Diploma in
Yoga
Starter Pack
Module 1
Lesson 1: Introduction and basic asana
Lesson 2: Types of Yoga
Lesson 3: History of Yoga
Lesson 4: Basics of movement
Lesson 5: Main systems of the body
Lesson 6: Pranayama
Lesson 7: Storytelling and the Hindu pantheon
Lesson 8: Meditation and mindfulness
Introduction to Module 2
Yoga Lesson 1: Basic and asana
Lesson 2: Props, modifications and binds
Course Outline Lesson 3: Overview of common injuries
Lesson 4: Bandhas, mudras and drishtis
In the Introduction to Coaching course, Lesson 5: The basics of Ayurveda
you can expect 4 modules comprising of Lesson 6: The Yoga Sutras – 8 limbs of Yoga
the following: Lesson 7: Skeletal system and joints
Lesson 8: Creating your own Yoga practice
Each module consists of:
8 lessons Module 3
4 practice assignments
Lesson 1: Intermediate asana
1 module assignment
Webinar slides Lesson 2: The nervous system
Summary notes Lesson 3: Yoga for special populations
Lesson 4: Yoga and mental health
Lesson 5: Storytelling – Mahabharatha and Bhagavad Gita
Lesson 6: Yin Yoga
Lesson 7: Chinese 5 element theory and Buddhism
Lesson 8: Cultivating a beautiful mind
Module 4
Lesson 1: Advanced asana
Lesson 2: Muscular system
Lesson 3: Movement is medicine: Yoga as physical therapy
Lesson 4: Debunking Yoga myths
Lesson 5: The Yoga Sutras part 2
Lesson 6: Integrative nutrition
Lesson 7: The business of Yoga
Lesson 8: Taking your practice to the next level - inversions
Desk Yoga!
It’s no secret that working at a desk for long periods of time can
cause neck and back pain, poor posture and general inflexibility.
Here are 10 Yoga poses that you can do at your desk to get the
body moving and refresh the mind:
• Cat/Cow
Start seated in your chair with your feet hip width apart and your
hands on your knees.
Introduction to Inhale to prepare. Exhale to round your spine, spread your scapulae
Yoga apart and gently tuck your chin towards your chest. Inhale as you
lift your chin and chest, broaden across your collar bones and gaze
up. Move through this flow as many times as you like to stretch the
front and back body and mobilise the spine.
• Seated side stretch
Reach your arms overhead with a deep breath in. Exhale to bend
over to one side, inhale as you bring your torso and arms back
through the centre and exhale again over to the other side. Repeat
a few times on each side to stretch your side body.
• Eagle arms
A deep stretch across the shoulder girdle and the back body.
Extend your arms straight in front of your body. Drop your left arm
under your right.
Bend your elbows and raise your forearms perpendicular to the
floor. Wrap your arms and hands, and press your palms together
(or as close as you can get them). Lift your elbows and reach your
fingertips toward the ceiling. For an added stretch maybe try to
combine this stretch with some cat/cow movements through your
spine.
• Forward fold
Our legs tend to become underactive as we sit for long periods of
time. Try this stretch seated or standing: with your feet hip distance
apart and planted into the ground, fold forward from your hips and
let your arms relax. Feel the stretch into your hamstrings and hips.
• Seated spine twist
Start the same as your seated side stretch, extend your arms
overhead as you inhale. Exhale to twist to your left through your
torso and bring your right hand to your left knee. Repeat on both
sides to improve mobility and spinal health.
• Pigeon pose
Stand up your weight on your right foot in front of your desk. Bring
your left knee up and place your left shin onto your desk, parallel
to the edge of the desk. Fold forward over your left leg, bending
from the waist.
Introduction to If this is uncomfortable, rather stay seated and bring your left ankle
Yoga to your right thigh to make a figure of 4 stretch into your outer hip.
Always balance out the sides of your body and try the other side!
• Chair pose
From your seat with your feet hip distance apart reach your arms
overhead and lift your hips slightly off your chair. This pose will fire
up your quads and wake your lower body up.
• Shoulder opener
Stand with your feet hip distance apart about 1 metre away from
your desk. Place your hands shoulder width apart and allow
your chest to droop down towards the floor. Depending on your
flexibility you may be able to drop your head down past your arms.
Avoid any discomfort in this stretch but look for a stretch across
your chest and into your shoulders.
• Seated backbend
Interlace your hands at the base of your spine. Roll your shoulders
up, back and down as you lift your hands away from your back. Stay
here or fold forward to feel an intense stretch in your shoulders.
• Pranayama
2:1 breathing
To your own count inhale silently through your nose and deeply
into your abdomen. Exhale through gently pursed/closed lips for
twice the count (twice the duration) of your inhalation.
This breathing pattern calms the nervous system and is perfect for
the stresses of the workplace.
