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Courses

1.Hatha yoga-one month course



Course content:

Sunsalutation A+Sunsalutation B

13 Basic postures+variations

Headstand cycle
sirasasana
      variations:salamba sirasasana(supported headstand pose),niralamba sirasasana(unsupported headstand pose),vrischikasana(scorpion pose),oordhva padmasana(head stand lotus pose).

Shoulderstand cycle
sarvangasana
      variations:padma sarvangasana(shoulder stand lotus pose)
halasana
      variations:karnapindasana,pashinee mudra
setubandhasana
chakrasana(counter pose to halasana)
Matsyasana(counter pose to sarvangasana and halasana)

Forward bend cycle
baddhakonasana,upavistakonasana,janusirasasana+variations,Paschimottanasana+variations,purvottanasana(counter pose)

Backbend cycle
Bhujangasana+variations,shalabhasana+variations,dhanurasana+variations

Twisting cycle
Ardhamatsyendrasana+variation

Balancing Cycle
Bakasana+variations,Handstand,Mayurasana

Standing postures
uttitha padangustasana+variations,padahasthasana+variations,trikonasana+variations

Final Relaxation
2.Pranayama(Breathing techniques)-one month course


    Techniques covered:
    Natural Breathing
    yogic breathing
    Kapalabhati(frontal lobe brain cleansing breath)
    Nadi shodhana(alternate nostril breathing)
    Bhastrika(Bellows breath)
    antar kumbhaka and bahar kumbhaka(inner and outer retention)
    Bhramari(Humming breath)
    Sheetali(cooling breath)
    sheetkari(hissing breath)
    ujjayi(psychic breath)
    Bandhas(moola,uddiyana and jalandhara bandhas)

3.Backbending-one month course



Backbending asanas are postures which turn the body out to face the world.they are stimulating and extroverting,because they expand the chest and encourage inhalaltion.they are also dynamic postures which move counter to gravity and therefor require strength and energy to perform.
on a physical level the backbending asanas stretch the abdominal muscles,and tone and strengthen the muscles controlling the spinethe spinal nerves,which emerge frombetween the adjoining vertebrae,are decompressed.this has beneficial repercussions throughout the body since these nerves give energy to all the other nerves,organs and muscles in the body.
         
Backbending Asanas covered:  Bhujangasana,tiryaka bhujangasana,sarpasana,ardha shalabhasana,shalabhasana,dhanurasana,kandharasana,chakrasana,ardha chandrasana,utthana pristhasana,vriscikasana,grivasana,sirshapada bhumi sparshasana,ustrasana.

4.Forward bending- one month course


Generally speaking,forward bending is a passive process in which gravity is utilised to stretch the muscle groups being focussed upon.while backward bends move the body away from the confines of gravity,forward bending  asanas use gravity to help release tension and pain.it is a process of introversion,counteracting the extroversion and dynamic opening up of bending backwards.forward bending,associated with chest compression and exhalation,induces relaxation.

Forward Bending asanas covered:Paschimottanasana,prasarita paada paschimottnasana,janusirasasana,ardha padma paschimottanasana,hasta padaangushtasana,padahasthasana,uttitha janu sirasasana,marichyasana,padahastasana,trikonasana+variations,parvottanasana