Daily Core Subjects

1. Hatha Yoga Asana Practice:

• Classical Hatha Yoga postures
• Alignment, stability, and awareness
• Strength, flexibility, and relaxation
• Therapeutic and meditative approach to asana
• Asana sequencing and energy awareness

2. Pranayama & Breath Awareness:

• Fundamentals of yogic breathing
• Nadi Shodhana, Kapalabhati, Bhastrika
• Ujjayi and breath retention basics
• Pranic flow and energy balancing
• Safety, discipline, and awareness in practice

3. Meditation & Dhyana:

• Meditative posture and awareness
• Breath-based meditation techniques
• Mantra and silent meditation
• Developing concentration and clarity
• Inner silence and self-observation

4. Mantra, Japa & Prayer:

• Meaning and vibration of sacred mantras
• Japa practice and discipline
• Yogic prayer and intention setting
• Sound, awareness, and inner purification
• Mantra as a spiritual tool

5. Yoga Philosophy:

• Introduction to Yoga Sutras of Patanjali
• Ashtanga Yoga and its eight limbs
• Nature of mind and consciousness
• Karma, Bhakti, and Jnana Yoga basics
• Yogic lifestyle and self-realization

6. Yogic Anatomy & Energy System:

• Basic physical anatomy awareness
• Prana, Nadis, and subtle body
• Chakra system introduction
• Breath–mind–energy connection
• Safe and mindful yogic practice

7. Teaching Methodology:

• Principles of yogic teaching
• Voice, presence, and confidence
• Class sequencing and structure
• Adjustments and student safety
• Teaching from experience

8. Shatkarma & Cleansing:

• Introduction to yogic cleansing practices
• Neti and Kapalabhati basics
• Physical and energetic purification
• Benefits and precautions
• Preparation for higher practices

9. Yogic Lifestyle & Discipline:

• Daily yogic routine (Dinacharya)
• Sattvic diet and mindful eating
• Ethics, self-study, and silence
• Yogic conduct and awareness
• Living yoga beyond the mat

10. Self-Inquiry & Seva:

• Inner reflection and self-inquiry
• Practice of selfless service (Seva)
• Integrating yoga into daily life
• Spiritual growth and responsibility
• Preparing for continued yogic journey

Introduction to Yoga Philosophy and History

• Study the core principles of yoga philosophy, including ethical living through Yamas and Niyamas and an introduction to Patanjali’s Yoga Sutras.
• Learn about the origins of yoga and understand how yogic traditions evolved from ancient India to contemporary practice.
• Explore the Eight Limbs of Yoga and their relevance in personal growth, discipline, and daily yogic lifestyle during the 100 Hour Yoga TTC.

Fundamentals of Asana Practice

• Practice foundational yoga postures with focus on correct alignment, stability, and injury prevention.
• Introduction to basic pranayama techniques to build breath awareness, energy balance, and inner calm.
• Learn Surya Namaskar as a complete movement sequence to develop strength, flexibility, and coordination.

Teaching Methodology Basics

• Understand essential teaching principles such as class structure, verbal cues, and maintaining a positive learning space.
• Learn safe adjustment techniques and simple modifications to support students of varying flexibility and strength.
• Build confidence in verbal guidance, demonstration skills, and student interaction during yoga sessions.

DEEPENING PRACTICE AND TEACHING SKILLS

Day 8-10: Anatomy and Physiology in Yoga

• Study the structure of the human body with focus on bones, muscles, joints, and breathing systems as applied in yoga practice.
• Learn how to recognize misalignment, prevent common yoga-related injuries, and practice safely through mindful sequencing.
• Understand subtle body concepts such as Chakras and Nadis and their role in balancing physical and energetic health.

Day 11-12: Meditation and Mindfulness Practices

• Practice guided meditation methods to develop concentration, inner awareness, and mental stillness.
• Explore how regular meditation supports emotional balance, clarity of mind, and stress management.
• Apply mindfulness practices in daily activities to cultivate presence, self-discipline, and conscious living.

YOGA ASANA

1 Week :

• Joint loosening practices and Pawanmukta Asana series
• Classical Hatha Yoga Sun Salutation practice
• Introduction to Ashtanga Vinyasa Sun Salutation

2 Week :

• Basic to intermediate Vinyasa flow variations
• Understanding asana principles, categories, and benefits
• Traditional Hatha Yoga postures with modern adaptations
• Standing poses focusing on balance and strength

3 Week :

• Seated, prone, supine postures and inversion techniques
• Theme-based Vinyasa sequencing methods
• Workshops on arm balances, handstands, backbends, and hip openers
• Therapeutic approach, injury prevention, and safety awareness

MEDITATION

• Foundations and purpose of meditation practice
• Methods to enhance focus and mental stability
• Practices including Mantra, Trataka, Silent Sitting, Japa, Ajapa Japa, Antar Mouna, and Nada-based meditation techniques

PRANAYAMA

1st Week:

• Introduction to yogic breathing science
• Benefits and effects of pranayama practices
• Essential rules and safety guidelines
• Practice of clavicular breathing

2nd Week:

• Thoracic and diaphragmatic breathing techniques
• Complete yogic breathing awareness
• Nadi Shodhana for energy purification
• Ujjayi breathing practice
• Bhramari pranayama for calming the mind

3 Week:

• Bhastrika pranayama practice
• Kapalbhati cleansing technique
• Cooling pranayama: Sheetali and Sheetkari

PHILOSOPHY

First Week:

• Definition and origin of yoga
• Yogic lifestyle and ethical discipline
• Introduction to Yoga Sutras and the Eightfold Path

2nd Week:

• Overview of the Bhagavad Gita
• Understanding the four classical paths of yoga
• Karma Yoga – path of action
• Bhakti Yoga – path of devotion
• Jnana Yoga – path of knowledge
• Dhyana Yoga – path of meditation

3rd Week

• Concept and philosophy of Hatha Yoga
• Understanding the three gunas
• Awareness of higher consciousness
• Inspirational stories of realized yogis
• Written assignments and group activities
• Student presentations and discussions

ANATOMY & PHYSIOLOGY

basics

• Study of skeletal, muscular, nervous, and connective systems
• Functional anatomy related to yogic movement
• Biomechanics and healthy movement patterns in asana
• Understanding tension, compression, and body proportions
• Anatomical focus on feet, knees, hips, spine, and shoulders

TEACHING METHODOLOGY

2nd and 3rd Week :

• Role and responsibilities of a yoga teacher
• Developing confidence, authenticity, and presence
• Injury prevention and class safety awareness
• Voice modulation and effective instruction
• Inner awareness and self-connection practices
• Clear cueing and communication techniques
• Traditional Hatha and Sivananda style class structure
• Sequencing principles for Vinyasa classes
• Understanding peak pose methodology
• Managing group classes, private sessions, and workshops
• Introduction to yoga business and community building

BODY ALIGNMENT & ADJUSTMENT

2 Week:

• Safe entry and exit from yoga postures
• Understanding posture mechanics
• Physical and energetic benefits of asanas
• Daily alignment and modification workshops
• Effective use of yoga props

3 Week:

• Teaching practice through one-on-one and group sessions under supervision
• Hands-on adjustment techniques guided by senior teachers

MODULE 1: ADVANCED YOGA PHILOSOPHY AND ETHICS

• In-depth study of the Bhagavad Gita, Yoga Sutras, and classical Hatha Yoga texts
• Advanced exploration of Advaita Vedanta, Karma Yoga, and Bhakti Yoga principles
• Detailed understanding of Yama and Niyama and their relevance in modern life

MODULE 2: ADVANCED ASANA AND SEQUENCING

• Intensive practice of advanced asanas including inversions, arm balances, and deep backbends
• Detailed study of alignment, stability, and biomechanics in complex postures
• Designing intelligent intermediate and advanced yoga class sequences

MODULE 3: ANATOMY AND PHYSIOLOGY

• Comprehensive understanding of human anatomy and body systems
• Biomechanical analysis of movement, joint safety, and muscular engagement
• Physiological effects of yoga practices on the nervous, respiratory, and endocrine systems

MODULE 4: PRANAYAMA AND MEDITATION

• Advanced pranayama techniques for energy regulation and purification
• Guided meditation practices including mindfulness, concentration, and awareness techniques

MODULE 5: TEACHING METHODOLOGY AND PRACTICUM

• Mastery of hands-on adjustments and advanced assisting skills
• Teaching advanced-level classes with structured feedback from senior teachers
• Refining personal teaching style, confidence, and authentic expression

MODULE 6: FINAL PROJECT AND GRADUATION

• Completion of a comprehensive final project integrating theory, practice, and teaching skills
• Graduation ceremony celebrating growth, learning, and professional achievement