Yoga Teacher Training

Yoga for Beginners 100 Hour program is designed for beginners who are new to yoga or aspiring teachers looking for an introduction to the yogic path. This foundational program builds awareness of basic yoga philosophy, essential postures, breathing techniques, and teaching fundamentals in a supportive and accessible way.

Note: This program can serve as a preparatory course for World Yoga Teacher Training (WYTT) 200 Hour.

Ideal for: Complete beginners, yoga enthusiasts, and those exploring the path of yoga.

• Prerequisites:
o No prior yoga experience required.
o Willingness to learn, participate, and commit to the training.
o Suitable for individuals aged 18 to 60 with moderate physical health.

Foundational asanas, pranayama introduction, guided meditation.

Introduction of Asana Practice:

• Standing Poses:
o Tadasana (Mountain Pose)
o Utkatasana (Chair Pose)
o Virabhadrasana I & II (Warrior I & II)
o Trikonasana (Triangle Pose)

• Seated Poses:
o Dandasana (Staff Pose)
o Baddha Konasana (Bound Angle Pose)

• Gentle Backbends:
o Bhujangasana (Cobra Pose)
o Setu Bandhasana (Bridge Pose)

• Balancing Poses:
o Vrikshasana (Tree Pose)

• Restorative & Relaxation Poses:
o Balasana (Child's Pose)
o Savasana (Corpse Pose)

Pranayama (Breathing Techniques):
• Dirga Pranayama (Basic): Diaphragmatic Breathing also known as Abdominal or Belly Breathing, is the Three-Part Breath or long breath, which involves the full engagement of the diaphragm and expansion of the abdomen, ribs, and chest.
• Kapalabhati (Basic): A cleansing technique also known as Skull-Shining Breath involving forceful exhalations and passive inhalations. It helps purify the mind, energize the body, clear the sinuses, and improve focus and concentration.
• Simhasana (Basic): This technique known as Lion’s Breath involves opening the mouth wide, sticking out the tongue, and roaring with the breath. It releases tension in the face, jaw, and neck, enhances mental clarity, and promotes a sense of empowerment and confidence.
• Anuloma Viloma (Basic): A breathing technique that involves alternating nostril breathing. It is used to balance the flow of prana between the left and right hemispheres of the brain, calm the mind, and improve overall respiratory function.
• Nadi Shodhan (Basic): Also known as "Nadi Cleansing," this is a deep form of Anuloma Viloma where the breath is alternated between nostrils to purify the nadis (energy channels) and calm the nervous system. It is used to remove blockages and promote mental clarity.
• Ujjayi (Basic): Known as "Victorious Breath," this pranayama involves slightly constricting the throat to produce a soft, ocean-like sound with each breath. It helps to calm the mind, improve concentration, and increase vitality.
• Sitali (Basic): A cooling breath technique where you inhale through the mouth with a curled tongue. This breath soothes the body, reduces internal heat, and calms the mind, making it ideal for stress relief and promoting relaxation.
• Sitkari (Basic): Similar to Sitali, but with the tongue pressed against the upper teeth, Sitkari also helps cool the body, reduce anxiety, and relieve stress. It is a great tool for calming the mind in times of heat or tension.

These techniques, each with its unique benefits, enhance the yogic practice by improving mental, physical, and energetic well-being.

Cleansing Processes (Shatkarmas) - (Basic):
1. Dhauti
• Danta Dhauti (teeth cleansing): Cleansing of teeth to maintain oral hygiene.
• Jihva Dhauti (tongue cleansing): Scraping the tongue to remove toxins and improve taste.
• Karna Dhauti (ear cleansing): Cleaning the ears to remove wax and improve hearing.
2. Neti
• Jala Neti (nasal cleansing with water): Saline water is poured through the nostrils to clear nasal passages.
3. Trataka
• Bahir Trataka (external gazing): Gazing steadily at an object to develop concentration and cleanse the eyes.
4. Kapalabhati
• Vatakrama Kapalabhati (forceful exhalation breathing): Involves forceful exhalations to detoxify and energize the body.

Meditation & Mindfulness:
• Guided relaxation
• Mindful awareness meditation
• Chanting OM (AUM) for sound vibration awareness

Basics of movement, posture, and joint care.

• Introduction to yoga anatomy (bones, muscles, and joints)
• Understanding body alignment and safe movement
• Importance of breath and its link to the nervous system
• Overview of common yoga-related discomforts and modifications
Human body parts or systems studies:
• Skeletal system
• Muscular system
• Respiratory system
• Diaphragm
• Spine
• Joints (shoulders, hips, knees)

Introduction to Yoga Sutras, Yamas & Niyamas.

• Introduction to the 8 Limbs of Yoga (Ashtanga Yoga)
• The Yamas & Niyamas: Yogic ethics and personal observances
• Overview of Patanjali’s Yoga Sutras (basic teachings)
• Introduction to the Bhagavad Gita: Yoga as a way of life
• Building a personal yoga practice and yogic mindset

Leading basic sessions.

• Fundamentals of teaching: posture names, cues, and sequencing
• Class structure: centering, warm-up, asana, savasana
• Teaching beginner-friendly poses safely
• Using props (blocks, straps, blankets) for support
• Practicing verbal instructions and hands-free assists
• Building self-confidence as a new yoga guide

Self-practice techniques and peer teaching.

• Practice teaching peers in short sequences
• Observation of beginner-level classes
• Feedback exchange and instructor guidance
• Teaching basic breathing and relaxation exercises

Graduates of the World Yoga Teacher Training (WYTT) program will:

• Gain a strong foundational understanding of yoga
• Be prepared to teach basic beginner-level yoga classes
• Develop confidence in guiding others through safe, accessible yoga
• Be eligible to continue to World Yoga Teacher Training (WYTT) 200 Hour for deeper training and certification

World Yoga Teacher Training (WYTT) program is designed to lay a strong foundation in teaching yoga safely and effectively, providing a basic understanding of yoga philosophy, anatomy, asanas, pranayama, and teaching methodologies.

Ideal for: Aspiring yoga teachers and practitioners looking to deepen their understanding of yoga.

• Prerequisites:
o Some basic experience with yoga is recommended (not mandatory).
o Completion of World Yoga Teacher Training (WYTT) 100 Hour is beneficial but not required.
o Participants should be physically fit and mentally prepared for immersive learning.
o Age range: 18 to 60 years.

Asana, pranayama, meditation.​

Asana Practice:

• Standing Poses:
o Tadasana (Mountain Pose)
o Utkatasana (Chair Pose)
o Virabhadrasana I, II, III (Warrior Poses)
o Trikonasana (Triangle Pose)
o Parivrtta Trikonasana (Revolved Triangle Pose)

• Seated Poses:
o Dandasana (Staff Pose)
o Paschimottanasana (Seated Forward Bend)
o Baddha Konasana (Bound Angle Pose)
o Ardha Matsyendrasana (Half Lord of the Fishes Pose)

• Backbends:
o Bhujangasana (Cobra Pose)
o Ustrasana (Camel Pose)
o Setu Bandhasana (Bridge Pose)

• Inversions:
o Salamba Sarvangasana (Supported Shoulder Stand)
o Halasana (Plow Pose)

• Balancing Poses:
o Vrikshasana (Tree Pose)
o Garudasana (Eagle Pose)

• Restorative Poses:
o Balasana (Child's Pose)
o Savasana (Corpse Pose)

Pranayama (Breathing Techniques):

• Dirga Pranayama (Intermediate): Diaphragmatic Breathing also known as Abdominal or Belly Breathing, is the Three-Part Breath or long breath, which involves the full engagement of the diaphragm and expansion of the abdomen, ribs, and chest.
• Kapalabhati (Intermediate): A cleansing technique also known as Skull-Shining Breath involving forceful exhalations and passive inhalations. It helps purify the mind, energize the body, clear the sinuses, and improve focus and concentration.
• Simhasana (Intermediate): This technique known as Lion’s Breath involves opening the mouth wide, sticking out the tongue, and roaring with the breath. It releases tension in the face, jaw, and neck, enhances mental clarity, and promotes a sense of empowerment and confidence.
• Anuloma Viloma (Intermediate): A breathing technique that involves alternating nostril breathing. It is used to balance the flow of prana between the left and right hemispheres of the brain, calm the mind, and improve overall respiratory function.
• Nadi Shodhan (Intermediate): Also known as "Nadi Cleansing," this is a deep form of Anuloma Viloma where the breath is alternated between nostrils to purify the nadis (energy channels) and calm the nervous system. It is used to remove blockages and promote mental clarity.
• Ujjayi (Intermediate): Known as "Victorious Breath," this pranayama involves slightly constricting the throat to produce a soft, ocean-like sound with each breath. It helps to calm the mind, improve concentration, and increase vitality.
• Sitali (Intermediate): A cooling breath technique where you inhale through the mouth with a curled tongue. This breath soothes the body, reduces internal heat, and calms the mind, making it ideal for stress relief and promoting relaxation.
• Sitkari (Intermediate): Similar to Sitali, but with the tongue pressed against the upper teeth, Sitkari also helps cool the body, reduce anxiety, and relieve stress. It is a great tool for calming the mind in times of heat or tension.
• Bhastrika (Intermediate): Known as "Bellows Breath," this technique involves rapid inhalations and exhalations that energize the body and clear the respiratory system. It increases oxygen intake, revitalizes the body, and stimulates the digestive system.
• Bhramari (Intermediate): The "Humming Bee Breath," where a humming sound is produced during exhalation. This practice calms the mind, reduces stress, improves concentration, and promotes a sense of tranquility and inner peace.
• Surya Bhedana (Intermediate): This technique involves inhaling through the right nostril (to stimulate solar energy) and exhaling through the left. It is used to stimulate the body, increase energy levels, and improve mental focus.
• Chandra Bhedana (Intermediate): Involves inhaling through the left nostril (to stimulate lunar energy) and exhaling through the right. It helps to calm the nervous system, reduce stress, and balance the body's energy, particularly useful for calming the mind.

These techniques, each with its unique benefits, enhance the yogic practice by improving mental, physical, and energetic well-being.

Cleansing Processes (Shatkarmas) - (Intermediate):

1. Dhauti
• Danta Dhauti (teeth cleansing): Cleansing of teeth to maintain oral hygiene.
• Jihva Dhauti (tongue cleansing): Scraping the tongue to remove toxins and improve taste.
• Karna Dhauti (ear cleansing): Cleaning the ears to remove wax and improve hearing.
3. Neti
• Jala Neti (nasal cleansing with water): Saline water is poured through the nostrils to clear nasal passages.
• Sutra Neti (nasal cleansing with a thread): A thread is passed through the nostrils to open and purify the nasal channels.
4. Trataka
• Bahir Trataka (external gazing): Gazing steadily at an object to develop concentration and cleanse the eyes.
• Antar Trataka (internal visualization or mental gazing): Visualizing an object with closed eyes to increase inner focus and mental clarity.
5. Nauli
• Foundation practices only: Training to develop basic abdominal control and strengthen using Uddiyana Bandha (Abdominal Lock) on an empty stomach after exhalation with pulling the abdominal wall inward and upward toward the spine, and Agni Sara (Stimulating Digestive Fire) for toning and activating the abdominal region.
6. Kapalabhati
• Vatakrama Kapalabhati (forceful exhalation breathing): Involves forceful exhalations to detoxify and energize the body.
• Vyutkrama Kapalabhati (nasal water cleansing pulled through mouth): Water is drawn through the nose and expelled from the mouth to clean nasal passages.
• Sheetkrama Kapalabhati (water pulled in from mouth and out through nose): Water is taken in through the mouth and expelled from the nose to cleanse the sinuses.

Meditation & Concentration:
• Chakra meditation
• Pratyahara (Sense withdrawal)
• Trataka (Candle gazing)

Meditation Techniques:
World Yoga Association has arranged systematically the progression starts with foundational awareness of breath, moves through body and sensory awareness, and gradually builds to more advanced practices.

1. Mindfulness meditation
• Breath Awareness
(Prana-suddhi Dharana - प्राणशुद्धि धारणा)
(Prana Avadhana - प्राण अवधान)
Focusing solely on the natural breath to anchor attention and cultivate present-moment awareness.
• Body Scan Meditation
(Kaya Anusandhana - काय अनुसंधान)
Systematically observing sensations throughout the body to release tension and increase awareness.
• Five Senses Meditation
(Panchendriya Dhyana - पञ्चेन्द्रिय ध्यान)
Focusing individually on hearing, sight, smell, taste, and touch to cultivate full sensory awareness.
• Mindful Eating
(Ahara Vichara Dhyana - आहार विचार ध्यान)
The practice of mindful contemplation of food. Slowing down to fully experience the taste, texture, and process of eating with total awareness.
• Walking Meditation (Mindful Walking)
(Pradakshina Dhyan - प्रदक्षिण ध्यान)
Practiced in silence and synchronization with breath and movement, cultivating conscious awareness of each step and movement.
• Thought Observation (Witnessing)
(Vichara Dhyana - विचार ध्यान)
Watching thoughts arise and pass without engagement or identification.
• Open Monitoring (Choiceless Awareness)
(Sakshi Bhava - साक्षी भाव)
Observing thoughts, emotions, and sensations without attachment or judgment, allowing them to come and go naturally.

2. Mantra meditation
At the World Yoga Association, as part of our yoga teacher training program, we guide students through a progression of mantra practices, starting from foundational techniques and moving to more advanced forms of chant and meditation. This arrangement starts with personalized initiation, followed by structured repetition (Japa), then moves into more internalized and spontaneous practices, and ends with devotional and communal chanting. This structured approach ensures that students progress from personalized practices to communal, devotional practices, cultivating a deeper connection with themselves and the collective energy.

• Personalized or Initiated Mantra
(Deeksha Mantra दीक्षा मन्त्र)
In our program, we will provide each student with a specific deeksha mantra tailored to their unique nature, spiritual goals, or Ishta Devata (preferred deity). This mantra will be imparted either directly into the ear of the student or through an initiation ritual (Deeksha Ceremony), setting the foundation for their practice.
• Repetition of Mantra / Japa Meditation
(Japa Dhyana जप ध्यान)
In this practice, students will engage in the silent or vocal repetition of their chosen mantra using a mala (rosary). This helps to maintain rhythm, focus, and deepens their connection to the mantra.
• Silent Mantra
(Ajapa Japa अजप जप)
We encourage students to practice the internally spontaneous, silent repetition of the mantra, often synchronized with the breath, allowing the mantra to become internalized and experienced on a deeper level.
• Meditation on Seed Sounds
(Beeja Mantra Dhyana बीज मन्त्र ध्यान)
In this practice, students will chant seed syllables like "Om," "Hrim," or "Shreem," which are believed to activate specific energies and align the practitioner’s consciousness with higher frequencies.
• Vedic Chanting
(Veda Mantra Japa वेद मन्त्र जप)
Students will explore traditional Sanskrit verses and mantras from the Vedas, learning to chant with precise intonation and rhythm. This practice helps deepen understanding of ancient teachings while enhancing mental clarity.
• Devotional Chanting or Singing (Bhakti Practice)
(Kirtan कीर्तन)
In our community, we emphasize group chanting of mantras or sacred songs in a call-and-response format. This practice helps to invoke devotion, foster unity, and elevate the collective spiritual energy of the group.

Movement mechanics, joint safety, breath anatomy.

• Human Anatomy relevant to yoga asanas (muscles, joints, skeletal system)
• Physiological effects of yoga (breathwork, relaxation response)
• Understanding common injuries in yoga and injury prevention techniques
• Alignment and biomechanics in asanas
Human body parts or systems studies:
• Skeletal system
• Muscular system
• Respiratory system
• Diaphragm
• Spine
• Joints (shoulders, hips, knees)
• Skeletal system (detailed)
• Muscular system (major groups)
• Nervous system (basic)
• Respiratory system (expanded)
• Endocrine system (intro)
• Chakras (energy centers)
• Nadis (energy channels)

Yoga Sutras, Bhagavad Gita, Yamas & Niyamas.

• Yoga Sutras of Patanjali (Introduction to the 8-limb path of yoga)
• Bhagavad Gita (Key teachings on Karma Yoga and Bhakti)
• Overview of the Yamas and Niyamas
• Study of Yoga's cultural history and development

Introduction to Ayurveda.
• Basic principles of doshas, gunas, dinacharya (daily routine), and ahara (diet)

Teaching methodology, professional development, practicum.

• Introduction to teaching methodology: sequencing, cueing, and class flow
• Use of props (blocks, straps, blankets) for beginners and adjustments
• Building confidence and teaching beginners safely
• Basics of class structure: warm-up, peak pose, cool-down
• Practice teaching fellow trainees, feedback, and peer review

The World Yoga Association provides elective hours that do not replace the core curriculum but instead enrich the student’s learning journey, fostering depth, confidence, and specialization. These hours broaden the understanding of yoga applications beyond the classroom through diverse formats such as workshops, lectures, practice labs, and community teaching.
​
• Introductory Workshops:
o Yoga for Stress & Anxiety
o Breath Awareness in Daily Life
o Introduction to Mudras or Mantra Chanting

• Community Teaching:
o Assisting in local yoga events or sessions

• Lectures & Discussions:
o History of Modern Yoga
o Yoga in Education and Schools

• Foundational Yoga Philosophy:
o Simplified study of Ayurveda and yogic diet

Graduates are eligible to register as World Yoga Teacher Training (WYTT) 200 Hour.

The World Yoga Teacher Training (WYTT) 300 Hour program builds upon the foundation established in World Yoga Teacher Training (WYTT) 200, advancing students' to deepen understanding of yoga philosophy, techniques, anatomy, spiritual growth, and teaching skills for an in-depth practice.

Ideal for: Certified World Yoga Teacher Training (WYTT) 200 Hour teachers who want to enhance and specialize their teaching.

• Prerequisites:
o Must have completed an accredited World Yoga Teacher Training (WYTT) 200 Hour Yoga Teacher Training.
o Minimum 100 Hours of teaching practice post-World Yoga Teacher Training (WYTT) 200 is highly recommended.
o Commitment to deepening personal practice and professional teaching skills.

Advanced asanas, pranayama, meditation.

Advanced Asana Practice:

• Arm Balances:
o Bakasana (Crow Pose)
o Astavakrasana (Eight-Angle Pose)

• Deep Backbends:
o Kapotasana (King Pigeon Pose)
o Urdhva Dhanurasana (Wheel Pose)

• Inversions:
o Sirsasana (Headstand)
o Pincha Mayurasana (Forearm Stand)

• Balancing Poses:
o Eka Pada Koundinyasana (One-Legged Koundinyasana)

• Restorative Poses:
o Viparita Karani (Legs-Up-The-Wall Pose)

Pranayama (Breathing Techniques):
• Dirga Pranayama (Advanced): Diaphragmatic Breathing also known as Abdominal or Belly Breathing, is the Three-Part Breath or long breath, which involves the full engagement of the diaphragm and expansion of the abdomen, ribs, and chest.
• Kapalabhati (Advanced): A cleansing technique also known as Skull-Shining Breath involving forceful exhalations and passive inhalations. It helps purify the mind, energize the body, clear the sinuses, and improve focus and concentration.
• Simhasana (Advanced): This technique known as Lion’s Breath involves opening the mouth wide, sticking out the tongue, and roaring with the breath. It releases tension in the face, jaw, and neck, enhances mental clarity, and promotes a sense of empowerment and confidence.
• Anuloma Viloma (Advanced): A breathing technique that involves alternating nostril breathing. It is used to balance the flow of prana between the left and right hemispheres of the brain, calm the mind, and improve overall respiratory function.
• Nadi Shodhan (Advanced): Also known as "Nadi Cleansing," this is a deep form of Anuloma Viloma where the breath is alternated between nostrils to purify the nadis (energy channels) and calm the nervous system. It is used to remove blockages and promote mental clarity.
• Ujjayi (Advanced): Known as "Victorious Breath," this pranayama involves slightly constricting the throat to produce a soft, ocean-like sound with each breath. It helps to calm the mind, improve concentration, and increase vitality.
• Sitali (Advanced): A cooling breath technique where you inhale through the mouth with a curled tongue. This breath soothes the body, reduces internal heat, and calms the mind, making it ideal for stress relief and promoting relaxation.
• Sitkari (Advanced): Similar to Sitali, but with the tongue pressed against the upper teeth, Sitkari also helps cool the body, reduce anxiety, and relieve stress. It is a great tool for calming the mind in times of heat or tension.
• Bhastrika (Advanced): Known as "Bellows Breath," this technique involves rapid inhalations and exhalations that energize the body and clear the respiratory system. It increases oxygen intake, revitalizes the body, and stimulates the digestive system.
• Bhramari (Advanced): The "Humming Bee Breath," where a humming sound is produced during exhalation. This practice calms the mind, reduces stress, improves concentration, and promotes a sense of tranquility and inner peace.
• Surya Bhedana (Advanced): This technique involves inhaling through the right nostril (to stimulate solar energy) and exhaling through the left. It is used to stimulate the body, increase energy levels, and improve mental focus.
• Chandra Bhedana (Advanced): Involves inhaling through the left nostril (to stimulate lunar energy) and exhaling through the right. It helps to calm the nervous system, reduce stress, and balance the body's energy, particularly useful for calming the mind.
• Theory of Murccha: A pranayama technique involving controlled breath retention, which induces a state of mental calm and bliss. It is said to balance the body’s energies and is often used for deep relaxation.
• Theory of Plavini: A pranayama technique involving prolonged breath retention, believed to enhance mental focus, energy control, and buoyancy. It is practiced by advanced yogis and is said to create a sense of lightness and inner peace.

These techniques, each with its unique benefits, enhance the yogic practice by improving mental, physical, and energetic well-being.

Cleansing Processes (Shatkarmas) - (Advanced):
1. Dhauti
• Vamana Dhauti (vomiting cleansing): A practice of induced vomiting using warm saline water to cleanse the stomach.
• Vastra Dhauti (cleansing with a cloth): Involves swallowing a long cloth to clean the esophagus and stomach lining.
• Danda Dhauti (cleansing with a rubber tube or stick): A technique using a soft tube or stick to clear the upper digestive tract.
• Hrida Dhauti (heart or esophagus cleansing): Targets the area of the food pipe to remove phlegm and toxins.
• Danta Dhauti (teeth cleansing): Cleansing of teeth to maintain oral hygiene.
• Jihva Dhauti (tongue cleansing): Scraping the tongue to remove toxins and improve taste.
• Karna Dhauti (ear cleansing): Cleaning the ears to remove wax and improve hearing.
• Antar Dhauti (internal cleansing): Involves deep cleaning of the stomach and intestines.
2. Basti
• Jala Basti (colon cleansing with water): Uses water to flush and purify the large intestine.
• Sthala Basti (colon cleansing without water): Dry colon cleansing using abdominal techniques without water.
3. Neti
• Jala Neti (nasal cleansing with water): Saline water is poured through the nostrils to clear nasal passages.
• Sutra Neti (nasal cleansing with a thread): A thread is passed through the nostrils to open and purify the nasal channels.
• Dugdha Neti (nasal cleansing with milk): Warm milk is used to soothe and cleanse nasal passages.
• Ghrita Neti (nasal cleansing with ghee): Clarified butter is used to lubricate and nourish the nasal cavity.
4. Trataka
• Bahir Trataka (external gazing): Gazing steadily at an object to develop concentration and cleanse the eyes.
• Antar Trataka (internal visualization or mental gazing): Visualizing an object with closed eyes to increase inner focus and mental clarity.
5. Nauli
• Madhyama Nauli (central abdominal churning): The abdominal muscles are moved centrally to massage internal organs.
• Vama Nauli (left side abdominal churning): Focuses churning on the left abdominal muscles to stimulate digestion.
• Dakshina Nauli (right side abdominal churning): Engages the right abdominal muscles to tone and cleanse the digestive system.
6. Kapalabhati
• Vatakrama Kapalabhati (forceful exhalation breathing): Involves forceful exhalations to detoxify and energize the body.
• Vyutkrama Kapalabhati (nasal water cleansing pulled through mouth): Water is drawn through the nose and expelled from the mouth to clean nasal passages.
• Sheetkrama Kapalabhati (water pulled in from mouth and out through nose): Water is taken in through the mouth and expelled from the nose to cleanse the sinuses.

Meditation & Concentration:
• Chakra meditation
• Pratyahara (Sense withdrawal)
• Trataka (Candle gazing)

Meditation Techniques:
World Yoga Association has arranged systematically the progression starts with foundational awareness of breath, moves through body and sensory awareness, and gradually builds to more advanced practices.

1. Mindfulness meditation
• Breath Awareness
(Prana-suddhi Dharana - प्राणशुद्धि धारणा)
(Prana Avadhana - प्राण अवधान)
Focusing solely on the natural breath to anchor attention and cultivate present-moment awareness.
• Body Scan Meditation
(Kaya Anusandhana - काय अनुसंधान)
Systematically observing sensations throughout the body to release tension and increase awareness.
• Five Senses Meditation
(Panchendriya Dhyana - पञ्चेन्द्रिय ध्यान)
Focusing individually on hearing, sight, smell, taste, and touch to cultivate full sensory awareness.
• Mindful Eating
(Ahara Vichara Dhyana - आहार विचार ध्यान)
The practice of mindful contemplation of food. Slowing down to fully experience the taste, texture, and process of eating with total awareness.
• Walking Meditation (Mindful Walking)
(Pradakshina Dhyan - प्रदक्षिण ध्यान)
Practiced in silence and synchronization with breath and movement, cultivating conscious awareness of each step and movement.
• Thought Observation (Witnessing)
(Vichara Dhyana - विचार ध्यान)
Watching thoughts arise and pass without engagement or identification.
• Open Monitoring (Choiceless Awareness)
(Sakshi Bhava - साक्षी भाव)
Observing thoughts, emotions, and sensations without attachment or judgment, allowing them to come and go naturally.

2. Mantra meditation
At the World Yoga Association, as part of our yoga teacher training program, we guide students through a progression of mantra practices, starting from foundational techniques and moving to more advanced forms of chant and meditation. This arrangement starts with personalized initiation, followed by structured repetition (Japa), then moves into more internalized and spontaneous practices, and ends with devotional and communal chanting. This structured approach ensures that students progress from personalized practices to communal, devotional practices, cultivating a deeper connection with themselves and the collective energy.

• Personalized or Initiated Mantra
(Deeksha Mantra दीक्षा मन्त्र)
In our program, we will provide each student with a specific deeksha mantra tailored to their unique nature, spiritual goals, or Ishta Devata (preferred deity). This mantra will be imparted either directly into the ear of the student or through an initiation ritual (Deeksha Ceremony), setting the foundation for their practice.
• Repetition of Mantra / Japa Meditation
(Japa Dhyana जप ध्यान)
In this practice, students will engage in the silent or vocal repetition of their chosen mantra using a mala (rosary). This helps to maintain rhythm, focus, and deepens their connection to the mantra.
• Silent Mantra
(Ajapa Japa अजप जप)
We encourage students to practice the internally spontaneous, silent repetition of the mantra, often synchronized with the breath, allowing the mantra to become internalized and experienced on a deeper level.
• Meditation on Seed Sounds
(Beeja Mantra Dhyana बीज मन्त्र ध्यान)
In this practice, students will chant seed syllables like "Om," "Hrim," or "Shreem," which are believed to activate specific energies and align the practitioner’s consciousness with higher frequencies.
• Vedic Chanting
(Veda Mantra Japa वेद मन्त्र जप)
Students will explore traditional Sanskrit verses and mantras from the Vedas, learning to chant with precise intonation and rhythm. This practice helps deepen understanding of ancient teachings while enhancing mental clarity.
• Devotional Chanting or Singing (Bhakti Practice)
(Kirtan कीर्तन)
In our community, we emphasize group chanting of mantras or sacred songs in a call-and-response format. This practice helps to invoke devotion, foster unity, and elevate the collective spiritual energy of the group.

Deep anatomy of advanced postures, injury prevention.

• Deep dive into the anatomy of advanced postures
• Joint stability and advanced biomechanics
• Injury prevention and therapeutic yoga applications
• Functional anatomy of muscle groups used in arm balances and backbends
• Understanding fascia, tendons, and ligaments in deep stretching
Human body parts or systems studies:
• Skeletal system
• Muscular system
• Respiratory system
• Diaphragm
• Spine
• Joints (shoulders, hips, knees)
• Skeletal system (detailed)
• Muscular system (major groups)
• Nervous system (basic)
• Respiratory system (expanded)
• Endocrine system (intro)
• Chakras (energy centers)
• Nadis (energy channels)
• Nervous system (advanced: vagus nerve, stress response)
• Fascia
• Digestive system
• Reproductive system
• Musculoskeletal system (in-depth)
• Subtle energy body (koshas, prana vayus)
• Endocrine system (detailed)
• Immune system
• Cardiovascular system
• Neuromuscular system
• Organs (specific: liver, lungs, heart, etc.)
• Subtle systems (marma points, chakras, koshas, nadis)

Hatha Yoga Pradipika, Yoga Vasistha, Kundalini, Tantra.

• Detailed study of yogic texts (Hatha Yoga Pradipika, Yoga Vasistha)
• Introduction to Tantra Yoga, Kundalini Yoga
• Understanding and applying the 8 Limbs of Yoga (Ashtanga Yoga)
• Ethics for advanced practitioners and teachers

Introduction to Ayurveda.
• Basic principles of doshas, gunas, dinacharya (daily routine), and ahara (diet)

Theming, advanced adjustments, teaching special groups.

• Advanced sequencing techniques and theming classes
• Modifying poses for specific populations (seniors, prenatal, injured students)
• Advanced adjustments and alignment techniques
• Teaching special populations (yoga for athletes, therapeutic yoga)

Leading advanced classes, feedback, mentorship.

• Extensive practice teaching with mentorship and feedback
• Leading full-length classes
• Observing and analyzing experienced teachers
• Peer teaching and assisting in real-world classes

The World Yoga Association provides elective hours that do not replace the core curriculum but instead enrich the student’s learning journey, fostering depth, confidence, and specialization. These hours broaden the understanding of yoga applications beyond the classroom through diverse formats such as workshops, lectures, practice labs, and community teaching.
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• Specialized Workshops:
o Trauma-Informed Yoga
o Chair Yoga or Restorative Yoga
o Yoga for Athletes or Seniors

• Meditation & Pranayama Focus:
o Advanced breathwork practices
o Chakra meditation exploration

• Professional Development:
o Designing theme-based classes
o Language & cueing for inclusivity

• Teaching Practice Extensions:
o Co-teaching real classes
o Observation & feedback circles

Upon completion of World Yoga Teacher Training (WYTT) 300 and a previous World Yoga Teacher Training (WYTT) 200 certification, graduates are eligible to register with World Yoga Teacher Training (WYTT) 500 Hour.

The World Yoga Teacher Training (WYTT) 500 Hour program combines both the foundational World Yoga Teacher Training (WYTT) 200 and advanced World Yoga Teacher Training (WYTT) 300 Hour training into a comprehensive course. Students can complete their entire yoga teacher training journey in one cohesive program.

Ideal for: Dedicated students ready for an all-in-one foundational to advanced certification.

• Prerequisites:
o Open to all committed students; suitable for beginners and intermediate-level practitioners.
o No need for prior World Yoga Teacher Training (WYTT) 200/300 Hour if joining a combined 500 Hour program.
o If applying via separate modules, candidates must have completed World Yoga Teacher Training (WYTT) 200 Hour + World Yoga Teacher Training (WYTT) 300 Hour from registered yoga schools.

Comprehensive asana, pranayama, meditation practices.

• Includes all asanas from World Yoga Teacher Training (WYTT) 200 and 300, progressing from basic to advanced poses
• Comprehensive pranayama practices, including advanced techniques for energy control
• Meditation practices that combine mindfulness, mantra chanting, and visualization
• Deep focus on subtle body work (chakras, prana, nadis)
Pranayama (Breathing Techniques):
• Dirga Pranayama (Advanced): Diaphragmatic Breathing also known as Abdominal or Belly Breathing, is the Three-Part Breath or long breath, which involves the full engagement of the diaphragm and expansion of the abdomen, ribs, and chest.
• Kapalabhati (Advanced): A cleansing technique also known as Skull-Shining Breath involving forceful exhalations and passive inhalations. It helps purify the mind, energize the body, clear the sinuses, and improve focus and concentration.
• Simhasana (Advanced): This technique known as Lion’s Breath involves opening the mouth wide, sticking out the tongue, and roaring with the breath. It releases tension in the face, jaw, and neck, enhances mental clarity, and promotes a sense of empowerment and confidence.
• Anuloma Viloma (Advanced): A breathing technique that involves alternating nostril breathing. It is used to balance the flow of prana between the left and right hemispheres of the brain, calm the mind, and improve overall respiratory function.
• Nadi Shodhan (Advanced): Also known as "Nadi Cleansing," this is a deep form of Anuloma Viloma where the breath is alternated between nostrils to purify the nadis (energy channels) and calm the nervous system. It is used to remove blockages and promote mental clarity.
• Ujjayi (Advanced): Known as "Victorious Breath," this pranayama involves slightly constricting the throat to produce a soft, ocean-like sound with each breath. It helps to calm the mind, improve concentration, and increase vitality.
• Sitali (Advanced): A cooling breath technique where you inhale through the mouth with a curled tongue. This breath soothes the body, reduces internal heat, and calms the mind, making it ideal for stress relief and promoting relaxation.
• Sitkari (Advanced): Similar to Sitali, but with the tongue pressed against the upper teeth, Sitkari also helps cool the body, reduce anxiety, and relieve stress. It is a great tool for calming the mind in times of heat or tension.
• Bhastrika (Advanced): Known as "Bellows Breath," this technique involves rapid inhalations and exhalations that energize the body and clear the respiratory system. It increases oxygen intake, revitalizes the body, and stimulates the digestive system.
• Bhramari (Advanced): The "Humming Bee Breath," where a humming sound is produced during exhalation. This practice calms the mind, reduces stress, improves concentration, and promotes a sense of tranquility and inner peace.
• Surya Bhedana (Advanced): This technique involves inhaling through the right nostril (to stimulate solar energy) and exhaling through the left. It is used to stimulate the body, increase energy levels, and improve mental focus.
• Chandra Bhedana (Advanced): Involves inhaling through the left nostril (to stimulate lunar energy) and exhaling through the right. It helps to calm the nervous system, reduce stress, and balance the body's energy, particularly useful for calming the mind.
• Theory of Murccha: A pranayama technique involving controlled breath retention, which induces a state of mental calm and bliss. It is said to balance the body’s energies and is often used for deep relaxation.
• Theory of Plavini: A pranayama technique involving prolonged breath retention, believed to enhance mental focus, energy control, and buoyancy. It is practiced by advanced yogis and is said to create a sense of lightness and inner peace.

These techniques, each with its unique benefits, enhance the yogic practice by improving mental, physical, and energetic well-being.

Cleansing Processes (Shatkarmas) - (Advanced):
1. Dhauti
• Vamana Dhauti (vomiting cleansing): A practice of induced vomiting using warm saline water to cleanse the stomach.
• Vastra Dhauti (cleansing with a cloth): Involves swallowing a long cloth to clean the esophagus and stomach lining.
• Danda Dhauti (cleansing with a rubber tube or stick): A technique using a soft tube or stick to clear the upper digestive tract.
• Hrida Dhauti (heart or esophagus cleansing): Targets the area of the food pipe to remove phlegm and toxins.
• Danta Dhauti (teeth cleansing): Cleansing of teeth to maintain oral hygiene.
• Jihva Dhauti (tongue cleansing): Scraping the tongue to remove toxins and improve taste.
• Karna Dhauti (ear cleansing): Cleaning the ears to remove wax and improve hearing.
• Antar Dhauti (internal cleansing): Involves deep cleaning of the stomach and intestines.
2. Basti
• Jala Basti (colon cleansing with water): Uses water to flush and purify the large intestine.
• Sthala Basti (colon cleansing without water): Dry colon cleansing using abdominal techniques without water.
3. Neti
• Jala Neti (nasal cleansing with water): Saline water is poured through the nostrils to clear nasal passages.
• Sutra Neti (nasal cleansing with a thread): A thread is passed through the nostrils to open and purify the nasal channels.
• Dugdha Neti (nasal cleansing with milk): Warm milk is used to soothe and cleanse nasal passages.
• Ghrita Neti (nasal cleansing with ghee): Clarified butter is used to lubricate and nourish the nasal cavity.
4. Trataka
• Bahir Trataka (external gazing): Gazing steadily at an object to develop concentration and cleanse the eyes.
• Antar Trataka (internal visualization or mental gazing): Visualizing an object with closed eyes to increase inner focus and mental clarity.
5. Nauli
• Madhyama Nauli (central abdominal churning): The abdominal muscles are moved centrally to massage internal organs.
• Vama Nauli (left side abdominal churning): Focuses churning on the left abdominal muscles to stimulate digestion.
• Dakshina Nauli (right side abdominal churning): Engages the right abdominal muscles to tone and cleanse the digestive system.
6. Kapalabhati
• Vatakrama Kapalabhati (forceful exhalation breathing): Involves forceful exhalations to detoxify and energize the body.
• Vyutkrama Kapalabhati (nasal water cleansing pulled through mouth): Water is drawn through the nose and expelled from the mouth to clean nasal passages.
• Sheetkrama Kapalabhati (water pulled in from mouth and out through nose): Water is taken in through the mouth and expelled from the nose to cleanse the sinuses.

Meditation & Concentration:
• Chakra meditation
• Pratyahara (Sense withdrawal)
• Trataka (Candle gazing)

Meditation Techniques:
World Yoga Association has arranged systematically the progression starts with foundational awareness of breath, moves through body and sensory awareness, and gradually builds to more advanced practices.

1. Mindfulness meditation
• Breath Awareness
(Prana-suddhi Dharana - प्राणशुद्धि धारणा)
(Prana Avadhana - प्राण अवधान)
Focusing solely on the natural breath to anchor attention and cultivate present-moment awareness.
• Body Scan Meditation
(Kaya Anusandhana - काय अनुसंधान)
Systematically observing sensations throughout the body to release tension and increase awareness.
• Five Senses Meditation
(Panchendriya Dhyana - पञ्चेन्द्रिय ध्यान)
Focusing individually on hearing, sight, smell, taste, and touch to cultivate full sensory awareness.
• Mindful Eating
(Ahara Vichara Dhyana - आहार विचार ध्यान)
The practice of mindful contemplation of food. Slowing down to fully experience the taste, texture, and process of eating with total awareness.
• Walking Meditation (Mindful Walking)
(Pradakshina Dhyan - प्रदक्षिण ध्यान)
Practiced in silence and synchronization with breath and movement, cultivating conscious awareness of each step and movement.
• Thought Observation (Witnessing)
(Vichara Dhyana - विचार ध्यान)
Watching thoughts arise and pass without engagement or identification.
• Open Monitoring (Choiceless Awareness)
(Sakshi Bhava - साक्षी भाव)
Observing thoughts, emotions, and sensations without attachment or judgment, allowing them to come and go naturally.

2. Mantra meditation
At the World Yoga Association, as part of our yoga teacher training program, we guide students through a progression of mantra practices, starting from foundational techniques and moving to more advanced forms of chant and meditation. This arrangement starts with personalized initiation, followed by structured repetition (Japa), then moves into more internalized and spontaneous practices, and ends with devotional and communal chanting. This structured approach ensures that students progress from personalized practices to communal, devotional practices, cultivating a deeper connection with themselves and the collective energy.

• Personalized or Initiated Mantra
(Deeksha Mantra दीक्षा मन्त्र)
In our program, we will provide each student with a specific deeksha mantra tailored to their unique nature, spiritual goals, or Ishta Devata (preferred deity). This mantra will be imparted either directly into the ear of the student or through an initiation ritual (Deeksha Ceremony), setting the foundation for their practice.
• Repetition of Mantra / Japa Meditation
(Japa Dhyana जप ध्यान)
In this practice, students will engage in the silent or vocal repetition of their chosen mantra using a mala (rosary). This helps to maintain rhythm, focus, and deepens their connection to the mantra.
• Silent Mantra
(Ajapa Japa अजप जप)
We encourage students to practice the internally spontaneous, silent repetition of the mantra, often synchronized with the breath, allowing the mantra to become internalized and experienced on a deeper level.
• Meditation on Seed Sounds
(Beeja Mantra Dhyana बीज मन्त्र ध्यान)
In this practice, students will chant seed syllables like "Om," "Hrim," or "Shreem," which are believed to activate specific energies and align the practitioner’s consciousness with higher frequencies.
• Vedic Chanting
(Veda Mantra Japa वेद मन्त्र जप)
Students will explore traditional Sanskrit verses and mantras from the Vedas, learning to chant with precise intonation and rhythm. This practice helps deepen understanding of ancient teachings while enhancing mental clarity.
• Devotional Chanting or Singing (Bhakti Practice)
(Kirtan कीर्तन)
In our community, we emphasize group chanting of mantras or sacred songs in a call-and-response format. This practice helps to invoke devotion, foster unity, and elevate the collective spiritual energy of the group.

Functional anatomy of asanas, breathwork, subtle energy.

• Functional anatomy of all poses from beginner to advanced
• Understanding movement patterns and common yoga injuries
• Anatomy of the breath and its relation to asana and pranayama
• Exploring the subtle body: chakras, nadis, and prana

Human body parts or systems studies:
• Skeletal system
• Muscular system
• Respiratory system
• Diaphragm
• Spine
• Joints (shoulders, hips, knees)
• Skeletal system (detailed)
• Muscular system (major groups)
• Nervous system (basic)
• Respiratory system (expanded)
• Endocrine system (intro)
• Chakras (energy centers)
• Nadis (energy channels)
• Nervous system (advanced: vagus nerve, stress response)
• Fascia
• Digestive system
• Reproductive system
• Musculoskeletal system (in-depth)
• Subtle energy body (koshas, prana vayus)
• Endocrine system (detailed)
• Immune system
• Cardiovascular system
• Neuromuscular system
• Organs (specific: liver, lungs, heart, etc.)
• Subtle systems (marma points, chakras, koshas, nadis)

In-depth study of classical texts and yoga philosophy.

• Extensive study of classical yogic texts and modern yoga philosophies
• Application of philosophy to teaching and personal practice
• Yogic ethics, lifestyle, and integrating yoga principles into daily life

Introduction to Ayurveda.
• Basic principles of doshas, gunas, dinacharya (daily routine), and ahara (diet)

Specialized class design, sequencing, teaching diverse populations.

• Full integration of teaching techniques, from beginner to advanced levels
• Crafting specialized classes: prenatal, children’s yoga, restorative yoga
• Effective class design: warm-ups, peak poses, cool-downs, and transitions
• Personal teaching development and cultivating a unique teaching voice

Full teaching sessions, observation, mentorship.

• Leading full or complete teaching classes with in-depth feedback and mentorship
• Observation and assisting in real-world classes
• Individual coaching to refine teaching and leadership skills

The World Yoga Association provides elective hours that do not replace the core curriculum but instead enrich the student’s learning journey, fostering depth, confidence, and specialization. These hours broaden the understanding of yoga applications beyond the classroom through diverse formats such as workshops, lectures, practice labs, and community teaching.
​
• Professional Integration Projects:
o Creating a yoga curriculum or community class series
o Publishing yoga content (articles, videos, manuals)

• Leadership & Mentorship Training:
o Assisting lead trainers
o Peer coaching & mentorship

• Research or Capstone Projects:
o In-depth study of yoga therapy, yoga and neuroscience, etc.

• Interdisciplinary Integration:
o Sound Healing
o Sanskrit chanting
o Ayurveda lifestyle consulting

Graduates of the World Yoga Teacher Training (WYTT) 500 Hour program are eligible to register LIFE-TIME member with World Yoga Association.