55 Day 500-Hour Traditional and Authentic Multi-Style Yoga Teacher Training in Rishikesh

Facilities

The first month follows the 200-hour yoga teacher training course syllabus

Ashtanga yoga postures

Ashtanga yoga primary series sequence is made by K. Pattabhi Jois. In 200-hour yoga TTC, students will be taught the basics of Ashtanga yoga and be guided through the completely Ashtanga yoga series in a systematic way according to the ashtanga yoga tradition which includes:

• Sun salutation A
• Sun salutation B
• Standing sequence postures
• Seated sequence postures
• Finishing sequence postures
• Mysore style / use of yoga props / teaching practice
• On the first week - introduction to Ashtanga yoga followed by Sun salutation A & B
• On the second week - Standing sequence postures and use of yoga props
• On the third week - Seated sequence postures and finishing sequence postures
• On the fourth week - Mysore style and teaching practice

Hatha yoga / Vinyasa Flow (asanas)

First to third week

• Sun salutations
• Standing and balancing postures
• Seated postures
• Prone postures
• Supine postures
• Back-bend postures
• Inversions

Fourth week

• Teachings
• Doubts

Meditation practices

• Introduction to meditation (what is meditation)
• Body awareness meditation
• Mind awareness meditation
• Breathing awareness meditation
• Om meditation
• Mantra meditation practices
• Trataka meditation
• Dynamic meditation
• Art of self silence practice
• Yoga Nidra
• Walking meditation practice
• Deep listening meditation
• Teaching practices of students.

Yoga philosophy (Yoga Darshana)

• What is yoga and its history?
• Lifestyle of a yoga practitioner
• What are yoga sutras/ 8 limbs of yoga?
• Introduction of Srimad Bhagavad Gita
• Understanding all 4 paths of yoga
• Karma yoga
• Bhakti yoga
• Gyan yoga
• Dhayan yoga
• What is hatha yoga?
• What are trigunas?
• What is ego?
• Freedom from unhappiness
• Realizing pure consciousness
• Stories of the enlighten yogis
• Assignments and activities
• Presentation on any topic to the teacher

Pranayama (breathing practices)

• Introduction of pranayama
• Benefits of pranayama
• General guidelines
• Clavicular breathing
• Thoracic and diaphragmatic breathing
• Yogic breathing
• Ujjayi pranayama
• Bhastrika pranayama
• Kapalbhati pranayama
• Nadi – sodhana pranayama
• Bhramari pranayama
• Surya bhedi and chandra bhedi pranayama
• Sheetali and sheetkari pranayama

Yoga anatomy and physiology

First week

• Meaning and importance / introduction of anatomy and physiology
• Directional terms of anatomy
• Introduction of skeleton structure and functions
• Bone anatomy and human skeleton system
• Important names of human skeleton system
• Angular movements of human body
• Assignment paper submission / activities / exercises

Second week

• Introduction of joints
• Function of all types of joints
• Anatomy of synovial joints (Knee)
• Types of synovial joints and their functions
• Types of cartilage abd connective tissues
• Pectoral girdle introduction and functions
• Pelvic girdle introduction and function
• Ankle and wrist joints
• Assignment / activities / exercises

Third week

• Introduction and importance of anatomy
• Human cells, types of tissues, organs
• Digestive system in short
• Respiratory system in short
• Skeletal system in short
• Muscular system in short

Fourth week

• Presentation on any topic to anatomy teacher
• Assignments and activities

Mudras (yoga gestures)

• Jnana mudra
• Chin mudra
• Bhairava mudra
• Nasikagra

Yoga bandhas (energy lock)

• Preparation
• Uddiyana
• Jalandhar
• Mula and Maha Bandha

Yoga cleansing (shatkarma)

• Rubber-neti
• Jalaneti
• Kunjal kriya
• Shankh prakshalan kriya
• Sitting postures for pranayama sadhana
• Easy pose
• Half-lotus
• Swastikasana
• Siddha yoni asana

Teaching practice and methodology

• Demonstration
• Instructions
• Alignment
• Adjustment

Evaluation is based on

• Written test
• Asana practical test
• Attendance
• Performance
• Behavior

The second month follows the 300-hour yoga teacher training course syllabus

Mastering Hatha / Vinyasa Flow

First week

• Introduction of Hatha and Vinyasa flow
• Pawanmuktasana series A
• Surya namaskar (Hatha)
• Chandra namaskar (Hatha)
• Trikonasana
• Parsvokonasana
• Privarta Trikonasana
• Privarta Parsvokanasana
• Virbhadrasana A,B,C
• Ardha chandrasana
• Chaturangadandasana
• Mathchendrasana A,B,C
• Adra Ustrasana
• Salabhasana
• Setabandasana
• Gatyatmak Paschimottasana
• Pada prasar Paschimottasana
• Saithalyasana
• Sarvangasana
• Core exercises

Second week

• Surya namaskar A,B (ashtanga)
• Chandra namaskar (Hatha)
• Standing
• Veerbhadrasana A,B,C
• Trikonasana
• Parsvottanasana
• Parsvokonasana
• Privirta Trikonasana
• Privirta Parsvokonasana
• Ardha chandrasana
• Utthita hasta padangusthasana
• Natrajasana
• Vriksasana
• Garudasana
• Eka pada uttanasana
• Natavarasana
• Tandavasana
• Eka padasana
• Vatayanasana
• Pada angushtasana
• Baka dhyanasana
• Eka pada baka dhyanasana

Third week

• Eka hasta bhujasana
• Santolanasana
• Vashisthasana
• Poorna matsyendrasana
• Marichyasana C, D
• Eka pada rajakaputasana
• Raja kaputasana
• Poorna ustrasana
• Dhanurasana
• Poorna shalabhbasana
• Poorna chakrasana
• Parighasana
• Koormasana
• Upavistakonasana
• Ubhaya padangustasana
• Urdvamukha paschimottasana
• Hanumanasana
• Bhoonamansana
• Laguvajarasana
• Badhakonasana
• Vishwamitrasana
• Kashyapasana
• Inverted asanas-
• Bhumi padamastakasana
• Vipreetakarani Asana
• Sarvangasana
• Padma Sarvangasana
• Halasana
• Ardha padma halasana
• Sirshasana
• Salamba sirshasana
• Niralambasana
• Urdhwa padmasana
• Leg stretching

Fourth week

• Teaching
• Doubts
• Questions / answer

Mastering Ashtanga Primary Series and intermediate series postures

• The Complete traditional way of practice and teaching
• Drishti
• Bandhas
• Breath
• Ashtanga is taught with Vinyasa
• On the first week - Introduction to traditional Ashtanga yoga and Vinyasa and sun salutation A & B
• On the second week - Seated sequence postures & Finishing Sequence postures
• On the third week - Intermediate series postures / Mysore style / teaching methods
• On the fourth week - Teaching by students / questions and answers / feedback by teacher on improvements

Dhayan (meditation)

• Introduction of meditation
• What is concentration?
• Difference between concentration and meditation
• The fundamental importance of meditation
• Types of meditation
• Definition and technique of anapana (stage 1,2,3,4)
• Mind awareness meditation
• Definition and technique Pranav meditation
• Akara chanting
• Ukara chanting
• Makara chanting
• Om chanting
• Mantra introduction
• Om Namah Shivaya (meaning and chanting)
• Gayatri Mantra ( meaning and chanting)
• Om Mani Padme Hum chanting
• Lokah Samastah Sukinoh Bhavantu chanting
• Art of self silence practice
• Mindfulness walking introduction
• Fundamental importance of yoga Nidra

Fourth week

• Submission of assignments
• Revision
• Practical exam: presentation on one topic

Pranayama (breathing practices)

• Introduction of pranayama
• Definition and importance of pranayama
• Natural breathing
• Abdominal breathing
• Thoracic breathing
• Diaphragmatic breathing
• Yogic breathing
• Nadi shodhana
• Ujjayi pranayama
• Bhastika Pranayama
• Kapalbhati Pranayama
• Surya Bheda Pranayama
• Chandra bhedana pranayama
• Sheetali pranayama
• Sheetkari pranayama
• Bhramari pranayam

Yoga anatomy and physiology

First week

• Brief introduction of skeleton system and function
• Anatomy of shoulder and function with the important name of muscles
• Anatomy of the pelvic griddle with muscles names
• Spine anatomy and function/ importance in yoga practice
• Kundalini shakti introduction and function
• Chakra introduction and function with the endocrine system
• Nadis- the energy channel function and importance
• Prana introduction and importance in organ function
• Panchakosha importance in the function of the body

Second week

• Chakra introduction and function with the endocrine system
• Nadis- the energy channel function and importance
• prana introduction and importance in organ function
• Panchakosha importance in the function of the body

Third week

• Respiratory system introduction / function and problems
• Circulatory system importance / function and problems
• Digestive system importance / function and problems
• Submission of assignment and revision

Fourth week

• Practical exam: Presentation given to the teacher
• Written exam: Submission of assignment to the teacher

Shatkarma (yoga cleansing)

• Introduction to shatkarma
• Jalaneti Satkarma (Nasal cleansing with salty water)
• Rubber neti (Nasal cleansing with a rubber string)
• Kunjal kriya
• Shankh prakshalan kriya
• Bandhas (Energy Locks)
• Introduction to bandha
• Jalandhara bandha
• Moola bandha
• Uddiyana bandha
• Maha bandha

Mudra (yoga gestures)

• Introduction of mudras
• Fundamental importance of mudras
• Jnana mudra
• Vayu mudra
• Bhairava mudra
• Pranav mudra
• Sankhmukhi mudra

This is how the daily schedule looks like

• 05:00 Pranayama, shatkarma, and meditation
• 06:00 Tea
• 07:00 Traditional Hatha yoga
• 08:00 Breakfast
• 10:00 Anatomy with therapy
• 11:00 Adjustment and alignment
• 12:30 Lunch
• 14:30 Yoga philosophy with sutras
• 15:30 Ashtanga yoga
• 17:00 Tea
• 17:30 Vinyasa flow
• 19:00 Dinner
• 20:00 Mantra chanting

• Parmarth Niketan
• Rishikesh market tour
• Spa wellness
• Cooking classes
• Kirtan
• Ayurveda and famous Vashistha Cave in Rishikesh

The school is located in the beautiful Himalayan foothills of Rishikesh, India, near the banks of the holy river Ganges. Well-known as the birthplace of yoga, the holy city of Rishikesh is a renowned center for self-realization, personal transformation, and palpable spiritual energy. For thousands of years, sages, saints and spiritual leaders have traveled to Rishikesh from all over the world to study and practice yoga.

In your free time, make your way to the Ram Jhula bridge and take in an endless variety of sights, sounds, and smells. These yoga workshops will help you to live a yoga lifestyle and you will be able to reclaim your mind, body, and soul.

Go for a dip in the Ganges or take part in a traditional aarti ritual (Hindu ceremony of light). Explore ancient temples and Himalayan hiking trails, go on a jungle safari, or visit the ashram where The Beatles studied transcendental meditation. As an esteemed yoga school in India, their job is to guide students and practitioners to learn the art of yoga through the lens of their own experience.

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Included in the price of the course are three freshly made vegetarian meals per day. The kitchen is clean and hygienic and all of the vegetables are organic. The food is popular all over the globe for its taste and variety. If you have special dietary requirements, it's a good idea to communicate it to the organizer when making a reservation (extra charges).

7 Chakras Yoga School believes that yoga is a way of living. When complemented with healthy food habits, it can completely transform our lives for the better. In fact, eating the right food is an essential part of living a yogic Life.

Freshly cooked food that is consumed within 3-4 hours can be considered Sattvic. A Sattvic diet purifies the body and calms the mind. This diet creates peace within the body and mind, complimenting your yoga practice throughout your training.

7 Chakras Yoga School is fully committed to the well-being of their students and they provide a Sattvic diet for everyone on the course. These menus have been tailored by their Master Chef Sandeep Semwal who has worked with some of the best five-star hotels around the world and carries great knowledge about the Sattvic diet along with this he focuses on hygiene practices at their institution to ensure the food is safe and carries great nutritional values which is much needed for a healthy life.

• Spa wellness
• White river rafting
• Adventures in the Himalayas
• Bungee jumping
• Camping and bonfire
• Mountain biking
• Flying fox
• Cliff jumping
• Body surfing
• Trekking
• Rappelling and rock climbing
• Kayaking
• Parasailing and paragliding
• Cafe hopping
• Hot air ballooning
• Attend Ganga Arti
• Live the music in Beatles Ashram

The training fee includes two sessions of Ayurvedic massage session for 60 minutes for each student.

• 54 nights accommodation in an ashram
• 3 times daily Ayurvedic nutritious meals
• Free pick up from Dehradun Airport (which is domestic and nearest to Rishikesh)
• Books for study (7 Chakras manual book, notebook, pen, advance asanas book, and more)
• Best yoga mat
• Exclusive 7 Chakras yogic T-shirt
• Exquisite eco yogic bag
• Neti pot and rubber neti
• Sunday activity tour in places like Kunjapuri temple, waterfall, Vasishtha Cave, Parmarth Niketan
• 2 Ayurvedic massage sessions for 60 minutes
• Extracurricular activities:
• Basic knowledge of Ayurveda
• Foot reflexology, Thai massage, and much more
• Yoga teaching methodology class from the very first day, so you can build your confidence as a yoga teacher through the whole course
• Kirtan - traditional Indian devotion songs for Lord Shiva

• Airfare
• Personal expenses

Recommended Airports

• A reservation requires a deposit of 25% of the total price.
• The deposit is non-refundable, if the booking is cancelled.
• The rest of the payment should be paid on arrival.