BinduSar Yoga Rishikesh 

Module 1- Introduction to Ashtanga Vinyasa Yoga

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• Meaning and philosophy of Ashta (eight) and Vinyasa

• Origin and lineage of Ashtanga Yoga

• Understanding Parampara (teacher–student tradition)

• Difference between Ashtanga Vinyasa and other yoga styles

• Mysore style vs. Led class practice

• Discipline, consistency, and self-practice (Svādhyāya)

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The Eight Limbs of Yoga (Ashtanga)

• A structured study of Ashtanga Yoga based on the original Yoga Sutras of Patanjali, focusing on real life application and transformative teaching methods.

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Module 2- Tristhana: The Three Pillars of Ashtanga

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• Asana – alignment, stability, and comfort

• Pranayama – Ujjayi breathing

• Drsti – nine traditional gaze points

• How Tristhana creates meditation in movement

 

Module 3- Vinyasa System & Breath

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• Meaning of Vinyasa Krama (intelligent sequencing)

• Synchronization of breath and movement

• Counting Vinyasa (traditional Sanskrit count)

• Importance of rhythm, flow, and bandha awareness

• Common mistakes in vinyasa practice

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Module 4- Bandhas (Energy Locks)

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• Mula Bandha – pelvic floor awareness

• Uddiyana Bandha – abdominal lift

• Jalandhara Bandha – throat lock (introductory understanding)

• Bandhas in asana and pranayama

• Energetic and physiological effects of bandhas

 

Module 5. Primary Series (Yoga Chikitsa) – Detailed Study

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Purpose: Detoxification, alignment, and strength

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• Surya Namaskara A & B (detailed breakdown)

• Standing sequence – alignment and transitions

• Seated postures – forward bends, twists, hip openers

• Finishing sequence – backbends and inversions

• Closing sequence and rest

• Benefits and contraindications of each posture

• Modifications for beginners and injuries

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Module 6. Intermediate Series (Nadi Shodhana) – Introduction

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(Full study in 300-hour / advanced modules)

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• Purpose of the Intermediate Series (introduction to the practice)

• Nervous system purification

• Backbends and energetic challenges

• Safe preparation and progression

• When and how to introduce Intermediate poses

 

Module 7. Anatomy & Physiology for Ashtanga Yoga

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• Functional anatomy of spine, hips, shoulders, knees

• Muscles used in Surya Namaskar and standing postures

• Joint safety and injury prevention

• Breath mechanics and diaphragm function

• Understanding flexibility vs. stability

• Common Ashtanga injuries and how to avoid them

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Module 8. Pranayama in Ashtanga Tradition

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• Ujjayi pranayama (practice and refinement)

• Introduction to traditional pranayama sequence

• Breath retention (basic understanding)

• Contraindications and precautions

• Pranayama as preparation for meditation

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Module 9. Drishti & Mental Focus

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• Nine traditional drishtis

• Role of gaze in concentration and balance

• Developing internal awareness

• Using drishti to calm the mind

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Module 10. Meditation & Mind Training

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• Seated meditation techniques

• Breath awareness meditation

• Mantra and silent observation

• Integrating meditation with Asana practice

• Dealing with restlessness and resistance

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Module 11. Teaching Methodology

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• How to structure a Led Ashtanga class

• Introduction to Mysore-style teaching

• Verbal cues vs. hands-on adjustments

• Sequencing principles

• Voice, presence, and confidence as a teacher

• Ethical responsibilities of a yoga teacher

 

Module 12. Adjustments & Assists

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• Principles of safe hands-on adjustments

• Consent and communication

• Common adjustments in Surya Namaskar and Primary Series

• Energetic vs. mechanical adjustments

• Use of props in Ashtanga (when and why)

 

Module 13. Sanskrit & Chanting

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• Opening and closing Ashtanga chants

• Meaning and pronunciation

• Basic Sanskrit posture names

• Importance of sound and vibration

 

Module 15. Lifestyle & Yogic Discipline

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• Daily routine (Dinacharya) for practitioners

• Diet and yogic nutrition basics

• Rest, recovery, and sleep

• Managing ego, comparison, and attachment in practice

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Self-Practice & Assessment

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• Daily guided and self-practice sessions

• Teaching practicums

• Posture demonstrations

• Written and practical assessments

• Feedback and personal growth review