25 Day 200-Hour Hatha, Ashtanga, Vinyasa Yoga Teacher Training with Ayurveda in Rishikesh, India

Certifications

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

What will you gain from this course at Arohan Yoga School?

Learn authentic, traditional yoga from a yoga school in Rishikesh, India. Imbibe in-depth, comprehensive knowledge of yoga, both theoretical and practical. The well-structured course is suitable for progressive learning training imparted by multiple specialist teachers well-versed in theory and practice.

Course curriculum

Yoga anatomy

• Yin and Yang tissues
• Types of stretches
• Pancha kosha
• Pancha prana
• Anatomical reference position
• Anatomy basics
• Connective tissues
• Muscular system
• Skeletal system
• Respiratory system
• Planes and axis
• Joints
• Spine and ribcage
• Reciprocal inhibition

Ayurveda

As per Ayurveda, the human body comprises five elements: earth, water, fire, air, and ether. Once you die, you assimilate back again into these five elements. These five significant elements form the three doshas in various combinations (Vata, pitta, and Kapha). It is the imbalance of these doshas that make a person ill.

Ayurveda believes the human body can heal itself if there are no toxins. Ayurvedic Panchakarma is the way to detox and heal. This course covers:

Introduction

• How Ayurveda differs from modern medicine
• The Pancha Mahabhutas (five elements)
• The Tri-doshas and their attributes
• Identify your dosha
• Yoga for different dosha body types
• The three pillars of health
• The seven building blocks or dhatus
• Diagnosis
• Mala
• Ama or toxins
• Panchakarma and its preliminary practices

Pranayama

Theory

• Introduction to pranayama
• The link between prana and pranayama kosha
• Movement of prana in the body
• Nadis/meridians
• Comparison of slower and faster breathing
• Benefits and contraindications
• Relation of breath with mind and emotion
• Sympathetic and parasympathetic nervous system trigger
• Preparation and general guidelines
• Quality of breathing
• Life span and breathing

Practice

• Abdominal/diaphragmatic breathing
• Clavicular breathing
• Thoracic breathing
• Yogic breathing
• Ujjayi
• Bhastrika
• Kapalbhati
• Nadi shodhana stage 1
• Nadi shodhan stage 2
• Surya and Chandra Bhedi
• Bhramari
• Sheetali and Sheetkari

Mudras (Symbolic Gestures)

• Hand Mudras: Chin, Chinmaya, Gyana, Dhyana, Yoni, Bhairava and
• Nasikagra Mudra
• Eye Mudras: Agochari, Shambhavi, and Bhoochari Mudra
• Tongue Mudra: Khechari Mudra

Bandhas (Energy / Pranic Lock)

• Introduction
• Benefits
• Limitations, precautions, and contraindications
• Conjunction with other practices
• Preferable positions in which to practice
• Jalandhara Bandha (throat lock)
• Uddiyana Bandha (abdominal lock)
• Mula Bandha (perineum lock)
• Maha Bandha-Mula and Uddiyana and Jalandhara (great lock)

Yoga Philosophy

• What is yoga
• History and development of yoga
• Four types of yoga - Karma, Bhakti, Jnana (Gyana), Raja
• Four Purusharths
• Karma yoga and its types
• Triguna concept
• Eight Limbs with Yama and Niyama (Patanjali's Ashtanga Yoga)
• Chakras and Kundalini

Meditations

• Anuloma Viloma with Prana Shuddhi
• Chidaksha Dharana
• Chakra Shuddhi
• Nada Brahma Meditation
• Gibberish Meditation
• Twin Hearts Meditation
• Chakra with elements and beeja mantra visualization
• Yoga Nidra
• Reflection of the day

Yoga Nidra

• Introduction
• Preparation and guidelines
• Components of yoga Nidra
• Therapeutic applications
• How yoga Nidra helps remove agitation at the subconscious level
• Physical, mental and emotional relaxation
• How it is a precursor to meditation

Ashtanga Vinyasa Flow Primary Series

• Surya Namaskara A
• Surya Namaskara B

Primary Series - Yoga Chikitsa

• Padangusthasana (big toe pose)
• Pada Hastasana (hands under feet)
• Trikonasana (triangle)
• Parivritta Trikonasana (revolved triangle)
• Utthita Parsvakonasana (extended side angle)
• Parivritta Parsvakonasana (revolved side angle)
• Prasarita Padottanasana (wide leg forward fold) A, B, C, D
• Parsvottonasana (intense side stretch)
• Utthita Hasta Padangusthasana (extended hand to big toe)
• Ardha Baddha Padma Uttanasana (half-bound lotus intense stretch)
• Utkatasana (fierce pose)
• Virabhadrasana I (warrior)
• Virabhadrasana II (warrior)
• Dandasana (staff pose)
• Paschimottanasana (west intense stretch) A, B, C
• Purvottanasana (intense east stretch)
• Ardha Baddha Padma Paschimottanasana (half-bound lotus version of paschimottanasana)
• Trianga Mukaikapada Paschimottanasana (1 leg folded back, forward fold)
• Janu Sirsasana (head to knee pose) A, B and C
• Marichyasana A, B, C, and D
• Navasana (boat) X5
• Bhujapidasana (arm pressure pose)
• Kurmasana (tortoise)
• Supta Kurmasana (reclining tortoise)
• Garbha Pindasana (embryo in the womb)
• Kukkutasana (rooster)
• Baddha Konasana (bound angle, upright, and fold) A, B
• Upavista Konasana (wide angle seated forward fold)
• Supta Konasana (reclining angle pose, open plow)
• Supta Padangustasana (reclining big toe pose A and B)
• Ubhaya Padangustasana (both big toes pose)
• Urdvha Mukha Paschimottanasana (upward-facing paschimottanasana)
• Setu Bandhasana (bridge building pose)
• Urdvha Dhanurasana (upward bow)
• Paschimottanasana (intense stretch)
• Salamba Sarvangasana (Shoulderstand)
• Halasana (plow)
• Karnapidasana (ear pressure)
• Urdvha Padmasana (upward lotus)
• Pindasana in Sarvangasana (embryo)
• Matsyasana (fish.)
• Uttana Padasana (intense stretched feet or legs)
• Sirsasana (headstand)
• Balasana (child's pose)
• Baddha Padmasana (bound lotus)
• Yoga Mudrasana (bound lotus with a forward bend)
• Padmasana (lotus)
• Tolasana/Uplutihih (the uplifting)
• Savasana (corpse)

Hatha Yoga

• Pawanmuktasana Series One
• Pawanmuktasana Series Two
• Pawanmuktasana Series Three
• Surya Namaskara with associated mantras
• Chandra Namaskara
• Alignment Sessions
• Hatha Flow yoga
• Acro yoga
• Alignment sessions

Standing Series Postures

• Bandha Hasta Utthanasana (Locked Hand Raising Pose)
• Tadasana (Palm Tree Pose)
• Tiryaka Tadasana (Swaying Palm Tree Pose)
• Kati Chakrasana (Waist Rotating Pose)
• Tiryaka Kati Chakrasana (Swaying Waist Rotating Pose)
• Utthanasana (Squat and Rise Pose)
• Druta Utkatasana (Dynamic Energy Pose)
• Samakonasana (Right Angle Pose)
• Dwikonasana (Double Angle Pose)
• Trikonasana (Triangle)
• Parivritta Trikonasana (Revolved Triangle)
• Utthita Lolasana (Swinging While Standing Pose)
• Dolasana (Pendulum Pose)

Vajrasana Group of Postures

• Vajrasana (Thunderbolt Pose)
• Ananda Madirasana (Intoxicating Bliss Pose)
• Padadhirasana (Breath Balancing Pose)
• Bhadrasana (Gracious Pose)
• Simhasana (Lion Pose)
• Simhagarjanasana (Roaring Lion Pose)
• Marjari-Asana (Cat Stretch Pose)
• Vyaghrasana (Tiger Pose)
• Shashankasana (Pose of The Moon or Hare Pose)
• Shashank Bhujangasana (Striking Cobra Pose)
• Ardha Ushtrasana (Half Camel Pose)
• Ushtrasana (Camel Pose)
• Supta Vajrasana (Sleeping Thunderbolt Pose)

Backward Bending Postures

• Saral Bhujangasana (Easy Cobra Pose)
• Ardha Bhujangasana (Half Cobra Pose)
• Bhujangasana (Cobra Pose)
• Tiryaka Bhujangasana (Twisting Cobra Pose)
• Sarpasana (Snake Pose)
• Ardha Shalabhasana (Half Locust Pose)
• Shalabhasana (Locust Pose)
• Saral Dhanurasana (Easy Bow Pose)
• Dhanurasana (Bow Pose)
• Kandharasana (Shoulder Pose)
• Setu Asana (Bridge Pose)
• Ardha Chandrasana (Half Moon Pose)
• Chakrasana (Wheel Pose)

Forward Bending Postures

• Padahastasana (Forward Bending Pose or Hand to Foot Pose)
• Utthita Janu Sirshasana (Standing Head Between Knees Pose)
• Sirsha Angustha Yogasana(Head to Toe Pose)
• Moordhasana (Crown-Based Pose)
• Saithalyasana (Animal Relaxation Pose)
• Paschimottanasana (Back Stretching Pose)
• Gatyatmak Paschimottanasana (Dynamic Back Stretch Pose)
• Pada Prasar Paschimottanasana (Legs Spread Back Stretch Pose)
• Janu Sirshasana (Head to Knee Pose) (Page No. 228)
• Parivritti Janu Sirshasana (Spiraled Head to Knee Pose)
• Ardha Padma Paschimottanasana (Half Lotus Back Stretching Pose)
• Yogamudrasana (Psychic Union Pose)
• Eka Padottanasana (One Leg Raised to Head Pose)

Balancing And Inverted Postures

• Eka Pada Pranamasana (One Foot Pose or Tree Pose)
• Saral Natarajasana (Lord Shiva Pose)
• Eka Padasana (One Foot Pose)
• Utthita Hasta Padangusthasana (Raised Hand to Big Toe Pose)
• Vatayanasana (Flying Horse Pose)
• Merudandasana (Spinal Column Pose)
• Santolanasana (Balancing Pose)
• Brahmacharyasana (Celibate's Pose)
• Vipareeta Karani Asana (Inverted Pose)
• Sarvangasana (Shoulder Stand Pose)
• Padma Sarvangasana (Shoulder Stand Lotus Pose)
• Poorwa Halasana (Preliminary Plough Pose)
• Halasana (Plough Pose)
• Druta Halasana (Dynamic Plough Pose)
• Ardha Padma Halasana (Half Lotus Plough Pose)
• Karnapeedha AsanA (Knee to ear Pose)
• Bakasana or Baka Dhyanasana (Crane Pose)
• Eka Pada Baka Dhyanasana (One-Legged Crane Pose)
• Sirshasana (Headstand Pose)
• Mayurasana (Peacock Pose)

Meditative Postures

• Padmasana (lotus)
• Ardha Padmasana (Half-lotus)
• Swastikasana (Auspicious Pose)
• Siddhasana (Accomplish pose)
• Sidha-Yoniasana (Accomplished pose for women)
• Sukhasana

Cleansing Kriyas / Detox Techniques

• Jala Neti
• Kunjal Kriya
• Laghu Shankhaprakshalana
• Simha Kriya
• Agnisar Kriya

Mantra Chanting

• Om Mantra (The primordial sound)
• Maha Mritunjyay Mantra
• Gayatri Mantra
• Pavaman Mantra
• Guru Mantra
• Maha Mantra
• Yogasana mantra
• Several Shanti Mantras

Teaching Practise

• Demonstration and description
• Benefits and contraindications
• Alignment and engagement
• Adjustment and modifications
• Instructions

Teaching Methodology

• How to properly sequence a class
• Step by step Planning for a yoga class
• Proper communication
• Building trust
• Qualities of a good teacher
• Demonstrating, observing, assisting, and correcting
• Show, Tell and Touch
• Time management

Evaluation Based On

• Written/practical/oral exam
• Attendance
• General conduct
• Adherence to rules

Daily Schedule

Mondays to Saturdays

• 06:00 – 07:30 Ashtanga Vinyasa yoga
• 07:30 – 08:30 Detox/Ayurveda/Pranayama & Mantra
• 08:30 – 10:00 Hatha yoga
• 10:00 – 10:45 Breakfast
• 12:00 – 13:00 Yoga anatomy
• 13:00 – 14:00 Yoga Philosophy/Meditations
• 14:00 – 14:45 Lunch
• 15:00 – 16:00 Alignment & Adjustment/Teaching methodology
• 17:30 – 19:00 Read/Analyze/Organize
• 19:00 – 19:45 Dinner
• 21:00 Lights off

Sundays (Self-Practice & Study).

Note:

Schedule is subject to change

• Check-in: please arrive anytime on 1st day of the course during 6 am to 6 pm
• Check out: 11:30 am on the last day of the course