22 Day 200 - Hour Classic Hatha Yoga Teacher Training in Rishikesh, India

Set in the serene foothills of the Himalayas, Rishikesh—the yoga capital of the world—provides the perfect spiritual atmosphere to connect deeply with your practice. This immersive training is ideal for beginners and intermediate practitioners who wish to build a strong foundation in yoga philosophy, asana, pranayama, meditation, and teaching methodology.

Whether your goal is to become a certified yoga teacher or simply to expand your practice, this course will guide you through a powerful inner journey that aligns body, mind, and spirit. Join this training and become part of a global community of conscious yoga practitioners. Discover your potential, awaken your inner teacher, and step onto the path of self-realization.

• Authentic Hatha yoga training rooted in ancient indian yogic traditions, taught by experienced and dedicated indian teachers.
• Spiritual location in Rishikesh, the sacred yoga capital of the world, nestled in the Himalayan foothills beside the holy Ganges River.
• Traditional ashram experience, where you’ll live a yogic lifestyle, follow a disciplined schedule, and immerse yourself in pure, sattvic living.
• Comprehensive curriculum covering asana, pranayama, meditation, philosophy, anatomy, teaching methodology, and yogic lifestyle.
• Small group size for personalized attention, hands-on adjustments, and deeper connection with teachers and fellow students.
• Daily practice and inner work, including kriyas, mantra chanting, and guided meditation to enhance personal transformation.
• Cultural immersion activities, such as Ganga aarti ceremony, nature excursions, temple visits, and satsangs with spiritual masters.

Overview

This 200-hour classic Hatha yoga teacher training spans 22 days (200 hours) of immersive residential learning, combining traditional teachings with modern methodology. It’s designed for both beginners and those with some experience.

Course syllabus

• Techniques, training, and practice asana / assignment / pranayama / meditation - 110 hours
• Anatomy and physiology - 20 hours
• Yoga humanities history / philosophy / ethics - 30 hours
• Professional essentials teaching methodology / professional development / practicum - 40 hours

1. Pranayama (yogic breathing techniques)

Pranayama is a breathing practice or breath regulation technique. "Prana" means "Life Energy," and "Yama" means "Control," making the meaning the control of breath or life energy. It comprises physiology, methodology, and practicum. Pranayama is the process of controlling breathing or vital energy in the body. In this subject, students learn methods to control their breath and function with vital energy in the central body part. It is an important subject for our students to make them professionally sound for their Yogic future.

• Introduction of pranayama
• Natural breathing
• Abdominal breathing
• Cavicular breathing
• Thoracic breathing
• Yogic breathing
• Nadi Shodhana
• Bhastrika
• Kapalbhati
• Bhramari
• Shitali
• Shitkari
• Surya Bhedi
• Chandra Bhedi

2. Mudra (gestures)

In simple terms, Mudra is a sign language or gesture to express the state of mind through the actions of fingers. It awakens the internal and dormant energy of the yogi's body. Some of the yoga mudras are Jnana/Gyan Mudra, Chinmaya Mudra, Vayu Mudra, Agni Mudra, Varun Mudra, Prana Mudra, and Surya Mudra.

• Jnana mudra
• Chin mudra
• Yoni mudra
• Bhairava mudra
• Hridaya mudra
• Nasikagra mudra
• Khechari mudra

3. Bandha (locks)

Bandha means to hold, tighten, bind, or lock. Practicing it regularly helps the prana energy to be stored in a particular part of the body. It also awakens Kundalini by controlling Prana.

• Introduction of bandha
• Moola bandha
• Uddiyana bandha
• Jalandhara bandha
• Maha bandha

4. Meditation (dhyana)

Meditation is the peaceful state of mind. It is a mental exercise that involves relaxation, focus, and awareness. This exercise is usually done individually while sitting in a calm position and with eyes closed. It is an important subject for our students to make them professionally sound for their yogic future.

• Introduction to meditation
• Benefits of meditation
• Om meditation
• Soham meditation
• Shiva meditation
• Yoga nidra meditation
• Mantra chanting meditation
• Prana meditation
• Chakra meditation
• Inner light meditation
• Tratak (candle) meditation
• Kundalini meditation
• Buddha meditation (Vipassana)

5. Mantra chanting (shlokas, sutras, bhajan, and keertan)

Mantra chanting is a spiritual practice. But besides this, it is highly recommended for emotional and mental balance. While chanting the mantras, you release stress and enter a happy space.

• Guru Stotram - Akhanda Mandalakaram.
• Patanjali Prayer - Yogena Chittasya Padena Vacham.
• Shanti Mantra - Om Sahana Vavatu.
• Pavamana Mantra - Asato Mā Sadgamaya.
• Food Prayer - Brahmarpanam Brahma.
• Completeness Mantra - Om Purnamadah Purnamidam.

6. Yoga Philosophy

Yoga philosophy is also dualistic. The purpose of Yoga Darshan or Philosophy is to show the path on which one can walk and enjoy the whole life, i.e., attain salvation. It covers basic yoga philosophy, history, and concepts of yoga. It is a combination of both traditional yogic practices along modern lifestyle.

7. Yoga anatomy and physiology

Yoga deals with the body structure and parts. It is important to know about the structure and function of the body before performing a particular yoga asana. It covers anatomy. Learning and explanation of aspects of physiology and anatomy for increasing the efficiency of classroom explanations, asana corrections, and cues.

8. Ayurveda (nutrition and diet)

The ancient medicinal science that originated years ago in India is Ayurveda. India is home to many herbs and natural medicines that not only cure the body but also prevent it from further diseases or illnesses.

9. Shatkarma / Kriya (Yogic Cleansing)

Shatkarma is a cleansing technique that consists of six yogic purity kriyas (or actions), which are also mentioned in ancient texts of yoga. Its other name is Shatkriya. Through these six actions, the entire human body is purified. The class of Shatkarma gives a detailed description of all six kriyas, namely, Dhauti, Basti, Neti, Trataka, Nauli, and Kapalbhati. Shatkarma involves the sanctification of the body in the early morning in association with the practices of various Asanas.

• Neti (Nasal cleansing technique)
• Trataka (Gazing practice)
• Kapalbhati (Cleansing the lungs)
• Dhauti (Vomitting practice)
• Nauli (Intra-abdominal massage)
• Basti (Reverse Enema)

10. Teaching methodology (teaching practice, students' practicum, and ethics)

Yoga deals with the body structure and parts. It is important to know about the structure and function of the body before performing a particular yoga asana. It covers anatomy. Learning and explanation of aspects of physiology and anatomy for increasing the efficiency of classroom explanations, asana corrections, and cues. What you learn is important, but in a teaching training course, how you learn and how to convey the teachings to others are equally important. The class on teaching methodology is important as it helps in a broad way to make you a successful yoga teacher.

11. Asana alignment and adjustment (posture correction)

The class of a yoga alignment and adjustment holds great importance as it corrects the posture and provides you with the right understanding of each pose or asana.

12. Yoga therapy (therapeutic yoga)

The prevention of disease through yogic actions is called yoga therapy. The purpose of yoga therapy is to treat various diseases by using all yogic processes, like asanas, pranayama, etc. All these processes have a specific effect on the subtle to the gross functions of the body.

13. Asanas (Hatha-style yoga asana practice, i.e., Hatha, Pranayama, Meditation)

Asana is the starting step of yoga. Also termed the Seated posture, it allows other asanas to be performed. It is done in all styles of yoga, i.e., Hatha, Ashtanga, Vinyasa, and Iyengar. It comprises methodology and asana practice. Daily, 3 - 4 hours of practice of yogic postures are to be done. The introduction of students to the different types of yogic postures is done methodically by increasing the difficulty level step by step. After your basic practice of Asana is done then students encounter asana flows, adjustments, awareness, and breath of subtle aspects.

Sitting / meditative postures

• Padmasana
• Sukhasana
• Vajrasana
• Bhadrasana
• Swastikasana
• (and all sitting asana variations)

Standing postures

• Padmasana
• Tadasana
• Triyaka Tadasana
• Kati Chakrasana
• Trikonasana
• Utkatasana
• Veerbadhrasana (I, II & III)
• (and all standing asana variations)

Balancing postures

• Natrajasana
• Garudasana
• Uttitha Hasta Padangusthasana
• Pada Angushthasana
• Vriskshasana
• Vatayanasana
• Eka Padasana
• Eka Pada Pranamasana
• Baka Dhyanasana
• Dwi Hasta Bhujasana
• (and all balancing asana variations)

Inverted postures

• Sirsasana
• Sarvangasana
• Padma Sarvangasana
• Urdhva Padmasana
• Moordhasana
• Salamba Sirsasana
• Halasana
• Viparita Karani
• (and all inverted asana variations)

Twisting postures

• Ardha Matsyendrasana
• Astavakrasana
• Supta Udarakarshanasana
• Meru Vakrasana
• Parivritti Janu Sirsasana
• (and all twisting asana variations)

Forward bend postures

• Janu Sirsasana
• Paschimottasana
• Pada Prasar Paschimottanasana
• Ardha Padma Paschimottanasana
• Padahastanasana
• Koormasana
• Supta Pawanmuktasana
• (and all forward bend asana variations)

Back bend postures

• Chakrasana
• Dhanurasana
• Bhujangasana
• Gomukhasana
• Matsyasana
• Supta Vajrasana
• Ustrasana
• Setuasana
• Vrischikasana
• Sarpasana
• Shalabhasana
• (and all back-bend asana variations)

Dynamic postures

• Surya Namaskar
• Chandra Namaskar
• Pawanmuktasana
• Marjariasana
• Vinyasa Flow Asanas Series
• (and all dynamic asana variations)

Relaxing postures

• Balasana
• Savasana
• Makarasana
• Shashankasan
• Supta Baddha Konasana
• Supta Vajrasana
• (and all relaxing asana variations)

Daily schedule

Your typical weekday follows a disciplined yogic routine (dinacharya), balancing practice, theory, teaching lab, and reflection:

• 05:00 Wake up
• 06:00 - 08:00 Morning asana practice (Hatha/Ashtanga/Iyengar styles)
• 08:00 - 09:00 Pranayama, shatkarma (cleansing), mantra chanting
• 09:00 - 09:40 Breakfast
• 09:45 - 10:45 Yoga philosophy or anatomy session
• 11:00 - 12:00 Hatha yoga practice (alignment, flow, etc.)
• 12:15 - 13:15 Lunch
• 14:30 - 15:30 Self-study / rest
• 15:30 - 16:30 Anatomy / physiology class
• 16:30 - 17:00 Tea / rest
• 17:00 - 19:00 Evening asana, teaching methodology, adjustments
• 19:00 - 19:40 Dinner
• 19:45 - 20:45 Meditation, yoga nidra, mantra chanting
• 21:00 Maun (silence begins) and lights off