Yoga and Meditation


Pradeep Kumar Sahoo


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Code(Credit) : CUTM3072 (0-3-1)

Course Objectives


The objectives of this subject are:

  1. To spread the message of complete well-being i.e. Physical, Mental, Social and Spiritual.

  2. To encourage students towards healthy lifestyle.

  3. To establish an equilibrium between body-mind-soul.

  4. To bring certain visible and quick results by practicing of Yoga.

  5. To record student’s health transformation for research project.

Learning Outcomes

After completing this course:

  1. To understand the concept of Practicing Yoga with its true meaning.

  2. To overcome many simple disorders like- stress, anger, insomnia, laziness, joint pain, breathing problems, blood pressure imbalance, constipation, pimples, dry skin etc.

  3. To perform some major Yoga techniques like- Shat-karma(detoxification or cleansing Kriya), Asanas & Surya Namaskar (physical postures), Pranayama (breathing techniques) and Meditation techniques.

  4. To develop confidence and clarity about life.

  5. To guide a path of simplicity, healthy & harmony.

Course Curriculum


Section 1 : (Theory)
  • Etymology of Yoga, brief introduction to origin, history and development of Yoga
  • Aim, Objectives and Misconceptions about Yoga
  • General introductions to major paths of Yoga; like- KARMA, JNANA, BHAKTI, RAJA & HATHA
  • Distinction between Yoga Asana and Non-Yogic physical practices
  • Concept of Mita-ahara (Yogic Diet)
  • Causes of Success (Sadhaka Tattwa) and Causes of Failure (Badhaka Tattwa) in Yoga Sadhana
  • Introduction to Astanga Yoga of Patanjali & Contemporary Hatha Yoga
  • Purpose and Utility of Kriya, Asana, Pranayama & Dhyana in present daily life.
  • Different Yogic Principles for healthy living and happy life. (Dinascharya)
  • Followed with few meaningful Stories
Section 2 : ( Kriya)
  • Kunjal (Vaman Dhauti)
  • Jala Neti
  • Kapala bhati
  • Agnisara
  • Tratak
  • Sankha Prakshalana (optional)
Section 3 A: ( Sukshma Vyayama)
  • Eye exercises
  • Neck exercises
  • Shoulder strengthening
  • Chest expansion
  • Abdominal Exercises
  • Waist movement
  • Thigh & hip movement
  • Knee exercises
  • Ankle exercises
  • Toes exercises
Section 3 B: ( Stula Vyayama)
  • Sarvanga Pusti (open whole-body joints)
  • Hrid-gati (improve heart function)
Section 4 : ( Surya Namaskar)
  • Prayer (chant 12 different name of Sun)
  • Basic traditional 12 steps with scientific explanations
  • Practice with breath co-ordination & Focus Chakras (energy point)
Section 5 A : ( 20 useful Culturative Asanas)
I. Standing
II. Sitting
III. Prone-lying
IV. Supine-lying
Ardha Chakrasana
Pada Hastottanasana
Ardha Matsyendrasana
Santulanasana (Plank)
Parivritta Konasana
Chaturanga Dandasana
Section 5 B : ( Relaxative & Meditative Asanas)


I. Relaxative
II. Meditative
Section 6 : ( Pranayama with Bandhas & Mudras)
  • Full Yogic Breathing (Abdominal, thoracic & clavicular)
  • Maha Bandha (Jalandhar, Uddiyan, Mula)
  • Mudra (Jnana, Aswini, Viparitakarni)
  • Anuloma Viloma Pranayama
  • Bhastrika Pranayama
  • Bhramari Pranayama
  • Sitali & Sitkari Pranayama 
Section 7 : (Yoga Nidra & Meditation)
  • Yoga Nidra with mindfulness
  • Silent Meditation
  • Mantra Meditation
  • Guided Meditation
Section 8 : (Project Work)
  • Project on Own Practice (submit own strength & weak points during the training)
  • Preparation of a Common Yoga Protocol for complete well-being.
Reference Text Books:
  • CUTM Yoga beginner's Mannual and Hand notes.
  • A Common Yoga Protocol by MDNIY, Ministry of Ayush, Govt. of India
  • The Yoga Sutra of Patanjali by Swami Satchidananda
  • Bhagavat Gita by AC Bhaktivedanta Srila Prabhupada

Our Main Teachers

Pradeep Kumar Sahoo

Programme Associate (Yoga & Holistic Health)

{Master Pradeep}  An International Yoga Expert and certified Yoga Master from Department of AYUSH, Govt of India. Having 14 years professional teaching experience not only in India but also from abroad like- Thailand, China, Vietnam, Cambodia, Laos, Malaysia, Singapore, Indonesia, Japan, Taiwan etc. His expertise is in both traditional Yoga and also in Modern Yoga […]