about-yoga

1. asana ( standing, seated, supine, prone,balancing, relaxing and meditative )

2. pranayama ( 10 principle pranyama based on hatha yoga pradeepika , gher and samhita and other yogic texts )

3. mudra and bandh ( based on hatha yoga texts )

4. kriya ( shatkarma – cleansing techniques )

5. practice of pratyahara , dharna and dhyana (meditation).

Asnas

Standing

1- tada asana

2- tiryaktada asana

3- ardha katichakra asana

4- kati chakra asana

5- trikon asana ( simple, parivritta and parshva )

6- virbhadra asana ( variation 1,2,3 )

Balancing

1- virksha asana

2- garuda asana

3- natraj asana

4- santulan asana

5- vatayan asana

Seating Postures

1- sukh asana

2- vajrasana

3- shroni chakra asana ( pelvic opening and butterfly asana series )

4- ustra asana

5- chakki chalna asana

6- janushira asana

7- paschimottan asana

8- ardha matsyendra asana

Balancing Posture

1- baka/ kak asana

2- kukkut asana

3- padangustha asana

Supine Posture

1- leg raising exercise (with single, double and alternate leg )

2- sarvang asana

3- hala asana

4- matsya asana

5- setubandha asana

6- chakra asana

7- nauka asana

8- pavanmukta asana with lola asana

Prone postures

1- ardha shalabh asana

2- shalabh asana

3- bhujang asana and variations

4- veeprit shalabh asana

5- mayur asana

6- dhanur asana

7- marjari asana

8- shirsh asana ( preparatory practices and final posture )

9- shishu asana

Relaxing posture

1- sava asana

2- makar asana

3- matsya kreeda asana

meditative postures –

1- padma asana/ ardha padma asana

2- swastik asana

3- siddha asana / siddha yoni asana

surya namskar ( sun solitution ) and its variations

pranayama

1- introduction and mechanism of pranayama

2- concept of purak, rechak and kumbhaka

relaxing and balancing pranayama

1- normal breathing awareness

2- abdominal breathing

3- full yogic breathing

4- nadisuddhi pranayama

energyging and vatality pranayama-

1- ujjai breathing

2- ujjai pranayama

3- bhastrika

colling pranayama-

1- sheetali

2- shitakari

3- sadant

laya pranayama

1- bhramari pranayama

mudra and bandhas-

1- introduction

2- importance of mudra and bandhas in hatha yoga practice.

3- Hast mudra ( chin, chinmay, adi, bhrahma, surya , apanvayu etc.)

4- Advance mudra - ( nasikagra ,shambhvi, khechari )

5- Bandha ( mool , uddyani, jalandhar )

Kriya

1- Introduction and its application

2- Kapalabhati

3- Tratak ( riju and jyoti )

4- Neti ( jal and rubber neti )

5- Dhauti ( jai/ kunjal kriya )

6- Basti ( laghu/ deergh sankh prakshalan )

7- Nauli ( agnisar kriya – preparatory practice of nauli kriya )

Practice of pratyahara

1- antarmauna

practice of dharna

1- jap , chidakash dharna , chakra dharna

dhyan ( meditation )

1- ajpa jap

2- chakra meditation

3- anapan sati

4- yog nindra

group activity –

1- cultural night / happy assembly

2- group teaching/disscussion

3- satsang and mantra sadhna

4- spiritual visit and tour

5- karm yoga –selfless service