200 Hour Yoga Teacher Training

The science and practice of sacred sound — how mantras create vibration and shift consciousness.

• Art, science and formation of mantras — how sound creates vibration
• Om, Shiva mantra, Gayatri mantra and Maha Mrityunjaya mantra
• Surya Namaskar 12-mantra series — posture-to-mantra correspondence
• Guru vandana, Ganesha and surrender mantras
• Bija (seed) mantras for each of the seven chakras
• Mantra as a tool for mental concentration and spiritual awareness

A systematic study of the classical posture system from foundational to intermediate levels.

• PavanMuktasana series — 35 joint-freeing practices for safe warm-up
• Surya Namaskar A, B and Chandra Namaskar — alignment and breath
• Standing postures: Trikonasana, Warrior I/II/III, Parsvakonasana, Vrksasana
• Forward bends, backbends and inversions: Ustrasana, Dhanurasana, Sarvangasana, Sirsasana
• Seated twists and hip openers: Ardha Matsyendrasana, Baddha Konasana, Gomukhasana
• Restorative and meditative postures: Shavasana, Sukhasana, Padmasana, Siddhasana

The living tradition of Sri K. Pattabhi Jois — breath-led dynamic practice as moving meditation.

• History of Ashtanga: Jois lineage, Mysore tradition and the parampara system
• Sun Salutation A and B — vinyasa counting system, breath synchronisation
• Standing sequence: Trikonasana, Parsvakonasana, Prasarita Padottanasana A–D
• Seated sequence: Paschimattanasana, Janusirsasana, Marichyasana A–D, Navasana
• Finishing sequence: Urdhva Dhanurasana, Sarvangasana, Halasana, Sirsasana
• Bandha (Mula, Uddiyana, Jalandhara) and Drishti — the nine gaze points

The classical system of breath regulation — moving from gross to subtle control of prana.

• Prana — the five sub-pranas (Prana, Apana, Vyana, Udana, Samana) and their functions
• Ida, Pingala, Sushumna Nadis and their role in breath regulation
• Foundational breathing: Clavicular, Thoracic, Diaphragmatic and Full Yogic Breath
• Core techniques: Nadi Shodhana, Bhastrika, Kapalabhati, Bhramari, Ujjayi, Sitali
• Advanced pranayama: Surya Bhedana, Chandra Bhedana, Murcha
• Kumbhaka (breath retention) — Antara and Bahya, chakra awareness during retention

Classical and contemporary meditation techniques from stillness to movement-based approaches.

• History and philosophy of meditation — Vedic, Buddhist and Himalayan traditions
• Trataka (candle gazing) — Himalayan breath-mind-mantra awareness method
• Nada meditation: Om, mantra japa, music meditation and kirtan
• Active meditations: walking, Nataraja and movement-based awareness
• Vipassana: breath awareness, body scan, mindfulness and total awareness
• Yoga Nidra — psychic sleep: rotation of consciousness, sankalpa and visualization

The foundational texts and philosophical frameworks that define the yoga tradition.

• Introduction to Indian philosophy — nine Darshanas and their relationship to yoga
• Types of yoga: Hatha, Raja, Jnana, Bhakti, Karma, Mantra — definitions and purpose
• Patanjali Yoga Sutras: Eight Limbs — Yamas, Niyamas, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi
• Chakras, Nadis, Kundalini and Pancha Kosha (five sheaths of the body)
• Tri-Guna (Sattva, Rajas, Tamas) and Pancha Mahabhuta (five elements)
• Bhagavad Gita introduction — karma, dharma and the path of the yogi

Yogic anatomy covering both the physical body and the subtle energy body.

• Skeletal system: spine anatomy, vertebral column, curves, discs and joints
• Muscular system: major muscle groups in yoga, fascia, tendons and ligaments
• Nervous and respiratory systems — the diaphragm and pranayama physiology
• Spiritual anatomy: 7 main chakras — location, colour, element, bija mantra, function
• Pancha Kosha: Annamaya, Pranamaya, Manomaya, Vijnanamaya, Anandamaya
• Applied anatomy: injury prevention and contraindications for common asanas

The system of energetic seals and locks that direct and contain prana in the body.

• Mudra philosophy — elemental hand positions and their energetic effects
• 12 hand mudras: Gyan, Dhyana, Abhaya, Vayu, Prana, Prithvi, Surya, Varun, Shoonya
• Mula Bandha (root lock) — location, technique, benefits and contraindications
• Uddiyana Bandha (abdominal lock) — technique and Nauli Kriya connection
• Jalandhara Bandha (throat lock) — technique and role in pranayama
• Maha Bandha (great lock) — combining all three: protocol and cautions

Classical yogic cleansing practices from the Hatha Yoga Pradipika.

• Jihwa Dhauti (tongue scraping) and Danta Dhauti (teeth cleansing)
• Jalaneti — nasal irrigation with saline water: technique and benefits
• Kapalabhati as a shatkarma — rapid exhalation for respiratory purification
• Agnisara Kriya — fire wash: abdominal activation and digestive cleansing
• Trataka — concentrated gazing: cleansing for eyes and building concentration
• Nadi Shodhana as preparatory purification of the energy channels

Everything needed to plan, cue and deliver safe, effective yoga classes.

• Principles of sequencing: warm-up, peak pose, cool-down and savasana structure
• Verbal cueing: directional language, anatomical cues, imagery and breath cues
• Physical assists and adjustments — hands-on methodology, safety and consent
• Alignment principles: spine, upper limbs, lower limbs, head and neck
• Class management: pacing, props, modifications for beginners and injuries
• Supervised practice teaching: peer classes, feedback, lesson planning and ethics