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12 Day 30-Hour Online Asana, Pranayama and Meditation Course

Online Yoga Teacher Training

The Trianga workshop is the laboratory for your body and mind where self-inquiry happens. Trianga means three limbs and in this course, you will cover the 3 limbs of Ashtanga yoga according to Patanjali: asana pranayama and meditation.

Meet the instructors

Yogacharya Dhirendra, Amit, & Ella
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  • 30-hour continuing education hour
  • Eligible to register for Yoga Alliance Continuing Education credit
  • 30 contact hours
  • 12 days online sessions
  • Online sessions will be held over Zoom
  • Online sessions’ time zone: Central European Summer Time (GMT+2), Eastern Standard Time (GMT -5), Australian Central Standard Time (GMT+9:30)
  • Ideal for both teachers and practitioners who would like to deepen their understanding of asana, pranayama, and meditation
  • Daily asana practice
  • Pranayama and meditation session
  • 3 schedules in order to suit participants from across the world
  • A small group of 10
  • The course can be completed in 3 months at your own speed

Skill level

  • Beginner
  • Intermediate
  • Advanced


12 days with instruction
Group size: 2-10 participants
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Pre-application requirements

Please install Zoom to attend the live sessions. You will also need a yoga mat, computer/tablet or smartphone, internet connection, pen, and notebook. All levels are welcome.


The course count as Continuing Education hours for Registered Yoga Teachers (RYT®) only but you can register this certificate once you have completed a teacher training course.

How the training works

There will be 30 hours of live Zoom sessions with two and a half hours each day. Each class will last around 75 minutes. Recordings of the class will be given after the class.

Timing of sessions (GMT-5, GMT+2 and GMT+9:30)

The classes will be held from Monday to Saturday. There are three different schedules assigned for each week. Week 28 and 29 will follow schedule 1 (Central European Summer Time GMT+2). Week 30 and 31 will follow schedule 2 (Eastern Standard Time GMT-5) Week 36, 37 will follow schedule 3 (Australian Central Standard Time GMT+9:30).

Online presence is not mandatory, You can also follow the course at your own pace and complete it within 3 months.

Daily schedule 1 (GMT+2)

Monday, Wednesday, Friday

  • 08:30 - 09:45 Asana practice
  • 09:45 - 11:00 Pranayama                     

Tuesday, Thursday, Saturday

  • 09:45 - 11:00 Asana Lab
  • 11:00 - 12:15 Meditation

Daily schedule 2 (GMT -5)

Monday, Wednesday, Friday

  • 8:00 - 9:15 Pranayama
  • 9:15 - 10:30 Asana practice

Tuesday, Thursday, Saturday

  • 8:00 - 9:15 AsanaLab
  • 9:15 - 10:30 Meditation

Daily schedule 3 (GMT+9:30)

Monday, Wednesday, Friday

  • 14:30 - 15:45 AsanaLab
  • 15:45 - 17:00 Meditation

Tuesday, Thursday, Saturday

  • 10:00 - 11:15 Pranayama
  • 11:15 - 12:30 Asana practice

Daily schedule is subject to change and Sunday is off

Course information

Trianga means three limbs and in this course, you will cover the three limbs of Ashtanga yoga according to Patanjali: asana pranayama and meditation. You will start your day with a Hatha flow followed by an asana lab where the emphasis will be on the alignment, the quality of the poses.

You will deepen your understanding of the anatomy of the body combined with ancient yogic techniques, and you will learn how to break down and modify the postures according to the different body types. You will also learn the science behind the breathing techniques, how they affect your body and mind, which one to use, and how to manage stressful situations to improve your lifespan.

The day will always finish with a meditation session where you will be guided through different techniques and you will learn how meditating influences your neurobiology, what mind is, the difference between meditation and mindfulness, and how to handle your thoughts. This course is for both teachers and practitioners who would like to deepen their understanding of asana, pranayama, and meditation.


Asana and asana lab

  • Deeper understanding of yoga poses and the anatomy of the body
  • How to modify, breakdown poses, and get their benefits
  • Different yogic techniques of using props to improve your pose
  • Alignment of asana: learn how to align yourself into poses during the practice and the importance of cueing


  • The science and anatomy of breathing: how breathing affects your body and mind
  • Different type of pranayama (heating, balancing, and cooling pranayama)
  • The importance of breath retention: Antar Kumbhaka and Bahya Kumbhaka
  • Breathing is a key for stress management and to improve your lifespan


  • What is meditation and how it works from a scientific and neurological perspective
  • Different types of meditations and their benefits: from active to passive
  • Meditation and mindfulness
  • Understand the nature of your mind and thoughts
  • Meditation is a key for stress management and to clear your mind


Yogacharya Dhirendra Bisht

Amit Payal

Ella Amato


This yoga course is held online. Rishikesh Yogkulam is located in Rishikesh, India (GMT+5:30) but their online sessions will follow Central European Summer Time (GMT+2) and Australian Central Standard Time (GMT+9:30), and they will live-stream yoga classes via Zoom which you can participate from the comfort of your home.

What's included

  • Eligible to register for Yoga Alliance Continuing Education credit
  • 12 days live online sessions on Zoom
  • 2hours 30 minutes live teaching hours daily (total of 30 hours)
  • Registration of the live session to always have access to the material of the course
  • One Live Session of Q&A at the end of the course
  • 30-hour continuing education hour
  • All syllabus mentioned

What's not included

  • Accommodation
  • Food

Cancellation Policy

  • A reservation requires a deposit of 100% of the total price.
  • The deposit is non-refundable, if the booking is cancelled.

Value for money
Accommodation & facilities
Quality of activity
12 days / 11 nights
from --
Possible start dates

GMT+2 schedule

  • July 6, 2020

GMT-5 schedule

  • July 20, 2020

GMT+9:30 schedule​

  • August 31, 2020

Other dates will be released soon

Minimum group size

This trip requires a minimum of 2 participants

Friday July 31, 2020
(12 days / 11 nights)

Select your package:

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