Self Paced 300-Hour Online Vinyasa & Ashtanga Teacher Training

Pre-application requirements

A high degree of self-motivation is required for all aspects of the course. The practice and especially the teaching of yoga demand a high degree of self-discipline and purity. To ensure the success of the program, participants are required to attend all spiritual activities, meditation sessions, lectures, and asana classes.

Please also install Zoom on your computer or phone to join the online sessions.

Certifications

Students who complete the training before 31st of December 2021 are eligible to register with Yoga Alliance as registered yoga teachers.

Recorded class

All classes will be recorded daily and will be shared with you the next day. If you can’t attend all of the online classes you can complete the course in your free time through recorded videos and all teachers will be connected with you throughout this course and guide you in this beautiful journey of yoga.

Course information

Having attained more body awareness and a clear image of yoga lifestyle during the 300-hour yoga teacher training, you will now truly experience the essence and benefits of yoga and will be able to adapt the traditions of yoga into the contemporary world, promoting yoga as an art of living.

Become an authentic yoga teacher that teaches quality yoga classes from the heart to motivate and inspire students from all over the world. Students will be trained by the school’s Indian team of highly professional teachers, having each their own teaching expertise.

The focus of the course will be on yoga postures and alignments, meditation and pranayama, yoga philosophy, and so on, aiming to make this course unique and comprehensive.

The 300 Hours will be divided into:

• 26 hours (Chanting)
• 80 hours (Asanas practice)
• 26 hours (Pranayama)
• 26 hours (Guided meditation)
• 15 hours (Silence practice)
• 26 hours (Adjustment, alignments, methodology)
• 26 hours (Yoga philosophy)
• 26 hours (Yoga anatomy / yoga philosophy)
• 26 hours (Self-study and projects)
• 20 hours (Karma yoga)
• 5 hours (Examination and feedback)

Course syllabus

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. Vakratunda mahakaya mantra

8. Hare rama, Hare Krishna (Maha mantra)

Yoga postures (asana)

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

Hatha yoga postures - Alignment, assist, and adjustment

• Surya namaskar (sun salutation)
• Chandra namaskar (moon salutation)
• Bharadvajasana
• Lolasana - swinging pose
• Kukkutasana - rooster pose
• Sarpasana - snake pose
• Shalabhasana - locust pose
• Dhanurasana - bow pose
• Paschimottanasana - seated forward bend
• Janu sirshasana - head to knee pose
• Parivirta janu sirshasana - revolving head to knee pose
• Sarvangasana - shoulder stand
• Padam sarvangasana - shoulder stand lotus pose
• Sirshasana - headstand
• Natarajasana - lord shiva’s pose
• Utthita hasta padangusthasana
• Naukasana - boat pose
• Vatayanasana - horse face pose
• Mayurasana - peacock pose
• Koormasana - tortoise pose
• Chakrasana - wheel pose
• Hanumanasana - monkey pose
• Agnistambhasana - fire log pose
• Brahmacharyasana -celibate’s pose
• Astavakrasana - eight-twists pose
• Ek pada sirasana - one foot to head pose
• Chaturanga Dandasana
• Pincha Mayurasana - feathered peacock pose
• Eka Pada Koundinyasana - sage koundinyasana
• Handstand - Adho Mukha Vrksasana
• Ardha Pincha Mayurasana - dolphin pose
• Makara Adho Mukha Svanasana - dolphin plank pose
• Bakasana - crow pose
• Ek pada bakasana - one leg crow
• Utthan Pristhasana - lizard pose
• Pashasana - noose pose
• Parivrtta Surya Yantrasana - sundial or compass pose
• Titibasana - firefly pose
• Parshva bakasana - side crow

Sitting postures

• Dandasana- staff pose
• Paschimottanasana A to C Intense West - stretch or sitting forward bend

Vinyasa (Vinyasa to jump back)

• Purvottanasana - intense east stretch
• Ardha baddha Padma paschimottanasana - half bound lotus forward bend
• Tiriang mukhaipada paschimottanasana - reverse the leg direction of one leg intense east stretch
• Janu sirsasana A to C head to knee pose
• Marichyasana A-D
• Navasana - boat posture
• Bhujapidasana - shoulder pressure posture
• Kurmasana - tortoise posture
• Supta kurmasana - sleeping tortoise
• Garbha pindasana - embryo posture
• Kukkutasana - rooster posture
• Baddha konasana A to B - bound angle posture
• Upavista konasana A to B - seated angle posture
• Supta konasana A to B - lying down angle posture
• Supta padangustasana - reclining big toe posture
• Ubhaya padangusthasana - both big toes postures
• Urdhva mukha paschimottasana - upward facing full forward bend
• Setu bandhasana - bridge
• Urdhva dhanurasana - upward bow posture
• Paschimottanasana - full forward bend
• Salamba sarvangasana - shoulder- stand
• Halasana - plow
• Karnapidasana - ear pressure posture
• Urdhva padmasana - upward lotus
• Pindasana - embryo posture
• Matsyasana - fish posture
• Uttana Padasana - extended leg posture
• Sirsasana - headstand
• Yoga mudra - sealed yoga posture
• Padmasana - lotus
• Uttpluthi - uprooting
• Savasana - corpse posture

Pranayama (breathing practices)

• Introduction to paranayama
• The pranic bodya (Annamaya kosha, Manomaya kosha, Pranamaya Kosha, Vijnanamaya Kosha, Anandamaya Kosha)
• Natural breathing
• Abdominal breathing
• Thoracic breathing
• Clavicular breathing
• Yogic breathing
• Nadi shodhana pranayama
• Sheetali pranayama
• Sheetkari pranayama
• Bhramari pranayama
• Ujjayi pranayama
• Bhastika pranayama
• Kapalbhati pranayama
• Moorchha pranayama
• Surya Bheda pranayama
• Chandra bhedana pranayama
• Swana pranayama

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.

• Introduction to mudras
• Jnana and Chin mudra
• Yoni mudra
• Bhairava mudra
• Hridaya mudra
• Khechari Mudra
• Nasikagra mudra
• Shambhavi mudra

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.

• Introduction to bandha
• Jalandhara bandha
• Moola bandha
• Uddiyana bandha
• Maha bandha

Meditation (Dhyana)

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

• Breathing awareness
• Om meditation
• Mantra meditation
• Dynamic meditation
• No mind and no body meditation
• Ajapa japa meditation
• Antar nouna
• Trataka
• Silence practice
• Basic relaxation
• Tension relaxation
• Full body relaxation

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. Yoga cleansing takes place every Friday and Saturday from 7:45 a.m. to 9:00 a.m.

• Jalaneti Satkarma
• Rubber neti
• Agnisar Kriya
• Nauli Kriya
• Kapalbhati cleansing

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. The Patanjali yoga sutras include: Chapter 1- Samadhi pada, and Chapter 2- Sadhana Pada.

Teaching practice (Adhyapanam)

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

• Demonstration
• Alignment
• Instructions

Teaching methodology

A yoga teacher should efficiently perform the practical applications of class planning and preparation. Students learn how to create a positive and peaceful class environment for an enjoyable and transformative experience.

• Positive and conscious communication between teacher and students
• Friendship and trust between teacher and students
• Time management
• Qualities of a teacher
• Principles of demonstrating, observation, assisting, correcting
• Use of voice in class
• Mental and emotional preparation for teaching
• Class preparation
• Step-by-step class structure planning

Yoga therapy

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
• Tridosha (explanation of Tridosha)
• Food habits as per Tridosha
• Diabetes
• Hypertension
• Respiratory diseases, diseases related to respiration
• Yog Nidra
• Pranayama and its effects
• Eyes diseases
• Heart diseases
• Heart opening session
• Video session on the awakening of Kundalini

Yoga anatomy

• Effects of pranayama on the respiratory system
• Digestive system
• Effects of yoga practice and Nauli in Digestive system
• Skeletal system in advance postures
• Muscular system during the yoga pose
• Nadis, the energy channel
• Prana and the nervous system
• Kundalini Shakti
• Chakra
• Panchakosha

Yoga Nidra

• Basic relaxation
• Tension relaxation
• Full body relaxation

Assessments are based on

• Written-test
• Oral test
• Attendance
• Performance
• Behavior

This teacher training is held online. Vinyasa Yoga Academy is located in Rishikesh, India (GMT+5:30), and they will live-stream yoga classes via Zoom which you can participate from the comfort of your home.

+−

• Daily two yoga classes
• 120 contact hours
• 180 non-contact hours non-contact hours by videos, study books, and self-study for six hours
• 6 hours live classes daily - pranayama, meditation, and philosophy
• Eligibility to register with Yoga Alliance, USA, and Yoga Alliance International if training is completed before 30 December 2021
• Alignment, philosophy, meditation, and pranayama classes

• Accommodation
• Meals
• Yoga mats

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