Your roadmap · आपका रोडमैप
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Admission & first meetingप्रवेश और पहली मुलाकातEnquire at your nearest NDSS centre, meet the teacher, fix the batch time and get your study material.
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Sessions — part 1सत्र — भाग 1Short practical sessions with examples and activities.
Introduction to YogaLoosening Practices (Sukshma Vyayama)
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Sessions — part 2सत्र — भाग 2Short practical sessions with examples and activities.
Standing AsanasSitting Asanas
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Sessions — part 3सत्र — भाग 3Short practical sessions with examples and activities.
Lying AsanasSurya Namaskar
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Sessions — part 4सत्र — भाग 4Short practical sessions with examples and activities.
Pranayama and MeditationYoga for Daily Wellness
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Practical testप्रायोगिक परीक्षाShow what you learnt in a short practical / oral test.
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Online tests & resultऑनलाइन टेस्ट और रिज़ल्टTake the tests online; your marks and result show in your student login and at the centre.
Syllabus · पाठ्यक्रम
1 subject · 8 chapters · 35 topics
01Introduction to Yoga
4 topics+
- Meaning and aims of yoga
- Eight limbs (Ashtanga) of Patanjali
- International Day of Yoga - 21 June
- Rules: empty stomach, clean place, no strain
02Loosening Practices (Sukshma Vyayama)
4 topics+
- Neck movements
- Shoulder rotation
- Waist twisting
- Knee and ankle movements
03Standing Asanas
4 topics+
- Tadasana
- Vrikshasana
- Trikonasana
- Ardha Chakrasana
04Sitting Asanas
5 topics+
- Vajrasana
- Padmasana / Sukhasana
- Bhadrasana
- Ustrasana
- Vakrasana
05Lying Asanas
5 topics+
- Bhujangasana
- Shalabhasana
- Setubandhasana
- Pawanmuktasana
- Shavasana
06Surya Namaskar
4 topics+
- 12 steps in order
- Breathing with each step
- Speed and number of rounds
- Who should avoid it
07Pranayama and Meditation
5 topics+
- Deep breathing
- Anulom Vilom (Nadi Shodhan)
- Bhramari
- Kapalbhati and its precautions
- Simple dhyana (meditation)
08Yoga for Daily Wellness
4 topics+
- Daily routine plan
- Yoga for back and neck at the desk
- Food, sleep and water
- Tracking progress
About this course
You will be able to
- Follow a safe 30-45 minute daily yoga routine
- Do loosening exercises, standing, sitting and lying asanas correctly
- Practise Surya Namaskar step by step
- Do basic pranayama: Anulom Vilom, Bhramari and deep breathing
- Relax with Shavasana and short meditation
- Know the precautions for each practice and when to avoid it
Who it is for
- Anyone who wants better fitness, flexibility and calm
- Students, office workers, homemakers and elders (with modifications)
- Beginners with no previous yoga experience
What you need
- A yoga mat or durrie and loose clothes. Come on an empty stomach. People with heart disease, high BP, recent surgery or pregnancy should take a doctor's advice and tell the trainer.
Online tests & result
Practice and unit tests online; marks and result show in your student login and at the centre.
Student login →
Questions
Can elders join?
Yes, with easier versions (chair support, fewer rounds). Tell the trainer about any health problem.
Is yoga a treatment for disease?
Yoga supports fitness and wellbeing. It does not replace medicines or a doctor's advice.
When should I practise?
Best in the morning on an empty stomach, or 3-4 hours after a heavy meal. Vajrasana can be done after meals.
How long is each class?
About 45-60 minutes daily for one month, ending with a full routine you can do at home.
