200 Hours TTC

Students will gain extensive knowledge on yoga postures and will increase their strength, flexibility and discipline at Namaskar Yogi Academy in Delhi, Goa, Uttarakhand, India and Indonesia.

Ashtanga Vinyasa Yoga Course Syllabus

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

The word hatha literally means “force” and thus alludes to a system of physical techniques. In India hatha yoga is associated in popular tradition.

• Alignment, Assist and Adjustment
• Surya namaskar (sun salutation)
• Chandra namaskar (moon salutation)
• Bharadvajasana
• Lolasana – swinging pose
• Kukkutasana – rooster pose
• Sarpasana – snake pose
• Shalabhasana – locust pose
• Dhanurasana – bow pose
• Paschimottanasana – seated forward bend
• Janu sirshasana – head to knee pose
• Parivirta janu sirshasana – revolving head to knee pose
• Sarvangasana – shoulder stand
• Padam sarvangasana – shoulder stand lotus pose
• Sirshasana- Headstand
• Natarajasana – lord shiva’s pose
• Utthita hasta padangusthasana
• Naukasana –Boat pose

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
• Benefits of Pranayama
• General Guidance for the Practitioner
• Ujjayi Breath
• Bhastrika Pranayama
• Kapalbhati
• Nadi Shodhana Pranayama
• Bhramari Pranayama

The practice of Mudra hand gestures is an ancient facet of yoga. Performing gestures effects the energy
flow of the body and can change a person’s spiritual and mental characteristics.

• 1- Introduction of Mudras
• 2- Jnana & Chin mudra
• 3- Yoni mudra
• 4- Bhairava mudra

The practice of Bandhas expands the lung capacity and breathing capabilities during yoga. It also
strengthens the entire body from the inside out.

• 1-Introduction to bandha
• 2-Jalandhara bandha
• 3-Moola bandha

Meditation is a systematic practice that promotes physical, mental and emotional tranquility with the
purpose of reaching Samadhi (self-realization).

• Introduction of Meditation
• Origin & history of Meditation
• Breath awareness Meditation
• AUM chanting Meditation
• Trataka Meditation
• Dynamic Meditation

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

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.

• Jalaneti Satkarma (Nasal cleansing with salty water)
• Rubber neti (Nasal cleansing with a rubber string)
• Agnisar Kriya

Proper understanding of the physical body will help to prevent injury before, during and after practice.
There are two kinds of yoga anatomy: physical and spiritual. Understanding both types is needed.

• Body Pains
• Joints
• Anatomical Movements
• Muscle & Posture
• Yoga & Posture
• Muscular System
• Spine
• Deformities of the spine
• Pelvic Region
• The Human Knee
• Tendon & Ligaments
• Rhomboids minor & major
• Supraspinatus Muscle
• Infraspinatus Muscle

Yoga Philosophy is the foundation of our yoga practice and is the key to earn yogic strength. Through the
path of Vedanta Philosophy, you will establish a solid, well-rounded yoga practice.

• The Four Goals of Life
• The Four Stage of Life
• The Vedic System of Duties
• The Six System of Indian Philosophy
• Patanjali’s Yog Sutras
• Citta Vritti
• Afflictions of the mind

Students will take turns practicing their teaching skills by performing in front of their peers and teachers.

• Demonstration
• Alignment
• Instructions

A yoga teacher should efficiently perform the practical applications of class planning and preparation. At International Namaskar Yogi Academy, our students will learn how to create a positive and peaceful class environment for an enjoyable and transformative experience.

• Positive & conscious communication.
• Friendship and trust.
• Time management
• Qualities of a teacher
• Principles of demonstrating, observation, assisting, correcting.
• Use of voice in class
• Mental & emotional preparation for teaching.
• Class preparation
• Step by step class structure planning

Students will take turns practicing their teaching skills by performing in front of their peers and teachers.

• Attendance
• Performance
• Behavior