Sirsa Setu Bandasana | Yoga and More School

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300 HOUR ONLINE YOGA TEACHER TRAINING

INTRODUCTION

Invocation

STARTING

Ethical Guidelines for students while in a training
1 Week Detox Plan

TRAINING MANUALS

Asana Manual
Extended Asana Analysis Manual
Yoga Themes

RESOURCES

FREE EBOOKS
Journaling Template
Class Plan Template
Theming Template
Health Form / Student Waiver Templates
Yoga Class Waiver Templates
Liability Templates
Yoga Resume Template
Mandala Painting Template
Yoga Classes Templates
Suggested Books for your Yoga Library
Study Schedule

MODULES FINISH REQUIREMENTS - GRADUATION REQUIREMENTS

Training Finish Requirements
Final Exams: 4 Classes Teaching - Hatha, Vinyasa, Restorative, Free Theme
Final Exams: Written Exam
Assessment Criteria
Optional extra exercises

EXERCISES HELP

How to record your videos
Self-Evaluation

MODULE 1: SUN SALUTATIONS THEORY

Sun & Moon Salutations Theory
Quiz: Sun / Moon Salutations

MODULE 1: CLASS PLANS

Class Plans

MODULE 1: PRACTICUM

Practice 1: Solar Flow
Practice 2: Lunar Flow
Practice 3: Real Class Flow

MODULE 1: TUTORIALS

Tutorial: Hands-on assists for Sun Salutation Poses
Tutorial: Warm-Up from Standing Position
Tutorial: Real Class Sun Salutation A (6:37)
Tutorial: Sun Salutations Performance
Tutorial: Sun Salutations Cueing

MODULE 1: LIVESTREAMS

Livestream Meetings

MODULE 1: MEDITATIONS ON ROOT CHAKRA

Guided Meditation: Grounding (6:42)

MODULE 1: SUN SALUTATION POSES

Tadasana
Urdhva Hastasana
Anuvittasana
Uttanasana
Ardha Uttanasana
Utkatasana
Adho Mukha Svanasana (12:39)
Eka Pada Adho Mukha Svanasana
Eka Pada Adho Mukha Svanasana Stacked
Knee to Elbow Pose
Bhujangasana
Urdhva Mukha Svanasana
Kumbhakasana
Chaturanga Dandasana
Ashtangasana
Aswha Sanchalanasana
Runner's Pose
Anjaneyasana

MODULE 1: TEACHING METHODOLOGY

Art of Theming

MODULE 1: THEMING

Chakra Theming

MODULE 1: SEQUENCING

Mini Vinyasas Sequencing

MODULE 1: PRANAYAMA

Rhythmic Breath

MODULE 1: MUDRAS ON ROOT CHAKRA

Apana Mudra (Vital Energy Gesture)
Prithvi Mudra (Earth Gesture)
Muladhara Mudra (The Gesture of Root Chakra Activation)

MODULE 1: MANTRA

Om Mantra

MODULE 1: ANATOMY

Skeletal System: Types of Bones (7:41)
Quiz: Types of Bones
Muscular System: Muscles insertion and origin. Shoulder Muscles (15:03)
Quiz: Shoulder Muscles

MODULE 1: KINESIOLOGY

Anatomical Position & Directional Terms
Quiz: Anatomical Position and Directional Terms

MODULE 1: PATHOLOGY

Common Issues and Imbalances in Yoga (4:38)

MODULE 1: PHILOSOPHY, LIFESTYLE & ETHICS

Chakra

MODULE 1: YOGA HISTORY

Yoga and Cultural Appropriation

MODULE 1: YOGA BUSINESS

Career Opportunities for Yoga Teachers

MODULE 1: YOGA RITUALS

Crystal Grid Yoga Ritual

MODULE 1: JOURNALING

Root Chakra Journaling

MODULE 1: EXERCISES

Exercises

MODULE 2: STANDING POSES THEORY

Standing Poses Theory
Quiz: Standing Poses

MODULE 2: CLASS PLANS

Class Plans

MODULE 2: PRACTICUM

Practice 1: Solar Flow
Practice 2: Lunar Flow
Practice 3: Creative Sun Salutations & Dancing Warriors
Practice 4: Drills (41:08)
Practice 5: Morning Boosting Yoga

MODULE 2: TUTORIALS

Hands-on assists for Standing Poses
Warm-up with HIIT - High Intensive Training
Asana Lab: Sun Salutations & Standing Poses, Tutorial on Kinetic Patterns, Mudra & Body Vinyasa
Tutorial: Standing Poses

MODULE 2: LIVESTREAMS

Livestream Meetings

MODULE 2: MEDITATIONS ON SACRAL CHAKRA

Guided Meditation: Lunar Meditation (7:10)

MODULE 2: STANDING POSES

Tiryaka Tadasana
Utthita Tadasana
Tandavasana
Baddha Hasta Uttanasana
Dwi Konasana
Padangusthasana
Padahastasana
Ardha Baddha Padmottanasana
Ashta Chandrasana
Virabhadrasana I
Virabhadrasana II
Virabhadrasana III
Viparita Virabhadrasana
Baddha Virabhadrasana
Utthita Trikonasana
Utthita Parsvakosana
Ardha Chandrasana
Ardha Chandra Chapasana
Kaliasana
Prasarita Padottanasana A
Prasarita Padottanasana B
Prasarita Padottanasana C
Prasarita Padottanasana D
Parsvottanasana
Vineeta Rajahamsasana

MODULE 2: TEACHING METHODOLOGY

Dancing Warriors

MODULE 2: THEMING

Kosha Theming

MODULE 2: SEQUENCING

Peak Pose Sequencing
Sequencing examples: Peak pose

MODULE 2: PRANAYAMA

Box Breathing

MODULE 2: MANTRA

Sun Salutation Mantra

MODULE 2: ANATOMY

Skeletal System: Spine (10:13)
Quiz: Spine
Muscular system: Back and Spinal Muscles, Neck muscles
Quiz: Back, spinal and neck muscles

MODULE 2: KINESIOLOGY

Types of Body Movements
Quiz: Types of body movements

MODULE 2: PATHOLOGY

Spine Conditions (7:03)
Quiz: Spine Conditions

MODULE 2: PHILOSOPHY, LIFESTYLE & ETHICS

Granthi

MODULE 2: YOGA HISTORY

Buddhistic Roots in Yoga of Patanjali

MODULE 2: YOGA RITUALS

Altar Ritual

MODULE 2: JOURNALING

Sacral Chakra Journaling

MODULE 2: EXERCISES

Exercises

MODULE 3: CLASS PLANS

Class Plans

MODULE 3: STANDING POSES WITH TWIST THEORY

Twisted Poses Theory
Quiz: Twisted Poses

MODULE 3: PRACTICUM

Practice 1: Solar Flow for Twists with peakasana
Practice 2: Lunar Flow for Twists
Practice 3: Twists

MODULE 3: TUTORIALS

Asana Lab: Twists

MODULE 3: MEDITATIONS ON SOLAR PLEXUS CHAKRA

Guided Meditation: Solar Meditation (6:31)
Guided Meditation: Shamanic Fire Cleansing (16:47)

MODULE 3: STANDING POSES WITH TWIST

Baddha Parivrtta Uttanasana
Parivrtta Ardha Uttanasana
Parivrtta Adho Mukha Svanasana
Parivrtta Ashta Chandrasana
Baddha Parivrtta Anjaneyasana
Parivrtta Ardha Hanumanasana
Parivrtta Utkanasana
Parivrtta Eka Pada Utkanasana
Parivrtta Prasarita Padottanasana
Parivrtta Trikonasana
Parivrtta Parsvakonasana
Baddha Parivrtta Parsvakonasana
Parivrtta Ardha Chandrasana
Parivrtta Hasta Padangusthasana

MODULE 3: TEACHING METHODOLOGY

Art of Sequencing

MODULE 3: SEQUENCING

Ladder Sequencing
Sequencing Examples: Ladder

MODULE 3: PRANAYAMA

Chandra Pranayama

MODULE 3: MANTRA

Bija Mantras

MODULE 3: ANATOMY

Skeletal system: Torso
Quiz: Torso bones
Muscular system: Chest and Abdominal Muscles
Quiz: Torso muscles

MODULE 3: KINESIOLOGY

Positions in space
Quiz: Positions in space

MODULE 3: PHILOSOPHY, LIFESTYLE & ETHICS

Yoga Paths

MODULE 3: JOURNALING

Solar Plexus Chakra Journaling

MODULE 3: EXERCISES

Exercises

MODULE 4: CLASS PLANS

Class Plans

MODULE 4: PRACTICUM

Practice 1: Solar Flow for Standing One-legged and Twists Flow
Practice 2: One-Legged Standing Flow

MODULE 4: MEDITATIONS ON HEART CHAKRA

Guided Meditation: Heart Opening (15:20)

MODULE 4: ONE LEGGED STANDING POSES

Eka Pada Tadasana
Eka Pada Parivrtta Tadasana
Parivrtta Hasta Padangusthasana
Tadasana Pawanmuktasana
Vrksasana
Garudasana
Eka Pada Utkatasana
Natarajasana
Natarajasana Mermaid
Patan Vrksasana
Utthita Hasta Padangusthasana I
Utthita Hasta Padangusthasana II
Utthita Hasta Padangusthasana III
Dwi Hasta Padasana
Svarga Dvijasana
Trivikramasana
Angel Splits
Urdhva Prasarita Eka Padasana
Viparita Parivrtta Surya Yantrasana
Durvasasana

MODULE 4: TEACHING METHODOLOGY

Art of Voice

MODULE 4: SEQUENCING

Rounded Sequencing
Sequencing examples: All spinal movements

MODULE 4: PRANAYAMA

Sitali

MODULE 4: MANTRA

Devi Mantra

MODULE 4: KINESIOLOGY

Planes of Motion (12:09)
Quiz: Planes of Motion

MODULE 4: PHILOSOPHY, LIFESTYLE & ETHICS

Kleshas, Abhyasa, Vairagya, Avidya, Viveka

MODULE 4: JOURNALING

Heart Chakra Journaling

MODULE 4: EXERCISES

Exercises

MODULE 5: CLASS PLANS

Class Plans

MODULE 5: PRACTICUM

Practice 1: Seated Flow with Winter Theme
Practice 2: Outdoors Vinyasa Flow

MODULE 5: TUTORIALS

Hands-on Assists for Sitting Poses
Warm-up from Seated Position 1
Tutorial: Pranayama

MODULE 5: MEDITATIONS ON THROAT CHAKRA

Throat Chakra Empowerment (11:28)

SQUATING POSES

Malasana
Skandasana
Prapadasana
Prapadasana Variation
Prasarita Prapadasana
Ardha Padma Prapadasana
Eka Pada Prapadasana
Pasasana

KNEELING POSES

Bharmanasana
Marjaryasana
Bitilasana
Vyaghrasana
Utthan Pristhasana
Ardha Hanumanasana
Parighasana
Balasana
Urdhva Mukha Pasasana
Simhasana
Bharadvajasana
Vajrasana
Virasana

MODULE 5: TEACHING METHODOLOGY

Art of Vinyasa

MODULE 5: SEQUENCING

Waves Sequencing
Sequencing examples: Waves

MODULE 5: PRANAYAMA

Sitkari

MODULE 5: MANTRA

Soham Mantra

MODULE 5: PHILOSOPHY, LIFESTYLE & ETHICS

Dharma And Karma

MODULE 5: JOURNALING

Throat Chakra Journaling

MODULE 5: EXERCISES

Exercises

MODULE 6: SITTING POSES THEORY

Sitting Poses Theory
Quiz: Sitting Poses Theory

MODULE 6: CLASS PLANS

Class Plans

MODULE 6: PRACTICUM

Practice 1: Splits Flow
Practice 2: Lunar Flow: Seated Yoga
Practice 3: Core Activation (theory & practice)

MODULE 6: TUTORIALS

Warm-up from Seated Position 2
Tutorial: Seated Poses

MODULE 6: LIVESTREAMS

Livestream Meetings

MODULE 6: MEDITATIONS ON THIRD EYE CHAKRA

Guided Meditation: Sacred Fountain of Inner Vision Activation (8:09)

MODULE 6: SITTING POSES

MODULE 6: SEQUENCING

Mandala Sequencing

MODULE 6: PRANAYAMA

Tiger Breath

MODULE 6: PHILOSOPHY, ETHICS & PSYCHOLOGY

Yamas

MODULE 6: JOURNALING

Third Eye Journaling

MODULE 6: EXERCISES

Exercises

MODULE 7: HANDSTANDS THEORY

Handstands Theory
Quiz: Handstands Theory

MODULE 7: CLASS PLANS

Class Plans

MODULE 7: PRACTICUM

Practice 1: Eka Pada Koundinyasana II Flow
Practice 2: Titibhasana Flow
Practice 3: Vinyasa for Inner Rotators with Purvottanasana, Vyaghrasana, Parsvottanasana
Practice 4: Handstands

MODULE 7: TUTORIALS

Tutorial: Hands on Assists for Handstands
Tutorial: Handstands

MODULE 7: MEDITATIONS ON CROWN CHAKRA

Guided Meditation: Crown Chakra (20:03)

MODULE 7: HANDSTANDS

Makara Adho Mukha Svanasana
Ardha Purvottanasana
Purvottanasana
Supta Svarga Dvijasana
Vasisthasana
Vasisthasasana II
Visvamitrasana
Kneeling Visvamitrasana
Ardha Baddha Padma Vasisthasana
Kapinjalasana
Eka Pada Koundinyasana I
Eka Pada Koundinyasana II
Bhrahmacharyasana
Eka Hasta Bhujasana
Eka Hasta Bhujasana Var
Tittibhasana
Ashtavakrasana
Maksikanagasana
Kakasana
Bakasana
Parsva Bakasana
Uddayana Uttana Pristhasana
Eka Pada Bakasana
Eka Pada Galavasana
Mayurasana
Utpluthih
Karandavasana
Kukkutasana
Urdhva Kukkutasana
Hasta Upavistha Konasana

MODULE 7: TEACHING METHODOLOGY

Drills

MODULE 7: SEQUENCING

Yin Yang Sequencing

MODULE 7: PHILOSOPHY, ETHICS & PSYCHOLOGY

Niyamas

MODULE 7: JOURNALING

Crown Chakra Journaling

MODULE 7: EXERCISES

Exercises

MODULE 8: CLASS PLANS

Class Plans

MODULE 8: PRACTICUM

Practice 1: Backbends for Chakra Aligning
Practice 2: Chest Openers Yoga following Satya/Truthfulness
Practice 3: Passive/Active Backbends Yoga following Santosa/Contentment
Practice 4: Backbends with Open/Close Kinetic Chain
Practice 5: Backbends Mini Flow
Practice 6: Backbends & Restorative
Practice 7: Backbends for All
Practice 8: All-levels Safe Backbends, progression to Advanced Backbends

MODULE 8: TUTORIALS

Tutorial: Hands-on Assists for Backbends

MODULE 8: MEDITATIONS ON NATURE THEMES

Guided Meditation: Earth (8:45)
Guided Meditation: Nature's Sanctuary (12:28)
Guided Meditation: Lake Reflections on Self-Worth (8:09)

MODULE 8: BACKBENDS

Anahatasana
Salamba Bhujangasana
Raja Bhujangasana
Sarpasana
Padmasana Bhujangasana
Salabhasana
Viparita Salabhasana
Dhanurasana
Camarkarasana
Urdhva Dhanurasana
Eka Pada Urdhva Dhanurasana
Dwi Pada Viparita Dandasana
Eka Pada Viparita Dandasana
Bhekasana
Ustrasana
Lagu Vajrasana
Kapotasana A
Kapotasana B
Ardha Kapotasana
Eka Pada Rajakapotasana
Eka Pada Rajakapotasana II
Eka Pada Rajakapotasana III
Eka Pada Rajakapotasana III Baddha Hasta
Vamadevasana
Kneeling Backbend
Dvi Pada Adho Mukha Svanasana

MODULE 8: TEACHING METHODOLOGY

Hands-On Assists

MODULE 8: SEQUENCING

Positions in Space Sequencing
Sequencing Examples: Ashtanga Vinyasa Primary & Intermediate Series with positioning rule

MODULE 8: PHILOSOPHY, ETHICS & PSYCHOLOGY

Ayurveda Principles

MODULE 8: EXERCISES

Exercises

MODULE 9: CLASS PLANS

Class Plans

MODULE 9: PRACTICUM

Practice 1: Real Class Lying Position Flow
Practice 2: Lying Position with Winter Theme
Practice 3: Seated-Lying Pilates Mat Inspired Session

MODULE 9: TUTORIALS

Tutorial: Hands on assists for Finishing Poses

MODULE 9: MEDITATIONS ON PHILOSOPHY THEMES

Guided Meditation: Kosha Awareness, Exploring the Five Sheaths of Being (22:26)
Guided Meditation: Real Class Meditation

MODULE 9: INVERSIONS

Salamba Sarvangasana
Sirsasana
Urdhva Dandasana
Akunchanasana
Sirsasana Pada Padmasana
Pindasana Sirsasana
Salamba Sirsasana
Salamba Sirsasana II
Catur Svanasana
Pincha Mayurasana
Vrschikasana B Pincha Mayurasana
Vrschikasana B Chinstand
Devaduuta Panna Asana
Ardha Bherundasana
Adho Mukha Vrksasana
Sasangasana

MODULE 9: TEACHING METHODOLOGY

Enhancing Teaching Skills and Sequencing with the Language of Asana

MODULE 9: SEQUENCING

Energy-Based Sequencing
Sequencing examples: Energetic anatomy

MODULE 9: PHILOSOPHY, ETHICS & PSYCHOLOGY

Seva

MODULE 9: EXERCISES

Exercises

MODULE 10: FINISHING POSES THEORY

Finishing Poses Theory

MODULE 10: CLASS PLANS

Class Plans

MODULE 10: PRACTICUM

Practice 1: Real Class Hatha Yoga Flow
Practice 2: Hatha Yoga with Kinetic Exercises
Practice 3: Hatha Yoga
Practice 4: Hatha Yoga
Practice 5: Hatha Yoga
Practice 6: Hatha with Backbend Focus
Practice 7: Traditional and Modern Hatha Kinetic Exercises - Lying Position
Practice 8: Tai Chi Warm Up for Yoga

MODULE 10: TUTORIALS

Tutorial: Theory on Hatha & Vinyasa differences & Practice

MODULE 10: MEDITATIONS ON MINDFULNESS

Guided Meditation: Breath (10:59)
Guided Meditation: Gravity & Breath (14:59)
Guided Meditation: Real Class Meditation

MODULE 10: FINISHING POSES

MODULE 10: TEACHING METHODOLOGY

The Art and Practice of Delivering a Dharma Talk

MODULE 10: SEQUENCING

Restorative Sequencing

MODULE 10: PHILOSOPHY, ETHICS & PSYCHOLOGY

Sadhana

MODULE 10: EXERCISES

Exercises

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