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Online Intensive Yoga Teacher Training

This intensive course has daily yoga sessions helping international yoga students staying at distant places from Pune. The students undergo rigorous preparation and training for Level 2 yoga certification exams by Yoga Certification Board (YCB), under the Government of India. This is a short term and 1-on-1 course so you have the flexibility to choose your comfortable timing in coordination with the teacher and do all the sessions from the comfort of your home. The live sessions will be led by Dr. Vikas Chothe and the certified international faculty from Swasti Yoga Center and will last three hours per day. You may start any day from Monday to Saturday and upon completion, you will receive a certification accredited by Swasti Yoga Center. After passing the YCB exams you will also be certified by the Government of India as Yoga Wellness Instructor.

Meet the instructors

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  • 400-hour online yoga teacher training
  • 100 contact hours
  • 300 non-contact hours
  • Live online sessions will be held over Zoom, Google Duo, or Microsoft Teams
  • Online sessions’ time zone: Pune, India (India Standard Time, GMT+5:30)
  • Self-paced is possible upon discussion with the teacher
  • Learn how to teach a yoga session with confidence
  • Swasti Yoga Scholarships available post-interview
  • Individual coaching and guidance every day with a personal mentor enables individual optimization of your personal practice
  • Question and answer on the teaching contents

Skill level

  • Intermediate

Yoga styles

30 days with instruction in English
The organizer also speaks: Hindi
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Pre-application requirements

You will need to complete Yoga Foundation Course and Level 1 Yoga TTC (Yoga Protocol Instructor). For admission in the course, it is suggested that the candidate should have passed the 12th standard/high secondary school certificate from a recognized board or equivalent. However, Yoga Institutions can define their own eligibility.

For admission in the course, it is suggested/desired that the candidate should have passed 10th standard/secondary school certificate from a recognized board or equivalent. However, the Yoga Institutions can define their own eligibility. The job requires individuals to have good communication skills, time management skills, and the ability to understand the body language of the trainees.

The job requires individuals to possess key qualities such as self-discipline, confidence, maturity, patience, compassion, active listening, time management, empathetic, language proficiency. You will also need to install Zoom, Google Duo, or Microsoft Teams to participate in the live sessions.


Upon completion, you will receive a certification accredited by Swasti Yoga Center.

How the training works

There will be 100 contact hours and 300 non-contact hours. Self-paced is possible upon discussion with the teacher. You will receive daily yoga sessions with rigorous preparation and training for yoga certification exams.

Daily schedule (GMT+5:30)

This online teacher training course is available daily from Monday to Saturday.

  • 11:00 - 13:00 Prayer, chanting, yoga theory
  • 13:00 - 14:00 Yoga practical

Curriculum information

Unit 1 - Introduction to yoga and yogic practices

  • 1.1 Yoga: Etymology, definitions (Patanjala Yoga Sutra, Bhagwad Gita & Kathopanishad), aim, objectives, and misconceptions
  • 1.2 Yoga: Its origin, history, and development
  • 1.3 Brief introduction to Samkhya and Yoga Darshana
  • 1.4 Life sketched and teachings of yoga masters (Maharishi Ramana, Shri Aurobindo Swami Vivekananda, Swami Dayananda Saraswati)
  • 1.5 Principles of yoga and practices of healthy living
  • 1.6 Principles and practices of Jnana yoga
  • 1.7 Principles and practices of Bhakti yoga
  • 1.8 Principles and practices of Karma yoga
  • 1.9 Concept and principles of Sukshma Vyayama, Sthula Vyayama, Surya Namaskara, and their significance in Yoga Sadhana
  • 1.10 Concept and principles of Shatkarma: Meaning, types, principles, and their significance in Yoga Sadhana
  • 1.11 Concept and principles of Yogasana: Meaning, types, principles, and their significance in Yoga Sadhana
  • 1.12 Concept and principles of pranayama: Meaning, types, principles, and their significance in Yoga Sadhana
  • 1.13 Introduction to Tri Bandha and their health benefits
  • 1.14 Dhyana and its significance in health and well being
  • 1.15 Introduction to yogic relaxation techniques with special reference to Yoga Nidra

Unit 2 - Introduction to yoga texts

  • 2.1 Introduction to Prasthanatrayee, Purushartha Chatushtaya, and goal of human life
  • 2.2 Yoga in Kathopnishad, Prashanopanisha, Tattriyopnishad with special emphasis on Panchakosha Vivek ad Ananda Mimamsa
  • 2.3 Concept of Sthitaprajna, Bhakti, Karma, and Dhyana in Bhagavad Gita
  • 2.4 Significance of Bhagavad Gita in day-to-day life
  • 2.5 Concept of healthy living in Bhagavad Gita (Ahara, Vihara, Achara, Vichara)
  • 2.6 Study of Patanjal Yoga Sutra including selected sutras from following chapters (1. 1 to 12, 2. 46, 3. 1 to 4)
  • 2.7 Concept of Chitta, Chitta Bhumi, Chitta Vritti, Chitta Vikshepa, Chittaprasadanam, and their relationship with wellness
  • 2.8 Bahiranga Yoga of Maharishi Patanjali (Yama, Niyama, Asana, Pranayama, Pratyahara)
  • 2.9 Antaranga Yoga of Maharishi Patanjali (Dharana, Dhyana, Samadhi)
  • 2.10 Concept of metal well being according to Patanjala Yoga
  • 2.11 Hatha yoga: Its parampara, knowledge of basic yoga texts (Hatha Pradipika and Gerand Samhita). Relation between Hatha yoga and Raja yoga
  • 2.12 Sadhaka and Badhaka tatva, principle to be followed by Hatha yoga practitioner
  • 2.13 Concept of Matha, Mitahara, Pathya, and Apthaya
  • 2.14 Concepts of Nadis, Prana, and Pranayama for subjective experiences
  • 2.15 Knowledge of Hatha yoga practices for wellness (Shatkarma, asanas, pranayama, mudra, Nadaanusandhana)

Unit 3 - Yoga for wellness

  • 3.1 General introduction to human body and nine major systems of human body
  • 3.2 Introductions to sensory organs (Eyes, nose, ears, tongue, and skin)
  • 3.3 Basic functions of nine major systems of human body and homeostasis
  • 3.4 Yogic concept of health and wellness
  • 3.5 Concept of Tridoshas, Sapta Dhatu, Agni, Vayu and Mala; their role in wellness
  • 3.6 Concepts of Dinacharya and Ritucharya and their importance in well being
  • 3.7 Importance of Ahara, Nidra, and Brahmacharya in well being
  • 3.8 Yogic concept of mental hygiene: Maitre, Karina, Mudita, and Upeksha
  • 3.9 Importance of psychosocial environment for health and wellness
  • 3.10 Yogic concept and principles of Ahara (Mitahara, Yuktahara)
  • 3.11 Health benefits of Suryanamskara, Shatkarma, Asanas, Pranayama, and practices leading to Dhyana (as per the practical syllabus of the course)
  • 3.12 Salient features and contra indications of yoga practices for well being (as per the practical syllabus of the course)
  • 3.13 Knowledge of common diseases; their prevention and management by yoga
  • 3.14 Knowledge of role of yoga in the management of non-communicable diseases
  • 3.15 Concept of stress and yogic management of stress and its consequences

Yoga practical

1. Prayer

  • 1.1 Concept and recitation of Pranava
  • 1.2 Concept and recitation of hymns
  • 1.3 Selected universal prayers, invocations, and Nishpatti Bhava

2. Yogic Shat Karma

  • 2.1 Neti: Sutra Neti and Jala Neti
  • 2.2 Dhauti: Vamana Dhauti (Kunjal)
  • 2.3 Kapalbhati (Vatakrama)

3. Yogic Sukshma Vyayama and Sthula Vyayama

a. Yogic Sukshma Vyayama (Micro circulation practices)

  • Neck movement - Griva Shakti Vikasaka (I,II,III,IV)
  • Shoulder movement - Bhuja Valli Shakti Vikasaka, Purna Bhuja Shakti Vikasaka
  • Trunk movement - Kati Shakti Vikasaka (I,II,III,IV,V)
  • Knee movement - Jangha Shakti Vikasaka (II-A&B)
  • Ankle movement - Pada-mula shakti Vikasaka - A&B, Gulpha-pada-pristha-pada-tala shakti Vikasaka

b. Yogic Sthula Vyayama (Macro circulation practices)

  • Sarvanga Pushti
  • Hrid Gati (Engine daud)

4. Yogic Surya Namaskara with Mantra

5 Yogasana

  • 5.1 Tdasana, Hastottanasana, Vrikshasana
  • 5.2 Ardha Chakrasana, Padahastasana
  • 5.3 Trikonasana, Padmasana, Vajarasana
  • 5.5 Yogamudrasana, Parvatasana
  • 5.6 Bhadrasana, Mandukasana, Ushtrasana, Shashankasana, Uttana Mandukasana, Paschimottanasana, Purvottanasana
  • 5.7 Paschimottanasana, Purvottanasana
  • 5.8 Vakrasana, Ardha Matsyendrasana, Gomukhasana
  • 5.9 Makarasana, Bhujangasana, Shalabhasana, Dhanurasana
  • 5.10 Pavanamuktasana and its variations
  • 5.11 Uttanapadasana,Ardha Halasana, Setubhandhasana, Sarala-Matsyasana
  • 5.12 Shavasana

6. Preparatory Breathing practices

  • 6.1 Sectional breathing (Abdominal, thoracic, and clavicular breathing)
  • 6.2 Yogic deep breathing
  • 6.3 Anuloma Viloma / Nadi Shodhana

7. Pranayama

  • 7.1 Concept of Puraka, Rechaka, and Kumbhaka
  • 7.2 Ujjayee Pranayama (Without Kumbhaka)
  • 7.3 Sheetalee Pranayama (Without Kumbhaka)
  • 7.4 Sitkaree Pranayama (Without Kumbhaka)
  • 7.5 Bhramaree Pranayama (Without Kumbhaka)

8. Concept and demonstration of Bandha

  • 8.1 Jalandhara Bandha
  • 8.2 Uddiyana Bandha
  • 8.3 Mula Bandha

9. Concept and demonstration of Mudra

  • 9.1 Yoga Mudra
  • 9.2 Maha Mudra
  • 9.3 Vipareetakarani Mudra

10. Practices leading to Dhyana Sadhana

  • 10.1 Body awareness and breath awareness
  • 10.2 Yoga Nidra
  • 10.3 Antarmauna
  • 10.4 Recitation of Pranava and Soham
  • 10.5 Recitation of hymns
  • 10.6 Practice of Dhyana

b. Teaching skills (Methods of teaching yoga)

  • 1.1 Teaching methods with special reference to yoga
  • 1.2 Factors influencing yoga teaching
  • 1.3 Need of teaching practice and its use in yogic practice
  • 1.4 Teaching aids: Meaning and need, role of language, voice, fluency, clarity, and body language in an ideal presentation
  • 1.5 Methods of teaching yoga to an individual, small group, and large group
  • 1.6 Lecture cum demonstration in yoga: Its meaning, importance, and method of its presentation
  • 1.7 Lesson plan: Its meaning and need
  • 1.8 Preparation of lesson plan in yoga, preparation of lesson plan for an individual and for a group
  • 1.9 Presentation of lessons in specific yogic practices: Kriya, asana, pranayama, and Dhyana
  • 1.10 Assessment of a yoga class (detection and correction of mistakes)


Vikas Chothe

Retreat location

This teacher training is held online. Swasti Yoga Center is located in Pune, India (GMT+5:30), and they will live-stream yoga classes via Zoom, Google Duo, or Microsoft Teamse which you can participate in the comfort of your home.

What's included

  • 400-hour online yoga teacher training (Level 2)
  • Live sessions by a certified international faculty (3 hours per session)
  • 100 contact hours (Level 2)
  • 300 non-contact hours (Level 2)
  • Daily yoga sessions with rigorous preparation and training for yoga certification exams
  • All syllabus mentioned

What's not included

  • Accommodation
  • Food
  • Yoga props
  • Yoga certification board (Govt. of India) yoga exam fees

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
30 days / 29 nights
from --
Possible start dates

This online teacher training course is available daily from Monday to Saturday. You can start the course as soon as you enroll. Please book one week in advance. 

A self-paced program is available. Please send an inquiry to Swasti Yoga Center for more information. 

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