Self-Paced 200-Hour Online Meditation, Nidra, and Hatha Yoga Teacher Training Course
Online Meditation & Yoga Nidra Teacher Training Course
The online 200-hour meditation and Yoga Nidra teacher training is a beginner to intermediate-level program that gives the practitioner an idea about the fundamentals of Yoga, Meditation, and Yoga Nidra concepts and how to practice them safely. Through this course, you will also gain practical tools to integrate these techniques into daily life for enhanced mental and emotional well-being.
Meet the instructors
Highlights
- 200-hour Online Pre-recorded Course Videos (4k High Quality Video, Clear 48KHz 24 bit Audio)
- Eligible to register with Yoga Alliance upon completion
- Minimum time for completion: 30 days
- Lifetime access to videos and educational resources
- E-books and a manual
Skill level
- Beginner
- Intermediate
Types
30 days with instruction in English
Program
Certifications
Students who complete their training are eligible to register with Yoga Alliance as Registered Yoga Teachers (RYT®).
How the training works
This is a self-paced yoga teacher training that can be completed within at least 30 days. assignments and exams, e-books, and a manual. You will be learning from the best-experienced yoga teachers in India who will guide them toward their highest potential. In this program, you will receive pre-recorded sessions covering different topics such as the different types of meditation, Yoga Nidra and how to practice them, the preparatory factors associated with meditation, and others.
The course also covers Hatha yoga, pranayama, yoga philosophy, and anatomy. You can practice anytime and anywhere, fitting yoga into your schedule. There will also be three live classes / Q&A sessions held every week to understand the subject better and solve any doubts or queries. You will also receive a manual to refer to the teachings of yoga during learning. There will be assignments or quizzes for each subject in the course. You will also be asked to send videos of yoga practices which will be evaluated for certification.
Course information
The course includes several practice classes for a better understanding of the theoretical concepts of yoga. Meditation is a practice that involves eliminating distractions to achieve a state of mental clarity, and heightened awareness. The aim is to reach a state of mindfulness and promote overall well-being. Yoga Nidra, or yogic sleep, on the other hand, is a guided practice that leads to conscious deep relaxation.
The aim here is to achieve profound relaxation, reduce stress and anxiety, improve sleep quality, and promote healing. Yoga Nidra is a guided process towards deep relaxation. It helps to eliminate sleep-related problems. It also helps to release suppressed emotions leading to greater emotional stability.
Curriculum
Meditation
1. History and philosophy of meditation
2. What is meditation
3. Preparation for meditation
4. Asanas for meditation
5. Mudra & Bandhas for meditation
6. Different types of meditation practices
- Mantra meditation
- Guided meditation
- Mindfulness meditation
- Loving kindness meditation
- Inner silence meditation
- Progressive muscle relaxation meditation
- Art meditation
- Breath awareness meditation
- Emotional awareness meditation
- Raisin meditation
- Trataka meditation
- Chakra meditation
Yoga Nidra
1. The Art of Relaxation
2. Yoga Nidra: History & Origin
3. Yoga Nidra in Tantra
4. The Science & Anatomy of Yoga Nidra
5. Yoga Nidra and the Brain
6. Brain States: Beta, Alpha, Theta, Delta
7. Sleeps, Dreams, and Yoga Nidra
8. Benefits of Yoga Nidra
9. States of Consciousness
10. Yoga Nidra and Visualisation
11. Different Levels of Yoga Nidra
12. Layers of Existence
13. Therapeutic Applications
14. Yoga Nidra as Meditation
15. How to Practice and Teach Yoga Nidra
16. Yoga Nidra for Children
17. Relation between Yoga Nidra & Ashtanga Yoga
18. Yoga Nidra & Hypnosis
19. Chakras, Senses and Yoga Nidra
Traditional Hatha yoga
1. Historical contexts of hatha yoga
2. Surya Namaskar (Sun Salutation)
3. Chandra Namaskar (Moon Salutation)
4. Pawan Muktasana series A, B, C
5. Asanas (Postures)
- Standing Asanas
- Vajrasana Group of Asanas
- Backward Bending Asanas
- Forward Bending Asanas
- Spinal Twisting Asanas
- Balancing Asanas
- Inverted Asanas
- Relaxation Asanas
6. Sequences
- Standing sequence
- Kneeling sequence
- Sitting sequence
- Pronation sequence
- Supination sequence
- Inversion sequence
- Twisting sequence
- Hip-opening sequence
- Forward bending sequence
- Back bending sequence
Pranayama or breathing practices
1. Historical contexts of pranayama & subtle body.
2. Understanding of pranayama effects on your body.
3. Four aspects of pranayama
4. The pranic body
5. Five major pranas & five minor pranas
6. Nadis - channels of prana
7. Ida Pingala and Sushumna
8. Location of the nadis
9. Basic understanding of chakras
10. Different types of pranayama practices
- Abdominal (or diaphragmatic) breathing
- Thoracic breathing
- Clavicular breathing
- Yogic breathing
- Nadi Shodhana pranayama/ Alternate Nostril breathing
- Sheetali pranayama/ cooling breath
- Sheetkari pranayama
- Bhramari pranayama
- Ujjayi breathing
- Bhastrika pranayama
- Kapalbhati pranayama/ frontal brain cleansing breath
- Surya Bhedi pranayama
- Chandra Bhedi pranayama
Mudra & Bandhas
1. Mudras (Hand Gestures)
- Five Element Theory
- Jnana Mudra (Psychic Gesture of Knowledge)
- Chin Mudra (Psychic Gesture of Consciousness
- Hridaya Mudra (Heart Gesture)
- Shoonya Mudra (Gesture of Emptiness)
- Apan Mudra (Digestion Gesture)
- Prana Mudra (Invocation of energy)
- Vayu Mudra (Gesture of Air)
- Prithvi Mudra (Gesture of Earth)
- Buddhi Mudra (Gesture of Intellect)
2. Bandhas (Energy Lock)
- Jalandhara Bandha (throat lock)
- Moola Bandha (perineum contraction)
- Uddiyana Bandha (abdominal contraction)
- Maha Bandha (the great lock)
Yoga anatomy, physiology, and biomechanics
1. Anatomy & Physiology
- Levels of structural complexities
- Skeletal System
- Muscular System
- Nervous System
- Endocrine System
- Respiratory System
- Cardiovascular System
- Digestive System
2. Biomechanics
- Force
- Joint Movements
- Safe Movements
History, yoga philosophy, and ethics
1. History of Yoga
2. Origination & Meaning of Yoga
3. Different type of Yoga
4. Gyana Yoga, Karma Yoga, Bhakti Yoga, Hatha Yoga, Raja Yoga
5. The Eight Limbs of Yoga
6. Understanding of Patanjali Yoga Sutras
7. Understanding Bhagavad Gita
Teaching methodology
1. Sequencing
2. Pace
3. Environment & ambiance of a meditation class
4. Meditation scripts
Teaching practice
1. Teaching/guiding a meditation class
2. Command over teaching in meditation & yoga
3. Essential skills for teaching a meditation class
4. Mentoring and feedback
Instructors
Gurudev Dhruvaji
Dhruvaji makes the most difficult yoga philosophy concepts very easy to understand. He is not just experienced in teaching but realized in yoga philosophy. His voice vibrates through all his chakras. Answering the most complex questions in the most understandable and easily implementable manner is his expertise. Dhruvaji has been a mentor to many yogis in selfless service for the past three decades. Education: E-RYT 500 Registered Yoga Teacher and YACEP from Yoga Alliance, master diploma (MD) in yoga therapy, diploma in sound therapy. 30+ years of overall teaching experience
Man Mahesh Harjai
Mann Harjai is a very calm and humble yoga practitioner who is always ready to help others in whatever way he can, be it guiding or counseling, teaching the techniques of pranayama and meditation, or teaching the therapeutic effects of yoga. His main intention is to share with others the real essence of yoga by which we can make the best use of this human form of life. For the last 6 years, he has been sharing the science of yoga with people from around the world in different schools and NGOs. He has conducted several workshops in schools for teachers and children.
Aishwarya Upadhyay
Aishwarya has a deep understanding of yoga asana, pranayama, and meditation and articulates this knowledge in a clear and easy way for yoga students to understand. She plans her every class in a very professional manner taking care of all the important things that can help in easy and effective learning of her students. Education: M.A. in yogic science (Maharaja Agrasen Himalayan Garhwal University), M.Sc. in food science and nutrition (Banasthali Vidyapeeth), and Certified in Yin, Prenatal, Aerial yoga, and sound healing.
Meghna Banerjee
Meghna Banerjee is a yoga teacher, habit coach, and psychologist. She has worked on psychiatric cases in rehabilitation centers and has conducted yoga, meditation, and mental health sessions over the years in the corporate field. She has also offered lifestyle coaching and helped 1000+ clients transform their lives by incorporating healthy habits. Education: 500-RYT Certification in Hatha and Ashtanga yoga, 500-RYT in Kundalini yoga, mindfulness and resilience to stress at work certification from Berkeley, and 3+ years of yoga teaching.
Amit Rana
With a warm and charming personality, he creates a nurturing space where students feel not just heard, but truly understood. As a dedicated listener, he ensures that each student learns and embraces every aspect of the yogic journey. Education: Masters in yoga from the University of Sanskrit Vishwa Vidyalaya Haridwar, certified 500-RYT from Yoga Padma School Rishikesh, CCY (Certification Course Yoga) from Kaiwalyadhama, practiced Iyengar yoga under Gurus such as Usha Mata, Swami Rudra Deva Gowda, Praveen Nair, and Eyles Shefronn for about 7 years. 12+ years of teaching.
Location
This teacher training is held online. Nirvana Yoga School is located in Rishikesh, India (GMT+5:30). The course includes pre-recorded videos and also they will live-stream yoga classes via Zoom which you can participate in from the comfort of your home.
What's included
- Pre-recorded course videos (4k high-quality video, clear 48KHz 24-bit audio)
- 3 live classes and Q&A sessions via Zoom per week
- Assignments and exam
- E-books
- Manual
- Lifetime access to videos and educational resources
- Email and WhatsApp support
- Certificate of completion
- Eligible to register with Yoga Alliance - RYT 200, upon completion
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.
Reviews
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