200 Hour Yoga Teacher Training Curriculum’s Brief Overview

There are so many confusions and questions regarding one thing and we are again here to clear all those questions. We shall here discuss all details about 200 hours of teacher training course Below are listed all the topics that are covered in this course by the Vinyasa Yogshala.

• Vinyasa Flow Yoga has its meaning, way of doing, advantages, precautions.
• Breathing exercises or the different forms of Pranayama.
• What are yoga philosophy and a complete deep understanding of it?
• Introduction to the eight ladders of yoga or the Ashtanga yoga.
• 140+ different types of yoga pose.
• Meditation its meaning, different forms of its practice, and details about it
• Mantra Yoga
• Locks or the Bandhas their meaning, way of doing, advantages, precautions.
• Different types of asanas and it’s the correct form of alignment and how to enhance each posture.
• The traditional form of hatha yoga.
• Anatomy & Psychology of the human body considering yoga and its rules.
• Study the entire history of yoga its hypothesis and learn about all the ancient scriptures.
• Why should we practice yoga and what is its importance?
•  What is the science behind yoga?
• Nidra art
• Mudra or gestures its meaning, way of doing, advantages, precautions.
• The shat-kriyas or the six different cleaning techniques of the body.

Thus this is the major overview of all the things that are to be covered in Vinyasa Yogshala where our only aim is to improve someone both spiritually as well as making one physically fit.

Syllabus for 200 Hour Teacher Training Course

Hatha yoga which is considered one of the most important parts of yoga has to be a part of this program. This is one of the most important parts of any form of yoga and has got o many advantages and thus this is considered as a part of almost every yoga. Now we will always say that one should practice hatha yoga under the supervision of someone. The poses that include in this are as follows:-

• Learning the basics of hatha yoga its history, principle, etc.
• Then comes the technique and the methods in which hatha yoga must be learned.
• The way one should apply hatha yoga when he or she is teaching it to their students.
• Sequencing the postures and the structuring of every pose.
• Surya namaskara with the traditional chanting of the beej mantra
• Then comes the Chandra mascara
• The basics and the introductory forms of the Sookshma vyaayaama.
• Next comes the following poses:-
  • Standing pose
  • Kneeling pose
  • Sitting pose.
  • Backward bending pose.
  • Forward bending pose.
  • Core strengthening pose.
  • Balancing pose.
  • Twisting pose.
  • Inverted pose.
  • Meditative pose.

Now we are well aware of the syllabus and the topics that are to be covered under this program. Now we shall talk about the different types of asana or poses in detail and what are the topics that we will cover under those.

Standing Pose

Standing pose includes the following asanas and is very easy to perform. All one needs to do is follow the steps properly and the entire pose can be performed with accuracy and with ease.

• Hasta Padangusthasana & Pada Hastasana
• Parivrtta Tri Konasana
• Parivrtta Parsva Konasana
• Utthita Parsvottanasana
• Utthita Hasta Padangusthasana
• Utthita Eka Padasana
• Ardhabaddha Padmottanasana
• Virabhadrasana A, B and C.
• Utthita Tri Konasana
• Utthitan Parsva Konasana
• Prasarita Padottanasana A, B, C & D
• Utthita Parsvasahita
• Ardhabaddha Padmottanasana

Kneeling Asana

Next up we have the kneeling asana which is helpful in so many different ways. This helps in treating problems of digestion than any sort of joint error etc. Doing all these asanas is very easy and also provides flexibility to the body. Doing all these asanas especially the kneeling asana keeps the body fit and healthy. Let's see what the kneeling asana are:-

• Vajrasana- best asana for digestion
• Balasana- best for reliving any sort of tension or stress
• Ushtrasana- reduces back pain
• Marjariasana A, B, and C- helps in improving flexibility.

Sitting Asana

We can very much understand from the name itself that how we are to perform these asanas. Here all the poses that are involved are sitting postures and can be done very easily. All these poses do not require much effort and get covered within minutes. Let's see what are the sitting postures that we are to cover in the VInyasa Yogshala 200 hour teacher training course.

• Navasana- helps in strengthening the abdomen.
• Paschimottanasana A, B, and C- stretches the muscles of the back from head to toe.
• Tri-anga Mukha Eka Pada Paschimottanasana- helps in getting rid of fatigue
• Konasana A & B- works at the lower back, hips, etc.
• Lolasana- works in strengthening the lower back, arm, and wrist.
• Kukkutasana- develops the balance and stability
• ArdhaBaddha Padma Paschimottanasana- helps in stretching the shoulder area
• GarbhaPindasana- helps in relaxation of the whole spine area.
• Marichyasana A, B, and D- helps in boosting energy in the body
• Purvottanasana – works on the muscles of the body
• BaddhaKonasana A & B- soothes menstrual problems and discomfort helps in digestion
• BhujaPidasana- helps in building strength in the wrist, arms body.
• JanuSirsasana A, B, and C- helps in getting rid of stress, anxiety.

Backward Bending Asana

A backward bending pose is a form of a yoga pose that involves working on the back and releases all kinds of stress and anxiety and also is helpful for those who suffer from back pain. This can also be a dedicated form of art precisely for people who are having back issues. Thus let us see what are the different forms of asanas involved in backward bending asana.

• Saral Bhujangasana – if you are someone who wants to tone the buttock and strengthen the spine the go for this backward bending asana.
• Bhujangasana – helps in stimulating the abdominal organs
• Tiryak-Bhujangasana –If you are someone who has a postural defect or problem then this is the pose that will help you correct that.
• Sarpasana – will help in strengthening the chest and the shoulder.
• Ardha Shalabhasana - will help in strengthening the lower back.
• Saral Dhanurasana – treats any problems in the arm, shoulder, neck, knees.
• Kandharasana – helps in digestion
• Ardha Chandrasana – open up the chest and the shoulder.
• Setu bandh Asana – helps in curing the tired back immediately
• Gomukhasana – strengthens the hip joint

Forward Bending Asana

This is the asana which involves the forward bend of the body and thus helps to work in mainly the upper portion. All these asanas are absolutely helpful and work pretty well. Let's see what are the asanas or the poses involved.

• Paschimottanasana – clams the body and relives stress
• Gatyatmak Paschimottan asana- improves flexibility of the hip and joints
• Pada Prasar Paschimottan asana – helps in massaging the pancreas which is helpful for diabetic patients.
• Janu Sirshasana – helps get rid of belly fat
• Ardha Padma paschimottanasana- stretches and tones calves muscles. 
• Hasta Pada Angushthasana – improves the boy posture
• Padahastasana – improves concentration
• Sirsha Angusth Asana – stretches hamstring and thigh muscles.
• Utthita Janu Sirshasana – strengthens and stretches the  body

Spinal Twisting Asana

The spinal twisting asana is one of the easiest which involves laying down on the floor and twisting the spinal to the opposite side of that the head. This is very easy to perform and s highly relaxing as well. Let’s see what are the types of twisting spinal asanas.

• ArdhaMatsyendrasana or the half spinal twist)- highly useful for slipping discs and here all you need to do is sit crossed leg and twist your spine to the opposite side of that of the head.
• Parivritti Janu  Sirsasana or the spiraled head to knee pose)-  improves in breathing and improves digestion.

Now, these were all the exercises or poses that you are to do while you are involved in the 200-hour teacher training course of the Vinyasa Yoghala.  But there are some other courses and asanas that one needs to perform let' see what those asanas are.

Advanced Level

• These are the asanas that one must perform after you have become little practice. The asanas are thus listed below:-
• Poorna Bhujangasana or the  full cobra pose
• Poorna Shalabhasana or the Full locust pose
• Akarna -Dhanurasana or the archer’s posed
• Vashistasana or the Sage Vashisht’s pose
• Bakasana or the Crow Pose
• Inverted pose.
• Hanumanasana or the leg splitting pose
• Gorakshasana or the Sage Gorakhnath’s pose
• Poorna Matsyendrasana or the full spinal twist pose
• Mayurasana or the peacock pose
• Poorna Dhanurasana or the   full bow pose
• Balancing pose.
• Padma Mayurasana or the Lotus or bound peacock pos
• Core pose.
• Kurmasana or the tortoise pose
• Astavakrasana or the eight-twists pose
• Chakrasana or the wheel pose
• Vrischikasana or the scorpion pose

Pranayama

This is one of the most important parts of any yoga session and immense importance is given to this aspect in the Vinyasa Yogshala. The reason is that there is a pool of people who only come to learn Pranayama and having complete knowledge of this is thus very important. These are some of the points that are listed below that one must cover in the school in this particular topic.

• Meaning of Pranayama.
• Meaning of Ida or Lunar, Pingala  or Solar, and Sushumna Nadi
• What is the Psychological effect of yogic breathing?
• Different types of pranayama:-
• Kapalbhati pranayama.
• Bhastrika pranayama.
• Brahmari pranayama
• Ujjai pranayama.
• Sheetali pranayama.
• Nadi shodhana
• Importance of diaphragmatic breathing
• What is the five Sub-prana in yogic science?
• Meaning of Nadi.

Bandhas

The Bandha is a type or form of yoga that involves the "binding" or the tying of the body. Also, this involves holding back or locking oneself or restraining. There are so many people who believe that the Bandhas are really difficult to perform but actually, this is not the case. One can perform it if they have proper practice and do all the other forms of yoga with proper clarity.  The main factor that is involved here in the Bandhas is that when you are locking so many muscles of your body you are actually unlocking the energy levels of your brain. This gives a relaxing effect to your body and makes it stress-free. Also definitely will help you fight much physical error but also this is a great factor. This will regulate all that energy in your body and will thus help you perform your asanas with clarity and with perfection. There are so many different topics and important topics which are to be covered in the Bandhas and here are they.

The meaning and definition of Bandha. Here all the aspects of its origin and what is this actually is explained in detail with clarity and details.

Next up is the step and the learning of the fact that why is the Bandha this important in each and everyone's life. How this exercise or asana can be such a life-changing event.

Then all the important locks are discussed and also the ways one can perform each and every lock effectively. There are certain techniques that one must follow in order to get the locks correctly those are discussed the locks are as follows:-

• Moola Bandha or Root Lock
• Uddiyana Bandha or Abdominal Lock
• Jalandhar Bandha or Chin Lock
• Maha Bandha or All 3 Locks above together
• The next and the last point which is covered here is how one can and should motivate his or her students who are new to this, What are the things that can motivate one person is a really important aspect which I covered here at last.

Mudras

A mudra is a form of art or gesture which can be a subtle movement of the hand and body that actually enlightens your mood and the mind. This form helps in the awareness in oneself and also helps in concentration with a deepening thought of mind and the body. The actions or the mudra involves all form of yoga alike the asana, pranayama, visualization technique, bandha, or something of another kind of hand gesture or movement. Here you will not learn something new each and every day but rather all you need to do is repeat the same things and gestures each time concentrating on those which will relax the mind. Here are some of the points that the Vinyasa Yogshala would cover under the topic Mudra and teach their students.

• What is Mudra- its history, philosophy, and origin including all forms of theory?
• Why the mudra form of art is important?
• What are the advantages of performing Mudra?
• Different forms of mudra:-
• Gyan Mudra or the Gesture of Wisdom
  • Chin Mudra
  • Vairagya Mudra
  • Akasha Mudra
  • Yoni Mudra
  • Linga Mudra
  • Bhairavi Mudra
  • Vayu Mudra
  • Hridaya Mudra
  • Prana Mudra
  • Apana Mudra
  • Prithvi Mudra
  • Varun Mudra

Ashtanga Vinyasa Yoga

This is again a form of yoga that will help you perform such asanas that will help calm the body as well as the mind and will do an internal purification to the body. This will synchronize the working of the body with the breath and also with the mind. Let us see what the asana that is involved here are.

Sitting Asana

Sitting asanas are the poses or the asanas which are performed when one is sitting on their buttock. All these asanas are involved in this position only.

• Paschimottanasana A, B, and C- helps in calming the mind and relieving stress
• ArdhaBaddha Padma Paschimottanasana- works on the hips and knees and stretches hamstrings and spine which help in pain relief
• JanuSirsasana A, B, and C- helps in getting rid of stress and anxiety
• Navasana- improves the balance in the body
• BhujaPidasana- build the strength of the arm, wrist,  hands, and core
• GarbhaPindasana- helps in relaxation of the entire spine
• BaddhaKonasana A & B- helps in digestion
• Purvottanasana- relief from Asthma.
• Tirieng Mukha Eka Pada Paschimottanasana- helps in getting rid of insomnia
• Marichyasana A, B, and D- helps in twisting the body
• Lolasana- strengthens the abdominal muscles
• Kurmasana- helps in lengthening the back muscles
• Kukkutasana- Contracts and strengthens perineum.
• Konasana A & B- helps reduce the waistline

Standing Asana

The standing asana is that form of pose or asana which involves all the performing actions in a standing position. This form of pose usually works on the entire body. The standing asanas are as follows:-

• Utthita Tri Konasana- Stretches and lengthens the spine area
• Utthitan Parsva Konasana- stretches the legs, hips, and hamstrings
• Prasarita Padottanasana A, B, C & D- reliefs the lower back ache
• Utthita Hasta Padangusthasana- strengthens the legs, muscles, ankles, and knees
• Utthita Eka Padasana- relaxes the lower back portion 
• Ardhabaddha Padmottanasana- improves the digestion and elimination process
• Hasta Padangusthasana & Pada Hastasana- tones the entire body
• Parivrtta Tri Konasana- Reduces stress
• Parivrtta Parsva Konasana- improves blood flow in the spinal as well as in the lower portion of the body
• Utthita Parsvottanasana- helps treat arthritis. 
• Utthita Parsvasahita- helps improve biceps and triceps
• Ardhabaddha Padmottanasana- strengthens the legs

Advance Level Asanas (Optional)

These are dome of the advanced level asana which are involved in the Vinyasa Yogshala 200 hour teacher training course which is completely optional.

• Kasyapasana- builds confidence
• UrdhvaKukkatasana A- helps weight loss
• EkaPadaViparitaDandasna- improves posture,
• GandhaBherundasana- Tones the upper arm muscles
• Natrajasana- helps better your digestion.
• Bhairavasana- calms the nervous system.
• Galavasana- strengthens the body
• VipritaSalabhasana- makes the spine strong.
• Hanumanasana- helps in menstruation cramps.
• Raja Kapotasana- relief back pain

Intermediate Asana

• Salabhasana A & B-best for quadriceps
• Dhanurasana- reduces constipation.
• Ustrasan- Improves posture.
• Kapotasana A & B- reduce the stiffness in the shoulders
• SuptaVajrasana- Correct rounded shoulders
• Bakasana A- Strengthens glutes 
• Bakasana B Jump- strengthens inner the thighs.
• Ardha Matsyendrasana- Increase the flexibility
• Yoga Nidrasana- benefits for half-sleep.
• Tittibhasana- strengthens the belly 
• PichaMayurasana- Develop Arm Strength
• PichaMayurasana- Improves Balance.
• Gomukhasana A & B- Strengthens the hip joint.

Shatkarma Or Cleaning Process Of The Body

There are six different types of cleaning techniques and purifying techniques of the body which mainly focus on the tissue and the organs systems. All these are extremely easy and bring in tranquility within the body prevailing peace and the best thing is that it can be performed quite naturally. This can be done just twice a week along with all the other asanas. Thus let us see what are the shatkarma poses and what we learn here.

• Meaning and complete details about shatkarma.
• Who are the people who should be a part of the shatkarma and people who shouldn’t be and why?
• What are the preparatory asanas or the preparatory poses that one must undergo when they are into shatkarma?
• What are the follow-up poses or asanas of the shatkarma?
• Different types of shatkarma hat the Vinyasa Yogshala school of teacher training will cover under their 200-hour program:-
  • Jala Neti Kriya
  • Rubber Neti Kriya
  • Vaman Kriya
  • Kapalabhati Kriya
  • Agnisar Kriya

Thus these are the few things that are covered under shatkarma, One need not practice it regularly but practicing it sometimes is surely helpful in many ways.

Adjustment Workshops

• Sukhasana or  Seated Comfortable Pose
• Adhomukha Swan Asana or  Downward Dog Pose
• Chaturanaga Danadasana or Four limb-Staff Pose
• Parrivritta Trikonasana or Revolving Tri-Angle Pose
• Parrivritta Parsvakonasana or Revolving Side-Angle Pose
• Chakrasana or  Wheel Pose
• Sarvangasana or  Shoulder Stand
• Sirsasana or Headstand
• Adho Mukha Vrikshasana or Hand-Stand
• Rajkapotasana or Piegon pose
• Paschimottanasana or Seated Forward Fold Pose
• Urdhwa Mukha Swan Asana or  Upward-Facing Dog Pose
• Uttitha Trikonasana or  Extended Tri-Angle Pose
• Uttitha Parsvakonasana or  Extended Side-Angle Pose
• Veerabhadrasana A, B, C, or Warrior Pose
• Setubandhasana or Bridge Pose
• Halasana or Plough Pose
• Pincha Mayurasana or Feathered Peacock Pose
• Hanumanasana or Lord Monkey Pose, Splits
• Bakasana or  Crow Pose

Ayurveda

This is something that can be considered as the twin sister of Yoga. In Ayurveda, there is a concept that says that there are three Doshas; Kapha, Vata, and Pitta. Here they say that keeping these three Doshas in a balanced form helps us stay happier and healthier whereas when these three becomes imbalanced all the problem in our life occurs at that very moment. This very vital part of yoga because here we shall learn about the facts that how we can keep our self's healthy and that is the main job of yoga teaches which they propagate. There is a special workshop from ayurvedic doctors which makes this 200-hour course of Vinyasa Yogshala even more special. In this workshop we will learn the following things:-

• What is Ayurveda a detailed study on it?
• Ayurveda and the different aspects of it.
• Fundamentals of Ayurveda
• Kapha which is the theme of structure and lubrication
• Vata which means the energy of movements
• Pitta is the energy of bio-transformation and heat generation
• Prakriti that knows Your Constitution

Meditation

This is the form of art that is most talked about in today's era. People now take a special class only to learn meditations. Progressing with time today Vinyasa Yogshala thus has included meditation entirely separate point of discussion. This will help you learn meditation on its own and thus will also enhance the studio and work quality that you will provide in the future. A complete focus and overview are provided on meditation here at the 200-hour class which includes the following topics.

• What are meditation and a complete detailed study on it?
• History of meditation and its origin
• What are the steps that involve in the preparation of meditation
• What is the philosophy that is present in this meditation?
• How one can do breathe awareness and why it is important along with a detailed study about it.
• Role of Diaphragmatic Breathing in Meditation.
• Correct meditation technique.
• Different types of meditation like:-
  • Chakra meditation.
  • Kundalini meditation.
  • Mantra awareness meditation.
  • Full moon meditation.
  • Breathing awareness meditation.
  • Inner light meditation.
  • Tarataka 

Yoga Anatomy

• A detailed study about the different body parts and about the structures.
• Anatomical Movements
• About the different bones and skull
• Deformities of the Spine
• Study about Ligaments and Tendons
• Anatomy about the spine and the importance of them from the yogic point of view.
• Respiratory system
• Muscular system
• Nervous system
• Skeletal system
• Yogic joints
• Yogic philosophy
• Safety

Yoga Nidra

Yoga Nidra will include the following topics and is a very short session that is a part of the 200-hour yoga teacher training course of Vinyasa Yogshala.

• What is Yoga Nidra?
• Purpose of Yoga Nidra in one’s life.
• What is the origin of yoga Nidra?
• Rues, precautions, and regulations of yoga Nidra.
• Advantages of yoga Nidra.
• Risks involved in practicing yoga Nidra.
• What is the difference between yoga Nidra? And meditation.
• Different stages of yoga Nidra. The stages are as follows:-
  • Preliminary Relaxation Technique
  • Creating a Sankalpa (Intention or Resolve) 
  • Rotation of Awareness through the Body
  •  Awareness of Prana
  • Awareness of Feeling and Emotion
  • Visualization
  • The Final Step

Yoga Therapy

• Pranayama
• Shatkarma
• Asanas

Mantra Yoga

This is that form of art that helps s achieves freedom and perfection in life.  If you are someone who is somewhere lost this can be the best friend you need. Helps in concentrating and finding a path in life will make your goals very clear to you and you can achieve whatever you want. There are several different topics that are covered under this and they are as follows:-

• Meaning of mantra yoga.
• How to use mantra yoga to create positive vibrations and work on the energies.
• The mantra us for wisdom and fearless living.
• How to feel the sound of the vibration with the use of the mantra yoga.
• 10 different specific yoga mantras that are really helpful in life:-
  • Ganesha Mantra
  • Universal Mantra
  • Patanjali Mantra
  • Shiva Mantra
  • Guru Disciple Mantra
  • Guru Mantra
  • Om Chanting Mantra
  • Gayatri Mantra
  • Omkar Mantra
  • Closing Prayer Mantra

Yoga Philosophy

These include those topics which are a part of the 200 Hour Yoga Teacher training course at Vinyasa Yogashala. The topics are as follows:-

• Introduction to yoga, its history, origin, and back story.
• What are the principles of yoga?
• Meanings and details on hatha yoga.
• Details on Ashtanga yoga or the Eight stages of self-balancing and realization.
• A detailed study on raja Yoga or yogic psychology.
• Pancha Koshas: The 5 sheaths of existence.
• What is the mind?
• What is Chitta (vrritis)?
• Details on the elements of the universe which involve the process of evolution.
• Pancha Kleshas or the five sources of pain.
• Prakarti and purusha or the observer and observed.
• What is celibacy and sex in yogic life?
• The different characteristics of mind are Gunas, Prakash, Kriya, Stithi.
• Three states of consciousness.
• The four fundamental pillars of life.
• Meaning of kundalini.
• Meaning of chakra
• What is yoga therapy?
• Stress, migraine, insomnia special asana.
• Asana for hypertension
• Asana for heart problem
• Asana for blood pressure
• Asana for diabetic
• Doubt clearing sessions
• Group discussion.

Teaching Methods

• How one should conduct a class and how much time and energy must be allotted to which section
• Ethical guide for a yoga teacher.
• Qualities a yoga teacher must have
• What is a perfect environment and atmosphere for a yoga class
• To demonstrate in a class.
• How one should assist in a class
• What should be the style of teaching?
• Manual that should be a part of the class and what should the manual have.
• What are the professional factors of yoga teaching
• What are some of the elements that should be a part of yoga teaching?
• Understanding students
• What are the experiences that one must have when the class is been taken place outdoor?

Yoga For Health

• Yogic counseling for a healthy life.
• Yogic techniques to use in daily lifestyle.
• Yoga cures common diseases like Headache, migraine, cold, sinus, etc.
• Yoga tools for back issues like backache, slipped disk, sciatica, diabetes, thyroid, spinal deformities, obesity, etc.