YOGA FOR WOMEN & WELLNESS (INTERMEDIATE)

Unit 1: Yoga Foundations for Women’s Wellness

Theory

• Introduction to Yoga and women’s wellness
• Intermediate Yoga principles
• Importance of strength, flexibility, mobility and balance
• Body awareness and posture
• Yoga sequencing and practice preparation
• General safety principles and modifications
• Understanding individual practice needs

Practical

• Intermediate warm-up and mobility exercises
• Standing and seated Yoga sequences
• Balance and stability practices
• Gentle strengthening exercises
• Posture and alignment correction
• Guided relaxation

Unit 2: Intermediate Asanas, Strength & Flexibility

Theory

• Intermediate Yoga Asanas
• Principles of alignment and safe progression
• Strength, flexibility and mobility development
• Balance and coordination
• Use of Yoga props and modifications
• Benefits and precautions of selected Asanas

Practical

• Trikonasana
• Virabhadrasana I & II
• Parsvakonasana
• Ardha Chandrasana
• Setu Bandhasana
• Bhujangasana
• Dhanurasana – introductory practice
• Paschimottanasana
• Marjariasana–Bitilasana
• Intermediate Surya Namaskar
• Asana sequencing and alignment practice

Unit 3: Pranayama, Relaxation & Mindfulness

Theory

• Principles of Pranayama
• Breath awareness and controlled breathing
• Relationship between breathing and relaxation
• Mindfulness and concentration
• Meditation preparation
• Safe and appropriate breathing practices
• Importance of consistency and individual comfort

Practical

• Abdominal and full yogic breathing
• Anulom Vilom / Nadi Shodhana
• Bhramari Pranayama
• Gentle Ujjayi breathing awareness
• Breath-counting practice
• Mindful breathing
• Guided relaxation
• Short meditation practice
• 15–20 minute combined Pranayama and relaxation routine

Unit 4: Yoga for Women's Wellness & Lifestyle

Theory

• Yoga and overall women's wellness
• Stress management and relaxation
• Healthy movement and daily routines
• Sleep and relaxation practices
• Core strength, posture and mobility
• Mindfulness and self-awareness
• Adapting Yoga practices to individual comfort and ability
• Responsible wellness instruction

Practical

• Gentle core-strengthening practices
• Hip and spine mobility exercises
• Posture-improvement sequences
• Relaxation-focused Yoga
• Mindful movement
• Stress-relief breathing routine
• Gentle restorative practices
• Wellness-focused Yoga sequence
• Personalized daily Yoga routine

Unit 5: Intermediate Yoga Teaching Skills & Final Project

Theory

• Planning an intermediate Yoga session
• Structuring warm-up, Asanas, Pranayama and relaxation
• Sequencing and progression
• Demonstration and verbal instruction
• Observation and basic correction skills
• Modifications and use of props
• Creating a safe and supportive practice environment
• Professional conduct and responsible teaching

Practical

• Prepare an intermediate Yoga lesson plan
• Demonstrate Asana alignment
• Create a balanced Yoga sequence
• Guide Pranayama and breathing exercises
• Conduct mindfulness and relaxation
• Practice verbal instructions and demonstrations
• Adapt a sequence for different ability levels
• Conduct a supervised 30–45 minute Yoga session
• Receive feedback and refine the session

Final Practical Project

Intermediate Women's Yoga & Wellness Session

Students prepare and conduct a 30–45 minute wellness-focused Yoga session including:

• Warm-up and mobility
• Intermediate Asana sequence
• Strength and flexibility practices
• Balance and posture work
• Pranayama
• Mindfulness or meditation
• Relaxation
• Safe closing practice
• Written lesson plan and sequence