30 Day 200-Hour Ashtanga-Vinyasa, Prenatal and Postnatal Yoga Teacher Training in Rishikesh, India

Program

Throughout this comprehensive program, Rishikesh Yog Nirvana delves into both practical and theoretical dimensions of diverse yoga forms, including Ashtanga, Vinyasa, pranayama, Shatkarma, yoga anatomy-physiology, nutrition, Ayurveda, prenatal and postnatal yoga, traditional yogic philosophy, meditation, and yoga Nidra. The aim is to provide a holistic understanding and experience of yoga and its connection to pregnancy.

Join Rishikesh Yog Nirvana Yoga School on a transformative journey where the curriculum is meticulously designed to offer in-depth insights and hands-on learning under the guidance of seasoned experts. Upon completion, you'll emerge as a certified and spiritually enriched yoga practitioner, equipped to share the profound teachings of yoga and prenatal practices.

At Rishikesh Yog Nirvana, they prioritize alignment, teaching techniques, and interactive group activities. This approach provides students with opportunities to lead sessions, fostering confidence in teaching and enhancing public speaking skills.

This practical experience significantly eases their transition to instructing others. Moreover, integrating traditional wisdom into daily life not only benefits personal health but also enriches every facet of living.

Tailored for beginners to intermediate-level students, the classes maintain optimum size, accommodating up to 15 participants. This intimate setting ensures exceptional communication between students and teachers, enabling personalized attention to each student's needs and growth.

Why choose Rishikesh Yog Nirvana?

• 1. Rishikesh Yog Nirvana is committed to producing teachers who are ready to step straight into a commercial teaching role at the end of their training
• 2. Safety is the main thing they consider in yoga’s teaching philosophy
• 3. Technique and alignment are strongly emphasized throughout the course
• 4. They believe in good practical knowledge
• 5. They always take only 15 members in a group so that the teachers can focus on each student easily
• 6. The school believes in transforming a yoga beginner into a professional yoga instructor
• 7. The school offers an all-encompassing preparation program that investigates yoga as a way of life and profound practice, not similarly as an activity
• 8. In Rishikesh Yog Nirvana, they believe that yoga is for people of all shapes, sizes, and experience levels. You don’t have to be young. You just have to be eager to learn to do yoga
• 9. They are part of an internationally recognized school of yoga
• 10. They provide an intensive yoga teacher training course in a fun, relaxing environment for you to learn

This 200-hour yoga teacher training is for you

• If you want to adopt yoga as a profession
• If you want to get a deeper knowledge of the yoga philosophy
• If you are looking for the real inner peace
• If you are open to understanding the traditional Indian yoga culture
• If you want to take your regular yoga practice to the next level and share the same knowledge with others

Curriculum

Ashtanga yoga class syllabus

• Surya namaskar A
• Surya namaskar B
• Full primary series: padangusthasana
• Padahasthasana
• Utthita trikonasana
• Parivrtta trikonasana
• Utthita parsvakonasana
• Parivrtta parsvakonasana
• Prasarita padottanasana A, B, C, D, parsvottanasana
• Eka pada padangusthasana A, B, C, and D
• Ardha baddha padmottanasana utkatasana
• Virabhadrasana A and B
• Dandasana
• Paschimottanasana A, B, C, D, and purvattanasana
• Ardha baddha padma uttanasana
• Triang mukaikapada pashimottanasana
• Janu sirsasana A, B, and C
• Marichyasana A, B, C, and D
• Navasana
• Bhujapidasana
• Kurmasana
• Supta kurmasana
• Garbha pindasana
• Kukkutasana
• Baddha konasana A and B
• Konasana
• Upavishta konasana
• Supta konasana
• Supta padangusthasana A and B
• Ubhaya padanghusthasana
• Urdhva mukha pashimottanasana
• Setu bandhasana
• Urdhva dhanurasana
• Salamba sarvangasana
• Halasana
• Karnapidasana
• Urdhva pindasana
• Matsyasana
• Urdhva padmasana
• Sirsasana
• Urdhva dandasana
• Baddha padmasana
• Yoga mudra
• Uplutih
• Savasana

Vinyasa flow (dynamic flow of postures synchronized with breathing)

• Warm up postures
• Sun salutations
• Standing postures
• Balancing postures
• Hip opening postures
• Backward bending postures
• Forward bending postures
• Inversion postures
• Cooling down postures

Pranayama (breathing practices)

• Introduction to pranayama
• Benefits of pranayama
• General guidelines
• Clavicular
• Thoracic and diaphragmatic breathing (yogic breathing)
• Ujjayi
• Bhastrika
• Kapalbhati
• Nadi - Sodhana
• Bhramari
• Surya - Bhedi and Chandra - Bhedi Sheetali and Sheetkari

Mudras (yoga gestures)

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

Yoga cleansing (Shatkarma)

• Rubber-neti
• Jalaneti
• Kapalbhati- cleansing the lungs

Recitation of sacred sounds (mantra chanting)

• Om Asato Maa Sadgamaya (mantra from Upanishad)
• Tvameva mata ca pita Tvameva (Sloka on gods)
• Om Tryambakam Yajamahe (mantra on Lord Shiva)
• Om Sahana vavatu (mantra from Upanishad)
• Guru Brahma Guru Vishnu Gurudevo maheshwara (Guru stotram)
• Yogena Cittasya (Sloka on sage Patanjali)
• Hare Rama, Hare Krishna (Maha mantra)

Yoga Nidra (psychic sleep)

• Basic relaxation
• Tension relaxation
• Full body relaxation

Yoga philosophy (yoga darshana)

• Introduction to yoga, its philosophy and evolution
• Introduction to yoga sutras of Patanjali
• Definition of yoga
• 4 aspects of the mind and its functions
• Daily schedule of a yoga student
• Principles of 5 basic elements and 10 senses
• Yama, niyama (4 days)
• Asana, pranayama, pratyahara, dharana, dhyana, samadhi (2 days)
• Pancha - Vayus
• Panchakoshas
• Sattva, rajas, and tamas (Triguna)
• Introduction to chakras and its functions
• Three doshas
• 4 padas of yoga sutras
• Lives of yogis (inspiring stories)
• Diet and nutrition for a yogi
• Question and answers

Pregnancy philosophy

• In-depth exploration of Garbhopanishad and its significance throughout pregnancy
• Yoga philosophy's insights into the journey of pregnancy
• Understanding the anatomy and physiology of the reproductive system
• The vital role of pranayama practices for expecting mothers
• Harnessing the power of mantra chanting, meditation, and prenatal communication for both mother and fetus
• Nutritional guidance tailored for prenatal care
• Psychotherapeutic approaches for both pre- and post-pregnancy stages
• Partner engagement and preparation for conception through couple therapy
• Customized asanas for prenatal and postnatal phases
• Effective teaching methodology for imparting prenatal and postnatal yoga practices

Meditation

• Open awareness meditation
• Mindfulness
• Anapana sati
• Vipassana
• Humming meditation
• Love and kindness meditation
• Gratitude meditation
• Gazing meditation
• Chakra meditation
• Dynamic meditation
• Dance meditation
• Guided energy balancing
• Mantra chanting meditation
• Breathing meditation
• Bhajan / kirtan
• Silence practice meditation

Anatomy and physiology

• Digestive system
• Respiratory system
• Circulatory system
• Nervous system
• Endocrine system
• Organs' bodily systems
• Nadis
• Chakras
• Muscular system
• Skeletal system
• Muscle functions according to joint movements
• Breathing
• Inversions
• Savasana

Teaching methodology

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

Evaluation is based on

• Written test
• Asana practical test
• Attendance
• Performance
• Behavior

Yoga postures you will learn during the course

• Warm-up postures: Warm-up poses include little movements of the various body parts and are very useful to improve flexibility without getting any injury. So with a good warm-up, one can achieve intermediate and advanced poses easily
• Surya Namaskar (sun salutation): No yoga practice is complete without Surya Namaskar. It is a whole-body stretching practice. With the traditional style of Surya Namaskar, you will salute the sun and feel energetic like the sun
• Hip openers: Many people suffer from stiff hip muscles; for them, hip opener exercises are very useful
• Standing postures: Standing postures increase the strength of the body and tone the leg and hip muscles, which makes them strong
• Sitting postures: Sitting postures improve the blood circulation around the hips, spine, and shoulders, increase flexibility, and help to keep joints and ligaments much more flexible
• Back bending postures: Back bending postures stretch the front body to a great extent, increasing the blood circulation in the spine and making it more flexible
• Forward bending postures: Forward bending stretches the back of the body and tones the belly
• Twisting postures: Twisting poses work on hip muscles and increase blood circulation around the spine
• Inverted postures: Inverted poses calm the mind and increase blood circulation inside the whole body
• Meditation session: You start your day with a morning mantra chanting

Frequently asked questions

Is this course suitable for someone who is a beginner?

Yes, it is perfectly suitable for every level of the student, whether you are a beginner or advanced. Teachers modify their classes according to your level, so being a beginner is not a matter of concern.

What is the average number of students in the course?

The number of students varies from 12 to 15 per batch. Rishikesh Yog Nirvana believes in quality, not quantity, so because of the smaller number of students, more attention is given to every single student.

Is it a certified course? and from where?

Yes, the course is designated as following the standards of Yoga Alliance. After completing the course, you will be able to register yourself as a certified yoga teacher.

Which language does the course run on?

The course runs in English only. If you are not very efficient in English, it's perfectly fine; the level of English is very basic; you won’t find any difficulty in understanding the class.

Are the teachers well qualified and experienced?

Yes, the teachers are highly qualified and experienced. They have been teaching in various schools for the last 4-5 years.

Daily schedule

• 05:30 - 06:00 Herbal tea
• 06:00 - 07:00 Shatkarma / yogic cleansing, pranayama, and chanting
• 07:00 - 08:30 Vinyasa Flow / Hatha yoga class / prenatal asanas
• 08:30 - 09:30 Breakfast
• 09:30 - 10:30 Yoga anatomy / nutrition and Ayurveda
• 11:00 - 12:00 Yoga philosophy
• 12:00 - 13:00 Lunch
• 15:00 - 16:00 Body alignment and adjustment
• 16:00 - 17:30 Ashtanga yoga class
• 17:00 - 18:30 Yoga asana practice, including teaching practicums
• 18:00 - 19:00 Meditation
• 19:00 - 20:00 Dinner time
• 22:00 Lights off