Yoga Teacher Training 200-Hour Certification

Kapalabhati

Kumbhaka

Bahya Kumbhaka

Antara Kumbhaka

Nadi Shodhana

AHIMSA - Non-Violence / Compassion

In the presence of one established in ahimsa all hostility dissolves. 

Behave with kindness, friendliness, compassion, and thoughtful consideration of all beings and things, as well as yourself.

SATYA - Non-Deception / Truthfulness

For one established in Satya, the result fits the action.

Practice conscious communication through speech, writing, gesture, and actions. Consider what you say, how you say it and in what way it could affect others.

ASTEYA - Non-Steiling / Honesty / Generosity

The person established in Asteya lives in abundance.

Take advantage of no person or situation for personal gain.

BRAHMACHARYA - Sensual Moderation / Conscious Sexuality

One established in brahmacharya has abundant energy.

Avoid non-productive expenditures of energy through sensual moderation. Honor your sexuality and that of others, creating relationships that foster your understanding of the highest truths.

APARIGRAHA - Non-Greed / Security

One established in aparigraha understands the meaning of life.

Take only what you need and nothing more.

YAMA

AHIMSA - Non-Violence / Compassion

In the presence of one established in ahimsa all hostility dissolves. 

Behave with kindness, friendliness, compassion, and thoughtful consideration of all beings and things, as well as yourself.

YAMA

SATYA - Non-Deception / Truthfulness

For one established in Satya, the result fits the action.

Practice conscious communication through speech, writing, gesture, and actions. Consider what you say, how you say it and in what way it could affect others.

Satya means to me, that I communicate consciously and carefully through speech, writing, gesture, and actions. I consider what I say, how I say it and the way it could affect the other person. It means, that I give someone only constructive feedback, with the intention to help the other person grow. If there is a difficult truth that needs to be addressed, I do it as gentle as possible. Never in a destructive way. 

For example if a person is doing something, that is hurting her/him, and s/he doesn't know, I would tell her/him as gentle as possible, without offending her/him. That is Satya for me. 

ASTEYA - Non-Steiling / Honesty / Generosity

The person established in Asteya lives in abundance.

Take advantage of no person or situation for personal gain.

BRAHMACHARYA - Sensual Moderation / Conscious Sexuality

One established in brahmacharya has abundant energy.

Avoid non-productive expenditures of energy through sensual moderation. Honor your sexuality and that of others, creating relationships that foster your understanding of the highest truths.

APARIGRAHA - Non-Greed / Security

One established in aparigraha understands the meaning of life.

Take only what you need and nothing more.

1. YAMA - Social Ethics

Consists of ahimsa (non-violence), satya (non-deception), asteya (non-stealing), brahmacharya (sensuel moderation) and aparigraha (non-greed)

2. NIYAMA - Personal Practices

Consists of saucha (purification), santosha (contentment), tapas (discipline), svadhyaya (self examination), ishvarapranidhana (spiritual attunement)

3. ASANA - Physical Postures

• asana = comfortable seat / being present in one's body

4. PRANAYAMA - Increasing and mastering life force through breath

• Prana = life energy, a natural healing force that carries out all the life-giving involuntary functions of the body
• Mimics the mind and emotions

5. PRATYAHARA - Internalizing sensual perception

• In this state, the senses are not distracted by external stimulation, but follow the chosen direction of the mind
• Occurs simultaniously with Dharana
• Result of first four limbs; condition necessary for the last three limbs
• Engaging in conscious, slow movements and deep relaxation focuses mind and immerses sense in internal experience

6. DHARANA - Concentration 

• Effort
• Dharana occurs when the mind becomes focused on a particular point (for example strongest sensation)
• You learn how to cross the mental and emotional boundaries while respecting the real physical limit of your body

7. DHYANA - Meditation and absorption

• No effort
• Dhyana is the uninterrupted flow of knowledge on this particular point
• The mind becomes increasingly involved in bodily sensations, and ascends to a higher state where it sees what it has not previously seen
• Deepening feeling of peace

8. SAMADHI - Union

• Absorption / Pure Concsiousness
• Ego disappears
• When the focal point alone shines in a mind emptied of its own form
• When you become the object of your meditation
• There is no separation between yourself and everything in the universe

Posture is steady and comfortable. A balance between challenge and ease.

Yoga occurs when the mind-chatter stops

Yoga, from the Sanskrit "yuj", gives us our word "union". Returning to wholeness therefore is the essential meaning of Yoga. 

Chakras are energy vortices. They are located along the shushumna nadi

5th chakra: VISHUDDHA - THROAT CHAKRA

Theme: Communication, Expression, Balance

Location: Throat, Mouth, Ears, Hands; Gland: Thyroid

Element: Ether/Space/ Sound

Identity: Creative

Lesson: Self-Expression

Color: Blue; Balancing Color: Orange

Bij Mantra: Ham

Vowel Sound: Ee

Funtions: Speach, Hearing, Balance, Breath

Rights and responsibilities: To create, to speak & be heard

Balances Chakra Energy: Voice that is full, resonant, Communicates clearly with others. Good self-expression. Good listener. Truthful. Creative Expression.

Challlenges: Deceit

Musical Note: Flute

Breathing Practices: Ujjayi Breath

Yoga Postures: Neck and shoulder stretches, Bridge, Shoulderstand, Half Shoulderstand, Fish Camel

Other Healing Activities: Chanting, Singing, Being silent, Listen to or create music, Be creative, Journal, Eat fruit

Color: Blue; Balancing Color: Orange

Bij Mantra: Ham

Vowel Sound: Ee

Funtions: Speach, Hearing, Balance, Breath

Meaning: Purification

Hidden Significance: Balance - especially the balance between giving an receiving, as manifested in inhalation and exhalation, speaking and listening, as well as metabolism

This center stands midway between material body and the immaterial mind

1. Stand with your feet parallel and no more than hip-width apart. Press down through the soles of your feet.

2. Exhale, engage your core, activate Mula Bandha and lift up through the pelvic floor. Press down through your fingertips.

3. SIMPLE MOUNTAIN: Breathe deeply. Press the crown of your head towards the sky and feel the elongation of your spine

4. Inhale, raise your arms to the sides and overhead, turning your palms to face each other, shoulder width apart, or as far apart as necessary to hold without strain. Press through your fingertips to straighten your arms. Shoulders down, chest open.

Modifications: Hold a strap with your hands a comfortable distance apart

Variations:

Namaste: palms together

Temple position: fingers interlaced, index fingers pointing upward

5. Exhale, lower your arms to your sides.

6. Release the core and relax. Feel the sensations in your body

Tadasana

Ardha Chandrasana

Anuvrittasana

Uttanasana

Virabhadrasana 1

Virabhadrasana 2

Trikonasana

Natarajasana

Sama Matsyendrasana

Navasana

Garbhasana

Ardha Shalabhasana

Shalabhasana

Bhujangasana