Inspire Yoga 200hr Teacher Training

We offer training in three styles of Hatha Yoga - Hatha, Vinyasa, and Yin.

Our approach to asana involves blending traditional yoga practices with modern science-based movement principles such as functional movement, somatics, and trauma-informed yoga. We focus on equipping you with effective tools and techniques to support your students and enhance your own personal practice.

At Inspire, we delve into the historical context of yoga poses, exploring their origins and evolution over time.

We also delve into the etymology of Sanskrit names for yoga poses, providing insights into the meanings behind the names and their significance.

Specific poses covered in Inspire RYS include foundational poses like Tadasana (Mountain Pose), Sukhasana (Easy Pose), and Savasana (Corpse Pose).

Our training encompasses Vinyasa Krama, focusing on intelligent sequencing of asanas, pranayama, mantra, and meditation to achieve specific effects effectively.

We emphasize shared anatomical and alignment principles, along with contraindications, to ensure a thorough understanding of how to practice and teach poses safely and beneficially.

We explore the historical context of pranayama & the subtle body, delving into its roots and evolution through time.

Our training covers the effects of pranayama on both the physical anatomy and the subtle body, offering a comprehensive understanding of how breathwork influences our being.

We provide a complete and safe sequencing of pranayama practices, including alternatives and adaptations to cater to individual needs and abilities.

Inclusivity is key in our approach, with a focus on practices like Ujjayi breath, Nadi Shodhana (alternate nostril breathing), Sama Vritti (equal breath), and Viloma (interrupted breath).

Additionally, we introduce concepts such as the Koshas (layers of being), kleshas (afflictions), chakras (energy centres), nadis (channels) and the 5 prana vayus,, enhancing your understanding of the holistic nature of yoga practice.

Mindfulness: The practice of being present and fully engaged in the moment, often achieved through focusing on the breath or bodily sensations.

Concentration: The ability to focus the mind on a single point of reference, such as the breath, a mantra, or an object.

Mantra: A sacred word, sound, or phrase that is repeated during meditation to focus the mind and induce a state of concentration.

Mudra: Hand gestures or symbolic postures used in meditation to channel energy and enhance the flow of prana (life force).

Chakra: Energy centers in the body, often associated with specific qualities and emotions, that can be balanced and aligned through meditation.

Guided Meditation: A form of meditation where a teacher or recording provides instructions and prompts to lead practitioners through the practice.

Meditation Methods by Lineage:

Buddhist Meditation: Includes practices such as Vipassana (insight meditation), Metta (loving-kindness), and Zen meditation.

Hindu Meditation: Includes practices such as Japa (repetition of a mantra), Transcendental Meditation, and Kundalini meditation.

Taoist Meditation: Focuses on harmonizing with the Tao (the natural order) through practices such as Qigong, Tai Chi, and Inner Alchemy.

Yogic Meditation: Rooted in the tradition of yoga, includes practices such as Hatha Yoga, Raja Yoga, and Kriya Yoga.

Ability to Practice Inspires Chosen Meditation Practice:

The ability to practice meditation is often inspired by factors such as:

Desire for inner peace and clarity: Seeking a sense of calm and mental clarity.

Stress relief and relaxation: Using meditation as a tool to manage stress and promote relaxation.

Spiritual growth: Exploring deeper aspects of the self and spiritual development.

Health benefits: Recognizing the physical and mental health benefits of meditation practice.

Chanting, Mantras, and Mudras:

Chanting: Repetition of sacred sounds or phrases to focus the mind and evoke a meditative state.

Mantras: Sacred words or phrases used in meditation to aid concentration, promote mindfulness, and connect with higher states of consciousness.

Mudras: Hand gestures or symbolic postures that facilitate the flow of energy and deepen the meditative experience.

These elements can enhance the depth and effectiveness of meditation practices across different traditions and lineages.

Anatomy

Skeletal System:

Major Bones:

Skull: Protects the brain and structures of the head.

Vertebrae: Individual bones that make up the spine.

Ribs: Protect the chest cavity and assist in breathing.

Pelvis: Supports the body's weight and connects the lower limbs to the trunk.

Femur: Thigh bone, the longest and strongest bone in the body.

Tibia and Fibula: Lower leg bones that support body weight and help with movement.

Types of Joints:

Hinge Joints: Allow movement in one direction, like the knee and elbow.

Ball-and-Socket Joints: Permit a wide range of motion, such as the hip and shoulder.

Pivot Joints: Enable rotation, like the joint between the radius and ulna in the forearm.

Gliding Joints: Allow bones to slide over each other, found in the wrists and ankles.

Major Muscles Involved in Asana:

Quadriceps: Located in the front of the thigh, responsible for extending the knee.

Hamstrings: Located at the back of the thigh, involved in flexing the knee and extending the hip.

Gluteus Maximus: Largest muscle in the buttocks, responsible for hip extension.

Rectus Abdominis: Known as the "six-pack" muscle, involved in core stability.

Latissimus Dorsi: Broad muscle of the back, responsible for shoulder extension and adduction.

Deltoids: Shoulder muscles that assist in arm movement and stability.

Types of Muscle Contraction:

Concentric Contraction: Muscle shortens as it contracts, such as when lifting a weight.

Eccentric Contraction: Muscle lengthens as it contracts, like when lowering a weight.

Isometric Contraction: Muscle contracts without changing length, maintaining a static position.

Isotonic Contraction: Muscle changes length during contraction, as in most everyday movements.

Understanding the anatomy related to yoga practice can help practitioners develop proper alignment, prevent injuries, and enhance their overall experience on the mat.

Nervous System:

Fight, Flight, Freeze Stress Response: The body's automatic response to stress, activates the sympathetic nervous system to prepare for danger.

Yoga helps to counteract this response by activating the parasympathetic nervous system, promoting relaxation and calmness.

Vagal Theory: The vagus nerve plays a crucial role in regulating the body's relaxation response. Practices such as regulated breathing, somatics, mantra, meditation, and specific yoga poses can stimulate the vagus nerve, promoting a sense of calm and well-being.

Overall Mind-Body Connection:

Yoga emphasizes the mind-body connection, encouraging practitioners to be present and aware of physical sensations, thoughts, and emotions.

This awareness can help reduce stress, improve mental clarity, and enhance overall well-being.

Cardiovascular/Circulatory System:

Yoga Practice: Yoga poses, breathwork, and meditation can help improve cardiovascular health by reducing stress, lowering blood pressure, and improving circulation.

Endocrine System:

Stress Response: Chronic stress can dysregulate the endocrine system, leading to imbalances in hormones such as cortisol and adrenaline. Yoga helps to modulate the stress response and promote hormonal balance.

Digestive System:

Yoga Poses: Certain yoga poses, such as twists and forward bends, can stimulate digestion and help alleviate digestive issues like bloating and constipation.

Respiratory System:

Muscles Affecting Breathing: The diaphragm is the primary muscle involved in breathing, along with intercostal muscles between the ribs and muscles in the abdomen.

Involuntary vs. Voluntary Breath: Breathing is controlled by the autonomic nervous system, but can also be consciously regulated through voluntary practices like pranayama (breath control).

Air Entry and Exit: During inhalation, the diaphragm contracts and moves downward, expanding the chest cavity and drawing air into the lungs. During exhalation, the diaphragm relaxes, and air is pushed out of the lungs.

Understanding how these systems interact and are influenced by yoga practice can help practitioners optimize their physical, mental, and emotional well-being.

Practicing yoga mindfully and with awareness of these connections can enhance the benefits of the practice on a holistic level.

Types of Joint Movements:

Flexion: Decreasing the angle between two body parts, like bending the elbow or bringing the knee towards the chest.

Extension: Increasing the angle between two body parts, like straightening the elbow or knee.

Abduction: Moving a body part away from the midline of the body, such as lifting the arm to the side.

Adduction: Moving a body part towards the midline of the body, like bringing the arm back to the side of the body.

Rotation: Turning a body part around its own axis, such as twisting the spine.

Joint Stabilization:

Muscle Strength: Strong muscles around the joint help stabilize it and prevent injuries.

Proprioception: The body's sense of its position in space helps maintain joint stability.

Proper Alignment: Ensuring proper alignment in yoga poses helps stabilize joints and prevent strain.

Movement in Relation to:

Balance: Yoga poses challenge balance, improving proprioception and coordination.

Stretching: Helps improve flexibility, range of motion, and release tension in muscles.

Strengthening: Builds muscle strength to support joints and maintain stability.

Stability: Core strength and proper alignment contribute to joint stability.

Awareness: Mindful movement enhances body awareness.

Physical Limitations: Adapting poses to accommodate limitations helps prevent strain and promotes a sense of agency.

Contraindications, Misalignments, Adaptations:

Contraindications: Conditions or injuries that make certain poses unsafe, such as high blood pressure in inversions.

Misalignments: Improper alignment in poses can lead to overuse and unhelpful habits, such as overarching the lower back in a forward bend or always going deep into flexibility without stabilising the joints.

Adaptations: Modifying poses with props, variations, or support to accommodate individual needs or limitations.

Understanding these principles can help practitioners approach their yoga practice with mindfulness, safety, and effectiveness. It's essential to listen to your body, work within your limitations, and seek guidance when needed to ensure a beneficial and sustainable practice.

Yoga is an ancient practice that has its origins in India. The word "yoga" comes from the Sanskrit root "yuj," which means to yoke or unite. It is often interpreted as the union of body, mind, and spirit.

Here is a brief overview of the history and key ideas related to yoga:

Vedas (Pre-Classical Yoga): The earliest mention of yoga can be found in the Vedas, ancient sacred texts of India, which date back to around 1500 BCE to 500 BCE. The Vedas contain hymns, rituals, and spiritual teachings that form the foundation of Hinduism. Yoga practices during this period were focused on ritualistic practices, meditation, and devotion.

Vedanta (Classical Yoga): The Classical period of yoga is primarily associated with the development of the philosophy of Vedanta, which is based on the teachings of the Upanishads. This period saw the emergence of classical yoga texts such as the Yoga Sutras of Patanjali, which outline the eight limbs of yoga and provide a systematic approach to spiritual practice.

Tantra (Hatha Yoga): Tantra is a diverse set of esoteric practices that emerged around the 5th century CE. Hatha Yoga, a branch of Tantra, focuses on physical postures, breath control, and meditation techniques to awaken dormant energy within the body. Hatha Yoga texts like the Hatha Yoga Pradipika and the Gheranda Samhita are important texts from this period.

Colonial Period: During the colonial period in India, yoga faced suppression and decline due to British colonial rule and Christian missionary efforts. However, some Indian yogis and scholars worked to preserve and revitalize traditional yoga practices.

Modern Yoga: The modern history of yoga is characterized by a revival and popularization of yoga practices both in India and the West. Key figures such as Swami Vivekananda, Sri Aurobindo, and T. Krishnamacharya played significant roles in bringing yoga to a wider audience. In the 20th century, influential yoga teachers like B.K.S. Iyengar, K. Pattabhi Jois, and Swami Sivananda developed their own styles of yoga that have become popular worldwide.

Each school of yoga has its own lineage, style, and methodology based on these historical influences and key ideas. Yoga continues to evolve and adapt to modern contexts while staying rooted in its ancient philosophical and spiritual traditions.

At Inspire, we continually adapt and evolve to develop a program that presents a contemporary approach to practising yoga, all the while paying homage to the rich traditions and cultural heritage of yoga's origins in India.