100 Hour Yoga TTC

100 Hours Yoga Teacher Training Course

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Divine Yoga School

Divine Yoga School, registered yoga school with Yoga Alliance USA offers Residential 100 Hours Traditional Hatha Yoga Teacher Training in Rishikesh, India. This 14 days (100 hours YTTC) gives students enough theoretical and practical understanding about yoga. This short term course prepares your foundation for advance yoga course and also suitable for those who do not have the time to complete the 200 hrs course in the traditional four weeks. Divine Yoga School offers them the opportunity to complete the 200 hours TTC in two sections. These two sections must be completed within the year from the date of first enrollment.

The program offers teaching of Hatha Yoga, Pranayama, basics of Mediation, Human Anatomy and Physiology and Practical Yoga Philosophy. The asana Series will comprise of modifications adjustment and alignment of the postures that will help to move in to the final pose with ease, avoiding any possible injury. The 100 hours YTTC will help you to raise awareness as how to teach others and live a healthy life.

The course syllabus for 100 hours is as per the guidelines and standard of Yoga Alliance (USA).

Recitation of Sacred Sound (Mantra Chanting)
The purpose of mantra chanting in yoga is to generate vibrations and connect with the universe. Each mantra is special and rich with spiritual energy.

  • Om AsatoMaaSadgamaya (Mantra from Upanishad)
  • Tvamevamataca pita Tvameva (Sloka on gods)
  • Om TryambakamYajamahe( Mantra on lord shiva)
  • Om sahanavavatu( Mantra from Upanishad)
  • YogenaCittasya(Sloka on sage Patanjali)

Hatha Yoga
Style of physical exercises, coordinating with breath to master the body and mind, covering Alignment and adjustment of yogasana

Pawanmuktasana Series -1

  1. Toe Bening
  2. Ankle Rotation
  3. Knee Cap Contraction
  4. Knee Crank
  5. Hip Rotation
  6. Hand Clenching
  7. Wrist Joint Rotation
  8. Shoulder Socket Rotation
  9. Ankle Bending
  10. Ankle Crank
  11. Knee Bending
  12. Half Butterfly Pose
  13. Full Butterfly Pose
  14. Wrist Bending
  15. Elbow Bending
  16. Neck Movement
  17. Eye Exercise

Pawanmuktasana Series -2

  1. Cycling Pose
  2. Leg Rotation
  3. Universal Spinal Twist

Pawanmuktasana Series -3

  1. Rope Pulling
  2. Mill Churning
  3. Wood Chopping
  4. Abdominal Stretch
  5. Boat Rowing
  6. Crow Walking

Hatha Yoga Sun salutation

Standing Asana

  1. Tadasana Palm Tree Pose
  2. TriyakTadasana (Swaying Palm Tree Pose)
  3. Ardhakaticakrasana Half Waist Twist Pose
  4. Trikonasana Triangle Pose
  5. Hastottanasana Raised Arms Pose
  6. EkPadaPranamasana One Leg Prayer Pose
  7. DrutaUtkatasana Dynamic Energy Pose

 

Kneeling Asana

  1. SimhaGarjanasna Lion Pose
  2. Veer Asana Hero Pose
  3. TriyakMarajariasana Cat Stretch
  4. Ustrasana Camel Pose
  5. Balasana Child Pose

Sitting Asana

  1. Dandasana Staff Pose
  2. Gomukhasana Cow Face Pose
  3. JanuSirsasana (Head-to-Knee Forward Bend)
  4. Paschimottanasana Seated Forward Bend
  5. Purvottanasana (Upward Plank Pose)
  6. BhuNamanasana Spinal Twist Prostration Pose
  7. ArdhaMatsynderasana (Sitting Half Spinal Twist)
  8. MeruDandasana The Spinal Column Pose

Asana in Prone Position

  1. Makar Asana Crocodile Pose
  2. Bhujang Asana Cobra Pose
  3. ArdhSalabhasana Half Locust Pose
  4. Santolanasana Balancing Pose
  5. Side Plank Pose (Vasisthasana)

Asana in Supine Position

  1. Padotthanasana Raise Leg Pose
  2. Pawanmuktasana Wind Releasing Pose
  3. Kandharasana Shoulder Stand Pose
  4. Vajrasana Thunder Bolt Pose
  5. Balasana Child Pose
  6. Naukasana (Boat Pose)

Asana in Inverted Position

  1. ViparitaKarani  (Legs-Up-the-Wall Pose)
  2. ShalambhaSarvangasana Shoulder Stand Pose
  3. Halasana Plough Pose
  4. Chakrasana Wheel Pose

ShalambhaSirshasana (Head Stand Pose)

Pranayama (Breathing Techniques)
Pranayama session will help you to become aware to your breath and its coordination with asana to improve your focus. Pranayama practices will help you to strengthen the capacity of your lungs and the nervous system. Pranayama practice is a great help to alleviate stress and tension often experienced in modern society.

  • Introduction, Benefits of pranayama and General guidelines

Sitting postures for pranayama sadhana

1- Easy pose

2- Half-lotus

3- Swastikasana

4- Siddha yoni asana

  • Clavicular ,Thorocic, Diaphragmatic Breathing
  • Yogic Breathing
  • Ujjayi
  • Bhastrika
  • Kapalbhati
  • Nadi – Sodhana
  • Bhramari
  • Sheetali&Sheetkari
  • Kriyas (cleansing)

 

Shat Karma (Six Cleansing Practices

Shat Karma are the important and vital part of Hatha yoga that cleans the entire system of Human Body,ensuring internal organs function properly and breath to flow freely

  • Jalaneti (Nasal Cleansing with Water)
  • Tratak (Concentrated Gazing)
  • KapalBhati (Frontal Brain Cleansing).

Human Anatomy and Physiology Curriculum
Anatomy class will allow you to gain a deeper insight into the body mechanics of each and every posture and clear understanding of the Skeletal and Muscular Systems is vital in order that you can engage with the postures and what is to be achieved in a posture in terms of its anatomical focus.

  • Introduction of Human Anatomy and Physiology
  • Skeletal System
  • Joints and Range of Motion
  • Muscular System
  • Postural imbalances
  • Physiology of Asana
  • Standing
  • Back Bend
  • Forward Bend Twist
  • Inversion

Yoga Philopsophy
You will be introduced to Patanjali’s Yoga Sutras and teachings of Bhagwadgita, allowing you to understand the need of Yoga in life. These sessions are a great time for philosophical debate with an intention to give a scientific spiritual message that will help you to incorporate philosophy into practice.

  • Introduction and Origin of Yoga
  • Different Paths of Yoga
  • Ashtanga Yoga (8 Limbs)
  • Yama
  • Niyama
  • Asana
  • Pranayama
  • Pratyahara
  • Dharana
  • Dhyana
  • Samadhi

Meditation (Dhyana)
Meditation is a systematic practice that promotes physical, mental and emotional tranquility with the purpose of reaching Samadhi (self-realization).

  • Basics of Meditation
  • Breathing Awareness Meditation
  • Om / Mantra Meditation
  • Trataka
  • Dynamic meditation
  • Yoga Nidra

Teaching Methodology
You will start to teach your peers during the first week of your training. You will instruct each other on a one to one basis and progress to devising and delivering your own lesson plan. Each week, we will provide tools for you to develop your teaching skills, facilitating you to build your own yoga class that you will teach during the final week. Participating in each other’s classes and providing constructive feedback for your peers is a great way to learn and supports our ethos that learning is sharing.

100-Hour Yoga Teacher Training India - Daily Schedule

Our 100 hours YTTC program a little intensive to provide you the quality teaching. The program follows a tight schedule that starts early morning consisting of 6 to 7 training hours in the day. You could find the training intensive but enlightening. This one month intensive program will give in depth knowledge of the subject and contribute to maintain a stable and balanced personality.

» 05:00 am – Wake Up
» 06:00 am – Herbal Tea
» 06:15 am – Shatkarma / Yogic cleansing
» 06:30 am – Yoga Asana
» 08:00 am – Pranayama and Chanting
» 09:15 am – Breakfast
» 10:30 am – Yoga Anatomy
» 11:30 am – Yoga Philosophy
» 12:30 pm – Lunch
» 04:30 pm – Hatha/Ashtanga Yoga Asana
» 05:50 pm – Teaching Methodology
» 07:00 pm – Meditation
» 08:15 pm – Dinner
» 10:00 pm – Lights Out

Please note : Daily Schedule is subject to change –Divine Yoga School

Other Activities

  • Candlelight dinner
  • Birthday Celebration
  • Silence Meditation
  • Kirtan and Satsang
  • Yoga Movie
  • Musical consort
  • Dancing
  • Sightseeing
  • Drafting
  • Dinner in local restaurant
  • Fire celebration
  • Local festivals etc.

Discipline Rules for Students

Yoga Teacher Training certification will be awarded on the basis of your performance that includes-

  • Daily attendance
  • Co-ordination and Behavior for Management, Teachers and Class mates.
  • Passing a written test related all subjects taught in classes.
  • Teaching Hatha Yoga postures with proper alignment techniques to your peers

“Yoga is the journey of the self,
through the self, to the self.”

– The Bhagavad Gita