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ACKNOWLEDGEMENT

It is with a deep sense of gratitude that I express my sincere thanks to SVYASA for giving an opportunity to attend the yoga instructor course. We are indeed fortunate to have indeed very fortunate to have Dr Sudeer Deshpande,Mr Govind Raju and Mr Anil as our course teachers who conducted the classes with great dedication and made it very interesting and beneficial. I thank Mr Govind who conducted the practical classes in a most beneficial way . I also thank Mr Anil for introducing us to melodious bhajans,prayers and songs. I specially thank all our batch mates who have provided me with a friendly atmosphere which made the learning very enjoyable.

CONTENTS
a. INTRODUCTION TO YOGA b. OPENING PRAYER c. YOGASANA MANTRA d. CLASSROOM ARRANGEMENTS e. STANDING ASAN f. SITTING ASAN g. PRONE POSITION ASAN h. SUPINE POSITION ASAN i. CLOSING PRAYER

INTORDUCTION TO YOGA
Yoga IS A WORD DERIVED FROM SANSKRIT WORD YUJ MEANS TO JOIN.(Yujyate anena iti yogah). Yoga is that which joins.In the traditional terminology it is joining of (Jivatama) with (Paramathama) the individual self with the universal self.It is the expansion of the narrow constricted egoistic personality to an all pervasive,eternal and blissful state of reality. Patanjali Yoga is one among the six systems of Indian philosophy known as sat darsanas. One of the great Rishis Patanjali compiled the essential features and principles of yoga in the form of sutras and made a vital contribution in the field of yoga, nearly 4000 years ago.,According to Patanjali, Yoga is a conscious process of gaining mastery over mind.

OPENING PRAYER
Before the practice of the asanas, following prayer to be performed. OM SAHANA VAVATHU OM SAHANOU BHUNAKTHU OM SAHVEERYAM KARVAVAHAI

TEJAS VINA VADI DAMASTHU MA VID VISHAVAHAI OM SHANTHI SHANTHI SHANTI HI

Meaning of the opening prayer:


May he protect us, May he nourish us, May we both work together with great energy, May our study be enlightening and beautiful, May we not hate each other, Let there be peace, peace, peace.

YOGASANA MANTRA
Yogena cittasya padena vacam, Malam sarirasys ca vaidyakena, Topakarotham pravaram muninam, Patanjalim pranjalimranatosmi

MEANING OF THE PRAYER


I offer my salutations to sage Patanjali, the renowened amongst the sages, who removed the impurity of the mind through yoga ,of speech by grammer and body by ayurveda.

CLASSROOM ARRANGEMENTS
1) Classroom should be well lit and ventilated. 2) Picture of Suryanamaskara or Om should be permanently hung on the wall. 3) There should be a blackboard or whiteboard along with chalk,piece,pen and duster. 4) Carpet on which student and teacher can perform the asana. 5) Ladies are on one side, gents are on the other side 6) One arm distance between the students must be maintained. 7) After the class mats should be neatly folded and kept. 8) Try not to use the fan, room should be well ventilated and spacious. 9) Students should wear loose fitting dresses. Ladies should tie the hair properly and be careful with their ornaments. 10) Sitting of the students must be in zig zag position

STANDING ASAN
PRAVRITA TRIKONASAN EIGHT STEP METHOD 1) FIRST STEP : Name: Pravrita Trikonasan Meaning: Pravrita Trikon means twisted triangle, asan means posture. Meaning is Twisted triangle posture. Justification: In final posture body is like a Twisted triangle posture. Type: Standing Category: Culturative Sthithi: Tadasan Spread toes and press them on ground. Legs together and hands by the side of the body. Tighten the toes, ankles, caugh muscles and thighs. Hands by the side of the body. Back and the neck should be erect. Exhale and suck the abdomen, inhale and expand the chest. eyes closed and face smiling. Vishranthi: Shithila tadasana Legs apart, hands by the side of the body. Neck front, back, right or left as per the convenience. Eyes closed and face smiling. Observe 5 rounds of normal breathing. Counts: 8 counts Complimentary: Self 2) Demonstration EKAM - Inhale, Right leg 3 3.5 feet apart, hands horizontal DWE - Further Inahale, Raise hands to horizontal level THREENEE - Exhale,Bend half of your body. CHATVAARI - Further Exhale,Twist your body,keep right hand after left leg ,look at palm. PANNCHA -Inhale,Raise to half of your body. SHAT - Further Inhale, Come to Standing posture SAPTA - Exhale, Release your hands. ASHTA - Further Exhale,Come to Tandasan.Relax in shithila tandasan.

Silent Demonstration-Demonstration is given slowly and silently. Demonstration with counts -Demonstration is given slowly with counts Demonstration with counts, breathing, explanation- Demonstration is given slowly with counts, displaying to them when to inhale and exhale and detail explanation of the asana is given. 3) BENEFITS AND LIMITATIONS Standard Benefits: Below are common benefits derived out of performing asanas. 1) Strengthens spine and spinal columns. 2) Strengthens legs, caugh muscles, thighs and shoulders 3) Strengthens the abdominal muscles. Standard Limitations: 1) Anybody with high or low blood pressure should not perform asanas until told by doctor. 2) Anybody who has undergone a surgery should not perform asanas until told by doctor. 3) Person suffering with slip disc should not perform any asana. Only shavasan can be performed. They can perform the asanas after getting cured. 4) Pregnant ladies should not perform asanas.There are some that they can perform, but they need to perform asanas only after consultation 5) Ladies during their period time should avoid asanas. Specific Benefits: 1) Gives Rotation to the movement of the spine. 2) Increases the function of the kidneys. 3) Strengthens the thighs. 4) Benefits for constipation. Specific Limitations: 1) People with spinal problems should avoid this asana 2) People with heart problems should avoid this asana 3) People with hypertension should avoid this asana 4) SINGLE GROUP PRACTICE Teacher instructs how to perform the asana and students perform the asan. 5) TWO GROUP PRACTICE One person instructs the other person and that person performs the asana and then the second person instructs the first person . 6) SUBTLE POINTS CORRECTIONS

Dont bend the knees. Bending and testing triangle posture 7) QUESTIONS AND ANSWERS Students ask the questions and teacher answer the questions. 8) FULL GROUP PRACTICE Both teacher and students practice together.

SITTING ASAN
SUPTA VEERASAN EIGHT STEP METHOD 1) FIRST STEP: Name: Supta veerasan Meaning: Supta means lie down, asan means posture. Meaning is posture of lying down in virasan. Justification: In final posture body is lying down in veerasan. Type: Sitting Category: Culturative Sthithi: Dandasan Legs together in front, hands in the side of the body.Back, neck straight. eyes closed, face smiling. Vishranthi: Shithila Dandasan Legs apart, hands behind the body, weight of the body on the hands. Neck either front, back, right or left whichever is convenient. Eyes closed, face smiling. Observe 5 rounds of normal breathing. Counts: 8 counts

Complimentary: Janu Sirsasana, Sasankasan, or Paschimotasan. 2) Demonstration EKAM ,Inhale &Exhale,Fold right leg and keep near right buttocks DWE Inhale&Exhale,Fold left leg and keep near left buttocks THREENEE Inhale ,Take elbow support and go back CHATVAARI Exhale,Lie down on your back PANNCHA Inhale ,Take elbow support and come back SHAT Exhale, Come to virasana SAPTA Inhale&Exhale ,Release left leg ASHTA Inhale&Exhale,Release right leg. Come to dandasan.release in shithila dandasan. Silent Demonstration-Demonstration is given slowly and silently. Demonstration with counts -Demonstration is given slowly with counts Demonstration with counts, breathing, explanation- Demonstration is given slowly with counts, displaying to them when to inhale and exhale and detail explanation of the asana is given. 3) BENEFITS AND LIMITATIONS Standard Benefits and Limitations: These are the common benefits and limitations associated with all the asans. Standard Benefits: Below are common benefits derived out of performing asanas. 1) Strengthens spine and spinal columns. 2) Strengthens legs, caugh muscles, thighs and shoulders 3) Strengthens the abdominal muscles. Standard Limitations: 1) Anybody with high or low blood pressure should not perform asanas until told by doctor. 2) Anybody who has undergone a surgery should not perform asanas until told by doctor. 3) Person suffering with slip disc should not perform any asana. Only shavasan can be performed. They can perform the asanas after getting cured. 4) Pregnant ladies should not perform asanas.There are some that they can perform, but they need to perform asanas only after consultation 5) Ladies during their period time should avoid asanas. Specific Benefits: 1) Stretches lumbar vertebrae and stimulates lumbar spinal nerves 2) Helps to overcome sciatica 3) Mobilizes hips, lower back and ankles. 4) In case of vericosvenes, it helps a lot.

Specific Limitations: 1) People with cardiac problems should avoid this asan 2) Rheumatic arthritis patients should avoid this asan. 4) SINGLE GROUP PRACTICE Teacher instructs how to perform the asana and students perform the asan. 5) TWO GROUP PRACTICE One person instructs the other person and that person performs the asana and then the second person instructs the first person . 6) SUBTLE POINTS CORRECTIONS 1) Dont lift the knees 2) Dont spread the knees 7) QUESTIONS AND ANSWERS Students ask the questions and teacher answer the questions. 8) FULL GROUP PRACTICE Both teacher and students practice together.

PRONE POSITION ASAN


BHUJANGASAN - EIGHT STEP METHOD
1) FIRST STEP: Name: BHUJANGASAN Meaning: Bhujanga means snake, asan means posture. Meaning is posture of snake. Justification: In final posture body is like a snake. Type: Prone Category: Culturative Sthithi: Prone Explanation ,Legs together in front, hands above the head. Biceps should touch the ears. Forehead on the ground. Eyes closed, face smiling. Vishranthi: Makarasan,Legs apart, heels facing each other, chin on crossed arms. Eyes closed, face smiling. Observe 5 rounds of normal breathing. Counts: 4 counts Complimentary: Salabhasana 2) Demonstration COUNTS BREATH EXPLANATION

EKAM Inhale and exhale keep the hands near your ribs DWE ,Inhale raise your head with the help of your palms. THREENEE Exhale Bring your headdown to the ground. CHATVAARI -Inhale and Exhale,come to sthiti and come to makarasan. . Silent Demonstration-Demonstration is given slowly and silently. Demonstration with counts -Demonstration is given slowly with counts Demonstration with counts, breathing, explanation- Demonstration is given slowly with counts, displaying to them when to inhale and exhale and detail explanation of the asana is given. 3) BENEFITS AND LIMITATIONS Standard Benefits and Limitations: These are the common benefits and limitations associated with all the asans. Standard Benefits: Below are common benefits derived out of performing asanas. 1) Strengthens spine and spinal columns. 2) Strengthens legs, caugh muscles, thighs and shoulders

3) Strengthens the abdominal muscles. Standard Limitations: 1) Anybody with high or low blood pressure should not perform asanas until told by doctor. 2) Anybody who has undergone a surgery should not perform asanas until told by doctor. 3) Person suffering with slip disc should not perform any asana. Only shavasan can be performed. They can perform the asanas after getting cured. 4) Pregnant ladies should not perform asanas.There are some that they can perform, but they need to perform asanas only after consultation 5) Ladies during their period time should avoid asanas. Specific Benefits: 1) Stretches lumbar vertebrae and stimulates lumbar spinal nerves 2) Helps to overcome sciatica 3) Mobilizes hips, lower back and ankles. 4) In case of vericosvenes, it helps a lot. Specific Limitations: 1) People with cardiac problems should avoid this asan 2) Rheumatic arthritis patients should avoid this asan. 4) SINGLE GROUP PRACTICE Teacher instructs how to perform the asana and students perform the asan. 5) TWO GROUP PRACTICE One person instructs the other person and that person performs the asana and then the second person instructs the first person . 6) SUBTLE POINTS CORRECTIONS Dont lift the knees Dont spread the knees 7) QUESTIONS AND ANSWERS Students ask the questions and teacher answer the questions. 8) FULL GROUP PRACTICE Both teacher and students practice together.

SUPINE POSITION ASAN


CHAKRASAN - EIGHT STEP METHOD 1) FIRST STEP: Name: Chakrasan Meaning: Chakra means wheel, asan means posture. Meaning is posture of wheel. Justification: In final posture body is like a wheel. Type: Supine,Legs together, hands above the head, biceps should touch the ears, eyes closed, face smiling. Category: Culturative Sthithi: Supine Explanation,Legs together, hands above the head, biceps should touch the ears, eyes closed, face smiling. Vishranthi: shavasan,Legs apart, hands apart. Palms facing the roof. Eyes closed, face smiling. Observe 5 rounds of normal breathing. Counts: 4 counts Complimentary: No Complimentary 2) Demonstration EKAM, Inhale&Exhale,Fold both legs, keep near pelvic region. Hands near the head, such that fingers are pointing towards the body. DWE ,Inhale,Lift the body with support of the palm THREENEE ,Exhale Release your body CHATVAARI Inhale,&Exhale ,Release hands,legs,relax in shavasan Silent Demonstration-Demonstration is given slowly and silently. Demonstration with counts -Demonstration is given slowly with counts Demonstration with counts, breathing, explanation- Demonstration is given slowly with counts, displaying to them when to inhale and exhale and detail explanation of the asana is given.

3) BENEFITS AND LIMITATIONS Standard Benefits and Limitations: These are the common benefits and limitations associated with all the asans. Standard Benefits: Below are common benefits derived out of performing asanas. 1) Strengthens spine and spinal columns. 2) Strengthens legs, caugh muscles, thighs and shoulders 3) Strengthens the abdominal muscles. Standard Limitations: 1) Anybody with high or low blood pressure should not perform asanas until told by doctor. 2) Anybody who has undergone a surgery should not perform asanas until told by doctor. 3) Person suffering with slip disc should not perform any asana. Only shavasan can be performed. They can perform the asanas after getting cured. 4) Pregnant ladies should not perform asanas.There are some that they can perform, but they need to perform asanas only after consultation 5) Ladies during their period time should avoid asanas. Specific Benefits: 1) Brings flexibility to spine 2) Stimulates and activates all parts of the body 3) Strengthens the arms, shoulders and legs. Specific Limitations: 1) People who are free from all diseases can perform this asan. 4) SINGLE GROUP PRACTICE Teacher instructs how to perform the asana and students perform the asan. 5) TWO GROUP PRACTICE One person instructs the other person and that person performs the asana and then the second person instructs the first person . 6) SUBTLE POINTS CORRECTIONS 1) Dont spread the legs 2) Dont spread the hands 3)Try to touch the forehead to the ground. 7) QUESTIONS AND ANSWERS

Students ask the questions and teacher answer the questions. 8) FULL GROUP PRACTICE Both teacher and students practice together.

CLOSING PRAYER
OM SARVE BHAVANTHU SUKHINAHA SARVE SANTHU NIRAMAYAHA SARVE BATRAANI PASHYANTHU MA KASHCHITH DUKHA BHAAG BHAVETH OM SHANTHI SHANTHI SHANTHI HI MEANING OF THE PRAYER

Let all be happy, Let all be free from diseases, Let all see auspicious things Let there be no sadness, Let there be peace, peace, peace