The 500 hour yoga teacher training program
After completing the whole 500 Hours Yoga Teacher Training Program, you can feel the life-changing experience that will benefit you in a quite positive way. Specially designed for yoga seekers all around the world, this 500 Hours Yoga TTC will take you to the depths of your knowledge of yoga.
Certainly, this course will strengthen your practice and learning of yoga and further build your existing skills in the yogic field. So, through Vinyasa Yoga Ashram, give your yogic life a bright new way.
Important point
Completing both the 200 and 300 hours of yoga teacher training with the same yoga school ensures both consistency and depth. This is the fastest way to complete all your course requirements.
Ashtanga yoga
It comes with the benefits of the enhancement of flexibility and strength, stress management techniques, and attainment of inner calmness. Ashtanga yoga is the yoga style of exercise created by K. Pattabhi Jois. It is the eight limbs in the Yoga Sutra outlined by Patanjali that comprises postures, concentration, meditation, and ethical and moral guidance.
Started by five repetitions of Surya Namaskar A and B respectively and followed by a standing sequence, the practice of Ashtanga forces you to grow and stay focused.
Moving your body powerfully and quickly during Ashtanga will also help in the purification of mind and body.
Vinyasa flow yoga
Vinyasa is a Sanskrit word that means "variations within prescribed parameters." This style of yoga is a breath-initiated process. This yoga style helps in synchronizing the bond between your daily life actions with the intent of moving towards the important aspects of life. Vinyasa or Flow yoga comprises various identical postures, the order of which often changes. This yoga type is has a flowing rhythm at a quick pace that links your breath with the movements.
The two classes of Vinyasa cannot be alike. Vinyasa flow helps in preventing repetitive injuries and helps in building a more balanced body.
Excursions
Rishikesh is situated on the land of the divine and spirituality. To experience the beauty and the enthusiasm of the city of yoga, you will visit the sacred places of Rishikesh.
There will be two excursions per month in the course, and you may go to any of the following places:
- Ganga beach
- Vashishta cave
- Sunrise trek
- Waterfall trek
Prerequisites
A high degree of self-motivation is required for all aspects of the course. The practice and especially the teaching of yoga demand a high degree of self-discipline and purity. To ensure the success of the program, participants are required to attend all spiritual activities, meditation sessions, lectures and asana classes.
Meat, fish, eggs, alcohol, tobacco, drugs and nudity are prohibited during the course as they are counterproductive to the yoga practice. Participants who do not comply with the school rules may be dismissed from the course.
Rules for students
Smoking and alcohol are strictly prohibited in the school. If you are having a fast any day, you have to inform the kitchen manager to food waste. Always stay disciplined, respect the teachers and follow all rules. Always be on time. If you are late, you will not be permitted to join the class.
Clear your books of account before departure from Vinyasa Yoga Ashram. Before departure return your books, maps or any goods which you borrowed. Vinyasa Yoga Ashram provides accommodation for the student who joins the yoga course. Any friends or relatives will not be included in accommodation; however, they can stay in school by renting another room. The student has to be present in all scheduled programs of Vinyasa Yoga Ashram.
Course syllabus
Ashtanga yoga
500 hours is a combination of 200 and 300 hours of yoga TTC. You start with the primary series in the first month and then progress gradually to the intermediate series of Ashtanga yoga. You will be systematically guided through the complete sequence created by K. Pattabhi Jois in a traditional way which includes:
Month 1
- Week 1 - Introduction to Ashtanga yoga (primary series) followed by sun salutations A and B
- Week 2 - Standing sequence postures and use of yoga props
- Week 3 - Seated sequence postures and finishing sequence postures
- Week 4 - Mysore style and teaching practice
Month 2
- Week 1 - Practice of primary series guided by the instructor and Mysore style practice
- Week 2 - Starting with intermediate series halfway
- Week 3 - Full intermediate series guided by the instructor
- week 4 - Mysore-style intermediate series and teaching practice
Vinyasa flow
- Introduction and benefits of Vinyasa flow
- How to design a Vinyasa flow sequence
- Vinyasa flow for peak postures
- Importance of breathing in Vinyasa flow
- How to cute or instruct the Vinyasa flow for different levels of practitioners
In the last week of both 200- and 300-hour courses, students will be asked to prepare their own flow and guide the class.
Yoga philosophy
Yoga philosophy is one of the six major orthodox schools of Hinduism. Ancient, medieval and most modern literature often refers to the yoga school of Hinduism simply as Yoga. It is closely related to the Samkhya school of Hinduism. The Yoga Sutras of Patanjali is a key text of the Yoga school of Hinduism.
- Introduction to yoga philosophy (Yog Darshan) and its evolution
- Patanjali Yoga Sutras in detail
- Nadis (Ida, Pingala and Sushumna) in detail
- Chakras in detail
- Eight limbs of Ashtanga yoga
- Pancha - Vayus, Panchakoshas
- Life stories of yogis (inspiring stories)
Anatomy and physiology
- Introduction to applied yoga anatomy
- Anatomical explanation of asana
- Importance of movements
- introduction to a skeleton system
- Understanding joint mobility and their restrictions
- Introduction to the muscular system
- Muscle contractions in detail
- Tension, tightness, strength weakness of a muscle
- Understanding flexibility and strength in detail
- Muscle relaxation technique
- Co-activation of muscles and bandhas
- Musculoskeletal system
- Neuromuscular system
- Anatomical exploration of an exercise or posture
- The yogic approach to breathing and circulation
Pranayama and breathing exercise
- Introduction and benefits of pranayama
- Introduction of meditative poses and mudras
- Introduction of bandhas (locks) and kumbakhas (breath retention)
- Knowledge sharing and regular practice of below mentioned breathing exercises:
- Clavicular, thoracic and diaphragmatic Breathing
- Yogic breathing
- Ujjayi, Bhastrika, Kapalbhati, Surya – Bhedi
- Nadi – Sodhana, Bhramari, Chandra – Bhedi, Sheetali, Sheetkari
Shatkarma (yogic cleansing practices)
Hatha Yoga, as described in the early yoga Upanishads, was made up of the shatkarma and is a very precise and systematic science. Shat means ‘six’ and karma means ‘action.’ The shatkarma consist of six groups of purification practices. The aim of Hatha yoga and therefore of the shatkarma is to create harmony between the two major pranic flows, ida and pingala thereby attaining physical and mental purification and balance.
- Jalaneti satkarma (nasal cleansing with salty water)
- Rubber-neti (nasal cleansing with a rubber string
- Eye-cleansing
- Kapalbhati - cleansing the lungs
- Kunjal - stomach cleansing
- Shankprakshalan
- Dhauti Kriya
Teaching methodology
Teaching method comprises the principles and methods used by teachers to enable student learning. These strategies are determined partly on the subject matter to be taught and partly by the nature of the learner. It is the primary role of teachers to pass knowledge and information onto their students.
- How to sequence a class
- How to work with breathing and posture to create an appropriate sequence
- How to adjust
- How to work with different level of students
- How to cue or instruct for different level of students
- Building positive and conscious communication, friendship and trust
- Time management
- Qualities of a teacher
- Principles of demonstration, observation
- Assisting and correcting the postures
- Use of voice in class
- Mental and emotional preparation for teaching
- Class preparation
- Step by step class structure planning
Asana alignment and adjustment
- Fundamentals and need for body alignment in yoga asanas
- Alignment of different postures like standing, seated, backward extension, forward extension, twisting, inverted postures
- Alignment explanation covers:
- How to perform the posture
- Correct alignment
- Common mistakes andprecautions
- Contraindication
- Benefits
- Modifications
- Verbal adjustments
- Hands on adjustments
Meditation
- Introduction and importance of meditation
- Tips to improve concentration in order to avoid distractions during meditation
- Different types of meditation techniques like:
- Om / mantra meditation
- Trataka
- Dynamic meditation
- Silent meditation practice Japa meditation
- Ajapa japa
- Antar mouna
- Nada brahma meditation
- Yoga Nidra
Evaluation
Students will be tested based on:
- Written test
- Asana practical test
- Vinyasa flow teaching to the class
- Attendance, performance and behavior
Additional experiences
- Sound healing
- Keertan meditation
- Beach yoga
- Acro yoga
- Yin yoga
- Partner yoga
- Observing silence
Note: all these additional classes are not part of the course but are included additionally.
Recommended books for 500 hour yoga teacher training
- Hatha Yoga Pradipika by Swami Muktibodhananda
- Meditation and Its Methods by Swami Vivekananda
- Asana Pranayama Mudra Bandha by Satyananda Saraswati
- Patanjali Yoga Sutras by Swami Vivekananda
- Inside the Yoga Sutras: A Comprehensive Sourcebook for the Study & Practice of Patanjali's Yoga Sutras by Jaganath Carrera
- Prana And Pranayama by Swami Niranjanananda Saraswati
Note: All classes are mandatory. Only in case of an emergency or illness can one take leave with respective teacher's permission. Uninformed leaves won't be accepted and this will leave bad impression on student's monthly performance.
Daily schedule for 500 hour yoga TTC
- 05:00 - Morning bell
- 06:00 - 07:00 Shatkarma and pranayama
- 07:00 - 08:30 Vinyasa flow yoga
- 8:30 - 9:30 Breakfast in silence
- 09:30 - 10:30 Yoga philosophy
- 10:45 - 11:45 Yoga science and yoga anatomy
- 12:00 - 13:00 Alignment - adjustment - methodology
- 13:00 - 14:00 Lunch in silence
- 16:00 - 17:30 Ashtanga yoga
- 18:00 - 19:00 Meditation and mantra chanting
- 19:10 - 20:00 Dinner in silence
- 22:00 - Lights off
Course timeline
Check in
- Date: 1st of month
- Time: 10:00
Opening ceremony
- Date: 1st of month
- Time: 16:00
Certification ceremony
- Date: 28th of following month
- Time: 10:00
Check out
- Date: 29th of following month
- Time: 10:00
