SFS: Yoga and Meditation

Teacher

Kula Bhusan Pradhan

Category

Skill Courses

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Course Name : SFS: Yoga and Meditation

Code(Credit) : ABC01(0-3-1)

Course Objectives

  • To spread the message of positive health as taught in Yoga to people in a systematic and scientific manner.
  • To provide a proper perspective and insight into various aspects of Yoga education to the trainees.
  • To develop harmony with the nature and universe.
  • To develop humane values in children.

Learning Outcomes

Students will be able to:

  • Perform the different Asanas.
  • Perform the different Kriyas.
  • Perform the different Mudras and Suriyanamaskar.
  • Perform the different Bandhas.
  • Perform the different Pranayamas.
  • Perform the different Meditation.

Course Syllabus

MODULE I

ASANAS

PRACTICE:

  • Ardha-Padmasana [virasana]
  • Ardha-Halasana
  • Pavana-Muktasana
  • Naukasana
  • Ardha-shalabhasana
  • Shalabhasana
  • Makarasana
  • Bhujangasana
  • Dhanurasana
  • Vakrasana
  • Chakrasana
  • Paschimottanasana
  • Ugrasana
  • Gomukhasana
  • Padmasana
  • Siddhasana
  • Bhadrasana
  • Swastikkasana
  • Vajrasana
  • Supta-Vajrasana
  • Sirshasana
  • Savasana
  • Sarvangasana
  • Matsyasana
  • Halasana
  • Ardha-Matsyandrasana
  • Hamsasana
  • Mayurasana
  • Bakasana
  • Parvaatasana

MODULE II

KRIYAS

PRACTICE:

  • Tratakam
  • Kapalabhati
  • Jala-Neti
  • Sutra-Neti
  • Vamana Dhauti
  • Danda Dhauti
  • Agnisara
  • Nauli

 MODULE III

MUDRAS & SURIYANAMASKAR

PRACTICE:

  • Brahma-Mudra
  • Simha-Mudra
  • Shanmugi Mudra
  • Viparithakarani-Mudra
  • Ashwsini-Mudra
  • Suriyanamaskar

MODULE IV  

BANDHAS

PRACTICE:

  • Jalandhara-Bandha
  • Jihva-Banda
  • Uddiyana Bandha
  • Moola-Bandha

MODULE V

PRANAYAMAS

PRACTICE:

  • Nadi-Shuddhi
  • Nadi-Shodhana
  • Suryabhadana
  • Ujjayi
  • Bhastrika Pranayama
  • Bhramari Pranayama
  • Sitkari
  • Sitali

MODULE VI

MEDITATION

PRACTICE:

  • Silent Meditation
  • Mantra Meditation

MODULE VII

PROJECT:

  • Project on Asanas and Kriyas.
  • Project on Mudras Bandhas.
  • Project on Pranayama.

 

TEXT BOOKS:

  • Bringing Yoga To Life By Donna Farhi
  • The Yoga Sutras Of Patanjali By Swami Satchidananda
  • Meditation and Mantras By Swami Vishnu Debananda

REFERENCE BOOKS:

  • Anatomy and Physiology of Yogic Practices by Gore, M.M., New Age Books, New Delhi, 2007
  • Asana Pranayama & Mudra Bandha by Saraswati, Swami Satyananda, Bihar School Of Yoga, Munger, 1969
  • Asana Why and How? by  Tiwari, O.P., Kaivalyadhama, Lonavla

Session Plan

Session 1

PRACTICE:

  • Ardha-Padmasana [virasana]
  • Ardha-Halasana
  • Pavana-Muktasana
  • Naukasana
  • Ardha-shalabhasana

WEB LINKS:
Yoga Exercise Ardha Padmasana

Ardha Halasana

Naukasan

Session 2

PRACTICE:

  • Shalabhasana
  • Makarasana
  • Bhujangasana
  • Dhanurasana
  • Vakrasana

WEB LINKS:

Bhujangasana

Dhanurasana

Makarasana 

Session 3

PRACTICE:

  • Chakrasana
  • Paschimottanasana
  • Ugrasana
  • Gomukhasana
  • Padmasana

WEB LINKS:

Chakrasana

Gomukhasana 

Session 4

PRACTICE:

  • Siddhasana
  • Bhadrasana
  • Swastikkasana
  • Vajrasana
  • Supta-Vajrasana

WEB LINKS:

Vajrasana

Supta Vajrasana 

Session 5

PRACTICE:

  • Sirshasana
  • Savasana
  • Sarvangasana
  • Matsyasana
  • Halasana

WEB LINKS:

Savasana

Matsyasana

Session 6

PRACTICE:

  • Ardha-Matsyandrasana
  • Hamsasana
  • Mayurasana
  • Bakasana
  • Parvaatasana

WEB LINKS:

Mayurasana

Parvatasana

Session 7

PRACTICE:

  • Tratakam
  • Kapalabhati
  • Jala-Neti

WEB LINKS:

Trataka - Yoga Practice

Jala Neti 

Session 8

PRACTICE:

  • Sutra-Neti
  • Vamana Dhauti

WEB LINKS:

Sutra neti for beginners  

Session 9

PRACTICE:

  • Danda Dhauti
  • Agnisara
  • Nauli

WEB LINKS:
Agnisar Kriya

Session 10

PRACTICE:

  • Brahma-Mudra
  • Simha-Mudra
  • Shanmugi Mudra

WEB LINKS:

Brahma Mudra

Simha Mudra 

Session 11

PRACTICE:

  • Viparithakarani-Mudra
  • Ashwsini-Mudra
  • Suriyanamaskar

WEB LINKS:

Viparita Karani Mudra

Suryanamaskar 

Session 12

PRACTICE:

  • Jalandhara-Bandha
  • Jihva-Banda

WEB LINKS:

Jalandhar Bandha  

Session 13

PRACTICE:

  • Uddiyana Bandha
  • Moola-Bandha

WEB LINKS:
Moola Bandha

Session 14

PRACTICE:

  • Nadi-Shuddhi
  • Nadi-Shodhana
  • Suryabhadana

WEB LINKS:

Nadi Shuddhi Yoga

Nadishodhana 

Session 15

PRACTICE:

  • Ujjayi
  • Bhastrika Pranayama
  • Bhramari Pranayama

WEB LINKS:

Ujjayi Pranayama

Bhastrika pranayam 

Session 16

PRACTICE:

  • Sitkari
  • Sitali

WEB LINKS:

SHEETKARI PRANAYAMA 

Session 17

PRACTICE:

  • Silent Meditation
  • Mantra Meditation

WEB LINKS:

Mantras for Deep Inner Peace

Silent meditation 

Session 18

PROJECT:

  • Project on Asanas and Kriyas.

Session 19

PROJECT:

  • Project on Mudras Bandhas.

Session 20

PROJECT:

  • Project on Pranayama.

Case Studies

Case Studies

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