200 Hour Hatha & Ashtanga Vinyasa Yoga Teacher Training In Goa, India

The program of the 200 hours Hatha and Ashtanga Teacher Training is well rounded.

It develops through weekly schedules so that each topic can be thoroughly examined and correctly understood.

The introduction of new subjects apport change and news in each week of the Training.

The gradual progression during this 200 hrs yoga teacher training in India allows the students to process and internalize the learning without obstacles.

The highlights of our program are the alignment and adjustment along with the teaching practice.

The first one serves to understand and master the asana in any detail. Special workshops complement them. The workshops represent a priceless opportunity for the students to deepen the understanding of the poses and their implications.

The latter represents the time for the student to experiment what learnt during the frontal hours.

The students will learn how to structure flow and also how to instruct with efficiency, power and clarity a yoga class.

He or she will eventually be ready to instruct a 90 minutes class throughout the best 200 hrs yoga teacher training in Goa.

Ashtanga Yoga

Ashtanga in Sanskrit means eight limbs, mentioned in Patanjali’s Yoga Sutra. This technique of yoga contains harmonizing the breath with a succession of postures. This process produces powerful internal heat and a plentiful, cleansing sweat that purifies muscles and organs. The result is enhanced circulation, a nimble and strong body, and a composed mind. Ashtanga Yoga contains different groups of asanas and teachings on vinyasa, drishti, bandhas, mudras, and philosophy. This is a great chance for students to practice and know their level of ability, in a supportive group environment and with the inspiration and guidance of a guru. Ashtanga can be a perfect foundation for home practitioners and also those who want to teach professionally once they know the arrangement of poses.

Hatha Yoga

According to Patanjali’s Yoga Sutras, there are eight limbs of yoga. Out of which the only one involves postures (asana). Hatha means forceful or determined in Sanskrit. Hatha yoga includes a set of asanas (postures) that are designed to align your body. These postures are designed to line up the physical channels of the body so that energy can easily flow (especially in the spine). The word Hatha is translated as Ha- the Sun which is masculine and Tha- the Moon which is feminine, which in turn represents the balance in nature and also within us all. Through Hatha Yoga, we can create balance and unite opposites. Hatha teaches us the balance of strength and flexibility in each pose. It has immense health benefits and is an efficient way to distress. The teachers at Upaya believe, Hatha to be a powerful tool for Self-realization and transformation, teaching them various techniques to master control over the body by skillful breathing and meditation practices.

The prohram

Asana Practice: The program at Upaya is designed to offer its students a solid foundation in Ashtanga and Hatha Yoga, focusing on the right alignment of the yogic postures. A daily asana practises class gives the students an opportunity to practice their own asanas and helps to build deep insight into the various forms and postures. The daily in-depth practise with individual corrections comprises of the Surya Namaskar (Sun Salutation), Multi-Style yoga postures, asana variations, from intermediate level to advanced, Posture alignment, Deep relaxation, and Release of blocked energy.

During alignment and adjustment class you will learn about practice teaching and posture break-down, including the main benefits, modifications, and contraindications of each posture.

Major Principles Of Yoga

Yoga Philosophy: Classical Yoga Philosophy is intertwined all through the course and you will receive knowledge about Patanjali’s Yoga Sutras, allowing you to compare classical and modern yoga. Understanding the true meaning of Yoga. These sessions provide a great insight into the views of others and help reflect on your knowledge and all that you have learned. In turn, you will learn how to imbibe these ancient philosophies into your own life, and will eventually experience the union of the body, mind, and soul. You will also receive a talk on Yoga from the Bhagawat Gita, a treasured Indian text considered to be an ancient guru and a life couch

Pranayama (breathing technique): Pranayama is the science of breath control, it expands lung capacity by relaxing the nervous system and balancing the two hemispheres of the brain. The art of Kapalabhati (lung cleansing exercise), Anuloma Viloma (alternate nostril breathing) and Samanu (mental cleansing of the Nadis) will be taught. Focusing on the rhythm of your breathing and becoming familiar with it is the essence of pranayama. This is a vital feature of yoga and is often ignored as most give importance to just physical practice. Pranayama is an excellent way to de-stress. By practising pranayama you will build spiritual and emotional power to sustain a healthy life each day.

Kriyas: Cleansing will purify the system and allow the breath to run easily. Explanation and demonstration of Tratak, Neti, Kapalabhati, Dhauti, Nauli and: six classical purification exercises for the various parts of the body namely the eyes, nose, air passages, oesophagus and stomach, abdominal organs and large intestine exercises and their effects will be shown. Individual instruction will be provided.

Course Structure

1. Techniques, Training and Practice
2. Teaching Methodology
3. Anatomy and Physiology
4. Yoga Philosophy, Lifestyle and Ethics for Yoga Teacher
5. Practicum
6. Non-Contact Program – Assignments, group discussion, presentation & projects

Techniques, Training And Practice

Yoga is experienced by practicing this science. This course paper takes the student into the journey of the practical world of yoga where the subjective experience manifests which makes the foundation of yoga.

Following are the yogic practices which are included in this paper:

Shatkarmas

The shatkarmas consist of six groups of purification practices. The aim of hatha yoga, and therefore of the shatkarmas, is to create harmony between the two major pranic flows, Ida and Pingala, resulting in physical and mental purification and balance.

• Neti
•  Dhauti
• Basti
• Kapalbhati
• Trataka

Asana

The first condition of human happiness is the possession of a sound body. It is common knowledge that a sound mind, or a healthy mental condition, prevails in a healthy body. The Yoga Asana thus form the backbone of applied yoga. The Hatha yogis found that certain specific body positions, asanas, open the energy channels and psychic centres. They found that developing control of the body through asanas enables to control the mind and energy. Yogasanas becomes tools to higher awareness, providing the stable foundation necessary for the exploration of the body, breath, mind and higher states.

• Standing postures
• Sitting postures
• Prone postures
• Supine postures
• Balancing postures
• Eyes exercises
• Pawanmuktasana series I, II, III

Surya Namaskar

The Sanskrit word Surya means ‘Sun’, and the word Namaskara means ‘Salutation’ or ‘Worship’. Therefore, this practice is known as ‘Salutation to the Sun’. It loosens up all the joints, flexes all the muscles of the body, massages the internal organs, activates the respiratory and circulatory systems as well as helps to tone all the other systems of the body.

Pranayama

Pranayama is a technique through which the quantity of prana (life-force) in the body is activated to a higher frequency. By practising pranayama, a certain amount of heat or creative force is generated throughout the entire body, influencing the existing quantum of prana.

Mudra

Mudra is translated as ‘gesture’ or ‘attitude’. They are a combination of subtle physical movements which alter mood, attitude and perception, and which deepen awareness and concentration. Mudras are higher practices which lead to an awakening of the pranas, chakras and kundalini, and which can bestow psychic powers on the advanced practitioners.

Bandha

The Sanskrit word bandha means to ‘hold’, ‘tighten’ or ‘lock’. The bandhas aim to lock the pranas in particular areas and redirect their flow for the spiritual awakening.

Yoga Nidra

Yoga Nidra is a practice of relaxation and can be defined as ‘yogic sleep’. It is a practice which can be widely applied to improve the quality and happiness of human life. Yoga Nidra acts directly in eradicating deep-rooted psychological complexes, neurosis, inhibitions, etc. it is an advanced psychiatric tool.

Meditation

We have incorporated important meditation techniques which have been extracted from tantra with the aim to direct the awareness into the domains of the mind in order to remove the impressions and make the mind ready to experience the state of mindfulness and one-pointlessness.

Course Outline

• Standing postures
• Sitting postures
• Prone postures
• Supine postures
• Balancing postures
• Eyes exercises
• Pawanmuktasana series I, II,

Breathing Techniques

• Abdominal Breathing
• Thoracic Breathing
• Thoracic & Clavicular Breathing
• Yogic Breathing

Pranayamas

• Nadi Shodhan
• Sheetkari
• Bhramari
• Ujjayi
• Bhastrika

Mudras & Bandhas

• Gyan & Chin Mudras
• Hridaya Mudra
• Shambhavi Mudra,
• Jalandhar Bandha

Yoga Nidra

Meditation

• Kaya Sthairyam
• Ajapajapa – stage 1 & 2
• Antar Mouna – Stage 1 & 2

Teaching Methodology

Teaching methodology plays an important role to make the Teacher Training Program successful. Following are the topics which are included in Teaching Methodology:

• Communication skills such as group dynamics, time management, and the establishment of priorities and boundaries.
• How to address the specific needs of individuals and special populations, to the degree possible in a group setting.
• Principles of demonstration, observation, assisting and correcting.
• Teaching styles.
• Qualities of a teacher.
• The student learning process.
• Business aspects of teaching yoga (including marketing and legal).

Anatomy And Physiology

To understand the components of yoga-like asanas, pranayamas etc., from a broader perspective, basic knowledge of anatomy and physiology is necessary for a yoga teacher and practitioner. Diet, Nutrition and Ayurveda facts are also imparted for better understanding.

Topics in this category include:

• Human physical anatomy and physiology (bodily systems, organs, etc.)
• Includes energy anatomy and physiology (chakras, nadis, etc.).
• Includes both the study of anatomy and physiology along with its application to yoga practise (benefits, contraindications, healthy movement patterns, etc.).

Course Outline

A brief introduction to Anatomy & Physiology of the human body

• musculoskeletal Structure
• Blood & Immune System
• Cardiovascular System
• Respiratory System
• Digestive System
• Excretory System
• Endocrine System
• Special 5 Senses-Ear, Nose, Tongue, Skin, Eyes
• Central Nervous System

Introduction to Ayurveda in relation to health

• Concept of Ayurveda
• Ayurvedic Concept of health & lifestyle
• Concept of Prakruti & Vikruti
• Finding out Ayurvedic constitution
• Diet chart for various Ayurvedic constitution

Yoga Philosophy, Lifestyle And Ethics For Yoga Teachers

Learning is complete when a student gets the knowledge of yoga philosophy along with practical and is able to establish the link and understanding between these two.

Topics in this category include:

• The study of yoga philosophies and traditional texts (such as Hatha Yoga Pradipika, Gherand Samhita and Patanjali Yoga Sutras)
• Yoga lifestyles, such as the precept of Yamas and Niyamas
• Ethics for yoga teachers, such as role and guidelines of a yoga teacher, student-teacher relationship etc.
• Understanding the value of teaching yoga as a service (Seva)

Course Outline

Introduction of different components of Yogic practices

• Shatkarmas: An Introduction, Rules & Preparation, Groups of Shatkarmas, Importance.
• Asanas: An Introduction, Rules & Preparation, Groups of Asanas, Importance.
• Pranayamas: An Introduction, Rules & Preparation, Groups of Pranayama, Importance.
• Mudras: An Introduction, Rules & Preparation, Groups of Mudras, Importance.
• Bandhas: An Introduction, Rules & Preparation, Groups of Bandhas, Importance.
• Relaxation: An Introduction, Rules & Preparation, Groups of Relaxation, Importance.
• Meditation: An Introduction, Rules & Preparation, Various meditation techniques, Importance.

Introduction to Yoga & Concept of Health

1. Vedic Tradition of Yoga

• Schools of thoughts (Vedanta, Samkhya, Nyasa, Vaisheshika, Uttara and Poorva Mimamsa)

1. Sanatan Culture-

Introduction

• Four aims in life (Artha, Kama, Dharma, Moksha),
• Four principles of life (Vairagya, Viveka, Shuddhata, Mumukshutva),
• Four stages of life (Brahmacharya, Grikastha, Vanaprastha, Sannyasa).

III. Aspects of Yogic Discipline

• Astanga Yoga (Yama, Niyama, Asana, Pranayama, Pratyahara, Dharna, Dhyana, Samadhi)
• Yoga Systems (Karma, Jnana, Hatha, Raja, Mantra, Laya)
• Other Yogic Disciplines (Tarka, Tyaga, Mouna, Dewsha, Kaala, Bandha, Dehasamya, Drishtisamya)

Practicum

Practicum is a process through which the learning outcome is applied by a student. Topics in this category include:

• Practice teaching as the lead instructor
• Receiving and giving feedback.
• Observing others teaching.
• Assisting students while someone else is teaching.

Non-Contact Program – Assignments, Group Discussion, Presentation & Projects

Non-Contact program is the number of hours of learning that occur without a faculty member present and is relevant to the above five educational categories. This Program includes:

• Reading, audio/video or Internet resources that are integrated into the curriculum via reports, class discussions, presentations and tests
• Webinars on yoga-related topics
• Written assignments on yoga-related topics
• Group activities including directed discussion, technique practice or teaching practice.

Become A Teacher

During the training, you will learn and practice valuable tools and teaching methodology that will support you in becoming a powerful and inspiring teacher. You will learn how to use your voice as a tool and gain the ability to connect with your students confidently through verbal cues, the use of props, effective demonstration. You will also understand how to observe and adjust safely to your students.