Course Syllabus
YOGA & MEDITATION (BEGINNER)
UNIT 1: Fundamentals of Yoga & Meditation
Theory
- Introduction, history and basic principles of Yoga
- Meaning and purpose of Meditation
- Major components of Yoga: Asana, Pranayama, relaxation and meditation
- Benefits of regular Yoga and meditation practice
- Body awareness, posture and mindful movement
- Preparing a safe and comfortable practice environment
- Basic precautions and responsible practice
Practical
- Basic standing and seated postures
- Gentle warm-up and stretching
- Body-awareness exercises
- Comfortable meditation sitting positions
- Breath observation
- Short guided relaxation
UNIT 2: Basic Yoga Asanas & Alignment
Theory
- Introduction to beginner Yoga Asanas
- Standing, sitting and lying postures
- Basic alignment and posture awareness
- Flexibility, balance and mobility
- Common beginner mistakes
- Use of basic Yoga props
- Modifications and safety precautions
Practical
- Tadasana
- Vrikshasana
- Trikonasana
- Vajrasana
- Balasana
- Bhujangasana
- Pawanmuktasana
- Setu Bandhasana
- Gentle Surya Namaskar
- Basic Asana sequencing and alignment practice
UNIT 3: Pranayama & Mindful Breathing
Theory
- Introduction to Pranayama
- Importance of breath awareness
- Natural and conscious breathing
- Basic breathing principles
- Relationship between breathing, relaxation and concentration
- Introduction to mindfulness
- Safe and comfortable breathing practices
Practical
- Natural breath observation
- Abdominal breathing
- Diaphragmatic breathing
- Full Yogic breathing
- Anulom Vilom / Nadi Shodhana
- Gentle Bhramari
- Breath counting
- Mindful breathing meditation
- Guided breathing and relaxation session
UNIT 4: Meditation, Relaxation & Mindfulness
Theory
- Fundamentals of meditation
- Concentration and present-moment awareness
- Different beginner-friendly meditation approaches
- Body awareness and mindful observation
- Guided relaxation techniques
- Stress-management and relaxation principles
- Developing a consistent meditation routine
Practical
- Breath-focused meditation
- Body-scan meditation
- Mindfulness meditation
- Guided visualization
- Seated silent meditation
- Mindful walking
- Progressive relaxation
- 10–20 minute guided meditation sessions
- Combining Yoga, breathing and meditation
UNIT 5: Integrated Yoga & Meditation Practice
Theory
- Planning a complete beginner Yoga and Meditation session
- Sequencing Asanas, breathing, relaxation and meditation
- Safe teaching and demonstration techniques
- Verbal instructions and communication
- Creating individual and group practice routines
- Developing a sustainable daily wellness routine
- Professional conduct and session documentation
Practical
- Prepare a complete session plan
- Conduct warm-up and mobility exercises
- Demonstrate basic Yoga Asanas
- Guide Pranayama and mindful breathing
- Conduct relaxation practice
- Guide meditation
- Create a balanced Yoga & Meditation sequence
- Conduct a supervised 30–45 minute session
- Receive feedback and improve the session
FINAL PROJECT
Beginner Yoga & Meditation Session Demonstration
Students will design and conduct a 30–45 minute integrated session containing:
- Warm-up and gentle stretching
- Basic Yoga Asanas
- Simple Asana sequence
- Pranayama/breath awareness
- Mindfulness practice
- Guided relaxation
- Meditation
- Cool-down and closing
- Written session plan and practice documentation
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