A. Demonstration Skills

4.1 Prayer: Concept and recitation of Pranava and hymns.

4.2 Yoga Cleansing Techniques

– Knowledge of Dhauti, Neti and practice of Kapalabhati.

4.3 Yogic Sukshma Vyayama and Sthula Vyayama

Yogic Sukshma Vyayama (Micro Circulation Practices)

– Neck Movement

  – Griva Shakti Vikasaka (I,II,III,IV)

– Shoulder Movement

  – Bhuja Valli Shakti Vikasaka

  – Purna Bhuja Shakti Vikasaka

– Trunk Movement

  – Kati Shakti Vikasaka (I, II, III, IV, V)

– Knee Movement

  – Jangha Shakti Vikasaka (II-A&B)

  – Janu Shakti Vikasaka

– Ankle movement

  – Pada-mula shakti Vikasaka – A&B

  – Gulpha-pada-pristha-pada-tala shakti Vikasaka

1. Yogic Sthula Vyayama (Macro Circulation Practices)

– Sarvanga Pushti

– Hrid Gati (Engine Daud)

4.4 Yogic Surya Namaskara

4.5 Yogasana

– Tadasana, Vrikshasana, Ardha Chakrasana, Padahastasana, Kati Chakrasana, Trikonasana

– Dandasana, Sukhasana, Padmasana, Vajrasana

– Bhadrasana, Mandukasana, Ushtrasana, Shashankasana, Uttana Mandukasana

– Paschimottanasana, Purvottanasana

– Vakrasana, Gomukhasana

– Bhujangasana, Shalabhasana, Makarasana

– Pavanamuktasana, Uttanapadasana, Ardha Halasana, Setubandhasana

– Vipareetakarani, Saral Matsyasana, Shavasana

4.6 Preparatory Breathing Practices

– Sectional breathing (abdominal, thoracic and clavicular)

– Yogic deep breathing

4.7 Pranayama

– Concept of Puraka, Rechaka and Kumbhaka

– Anuloma Viloma/Nadi Shodhana

– Sheetalee (without Kumbhaka)

– Bhramari (without Kumbhaka)

4.8 Understanding of Bandha

– Jalandhara Bandha

– Uddiyana Bandha

– Mula Bandha

4.9 Understanding of Mudra

– Hasta Mudras (chin, Chinmaya, Brahma, adi, jnana, Dhyana and Nasika)

4.10 Practices leading to Meditation and Dhyana Sadhana

– Recitation of Pranava & Soham

– Recitation of selected hymns, invocations and prayers from Vedas & Upanishadas

– Body and breath awareness

– Yoga Nidra