8 Yoga Pose You Should Know on 200 hours Yoga Teacher Training
So you want to become a yoga instructor? How amazing! The world needs qualified, passionate yoga instructors to guide the next generation of yoga practitioners! You must have done research beforehand to find the right studio, and make sure it is the best place for you to study and prepare you to become a qualified yoga teacher.
But today, we will tell you eight things that you absolutely must learn in your first 200 hour yoga teacher training.
Asanas are body postures, for all types of poses or positions, add lying, standing, inverted, twisting, and balancing poses. Asana applies to all types of poses or positions, add lying, standing, inverted, twisting and balancing. Another term “asanas” as “a stable and comfortable position”.
This word originally referred only to the meditation posture but in its later development in Hatha Yoga, this third aspect of the yoga path developed rapidly. Asana is then often placed at the end of the yoga posture name, for example tadasana (mountain posture), sirsasana (standing with head).
The best way to integrate the benefits of yoga into the body is by moving through them in your own body. You will also develop the skills to guide others through the poses.
2. Hatha & Vinyasa
Vinyasa and Hatha yoga can both help you relax and improve your strength and flexibility. The origins of these practices differ, and the poses and techniques are different.
The Hatha Yoga movement is slower and less intense, making it easier to keep up with the instructor. Pranayama, the combination of breath and movement, is an essential part of yoga practice. Hatha yoga aims to increase concentration that focuses on opening your veins. That way, your energy channels will bring healing energy into your body.
Vinyasa yoga is more physically and mentally focused than Hatha. Poses change quickly and you have to be knowledgeable of the asanas to keep up. Vinyasa yoga increases blood flow and works the cardiovascular system to create heat, making it more intense.
Vinyasa yoga serves as a great cleanser for your internal body. Ashtanga believed that Vinyasa yoga thins the blood, thus creating a lighter, healthier body that can move more freely.
Pranayama refers to the way breathing works or breathing techniques. Pranayama literally means controlling your breathing through various exercises.
When you hear the term pranayama in class, it means the teacher instructs to focus on their breath. When everyone holds a position that takes concentration, it’s easy to breathe!
4. Sun Salutation
The specific sequence used when practicing a variety of vinyasa yoga exercises. The asanas are carried out in a flowing way and are related to one another. In it, you will find mountain poses (tadasana / mountain pose), forward-bending poses, lunge, plank (palakhasana), chatterbus dandasana, upward-facing dog, and downward-facing dog. The goal of these movements is to draw energy from the sun, a symbol of worship in Indian culture.
These yoga flows were designed to incorporate every organ and system in the body. The theory is that by facing east in the morning and doing a series of Sun Salutations, you can produce all the energy you need for the day while getting a complete workout for the mind, body, and soul.
5. Downward facing dog
The specific sequence used when practicing a variety of vinyasa yoga exercises. It’s similar to touching the mat in front of your toes, but you lift your hips and shift them back while moving your arms toward the top of your mat.
If you’ve ever seen a dog stretch after getting up, you’ll know exactly what Downward-Facing Dog looks like. This is a staple pose in yoga practices. Not only does it build strength in the upper body, but it also increases flexibility, especially in the calves, which are often cramp.
Chaturanga is a movement that begins in a high plank position. From there, you bend your elbows straight back, slowly lowering yourself toward the ground—but not all the way there—into a low plank. As you lower down, you should exhale while also keeping your elbows glued to your sides.
This pose is typically used as a transition into upward facing dog, which involves dropping your hips toward the ground and pushing through your hands to raise your chest to the ceiling. Only your palms and upper legs are on the floor.
In some yoga practices, the teacher may invite you to do a “Chaturanga push-up,” which is the same as a tricep push-up.
Savasana or Corpse Pose is a state of relaxation or meditation that happens at the end of class. It is a restorative pose, and arguably one of the most important. All you have to do is lie face up on your mat. You should leave your palms facing up as well to receive energy and blessings from the universe.
After an intense yoga practice, Savasana can help you relax while also reducing anxiety. Other benefits include having increased confidence and improved memory, focus, and concentration.
Literally “namaste” means “I bow to you”. Another alternative meaning is “the light within me bends to the light within you”. This word is used at the beginning or end of a yoga class and is pronounced with a bow and both hands forming anjali mudra. Namaste is spoken as a greeting that is commonly used in India and cultures that are closely related to India.