200 HOUR YOGA TEACHER TRAINING IN RISHIKESH

This style of Yoga is the original and traditional Yoga. When we practice Hatha Yoga asanas, we perform postures, which give us a strong foundation and help us on the journey to self-discovery. The word Hatha is a combination of two Sanskrit words: Ham and Tham. Ham represents Pingala nadi, the physical force, the masculine and the sun. Tham represents the Ida nadi, the mental force, the feminine and the moon. Hatha is the balance and harmony of these two forces so that the third force, the Sushumna nadi, can be awakened. When these two energies work in balance, the Sushumna starts flowing, becoming the pathway of free-flowing energy in the body. Through practising Hatha Yoga postures, we gain benefits both mentally, physically and spiritually.

In Vinyasa, we flow from one posture to another in smooth transitions. This practice helps us to gain flexibility, strength and a feeling of a balanced body and mind. The flow is often fast-paced, with only one breath per movement or posture. This style of yoga is also known as ‘Flow’, and you move through a sequence of postures with one leg leading and then the same sequence of postures with the other leg leading afterwards. This way of practising is opposed to, for example, Hatha Yoga, where we focus on one pose to practice on both sides of the body before moving to another pose.

At Hatha Yoga World, we are passionate about teaching this topic because it is important to understand how being in the correct posture or adjusting a student into the correct posture allows the practitioner to gain the full benefits of an asana. At the same time, the practitioner can be sure to be free from injuries if aligned correctly.

In the Pranayama practices, four important aspects of breathing are utilised. These are Pooraka or inhalation, Rachaka or exhalation, Antar kumbhaka or internal breath retention and Bahir kumbhaka or external breath retention. The most crucial part of Pranayama is Kumbhaka or breath retention. However, to perform Kumbhaka successfully, there must be a gradual development of control over the function of respiration. Therefore, in the Pranayama practices, more emphasis is given to inhalation and exhalation at the beginning to strengthen the lungs and balance the nervous and pranic systems in preparation for practising Kumbhaka.

There are many topics in anatomy, and it is beneficial information to gain and bring that knowledge into a Yoga practice. You understand how the body works and reacts to specific postures and techniques. For example, it is helpful to know how the respiratory system functions when performing pranayama. When you practice an asana, you can visualise how the skeletal system is placed when you have learned about the bones and joints.

Meditation is the practice of being present and mindful. It could be done seated, walking or even during gardening. An interesting fact about asanas is that we perform asanas to gain a healthy body free from disease and pain. Therefore, meditating is possible instead of only noticing the disease and pain. Meditation brings calmness to the mind, helps you to move inwards and deepen your spiritual connection.

Yoga is a lifestyle, so topics to teach and learn are endless. When studying Yoga philosophy, you will be introduced to the paths of Yoga like Bhakti Yoga (Yoga of devotion), Karma Yoga (Yoga of action), Jnana Yoga (Yoga of knowledge), Hatha Yoga (Yoga of the physical balance), Raja Yoga (Yoga of meditation / Royal path) and the eight limbs of Yoga which is a guide to live well.

Being a Yoga instructor, it is essential to know each asana’s target areas, understand their function, offer modifications, and have dedicated self-practice to discover asanas. Other important teaching factors are clear communication with students and a gentle approach when giving instructions. Could you observe students to see if anyone needs props? Props can be used or not at all. While teaching Yoga, an instructor can adjust physically, but verbal adjustments are also a great way to guide. While adjusting physically, you can make minor adjustments like tilting the pelvis, modifying the asana or completely changing the asana to make the same stretch available to different body types.

Knowledge of postures, alignment, and philosophy gives you the tools to practice and experience Yoga independently. This means you can practice Yoga anywhere and use it in your daily life without dependent on anyone to guide you. Only through practice can we get better at Yoga and gain more experience. When practising yourself, you realise what you have truly learned and what you can study further. Self-practice means self-realisation.

Mantras are sacred words or sentences that can be chanted in meditation or during a Yoga session to set an intention. The well-known mantra AUM or OM is considered the most sacred and is chanted at the beginning and end of most ancient Yogic texts and in most Yoga classes. Om represents the sound of the universe. Another example of a chant is ‘OM shanti, shanti, shanti’. Shanti means ‘peace’.

The first Kriya introduced at Hatha Yoga World during the course is Neti. Kriyas helps to purify the body, and Neti purifies the sinuses and nasal cavities. Shatkarma means six actions of purification. These purification practices balance the pranic flow and harmonise the three Doshas to balance bodily functions. If the body is full of toxins, the system and organs are not coordinating, and it is impossible to progress on the spiritual path. The six purification practices are Neti, Dhauti, Basti, Nauli, Kapalbhati and Trataka.

Karma Yoga is the science of achieving perfection in action. Karma Yoga is based on a general understanding of Karma and reincarnation. It is believed that people are born with certain tendencies, both positive and negative, from their previous lives. These tendencies push one toward performing specific actions in the present life. Karma comes from the Sanskrit root ‘Kri’, which means to do, to act. We are active in every moment of our lives, continuously involved in action, and with consciousness, we can do good.