Himalayan Yoga Tradition – Teacher Training Program
HYT-TTP Study Guide
Level One and 200-Hour Program
An integrated program in self-transformation leading
to self-realization in the authentic tradition of
H.H. Shri Swami Rama of the Himalayas
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All Rights Reserved
HYT-TTP
In India
C/o Swami Rama Sadhaka Grama
Virpurd Khurd, Virbhadra Road, P.O. Pashulok,
Rishikesh, UK, 249203. INDIA
Tel: +91-135-245-0802
Fax: +91-135-245-0831
HYT-TTP
In USA
PO Box 5024,
Phillipsburg,
New Jersey, 08865
USA
Tel: 888-964-2887
info@himalayanyogatradition.com
www.himalayanyogatradition.com
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
1
Himalayan Yoga Tradition – Teacher Training Program
Level One and 200-Hour Study Guide
This document supports the Home Study component of the HYT-TTP program by
providing a set of subjective and objective questions for each of the ten study
areas. It is recommended that the student utilize this Study Guide to reinforce
the learning process and to prepare for the Final Exam. Take some time to
review the objectives and resources for each area before answering the
questions. Most questions include a hint, indicating which resource(s) would be
most helpful in developing your answers.
The Final Exam will have a closed-book portion and an essay portion. The
student’s mentor will administer the closed-book portion of the exam. The
questions for the test come from this study guide. The student will submit the
essay portion of the exam in the same manner that all written homework
assignments are submitted. The essay questions are listed in the Sadhana and
Teaching Methodology sections (2 and 10).
********************************************************************************************
1. Foundational Studies: The origin and history of our lineage and the role
of the teacher in the Himalayan Tradition.
OBJECTIVES:
1. To understand the origin, history and influence of the Himalayan Yoga Meditative
Tradition.
2. To understand the characteristics of a “living” initiatory, meditative lineage.
3. To understand the concept of adhikara.
4. To understand the main Himalayan Tradition Sanskrit Recitations (prayers), their
purpose, and be able to recite them.
5. To become familiar with the mission of AHYMSIN, its spiritual guides, the Rishikesh
ashrams and global teaching centers of the Tradition, the web sites, and the practice
of the monthly Full-Moon Meditations.
6. To begin to learn Sanskrit by knowing the word meanings and the transliterated
pronunciation of the Morning and Evening Prayers (#4 above) and of selected Yoga
asanas.
RESOURCES:
1. “Foundation in the Tradition of the Himalayan Masters” (Article) by Pandit Hari
Shankar Dabral.
2. The Himalayan Tradition of Yoga and Meditation (Booklet) by Swami Veda.
3. “Morning and Evening Prayers in the Himalayan Tradition” (Audio) by Stoma Parker.
4. “Morning and Evening Prayers in the Himalayan Tradition” (Article) by Stoma Parker.
5. “Superconscious Meditation” (SCM) (Audio series 1-5) by Swami Veda.
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
2
6. Living with the Himalayan Masters (Book) by Swami Rama, Chapters 1 & 14.
7. The websites: www.swamiveda.org, www.bindu.org and www.hyt-ttp.com: search for
latest articles on Guru and Guru Purnima on one of these sites.
STUDY QUESTIONS:
1. What is the name of Swami Rama’s lineage? What is its translation and its
emphasis? (Resources 1, 2, & 6)
2. What are the approximate dates that (a) Patanjali and (b) Shankarcharya are
reputed to have lived? Why are these two teachers important in the Himalayan
Tradition? (Resources 2 & 6)
3. Draw a rough map of India, concentrating on Uttaranchal (formerly Uttar
Pradesh) and include the Himalayan Mountains, Nepal, Tibet/China, the
Ganges River, Delhi, Rishikesh, Haridwar, Dehradun), Gangotri/Gaumukh,
Tarkeshvar (near Lansdowne), and the Himalayan Institute Hospital Trust
(HIHT) which is between Dehradun and Rishikesh by Jolly Grant Airport.
(Resource 6)
4. Write (a) the Sanskrit and (b) the English translation of the third Morning Prayer,
which begins with the words “OM — hiranya-garbhādārabdhām. . . .”
(Resource 3 & 4)
5. What is (a) hiranya-garbhā, and (b) what is its significance in teaching? (Resource 1)
6. What is the purpose of reciting prayers (the Guru Prayer, the Peace Prayer, and the
Prayer of Harmony) before teaching a yoga class? (Resource 1)
7. What is the (a) Guru/guru? (b) What is the translation of Guru Purnima? (c) When is
Guru Purnima? (d) What is its significance? (Resources 1, 2, 6, & 7)
8. If Swami Veda owned a dog, why would he call it “Mind”? (Resource 5)
****************************************************************************************************
2. Sadhana:
The sacredness of spiritual practice, the importance of persistent
practice, and spiritual integration: the highest purpose of life.
OBJECTIVES:
1. To understand the purpose and practice of Sadhana (as a spiritual practice).
2. To understand the importance of conducting practices of Sadhana with persistence,
concentration, non-attachment, love and surrender of the fruits of action.
3. To understand the connection between Sadhana and selfless-service – how
selfless-service is an organic flow from Sadhana.
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
3
RESOURCES:
1. Sadhana – The Essence of Spiritual Life (Book) by Swami Rama, pp.1 – 20.
2. The Art of Joyful Living (Book) by Swami Rama, Chapter 1 – 3.
3. Daily Schedule of a Sadhaka, (Booklet) by Swami Veda.
4. “Guidelines for Spiritual Living” (Audio) by Swami Veda.
5. “Yoga Sadhana Journal” (Article) various authors.
6. “Introspection & Journaling” (Audio) by Swami Veda.
ESSAY QUESTIONS: Prepare a document with answers to these questions for the
Sadhana portion of the Essay Final Exam. The essay exam is open book, you can
review your journals and all the resources for the program. The resources listed in this
section will provide guidance for most of these questions. This portion of the Essay
Exam should contain at least 600 words. Question number 7 is optional.
1. In your opinion, what are the five most important aspects of Sadhana – and
why? Be sure to review the “Daily Schedule of a Sadaka” and the “Guidelines
for Spiritual Living”.
2. How do these five aspects express themselves in your daily actions?
3. What is the connection between Sadhana and Seva (selfless service)? Why
is surrendering the fruits of one's action essential in one's Sadhana?
Describe the practical benefits this has played in your life.
4. Swami Veda has often said that a Sadhaka must "increase Sattva." Why is
"creating a Sattvic personality" essential in one's Sadhana? What are five
practical steps you could take that would lead to a Sattvic attitude and
increase your capacity for joyful living?
5. One of the definitions of Yoga is "skillfulness in action." Give five (or more)
instances that you have experienced or observed that would demonstrate
skillfulness in action. Please review the chapter “Positive Living” in the “Art of
Joyful Living”.
6. Why is Sankalpa Shakti (determination and resolve) essential in advancing
one's Sadhana? Describe your successes and failures in terms of your
resolve to advance your Sadhana. What have you learned from these
experiments?
7. If you have gone to a formal or personal Silence Retreat, describe a little of what
transpired. For example, in what ways has Silence been transformative or helped to
increase your self-awareness? What unexpected blocks have been revealed
to you in your practice(s) with Silence? How have you worked with them?
****************************************************************************************************
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
4
3. Hatha Yoga and Integrated Practice: Asana as meditation,
Joints and Glands Exercises, cleansing, Level One Asanas, and subtle body
awareness. Prana-vidya, the HYT style of Hatha Yoga, emphasizes the subtle and
meditative aspect of the hatha-yoga practice in order to bring about mindful awareness
of the prana-body and development of the flow of prana at all times and in every
movement.
OBJECTIVES:
1. To develop awareness, explore ones physical being, accept ones condition, and
through that understanding to establish a personal Yoga practice program.
2. To understand the purpose and process of practicing Hatha-Yoga in the Himalayan
Tradition.
3. To have a working knowledge of the Joints & Glands Exercises, their sequence, use
and importance.
4. To have a working knowledge of the HYT-TTP Level I Meditative and Cultural
Asanas, their Sanskrit names, and their contra-indications.
5. To be able to compose an introductory integrated class sequence and an eight-week
lesson plan for Joints & Glands Exercises and sitting postures.
6. To have a working knowledge of jala neti (the nasal wash), and regulation of the
bowels by drinking salty/sweetened hot lemon water.
RESOURCES:
1. “Joints & Glands Exercises” (Article) from Basic Yoga Courses by Swami Rama,
Kanpur.
2. Yoga: Mastering the Basics (Book) by Sandra Anderson and Rolf Sovik, Chs. 3 & 5.
3. Philosophy of Hatha Yoga (Book) by Swami Veda (U. Arya), Chapters 1, 2 & 4.
4. “Philosophy of Hatha Yoga” (Audio #2531) by Swami Veda (U. Arya).
5. “Sanskrit Terminology – for Level One Asanas” (Article) by Stoma Parker.
6. http://en.wikisource.org/wiki/Hatha_Yoga_Pradipika
7. The Royal Path (also titled Lectures on Yoga) (Book) by Swami Rama, Chapter 3.
8. “HYT Level One Curriculum for Integrated Hatha Practice” (Article).
9. Yoga and Psychotherapy: The Evolution of Consciousness (Book) by Swami Rama,
Ballentine & Ajaya, Chapter 1.
STUDY QUESTIONS:
1. The grossest meaning of the word "hatha" is __________. On a more subtle level
"ha" is associated with the _________ and "tha" with the ___________. Resource (3)
2. Which of the three niyamas which make up kriya yoga (YS II:1) is associated most
with the physical aspects of hatha yoga? Resource (3 & 4)
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
5
3. The chakra most associated with prayer is the ____________ chakra. Resource (3)
4. Swami Rama (Resource 7) lists four primary sitting positions for meditation as shown
below. Write the Sanskrit name for each
a. Lotus posture
___________________________________________________
b. Accomplished posture ______________________________________________
c. Auspicious posture ________________________________________________
d. Easy posture _____________________________________________________
5. If there is discomfort in the lower back during Shavasana (Resource 2):
a. Place a cushion under the head
b. Support the back of the knees with a folded blanket or cushion
c. Place the hands under the lower back
6. A common modification of the Downward-facing Dog Pose for those with tight
hamstrings is ____________________________. Resource (2)
7. If the body is maintained in the frontal plane during Trikonasana the upper hip must
rotate (Resource 2):
a. Laterally,
b. Medially,
c. Internally
8. Inversions are contraindicated for those suffering from ____________. Resource (2)
9. In full Sarvangasana pressure on the ____________________ is of primary concern.
This can be partially mitigated by using a blanket under the __________. This problem
does not occur in Viparita Karani, which is easier for beginners. Resource (2, 7, mentor)
10. In Chapter 4 of the Philosophy of Hatha Yoga one of the secrets for perfecting an
asana is to repeat it __________________________.
11. The siddhi obtained from perfecting the practice of asana is ______. Resource (3)
12. After establishing the asana, Patanjali recommends _____________. Resource (3)
13. Which of the following are benefits of Joints & Glands Exercises? Resource (1)
a. The system is re-coordinated, and you feel more "alive."
b. Awareness is brought to areas of the body that may have become "frozen" or
"forgotten."
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
6
c. There is increased circulation to different parts of the body, a natural flowing
"body image" in the mind is restored, and a harmonious feeling of energy
throughout the system can be reestablished.
d. All of the above.
****************************************************************************************************
4. Breathing and Pranayama: The subtleties of breathing as the
integrative link between body and mind, gross and subtle body. Underlying principles
of introductory breathing practices.
1. To develop breath-awareness and breath-regulation through the practice and
refinement of diaphragmatic breathing:
a) Makarasana, Shavasana, sitting and standing.
b) Feeling the flow of the breath in the nostrils.
c) Establishing components of healthy breathing: postural, diaphragmatic, nasal,
relaxed, quiet, even, slow, pauseless, smooth, with mental concentration.
d) Observing 1-to-1 breathing
e) Nasal wash.
f) Agni-sara (stages of agni-sara beginning with A/P (akunchana prasarana).
g) Kapalabhati
h) Ujjayi (beginning practice)
d) Nadi Shodhana (alternate nostril breathing) in Method One with 36 breaths
2. To understand the contraindications for the introductory breathing practices.
RESOURCES:
1. Science of Breath (Book) by Swami Rama et al., Chapter 1 - 3.
2. The Royal Path (Book) by Swami Rama, Chapter 4.
3. Freedom from Stress (Book) by Phil Nuernberger, Chapter 6.
4. Yoga Mastering the Basics (Book) by Sandra Anderson and Rolf Solvik, Chs. 4 & 7.
5. http://en.wikipedia.org/wiki/Respiratory_system (see related links as well).
6. http://people.eku.edu/ritchisong/RITCHISO//301notes6.htm
7. http://www.getbodysmart.com/ap/respiratorysystem/menu/animation.html (useful
animations related to respiration).
8. March 2, 2006 talk on RSA biofeedback (Audio and Article) by Paul Emerson.
9. Anatomy Coloring Book (Book) by Wynn Kapit and Lawrence Elson, (3rd edition
pages 22, 23, 27, 28, 44, 45, 49-51, 54-57, 61-64, 129-130, 133-135).
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
7
STUDY QUESTIONS:
1. Diaphragmatic contraction pulls the lower border of the chest cavity ____ (D,
downward; U, upward), thereby _______ (I, increasing; E, decreasing) thoracic cage
length, and __ (I, increasing; E, decreasing) thoracic cage volume. Resource (1,3,4)
a. D, E, E
b. D, E, I
c. D, I, I
d. U, E, E
e. U, E, I
f. U, I, I
2. Muscles of expiration include the (Resource 1, 5, 6, &7):
a. Diaphragm
b. Internal intercostals
c. Sternocleidomastoids
d. Scalene
e. Scapular elevators
f. External intercostals
3. Expiration in a normal resting individual is accomplished _____ (P, only partially;
E, almost entirely) by diaphragmatic ___ (C, contraction; R, relaxation). Resource 1 & 5
a. P, C
b. P, R
c. E, C
d. E, R
4. Inadequate elastic recoil of the lungs and thoracic cage (or Bhastrika Pranayama)
would require the utilization of _____ (X, external intercostals; S, scalene; R, abdominal
rectus) muscles for _____ (I, inspiration; E, expiration). Resource 1 & 5
a. X,I
b. S, I
c. R, I
d. X, E
e. S, E
f. R,E
5. The Sanskrit text that discusses the breath-flow cycles or swaras is called the
_____________. Resource 3.
6. Nasal breathing is recommended in yoga. Which of the following is not a
function of the nose. Resource 1.
a. Filtration
b. Humidification
c. Respiration
d. Warming of air
7. Involuntary _____ (A, Apnea; E, Eupnea) is associated with ____ (D, decreased; I,
Increased) blood pressure and cardiac arrhythmia. Resource 1 & 3.
a. A, D b. A, I c. E, D d. E, I
8. Heart rate ______ (I, increases; D, decreases) during the inspiratory part of the
breath cycle when someone is at rest and is particularly evident when breathing at
_____ (6, 12, 20) breaths per minute. Resource 8, slide 19.
9. True or False. The lungs are attached to the chest wall. Resource 9.
10. Change in the blood concentration of what gas is the strongest stimulus for
ventilation at low altitudes? Resource 8, slide 22.
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
8
11. Sustained hyperventilation (as in improperly performed Bhastrika) is most likely to
decrease the blood levels of what gas? Resource 8, slide22.
12. What practice does Sovik and Anderson recommend for strengthening the
diaphragm? Resource 4.
13. Name 2 contraindications for Kapalabhati. Resource 4
14. The complete breath employs what 3 styles of breathing? Resource 1 & 4
****************************************************************************************************
5. Relaxation, Concentration, and Meditation: Systematic and
progressive methods of relaxation and concentration leading to meditation.
OBJECTIVES:
1. To relax deeply by knowing and practicing the systematic and progressive
relaxations in Makarasana and Shavasana.
2. To experience deep, diaphragmatic breathing (DDB) in Makarasana, Shavasana,
and meditation.
3. To practice breath-awareness regularly and use introductory methods of counting
the breaths.
4. To know the classic meditative postures and establish a stable, comfortable sitting
posture for one’s practice.
5. To know and practice introductory Contemplative Walking.
6. To use Internal Dialogue as a way to quiet the mind in preparation for meditation.
(See also Sadhana and Yoga Psychology.)
RESOURCES:
1. Meditation and Its Practice (Book) by Swami Rama, Chapters 1 - 5.
2. The Song of Silence: Subtleties in Sadhana (Booklet) by Swami Veda, Chapter titled
“Contemplative Walking”.
3. Beginning Meditation (Booklet) by Swami Veda
4. “Guide for Beginning Meditation and Relaxation” (Transcript, Audio titled: #1102) by
Swami Veda.
5. “Segments of Meditation” (Transcript) by Swami Veda. (Part 1 - Audio)
6. Variations on Relaxation, Concentration, and Meditation (Transcripts and Audios
titled: #1101, #1103, #1104, & #1110 by Swami Veda).
7. “Global Full Moon Meditation” (Article) by Swami Veda
8. The Royal Path (Book) by Swami Rama, Chapter 7.
9. Mantra - What and Why (Booklet) by Swami Veda (for 200-hour students)
10. "Mantra as the Core of Meditation" (Audio #2401) by Swami Veda (for 200-hour
students).
11. Yoga Mastering the Basics (Book) by Sandra Anderson and Rolf Solvik, Chs. 4 & 7.
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
9
STUDY QUESTIONS:
1. For new students who are relatively flexible in the hips and knees, what crosslegged meditative sitting position(s) are recommended? (Resource 1)
2. What alternative sitting position(s) are recommended for students who, because of
injury or stiffness, cannot sit in the classical meditative asanas? (Resource 1)
3. What cautions are given for students who use Siddhasana (the Accomplished Pose)
as a meditative posture? (Resource 1)
4. What are three areas of the body to bring to students’ attention when teaching
diaphragmatic breathing in Makarasana? (Resource 11)
5. In simple Point-to-Point Relaxation in Shavasana, what are the four recommended
places to pause and concentrate on the flow of the breath? (Resource 6)
6. What is the English translation for Shavasana and why is this term appropriate for
relaxation practices? (Resource 1 & 3), also Philosophy of Hatha Yoga, Chapter 1.
7. Swami Veda recommends the first method/variation of the Nadi Shodhana practice
described in Chapter 5 of Meditation and its Practice. Swamiji suggests practicing
this method of Nadi Shodhana three times a day as follows: in the morning begin
with the first exhalation through the left nostril, at midday begin with the first
exhalation through the active nostril, and in the evening begin with the first
exhalation through the right nostril. Please describe the alternating nostril pattern
used for the midday practice. Include how you would determine the active versus
passive nostril.
8. To what does the term “taila-dharavat” refer? (Resource 3)
9. What is “bindu-vedhana?” (Resource 3)
10. According to Swami Veda, when is one ready to practice 2:1 breathing?
(Resource 3)
11. Swami Veda has written that mantras are assigned according to an individual’s
samskaras and their adhikara. What does that mean? (Resource 3)
12. Describe Upper Sushumna Breathing. When you would bring it into your guided
meditations? (Resource 3)
13. What are the advantages of using a Diksha Mantra over a personally inspiring word,
such as “Love"? (Resource 9)
14. How does meditation differ from contemplation and hypnosis? (Resource 1)
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
10
********************************************************************************************
6. Yoga Anatomy & Physiology: The importance of the anatomy,
physiology and biomechanics of the muscular-skeletal, respiratory, and other systems
of the body as they relate to the energetic (pranic) component of the Joints & Glands
Exercises and the asanas.
OBJECTIVES:
1. To explore the anatomy, physiology and biomechanics of the muscular-skeletal
system (especially the joints and the spine) at an introductory level.
2. To explore the anatomy, physiology and biomechanics of the upper respiratory
system.
3. To have a working knowledge of the bodily systems and understand its value in
practicing and teaching Yoga.
4. To explore the Joints & Glands Exercises from the perspective of the energy system.
RESOURCES:
1. Anatomy Coloring Book (Book) by Wynn Kapit and Lawrence Elson, (3rd edition
pages 22, 23, 27, 28, 44, 45, 49-51, 54-57, 61-64, 129-130, 133-135).
2. http://www.innerbody.com/image/musfov.html (Useful for muscle identification)
3. http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html (Demonstrates
muscle movement)
4. http://www.bartleby.com/107/ (Grey’s Anatomy - reference)
STUDY QUESTIONS:
1. The three muscles, which are both extensors of the hip joint and flexors of the knee
joint, are (Resource 1):
a. Rectus abdominus
b. Semimembranosus
c. Piriformus
d. Semitendinosus
e. Rectus Femoris
f. Biceps Femoris
2. Movement of a bone toward the midline of the body is called _____ while spreading
the fingers is called ____. (Ab, abduction, Ad, Adduction, S, Supination) Resource 1
3. In full Paschimottanasana the spine undergoes _______ although there should be a
movement toward ________. The hips are ______ while the knees are _____.
(E, Extension/Extended,
F, flexion/flexed) Resource 1
4. The lumbar ______ (L, lordosis; K, kyphosis) decreases during Tadasana as the
spine ______ (E, extends; F, flexes). Resource 1
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
11
5. The _____ (L, lumbar; T, thoracic; C, cervical) portion of the spine is less flexible
thus limiting the degree of _____ (E, extension; F, flexion; H, hyperextension) in
postures such as Ustrasana. Resource 1
6. Since muscles can only contract, any muscle which moves must be opposed by an
________ (Ag, agonist; An, antagonist) muscle. So in elbow flexion the biceps brachii
is opposed by the ____________________________. Resource 1
7.
a.
b.
c.
d.
A lateral rotator of the hip joint is (Resource 1):
Gluteus Maximum
Gluteus Medius
Piriformis
Semitendinosus
8.
a.
b.
c.
d.
An adductor of the hip joint is (Resource 1):
rectus Femoris
gracilis
satorius
iliopsosas
9. When seated for meditation two of the muscles, which keep the spine extended, are
(Resource 1)::
a. splenius
b. multifidus
c. iliocostalis
d. longissimus
e. iliacus
10. An adductor of the shoulder, which gives the shoulder its shape, is (Resource 1):
a. triceps brachaii
b. latissimus dorsi
c. deltoid
d. teres major
11. When seated without a cushion the muscle which pulls the anterior lumbar spine
forward is (Resource 1):
a. rectus abdominus
b. internal oblique
c. iliopsoas
d. external intercostal
********************************************************************************************
7. Holistic Health & Biofeedback: Awareness of habit patterns, the
affect of meditation on one's well-being, journal-keeping, conscious eating, transition to
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
12
a balanced lifestyle and the uses of modern science, such as biofeedback in measuring
the states of the body, mind and consciousness.
OBJECTIVES:
1. To cultivate an awareness of habit patterns regarding food, sleep and sex – and
their effects on one’s health and well-being and on one's practice of Yoga.
2. To understand the importance of a balanced diet and a balanced lifestyle.
3. To understand the importance of cleansing practices and to practice them at an
introductory level (Nasal Wash (Jala Neti), flossing and tongue scraping).
4. To understand the role of breath in maintaining a healthy body and to perform the
digestive breathing practices.
5. To maintain a journal of one’s eating habits and have an introductory understanding
of food sadhana.
6. To have an introductory knowledge of the basic principles of Ayurveda, and to have
a preliminary identification of one’s basic Ayurvedic constitution.
7. To cultivate an awareness of Yoga as a science, and to understand the principle of
biofeedback and its relationship to the field of Yoga and meditation.
RESOURCES:
1. Practical Guide to Holistic Health (Book) by Swami Rama, Chapters 1 - 3.
2. Freedom from Stress (Book) by Dr. Phil Nuernberger, Chapters 4 - 5.
3. “Enjoying More of Less," (Audio titled: #1106) by Swami Veda Bharati
4. Yoga and Psychotherapy: The Evolution of Consciousness (Book) by Swami Rama,
Ballentine & Ajaya, Chapter 1.
5. Spiritual Origins of Health, (VHS/DVD) by Swami Rama.
6. http://www.aapb.org/i4a/pages/index.cfm?pageid=3563 (Introduction to Biofeedback
– reference)
7. March 2, 2006 talk on RSA biofeedback (Audio and Article) by Paul Emerson
STUDY QUESTIONS:
1. ______ (S, sympathetic; P, parasympathetic) arousal is associated with the Flight or
Fight Response. One physiological correlate of it is ____ (H, higher; L, lower) fingertip
temperature. Resource 4
2. Dr. Phil Nuernberger discusses the importance of eating well and identifies several
advantages of chewing one's food. Which of these does he not discuss?
a. Reduction of the quantity of food intake
b. Identification of the appropriateness of the food through enhanced experience of the
taste/smell
c. Reduction of tooth decay
d. Enhancing the process of digestion
3. According to Dr. Nuernberger, which activity sequence is probably the least stressful?
(assume only a short interval between activities)
a. Eating, making love, sleeping
b. Making love, eating, sleeping
c. Making love, sleeping, eating
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
13
d. Sleeping, eating, making love
4. Swami Rama defines Ayurveda as meaning:
a. The knowledge of the Ayurs
b. The science of age
c. Holistic health
5. Swami Rama mentions that there are three categories of people in terms of how they
deal with life: time oriented, goal oriented and ________ oriented. The basis of holistic
health lies in one's understanding of __________________.
6. Swami Rama gives a variety of advice on how to eat in his book Holistic Health.
Which of these of these does he not advise?
a. Food should be taken at fixed hours.
b. Sleep after eating
c. Don't eat without being cheerful
d. Chew food at least 35 times to lose weight
e. Eat less fruit in the winter
7. In addition to the prana bath performed with the abdominal lift, root and throat locks
and inner retention, which of the following practices does Swami Rama recommend for
cleansing the pores?
a. Bhramari
b. Sirsasana
c. Mayurasana
d. Trikonasana
e. Shavasana
8. Which is a correct statement about research on yogis who can stop their heart beats?
Resource 4
a. By using a special posture, which the yogi had devised, the heart was slowed and
eventually stopped.
b. Using special muscular contractions of the thoracic muscles the yogi was able to tilt
the heart causing it to stop.
c. By causing atrial flutter the heart beat too fast to pump eventually leading to no
electrical activity.
9. Control systems in the body may be classified as negative feedback, positive
feedback or feed-forward. Breathing quicker in anticipation of exercise is an
example of ____________________ control. Resource 7
10. Which modality is not employed intentionally in biofeedback? Resource 7
a. EEG
b. EMI
c. EMG
d. EKG
e. ECG
********************************************************************************************
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
14
8. Yoga Psychology: Eastern and Western approaches to the mind and
personality purifying emotions, karma and reincarnation, and yoga psychology in daily
life.
OBJECTIVES:
1. To understand the Four Functions of Mind (Manas, Buddhi, Ahamkara, Chitta), and
the Four Primitive Fountains and explain them in terms of one’s everyday
experience.
2. To identify the Six Negative Emotions: Pride (Madha), Jealousy (Matsarya), Anger
(Kroda), Greed (Lobha), Attachment (Moha), Desire (Kama).
3. To understand the Yamas and Niyamas and explain how their practice assists in the
refinement of the Four Functions of Mind, the Four Primitive Fountains and the Six
Negative Emotions.
4. To understand the stress response, the relaxation response, and how Yoga
relaxation techniques help with stress-related problems.
5. To develop the skills of relaxation and breath-awareness as a starting point for selfobservation.
6. To develop a basic understanding of the systems of personality according to the
Five Koshas giving an example for each Kosha.
RESOURCES:
1. Yoga Psychology (Book) by Swami Ajaya, Chapters 1,4, & 5.
2. Freedom from Stress (Book) by Dr. Phil Nuernberger, Chapters 3 & 4.
3. The Art of Joyful Living (Book) by Swami Rama, Chapters 4 & 5.
4. The Royal Path (Book) by Swami Rama, Chapters 2 & 6.
5. Yoga and Psychotherapy: The Evolution of Consciousness (Book) by Swami Rama,
Ballentine and Ajaya, Chapter 3.
STUDY QUESTIONS:
1. Which of the following is not a function of manas: Resource 3, 4 & 5
a. collecting sensory information through cognitive senses
b. motivating action through active senses
c. presenting alternative arguments and courses of action
d. evaluating arguments and deciding on courses of action
e. all of the above
f. none of the above
2. (T or F) Chitta can be considered the material of which the entire mind is composed.
Resource 3, 4 & 5
3. (T or F) Buddhi is the “highest” or “purest” function of mind, the closest in proximity
to the spiritual self (atman). Resource 3, 4 & 5
4. (T or F) The stress response is mediated through the parasympathetic portion of the
central nervous system. Resource 2
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
15
5. (T or F) The Four Primitive Fountains operate only in the physical body (annamayakosha). Resource 3
6. What are the Four Primitive Fountains? Resource 3
7. What is the next subtler kosha from the mano-maya (sheath made of mind)?
Resource 5
8. Which of the following is a good English word for the negative emotion krodha?
Resource 3
a. joy
b. peace
c. anger
d. jealousy
9. (T or F) The relaxation response is triggered by breath awareness. Resource 2
10. “I wanna become a yoga teacher so I can make $100,000 a year!” This statement
might best be described as an example of which of the following emotions: Resource
3
a. kama
b. lobha
c. klesha
d. vrtti
11. Write the Sanskrit and English translations of (a) the Yamas and (b) the Niyamas.
Resource 4
********************************************************************************************
9. Yoga Philosophy: Patanjali's Yoga-sutras, philosophy of hatha yoga and
Raja Yoga, developing a personal philosophy of life.
OBJECTIVES:
1. To understand the function and benefits of a personal philosophy in one’s life and to
practice the process of self-inquiry used in Yoga philosophy.
2. To understand the Four Purposes (Purusharthas) of human life (Kama (Pleasure),
Artha (Prosperity), Dharma (Virtue) and Moksha (Liberation) and explain them in
terms of one’s daily life.
3. To understand the three major paths of Yoga (Karma, Bhakti, and Jnana Yoga) and
explain them in terms of one’s daily life.
4. To understand the eight limbs of classical Raja Yoga as explained in The Royal Path
by Swami Rama.
5. To understand, in a general sense, the Seven Systems of Indian Philosophy and the
place of Sankhya and Yoga philosophy among them.
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
16
RESOURCES:
1. The Royal Path (Book) by Swami Rama, Chapter 1.
2. Choosing a Path (Book) by Swami Rama, Chapter 1.
3. God (Book) by Swami Veda (U. Arya), Chapters 1 & 2.
4. “An Introduction to the Six Systems of Indian Philosophy” (Article) by Swami Veda.
5. “An Introduction to Buddhism” (Article) by Swami Veda.
6. “Developing a Personal Philosophy of Life” (Audio) by Swami Veda Bharati
7. Retreat Handouts, “The 8 Rungs of Raja Yoga”.
STUDY QUESTIONS:
1. The metaphysical map on which the journey of yoga is charted is called: Resource 3
&.4
a. Mimansa
b. Vedanta
c. Samkhya
d. Vaisheshika
2. Non-attachment to the results of your actions is the chief principle of
_________________ Yoga. Resource 1 & 2
3. (T or F) According to Swami Veda Bharati in his book God, “the greatest statement
about God is silence.”
4. Which of the following is not among the paths of yoga described by Swami Rama in
his book Choosing a Path:
a. intellect, Jnana-yoga
b. devotion, Bhakti-yoga
c. subtle energy, Svara-yoga
d. Tantra, Kundalini-yoga
5. (T or F) The most important of the niyamas in Raja-yoga is brahma-charya.
Resource 1
6. Write the Sanskrit and English for the eight steps (limbs) of Raja Yoga / Ashtanga
Yoga. Resource 1, 2, & 7
7. (T or F) Both Samkhya-Yoga and Buddhism begin from the observation that all
existence is suffering. Resource 4 & 5
8. All of the following are considered to be systems of Indian philosophy except:
Resource 4 & 5
a. Nyaya
b. Mimamsa
c. Vyakarana
d. Vedanta
e. Vaisheshika
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
17
9. (T or F) Discrimination of Self from non-Self is the general method of Bhakti-yoga.
Resource 1 & 2
10. According to Swami Rama in Choosing a Path, all of the following are included
within Kundalini-yoga except:
a. Hatha-yoga
b. Sushumna application
c. Mantra-yoga
d. Kevala-kumbhaka
e. Laya-yoga
11. What are seven paths / methods of Yoga? Name them and give a short description
of each. Resource 1 & 2
********************************************************************************************
10. Teaching Methodology: Practical applications of course planning,
preparing the physical classroom environment, basic attitudes (e.g. ahimsa) in the
teaching of yoga.
OBJECTIVES:
1. To understand the basic requirements for the practice of Yoga including the physical
site, proper clothing, and appropriate attitudes (e.g. Ahimsa).
2. To progressively develop a balanced sequential Yoga routine initially for oneself and
then for practice teaching. The student teacher will be able to demonstrate
instructional competence by teaching
a) The proper steps for relaxation in Makarasana and Shavasana
b) The seven qualities of relaxed breathing and how one establishes and maintains
subtle breath-awareness throughout one’s Yoga practice
c) "The Six Steps to Performing Asanas Meditatively"
d) An Integrated Practice including a subset of the Joints & Glands Exercises and the
Level One Asana.
e) The three versions of Nadi Shodhana
f) Supportive breath exercises (Kapalabhati, Ujjaya)
g) "Steps in Beginning Meditation"
h) Internal Dialogue and its application with the Yamas
RESOURCES:
1. Mentoring and guidance from teachers within the tradition.
2. Teachers Meeting I & II (Audios) by Swami Veda Bharati
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
18
STUDY QUESTIONS: This section will be reinforced through the five required Practice
Teaching and Mentor sessions..
ESSAY QUESTIONS: Prepare a document with answers to these questions for the
Teaching Methodology portion of the Essay Final Exam. You can review your journals
and any other resources when composing this. This portion of the Essay Exam should
contain at least 200 words.
1. Please define the Prana Vidya style of Hatha Yoga - in your own words.
2. What has been your personal experience with Prana Vidya (the awareness of
prana)?
3. What have you learned in regard to Prana Vidya from your readings and your
training with the HYT-TTP teachers?
4. What specific practices or exercises could you guide your students through to
help them become aware (or sensitive to) prana?
5. What specific things would you emphasize in practicing Joints and Glands
Exercises or Hatha Poses to help lead your students to the awareness of
prana?
6. Please explain how you would handle this situation using the ETHICS model
(see article by Stephen Parker “Ethical Decision-Making for Yoga Teachers”).
A new student arrives at your yoga class in wheel chair. How would you
make them comfortable and support them in their desire to attend yoga
classes.
7. Select a basic asana and analyze it anatomically, as follows:
a) Identify joint actions (i.e. which are extended, flexed, abducted, laterally rotated
etc.
b) Which muscles are the muscles that are tensed to maintain the position?
c) Which muscles are lengthened in maintaining the position?
8. Discuss the physiology of relaxation, as follows:
a) What is the cardio respiratory response?
b) What happens neurologically and endocrinologically?
c) What happens to the muscles and skin?
Copyright
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any
form or by any electronic, mechanical, or other means, now known or hereafter invented,
including xerography, photocopying, and recording and in any information storage and retrieval
system is forbidden without the written permission of the publisher. Graduates of the Himalayan
Yoga Tradition – Teacher Training Program have permission of the publisher to use this material.
©2006, 2008 Himalayan Yoga Tradition – Teacher Training Program, All rights reserved
19