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Online Yoga Program

Adi Yogpeeth offers this Online & Self-Paced 100-Hour Hatha, Ashtanga-Vinyasa Yoga Program for beginners with a basic knowledge of yoga teacher training, theoretically and practically. It offers a hands-on training program that includes all the important elements of yoga. It is for anyone who has the desire for self-knowledge and deepening of the Raja Yoga and Yogic Techniques. This program also offers Indan ancient Ayurvedic Knowledge which helps to under the human body and the elements, here we also cover traditional herbs and remedies. Whether you are a regular yoga practitioner or not, the teacher training course will provide you with a basic fundamental knowledge of yoga. Students will develop the skills to improve their own personal practice.

Meet the instructors

Yogi, Yogi, & Yogini Monika
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  • 100-Hour Online Yoga Program
  • 65 contact hours for live sessions (can be completed as self-paced through recorded Videos)
  • 35 non-contact hours for self-study through videos and study books
  • 6 hours & 15 Minutes of live classes daily (can be joined all the classes as self-paced through recorded classes Videos)
  • Live online sessions will be held over Zoom
  • Online sessions' timezone: Rishikesh, India (GMT+5:30)
  • Online and unlimited support from experienced teachers
  • A relaxed way of teaching and practice during this Corona epidemic

Skill level

  • Beginner
  • Intermediate
  • Advanced

Yoga styles

10 days with instruction
Group size: Maximum of 10 participants
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How the training works

This training takes place online from the comfort of your own home via Zoom and this is a 10 days Program Adi Yogpeeth is located in Rishikesh, India (GMT+5:30), and we will live-stream yoga classes via Zoom which you can participate in from the comfort of your home. This course consists of 65 contact hours and 35 non-contact hours by videos, study books, self-practice, and self-study. There will be six hours & 15 minutes of live classes every day. You will be provided course material, PDF books, and videos of practices. You can watch the recordings of live sessions at their convenience.

Offline studies

You can complete the entire course offline by watching video modules, completing reading and writing assignments, and submitting teaching practice recordings, which they review and give feedback.

Daily schedule (GMT+5:30)

  • 15:00 - 16:00 Traditional Hatha Yoga Asana Practice
  • 16:15 - 17:15 Prana Kriya (Monday - Thursday) and Yoga Anatomy (Friday - Saturday)
  • 17:15 - 18:15 Break
  • 18:15 - 19:15 Indian Yoga Philosophy
  • 19:15 - 20:30 Ashtanga - Vinyasa and Alignment - Adjustment
  • 20:30 - 21:30 Break
  • 21:30 - 22:30 Indian Ayurvedic science
  • 22:30 - 23:30 Meditation and Yoga Nidra

Course information

Who can join this course?

  • Who are new to yoga (no specific background of yoga is required, being eager to learn is enough)
  • Who has been practicing yoga for a long time but do not have knowledge of anatomy, the foundation of the asanas, and yoga philosophy
  • Who do not want to be a yoga teacher but a desire to deepen your own yoga practice and knowledge

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.

  • Om Asato Maa Sadgamaya (mantra from Upanishad)
  • Tvameva Mata Ca Pita Tvameva (Sloka on gods)
  • Om Tryambakam Yajamahe (mantra on Lord Shiva)
  • Guru Brahma Guru Vishnu Gurudevo Maheshwara (Guru Stotram)
  • Yogena Cittasya (Sloka on sage Patanjali)

Yoga postures (asana)

Students will gain extensive knowledge of yoga postures and will increase their strength, flexibility, and discipline at Adi Yogpeeth Rishikesh, India.

Ashtanga - Vinyasa yoga course syllabus

  • Surya Namaskar A
  • Surya Namaskar B

Asanas for beginners

  • Padangusthasana
  • Padahasthasana
  • Utthita Trikonasana
  • Parivrtta Trikonasana
  • Utthita Parsvakonasana
  • Parivrtta Parsvakonasana
  • Prasarita Padottanasana A, B, C, and D
  • Parsvottanasana
  • Eka Pada Padangusthasana A, B, C, and D
  • Ardha Baddha Padmottanasana
  • Utkatasana
  • Virabhadrasana A and B
  • Dandasana
  • Paschimottanasana A, B, C, and D
  • Purvattanasana
  • Ardha Baddha Padma Uttanasana
  • Triang Mukaikapada Pashimottanasana
  • Janu Sirsasana A, B, and C
  • Marichyasana A, B, C, and D
  • Navasana

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.

  • 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

Pranayama (breathing practices)

Pranayama is an ancient yogic breathing technique that is used as preparation for meditation and is a vital aspect of practicing yoga. It improves the respiratory system and purifies the body and mind.

  • Introduction of pranayama, benefits of pranayama, general guidelines
  • Clavicular, thoracic, and diaphragmatic breathing (yogic breathing)
  • Ujjayi
  • Bhastrika
  • Kapalbhati

Sitting postures for pranayama sadhana

  • Easy pose
  • Half-lotus
  • Swastikasana
  • Siddha Yoni asana
  • Nadi - Sodhana
  • Bhramari
  • Surya - Bhedi and Chandra - Bhedi
  • Sheetali and Sheetkari

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 of mudras
  • Jnana and chin mudra
  • Yoni mudra
  • Bhairava 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

Meditation (dhyana)

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

  • Breathing awareness meditation
  • Trataka
  • Dynamic meditation
  • Tips for developing concentration
  • Silence meditation

Yoga Nidra (psychic sleep)

When a yoga practitioner moves through the various internal states of Yoga Nidra, a profound experience of relaxation occurs. This is called 'Turiya', a sensation of pure bliss.

  • 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 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)

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.

  • Body planes
  • Joints
  • Anatomical movements
  • Yoga and posture
  • Spine
  • Deformities of the spine

Yoga philosophy (Yoga Darshana)

Yoga philosophy is the foundation of your 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.

  • Sanatana Dharma
  • Vedas
  • Puranas
  • The Four Goals of Life
  • The Four Stage of Life
  • The Vedic System of Duties
  • The Six System of Indian Philosophy
  • Patanjali’s Yog Sutras
  • Citta Vritti
  • Afflictions of the mind

Indian Ayurvedic Science:

  • Introduction and importance of Ayurved.
  • Understanding an individual’s body type and its ailments through Ayurveda
  • Planning a nutritious yogic diet program, making lifestyle changes through yogic mindful living and meditative practices
  • Understanding and applying the practices and philosophy of yoga in your daily lives, as well as advocating their therapeutic benefits to the world
  • Being in connection with nature’s five elements, adopting a healthy and environmentally-conscious lifestyle and truly understanding your responsibility as human beings on all levels and stages


Yogi Kannan Ji

Yogi Kushagra Ji

Yogini Monika Pundir

Retreat location

This teacher training is held online. Adi Yogpeeth is located in Rishikesh, India (GMT+5.5), and they will live-stream yoga classes via Zoom which you can participate from the comfort of your home.

What's included

  • 100-Hour Yoga Program
  • 65 Contact hours (can be covered as self-paced through our recorded classes Videos)
  • 35 non-contact hours by videos, study books, self-practice, and self-study
  • 6 hours & 15 minutes of daily live classes (can be joined as self-paced through our recorded classes Videos)
  • Daily yoga asana practice
  • Pranayama & Yoga Anatomy
  • Daily Mantra Chanting
  • Daily Meditation & Yog Nidra
  • Daily Indian yoga philosophy
  • Daily Indian Ayurvedic Science
  • Course material, PDF books, and videos of practices
  • Individual Q & A Session on an appointment

What's not included

  • Accommodation
  • Food

Cancellation Policy

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

Value for money
Accommodation & facilities
Quality of activity
12 days / 11 nights
from --
Wednesday October 13, 2021
(12 days / 11 nights)

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