25 Day 200-Hour Riverside Ashtanga Yoga Teacher Training in Rishikesh, India

Certification

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

Prerequisites

This 200-hour yoga teacher training is suitable for people of all levels. Sri Yoga Ashram starts from the beginner level and carries you towards more serious practices. But some level of fitness is useful. Start walking every day. Maybe, some easy exercises and stretching will prepare you well. It is highly recommended that you practice yoga regularly before attending this training. Ideally, you should practice Ashtanga Yoga or another vigorous form of Vinyasa Yoga at least three times a week to prepare your body for the training.

The better in shape you are before the training, the more you will get out of it and advance in your practice. In the yoga school, you will be eating pure vegetarian food only. So, starting with the same few weeks earlier will make you ready for that. Reading some preparatory books will give you a good perspective on yoga. You can start with the following titles:

• Ligh on Yoga Sutra by BKS Iyengar
• Hatha Yoga Pradipika
• Walking with a Joystick by Dr Gaurav Agrawal

About the training

The meaning of Ashtanga is derived from two Sanskrit words; “Asht,” which means eight, and “Anga,” which means limbs. The Ashtanga yoga teaching program mainly emphasizes eight limbs: Yama, Niyama, Pranayama, Asana, Dharana, Pratyahara, Samadhi, and Dhyana. As the name says, Ashtanga yoga outlines all eight limbs of yoga and develops both psychological and spiritual health. It focuses on a predefined sequence of poses connected through breath and movement. You focus on the quality of your teaching and work with the aim of developing excellent yoga teachers out of students.

• The first four limbs are four steps towards physical well-being
• The next four are four steps towards mental well-being
• Ashtanga Yoga is grounded in eight core principles, with the first four addressing physical health and the next four fostering mental well-being
• The practice involves a set sequence of poses connected through coordinated breathing and movement
• The training covers all aspects of Ashtanga yoga, including asana (poses), pranayama (breathing techniques), teaching methodology, and class planning and sequencing
• This intensive program aims to produce proficient Ashtanga Yoga teachers by combining in-depth theoretical knowledge with practical skills
• By undertaking the 200-hour Ashtanga yoga teacher training at Sri Yoga Ashram, you will gain a thorough understanding of both the physical and mental dimensions of yoga

This course is meticulously designed to equip you with the skills necessary to become an effective and knowledgeable Ashtanga yoga teacher, ready to inspire and guide others on their yoga journey. Ashtanga yoga is a definite sequence of various Hatha yoga asanas or poses that are coupled with a certain set of breathing techniques called ‘Ujjayi Pranayama’. This sequence was developed by the famous Hatha Yoga Master of the 20th century - Yogi K Pattabhi Jois. The source of the Ashtanga yoga primary series is an ancient Hatha yoga text known as ‘Yoga Korunta’.

This ancient series of yoga is practiced with synchronized breathing techniques (Vinyasa) that promote ‘flow of breathe’ in the asana or pose practice. Together, this is called the Ashtanga Vinyasa yoga. In Sri Yoga Ashram in Rishikesh, they focus on creating the right foundation for yoga in you to gain authentic yoga knowledge. With this traditional framework, you will combine the wisdom of yoga with modern alignment, poses, sequencing, and various practice styles.

Essentials

The Ashtanga yoga teacher training course has some essential yoga asanas that everyone should perform every day.

Sun salutation A

The sun salutation or Surya Namaskara, is a series of poses performed in a sequence to create a flow of movement.

Sun salutation B

Sun Salutation B includes many of the same components of Sun Salutations in most styles of yoga, with the inclusion of Warrior I pose.

Standing sequence

It will help you to build strength and set the foundation for a safe yoga practice.

Sitting sequence

This sequence helps release stiffness and tightness in the spine and hips and relax the mind and body.

Finishing sequence

The finishing sequence rounds off each and every Ashtanga Vinyasa yoga practice. These Asanas are practiced systematically and provide a harmonious flow of energy.

Closing sequence

The closing sequence of Ashtanga yoga is a series of restorative postures always performed in the same order as a way to finish the practice.

Eight limbs

Yoga is an ancient practice that provides a complete philosophy for living a healthy, happy life to its full potential. Ashtanga yoga refers to eight limbs, each offering guidance on how to live a meaningful and purposeful life. These eight limbs of yoga offer practical steps for holistic personal development.

• The Yamas: "Yamas" can be translated into self-control, a quality you should always strive for. The Yamas are tips for living in the world.
• The Niyamas: Niyama translates as moral observance. Here, the personal habits you develop to create a purposeful life are explained.
• Asana: Physical Yoga Poses The third limb of yoga is the physical poses (asanas). This limb has become most familiar in the modern world.
• Pranayama: Expansion of Life Force Energy Pranayama is the practice of awareness and use of the breath. It enhances vitality and internal energy.
• Pratyahara: Withdrawal from the senses when you practice Pratyahara, you guide your senses and organs. You also try to prevent an overload of sensory stimulation and unnecessary stimulation.
• Dharana: Concentration The purpose of Dharana is to regulate the mind. Dharana techniques help you maintain this inward attention.
• Dhyana: Meditation Dhyana means meditation. Here, meditation means being connected to one’s true self. The intention is to reach inwards on the other side of the body and mind.
• Samadhi: Freedom From Illusion Samadhi is the deeper state of meditation. During this state, you become free from the illusions of time and space.

This system also predicts the outcome of various yoga poses mentioned by Sage Patanjali. Great masters of past and future have appreciated this system and have foretold that- “this is a complete set of guidelines and roadmap for learning Ashtanga yoga from beginning to the highest level of self-realization, towards becoming an experienced yoga expert over a certain period of time.

Yoga is an ancient practice that provides a complete philosophy for living a healthy, happy life to its full potential. Ashtanga yoga refers to eight limbs, each offering guidance on how to live a meaningful and purposeful life. These eight limbs of yoga offer practical steps for holistic personal development.

Primary series

1. Sun salutation A and B and standing sequence

• Padanghusthasa
• Pada Hastasana
• Utthita Trikonasana
• Parivrtta Trikonasana
• Utthita Parsvakonasana
• Parivrtta Parsvakonasana
• Prasarita Padottanasana A, B, C, and D
• Parsvottonasana
• Utthita Hasta Padangusthasana
• Ardha Baddha Padmottanasana
• Utkatasana
• Virabhadrasana A
• Virabhadrasana B

2. Sitting sequence

• Dandasana
• Paschimottanasana A & B
• Purvottasana
• Ardha Baddha Padma Paschimottanasana
• Trianga Mukha eka pada Paschimottanasana
• Janu Sisrasana A, B, and C
• Marichyasana A, B, C, and D
• Navasana
• Bhujapidasana
• Kurmasana
• Supta Kurmasana
• Garbha Pindasana
• Kukkutasana
• Baddha Konasana A and B
• Upavista Konasana A and B
• Supta Konasana
• Supta Hastha Padangustasana
• Ubhaya Padangustasana
• Urdvha-Mukha-Paschimottanasana
• Setu Bandhasana
• Urdvha Dhanurasana
• Paschimottanasana
• Shavasana

3. Finishing sequence

• Salamba Sarvangasana
• Halasana
• Karnapidasana
• Urdvha Padmasana
• Pindasana
• Matsyasana
• Uttana Padasana
• Urdhva Dandasana
• Sirsasana
• Balasana

4. Closing sequence

• Baddha Padmasana
• Yoga Mudrasana
• Padmasana
• Utpluthi
• Shavasana

Benefits

• A much healthier and sound body
• A more refined and awakened mind
• Improved immunity against common diseases
• Existing diseases will heal faster after removing toxins by yogic cleansing
• A sweet smile and inner happiness
• Self-awareness and self-love
• Spiritual and broader view of life
• Self-discipline
• Most importantly knowledge and wisdom which is priceless

Syllabus

• Ashtanga yoga: The primary series of Ashtanga Vinyasa yoga with the use of Sanskrit counting, Breath, Drishti, and Bandhas
• Pranayama: You will learn various breathing techniques of yoga including Kapal Bhati, Bhastrika, Nadi Shodhan, Yogic Pranayama, Ujjayi, Bhramari, Aarohan, Avrohan, Kumbhak
• Cleansing: Jal Neti, Sutra Neti, Vaman, Tratak, Agni Saar
• Anatomy: The physiology of yoga postures and pranayama
• Meditation: Various techniques of meditation for increased awareness and spiritual growth
• Philosophy: The theoretical understanding of yoga and Patanjali’s Eight Limbs Yoga System and Mantra Chanting
• Teaching methods: Art of teaching and sequencing
• Hatha yoga: yoga postures with their proper alignment, adjustment, and use of proper yoga props

Guidelines

The program with the primary series course is for yoga practitioners of all levels. The course is a bit intense on body and mind. The difficulty level increases day by day. The wise and experienced teachers make sure that all students are able to perform and learn in a very non-competitive and peaceful manner. It is recommended that all students start doing gentle yoga before coming for this course at home.

All instructions in the course are in English only, so a basic understanding of English is required. For better adaptation to the environment, you are recommended to arrive in Rishikesh at least two days before the course date. This will help you acclimatize better and give you some time to relax before the course kick starts. Further, Rishikesh is a small city with a good market. All the necessary supplies are available here, so bringing many books and too much material is not needed. Travel light and be more peaceful.

Daily schedule

• 06:30 - 08:00 Hatha yoga
• 08:15 - 09:15 Pranayama and cleansing process
• 09:15 Breakfast
• 10:00 - 11:00 Karma yoga
• 11:00 - 12:00 Anatomy
• 12:00 - 13:00 Philosophy
• 13:15 Lunch
• 14:00 - 16:15 Rest, self-practice, and library
• 16:15 Tea time
• 16:30 - 17:30 Meditation
• 17:30 - 19:00 Ashtanga yoga
• 19:15 Dinner

This is the tentative schedule for every day and it is subject to change according to different seasons.

Note

The official program runs for 25 days and 24 nights. However, participants are welcome to arrive one day earlier and depart one day later, with these additional accommodation nights included at no extra cost. This extended stay is optional and designed to support a more relaxed arrival and departure experience.