25 Day 200-Hour Traditional Hatha and Ashtanga-Vinyasa Yoga TTC in Rishikesh, India
Multi-Style Yoga Teacher Training in India
Adi Yoga Ashram welcomes all the divine souls from all walks of life to join the life-changing and transformative yoga teacher training in the world yoga capital Rishikesh, India. In this transformative course, Adi Yoga Ashram covers in-depth knowledge with the best yoga teachers of Rishikesh of traditional Hatha Yoga, Iyengar, Ashtanga-Vinyasa, teaching practice, teaching methodology, asanas alignment, breathing techniques and pranayama, Shatkarma, yoga asanas, anatomy, Indian yog philosophy, meditation, mantra chanting, and yoga Nidra. The course is suitable for beginners to intermediate-level students and it will fully prepare students for their yoga teaching career or self-growth. The class size is very small; a maximum of 15–18 students so teachers and students can communicate and focus.
Meet the instructors
Highlights
- Traditional Hatha yoga asana, Iyengar yoga
- Ashtanga-Vinyasa with alignment
- Meditation, mantra chanting, and yoga Nidra
- Traditional Indian Ayurveda, Yin yoga session
- One sound healing session
- Daily 3 times nutritious yogic vegetarian meals and detox tea
- Free taxi pick-up from Dehradun Airport (DED) (Not included in dorm)
- 24 nights of comfortable accommodation
Skill level
- Beginner
- Intermediate
- Advanced
Yoga styles
Indira Gandhi International Airport (US$ 75 per person)
Accommodation
Facilities
- Air-conditioned rooms
- Dining area
- Lobby
- Luggage room / storage
- Smoke-free property
- Terrace
- Yoga shala
- Currency exchange
- Medical assistance
- Tour assistance
- Wireless internet
Adi Yoga Ashram surroundings and accommodations are some of the best and cleanest spaces in the whole of Rishikesh. Whether you are on a vacation or on a yoga course, amenities make life a little easier when you're away from home. For different types of travel, there are amenities that are more important than others.
The school provides two types of accommodations, private and twin shared rooms, and students can choose according to their preferences. In the room, clean bed sheets, blankets, and pillows will be provided. Every room has an air conditioner and an attached bathroom with cold and hot water for 24 hours. The complete school campus has unlimited high-bandwidth Wi-Fi service. The school is surrounded by serene green mountains that heal the inner soul, and the river Ganga flows within walking distance.
Program
Why choose Adi Yoga Ashram for your yoga teacher training in Rishikesh?
Adi Yoga Ashram in Rishikesh offers you everything that a Sadhak (a dedicated practitioner) needs to fulfil his quest for knowledge. A sacred ambience, a disciplined life, a routine of activities, dedicated learning time, and specific and intensive teacher training are only a part of what you get from their yoga school in Rishikesh, India.
Sample daily schedule
- 05:00 Morning bell
- 05:30 - 07:00 Hatha yoga asana, Yin yoga and teaching practice
- 07:00 - 08:00 Pranayama and shatkarma and teaching practice / Ayurveda (once a week)
- 08:00 - 09:00 Meditation & yoga Nidra and teaching practice
- 09:00 - 10:00 Breakfast
- 10:30 - 11:30 Yoga anatomy & physiology
- 11:30 - 12:30 Self-practice
- 13:00 Lunch and rest
- 15:00 - 16:00 Traditional Yoga Philosophy
- 16:00 - 17:00 Alignment-Adjustment & teaching methodology
- 17:00 - 18:30 Ashtanga-Vinyasa - Restorative yoga and teaching practice
- 19:00 Dinner
- 21:00 Lights off
When you opt for this training, they offer you an environment for skilled learning from the best yoga teachers and gurus in Rishikesh. This training course is designed to keep in mind the broader view of yoga, including yoga philosophy, meditation, anatomy, kriya, pranayama, Ayurveda, and the art of teaching. Their main focus is to imbibe yoga with meditation practice.
This 25-day training is not just a preparation for you to become a yoga instructor but an exploration of the self - this course allows you to walk an inward journey realizing who you are and what you are meant to be here for.
Adi Yoga Ashram curriculum takes you through the essential elements required to deepen and enrich your own yoga practice and to teach students with confidence. Their expert team of teachers will guide you through the fundamental stages of leading a class to teach with ease and confidence.
Prerequisites
- Dedication and discipline
- The consumption of meat, fish, eggs, alcohol, tobacco, and drugs is prohibited on the school premises
- Nudity is strictly prohibited
- Recommended readings before the course (Note: after paying the advance deposit school will provide basic study material PDF as a preparation for the course)
Course Overview
1. Mantra chanting
A mantra is made up of specific sounds and vibrations that ancient yogis and seers received after years of dedication and disciplined spiritual practice. The effects of mantras are on a physical, mental, and spiritual level. There are a variety of mantras for various specific purposes. In this course, you will be learning the following mantras
- Om Asato Maa Sadgamaya
- Aum Namah Shivaya
- Aum Sarveshaam Svsatir-Bhavatu
- Aum Sarve Bhavantu Sukhinah
- Gayatri Mantra
- Aum Asato Maa Sadgamaya
- Aum Brahmarpanam
- Tvameva mata ca pita Tvameva
- Om Tryambakam Yajamahe
- Om sahana Vavatu
- Yogena Cittasya
2. Ashtanga - Vinyasa yoga postures
Students will gain extensive knowledge of yoga postures and will increase their strength, flexibility, and discipline.
- Ashtanga yoga; Introduction
- History of Ashtanga yoga
- Awakening of the inner fire
- Bandhas and their application
- Eight limbs of yoga
- Drishti (focused attention)
- Cleansing and purification
- Creating a sacred practice space
- Use of yoga props and instruments
- Sun salutations A and B (week 1)
- Standing series (week 2)
- Sitting series (week 3)
- Finishing series (week 3)
- Teaching practices (traditional as well as Mysore style - week)
Following are the postures to be taught:
- Padangustasana or big toes posture
- Pada hast-asana or hand-under-foot posture
- Utthita trikonasana or triangle posture (A + B)
- Utthita parsvakonasana or extended side angle pose (A + B)
- Prasarita padottanasana or intense wide leg stretch (A, B, C, D)
- Pārśvottānāsana or intense side stretch posture
- Utthita hasta pādāṅguṣṭāsana or hand-to-big-toe posture
- Ardha buddha padmottānāsana or half-bound lotus forward bend
- Utkatāsana or fierce pose
- Vīrabhadrāsana or warrior pose (A + B)
- Dandasana or staff pose
- Paścimattānāsana or intense west stretch or sitting forward bend
- Pūrvattanāsana or intense east stretch
- Ardha baddha padma paścimattānāsana or half-bound lotus forward bend
- Tiryaṅgmukha ekapāda paścimattānāsana or reverse the leg, one leg intense stretch
- Jānuśīrṣāsana or head-to-knee pose
- Marīcāsana or sage marichi pose
- Nāvāsana or boat pose
- Bhujapīḍāsana or shoulder pressure pose
- Kūrmāsana or tortoise pose
- Supta kūrmāsana or sleeping tortoise
- Garbha piṇḍāsana or embryo posture
- Kukkuṭāsana or rooster posture
- Baddha konāsana or bound angle pose
- Upaviṣṭha konāsana or seated angle posture
- Supta konāsana or lying down angle posture
- Supta pādāṅguṣṭāsana or reclining big toe posture
- Ubhaya pādāṅguṣṭāsana or both big toes posture
- Ūrdhva mukha paścimattānāsana or upward-facing full forward bend
- Setu bandhāsana or bridge posture
Finishing postures
- Ūrdhva dhanurāsana or upward bow posture
- Salaṁba sarvāṅgāsana or shoulder stand posture
- Halāsana or plow posture
- Karṇa pīḍāsana or ear pressure posture
- Ūrdhva padmāsana or upward lotus
- Piṇḍāsana or embryo posture
- Matsyāsana or fish posture
- Uttāna pādāsana or extended leg posture
- Cakrāsana or wheel posture
- Sirsasana or headstand
- Baddha padmāsana or sealed lotus pose
- Yoga mudra or sealed yoga posture
- Padmasana or lotus posture
- Utpluthih or uprooting posture
- Savasana or corpse pose
3. Hatha yoga course syllabus
The word Haṭha literally means force and thus alludes to a system of physical techniques. In India, Hatha yoga is associated with popular tradition.
- Pawanmuktasana series 1
- Pawanmuktasana series 2
- Pawanmuktasana series 3
- Surya namaskar (sun salutation)
- Chandra namaskar (moon salutation)
- Tadasana (palm tree pose)
- Triyak tadasana (swaying palm tree pose)
- Trikonasana (triangle pose)
- Parivirtatrikon asana - revolving triangle pose
- Uttkatasana - chair pose
- Virbhdrasana 1 - warrior 1
- Virbhdrasana 2 - warrior 2
- Virbhdrasana 3 - warrior 3
- Ardha chandrasana - half moon pose
- Vriksasana - tree pose
- Parvatasana - mountain pose
- Adho mukha svanasana - downward facing dog
- Kati chakrasana - waist rotating pose
- Malasana - squatted yoga pose
- Garudasana - eagle pose
- Baddha konasana - bound angle pose
- Rajkapoot asana - pigeon pose
- Bhujanghasana - cobra pose
- Urdhva mukha svanasana - upward-facing dog
- Matsyasana
- Setu bandana
- Utrasana
- Dhanurasana
- Salabhasana
- Supta virasana - reclining hero pose
- Virasana - hero pose
- Vajrasana - thunderbolt
- Gomukhasana
- Balasana
- Dandasana
- Ardha matsyendrasana
4. Pranayama (breathing practices)
Pranayama is an ancient yogic breathing technique that is used as preparation for meditation and is a vital aspect of practising yoga. It improves the respiratory system and purifies the body and mind.
- Breath and its Importance
- Prana and its meaning
- What is pranayama?
- Breath and its connection with the prana
- Pranayama; importance and benefits
- Preparation for breathing
- Aspects of breathing
- Activation of nostrils
- The flow of breath in five elements
- How does the flow of prana take place?
- Breath retention
- Sitting positions for practices
- Breathing techniques
- Diaphragmatic breathing
- Thoracic breathing
- Clavicular breathing
- Yogic breathing
- Surya bhedi pranayama
- Chandra bhedi pranayama
- Nadi shodhana pranayama
- Sheetali pranayama
- Sheetkari pranayama
- Bhastrika pranayama
- Bhramari pranayama
- Murcha pranayama
- Ujjayi pranayama
5. 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.
- Jnana mudra
- Chin mudra
- Yoni mudra
- Bhairava mudra
- Shambhavi mudra
- Nasikagra
- Khechari
6. 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.
- Preparation
- Uddiyana
- Jalandhar
- Mula bandha
- Maha bandha
7. Yoga cleansing (Shatkarma)
Yogic cleansing exercises are important to learn how to incorporate your breath and meditate properly during the physical aspects of yoga. It also removes the blockages in the energy channels.
- Jalaneti satkarma (nasal cleansing with salty water)
- Rubber neti (nasal cleansing with a rubber string)
- Agnisar kriya
8. Meditation (dhyana)
Meditation is a systematic practice that promotes physical, mental and emotional tranquillity to reach Samadhi (self-realization).
- Meditation: History and introduction
- Preparation for meditation
- What meditation is and what it’s not
- Aim and objectives of meditation
- Sitting position
- Breathing awareness meditation
- AUM Mantra meditation
- Trataka
- Dynamic meditation
- Walking meditation
- Japa meditation
- Mantra chanting meditation
- Ajapa meditation
- Tips for developing concentration
- Yoga Nidra (psychic sleep)
- Basic Relaxation
- Full body relaxation
- Sound healing meditation
9. Anatomy and physiology (Sharir Vijnan)
Proper understanding of the physical body will help to prevent injury before, during, and after practice. There are two kinds of yoga anatomy: physical and spiritual. Understanding both types is needed.
- Physical anatomy
- Introduction to the body and body structure
- Different body planes
- Anatomical movements
- Bones of the skull
- Cervical vertebrae
- Shoulder girdle, arm bones, and pelvic region
- Spine deformities
- Lower extremities
- Tendons and ligaments
- Respiratory system
- Muscular system
- Nervous system
10. Yoga philosophy (yoga darshana)
Yoga philosophy is the foundation of our yoga practice and is the key to earning yogic strength. Through the path of Vedanta Philosophy, you will establish a solid, well-rounded yoga practice.
Patanjali Yoga Sutras
- Introduction to the Himalayan tradition of yoga
- Introduction to the different Indian philosophy
- History of yoga
- Yoga Sutra of Patanjali
- Types of yoga
- Eight limbs of yoga
- Yamas and Niyamas (ethics of yoga)
- Philosophy of asana
- Concentration and its power
- Four aspects of the mind
- How to control the mind
- Samadhi and the goal of yoga
- Introduction to Bhagavad Gita
- Chakras
- Kundalini
- Science of karma
- Indian culture and spirituality
12. Alignment
- Understanding Alignment
- Role in daily practice
- Important aspects of alignment
- Decreasing the risk of injuries
- Increase movement in joints
- Alignment based on different body regions
- Upper and lower limb alignment
- Alignment of the torso - thorax - abdomen and pelvis region
- Head and neck alignment
- Alignment of the spine
- Basic alignment postures
- How to make the body feel at ease
- Finding the balance between mind and body
13. Teaching practice (adhyapanam)
Students will take turns practising their teaching skills by performing in front of their peers and teachers.
- Demonstration
- Alignment
- Instructions
14. Teaching methodology
A yoga teacher should efficiently perform the practical applications of class planning and preparation. The students will learn how to create a positive and peaceful class environment for an enjoyable and transformative experience.
- Positive and conscious communication
- Friendship and trust
- 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
15. Assessments are based on:
- Students take turns practising their teaching skills by performing in front of their peers and teachers
- Written-test
- Teaching practice
- Attendance
- Performance
- Behavior during the course
Included excursions
- Excursion to Kunja Puri Temple: The temple of Shakti (the feminine energy)
- Excursion to Vasistha Cave: an ancient cave on the banks of the Ganges where Sage Vasistha meditated for many years.
- Excursion to the Ghats on the banks of the Ganges for a world-class Ganga Aarti ceremony.
- Trek to the waterfall (Neer or Patna Waterfall)
Instructors
Monika Pundir Ji
Monika Ji began practicing yoga in 2015. Discovering her natural aptitude, she quickly progressed to becoming a yoga pranayama and meditation teacher. She has training in traditional Hatha yoga and pranayama. She has M.A. in yogic science from Uttarakhand Sanskrit University in Haridwar. She also holds an E-RYT 500-hour, YACEP, and RPYT registered yoga teacher certificate from Yoga Alliance USA. Although her pranayama skills have earned her recognition, Monika's teaching includes mindfulness and the intention to form a complete practice.
Arjun Sharma Ji
Arjun Sharma is an experienced Aerial yoga teacher with a certified 500-hour yoga teacher trainer and eight years of experience in Aerial asana and flow and has taught this practice for more than six years. Arjun specializes in providing yoga training that can help people reach their physical, mental, and emotional potential. He offers a unique and personalized service that will help you achieve your health, fitness, and well-being. Whether you are looking to strengthen your poses or learn new techniques, he can help.
Shubham Negi Ji
Shubham Negi Ji began practicing yoga in 2019. Discovering his natural aptitude, he quickly progressed to become a Hatha Yoga Asana teacher. He has completed B.A. in Yogic Science from Uttarakhand University in Haridwar. He also has learned and practiced under the guidance of many renowned yoga gurus in Rishikesh. Although his asana skills have earned him recognition, Shubham's teaching includes mindfulness and the intention to form a complete practice. He incorporates Mantras, meditation, and relaxation into his classes to create the balance required for maximum growth.
Aishwarya Ji
Starting from being an XXII National Yoga Meet participant in 2011, Aishwarya had a keen interest in learning and exploring yoga. She continued yoga after achieving a Master's degree in food and nutrition. She is certified with 500 hours of yoga teacher training program and prenatal yoga teacher with Yoga Alliance, then completed her PG diploma and M.A. in Yogic Science. Aishwarya had experience working as a nutritionist in a hospital for three months and four years of working experience as an Ashtanga-Vinyasa, Prenatal-Postnatal, and Yin yoga trainer.
Ajay ji
Ajay Pandey, hailing from Rishikesh, is a highly experienced yoga teacher who has dedicated himself to sharing the transformative benefits of yoga with others. With a solid background in yoga training and education, Ajay has been practicing and teaching Ashtanga yoga for the past five years. In June 2018, Ajay completed a Yoga Teacher Training program, earning certification for 200 hours of comprehensive training. This foundational training provided him with a deep understanding of yoga principles, asanas, pranayama, meditation techniques, and the underlying philosophy of yoga.
Soma ji
From a young age, Soma was drawn towards a spiritual way of living and mind-body connection. She loved yoga right from the start, exploring many different styles. It wasn’t until a couple of years later that Soma started practicing Asana Pranayam & Meditation yoga and meditative qualities captured her heart. Soma had no intentions of teaching yoga. She wanted to immerse herself in a training to deepen her practice. Little did she know the universe had other plans. Soma has practiced with many renowned teachers and is always learning and expanding her experience and knowledge of this lifelong.
Pradeep ji
Experienced and passionate 500-hour certified Yoga Instructor with over six years of teaching beginner, experienced, and advanced training in Ashtanga, Hatha, Yin, and Vinyasa approaches. Sincere and positive, with an innate ability to connect with others, he is committed to providing extensive instruction and counselling to his students, while motivating them to find true inner peace and mental well-being. Adept at creating powerful teaching plans that aim to support and benefit each and every student.
Retreat location
Learn yoga in the world’s yoga capital, Rishikesh, from traditional Himalayan yoga teachers from the very basics to advanced, in a traditional way, at Adi Yoga Ashram, which is situated in Tapovan, Laxman Jhula, in Rishikesh, which is in India's northern state of Uttarakhand, in the Himalayan foothills, beside the Ganges River. The river is considered holy, and the city is renowned as the world’s yoga capital.
The surroundings of Adi Yoga Ashram are very serene and peaceful, and at the same time very energetic by the flowing energy of the river Ganga. Also, Rishikesh is a magical and holy place that has been somehow attracting people from all over the world for many years already.
The school is within walking distance from the river Ganga. It is surrounded by serene green mountains that heal the inner soul, and the Ganga River flows. The school is far from the craziness but near enough to reach everything you need. All over Rishikesh, you can find local markets, unique shops, and breathtaking views of the Holy River and nature.
This Yoga Retreat is vegetarian-friendly
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Food
Adi Yoga Ashram regards food as medicine. Using only fresh seasonal herbs and vegetables from the local market, they provide a daily menu of wonderfully nourishing vegetarian food. Food that not only supports the healing of the body but also enhances the purification process during your stay.
In addition to serving healthy, soulful, delicious vegetarian meals, they provide unlimited, filtered mineral water from their private well, naturally chilled and served from traditional earthen water basins.
Adi Yoga Ashram also provides an unlimited supply of detoxifying herbal teas made from homegrown herbs like tulsi, basil, lemongrass, and ginger. This wonderfully refreshing tea is available throughout the day and is a great detox drink for the body. It keeps you well hydrated and is designed to support the digestive process.
The following meals are included:
- Breakfast
- Lunch
- Dinner
The following drinks are included:
- Water
- Tea
The following dietary requirement(s) are served and/or catered for:
- Vegetarian
- Vegan
- Gluten Free
- Raw food
- Fruitarian
- Lactose Free
- Yogic
- Other dietary requirements on request
- Ayurvedic
Things to do (optional)
There are some amazing things to do in Rishikesh. These activities are not included in the package, but they can be arranged upon request.
- Attend Ganga Arti
- Ayurvedic massage and therapies
- Bungee jumping
- Camping and bonfire
- Cliff jumping
- Experience the traditional Indian culture
- Flying fox
- Kayaking
- Mountain biking
- Parasailing and paragliding
- Rappelling and rock climbing
- River rafting - the most popular thing to do in Rishikesh
- Trekking
What's included
- 24 nights accommodation (twin shared room with the same gender)
- Nutritious vegetarian meals thrice a day and herbal tea
- Nature excursions: cave meditation, beach yoga, etc
- Course manual, books, notebook, neti pot, garland, school T-Shirt, yoga bag
- One Himalayan sight-seeing trip
- Pickup service from Dehradun airport (only in private and twin shared accommodation fee)
- GST
What's not included
- Air conditioner/ room heater
- Drop service to the airport
- Anything else which is not part of the inclusion
How to get there
Recommended Airports
Jolly Grant Airport
15 km
Transfer included
Indira Gandhi International Airport
209 km
Transfer not provided
Arrival by airplane
Fly to Dehradun Jolly Grant Airport (DED) in India. Traveling by plane from Delhi Airport to Dehradun Airport is the safest and most convenient way of transportation, and it is a one-hour journey. Most of the students choose this option, and the charge is between 50 and 60 USD. At Dehradun airport, the school driver will be waiting with a name board to pick you up and transfer you to the school.
Arrival by taxi
Delhi airport to Rishikesh by car is a 6-7 hour journey. Delhi airport to Rishikesh taxi can also be arranged for 65 USD by the school. At Delhi airport, the school driver will be waiting with your name board and transfer you to the school.
Arrival by train
Traveling by train (from Delhi train station to Haridwar Station) is also suitable and the fare is between 20 and 25 USD, and it is a 4-5 hour journey. At Haridwar railway station, the school driver will be waiting with your name board to receive you.
Cancellation Policy
- A reservation requires a deposit of 20% of the total price.
- The deposit is non-refundable, if the booking is cancelled.
- The rest of the payment should be paid on arrival.
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