23 Day 200-Hour Hatha and Ashtanga Vinyasa Yoga Teacher Training in Rishikesh

Facilities

Certification

Upon completion of the 200 hours yoga teacher training course, students are eligible to register with Yoga Alliance as Registered Yoga Teachers (RYT®). Registration with Yoga Alliance provides a globally recognized credential.

Amenities upon arrival

• Water bottle
• Welcome drink
• Refreshing towel
• Toilet paper

200-hour yoga teacher training

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

During your stay with Rishikesh Yogkulam, you will experience a life-changing opportunity which will give you one the most memorable moment in your life and this holy journey will lead your path towards to 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, notebook, water bottle, neti-pot, rubber neti, school t-shirt, and rudraksha mala.

Rishikesh Yogkulam has made their 200-hour yoga teacher training course in such a unique way so it suitable for all the different level of students as it includes yoga for beginners, primary series, intermediate series, and advanced level.

Every single student in the class will get the personal attention from the individual teachers as all the yoga gurus are highly qualified, experienced holders, and well-known names in India. This 200 hours yoga teacher training course is for those who would like to deepen their practice, for new learners and for beginners.

This program is registered with 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 teacher 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, at Rishikesh Yogkulam, 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 on the needs of people personally as well as professionally. The staff is highly cooperative and ensures to make your stay as convenient as possible.

1. Recitation of Sacred Sound (Mantra Chanting)

The purpose of mantra chanting in yoga is to generate vibrations and connect with the universe. Each mantra is special and rich with spiritual energy.

1. Om Asato Maa Sadgamaya (Mantra from Upanishad)

2. Tvameva mata ca pita Tvameva (Sloka on gods)

3. Om Tryambakam Yajamahe ( Mantra on lord shiva)

4. Om sahana vavatu ( Mantra from Upanishad)

5. Guru Brahma Guru Vishnu Gurudevo maheshwara ( Guru stotram)

6. Yogena Cittasya ( Sloka on sage Patanjali)

7. Hare rama, Hare Krishna ( Maha mantra)

2. Yoga Postures (Asana)

Students will gain extensive knowledge of yoga postures and will increase their strength, flexibility and discipline.

Hatha Yoga

1.Pawanmuktasana series 1

2.Pawanmuktasana serie 2

3.Pawanmuktasana series 3

4.Surya Namaskar ( sun salutation)

5.Chandra Namaskar (Moon salutation)

6.Tadasana (palm tree pose)

7.Triyak tadasana (swaying palm tree pose)

8.Trikonasana (triangle pose)

9.Parivirtatrikon asana - revolving triangle pose

10.Uttkatasana - chair pose

11.Virbhdrasana 1 - warrior 1

12.Virbhdrasana 2 - warrior 2

13.Virbhdrasana 3 - warrior 3

14.Ardha Chandrasana- Half moon pose

15.Vriksasana - tree pose

16.Parvatasana - mountain pose

17.Adho mukha svanasana - downward facing dog

18.Kati chakrasana - waist rotating pose

19.Malasana - squatted yoga pose

20.Garudasana - eagle pose

21.Baddha Konasana - bound angle pose

22.Rajkapoot asana - pegion pose

23.Bhujanghasana - cobra pose

24.Urdhva mukha svanasana - upward facing dog

25.Matsyasana

26.Setu Bhandasana

27.Utrasana

28.Dhanurasana

29.Salabhasana

30.Supta Virasana - reclining hero pose

31.Virasana - hero pose

32.Vajrasana - thunderbolt

33.Gomukhasana

34.Balasana

35.Dandasana

36.Ardha Matsyendrasana

Ashtanga Vinyasa Yoga

Coverage: Alignment, Drishti, Adjustment, Options

Surya Namaskar A

Surya Namaskar B

Full Primary Series:

1. Padangusthasana

2. Padahasthasana

3. Utthita Trikonasana

4. Parivrtta Trikonasana

5. Utthita Parsvakonasana

6. Parivrtta Parsvakonasana

7. Prasarita Padottanasana A B C & D

8. Parsvottanasana

9. Eka Pada Padangusthasana A B C & D

10. Ardha Baddha Padmottanasana

11. Utkatasana

12. Virabhadrasana A & B

13. Dandasana

14. Paschimottanasana A B C & D

15. Purvattanasana

16. Ardha Baddha Padma Uttanasana

17. Triang Mukaikapada Pashimottanasana

18. Janu Sirsasana A B & C

19. Marichyasana A B C & D

20. Navasana

21. Bhujapidasana

22. Kurmasana

23. Supta Kurmasana

24. Garbha Pindasana

25. Kukkutasana

26. Baddha Konasana A & B

27. Konasana

28. Upavishta Konasana

29. Supta Konasana

30. Supta Padangusthasana A & B

31. Ubhaya Padanghusthasana

32. Urdhva Mukha Pashimottanasana

33. Setu Bandhasana

34. Urdhva Dhanurasana

35. Salamba Sarvangasana

36. Halasana

37. Karnapidasana

38. Urdhva Pindasana

39. Matsyasana

40. Urdhva Padmasana

41. Sirsasana

42. Urdhva Dandasana

43. Baddha Padmasana

44. Yogimudra

45. Uplutih

46. Savasana

3. Pranayama (Breathing Practices)

Pranayama is an ancient yogic breathing technique that is used as preparation for meditation and is a vital aspect of practicing yoga. It improves the respiratory system and purifies the body and mind.

Week 1

• Introduction of Pranayama, Benefits of pranayama, General guidelines
• Clavicular, Thoracic and Diaphragmatic Breathing (Yogic Breathing)
• Ujjayi
• Bhastrika
• Kapalbhati
• Nadi - Sodhana
• Bhramari
• Surya - Bhedi & Chandra - Bhedi
• Sheetali & Sheetkari

Week 2

• Sitting postures for pranayama sadhana-

1. Easy pose

2. Half-lotus

3. Swastikasana

4. siddha yoni asana

Week 3

Mudras (Yoga Gestures)

The practice of Mudra hand gestures is an ancient facet of yoga. Performing gestures effects the energy flow of the body and can change a person's spiritual and mental characteristics.

• Jnana mudra
• Chin mudra
• Yoni mudra
• Bhairava mudra Shambhavi mudra
• Nasikagra
• Khechari
• Yoga Bandhas (Energy Lock)
• The practice of Bandhas expands the lung capacity and breathing capabilities during yoga. It also strengthens the entire body from the inside out.

Preparation

• Uddiyana Jalandhar
• Mula & Maha Bandha Teaching

Week 4

• Teaching
• Doubts

4. Meditation (Dhyana)

Meditation is a systematic practice that promotes physical, mental and emotional tranquility with the purpose of reaching Samadhi (self-realization).

• Introduction to meditation
• Breathing awareness
• Meditation Om / mantra
• Meditation TratakaDynamic
• Meditation tips for developing concertation
• Silence practice
• Ajapa japa
• Antar mouna

5. Yoga Nidra (Psychic Sleep)

When a yoga practitioner moves through the various internal states of Yoga Nidra, a profound experience of relaxation occurs. This is called "Turiya," a sensation of pure bliss.

• Basic relaxation
• Tension relaxation
• Full body relaxation

6. Yoga Cleansing (Shatkarma)

Yogic cleansing exercises are important to learn how to incorporate your breath and meditate properly during physical aspects of yoga. It also removes the blockages in the energy channels.

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

7. Anatomy and Physiology (Sharir Vijnan)

The proper understanding of the physical body will help to prevent injury before, during and after practice. There are two kinds of yoga anatomy: physical and spiritual. Understanding both types are needed.

Brief overview:

• Digestive system
• Respiratory system
• Circulatory system
• Nervous system
• Endocrine system
• Organs
• Bodily systems
• Nadis
• Chakras
• Guidelines in studying asana anatomy
• Muscular system
• Skeletal system
• Muscle functions according to joint movements
• Anatomy of breathing
• Anatomy of inversions
• Anatomy of Savasana

8. Yoga Philosophy (Yoga Darshana)

Yoga Philosophy is the foundation of our yoga practice and is the key to earn yogic strength. Through the path of Vedanta Philosophy, you will establish a solid, well-rounded yoga practice.

Week 1

• Introduction to the Himalayan tradition of yoga
• Introduction to the different Indian Philosophy
• History of yoga
• Yoga Sutra of Patanjali
• Types of yoga

Week 2

• Eight limbs of yoga
• Yamas and Niyamas(Ethics of yoga)
• Philosophy of Asana
• Concentration and its power

Week 3

• 4 aspects of mind
• How to control the mind
• Samadhi and the goal of yoga
• Introduction to Bhagawat Geeta

Week 4

• Chakras
• Kundalini
• Science of Karma
• Indian culture and spirituality

9. Teaching practice (Adhyapanam)

Students will take turns practising their teaching skills by performing in front of their peers and teachers.

• Demonstration
• Alignment
• Instructions

10. Teaching Methodology

A yoga teacher should efficiently perform the practical applications of class planning and preparation. At Rishikesh Yogkulam School, the students will learn how to create a positive and peaceful class environment for an enjoyable and transformative experience.

• 1. Positive & conscious communication
• 2. Friendship and trust
• 3. Time management
• 4. Qualities of a teacher
• 5. Principles of demonstrating, observation, assisting, correcting
• 6. Use of voice in class
• 7. Mental & emotional preparation for teaching
• 8. Class preparation
• 9. Step by step class structure planning

Daily schedule

• 05:30 Morning bell
• 06:00 - 07:30 Hatha yoga
• 07:45 - 08:45 Pranayama
• 08:45 - 09:45 Breakfast
• 10:00 - 11:00 Yoga philosophy
• 11:15 - 12:15 Alignment and adjustment
• 12:30 - 13:30 Yoga anatomy and physiology
• 13:30 - 14:30 Lunch
• 14:30 - 16:30 Rest
• 16:30 - 18:00 Ashtanga Vinyasa
• 18:15 - 19:15 Meditation
• 19:30 - 20:30 Dinner
• 21:00 Lights off

During this course, you will be enjoying a different trip or extra-curricular activity, on the weekend as below:

• Famous Parthmarth Niketan Aarti
• White river rafting
• Himalayan tour
• Local market tour in Rishikesh
• Waterfall trekking
• Sightseeing of the famous ghats (riversides)
• Cave visit
• Himalayan sunrise

The school is situated in the heart of Rishikesh, next to the famous hanging bridge and the holy Ganga (the holy river). The school is peaceful and surrounded by beautiful green mountains. Everything is close by the school such as shops, cafes, restaurants, ATM, healthcare, organic stores.

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Daily freshly made vegetarian meals are included in the price. The food is fully prepared hygienically and the vegetables are organic. Rishikesh Yogkulam food is well known all around the world for its taste and verities. When diet is wrong medicine is of no use. When diet is correct medicine is of no need - Ayurvedic proverb.

Many people wonder if it is enough just to practice yoga. In itself, practicing yoga is not just a healthy life but at Rishikesh Yogkulam, they believe that it is also a way of living. But when complemented with healthy food habits, it can really create wonders. In fact, eating the right food is an essential part of living a yogic life.

What you eat not only influences your physical well being but also your emotions and thoughts. Yoga does not dissect food into proteins, carbohydrates or fats, instead, it classifies them according to the effect they have on the body and mind, into three types - Satva, Rajas, and Tamas.

Tamasic food is the kind of food that makes you lethargic or sluggish, while Rajasic food is that which brings about activity or restlessness. Whereas, Sattvic food is the kind that makes you feel light, energetic, and enthusiastic.

Sattvic foods are those which purify the body and calm the mind. They stimulate the body and mind into action. Cooked food that is consumed within 3 - 4 hours can be considered Sattvic. Menus at the center are created by their master chef Sandeep Semwal who had worked with some of the best five-star hotels around the world and carries great knowledge about the Sattvic diet.

Along with this, he focuses on hygiene practices at the institution to ensure the food is safe and carries great nutritional values which is much needed for a healthy life. Not just the right kind of food is important, it is vital to eat the proper quantity of food at the right time.

Overindulging leads to lethargy while under eating will not provide enough nourishment. Most of the time you know that your stomach is full but tempted by the taste buds, you tend to indulge. The right amount of food cannot be quantified into cups or grams. When you listen to your body attentively, you will know when exactly to stop!

You might eat the right kind of food in the right quantity but if you are irregular with your timings, then the whole system goes for a toss and the natural rhythm of the body is hampered. Therefore, it is of prime importance to eat food at the same time every day and eat it at regular intervals.

It is said that the state of the mind of the person cooking/eating also affects the food. The energy in the food cooked by someone while he/she was angry will definitely be lower than that of someone who cooked it with a feeling of love, contentment, and gratitude.

Listening to some soothing music or chanting while cooking and eating can help retain the prana (life force energy) in the food. It is definitely worthwhile to pay some attention to the food that you eat as the ancient Indian texts say that you are what you eat!

Below are some of the amazing things to do in Rishikesh. These activities are not included in the package but Rishikesh Yoga Teacher Training Center can arrange upon request.

• Bungee jumping
• Camping and bonfire
• Mountain biking
• Flying fox
• Cliff jumping
• Rappelling and rock climbing
• Kayaking
• Ayurvedic massage and therapies
• Parasailing and paragliding
• Attend Ganga Arti
• Experience the traditional Indian culture

• 1 sightseeing tour
• 3 fresh organic vegetarian meals
• 22 nights accommodation
• A complimentary sound healing session
• Complimentary pick-up from Dehradun Airport (DED) to the school
• Complimentary Astrology(Vedic Birthchart calculation) session
• Certificate of completion
• Dance class
• Herbal teas
• Mala (Indian mantra necklace)
• Waterfall trekking tour
• White river rafting
• Yogkulam course manual, yoga mats, 1 textbook, and pen

• Airfare
• Personal expenses
• Drop off from the school to the airport

Recommended Airports

• A reservation requires a deposit of 25% of the total price.
• The deposit is non-refundable, if the booking is cancelled.
• The rest of the payment should be paid on arrival.