7 Day Yoga Nidra (Relaxation) and Meditation Retreat in Rishikesh, India
"Authentic 7-Day Yoga Experience in Rishikesh"
Program Overview
Authentic 7-day yoga teacher training experience in Rishikesh with Yoga Vidya Mandiram.
Meet the instructors
Highlights
- 2 daily group yoga sessions
- 1 daily meditation session
- Daily guided instructions into relaxation
- Daily yoga asanas and mantra recitations
- Shat-kriyas, breath, and pranayama practices
- 3 daily nutritious vegetarian meals
- 6 nights' non-AC accommodation
- Kriya
At a glance
Yoga styles
Check-in Time
14:00
Check-out Time
12:00
Facilities
- Smoke-free property
- Yoga studio
- Free Wi-Fi
Library
The accommodation is facilitated with Wi-Fi connection and with air-conditioning available (on request only). However, please note that Yoga Vidya Mandiram School provides accommodation for a student who joins yoga classes. Any friends or relatives will not be included in the accommodation.
There are 3 different room options available for this course: private single room, Twin shared room and Triplet shared room. The rooms are equipped with beddings, attached bathroom and Wi-Fi connection. All shared rooms are shared with the same gender. Mother and daughter, wife and husband can share their rooms. The bathrooms are equipped with hot showers and towels.
Course Certification
Upon course completion, you will receive a certificate of completion. All retreat courses are valid as Continuing Education (CE) training hours for yoga teachers. Yoga retreats do not count towards yoga teacher training hours, nor does it certify you as a yoga teacher.
About the Retreat
This one-week intensive retreat aims to guide you to establish a harmonious lifestyle for yourself and be able to share your experiences with others for the better life.
The practice of yoga Nidra has been secret and imparted to those few yogis who have mastered their sleep. In Indian Mythology, there occurs a unique concept of sleep. You often find even the trinity of the universe lord Brahma, Vishnu, and Shiva under the domination of sleep. Nidra is viewed in ancient Indian culture as a Goddess. Texts describe yoga Nidra as a manifestation of transcendental reality whom is called Maha-maya, Tripura-sundari, etc.
The course will explore the concept of yoga Nidra in details at theoretical and practical levels. This is designed assist students of yoga to understand and experience the deeper layers of their personality.
The course mainly includes breathing practices, tension, and relaxation practices of yoga Nidra. You will be guided through a very basic level of yoga Nidra practice and to the advance practices of yoga Nidra as well.
Apart from the yoga Nidra sessions, students will have sessions on pranayama (understanding and regulating of your breath), Pratyahara (internalisation of sensory inputs), Dharana (concentration), Dhyana (meditation) processes drawn from the Patanjali Yoga Sutras - ancient yogic doctrine that aims to integrate your body, mind, heart, and souls for complete living.
- Retreat curriculum
- Practice relaxation and preparation for yogic sleep
- Introduction to the concept and practices of relaxation
- Relaxation in daily life
- Sequence of relaxation practices
- Tension and relaxation exercises
- Systematic relaxation exercises
- 31 points relaxation exercise
- Preparations for Nidra yoga
- Nidra yoga (yogic sleep)
- 61 points (deep relaxation moving into Nidra yoga)
- 61 blue star practice
- Nidra yoga practice 1
- Nidra yoga practice 2
- Mantra chanting
- Intro to mantra science
- Morning prayers and evening prayers
- Surya namaskar 12 mantras along with bija mantras
- Hatha yoga asanas
Meditative steps of performing the Hatha yoga: centering, entering, refining, holding, coming out, and reflection
Surya namaskar (sun salutations)
Types of yoga asanas: standing, sitting, backward bending, forward bending, spinal twisting, fire series, inversion, shavasana, and others
- Yoga asanas benefits
- Breathing and pranayama practices
- Establishment of diaphragmatic breath
- 1:1, 1:2, and 1:4 breathing practices
Different practices of pranayama: nadi shodhana, ujjayee, kapalabhati, bhastrika, shitali, shitkari, and brahmari
Benefits or pranayama practices
Meditation
- Meditation in daily life
- Two to five minutes meditations
- Beginning meditation
- So-ham meditation
- Yoga philosophy, lifestyle, and yoga ethics
- Introduction to Indian philosophy
- Astanga-yoga: yama, niyam, asana, pranayama, pratyahara, dharana, dhyana, and samadhi
- Philosophy of Nidra yoga
- Yoga Sutras of Patanjali on Nidra yoga
- Yoga ethics: yamas and niyamas
- Typical daily schedule
- 05:00 Wake up
| 06:00–06:15 | Karma yoga and mantra chanting |
| 06:15–07:00 | Shat-kriyas and pranayama practices |
| 07:00–08:30 | Warm-up exercises, joints, and glands following Hatha yoga asanas |
| 08:30–10:00 | Breakfast and free time |
| 10:00–12:00 | Nidra yoga (workshop 1, philosophy, and practice) |
| 13:00–14:30 | Lunch |
| 14:30–15:45 | Nidra yoga (workshop 2 and practice) |
| 16:00–16:15 | Tea break |
| 16:15–18:00 | Astanga Vinyasa yoga sessions |
| 18:30–19:30 | Dinner and free time |
| 19:30–20:30 | Guest lectures, satsanga, meditation, audios and videos, self-study, or inner dialogue |
21:00 Go to sleep
Schedule is subject to slight changes without prior notice.
Please note that on the first day, the course will start with an opening fire ceremony at 10:30. Yoga Vidya Mandiram advise that you arrive at least 1-2 hours early to settle into your room and take your time before the course starts. However, if your journey will be a long one, you may plan to arrive a day early to give yourself time to recover from your journey.
- Important Note
- Official Check-in Time: 14:00 - 21:00
- Official Check-out Time: 12:00
Early check-in is possible only if room is available, ready and requested in advance before arrival. Early check-in would be possible only starting from 09:00 onwards. They usually keep rooms available on the first day of the course, so students can check-in when they arrive in the morning.
Late check-in is not possible after 21:00.
Please take into account the check-in time to plan your arrival at the school. Many international flights landing in Delhi and overnight transports means arriving in Rishikesh at night. Their school does not have 24 hours check-in, but they can help with taxi pick-up 24 hours and transfer you safely to a hotel / hostel with 24 hours check-in service, if needed.
Yoga Vidya Mandiram organizes a half-day excursion on the rest day, usually to the Vashishtha Cave. The rest day commonly falls on a Sunday but can change if needed. The excursion destination can also change in under unexpected circumstances.
In your free time, you will have the opportunity to explore the surroundings and visit the nearby holy shrines.
This Yoga Retreat is vegetarian-friendly
Cleansing and wholesome nutrition for your practiceDuring this yoga training, you will be served three daily delicious and healthy vegetarian meals; breakfast, lunch and dinners. Filtered water, Chai tea, and snacks are also available. They offer simple Indian dishes 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.
The following meals are included
Breakfast
Lunch
Dinner
Drinks
The following drinks are included
Water
Tea
The following dietary requirement(s) are served and/or catered for:
Vegetarian
Vegan
- Gluten Free
- Lactose Free
If you have special dietary requirements it's a good idea to communicate it to the organiser when making a reservation
The following meals are included:
- Breakfast
- Lunch
- Dinner
- Drinks
The following dietary requirement(s) are served and/or catered for:
- Vegetarian
- Vegan
- Organic
- Yogic
If you have special dietary requirements it's a good idea to communicate it to the organizer when making a reservation.
- Mountain hiking, walking, or trekking
- Riding boat in the Ganges
Shopping
Visit nearby temples and shrines
- 6 nights non-AC accommodation
- 3 vegetarian meals per day
- Afternoon tea (Masala Chai)
- Half-day excursion
- Free Wi-Fi
- Yoga materials during class (i.e. yoga mat, block, belt, etc.)
- Printed study handouts
- Course certification
- GST (18%)
- Airport transfer (available at additional charges)
- Travel expenses (i.e. airfare, train, bus, taxi, and others)
- Extra nights beyond course dates (available at additional charges)
- Extra excursions not organized by the school
- Air conditioning / heater (available at additional charges)
- Travel and medical insurance
- Other personal expenses
- Laundry services (available nextdoor)
Beautiful and serene location in Rishikesh, carefully chosen to provide the perfect setting for your yoga journey.
Recommended Airports
Additional charges may apply. You can request this in the next step.
Additional charges may apply. You can request this in the next step.
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.
- A reservation requires a deposit of 15% of the total price.
- The deposit is non-refundable, if the booking is cancelled.
- The rest of the payment should be paid on arrival.
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