Module 1: Foundational Techniques and Postures
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Welcome (4:45)
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Required Texts
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Journal 1
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Introduction to Yoga (4:04)
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Types of Yoga (14:59)
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Creating Sacred Space (4:03)
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Centering (6:14)
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AUM (6:49)
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The Optimal Blue Print (2:50)
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Attitude, Alignment, Action (3:56)
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Setting the Foundation (1:23)
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Types of Energy (4:25)
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Language (12:30)
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Poor Language Habits
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Instructional Commands
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Examples of Passive Commands
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Types of Warm Ups
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Warm Ups
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The Postures
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Sukhasana: Easy Seat (1:08)
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Virasana: Hero Pose (0:54)
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Vajrasana (0:43)
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Marijaryasana/ Bitilasana: Cat/Cow (1:05)
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Parighasana: Gate Pose (0:35)
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Adho Mukha Svanasana: Downward Facing Dog (0:47)
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Uttanasana: Standing Forward Fold (ut = intense, tan = to stretch or extend) (0:29)
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Tadasana: Mountain Pose (tada = mountain) (0:43)
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Utkatasana: Powerful Pose, (utkata = powerful/ fierce) (0:25)
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Plank: Phalaksana (phalak = plank) (0:26)
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Ashtanga Namaskara: Knees – Chest – Chin (0:35)
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Bhujangasana: Cobra Pose (0:29)
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Urdhva Mukha Svanasana: Upward Facing Dog Pose (0:44)
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Surya Namaskar: Sun Salutations (1:43)
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Anjaneyasana: Low Lung (0:35)
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High Lunge (0:23)
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Lunge Twist (0:47)
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Virabhadrasana 1: Warrior 1 (virabhadrasana = name of a fierce warrior) (0:40)
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Virabhadrasana 2: Warrior 2 (virabhadrasana = name of a fierce warrior) (0:50)
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Utthita Parsvakonasana: Extended Side Angle Pose (utthita = extended, parsva = side, kona = angle) (0:47)
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Pavrita Parsvokonasana: Twisted Side Angle (1:28)
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Utthita Trikonasana: Triangle Pose, (utthita = extended/ trikona = tiangle) (1:00)
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Parvrita Trikonasana: Twisted Triangle Pose (0:58)
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Prasarita Padottanasana: Wide Legged Forward Fold, (prasarita = stretched out, expanded/ pada = foot, leg/ ut = intense / tan = to stretch) (0:48)
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Parsvottanasana: Intense Side Stretch, (Parsva = side/ ut = intense/ tan = stretch) (0:49)
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Standing Split: Prasarita Eka Padasana (0:37)
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Warrior 3: Virabhadrasana 3 (0:36)
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Ardha Chandrasana: Balancing Half Moon Pose (ardha = half/ chandra = moon) (0:45)
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Parvrita Ardhachandrasana: Twisted Half Moon (0:57)
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Shiva Natarajasana (Lord of the Dancer's Pose) (0:59)
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Vrksasana: Tree Pose (vrksa=tree) (0:50)
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Patagustasana: Big Toe Pose (1:01)
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Pavrita Patagustasana: Twisted Big Toe Pose (0:43)
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Garudasana: Eagle Pose (0:57)
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Vasisthasana: Side Plank (0:31)
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Vishvamitrasana (0:51)
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Bhairavasana: Destroyer of the Universe Pose
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Malasana: Garland Pose (A String of Beads of Knots) (0:50)
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Bakasana: Crow Pose (1:00)
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Titibasana: Fire Fly (1:00)
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Salamba Sirsasna: Headstand (2:35)
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Pinch Mayurasana: Forearm Stand (1:46)
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Adho Much Vrksasana: Handstand (1:04)
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Balasana: Child Pose (0:51)
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Dandasana: Staff Pose (0:49)
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Paschimottanasana: Seated Forward Bend (1:35)
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Marichyasana (1:03)
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Janu Sirsasana: Head to Knee Pose (1:01)
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Pavritta Janu Sirsasana: Revolved Head to Knee Pose (0:49)
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Akarna Dhanurasana: Archer's Pose (0:47)
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Eka Pada Sirsasana: Foot Behind the Head Pose (1:08)
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Ashtavakrasana: 8 Angle Pose (0:48)
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Eka Pada Galavasana: Flying Pigeon Pose (0:39)
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Eka Pada Koundinyasana – One Foot Sage Pose (2:15)
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Mayurasana: Peacock Pose
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Ganda Bherundasana: Chin Stand (0:41)
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Upavistha Konasana: Wide Angled Seated Forward Bend (1:12)
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Kurmasana: Tortoise Pose (0:38)
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Navasana: Boat Pose (0:54)
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Udhaya Padangustasana: Both Big Toe Pose (0:35)
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Baddha Konasana: Bound Angle (1:17)
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Eka Pada Rajakapotasana: One Legged King Pigeon Pose (1:55)
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Gomukhasana: Cow Face Pose (0:44)
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Vatayamasana: Horse Face Pose
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Trianga Mukhaikapda Paschimottanasana: One Leg Seated Forward Bend (0:49)
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Krouchasana: Heron Pose (1:43)
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Hanumanasana: Monkey Pose (1:26)
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Ardha Matsyendrasana: Half Lord of the Fishes (1:22)
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Salabhasana: Locust Pose (0:30)
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Bhekasana: Frog Pose (1:08)
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Dhanurasana: Bow Pose (0:37)
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Setu Bandhasana: Bridge Pose (0:28)
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Purvottanasana: Reverse Plank Pose (0:24)
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Supta Matsyendrasana: Supine Lord of the Fishes Pose (0:50)
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Pavana Muktasana: Wind Relieving P (0:43)
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Supta Padangusthasana: Reclining Big Toe Pose (0:59)
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Viparita Karani: Legs Up The Wall (0:45)
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Halasana: Plow Pose (0:30)
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Salamba Sarvangasna: Supported Shoulder Stand (0:34)
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Matsyasana: Fish Pose (0:31)
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Savasana: Corpse Pose (2:48)
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Guided Savasana (1:23)
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Iyengar "Light on Life" (59:07)
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Journal 2
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Practice 1
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Journal 3
Module 1 Homework
Module 2: Pranayama, Nadis, Vayus, Koshas, Chakras, & Gunas
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Pranayama: Definition (2:14)
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Breath and Blood:
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Overview of Teaching Basic Pranayama:
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Ujjay: Ocean Sounding Breath (3:46)
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Dirgha Pranayama: The Complete Breath (2:02)
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Nadi Shodana: Alternate Nostril Breath (2:57)
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Kapalabhati: Skull Shining Breath (4:42)
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The Vayus (5:36)
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Prana Vayu
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Apana Vayu
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Smana Vayu
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Udana Vayu
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Vyanu Vayu
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The Nadis (14:05)
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Chitta Nadi
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Other Channels
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The Sushumna
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Ida and Pingala
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Central Nadis
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Osho Discussion (14:04)
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Journal 5
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1st Chakra (5:09)
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2nd Chakra (7:32)
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3rd Chakra (3:26)
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4th Chakra (5:43)
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5th Chakra (2:12)
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6th Chakra (3:02)
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7th Chakra (2:25)
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8th Chakra (2:14)
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Journal 6
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The Koshas (4:52)
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The Gunas (7:45)
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Tamas
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Rajas
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Sattva
Module 2 Homework
Module 3: Ayurveda, Anatomy, and Assists
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Discover Your Dosha (2:23)
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Kapha Behaviors (3:08)
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Pitta Behaviors (4:02)
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Vatta Behaviors (4:33)
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Dosha Food Guidelines
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Fruits
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Vegetables
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Grains
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Legumes
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Dairy
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Animal Foods
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Condiments
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Nuts
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Seeds
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Oils
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Beverages
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Spices
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Journal 7
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Anatomy 1 (61:11)
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Anatomy 2 (72:38)
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Anatomy 3 (61:47)
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Anatomy 4 (47:22)
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Journal 8
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Presence
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The Art of Assisting (5:19)
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Ways to Assist (3:43)
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What to say
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Pros and Cons of Assisting
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Types of Touch (5:49)
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Anatomical and Directional Assists
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Demonstrating a Posture
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Student Model (3:20)
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Teacher Model (3:44)
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Journal 9
Module 3 Homework
Module 4: The Yoga Sutras
Mythology and Spiritual Texts
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Ganesha (2:32)
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Brahma (3:12)
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Shiva (1:58)
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Parvati (2:38)
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Saraswati (1:02)
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Lakshmi (1:36)
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Vishnu (1:30)
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Kali (1:42)
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Hanuman (2:04)
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Kartikeya (2:38)
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Sita (2:34)
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Mariamman (0:42)
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Durga (1:04)
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Surya (1:10)
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Garuda (0:56)
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Chandra (2:16)
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Ardhanarishvara
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Avatars of Vishnu (21:44)
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Journal 14
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The Bhagavad Gita: Overview
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Introduction to The Bhagavad Gita (37:35)
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Chapter by Chapter Notes
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Summary
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Osho & Ashtavakra on The Gita (4:07)
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Journal 15
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The Ramayana (20:20)
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Analysis of The Ramayana
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Themes in The Ramayana
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Ramayana Review
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Journal 16
Module 4 Homework
Module 5: Meditation, Mudras, Bandas, and Chanting
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Meditation (6:43)
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Types of Meditation
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Meditation Techniques
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Benefits of Meditation
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"Untamed" by Glennon Doyle (32:05)
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Journal 18
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The Bandhas
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Neck Lock (2:44)
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Diaphragm Lock (1:42)
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Root Lock (1:37)
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Mudras
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Gyan Mudra (1:25)
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Buddhi Mudra (0:51)
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Shuni (or Shoonya) (1:01)
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Prana Mudra (0:44)
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Dhyana Mudra (0:46)
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Surya Mudra (1:07)
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Apana Mudra (0:42)
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Ganesha Mudra (0:54)
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Vayu Mudhra (0:38)
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Rudra Mudra (0:56)
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Chanting (3:17)
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Chanting AUM
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Journal 19
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Additional Mantras and Meditations
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Journal 20
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Gayatri Mantra
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Om Namah Shivaya
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Journal 21
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Yogi Bhajan Meditation
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Journal 22
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Meditation Activity
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Journal 23
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Iyengar on Meditation
Module 5 Homework
Module 6: Class Design and Sequencing Techniques
Module 6 Homework
Module 7: Dharma Talks and Themes
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What is a Dharma Talk?
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Examples
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How to use a Theme (5:12)
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Practice Theme Activity- Vinyasa
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Practice Theme Activity- Yin
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Putting a Class Together (5:03)
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Music
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Activity: Put it all Together- Vinyasa
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Activity: Put it all Together-Yin
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Practice Class- Vinyasa
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Practice Class- Yin
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Iyanla Vanzant Discussion (12:19)
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Journal 27
Module 7 Homework
Module 8: The Role of the Teacher
Module 8 Homework
Module 9: The Business of Yoga
Module 9 Homework
Module 10: Graduation
Module 10 Homework
