Basic Yoga Trainer – Table of Contents
Inside The Basic Yoga Trainer …
- 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
Appendix 3
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