200 Hours Yoga Teacher Training in Rishikesh, India

   Introduction to Yoga

• A session to introduce the fundamentals of yoga, including a traditional Fire Ceremony to invoke positive energy.
• Gain insight into the brief history and origins of yoga, tracing its roots and evolution over time.
• Understand the different paths of yoga, such as Karma, Bhakti, Jnana, and Raja yoga, and their relevance in practice.

  Mantra & Mantra Chanting

Mantra: Mantras are sacred sounds, words, or phrases used to focus the mind and attain spiritual attention. It is a powerful tool for mental clarity and spiritual growth. Here are some key aspects of mantras:

1. Art of Mantra: Understanding how mantras work and their spiritual significance.
2. Science of Mantra: The scientific reasoning behind the sounds and vibrations in mantras.
3. Power of Mantra: The transformative effects of mantras on the mind, body, and spirit.
4. Formation of Mantra: How mantras are structured and their phonetic arrangement.
5. Mantra as a Religion: The role of mantras in various religious practices.
6. Vibration of Sound: The energetic vibrations produced by chanting mantras.

Mantra Chanting: Chanting mantras is a potent spiritual practice that creates harmony between body, mind, and soul. It helps in centering your energy and developing inner peace. Some popular mantras and their benefits include:

• Om Mantra: The primordial sound of the universe.
• Shiva Mantra: For peace and balance.
• Durga Mantra: For strength and energy.
• Kundalini Mantra: Awakens the Kundalini energy within.
• Ganesha Mantra: Removes obstacles and grants success.
• Gayatri Mantra: Purifies the mind.
• Maha Mritunjaya Mantra: For healing and longevity.
• Suryanamaskar 12 Mantras: A powerful chant for sun salutations.

  Hatha Yoga Asana & Theory 

• Learn the foundations of Hatha Yoga, which emphasizes balance through physical postures (asanas).
• Practice basic asanas to build strength and flexibility.
• Progress to intermediate and advanced asanas to deepen your practice.
• Understand the principles of sequencing and flow, creating a smooth transition between postures.
• Focus on alignment principles to ensure proper body positioning in each asana.
• Learn to apply adjustments and modifications for varying skill levels and body types.

Traditional Hatha Yoga

Traditional Hatha Yoga is a physical and mental discipline designed to promote wellness, strength, and flexibility. Our Hatha Yoga sessions include:

1. Pavanmuktasana Series 1, 2, & 3: For joint flexibility and digestion.
2. Surya Namaskar (Sun Salutation): A 12-asana sequence for energy and vitality.
3. Chandra Namaskar (Moon Salutation): A balancing sequence to cool the body.
4. Standing, Sitting, and Balancing Postures: For strength and stability.
5. Backbending, Forward Bending, and Twisting Postures: For flexibility and spinal health.
6. Inversions & Meditative Asana Series: To improve focus and internal balance.

Over 140 series of asanas are covered to build physical and mental discipline.

Theory of Hatha Yoga: Theory is essential to understanding the philosophy and purpose of Hatha Yoga. Topics include:

1. Hatha Yoga Philosophy: The spiritual framework of Hatha Yoga.
2. Yoga as Therapy: Healing through asanas and pranayama.
3. Connection with Chakras, Nadis, and Kundalini: The subtle body and energy flow.

  Pranayama & Shatkarma

• Master yogic breathing techniques such as Ujjayi, Nadi Shodhana, and Kapalabhati.
• Discover the benefits and effects of each breathing technique on the body and mind.
• Learn how to incorporate breathwork into your asana practice, enhancing energy flow and mindfulness.

   Pranayama (Breathing Practices)

Pranayama is the practice of controlling the breath, a vital life force. Our four-week pranayama course includes:

1. Week 1: Introduction to pranayama techniques.
2. Week 2: Deepening the practice and building core strength.
3. Week 3: Advanced breath retention and chakra awareness.
4. Week 4: Teaching practices and mastering breath control.

Key pranayama practices include:

• Nadi Shodhana (Anulom Vilom): Balancing breath through alternate nostrils.
• Kapalbhati: Energizing the body and clearing the mind.
• Ujjayi (Ocean Breath): Promoting calm and focus.

   Yoga Philosophy

Yoga Philosophy teaches the spiritual foundations of yoga. This includes:

• Week 1: Explore an overview of the Yoga Sutras of Patanjali or other significant yogic texts.
• Week 2: Study of the Yoga Sutras of Patanjali.
• Week 3: Exploring Bhagavad Geeta and Upanishads.
• Week 4: Chakras, Nadis, Kundalini, and deeper spiritual exploration. Understand the eight limbs of yoga, which outline a path for living a purposeful and enlightened life.

     Yoga Nidra (Psychic Sleep)

Yoga Nidra allows you to access a state between waking and sleeping. In this practice, you can achieve deep relaxation and rejuvenate your mind and body. The four-week course includes:

1. Week 1: Basic relaxation techniques.
2. Week 2: Visualization practices.
3. Week 3: Chakra awareness.
4. Week 4: Inner flame meditation.

    Yoga Cleansing (Shatkarma)

Shatkarma refers to six purification techniques that cleanse the body and mind. You’ll learn:

• Jihwa Dhauti: Tongue cleansing.
• Jalaneti: Nasal cleansing with water.
• Kapalbhati: Mind cleansing through rapid exhalation.

     Ashtanga Vinyasa Yoga

• An introduction to Ashtanga Vinyasa Yoga, a dynamic practice emphasizing breath and movement coordination.
• Learn and practice the Primary Series, a set sequence of postures in Ashtanga Yoga.
• Focus on adjustments and alignment to deepen your practice and prevent injury.
• Learn injury prevention and modifications to adapt the practice to your body’s needs.
• Understand teaching methodology for guiding others in Ashtanga Vinyasa Yoga.
• Experience the Mysore Style Practice, a self-led practice with instructor guidance.

• Introduction
• History
•  Awakening the Inner Fire
•  The Breath of Life (Prana)
•  Chakras
•  Eight Limbs of Yoga (Ashtanga Yoga)
•  The practice of K.Pattabhi Jois
•  Bandha practice
•  Drishti (Focusing the Attention)
•  Cleansing & Purification
•  Developing a pious platform for yogic practice
•  Use of yoga props and instruments
•  Sun Salutation A & B (week 1) – Surya Namaskar Series A & B
•  Standing Asana Series (week 2)
•  Sitting Asana Series (Week 3)
•  Finishing Asana Series (Week 3)
•  Teaching Practices (Traditional & Mysore Style- Week 4)
•  Padangustasana (Big toes Posture)
•  Pada hastasana (Hand under foot posture)
•  Utthita trikoṇasana (A+B) (Triangle posture)
•  Utthita parsvakonasana (A+B) (Extended side angle pose)
•  Prasarita padottanasana (A,B,C,D) (Intense wide leg stretch)
•  Parsvottanasana (Intense side stretch posture)
•  Utthita Trikoṇasana (A+B) Triangle posture
•  Utthita Parsvakonasana (A+B) Extended side angle pose
•  Prasarita Padottanasana (A,B,C,D) – Intense wide leg stretch
•  Parsvottanasana – Intense side stretch posture
•  Utthita Hasta Padangusṭasana- hand to big toe posture
•  Ardha bandha padmottanasana (Half-bound lotus forward bend)
•  Utkatasana (Fierce pose)
•  Virabhadrasana (Warrier pose) A+B
•  Dandasana (Staff pose)
•  Pascimattanasana (Intense west stretch or sitting forward bend)
•  Purvattanasana (Intense east stretch)
•  Ardha bandha padma pascimattanasana (Half bound lotus forward bend)
•  Tiryangmukha Eka pada pascimattanasana (Reverse the leg, one leg intense stretch)
•  Janusirsasana (Head-to-knee pose)
•  Marichyasana (Leg Binding Pose)
•  Navasana (Boat Pose)
•  Bhujapiḍasana (Shoulder Pressure Pose)
•  Kurmasana (Tortoise Pose)
•  Suptakurmasana (Reclining Turtle Pose Yoga)
•  Garbhapindasana (Womb Pose)
•  Kukkutasana (Cockerel Pose, or Rooster Posture)
•  Baddha Konasana (Bound Angle Pose, Butterfly Pos
•  Upavistha Konasana (Seated Angle Posture)
•  Suptakonasana
•  Supta Padangustasna
•  Ubhaya Padangustasna
•  Urdhvamukha Pascimattanasana
•  Setubandhasana (Bridge Pose)

Finishing Postures

• Urdhva Dhanurasana (upward bow posture)
•  Salaṁba sarvangasana (shoulder stand posture)
•  Halasana (plough posture)
•  Karṇa pidasana (ear pressure posture)
•  Pindasana (Embryo Pose)
•  Matsyasana (Fish Pose)
•  Uttanapadasana (Leg Lifting Posture)
•  Chakrasana (Wheel Pose)
•  Shirshasana (Yoga Headstand)
•  Baddhapadmāsana (Bound Lotus Posture)
•  Yoga Mudra
•  Padmasana (Lotus Pose)
•  Utpluthiḥ
•  Savasana (Corpse Pose)

    Anatomy and Physiology

• Develop a basic understanding of human anatomy as it relates to yoga practice, especially the skeletal, muscular, and respiratory systems.
• Learn how these systems are involved in asanas and pranayama.
• Understand the importance of preventing injuries and promoting safe practice.

In yoga, anatomy is a crucial subject for yoga teachers and learners. In the class, you will get to know physical anatomy and spiritual anatomy.

     Physical Anatomy

• Introduction to Body
•  Bodily Structures
•  Body Planes
•  Anatomical Movements
•  Bones of the Skull
•  Cervical Vertebrae
•  Shoulder Girdle/ Arm Bones/ Pelvic Region
•  Deformities of the Spine
•  Lower Extremity
•  Tendons and Ligaments
•  Muscular System
•  Nervous System
•  Respiratory System

    Spiritual Anatomy

• Nadi (Energy Channel)
•  Chakras (Energy Centres)
•  Kundalini (Prime Energy and Souce of All Creativity)
•  Pancha kosha (5 Layers)
•  Pancha Mahabhuta (5 Elements and Body Structure)
•  Tri-Guna (Three Attributes)

    Meditation and Mindfulness

Meditation is essential for mental clarity and stress reduction. It helps you focus and access a deep state of relaxation. Our course focuses on:

• Week 1: Introduction to various meditation techniques that enhance mental clarity and calm.
• Week 2: Learn how to develop mindfulness and focus during both meditation and physical practice.
• Week 3: Understand the benefits of regular meditation and its impact on overall well-being.
• Week 4: Chakra awareness and Kundalini meditation.

Meditation is essential for mental clarity and stress reduction. It helps you focus and access a deep state of relaxation. Our course focuses on:

1. Week 1: Introduction and foundation building.
2. Week 2: Concentration and focus techniques.
3. Week 3: Meditation practices for mental clarity.
4. Week 4: Chakra awareness and Kundalini meditation.

You’ll explore various styles such as:

• Himalayan Meditation: Traditional practices of inner awareness.
• Nada Meditation: Using sound and mantra for mindfulness.
• Active Meditation: Techniques like dynamic or walking meditation.

     Anatomy & Physiology

Understanding physical and spiritual anatomy is essential for yoga practice:

• Physical Anatomy: Understanding bones, muscles, respiratory and nervous systems.
• Spiritual Anatomy: Studying chakras, nadis, and kundalini energy.

Yoga Therapy

Yoga Therapy combines postures, pranayama, and meditation for healing and balance. You’ll learn:

• Therapy for Common Diseases: Using yoga to manage and heal illnesses.
• Healing Practices: Techniques for body and mind alignment.

    Ayurveda

Ayurveda, the ancient Indian healing science, explains how to balance the body’s elements to promote health. You’ll study:

1. Panchamahabhuta (Five Elements): Earth, Water, Fire, Air, and Space.
2. Kapha, Vata, and Pitta Doshas: Balancing the body’s constitution.

     Mudras

Mudras are hand gestures that influence energy flow in the body. You’ll learn:

• Gyan Mudra: For wisdom and concentration.
• Prana Mudra: For vitality and health.

Mudra is a symbolic gesture. It is normally practices with hands and fingers, explaining the flow of energy in the subtle body. It brings a wondrous change in body and mind.

The 200 Hours Yoga Course explains,

• Mudras
•  The Secrets of Mudra
•  The Position of Elements in the Hands
•  The Need for Mudra
•  Advantages of Mudras
•  Special Guidelines About Mudra
•  Gyan Mudra (Gesture of Wisdom)
•  Purn Gyan Mudra (Gesture of Complete Wisdom)
•  Vairagya Mudra (Gesture of Dispassion)
•  Abhaya Mudra (Gesture of Fearlessness)
•  Dhyana Mudra (Meditation Mudra)
•  Vayu Mudra (Gesture of Air)
•  Pran Mudra (Gesture of Prana)
•  Prithvi Mudra (Gesture of Earth)
•  Surya Mudra (Gesture of Sun)
•  Varun Mudra (Gesture of God of Water)
•  Shoonya mudra (Gesture of Openness, Space)
•  Pran-Apan Mudra (Gesture of Prana Apana)

    Bandhas (Energy Lock)

Bandhas are techniques that lock and release energy in the body. You’ll learn:

• Mula Bandha: The root lock.
• Jalandhar Bandha: The throat lock.
• Uddiyana Bandha: The abdominal lock.

     Teaching Methodology

In addition to being a practitioner, you’ll learn how to effectively teach yoga by:

1. Demonstrating proper posture.
2. Guiding students through safe and effective sequences.
3. Aligning and adjusting students for optimal benefits.