22 Day 200-Hour Multi-Style Yoga Teacher Training in India

Welcome to Pyramid Yogshala’s 22-day 200-hour yoga teacher training course in Havelock Island, Andaman and Nicobar. Their beautiful retreat center is located on a private beach, and they offer double and private rooms with air conditioning. They also provide three vegan or vegetarian meals per day, and all meals are included in the program price.

Their program is a multi-style course that includes Hatha, Ashtanga, and Vinyasa yoga. They also cover a variety of other topics, including mantra chanting, anatomy, yoga philosophy, meditation, adjustment and alignment, pranayama, and shatkriya.

Their goal is to provide you with the skills and knowledge you need to become a confident and effective yoga teacher. They believe that yoga is a powerful tool for physical, mental, and spiritual well-being, and they are committed to helping you share this gift with others.

For the adventurous travelers seeking an intense yoga retreat in the heart of tropical South Asia, look no further. Havelock Island offers the perfect backdrop for self-discovery and rejuvenation. Surrounded by pristine beaches and lush greenery, this paradise is an idyllic setting to deepen your practice and connect with nature on a profound level.

If you seek a traditional YTTC experience in India but desire an alternative to the bustling scenes of Rishikesh and Goa, Pyramid Yogshala's Havelock Island course is your oasis of authenticity. Rooted in the rich heritage of yoga, they embrace the traditional teachings while infusing modern elements to meet the evolving needs of aspiring teachers.

Whether you’re a seasoned yogi or just beginning your journey, this 22-day 200-hour YTTC in Havelock Island is designed to accommodate all levels of experience. Embark on this soul-stirring adventure, where yoga, nature, and self-realisation converge, leaving you with cherished memories and a profound transformation that will last a lifetime.

Join this extraordinary voyage and delve into the depths of yoga amidst the tropical splendor of Havelock Island.

This teacher training course is especially tailored for couples and solo travelers.

Certifications

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

Specialists in yoga teacher training

Pyramid Yogshala is dedicated to nurturing and empowering the next generation of yoga teachers, providing them with comprehensive and transformative training experiences. Their team of highly skilled and experienced yoga instructors is committed to guiding aspiring teachers through an enriching journey of self-discovery and knowledge.

With a curriculum that combines ancient wisdom with modern techniques, their yoga teacher training programs offer a holistic approach, covering various styles of yoga, meditation, pranayama, anatomy, and teaching methodology. Whether you’re a beginner or an experienced practitioner, their tailored programs cater to all levels, ensuring that each participant develops a deep understanding of yoga’s true essence.

Join Pyramid Yogshala and embark on an inspiring voyage towards becoming a confident, compassionate, and proficient yoga teacher. Unfold your potential, share the gift of yoga, and make a positive impact on lives around the world.

This program is designed to be both comprehensive and challenging. All of the essential topics that yoga teachers need to know will be covered, and students will be provided with plenty of opportunities to practice and learn.

Here is a brief overview of what you can expect to learn in this program:

• Asana: a variety of asanas, including standing poses, seated poses, backbends, twists, and inversions. You will also be taught how to modify poses for different levels of experience and ability.
• Pranayama: different pranayama techniques such as deep breathing, diaphragmatic breathing, and alternate nostril breathing. You will also be taught how to use pranayama to improve your physical and mental health.
• Yoga philosophy: the history of yoga, the different schools of yoga, and the key concepts of yoga philosophy, such as the eight limbs of yoga and the five yamas and niyamas.
• Teaching methodology: how to teach yoga. You will also be taught how to create a safe and effective yoga class, how to sequence poses, how to modify poses, and how to give verbal cues.
• Other topics: mantra chanting, anatomy, Ayurveda, and meditation

Benefits of attending

There are many benefits to attending this yoga teacher training program. Here are just a few:

• Learn from experienced instructors: Pyramid Yogshala's instructors are all experienced yoga teachers who are passionate about sharing their knowledge with others.
• Practice in a beautiful setting: the retreat center is located on a private beach in Havelock Island, Andaman and Nicobar Islands. The setting is beautiful and inspiring, and it provides a perfect environment for learning yoga.
• Make new friends: you will have the opportunity to meet other yoga enthusiasts from all over the world. This can be a great way to make new friends and build a network of support.
• Gain the skills and knowledge you need to become a yoga teacher: the program will provide you with the skills and knowledge you need to become a confident and effective yoga teacher.

Here is a detailed overview of the program:

Pranayama

Pranayama is a set of yogic techniques and practices generally defined as breath control and is on its own considered a science.

Here are what you’ll learn on the subject:

• Introduction of pranayama
• Benefits of pranayama
• The pranic body
• Prana and lifestyle
• Breath, health, and pranayama
• Pranayama and spiritual development

Techniques:

• Kapala-bhati (frontal brain cleansing)
• Nadi-sodhanam (psychic network purification)
• Bhastrika (bellows breath)
• Ujjayi (the psychic breath)
• Sheetatli (cooling breath)
• Sheetkari (hissing breath)
• Bhramari (humming bee breath)
• Surya-bheda (vitality stimulating breath)

Mudras and bandhas

Mudras and bandhas are two important aspects of yoga that can help to improve one’s physical, mental, and emotional health. Mudras are hand gestures that are said to have a variety of benefits, including stimulating the chakras, balancing the doshas, and improving concentration. Meanwhile, bandhas are subtle locks that are used to control the flow of prana (life force energy) through the body.

The four bandhas that will be taught in the module are:

• Mula bandha: the root lock, which is located at the base of the spine. It is said to help to improve digestion, strengthen the pelvic floor, and increase energy levels.
• Uddiyana bandha: the abdominal lock, which is located in the abdomen. It is said to help to improve digestion, reduce stress, and increase lung capacity.
• Jalendra bandha: the chin lock, which is located at the base of the throat. It is said to help to improve concentration, reduce stress, and improve the voice.
• Maha bandha: the great lock, which is a combination of mula bandha, uddiyana bandha, and jalandhara bandha. It is said to have a powerful effect on the body and mind, and is said to be able to help to reverse the aging process.

The main yoga mudras that will be taught in the module are:

• Chin mudra: this mudra is formed by placing the tip of the index finger on the tip of the thumb. It is said to help to improve concentration, reduce stress, and improve the voice.
• Gyan mudra: this mudra is formed by touching the tip of the index finger to the tip of the middle finger. It is said to help to improve concentration, reduce stress, and promote spiritual development.
• Dhyana mudra: this mudra is formed by touching the tips of the index finger and the thumb together, with the remaining fingers extended. It is said to help to promote meditation and concentration.
• Prana mudra: this mudra is formed by touching the tips of the thumb and the ring finger together, with the remaining fingers extended. It is said to help to improve circulation, reduce stress, and promote longevity.

The module on mudras and bandhas will provide students with a comprehensive understanding of these important aspects of yoga. Students will learn the correct way to perform each mudra and bandha, as well as the benefits of each practice. The module will also include a number of practical exercises that students can use to improve their practice.

Mantra chanting

Mantras are sacred sounds or words that are believed to have spiritual or healing power. They are often chanted or sung as part of yoga practice, and they can be used to focus the mind, promote relaxation, and connect with the divine.

The best way to learn how to chant mantras is to practice. During the mantra module, students will have the opportunity to practice chanting different mantras in a safe and supportive environment.

Here is a glimpse of what you’ll learn:

Introduction to mantras

• What are mantras?
• The different types of mantras
• The meaning of mantras

Chanting techniques

• Correct pronunciation
• Breath control
• Visualization

Practicing mantra chanting

• Chanting different mantras
• Integrating mantra chanting into yoga practice

Kriya and shatkarma (the six purification methods of Hatha yoga)

Shatkarma is the Sanskrit term for one of the six yogic purification techniques (kriyas), as outlined in the “Hatha Yoga Pradipika.” The purpose of these cleansing techniques is to keep the body strong, clean, and healthy. They remove toxins and anything blocking the flow of prana in the body.

Practicing shatkarmas internally purifies the body, and makes pranayama and meditation practice easier by preparing the body to perform these practices without distraction, discomfort, or fatigue. This is a traditional yogic cleansing technique which is very effective and good to remove many illnesses and open the body blockages. You’ll learn:

• Jal neti
• Rubber neti
• Kunjal

Hatha yoga

The Indian traditional yoga style is called “Hatha” (“ha” means sun while “tha” means moon,) unifying the sun and the moon within (yin and yang). It’s a physical method for preparing and maintaining the body, providing stamina, flexibility, balance and strength. This is the most traditional, popular and beneficial yoga style.

What you’ll practice:

• Joints warm ups (pawanmuktasana series A, B, and C)
• Surya namaskar (sun salutation) and chandra namaskara (moon salutation)
• Yoga mudrasana
• Matsyasana
• Gupta padmasana
• Baddha padmasana
• Kukkutasana
• Garbhasana

Backward bending asanas

• Saral bhujangasana (easy 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)
• Kandharasana (shoulder pose)
• Ardha chandrasana (half moon pose)
• Setu asana (bridge pose)
• Gomukhasana (cow’s face pose)

Forward bending asanas

• Paschimottanasana (back stretching pose)
• Gatyatmak paschimottanasasna (dynamic back stretch pose)
• Pada prasar paschimottanasana (legs spread back stretch pose)
• Janu sirsasana (head to knee pose)
• Ardha padma paschimottanasana (half lotus back stretching pose)
• Hasta padangusthasana (finger to toe stretch)
• Padahastasana (hand to foot pose)
• Sirsha angústia yogasana (head to toe pose)
• Utthita janu sirsasana (standing head between knees pose)

Spinal twisting and advanced asanas

• Ardha matsyendrasana (half spinal twist)
• Parivrtta janu sirsasana (spiraled head to knee pose)
• Poorna bhujangasana (full cobra pose)
• Kurmasana (tortoise pose)
• Poorna salabhasana (full locust pose)
• Poorna dhanurasana (full bow pose)
• Dhanur aakarshan-asana (archer’s posed)
• Chakrasana (wheel pose)
• Hanumanasana (leg splitting pose)
• Poorna matsyendrasana (full spinal twist pose)
• Mayurasana (peacock pose)
• Padma mayurasana (lotus or bound peacock pose)
• Gorakshasana (yogi Gorakhnath’s pose)
• Astavakrasana (eight-twists pose)
• Vrschikasana (scorpion pose)
• Inverted pose, balancing pose and core pose

Ashtanga Vinyasa

An intensive and integral part of yoga, Ashtanga yoga style requires deep commitment and self-practice to achieve the goal. The Pyramid’s yoga instructors are experienced teachers and advanced practitioners of the Ashtanga style and will guide you safely through the hardest postures. you’ll learn the complete Led primary series:

Warm up sequences:

• Surya namaskar A
• Surya namaskar B
• Standing poses
• Hasta padangusthasana and pada hastasana
• Utthita trikonasana
• Parivrtta trikonasana
• Utthita parsvakonasana
• Parivrtta parsvakonasana
• Prasarita padottanasana A, B, C, and D
• Utthita parsvottanasana
• Utthita hasta padangusthasana
• Utthita parshwa sahita
• Utthita eka padasana
• Ardha baddha padmottanasana
• Utkatasana
• Virabhadrasana A, B, and C
• Paschimottanasana A, B, and C
• Purvottanasana
• Ardha baddha padma paschimottanasana
• Tryang mukha eka pada paschimottanasana
• Janu sirsasana A, B, and C
• Marichyasana A, B, and D
• Navasana
• Lolasana
• Bhujapidasana
• Kurmasana
• Garbha pindasana
• Kukkutasana
• Baddha konasana A and B
• Konasana A and B

Intermediate asanas

• Salabhasana A and B
• Dhanurasana
• Ustrasana
• Kapotasana A and B
• Supta vajrasana
• Bakasana A
• Bakasana B jump
• Ardha matsyendrasana
• Yoga nidrasana
• Tittibhasana
• Pincha mayurasana
• Vatayana asana
• Gomukhasana A and B
• Hasta sirsasana (head stand)

Advanced A (optional)

• Kasyapa asana
• Bhairava asana
• Urdhva kukkutasana A
• Galavasana
• Eka pada viparita dandasana
• Viparita salabhasana
• Gandha bherundasana
• Hanumanasana
• Natarajasana
• Raja kapotasana

Teaching methodology and adjustment

During these classes, you will learn how a perfect posture should be. You will also learn how to connect with your future students through correct class verbal guidance and touch adjustment, and about recurrent yoga injuries and how to prevent them. Teaching methodology is one the most important parts of the course as students will learn the following:

• How to conduct a class
• Classroom management
• How to get into and come out of the posture
• How to assist and help while teaching the class
• Which kind of words you should be using as a yoga teacher
• What makes you different than other teachers in terms of teaching
• Which kind of asanas you should recommend for those with different health issues
• How to use belts, bolster, bricks, and chair during the class adjustment

Yoga philosophy

The history of yoga, the sutras of Patanjali and the importance of yoga and its origins in India, are the subjects of these classes and lectures. A question and answer session will be performed in every class so doubts can be addressed, and students can deepen their knowledge about yoga.

Yoga anatomy

Anatomy classes expose how the body, bones, inner systems, and respiration are affected by asanas and the flow of breath. To know the basic structure and function of the organs and systems is very important to practitioners, so that their work as yoga teacher can be safe and beneficial to future students. These are what you’ll learn:

• Complete body anatomy
• Skeleton system
• Muscular system
• Circulatory system
• Nervous system
• Respiratory system
• Endocrine system
• Joints and movement

Meditation

The meditation module of this 200-hour YTTC is designed to provide students with a comprehensive understanding of the different types of meditation and how they can be used to improve one’s physical, mental, and emotional health. The course will cover a wide range of topics, including:

• The history and philosophy of meditation
• The different types of meditation, such as mindfulness, trataka, and japa
• The benefits of meditation for physical and mental health
• How to teach meditation to others

The course will also include a number of practical exercises, such as guided meditations and pranayama (breathing exercises). These exercises will help students to develop their own meditation practice and to experience the benefits of meditation firsthand.

The yoga Nidra component of the course is particularly important, as it is a powerful tool for relaxation and stress relief. Yoga Nidra is a guided meditation that allows the practitioner to relax deeply and access the subconscious mind. This can be a very beneficial experience, as it can help to release tension, improve sleep, and promote overall well-being.

Overall, the meditation module of this 200-hour YTTC is a valuable addition to the course. It will provide students with the knowledge and skills they need to teach meditation to others and to experience the benefits of meditation for themselves.

Here are some additional details about the topics that will be covered in the meditation module:

• Introduction to meditation: this section will provide an overview of the history, philosophy, and benefits of meditation. Students will learn about the different types of meditation and how they can be used to improve one’s physical, mental, and emotional health.
• Mindfulness: mindfulness is a type of meditation that involves paying attention to the present moment without judgment. This can be a very helpful practice for reducing stress and anxiety.
• Nada brahma: nada brahma is a meditation technique that involves listening to the subtle sounds of the body and mind. This can be a very calming and relaxing experience.
• Metta: metta is a meditation technique that involves cultivating feelings of love, compassion, and goodwill towards oneself and others. This can be a very powerful practice for transforming negative emotions and creating a more peaceful world.
• Gratitude meditation: gratitude meditation is a practice that involves focusing on the things that one is grateful for. This can be a very helpful way to cultivate a positive outlook on life.
• Anuloma viloma with prana shuddhi: anuloma viloma is a pranayama (breathing exercise) that is often used in conjunction with meditation. This practice can help to calm the mind and promote relaxation.
• Trataka: trataka is a meditation technique that involves gazing at a fixed point. This can be a very effective way to train the mind and to develop concentration.
• Ajapa japa: ajapa japa is a meditation technique that involves repeating a mantra silently. This can be a very calming and relaxing practice.
• Antar mouna: antar mouna is a meditation technique that involves practicing inner silence. This can be a very challenging but rewarding practice.
• Japa meditation: japa meditation is a meditation technique that involves repeating a mantra aloud. This can be a very powerful way to focus the mind and to cultivate concentration.
• Yoga Nidra: yoga Nidra is a guided meditation that allows the practitioner to relax deeply and to access the subconscious mind. This can be a very beneficial experience, as it can help to release tension, improve sleep, and promote overall well-being.

Schedule

• 05:30 - Wake up
• 06:00 - 06:30 Morning tea
• 06:30 - 08:00 Hatha yoga class
• 08:00 - 09:00 Pranayama
• 09:00 - 10:30 Breakfast / tea
• 10:30 - 11:30 Mantra / anatomy / teaching methodology / adjustment
• 11:30 - 11:45 Tea break
• 11:45 - 12:45 Teaching methodology / anatomy
• 13:00 - 15:00 Lunch
• 15:30 - 16:00 Philosophy
• 16:00 - 16:30 Tea break
• 16:30 - 18:00 Ashtanga Vinyasa
• 18:00 - 19:00 Meditation / yoga Nidra
• 19:30 - 21:00 Dinner