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0. Welcome to the Programme
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1. Basic Navigation
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2. Introduction to Yoga
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2A. What is Yoga
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What is Yoga – A Brief Explanation
15 min
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What is Yoga?
10 min
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History of Yoga – Overview
15 min
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History of Yoga – Pre-Classical Period
15 min
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History of Yoga – Classical Period
15 min
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History of Yoga – Post-Classical Period
15 min
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History of Yoga – Modern Period
15 min
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Quiz – History of Yoga
10 questions30 min
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What is Yoga – A Brief Explanation
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2B. Philosophy of Yoga
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Bhagavad Gita – Introduction
30 min
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Bhagavad Gita – the Story
30 min
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Message and influence of Bhagavad Gita I
45 min
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Message and influence of Bhagavad Gita II
45 min
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Ramayana – Introduction
30 min
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Ramayana – the Story
01 hour
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Message of Ramayana
15 min
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Ramayana – After story I
15 min
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Ramayana – After story II
45 min
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Upanishads I
30 min
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Upanishads – Samsara
15 min
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Upanishads – Karma
15 min
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Upanishads – Dharma
15 min
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Upanishads – Moksha
15 min
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Upanishads – Summary
30 min
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Quiz: Philosophy of Yoga
15 questions45 min
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Bhagavad Gita – Introduction
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2C. Yoga Sutra of Patanjali
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Yoga Sutra – Overview
45 min
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Patanjali Yoga Sutras – SamadhiPada
30 min
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Patanjali Yoga Sutras – SadhanaPada
45 min
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Patanjali Yoga Sutras – VibhutiPada
30 min
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Patanjali Yoga Sutras – KaivalyaPada
30 min
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Further Reading – Yoga Sutra Chapter 1
01 hour
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Further Reading – Yoga Sutra Chapter 2
01 hour
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Further Reading – Yoga Sutra Chapter 3
01 hour
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Further Reading – Yoga Sutra Chapter 4
01 hour
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Quiz: Yoga Sutra of Patanjali
12 questions40 min
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Yoga Sutra – Overview
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2D. Ashtanga Yoga
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2E. Stream of Yoga
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3. Hatha Yoga
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3A. Introduction to Hatha Yoga
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3B. Mudra
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Introduction to Mudra
20 min
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Hasta Mudra – Jnana and Chin Mudra
45 min
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Practice – Jnana and Chin Mudra
10 min
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Hasta Mudra – Yoni Mudra
15 min
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Mana Mudra – Shambhavi Mudra
20 min
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Practice – Shambhavi Mudra
15 min
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Mana Mudra – Nasikagra Drishti
20 min
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Practice – Nasikagra Drishti
15 min
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Mana Mudra – Kechari Mudra
20 min
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Practice – Kechari Mudra
15 min
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Mana Mudra – Shanmukhi Mudra
20 min
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Practice – Shanmukhi Mudra
15 min
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Kaya Mudra – Vipareeta Karani Mudra
30 min
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Adhara Mudra
30 min
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Quiz: Mudra
15 questions45 min
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Introduction to Mudra
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3C. Shatkarma
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What is Shatkarma?
20 min
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Neti – Jala Neti
30 min
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Practice – Jala Neti
10 min
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Neti – Sutra Neti
30 min
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Practice – Sutra Neti
10 min
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Kapalabhati
30 min
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Nauli
30 min
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Practice – Nauli
45 min
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Practice – Nauli 1
10 min
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Trataka
30 min
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Practice – Trataka
10 min
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Dhauti – Shankhaprakshalana
01 hour
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Practice – Shankhaprakshalana
10 min
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Dhauti – Vaman Dhauti
45 min
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Practice – Vaman Dhauti
10 min
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Dhauti – Vastra Dhauti
45 min
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Practice – Vastra Dhauti
10 min
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Dhauti – Agnisar Kriya
30 min
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Practice – Agnisar Kriya
10 min
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Dhauti – Vatsara Dhauti
15 min
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Basti – Sthala Basti
30 min
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Basti – Jala Basti
30 min
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Shatkarma Quiz
15 questions45 min
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What is Shatkarma?
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3D. Chakra
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3E. Bandha
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3F. Kosha
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What is Kosha
10 min
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What is Kosha II
10 min
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Annamaya Kosha
15 min
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Develop Annamaya Kosha
10 min
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Pranamaya Kosha
20 min
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Develop Pranamaya Kosha
10 min
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Manomaya Kosha
15 min
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Develop Manomaya Kosha
10 min
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Vijnanamaya Kosha
15 min
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Develop Vijnanamaya Kosha
10 min
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Anandamaya Kosha
15 min
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Develop Anandamaya Kosha
10 min
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Samadhi – Becoming Truth
10 min
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Kosha Quiz
10 questions30 min
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What is Kosha
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4. Meditation and OM
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4A. Meditation
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4B. The Meaning of OM
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5. Pranayama, Vayu and Nadi
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5A. Pranayama
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5B. Pranayama Techniques
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5C. Vayu
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5D. Nadi
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6. Mantra
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What is Mantra?
20 min
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MahaMrityunjaya Mantra
15 min
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MahaMrityunjaya Mantra I
20 min
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Gayatri Mantra
15 min
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Gayatri Mantra I
15 min
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Universal Prayer
15 min
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Universal Prayer I
15 min
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Shanti Mantra
15 min
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Shanti Mantra I
15 min
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Prayer of Harmony
15 min
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Prayer of Harmony I
15 min
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Om Namah Shivaya
15 min
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Om Namah Shivaya I
15 min
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Mantra Quiz
8 questions30 min
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What is Mantra?
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7. Principles of Asana
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7A. Sun Salutation
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Samasthiti (Prayer Pose)
10 min
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Hasta Uttanasana (Raised Arms Pose)
10 min
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Uttanasana (Standing Forward Fold)
10 min
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Anjaneyasana (Supported Low Lunge)
10 min
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Adho Mukha Svanasana (Downward Facing Dog)
10 min
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Ashtanga Namaskara (Eight Point Pose)
10 min
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Bhujangasana (Cobra Pose)
10 min
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Adho Mukha Svanasana (Downward Facing Dog)
10 min
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Anjaneyasana (Supported Low Lunge)
10 min
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Uttanasana (Standing Forward Fold)
10 min
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Hasta Uttanasana (Raised Arms Pose)
10 min
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Samasthiti (Prayer Pose)
10 min
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Traditional Sun Salutation
15 min
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Traditional Sun Salutation Breakdown
20 min
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Sun Salutation (Easy)
10 min
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Sun Salutation (Easy) Breakdown
10 min
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Sun Salutation A
15 min
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Sun Salutation A Breakdown
15 min
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Sun Salutation B
15 min
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Sun Salutation B Breakdown
15 min
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Samasthiti (Prayer Pose)
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7B. Standing Poses
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Warrior I
20 min
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Warrior I Alignment and Teaching
10 min
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Warrior II
20 min
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Warrior II Alignment and Teaching
10 min
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Warrior III
20 min
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Warrior III Alignment and Teaching
10 min
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Triangle Pose
20 min
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Triangle Pose Alignment and Teaching
10 min
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Side Angle
20 min
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Side Angle Alignment and Teaching
10 min
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Pyramid Pose
20 min
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Pyramid Pose Alignment and Teaching
10 min
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Revolved Triangle
20 min
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Revolved Triangle Alignment and Teaching
10 min
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Side Bend
20 min
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Side Bend Alignment and Teaching
10 min
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Half Moon
20 min
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Half Moon Alignment and Teaching
10 min
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Crescent Lunge
20 min
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Crescent Lunge Alignment and Teaching
10 min
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Tree Pose
20 min
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Tree Pose Alignment and Teaching
10 min
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Dancer Pose
20 min
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Dancer Pose Alignment and Teaching
10 min
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Eagle Pose
20 min
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Eagle Pose Alignment and Teaching
10 min
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Warrior I
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7C. Other Poses
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Boat Pose
20 min
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Boat Pose Alignment and Teaching
10 min
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Locust Pose
20 min
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Locust Pose Alignment and Teaching
10 min
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Camel Pose
20 min
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Camel Pose Alignment and Teaching
10 min
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Full Camel
05 min
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Wheel Pose
20 min
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Wheel Pose Alignment and Teaching
10 min
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Wheel Drop Back
05 min
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Bridge Pose
20 min
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Bridge Pose Alignment and Teaching
10 min
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Fish Pose
20 min
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Fish Pose Alignment and Teaching
10 min
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One Legged Seated Forward Fold
20 min
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One Legged Seated Forward Fold Alignment and Teaching
10 min
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Seated Forward Fold
20 min
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Seated Forward Fold Alignment and Teaching
10 min
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Seated Wide Legged Forward Fold
20 min
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Seated Wide Legged Forward Fold Alignment and Teaching
20 min
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Plough Pose
20 min
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Plough Pose Alignment and Teaching
20 min
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Shoulder Pose
20 min
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Shoulder Pose Alignment and Teaching
20 min
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Bow Pose
20 min
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Bow Pose Alignment and Teaching
10 min
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Full Bow
10 min
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Butterfly Pose
20 min
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Butterfly Pose Alignment and Teaching
20 min
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Cobra Pose
20 min
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Cobra Pose Alignment and Teaching
20 min
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Downward Facing Dog
20 min
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Downward Facing Dog Alignment and Teaching
20 min
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Plank Pose
20 min
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Plank Pose Alignment and Teaching
20 min
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Cow-Face Pose
20 min
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Cow-Face Pose Alignment and Teaching
20 min
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Extended Hand to Big Toe Pose
20 min
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Extended Hand to Big Toe Pose Alignment and Teaching
20 min
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Side Plank
20 min
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Side Plank Alignment and Teaching
20 min
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Crow Pose I
10 min
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Crow Pose II
15 min
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Four Limb Pose
20 min
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Four Limb Pose Alignment and Teaching
20 min
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Pigeon Pose
20 min
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Pigeon Pose Alignment and Teaching
20 min
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Side-crow Pose I
20 min
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Side-crow Pose II
10 min
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Chair Pose
20 min
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Chair Pose Alignment and Teaching
20 min
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Crane Pose I
20 min
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Crane Pose II
10 min
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Half-Lord of Fish Pose
20 min
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Half-Lord of Fish Pose Alignment and Teaching
20 min
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Headstand I
10 min
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Headstand II
10 min
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Tripod Headstand
15 min
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Monkey Pose I
20 min
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Monkey Pose II
15 min
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Revolving Side-Angle Pose
20 min
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Revolving Side-Angle Pose Alignment and Teaching
20 min
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Tortoise Pose I
05 min
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Tortoise Pose II
10 min
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Twisted Scissor Pose I
05 min
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Twisted Scissor Pose II
15 min
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Scissor Pose I
05 min
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Scissor Pose II
10 min
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Eight Angle Pose I
05 min
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Eight Angle Pose II
10 min
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One Legged King Pigeon Pose I
05 min
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One Legged King Pigeon Pose II
15 min
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Flying Warrior Pose I
05 min
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Flying Warrior Pose II
15 min
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Forearm Stand
20 min
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Forearm Stand Alignment and Teaching
20 min
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Standing Head to Knee Pose I
05 min
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Standing Head to Knee Pose II
10 min
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Quiz: Principles of Asana
15 questions01 hour
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Boat Pose
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8. Sanskrit
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8A. Standing Poses and Sitting Poses
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8B. Kneeling Poses, Supine poses, Prone poses and Leg balancing poses
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8C. Arm Balancing Poses, Inversion and Sun Salutation
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8D. Recap
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9. Teaching Methodology
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9A. Class Preparation
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9B. During Class
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9C. Class Sequencing
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9D. Teaching Assignment
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10. Asana Practice
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10A. Vinyasa
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90 mins Vinyasa with Samantha
01 hour 30 min
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90 mins Vinyasa with Samantha I
01 hour 30 min
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Vinyasa with Agnes
01 hour
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Vinyasa with Agnes II
01 hour
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Vinyasa with Agnes III
01 hour
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Vinyasa with Agnes IV
01 hour
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Vinyasa with Agnes V
01 hour
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Vinyasa with Jasmine
01 hour
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Vinyasa with Jasmine I
01 hour
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Vinyasa with Jasmine II
01 hour
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Vinyasa with Joanne
01 hour
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Vinyasa with Joanne I
01 hour
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Vinyasa with Joanne II
01 hour
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Vinyasa with Joanne III
01 hour
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Vinyasa with Joanne IV
01 hour
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Vinyasa with Joanne V
01 hour
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Vinyasa with Samantha
01 hour
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Vinyasa with Sandy
01 hour
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90 mins Vinyasa with Samantha
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10B. Core and Arms
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10D. Yin Yang
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10E. Stretching
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10C. Hatha
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10F. Gentle Flow
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11. Human Anatomy
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11A. Basic Concepts
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Basic Human Anatomy Terminology
30 min
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HA – Body Movement Terminology
30 min
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HA – Basic Terminology Quiz
10 questions30 min
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HA – Basic Bones to Know
15 min
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HA – Basic Bones to Know Recap
05 min
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HA – Bone Reference Point
30 min
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HA – Bone Reference Point Recap
10 min
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HA – Bone Reference Point Quiz
5 questions15 min
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HA – Spine
30 min
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HA – Further Reading on Spine
45 min
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HA – Spine Quiz
10 questions30 min
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HA – Joint and Ligament
30 min
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HA – Further Reading on Synovial Joint
45 min
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HA – Joint and Ligament Quiz
10 questions30 min
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HA – Tendon and Muscle
01 hour
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HA – Fascia
30 min
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HA – Tendon, Muscle and Fascia Quiz
10 questions30 min
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Basic Human Anatomy Terminology
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11B. Shoulder
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11C. Hip
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11D. Trunk
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11E. Leg
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11F. Arm and Upper Body
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12. Business of Yoga
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13. Final Exam
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14. Final Words
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