25 Day 200-Hour Yoga Teacher Training Certification in Rishikesh, India: Vinyasa, Hatha, & Ashtanga

Facilities

This YTT course is tailored to meet the needs of experienced beginners and intermediate yogis who want to pass on their passion of Yoga to others, or simply enhance their practice to a whole new level and deepen their knowledge on the subject. You will be immersed and living the yogic lifestyle for 25 days and experience the real Indian yogic culture firsthand.

If you are searching for an opportunity to pursue personal growth, then this course will provide that opportunity. You will develop self-discipline, self-control, stamina, endurance, and resilience, and learn spiritual and physical purification techniques, along with learning a new set of skills that will help you if you choose the Yoga Teacher profession. Your level of fitness will improve significantly, and you will feel your body and mind are much stronger, more flexible, and well balanced, and overall wellness because of the intense daily practices.

Much attention is given to Yoga teaching techniques and principles, as well as for correct alignment of asanas, and you’ll learn not only how to prepare and conduct a class from beginning to end, but also how to demonstrate, adjust and help your future students to reach their maximum potential and get the most benefit from the asanas performed.

Summary of Course Topics

• Pranayama (Breath Control)
• Bandhas (Energy Locks)
• Mudras (Yoga Gestures)
• Mantra Chanting (Recitation of Sacred Utterance)
• Shatkarma (Yogic Cleansing)
• Yoga Philosophy
• Yoga Anatomy
• Teaching Methodology & Adjustment
• Hatha Yoga
• Ashtanga Vinyasa
• Daily Course Schedule
• Certification

Pranayama (Breath Control)

Pranayama is a set of Yogic techniques and practices generally defined as breath control and is on its own is considered a science. Here is what you will learn:

• What is Prana?
• Benefits of Pranayama
• History of Pranayama
• Kapala-Bhati (Frontal Brain Cleansing
• Nadi-sodhanam (Psychic Purification)
• Bhastrika (Bellows Breath)
• Ujjayi (the Psychic Breath)
• Sheetatli (Cooling Breath)
• Sheetkari (Hissing Breath)
• Bhramari (Humming Bee Breath)
• Surya-bheda (Vitality Stimulating Breath)

Bandhas (Energy Locks)

Bandhas are energy locks provoked by the contraction of certain groups of muscles and are widely used in yoga practice. Here's a glimpse of what you’ll learn on the subject:

• Introduction to Bandha
• Preparation for Bandha
• Benefits & Effects of Bandha
• Mula Bandha
• Jalandhara Bandha
• Uddiyana Bandha

Mudras (Yoga Gestures)

Yoga mudras are symbolic gestures often practiced with the hands and fingers. They facilitate the flow of energy in the subtle body and enhance one's journey within. Here’s what you’ll learn:

• About Mudras
• Benefits of Mudras
• Bhairava Mudra
• Chin Mudra
• Hridaya Mudra
• Jnan Mudra
• Vishnu Mudra

Mantra Chanting (Recitation of Sacred Utterance)

Mantras are sounds and prayers that carry huge energy and vibration and play a significant role in daily Yogic life. You will learn to sing:

• Opening mantra
• Om chanting
• Gayatri Mantra
• Guru Vandana (prayer to Guru)
• Student and master mantra
• Patanjali mantra (ashtanga mantra)
• Completeness mantra

Shatkarma (Yogic Cleansing)

Shatkarma is the Sanskrit term for one of the six yogic purification techniques (kriyas) as outlined in the "Hatha Yoga Pradipika." The purpose of these cleansing techniques is to keep the body strong, clean and healthy. They remove toxins and anything blocking the flow of prana in the body.

Practicing shatkarma internally purifies the body and makes pranayama and meditation practice easier by preparing the body to perform these practices without distraction, discomfort, or fatigue. This is a traditional yogic cleansing technique that is very effective and good to remove many illnesses and open the body blockages. You will learn:

• Introduction to Shatkarma
• History of Shatkarma
• Benefits of Shatkarma
• Jal Neti (nasal cleansing with water)
• Sutra Neti (nasal cleansing with rubber)
• Kunjal Neti (Vaman)

Yoga Philosophy

This class will focus on introducing you to the basic philosophy, concepts, and history of yoga. It will cover the various traditional philosophies and viewpoints, insights from modern research, and the ways in which the essence of this holistic life-view can be integrated into a modern lifestyle. Here's what you'll learn:

• Patanjali's eight limbs of yoga
• Hatha yoga pradipika
• Bhagwat Gita philosophy
• Yoga sutras of Patanjali
• Panch koshas
• Mudras and chakras

Yoga Anatomy

You will learn anatomy and physiology relevant to yoga in order to strengthen the classroom explanations, cues, and corrections of asanas. The class will cover the digestives system, skeletal system, respiratory system, cardiovascular system, muscular system, anatomical names of the body, planes of the body, major joints of the body, anatomical terms of movements, yoga asana alignment based on applied anatomy. The following topics will be covered:

• Skeleton system
• Muscular system
• Circulatory system
• Nervous system
• Respiratory system

Teaching Methodology & Adjustment

During these classes, you will learn how a perfect posture should look and feel. You will also learn how to connect with your future students through correct class verbal guidance and touch adjustment, and about recurrent yoga injuries and how to prevent them. 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 into and come out of the postures
• 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

Hatha Yoga

Indian traditional yoga style is called "Hatha" (“ha” means sun “Tha” means moon) Unifying the sun and the moon within (Yin and Yang). It's a physical method for preparing and maintaining the body, providing stamina flexibility Balance and strength. This is the most traditional popular and beneficial yoga style.

What you’ll practice:

• Joints warm-ups ( pawanmuktasana series a, b, and c)
• Surya namaskara (sun Salutation) & Chandra Namaskara (moon salutation)
• Yoga Mudrasana
• Matsyasana
• Gupta Padmasana
• Baddha Padmasana
• 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)
• Ardha Chandrasana (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 & Advanced Asanas

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

Ashtanga Vinyasa

An intensive and integral part of yoga, Ashtanga yoga style requires deep commitment and self-practice to achieve the goal. The Pyramid’s yoga instructors are experienced teachers and advanced practitioners of the Ashtanga style and will guide you safely through the hardest postures. you’ll learn the complete Led primary series:

Standing Poses

• 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
• Utkastasana
• 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

Intermediate Asanas

• Salabhasana A & B
• Dhanurasana
• Ustrasana
• Kapotasana A & B
• SuptaVajrasana
• BakasanaA
• Bakasana B Jump
• ArdhaMatsyendrasana
• Yoga Nidrasana
• Tittibhasana
• PichaMayurasana
• Vatayanasana
• Gomukhasana A & B
• Hasta Sirsasana (head stand)

Advanced A (optional)

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

200 HOUR YOGA TEACHER TRAINING DAILY SCHEDULE:

• 05:30 Wake up
• 06:00 - 06:30 Morning tea
• 06:30 - 08:00 Hatha yoga class
• 08:00 - 09:00 Pranayama
• 09:00 - 10:30 Breakfast / tea
• 10:30 - 11:30 Mantra / Anatomy / Teaching Methodology / Adjustment
• Tea break
• 11:45 - 12:45 Teaching methodology / Anatomy
• 13:00 - 15:00 Lunch / rest
• 15:00 - 16:00 Philosophy
• Tea break
• 16:30 - 18:00 Ashtanga Vinyasa
• 18:00 - 19:00 Meditation / Yoga Nidra
• 19:30 - 21:00 Dinner
• 22:00 - Lights Out

This schedule can be changed and will vary from week to week. A final weekly schedule will be provided at the beginning of the course.

Certification

Students who successfully complete this 200-hour YTTC are eligible to register with Yoga Alliance as a Registered Yoga Teachers (RYT®).

During this course, you will be afforded the opportunity to participate in weekly extra-curricular activities, if weather allows, such as:

• Famous Parthmarth Niketan Ganga Aarti
• Ayurveda workshop
• Local market tour in Rishikesh
• Himalayan Village tour
• Waterfall trekking
• Baba Cave meditation tour
• Indian cooking class
• River rafting - weather permitting

This course will take place at Mimamsa Yogshala and Guru Ganga Guest House in Rishikesh, India. Popular all around as the Yoga capital of the world, Rishikesh is a perfect place to learn and study yoga. Surrounded by beautiful mountains, lush green surroundings, holy and mighty Ganges River, Himalayan foothills, and tranquillity, one can instantly get a natural feeling of contentment and happiness.

You have a unique opportunity to experience nature and the animals around the Guest House. It is not uncommon to see different types of monkeys, peacocks, squirrels, birds, and cows. This location provides an extraordinary feeling to all who are dedicated to spiritual transformation, internal development, and environmental sustainability. The staff will overwhelm you with their hospitality and desire to make your stay the best.

Daily freshly made vegetarian meals are included in the package of the course. The food is fully prepared hygienically using filtered water and the fruits and vegetables are organic and locally grown.

“When diet is wrong medicine is of no use. When diet is correct medicine is of no need.” ~Ayurvedic Proverb.

What we eat influences our physical well-being, and our thoughts and emotions. Yoga and Ayurveda classify food according to the effect provoked in the body and mind, and it can be of three types - Satva, Rajas and Tamas. Tamasic food is the kind of food that makes us lethargic or sluggish. Rajasic food is that which brings about activity or restlessness. Whereas, Sattvic food is the kind that makes you feel light, energetic and enthusiastic. Eating the right food is an essential part of living a yogic Life.

Sattvic foods are those which purify the body and calm the mind. They stimulate the body and mind into action. Cooked food that is consumed within 3-4 hours can be considered sattvic. All food served at Mimamsa Yogshala is Sattvic and prepared with love from the master cook and kitchen staff.

There is so much to do and see around Rishikesh, and upon request, Mimamsa Yogshala can assist in arranging a local excursion. Please note, these activities are not included in the price of the course.

• Bungee jumping
• Camping
• Mountain biking
• Cliff jumping
• Trekking
• Rappelling and rock climbing
• Kayaking
• Ayurvedic massage and therapies
• Parasailing and paragliding

• 1 Indian cooking workshop
• 1 Himalayan Village tour
• 1 Aarti guided session
• 1 Muni Baba or Vashistha cave guided tour
• 1 Rishikesh market guided tour
• Herbal teas and healthy juices
• 1 yoga kit - yoga book, yoga mats for use, textbook and pen, yoga shirt, bag
• 3 fresh organic vegetarian meals a day
• 24 nights accommodation
• 1 extra night (before day 1 of the course)
• All classes as stated in this program
• Pick-up from Dehradun Airport to school (on the afternoon of the previous day to the starting date)
• Certificate of completion
• One rudraksha mala (Indian Mantra neckless)

• Airfare
• Personal expenses
• Drop off from the school to airport

Recommended Airports

• A reservation requires a deposit of 25% of the total price.
• The deposit is non-refundable, if the booking is cancelled.
• The rest of the payment should be paid on arrival.