29 Day Holistic 300-Hour Yoga Teacher Training in Rishikesh

Facilities

Certification

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

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)

8. Vakratunda Mahakaya Mantra

9. Om Bhur Bhuva Swaha (Gayatri Mantra)

2. Yoga Postures (Asana)

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

Ashtanga Vinyasa Yoga Course Syllabus

1. Sun salutation A

2. Sun salutation B

• I Padangusthasana - Big teo posture
• II Padahastasana - Hand under foot posture
• III Utthita trikonasana- Triangle pose
• IV Parivrtta Trikonasana - Revolving triangle
• V Utthita parvakonasana - Extended Side Angle Pose
• VI Parivritta Parsvakonasana - Revolving side angle pose
• VII Prasarita padottanasana A to D - Intense wide leg stretch
• VIII Parsvottanasana- Intense side stretch posture
• IX Utthita hasta padangusthasana - Hand to big toe posture
• X Ardha Baddha Padmottanasana - Half bound lotus forward bend
• XI Utkatasana - Fierce pose
• XII Virabhadrasana A-B. Warrior

Sitting postures

• XIII Dandasana- Staff pose
• XIV Paschimottanasana A to C Intense West - Stretch or sitting forward bend
• The Vinyasa (Vinyasa to jump back)
• XV Purvottanasana -Intense east stretch
• XVI Ardha baddha Padma paschimottanasana - Half bound lotus forward bend
• XVII Tiriang mukhaipada paschimottanasana - reverse the leg direction of one leg intense east stretch
• XVIII Janu sirsasana A to C Head to knee pose
• XIX Marichyasana A-D
• XX Navasana - Boat posture
• XXI Bhujapidasana- Shoulder pressure posture
• XXII Kurmasana- Tortoise posture
• XXIII Supta kurmasana- Sleeping tortoise
• XXIV Garbha pindasana- Embryo posture
• XXV Kukkutasana - Rooster posture
• XXVI Baddha konasana A to B - Bound angle posture
• XXVII Upavista konasana A to B - Seated angle posture
• XXVIII Supta konasana A to B - Lying down angle posture
• XXIX Supta padangustasana - Reclining big toe posture
• XXX Ubhaya padangusthasana - Both big toes postures
• XXXI Urdhva mukha paschimottasana - Upward facing full forward bend
• XXXII Setu bandhasana - Bridge
• XXXIII Urdhva dhanurasana - Upward bow posture
• XXXIV Paschimottanasana - Full forward bend
• XXXV Salamba sarvangasana - Shoulder- stand
• XXXVI Halasana - Plow
• XXXVII Karnapidasana - Ear pressure posture
• XXXVIII Urdhva padmasana - Upward lotus
• XXXIX Pindasana - Embryo posture
• XL Matsyasana - Fish posture
• XLI Uttana Padasana - Extended leg posture
• XLII Sirsasana - Headstand
• XLIII Yoga mudra - Sealed yoga posture
• XLIV Padmasana - Lotus
• XLV Uttpluthi - uprooting
• XLVI Savasana - Corpse posture

Hatha yoga course syllabus

• Alignment, Assist, and Adjustment
• Surya namaskar (sun salutation)
• Chandra namaskar (moon salutation)
• 1.Bharadvajasana
• 2.Lolasana - swinging pose
• 3.Kukkutasana - rooster pose
• 4.Sarpasana - snake pose
• 5.Shalabhasana - locust pose
• 6.Dhanurasana - bow pose
• 7.Paschimottanasana - seated forward bend
• 8.Janu sirshasana - head to knee pose
• 9.Parivirta janu sirshasana - revolving head to knee pose
• 10.Sarvangasana - shoulder stand
• 11.Padam sarvangasana - shoulder stand lotus pose
• 12.Sirshasana - Headstand
• 13.Natarajasana - lord shiva’s pose
• 14.Utthita hasta padangusthasana
• 15.Naukasana - Boat pose
• 16.Vatayanasana - horse face pose
• 17.Mayurasana - peacock pose
• 18.Koormasana - tortoise pose
• 19.Chakrasana - wheel pose
• 20.Hanumanasana - monkey pose
• 21.Agnistambhasana - fire log pose
• 22.Brahmacharyasana - celibate’s pose
• 23.Astavakrasana - eight-twists pose
• 24.Ek pada sirasana - one foot to head pose
• 25.Chaturanga Dandasana
• 26.Pincha Mayurasana - Feathered Peacock Pose
• 27.Eka Pada Koundinyasana - sage koundinyasana
• 28.Handstand - Adho Mukha Vrksasana
• 29.Ardha Pincha Mayurasana - dolphin pose
• 30.Makara Adho Mukha Svanasana - dolphin plank pose
• 31.Bakasana - crow pose
• 32.Ek pada bakasana - one leg crow
• 33.Utthan Pristhasana - lizard pose
• 34.Pashasana - Noose Pose
• 35.Parivrtta Surya Yantrasana - sundial or compass pose
• 36.Titibasana - firefly pose
• 37.Parshva bakasana - side crow

3. Pranayama (Breathing Practices)

• 1. Introduction of Paranayama
• 2. The pranic body
• a. Annamaya kosha
• b. Manomaya kosha
• c. Pranamaya Kosha
• d. Vijnanamaya Kosha
• e. Anandamaya Kosha
• 3. Natural Breathing
• 4. Abdominal Breathing
• 5. Thoracic Breathing
• 6. Clavicular Breathing
• 7. Yogic breathing
• 8. Nadi shodhana Pranayama &
• It techniques
• 9. Sheetali Pranayama &
• It techniques
• 10. Sheetkari pranayama
• 11. Bhramari pranayama
• 12. Ujjayi pranayama
• 13. Bhastika Pranayama
• 14. Kapalbhati Pranayama
• 15. Moorchha Pranayama
• 16. Surya Bheda Pranayama
• 17. Chandra bhedana pranayama
• 18. Swana pranayama

4. Mudra (Yoga gestures)

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

• 1. Introduction of Mudras
• 2. Jnana & Chin mudra
• 3. Yoni mudra
• 4. Bhairava mudra
• 5. Hridaya mudra
• 6. Khechari Mudra
• 7. Nasikagra mudra
• 7. Shambhavi mudra

5. 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.

• 1.Introduction to bandha
• 2.Jalandhara bandha
• 3.Moola bandha
• 4.Uddiyana bandha
• 5.Maha bandha

6. 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. Meditation, Why? Meditation and Brain waves Meditation and its effect on Stress ManagementObstacles in *Meditation Role of concentration in Meditation and tips for developing concentration
• Meditation on Body and BreathOm / Mantra MeditationAntat and Bahir TratakaDynamic meditation tips for silent meditation practice Japa *Meditation Ajapa japa Antar mounaNada Meditation

7. 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

8. Yoga cleansing (Shatkarma)

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

• Jalaneti Satkarma (Nasal cleansing with salty water)
• Rubber neti (Nasal cleansing with a rubber string)
• Agnisar Kriya Nauli Kriya Kapalbhati Cleansing

9. Anatomy and physiology (Sharir Vijnan)

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 is needed.

• Digestive system
• Respiratory system
• Circulatory system
• Nervous system
• Endocrine system
• Organs bodily systems

Detailed study

• Effects of Pranayama in the respiratory system
• Effects of yoga practice and Nauli in the digestive system
• Muscular and skeletal system with advanced postures
• Anatomy of Pelvic griddle and spineNadis - The Energy ChannelPrana and Nervous system Kundalini *ShaktiChakraPanchakoshaTherapeutic Applications of Yoga Postures and How to avoid injury in asana class

10. Yoga philosophy (Yoga Darshana)

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

Patanjali yoga sutras

• 1. Chapter 1- Samadhi pada
• 2. Chapter 2- Sadhana Pada

11. Yoga therapy with Ayurveda

Incorporating therapeutic yoga practices helps to address various physical, mental, and emotional disorders. Students will learn techniques for combatting these issues through yoga.

• Shathkarma
• Therapeutical Effects of Shathkarma
• Kati Vasti
• Tridosha (Explanation of Tridosha)
• Food habits as per tridosha
• Nadi Parikshan
• Diabetes
• Hypertension
• Respiratory diseases - diseases related to respiration
• Yog Nidra
• Pranayam and its effects
• Eyes diseases
• Heart diseases
• Heart opening session
• Video session on the awakening of Kundalini

12. Teaching practice (Adhyapanam)

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

• Demonstration
• Alignment
• Instructions

13. Teaching methodology

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

• 1. Positive and 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 and emotional preparation for teaching
• 8. Class preparation
• 9. Step by step class structure planning

Sample of daily schedule

• 05:30 Morning bell
• 05.30 - 06:00 Cleansing / chanting
• 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 teaching methodology
• 13:30 - 14:30 Lunch
• 14:30 - 15:30 Self-study / rest
• 15:30 - 16:30 Yoga anatomy and physiology
• 16:45 - 18:15 Ashtanga Vinyasa
• 18:30 - 19:30 Meditation
• 19:30 - 20:30 Dinner
• 21:00 Lights off

During this retreat, you will be enjoying a different trip or extra-curricular activity, on each day, as below:

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

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 to 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 poeple 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 the 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 which makes you lethargic or sluggish, while Rajasic food is that which brings about activity or restlessness. Whereas, Sattvic food is the kind which 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 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 times 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 them upon request.

• Ayurveda doctor consultation
• Ayurvedic massage and therapies
• Sound Healing
• Reiki sessions
• Emotional Blockage treatment

• 28 nights accommodation
• 3 organic delicious meals per day, plus morning herbal tea
• Outdoor excursions that include some of the caves, temples, waterfalls, or local mountain villages
• Free Astrology consultation (birth chart reading)
• Use of campus facilities such as free Wi-Fi
• Course materials will be provided
• Free online Astrology+ Ayurveda course subscription
• All activities as per schedule
• Certificate of completion to register with Yoga Alliance

• Private accommodation (250 USD supplement)
• A/C - available for an additional cost
• Ayurveda doctor consultation
• Ayurvedic massage and therapies
• Sound Healing
• Reiki sessions
• Emotional Blockage treatment

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• A reservation requires a deposit of 20% of the total price.
• The deposit is non-refundable, if the booking is cancelled.
• The rest of the payment should be paid on arrival.