Yogic Sukshma Vyayama Teacher Training Course

30 – Hours Yogic Sukshma Vyayama Teacher Training Course
 What is Sukshma Yoga?
Dhirendra Brahmachari formulated this system and wrote books to clearly formulate the ancient yogic science. This practice simple yet powerful series of specific exercises that improve health and enhance the strength of different organs and systems in the body, from top of head to toes.

Suksma means subtle prana, mind, and intellect: Vyayama means exercise. Suksma Vyayama is meant for the Subtle Body (Suksma Sarira), it is not meant for the Sthula Sarira (Gross Physical Body).
Need of Suksma Vyayama
In yoga, it is said that most pranic blockages start in our joints. Ayurveda says that ‘ama’ or the toxic and undigested waste material tends to settle in the empty spaces of our body, the joints.  To remove these impurities we practice Suksma Vyayama, to release any such impurities in our subtle pranic body.
Three dimension of suksma Vyayama:
1.Breathing (slow or fast: Bhastrika/Bellows)
2.Point of concentration (mental concentration on Chakras)
3.Exercise (using Bandhas and Mudras)
Sukshma yoga purifies and recharges the body, mind, energy, and emotion. It prepares the well foundation for further means of Yoga practice. It includes Sukshma Vyayama (Subtle Exercise), and Vishram (Rest & Relaxation). It is itself complete package that fulfills the basic need of human being.
Sukshma Vyayama is one of the major parts for physical activity and the regulation of entire physiologies. Sukshma Vyayama is also known as a kind of warm up exercise or basic exercise or clinically anti-rheumatic group of exercise and also called body scan. The system of the physical and breathing exercise which help to sequentially work out all joints of a body, to warm it up. This system has a strong purifying effect on energy body of a human.

1.1. History of Sukshma Vyayama
We will observe visible Parampara of Sukshma Vyayama. Literal meaning of Parampara is the continuous chain of succession by Master to followers. In Parampara system, the knowledge is passed on without changes from generation to generation). Unfortunately because of the absence of enough information we are not able to find sources of this tradition.
System of Sukshma Vyayama knowledge which was unknown in the west before that was extended by one of outstanding yoga masters, Dhirendra Brahmachari (1925-1994). He received Initiation into Sukshma Vyayama techniques from Maharshi Kartikeya, the prophet and sacred great yogi who was his Master. In the preface to the book “Yogic Sukshma Vyayama” Dhirendra Brahmachari wrote about his precious Guru. Deep knowledge made him the unique expert of human characters, of their abilities and possibilities. From Maharshi Kartikeya, Dhirendra Brahmachari received a precept to spread knowledge about Sukshma Vyayama. The invaluable merit of Dhirendra Brahmachari is that he managed to accumulate knowledge in the convenient form, to make it open and understandable for the audience everywhere.  The b

1. 30–HoursYogicSukshmaVyayamaTeacher
TrainingCourse
WhatisSukshmaYoga?
DhirendraBrahmachariformulatedthissystemand
wrotebookstoclearlyformulatetheancientyogic
science.Thispracticesimpleyetpowerfulseriesof
specificexercisesthatimprovehealthandenhance
thestrengthofdifferentorgansandsystemsinthe
body,fromtopofheadtotoes.

2. Suksmameanssubtleprana,mind,andintellect:
Vyayamameansexercise.SuksmaVyayamaismeant
fortheSubtleBody(SuksmaSarira),itisnotmeant
fortheSthulaSarira(GrossPhysicalBody).
NeedofSuksmaVyayama
Inyoga,itissaidthatmostpranicblockagesstartin
ourjoints.Ayurvedasaysthat‘ama’orthetoxic
andundigestedwastematerialtendstosettlein
the

3. emptyspacesofourbody,thejoints.Toremove
theseimpuritieswepracticeSuksmaVyayama,to
releaseanysuchimpuritiesinoursubtlepranicbody.
ThreedimensionofsuksmaVyayama:
1.Breathing(sloworfast:Bhastrika/Bellows)
2.Pointofconcentration(mentalconcentrationon
Chakras)
3.Exercise(usingBandhasandMudras)
Sukshmayogapurifiesandrechargesthebody,
mind,
energy,andemotion.Itpreparesthewell
foundationforfurthermeansofYogapractice.It
includesSukshmaVyayama(SubtleExercise),and

4. (Rest&Relaxation).Itisitselfcompletepackage
thatfulfillsthebasicneedofhumanbeing.
SukshmaVyayamaisoneofthemajorpartsfor
physicalactivityandtheregulationofentire
physiologies.SukshmaVyayamaisalsoknownasa
kindofwarmupexerciseorbasicexerciseor
clinicallyanti-rheumaticgroupofexerciseandalso
calledbodyscan.Thesystemofthephysicaland
breathingexercisewhichhelptosequentiallywork
outalljointsofabody,towarmitup.Thissystem
hasastrongpurifyingeffectonenergybodyofa
human.

5. 1.1.HistoryofSukshmaVyayama
WewillobservevisibleParamparaofSukshma
Vyayama.LiteralmeaningofParamparaisthe
continuouschainofsuccessionbyMasterto
followers.InParamparasystem,theknowledgeis
passedonwithoutchangesfromgenerationto
generation).Unfortunatelybecauseoftheabsence

6. ofenoughinformationwearenotabletofind
sourcesofthistradition.
SystemofSukshmaVyayamaknowledgewhichwas
unknowninthewestbeforethatwasextendedby
oneofoutstandingyogamasters,Dhirendra
Brahmachari(1925-1994).He

7. received
tiationintoSukshmaVyayamatechniquesfrom
MaharshiKartikeya,theprophetandsacredgreat
Ini
yogiwhowashisMaster.Intheprefacetothe
book“YogicSukshmaVyayama”Dhirendra
BrahmachariwroteabouthispreciousGuru.Deep
knowledge

8. madehimtheuniqueexpertofhumancharacters,
oftheirabilitiesandpossibilities.FromMaharshi
Kartikeya,DhirendraBrahmacharireceivedaprecept
tospreadknowledgeaboutSukshmaVyayama.The
invaluablemeritofDhirendraBrahmachariisthathe
managedtoaccumulateknowledgeinthe
convenientform,tomakeitopenand
understandablefortheaudienceeverywhere.The
book“YogicSukshmaVyayama”wasoneofthe
firstbooksaboutyogapublishedin.
SukshmaVyayamapracticesarewidespreadallover
theworld.Iftoobservetraditionsofvariousyoga

9. schools–practicallyeachofthemoffersavariant
ofexercisestoprepareabodyformoredifficult
practices.SukshmaVyayamaintraditionof
DhirendraBrahmachariisnotauniqueVyayama
complexassomepeoplesuppose.ButSukshma
VyayamaintraditionofDhirendraBrahmacharican
becalledasoneofthefullestandsubstantial,and
themost-knownintheworldtoday.

10. 1.2.HowSukshmaYoga(SubtleYoga)works
Thefundamentalnameofexercisesofwhich
practiceconsistscharacterizesVyayamaessencein
thebestway:SanskritwordVikaasakameans
opening,expansion,deepening.Vyayamaisawork
outofvariousbodyparts,removalofblocksand
clipsinfluencingbothonphysical,andonamental
level.
Thenameofexercisespecifiesworkablearea:body
parts,joints,muscles,nadis,chakras,marmas
(specialenergypoints).Forexample,KaphoniShakti
Vikaasaka–isanexerciseforworkup,improvement
ofelbowstrength.Inthiscasestrengthisthe

11. complexconceptionincludingforce,endurance,
mobility,abilityandflexibility.
ThecomplexofSukshmaVyayamaexercisescanbe
performedasaseparateself-sufficientpractice
lastingoneandahalfortwohours,allowing
workingoutthewholebody,orasawarm-upwhich
willhelptowarmupmusclesandjointsbefore
performance
ofasanasandwillmakeHathaYogapracticemore
effective.Yoga-therapistsappreciateSukshma
Vyayamaadvantagesandpossibilitiesatitstrue

12. valueandincludesomeofelementsinexercises
sequence.
Uniquenessofthiscomplexissafetyfromtraumas
andavailabilityfordifferentcategoriesofpeople–
bothforyoung,andforelderly.Despitesimplicity,
exercisesareveryeffectiveandcanbeperformedby
bothhealthy,andsick.Iftheconditionofhealth
doesnotallowpersontopracticeAsanahecanstart
with

13. regularpracticeofSukshmaVyayamawhichcan
graduallyhelptogetridofmanyillnesses.Sukshma
Vyayamaisanexcellentcomplexforbeginnerswho
willpreparethemselvesformoredifficultpractices
andforexperiencedyogiswhocanraiseefficiency
oftheirpractice.
1.3.PhysiologicalwithYogicSukshmaVyayama
InYoga,itissaidthatmostpranicblockagesstart
inourjointsthatiswhySukshmaVyayamaisdone
toreleaseanysuchimpurities.Physicallythey
provideuswithmobilitybyconnectingtwobones,
allowingustomoveratherthanbestifflikealog
ofwood.

14. However,ifthejointwascomprisedofjustthebones
thenitwouldsoondeteriorateduetofrictionand
erosion.Thatiswhythejointissupportedbytissues
likehyalinecartilage,ligaments,synovialmembrane
andsynovialfluidwhichhelppreventgratingof
bonesagainsteachother.Ifthiscartilagedepletes
duetoage,injuryorwearandtearthenwestart
gettingissueslikejointpainandarthritis.
Althoughtheyarenotverypopularinthemodern
yogapractice,theyareinpracticeinthetraditional
schools,especiallytheonesaffiliatedwithKriyaYoga.
Thesemovementsarealsoknownas‘Yogic
Sukshma

15. Vyayama’andareusedbymostschoolsofYoga
andalsoinschoolsofhealing,yogaclinic,evenin
cultural
Meditationcentres.
1.4.BenefitsofSukshmaVyayama(SubtleExercise)
1.Stimulatescirculationandwarmsupthebody.The
mostimportantbenefitofSukshmaYogaisthe
stimulationofthecirculationofbloodthroughout
thebody.Thisbringsoxygenandotherfuelsto
themusclecellsthatwarmupthebody.Warmth
gives

16. thebloodvesselsinthemusclestimetodilate,
andthusincreasesthebloodflow,makinga
greatersupplyofoxygenavailabletothemuscles
formoredemandingyogaposes,andlater
reducingtheriskofinjuryandmusclesoreness.
2.Providesnutritiontoallthejoints.Asweattend
toallthejointsonebyone,westimulatethe
synovialfluidinthejoints.Synovialfluidisa
viscous(“thick”)fluidwithinajointcavitythat
provides
protectivecushioningandlubricationwithina
joint.Italsobringsnutrientstojointtissuesthat
havenodirectbloodsupply.

17. Movingajointthroughitsfullrangeofmotionis
oneofthebestwaystoactivatetheproductionof
synovialfluidfromthesynovialmembraneand
increasetheflowofnutrientsintothecapsule.In
addition,wasteproductsarereleasedoutofthe
capsulethroughthesynovialmembrane,thus
preventingitsstorageinthejointcapsules.This
keepsthejointsagileandactive,andhelpsin
preventingarthriticchangesandpainsasweage.
1.Energizesandhealsthebodywhilecalmingthe
mind.SukshmaYogatakesnotimeorpreparation.
Thisgentleyogaopensupsubtleenergychannels

18. withinthebody,andevenabriefsessionwill
leaveyoufeelingfullyrelaxedandrejuvenated.
Eachsmallmovementreleasesstress,
demonstratingthemechanicsofprana(energy)
movementwithinthebody.
BreathingisanimportantelementofSukshma
Vyayam.Themusclecontractionandrelease
duringdeep,consciousbreathingstimulates
circulation,makingfreshoxygenavailabletothe
muscles.When
wedogentledeepdiaphragmaticbreathing
withoutmucheffort,itcalmsthemind,reduces
muscular

19. tension,andfacilitateshealing.Thisiswhywebegin
thesequencewithafewroundsofdeepyogicbreath.
Asweproceedthroughthesequence,youmay
becomeawareofthewayinwhichoftenforgotten
bodypartsholdlargeamountsoftension.Youmay
alsonoticethatthroughthecombinationofloving
attentionandsoftbreaths,thesepartsofourbody
delicatelyreleaseaccumulatedstressandtension,
bringingfreshnessandnewlife.
1.Improvesawarenessandconcentration.The
SukshmaVyayamalsoservestoimproveawareness,
focusattention,andenhance

20. concentration.Movingourattentionthroughout
allthejointsinasequentialmethodhelpsusto
evaluateandaddressone’sphysicaland/or
mentaltensionsassociatedwitheachofthese
joints.
2.Preparesthebodyformorechallengingyoga
poses.RegularlydoingtheSukshmaVyayama
improvesjointhealthbyenhancingflexibilityand
strength.Theseflowingmovementscanalsoserve
asexcellentwarm-ups,preparingnotonlythe
body,butalsothemind,harmonizingbothto
ensurethemaximumbenefitsfromamore
challengingyogapractice.

21. SukshmaVyayamaisperformedasawarm-upfor
warmingupmuscles
SubtleKriyasremoveblocksandclipsinmuscles,
strengthensthem
Manageandimprovebloodcirculation,alleviate
happinessandholistichealth
Musclestrengthening,strengtheningligaments
andincreasingtheirelasticity
Developmentofflexibility,plasticity,mobility,
Improvingcoordinationandbalance
Increasedbloodcirculation,sensecommunication

22. Normalizationofmetabolism,Immunity
strengthening
Improvinghealth,concentration,develops
coordinationandequilibrium
Finechannelcleansing,andChakraActivation
Strengthensimmunity;harmonizesorganism;Lung
enlargement,andincreasesvitallungvolume
Itpreparesforpracticeofmorecomplexasanas,
pranayamaandDhyana,soitisalsocalledpre-
meditativegroupofexercise.
1.5.Contraindications:

23. Thispracticeshouldnotbedoneinawindyplace
–thereforeitisrecommendedthatthepracticeis
doneinside,inaroomwithwindowsandgood
ventilation(butwithoutfanorAC)
Donotpracticeincaseofbloodpressure
disorders
Refrainpracticingduringconstipation1.6.Sukṣma Vyāyām Highlights
ConcentrationandFocus
Prāṇayama(BreathControllingTechniques)
IsolatedPhysicalMovements
HeightenedAwareness
1.7.Vishrama(Rest&Relaxation):

24. 1.DehaDharana(BodyRelaxation)
2.Pranadharana(Breath/EnergyRelaxation)
3.ManoDharana(MindRelaxation)
1.8.Summary
Oneofthebestwaystocreategoodatmospherein
physical,mental,energy,emotionallevelsand
protectourjointsandmusclesistokeepmoving
mindfullyandchangingourposturefromtimeto
time.Thesejointmovementsareanaccessibleand
gentlewaytoincorporatetherapeuticmovementsin
ourdailylife.Theyimprovecirculation,remove
stiffnessandtension,relievethenervoussystem
and

25. canbedonebyanyone.Itregulatesthecontraction
ofmusclesthatenhancestheabilityandmobilityof
musclesandjoints.Physiologically,justthe
stretchingisnotflexibility,infact,themobilityand
abilityofJointsandmusclesiscalledflexibility.
Thesearealsoagoodwaytowarm-upbeforeour
yogapractice.Itkeepsussafeandriskfree.Stay
healthyandhappy.
NeedforSuksmaVyayama
Stiffmusclessubjectedtosuddencontractionor
stretchingduringexerciseorsportscanbecome
tornorstrained.Tightnessinmusclescancause
pain

26. elsewhereinthebody.Tightcalves,forexample,can
causekneepain,shinsplints,andfootpain.Tense
musclesatvariouspointsinthelowerbackcan
causepaintoradiatethroughouttheentiretorso.
Lackofflexibilitycanresultinmuscularimbalance.
Forexample,atighthamstringcanmakethethighs
workhardertokeepthebodyproperlyaligned,
causingkneepain.Beyondthat,feelingstiffmakes
youslowdown,movemorecarefully,actmore
tentatively,it’sthefirstwayayoungmanstartsto
feellikeanoldone.
What’sthelanguageofthecourse?

27. OurcourseswillbeheldinEnglishMedium.
Duration:30hrs
Fee:
IndiancitizensINR20,000(non-refundable)
advancetowardsthecoursefee.
ForeignersUSD350(non-refundable)advance
towardsthecoursefee.
Self-Paced/FlexibleDuration:OnlineorRegular
Mode.
CourseDates:PleaseContact
Us([email protected]+91
9686549129)TrainingVenue:

28. No.105,SaiRangaEnclave,15thCross,Neeladri
Nagar,ElectronicCityPhase–1,Bangalore–
560100.
Aboutthecoursefacilitator
Dr.S.KarunaMurthy,M.Sc.,Ph.D.,E-RYT500,
YACEP
Dr.S.KarunaMurthyisoneofthemost
experiencedYogipracticingtheancientandthe
greatestYoga
traditionsincehewas18yearsofage.Followingin
thefootstepsofhisinspirationSwamiSivananda
whowasalsothefounderofDivineLifeSociety,has

29. masteredtheancientYogatraditionsthatonlyafew
inthisworldarefamiliarwith.
HecompletedM.ScfromSwamiVivekanandaYoga
AnusandhanaSamasthanaUniversityandPh.D
from
BharathidasanUniversity.Besides,Dr.S.Karuna
MurthyhasalsocompletedTTCandATTCandis
registeredE-RYT-500withAmericanYogaAlliance.
Thosequalificationsdepicthisexpertiseinthe
contextofYogaandmasteringYogaTeaching
methodology.
Withtheimmenseinteresttoservethepeoplewith
theancientYogatechniques,healsoservedasa

30. YogatherapistatS-VYASA,Bangalore.Hehasalso
servedasaYogalectureratBharathidasanUniversity
andatoverseasintheCaliWowfitnessCenter.
Withtheseimpressiveaccomplishments,throughout
hisjourneytobeingamasterYogiandanexpertin
MultistylesofYoga,Dr.KarunaMurthyhas
developedanincrediblescientificviewofeveryYoga
practice.So,nowheisarareexpertinYogaanatomy
physiology,biomechanismkinesiology,andYoga
philosophy.
Syllabus
Unit1-IntroductiontoYogaandYogicPractices

31. 1.Yoga:Etymology,definitions(PatanjaliYogaSutra,
BhagwadGita&Kathopanishad),aim,objectivesand
misconceptions.
2.Yoga:Itsorigin,historyanddevelopment.
3.BriefIntroductiontoSamkhyaandYogaDarshana.
4.LifesketchesandteachingsofYogamasters
(MaharishiRamana,ShriAurobindoSwami
Vivekananda,andSwamiSatyanandaSaraswati).
5.PrinciplesofYogaandpracticesofhealthyliving
6.PrinciplesandPracticesofJnanaYoga
7.PrinciplesandPracticesofBhaktiYoga.

32. 8.PrinciplesandPracticesofKarmaYoga
9.ConceptandprinciplesofSukshmaVyayama,
SthulaVyayama,SuryaNamaskaraandtheir
significanceinYogaSadhana.
10.ConceptandprinciplesofShatkarma:Meaning,
Types,PrinciplesandtheirsignificanceinYoga
Sadhana.
11.ConceptandprinciplesofYogasana:Meaning,
definition,typesandtheirsignificanceinYoga
Sadhana.

33. 12.ConceptandprinciplesofPranayama:Meaning,
definition,typesandtheirsignificanceinYoga
Sadhana.
13.IntroductiontoTriBandhaandtheirhealth
benefits.
14.Dhyanaanditssignificanceinhealthandwell
being
15.IntroductiontoYogicrelaxationtechniqueswith
specialreferencetoYogaNidra
Unit2IntroductiontoYogaTexts
2.1IntroductiontoPrasthanatrayee,Purushartha
Chatushtayaandgoalofhumanlife.

34. 2.YogainKathopnishad,Prashanopanisha,
Tattriyopnishadwithspecialemphasison
PanchakoshaVivekandAnandaMimamsa
3.ConceptofSthitaprajna,Bhakti,KarmaandDhyana
inBhagavadGita.
4.SignificanceofBhagavadGitaindaytodaylife
5.ConceptofhealthylivinginBhagavadGita(Ahara,
Vihara,Achara,Vichara)
6.StudyofPatanjalYogaSutraincludingselected
sutrasfromfollowingchapters(I-1to12,II-46–51,
III-1to4).

35. 7.ConceptofChitta,ChittaBhumi,ChittaVritti,
ChittaVikshepa,Chittaprasadanamandtheir
relationshipwithwellness.
8.BahirangaYogaofMaharishiPatanjali(Yama,
Niyama,Asana,Pranayama,Pratyahara).
9.AntarangaYogaofMaharisiPatanjali(Dharana,
Dhyana,Samadhi)
10.Conceptofmentalwellbeingaccordingto
PatanjalaYoga
11.HathaYoga:Itsparampara,knowledgeofbasic
Yogatexts(HathaPradipikaandGherandaSamhita).
RelationshipbetweenHathayogaandRajaYoga.

36. 12.ConceptsofNadis,PranaandPranayamafor
Subjectiveexperiences.
13.KnowledgeofHathaYogapracticesforwellness
(Shatkarma,Asanas,Pranayama,Mudra,Nada
Anusandhana).
Unit3YogaforWellness
1.Generalintroductiontohumanbodyandnine
majorsystemsofhumanbody
2.Introductionstosensoryorgans(Eyes,Nose,Ears,
TongueandSkin).
3.Basicfunctionsofninemajorsystemsofhuman
bodyandhomeostasis.

37. 4.Yogicconceptofhealthandwellness.
5.ConceptofTridoshas,SaptaDhatu,Agni,Vayuand
Mala;theirroleinwellness
6.ConceptsofDinacharyaandRitucharyaandtheir
importanceinwellbeing.
7.ImportanceofAhara,NidraandBrahmacharyain
wellbeing.
8.Yogicconceptofmentalhygiene:Maître,Karuna,
Mudita&Upeksha).
9.Importanceofpsychosocialenvironmentfor
healthandwellness.

38. 10.YogicconceptandprinciplesofAhara(Mitahara,
Yuktahara).
11.HealthbenefitsofSuryanamaskara,Shatkarma,
Asanas,PranayamaandpracticesleadingtoDhyana
(asperthepracticalsyllabusofthecourse).
12.SalientfeaturesandcontraindicationsofYoga
practicesforwellbeing(asperthepracticalsyllabus
ofthecourse).
13.Knowledgeofcommondiseases;theirprevention
andmanagementbyYoga.
14.KnowledgeofroleofYogainthemanagementof
non-communicablediseases.

39. 3.15ConceptofstressandYogicmanagement
ofstressanditsconsequences
Unit4TeachingSkills(MethodsofTeachingYoga)
1.TeachingmethodswithspecialreferencetoYoga
2.FactorsinfluencingYogateaching
4.TeachingAids:MeaningandNeed,Roleof
Language,Voice,Fluency,ClarityandBody
languageinanidealpresentation
5.MethodsofteachingYogatoanindividual,small
groupandlargegroup
6.LecturecumdemonstrationinYoga:Itsmeaning,
importanceandmethodofitsPresentation

40. 7.Lessonplan:Itsmeaningandneed
8.PreparationoflessonplaninYoga,Preparationof
lessonplanforanindividualandforagroup
9.PresentationoflessonsinspecificYogicpractices:
Kriya,Asana,Pranayama,andDhyana.
10.AssessmentofaYogaclass(detectionand
correctionofmistakes)
Unit5Practical
YogaPractical
1.Prayer
1.ConceptandRecitationofPranava
2.ConceptandRecitationofHymns

41. 1.3Selecteduniversalprayers,invocationsand
NishpattiBhava.
2.YogicShatKarma
1.Neti:SutraNetiandJalaNeti
2.Dhauti:VamanaDhauti(Kunjal)
3.Kapalbhati(Vatakrama)
3.YogicSukshmaVyayamaandSthulaVyayama
YogicSukshmaVyayama(Microcirculation
practices)
NeckMovement–GrivaShaktiVikasaka(I,II,III,
IV)

42. ShoulderMovement–BhujaValliShaktiVikasaka,
PurnaBhujaShaktiVikasaka
TrunkMovement–KatiShaktiVikasaka(I,II,III,IV,
V)
KneeMovement–JanghaShaktiVikasaka(II-A&B),
JanuShaktiVikasaka
Anklemovement–Pada-mulashaktiVikasaka–
A&B,Gulpha-pada-pristha-pada-talashaktiVikasaka
1.YogicSukshmaVyayama(Microcirculation
practices)
SarvangaPushti

43. HridGati(Enginedaud)
4.YogicSuryaNamaskarawithMantra
5.Yogasana
1.Tadasana,Hastottanasana,Vrikshasana
2.ArdhaChakrasana,Padahastasana
3.Trikonasana,ParshvaKonasana,Katichakrasana
4.Dandasana,Padmasana,Vajarasana,
5.Yogamudrasana,Parvatasana
6.Bhadrasana,Mandukasana,Ushtrasana,
Shashankasana,UttanaMandukasana,
7.Paschimottanasana,Purvottanasana

44. 8.Vakrasana,ArdhaMatsyendrasana,
Gomukhasana
9.Makarasana,Bhujangasana,Shalabhasana,
Dhanurasana
10.Pavanamuktasanaanditsvariations
11.Uttanapadasana,ArdhaHalasana,
Setubandhasana,Sarala-Matsyasana
12.Shavasana,
6.PreparatoryBreathingPractices
1.SectionalBreathing(Abdominal,Thoracicand
ClavicularBreathing)
2.YogicDeepBreathing

45. 6.3AnulomaViloma/NadiShodhana
7.Pranayama
1.ConceptofPuraka,RechakaandKumbhaka
2.UjjayeePranayama(WithoutKumbhaka)
3.SheetaleePranayama(WithoutKumbhaka)
4.SitkareePranayama(WithoutKumbhaka)
5.BhramareePranayama(WithoutKumbhaka)
8.ConceptandDemonstrationofBandha
1.JalandharaBandha
2.UddiyanaBandha
3.MulaBandha
9.ConceptandDemonstrationofMudra

46. 1.YogaMudra
2.MahaMudra
3.VipareetakaraniMudra
10.PracticesleadingtoDhyanaSadhana
1.BodyawarenessandBreathawareness
2.YogaNidra
3.Antarmauna
4.RecitationofPranavaandSoham
5.RecitationofHymns
6.PracticeofDhyana
YogicSuksmaVyayamaPractice
1.Prarthana… Prayer

47. 2.Uccarana-Sthala-Tatha-Visuddha-Cakra-Shuddhi
(ClearingthePharynx/throat)
3.BuddhiTathaDhrti-Shakti-Vikasaka(Developing
theMindandWillpower
4.Smarana-Shakti-Vikasaka(Developingthe
Memory)
5.Medha-Shakti-Vikasaka(DevelopingtheIntellect)
6.Netra-Shakti-Vikasaka(ImprovingtheEye-sight)
1.Kapola-Shakti-Vardhaka(RejuvenatingtheCheeks)
2.Karna-ShaktiVardhaka(Improvingthepowerof
Hearing)

48. 3.Griva-Shakti-Vikasaka-1(StrenghteningtheNeck-
1)
4.Griva-Shakti-Vikasaka-2(StrenghteningtheNeck-
2)
5.Griva-Shakti-Vikasaka-3(StrenghteningtheNeck-
3)
6.Skandha-Tatha-Bahu-Mula-Shakti-Vikasaka(
Shoulder-bladesandjoints)
7.Bhuja-Bandha-Shakti-Vikasaka(Strenghtening
theUpperarms)
8.KaphoniShakti-Vikasaka(Strenghteningthe
Elbows)

49. 9.Bhuja-Balli-Shakti-vikasaka(Strenghteningthe
Fore-arms)
10.Purna-Bhuja-Shakti-Vikasaka(Developingthe
Arms)
11.Mani-Bandha-Shakti-Vikasaka(Developingthe
Wrists)
12.Kara-Prstha-Shakti-Vikasaka(Developingtheback
oftheHand)
13.Kara-Tala-Shakti-Vikasaka(DevelopingthePalms)
14.Angula-Mula-Shakti-Vikasaka(Developingthe
Finger-Joints)
15.Anguli-Shakti-Vikasaka(strengtheningtheFingers)

50. 16.Vaksha-Sthala-Shakti-Vikasaka-1(Developingthe
Chest-1)
17.Vaksa-Sthala-Shakti-Vikasaka-2(Developingthe
Chest-2)
18.Udara-Shakti-Vikasaka-1(Developingthe
Abdominalmuscles-1)
19.Udara-Shakti-Vikasaka-2(Developingthe
Abdominalmuscles-2)
20.Udara-Shakti-Vikasaka-3(Developingthe
Abdominalmuscles-3)
21.Udara-Shakti-Vikasaka-4(Developingthe
Abdominalmuscles-4)

51. 22.Udara-Shakti-Vikasaka-5(Developingthe
Abdominalmuscles-5)
23.Udara-Shakti-Vikasaka-6(Developingthe
Abdominalmuscles-6)
24.Udara-Shakti-Vikasaka-7(Developingthe
Abdominalmuscles-7)
25.Udara-Shakti-Vikasaka-8(Developingthe
Abdominalmuscles-8)
26.Udara-Shakti-Vikasaka-9(Developingthe
Abdominalmuscles-9)
27.Udara-Shakti-Vikasaka-10(Developingthe
Abdominalmuscles-10)

52. 28.Kati-Shakti-Vikasaka-1(Strenghteningtheback-1)
29.Kati-Shakti-Vikasaka-2(Strenghteningtheback-2)
30.Kati-Shakti-Vikasaka-3(Strenghteningtheback-3)
31.Kati-Shakti-Vikasaka-4(Strenghteningtheback-4)
32.Kati-Shakti-Vikasaka-5(Developingthestrengthof
theback-5)
33.Muladhara-Cakra-Shuddhi(ToninguptheBowels)
34.Upastha-Tatha-Svadhisthana-Cakra-Shuddhi
(toningupthebowels)
35.Kundalini-Shakti-Vikasaka(Developingthepower
oftheMysticCoil)

53. 36.Jangha-Shakti-Vikasaka-1(DevelopingtheThighs-
1)
37.Jangha-Shakti-Vikasaka-2(DevelopingtheThighs-
2)
38.Janu-Shakti-Vikasaka(StrenghteningtheKnees)
39.Pindali-Shakti-Vikasaka(DevelopingtheCalves)
40.Pada-Mula-Shakti-Vikasaka(Developingthe
strengthofthesoles)
41.Gulpha-Pada-Prshtha-Pada-Tala-Shakti-Vikasaka
(theAnklesandtheFeet)
42.Padanguli-Shakti-Vikasaka(DevelopingtheToes)
Terms&Conditions:

54. Afterthepaymentofthecoursefee,youwill
receivealinktoaccesstheclassesthroughzoom.
Thisshort-termcourseisonlymeantforsincere
studentsofYogapractitioners.Withoutsubmitting
therequiredassignments,youwillnotreceivea
certification.
Pleasenotethatthecoursefeeisnon-refundable.
However,ifyoucan’tstartthecoursedueto
severecircumstances,pleasegetintouchwithus
andwe’llfindasolutionforyou.HowtoRegister?
Youcanapplyonlinewiththeapplication,feeofINR
10,000(non-refundable)advancetowardsthecourse

55. feeorPleaseContact
Us([email protected][phone])