Hatha yoga is one of the most ancient branches of yoga, with a history dating back over a thousand years. Sessions in Hatha Yoga Teacher Training are rooted in ancient practices that evolve your consciousness to a higher understanding.

What will you gain ?

• Learn different variations and modifications of the asanas according to different flexibilities.
• Learn the English names and Sanskrit names of the asanas
• Learn the right alignment during the class and hands-on adjustments for beginner and advanced students
• Use props (belt, bolster, pillow, wall, block) as supporting agents
• Establish creative and challenging classes using the right voice and words
• Asana knowledge in traditional, therapeutic, and healing context
• Important contraindications and necessary modifications in relation to modern problems (hyperthyroidism, diabetes, hypertension, arthritis, and so on)

Hatha Yoga Sequence

• Surya & Chandra Namaskar – Sun and Moon salutations
• Pawanmuktasana Series – Joint mobility
• Standing, Sitting & Kneeling Asanas – Strength, stability, and flexibility
• Prone & Supine Asanas – Back strength, spinal release, and core work
• Forward, Backward & Twisting Asanas – Spinal flexibility and detoxification
• Balancing & Inverted Asanas – Core stability, concentration, and circulation
• Counter Poses – Alignment and safety

K. Pattabhi Jois developed a modern-day form called Ashtanga Vinyasa in the mid-20th century, an energetic practice of mindful movements with breath awareness. In a 200 Hour Yoga Teacher Training Course, the primary series of Ashtanga yoga is taught in a systematic manner to help you in achieving your goal.

What will you gain?

• Role of Drishti in Every Asana
• Synchronizing breath with asanas
• Doing Bandhas in Asanas
• Transitioning to self-practice
• Contraindications of postures
• Learn English and Sanskrit names
• Learn the right adjustment during the asana class
• Learning how to teach Ashtanga Yoga Primary Series

Mysore-style Ashtanga Sequence

• Ashtanga Surya Namaskar – A, B, C
• Ashtanga Standing Pose – Forward Bend, Side Stretch, Leg Stretch, Balance
• Ashtanga Beginner Strength Pose – Arm & Leg Strength, Twisting, Core Strength
• Ashtanga Finishing Pose – Back Bend, Upside Down, Cooling Pose

Vinyasa Flow have the movement sequences with focus on the breath. Vinyasa Flow is all about the deep inhale and exhale of your breath as you move from one posture to the other.

What will you learn?

• How the Vinyasa yoga will decrease stress, anxiety, and depression
• Increase in the energy and improving cardiovascular conditioning
• How the Vinyasa flow will burn calories faster
• Combining proper breathing with the flow

Vinyasa Yoga Sequence

• Vinyasa Surya Namaskar : Traditional Sun Salutation Variations (Classical A & B Flow).
• Vinyasa Standing Asana Flow : Forward Bend Sequence, Lateral Stretch Flow, Hip Opening Flow, Balance Postures.
• Vinyasa Strength-Building Flow : Core Activation, Dynamic Twisting Sequence, Arm & Leg Strengthening Transitions.
• Vinyasa Closing Sequence : Gentle Backbends, Inversions or Preparations, Cooling & Restorative Asanas.

Pranayama is the practice of rhythmic breathing to purify the body, provide oxygen, and enhance mind–body connection. It promotes calmness, focus, and concentration. This course teaches various breathing techniques, locks, and mudras for effective practice.

What will you learn?

• Introduction, importance, and benefits of Pranayama
• Preparing yourself for practice and sitting postures
• Nostril activation for effective practice
• Functions, levels, and balancing of pranas; breath retention
• Breathing techniques, prana flow, and connection with chakras
• Beginner and intermediate practices integrated with meditative postures

Different Types of Pranayama

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

Mudras are the divine gestures that channel and distribute prana in the body. Most of the mudras are performed by hand. Practitioners can have immense benefits from mudras if they are performed in the right manner under the guidance of an expert.

What will you learn?

• The secret of mudras
• The position of different elements in your hands
• The importance and advantages of mudra

Practice of different Mudras

• Jnana mudra
• Chin mudra
• Dhyana mudra
• Yoni mudra
• Bhairava mudra
• Vairagya mudra (dispassion)
• Vayu mudra (air)
• Pran mudra (prana)
• Prithvi mudra (Earth)
• Surya mudra (Sun)
• Varun mudra (God of water)
• Agani Mudra

While doing yoga, your body generates a lot of energy or prana. With mudra, channel this energy and with bandhas, control and maintain it in the body to prevent it from draining. When done right, the bandhas can also help awaken the Kundalini.

What will you learn?

• Meaning of Bandhas and its importance
• Draining of Pranas and how to retain them
• Understanding the chakras and the role of Bandhas
• Benefits and precautions during the practices

Practices (for beginners and intermediate level)

• Mula Bandha
• Uddiyana Bandha
• Jalandhara Bandha
• Maha Bandha
• Agnisar (for Uddiyana preparation)
• Bahir Kumbhaka (external retention)
• Antar Kumbhaka (internal retention)

Shatkarma is a series of six types of cleansing activities that help with physical, emotional, mental, and spiritual cleansing. Cleansing your body is a fundamental step toward working on your yoga journey.

What will you learn?

• What Shatkarma is, along with its benefits and precautions
• Who should practice it and who should avoid it
• Preparation steps and post-practice guidelines

List of Shatkarma practices:

• Jal Neti Kriya
• Sutra Neti Kriya
• Netra Neti Kriya
• Kapalbhati Kriya
• Kunjal Kriya

Yoga asanas make the body stable and pranayama soothes the nervous system, thus preparing the flow of prana to be channelized effectively and making it easier for the mind to focus. Practicing pratyahara, or the controlling of sense further facilitates control of the mind which is the preparation for meditation.

What will you learn?

• Introduction to Dharana, Dhyana, and Samadhi
• History and philosophy of meditation
• Preparation, Aim and Objective of Meditation
• What meditation is and what it’s not
• Meditation traditions
• Correct sitting posture and role of diaphragmatic breathing
• Correct breathing during meditation
• Meditation Practice

Different Types of Meditation Practices

• Om Meditation
• Japa / Ajapa Meditation
• Mantra Meditation
• Trataka Meditation
• Chakra Meditation
• Guided Meditation
• Mindfulness Meditation
• Breath Awareness Meditation
• Loving-Kindness Meditation
• Progressive Muscle Relaxation Meditation
• Emotional Awareness 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.

What will you learn?

• Meaning, basics, purpose, and Tantric origin of Yoga Nidra
• Various schools, traditions, lifestyle guidelines, and practitioner rules
• Benefits and precautions
• Difference between meditation and Yoga Nidra
• Yoga Nidra experience and healing applications
• Three-body awareness, four states of consciousness, and stages of Yoga Nidra

Mantras use the power of sound to calm the mind and balance energy. Regular chanting enhances focus, relaxation, and inner harmony.

What will you learn?

• What is Mantra – Understanding its meaning, significance in life, and the process of personal mantra initiation.
• Healing of body with mantras
• Use of mala in mantra recitation
• How will mantra will help you in your life?

List of Mantras Chanting

• Ganesh Mantra
• Gayatri Mantra
• Shanti Mantra
• Mahamrityunjaya Mantra
• Guru Brahma Mantra
• Dhyana Mulam Mantra
• Om Purnamadhah
• Krishna Mantra
• Shiv Mantra
• Narayana Mantra
• Ram Mantra

Understanding the history and philosophy of yoga not only helps you to grasp the deep meaning Yoga has in our life but also helps you integrate the philosophy into your life. Various ancient philosophies will be introduced to you like Bhagwat Geeta, Hatha Yoga Pradipika, Patanjali Yoga Sutra and much more.

What will you learn?

• Introduction of Yoga Philosophy (Yog Darshan) and its Evolution
• Introduction of Patanjali Yoga Sutras
• Nadis (Ida, Pingala & Sushumna)
• Introduction 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 of Chakras – energy centres of the body & Kundalini
• Introduction to Vedas

Yoga is not only a set of postures to keep you fit but also a holistic lifestyle and philosophy that enhances one's mind, body, and soul. A yogi's lifestyle opens doors for every individual to the highest form of knowledge.

What will you learn?

• Understanding what a yogic lifestyle is, who a yogi is, and why a healthy lifestyle matter
• Importance of a yogic lifestyle, including vegetarian/vegan diet and basics of the yogic diet
• Daily routines: morning–evening practices, sleep cycle, and preparation for restful sleep
• Living with awareness: behaviour toward others and following Yamas & Niyamas

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.

What will you learn?

• Anatomy Foundations & Movement Basics:
  

  Understand the role of anatomy in yoga, basic bones and joints, movement terms, flexibility vs. mobility, and injury prevention essentials.

• Spine, Core & Breathing Anatomy:
  

  Learn spine structure, core muscles, pelvic awareness, diaphragm mechanics, and the connection of breath to the nervous system.

• Upper & Lower Body Anatomy:
  

  Focus on shoulder, elbow, wrist, hip, knee, and foot alignment to support safe and effective movement.

• Asana Biomechanics & Functional Movement :
  

  Explore anatomy in forward bends, backbends, twists, and side bends, balance mechanics, and fascia/connective tissue in movement.

• Energetics & Safe Alignment in Yoga:
  

  Study bandhas, parasympathetic activation, common yoga injuries, and safe alignment for diverse body types.

Learn the posture alignment in accordance to the Iyengar Yoga. Expert teachers of Rishikesh Yoga Ashram will help in understanding how to align yourself while you are doing self-practice and also will help you understand how to align others in your class as Yoga Teacher.

What will you learn?

• Why it is important to align your own body during the asana practice?
• Learn proper seated and standing foundations, including grounding, posture, core engagement, and correct pelvic, spine, and shoulder alignment.
• Understand safe spine mechanics, proper hip hinging, rotation techniques, and how to control depth in forward folds and twists.
• Learn core engagement and gaze awareness, proper weight distribution, chest and shoulder opening, and techniques to protect the spine and joints in balancing and back-bending postures.
• Develop stability for inversions using correct wrist, shoulder, and core alignment, and learn safe techniques to enter and exit the posture with control.
• Use props (such as blocks, straps, and blankets) effectively for comfort, support, and improved posture.
• Practice giving clear verbal cues, demonstrations, and reading student body types.
• Learn safe hands-on or hands-off adjustments, modifications, and injury-prevention strategies.

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.

What will you learn?

• Introduction, definition, core principles, unique features, aims, and historical evolution of Ayurveda
• Ayurvedic branches, foundational philosophy, elemental theory, and holistic health concepts
• Doshas, Dhatus, Agni, Prakriti (constitution), Vikriti (imbalances), and body-type understanding
• Identifying signs of balance/imbalance and techniques to restore harmony in the body

Kundalini Yoga is practice to activate the kundalini energy which sits at the base of spine. 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. The term kundalini comes from the Sanskrit word - "Kundal" which means circular or the coiled snake at the base of spine.

What will you learn about Kundalini Yoga practices during the training?

• Introduction, definition, core principles, unique features, aims, and historical evolution of Kundalini Yoga
• Recognizing energetic blocks/flow and traditional methods to balance, activate, and harmonize the subtle body
• Understanding various meditative practices for different chakras and their role in spiritual awakening

It is not enough to learn and practice yoga to be a great yoga teacher. Teaching yoga is an art as it can change lives so a lot of preparation and skills go into it.

What will you learn?

• Blending traditional teaching methods with modern outlook prioritizing holistic approach in teaching.
• Crafting an engaging curriculum; Connection and empathy during the sessions
• Efficiency in class management
• Safety and effectiveness
• 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:

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

Rishikesh Yoga Ashram takes every participant on a cultural tour in Rishikesh which not only helps in having a first-hand experience with the local culture of Rishikesh but also helps in understanding and connecting with the place of birth of yoga where many yogis have found their spiritual enlightenment. The cultural tour will be conducted in every batch.

These complimentary sessions will help you connect with your inner self in a better way.

Enriching Add-On Workshops

• Ayurveda workshop
• Kundalini workshop

Complimentary Ayurveda consultation and Massage (For private and twin sharing accommodation)

Depending on the availability of the teachers, only one session from each of the following will be conducted in every batch:

1. Complimentary Healing Sessions
   • Sound healing session, or
   • Emotional healing session, or
   • Chakra Healing Session
2. Complimentary Yoga Sessions by the river
   • Acro yoga session, or
   • Restorative Yoga Session, or
   • Yin Yoga Session
3. Complimentary Active Sessions
   • Bollywood Dance Session
   • Body Movement Session

Complimentary Art Activities

Rishikesh Yoga Ashram offers hands-on experiences in traditional Indian arts such as Mehendi (Indian tattoo), floral Rangoli, and Mandala art—perfect opportunities to connect, collaborate, and create meaningful memories together.