200 Hours Yoga Teacher Training: Part 1 (Bodsphere)

Explore downloadable resources and ebooks on introduction to yoga, paths of yoga, yogic philosophies, and Surya Namaskar C, enabling you to start teaching yoga after completing the course.

Seated warm up opens the body from head to toe and primes you for yoga, running, or workouts on a mat, with breath and neck, shoulders, twists, and chest stretches.

Explore Surya Namaskar C, a two-set, twelve-pose sequence done right leg then left, delivering cardiovascular health, strength, flexibility, and detoxification, with quality over quantity for daily practice.

Master sun salutations c (surya namaskar c) through a guided three-round sequence of precise holds and transitions, including ashwa sanchalanasana, bhujangasana, and hastapadasana.

practice quick Suryanamaskar C as part of 200 hours yoga teacher training - part 1 (Bodsphere). focus on Sun salutations C to reinforce technique and sequencing.

Flow through hip and leg yoga with a wrist-friendly warm-up, tabletop sequence, hamstring and quadricep stretches, hip openers, and gentle spinal movements to release stiffness and improve mobility.

Guide your spine through a sequence of twists, synchronized with three deep breaths, from neck loosening to butterfly pose and seated twists, finishing with sukhasana and namaste.

Begin a gentle morning yoga routine to loosen the neck, spine, and hips with head stretches, neck rotations, and seated cat and cow, finishing with breath work.

Engage in an intermediate strength yoga flow that warms the body in Sukhasana, mobilizes the spine and wrists, flows through plank and lunges, and ends with pranayama and meditation.

Target hips and glutes with a guided sequence that stretches and strengthens the legs, featuring butterfly hip openers, frog and pigeon poses, and mindful breathing throughout.

Practice yin yoga to target tight hips and glutes with slow, long holds, mindful breathing, and stressing the tissues at your edge.

Practice a post workout stretch routine to cool down with wrist and forearm stretches, twists, shoulder stretches, hamstring stretches, and slow, mindful breathing.

Uncover myths about yoga, such as it is only for flexible people, a religion, or limited to Himalayas. Yoga transcends age and gender and offers a holistic, beneficial practice.

Reveal the guru as a divine guide who dispels darkness with the light of knowledge, guiding seekers from the known to the unknown through unconditional love.

Honor the guru parampara by recognizing the lineage of spiritual masters and the teacher-student relationship, delivering yoga with authentic, selfless service.

Explore para vidya and apara vidya from the Mundaka Upanishad, contrasting effortful knowledge such as yajnas, grammar, and science with grace-attained knowledge of the self and supreme reality through meditation.

Patanjali's sutras establish discipline as the foundation of yoga, guiding practitioners toward present-moment awareness, union, and focused effort that evolves toward an effortless, yogic lifestyle.

Explore the four ashrams of life—brahmacharya, grihastha, vanaprashta, and sanyasa—and learn to practice selfless service across every stage, expanding consciousness while staying engaged in daily life.

Explore pancha vrittis, the mind fluctuations: pramana, viparaya, vikalpa, nidra, and smriti, and how yoga chitta vritti nirodha quiets them. Know pratyaksha, anumana, agama, and yoga nidra to deepen practice.

Learn to overcome the panchavritis—the five modulations of the mind (pramana, viparaya, vikalpa, nidra, smriti)—through abhyasa and vairagya, aligning practice with gratitude and mindful detachment.

Explore pancha kleshas, the five causes of suffering in Patanjali yoga sutras, including avidya, asmita, raga, dwesha, and abhinivesha.

Identify obstacles on the path of yoga by recognizing signs of a disturbed mind—dukhha, daurmanasya, angamejayatva, and shvasa prashvasa—per Patanjali Yoga sutras, and overcome them with ek tattva abhyasa.

Explore the Sanskrit root words behind yoga asanas by category—characteristics, anatomical terms, sages and deities, animals, shapes, and numbers—and learn how to explain names to students.

Chitta prasadanam teaches cultivating a gracious mind by relating to people with maitri, karuna, mudita, and upeksha, recognizing feelings are temporary and guiding the mind toward harmony.

Explore hatha yoga as a body-centered practice, using asanas and pranayama to balance energies and move toward one-mindedness. The lecture traces its tradition, texts, and key practices like shatkarmas.

Explore the nine antarayas on the yoga path—vyadhi, sthyana, samshaya, pramada, alasya, avirati, bhranti-darshan, alabdha bhumikatva, and anavasti tattva—and learn to recognize and overcome them.

Trace the history of yoga from Pashupati to Patanjali, a 4000-year story from Vedas to Upanishads, and explore the five limbs shaping Patanjali’s yoga.

Explore Maharishi Patanjali as the author of the Patanjali Yoga Sutras and incarnation of Adishesha, the reference text that compiles yoga knowledge.

Explore the story of Maharishi Patanjali and the origin of the sutras, where yoga, ayurveda, and grammar are taught to a thousand students behind a veil.

Trace the history of yoga as a science of right living uniting body, mind, and spirit, from Shiva and Hiranyagarbha through Patanjali and the Upanishads.

Explore the Vedas and Upanishads as the highest vedic knowledge, learn their four Vedas, the four parts (Samhita, Brahmanas, Aranyakas, Upanishads), and shruti, smriti, and oral guru-shishya transmission.

Explore the yogic timeline across four eras, from the Vedic era to the modern era. Trace texts and figures, including the Vedas, Upanishads, Bhagavad Gita, yoga sutras, and hatha yoga.

Yoga unites the body, mind, and breath, moving you from the physical to the ethereal and from the individual to the cosmos, a gift from ancient rishis, not just asanas.

Explore Patanjali's yoga definition: yoga chitta vritti nirodha, the practice of quieting mind fluctuations to unite body and mind through meditation and pranayama.

Learn to abide in the seer’s nature by recognizing drashtu and swarupe avasthanam, explore how mind vrittis affect perception, and practice self-realization through yoga chitta vritti nirodha.

Apply yoga karmasu kaushalam by being skillful in your action, focusing on the process over the fruits of your action, and cultivating a positive, detached mindset.

Understand Patanjali's heyam dukham anagatham as avoiding future pain by shaping present choices, with yoga acting as a shield of knowledge that strengthens mind and spirit.

Learn how samatwam yoga uchyate defines equanimity as a balanced mind through all experiences, from success to failure. Balance emotions, overcome mental dualities, and perceive life without withdrawal.

Explore Jnana yoga, the path of knowledge, through self-inquiry and three stages—Shravan, Manan, and Nididhyasana—within the four yogic paths (Jnana, Bhakti, Karma, Raja) outlined in the Bhagavad Gita.

Bhakti yoga, the sweetest path of devotion, reveals divinity in everything and replaces jealousy with joy, bliss, and peace, with nine ways to express bhakti toward guru or universal consciousness.

Explore karma yoga, the path of action in which you perform present moment work selflessly, detach from outcomes, and calm the mind to achieve liberation and freedom.

Explore Raja yoga, the royal path of mental discipline aiming for samadhi and self-realization. It equates to Ashtanga yoga, the eightfold path: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi.

Explore the paths of yoga, including jnana yoga—shravan, manan, and nidhidhyasana—bhakti yoga with nine forms, and karma yoga, plus raj yoga and karmic concepts.

Explore ashtanga yoga as a complete philosophy and foundation, uncovering the eight limbs—yama, niyama, asana, pranayama, pratyahara, dharana, dhyan, samadhi—for inner peace and balanced practice.

Explore yama, the first limb of ashtanga yoga, outlining five social ethics: ahimsa, satya, asteya, brahmacharya, and aparigraha, including nonviolence in speech, actions, and thoughts.

Explore Niyama, the second limb of Ashtanga yoga, with five subcategories—Shaucha, Santosha, Tapas, Swadhyaya, and Ishwar Pranidhana—and learn how they form Kriya Yoga through practice, self-study, and surrender.

Explore the third limb of Ashtanga yoga, asana, emphasizing sthira sukham asanam—steady, comfortable postures with breath—practice effortlessly, not about fancy poses, but yoga as a complete philosophy.

Explore pranayama, the practice of regulating breath to harness prana for mind and body, with techniques like Nadi Shodhana and Ujjayi that boost circulation, sleep, and immunity.

Explore pratyahara, the fifth limb of Ashtanga yoga, as a bridge between the first four and last three limbs by withdrawing the senses and noting yoga nidra as a reference.

Explore dharana, the sixth limb of ashtanga yoga, focusing concentration through visualization, mantras, or objects, including trataka kriya; this effort primes deeper meditation and inner awareness toward dhyana.

Explore Dhyana, the effortless meditation that unites mind and body, distinguishes awareness from concentration, and learn how regular practice deepens inner peace and reduces stress hormones.

Explore samadhi, the final limb of ashtanga yoga, where equanimity meets intellect to create oneness with universal consciousness, and see how all eight limbs move toward kaivalya.

Explore the doctrine of the three bodies: gross, subtle, and causal, and how their interrelation informs yoga practice and the pursuit of moksha.

Explore the pancha koshas—the annamaya kosha, pranamaya kosha, manomaya kosha, vigyanamaya kosha, and anandamaya kosha—as described in the Taittiriya Upanishad, and practice yoga to traverse from gross body to bliss.

Explore the seven primary chakras and their emotions, energy pathways, and the concept of zero as a foundation. See how yoga, meditation, and pranayama activate these vibrations for balance.

Explore the panchamahabhutas—fire, air, space, earth, and water—and how they shape body and mind. Learn to transcend these elements through yoga, meditation, and awareness toward pure consciousness.

Explore five mudras tied to the five elements—fire, air, space, earth, water—and learn to balance energy with finger positions like vayu mudra, shunya mudra, prithvi mudra, surya mudra, and varun mudra.

Explore Patanjali Yoga Sutras, aka pys, with four pad chapters—samadhi, sadhana, vibhuti, kaivalya—and keys like Ashtanga Yoga, dharana, abhyasa, and vairagya toward self-realization.

Explore the discipline of yoga, distinguishing self-imposed anushasana from external shasana, and cultivate abhyasa and vairagya for sattvic happiness and seer-centered awareness.

Practice sustained attention and dispassion to establish steady presence in the now, honoring the master and the master's words while cultivating abhyasa, vairagya, and mindful yoga.

Explore the yoga sutras toward samadhi through dispassion, vitarka, vichara, and ananda. Practice virama, abhyasa, and smruti to cultivate unwavering faith and awakened awareness.

Explore who the lord is as the center of consciousness and love that governs creation, and understand how kleshas, karma, and vipaka obscure this core being.

Patanjali outlines nine obstacles and the signs of disturbed mind, urging one-pointed ekatva practice and maitri karuna mudita toward others to awaken jyotishmati pragya.

Develop steadiness of the senses and breath to access sabhija and nirvichara samadhi, with savitarka awareness guiding perception toward the self and the world.

Discover Kriya Yoga, the yoga of action, through tapas, swadhyaya, and Ishwara pranidana, and see how body, speech, and mind tapas purify the self.

Explore tapas and swadhyaya as paths to purification and self-discovery, revealing ego, cravings, and ignorance; cultivate Ishvara pranidhana and meditation to reduce misery and realize samadhi.

Apply viveka to realize the self is separate from the body and world; banish forgetfulness and attachment to end suffering.

Explore the eight limbs of yoga, from yamas and niyamas to asana, pranayama, pratyahara, dhyana, dharana, and samadhi, and learn how Viveka guides conscious action and inner transformation.