200 Hour Yoga Teacher Training In Rishikesh India

Hath Yoga is the one of the most ancient branches of Yoga which helps in balancing the “Ida” Nadi and “Pingala” Nadi that is the left and right energy channel to awaken the Sushumna Nadi. Hatha Yoga shows the path to balance the moon and sun energies through different practices.

Hatha asana sequence

• Pawanmukta series

Standing series

• Tadasana (palm pose)
• Tiryaka Tadasana (swaying palm pose)
• Utkatasana (chair pose)
• Padangusthasana (big toe pose) - phase 2
• Pada Hastasana (hand under foot pose)
• Uttanasana (standing forward pose)
• Garudasana (eagle pose)
• Virabhadrasana (warrior pose) - phase 1
• Virabhadrasana (warrior pose) - phase 2
• Virabhadrasana (warrior pose) - phase 3
• Vrksasana (tree pose)
• Trikonasana (Triangle Pose)
• Ekapadangusthasana (Perineum Pressure Pose)

Sitting series

• Bhadrasana (gracious pose)
• Vajrasana (diamond pose)
• Supta Vajrasana (Reclined Thunderbolt Pose)
• Simhagarjasana (roaring lion pose)
• Marjari asana (cat stretch pose)
• Ardh Ushtrasana (half camel pose)
• Ushtrasana (camel pose)
• Padangusthasana (big toe pose)
• Mandukasana (Frog Pose)
• Naukasana (Boat Pose)
• Ardha Matsyendrasana (Half Spinal Twist)
• Matsyendrasana (Full Spinal twist)
• Janusirasana (head to knee pose)
• Parivritti Janu Sirshasana (spiraled head to knee pose)
• Gomukhasana (cow face pose)
• Paschimottanasana (seated forward bend) - phase 1
• Paschimottanasana (seated forward bend) - phase 2
• Yoga Nidrasana (yogic sleep pose)
• Sukhasana (easy pose)
• Swastikasana (auspicious pose)
• Ardha Padmasana (half lotus pose)
• Shashank Bhujangasana (striking cobra pose)

Prone series

• Makarsana (crocodile pose)
• Bhujangasana (cobra pose)
• Tiryaka Bhujangasana (twisting cobra pose)
• Ardh Salabhasana (half locust pose)
• Salabhasana (locust pose)
• Dhanurasana (bow pose)

Supine series

• Shavasana (corpse pose)
• Eka Pada Pavanamuktasana (half wind relieving pose)
• Pavanamuktasana (wind relieving pose)
• Setu Bandasana (bridge pose)

K. Pattabhi Jois developed a modern-day form called Ashtanga Yoga in the mid-20th century, an energetic practice of mindful movements with breath awareness. Although Ashtanga Yoga series can be learned by self also but learning under an experienced teachers will help you in understanding the right adjustment without causing any injuries. Ashtanga Yoga helps in promoting mental clarity and inner peace, making it a challenging workout.

Standing poses

• Surya Namaskar A (sun salutation A)
• Surya Namaskar B (sun salutation B)
• Padangusthasana (hand to big toe pose)
• Pada Hastasna (hands under feet)
• Trikonasana (triangle pose)
• Parivritta Trikonasana (revolved triangle)
• Utthita Parsvakonasana (extended side angle)
• Parivritta Parsvakonasana (revolved side angle)
• Prasarita Padottanasana (wide leg forward fold)
• Parsvottonasana (side intense stretch)
• Utthita Hasta Padangusthasana (extended hand to big toe)
• Ardha Baddha Padma Uttanasana (half-bound lotus intense stretch)
• Utkatasana (fierce pose)
• Virabhadrasana 1 (warrior)
• Virabhadrasana 2 (warrior)

Seated poses

• Dandasana (staff pose)
• Paschimottanasana (west intense stretch)
• Purvottanasana (east intense stretch)
• Ardh Badhha Padma Paschimottanasana (bound lotus version)
• Trianga Mukaikapada Paschimottanasana (one leg folded forward fold)
• Janu Sirsasana (head to knee pose) A, B, C
• Marichyasana A, B, C, and D
• Navasana (boat pose)
• Bhujapidasana (arm pressure pose)
• Kurmasana (Tortoise)
• Supta Kurmasana (reclining tortoise)
• Garbha Pindasana (embryo in the womb)
• Kukkutasana (rooster pose)
• Baddha Konasana (bound angle upright fold)
• Upavista Konasana (wide angle seated forward)
• Supta Konasana (reclining angle pose)
• Supta Padangustasana (reclining big toe pose A and B)
• Ubhaya Padangustasana (both big toes pose)
• Urdvaha Mukha Paschimottanasana (upward facing Paschimo)
• Setu Bandhasana (bridge-building pose)

Finishing sequence

• Urdvha Dhanurasana (upward bow)
• Savasana (corpse pose)
• Salamba Sarvangasana (shoulder stand)
• Halasana (plow)
• Karnapidasana (ear pressure)
• Urdvha Padmasana (upward lotus)
• Pindasana in Sarvangasana (embryo pose)
• Matsyasana (fish pose)
• Uttana Padasana (intense stretched feet or legs)
• Sirsasana (headstand)
• Balasana (child’s pose)

The final

• Baddha Padmasana (bound lotus and bow)
• Padmasana (lotus)
• Tolasana (uplifting scales)
• Savasana (corpse pose)

Vinyasa Flow style is one of the most advanced and intensive forms of yoga. It focuses on the strength of your body and breathing. Concentrating on the different aspects of movement with breathing helps in better conditioning of whole body.

Vinyasa Yoga Asana

• Sun Salutation A & B
• Suptha Baddha Konasana (Reclining Bound Angle)
• Ananda Balasana (Happy Baby Pose)
• Adho Mukha Svanasana (Downward Facing Dog)
• Urdhva Mukha svanasana (Upward Facing Dog)
• Tadasana (Mountain Pose)
• Trikonasana (Triangle Pose)
• Vrksasana (Tree Pose)
• Natarajasana (Dancer Pose)
• Garudasana (Eagle Pose)
• Uttanasana (Forward Fold)
• Ardha Uttansana (Halfway Forward Bend)
• Virbhadrasana I (Warrior I)
• Virbhadrasana II (Warrior II)
• Virbhadrasana III (Warrior III)
• Viparita Virabhadrasana (Reverse Warrior)
• Utthita Ashwa Sanchalanasana (High Lunge)
• Utthita Chaturanga Dandasana (High Plank Pose)
• Chaturanga Dandasana (Plank Pose)
• Ashtanga Namaskar (Eight Limbed Pose)
• Balasana (Child Pose)
• Utkatasana (Chair Pose)
• Baddha Virabhadrasana (Humble Warrior)
• Eka Pada Adho Mukha Svanasana (Three Legged Dog)
• Utthita Parsvakonasana (Extended Side Angle Pose)
• Vasisthasana (Side Plank Pose)
• Padangusthasana (Big Toe Pose)
• Ardha Chandrasana (Half Moon Pose)
• Urdhva Prasarita Eka Padasana (Standing Split)
• BaKasana (Crow Pose)
• Ardha Hanumanasana
• Utthita Hasta Padangusthasana (Extended Head-to-Big-Toe Pose)
• Bhujangasana (Cobra Pose)
• Shalabhasana (Locust Pose)
• Dhanurasana (Bow Pose)
• Vajrasana (Thunderbolt Pose)
• Eka Pada Raja Kapotasana (One Legged Pigeon Pose)
• Janu Sirsasana (Head to Knee Pose)
• Marichyasana I (Twist Pose)
• Ardha Matsyendrasana (Half Lord of Fishes Pose)
• Dandasana (Stick Pose)
• Paschimottanasana (Seated Forward Bend Pose)
• Purvottansana (Upward Plank Pose)
• Navasana (Boat Pose)
• Setu Bandha Sarvangasana (Bridge Pose)
• Urdhva Dhanurasana (Wheel Pose)
• Salamba Sarvangasana (Shoulder Stand)
• Halasana (Plough Pose)
• Karnapidasana (Ear Pressure Pose)
• Matsyasana (Fish Pose)
• Supta Matsyendrasana (Lumber Twist)
• Savasana (Corpse Pose)

Based on the Taoist concept of Yin and Yang, as a complimentary principle of nature. Staying in a posture for a longer duration of 3-10 mins will help in increasing circulation and improves flexibility. Yin Yoga helps in calming the anxiety and stress all the while balancing the mind and body.

List of Yin Yoga Asana

• Melting Heart Pose
• Ankle Stretch Pose
• Banana Pose
• Half Butterfly Pose
• Butterfly Pose
• Camel Pose
• Cat Pulling its Tail Pose
• Caterpillar Pose
• Child’s Pose
• Dangling Pose
• Deer Pose
• Dragon Pose
• Frog Pose
• Happy Baby Pose
• Reclining Spinal Twist Pose
• Saddle Pose
• Shoelace Pose
• Snail Pose
• Sphinx Pose
• Seal Pose
• Square Pose
• Squat Pose
• Straddle Pose

The six Yogic cleansing practices are called as Shatkarma Kriyas. Cleansing the body inside out is the first practice in the journey of Yoga. These practices will help you to understand why it is important to practice and what are the precautions you need to take before and after the Yogic Cleansing practices.

Different types of Shatkarma Kriyas

• Jala Neti
• Rubber Neti
• Netra Neti
• Kapalbhati
• Trataka

Pranayama or Breathwork is not just the inhalation and exhalation rather it helps in expansion of the Pranas while inhalation, exhalation and retention of the breath for the holistic well-being. During the Pranayama Sessions, You will not only concentrate on your breathing but you will be able to find balance between mind and body.

Pre-Pranayama Breathing Techniques

• Abdominal Breathing
• Thoracic Breathing
• Clavicular Breathing
• Yogic Breathing

Different Types of Pranayama

• Nadi Shodhana Pranayama
• Ujjayi Pranayama
• Bhramari Pranayama
• Sheetali Pranayama
• Sheetkari Pranayama
• Chandra Bhedi Pranayama
• Bhastrika Pranayama
• Kapalbhati Pranayama
• Surya Bhedi Pranayama

Mudras are called the gestures, with majority of the mudras are the Hand Gestures, helps in channelising and distributing the energies in the body. It is advised that mudras should be performed under the guidance of the expert teachers.

List of Mudras

• Jnana mudra
• Chin mudra
• Dhyana mudra
• Yoni mudra
• Bhairava mudra
• Nasikagra drishti mudra

While practicing Yoga, a lot of energy is generated and to channel these energies so it does not get drained from the body, the practices of bandhas help in maintaining the energy in the body. During the course you will learn the beginner practices of bandhas

List of Bandhas

• Agnisar (for Uddiyana preparation)
• Bahir kumbhaka (external retention)
• Antar kumbhaka (internal retention)
• Mula bandha
• Uddiyana bandha
• Jalandhara bandha

Yoga is much more than the regular practices of asanas and for spiritual growth a holistic approach is necessary. Asanas are the physical aspect of the yoga and Meditation is the spiritual aspect. The first step for the spiritual growth is practicing Pratyahara your first step towards meditation. Meditation will help in improving the strength of mind with better concentration and focus. It will help you to go inwards and you will be able to find mental clarity.

List of Meditation Techniques

• AUM meditation
• Trataka meditation
• Japa and Ajapa Meditation
• Antar Mouna Dhyana meditation
• Silent meditation
• Chakra meditation
• Mantra or Kirtan meditation

Yoga Nidra (psychic sleep) is sleeping in awareness in such a way that takes you from a conscious state to a superconscious state of awareness. The goal is to shut out the five senses so the mind can attain pratyahara.

What you will learn

• Meaning and basics of Yoga Nidra
• Purpose of Yoga Nidra
• Lifestyle and rules for practitioners
• Benefits and risks

At Yogpeeth Rishikesh, we aim to keep the authenticity of the traditional yoga to help every yoga lover find the reasoning and philosophy behind Yoga practices Understanding why yoga is not just practicing asanas rather much more than that. Yoga Philosophy will help you in understanding the key concepts, the importance of self-realization, and you will be able to connect practical and spiritual aspects of Yoga.

What will you learn?

• Introduction of Yoga Philosophy (Yog Darshan) and its Evolution
• Introduction of Patanjali Yoga Sutras
• Nadis (Ida, Pingala & Sushumna)
• Introduction of Chakras – energy centres of the body & Kundalini
• Explanation of Hatha Yoga Pradipika
• Eight Limbs of Ashtanga Yoga
• Pancha – Vayus, Panchakoshas
• Sattva, Rajas & Tamas (Trigunas)
• Four Padas of Yoga Sutras
• Life stories of yogis (Inspiring stories)
• Introduction to Vedas

Ayurveda is the ancient healing science to heal the body in the holistic way. It is through the different practices of Ayurveda; you can heal the body by clearing out the doshas of the body. Following are the things you will learn during 200 Hour Yoga Teacher Training Course:

What will you learn?

• Introduction to Ayurveda
• Definition and Core Principles
• Unique Features and Aims of Ayurveda
• Historical Overview and Evolution
• Exploration of Ayurvedic Branches
• Understanding the Philosophy Behind Ayurvedic Practices
• Elemental Knowledge in Ayurveda
• Concept of Holistic Health in Ayurveda
• Fundamentals of Doshas, Dhatus, and Agni
• Exploring Prakriti (Individual Constitution) and Vikriti (Imbalance)
• Body Types and Energies
• In-depth Discussion on Various Body Types (Doshas)
• Balancing Body Imbalances
• Recognizing Signs of Balance and Imbalance in the Body
• Techniques and Practices to Restore Balance and Harmony

It is important to align your own body as well as to understand the mistakes so that you will get no injuries while practicing and also while you are teaching as a Certified Yoga Teacher.

What will you learn?

• Why it is important to align your own body during the asana practice?
• Alignment and precision in the practice of asanas.
• Use of Props such as blocks, straps, and blankets for correct alignment according to Iyengar Yoga
• How to deepen your practice by going deeper into your asana practice through correct alignment?
• Maintaining close attention to the details of each asana
• Learn the right alignment in various asana: standing, seated, backward/forward extensions, twisting, and inverted postures
• Understand the common mistakes, precautions, benefits, modifications according to strength and flexibility

Understanding the Anatomy and Physiology of the body and how the different parts of the body will work while doing asanas or Pranayama will help in understanding your body better and also deepen your practice.

Physical Anatomy

Physical yoga anatomy is an essential subject for ensuring a safe, effective, and personalized yoga practice. Empowering the newly certified yoga teachers with the skills needed to guide students safely and effectively.

• Understanding the basic anatomical terminology
• Skeletal system
• Muscular system
• Respiratory system
• Spinal anatomy
• Anatomy of upper extremities (Shoulder area)
• Anatomy of lower extremities (pelvic area)

Spiritual Anatomy

Spiritual anatomy deals with the subtle and energetic aspects of the self-exploring the connections between the physical body, mind, and the spiritual dimensions for holistic growth.

• Introduction to Subtle Anatomy
• Chakras and energy centres
• Prana Energy and Nadis
• Kundalini – the source of all creativity
• Pancha kosha

Becoming a Certified Yoga Teacher will be incomplete without understanding how to conduct a class all the while managing the proper flow and correcting the students. All of this and much more will be learned during the Teaching Methodology Session

What will you learn?

• Blending traditional teaching methods with modern outlook prioritizing holistic approach in teaching
• Crafting an engaging curriculum
• Connection and empathy
• Efficiency in class management
• Safety and effectiveness
• How to avoid injuries
• Preparing yourself mentally and emotionally before teaching
• Keeping a positive attitude during and after the practice
• Developing step-by-step class structures
• Proper adjustments with and without yoga props
• Establishment of yogic personality

You will get the certification at the end of the course after proper evaluation. The evaluation will be based on:

What will you learn?

• Performance throughout the course
• Attendance
• Conduct
• Practical demonstration of the postures (test)
• Written tests (objective and subjective)

The requirement of 90% attendance throughout the semester will be used as a criterion for each student's grade. A valid attendance rate of 90% is required, with an acceptable and understandable justification for the remaining 10% of missed classes.

Apart from our curriculum included above, following are the various sessions that will be included when you join Yogpeeth Rishikesh for a Holistic approach to yoga. These sessions are not included in the 100 Hour Yoga Teacher Training Course rather given complimentary sessions by Yogpeeth Rishikesh for a holistic approach.

Emotional Healing Session

Yogpeeth Rishikesh is giving every yoga Aspirant the perfect opportunity to attend this complimentary session to start their healing journey.

The ability to experience and express emotions is more important than you might realize. When you’re in tune with your emotions, you have access to important knowledge that helps with:

• Decision-making
• Relationship success
• Day-to-day interactions
• Self-care

When you suppress or repress emotions, you’re preventing yourself from experiencing and expressing feelings. This can happen consciously or unconsciously. You may suddenly feel anxious, overwhelmed, or unable to manage your emotions when something unexpected happens. This can be quite common and part of human nature.

The trauma and emotion healing session will help find some tools that can help you to:

• Recognize emotional triggers
• Develop some coping strategies that will work for you
• Understand some self-regulation techniques to respond to the situation better
• Create healthy boundaries without hurting yourself and others
• Learn to say no without being overwhelmed

We will provide you with a safe and understanding environment where you will be at ease to express yourself better and provide you with the right tools where you can understand yourself better and express and manage your emotions. Healing takes time. And at Yogpeeth Rishikesh, you can take your first step towards it.

Kundalini Yoga Session

Kundalini is the term for life force located at the base of the spine. Kundalini yoga is nothing but the practice of expanding and intensifying mindfulness and unravelling the concealed enthusiastic and spiritual-psychic potentials in aspirants.

Kundalini awakening is called the ultimate form of yoga sadhana that is attained after steadily mastering the previous layers of yoga sadhana. This comprehensive training is based on the ancient philosophies of tantras and kriya yoga.

Sound Healing Session

Sound healing has healing vibrations that are very powerful. It also helps you relax and calm your mind.

• Introduction to sound healing
• Sound healing and prana
• Therapeutic qualities
• Balancing chakras with sound healing

Reiki Healing Session:

Reiki is an alternative healing technique which not helps in healing the body mentally but you will be able to feel lighter after the Reiki Session. This healing approach has been used by many practitioners to relieve the physical pain and also to release the pressure from the mind happening due to hectic modern lifestyle.

• Relieves physical pain and help in reducing the fatigue from the body
• Helps in overcoming the effects on anxiety.
• Uplifts your mood all the while helping in releasing the negative emotions in a positive manner.