## **1. Foundational Yoga Principles** - Understanding yoga: History, philosophy, and different styles (Hatha, Vinyasa, Ashtanga, etc.). - Importance of breath awareness and mindfulness in yoga. - Setting personal intentions and goals for the practice. ## **2. Asana Practice (Postures & Alignment)** - Basic to intermediate postures for flexibility, strength, and balance. - Understanding body alignment, muscle engagement, and modifications. - Postural corrections and avoiding injuries. ### **Key Asana Categories:** - **Standing Poses** – Mountain, Warrior Series, Triangle, Tree Pose. - **Seated Poses** – Seated Forward Bend, Lotus, Butterfly, Pigeon. - **Backbends** – Cobra, Camel, Bridge, Wheel. - **Inversions** – Shoulder Stand, Headstand, Handstand Basics. - **Twists & Binds** – Revolved Triangle, Seated Twist, Eagle Pose. ## **3. Breathwork & Pranayama (Breathing Techniques)** - Understanding the connection between breath and movement. - Techniques for breath control: - **Ujjayi** (Victorious Breath) - **Nadi Shodhana** (Alternate Nostril Breathing) - **Kapalabhati** (Skull Shining Breath) - **Bhastrika** (Bellows Breath) - **Bhramari** (Humming Bee Breath) - Using pranayama for energy regulation and mental clarity. ## **4. Meditation & Mindfulness Practices** - Developing concentration and inner awareness. - Guided meditations: Body scan, breath awareness, and visualization. - Techniques to manage stress, anxiety, and emotional balance. - Introduction to chanting and mantra meditation. ## **5. Yoga for Strength & Endurance** - Power yoga and dynamic sequences. - Sun Salutations (**Surya Namaskar**) and Moon Salutations (**Chandra Namaskar**). - Holding postures for muscular strength and endurance. - Introduction to arm balances and core-focused postures. ## **6. Deep Stretching & Flexibility Training** - Yin Yoga techniques for deep relaxation and passive stretching. - Active flexibility drills to improve range of motion. - Understanding fascia and its role in flexibility. - Postures targeting hip openers, hamstrings, and spinal flexibility. ## **7. Restorative & Healing Yoga** - Gentle yoga sequences for recovery and relaxation. - **Yoga Nidra** (Yogic Sleep) for deep rest and mental clarity. - Therapeutic yoga for back pain, joint health, and stress relief. ## **8. Philosophy & Yogic Lifestyle** - Introduction to the **8 Limbs of Yoga** (Ashtanga Yoga by Patanjali). - **Yamas** (Ethical principles) & **Niyamas** (Personal discipline). - Role of yoga in daily life—diet, routine, and mindfulness. - Understanding **chakras** and energy balance. ## **9. Advanced Yoga & Personal Practice Development** - Exploring more complex asanas and transitions. - Building a sustainable self-practice routine. - Understanding sequencing—how to create balanced yoga flows. - Combining breath, movement, and meditation into one fluid practice. --- ## **Additional Course Features** ✅ **Weekly Challenges** – Improving strength, flexibility, and breath control. ✅ **Guided Relaxation Sessions** – Ending each session with deep relaxation. ✅ **Progress Tracking** – Self-assessments and teacher feedback. ✅ **Q&A & Discussion** – Addressing doubts and refining techniques. ✅ **Holistic Wellness Integration** – Connecting yoga with lifestyle, diet, and mental well-being.