200 Hour Yoga Teacher Training in Rishikesh (Yoga For Beginners)

This 200-hour Yoga Teacher Training is based on Hatha and Ashtanga Yoga and also includes Bhakti Yoga, Pranayama (breathing techniques), yoga philosophy, yoga therapy, anatomy and physiology of the body, teaching methodology, Shatkarma (cleansing techniques), yoga sadhana, meditation, and other yogic practices. The course is strategically designed with a well-thought-through balance of traditional Indian yoga practices and combined with modern teaching styles and practices.

Yoga Styles

• Ashtanga Yoga
• Hatha Yoga
• Bhakti Yoga
• Breathing techniques
• Cleansing techniques
• Yoga Sadhana
• Yoga Therapy
• Asana
• Meditation
• Yogic practices

Skill Level

• Beginners
• Intermediate
• Advanced

Group Sizes

We take maximum 10 -15 students in 1 batch so that our instructors can focus on each and every student during the classes.

Languages

• Instruction language: English
• Spoken languages: Hindi, English

Accommodation:

The private accommodation offers guests a tranquil, rejuvenating, home away from home experience.

The room has its own bathroom with hot water and space where you can practice. You also get free access to high-speed WiFi.

The bedroom has a spacious and comfortable single bed.

Yogic Food:

The food provided is hygienic and well-prepared yogic food. The pure vegan meals are served according to the principles of Ayurveda and you are expected to be fully devoted and obey all the guidelines and disciplines of the yogic path during your training so that you may get the best benefits.

We provide healthy and light breakfasts which is the best way to start your day. It includes a fresh juice or milkshake with bread and butter served with some different spreads or toppings.

At lunch, we serve a complete full meal which would provide energy for the whole day. Typically this will include one healthy salad, fresh seasonal vegetables, lentils, rice, and chappati.

At dinner, we provide light food which includes soup, different salads each day, healthy vegetables, lentils, and chapattis.

Location:

The ashram is peacefully located in Tapovan, which is 5 minutes walking distance from the famous Laxman Jhula and Holy River Ganga.

Asanas

You will learn different postures in order to strengthen your body and make you more flexible as well as giving you an understanding of their effects on the body and mind.

You will learn the following asanas:

• Meditative Positions: Sukhasana, Sidhasana, Padmasana, Vajrasana and many more.
• Dynamic Positions: Pawanmuktasana Series, Marjariasana, Vyaghrasana, Suryanamaskar, Chandranamaskar and many more.
• Standing Positions: Tadasana, Utkatasana, Trikonasana, Parshwakonasana, Veerbhadrasana and many more.
• Balancing Positions: Vrikshasana, Bakdhyanasana, Natrajasana, Mayurasana and many more.
• Inverted Positions: Sirsasana, Pinchamayurasana, Halasana, Sarvangasana and many more.
• Twisting Positions: Merubakrasana, Ardhamatsyendrasana and many more.
• Back-Bend Positions: Shalabhasana, Dhanurasana, Ushtrasana, Kandhrasana, Chakrasana, Rajkapotasana and many more.
• Forward-Bend Positions: Janusirasana, Paschimotanasana, Padprasarpaschimotanasana and many more.
• Relaxation Positions: Balasana, Makarasana, Savasana and many more.

Pranayama

You will learn about different breathing techniques which are important for the yogic practice. In the course, we will teach you how to control your breath and what are the benefits, for example, it helps in the relaxation of muscles, reduces anxiety and depression, regulates blood pressure, stress, etc.

We cover the following Pranayamas:

• Conqueror Breath (Ujjayi Pranayama)
• Channel Cleaning Breath (Nadi Shodhana Pranayama)
• Skull Shining Breath (Kapalabhati Pranayama)
• Single Nostril Breath (Surya/Chandra Bhedana Pranayama)
• Sheetali and Sheetkari
• Bhastrika
• Bhramari pranayama
• Anulom-vilom

Shatkarma (Yogic Cleansing)

These yogic cleansing practices will be integrated into the daily morning schedule and will work in conjunction with the asana practices. These will purify the nervous system, remove toxins and allow your breath to flow freely throughout the body.

We will cover the following techniques:

• Agnisar Kriya
• Kapalbhati
• Sutraneti
• Jalneti
• Kunjal
• Trataka

Mantra Chanting

A range of mantras will be taught in the course that helps you find your inner harmony.

We will cover the following Mantras:

• Gayatri Mantra
• Mrityunjay Mantra
• Ganesh Mantra
• Shanti Mantra
• Guru Mantra
• Aum Mantra

Recommended Books:

Asana Pranayama Mudra Bandha by Swami Nityananda Saraswati, Hatha Yoga Pradipika - Bihar School of Yoga by Swami Muktibodhananda, Gheranda Samhita by Swami Niranjananand Saraswati.

Yogic Mudras

Yoga mudras stimulate different parts of the body by sealing in the energy. These are usually used in pranayama and meditation and affect the flow of prana (breath).

We will study the following Mudras:

• Shambhavi Mudra
• Tadagi Mudra
• Shanmukhi Mudra
• Kaki Mudras

Bandhas (Energy Locks)

You will learn how the different energy locks regulate the flow of energy and how that will help you in the practice of asanas and meditation.

We will cover the following Bandhas:

• Jalandhar Bandh
• Uddiyan Bandh
• Mool Bandh
• Maha Bandh
• Yogic Anatomy

You will be introduced to the structure of the human body and anatomy related to yoga in order to understand the processes in our body and the relation to different chakras, nadis, etc. This will also include the effects of kriya, pranayama, asana and meditation on your body and make you understand how you can cure various disorders and diseases through yoga.

You will also learn:

• Skeletal system
• Respiratory system
• Cardiovascular system
• Brain and nervous system
• Digestive system
• Yoga Philosophy

You will learn the definition of yoga, history of yoga and the introduction of important yogic texts and concepts.

It will cover various traditional philosophies and viewpoints, insights from modern research and ways in which the essence of this holistic life-view can be integrated into a modern lifestyle.

There will also be ethical guidelines for the student-teacher relationship, how to behave as a student and how to behave as a teacher, communication, and limits between teacher and student.

Yoga Sutras (Preface of Yoga Sutras of Patanjali)

We will study this important text based on the eight limbs of Ashtanga yoga. Discover the theory and foundations of yoga as Patanjali describes how to make a connection with the body, mind and spirit. You will learn about Kriya Yoga, a methodology to overcome Pancha Klesha (five causes of pain and miseries).

Recommended Books:

• Yoga Sutras of Patanjali
• Hatha Yoga Pradipika
• Gherand Samhita

Teaching Methodology

This class will give you the necessary building blocks to devise your own yoga class. Learn how to motivate your students by teaching inclusively to the range of abilities that you may be faced with.

• Elements of great teaching including:
• How to help your students get deeper into a posture through adjustment
• Studying yoga lifestyle and the ethics of a yoga teacher
• Studying the attitude and presence of the teacher
• The seat of yoga teacher/teaching as service/why you teach/creating a sacred space
• Classroom organization and set up
• Creating a class plan
• Teaching progressively focusing on alignment principles
• The basic principles of sequencing

07:00 AM - 08:30 AM - Yoga Class (Hatha Yoga, Pranayam, Meditation, Shat Karma)

09:30 AM - 10:30 AM - Breakfast Time

11:00 AM - 12:00 PM - Yoga philosophy / Yoga Therapy / Yoga Sutra

12:00 PM - 01:00 PM - Stretching Class

01:00 PM - 02:00 PM - Lunch

03:00 PM - 04:00 PM - Yoga Anatomy/Alignment class/ Ayurvedic Lecture

04:00 PM - 05:00 PM - Tea Time

05:30 PM - 07:00 PM - Yoga Class (Ashtanga Yoga)

07:00 PM - 08:00 PM - Pranayama & Meditation

08:00 PM - 09:00 PM - Dinner Time

Duration of daily yoga classes can be increased, if required.

Daily schedule is subject to change depending on weather conditions.

• 28 Days Accommodation
• Yoga Therapy Sessions
• Yoga and Naturopathy sessions
• Ayurveda lectures to learn about your body & mind
• Rejuvenating Hatha Yoga sessions in the morning
• Intensive Ashtanga Yoga classes
• Daily 3 Delicious Yogic Meals
• Free Wi-Fi
• Daily Meditation Sessions
• Weekly Excursions

• Airfare
• Personal Expenses

By Plane

The nearest International Airport from Rishikesh is the Indira Gandhi International Airport, New Delhi. Upon landing at the airport, you can avail a direct cab to the school. Alternatively, you can also ask the school to arrange a pick-up.

By Train 

The nearest railway station is in Haridwar (Uttrakhand). You can book a direct train to this town. Upon reaching the station, you can either avail a cab for the ashram or, ask the ashram to arrange a pick-up.

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By Bus

There are ample numbers of direct bus routes from various cities in the Northern part of India to Rishikesh. Upon reaching the bus stand in Rishikesh, you can take a rickshaw to the school. Alternatively, you can ask the school to arrange a pick-up.

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.