Sunsalutation A+Sunsalutation B
13 Basic postures+variations
variations:salamba sirasasana(supported headstand pose),niralamba sirasasana(unsupported headstand pose),vrischikasana(scorpion pose),oordhva padmasana(head stand lotus pose).
variations:padma sarvangasana(shoulder stand lotus pose)
chakrasana(counter pose to halasana)
Matsyasana(counter pose to sarvangasana and halasana)
Forward bend cycle
Yoga sutras-10 classes
*Introduction to the path of yoga
*The 8 limbs of yoga-a Detailed study
Bhagavad Gita-10 classes
Detailed study of important sutras in
3.Pranayama(Breathing techniques)-one month course
Kapalabhati(frontal lobe brain cleansing breath)
Nadi shodhana(alternate nostril breathing)
antar kumbhaka and bahar kumbhaka(inner and outer retention)
Bandhas(moola,uddiyana and jalandhara bandhas)
4.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.