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Inside The Yoga Tutor ...

Table of Contents

  • How to Use this Course
  • Introduction

Section 1 – The Foundations of Yoga

Day 1

  • Welcome to Yoga
  • The Warm Up
  • Vajra Asana
  • Shava Asana

Day 2

  • Yoga Sadhana
  • Preliminaries
  • Learning Yoga
  • Vibhagha Pranayama

Day 3

  • Relaxation
  • Foot and Ankle Kriyas
  • Eka Janu Vajra Kriya
  • Pada Vajra Kriya
  • The Deepening of Relaxation
  • Nishpandha Jnana Kriya

Day 4

  • Pranayama – Part A
  • Vyaghrah Pranayama
  • Sukha Pranayama

Day 5

  • The History of Yoga
  • Yoga in the Modern World: Part A
  • Transition Postures
  • Standing Jattis
  • Sama Sthiti Asana

Day 6

  • Yoga In the Modern World: Part B
  • Styles of Yoga
  • Main Branches of the Yoga System
  • Tala Asana
  • Pada Hasta Asana

Day 7

  • Classical Ashtanga Yoga
  • Kaya Kriya

Section 2 – Building a Yoga Practice

Day 8

  • Yoga Sadhana
  • Asana
  • Trikona Asana

Day 9

  • Kriya
  • Asana vs Kriya
  • Surya Namaskar

Day 10

  • Pranayama – Part B
  • Sukha Purvaka Pranayama
  • Nadi Jnana Kriya

Day 11

  • Awareness
  • Hathenas
  • Ushthra Asana Paravritti (Camel pose variation)
  • Sapurna Shasha Asana (Incomplete rabbit pose)
  • Sapurna Matsya Asana (Incomplete fish pose)
  • Purna Shasha Asana (Complete rabbit pose)

Day 12

  • Karma – Part A
  • Hathenas
  • Sapurna Maha Mudra (the mighty tidal gesture)
  • Nikunja Asana (the flower bower pose)

Day 13

  • Brahma Danda
  • Hathenas
  • Sharabha Asana/Kriya (the griffin pose)
  • Vyaghrah Pranayama (the tiger breath)
  • Summary – The Full Hathena Set

Day 14

  • The Pranava – AUM
  • Pranava Pranayama
  • Mukha Bhastrika

Section 3 – The Yoga Life

Day 15

  • The Yoga Life
  • Sitting Postures
  • Sukha Asana
  • Baddha Kona Asana (Kriya)
  • Sama Pada Asana

Day 16

  • Polarity
  • Loma-Viloma – Polarity Prakriyas
  • Eka Pada Utthana Asana (the singe-leg lift)
  • Shirsha Utthana Asana (the head lift)
  • Ardha Shalabha Asana (the half-locus pose)
  • Unmukha Shirsha Utthana Asana (the head lift)
  • Dridha Eka Pada Utthana Asana (side leg lift)
  • Shirsha Utthana Asana (head lift)
  • Stambhan Asana (the pillar pose)
  • Ardha Dhanur Asana (half bow pose)
  • Dridha Eka Pada Utthana Asana Paravritti (I) (side leg-lift)

Day 17

  • The Yogic View of Reality
  • Pancha Kosha – 5 Bodies of Man
  • Loma-Viloma
  • Dwi Pada Utthana Asana (the double leg lift)
  • Utthana Asana with Danda Asana
  • Shalabha Asana (the locus pose)
  • Sharpa Asana (the serpent pose)
  • Dakshina Dridha Eka Pada Utthana Asana Paravritti (II)
  • Loma-Viloma Kriya

Day 18

  • The Yogic Diet
  • Pavana Mukta Asana
  • Eka Pada Pavana Mukta Asana
  • Dwi Pada Pavana Mukta Asana

Day 19

  • Yama and Niyama
  • Paschimottana Asana

Day 20

  • Svadhyaya – Study of the Self
  • Bhujanga Asana

Day 21

  • Yoga Marga – The Yogic Path
  • Ardha Matsyendra Asana
  • Vakra Asana
  • Some Final Words

Appendices

Appendix 1

  • General Hatha Yoga Routine

Appendix 2

  • Hathena Yoga Routine

Appendix 3

  • Loma-Viloma Yoga Routine



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