25 Day 200 Hour Ashtanga Vinyasa Yoga TTC in Rishikesh, India

Our 200-hour yoga teacher training retreat provides the fundamentals you need to become a certified yoga teacher or take your own practice to the next level. Ideal for advanced yoga practitioners and yoga enthusiasts, personal trainers, group exercise instructors, and even the yoga-curious. You also learn how to offer modifications, posture options, clarification of contraindications, and how to create a complete series of classes with progressive levels of difficulty.

You will learn from multiple experienced teachers, and explore different teaching styles while studying yoga philosophy and deep meditation.You will also learn about Indian yoga culture, relationships between yoga and Indian philosophy, and you will get lots of opportunities to explore this tropical paradise near the Holy Ganges. Become a certified, successful, engaging, and adaptable yoga teacher!

200-Hour Multi Style Yoga Course Syllabus

Hatha yoga (Postures)

• Chandra Namaskar
• Naukasana – Boat Pose
• Chakrasana – Wheel Pose
• Paschimottanasana
• Purvottanasana
• Halasana – Plough Pose
• Karnapidasana
• Matsyasana – Fish Pose (in Lotus pose)
• Dhanurasana
• Kati Chakrasana – Waist Rotating Pose
• Sarvangasana
• Viparita Karni
• Virbhadrasana – Warrior Pose – 1,2,3
• Vriksasana – Tree Pose
• Parvatasana – Mountain Pose
• Adhomukha Svanasana – Downward Facing Dog
• Urdhvamukha Svanasana –Upward Facing Dog
• Gomukhasana
• Garudasana – Eagle Pose
• Baddha Konasana- Bound Angle Pose
• Rajkapoot Asana – Pegion Pose
• Supta Virasana- Reclining Hero Pose
• Virasana –Hero Pose
• Shirsasana – Headstand Pose

Vinyasa Flow (Postures)

• On your feet yogasanas
• Seated vinyasa sequences
• Seated posterior stretch sequences
• On one leg yogasanas
• The supine sequence
• The bow pose sequence
• The triangle pose sequence
• The inverted posture sequence
• Meditative pose sequence
• Viseha Vinyasa karma

Ashtanga Yoga Postures

• 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
• Eka Pada Padangusthasana A, B, C, and D
• Ardha Baddha Padmottanasana Utkatasana
• Virabhadrasana A and B
• Dandasana
• Paschimottanasana A, B, C, and D
• 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 and B
• Konasana
• Upavishta Konasana
• Supta Konasana
• Supta Padangusthasana A and B
• Ubhaya Padanghusthasana
• Urdhva Mukha Pashimottanasana
• Setu Bandhasana
• Urdhva Dhanurasana
• Salamba Sarvangasana
• Halasana
• Karnapidasana
• Urdhva Pindasana
• Matsyasana
• Urdhva Padmasana
• Sirsasana
• Urdhva Dandasana
• Baddha Padmasana
• Yoga mudra
• Uplutih
• Savasana

Vinyasa Flow (postures)

• Standing yoga asanas
• Seated vinyasa sequences
• Seated posterior stretch sequences
• One leg yoga asanas
• The supine sequence
• The bow pose sequence
• The triangle pose sequence
• The inverted posture sequence
• Meditative pose sequence
• Viseha vinyasa karma

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 and Chandra – Bhedi Sheetali and Sheetkari

Sitting Postures for Pranayama Sadhana

• Easy pose
• Half-lotus
• Swastikasana
• Siddha yoni asana

Recitation of Sacred Sound (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 Gurudeva Maheshwari (guru stotram)
• Yogena Cittasya (Sloka on sage Patanjali)
• Hare Rama, Hare Krishna (maha-mantra)

Mudras (yoga gestures)

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

Yoga Bandhas (energy lock)

• Preparation, teaching, and doubts
• Uddiyana
• Jalandhar
• Mula
• Maha

Yoga Cleansing (Shatkarma)

• Rubber-neti
• Jalaneti
• Kapalbhati- cleansing the lungs

Yoga Nidra (Psychic Sleep)

• Basic relaxation
• Tension relaxation
• Full body relaxation

Yoga Philosophy (Yoga Darshana)

• Introduction to yoga, its philosophy, and evolution
• Introduction to yoga sutras of Patanjali
• Definition of yoga
• 4 aspects of the mind and its functions
• The daily schedule of a yoga student
• Principles of 5 basic elements and the 10 senses
• Yama and niyama (4 days)
• Asana, pranayama and pratyahara, dharana, dhyana, samadhi (2 days)
• Pancha – Vayus
• Panchakoshas
• Sattva, rajas, and tamas (triguna)
• Introduction to chakras and their functions
• 3 doshas
• 4 padas of yoga sutras
• Lives of yogis (inspiring stories)
• Diet and nutrition for a yogi
• Question and answers

Anatomy and Physiology

• Digestive system
• Respiratory system
• Circulatory system
• Nervous system
• Endocrine system
• Organ bodily system
• Nadis
• Chakras
• Muscular system
• Skeletal system
• Muscle functions according to joint movements
• Breathing
• Inversions
• Savasana

Teaching Methodology

• Positive and conscious communication
• Friendship and trust
• Time management
• Qualities of a teacher
• Principles of demonstrating, observing, assisting and correcting
• Use of voice in class
• Mental and emotional preparation for teaching
• Class preparation
• Step by step class structure planning

Evaluation is based on:

• Written test
• Asana practical test
• Attendance
• Performance
• Behavior