28 Days 200-Hour Yoga Philosophy and Traditional Hatha Yoga Teacher Trainin

You will experience a tremendous transformation in your life and practice from the teachings and presence of a master. The most effective way of learning and teaching is from direct experience. This is traditional teaching where you will inherit the fruits of the wisdom of the Rishis from ancient time to the present day in the Sivananda lineage. During the programs, you will live in close contact with your teacher. You will have the privilege to study with Indian culture.

Away from the distractions of the home environment, everyday responsibilities, business, and appointments, you will be amazed on how focused and attentive your mind will be to absorb this knowledge. In Yoga Padma Rishikesh, you will live each moment of the program with awareness, bringing about growth and transformation.

This course will be conducted in two levels. Each level comprises of 100 hours with self-study. Whether you are a beginner or advanced in your practice, all yoga practitioners are welcome and encouraged to join this month-long program. From sunrise to sunset, students will be engaged in extreme personal growth and development of their yoga practice.

Through this program, students will cultivate happiness, gain balance, and relish in the divine light within their hearts. This course is created for individuals with aspirations of becoming yoga teachers but is appropriate for any individual wishing to further expand their yoga practice. Cultivate happiness, self-love, and positivism in a yoga program deeply devoted to spiritual growth and understanding.

Throughout the course, you will learn an approved curriculum in a nurturing and supportive classroom environment that caters to your individualized skills. The best spirituality teachers of India will share their experience to transform your lives so that you can too be messengers of peace in the world. You will leave the program with the knowledge, experience, and confidence to become the yoga teacher of your dreams.
Level A

In this level, half-course will be completed with the introductory practices. For completion, one must practice both level of courses.

15 hours of teaching and adjustment methodology
20 hours of yoga philosophy
60 hours of asana technique training or practice
Five hours of anatomy and physiology

Level B

15 hours of teaching and adjustment methodology
20 hours of yoga philosophy
60 hours of asana, pranayama, meditation technique training, and practice
Five hours of anatomy and physiology

Course Overview
Yoga Anatomy & Physiology

Comprehensive & deep study of postures anatomy, movements and the key systems of the body. Learn how the body parts work and apply this knowledge for safe and effective practice and teaching.
Mastering The Asanas (Postures)

&The course includes a deep practice of asanas (postures), Ashtanga yoga, vinyasa flow as well as its theory. Students are with also provided a separate class on alignment - adjustment - teaching methodology as these are part of the training, this class gives enough time to students to interact with their teachers and find out the answers of their questions.
Yoga Philosophy

Yoga philosophy in Sanskrit called yoga darshan which means guiding students through philosophy of life with the help of ancient yoga texts to the aim of yoga. 200 Hour Course at vinyasa yoga school imparts teachings of the mystic sage Patanjali’s ‘Patanjali yoga sutras’ which teaches students to learn how to live an appropriate life.
Meditation & Mantra Chanting

Mantras: sound vibrations that permeate every cell of your being and allow your mind to dissolve and repose. Meditation is that which gives you deep rest. Meditation is an activity in which the practitioner just sits and allows the mind to dissolve. The rest in meditation is deeper than the deepest sleep that you can ever have. When the mind becomes free from agitation, is calm and serene and at peace, meditation happens.
Pranayama

The “prana” creates an aura around the body. It flows through thousands of subtle energy channels called ‘nadis’ and energy centers called ‘chakras’. The quantity and quality of prana and the way it flows through the nadis and chakras determines one’s state of mind. If the prana level is high and its flow is continuous, smooth and steady, the mind remains calm, positive and enthusiastic.
Ayurveda

Ayurveda is ancient knowledge that indicates the very measure of life, advising on the appropriate and inappropriate, happy and sorrowful conditions of living, and recommending practices auspicious for longevity.
Hatha Yoga/ Vinyasa Flow (Asanas)
1 st week

Pawanmuktasana series A
Surya Namaskar ( Hatha)
Virbhadrasana A & B
Utthita Trikona asana
Parvakonasana
Parivritta parsvakonasana
Parivritta trikonasana
parsvaottanasana

Sitting postures

Bhardwaj asana
Merudanda vakrasana
Ardha matsendrasana
Ardha ustrasana
Bhujangasana
Ardha salbasana
Paschimottasana
Janusirsasana
purvottansana
pawan muktasana series B

2nd week

Pawan muktasana C / A
Surya namaskar B
Trikonasana
Parsvakonasana
Virbhadrasana A
Virbhadrasana B
Ardha chandrasana
Virbhadrasana C
Utthita hasta padangusthasana A/ B
Natrajasana
Vriksasana
Garudasana

Sitting Postures

Marichyasana A
Marichyasana B
Marichyasana C

Back bending postures

Ustrasana
Rajkapottasana
Dhanurasana
Chakrasana
Setubandhasana

Forward fold

Paschimottanasana
Janu sirsasana
Triangmukha ekapada paschimotanasana
Gatyamal paschimotanasana
Purvottanasana
Sarvagasana
Core exercises

3rd Week

Sun salutation A/ B/ C (Hatha yoga)
Moon salutation
Teaching methods & Sequencing
Virbhadrasana A & B
Trikonasana
Parivrtta Trikonasana
Parsvakonasana
Parivrittaparsvakonasana

Inversions

Sarvangasana
Sirsasana
Halasana
Karnapidasana
Matsyasana
Leg stretching
Savasana

4th week

Teachings
Practicum

Meditation

Introduction to meditation
Guided Meditation
Breathing Awareness Meditation
Om / Mantra Meditation
Trataka
Tips for developing concertation Silence Practice
Ajapa japa
Antar mouna

Mudras (Yoga Gestures)

Jnana mudra
Chin mudra
Bhairava mudra

Preparation

Uddiyana
Jalandhar
Mula & Maha Bandha
Teaching

Yoga Cleansing (Shatkarma)

Rubber-neti
Jalaneti
Kapalbhati - cleansing the lungs
Yoga Nidra (Psychic Sleep)

Basic Relaxation

Tension Relaxation
Full Body Relaxation

Anatomy and Physiology

Digestive system
Respiratory system
Circulatory system
Nervous system
Endocrine system
Organs bodily systems
Nadis
Chakras
Muscular system
Skeletal system
Muscle Functions according to Joint Movements
Breathing
Svasana

Yoga Philosophy (Yoga Darshana)

Introduction to yoga; its philosophy and evolution
Introduction to yoga sutras of Patanjali
Definition of yoga
4 aspects of mind and its functions
Daily schedule of a yoga student
Principles of 5 Basic element & 10 Senses
Yama, Niyama (4 days)
Asana, Pranayama & Pratyahara, Dharana, Dhyan, Samadhi (2 days)
Pancha - Vayus
Panchakoshas
Sattva, Rajas & Tamas (Triguna)
Introduction to chakras and its functions
Three Doshas
4 padas of yoga sutras
Lives of yogis (Inspiring stories)
Diet & Nutrition for a yogi
Question & Answers

Pranayama (Breathing Practices)

Introduction of Pranayama
Benefits of pranayama
General guidelines
Clavicular
Thoracic and Diaphragmatic Breathing (Yogic Breathing)
Ujjayi
Bhastrika
Kapalbhati
Nadi - Sodhana
Bhramari
Surya - Bhedi & Chandra - Bhedi Sheetali & Sheetkari

Sitting postures for pranayama sadhana

Easy pose
Half-lotus
Swastikasana

Mantra Chanting

Om Asato Maa Sadgamaya (Mantra from Upanishad)
Tvameva mata ca pita Tvameva (Sloka on gods)
Om Tryambakam Yajamahe ( Mantra on lord shiva)
Om sahana vavatu ( Mantra from Upanishad)
Guru Brahma Guru Vishnu Gurudevo maheshwara ( Guru stotram)
Yogena Cittasya ( Sloka on sage Patanjali)

Teaching Methodology

Qualities of a teacher
Principles of demonstrating, observation, assisting, correcting
Use of voice in class
Mental & emotional preparation for teaching
Class preparation
Step by step class structure planning

Teaching Practice

Demonstration
Alignment
Instructions

Evaluation is based on

Written test
Asana practical test
Attendance
Performance
Behaviour

Sample daily schedule

05:30 Wake up bell
06:00 Morning tea
06:15 Shatkarma and pranyama
07:15 Hatha yoga (asanas practice)
09:00 Breakfast
10:00 Yoga philosophy
11:00 Personal studies and practice
12:00 Lunch and break
15:00 Yoga anatomy and phisiology
16:15 Ashtanga Vinyasa (asana practice)
18:00 Mantra chanting and meditation
19:15 Dinner

Certification:

Students who complete their subsequent training and exams are eligible to register with Yoga Alliance as Registered Yoga Teachers (RYT®).
Included excursions

Every Sunday, you will enjoy excursions to many tourist destinations in and around Rishikesh.