100 Hour Hatha Vinyasa Yoga Teacher Training

1.1 Prayer & Mantra Chanting

• Pranava Mantra (OM) – meaning and pronunciation
• Ashtanga Opening/Closing Chants and more divine yoga mantras

1.2 Shatkarma (Six Cleansing Acts)

• Neti (Nasal cleansing)
• Dhauti (Digestive tract cleansing)
• Basti (Colon cleansing)
• Nauli (Abdominal massage)
• Trataka (Concentrated gazing)
• Kapalbhati (Frontal brain cleansing)

1.3 Pranayama (Breath Ethics)

• Yogic Breathing – Abdominal, Thoracic, Clavicular, Full Yogic
• 8 Traditional Pranayamas (from Hatha Pradipika):
  • Suryabhedi, Ujjayi, Sheetali, Sheetkari, Bhastrika, Bhramari, Moorchha, Plavini
• Nadi Shodhana (Anulom Vilom with Kumbhaka)
• Chandra Bhedi and Kapalbhati (detailed)
• Bandhas – Mula, Uddiyana, Jalandhara, Maha Bandha

1.4 Mudras & Bandhas (from Hatha & Gheranda)

• Mahamudra, Mahabandha, Mahabheda
• Khechari, Viparitakarani, Vajroli, Shakti Chalana

1.5 Asana Practice

• Pawanmuktasana Series (1, 2, 3) – joint & energy releasing
• Surya Namaskar (Traditional & Integrated)
• Chandra Namaskar (Moon Salutation)
• Hatha Yoga Asanas (as per Hatha Pradipika & Gheranda Samhita – 32+ poses)
  • Meditative: Siddhasana, Padmasana, Vajrasana, Swastikasana
  • Cultural: Paschimottanasana, Bhujangasana, Dhanurasana, Matsyendrasana, Mayurasana, Shalabhasana, etc.
• Standing, Sitting, Prone, Supine, & Balancing Postures
• Ashtanga Vinyasa Primary Series (71 asanas with vinyasa count & drishti)
• Yoga Nidra (Yogic Sleep) – rotation of awareness, Sankalpa

1.6 Guiding Teaching Practice

• Adjusting and assisting
• Observing and giving feedback
• Leading partial and full classes

2.1 History & Definitions of Yoga

• Pre-Vedic, Vedic, Classical, Post-Classical, Modern periods
• Four Broad Categories – Karma, Bhakti, Jnana, Dhyana/Raja
• Chaturvidha Yoga (from Shiva) – Mantra, Hatha, Laya, Raja
• Yoga Darshanas – Samkhya and Patanjali’s Yoga Sutra

2.2 Key Texts

• Patanjali Yoga Sutra (195 sutras) – Samadhi, Sadhana, Vibhuti, Kaivalya Pada
  • Key sutras: 1.2 (Yogash chitta vritti nirodhah), 1.12 (Abhyasa & Vairagya), 2.29 (Ashtanga)
• Hatha Yoga Pradipika (by Swatmarama) – 4 chapters: Asana, Shatkarma/Pranayama, Mudra/Bandha, Nada Anusandhana
• Gheranda Samhita (Saptanga Yoga) – 7 limbs: Shatkarma, Asana, Mudra, Pratyahara, Pranayama, Dhyana, Samadhi

2.3 Ashtanga Yoga (Eight Limbs)

• Yama (Social ethics): Ahimsa, Satya, Asteya, Brahmacharya, Aparigraha
• Niyama (Self-ethics): Shaucha, Santosha, Tapas, Svadhyaya, Ishvara Pranidhana
• Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi

2.4 Forms / Types of Traditional Yoga

• Karma Yoga, Bhakti Yoga, Jnana Yoga, Dhyana Yoga
• Mantra Yoga, Laya Yoga, Kriya Yoga, Kundalini Yoga

2.5 Yogic Lifestyle & Dietetics

• Aahara – Sattvic, Rajasic, Tamasic foods
• Rules of healthy eating (30+ rules, e.g., eat when hungry, pray before meals, avoid overeating)
• Dina Charya (Day regimen: Brahmamuhurta to dinner)
• Ratri Charya (Night regimen)
• Ritu Charya (Seasonal regimen)

3.1 Physical Anatomy & Physiology

• Constituents of Human Body – Cells, Tissues, Organs, Systems
• Skeletal System – bones, joints (types: hinge, ball-and-socket, etc.), movements (flexion, extension, abduction, etc.)
• Muscular System – concentric/eccentric contractions, stretch reflexes (myotatic, clasp-knife)
• Respiratory System – diaphragm, intercostals, mechanism of breathing, alveoli
• Cardiovascular System – heart, blood vessels, pulmonary & systemic circulation
• Digestive System – organs, gastric juice, peristalsis
• Urinary System – kidneys, ureters, bladder, ADH regulation
• Nervous System – somatic, autonomic (sympathetic & parasympathetic)
• Lymphatic System – lymph nodes, spleen, thymus, immunity

3.2 Spiritual Anatomy & Physiology (Yogic Perspective)

• Pancha Kosha (Five Sheaths) – Annamaya, Pranamaya, Manomaya, Vijnanamaya, Anandamaya
• Prana Vayus – Prana, Apana, Samana, Udana, Vyana (major); Naga, Kurma, etc. (minor)
• Nadis – 72,000+; Ida, Pingala, Sushumna, and 14 major nadis
• Chakras (7 main) – Location, color, seed sound (beej mantra), element, deity, function
  • Muladhara, Swadhisthana, Manipura, Anahata, Vishuddhi, Ajna, Sahasrara
• Kundalini Shakti – 3½ coiled serpent, awakening stages, associated phenomena
• Spine & Subtle Body – relation to postures and meditation

• Principles of demonstration – effective presentation of asanas
• Instruction & cueing – verbal, visual, tactile cues
• Teaching styles – command, practice, self-check, peer teaching
• Qualities of a teacher: patience, clarity, compassion, adaptability
• Student learning process – stages of learning (cognitive, associative, autonomous)
• Communication skills – group dynamics, time management, boundaries
• Class planning – sequencing for Hatha, Vinyasa, or mixed levels
• Observation, assisting & correcting – hands-on adjustments, safety
• Business skills – setting up classes, marketing, legal aspects for yoga teachers