28 Day 200 Hour Multi Style Yoga Teacher Training in Rishikesh

Facilities

What is Vinyasa Krama yoga?

Vinyasa Krama yoga is an ancient practice of physical and spiritual development. It is a systematic method to study, practice, teach, and adapt yoga. This Vinyasa Krama (movement and sequence methodology) approach to yogasana (yoga posture) practice is unique in all of yoga. By integrating the functions of the mind, body, and breath in the same time frame, a practitioner will experience the real joy of yoga practice. Each of the important postures (asanas) is practiced with many elaborate Vinyasas (variations and movements). Each variation is linked to the next one by a succession of specific transitional movements, synchronized with the breath. The mind closely follows the slow, smooth, deliberate ttjjayi yogic breathing; and the yoking of mind and body takes place with the breath acting as the harness.

List of Weekend Excursions

• 1st Sunday: tour the Himalayas
• 2nd Sunday: rafting/waterfall trekking
• 3rd Sunday: Ganga ceremony
• 4th Sunday: free activity

The parameters of Vinyasa yoga

The Sanskrit word Vinyasa comes from a prefix which means variation, and a suffix nyasa, which means "within prescribed parameters." The parameters prescribed in classical yoga with respect to yogasanas, as contained in Yoga Sutra of Patanjali, are:

Steadiness (Sthira)

For a posture to qualify as a yogasana, it should afford the practitioner the ability to remain steady in that posture, be it standing on his or her feet (tadasana) or standing on his or her head (sirsasana).

Comfort (Sukha)

Use of breath and the close attention of the mind to the breath, which are the hallmarks of yoga, ensure that there are considerable joy and relaxation for the practitioner.

SMOOTH AND LONG BREATHING (PRAYATNA SITHILA)

The smooth inhalation accompanying expansive movement is known as Brahmana Kriya, or expansive (breathing) action; the exhalation during contraction of the body is langhana kriya, or reducing or contracting (breathing) action. When you inhale while making an expansive movement and correspondingly exhale during contraction, this is known as anuloma, or "with the grain" movement/breathing. Anuloma exercise creates harmony between the tissues of the breathing organs and the body.

Though anuloma is the general rule, there are situations in which one might or should exhale during an expansive movement. (The converse, however, is never the case because contractive movements cannot be performed while inhaling). This might be recommended when the practitioner is tense, obese, old, or stiff.

Take the example of the cobra pose. From the lying down position, moving into cobra pose is an expansive movement should be done on inhalation. But some especially tense people find this extremely uncomfortable because they tend to stiffen their muscles and virtually prevent their back from bending. A similar situation may arise with obese people because the belly tends to add pressure while inhaling. So, people with these conditions may breathe out while doing expansive movements. It is for the student and/or teacher to determine what type of breathing is appropriate for a particular Vinyasa. One general rule is, "When in doubt, do the movement while exhaling.

200-hour Vinyasa flow yoga teacher training course syllabus

Mastering Vinyasa flow

• On your feet Yogasanas
• Seated Vinyasa sequences
• Seated posterior stretch sequences
• On one leg yogasanas
• The supine sequence
• The bow pose sequence
• The triangle pose sequence
• The inverted posture sequence
• Meditative pose sequence
• Viseha Vinyasa karma

Ashtanga Yoga Primary Series

• Padangushtasana
• Padahastasana
• Utthita Trikonasana
• Utthita Parshvakonasana
• Prasarita Padottanasana (A)
• Prasarita Padottanasana (B)
• Prasarita Padottanasana (C)
• Prasarita Padottanasana (D)
• Parshvottanasana
• Utthita Hasta Padangushtasana
• Ardha Baddha Padmottanasana
• Utkatasana
• Virabhadrasana
• Paschimattanasana
• Purvatanasana
• Ardha Baddha Padma Paschimattanasana
• Tiriangmukhaikapada Paschimattanasana
• Janu Shirshasana (A)
• Janu Shirshasana (B)
• Janu Shirshasana (C)
• Marichyasana (A)
• Marichyasana (B)
• Marichyasana (C)
• Marichyasana (D)
• Navasana
• Bhujapidasana
• Kurmasana
• Garbha Pindasana
• Kukkutasana
• Baddha Konasana
• Upavishta Konasana
• Supta Konasana
• Supta Padangushtasana
• Ubhaya Padangushtasana
• Urdhva Mukha Paschimattanasana
• Setu Bandhasana
• Sarvangasana
• Halasana
• Karnapidasana
• Urdhva Padmasana
• Pindasana
• Matsyasana
• Uttana Padasana
• Shirshasana
• Baddha Padmasana
• Padmasana
• Uth Pluthi

Yoga philosophy

• Introduction to yoga
• its philosophy and evolution
• Introduction to yoga sutras of patanjali
• Definition of yoga
• 4 aspects of mind and its functions
• Daily schedule of a yoga student
• Principles of 5 basic element & 10 senses
• Yama, Niyama (4 days)
• Asana, Pranayama & Pratyahara, Dharana, Dhyan, Samadhi (2 days)
• Pancha - Vayus
• Panchakoshas
• Sattva, Rajas, and Tamas (Triguna)
• Introduction to chakras and its functions
• Three Doshas
• 4 padas of yoga sutras
• Lives of yogis (Inspiring stories)
• Diet & Nutrition for a yogi
• Diet & Nutrition for a yogi

Pranayama (breathing practices)

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

Sitting postures for pranayama sadhana

• Easy pose
• Half-lotus
• Swastikasana
• siddha yoni asana

Mudras (yoga gestures)

• Jnana mudra
• Chin mudra
• Yoni mudra
• Bhairava mudra
• Shambhavi mudra
• Nasikagra
• Khechari

Yoga Bandhas (Energy Lock)

• Preparation
• Uddiyana
• Jalandhar
• Mula & Maha Bandha
• Teaching
• Doubts

Yoga cleansing (Shatkarma)

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

Yoga Nidra (psychic sleep)

• Basic relaxation
• Tension relaxation
• Full body relaxation

Meditation (Dhyana)

• Introduction to meditation
• Breathing awareness meditation
• Om / Mantra meditation
• Trataka
• Dynamic meditation
• Tips for developing concertation
• Silence practice
• Ajapa japa
• Antar mouna

Anatomy and physiology

• Digestive system
• Respiratory system
• Circulatory system
• Nervous system
• Endocrine system
• Organs Bodily systems
• Nadis
• Chakras
• Muscular System
• Skeletal Sytem
• Muscle functions according to joint movements
• Breathing
• Inversions
• Svasana

Recitation of sacred sound (mantra chanting)

• Om Asato Maa Sadgamaya (Mantra from Upanishad)
• Tvameva mata ca pita Tvameva (Sloka on gods)
• Om Tryambakam Yajamahe (Mantra on lord shiva)
• Om sahana vavatu (Mantra from Upanishad)
• Guru Brahma Guru Vishnu Gurudevo maheshwara (Guru stotram)
• Yogena Cittasya (Sloka on sage Patanjali)
• Hare rama, Hare Krishna (Maha mantra)

Anatomy and physiology

• Digestive system
• Respiratory system
• Circulatory system
• Nervous system
• Endocrine system
• Organs
• Bodily systems
• Nadis
• Chakras
• Muscular system
• Skeletal sytem
• Muscle functions according to joint movements
• Breathing
• Inversions
• Svasana

Teaching methodology

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

Evaluation are based on:

• Written test
• Asana practical test
• Attendance
• Performance

200-hour Vinyasa yoga teacher training daily schedule

• 05:30 Morning Bell
• 06:00 - 07:00 Shatkarma & pranayama
• 07:00 - 08:30 Vinyasa flow yoga
• 08:30 - 09:30 Breakfast
• 09:30 - 10:30 Yoga philosophy
• 10:45 - 11:45 Yoga anatomy
• 12:00 - 13:00 Alignment, adjustment and methodology
• 13:00 - 14:00 Lunch
• 16:00 - 17:30 Ashtanga yoga
• 18:00 - 19:00 Meditation and mantra chanting
• 19:00 Dinner
• 22:00 Lights off

All classes are mandatory only in case of an emergency or illness one can take leave with respected teacher permission. Uninformed leaves won’t be accepted and this will leave a bad impression on student monthly performance.

Prerequisites

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. Meat, fish, eggs, black tea, coffee, alcohol, tobacco, drugs and nudity are prohibited during the course as they are counterproductive to the yoga practice. Participants who do not comply with the school rules may be dismissed from the course.

Discipline rules for students

Smoking and alcohol are strictly prohibited in the school. If you are having a fast any day, you have to inform the kitchen manager for avoiding food waste. Always make discipline, respect teachers and follow all rules. Always be in the time, you are late means will not be permitted to join the class. Clear your books of account before departure from Vinyasa Yoga Ashram. Before departure return your books, maps or any goods which you borrowed. Vinyasa Yoga Ashram provides accommodation for a student who joins the yoga course. So any friends or relatives will not be included in accommodation however they can stay in school by renting another room. A student has to join all scheduled program of Vinyasa Yoga Ashram.

Refund policy of Vinyasa yoga ashram

An advance of course fees will not be refundable, only in the case of emergency students can join us on other schedules. If a student cancels the course after joining it, Vinyasa Yoga Ashram accepts cancellation but course fees will not be refunded in cancellation. There is no charge of course cancellation.

• 1st Sunday: tour the Himalayas
• 2nd Sunday: rafting/waterfall trekking
• 3rd Sunday: Ganga ceremony

Visit Vinyasa Yoga Ashram in yoga capital of the world, Rishikesh. Experience its enthralling beauty and breathe in pure air. Join them in Rishikesh for a lifetime experience of the goodness of yoga in this picturesque landscape of mountains and rivers and carry home the knowledge, philosophy and secrets of the ancient sages on India. The ashram is located in the foothills of the Himalayan mountains, near-by banks of river Ganges.

Vinyasa Yoga Ashram is very particular about food and serves only hygienically prepared nutritious and healthy food. The food is served thrice a day with a changed menu. They pay special emphasis on yogi food for all the students. Food that is provided at our ashram is 100 percent vegetarian and vegan. Gluten-free food can be arranged for other food types if you inform the chef about it well in advance.

Vinyasa Yoga Ashram serves 3 vegetarian meals per day (and a cup of chai during the tea breaks) for the duration of the course. The meals are unlimited. Generally, you’ll get a plate of food with all of the various vegetarian Indian dishes appropriate for breakfast, lunch, or dinner (according to a yogic diet.) Vinyasa Yoga Ashram always makes a surplus of food for our students, which is usually placed on the dinner tables for their students to grab from if they want more of a particular dish. You can also always feel free to talk to the kitchen staff if you’d like your meals prepared a certain way or if you’d like extra food.

Super Fun Things To Do In Rishikesh: optional activities not included in the course fees

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

1 free Ayurveda massage by our ashram. Other optional Therapies not included in the course fees. There are a variety of therapies and treatments available at an additional cost as listed below.

Five fold purification therapy

The five fold purification therapy aims at correcting the imbalance of the body’s bio energies (the Doshas: Vata, Pitta, Kapha) in order to maintain their inherent equilibrium. During each session of the year, one or more of the doshas accumulate, which causes an imbalance and makes the body prone to illness.

• Abhyangam - 60 minutes
• Shirodhara - 60 minutes
• Udwathnam - 60 minutes
• Pizhichil oil bath - 60 minutes
• Bandal massage - 60 minutes
• Stone massage - 80 minutes
• Basil sea salt - 45 minutes
• Head neck shoulder - 30 minutes
• Kativasti - 30 minutes
• Swedish massage - 50 minutes
• Aromatherapy harmony - 50 minutes
• Active ginger-lime - 50 minutes

Ayurveda doctor consultation

• Thai - 80 minutes
• Kalari - 60 minutes
• Four hand massage - 60 minutes
• Takradhara - 60 minutes
• Nasyam - 30 minutes
• Reflexology - 30 minutes

Facial

Special treatment

Vacuum massage

Naturopathy

Gel massage

Yoga massage

Marma massage

Mud bath

Accupressure

Marma therapy

Reiki

Emotional block

• 27 nights shared accommodation
• 3 daily nutritious vegetarian meals and teas
• Weekend excursions
• One ayurvedic massage
• Course material
• One the Himalayas sightseeing trip
• Free taxi-pickup from Dehradun Airport (DED)
• Every Saturday kirtan night

• Air-conditioner: 60 USD extra
• Heater: 50 USD extra

Recommended Airports

• A reservation requires a deposit of 30% of the total price.
• The deposit is non-refundable, if the booking is cancelled.
• The rest of the payment should be paid on arrival.