25 Day 200 - Hour Hatha, Ashtanga - Vinyasa Yoga Teacher Training in Rishikesh, India

Certification

Upon successful completion of the 200-hour yoga teacher training course at Rishikesh Yogkulam, students become eligible to register with Yoga Alliance as Registered Yoga Teachers (RYT®).

This registration holds immense value as it grants a globally recognized credential, affirming the student's expertise and qualification as a yoga teacher.

By becoming a Registered Yoga Teacher (RYT®) through Yoga Alliance, graduates of Rishikesh Yogkulam's 200-hour yoga teacher training course gain a competitive edge in the yogic world and join a community committed to upholding the highest standards of yoga education and practice.

Daily Schedule

05:30 Morning bell

21:00 Lights off

Please note that the schedule is subject to change.

This program is not suitable for severe mental/physical health conditions and thus you’re advised to not take this training as a substitute of medical therapies and alternative healing therapies

Amenities upon arrival

Rishikesh Yogkulam warmly welcomes students with a small gift of amenities. As a gesture of hospitality, they provide essential items to ensure your comfort during your stay with them. Rishikesh Yogkulam believes in creating a nurturing and supportive environment for their students, and this small token of appreciation reflects their commitment to your well-being.

A water bottle, for keeping you hydrated throughout the day

A Rudraksha mala, a sacred necklace with spiritual significance, symbolizing protection and positive energy

• A refreshing welcome drink, a delightful beverage to rejuvenate your senses upon arrival
• A refreshing towel, offering a moment of comfort and refreshment after your travels
• Toilet paper, ensuring convenience and hygiene during your stay
• Opening Ceremony at Rishikesh Yogkulam

At Rishikesh Yogkulam, they commence the courses with a very special ritual called Hawan or Fire Ceremony. This ancient tradition holds great spiritual significance and symbolizes the purification and sanctification of the learning space.

During the Hawan, a sacred fire is lit, and Vedic mantras are chanted by our experienced teachers. The fragrant smoke from the sacred herbs and offerings permeates the air, creating an atmosphere of divine energy and purity.

As participants, you will have the opportunity to offer prayers, gratitude, and intentions into the fire, aligning yourself with the transformative power of this sacred ritual. It is believed that Hawan purifies the mind, body, and spirit, setting the stage for a deep and meaningful journey of self-discovery and growth.

This auspicious ceremony not only marks the beginning of your course but also serves as a reminder of the ancient wisdom and traditions that underpin the practice of yoga. It sets the tone for a sacred and transformative learning experience, creating a harmonious connection between you, your fellow students, and the teachings of yoga.

The Hawan is a cherished tradition at Rishikesh Yogkulam, and they invite you to embrace this sacred ritual as we embark on this profound yogic journey together.

Yoga kit to support your journey

During the orientation program, you will receive a complete yoga kit to support your journey. This carefully curated kit is designed to enhance your learning experience and provide you with essential tools for your yoga practice.

Inside the yoga kit, you will find a comprehensive yoga manual that serves as a valuable reference throughout your course.

Additionally, Rishikesh Yogkulam provide you with a notebook and pen to encourage you to reflect, take notes, and capture your personal insights and experiences during the course. This serves as a valuable resource for self-reflection and integration of the teachings.

As a proud member of Rishikesh Yogkulam, you will also receive the school's t-shirt, which symbolizes your connection to the esteemed yoga school and community.

To support your Ashtanga Vinyasa practice, Rishikesh Yogkulam includes an Ashtanga Vinyasa chart, which serves as a visual guide to the sequence of postures. This chart aids in memorization and helps you navigate through the practice with confidence and clarity.

In addition, Rishikesh Yogkulam provide you with a shatkarma kit, including a neti pot and rubber neti.

Curriculum

The 200-hour yoga teacher training curriculum at Rishikesh Yogkulam is thoughtfully designed to provide students with a comprehensive and transformative learning experience. It encompasses various aspects of yoga, including asanas, pranayama, meditation, anatomy, philosophy, teaching methodologies, and more.

The curriculum is structured to deepen students' understanding and practice of yoga while equipping them with the necessary skills to become confident and competent yoga teachers.

• Here is an overview of the curriculum:
• Asanas (Yoga Postures):

Students learn and practice a wide range of yoga asanas, including proper alignment, adjustments, and modifications. They explore different styles such as Hatha, Ashtanga Vinyasa, Restorative and more.

• Hatha yoga
• Pawanmuktasana series 1
• Pawanmuktasana series 2
• Pawanmuktasana series 3
• Surya Namaskar (sun salutation)
• Chandra Namaskar (Moon salutation)
• Tadasana (palm tree pose)
• Triyak tadasana (swaying palm tree pose)
• Trikonasana (triangle pose)
• Parivirtatrikon asana - revolving triangle pose
• Uttkatasana - chair pose
• Virbhdrasana 1 - warrior 1
• Virbhdrasana 2 - warrior 2
• Virbhdrasana 3 - warrior 3
• Ardha Chandrasana- Half moon pose
• Vriksasana - tree pose
• Parvatasana - mountain pose
• Adho mukha svanasana - downward facing dog
• Kati chakrasana - waist rotating pose
• Malasana - squatted yoga pose
• Garudasana - eagle pose
• Baddha Konasana - bound angle pose
• Rajkapoot asana - pegion pose
• Bhujanghasana - cobra pose
• Urdhva mukha svanasana - upward facing dog

Matsyasana

Setu Bhandasana

Utrasana

Dhanurasana

Salabhasana

• Supta Virasana - reclining hero pose
• Virasana - hero pose
• Vajrasana - thunderbolt

Gomukhasana

Balasana

Dandasana

• Ardha Matsyendrasana
• Ashtanga Vinyasa Yoga
• Surya Namaskar A
• Surya Namaskar B
• Full Primary Series:

Padangusthasana

Padahasthasana

• Utthita Trikonasana
• Parivrtta Trikonasana
• Utthita Parsvakonasana
• Parivrtta Parsvakonasana
• Prasarita Padottanasana A B C and D

Parsvottanasana

• Utthita Hasta Padangusthasana A B C and D
• Ardha Baddha Padmottanasana

Utkatasana

Virabhadrasana A and B

Dandasana

Paschimottanasana A B C

Purvattanasana

• Ardha Baddha Padma Uttanasana
• Triang Mukaikapada Pashimottanasana
• Janu Sirsasana A B and C
• Marichyasana A B C and D

Navasana

Bhujapidasana

Kurmasana

• Supta Kurmasana
• Garbha Pindasana

Kukkutasana

• Baddha Konasana A ,B and C
• Upavishta Konasana A and B
• Supta Konasana A and B
• Supta Padangusthasana A and B
• Ubhaya Padanghusthasana
• Urdhva Mukha Pashimottanasana
• Setu Bandhasana
• Urdhva Dhanurasana
• Salamba Sarvangasana

Halasana

Karnapidasana

Urdhva Padmasana

Pindasana

Matsyasana

Uttāna pādāsana

Sirsasana

• Urdhva Dandasana
• Baddha Padmasana

Yogimudra

Uplutih

Savasana

Asana Lab

The asana curriculum at Rishikesh Yogkulam includes a strong emphasis on alignment and adjustment for each pose. The experienced teachers are dedicated to ensuring that you develop a solid foundation in proper alignment and receive personalized adjustments to enhance your practice.

During the training, you will learn the correct alignment principles for each asana, including the placement of the body, positioning of the limbs, and engagement of the muscles. The teachers will guide you through detailed instructions, highlighting the key alignment points and providing modifications and variations to suit different body types and levels of flexibility.

In addition to learning about alignment, you will also receive hands-on adjustments from our skilled teachers. These adjustments are tailored to your individual needs, helping you deepen your experience in each pose, refine your alignment, and explore new levels of awareness and stability.

The teachers have a keen eye for alignment and years of experience in providing adjustments that are safe, supportive, and transformative. Through these adjustments, you will gain a deeper understanding of the subtle nuances of each asana and how to align your body optimally for maximum benefit and injury prevention.

The alignment and adjustment component of the asana curriculum at Rishikesh Yogkulam is designed to ensure that you develop a strong foundation, cultivate body awareness, and practice yoga with precision and mindfulness. By focusing on alignment and receiving personalized adjustments, you will refine your practice, deepen your understanding of the asanas, and progress towards a safe and fulfilling yoga journey.

In addition to the comprehensive curriculum mentioned earlier, you will have the opportunity to learn and practice different sequencing and poses from various experienced asana teachers. Each teacher brings their unique expertise, style, and sequencing techniques to the classroom, enriching your learning experience.

By exposing you to a diverse range of teaching styles, you will gain a broader understanding of yoga asanas and their variations. You will have the chance to explore different sequences, modifications, and progressions that can be incorporated into your personal practice and future teaching.

These variations in sequencing and poses not only help you deepen your physical practice but also expand your knowledge and creativity as a yoga practitioner and potential teacher. It allows you to explore different approaches, discover your preferences, and develop a well-rounded understanding of sequencing principles.

The guidance and expertise of multiple asana teachers create a dynamic and enriching environment, where you can learn from their unique perspectives and benefit from their individual insights. This exposure to diverse teaching styles will empower you to develop your own authentic teaching style in the future, ensuring that you can cater to the unique needs and preferences of your future students.

Pranayama (Breathing Techniques)

Students delve into the art and science of breath control, learning various pranayama techniques to enhance vitality, balance the energy body, and deepen their meditation practice.

• Prana and its significance
• Understanding the concept of pranayama
• Preparatory measures of pranayama practice

Clavicular, Thoracic, and Diaphragmatic Breathing (Yogic Breathing): These techniques focus on conscious control of different parts of the respiratory system to promote deep and rhythmic breathing

Ujjayi Pranayama: This technique involves gentle contraction of the throat muscles, creating a subtle sound during inhalation and exhalation. It helps to regulate the breath and calm the mind

Bhastrika Pranayama: Bhastrika is a powerful bellows-like breath where inhalation and exhalation are forceful and rapid. It energizes the body and clears the mind

Nadi Sodhana Pranayama: Also known as alternate nostril breathing, this technique balances the flow of energy through the body's energy channels (nadis). It promotes relaxation, mental clarity, and harmonizes the body and mind

Bhramari Pranayama: Bhramari involves the production of a humming sound during exhalation. It calms the mind, reduces stress, and enhances focus

Surya Bhedi and Chandra Bhedi: These techniques involve specific nostril breathing to activate and balance the solar and lunar energies within the body

Sheetali and Sheetkari Pranayama: These cooling breath techniques involve inhaling through the mouth (Sheetali) or inhaling through the teeth (Sheetkari) to cool the body and calm the mind

Shatkarma (Yoga Cleansing)

Yogic cleansing exercises are important to learn how to incorporate your breath and meditate properly during the physical aspects of yoga. It also removes the blockages in the energy channels.

• Rubber neti
• Jala neti

Kunjal

• Netra neti
• Kapalbhati- cleansing the lungs
• Mantra Chanting (Recitation of Sacred Sound)

Mantra chanting in yoga aims to create vibrations and establish a connection with the universe, harnessing its spiritual energy. Specific mantras hold significance and carry profound spiritual essence.

Mantras for Chanting

Om Asato Maa Sadgamaya: Uplifting mantra from Upanishad, guiding towards the path of truth and enlightenment

Tvameva mata ca pita Tvameva: A verse expressing reverence to divine beings

Om Tryambakam Yajamahe: Powerful mantra dedicated to Lord Shiva, invoking his divine presence and blessings

Om sahana vavatu: Mantra from Upanishad that seeks protection and harmony

Guru Brahma Guru Vishnu Gurudevo Maheshwari: Stotra honoring the guru as a representation of the divine trinity

Yogena Cittasya: Verses attributed to sage Patanjali, emphasizing the power of yoga to calm the mind

Hare Rama, Hare Krishna: Maha mantra that invokes the energies of Lord Rama and Lord Krishna, promoting devotion and spiritual awakening

Meditation and Mindfulness

Students explore different meditation techniques, cultivating mindfulness, concentration, and inner awareness. They learn to guide meditation sessions and develop a personal meditation practice.

• Introduction to meditation: exploring the practice and benefits
• Meaning of meditation: understanding the essence of meditation
• Definition of meditation: unraveling the core elements
• Importance of meditation in modern times: cultivating inner peace and well-being
• Different kinds of meditation: active meditation and silent meditation
• Preparation for meditation: adopting the right lifestyle and attitude
• Kaya Sthairyam (body steadiness): establishing physical stability for meditation
• Breath awareness meditation: focusing on the breath as a point of concentration
• Ajapa meditation: harnessing the power of mantra and breath
• Trataka meditation: cultivating concentration through candle gazing
• Aum meditation: connecting with the universal sound of creation
• Japa meditation: repetition of sacred mantras for spiritual attainment
• Yoga Nidra meditation: deep relaxation and awareness in the state of sleep
• Osho Kundalini meditation: awakening and harnessing the energy within
• Dynamic meditation: a multifaceted meditation technique for release and transformation
• Osho Nada Bhrama meditation: expanding consciousness through sound and silence
• Osho laughter meditation: cultivating joy and releasing inner blockages
• Yoga Nidra (yogic sleep): exploring the deep states of relaxation

During the practice of Yoga Nidra, practitioners delve into different internal states, leading to a profound experience of relaxation. This state, known as "Turiya," manifests as a feeling of absolute bliss.

• Key Elements of yoga Nidra
• Basic relaxation: initiating the process of unwinding
• Tension relaxation: releasing physical and mental tensions
• Full body relaxation: inducing complete relaxation throughout the body
• Yoga Anatomy and Physiology:

A comprehensive study of the human body and its systems in relation to yoga. Students gain insights into the physiological and biomechanical aspects of yoga asanas, understanding the effects of yoga on the body and mind.

• Skeletal system and bones of the human body: an anatomical overview
• How to sit comfortably on the floor: an anatomical explanation for proper alignment
• Anatomical movements: understanding the mechanics of human body motion
• Anatomy of the spine and its role in yoga practice: a comprehensive analysis
• Important tendons and ligaments of the human body: their structure and functions
• Spinal deformities: recognizing and understanding common abnormalities

Treating spinal deformities through yoga practice: strategies for alignment and rehabilitation

Types of muscle contraction in movement: understanding isometric, concentric, and eccentric contractions

Types of muscle fiber and their connection to yoga practice: slow-twitch and fast-twitch fibers

20 major muscles and their functions in yoga practice: an overview of key muscular engagement

Poses to stretch and strengthen major muscles: targeting specific muscle groups in yoga asanas

• Enhancing flexibility of fascia and its significance
• Range of motion in various joints: shoulders, hips, and spine
• Anatomy of different types of bones and their unique shapes and sizes
• Hyperextension in yoga: considerations and practices
• Yoga Philosophy and Lifestyle:

Students delve into the ancient wisdom of yoga philosophy, studying texts like the Yoga Sutras of Patanjali. They explore the principles of yoga ethics, the eight limbs of yoga, and the application of yogic principles in daily life.

• Introduction to Indian philosophy: exploring the rich traditions of yoga
• History of yoga: tracing the origins and evolution of a timeless practice
• Definition of yoga: understanding the essence of union and balance
• Types of yoga: exploring the diverse paths to spiritual awakening
• Eight limbs of yoga: delving into the components of a holistic practice
• Four aspects of the mind: understanding the layers of consciousness
• Philosophy of Karma yoga: embracing selfless action and service
• Types of Vrittis: exploring the various modes of mental activity
• Concept of Abhiyasa and Vairagya: balancing effort and detachment in spiritual practice
• Chita-Vikchepa: understanding the fluctuations of the mind
• Introduction to Chakra: unveiling the energetic centers of the body
• Introduction to Kundalini: awakening the dormant spiritual energy within
• Tri-guna: exploring the three modes of nature
• Pancha Kosha: discovering the five layers of being
• What is Chitta: exploring the mind and its functions

Sadhak and Badhak Tattva in yoga practice: understanding the factors that facilitate or hinder progress

Teaching Methodology

Students learn effective teaching techniques, class sequencing, communication skills, and the art of creating a safe and inclusive yoga environment. They practice teaching in small groups and receive feedback to enhance their teaching skills. Key aspects of the teaching methodology include:

• Positive and mindful communication
• Cultivating friendship and trust among students
• Effective time management
• Developing the qualities of a competent teacher
• Mastering the principles of demonstrating, observing, assisting, and correcting
• Utilizing voice effectively during classes
• Prioritizing mental and emotional preparedness for teaching
• Thorough class preparation

Structuring classes step by step to ensure a cohesive experience.

Practicum

Students gain practical teaching experience by leading yoga classes under the guidance of experienced teachers. This hands-on experience helps build confidence, refine teaching style, and integrate theoretical knowledge into practical application.

Demonstration

Alignment

Instructions

Evaluation and certification

The evaluation and certification process at the end of the course is designed to ensure a comprehensive assessment of your progress and competency. The evaluation will be based on the following criteria:

Assignments: Completion and quality of written assignments will be evaluated

Performance throughout the course, taking into consideration your dedication, participation, and progress in learning and applying the teachings

Attendance, which is an important factor in gauging your commitment and consistency in attending classes and completing the required training hours

Conduct, including your behavior, attitude, and adherence to the code of conduct and ethics expected of a yoga practitioner and teacher

Practicum: Your practical teaching will be assessed.

Important Instructions

Maintaining discipline is a fundamental aspect of their training program, and adherence to the course routine is of utmost importance

Attendance for all classes is mandatory, except in cases of emergencies or illness, where leave may be granted with permission from the respective teacher. Uninformed absences will not be accepted as they are deemed a serious violation of discipline and can negatively impact a student's progress

It is essential to arrive on time for class, as entry will not be permitted once it has commenced

If a student intends to skip a meal, prior intimation is required to prevent food wastage

Please note that Rishikesh Yogkulam does not accommodate guests of students and any non-course-related activities are strictly prohibited

Smoking and alcohol consumption are not permitted during the training program

Throughout the training, there are regular assessments and evaluations to track students' progress and ensure their understanding of the material. The curriculum is taught by experienced and dedicated yoga teachers who provide guidance, support, and individual attention to every student.

At Rishikesh Yogkulam, the 200-hour yoga teacher training curriculum is designed to provide a strong foundation in yoga, enabling students to share the profound benefits of this ancient practice with others while embarking on their personal transformational journey.