200 Hour Yoga Teacher Training In Rishikesh

Traditional Hatha Yoga is an ancient yoga practice that aims to maintain balance between the body, mind, and breath. In our 200 Hour Yoga Teacher Training in Rishikesh, traditional Hatha yoga is taught as a strong foundation, with special emphasis on physical and mental stability. During this training, students gain a profound understanding of pranayama, satkarma, and yoga postures. The word “hatha” is made up of two words—‘ha,’ which represents solar energy, and ‘tha,’ which symbolizes lunar energy. It means balancing these two energies present within the body so that the person can remain physically and mentally healthy.

Hatha Yoga practice is ideal for beginners and also for students who want to take their yoga journey to the level of professional teaching. Therefore, during our 200 Hour Yoga Teacher Training Course in Rishikesh, India, Hatha yoga is taught gradually, with special emphasis on correct posture and proper alignment, so that both beginners and experienced students can easily adopt it. Upon completion of this course, students become eligible for 300 hour Yoga Teacher Training Course in Rishikesh and additional training courses to further advance their practice.

In Hatha Yoga, practitioners engage in a series of asanas to strengthen the body, enhance flexibility, and align energy channels. Breath control techniques, or pranayama, are integrated to cultivate vital life energy, promoting a sense of calm and balance. Meditation plays a key role, fostering mindfulness and connecting individuals with their inner selves. Traditional Hatha Yoga offers a profound journey toward physical well-being, mental clarity, and spiritual harmony.

• Name of the Asana in English & Sanskrit
• Introduction & History of Asana
• Benefits
• How to do this Asana dynamic way step by step?
• Anatomical aspects of the Asana
• Therapeutically approaching
• Corrections
• Modifications
• Contraindications
• Reference books
• Conclusion

How to do Asanas meditatively by following 6 steps?

• Centring
• Entering
• Refining
• Holding
• Come out
• Reflection

STANDING POSTURES

• Udwahastasana- Upward Salute Pose
•  Tadasana( Mountain Pose)
• Utkatasana (Chair Pose)
• Vrksyasana (Tree Pose)Ver1 & 2
• Uthita Hasta Padongustasana(Raise Hand to Toes Pose)
• Natarajasana (King DancerPose) Ver-1
• Padohastasana (Hand to feet Pose)
• Trikonasana (Triangle Pose)
• Virbhadrasana (Warrior Pose)-1

SITTING POSE

• Upaveshasana ( Squat Pose)
• Maalaasana (Garland Pose)
• Vajrasana(Kneeling Pose)
• Margarisana(Cat Pose)
• Simhasana(Lion Pose)
• Veerasana(Hero pose)
• Dandasana(Stamp Pose)

BACKWARD BENDING POSES

• Makarasana(Crocodile Pose)
• Byaghrasana(Tiger Pose)
• Ardhakapotasana(Half Pigeon Pose)
• Astanga Namaskarasana(Salutation with Eight Limbs)
• Chaturanga Dandasana(Staff Pose)
• Bhujangasana(Cobra pose)
• Ardha Salbhasana(Half Locust Pose)

FORWARD BENDING POSES

• Balasana(Child Pose)
• Janushirsana -Head of the Knee Pose
• Parivrita Janushirasana -- Revolved Head of the Knee Pose
• Ardha Badha Padma Paschimotanasana -Half bound Lotus
• Marichyasana Ver - 1- Pose dedicated to the sage Marichi
• Badhakonasana- Butterfly Pose with forward bending
• Upavistha Konasana - Seated wide Legged straddle

SPINAL TWISTING POSES

• Ardha Mastyendrasana - Half Fish Pose
• Spinal Twisting In Kneeling Pose
• Spinal Twisting In Table Pose

FIRE SERIESE - ASANAS FOR ABDOMEN

• A & P- Akunchana Prasarana, Abdomen Contraction & Release
• Urdwa Prasarita Padasana (Upward Rise Legs)
• Ananda Balasana( Happy Baby Pose)

INVERSION POSES

• Setubandhasana(Bridge Pose)
• Viparit Karani - Inversion Pose
• Sarvangasana(Shoulder Stand)
• Rocking Chair

Ashtanga Vinyasa Flow is an energetic yoga practice in which every movement is linked to the breath. People usually find it challenging, especially in the beginning, because the sequence stays the same and the body has to keep up. At Mira Yogshala, this is taught during the 200-Hour Yoga Teacher Training in Rishikesh with a disciplined and structured approach, making it easy for every student to learn and adopt.

The practice follows a fixed series of poses. Some poses feel manageable, some feel difficult, and some feel impossible on certain days. That changes over time. Strength and flexibility build slowly. Breathing is very important here. The ujjayi breath keeps the movement steady and helps with focus. Some days it feels tiring, some days it feels grounding. The practice pushes both body and mind. You notice how the breath reacts when things get hard.

Ashtanga Vinyasa Flow isn't just about physical practice. The 200 Hour Yoga TTC in Rishikesh at Mira Yogashala also helps students develop mental discipline and emotional balance. Sometimes the practice can be tiring, sometimes it can feel grounding, but each time it connects the individual to the present moment. Over time, it becomes a moving meditation that develops consistency and inner focus.

Surya Namaskara A

• Samasthiti
• Urdvahastasna
• Uttanasana A
• Uttanasana B
• Chaturanga Dandasana
• Urdvamukha Svanasana
• Adhomukha Svanasana
• Uttanasana B
• Uttanasana A
• rdvahastasana
• Samasthiti

Suryanamaskara B

• Samasthiti
• Utkatasana
• Uttanasana A
• Uttanasana B
• Chaturanga Dandasana
• Urdvamukha Svanasana
• Adhomukha Svanasana
• Bibhadrasana A
• Chaturanga Dandasana
• Urdvamukha Svanasana
• Adhomukhasvanasana
• Birbhadrasana A
• Chaturanga Dandasana
• Urdvamukha Svanasana
• Adhomukha Svanasana
• Uttanasana B
• Uttanasana A
• Utkatasana
• Samathiti

Primary Series – Standing Asanas

• Janusirsasana B – Head to Knee Pose B
• Janusirsasana A – Head to Knee Pose A
• Triyang Mukhaipada Paschimottanasana – One Leg Folded Forward Bend Pose
• Ardha Baddha Padma Paschimottanasana – Half Bound Lotus Forward Bend Pose
• Purvattanasana – Intense West Stretch
• Paschimottanasana C – Intense West Stretch Pose C
• Paschimottanasana B – Intense West Stretch Pose B
• Paschimottanasana A – Intense West Stretch Pose A
• Dandassana – Staff Pose
• Virbhadrasana B, Warrior Pose B
• Virbhadrasana A, Warrior Pose A
• Utkatasana, Fierce Pose
• Ardhabadha Padmottanasana, Half Bound Lotus Forward Bend Pose
• Utthita Hasta Padongusthasana,1,2,3,4, Extended Hand to Big Toes Pose
• Parsvatanasan,, Intense Side Stretch Pose
• Prasarita Padottanasasna D, Intense Wide Leg Stretch D
• Prasarita Padottanasasna C, Intense Wide Leg Stretch C
• Prasarita Padottanasasna B, Intense Wide Leg Stretch B
• Prasarita Padottanasasna A, Intense Wide Leg Stretch A
• Parivrita Parsvakonasana, Revolving Side Angle Pose
• Uthita Parsva Konasna, Extended Side Angle Pose
• Parivrita Trikonasana, Revolving Triangle Pose
• Utthita Trikonasana, Extended Triangle Pose
• Pada Angusthasana – B, Big Toe Pose - B
• Pada Angusthasana – A, Big Toe Pose – A
• Janusirsasana C – Head to Knee Pose C
• Marichasana A – Pose Dedicated to the Sage Marichi – A
• Marichasana B – Pose Dedicated to the Sage Marichi - B
• Marichasana C – Pose Dedicated to the Sage Marichi - C
• Marichasana D – Pose Dedicated to the Sage Marichi – D

Alignment and adjustment are important in yoga. Most people hear these words often but don’t really think about them much. In yoga, alignment simply means how the body is placed in a pose. It is about where the feet are, how the spine is held, and how much effort is being used. Small things matter here. At Mira Yogshala, especially during the 200 Hour Yoga Teacher Training in Rishikesh, alignment plays a key role in how a posture feels in the body. When alignment is right, the posture feels supportive. When it is off, the body feels strain. Proper alignment helps reduce injury and also makes the pose more effective.

Adjustment and modification are not only physical. They affect how safe a person feels in a class. When someone feels supported, the body relaxes more. This makes a difference. Yoga becomes less about pushing and more about understanding limits. Some days, the body opens easily. Some days it doesn’t.

Our experienced teachers at Mira Yogashala are trained to give adjustments, but not in a fixed way. Every student is different, and we keep that in mind during practice in our 200 Hour YTTC in Rishikesh. Some people need support, some don’t. Comfort always comes first. Adjustments are never forced and are given only when they feel necessary.

• Workshop on forward bending
• Workshop on hip opening
• Workshop on back bending
• Workshop on twisting postures
• Workshop on shoulder opening
• Workshop on inversions

Kundalini Yoga is an ancient yogic practice that creates a deep connection between the body, mind, and spirit. The main purpose of this Kundalini yoga is to awaken the sleeping Kundalini Shakti located inside the body, which is located in the Muladhara Chakra below the spine. This effective practice is an important part of our 200 Hour Yoga Teacher Training Course in Rishikesh, India, as it helps students understand the subtle energy system. Kundalini Yoga includes asanas, pranayama, mantra chanting, mudras, and meditation, which help in gradually taking the energy to the upper chakras.

The practice highlights the importance of breath, sound, and conscious movement in removing physical, mental, and energetic blockages. Through Kundalini Yoga, students develop mental clarity, emotional stability, and spiritual awareness, gaining a deeper understanding of yoga as a holistic discipline that goes beyond physical postures and supports self-realization and inner growth.

• By the regular practice of Kundalini, it helps in achieving a healthy and flexible body
• Pranayama and Kriyas eliminate diseases from your mind and body
• Kundalini practice enhances your immunity by becoming free from several diseases
• High self-awareness and more receptiveness
• Purification of body decreasing toxins
• Awareness of breath that enhances well being
• Good life discipline
• Real spiritual awakening
• Good control over energy that assists in all kind of healing.

The study of the body's structure and functions, known as yoga anatomy, aids in the proper and safe execution of yoga poses. Our Mira Yogashala’s 200 Hour Yoga Teacher Training in Rishikesh systematically teaches yoga anatomy, providing detailed information about the body's bones, joints, muscles, and nervous system so that you can execute each pose correctly, safely, and successfully. Our experienced teachers help you understand and apply the correct posture, alignment, and breathing techniques in your practice.

Learning yoga anatomy with us helps students improve their flexibility, strength, balance, and body awareness. And the risk of injuries is also reduced. In addition, knowledge of yoga anatomy helps students become confident and effective in yoga teaching. Therefore, we invite you to join us on this 24-day yoga journey, where yoga anatomy deepens your connection with yoga and yourself.

• Introduction and significance of Anatomy and physiology in Yogic practices
• Introduction to Organ Systems
• Integumentary System
• Introduction to Skeletal System
• Joints and Skull
• Introduction to spine
• Spine disorders
• Spinal movements and their limitation
• Introduction of Pelvis and disorders
• Pelvis movements and their limitation
• Introduction of upper limb
• Discussion on disorders and limitations in the movements in the Shoulder girdle and elbow joints.

Pranayama is an important part of yoga practice. And this can be called the art of controlling one's breath. To put it in simple terms, “Prana” means life energy or breath, and “Ayama” means expansion or control. In other words, pranayama means controlling the breath and increasing life energy. In our 200-hour Yoga Teacher Training Course, great importance is given to Pranayama. It is taught under the supervision of our experienced teachers. Each student is taught the correct techniques, proper breathing methods, and how to practice with mindfulness.

Performing this exercise reduces stress, provides mental peace, increases energy, strengthens lung capacity, and improves focus and concentration. Major pranayama techniques like Anulom-Vilom, Kapalbhati, Bhramari, Ujjayi, and Sheetali are taught to students in our course. These techniques allow students to achieve a healthy lifestyle, mental clarity, and a deeper experience of yoga.

Introduction of Pranayama

• Meaning of Pranayama
• Definition
• Breathing experiment
• Conclusion

Kapalbhati Pranayama (Frontal brain cleaning breath)

• Introduction   - Meaning - Benefits   - Contradictions 
• Duration of practice   - Demonstration of Kpalabhati Pranayama
• Preparation of Kapalabhati for students - Technique One
• How to do Kpalabhati Pranayama?

Sheetali Pranayama (Cooling breath)

• Introduction – Meaning   - Benefits   - Contradictions 
• Duration of practice   - Demonstration of Sheetali Pranayama
• Preparation of Sheetali for students
• Technique One
• How to do Sheetali Pranayama?

Sheetkari Pranayama (Hishing Breath)

• Introduction - Meaning - Benefits   - Contradictions 
• Duration of practice   - Demonstration of Sheetkari Pranayama
• Preparation of Sheetkari for students
• Technique One
• How to do Sheetkari Pranayama?

Bhastrika Pranayama (Bellows Breath)

• Introduction - Meaning - Benefits   - Contradictions  - Duration of practice 
• Demonstration of Bhastrika Pranayama
• Preparation of Bhastrika for students
• Technique One
• How to do Bhastrika Pranayama?

Bhramri Pranayama(Humming Bee Breath)

• Introduction - Meaning - Benefits   - Contradictions  - Duration of practice 
• Demonstration of Bhramri Pranayama
• Preparation of Bhramri for students
• Technique One
• How to do Bhramri Pranayama?

Ujjayi (Psychic Breath)

• Introduction - Meaning - Benefits   - Contradictions  - Duration of practice 
• Demonstration of Ujjayi Pranayama
• Preparation of Ujjayi for students
• Technique One
• How to do Ujjayi Pranayama

Nadishodhana Pranayama 2 & 3 (Psychic Network / Chanel Purification)

• Introduction - Meaning - Benefits - Contradictions - Duration of practice
• Demonstration of Nadishodhana Pranayama Two & Three
• Preparation of Nadishodhana for students
• Techniques Two & Three
• How to do Nadishodhana Pranayama?

'Shatkarma' is made up of two words. "Shat" means six, and "karma" means action—thus, these are six yogic practices performed for the purification of the body and mind. Shatkarma includes six important practices, such as Neti, Dhauti, Basti, Nauli, Kapalbhati, and Trataka, which help in eliminating toxins accumulated inside the body. It is an important purification technique in yoga, the main purpose of which is to deeply cleanse the body and mind. At our yoga school, the practice of Shatkarma is taught in a very systematic and safe manner as part of our 200-hour yoga teacher training course.

Our experienced teachers guide each student in practising Shatkarma with the correct techniques and methods. Practising these purification techniques strengthens the digestive system, keeps the respiratory system clean, and improves energy flow in the body. Additionally, these six cleansing practices help calm the mind, increase concentration, and promote mental clarity.

Introduction to Six types of Satkarma

• Meaning of Satkarma
• Contradictions s
• Benefits

Introduction to the practical Jala Neti

• Contradictions
• Benefits
• Preparation of Jala Neti
• Demonstration of Jala Neti by Teacher
• Technique Practice with students

Introduction to the practical Sutraneti

• Contradictions
• Benefits
• Preparation of Sutraneti
• Demonstration of Sutraneti by Teacher
• Technique Practice with students

Bandhas are an extremely important and subtle technique in yoga. Bandhas are used to control the body and to direct the flow of vital energy in the right direction. In other and simpler words, yoga is the process of gently contracting certain parts of the body, which prevents the wastage of energy and allows it to flow upwards. At our Meera Yogashala, Bandhas are taught as part of a 200 hrs YTTC in Rishikesh under the guidance of experienced and trained instructors so that all students can learn the knowledge of Bandhas correctly and safely.

In our 200 hour yttc in Rishikesh, students receive theoretical and practical knowledge of Mula Bandha, Uddiyana Bandha, and Jalandhara Bandha. These are practised along with pranayama, meditation, and various asanas. Experienced teachers provide personalised guidance, taking into account each student's abilities. Frequent practice of bandhas strengthens the digestive system, improves energy levels, and calms the mind. This practice also strengthens the spine and helps in enhancing spiritual awareness.

Jalandhara Bandha

• Introduction - Meaning - Benefits
• Contradictions - Duration of practice
• Preparation
• Demonstration
• Technique Practice with students

Udiyana Bandha

• Introduction - Meaning - Benefits
• Contradictions - Duration of practice
• Preparation
• Demonstration
• Technique Practice with students

Mula Bandha

• Introduction - Meaning - Benefits
• Contradictions - Duration of practice
• Preparation
• Demonstration
• Technique Practice with students

Mudras are subtle and powerful techniques of yoga. These practices are taught at our yoga school as part of our 200-Hour Yoga Teacher Training Course in Rishikesh. A mudra is a technique in which the body's energy is balanced through specific positions of the hands, fingers, and body. Mudras work by directing the life force flowing through our bodies in the right direction and creating better harmony between the mind and body. Here, mudras are taught under the guidance of experienced and trained instructors so that students can thoroughly understand their true meaning, method, and effects.

Mudras provide us with the ability to access the transforming energies that are inside our own hands. These modest yet practical actions will lead you to a closer relationship with the cosmos and with yourself. Accept the dialogue in silence when using mudras, and allow them to be your key to fully realising yoga's great potential.

Jnana Mudra (Psychic Gesture of Knowledge)

• Introduction - Duration - Benefits
• Preparation - Demonstration
• Technique Practice with students

Chin Mudra (Psychic Gesture of Consciousness)

• Introduction - Benefits - Duration
• Preparation - Demonstration
• Technique Practice with students

Bhairava Mudra – Shiva Mudra

• Introduction - Duration - Benefits
• Preparation - Demonstration
• Technique Practice with students

Meditation is an extremely important and profound practice of yoga that helps to calm the mind and improves inner awareness. Through meditation, we learn to focus on our thoughts, feelings, and breath. This gradually reduces mental distress. At Mira Yogashala, students can learn how to meditate properly and experience its full benefits under the supervision of skilled and knowledgeable yoga instructors. The 200 Hour Yoga Teacher Training in Rishikesh introduces students to a variety of meditation techniques, including mantra meditation and breath meditation.

Frequent meditation practice increases concentration, reduces stress and anxiety, and promotes emotional balance. It calms the mind and helps develop positive thinking. In yoga practice, meditation is considered an important means of self-development and self-realisation, profoundly affecting both the body and the mind. At Mira Yogashala, this practice, conducted with the help of skilled teachers, makes yoga practice deeper, more effective, and capable of bringing positive changes to one's life.

• Introduction of Meditation/ Meaning and things
• Mantra Chanting with meaning and Benefits/Practice
• Apa Meditation with meaning and Benefits/Practice
• Sixty One Energy Points discussion
• OM Meditation with meaning and Benefits/ Practice
• The practice of Osho Dynamic Meditation
• Music Meditation Practice
• Dancing Meditation Practice
• Walking Meditation Practice
• Introduction of Tratak meditation/Stages /Benefits
• The practice of Dot Meditation
• The practice of Yantra Meditation
• Practice of Candle Meditation

Relaxation is an essential part of yoga, in which the body and mind are given complete rest. In yoga, relaxation doesn't simply mean lying down or sleeping but rather consciously releasing tension in the body's muscles and calming the mind. This exercise helps relieve fatigue in the body after yoga and helps balance energy levels. During our 200 Hour Yoga Teacher Training course in Rishikesh, India, at Mira Yogashala, relaxation techniques are practised under the guidance of experienced and certified yoga instructors, enabling students to learn how to properly and deeply relax both their body and mind.

Relaxation exercises reduce mental stress, calm the nervous system, and bring stability to the mind. This improves sleep quality, reduces anxiety, and allows the person to experience inner peace. In yoga, relaxation is considered an important means of bringing the body, mind, and breath into balance.

Synopsis of Featured Teachings:

• Point-to-Point Movement and then Stillness
• Point-to-Point Tension and Relaxation
• Entire-Body Tension and Relaxation
• Point-to-Point Relaxation
• Selective Tension and Relaxation of Body Parts
• More Detailed Point-to-Point Relaxation with Visualization of Pure White Divine Light at the Cardiac Center
• Detailed Point-to-Point Relaxation with Spinal Breathing and "So-Ham"

Mantras are an important part of your yoga practice. In the 200 hr Yoga TTC in Rishikesh, you will learn about single-word mantras, phrases, and sentences. Most of the mantras have come from Sanskrit, and our experienced teacher will also teach you the meanings of each one in English. They are made in such a manner that they can communicate with the universe. You can also call them affirmations. They have the power to vibrate with the frequencies of the universe. When you practise mantra chanting regularly, the mantras are ingrained in your consciousness. Mantras have a very important role to play in the realm of Tantra Yoga as well. Mantras mainly act as a tool to stop the mind from getting distracted while practising yoga. They can give your mind proper direction and focus. You will also learn how to set intentions before starting the yoga class. Mantras can also help you to develop feelings of gratitude. As a part of the course, you will learn how to recite them at the proper time so that you can connect with the divine.

Benefits of Mantra Chanting

• Hatha Yoga Manra - Yogena Schitasya Padena Vacham
• Om Asato Maa Sad-Gamaya, Tamaso Maa
• Entire-Body Om Saha Na bhavatu, Saha Nau Bhunaktu
• Aum mantra - Aum…Aum..Aum
• Gayatri mantra - Om Bhur Bhubah Swaha
• Ganesh mantra - Om Vakratunda mahaakaaya
• Guru Mantra - Guru Brahma Guru Visnu
• Astanga Vinyasa Closing Mantra - Swasti prajaabhyah paripala

Astanga Vinyas Mantra

• Avahu Purusa Karam, shankha
• Vande Gurunam Charanara Vinde
• Astanga Vinyasa Closing Mantra - Swasti prajaabhyah paripala

Yoga Philosophy (Yoga Darshan) is the philosophical aspect of yoga, which explains to us that yoga is not merely a physical exercise but a complete way of life. The objective of yoga philosophy is to establish balance between the mind, body, and soul and to guide the individual towards self-realisation. This philosophy teaches us how we can attain inner peace and contentment through right thinking, right conduct, and a disciplined life.

Patanjali's Yoga Sutras form the base of yoga philosophy, which describes the eight limbs of yoga: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi. At Mira Yogashala, our philosophy teacher will help you to understand the meaning of these Patanjali yoga sutras and their uses during the 200-hour Yoga TTC in Rishikesh so that you can share the same knowledge with your students. In this course, you will also learn about how the body, mind, and soul are not separate entities.

• Yoga Sutra - discipline, types of thoughts, God
• 7 Chakras – Muladhara, Swadhisthana, Manipur, Anahata, Visudha, Anjya, Sahasrara
• Three types of gunas – Satva, Rajas & Tamas
• Three types of body< – Sthula, Sukhma & Karana
• Types of Yoga (Hatha, Karma, Bhakti, Astanga)
• What is yoga? Introduction of Yoga
• What is philosophy?
• What are the obstacles to yoga?
• What are the causes of pain?
• What are the eight limbs of Yoga?
• Exercises
• Exam

Teaching methodology is a very important part of the 200 Hour Yoga Teacher Training Course in Rishikesh at Mira Yogashala. The objective of teaching methodology in yoga is not just to teach postures but also to give proper guidance, confidence, and a positive experience to the students. This method involves teaching the correct demonstration of postures, providing clear instructions, coordinating movements with breathing, ensuring safe alignment, and explaining everything in simple language. Our teaching methodology includes instructing students on how to plan a yoga class, how to begin a class, how to explain postures in simple language, and how to adapt the practice according to each student's physical capabilities.

Our teaching methodology is unique because we focus more on understanding, safety, and confidence rather than rote learning. Teaching methodology makes yoga safe, effective, and enjoyable for students while helping a yoga practitioner become a confident and responsible yoga teacher.

• Structuring and sequencing poses
• Sanskrit names of poses
• Manual / verbal adjustments
• Modifications with props
• Space considerations
• Time considerations
• Age considerations