This is a skill-oriented course to educate students about good lifestyle, morality, health, happiness and harmony through Yoga and Meditation. It focuses towards development of overall well-being like- physical, mental, social and spiritual. Students will able to know life better by following major paths of Yoga i.e., Karma Yoga, Jnana Yoga, Bhakti Yoga, Raja Yoga and Hatha Yoga.
Yoga and Meditation
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Code(Credit) : CUTM3072 (0-3-1)
| Scheme | Skill for Success (SFS) |
| NSQF Level | 5 |
| Duration | 4 Months |
| Sector | Beauty & Wellness |
| Occupations | Health & Wellness |
| Entry Qualification | 10th Pass (understand Odia, Hindi & Basic English) |
| Minimum Age | 12 Years |
| Aligned to (QP) | QP-BWSQ2203-Yoga-Trainer-V1-19-12-2017.pdf |
Course Objectives:
The objectives of this subject are:
- To spread the message of complete well-being i.e. Physical, Mental, Social and Spiritual.
- To encourage students towards healthy lifestyle.
- To establish an equilibrium between body-mind-soul.
- To bring certain visible and quick results by practicing of Yoga.
- To record student’s health transformation for research project.
After completing this program-
- To understand the concept of Practicing Yoga with its true meaning.
- To perform some major detoxification techniques as Yogic Kriya.
- To perform various important Asanas & Surya Namaskar.
- To perform various Pranayama (breathing techniques)
- To practice various Meditation techniques towards mental peace and eradicate unnecessary thoughts.
- Can join any Yoga Schools, Colleges, Universities, or any wellness related organization as Yoga trainer and health assistant,
- Can become entrepreneur in the field of Yoga and wellness.
- Can be helpful to do Diploma or any Advance course in the same area.
- Can develop various positive qualities like well-Behaviour, good-character, healthy body and happy mind.
Learning Record:
The trainee will submit a Practice/Project/Learning record after each class/session.
Assessment Process:
- The assessment agencies should have an expert to conduct assessment NOS wise and every trainee should score a minimum of 70% in the overall assessment.
- The assessment of the theory/knowledge will be based on a written test/viva-voce or both while the skill test shall be hands-on practical.
Course Curriculum:
Section 1 : (Theory)
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Etymology of Yoga, brief introduction to origin, history and development of Yoga
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Aim, Objectives and Misconceptions about Yoga
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General introductions to major paths of Yoga; like- KARMA, JNANA, BHAKTI, RAJA & HATHA
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Distinction between Yoga Asana and Non-Yogic physical practices
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Concept of Mita-ahara (Yogic Diet)
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Causes of Success (Sadhaka Tattwa) and Causes of Failure (Badhaka Tattwa) in Yoga Sadhana
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Introduction to Astanga Yoga of Patanjali & Contemporary Hatha Yoga
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Purpose and Utility of Kriya, Asana, Pranayama & Dhyana in present daily life.
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Different Yogic Principles for healthy living and happy life. (Dinascharya)
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Followed with few meaningful Stories
Section 2 : ( Kriya)
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Kunjal (Vaman Dhauti)
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Jala Neti
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Kapala bhati
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Agnisara
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Tratak
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Sankha Prakshalana (optional)
Section 3 A: ( Sukshma Vyayama)
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Eye exercises
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Neck exercises
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Shoulder strengthening
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Chest expansion
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Abdominal Exercises
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Waist movement
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Thigh & hip movement
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Knee exercises
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Ankle exercises
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Toes exercises
Section 3 B: ( Stula Vyayama)
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Sarvanga Pusti (open whole-body joints)
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Hrid-gati (improve heart function)
Section 4 : ( Surya Namaskar)
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Prayer (chant 12 different name of Sun)
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Basic traditional 12 steps with scientific explanations
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Practice with breath co-ordination & Focus Chakras (energy point)
Section 5 A : ( 20 useful Culturative Asanas)
I. Standing |
II. Sitting |
III. Prone-lying |
IV. Supine-lying |
Vrikshasana |
Ustrasana |
Bhujangasana |
Halasana |
Ardha Chakrasana |
Mandukasana |
Salbhasana |
Chakrasana |
Pada Hastottanasana |
Paschimottanasana |
Dhanurasana |
Sarbangasana |
Trikonasana |
Ardha Matsyendrasana |
Santulanasana (Plank) |
Matsyasana |
Parivritta Konasana |
Padmasana |
Chaturanga Dandasana |
Markatasana-A,B,C |
Section 5 B : ( Relaxative & Meditative Asanas)
I. Relaxative |
II. Meditative |
Savasana |
Sukhasana |
Makarassana |
Padmasana |
Balasana |
Siddhasana |
Section 6 : ( Pranayama with Bandhas & Mudras)
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Full Yogic Breathing (Abdominal, thoracic & clavicular)
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Maha Bandha (Jalandhar, Uddiyan, Mula)
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Mudra (Jnana, Aswini, Viparitakarni)
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Anuloma Viloma Pranayama
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Bhastrika Pranayama
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Bhramari Pranayama
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Sitali & Sitkari Pranayama
Section 7 : (Yoga Nidra & Meditation)
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Yoga Nidra with mindfulness
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Silent Meditation
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Mantra Meditation
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Guided Meditation
Section 8 : (Project Work)
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Project on Own Practice (submit own strength & weak points during the training)
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Preparation of a Common Yoga Protocol for complete well-being.
Reference Book :
- CUTM Yoga beginner's Mannual and Hand notes.
- A Common Yoga Protocol by MDNIY, Ministry of Ayush, Govt. of India
- The Yoga Sutra of Patanjali by Swami Satchidananda
- Bhagavat Gita by AC Bhaktivedanta Srila Prabhupada
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{Master Pradeep} An International Yoga Expert and certified Yoga Master from Department of AYUSH, Govt of India. Having 14 years professional teaching experience not only in India but also from abroad like- Thailand, China, Vietnam, Cambodia, Laos, Malaysia, Singapore, Indonesia, Japan, Taiwan etc. His expertise is in both traditional Yoga and also in Modern Yoga […]
