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Part - 2


1st week
- Loosening practices
- Focus on foundation of asana (standing and sitting asana)
- Introduction and practice of breathing exercise (Pranayama)
- Guided meditation

2nd week
- Focus on proper alignment of asana (standing and sitting)
- Intensifying pranayama practices
- Emphasis on personal practice

3rd week
- Alignment and modifications in various asana
- Teaching aspect.

4th week
- Group teaching
- Intensifying personal practice

At Samatva Yogalaya, we emphasize on imparting our students the knowledge of teaching people rather than just teaching asana. This means we pay attention to modifications, variations and adjustments because yoga must be accessible to all.

Post dinner practices of meditation and mantra chanting (Ishvara Pranidhana) will enhance your learning further.

200 Hour Yoga Teacher Training Asanas

Antirheumatic group- wrist, elbow, shoulders, toe, ankle, knee, hip joint movements.
Digestive group- simple abdomen twisting, baddha konasana.

Standing asana, lengthening and twisting spine in standing asana

Tadasana or urdhva hastasana
Surya namaskar
Adhomukha shvanasana
Urdhvamukha shvanasana
Padhastasana
Trikonasana
Parighasaan
Veerbhadrasana -2
Parshvakonasana
Ardhachandrasana
Parshvottanasana
Hast pad angushtasana
Utkatasana
Parivrit trikonasana
Veerbhadrasana-2
Veerbhadrasana- 3
Parivrit parshvakonasana
Prasarit padottanasana

Seated and forward bend asana

Veerasana
Janusirasana
Parivrit janusirasana
Paschimottanasana

Some advance asana

Pincha mayurasana
Adhomukha vrikshasana
Garudasana
Vatayanasana
Natrajasana
Padma bakasana

Backbending asana

Gomukhasana
Shetubandhasana
Ushtrasana
Bhekasana
Bhujangasana
Dhanurasana
Shalabhasana
Chakrasana
Seated twisting asana
Vakrasana
Ardha matsyendrasana
Inversion asana
Shirsasana
Sarvangasana
Halasana
Karnapeedasana
Matsyasana

Pranayama

Observation of the self with the help of regulation of breath Appropriate practice of Bandhas where its needed.

1. Ndishodhana
2. Bhastrika
3. Bramari
4. Ujjayi
5. Suryabhedi
6. Sheetali
7. Sitkari

Meditative asana

Swastikasaana
Padmasana
Siddhasana
Shavasana

Kriyas

1. Sutra neti
2. Jala neti
3. Vaman or Kunjal
6. Kapal bhati
7. Trataka


Part - 2


1st week
- Revision of 200hr ttc yoga practices
- Breathing awareness and Pranayama
- Self-improvement through personal practice

2nd and 3rd week
- Emphasis on proper alignment, modification and adjustment of various standing sitting and twisting asanas
- Focus on proper instruction and cueing
- Intensifying Pranayama practices
- Practice of yoga nidra
- Guided meditation

4th, 5th and 6th week
- Emphasis on back bend asanas preparation, proper technique and safe mode for getting into back band asana
- Proper practice of inversion poses and advance asanas
- Improvement of teaching skills
- Teaching methodology
- Group teaching

At Samatva Yogalaya, we emphasize on imparting our students the knowledge of teaching people rather than just teaching asana. This means we pay attention to modifications, variations and adjustments because yoga must be accessible to all.

We also pay attention to the therapeutic aspect of yoga practices such as kriyas, bandhas and pranayama to create a more holistic approach of learning this ancient practice.

Post dinner practices of meditation and mantra chanting (Ishvara Pranidhana) will enhance your learning further.

300 Hour Yoga Teacher Training Asanas

Antirheumatic group- wrist, elbow, shoulders, toe, ankle, knee, hip joint movements.
Digestive group- simple abdomen twisting, baddha konasana.

Standing asana, lengthening and twisting spine in standing asana

Tadasana or urdhva hastasana
Surya namaskar
Adhomukha shvanasana
Urdhvamukha shvanasana
Padhastasana
Trikonasana
Parighasaan
Veerbhadrasana -2
Parshvakonasana
Ardhachandrasana
Parshvottanasana
Hast pad angushtasana
Utkatasana
Parivrit trikonasana
Veerbhadrasana-2
Veerbhadrasana- 3
Parivrit parshvakonasana
Prasarit padottanasana

Seated and forward bend asana

Veerasana
Janusirasana
Parivrit janusirasana
Paschimottanasana
Ekpadsirasana
Dvipadsirasana
Yoganidrasana

Backbending asana

Gomukhasana
Shetubandhasana
Ushtrasana
Bhekasana
Bhujangasana
Dhanurasana
Shalabhasana
Chakrasana
Seated twisting asana
Vakrasana
Ardha matsyendrasana
Inversion asana
Shirsasana
Sarvangasana
Halasana
Karnapeedasana
Matsyasana

Some advance asana

Pincha mayurasana
Adhomukha vrikshasana
Garudasana
Vatayanasana
Natrajasana
Hanumanasana
Vrishikasana
Rajkapotasana
Ashtavakrasana
Tittibhasana
Bakasana
Padma bakasana
Mayurasana

Meditative asana

Swastikasaana
Padmasana
Siddhasana
Shavasana


Kriyas

1. Sutra neti
2. Jala neti
3. Vaman or Kunjal
4. Dand dhauti
5. Vastra Dhauti (Introduction only)
6. Kapal bhati
7. Trataka

Backbending asana

Observation of the self with the help of regulation of breath Appropriate practice of Bandhas where its needed.

1. Ndishodhana
2. Bhastrika
3. Bramari
4. Ujjayi
5. Suryabhedi
6. Sheetali
7. Sitkari

6.00 AM - 09.00 PM
Monday - Sunday
Nirvana Palace, Swarg Ashram
Rishikesh - 249304, India