EDIT: We have renamed our course Advanced Yoga Fundamentals: Essentials for teaching Yoga

We are very proud to present our  online course ‘Essentials of Teacher Training: Yoga Fundamentals’.

This course is the culmination of 30 years of teaching experience and 45 years of yoga practice. The course is useful on many levels. It gives 28 versions of an accessible but challenging yoga sequence that is designed for the modern body. Almost everyone can do the simplest form of this sequence, yet the full version is quite demanding on all levels. On a deeper level at the course gives a lot of information will really assist you develop your own practice and be your own teacher,  as well as help you to teach others.

This course is based on the very popular and award winning course of the same name that we wrote some time ago for RMIT University’s Master of Wellness Degree. The Yoga Synergy version of this course has been developed, adapted and modified for use by the general public.

For full course details and to enrol please visit https://yogasynergy.com/shop/advanced-yoga-fundamentals-online-course/

 

 ABOUT THE COURSE:

Our new online course Yoga Fundamentals is a must do for anyone who is a serious practitioner or teacher of yoga or any of the similar related exercise forms. The course is explained simply and practically by the teachers (Simon Borg-Olivier and Bianca Machliss) who have decades of experience teaching yoga, practicing as physiotherapists and lecturing at Universities. Each of the 12 Topics is subdivided into several sections that each have learning objectives that once achieved can be practically applied to your yoga, exercise or therapy. Below are listed the main teaching topics and some of the learning objectives.

This online course provides an overview of yoga as it was originally taught in the pre-industrial East and how yoga can be adapted to a Western context.

Topic areas include:

• A very practical introduction to the history and philosophy of yoga that really helps you practice yoga in the modern world
• Basic functional anatomy and physiology from both Eastern and Western medical perspectives
• The essence of the main types of yoga (traditional and modern styles)
• Theory and practice of traditional yoga techniques
• A simple hour long yoga sequence practice that is taught and demonstrated in more than 30 different ways by two senior yoga teachers who are also experienced physiotherapists
• The principles, theory and practice of being your own yoga teacher that are the prelude to learning to teach other people

 

TEACHING TOPICS

Topic 1: The History and Philosophy of Yoga

• Session 1.1: The Purpose of Yoga
• Session 1.2: The History of Yoga
• Session 1.3: The Philosophy of Yoga

Topic 2: Basic Applied Anatomy and Physiology of Yoga

• Session 2.1: Bones, Joints and Muscles
• Session 2.2: Regulation and Control of the Body
• Session 2.3: Circulation and Breathing
• Session 2.4: What You Need to Know in Order to Safely and Effectively Execute a Physical Yoga Exercise

Topic 3: Physical Yoga Practice: Introductory and Finishing Sequences

• Session 3.1: The ‘Nerve-lengthening Sequence’
• Session 3.2: The ‘Spinal Movements Sequence’
• Session 3.3: The ‘Salute-to-the-sun Sequence’
• Session 3.4: The ‘Salute-to-the-moon Sequence’
• Session 3.5: The ‘Seated Finishing Floor Sequence’

Topic 4: Physical Yoga Practice: Standing Sequence Part A

• Session 4.1: The ‘Triangle Sequence’
• Session 4.2: The ‘Side-spine Lengthening Sequence’
• Topic 5: Physical Yoga Practice: Standing Sequence Part B
• Session 5.1: The ‘Elephant Sequence’
• Session 5.2: The ‘Standing One-sided Forward-bending Sequence’

Topic 6: Physical Yoga Practice: Standing Sequence Part C

• Session 6.1: The ‘One-legged Standing Sequence’
• Session 6.2: The ‘Warrior Sequence’

Topic 7: Physical Yoga Practice: Floor Sequence Part A

• Session 7.1: The ‘East-west Spinal-lengthening Sequence’
• Session 7.2: The ‘Head-to-knee Sequence’
• Session 7.3: The ‘Seated Spinal Twist Sequence’

Topic 8: Physical Yoga Practice: Floor Sequence Part B

• Session 8.1: The ‘Cobblers Sequence’
• Session 8.2 The ‘Cow Sequence’

Topic 9: Physical Yoga Practice: Floor Sequence Part C

• Session 9.1: The ‘Prone Backward-bending Sequence’
• Session 9.2: The ‘Supine Backward-bending Sequence’
• Session 9.3: The ‘Supine Knees-to-chest Spinal-releasing Sequence’

Topic 10: Physical Yoga Practice: Inverted Sequence

• Session 10.1: The Inverted Postures
• Session 10.2: The ‘Shoulderstand Sequence’

Topic 11: ‘Breath Control’

• Session 11.1: Factors that can affect Breathing
• Session 11.2: Simple to Complex Breath-control Exercises

Topic 12: Meditation and Relaxation

• Session 12.1: Concentration and Meditation
• Session 12.2: Supine Relaxation

Topic 13: Revision and Exam (Optional)

Course Assessment and Certification

The most important thing you can achieve from this course is information. However, if you wish to receive a certificate of successful completion then you need to pass 2 online multiple-choice exams (in weeks 7 and 13) and submit an assignment. You do not have to do any of these assessment criteria, if you wish to just do the course and learn what you do on the way, but we have repeatedly found that it is studying for the exams and attempting the assignment, which provides maximum benefit.

Enrolment Costs

The enrolment fee is $587.00 (Australian Dollars, including GST in Australia) for the entire thirteen-week course. Participating students also receive PDF versions of the Yoga Fundamentals course notes book, a course learning and objectives manual, and a set of PowerPoint presentations when they enroll.

 

TOPIC TITLES & LEARNING OBJECTIVES (WHAT YOU WILL LEARN)

Topic 1: The History and Philosophy of Yoga

• Session 1.1: The Purpose of Yoga
  • Definition of yoga
  • The purpose or goal of yoga
  • Hatha yoga, Buddhist yoga and Taoist yoga
  • The purpose of physical yoga on a physiological level
  • Understanding the Indian hatha yoga/ayurveda term prâna, and the Taoist yoga/Chinese medicine term chi
  • Different types of prâna or chi (energy) on a physical level
  • The yoga/ayurveda term citta
  • Different types of citta (information/consciousness) on a physical level

•  Session 1.2: The History of Yoga
  • Why the modern (chair-based sedentary) body has to modify the yoga practiced by the traditional (floor-based active) body
  • Main historical events of the:
    • Vedic yoga period
    • Pre-classical yoga period
    • Classical yoga period
    • Post-classical yoga period
    • Modern yoga period

•  Session 1.3: The Philosophy of Yoga
  • How to approach your yoga practice for the best results
  • Eight fundamental truths in all traditions of yoga
  • Eight stages of astanga yoga
  • Five main yamas (ethical principles of what you should not do)
  • Five main niyamas (ethical principles of what you should do)
  • Principles of dualism and non-dualism in yogic philosophy
  • Main principles of tantric yoga
  • Seven main stages of hatha yoga

 

Topic 2: Basic Applied Anatomy and Physiology of Yoga

• Session 2.1: Bones, Joints and Muscles
  • Main components of the musculoskeletal system
  • Nine main joint complexes of the body
  • Main joint movements at each of the 9 main joint complexes
  • Muscle groups and the principle of opposing (antagonistic) muscle group pairs
  • Muscle activation states: isometric, isotonic, concentric, eccentric and isokinetic
  • ‘Associated joint movements’
  • Main associated joint movements to know when practicing physical yoga or exercise

• Session 2.2: Regulation and Control of the Body
  • The nervous system and its main components
  • Nerve tensioning (neural mobilisation)
  • How the yoga term mudrâ relates to nerve tensioning
  • Using the stretch (myotatic) reflex to facilitate muscle training and control
  • Using the reciprocal reflex to facilitate muscle training and control in active stretching
  • Using the relaxation (inverse myotatic) reflex to facilitate muscle training and control
  • Co-activation (simultaneous tensing) of antagonistic (opposing) muscle group pairs is equivalent to the yoga term bandha
  • Four main states that a pair of antagonistic (opposing) muscle groups may be in, around a joint complex
  • Nine main bandhas in anatomical (musculoskeletal) terms
  • Two main functions of bandhas
  • Two opposing forms of bandha, the ha-bandha (a compressive co-activation) and the tha-bandha (an expansive co-activation)

• Session 2.3: Circulation and Breathing
  • Physical mechanism that hatha yoga uses to move prâna (energy) and citta (information/consciousness) through the nadis (channels) of the body
  • Moving energy and information through the body with seven circulatory pumps
  • Effects of hypertension (high blood pressure)
  • Effects of hypotension (low blood pressure)

• Session 2.4: What You Need to Know in Order to Safely and Effectively Execute a Physical Yoga Exercise
  • Safe and effective execution of a physical yoga exercise (vinyâsa)
  • Elements (essential components) of the final (complex) version of a static posture (âsana)
  • Safely moving from simple (easier) through to complex (harder) versions of a posture (âsana)
  • Order of movement (vinyâsa) required to safely move in and out of a posture (âsana)
  • Devising alternative variations for performing a posture (âsana)

Topic 3: Physical Yoga Practice: Introductory and Finishing Sequences

• Session 3.1: The ‘Nerve-lengthening Sequence’
  • Safe and effective execution of the ‘Nerve lengthening sequence’ (Hasta nadi meru danda vinyâsa), which includes:
    • ‘Mountain posture’ (Tadâsana)
    • Large intestine gesture’ (Atanu puritat mudrâ)
    • ‘Lung gesture’ (Kloman mudrâ)
    • ‘Pericardium gesture’ (Bukha puritat mudrâ)
    • ‘Heart gesture’ (Buddhizuddhi mudrâ)
    • ‘Upward facing arms-up posture’ (Urdhva hastâsana)
    • ‘Heels raised arms-up posture’ (Padanghustha urdhva hastâsana)
    • ‘Heels raised squat posture’ (Padanghustha utkatâsana)
    • ’Upward-facing squat posture’ (Utkatâsana)

• Session 3.2: The ‘Spinal Movements Sequence’
  • Safe and effective execution of the ‘Pure spinal movement sequence’ (Meru danda tada vinyâsa), which includes:
    • ‘Complete spinal lengthening posture’ (Urdhva hasta meru danda tadâsana)
    • ‘Back-spinal lengthening posture’ (Pascima meru danda tadâsana)
    • ’Front-spinal lengthening posture’ (Purva meru danda tadâsana)
    • ‘Side-spinal lengthening posture (Parsva meru danda tadâsana)
    • ‘Twisted-spinal lengthening posture (Parivrtta meru danda tadâsana)

• Session 3.3: The ‘Salute-to-the-sun Sequence’
  • Safe and effective execution of the ‘Salute-to-the sun sequence’ (Surya namaskara vinyâsa), which includes:
    • ‘Standing hands-to-floor posture’ (Hasta uttanâsana)
    • ‘Pendulum posture’ (Lolâsana)
    • ’Push-up posture’ (Cataranga dandâsana)
    • ‘Upward-facing dog posture’ (Urdhva mukha svanâsana)
    • ‘Plank posture’ (San tolanâsana)
    • ‘Downward-facing dog posture’ (Adho mukha svanâsana)
    • ’Upward-facing hands-to-floor posture’ (Urdhva mukha uttanâsana)

• Session 3.4: The ‘Salute-to-the-moon Sequence’
  • Safe and effective execution of the ‘Salute-to-the moon sequence’ (Candra namaskara vinyâsa), which includes:
    • ‘Standing fingers-next-to-heels posture’ (Agguli parsni uttanâsana)
    • ‘Upward-facing floor lunge posture’ (Urdhva mukha san calanâsana)
    • ‘Downward-facing floor lunge posture’ (Adho mukha san calanâsana)
    • ‘Standing lunge posture (Utthita san calanâsana)

• Session 3.5: The ‘Seated Finishing Floor Sequence’
  • Safe and effective execution of the ‘Seated finishing floor sequence’ (Padma vinyâsa), which includes:
    • ‘Lotus posture’ (Padmâsana)
    • ‘Unsupported twisting (revolving) lotus posture’ (Niralamba parivrtta padmâsana)
    • ‘Supported twisting (revolving) lotus posture’ (Parivrtta padmâsana )
    • ‘Supported neck-twisting (revolving) lotus posture’ (Gala parivrtta padmâsana )
    • ‘Upward facing bound lotus posture’ (Urdhva mukha baddha padmasana )
    • ‘Downward facing bound lotus seal posture (Adho mukha baddha padma mudrâsana)
    • ‘Upward facing bound lotus seal posture (Urdhva mukha baddha padma mudrâsana)
    • ‘Scales posture’ (Tolâsana)
    • ‘Seated lotus salute sequence’ (Padma namaskara vinyâsa)

Topic 4: Physical Yoga Practice: Standing Sequence Part A

• Session 4.1: The ‘Triangle Sequence’
  • Safe and effective execution of the ‘Triangle sequence’ (Trikona vinyâsa), which includes:

• ‘Triangle posture’ (‘Utthita trikonâsana )
• ‘Unsupported half-moon posture’ (Niralamba ardha candrâsana )
• ‘Unsupported warrior posture’ (Niralamba virabhadrâsana)
• ‘Unsupported standing knee-to-chest posture’ (Niralamba eka pada pavan muktâsana)

• Session 4.2: The ‘Side-spine Lengthening Sequence’
  • Safe and effective execution of the ‘Side-spine lengthening sequence’ (Parsvakona vinyâsa), which includes:
    • ’Side-spine lengthening posture’ (Utthita parsvakonâsana)
    • ‘Twisted side-spine lengthening posture’ (Parivrtta parsvakonâsana)

 

Topic 5: Physical Yoga Practice: Standing Sequence Part B

• Session 5.1: The ‘Elephant Sequence’
  • Safe and effective execution of the ‘Elephant sequence’ (Gadja vinyâsa), which includes:

• ‘Tall elephant posture’ (Urdhva danda gadjasthana)
• ‘Forward-bending elephant posture’ (Pascima danda gadjasthana)
• ’Backward-bending elephant posture (Purva danda gadjasthana)
• ’Side-bending elephant posture’ (Parsva danda gadjasthana)
• ‘Twisting elephant posture’ (Parivrtta danda gadjasthana)
• ‘Pushing wide-legged forward-bending posture’ (Hasta prasarita paddotonâsana)
• ’Pushing-twisting wide-legged posture’ (Parivrtta hasta prasarita paddotonâsana)
• ‘Pulling wide-legged forward-bendingposture’ (Hasta kulpha prasarita paddotonâsana)
• ’Wide-legged hand-balance posture’ (Samokona adho mukha vrksâsana)

• Session 5.2: The ‘Standing One-sided Forward-bending Sequence’
  • Safe and effective execution of the ‘Standing one-sided forward-bending sequence’ (Parsvotona vinyâsa), which includes:
    • ‘Standing one-sided hamstring-lengthening posture’ (Ardha parsvotonâsana)
    • ‘Standing one-sided forward-bending posture’ (Paripurna parsvotonâsana)

 

Topic 6: Physical Yoga Practice: Standing Sequence Part C

• Session 6.1: The ‘One-legged Standing Sequence’
  • Safe and effective execution of the ‘One-legged standing sequence’ (Utthita eka pada vinyâsa), which includes:

• ‘Unsupported forward-bending one-legged posture’ (Niralamba pascima eka pada padanghusthâsana)
• ‘Forward-bending one-legged posture’ (Pascima eka pada padanghusthâsana )
• ‘Unsupported side-bending one-legged posture’ (Niralamba parvsa eka pada padanghusthâsana)
• ’Side-bending one-legged posture’ (Parvsa eka pada padanghusthâsana )
• ‘Unsupported backward-bending one-legged posture’ (Niralamba purva eka pada padanghusthâsana )
• ’Backward-bending one-legged posture’ (Purva eka pada padanghusthâsana )
• ‘Unsupported twisting one-legged posture’ (Niralamba parivrtta eka pada padanghusthâsana )
• ‘Twisting one-legged posture’ (Parivrtta eka pada padanghusthâsana)

• Session 6.2: The ‘Warrior Sequence’
  • Safe and effective execution of the ‘Warrior sequence’ (Virabhadra vinyâsa), which includes:
    • ‘Extended warrior posture’ (Utthita virabhadrâsana)

 

Topic 7: Physical Yoga Practice: Floor Sequence Part A

• Session 7.1: The ‘East-west Spinal-lengthening Sequence’
  • Safe and effective execution of the ‘East-west spinal-lengthening sequence’ (Pascima purva vinyâsa), which contains:

• ’Spinal-lengthening seated posture’ (Dandâsana )
• ‘Back spinal-lengthening forward-bending posture’ (Pascimotanâsana)
• ‘Front spinal-lengthening backward-bendingposture’ (Purvotanâsana)

• Session 7.2: The ‘Head-to-knee Sequence’
  • Safe and effective execution of the ‘Head-to-knee sequence’ (Janu sirsa vinyâsa), which includes:
    • ‘Simple head-to-knee posture’ (Sukha janu sirsâsana)
    • ‘Sideways head-to-knee posture’ (Parvsa janu sirsâsana)
    • ‘Twisting head-to-knee posture’ (Parivrtta janu sirsâsana)

• Session 7.3: The ‘Seated Spinal Twist Sequence’
  • Safe and effective execution of the  ‘Seated spinal twist sequence’ (Maricya vinyâsa), which includes:
    • ‘Seated spinal twist posture’ (Maricyâsana)

 

Topic 8: Physical Yoga Practice: Floor Sequence Part B

• Session 8.1: The ‘Cobblers Sequence’
  • Safe and effective execution of the ‘Cobblers sequence’ ‘(Baddha kona vinyâsa), which includes:

• ‘Upward facing cobblers posture’ (Urdvha mukha baddha konâsana)
• ‘Downward facing cobblers posture’ (Adho mukha baddha konâsana)

• Session 8.2 The ‘Cow Sequence’
  • Safe and effective execution of the ‘Cow sequence’ (Gomukha vinyâsa), which includes:
    • ‘Upward facing cow posture’ (Urdvha mukha gomukhâsana)
    • ‘Downward facing cow posture’ (Adho mukha gomukhâsana)
    • ‘Twisting cow posture’ (Parivrtta gomukhâsana)
    • ‘Side-lengthening cow posture’ (Parvsa gomukhâsana)

 

Topic 9: Physical Yoga Practice: Floor Sequence Part C

• Session 9.1: The ‘Prone Backward-bending Sequence’
  • Safe and effective execution of the ‘Prone backward-bending (spinal extension) sequence’ (Dhanura vinyâsa), which includes:

• ‘Unsupported prone one-foot-to-buttockposture’ (Niralamba eka pada supta bhekâsana)
• ‘Prone one-foot-to-buttock posture’ (Eka pada supta bhekâsana)
• ‘Unsupported bow posture’ (Niralamba dhanurâsana)
• ‘Bow posture’ (Dhanurâsana)

• Session 9.2: The ‘Supine Backward-bending Sequence’
  • Safe and effective execution of the ‘Supine backward-bending (spinal extension) sequence’ (Urdhva dhanura vinyâsa), which includes:
    • ‘Unsupported arms-up bridge posture’ (Niralamba urdhva hasta setu bandhâsana)
    • ‘Unsupported interlocked-hands bridge posture’ (Niralamba baddha hasta setu bandhâsana)
    • ‘Supported bridge posture’ (Salamba setu bandhâsana)
    • ‘Half backward-arch posture’ (Ardha urdhva dhanurâsana)
    • ‘Backward-arch posture’ (Urdhva dhanurâsana)

• Session 9.3: The ‘Supine Knees-to-chest Spinal-releasing Sequence’
  • Safe and effective execution of the ‘Supine knees to-chest spinal-releasing (spinal flexion) sequence’ (Supta pavan mukta vinyâsa), which includes:
    • ‘Unsupported two-knees-to-chest posture’ (Niralamba supta pavan muktâsana)
    • ‘Supported two-knees-to-chest posture’ (Salamba supta pavan muktâsana)
    • ‘Half sit-up supported two-knees-to-chest posture’ (Salamba uttana supta pavan muktâsana)
    • ‘Unsupported half sit-up two-knees-to-chest posture’ (Niralamba uttana supta pavan muktâsana)
    • ‘Unsupported half sit-up one-knee-to-chest posture’ (Eka pada niralamba uttana supta pavan muktâsana)
    • ‘Supported half sit-up one-knee-to-chest posture’ (Eka pada salamba uttana supta pavan muktâsana)
    • ‘Toes-to-floor supported half sit-up one-kneeto-chest posture’ (Padangustha eka pada salamba supta pavan muktâsana)
    • ’Toes-to-floor unsupported half sit-up one-knee-to-chest posture’ (Padangustha eka pada niralamba uttana supta pavan muktâsana)
    • ’Toes-to-floor supported half sit-up two-knees to-chest posture’ (Padangustha salamba uttana supta pavan muktâsana)
    • ’Toes-to-floor unsupported half sit-up twoknees-to-chest posture’ (Padangustha niralamba uttana supta pavan muktâsana)

 

Topic 10: Physical Yoga Practice: Inverted Sequence

• Session 10.1: The Inverted Postures
  • The purpose of ‘inverted postures’ (Viparita karani mudrâ)
  • Main inverted postures in hatha yoga
  • Contraindications for shoulderstand
  • Prerequisite postures and movements that need to be established before shoulderstand can be safely attempted alone, and/or with the help of an experienced teacher

• Session 10.2: The ‘Shoulderstand Sequence’
  • Simple through complex stages of shoulderstand (Sarvangâsana) in the ‘Shoulderstand sequence’ (Sarvanga vinyâsa) of the ‘inverted postures’ (Viparita karani mudrâ), which include:
    • ‘Legs up the wall posture’ (Salamba urdhva prasarita padâsana)
    • ‘Half shoulderstand posture’ (Ardha salamba sarvangâsana)
    • Full shoulderstand posture’ (Salamba sarvangâsana)
    • ’One-legged shoulderstand posture’ (Eka pada salamba sarvangâsana)
    • ‘Unsupported plough posture’ (Niralamba halâsana)
    • ‘Simple supine intense neck-extending-releasing posture’ (Sukha uttana padâsana)
    • ‘Seated neck-extending-releasing posture’ (Urdhva mukha Pascimotanâsana)

 

Topic 11: ‘Breath Control’ (Pranayama)

• Session 11.1: Factors that can affect Breathing
  • Components of breathing and their features, which include:
  • Shallow tidal (natural relaxed) breathing
    • Long slow breathing,
    • Forced complete exhalation,
    • Full inhalation,
    • Inhalation retention
    • Exhalation retention
  • The effects of hyperventilation and hypoventilation on the body
  • The main features of natural breathing, enhanced abdominal (diaphragmatic) breathing, chest (thoracic) breathing, and complete breathing
  • Different factors that can modify the type of breathing

• Session 11.2: Simple to Complex Breath-control Exercises
  • The effects of various simple breathing patterns and the effects of their practice, including:
    • Supine natural breathing
    • Seated natural breathing
    • Supine abdominal breathing
    • Seated abdominal breathing
    • Supine thoracic breathing
    • Seated thoracic breathing
    • Supine complete yogic breathing (abdominal then thoracic breathing)
    • Seated complete yogic breathing (abdominal then thoracic breathing)
  • Types of breath retention (kumbhaka)
  • Simple to complex forms of breath control practice known as ujjayi prânâyâma

 

Topic 12: Meditation and Relaxation

• Session 12.1: Concentration and Meditation
  • The purpose of meditation
  • Physiological changes associated with the meditative state
  • Simple to complex seated static meditative postures
  • Essential qualities that a seated static meditative posture has to have to allow meditation to be possible
  • Technique of meditation on sounds
  • Technique of meditation on images
  • Technique of meditation on breathing
  • Technique of meditation on physical posture
  • Dynamic (moving) exercises that can induce a dynamic meditative state
  • Advantages and disadvantages of static meditation versus dynamic meditation

• Session 12.2: Supine Relaxation
  • Physiology of ‘Supine Relaxation’ (Yoga nidra)
  • Essential components of corpse posture (Savâsana) in supine relaxation
  • Alternative variations for performing the corpse posture (Savâsana)
  • Technique of ‘systematic whole body supine relaxation’ and how it works
  • Technique of ‘chakra-focused supine relaxation’ and how it works
  • Technique of ‘twelve bridge-focused supine relaxation’ and how it works

 

Are you a step beyond the fundamentals? Then take a look at our more advanced online course which will help you to deepen your understanding of yoga and the human body — Applied Anatomy and Physiology of Yoga — https://yogasynergy.com/shop/anatomy-physiology-yoga-online-course/