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4 Week 200-Hour Multi-Style Online Yoga Teacher Training Course

200 hr Multi-Style Online Yoga Teacher Training Course

This 200-hour online yoga teacher training course is for all level beginner to advanced level. Your progress goes way beyond your physical ability and yoga poses and includes spiritual awakening, mindfulness, and higher states of consciousness. They strive to provide you with the best yoga teacher training of a 200-hour course, aligned with standards. By signing up for the 200-hour yoga teacher training, you can expect to broaden your knowledge with expert teachers.

Meet the instructors

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  • 200-hour online yoga teacher training for all level
  • World Yoga Alliance (WYA) accredited
  • 25 hours of live sessions of yoga theory and practical
  • 25 hours of self-study from recorded videos of yoga philosophy and practical
  • 2 PDF yoga manual book
  • Online sessions will be held over Zoom and Facebook
  • Online sessions' timezone: Nepal (GMT +5:45)
  • The course completed in 4 weeks

Skill level

  • Beginner
  • Intermediate
  • Advanced


28 days with instruction
Group size: Maximum of 5 participants
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Pre-application requirements

This 200-hour course is designed for very beginners to understand yoga in detail step by step, so there is no chance to get a physical and mental injury. This course also covers intermediate and advanced practice according to your body limitation after the practice beginner yoga.

Many yoga schools and yoga courses do not cover beginner yoga and yoga for the old age or I can say they don't teach yoga according to age, weight and health so the new practitioner and a new teachers find it difficult to practice and to teach a group of yoga class for all levels. So here we are to guide you for your self-practice and for your teaching career with confidence.

Just, enroll with Mandala Studio Yoga & Spa and let them do the rest for your health and your yoga journey.


How the training works

This course is 50% recorded video and 50% live sessions, to make all the practices easy and clearly understood. All the course materials will be given in recorded videos and in a PDF manual book that all students should follow, read, and practice.

This course is 4 weeks course but teacher Kriti is always happy to guide and assist you after the course, as well. Simply text her or give a video call during her free time, she will always be happy to share her knowledge with her students.

Timing of sessions / daily schedule - Nepal (GMT +5:45)

Daily Schedule

Daily program starts at 11 a.m. Nepali time. (flexible dates)

  • Self-practice Sukshumna Vayam (micro exercise), sun salutation, moon salutations, beginner postures, breathing exercise, and meditation
  • Live session
  • Breakfast
  • Read all the philosophy
  • Lunch
  • Self-practice from recorded video
  • Dinner

There will be a total of 50 hours of live sessions every day for one hour from Monday to Saturday, times could be adjusted. There will be 50 hours of non-contact hours for self-practice and self-study.

Course information

Mandala Studio Yoga & Spa follows all the yoga syllabus and curriculum from their own yoga school and Indian university where Kriti did her Master's degree in yoga and spiritual practice in the ashram for more than eight years and now, she will be sharing her 15 years of teaching experience with you. She believes in both ancient authentic yoga and the modern science of yoga.

200 hour YTT syllabus

1. Types of Yoga Style

  • Hatha Yoga for Beginner & advance practice
  • Vinyasa Flow
  • Weigh loss Yoga
  • Yoga for Height increase & old age people

2. Asana practice of:

  • Flow postures(joints movements)
  • Relaxing postures
  • Stretching postures
  • Balancing postures
  • Power postures

3. Yoga philosophy

  • Yoga meaning, definition and benefits
  • History of yoga
  • Scientific research on yoga?
  • The different form of yoga(karma yoga, bhakti yoga, kriya yoga jnana yoga, laya yoga, kundalini yoga & raja yoga
  • Yoga and yogic lifestyle
  • Eight limbs of Yoga(Ashtanga Yoga by Maharshi Patanjali)
  • Cause of failure and success in yoga sadhana
  • Understanding life and death
  • Removal of mental problems through the practice of yoga
  • How do people living everyday lives know which yoga to practice

4. Hatha Yoga Philosophy

  • Hatha yoga meaning, definition, history and purpose
  • What role does hatha yoga play in self-realization
  • What is the relationship between hatha yoga and tantra
  • Why is hatha yoga necessary for the liberation of energy
  • Why hatha yoga is important to have physical and mental stamina for the spiritual path?

Satkarma( Yogic detox practice)

  • Six cleansing acts definition, importance, equipment, techniques, benefits and precaution.
  • Neti: nasal cleansing and purify process
  • Dhauti: stomach cleansing process
  • Nauli: massaging and strengthening the abdominal organs
  • Basti: washing and toning large intestine
  • Kapalbhati: breathing exercise for frontal brain purifying
  • Trataka: eye exercise gazing at one point


  • Introduction to Pranayama
  • Modes of pranayama practices(four aspects of pranayama)
  • General notes: principles of pranayama for the practitioner
  • Why We Need Pranayama ?
  • Pranayama for Awakening Kundalini
  • Discussion on bad breathing habits and correction techniques
  • The pranic body and prana
  • Different methods of pranayama with its technique, benefits and precaution
  • Natural breathing process
  • Anulom Vilom Pranayama
  • Nadi Shodhana Pranayama (alternative breath)
  • Bhastrika pranayama (‘bellows’ breath)
  • Sheetali pranayama (cooling breath)
  • Sheetkari pranayama (hissing breath)
  • Bharmari pranayama


  • Meaning, definition, purpose, and benefits
  • Jalandhara Bandha (throat lock)
  • Moola Bandha (root lock)
  • Uddiyana Bandha (abdominal contraction)
  • Maha Bandha (great lock)


  • Meaning, definition, purpose, and benefits
  • How does chakra work
  • Kundalini and chakra relations

The 7 main Chakras and Locatetion

  • Mooladhara (Root chakra)
  • Swadhishthana (Sacral Chakra)
  • Manipura (Solar plexus)
  • Anahata (Heart chakra)
  • Vishuddhi (Throat chakra)
  • Ajna (Third eyes chakra)
  • Sahasrara (crown chakra)


  • Mudra philosophy and ancient history
  • Deep relation of classical dance mudra and yoga mudra
  • Learn and practice hand and body postures mudra

Asana (Postures)

  • Meaning, definition, purpose, prevention and benefits
  • Types and fundamental of Asana
  • During the Yoga Practice the formula of Breathing
  • Importance of counter pose
  • Importance of yoga props:
  • Body Alignments & adjustment
  • Principles and guidelines of Yoga Asana:
  • Teaching Mythology of postures in details

5. Therapeutic Yoga

Practice of Symptoms, Causes, yogic prevention with diet plan

  • Arthritis
  • Sciatica
  • Acidity
  • Backache
  • Constipation
  • Hypertension
  • Depression:
  • Diarrhoea
  • Migrane
  • Menstruation: (cramps)
  • Pregnancy(antenatal & postnatal)
  • Asthma
  • Diabetes
  • Obesity

6. Yoga anatomy

  • The human body of the cell and tissue
  • The digestive system from yoga point of view
  • The muscular system from yoga point of view
  • The skeletal system from yoga point of view
  • The anatomy of the asanas, pranayama, mudra and bandha.

7. Yogic balance diet

  • Introduction for yogic diet
  • Ayurveda Sattivic food and its importance in our life
  • What is the diet during yoga sadhana
  • Foods to Eat and avoid When Following a Yogic Diet
  • Importance of fasting
  • Vegetarian regular balance diets for health
  • What you eating is what,s eating you
  • Foods to Eat When following a Yogic Diet
  • Foods to Avoid When following a Yogic Diet
  • Three basic principles to maintain the good health

8. Spiritual practice of:

Mindfulness Meditation for beginner

  • Introduction and rules of meditation practice
  • Importance of meditation postures
  • The art of relaxation
  • The body awareness
  • Practice of visualization
  • Nada yoga meditation(sound, music, mantra)
  • Guided meditation
  • Yoga nidra part 1 and 2
  • Practice of meditation step by step


  • What is mantra
  • Benefits of using a mantra
  • How to use the proper mantra
  • Mantra and healing power
  • Importance of daily mantra in our life
  • The science of Om mantra
  • Gayatri mantra
  • Guru mantra
  • Surya namaskara mantra

Teaching methodology

  • Asana adjustment
  • Asana alignments
  • Foundation of asanas
  • Proper use of props
  • Voice of yoga teacher
  • Small and big group handling
  • Yoga teaching techniques for beginner, intermediate, advance and for injury body
  • Characteristics of a good yoga teacher
  • Lesson planning for yoga sequence (30 min, 45 min, 90 min)
  • Principles of demonstration & observation
  • Assisting, modifications, correcting, instructing
  • Finding your own teaching style with teacher guidance
  • Different styles of yoga teaching practice in teacher guidance then self-practice


Kriti Karki


This teacher training is held online. Mandala Studio Yoga & Spa is located in Kathmandu, Nepal (GMT+5:45) and they will live-stream yoga classes via Zoom and Facebook which you can participate from the comfort of your home.

What's included

  • 25 hours live session
  • Recorded videos
  • Guidance and assistance even after the course
  • Two yoga manual
  • WYA certificates

What's not included

  • Accommodation
  • Food

Cancellation Policy

  • A reservation requires a deposit of 100% of the total price.
  • The deposit is non-refundable, if the booking is cancelled.

Value for money
Accommodation & facilities
Quality of activity
28 days / 27 nights
from --
Possible start dates

The course starts every first day of the month.

Select your package:

For this organizer you can guarantee your booking through BookYogaTeacherTraining.com. All major credit cards supported.

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