Online 200 Hour Yoga Teacher Training Course

A welcome message from Guru Vishnu, with the blessings of Master Swami Rama; an overview of what you'll learn in the course.

200 Hour Online Yoga Teacher Training Manual; Ashtanga Manual; teaching methodology, alignment and sequencing manual; Daily Life of a Yogi (Yogi Vishnu); Patanjali's Yoga Sutra (philosophy book); Asana Pranayama Bandha Mudra book; meditation book; yoga anatomy book; Yoga Nidra book; a mantra book (Yogi Vishnu); Himalayan tradition materials; assignment.

Set up a quiet, distraction-free space for practice and study; get the basics ready — a yoga mat, blocks, straps, a journal, and comfortable clothes; create a schedule with daily time for practice, theory and assignments; refresh your knowledge of yoga poses, anatomy basics and philosophy; stay committed, with focus, patience and an open mind.

Following a positive attitude; transforming negative emotion; the daily routine to follow; assignment.

Pavan Muktasana series A, B and C; kneeling and standing postures; Parsvottanasana; standing joint movement; balancing postures; Sun Salutation; adjustment; inversion; the fire series; hip-opening postures; seated forward bends; seated twisting postures; sequencing; asana assignment.

How to practice Sun Salutation correctly, with correct alignment; correct alignment and adjustment of Utkatasana, Adho Mukha Svanasana, Trikonasana, Uttanasana, Padangusthasana, Padahastasana; correct alignment and adjustment (with and without props) of Virabhadrasana I, II and III; correct alignment and adjustment of Prasarita Padottanasana A–D, Parsvottanasana, and Ardha Chandrasana; alignment assignment.

A full introduction to Ashtanga Vinyasa, followed by Sun Salutation A & B and a sequential 23-part Ashtanga series building progressively through the practice.

Pain as a philosopher's teacher; what philosophy is and why it matters; the science of karma; the purpose of human life; the founders of yoga; yoga as a lifestyle rather than a religion; the eight limbs of yoga, Santosha and Tapas; religion, belief, ignorance and yoga; yoga as control of the mind's activity; philosophy as the search for truth, across 14 lessons; assignment.

A 16-part anatomy series covering the body systems and structures relevant to safe, informed yoga teaching.

An introduction to Pranayama; the aspects of breathing; the levels of Prana; classical texts on Pranayama; how to activate the nostrils; the secrets and purpose of Pranayama; breath and the five elements; the units and functions of Prana; the three Gunas; how Prana flows; the quality of breath; imbalance of Prana; retention of breath; the seated postures used for Pranayama practice (Sukhasana, Swastikasana, Vajrasana, Siddhasana, Padmasana, Maitri Asana); breathing patterns — Clavicular, Thoracic, Diaphragmatic, Yogic; Pranava, Nadi Shodhana, Bhastrika and Kapalabhati Pranayama; Panchakosha in relation to Pranayama; Pranayama philosophy; assignment.

What a mantra is; the Shanti Mantra; Asato Ma Sad Gamaya; the Mrityunjaya Mantra; assignment.

An introduction to and history of meditation; what meditation is; meditation scriptures and manual; the secrets of meditation and key things to know; preparing for and sitting in meditation; postures for meditation, including differences between how humans and animals sit; Swastikasana, Vajrasana, Siddhasana (for Kundalini awakening), Padmasana (for advanced students), and Maitri Asana (for elderly or weaker students); diaphragmatic breathing for deeper meditation; full body relaxation; basic meditation exercises; assignment.

The foundations of Yoga Therapy; therapy for common conditions; the role of purification techniques in Yoga Therapy; Pranayama as therapy.

The meaning of Ayurveda; the four Vedas; Panchakarma (parts 1 and 2); Ayurvedic therapies.

What Yoga Nidra is, its purpose and process; techniques of Yoga Nidra; the role of relaxation; mind training; the Yoga Nidra experience; Pratyahara; the different states of consciousness.

Basic relaxation practice; full body relaxation practice; tension relaxation practice; 31-Point Blue Star Yoga Nidra; heart-centre awakening Yoga Nidra.

An introduction to Tantra; the different Tantra traditions and types; the science of Tantra; Tantric literature; Tantra in the Vedas; Tantra and sexuality; common misunderstandings of Tantra.

What a Bandha is and how it works; how to practise Mula Bandha; Uddiyana Bandha; Agnisara Kriya; proper Uddiyana Bandha technique; Jalandhara Bandha; Maha Bandha.

Namaste Mudra; the purpose and energy of mudra; Dandavat Pranam; Gyan and Chin Mudra; Yoni Mudra; Hridaya Mudra; Bhairava Mudra; Sambhavi Mudra.

A dedicated dance-exercise component.

Two assessment tasks.