| 1 |
June |
Introduction to Yoga, Sukhasana (Easy Pose), Tadasana (Mountain Pose), Vrikshasana (Tree Pose), Trikonasana (Triangle Pose) |
Posture, Balance & Flexibility |
Understanding yoga basics, develop proper sitting & standing postures, improve balance and lateral flexibility |
| 2 |
July |
Virabhadrasana I & II (Warrior Poses), Utkatasana (Chair Pose), Padahastasana (Hand to Foot Pose) |
Strength & Endurance |
Build leg strength and stamina, develop core endurance, improve hamstring flexibility |
| 3 |
August |
Bhujangasana (Cobra Pose), Shalabhasana (Locust Pose), Dhanurasana (Bow Pose) |
Back & Core Strength |
Strengthen spine, back muscles and lower back, achieve full body stretch and flexibility |
| 4 |
September |
Paschimottanasana (Seated Forward Bend), Vajrasana (Thunderbolt Pose), Gomukhasana (Cow Face Pose) |
Flexibility & Digestion |
Stretch posterior muscles, improve digestion and posture, open shoulders and hips |
| 5 |
October |
Surya Namaskar (Sun Salutation) - Complete 12 Steps with Breathing Synchronization |
Full Body & Coordination |
Master all 12 steps of Surya Namaskar, synchronize breathing with movement, perform complete sequence |
| 6 |
November |
Sarvangasana (Shoulder Stand), Halasana (Plow Pose), Matsyasana (Fish Pose) |
Inversion & Spine Flexibility |
Improve blood circulation, stretch spine and shoulders, expand chest and throat |
| 7 |
December |
Chakrasana (Wheel Pose), Ardha Matsyendrasana (Half Spinal Twist), Naukasana (Boat Pose) |
Back Bend & Core |
Develop full back flexibility, improve spinal mobility, strengthen abdominal muscles |
| 8 |
January |
Pranayama - Anulom Vilom (Alternate Nostril), Kapalbhati (Skull Shining), Bhramari (Bee Breath) |
Breathing & Relaxation |
Master breathing techniques, improve lung capacity, learn relaxation through breath control |
| 9 |
February |
Padmasana (Lotus Pose), Meditation Techniques, Shavasana (Corpse Pose), Yoga Nidra |
Meditation & Deep Rest |
Introduction to meditation, master relaxation techniques, practice yogic sleep, integrate all practices |
| 10 |
March |
Revision of All Asanas - Standing, Sitting, Prone & Supine Poses, Complete Yoga Routine, Annual Assessment |
Revision & Evaluation |
Review all learned poses, perform complete yoga routine, final practical examination and certification |