200 Hour Yoga Teacher Training in Rishikesh

Mantra is a set of words that consist of specific sounds, vibrations received by ancient yogis and seers which offer a powerful physical, mental and spiritual benefit. There are many kinds of Mantras available for different purposes.

• Art and science of Mantra
• Mantra and its power
• How mantra is made

Mantra Chanting

• The proper way of chanting Om Mantra
• Shiva Mantra for Peace
• Durga Mantra for Energy Awakening
• Krishna Mantra for Joy
• Mantra for Purification of the Mind (Gayatri)
• Guru Disciple Study Mantra (Sahana)
• Guru Mantra (Guru brahma)

Saraswati Yoga School teaches the traditional ancient style of Hatha Yoga that has been practiced by the Himalayan Masters for thousands of years. At our school, you practice according to your strength and flexibility. The main purpose is to attain perfect health and peace of mind.

• Pavan Muktasana series 1
• Pavan Muktasana series – 2
• Pavan muktasana series - 3
• Centering postures series
• Surya Namaskar
• Standing postures series
• Kneeling postures series
• Sitting Postures series
• Forward bending postures series
• Backward bending postures series
• Supine postures series
• Prone Postures series
• Fire Series series
• Inversions series
• Twisting postures series
• Balancing Postures series
• Relaxing Posture series
• Meditative Asana Series

Note: In total you will learn about 70 Yoga Exercises

The theory is just as important as practicing. Without proper understanding, you cannot do well. Our teachers will teach a base of understanding why, how, when, and what you need to do in an asana class. You must be self-motivated to go deeper into the postures. Here is the some of the theory you will be learning;

• Philosophy of Hatha Yoga
• Ancient Scriptures of Hatha Yoga
• Aim and Objectives of Hatha Yoga
• Yoga as a Therapy
• Yoga as Balancing

In the 20th century, K.pattabhi Jois has developed a modern-day form of classical Indian Yoga called Ashtanga Vinyasa. His teacher Krishnamacharya taught this form which is energetic practice with breath awareness and mindful movements.

• Introduction to Ashtanga Yoga
• History of Ashtanga Yoga
• Awakening the Fire Within
• The Breath of Life
• Prana
• A Chakra Contemplation
• Eight Limbs of Yoga and the Practice of K.Pattabhi Jois
• How to Do Bandha in Ashtanga
• Drishti- Focusing the Attention During Movements
• Proper Use of Props and Yoga Instruments 
• Sun Salutation A & B (week 1)
• Standing Asana Series (week 2)
• Sitting Asana Series (Week 3)
• Finishing Asana Series (Week 3)
• Teaching Practices (Traditional&Mysore Style- Week 4)
• pādāṅguṣṭāsana – Big toes Posture
• pāda hastāsana – Hand under foot posture
• utthita trikoṇāsana (A+B) Triangle posture
• utthita pārśvakonāsana (A+B)- Extended side angle pose
• prasārita pādottānāsana (A,B,C,D)- Intense wide leg stretch
• pārśvottānāsana – intense side stretch posture
• utthita hasta pādāṅguṣṭāsana- hand to big toe posture
• ardha baddha padmottānāsana – half bound lotus forward bend
• utkatāsana – Fierce pose
• vīrabhadrāsana – Warrier pose A+B
• Dandasana – Staff pose
• paścimattānāsana – intense west stretch or sitting forward bend
• pūrvattanāsana – Intense east stretch
• ardha baddha padma paścimattānāsana- half bound lotus forward bend
• tiryaṅgmukha ekapāda paścimattānāsana- Reverse the leg, one leg intense stretch
• jānuśīrṣāsana – head to knee pose

Finishing Postures

• ūrdhva dhanurāsana – upward bow posture
• salaṁba sarvāṅgāsana – shoulder stand posture
• halāsana – plow posture
• karṇa pīḍāsana – ear pressure posture
• baddha padmāsana – sealed lotus pose
• yoga mudra – sealed yoga posture
• padmāsana – Lotus posture
• Savasana – Coprse pose

Pranayama is the central practice of traditional yoga. Many people misunderstand Pranayama as the breathing practice only, but it is something more. In this class, you will learn the secret of pranayama and how it leads us to health, peace, happiness, balance, and the awakening of kundalini.

Every week will lead to a different state of experience.

• Week 1:Building strength in your system and a step-by-step understanding of Pranayama.
• Week 2:Move towards from beginning to a deeper understanding of Pranayama and practices.

Here are the topics you will be learning for the study of Pranayama

• What is Prana
• What is Pranayama
• What is breath and connection with the Prana
• Importance and benefits of Pranayama
• How to prepare ourselves to practice them
• Aspects of Breathing
• Ancients Texts of Breathing
• General understanding
• Understand all about nostrils and how to activate them
• Secrets of Pranayama
• Breath flow in 5 elements
• Unit of Prana
• Function of Prana

Beginners and Intermediate Practices

• Clavicular Pranayama
• Thoracic Pranayama
• Diaphragmatic Pranayama
• Yogic Pranayama
• Pranava Pranayama
• Nadisodhanam Pranayama
• Bhastrika Pranayama
• Kapalbhati Pranayama
• Bhramari Pranayama
• Ujjayi Pranayama
• Sitli Pranayama
• Sitkari Pranayama

Once you stabilize your posture through Asana, cleansing your energy through Pranayama, and controlling your senses through Pratyahara you will be able to focus your mind. Meditation starts with concentration practices and with our 100 Hour YTTC, you will learn great techniques to master the basics by which you can develop a high-level concentration and awareness.
With this 2 week program, you will learn basic to intermediate levels meditation preparations and techniques. Each day you will get a little more understanding of how to perform them and experience their benefits.

• Week 1:Developing Foundation 
• Week 2:Developing one-pointed focus, different types of concentration techniques, and visualization exercises

Here is the list of what you will be learning

• Introduction to Meditation
• History of Meditation
• Preparation to Meditation
• What is Meditation and what it is not
• Why- How- Where- When Meditation
• Philosophy of Meditation
• Meditation Traditions
• Meditation Scriptures
• Aim and Objectives of Meditation
• Sitting Positions
• How to Sit Correctly 

Styles of Meditation Practices

• Himalayan Meditation Practices
  • Basics Foundation Meditation Practice
  • Breath- Mind- Mantra Awareness
  • Tratak Meditation 
• Nada Meditation Practices
  • Music Meditation
  • Om Meditation
  • Mantra Power Meditation
• Active Meditation Practices
  • Dynamic Moving Meditation (Osho)
• Tantra & Kundalini Meditation Practices
  • Ajna Chakra Awakening Meditation
  • Kundalini Active Meditation
• Vipasana & Passive Meditation Practices
  • Breath Awareness (Anapana)
  • Mindfulness and Sensation
  • How to Do Japa (recitation)
  • Kirtan Even and Creating a Spiritual Vibe
  • One Day Silence Meditation

Yoga Nidra (sleep awareness/ psychic sleep) is a journey from a conscious to a superconscious state of awareness. All animals, birds, insects, humans sleep in the same way, and the experience of sleep also is the same. This state brings oneness and there is a great secret behind all of it. Yogi Vishnu is one of the most famous Yoga Nidra teachers. His proven techniques have been practiced for a long time by our sages. He will be the mentor and teacher, showing you how it can transform your life in a very short period of time. Yoga Nidra practices will take place every Friday.

• Week 1:Basic Relaxation Practices
• Week 2:Visualisation Yoga Nidra 

You will learn the basics of Yoga Nidra

• Meaning and Purpose of Yoga Nidra
• Different Schools and Traditions of Yoga Nidra
• Lifestyle and Rules for Yoga Nidra Practitioners
• Benefits and Risks of Yoga Nidra
• Difference Between Yoga Nidra and Meditation
• Yoga Nidra Experience
• Yoga Nidra and Healing

The body produces toxins at all times and we need to cleanse our bodies accordingly. Proper ablution, urination, cleaning nostrils, ears, eyes, skin, tongue, and other organs are very important for good health. These are physical, mental, emotional, and spiritual cleansing. In the beginning, yoga practitioners should follow six practices (Sat-Karma) by which they can unblock the channels for higher experiences. With your 100 Hour YTTC, you will learn these cleansing practices.

• What is Satkarma
• Benefits and Risks
• Who Should and Should Not Practice It
• Experiences
• Preparation to Satkarma
• Practices After Completing It 

Practices that you will learn

• Jiwa dhauti
• Danta-Dhauti
• Karna-Dhauti
• Jalaneti.
• Kapalbhati.

Yoga philosophy is the philosophy of life. Just by listening and understanding one can change one's own life. Yogi Vishnu learned the secrets of Yoga philosophy from his great Master Swami Veda by spending significant time with him. His authentic teachings will be taught by our teachers. Yoga philosophy does not only exist in Yoga Sutra. There are hundreds of Yogic texts and we will introduce you few important ones such as; Yoga Sutra, Bhagawat Geeta, and Upanishad.

Week 1. Entering the World of Wisdom

• Introduction to Indian Culture and Spirituality and Himalayan Tradition
• Introduction to the Ancient Scriptures of Yoga and Spirituality
• Meaning and Purpose of Indian Philosophy
• Introduction to 9 Major Indian Philosophy
• Why Is Yoga Philosophy the Most Important Among All?
• History of Yoga
• Types of Yoga

Week 2: Patanjali Welcomes you- External limbs !!!

• Patanjali and His Work
• Introduction to Yoga Sutra Text
• Eight Limbs of Yoga
• Yamas & Niyamas
• Philosophy of Asana & Pranayama
• Science of Karma

Yoga Anatomy is one of the most important subjects for yoga teachers. In anatomy classes you will learn two types of anatomy, physical and spiritual.

Physical Anatomy

• Introduction to Body and Its Structure
• Body Planes
• Anatomical Movements
• Bones of the Skull
• Cervical Vertebrae
• Shoulder Girdle/ Arm Bones/ Pelvic Region
• Deformities of the Spine
• Lower Extremity
• Tendons and Ligaments
• Muscular System

Spiritual Anatomy

• Nadi (Energy Channel)
• Chakras (Energy Centres)
• Kundalini (Prime Energy and Souce of All Creativity)
• Panchakosha (5 Layers)

Yoga is a holistic science that nurtures the body, mind, and soul. It has natural healing energy by which one can remain healthy and if there is any illness, it helps the body heal naturally. You will be learning the basics of Yoga Therapy in the classes. Our teachers will give instructions on the therapeutic value of respective practices during the asana, pranayama, meditation, and anatomy classes. There will be no specific class for it.

• What is Yoga Therapy
• Rules and Regulations of Yoga Therapy
• Healing Through Asana, Pranayama and Meditation
• Therapy for Common Diseases

Ayurveda is the sister science of yoga. It believes that the body is made of five elements that create three Doshas; Kapha, Vata, and Pitta. When we keep them balanced, we are healthy and when imbalanced, we are ill. Ayurveda talks about proper health management that all yoga teachers need to know to help people. We provide one Ayurveda workshop from our doctor.

• Introduction to Ayurveda
• Unique Features of Ayurvedic Treatment
• Ayurveda and Its Diversified Areas
• Ashtanga Ayurveda
• Fundamentals of Ayurveda
• Panchamahabhuta
• Kapha (The theme of structure and lubrication)
• Vata (the energy of movements)
• Pitta (the energy of bio-transformation and heat generation)
• Prakriti- Know Your Constitution

Mudra is a Divine gesture practiced with human hands. There are hundreds of them and they can bring miraculous changes in the body and mind with their extraordinary powers.

You will learn these powerful and secret mudras and their understanding.

• The Secrets of Mudra
• The Position of Elements in the Hands
• The Need of Mudra
• The Importance and Advantages of Mudras
• Special Guidelines About Mudra
• Gyan Mudra (Gesture of Wisdom)
• Purn Gyan Mudra (Gesture of Complete Wisdom)
• Vairagya Mudra(Gesture of Dispassion)
• Abhaya Mudra(Gesture of Blessing, Fearlessness)

The whole universe is made of energy. At all times the energy is converted into matter so that we see the whole universe as what it is. Our physical body is also made of energy and it constantly works with it. With mudra channelise the energy and with bandha we control the energy and prevent it from draining. It helps us manage and maintain the energy. It also is helpful for kundalini awakening.
There are only three Bandhas according to yoga but we will teach you many preparation techniques that will help you perform the bandhas correctly.

Here Is What You Will Learn

• Meaning and Importance of Energy Lock
• Why the Energy Lock and How Our Energy Gets Drained
• Energy Knots and How to Open Them
• Understanding the Three Chakras; Muladhara-Manipura-Visuddhi
• Experience of Energy Lock
• Benefits and Risks of Bandha Practices

Practices (Beginners and Intermediate Level)

• Agnisar (Preparation to Uddiyana)
• Vahir Kumbhaka (External Retention)
• Antar Kumbhaka (Internal Rentention)
• Ashwini Mudra
• Vajroli Mudra
• Mulabandha
• Uddiyana Bandha
• Jalandhara Bandha

Learning or practicing yoga is not enough to teach. Teaching yoga is an art in which you transform people's lives. A proper teaching methodology will help you with

• Not to forget the sequence
• Avoid injuries
• Manage happiness during and after the practice
• Work with all sides of Yoga and all levels
• Give a meditative experience
• Manage and balance the energy flow

Here is what you will learn

• Proper demonstration of a Yoga practice
• The proper way to instruct and guide a lesson
• Proper alignment of yoga postures
• Proper adjustment with/ without props
• Yogic personality establishment

• Sense of alignment
• Role of alignment in daily practice
• How to balance prana & chakras
• How alignment works in 5 koshas
• Importance of Alignment
• A different aspect of Alignment
• To decrease the risk of injuries
• Increase the movement of joints
• Alignment based on body regions
• Upper Limb alignment
• Lower Limb alignment
• Torso – Thorax - Abdomen – Pelvis Alignment
• Head & Neck - Alignment

• Sense of alignment
• Role of alignment in daily practice
• How to balance prana & chakras
• How alignment works in 5 koshas
• Importance of Alignment
• A different aspect of Alignment
• To decrease the risk of injuries
• Increase the movement of joints
• Alignment based on body regions
• Upper Limb alignment
• Lower Limb alignment
• Torso – Thorax - Abdomen – Pelvis Alignment
• Head & Neck - Alignment

At the end of the course, you will be evaluated and according to that, you will get the certification. Your evaluation will be based on the following;

• Performance during the course
• Attendance
• Practical asana demonstration test
• Written test (Objective and subjective type)
• Behavior

The 200-hour yoga teacher training program in Rishikesh is a comprehensive training program designed for individuals who wish to become certified yoga teachers. The program covers a wide range of topics, including yoga asanas, anatomy and physiology, yoga philosophy, and teaching methodology.

• Comprehensive training program for aspiring yoga teachers
• Covers a range of topics including yoga asanas, anatomy, philosophy, and teaching methodology
• Certification program held in Rishikesh, India

The prerequisites for the 200-hour yoga teacher training program may vary depending on the program provider. However, most programs require participants to have a regular yoga practice and a sincere interest in yoga and teaching. Some programs may also require participants to have completed a certain number of yoga classes or have a certain level of physical fitness.

• Prerequisites may vary but typically require a regular yoga practice and sincere interest in yoga and teaching
• Some programs may require a certain number of completed yoga classes or physical fitness level

The 200 Hour Yoga Teacher Training in Rishikesh is a comprehensive program that provides students with a strong foundation in the principles and practices of yoga. The training program covers a wide range of topics, including asana (postures), pranayama (breathing techniques), meditation, anatomy, physiology, philosophy, and ethics. Upon completion of the program, graduates will be qualified to teach yoga to others and continue their education in the field if desired.

• Comprehensive program covers a wide range of yoga topics
• Provides students with strong foundation in principles and practices of yoga
• Graduates will be qualified to teach yoga to others

Anyone who has a passion for yoga and a desire to deepen their understanding and practice is eligible for the 200 Hour Yoga Teacher Training in Rishikesh. There are no prerequisites for the program, however, prior yoga experience is recommended. The program is open to individuals of all ages and fitness levels, and can be customized to meet the needs and goals of each student.

• Open to individuals with passion for yoga and desire to deepen their understanding and practice
• No prerequisites for the program, but prior yogaexperience is recommended
• Program covers various aspects of yoga including asanas, pranayama, anatomy, philosophy, and ethics

The 200 Hour Yoga Teacher Training in Rishikesh covers the following aspects of yoga:

• Asanas (Yoga postures)
• Pranayama (Breathing techniques)
• Anatomy and Physiology
• Philosophy, Ethics and Lifestyle
• Meditation and relaxation techniques
• Teaching Methodology and Practice Teaching

The 200 Hour Yoga Teacher Training in Rishikesh is structured as follows:

• Daily yoga classes and workshops
• Lectures on anatomy, philosophy, and ethics
• Meditation and pranayama sessions
• Practice teaching sessions
• Question and answer sessions with the instructor
• Freetime for self-study and reflection
• Opportunities for discussion with fellow students