Yoga Teacher Training in Portugal

• Art of Mantra
• Science of Mantra
• Power of Mantra
• Formation of Mantra
• Mantra Chanting

Mantra Chanting is a powerful tool which develops a spiritual connection inside you. It, in turn, creates a balance between the body, mind, and spirit.

• How to chant the mantra properly?
• Om Mantra
• Peaceful Shiva Mantra
• Energetic Durga Mantra
• Joyous Krishna Mantra
• Gayatri Mantra for the purification of the mind
• Sahana Mantra for Guru Disciple Study
• Guru Mantra for paying homage to Guru

• Pavan Muktasana series 1 (Antirheumatic Exercise series 1)
• Pavan Muktasana series 2 (Antirheumatic Exercise series 2)
• Pavan Muktasana series 3 (Antirheumatic Exercise series 3)
• Centering postures series (Yoga Sequence Builder)
• Surya Namaskar (Sun Salutation)
• Standing postures series
• Kneeling postures series
• Sitting Postures series
• Forward bending postures series
• Backwards bending postures series
• Supine postures series
• Prone Postures series
• Fire Series series
• Inversions series
• Twisting postures series
• Balancing Postures series
• Relaxing Posture series
• Meditative Asana Series
• Theory of Hatha Yoga
• Ancient Scriptures & Texts of Hatha Yoga
• Aim and Objectives
• Yoga as a Therapy
• Yoga as Balancing

More than a teaching session conducted by yog gurus, Mysore Style Ashtanga Yoga is a self-assisted and practice class. All students are doing the same sequence and postures, supported by experienced teachers.

• Introduction
• History
• Awakening the Inner Fire
• The Breath of Life (Prana)
• Chakras
• Eight Limbs of Yoga (Ashtanga Yoga)
• The practice of K.Pattabhi Jois
• Bandha practice
• Drishti (Focusing the Attention)
• Use of yoga props and instruments
• Sun Salutation A & B (week 1) - Surya Namaskar Series A & B
• Standing Asana Series (week 2)
• Sitting Asana Series (Week 3)
• Finishing Asana Series (Week 3)
• Teaching Practices (Traditional & Mysore Style- Week 4)
• Padangustasana (Big toes Posture)
• Pada hastasana (Hand under foot posture)
• Utthita trikoṇasana (A+B) (Triangle posture)
• Utthita parsvakonasana (A+B) (Extended side angle pose)
• Prasarita padottanasana (A,B,C,D) (Intense wide leg stretch)
• Parsvottanasana (Intense side stretch posture)
• Utthita hasta padangustasana (Hand to big toe posture)
• Ardha bandha padmottanasana (Half-bound lotus forward bend)
• Utkatasana (Fierce pose)
• Virabhadrasana (Warrier pose) A+B
• 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)
• Navasana (Boat Pose)
• Bhujapiḍasana (Shoulder Pressure Pose)
• Kurmasana (Tortoise Pose)
• Suptakurmasana (Reclining Turtle Pose Yoga)
• Garbhapindasana (Womb Pose)
• Kukkutasana (Cockerel Pose, or Rooster Posture)
• Baddha Konasana (Bound Angle Pose, Butterfly Pos
• Upavistha Konasana (Seated Angle Posture)
• Suptakonasana
• Supta Padangustasna
• Ubhaya Padangustasna
• Urdhvamukha Pascimattanasana
• Setubandhasana (Bridge Pose)
• Finishing Postures
• Urdhva Dhanurasana (upward bow posture)
• Salaṁba sarvangasana (shoulder stand posture)
• Halasana (plough posture)
• Karṇa pidasana (ear pressure posture)
• Baddha padmasana (sealed lotus pose)
• yoga mudra (sealed yoga posture)
• Padmasana (Lotus posture)
• Savasana (Corpse pose)

Prana, the life energy Yama means control. It is the foundation practice of the traditional form of yoga. It is not just a breathing practice but much more than this. The class of pranayama reveals its secrets and the power of pranayama to gain the right health, peace, and balance.

• Week 1: Step wise knowledge of pranayama and building strength.
• Week 2: From the beginning to the deep core of pranayama.
• Week 3: Advance practice by holding the breath and manifesting chakra awareness.
• Week 4: Teaching practice while moving to the master level of the breath.

• Definition of Prana
• Definition of Pranayama
• Definition of breath
• Connection of the Prana and the breath
• Importance of Pranayama
• Benefits of Pranayama
• Preparing ourselves to practice pranayama
• Aspects of Breathing
• Ancient Texts of Breathing
• General understanding
• Knowledge of nostrils
• Activating nostrils for pranayama
• Secrets of Pranayama
• Breath flow in 5 elements
• Unit of Prana
• Function of Prana
• Three levels of Prana
• Three Gunas
• Flow of Prana
• Quality of breath
• Imbalance of Prana
• Retention of breath
• 6 Sitting postures for Pranayama practices
• Breathing pattern
• Chakras and Kundalini connect with Prana
• Beginners and Intermediate Practices of Pranayama
• Clavicular Pranayama
• Thoracic Pranayama
• Diaphragmatic Pranayama
• Yogic Pranayama
• Pranava Pranayama (Om Meditation Breathing)
• Nadi Shodhana Pranayama or Anulom Vilom Pranayama
• Bhastrika Pranayama (Bellows Breath)
• Kapalbhati Pranayama (Skull Shining Breath)
• Bhramari Pranayama (Humming Bee Breath)
• Ujjayi Pranayama (Ocean Breath)
• Sitali Pranayama (Cooling Breath)
• Sitkari Pranayama (Hissing Breath)
• Murcha Pranayama (Swooning Breath Yoga)
• Surya Bhedi Pranayama (Right Nostril Breathing)
• Chandra Bhedi Pranayama (Left Nostril Breathing)

Just like you involve your body in physical exercise for its benefits, in the same way, meditation is an exercise for mental health. With the power of meditation, you can control your mind and block negative and unnecessary thoughts. You enter into a deep state of relaxation where peace is the ultimate goal. During the meditation class, you are advised to sit quietly by keeping your focus on a single thing. It helps you in eliminating tension and stress. With the 200 Hours yoga teacher training course, you get to learn basic and intermediate techniques of meditation.

• Week 1: Introducing Meditation and Building Foundation
• Week 2: Making the mind able to focus on a single aspect with concentration process and exercises.
• Week 3: Meditation Techniques
• Week 4: Chakra Awareness and Kundalini Meditation

• What is Meditation?
• History and Origin of Meditation
• How to prepare yourself for Meditation?
• What Meditation is actually?
• What Meditation is not?
• Why to meditate?
• How to meditate?
• Where to meditate?
• When to meditate?
• Philosophy of Meditation
• Meditation Traditions
• Meditation Scriptures
• Aim and Objectives of Meditation
• Sitting Positions
• How to Sit Correctly
• Preliminary Practices Before Practicing Meditation
• Diaphragmatic Breathing in Meditation
• Correct Breathing in Meditation
• How to Relax in Meditation?
• Lifestyle in Meditation
• Diet of Meditation
• Why should one sleep while meditating?
• What are the rules of meditation?
• Styles of Meditation Practices
• Himalayan Meditation Practices
• Basics Foundation Meditation Practice
• Breath- Mind- Mantra Awareness
• Trataka Meditation
• Nada Meditation Practices
• Music Meditation
• Om Meditation
• Mantra Power Meditation
• Active Meditation Practices
• Dynamic Moving Meditation (Osho)
• Buddha Walking Meditation
• Karma Yoga Meditation
• Natraj Meditation
• Sufi Meditation
• Gaurishankar Meditation
• Ajna Chakra Awakening Meditation
• Kundalini Active Meditation
• Vipassana & Passive Meditation Practices
• Breath Awareness (Anapana)
• Mindfulness and Sensation
• Total Awareness Practice
• How to Do Japa (recitation)
• Kirtan Even and Creating a Spiritual Vibe
• One-Day Silence Meditation
• Silence Practice

Yoga Nidra is also known as Psychic Sleep. The practice creates a state between waking and sleeping. It is a state of consciousness. One can go into this deep and conscious sleep with the practice of guided meditation. Yoga Nidra can also be termed as the victory over sleep. You can relax your mind and complete the sleep of 8 hours in just a short practice of yoga nidra. When you go through the epic, Mahabharata, you get to know that Arjuna (one of the Pandavas) was associated with Yoga Nidra.

• Week 1: Basic Relaxation Practices
• Week 2: Visualisation Yoga Nidra
• Week 3: Chakra Awareness Yoga Nidra
• Week 4: Inner Flame Yoga Nidra
What'll you learn?
• Basics of Yoga Nidra
• Meaning of Yoga Nidra
• Purpose of Yoga Nidra
• Different Schools of Yoga Nidra
• Traditions of Yoga Nidra
• Tantric Origin of Yoga Nidra
• Lifestyle for Yoga Nidra Practitioners
• Rules for Yoga Nidra Practitioners
• Benefits of Yoga Nidra
• Risks of Yoga Nidra
• Difference Between Yoga Nidra and Meditation
• Yoga Nidra Experience
• Yoga Nidra and Healing
• 4 States of Consciousness
• 3 Body Awareness
• Tension Relaxation

"Shat" means "Six" and "Karma" means "Actions". Thus, as per yogic science, Shatkarma is six cleansing actions that help to clean your body and mind. It is well described in the Hatha Yoga Tradition. Shatkarma is an important practice to maintain a balance between body and mind and also promote well-being. The practice eliminates toxins from the body and unblocks energy channels.

• Introduction to Shatkarma
• Benefits of Shatkarma
• Risks of Shatkarma
• Who should practice it?
• Who should not practice it?
• Experiences
• Preparation to Shatkarma
• Practices After Completing It
• Cleansing of Nadis or Energy Channels
• Practices that you will learn
• Jihwa Dhauti (Tongue Cleansing)
• Danta Dhauti (Teeth Cleansing)
• Karna Dhauti (Ear Cleansing)
• Jalaneti (Cleansing with Water)
• Kapalbhati (Mind Cleansing)
• Agnisara (Cleansing with Fire)

Yoga Philosophy is a powerful subject that can change one's life. Many are confused that it only exists in Patanjali's Yoga Sutras but this is not true. It is the philosophy of life which can also be found in Bhagwat Geeta, Hatha Yoga Pradipika and Upanishads. The basic and main philosophy of yoga is simple, body, mind, and soul are one and one can not separate them.

• Introduction to Indian Culture
• Spirituality and Himalayan Tradition
• Introduction to the Ancient Scriptures of Yoga and Spirituality
• Meaning of Indian Philosophy
• Purpose of Indian Philosophy
• Introduction to 9 Major Indian Philosophy
• What is Yoga Philosophy the Most Important among All?
• History of Yoga
• Types of Yoga

• Patanjali and His Work
• Introduction to Yoga Sutras Text
• Eight Limbs of Yoga (Ahimsa, Satya, Asteya, Brahmacharya, Aparigraha, Saucha, Santosha, and Tapas)
• Yamas & Niyamas
• Philosophy of Asana & Pranayama
• Karmic Science

• Concentration, Meditation, and Samadhi
• First Chapter
• Second Chapter
• Third and Fourth Chapters of Patanjali
• Mind and Its Control
• Introduction to Bhagavat Geeta & Upanishad

• Chakras
• Nadi
• Kundalini
• Three Fold Pain
• Three Bodies (Sharira)
• Pancha kosha
• Tri-guna
• Mahabhuta (Theory of Elements

In yoga, anatomy is a crucial subject for yoga teachers and learners. In the class, you will get to know physical anatomy and spiritual anatomy.

• Physical Anatomy
• Introduction to Body
• Bodily Structures
• Body Planes
• Anatomical Movements
• Bones of the Skull
• Cervical Vertebrae
• Shoulder Girdle/ Arm Bones/ Pelvic Region
• Deformities of the Spine
• Lower Extremity
• Tendons and Ligaments
• Muscular System
• Nervous System
• Respiratory System
• Spiritual Anatomy
• Nadi (Energy Channel)
• Chakras (Energy Centres)
• Kundalini (Prime Energy and Souce of All Creativity)
• Pancha kosha (5 Layers)
• Pancha Mahabhuta (5 Elements and Body Structure)
• Tri-Guna (Three Attributes)

Yoga is the wellness science for nurturing the body, mind and spirit. It is the natural healing process to keep you healthy and free from illness. Yoga therapy uses yoga postures, breathing exercises (pranayama), meditation, and other practices to improve physical and mental well-being. Yoga therapy encourages the amalgamation of the body, mind, and spirit.

• Definition of Yoga Therapy
• Rules and Regulations of Yoga Therapy
• Healing Through Asana, Pranayama and Meditation
• Therapy for Common Diseases

Ayurveda is the oldest and the most natural system of medicine that originated in India years ago. It is approximately 3000 years ago medicinal science. Ayurveda is derived from two words, "Ayur" means "Life" and "Veda" means "Science", thus Ayurveda describes the meaning "Science of Life" or 'Knowledge of Life'. As per Ayurvedic Science, the body is made up of five elements, i.e. Akash (Ether), Vayu (Air), Agni (Fire), Apas (Water), and Prithvi (Earth). These 5 elements create 3 doshas namely, Kapha, Vata and Pitta. When these are balanced, then an individual remains healthy and when these are imbalances, an individual remains ill. Ayurveda helps in balancing all of these to give you a healthy lifestyle.

• What is Ayurveda?
• Ayurvedic Treatment and its Unique Features
• Ayurveda and Its Diversified Areas
• Ashtanga Ayurveda
• Fundamentals of Ayurveda
• Panchamahabhuta [Earth (Prithvi), Water (Jal), Fire (Agni), Air (Vayu) and Aether / Space (Aakash)]
• Kapha
• Vata
• Pitta
• Prakriti- Know Your Constitution

Mudra is a symbolic gesture. It is normally practices with hands and fingers, explaining the flow of energy in the subtle body. It brings a wondrous change in body and mind.

• The Secrets of Mudra
• The Position of Elements in the Hands
• The Need for Mudra
• Advantages of Mudras
• Special Guidelines About Mudra
• Gyan Mudra (Gesture of Wisdom)
• Purn Gyan Mudra (Gesture of Complete Wisdom)
• Vairagya Mudra (Gesture of Dispassion)
• Abhaya Mudra (Gesture of Fearlessness)
• Dhyana Mudra (Meditation Mudra)
• Vayu Mudra (Gesture of Air)
• Pran Mudra (Gesture of Prana)
• Prithvi Mudra (Gesture of Earth)
• Surya Mudra (Gesture of Sun)
• Varun Mudra (Gesture of God of Water)
• Shoonya mudra (Gesture of Openness, Space)
• Pran-Apan Mudra (Gesture of Prana Apana)

Bandhas is the Sanskrit word which means Lock. The aim of it is to block the energy flow from a particular part of the body. When the lock is opened, then the energy flows properly throughout the body and maintains overall wellness and vitality.

• Meaning and Importance of Energy Lock
• Why the Energy Lock and How Our Energy Gets Drained
• Energy Knots and How to Open Them
• Understanding the Three Chakras (Muladhara, Manipura, Visuddhi)
• Experience with Energy Lock
• Benefits and Risks of Bandha Practices
• Practices (Beginners and Intermediate Level)
• Agnisar (Preparation to Uddiyana)
• Vahir Kumbhaka (External Retention)
• Antar Kumbhaka (Internal Rentention)
• Ashwini Mudra to prepare Mulabandha
• Vajroli Mudra to prepare Mulabandha
• Mula bandhas (Root lock)
• Uddiyana bandha (Abdominal lock)
• Jalandhar Bandha (Throat Lock)

While being a student, it is also necessary to learn to teach. You are on a journey from being a student to a teacher.

• Proper sequence
• Avoid injuries
• Happiness during and after the practice
• Work with various styles of yoga and in all levels
• Meditative experience
• Managing the energy flow
• Balancing the energy flow

• Proper demonstration of a Yoga practice
• The proper way to instruct and guide a lesson
• Proper alignment of yoga postures
• Proper adjustment with/ without props
• Yogic personality establishment

In yoga, alignment is the right way to perform any asana so that one can minimise the risk of injury and reap maximum benefits from it.

• Sense of alignment
• Role of alignment in daily practice
• Balancing prana & chakras
• Alignment and 5 koshas
• Importance of Alignment
• A different aspect of Alignment
• Minimising the risk of injuries
• Increase the movement of joints
• Alignment based on body regions
• Upper Limb alignment
• Lower Limb alignment
• Torso – Thorax - Abdomen – Pelvis Alignment
• Alignment of Head & Neck
• Alignment of the spine
• Basic postures of alignment
• Bringing the body into comfortable zone
• Balancing the body and mind

Adjustment in yoga is also about learning the correct technique of yoga.

• What is yoga adjustment?
• Sense of yoga adjustment
• Level of yoga adjustment
• Why adjustment is needed in yoga asana
• Role of adjustments in yoga asana class
• The right technique for perfect adjustment
• Bandhas
• Dynamics of each asana
• How to adjust self adjust in a posture
• How to adjust to others during the class
• Methods of Adjustment
• Tools and props to achieve the peak in the posture
• Body weight management
• Safety rules
• Preparations for adjustment