25 Day 200-Hour Hatha, Ashtanga-Vinyasa and 85-Hour Aerial YTTC in Rishikesh, India

Certification

Students who complete the training are eligible to register with Yoga Alliance as Registered Yoga Teachers (RYT®).

Overview

This 200-Hour combo course is carefully designed for those who want to start their journey in yoga from the basics which include traditional Hatha, Patanjali's yoga philosophy, Ashtanga-Vinyasa yoga, pranayama, breathwork, Shatkarma (cleansing kriyas), yoga anatomy, meditation, mantra chanting, yoga Nidra, Aerial yoga, and Aerial flow on silk hammock.

In addition, the program includes 85 hours of Aerial yoga training, which provides a unique and dynamic approach to yoga practice. Students delve into the intricacies of using aerial hammocks, learning various aerial asanas, transitions, and flips. They explore the benefits of inversion therapy, core strengthening, and spinal decompression offered by Aerial yoga.

The training is facilitated by experienced and knowledgeable instructors who guide students through theory and practical sessions, ensuring a well-rounded understanding of both Hatha and Aerial yoga. Students also have the opportunity to immerse themselves in the rich yogic culture of Rishikesh, known as the birthplace of yoga.

Upon completion of this intensive program, graduates emerge as confident and competent yoga teachers, capable of leading Hatha and Aerial yoga classes, while incorporating their deep understanding of yogic philosophy and principles. This transformative journey provides a solid foundation for a successful career in the field of yoga teaching, as well as personal growth and self-discovery.

Why choose Adi Yoga Ashram for your YTT?

Adi Yoga Ashram in Rishikesh offers you everything that a Sadhak (a dedicated practitioner) needs to fulfil his quest for knowledge. A sacred ambience, a disciplined life, a routine of activities, dedicated learning time, and specific and intensive teacher training are only a part of what you get from their yoga school in Rishikesh, India.

They offer you an environment for skilful learning from the best yoga teachers and gurus in Rishikesh. This training course is designed to keep in mind the broader view of yoga, including yoga philosophy, meditation, anatomy, Kriya, pranayama, Ayurveda, and the art of teaching. Their main focus is to imbibe yoga with Ayurveda in your daily life.

This YTT is not just a preparation for you to become a yoga instructor but an exploration of the self - this course allows you to walk an inward journey realizing who you are and what you are meant to be here for. The curriculum takes you through the essential elements required to deepen and enrich your own yoga practice and to teach students with confidence. Their expert team of teachers will guide you through the fundamental stages of leading a class to teach with ease and confidence.

Prerequisites

• Dedication and discipline
• The consumption of meat, fish, eggs, alcohol, tobacco, and drugs is prohibited on the school premises
• Nudity is strictly prohibited
• Recommended readings before the course (note: after paying the advance deposit, the school will provide basic study material PDF as a preparation for the course)

Daily Schedule

• 05:00 Morning bell
• 05:30 - 07:00 Hatha yoga asana, Yin yoga and teaching practice
• 07:00 - 08:00 Pranayama and shatkarma and teaching practice/ Ayurveda (once a week)
• 08:00 - 09:00 Meditation & Yoga Nidra and teaching practice
• 09:00 Breakfast
• 10:30 - 11:30 Yoga anatomy & physiology
• 11:30 - 14:00 Aerial Yoga Flow
• 14:00 Lunch
• 15:00 - 16:00 Traditional philosophy
• 16:00 - 17:30 Ashtanga-Vinyasa and teaching practice
• 17:30 - 18:30 Alignment-adjustment & teaching methodology
• 18:45 - 19:45 Aerial yoga practice
• 19:45 Dinner
• 21:00 Lights off

Course Overview

1- Mantra chanting

A mantra is made up of specific sounds and vibrations that ancient yogis and seers received after years of dedication and disciplined spiritual practice. The effects of mantras are on a physical, mental, and spiritual level. There are a variety of mantras for various specific purposes. The purpose of mantra chanting in yoga is to generate vibrations and connect with the universe. Each mantra is special and rich with spiritual energy.

In this course, you will be learning the following mantras

• Om Asato Maa Sadgamaya
• Aum Namah Shivaya
• Aum Sarveshaam Svsatir-Bhavatu
• Aum Sarve Bhavantu Sukhinah
• Gayatri Mantra
• Aum Asato Maa Sadgamaya
• Aum Brahmarpanam
• Tvameva mata ca pita Tvameva
• Om Tryambakam Yajamahe
• Om sahana Vavatu
• Yogena Cittasya

2- Ashtanga - Vinyasa yoga postures

Students will gain extensive knowledge of yoga postures and will increase their strength, flexibility, and discipline. This when practiced regularly heals all sickness and purifies your body in preparation for deeper yogic practice - both physical as well as meditative.

• Ashtanga yoga; Introduction
• History of Ashtanga yoga
• Awakening of the inner fire
• Bandhas and their application
• Eight limbs of yoga
• Drishti (focused attention)
• Cleansing and purification
• Creating a sacred practice space
• Use of yoga props and instruments
• Sun salutations A and B (week 1)
• Standing series (week 2)
• Sitting series (week 3)
• Finishing series (week 3)
• Teaching practices (traditional as well as Mysore style - week)

Following are the postures to be taught:

• Padangustasana or big toes posture
• Pada Hastasana or hand-under-foot posture
• Utthita trikonasana or triangle posture (A and B)
• Utthita Parsvakonasana or extended side angle pose (A and B)
• Prasarita padottanasana or intense wide leg stretch (A, B, C, D)
• Pārśvottānāsana or intense side stretch posture
• Utthita hasta pādāṅguṣṭāsana or hand-to-big-toe posture
• Ardha buddha padmottānāsana or half-bound lotus forward bend
• Utkatāsana or fierce pose
• Vīrabhadrāsana or warrior pose (A and B)
• Dandasana or staff pose
• Paścimattānāsana or intense west stretch or sitting forward bend
• Pūrvattanāsana or intense east stretch
• Ardha Baddha Padma paścimattānāsana or half-bound lotus forward bend
• Tiryaṅgmukha ekapāda paścimattānāsana or reverse the leg, one leg intense stretch
• Jānuśīrṣāsana or head-to-knee pose
• Marīcāsana or sage marichi pose
• Nāvāsana or boat pose
• Bhujapīḍāsana or shoulder pressure pose
• Kūrmāsana or tortoise pose
• Supta kūrmāsana or sleeping tortoise
• Garbha piṇḍāsana or embryo posture
• Kukkuṭāsana or rooster posture
• Baddha konāsana or bound angle pose
• Upaviṣṭha konāsana or seated angle posture
• Supta konāsana or lying down angle posture
• Supta pādāṅguṣṭāsana or reclining big toe posture
• Ubhaya pādāṅguṣṭāsana or both big toes posture
• Ūrdhva Mukha paścimattānāsana or upward-facing full forward bend
• Setu bandhāsana or bridge posture

Finishing postures

• Ūrdhva dhanurāsana or upward bow posture
• Salaṁba sarvāṅgāsana or shoulder stand posture
• Halāsana or plow posture
• Karṇa pīḍāsana or ear pressure posture
• Ūrdhva padmāsana or upward lotus
• Piṇḍāsana or embryo posture
• Matsyāsana or fish posture
• Uttāna pādāsana or extended leg posture
• Cakrāsana or wheel posture
• Sirsasana or headstand
• Baddha padmāsana or sealed lotus pose
• Yoga mudra or sealed yoga posture
• Padmasana or lotus posture
• Utpluthih or uprooting posture
• Savasana or corpse pose

3-Hatha yoga course syllabus

The word Haṭha literally means force and thus alludes to a system of physical techniques. In India, Hatha yoga is associated with popular tradition.

• Pawanmuktasana series 1
• Pawanmuktasana series 2
• Pawanmuktasana series 3
• Surya Namaskar (sun salutation)
• Chandra Namaskar (moon salutation)
• Tadasana (palm tree pose)
• Triyak tadasana (swaying palm tree pose)
• Trikonasana (triangle pose)
• Parivirtatrikon asana - revolving triangle pose
• Uttkatasana - chair pose
• Virbhdrasana 1 - warrior 1
• Virbhdrasana 2 - warrior 2
• Virbhdrasana 3 - warrior 3
• Ardha Chandrasana - half moon pose
• Vriksasana - tree pose
• Parvatasana - mountain pose
• Adho mukha svanasana - downward facing dog
• Kati Chakrasana - waist rotating pose
• Malasana - squatted yoga pose
• Garudasana - eagle pose
• Baddha Konasana - bound angle pose
• Rajkapoot asana - pigeon pose
• Bhujanghasana - cobra pose
• Urdhva Mukha Svanasana - upward-facing dog
• Matsyasana
• Setu Bhandasana
• Utrasana
• Dhanurasana
• Salabhasana
• Supta Virasana - reclining hero pose
• Virasana - hero pose
• Vajrasana - thunderbolt
• Gomukhasana
• Balasana
• Dandasana
• Ardha Matsyendrasana

Aerial yoga asana

This combines traditional yoga poses with the support of a fabric hammock. It enhances flexibility, strength, and balance while adding a fun and dynamic element to the practice.

• Aerial Sukhasana (easy pose / decent pose)
• Aerial Ardha Uttanasana (half forward bend)
• Aerial Utthita Ardha Uttanasana (flat back)
• Aerial Ekapada Ardha Parsvuttanasana (one leg lifted / crunch together)
• Aerial Veerbhadra asana 3rd (warrior pose 3rd)
• Aerial Alanasana (lunge pose)
• Aerial Veerbhadra asana 2nd (warrior pose 2nd)
• Aerial Utthita Parsavkonasana (side angle pose)
• Aerial Viprita Veerbhadra (warrior pose variation)
• Aerial Utthita Hasta Padangusthan (big toe pose)
• Aerial Parivartit Utthita Hasta
• Aerial Parshvottan asana (pyramid pose)
• Aerial Ardha Chandrasana (half moon pose)
• Aerial Hanumanasana (full spilt)
• Aerial Nauka asana (boat pose)
• Aerial Tadh asana (mountain pose / standing pose)
• Aerial Tree pose (Vriksha asana)
• Aerial Bandhkonasana (butterfly pose)
• Aerial Drop- Badhakan asana (inverted butterfly pose)
• Aerial Chaturbhuj asana (square pose)
• Aerial Vipareet Asavsanchal asana (reversed lunge)
• Aerial Shav asana (corpse pose)
• Aerial Dhanu Baan asana (bow and arrow pose)
• Aerial Sarvang asana (shoulder stand)
• Aerial Kati Chakra asana (spinal twist)
• Aerial Ardh Chandra asana-2 (half moon pose-2)
• Aerial Utkatasana (chair pose)
• Aerial Ustraasana (camel pose)
• Aerial Chakraasana (wheel pose)
• Aerial Dhanurasana (bow pose)
• Aerial Hasthouttan asana (raised arm back arch)
• Aerial Viman asana (aeroplane)
• Aerial Natraj asana (Lord Shiva pose / dancer pose)
• Aerial Santulan asana (balancing pose)
• Aerial Phalakasana (plank pose)
• Aerial Hanuman asana (full split pose)
• Aerial Anjanenye asana (low / deep lunge)
• Aerial Kapotasana (pigeon pose)
• Aerial Balaasana (child pose)
• Aerial Balaasana (child pose - lifted hip)
• Aerial Marjariasana (cat and cow pose)
• Aerial Bhujangasana (cobra pose)
• Aerial Supt Vajraasana (reclined thunderbolt pose)
• Aerial Uttanasana (forward Bending pose)
• Aerial Trikin asana (triangle pose)
• Aerial Aadhomukha Svan asana (downward facing dog)
• Aerial Bakasana (crow pose)
• Aerial Salabh asana (locust pose)
• Aerial Vrischikasana (scorpion pose)
• Aerial Ekpada Prapadh asana (single foot sitting)
• Aerial Ekpada Prapadh asana (single foot sitting)
• Aerial Sarvangh asana (shoulder stand)
• Aerial Viparit Badhkon asana (reversed butterfly pose)
• Aerial Teikon asana (front Split)
• Aerial Ballerina pose
• Aerial Inversion (upside down)
• Aerial Reversed Trikonasana
• Aerial Shirshasana (head stand)
• Aerial Urdhva Mukha Svanasana (upward facing dog)
• Aerial Malaasana
• Aerial Flip Locust
• Aerial Superhero
• Aerial Butterfly pose
• Aerial Sea Horse pose
• Aerial Padmasana (lotus pose)
• Aerial Sakandasana (wide-legged squad)
• Sequencing for beginners
• Sequencing for intermediate level

4-Pranayama (Breathing practices)

Pranayama is an ancient yogic breathing technique that is used as preparation for meditation and is a vital aspect of practicing yoga. It improves the respiratory system and purifies the body and mind.

• Breath and its importance
• Prana and its meaning
• What is pranayama?
• Breath and its connection with the prana
• Pranayama; importance and benefits
• Preparation for breathing
• Aspects of breathing
• Activation of nostrils
• The flow of breath in five elements
• How does the flow of prana take place?
• Breath retention
• Sitting positions for practices
• Breathing techniques
• Diaphragmatic breathing
• Thoracic breathing
• Clavicular breathing
• Yogic breathing
• Surya Bhedi pranayama
• Chandra Bhedi pranayama
• Nadi Shodhana pranayama
• Sheetali pranayama
• Sheetkari pranayama
• Bhastrika pranayama
• Bhramari pranayama
• Murcha pranayama
• Ujjayi pranayama

5-Mudra (yoga gestures)

The practice of Mudra hand gestures is an ancient facet of yoga. Performing gestures affects the energy flow of the body and can change a person's spiritual and mental characteristics.

• Jnana mudra
• Chin mudra
• Yoni mudra
• Bhairava mudra
• Shambhavi mudra
• Nasikagra
• Khechari

6-Bandhas (Energy Lock)

The practice of Bandhas expands the lung capacity and breathing capabilities during yoga. It also strengthens the entire body from the inside out.

• Preparation
• Uddiyana
• Jalandhar
• Mula Bandha
• Maha Bandha

7-Yoga cleansing (Shatkarma)

Yogic cleansing exercises are important to learn how to incorporate your breath and meditate properly during the physical aspects of yoga. It also removes the blockages in the energy channels.

• Jalaneti shatkarma (nasal cleansing with salty water)
• Rubber neti (nasal cleansing with a rubber string)
• Agnisar Kriya

8-Meditation (Dhyana)

Meditation is a systematic practice that promotes physical, mental and emotional tranquility with the purpose of reaching Samadhi (self-realization).

• Meditation: History and introduction
• Preparation for meditation
• What meditation is and what it’s not
• Aim and objectives of meditation
• Sitting position
• Breathing awareness meditation
• AUM mantra meditation
• Trataka
• Dynamic meditation
• Walking meditation
• Japa meditation
• Mantra chanting meditation
• Ajapa meditation
• Tips for developing concentration
• Yoga Nidra (psychic sleep)
• Basic relaxation
• Full body relaxation
• Sound healing meditation

9-Anatomy and physiology (Sharir Vijnan)

Proper understanding of the physical body will help to prevent injury before, during, and after practice. There are two kinds of yoga anatomy: Physical and spiritual. Understanding both types is needed.

• Physical anatomy
• Introduction to the body and body structure
• Different body planes
• Anatomical movements
• Bones of the skull
• Cervical vertebrae
• Shoulder girdle, arm bones, and pelvic region
• Spine deformities
• Lower extremities
• Tendons and ligaments
• Respiratory system
• Muscular system
• Nervous system

10-Yoga philosophy (Yoga Darshana)

Yoga philosophy is the foundation of our yoga practice and is the key to earning yogic strength. Through the path of Vedanta Philosophy, you will establish a solid, well-rounded yoga practice.

• Patanjali Yoga Sutras
• Introduction to the Himalayan tradition of yoga
• Introduction to the different Indian philosophy
• History of yoga
• Yoga sutra of Patanjali
• Types of yoga
• Eight limbs of yoga
• Yamas and Niyamas (ethics of yoga)
• Philosophy of asana
• Concentration and its power
• Four aspects of the mind
• How to control the mind
• Samadhi and the goal of yoga
• Introduction to Bhagavad Gita
• Chakras
• Kundalini
• Science of karma
• Indian culture and spirituality

11- Traditional Ayurveda

• Introduction to Ayurveda
• Features of Ayurveda treatment
• Ayurveda and its various diversified areas
• Ashtanga Ayurveda
• Ayurveda and its fundamentals
• Pancha Mahabhutas (five elements)
• Kapha
• Vata
• Pitta
• Know your Prakriti (constitution)
• Food and nutrition

12-Alignment

• Understanding alignment
• Role in daily practice
• Importance aspects of alignment
• Decreasing the risk of injuries
• Increase movement in joints
• Alignment based on different body regions
• Upper and lower limb alignment
• Alignment of the torso - thorax - abdomen and pelvis region
• Head and neck alignment
• Alignment of the spine
• Basic alignment postures
• How to make the body feel at ease
• Finding the balance between mind and body

13-Teaching practice (Adhyapanam)

Students will take turns practicing their teaching skills by performing in front of their peers and teachers.

• Demonstration
• Alignment
• Instructions

14-Teaching methodology

A yoga teacher should efficiently perform the practical applications of class planning and preparation. The students will learn how to create a positive and peaceful class environment for an enjoyable and transformative experience.

• Positive and conscious communication
• Friendship and trust
• Time management
• Qualities of a teacher
• Principles of demonstrating, observation, assisting, correcting
• Use of voice in class
• Mental and emotional preparation for teaching
• Class preparation
• Step-by-step class structure planning

15-Assessments are based on

• Students take turns practising their teaching skills by performing in front of their peers and teachers
• Written test
• Teaching practice
• Attendance
• Performance
• Behavior during the course