500 Hours Multi Style Super Power Yoga Teacher Training Course in Bali

Hatha Yoga is the traditional method of practicing yoga postures which include aligning the body posture, getting rid of toxins, losing weight, overall health, taking away fatigue, and relaxing the mind. Finally it leads to stillness and prepares one to meditate.

Surya Namaskar (Sun salutation) and Asana Alignment, Assist and Adjustment for the following Asanas

• Pawanmuktasana series 1
• Pawanmuktasana series 2
• Pawanmuktasana series 3
• Surya Namaskar ( sun salutation)
• Chandra Namaskar (Moon salutation)
• Tadasana (palm tree pose)
• Triyak tadasana (swaying palm tree pose)
• Trikonasana (triangle pose)
• Parivirtatrikon asana – revolving triangle pose
• Uttkatasana –chair pose
• Virbhdrasana 1 -warrior 1
• Virbhdrasana 2 -warrior 2
• Virbhdrasana 2 -warrior 3
• Ardha Chandrasana- Half moon pose
• Vriksasana – tree pose

Vinyasa is a synchronized movement of body, breath and mind and students get warm and flexible through this practice. It is a kind of moving meditation that brings health and harmony.

Coverage: Alignment, Drishti, Adjustment, Options

• Surya Namaskar A
• Surya Namaskar B

Asanas for Beginners

• Padangusthasana
• Padahasthasana
• Utthita Trikonasana
• Parivrtta Trikonasana
• Utthita Parsvakonasana
• Parivrtta Parsvakonasana
• Prasarita Padottanasana A B C & D
• Parsvottanasana
• Eka Pada Padangusthasana A B C & D
• Ardha Baddha Padmottanasana
• Utkatasana
• Virabhadrasana A & B
• Dandasana
• Paschimottanasana A B C & D
• Purvattanasana
• Ardha Baddha Padma Uttanasana
• Triang Mukaikapada Pashimottanasana
• Janu Sirsasana A B & C
• Marichyasana A B C &
• Navasana

Pranayama contains various breathing exercises but the goal is not the breath but rather to reach the level of prana force which is the source of all existence. Through the breathing practices one can achieve a deep physical, energetic and emotional cleaning. Pranayama is an ancient yogic breathing technique that is used as preparation for meditation and is a vital aspect of practicing yoga. It improves the respiratory system and purifies the body and mind.

Introduction of Pranayama

Implementing breathwork in yoga poses allows for more opening and presence. Come experience the interplay of breath, movement and energy and leave with an overall sense of well being.

Benefits of Pranayama

Daily pranayama trains the lungs and improves the capacity of the respiratory system immensely. Pranayam directly works on the nervous system. Daily pranayama positively affects autonomic nervous system which controls and governs essential functions of the body like the heart rate, respiration and blood pressure etc.

Clavicular, Thoracic and Diaphragmatic Breathing (Yogic Breathing)

Clavicular breathing is breathing into the top third of the lungs and no deeper. Clavicular breathing is accomplished by raising the collarbone (clavicle) and shoulders during the inbreath and keeping the rest of the torso motionless. Clavicular breathing is the most shallow type of breathing.

Ujjayi

Ujjayi breathing is a breathing technique employed in a variety of Taoist and Yoga practices. In relation to Yoga, it is sometimes called "the ocean breath".

Bhastrika

Bhastrikā is an important breath exercise in yoga and pranayama. It is sometimes treated as a kriya or 'cleansing action' along with kapalabhati to clear the airways in preparation for other pranayama techniques. Bhastrika involves a rapid and forceful process of inhalation and exhalation powered by the movement of the diaphragm. The movement of air is accompanied by an audible sound. One inhale and exhale equals one round of bhastrika, and it may be repeated for many consecutive rounds.

Kapalbhati

Kapalabhati also called breath of fire, is an important Shatkarma, a purification in hatha yoga. The Technique of Kapalabhati involves short and strong forceful exhalations and inhalation happens automatically. There are three forms of Kapalabhati:

• Vatakrama kapalabhati, a practice similar to the Pranayama technique of Bhastrika, except that exhalation is active while inhalation is passive, the opposite of normal breathing.
• Vyutkrama kapalabhati, a practice similar to Jala neti, it involves sniffing water through the nostrils and letting it flow down into the mouth, and then spitting it out.
• Sheetkrama kapalabhati, can be considered the reverse of Vyutkrama kapalabhati, in which water is taken through the mouth and expelled through the nose.

Nadi – Sodhana

Nadi is a Sanskrit word meaning “channel” or “flow” and shodhana means “purification.” Therefore, nadi shodhana is primarily aimed at clearing and purifying the subtle channels of the mind-body organism, while balancing its masculine and feminine aspects.

Bhramari

Bhramari Pranayama, also known as Humming Bee Breath, is a calming breathing practice that soothes the nervous system and helps to connect us with our truest inner nature.

Surya – Bhedi & Chandra – Bhedi

In Chandra Bhedana Pranayama, left nostril is used for inhalation and right nostril is used for exhalation. It is said that on inhalation, energy passes through Ida (Chandra) Nadi and on exhalation through Pingala or Surya Nadi.

Sheetali & Sheetkari

Sheetali Pranayama, also known as Cooling Breath, is a breathing practice that very effectively cools the body, the mind, and the emotions. Sheetali comes from the Sanskrit root sheet, which means “cold” or “frigid.” Sheetal translates roughly as ‘that which is calm, passionless, and soothing’. Sheetali pranayama calms and soothes the mind-body organism by activating a powerful evaporative cooling mechanism on the inhalation, delivering a gently cooling energy to the deep tissues of the body. Remarkably, this pranayama also enkindles the digestive fire—just as a live coal covered in ash might begin to glow under the influence of a cold wind

Sitting postures for pranayama sadhana-

• Easy pose
• Half-lotus
• Swastikasana

Anatomy and Physiology (Sharir Vijnan)

• Digestive System
• Respiratory System
• Nervous System
• Organs
• Bodily systems
• Nadis
• Chakras

Yoga Therapy

Yoga is a therapy and students will learn how to treat different physical, mental and emotional problems through yoga.

Cleansing techniques (Shat karma)

This technique can help get rid of toxins and embrace a pleasant and refreshing living.

Mantra Chanting

Mantras are powerful sound vibrations which have healing and spiritual power. Regularly chanting this can be healthy and peaceful.

Study of asana: proper alignment, variations, modifications with ability to minimize the risk of injuries and hands-on adjustments

Asanas are one of the most important facets of yoga. Each asana is performed for a particular beneficial reason. The reasons can vary and may include aligning the body posture, getting rid of toxins, losing weight, overall health, taking away fatigue, and relaxing the mind.

Art of sequencing and improvisation in the class

One of the key elements of the 200-hour yoga teacher training in Bali curriculum is to make future yoga teachers aware of the importance of sequencing. Sequencing has a vital role to play in conducting a successful and efficient class. A yoga class environment cannot be predicted at all times. It is in the hands of the teacher to engage the class, create a flow and share his/her teachings most suitably and effectively possible.

Intelligent use of props to help improve practice at its early stages.

The course also consists of a part that teaches to enhance the effectiveness of a class with the use of props. Smart and intelligent use of props is a skill and is to be used to engage the class better.

Postures with their Sanskrit Names and terminology.

Postures along with their names and meanings are taught in detail. The meaning of a posture can help the learner understand it better and it will also have a better impact as compared to doing it for the sake of it.

Technique and practice of breathing (Pranayama)

The practice of breathing is considered the foundation of Yoga. Deep breathing combined with Yoga has several benefits such as improved blood flow, detoxifies the body, improved digestion among the others.

Meditation (Dhyana)

A deeper level of meditation and concentration to know the truth is referred to as Dhyana. Dhyana is mostly done to reach Samadhi, meaning bliss which is the ultimate goal of Yoga. Meditation is a systematic practice that promotes physical, mental and emotional tranquility with the purpose of reaching Samadhi (self-realization).

Breathing Awareness Meditation

Breath awareness meditation promotes physical & mental relaxation that can significantly reduce stress on the body and mind. The most basic way to do mindful breathing is simply to focus your attention on your breath, the inhale and exhale. You can do this while standing, but ideally you’ll be sitting or even lying in a comfortable position. Your eyes may be open or closed, but you may find it easier to maintain your focus if you close your eyes. Experts believe a regular practice of mindful breathing can make it easier to do it in difficult situations.

Trataka

Trataka is a yogic purification and a tantric method of meditation that involves staring at a single point such as a small object, black dot or candle flame. It is said to bring energy to the "third eye" and promote various psychic abilities.

Dynamic meditation

Dynamic meditation is a fast, intense, physical and spiritual movement that helps you to release the past and clear the old patterns. It brings you peace, stillness and freedom.

Tips for developing concentration

Through the practice its normal that your mind sometimes wanders, the thoughts will come and its okay. But when that happens just bring your mind back to the present and bring awareness to your breath.

Silence Meditation

Silence Meditation is one of the most powerful meditation techniques. It helps you to connect and understand your true self.

Fundamentals of human anatomy and physiology.

Understanding human anatomy will help people understand yoga and its aspects better. This will also help achieve holistic health and the therapeutics of yoga practices.

Yoga Philosophy, Ideas and Hypothesis

Yoga is an ancient philosophy. To be a Yoga teacher one should understand the philosophy and ideas attached to it. Apart from this, they should also be able to share these same ideologies with their students in the future. The 200-hour yoga TTC in Rishikesh assures to share this philosophy with their worldwide crowd.

Confidence-building through teaching-practice

Teaching a skill by itself that demands confidence. The 200-hour Yoga teacher training also ensures that enthusiasts are open to learning the skill of teaching and can excel in the same with practice.

Yoga Nidra (Psychic Sleep)

When a yoga practitioner moves through the various internal states of Yoga Nidra, a profound experience of relaxation occurs. This is called "Turiya," a sensation of pure bliss.

• Basic Relaxation
• Tension Relaxation
• Full Body Relaxation

Yoga Cleansing (Shatkarma)

Yogic cleansing exercises are important to learn how to incorporate your breath and meditate properly during physical aspects of yoga. It also removes the blockages in the energy channels.

• Rubber-neti
• Jalaneti
• Kapalbhati

Yoga philosophy

• 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

Week 2

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