• PavanMuktasana series 1 (15 practices)
• PavanMuktasana series 2 (10 practices)
• PavanMuktasana series 3 (10 practices)
• Centering postures series (Yoga Sequence Builder) (5 practices)
• Surya Namaskar (Sun Salutation) (12 asana series)
• Chandra Namaskar (Moon Salutation) (12 Asana Series)
• Standing postures series (10 practices)
• Kneeling postures series (5 practices)
• Sitting Postures series (10 practices)
• Forward bending postures series (5 practices)
• Backward bending postures series (5 practices)
• Supine postures series (6 practices)
• Prone Postures series (5 practices)
• Fire Series series (5 practices)
• Inversions series (5 practices)
• Twisting postures series (5 practices)
• Balancing Postures series (5 practices)
• Relaxing Posture series (5 practices)
• Meditative Asana Series (5 practices)

Study and practice of the Primary Series

Standing Postures

• Samasthiti
• Sun salutation A & B (Surya Namaskar Series A & B)
• Padangustasana (Big toes Posture)
• Pada hastasana (Hand under foot posture)
• Utthita Trikonasana (Triangle posture)
• Parivritta Trikonasana (Revolved Triangle Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Parivritta Parshvakonasana (The Revolved Side Angle Pose)
• Prasarita Padottanasana (A, B, C & D) (Wide-legged Forward Fold A, B, C & D)
• Parshvottanasana (Side Stretch Pose)

Seated Postures

• Dandasana (Staff pose)
• Pascimattanasana (Intense west stretch or sitting forward bend)
• Purvattanasana (Intense east stretch)
• Ardha bandha padma pascimattanasana (Half bound lotus forward bend)
• Tiryangmukha Eka pada pascimattanasana (Reverse the leg, one leg intense stretch)
• Janusirsasana (Head-to-knee pose)
• Marichyasana (Leg Binding Pose)

Finishing Postures

• Urdhva Dhanurasana (upward bow posture)
• Salaṁba sarvangasana (shoulder stand posture)
• Halasana (plough posture)
• Karṇa pidasana (ear pressure posture)
• Pindasana (Embryo Pose)
• Matsyasana (Fish Pose)
• Uttanapadasana (Leg Lifting Posture)
• Chakrasana (Wheel Pose)
• Shirshasana (Yoga Headstand)
• Baddhapadmāsana (Bound Lotus Posture)
• Yoga Mudra
• Padmasana (Lotus Pose)
• Utpluthiḥ
• Savasana (Corpse Pose)

• Nadi Shodhana (alternate nostril breathing)
• Ujjayi (the psychic or victorious breath)
• Shitkari (hissing breath)
• Sheetali (cooling breath)
• Kapalabhati (frontal brain cleansing breath)
• Bhramari (humming bee breath)
• Bhastrika (bellows breath)
• Suryabheda (vitality stimulating breath) including advance variations.

• Jala Neti
• Vamana Dhauti
• Uddiyana Bhanda
• Sutra Neti
• Kapalabhati

• Jnana mudra
• Chin mudra
• Yoni mudra
• Bhairava mudra
• Shambhavi mudra

• Release emotional knots through body points, breath, sound, and meditation
• Understanding the link between emotions, body, and thought patterns

• Systematic practice for physical, mental, and emotional tranquillity
• Breathing awareness, mantra meditation, Trataka, and concentration tips

• Body points
• Treatment Structure
• Theory & Lecture
• Bhairava mudra
• Treatment Practice
• Relationship between emotional accumulation in body and thought pattern

• Breathing awareness meditation
• AUM (Om) or mantra meditation
• Trataka
• Tips for developing concentration
• Silence practice

At Lalitha’s Yoga, learn effective class planning and create a positive, transformative environment experience.

What You'll Learn:

• Designing and organizing a yoga asana class
• Principles of effective demonstration
• Essential traits of a teacher and various teaching methodologies
• Utilizing breath and voice during instruction
• Observing, assisting, and providing corrections
• Crafting and delivering verbal cues
• Making functional modifications, addressing injuries, and ensuring safety
• Detailed guidelines for each asana (as outlined in the manual)
• Techniques for assisting with inversions

Engage in teaching practice led by peers and instructors, focusing on demonstration, alignment, and providing guidance.

What You'll Learn:

• Traits of an effective teacher
• Delivering clear instructions
• Executing demonstrations
• Ensuring proper alignment
• Providing personalized attention to each student

Engage in teaching practice led by peers and instructors, focusing on demonstration, alignment, and providing guidance.

What You'll Learn:

• Proper understanding of the physical body will help to prevent injury before, during, and after practice.
• Anatomy informs safe movement; energy anatomy supports balance in yoga.
• Analyzing anatomy, focusing on muscle and bone differences via compression, tension, proportions, and orientation.
• Overview of diverse bodily systems
•  Skeleton, muscles, connective tissue, nerves, primary body movements
• Inhalation and respiratory functions
• Applying anatomy practically to poses

Essential yoga elements covered:

• Yoga’s meaning, concepts, and history
• Four paths of yoga (Jnana, Raja, Bhakti, Karma Yoga)
• Ashtanga & Hatha Yoga
• Prana (bioplasmic energy)
• Chakra system: qualities, activation, balancing techniques
• Energy or nadi system
• Meditation: introduction, practices, addressing mental issues
• Guru-disciple relationship
• Kriya Yoga
• Five body types (sheaths or koshas)

Nidra brings deep relaxation, leading to ‘turiya’—pure bliss through various relaxation techniques.