🧘 200 Hour Yoga Teacher Training in Rishikesh, India

1. Ashtanga yoga primary series sequence made by K. pattabhi jois, In 200 Hours yoga Teacher Training Course we teach our students basics of Ashtanga yoga and we guide them through the completely Ashtanga yoga series in a systematically way according to the ashtanga yoga tradition which includes-
2. On 1st week- introduction to Ashtanga yoga followed by Sun salutation A & B.
3. On 2 nd week - Standing sequence postures & use of yoga props.
4. On 3 rd week - Seated sequence postures & Finishing sequence postures.
5. On 4 th week - Mysore style & Teaching practice.

In 200 hours TTC Ashtanga primary series will be practiced thoroughly and In 4rth week students will be examined in their Mysore style practice if they have learnt to practice Ashtanga vinyasa traditionally without being guided / in Mysore style.

1 st week

1. Pawanmuktasana series A
2. Surya Namaskar ( Hatha)
3. Virbhadrasana A & B
4. Utthita Trikona asana
5. Parvakonasana
6. Parivritta parsvakonasana
7. Parivritta Trikonasana
8. parsvaottanasana

Sitting postures

1. Bhardwaj asana
2. Merudanda vakrasana
3. Ardha matsendrasana
4. Ardha ustrasana
5. Bhujangasana
6. Ardha salbasana
7. Paschimottasana
8. Janusirsasana
9. purvottansana
10. pawan muktasana series B

2nd week

1. pawan muktasana C / A
2. Surya namaskar B
3. Trikonasana
4. Parsvakonasana
5. Virbhadrasana A
6. Virbhadrasana B
7. Ardha chandrasana
8. Virbhadrasana C
9. Utthita hasta padangusthasana A/ B
10. Vriksasana
11. Garudasana

Sitting postures

1. Marichyasana A
2. Marichyasana B
3. Marichyasana C

Back bending postures

1. Ustrasana
2. Rajkapottasana
3. Dhanurasana
4. Chakrasana
5. Setubandhasana

Forward fold

1. Paschimottanasana
2. Janu sirsasana
3. Triangmukha ekapada paschimotanasana
4. Gatyamal paschimotanasana
5. purvottanasana
6. Inversions
7. Sarvagasana
8. Core exercises

3rd Week

1. Sun salutation A/ B/ C (Hatha yoga)
2. Sequencing
3. Virbhadrasana A & B
4. Trikonasana
5. Parivrtta Trikonasana
6. Parsvakonasana
7. Parivrittaparsvakonasana
8. Arm-balancing
9. Bakasana
10. Mayurasana
11. Eka padabaka dhyanasana
12. Parsva bakasana
13. Dwi hasta bhujasana
14. Hamasana
15. Vashisthasana
16. Vrischikasana
17. Kaundilyasana
18. Astavakrasana
19. Inversions
20. Sarvangasana
21. Sirsasana
22. Halasana
23. Karnapidasana
24. Matsyasana
25. Savasana
26. Teaching methodology

4th Week

1. Teachings
2. Doubts

1. Introduction to Yoga Philosophy ,
2. its philosophy and evolution
3. Introduction to yoga sutras of patanjali
4. Nadis ( Ida Pingala& Sushumna)
5. Chakras the energy channels
6. Explanation to Hatha yoga limbs( Shatkarma, Asana< Pranayama etc.)
7. Introduction to Yoga Philosophy(Yog Darshan)
8. Eight limbs of Ashtanga Yoga
9. Pancha - Vayus
10. Panchakoshas
11. Sattva , Rajas & Tamas (Triguna)
12. 4 padas of yoga sutras
13. 3 Ages
14. Lives of yogis (Inspiring stories)
15. Introduction to Vedas
16. Question & Answers

1. Body Movement & Planes
2. Joints and How to Protect them in Asanas
3. Anatomy and Physiology of Muscles
4. Anatomy and Physiology of Ankle
5. Anatomy and Physiology of Knee
6. Anatomy and Physiology of Hip
7. Anatomy and Physiology of Spine
8. 8. Anatomy and Physiology of Shoulder
9. Breathing mechanism in Yoga
10. Workshop on different Asanas
11. Physiology of Muscles
12. Short introduction to Mudras & Bandhas
13. Food & Digestive System
14. Introduction to Respiratory System
15. Introduction to Nervous System

1. Introduction of Pranayama
2. Intoduction to shatkarma (six cleansing practices)
3. Benefits of pranayama
4. introduction to meditative poses
5. Introduction to mudras
6. General guidelines
7. Clavicular Breathing
8. Thorocic Breathing
9. Diaphragmatic Breathing
10. Yogic Breathing
11. Ujjayi
12. Bhastrika
13. Kapalbhati
14. Nadi – Sodhana
15. Bhramari
16. Surya – Bhedi
17. Chandra – Bhedi
18. Sheetali
19. Sheetkari

1. Mula Bandhas
2. Udiyana bandha
3. Jalandhar bandha
4. Maha bandha

1. Om Asato Maa Sadgamaya (Mantra from Upanishad)
2. Tvameva mata ca pita Tvameva (Sloka on gods)
3. Vande Gurunam Charnarvinde(Ashtanga opening mantra)
4. Guru Brahma Guru Vishnu Gurudevo maheshwara ( Guru stotram)
5. Swasti Prajabhyay(Ashtanga closing mantra)
6. Tvameva mata ca pita Tvameva (Sloka on gods)
7. Om Tryambakam Yajamahe ( Mantra on lord shiva)
8. Om sahana vavatu ( Mantra from Upanishad)
9. Yogena Cittasya ( Sloka on sage Patanjali)
10. Hare rama, Hare Krishna ( Maha mantra)

1. Jnana mudra
2. Chin mudra
3. Shanmukhi
4. Bhairava mudra
5. Shambhavi mudra
6. Nasikagra/ pranav

1. Jalaneti
2. Rubber-neti
3. Eye-cleansing
4. Kapalbhati- cleansing the lungs
5. kunjal - stomach cleansing

1. How to sequence a class
2. How to work with breathing and posture to create an appropriate sequence
3. How to adjust
4. How to work with different level of students
5. How to cue / instruct at different level
6. Building Positive & conscious communication, Friendship and trust
7. Time management
8. Qualities of a teacher
9. Principles of demonstration, observation.
10. Assisting
11. Correcting
12. Use of voice in class
13. Mental & emotional preparation for teaching
14. Class preparation
15. Step by step class structure planning.

1. Fundamentals of Body alignment
2. What is need of alignment
3. Standing poses
4. Seated postures
5. Backward extension postures
6. Forward extension postures
7. Twisting postures
8. Inverted postures
9. How to do a pose
10. What is alignment of a pose
11. Common mistakes
12. Precautions
13. Contraindication
14. Benefits
15. Modification
16. Verbal adjustments
17. Hands on adjustments

1. Introduction to Meditation
2. Why Meditation ?
3. Obstacles in Meditation
4. Role of concentration in Meditation tips for developing concentration Meditation on Body and Breath
5. different types of meditation technique
6. Om / Mantra Meditation
7. Antat and Bahir
8. Trataka
9. Osho Dynamic meditation
10. Tips for Silence Meditation Practice Japa Meditation
11. Ajapa japa
12. Antar mouna
13. Nada bhrahma Meditation

1. Written Test
2. Asana Practical Test
3. Attendance
4. Performance
5. Behaviour

1. sound healing
2. keertan meditation
3. Beach yoga
4. Acro yoga
5. Yin yoga
6. Partner yoga
7. Iyenger class
8. Ayurvedic class

note:- all these additional classes are not part of the course but included additionally