21 Day 200 - Hour Yoga Teacher Training and Nature Tour in Kathmandu, Nepal

What you will learn during the course?

Every morning starts with mantra chanting or sadhana (5 hours).

• Philosophy: 20 hours

Yoga philosophies and traditional texts such as the Yoga Sutras and Hatha Yoga Pradipika will be studied. You will learn about yoga and its origin and history.

• Practice: 100 hours

You will practice and learn how to teach different asanas, pranayamas, kriyas, chanting, mantra, mudra, meditation, and other traditional yoga techniques.

• Teaching methodology: 15 hours

It includes communication skills, teaching styles, teacher qualities, the learning process of the student, understanding group dynamics, class preparation, and other skills that are essential to address various group settings.

• Anatomy and physiology: 20 hours

This will include human physical anatomy and physiology as well as energy anatomy and physiology. You will study anatomy and physiology, and their application to yoga practice.

• Yogic diet, lifestyle, and ethics: 10 hours

You will study the yogic lifestyle such as the principle of non-violence (ahimsa), the concepts of dharma and karma, and the ethics of yoga teachers. You will be introduced to Sattvic meals and their importance for detoxifying your body.

• Practicum: 20 hours

The 20-hour practicum will help you become a successful yoga teacher all around the world with the art of sequencing and creativity in the class. Every trainee will practice as the lead yoga teacher, observe others, and give and receive feedback.

• Questions and answers and group discussions: 10 hours

These sessions will include a discussion of overall training, trainees’ reports on their experiences, and other training-related questions.

Daily schedule

Day 1

• Pick-up from the airport and transfer to the Hotel Tradition and Spa
• Meet yoga teachers who will provide you instruction book and discuss the entire course
• Dinner and overnight

Day 2 - 5

• 06:30 Satkarma, chanting, and pranayama
• 07:00 Herbal tea break
• 07:15 Mantra chanting, yogasana and pranayama
• 09:30 Breakfast
• 10:30 Theory class and yogic relaxation
• 13:00 Lunch
• 14:00 Self-study
• 15:00 Meditation and workshop
• 16:45 Tea break
• 17:00 Asana practice
• 18:30 Dinner
• 19:30 Self-study and Sadhana

Day 6

• 06:30 Satkarma, chanting, and pranayama
• 07:00 Tea break
• 07:15 Mantra chanting, yogasana and pranayama
• 09:30 Breakfast
• 10:30 Theory class and yogic relaxation
• 14:00 Drive to Heritage Site Temple tour - Pashupatinath, Boudhanath, Swoyambhunath Stupa
• 17:00 Back to hotel
• 17:30 Ayurvedic massage
• Dinner, self-study, and overnight

Day 7 - 12

• 06:30 Satkarma, chanting, and pranayama
• 07:00 Herbal tea break
• 07:15 Mantra chanting, yogasana and pranayama
• 09:30 Breakfast
• 10:30 Theory class and yogic relaxation
• 13:00 Lunch
• 14:00 Self-study
• 15:00 Meditation and workshop
• 16:45 Tea break
• 17:00 Asana practice
• 18:30 Dinner
• 19:30 Self-study and Sadhana

Day 13

• 06:30 - 08:30 Cleansing your body, Sankha Prachalan (clean your stomach) under supervision
• 09:00 Very light meal called Khichadi, cooked with rice lentil soup, and ghee
• 10:00 3 hours of full rest
• 14:00 Anatomy and Philosophy Theory class
• 16:00 Meditation
• 19:00 Dinner, self-study, and overnight

Day 14 - 17

• 07:15 Mantra chanting, yogasana and pranayama
• 09:30 Breakfast
• 10:30 Theory class and yogic relaxation
• 13:00 Lunch
• 14:00 Self-study
• 15:00 Meditation and workshop
• 16:45 Tea break
• 17:00 Asana practice
• 18:30 Dinner
• 19:30 Self-study and Sadhana

Day 17 - 18

• 07:15 Mantra chanting, yogasana and pranayama
• 10:30 Nature Hike to Shivapuri Forest and visit Nagi Gumba
• 15:00 Back to hotel
• 16:00 Philosophy and meditation
• 19:00 Dinner, self-study, and overnight

Day 19

• 06:30 Nasal cleansing under the supervision of a yoga guru. Clean your nose, tongue, and throat
• 09:00 Breakfast
• 11:00 Theory examination
• 13:00 Lunch
• 15:00 Practical examination
• 19:00 Dinner, self-study, and overnight

Day 20

• 07:15 Mantra chanting, yogasana and pranayama
• 09:30 Breakfast
• 11:00 Certification ceremony where the Grand master will give you your certificate
• 13:00 Lunch
• 14:00 Walk around a small forest or stay at the ashram and meditate with Grand master
• 17:00 Drive back to the hotel
• 17:30 1-hour Ayurvedic massage
• 19:00 Dinner, self-study, and overnight

Day 21

• 07:15 Mantra chanting, yogasana and pranayama
• 09:30 Breakfast
• Finish with a goodbye ceremony with the Traditional Khada
• Drop at the airport or extend your holiday

Note: The timing and itinerary can be changed without any prior notice of any weather and circumstances. Every morning there is a one-hour yoga and meditation and when back to Kathmandu there's one hour Ayurvedic massage at 17:00 to 18:00 in winter and summer at 18:00 to 19:00.

What you will learn:

Warm up your body Surya Namaskar (sun salutation) - Stretching body and various posture

Pranayama is a core yogic practice that involves the regulation and control of breath. It originates from the Sanskrit words.

Prana - Life force or vital energy

Ayama - Extension, expansion or control

So, Pranayama means expanding or controlling the life. It is considered a bridge between physical body and the mind - (mental and spiritual) and is one of the eight limbs of Ashtanga yoga as outlined by Patangali yoga sutra.

Benefits of pranayama

• Improve lung capacity and respiratory health
• Balance the Nervous system ( Reduce street, anxiety)
• Purifies nadis ( energy channels )
• Enhance concentration and clarity
• Balance seven chakra of human body
• Boosts immune function
• Supports emotional and mental stability
• Prepare the mind for meditation.

Types of Pranayama

• Nadi Sodhana (alternate nostril breathing) - Cleanses nadis - energy channels (balance the left and right brain), calms the mind, relieves stress and anxiety.
• Anulom Vilom - Inhale breath through one nostril exhale through the other. Balances energy and reduces mental tension
• Bhastrika - Bellows Breath - Technique - Slowly but forceful inhalation and exhalation using abdominal muscles. Effect:- Energizing remove toxins , Improve Oxygen flow
• Kapalbhati - Technique- Passive inhale-forceful exhale through the nose - Effects - Detoxifies body. activates brain and digestive fire.
• Bharamari (Humming Bee Breath - Inner Om chanting) Inhale deeply and exhale with humming sound like Bee.-- it makes Calms nervous system . helps insomnia and emotional tension.
• Uijayi (Victorious Breath) slight constriction of the throat during slow, deep breathing - Builds heat helps focus during meditation and asanas .
• Sheetali and Shitkari -Inhaling through a rolled tongue or through teeth and exhaling through nose- Cools body and mind reduces anger and stress.
• Om Chanting - chanting start from Muladhar chakra continue to sahsradhar Chakra--Active all nervous system includes body and mind

Steps of Practicing Pranayama

• Sit is a comfortable meditation posture --Padmasana or Sukhasana
• Keep spine erect and eyes closed
• Relax your body and bring attention to your natural breath
• Begin with basic techniques like Anulom Vilom or Nadi Sodhana
• Gradually increase the duration and intensity under guidance
• Practice on an empty stomach and in well verified space.

Precautions

Always practice under the guidance of a train teacher if new

Avoid forceful breathing if high blood pressure heart disease or pregnancy

Start slowly and build gradually

Finally, Pranayama is more then breathing technique - It's a way to harmonize body, mind, and soul with consistent practice it leads inner peace, clarity, Spiritual growth and better health.

You can adopt a yogic lifestyle and help them in doing practice rightly. So later when they pursue yoga teaching as a career or just teaching part-time, they should be able to teach correctly to deliver the optimum benefits of yoga science.