28 Day 200-Hour Ashtanga, Hatha, Vinyasa Flow Yoga Teacher Training in Uttarakhand, India

Certifications

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

Program Introduction

This 200 hours fusion yoga teacher training course includes meditation, mantra chanting, shatkriya, Hatha, Ashtanga Vinyasa, anatomy, yoga philosophy, Ayurveda and group discussion class, together with the practice of various different levels of asanas with their benefits.

During your stay with Rishikesh YTTC, you will experience a life-changing opportunity that will give you one of the most memorable moments in your life and this holy journey will lead your path towards enlightenment and becoming a great teacher.

During the opening (welcoming) ceremony, you will be provided with a complete yoga kit which includes a yoga mat, books for study, a notebook, a water bottle, a neti-pot, rubber neti, a school t-shirt and rudraksha mala. Rishikesh Yoga Teacher Training Center have made their 200 hours yoga teacher training course in such a unique way so it is suitable for all the different level of students as it includes yoga for beginners, primary series, intermediate series and advance level.

Every single student in class will get personal attention from the individual teachers as all the yoga gurus are highly qualified, experienced holders and well-known names in India. Some of the yoga teachers used to teach yoga in many famous destinations such as Seychelles (Desroches Island), Sofitel the Palm Dubai resorts and spa and Zaya Nurai Island in Abu Dhabi, UAE.

Program

This course is for those who would like to deepen their practice, for new learners and for beginners. This program meets the standards of Yoga Alliance. It is for those who would like to deepen their knowledge and practice in different aspects of yoga, anatomy, Ayurvedic therapies, and yogic life.

During the course, you will assimilate not only the main subject of yoga but also learn the principles of yogic philosophy which will put you on the right path.

You will expand in the world of yoga, develop spiritually and physically and improve your knowledge, professional skills, and the ability to teach yoga in your specific way. You will have special classes to understand the nuances of class teachings based on yogic principles and discussions on philosophical topics that will help streamline the approach and experiences of yogic practices in the class.

Apart from teaching the technical aspects of class teaching, very interactive and vibrant discussions on various aspects of yogic lifestyle and ethics of yoga teachers will be encouraged. There will be sessions of talk and interactive discussions on different aspects of class teaching and presentation.

The dedicated and experienced panel of yoga teachers and gurus have immense knowledge of vinyasa yoga flows, Vinyasa yoga poses, different kinds of yoga, Ashtanga yoga, Hatha yoga, meditation and much more, following a unique way of making seekers learn, providing full attention to the needs of people personally as well as professionally. The staff is highly cooperative and ensures to make your stay as convenient as possible.

Meditation

You are starting your day with morning mantra chanting continue with shat-kriya and finished with meditation.

• 1. Mantra chanting meditation
• 2. Breathing meditation
• 3. Bhajan/kirtan
• 4. Trataka (candle meditation)
• 5. Silence practise meditation

Pranayama

Pranayama is generally defined as breath control. Although this interpretation may seem correct in view of the practices involved, it does not convey the full meaning of the term. The word pranayama is comprised of two roots: ‘prana’ plus ‘ayama’. Prana means vital energy or life force.

1st week (study)

• 1. Introduction of pranayama
• 2. Benefits of pranayama
• 3. Explain the pranic body
• 4. Prana and lifestyle
• 5. Breath, health and pranayama
• 6. Pranayama and the spiritual aspirants

2nd week (practical and theory)

• 1. Nadishodhana pranayama
• 2. Sheetali pranayama
• 3. Sheetkari pranayama
• 4. Bramari pranayama
• 5. Ujjayi pranayama
• 6. Bhastrika pranayama
• 7. Kapalbhati pranayama
• 8. Surya Bheda pranayama

3rd week (mudra)

• 1. Jnana mudra
• 2. Chin mudra
• 3. Yoni mudra
• 4. Bhairava mudra
• 5. Hridya mudra
• 6. Shambhavi mudra
• 7. Khechari mudra
• 8. Kaki mudra
• 9. Bhoochari mudra
• 10. Akashi mudra

4th week Bandha (energy lock)

First definition of the bandha is that by restraining or locking the muscle on a physical level.

• 1. Preparation for Bandha
• 2. Benefits of Bandha
• 3. Mula Bandha
• 4. Jalandhara Bandha
• 5. Uddiyana Bandha

Mantra chanting

• 1. Om chanting
• 2. MahaMrityunjaya Mantra
• 3. Gayatri Mantra
• 4. Guru Vandana (prayer to Guru)
• 5. Prayer before class and meal

Shatkarma (the six purification methods in 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 are said to remove toxins and anything blocking the flow of prana in the body.

Practicing shatkarmas internally purifies the body, which 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.

• 1. Agni Saar
• 2. Jal Neti
• 3. Ruber Neti
• 4. Sutra Neti

Yoga is not an ancient myth buried in oblivion. It is the most valuable inheritance of the present. It is the essential need of today and the culture of tomorrow.

Hatha yoga

Rejuvenate your mind and soul with the Indian traditional yoga style called "Hatha" which will lift your body stamina and strength. This is the most popular and beneficial yoga style.

• 1. Joints moments
• 2. Surya namaskara (sun Salutation) and Chandra Namaskara (moon salutation)
• 3. Yoga Mudrasana
• 4. Matsyasana
• 5. Gupta Padmasana
• 6. Baddha Padmasana
• 7. Lolasana
• 8. Kukkutasana
• 9. Garbhasana

Backward bending Asanas 1st and 2nd week

• 1. SaralBhujangasana (Easy cobra pose)
• 2. Bhujangasana (Cobra pose)
• 3. TiryakaBhujangasana (twisting cobra pose)
• 4. Sarpasana (snake pose)
• 5. ArdhaShalabhasana (half locust pose)
• 6. Shalabhasana (Locust pose)
• 7. SaralDhanurasana (easy bow pose)
• 8. Kandharasana (shoulder pose)
• 9. Ardha Chandrasana (half moon pose)
• 10. Setu Asana (bridge pose)
• 11. Gomukhasana (cow’s face pose)

Forward bending asanas 3rd and 4th week

• 1. Paschimottanasana (back stretching pose)
• 2. GatyatmakPaschimottanasasna (dynamic back stretch pose)
• 3. PadaPrasarPaschimottanasana (legs spread back stretch pose)
• 4. JanuSirshasana (head to knee pose)
• 5. Ardha Padma paschimottanasana (half lotus back stretching pose)
• 6. Hasta PadaAngushthasana (finger to toe stretch)
• 7. Padahastasana (hand to foot pose)
• 8. SirshaAngusthaYogasana (head to toe pose)
• 9. Utthitajanusirshasana (standing head between knees pose)

Spinal twisting and advance asanas 3rd and 4th week

• 1. ArdhaMatsyendrasana (half spinal twist)
• 2. ParivrittiJanuSirsasana (spiralled head to knee pose)
• 3. Poornabhujangasana (full cobra pose)
• 4. Kurmasana (tortoise pose)
• 5. Poornashalabhasana (full locust pose)
• 6. PoornaDhanurasana (full bow pose)
• 7. Dhanu-rakarshan-asana (archer’s posed)
• 8. Chakrasana (wheel pose)
• 9. Hanumanasana (leg splitting pose)
• 10. Poornamatsyendrasana (full spinal twist pose)
• 11. Mayurasana (peacock pose)
• 12. Padma mayurasana (Lotus or bound peacock pose)
• 13. Gorakshasana (Yogi Gorakhnath’s pose)
• 14. Astavakrasana (eight-twists pose)
• 15. Vrischikasana (scorpion pose)
• 16. Inverted pose, balancing pose and core pose

Teaching methodology and adjustment

During the class, you will learn how to do a perfect posture. You will also learn Ayurveda therapy, injuries, and rest and integrate your daily practice, basic knowledge of foot reflex, warming up, alignment, and core posture. Teaching methodology is one the most important part of the course as our students will learn the following:

• 1. How to conduct a class
• 2. Classroom management
• 3. How to get in and come out from the posture
• 4. How to assist and help while teaching the class
• 5. Which kind of words you should be using as a yoga teacher
• 6. What makes you different than other teachers in terms of teaching
• 7. Which kind of asanas you should recommend with different health issue
• 8. How to use belts, bolster, bricks and chair during the class adjustment

Yoga philosophy

Attend a theoretical class and lecture about the history of yoga and importance of yoga in your life and its origin in India. You can ask their questions and deepen your knowledge about the existence of yoga.

1st week

• a. Introduction of yoga
• b. Yoga Pantanjali sutra
• c. 5 basic element
• d. Injuries and rest
• e. Integrating your daily practice
• f. Principle of yoga

2nd week

• 1. 8 limbs of yoga
• 2. Yoga therapy
• 3. Yoga for stress, migraine and insomnia
• 4. Yoga for hypertension
• 5. Yoga for heart problem, blood pressure and diabetic

3rd week

• 1. Three Dosha
• 2. The Nadi and kundlani
• 3. Basic knowledge of Chakra and Ayurveda

4th week

• 1. Yogic diet
• 2. Difference between Satvic and Tamsic food
• 3. Group discussion
• 4. Clear doubt

Yoga anatomy

Yoga is considered to be a perfect medium to know oneself and his inner power. Anatomy classes expose the internal working of the body, bones, inner systems, and respiration that effect asanas and the flow.

The basic structure and function of the organs and system is very important for the practitioners so that their work as yoga teacher can be more enhanced. Knowing the different types of joints and their range of motions helps our students to be safe from injuries and also keep safe their students after they start teaching as a teacher.

• 1. Types of bones
• 2. Circulatory system
• 3. Types of heart block
• 4. Skeletal system

Ashtanga Vinyasa

An intensive and integral part of yoga, Ashtanga yoga style requires deep commitment and self-practice to achieve the goal. The retreat's yoga instructors are the best Ashtanga yoga teachers around Rishikesh, India.

Standing pose

• 1. Hasta Padangusthasana and Pada Hastasana
• 2. Utthita Tri Konasana
• 3. Parivrtta Tri Konasana
• 4. Utthitan Parsva Konasana
• 5. Parivrtta Parsva Konasana
• 6. Prasarita Padottanasana A, B, C and D
• 7. Utthita Parsvottanasana
• 8. Utthita Hasta Padangusthasana
• 9. Utthita Parsvasahita
• 10. Utthita Eka Padasana
• 11. Ardhabaddha Padmottanasana
• 12. Utkastasana
• 13. Virabhadrasana A, B and C
• 14. Primary Asanas
• 15. Paschimottanasana A, B and C
• 16. Purvottanasana
• 17. ArdhaBaddha Padma Paschimottanasana
• 18. Tirieng Mukha Eka Pada Paschimottanasana
• 19. JanuSirsasana A, B and C
• 20. Marichyasana A, B and D
• 21. Navasana
• 22. Lolasana
• 23. BhujaPidasana
• 24. Kurmasana
• 25. GarbhaPindasana
• 26. Kukkutasana
• 27. BaddhaKonasana A and B
• 28. Konasana A and B

Intermediate Asanas (3rd and 4th week)

• 1. Salabhasana A and B
• 2. Dhanurasana
• 3. Ustrasana
• 4. Kapotasana A and B
• 5. SuptaVajrasana
• 6. BakasanaA
• 7. Bakasana B Jump
• 8. ArdhaMatsyendrasana
• 9. Yoga Nidrasana
• 10. Tittibhasana
• 11. PichaMayurasana
• 12. Vatayanasana
• 13. Gomukhasana A and B
• 14. Hasta Sirsasana (head stand)

Advanced A (optional)

• 1. Kasyapasana
• 2. Bhairavasana
• 3. UrdhvaKukkatasana A
• 4. Galavasana
• 5. EkaPadaViparitaDandasna
• 6. VipritaSalabhasana
• 7. GandhaBherundasana
• 8. Hanumanasana
• 9. Natrajasana
• 10. Raja Kapotasana

Teaching methodology and adjustment

During the class, you will learn how to do a perfect posture. You will also learn Ayurveda therapy, injuries, and rest and integrate your daily practice, basic knowledge of foot reflex, warming up, alignment, and core posture. Teaching methodology is one the most important part of the course as our students will learn the following:

• 1. How to conduct a class
• 2. Classroom management
• 3. How to get in and come out from the posture
• 4. How to assist and help while teaching the class
• 5. Which kind of words you should be using as a yoga teacher
• 6. What makes you different than other teachers in terms of teaching
• 7. Which kind of asanas you should recommend with different health issue
• 8. How to use belts, bolster, bricks and chair during the class adjustment

Trauma and Emotional Centering Sessions

Traumatized people often have trouble sensing what is going on in their bodies, they lack a nuanced response to frustration. They either react to stress by becoming “spaced out” or with excessive anger. Whatever their response, they often can’t tell what is upsetting them.

This failure to be in touch with their bodies contributes to their well-documented lack of self-protection and high rates of re-victimization..." - Bessel A. van der Kolk, The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma.

Learn practices that help trauma survivors reconnect to their bodies in healthy and meaningful ways. Rishikesh YTTC beautiful ashram setting is the perfect place to spend time in nature and process what you learn. These sessions will provide you will several tools for processing trauma and equip you to help lead others through a healing journey of mind and body.

Lecture Topics Include

• 1. Trauma and the Body healing
• 2. Mind-Body Connection through meditation
• 3. Understanding neurological triggers for trauma
• 4. How yoga must be adapted for trauma survivors
• 5. Pranayama - traditional yogic breathing for emotional regulation

200 hours yoga teacher training daily schedule:

• 05:30 Wake up
• 06:30 Hatha yoga
• 07:45 - 08:45 Mantra chanting, pranayama, Shak-karma, meditation
• 09:10 Breakfast
• 10:30 - 12:00 Therapeutic alignment, human anatomy and dynamic physiology
• 12:00 - 13:30 Talk to expert, important sessions, self study
• 13:30 - 14:30 Yogic lunch
• 15:00 - 16:00 Yoga philosophy
• 16:30 - 17:00 Tea break
• 17:00 - 18:30 Ashtanga Vinyasa
• 19:00 - 20:00 Dinner