200 HOURS 21 DAYS HATHA AND ASHTANGA VINYASA
TEACHER TRAINING

• Hatha Yoga is considered to be the foundation of all yogic asana practices which sprout from its fundamental nature for creating a balance between the mind and body by accessing the inner roots of our being. This form of yoga plays a huge importance to breathing techniques. Our regular Hatha Yoga teacher training in India comprises relatively paced practice of various hatha yoga postures, breathing awareness and techniques, and meditation practices. All of our classes begin and conclude with mantra chanting.
  The practice of traditional Hatha yoga is aimed at balancing your body and stilling your mind, so it can be trained to stay healthy and keep away from external distractions that may hamper your practice. A Hatha Yoga TTC in India practitioner ultimately cultivates a subtle consciousness within the body that assists in nurturing a meditative form.

• 200 hour multi style yoga teacher training in varkala at Navadurga school of yoga follow the ancient tradition of Ashtanga Yoga as popularized by Sri K. Pattabhi Jois. Traditionally, yoga helps you in completely knowing yourself and calm yourself. However, this real meaning can get a bit lost amidst the practices of exercise-centric yoga that seems to be very popular nowadays. Ashtanga yoga courses in India, on the other hand, brings modern-day yogis back to the ancient roots of yogic practice.
  Pattabhi’s Ashtanga yoga comprises a fixed series of postures linked together with breath. Unlike modern-day yoga practices, the Ashtanga sequence of postures remains the same, and the practice is traditionally performed without music, mood lighting, or other factors of the western yoga class. By taking away these external factors, Ashtanga Yoga TTC India practitioners are able to streamline their attention inward, focusing on the internal aspects of yoga rather than the physical.
  During our Ashtanga yoga teacher training in India, we teach the whole primary series including rules of sequencing, pranayama, mantra chanting as well as drishti and bandha.

• Often confused with ‘power yoga’, Vinyasa Yoga is a modern, fast-paced practice inspired from the Ashtanga Vinyasa system and the highly-revered Guru T. Krishnamacharya himself. This style of yoga is characterized by easing postures together so that you move from one to another, seamlessly, using the synchronization of breath and drishti.
  The primary difference between Ashtanga and Vinyasa is that while the former follows a fixed sequence, the latter observes flowing of each pose organically and has no specific sequence. The dynamic nature of Vinyasa Yoga helps to acquire a more balanced body as well as prevent recurring motion injuries.
  During our 200 hour yoga training program in Vinyasa practice, we focus primarily on training you in sharp sequencing that not only strengthens your body but also allows the energy to smoothly flow through. Our ashtanga Vinyasa yoga teacher training India is taught keeping in mind the principles of alignment, meaning that even though you will move between postures swiftly, you would be taught safe practices so as to avoid any injuries.

• Completely opposite to the vigorous, fast-paced Ashtanga and Vinyasa yoga styles, Yin Yoga focuses on the deep connective tissues of your body – the ligaments, bones, joints, and deep fascia networks. It’s gentler and more contemplative, allowing you space to turn inward and tune into your mind as well as the physical sensations of your body. In Yin Yoga, you hold your postures for a longer period than other traditional forms which means that you would stretch and lengthen those barely-used tissues as well as learn how to control you breathing through any discomfort. On an energetic level, Yin yoga enhances energy flow and improves the flow of ‘chi’ in the organs but the practice also offers huge mental and emotional benefits too.
  Usually, our Yin Yoga class includes of a series of passive floor asanas held for a longer duration, that primary focuses on the lower part of the body, namely the hips, pelvis, inner thighs, lower spine. These areas are specifically rich in connective tissues.

• Mysore style yoga is the conventional way of practicing ashtanga yoga and offers an extremely personalized approach with all of the group energy of a conventional class. This style is different than any other method of teaching yoga in the way that during practice, the class is not instructed as a whole but it is more one-on-one training within the group.
  At Navadurga school of yoga, we learn Mysore style yoga every Saturday where you practice your own part of Ashtanga sequence of asanas at you own pace while the teacher assists each one of you individually by giving verbal as well as physical instructions on how to adjust and align your movements to get the best out of them.

• The importance of adjustment and alignment in yoga cannot be focused enough. An extremely critical topic, your adjustment and alignment lessons focus on teaching your how to adjust in each asana without causing any injuries to your body. It is done not only to prevent your body from any new stress or injury but also to avoid inflicting harm to any existing injuries. In our Adjustment and Alignment class, you would learn to position your body exactly where it should be. At the same time, if you are pursuing the course to be a yoga teacher, you must learn how to work with your students and instruct them through various poses. By gaining a deeper understanding of anatomy, kinesiology and correct adjustment and alignment techniques, you can ensure that your students safely reap the benefits of yoga for years to come.

• Pranayama is an ancient yogic breathing technique that is used as preparation for meditation and is a vital aspect of practicing yoga. It improves the respiratory system and purifies the body and mind.
• Pranayama topics include introduction, aspects of pranayama, different types of prana, types of breathing, Yogic breathing, Nadi Shodhana (alternate nostril breathing), Ujjayi (the psychic or victorious breath), Sheetali (cooling breath), Shitkari (hissing breath), Kapalabhati (frontal brain cleansing breath), Bhramari (humming bee breath), Bhastrika (bellows breath), Suryabheda (vitality stimulating breath) including advance variations.

Yogic cleansing exercises are important to learn how to incorporate your breath and meditate properly during physical aspects of yoga. It also removes the blockages in the energy channels. This will include

• Jala Neti
• Sutra Neti
• Vamana Dhauti
• Kapalabhati
• Uddiyana Bhanda

The purpose of mantra chanting in yoga is to generate vibrations and connect with the universe. Each mantra has its unique vibration.

• Pratah Smarana (morning prayer)
• Ratri Smarana (evening prayer)
• Anna purna stotra (meal time prayer)
• Swadhyaya Prarthana (study prayer)
• Some other prayer: maha-mrtyunjaya mantra and gayatri mantra

The practice of mudra is an ancient facet of yoga. Performing gestures affects the energy flow of the body and can change a person's spiritual and mental characteristics.

• Jnana mudra
• Chin mudra
• Yoni mudra
• Bhairava mudra
• Shambhavi mudra

Meditation is a systematic practice that promotes physical, mental, and emotional tranquillity. It increases the vital energy in the body and gives you more aliveness, good blood circulation and a relaxed nervous system.

• Breathing awareness meditation
• AUM (Om) or mantra meditation
• Trataka
• Tips for developing concentration
• Silence practice

A yoga teacher should efficiently perform the practical applications of class planning and preparation. At Navadurga Yoga, students will learn how to create a positive and peaceful class environment for an enjoyable and transformative experience. You will learn:

• How to plan and structure a yoga asana class
• Principles of demonstration
• Qualities of a teacher and teaching styles
• How to use the breath and voice while teaching
• Observing, assisting and correcting
• Verbal cues
• Functional modifications, injuries and safety precautions
• Guidelines for each asana (as per manualAssisting inversions

Students will take turns practicing their teaching skills by performing in front of their peers and teachers. There will be demonstration, alignment, and instructions. You will learn:

• Symptoms of a good teacher
• Clear instruction
• Demonstration
• Proper alignment
• Individual care of each student

• Proper understanding of the physical body will help to prevent injury before, during, and after practice.
• Physical anatomy and physiology (bodily systems, organs, etc.) and energy anatomy and physiology (chakras, nadis, etc). Includes both the study of the subject and application of its principles to yoga practice (benefits, contraindications, healthy movement patterns).
• Practical anatomy with a major emphasis on muscular and skeletal structures and in-depth study of anatomical and skeletal differences (i.e. compression, tension, and proportion and orientation theory)
• Introduction to different body systems
• Proper alignment
• Skeletal system, muscular system, connective tissue, nervous system, major joints of the body
• Breathing and respiratory system
• Practical applications of anatomy into postures
• Therapeutic applications of postures and working with injuries in asana class

• Yoga philosophy is the foundation of our yoga practice and is the key to earn yogic strength. Through the path of yogic philosophy, you will establish a solid, well-rounded yoga practice.
• Meaning of yoga, concepts, history
• Four paths of yoga (Jnana, Raja, Bhakti, Karma Yoga)
• Ashtanga Yoga & Hatha Yoga
• Prana (bioplasmic energy)
• The chakra system, its qualities, activating and balancing techniques
• Energy or nadi system
• Meditation: introduction, practices, meditation and mind, removal of mental problems
• Guru and disciple relationship
• Kriya Yoga
• Five types of bodies (sheaths or koshas)

When a yoga practitioner moves through the various internal states of Yoga Nidra, a profound experience of relaxation occurs. This is called "turiya," a sensation of pure bliss. This will cover basic relaxation, tension relaxation, and full body relaxation