22 Day 200-Hour Traditional Hatha Yoga Teacher Training Course in Rishikesh

Certifications

Students who complete their training are eligible to register with Yoga Alliance as Registered Yoga Teachers (RYT®)

Yoga teacher training and assessment: The entire Yoga Teacher Training is the assessment of the students at all levels. However, there will be one practical and one written test. Successful students in these tests will be conferred upon the Teacher Training Certificate.

Course eligibility

The course is open to everyone however underwritten needs some consideration such as medical fitness; physical as well as mental. In cases otherwise, SANATANA YOG SANDESH must be detailed the individual limitation along with the medical report.

Preparation for the course/retreat

You need to be prepared for the training because during the time of the course you will pass through a lot of changes at physical, mental, and emotional levels. The classes are always gentle according to the need and limitation of the aspirants yet effective. You will be having your body standing on feet and standing on the head as well. From Tadasana (palm tree) to Sirsasana (headstand) and from Padangulinaman (toe bending) to Vrishchikasana (scorpion) also will be in the journey but with a systematic approach.

Sanatana Yog Sandesh will do their best to bring to you all a broader view of yoga so you can practice and disseminate the same according to your own way. They are practitioners only and will offer unto you the same practices. Either you are to start your yoga journey or you have been practicing yoga or you have been teaching yoga, the course/retreat will fit you the most.

• Arrival is always one day before the course starts

Course information

200 Hours Hatha Yoga teacher training course (up-leveled syllabus) incorporates a variety of topics. All these topics come under these following heads.

1. Techniques, Training, Practice (75 Hours)

It incorporates several levels of topics, techniques, practices, training of Hatha Yoga which students will study in the Yoga teacher training course. They are - historical context of asana, specific asana from the school’s lineage, complete sequencing (asana, pranayama, meditation) to achieve a particular effect, shared anatomical and alignment principles plus contraindications, the historical context of pranayama and subtle body, effects of pranayama on anatomy and subtle body, complete sequencing of pranayama safely, including alternatives and adaptations, different types of pranayama types, koshas, kleshas, chakra, nadis and prana vayus, key terms of meditation, meditation methods by lineage, ability to practice school’s chosen meditation practice, chanting, mantras and mudras.

Elective - sacred sound, singing bowl, Ayurveda tri-dosha basic knowledge.

The involved practices are

Asana

Different basic postures from Hatha Yoga such as purificatory asana for lightness and purification of body, standing, supine, prone – (backward, forward, spine twist), inversion and balance.

Pranayama

Techniques for correction of breath, breathing to heat and energize, breathing to balancing, breathing to cool and harmonize.

Mudra

Gesture of hands, fingers and body to affect the energy in the body.

Bandha

Practices of locking the energy in the body.

Shat-karma

Practices for purification of body in Yoga.

Meditation

Practices for mind management such as study of sitting asana, Yogic breathing with awareness, peace establishment, Stillness of body, awareness of senses, awareness of thought process and Yoga Nidra.

Mantra Chanting

Chanting and practice of important mantras for well-being and auspiciousness in life.

Singing Bowls

Practice of sound healing.

2. Anatomy and Physiology (30 Hours)

Anatomy

Skeletal system - major bones, types of joints, major muscles involved in asana, types of contraction

Physiology

Nervous system including ‘fight, flight, freeze’ stress response, vagal theory, overall mind-body connection, cardiovascular/circulatory, endocrine, digestive systems as they relate to yoga practice, respiratory system, incl. muscles that affect breathing, involuntary vs. voluntary breath, and how air enters and leaves the body.

Biomechanics

Types of joint movement, joint stabilization, safe movement as it pertains to balancing, stretching, awareness and physical limitations, contraindications, misalignments, adaptations.

Elective

Additional study on modern physio about bones, joints, muscles and their movements.

3. Yoga Humanities (30 Hours)

History

The term ‘Yoga’, historical perspective of Yoga, Yoga in ancient texts, school’s lineage, style and methodology, important dates and key ideas - Vedic period, Pre-classical era, Classical era, Middle Ages, Hatha Yoga 11 Century, Colonial era, Modern revival - 19th century with Swami Vivekananda and other great saints and Yogis, Vedas, Vedanta and Hatha.

Philosophy

Definition of Yoga and key terms, relationship between asana, pranayama and meditation with reference from Yoga sutra and according to school’s approach, texts of Yoga – important topics from Yoga Sutra, relationship, message and similarity between Yoga Sutra, Bhagavad Gita and Hatha Yoga Pradipika, self-reflection on how philosophy relates to practice.

Ethics

Awareness of Yoga Sutras or similar Yogic ethical precepts, relationship to Yoga Alliance’s ethical commitment, comprehension of and responsibility to increase equity in Yoga, accountability measures, self-reflection on how Yoga ethics relate to practice and teaching.

Elective

Aum definition, Aum sound and inner sound awareness.

4. Professional Essentials (50 Hours)

Teaching Methodology

Sequencing, pace, environment, cueing (verbal, visual, physical), class management.

Professional Development

Yoga-related professional organizations including the Yoga Alliance credentialing process, ethical commitment, including scope of practice, code of conduct and equity position statement, lifetime of learning and continuing education, general professionalism, including timeliness, consistency, cleanliness, liability insurance, waivers and invoicing.

Elective

Marketing tools, online Yoga business, websites, promotion, profession and career.

Practicum

Knowledge, skills, experience across 12 key competencies, mentorship component, including apprenticeship and feedback.

Suggested Yoga Books for 200 Hours Yoga teacher training course

• Asana Pranayama Mudra Bandha - Swami Satyananda Saraswati
• Raja Yoga - Swami Vivekananda or
• Four Chapters of freedom - Swami Satyananda Saraswati
• Yoga Darshan - Swami Niranjanananda Saraswati
• Anatomy and Physiology - not specified

The daily schedule

The daily schedule starts at 5 a.m. All students have to wake up at this time except in some contingencies. The above daily programs are tentative and subject to change according to need. All classes are held 6 days a week.

• 05:30 - 07:00 Personal practices (recommended ones)
• 07:00 - 07:15 Herbal tea/drink
• 07:00 - 09:30 Asana, Pranayama followed by Relaxation
• 09:30 - 10:30 Mealtime
• 10:30 - 11:30 Rest
• 11:30 - 12:30 Lecture: Anatomy, Philosophy, etc
• 13:00 - 13:30 Fruit/fruit juice
• 14:00 - 15:30 Meditation, relaxation: Lecture and practice and Vice-versa
• 15:30 - 16:30 Personal cleaning and Karma yoga
• 16:30 - 18:30 Asana, alignment, and adjustments: Theory and practical training, teaching practices
• 18:30 - 19:30 Dinner
• 19:30 - 20:30 Kirtan, Chanting, video shows, personal time, etc. This is an optional session but participation of everyone brings a distinct harmony between all of us
• 21:00 Bedtime

Everyone is in the process of being mature and the Congress at this yoga course/retreat is also one of the processes to unfold the sense of oneness with one another. Therefore, you need to be ready to deal with anything coming in your way!

This training will take place at Rishikesh, a very ancient city in Uttarakhand province of India.

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You will be served Sattvik (suitable for yoga) vegetarian North Indian food. Alcohol, drugs, or any kind of intoxicant is strictly forbidden. Non-vegetarian food is also not recommended during the course.

Drinking water

Sanatana Yoga Sandesh provides filtered water for drinking purposes. Bring a water bottle with you. The weather in Rishikesh in summer is normally hot so you need to drink plenty of water. On an average, you need to consume 3 to 4 liters of water every day. In the class also, you need to bring your filled water bottle.

General food info and food timings

• 07:00 - 07:15 Herbal tea or lemon, healthy drink, honey mixed with plain water before the class starts
• 09:30 - 10:30 Mealtime. This food is your main meal so feel free to eat as much as you can easily digest. At this time, you will be served rice varieties, chapatti (Indian bread), lentils (daal / sambar), salad, vegetable curries, and a dessert on certain occasions
• 13:00 - 13:30 Fruit / fruit juice (fruit bowl with juice / herbal drink / tea)
• 18:00 - 19:00 Dinner. The meal includes rice varieties, chapatti (Indian bread), dosa, lentils, vegetable dish, salad, herbal hot drinks, and occasional deserts

These food timings and food are a general idea and are tentative. There can be substantial changes according to the need. Sanatana Yoga Sandesh provides food / kinds of food and arranges the timings of the food from the yoga course point of view.

According to the yogic principle, there must be at least six to eight hours gap between two meals. On an average heavy food like grains etc.take, three hours to digest and fruit takes 30 to 40 minutes to digest. Stomach-full food at brunch is sufficient for sustaining the body for long hours.

At the same time a light stomach is also required for the afternoon classes. If you need to have something in between you can keep something healthy with you always. Rishikesh has many shops from where you can buy many healthy foodstuffs. But make sure that your stomach is empty before you are doing asana and pranayama classes.

There are many places to explore in and around Rishikesh. After the course, you can enjoy tours to different places of North India such as Delhi, Agra, Mathura, Vrindavan etc.

• 21 nights accommodation
• Food
• All classes

• Airport pick up and drop off
• Long tours
• Medical assistance facility on personal demand for comfort

Recommended Airports

• 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.