200 hour Yoga Teacher Training in Rishikesh (Hatha & Asthanga Yoga Training)

This 200 hour Yoga Teacher Training program is devised considering the facets of practice of Hatha, Ashtanga and Hatha yoga, spiritual learning and teaching, awareness, breathing techniques, meditation, philosophy and principles of living a yogic life, in order to create a balance in between mind, body and soul to achieve a simple life full with contentment and joy.

There will be apt breaks for self-study, practice, food and refreshment. At the end of the course, based on the assessment and test, you will be provided with a Yoga Alliance certification – RYS 200 hour yoga teacher training course, reckoned all over the world.

The Accommodation is facilitated with Wi-Fi connection and with air-conditioning available (on request only). All rooms are provided with attached bathrooms. The bathrooms are equipped with hot showers and towels. There is a yoga hall where you can practice yoga and meditate. You can choose between a shared or private room according to your budgets. Accommodation and the campus is neat and clean. Laundry service can be provided to you but there will we charges. All rooms are shared with the same gender. Mother and daughter, wife and husband can share their rooms.

Mantra Chanting: 

Mantra chanting is an effective way to align your vibrations and awareness with the aspects of the self and infinite. It is great for improving concentration, attention, focus and acts an effective method to release emotions.

• Om chanting
• MahaMrityunjaya Mantra
• Gayatri Mantra
• Guru Vandana (prayer to Guru)
• Prayer before class & Meal.

Pranayama:

Pranayama is generally defined as breath control. Although this interpretation may seem correct in view of the practises involved, it does not convey the full meaning of the term. The word pranayama is comprised of two roots: ‘Prana’ plus ‘Ayama’. Prana means vital energy or life force.

Study

• Introduction of Pranayama
• Benefits of pranayama
• Explain the pranic body
• Prana and lifestyle
• Breath, health & Pranayama
• Pranayama and the spiritual aspirants

Practical & Theory

• Nadishodhana Pranayama
• Sheetali pranayama
• Sheetkari Pranayama
• Bramari Pranayama
• Ujjayi Pranayama
• Bhastrika Pranayama
• Kapalbhati Pranayama
• Surya Bheda Pranayama

Mudras

• Jnana Mudra
• Chin Mudra
• Yoni Mudra
• Bhairava Mudra
• Hridya Mudra
• Shambhavi Mudra
• Khechari Mudra
• Kaki Mudra
• Bhoochari Mudra
• Akashi Mudra

Bandha (Energy Lock)

First definition of the bandha is that by restraining or locking the muscle on a Physical level.

• Preparation for Bandha
• Benefits of Bandha
• MulaBandha
• JalandharaBandha
• UddiyanaBandha

Asthanga Yoga:

Ashtanga yoga is a way of internal purification for revealing the universal self, which consists of eight spiritual practices which sync the movements of the body with the breath and mind.

Standing Pose

• Hasta Padangusthasana & Pada Hastasana
• Utthita Tri Konasana
• Parivrtta Tri Konasana
• Utthitan Parsva Konasana
• Parivrtta Parsva Konasana
• Prasarita Padottanasana A, B, C & D
• Utthita Parsvottanasana
• Utthita Hasta Padangusthasana
• Utthita Parsvasahita
• Utthita Eka Padasana
• Ardhabaddha Padmottanasana
• Ardhabaddha Padmottanasana
• Virabhadrasana A,B and C.

Primary Asanas

• Paschimottanasana A, B and C
• Purvottanasana
• ArdhaBaddha Padma Paschimottanasana
• Tirieng Mukha Eka Pada Paschimottanasana
• JanuSirsasana A,B and C
• Marichyasana A,B and D
• Navasana
• Lolasana
• BhujaPidasana
• Kurmasana
• GarbhaPindasana
• Kukkutasana
• BaddhaKonasana A & B
• Konasana A & B

Intermidiate Asanas

• Salabhasana A & B
• Dhanurasana
• Ustrasan
• Kapotasana A & B
• SuptaVajrasana
• BakasanaA
• Bakasana B Jump
• ArdhaMatsyendrasana
• Yoga Nidrasana
• Tittibhasana
• PichaMayurasana
• PichaMayurasana
• Gomukhasana A & B
• Gomukhasana A & B

Advanced Asanas (Optional)

• Kasyapasana
• Bhairavasana
• UrdhvaKukkatasana A
• Galavasana
• EkaPadaViparitaDandasna
• VipritaSalabhasana
• GandhaBherundasana
• Hanumanasana
• Natrajasana
• Raja Kapotasana

Hatha Yoga:

Hatha yoga is considerd to be one of the best forms of exercises all around the world and helps with weight loss, improving health and overall condition of the body. It is adviced to practice hatha yoga under the guidance of expertes as it is considerd to be one of the difficult part of learning yoga.

• Joints Moments.
• Surya namaskara ( sun Salutation) & Chandra Namaskara (moon salutation)
• Yoga Mudrasana
• Matsyasana
• Gupta Padmasana
• BaddhaPadmasana
• Lolasana
• Kukkutasana
• Garbhasana

Backward bending Asanas

• SaralBhujangasana (Easy cobra Pose)
• Bhujangasana (cobra Pose)
• TiryakaBhujangasana (twisting cobra pose)
• Sarpasana (snake pose)
• ArdhaShalabhasana ( half locust pose)
• Shalabhasana (locust pose)
• SaralDhanurasana (easy bow pose)
• Kandharasana (shoulder pose)
• ArdhaChandrasana (half moon pose)
• Setu Asana (bridge pose)
• Gomukhasana (cow’s face pose)

Forward bending Asanas

• Paschimottanasana (back stretching pose)
• GatyatmakPaschimottanasasna (dynamic back stretch pose)
• PadaPrasarPaschimottanasana (legs spread back stretch pose)
• JanuSirshasana (head to knee pose)
• Ardha Padma paschimottanasana (half lotus back stretching pose)
• Hasta PadaAngushthasana (finger to toe stretch)
• Padahastasana (hand to foot pose)
• SirshaAngusthaYogasana (head to toe pose)
• Utthitajanusirshasana (standing head between knees pose)

Spinal twisting Asanas

• ArdhaMatsyendrasana (half spinal twist)
• ParivrittiJanuSirsasana (spiralled head to knee pose)

Advanced pose

• Poornabhujangasana (full cobra pose)
• Kurmasana (tortoise pose)
• Poornashalabhasana (Full locust pose)
• PoornaDhanurasana (full bow pose)
• Dhanu-rakarshan-asana (archer’s posed)
• Chakrasana (wheel pose)
• Hanumanasana (leg splitting pose)
• Poornamatsyendrasana (full spinal twist pose)
• Mayurasana (peacock pose)
• Padma mayurasana (Lotus or bound peacock pose)
• Gorakshasana (Yogi Gorakhnath’s pose)
• Astavakrasana (eight-twists pose)
• Vrischikasana (scorpion pose)
• Inverted pose, balancing pose and core pose.

Shatkarma (Internal Cleansing)

Shatkarma is a Sanskrit word which is made by 2 different words which is Shat plus Karma and also known as Shaktkriya. This is a traditional Yogic cleansing technique which is very effective and good to remove many illnesses and open the body blockages.

• Agni Saar
• JalNeti
• RuberNeti
• Tirieng Mukha Eka Pada Paschimottanasana
• Sutra Neti
• Dand

Meditation

• Candle Meditation
• Mantra chanting meditation
• Breathing meditation
• Bhajan/Kirtan
• Trataka
• Silence practise meditation

Human Anatomy

The basic structure and function of the organs and system is very important for the practitioners so that their work as a yoga teacher can be more enhanced. Knowing the different types of joints and their range of motions helps our students to be safe from injuries and also keep safe their students after they start teaching as a teacher.

• Types of bones
• Circulatory system
• Types of heart block
• Skeletal system

Yoga Philosophy

• Introduction of Yoga
• Yoga Pantanjali sutra
• 5 basic Element
• Injuries & rest
• Integrating yoga in daily practice
• Principle of Yoga
• 8 limbs of Yoga
• Yoga therapy
• Yoga for Hypertension
• Yoga for stress, Migraine and Insomnia
• Yoga for a heart problem, Blood pressure and Diabetic.
• Three Dosha
• The Nadi and kundalini.
• Basic knowledge of Chakra and Ayurveda
• Yogic diet
• Difference between Satvic & Tamasic food.
• Group discussion
• Clear doubt

Teaching Methodology

The teaching methodology is one of the most important parts of the course as our students will learn the following:

• How to conduct a class
• Classroom management
• How to get in and come out from the posture
• How to assist & help while teaching the class
• Which kind of words you should be used as a yoga teacher
• What makes you different than other teachers in terms of teaching.
• Which kind of asanas you should recommend with a different health issue
• How to use belts, bolster, bricks and chair during the class adjustment.

This is a sample Daily Schedule of 200 Hour Yoga TTC Course. The actual schedule at the time of training may vary

• 05:00 Wake up
• 05:30 Morning tea
• 06:00 Pranayama, meditation, mantra chanting and Shak-karma
• 07:30 Hatha yoga
• 09:15 Breakfast
• 10:00 Yoga philosophy
• 11:15 Teaching methodology, adjustment & alignment
• 12:15 Lunch
• 14:15 Ashtanga yoga
• 16:00 Anatomy
• 17:20 Group discussion, silent meditation or self-study
• 19:00 Dinner

The following excursions are included:

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

All meals are prepared hygienically by our expert chefs and the vegetables used are organically grown. Only vegetarian meals are served and are included in the fees.

During the stay, all the students are expected to be on a sattvic diet which helps to keep the body fit and calm the mind. The menu has been prepared by Master Chef Sandeep Semwal who has many years of experience working at 5-Star hotels and restaurants all around the globe. Chef Sandeep has a vast knowledge about sattvic food and focuses on hygienic preparation of food so that it doesn't lose its nutritional value.

The following Meals are included:

• Breakfast
• Lunch
• Dinner
• The following dietary requirement(s) are served and/or catered for:
• Vegetarian
• Organic
• Other dietary requirements on request
• (If you have special dietary requirements it's a good idea to communicate it to the organizer when making a reservation).

Following is the list of activities you can do while you stay at the ashram

• Do a nutrition and lifestyle medical screening with the resident medical adviser
• Go hiking in the mountains and local valleys
• Go horse riding with locally trained horses
• Go skiing in the winter, they can assist with the transportation to the nearest skiing slope 30 minutes away
• Make your own mandala paintings, dreamcatcher, and art
• Visit the Dracula's Castle located nearby in Bran

The 200 hour yoga teacher training course fees include the following

• 28 Nights Accommodation
• 3 x Daily Yogic meal, detox juices, and teas
• Every Weekend excursions (one of the old & traditional KunjaPuri Temple in the Himalayas, famous Vasist cave in Rishikesh, Aarti at parmarth Niketan, cooking class)
• yoga material ( Yoga mat, books, notebook, pen, Pencil & body cleansing kit, etc)
• 1 x 60-minute ayurvedic massage or Swedish massage.
• Morning Himalayas tour and Rishikesh market or local tour in the city.

• Airfare
• Personal Expenses
• Drop off from school to airport

By Airplane

Please book your flight to arrive at Indra Gandhi International Airport (DEL), from there you can take a flight to Jolly Grant Airport (DED). From there you can find may taxis to take you to Rishikesh. 

By Bus

From Indra Gandhi International Airport (DEL), you will have to take a taxi to ISBT (Inter State Bus Terminal). From there you can find many governments and private buses to Rishikesh. 

By Train

The nearest railway station is Haridwar railway station. From there you can find many cabs and buses to Rishikesh. If you want any help with the pickup from Haridwar you can contact the school and let them know.

The reservation requires a payment of 20% of the total price.

• If the booking is cancelled one month (31 Days) prior to the start of the retreat/course you will get 90% refund of the booking amount.
• If the booking is cancelled 30 to 15 Days prior to the start of retreat/course, you will get 50% refund of the booking amount.
• No refund will be given if the retreat/course booking is cancelled less than 15 days prior to the start of the course. Although we can adjust the 50% of your paid amount to any other retreat/course you book with us in future.
  
  

The remaining amount shall be paid on arrival to the course/retreat location.