – not specified 

500 hours Hatha Yoga teacher training course (Split into 200 hours and 300 hours), incorporates a variety of topics. All these topics come under these following heads –

1. Techniques, Training and Practice – It incorporates several practices of Hatha Yoga which students will study in the Yoga teacher training course. They are –

Asana – (Journey from different basic postures of Hatha Yoga such as purificatory asana for lightness and purification of body, Standing, supine, prone – (backward, forward, spine twist), inversion and balance to intermediate and advance asana.

Pranayama – From techniques for correction of breath, breathing to heat and energise, breathing to balance, breathing to cool  and to harmonise, to advance techniques such as breathing with internal as well as external retention with mudra and bandha. 

Mudra – Important jestures of fingers, head, perineum and body to affect energy in body. Bandha – Important practices of locking the energy in body. 

Shat-karma – Some specific purificatory practices in Yoga such as nasal cleansing, vomiting, intestinal cleansing etc.

Meditation – Basic practices for mind management such as study of sitting asana, Yogic breathing with awareness, peace establishment,  Stillness of body, awareness of senses, awareness of thought process and Various kinds of classical meditation and Yoga Nidra.

2. Teaching Methodology – This is a combination of complex topics such as designing Yoga class, how to teach different practices of Yoga,  how to be good Yoga teacher, ethical guidelines, develop communication skills, time management,  principles of demonstration, assistance, awareness, correction, styles of teaching, specific needs of individuals in a Yoga class and business aspects of Yoga teaching etc.

3. Anatomy and Physiology – 

(a) Modern Human anatomy and Physiology (Nervous System, Skeletal System, Muscular System, Respiratory System, Digestive, Cardiovascular System, Endocrine System), important Joints and their movements in different Asana, important muscles and their movements in different Asana).

(b) Yoga Human anatomy and Physiology (composition of Human body (3 Bodies, 5 elements, 5 Koshas, Nadis, Chakra, Kundalini).

(c) Holistic approach of Yoga (learning how system of Yoga needs to be incorporated for human well-being of body, mind, emotion and spirit).

4. Yoga Philosophy, Lifestyle and Ethics for Yoga Teachers – Description of the term Philosophy, Philosophical perspectives of Yoga, Yoga, its meaning, definitions, aims and objectives, Historical development of Yoga. Schools of Yoga, Brief discussion on Vedas, Samkhya Philosophy, 3 Bodies, 5 elements, 5 Koshas, Nadis, Chakra, Kundalini, some glimpses from Shrimadabhagavada Gita, Yoga Sutra of Patanjali full study.

5. Practicum – Practice of teaching different practices in groups as the lead instructor, observe and assist while others teaching, focus on specific practices and compiling feedback etc.

Suggested Yoga Books for 500 Hours Yoga teacher training course –

Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati

Raja Yoga – Swami Vivekananda or

Four Chapters on Freedom – Swami Satyananda Saraswati

Yoga Darshan – Swami Niranjanananda Saraswati

Anatomy and Physiology – not specified

Kriya Yoga teacher training course incorporates a variety of topics. All these topics come under these following heads –

1. Techniques, Training and Practice – It incorporates several practices of Hatha Yoga (specific one with different orientation, breathing and visualization) which students study in the Kriya Yoga teacher training course. They are –  

Asana – Specific postures from Hatha Yoga including purificatory asana for lightness and purification of body, postures from the group of asana like Standing, supine, prone – (backward, forward, spine twist), inversion and balance and asanas from Padmasana (Lotus series).

Pranayama – Techniques for correction of breath, breathing to heat and energize, breathing to balance, cool and harmonize. Additionally higher techniques of breathings with awareness, visualizations, retention and use of mudra and bandha during breathing.

Mudra – Various important gestures of fingers and body to affect and manipulate energy in body.

Bandha – Deeper practices of locking the energy in body. 

Shat-karma – Important purificatory practices in Yoga under Shat-karma (6 cleansing techniques).

Kriya – 20 special and specific Kriyas as taught by Swami Satyananda Saraswati, which forms the essence of Kriya Yoga.

Meditation – For Mind management such study of sitting asana, Yogic breathing with different levels of awareness,  Stillness of body, different kinds of meditation with breath, sound, elements, layers of body, chakra, specific Kriya Yoga meditation and Yoga Nidra.

2. Teaching Methodology – This is a combination of complex topics such as designing a Kriya Yoga class, how to teach different practices of Kriya Yoga,  how to be good Kriya Yoga teacher, ethical guidelines, develop communication skills, time management,  principles of demonstration, assistance, awareness, correction, styles of teaching, specific needs of individuals in a Yoga class and business aspects of Yoga teaching etc.

3. Anatomy and Physiology –

(a) Modern Human anatomy and Physiology (Nervous System in broad detail, Respiratory System in broad detail,  Digestive System, Endocrine System, Cardiovascular System, Reproductive System), important Joints and their movements in different Asana, important muscles and their movements in different Asana,

(b) Yoga Human anatomy and physiology (co-relation to modern human anatomy and physiology, discussion on composition of Human body according to Yoga and their relation to the study of human body in modern study – 5 elements, 5 Koshas, 3 bodies, Nadis, Chakra and Kundalini).

(c) Holistic approach of Yoga (learning how system of Yoga needs to be incorporated for human well-being of body, mind, emotion and spirit).

4. Yoga Philosophy, Lifestyle and Ethics for Yoga Teachers – Revision of some topics like Philosophy, Philosophical perspectives of Yoga, Yoga, its meaning, definitions, aims and objectives, historical development of Yoga (Pre-classical, Classical, Post-classical and Modern Approach), Schools of Yoga, brief talk on Vedas, Samkhya Philosophy, selected topics from Yoga Sutra (Antahkaran, Chitta, Antarayah, Ishwara, Aum, Samadhi, Kriya Yoga, 5 Kleshas, 8 limbs, Samyama, Kaivalya), important topics from Srimadabhagavada Gita, 5 elements, 5 Koshas, 3 bodies, Nadis, Chakra, Kundalini, Kriya Yoga, detailed talk on Kriya Yoga along with its root, development, Great teachers of Kriya Yoga, schools of Kriya Yoga, contents and methodology of Kriya Yoga and great aspects of Kriya Yoga for spiritual evolution etc.

5. Practicum – Practice of teaching different practices in groups as the lead instructor, observe and assist while others teaching, focus on specific practices and compiling feedback etc.

Kundalini Yoga teacher training incorporates a variety of topics. All these topics come under these following heads –

1. Techniques, Training and Practice – It incorporates special practices of Hatha Yoga which students will study in the Yoga teacher training course. They are –

Asana – (Very specific postures) from Hatha Yoga from different category of asana with greater attention, visualisation and retention – purificatory asana for lightness and purification of body, Standing, supine, prone – (backward, forward, spine twist), inversion and balance. 

Pranayama – Very specific pranayama from different groups, with advance stages, retention, visualisation with aim to stimulate special nadis, prana, chakra and Kundalini.

Mudra – Special gestures of fingers, hand, head, lock, perineum, posture and body. Specific mudras from ancient scriptures (around 10) as expressed by enlightened Yogis for Kundalini awakening.

Bandha – All practices with higher levels for locking the energy in body. 

Shat-karma – Purificatory practices in Yoga with special guidelines for help in Kundalini practices.

Meditation – Practices for mind management (various kinds and stages),  Inner peace practices, Spontaneous chanting practices, Element awareness, Nadi, Prana, Chakra and Kundalini Meditation, Void meditation and Yoga Nidra.

Mantra – Special mantra chanting, their meaning and further explanation to use them as a form of meditation for greater understanding and experience.

2. Teaching Methodology – This is a combination of complex topics such as designing Kundalini Yoga class, how to teach different Kundalini practices,  how to be good Yoga teacher, ethical guidelines, develop communication skills, time management, principles of demonstration, assistance, awareness, correction, styles of teaching, specific needs of individuals in a Yoga class and business aspects of Yoga teaching etc.

3. Anatomy and Physiology –

(a) Modern human anatomy and Physiology (Skeletal, Muscular, Respiratory – focus on the study of these system as parts of joint and muscle movements, breath flow and energy creation and consumption, Nervous System in broad detail (link of Nervous system to Nadis and Chakra), Cardiovascular System, Digestive system, Reproductive system and Endocrine system).

(b) Yoga human anatomy and Physiology (Composition of Human body – 3 bodies, 5 elements, 5 Koshas, Nadis, Chakra, Kundalini and their study in connection with the astral and causal level of human body).

(c) Holistic approach of Yoga (Learning how system of Yoga needs to be incorporated to affect the internal organs for substantial experience of internal and external peace and harmony).

4. Yoga Philosophy, Lifestyle and Ethics for Yoga Teachers – Description of the term Philosophy, Philosophical perspectives of Yoga, Yoga, its meaning, definitions, aims and objectives, Historical development of Yoga (Pre-classical, Classical, Post-classical and Modern Approach), Schools of Yoga, Brief discussion on Vedas, Samkhya Philosophy, Selected topics from Yoga Sutra (Antahakaran, Chitta, Antarayah, Ishwara, Aum, Samadhi, 5 Kleshas, 8 limbs, Samyama, Kaivalya) and Srimadabhagavada Gita, 3 bodies, 5 elements, 5 Koshas, 5 Pranas, Senses and sense organs, Mind and its aspects, states of mind, Nadis, Chakra and Kundalini, Yogic Lifestyle and Ethical guidelines for a Yoga Teacher, broad lecture detailing the deeper aspects of Kundalini, Chakra, Nadi from ancient Kundalini and Tantra scriptures.

5. Practicum – Practice of teaching different practices in groups as the lead instructor, observe and assist while others teaching, focus on specific practices and compiling feedback etc.

Suggested Yoga Books for 300 Hours Yoga teacher training course:-

Kundalini Tantra – Swami Satyananda Saraswati

Kundalini Yoga – Swami Sivananda Saraswati

Shiva Samhita – any translation

Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati

Prana and Pranayama – Swami Niranjanananda Saraswati

The Science of Pranayama – Swami Sivananda Saraswati

Raja Yoga – Swami Vivekananda

Anatomy and Physiology – not specified

Raja Yoga teacher training course incorporates a series of subtle of topics for study and practice. All these topics come under these following heads –

1. Techniques, Training and Practice – It incorporates several practices of Hatha Yoga as well for greater efficiency into Raja Yoga practices which students will study in the Yoga teacher training course. They are –

Asana – (Specific postures from Hatha Yoga such as purificatory asana for lightness and purification of body. Also postures from different group of asana like standing, supine, prone – (backward, forward, spine twist), inversion and balance. From all the group of asana very selective ones would be focused on for the training purpose.

Pranayama – techniques for correction of breath, breathing to heat and energise, breathing to balance, breathing to cool and harmonise. Special focus on Nadi Shodhana Pranayama as a means of purification of nadis and sense control.

Mudra – Some important gestures of fingers and body to affect energy in body.

Bandha – Important practices for locking the energy in body. 

Shat-karma – Some purificatory practices (Shat-karma practices) in Yoga such as nasal cleansing etc.

Meditation – Study and practice of sitting asana, stillness of body, Yogic breathing with awareness and visualisation, awareness of  layers of body, elements, energy channels, senses, various methods of concentration, various methods of reflection and introspection and practices of meditation from Yoga Sutra of Patanjali etc.

2. Teaching Methodology – This is a combination of complex topics such as designing Raja Yoga class, how to teach different practices of Yoga,  how to be good Yoga teacher, ethical guidelines, develop communication skills, time management,  principles of demonstration, assistance, awareness, correction, styles of teaching, specific needs of individuals in a Yoga class and business aspects of Yoga teaching etc.

3. Anatomy and Physiology – 

(a) Modern Human anatomy and Physiology (Nervous System in detail, Respiratory System, Digestive, Cardiovascular System), important Joints and their movements in different Asana, important muscles and their movements in different Asana.

(b) Yoga Human anatomy and Physiology (composition of Human body – 5 elements, 5 Koshas, 3 bodies, Nadis, Chakra and Kundalini).

(c) Holistic approach of Yoga (learning how system of Yoga needs to be incorporated for human well-being of body, mind, emotion and spirit).

4. Yoga Philosophy, Lifestyle and Ethics for Yoga Teachers – Reflection on the previously studied topics such Philosophy, Philosophical perspectives of Yoga, Yoga, its meaning, definitions, aims and objectives, Historical development of Yoga (Pre-classical, Classical, Post-classical and Modern Approach), Schools of Yoga, Brief discussion on Vedas, Samkhya Philosophy, Selected topics from Yoga Sutra (Antahakaran, Chitta, Antarayah, Ishwara, Aum, Samadhi, 5 Kleshas, 8 limbs, Samyama, Kaivalya) and Srimadabhagavada Gita, 3 bodies, 5 elements, 5 Koshas,  5 Pranas, Nadis, Chakras, Kundalini, 5 Senses, Mind and its aspects, states of mind. Yoga Sutra of Patanjali as the main text discussed in detail.

5. Practicum – Practice of teaching different practices in groups as the lead instructor, observe and assist while others teaching, focus on specific practices and compiling feedback etc.

Suggested Yoga Books for 300 Hours Yoga teacher training course –

Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati

Raja Yoga – Swami Vivekananda or

Four Chapters on Freedom – Swami Satyananda Saraswati

Yoga Darshan – Swami Niranjanananda Saraswati

Anatomy and Physiology – not specified