28 Day 300-Hour Advanced Hatha and Ashtanga Yoga Teacher Training in Rishikesh

Facilities

This teacher training is a multi-style course for intermediate and advanced-level students, with more than just basic knowledge of yoga. After the completion of the course, the students will be given a certification for the 300-hour yoga training course, from Yoga Vidya Mandiram School, which will make them eligible to register with Yoga Alliance. This 300-hour yoga teacher training will be held by experienced reputed meditation guides and the team of accomplished yoga teachers.

The teachers and guides include an Ayurvedic doctor who feels privileged to share his/her knowledge and practice of ancient traditions with modern elements of medical sciences (yoga anatomy and physiology).

This training course aims to provide a solid foundation in different aspects of yogic disciplines that prepare them to adopt yoga as their life profession. In addition, this 300-hour yoga training course includes mantra recitation (mantra - Japa), daily joints and glands practices (granthi - vimochana - kriya), yoga postures (yoga asanas), meditative steps of doing asanas, six cleansing exercises (shat karma), science of breath (pranayama), yoga energy locks (Bandha) and yoga gestures (Mudra), meditation (Dhyana), yogic sleep (yoga Nidra), history and philosophy of yoga (yoga Darshana), yogic anatomy and physiology of human body, basic principles of Ayurveda, asana alignment practicum classes, yoga teaching practice, and teaching methodology. Yoga psychology enhance the students' learning at various levels; mentally and emotionally by which they learn to adopt the yogic disciplines in daily life. This intensive course helps the students to establish a harmonious lifestyle.

Course curriculum

Mantra chanting

• Intro to Mantra science
• Basic mantras: aum, gayatri, trayambakam, guru, shanti etc.
• Morning prayers and Evening prayers
• Meal prayers
• Study prayers
• Health prayers
• Surya-namaskara 12 mantras along with bija mantras
• 1-20 Sanskrit counting
• Names of the asanas
• Selected yoga-sutras recitation

Hatha Yoga Asanas

• Meditative steps of performing the hatha yoga; centering, entering, refining, holding, coming out, and reflection
• Astanga vinyasa flow - series 1 & 2
• Surya namaskar (sun salutations) - dynamic surya namaskar, surya namaskar with breath awareness, surya namaskar with bija-mantra chanting
• Modifications of yoga asanas
• Types of yoga asanas - standing, sitting, backward bending, forward bending, spinal twisting, fire series, inversion, shavasana etc.
• Alignment and art of adjustment
• Preventing common injuries
• Counter pose
• Contraindications
• Yoga asanas benefits

Pranayama (the science of breath)

• Introduction to science of breath
• Physiology of pranayama
• Postures for pranayama
• Establishment of diaphragmatic breathing
• 1:1, 1:2 and 1:4 breathing practices
• Different practices of pranayama: nadi shodhana, ujjayee, kapalabhati, bhastrika, shitali, shitkari, brahmari, and anuloma viloma, suryabhedi, and various types of kumbhaka pranayama and others
• Benefits or pranayama practices
• Guidelines for regular pranayama

Bandhas (lock)

• Jalandhara-bandha (chin lock)
• Uddiyana-bandha (abdominal lock)
• Moola-bandha (root lock)
• Maha-bandha (great lock)

Mudra Vijnana (Science of Graceful Gestures)

• Intro to mudras and their importance in yoga practices
• Mudra and its psychology
• The elements residing in the fingers and five mudras: akasha-mudra, jnana-mudra, agni-mudra, varuna-mudra, and prithvi-mudra
• Other important mudras: dhyan-mudra, prana-mudra, apana-mudra, linga-mudra, shunya-mudra, vishnu-mudra, bhairava-mudra, and hridaya-mudra

Satkarma or Cleansing Exercises

• Jala-neti
• Sutra-neti
• Kunjala
• Trataka
• Agnisara
• Nauli

Practice Relaxation and Yoga Nidra

• Introduction to the concept and practices of relaxation
• Relaxation in daily life
• Sequence of relaxation
• Tension and relaxation exercises
• Systematic relaxation exercises
• 31 points relaxation exercise
• 61 points relaxation exercise
• Preparation for yoga-nidra
• 61 blue star relaxation

Meditation

• What is meditation and what is not?
• Meditation in daily life
• Yoga asanas for meditation
• 2-5 minutes meditations
• Steps into basic meditation
• So-ham mediation
• Mantra and meditation
• Spinal breath
• Sushumna breath through chakras

Yoga Anatomy and Physiology

• Introduction about Yoga anatomy and physiology
• Systems: Digestive system, Circulatory system, Respiratory system, Muscular system, Nervous system, Endocrine system, Skeletal system, Excretory system, Lymphatic system, Homeostasis
• Stress: Introduction
• Humoral theory (in ancient Indian medicine, Greek medicine and modern medical science)
• The Brain and its sub cortical centers
• Stress and Neuro-endocrinal changes
• Therapy principles for stress disorders
• Stress management through yoga: Asana (physical postures), Pranayama (breathing practices), Dhyan (meditation)
• Effect of yoga posture on muscles and systems
• Nadis (energy channels)
• Chakras (energy plexus)
• Pancha tattva (five great elements)
• Panchakosha (five sheaths)
• Pancha pranas (five vital energy)

Yoga philosophy, Life-style and Yoga Ethics

• General introduction: six schools of Indian philosophy
• Philosophy in daily life
• Elementary intro to Samkhya and Yoga philosophies
• The Yoga-sutras of Patanjali
• History of Yogic science
• Astanga-yoga: yama, niyam, asana, pranayam, pratyahara, dharana, dhyana, and samadhi
• Introduction to Vedanta (Yoga of the Upanishads)
• The yoga of the Bhagavad-gita
• The tantric yoga
• Yoga Ethics: Yamas and Niyamas, More on the ethics of a teacher
• Daily life style of a sadhaka

Yoga and Ayurveda (Science of Life)

• Intro to Ayurveda
• Philosophy of Ayurveda
• The concept of tri-dosha
• The concept of tri-gunas
• Ayurveda and the balanced diet
• Balance of the mind and body through proper diet as prescribed in Ayurveda

Teaching Methodology

• Learning to instruct and guide
• Main points: Teaching to what you observe, Timing a class, Greeting/Centering, Sequence in teaching
• Theme-ing a specific posture
• Classroom Organization
• Demonstration
• Health Concerns
• Language
• Modification in Posture
• The role of a teacher
• The practice and service of teaching yoga

Yoga Practicum

• Class sequences
• Develop intention for classes
• Self-evaluation
• Assignments
• Practice teaching
• Feedback
• Group discussion
• Questions and answers
• Home work

Typical Daily Schedule

• 05:00 Wake Up!
• 06:00 - 06:30 Mantra chanting, and shat karma
• 06:30 - 08:00 Warm-up exercises, joints and glands following hatha yoga asanas
• 08:00 - 08:30 Pranayama and breathing practices, mudras, bandhas, meditation
• 08:30 - 10:00 Breakfast and free time
• 10:00 - 12:00 Yoga Philosophy
• 12:00 - 14:00 Lunch and free time
• 14:00 - 15:15 Anatomy and physiology workshop, and Ayurveda
• 15:15 - 16:00 Tea break
• 16:00 - 18:00 Astanga Vinyasa and Practice teaching
• 18:00 - 20:00 Dinner and free time
• 20:00 - 21:00 Guest lectures, Satsanga, meditation, audios and videos, self-study, inner dialogue
• 21:00 Go sleep!

It is advised that you arrive at the yoga school one day before the course starts.

You will have the opportunity to explore the surroundings and visit the nearby holy shrines.

This yoga teacher training will be held at Yoga Vidya Mandiram Yoga School, Rishikesh, India. The yoga school is located in the heart of the sacred township of Rishikesh, on the bank of the holy river Ganges and at the foothills of the Himalayas, the abode of yogis. The school is in a wonderful magical place, only a short walk from the main town and the bank of the river, and it is the perfect location for your activities.

Nearby places

• Dehradun’s Jolly Grant Airport (DED), 15 kilometers

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During this yoga training, you will be served three daily delicious and healthy vegetarian meals; breakfast, lunch and dinners. Filtered water, herbal tea, and snacks are also available. The menu is creative and balanced with proteins so you feel full and satisfied. If you are planning to have fast in any day, please inform Yoga Vidya Mandiram for avoiding food waste.

• Shopping
• Surfing
• Visit nearby temples and shrines

• 27 nights accommodation
• Daily vegetarian breakfast, lunch, and dinner
• Filtered water, herbal tea, and snacks
• Free Wi-Fi connection
• Free use of yoga tools during the course
• Local sightseeing exploration
• Neti pot and sutra neti
• Quality 300-hours teacher training course that follows the standards of Yoga Alliance, and the corresponding certificate upon completion
• Textbooks, printed study handouts and 300-hours yoga teacher training manual

• Airfare
• Airport transfers
• Additional meals and activities
• Personal expenses

Recommended Airports

• A reservation requires a deposit of 30% of the total price.
• The deposit is non-refundable, if the booking is cancelled.
• The rest of the payment should be paid on arrival.