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Outline for Basic Yoga
Module 1: Introduction to Yoga
- Week 1: What is Yoga?
- Definition and history of yoga
- The eight limbs of yoga (yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi)
- Benefits of yoga for physical and mental health
- Week 2: Yoga Philosophy
- The concept of karma and reincarnation
- The yamas and niyamas (ethical guidelines)
- The importance of mindfulness and meditation
Module 2: Basic Yoga Poses (Asanas)
- Week 3: Sun Salutations
- Surya Namaskar A and B
- Benefits and variations
- Week 4: Standing Poses
- Warrior I, II, and III
- Triangle pose (Trikonasana)
- Mountain pose (Tadasana)
- Week 5: Seated Poses
- Lotus pose (Padmasana)
- Cobbler’s pose (Baddha Konasana)
- Twisted spinal pose (Ardha Matsyendrasana)
- Week 6: Backbends
- Bridge pose (Setu Bandhasana)
- Camel pose (Ustrasana)
- Cobra pose (Bhujangasana)
- Week 7: Inversions
- Downward-facing dog (Adho Mukha Svanasana)
- Upward-facing dog (Urdhva Mukha Svanasana)
- Headstand (Shirshasana)
- Week 8: Restorative Poses
- Corpse pose (Savasana)
- Supported bridge pose
- Legs-up-the-wall pose
Module 3: Breathing Techniques (Pranayama)
- Week 9: Diaphragmatic Breathing
- Benefits and techniques
- Week 10: Alternate Nostril Breathing (Nadi Shodhana)
- Benefits and techniques
- Week 11: Ujjayi Breathing
- Benefits and techniques
Module 4: Yoga Nidra and Meditation
- Week 12: Yoga Nidra
- Guided relaxation technique
- Benefits for stress reduction and relaxation
- Week 13: Meditation Techniques
- Mindfulness meditation
- Mantra meditation
Note:
This course will be supplemented with practical exercises, role-playing, and opportunities for supervised practice.
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