500 Hour Yoga Teacher Training In Rishikesh, India

Hatha Yoga is the backbone of the 500 Hour Yoga Teacher Training in Rishikesh. Because the 500-hour runs as the 200-hour and 300-hour courses back to back, you meet these postures twice — first as a student building the foundation, then as a teacher refining it. We work from the Hatha Yoga Pradipika and its fifteen classical asanas:

• Svastikasana (Auspicious Pose)
• Gomukhasana (Cow-Facing Pose)
• Virasana (Hero's Pose)
• Kurmasana (Tortoise Pose)
• Kukkutasana (Cockerel or Rooster Pose)
• Uttana Kurmasana (Tortoise Pose)
• Dhanurasana (Bow Pose)
• Matsyendrasana (Seated Twisting Pose)
• Paschimatanasana (Seated Forward Bending Pose)
• Mayurasana (Peacock Pose)
• Shavasana (Corpse Pose)
• Siddhasana (Accomplished Pose)
• Padmasana (Lotus Pose)
• Simhasana (Lion Pose)
• Bhadrasana (Throne Pose)

The practice balances body, mind and spirit. Pranayama, Mantra Chanting, Mudras and Bandhas are woven through the same module so that Hatha becomes one integrated system in your hands, not a collection of separate techniques.

Over 500 hours there is time to take Ashtanga Vinyasa properly — the full Primary Series, learned slowly and then taught. Created by Sri K. Pattabhi Jois, the method links each movement to a breath through vinyasa, building heat, stamina and real precision:

• Surya Namaskar A
• Surya Namaskar B
• Padangusthasana
• Padahastasana
• Utthita Trikonasana
• Parivrtta Trikonasana
• Utthita Parsvakonasana
• Parivrtta Parsvakonasana
• Prasarita Padottanasana A, B, C & D
• Parsvottanasana
• Utthita Hasta Padangusthasanaa A, B & C
• Ardha Baddha Padmottanasana
• Utkatasana
• Virabhadrasana A & B
• Dandasana
• Paschimottanasana A, B & C
• Ardha Baddha Paschimottanasana
• Triang Mukhaikapada Paschimottanasana
• Janu Sirsasana A, B & C
• Marichyasana A, B, C & D
• Navasana
• Bhujapidasana A & B
• Kurmasana
• Supta Kurmasana
• Garbha Pindasana
• Kukkutasana
• Baddha Konasana A & B
• Upavistha Konasana A & B
• Supta Konasana A & B
• Supta Padangusthasana
• Ubhaya Padangusthasana
• Purvottanasana
• Urdhva Mukha Paschimottanasana
• Setu Bandhasana
• Urdhva Dhanurasana
• Salamba Sarvangasana
• Halasana
• Karnapidasana
• Urdhva Padmasana
• Pindasana
• Matsyasana
• Uttana Padasana
• Sirsasana
• Urdhva Dandasana
• Yoga Mudra
• Utplutih
• Savasana

You learn the traditional Sanskrit count, the drishti for every posture, and the modifications that keep this demanding series accessible to the students you will eventually teach.

Pranayama and the mudras and bandhas that support it are given a full module on the 500-hour course — long enough to move past technique and into daily practice.

An individual is stuck by many obstacles in their life. Some can be seen and so removed but some are those which we are unable to see and those are occurring problems in life. These are mental and emotional obstacles which are blocking our way. It is needed to clear them as soon as possible so that we lead a happy and healthy life. Pranayama the age-old practice is the finest way to get ourselves free from these hurdles. It releases the flow of prana or life energy. The regular practice of pranayama helps in changing your whole well-being.

Pranayama was discovered long ago from yogic practices in India. It is done by controlling the breath in various styles and lengths. Pranayama is the fourth limb of yoga. It is also believed that one can become able to control the mind with the practice of regulating the breath known as Pranayama.

• Introduction Of Pranayama
• Benefits Of Pranayama
• Pranayama And Lifestyle
• Types Of Breathing
• Sitting Posture For Pranayama
• Nadishodhana Pranayama
• Sheetali Pranayama
• Sheetkari Pranayama
• Bramari Pranayama
• Ujjayi Pranayama
• Bhastrika Pranayama
• Kapalbhati Pranayama
• Surya Bheda Pranayama
• Chandra Bheda Pranayama
• Introduction To Yoga Mudras
• Jnana Mudra
• Chin Mudra
• Yoni Mudra
• Ashwani Mudra
• Nasikagra Mudra
• Preparation For Bandha
• Benefits Of Bandha
• Mula Bandha
• Jalandharabandha
• Uddiyanabandha

Philosophy runs through the whole 500 Hour Yoga Teacher Training, from the Yoga Sutras to the Bhagavad Gita.

This propagates the idea of yoga as a way of thinking that benefits from repetition. The yoga philosophy or the way of thinking about yoga helps you achieve harmony and tranquility in life and brings unending joy, physical and mental stability, and great thinking power. This course will help you understand the philosophy behind yoga.

The founder of yoga philosophy is Maharishi Patanjali. Yoga philosophy is one of the six theistic philosophies (Shad Darshanas). The first book of this philosophy is the Yoga Sutras. Seshwara Sankhya or Theistic Sankhya is another name for yoga philosophy because it accepts almost all the beliefs of Sankhya in relation to life and the world. Also, it accepts the existence of God. God is described in yoga philosophy as a special power that is unaffected by tribulation karma, result, ideal culture, and so on. Its function is not to provide liberation but only to remove obstacles from the path of the seeker. The Bhagavad Gita is also called Yoga Shastra i.e. the manual of yoga.

• Introduction To Yoga And Its Evolution
• What Is Darsan
• Evolution Of Nature
• Introduction To Yoga Sutra
• Yogic Discipline
• Patanjali's Definition Of Yoga
• How To Achieve Goal Of Yoga
• Concept Of Iswara
• Importance Of Aum
• Concept Of Kleshas
• Ashtanga Yoga
• Introduction Of Bhagwat Gita
• Karma Yoga
• Bhakti Yoga

Alignment and adjustment is where the 500-hour course turns you into a teacher: hands-on, supervised, and practised on real bodies every day.

While performing certain asanas you might feel stress on your muscles. Don't worry if you feel this way because it is normal. Wear and tear on joints and muscles while getting into the practice of yoga is not big. No matter whether you're a beginner or experienced you can experience some sudden or sharp pain in a particular pose. This can sometimes lead to injuries. Don't get scared! To avoid the risk of injuries and pain alignment classes are practiced.

So exactly what is an alignment class? In an alignment class, you will learn the precise and ideal way to perform any given pose so that you can get maximum benefits from it and minimize the risk of injury. It normalizes the use of props and modifications during yoga asanas. When you get to know alignment then you can make any pose work for you.

• Samasthithi
• Trikonasana
• Parivirta Trikonasana
• Parsavkonasana
• Parivirta Parsavkonasana
• Ardha Chandrasana
• Parivirta Ardha Chandrasana
• Virbhdrasana 1, 2, 3
• Dandasana
• Paschimotasana
• Purvottanasana
• Janu Sirsasana
• Ardha Matsyendranath Asana
• Santoolan Asana
• Chaturanga Dandasana
• Adho Mukha Swanasna
• Bhujanghasana
• Titli Asana
• Chakrasana
• Dhanurasana
• Sarvangasana
• Halasana
• Matsyasanad
• Sirsasana A, B
• Pinch Mayurasana
• Adho Mukha Vriksasana
• Bakasana
• Ek Pada Bakasana
• Parsva Bakasana
• Eka Pada Koundinyasana 1, 2
• Titibasana
• Assistence Of Ashtanga Jumps
• Bhramcharya Asana

Shatkarma — the six yogic cleansing actions — is taught practically and under supervision during the 500 Hour Yoga Teacher Training in Rishikesh.

"Shat" means "Six" and "Karma" means "Actions". Shatkarma is the six actions which are done for the purification of the body. It is a part of yogic practice and has been done by people for a long. The aim of shatkarma is to remove toxins or impurities which has accumulated in our bodies. It is also helpful in curing various types of diseases. These six types of cleansing actions are as follows-

• Neti - It is a nasal cleaning process which is basically done by a neti pot using lukewarm water.
• Dhauti - It is an alimentary canal cleansing process which eliminates impurities from the digestive tract.
• Basti - Basti is the Shatkarma process for the cleansing of the colon.
• Trataka - It is a shatkarma gazing practice which is helpful in improving vision and curing headaches.
• Nauli - It is an abdomen cleansing process which is done by massaging the stomach muscle in a clockwise and then anti-clockwise direction.
• Kapalbhati - It is also known as "Shining Skull" done by inhalation and exhalation.

• Jala Neti
• Rubber Neti
• Kunjal
• Danda Dhauti
• Nauli Kriya
• Shankhaprakshalana

Anatomy and physiology is the most detailed module on the course, and the one that most directly protects your future students.

The anatomy and physiology of yoga are related to the medical benefits of this ancient art on the muscles bones and entire anatomy of the individual. The extraordinary yoga poses that are focused on the various life structures and restrictions of the body are considered here.

Anatomy is a branch of science dealing with the bodily structure of a living being. You will get a complete understanding of the inner structure and the movements associated with each pose. It revolves around the layers of the body the mind and the energies flowing in the body. In simple words yoga anatomy teaches you everything in relation to body organs tissues muscles and so on. Yoga physiology is the branch of science that explains how organisms work. It makes you understand the basic functioning of the cell and living beings at the molecular level. In simple words physiology is about learning yoga asanas breathing techniques and more.

• Introduction to Yoga Anatomy and Physiology
• Organization of the Human Body
• 5 Important Levels of Body Organization
• 11 Major Systems of the Human Body
• Anatomy and Physiology of the Skeletal System
• Joints of the Human Body and their Functions in Yoga
• Overview of Ligaments, Tendons and Cartilage
• Anatomy of Human Vertebral Column
• Introduction to Spinal Deformities, Scoliosis, Lordosis and Kyphosis and their Cure with Yogic Practices
• Major Muscle Groups in the Human Body and their Physiology in Yoga Practices
• Muscle Bone Relationship with Yoga
• Preparation of Yoga Sequences for Specific Muscles Groups
• Anatomy and Physiology of Respiratory System
• Asana and Pranayama Practices to Improve the System of Prana
• Anatomy and Physiology of Cardiovascular System
• Role of Inversions in Circulation
• Functioning of the Human Heart, Blood Pressure and Yoga Relationship
• Yoga and Pranayama to Improve Circulation of Blood in the Body
• Anatomy and Physiology of the Shoulder
• Bones and Muscles of Shoulder Joints
• Shoulder Opening Yoga Sequence Preparation
• Rotator Cuff Muscles and their Role in Yoga Posture
• Anatomy and Physiology of Digestion
• Food Types and their Effect on the Human Body
• Anatomy and Physiology of Glands in Human
• Location of Glands and Hormones and the Chakras Associated with them
• Structure of the Pelvic Area
• Study of Bones and Muscles of the Pelvis, Hip Flexors, Adductors and Adductor Muscles
• Pelvis Opening Yoga Sequencing
• Thoracic Section Opening Sequencing
• Anatomy of the Nervous System and its Physiological Relevance in Yoga
• Reflex Actions, Sensory and Motor Neurons and Parasympathetic Nervous System
• Knee Anatomy and Physiology
• Overview of MCL, LCL, ACL, PCL And their Role in Balancing Posture
• Introduction to Immune System Physiology
• Anatomy and Physiology of Shatkarma
• Anatomical Sequencing of Yoga Poses to Avoid Injuries During Asana Classes
• Anatomy and Physiology of Pranayama Practices
• Diaphragmatic Movement, Intercostal Muscle Movement and Lung Capacity

Meditation and Yoga Nidra are practised daily across the 500 hours, so the steadiness they build has time to become genuine.

Meditation is an important part of yoga. It relaxes the entire body by calming the mind. You need to sharpen your skills in meditation. It helps to stay stress-free and acquire those skills to the best of one's capabilities.

You can help yourself eliminate stress from your life by practicing meditation on a regular basis. In the present time, disorders of mental health like anxiety and depression are common. It then disturbs your daily routine. Meditation is not always about closing your eyes and focusing on a single point. It sometimes also includes listening to your breath or the sound of birds clearly while in the posture of dhyana or meditation but when you do not experience anything else while in this posture then you are in the right state of meditation.

• Introduction to Meditation
• Meaning of Meditation
• Meditation definition
• Importance of Meditation in modern time
• Different kinds of meditation: Active meditation and silent meditation
• Preparation for Meditation: Lifestyle and Right attitude towards Meditation
• Kaya sthairyam (Body steadiness)
• Breath awareness meditation
• Ajapa Meditation
• Trataka Meditation
• Aum meditation
• Japa Meditation
• Yoga nidra Meditation
• Yoga nidra advanced practice for emotion
• Deep sleep and turiya sleep
• Yoga nidra as a tantric practice
• State of self in yoga nidra
• Chakra meditation
• Sound meditation
• Four traditional meditative postures
• Prana meditation technique

Mantra chanting is a daily part of life at the shala — the sound steadies the mind before practice and closes the day after it. Over the 500-hour course you build a working repertoire, learning both the pronunciation and the meaning of each chant:

• Food mantra
• Guru ashtakam
• Adiguru shankaracharya mantra
• Bhagvat geeta shloka chant
• Patanjali mantra
• Yoga bhajan and sloka

These are practised every morning in satsang, so by graduation they are held in memory rather than read from a page.

Kundalini Yoga is treated seriously and carefully on the 500 Hour Yoga Teacher Training. Before any practice begins, this module establishes what Kundalini Yoga actually is, where it came from, and — just as importantly — what it is not:

• History - Kundalini Yoga Practices
• Founder - Kundalini Yoga
• How Kundalini yoga differs from other yoga practices
• What is not included in kundalini yoga?
• Misunderstanding and Misconceptions about kundalini yoga
• Kundalini yoga in different traditions and perspectives of the world
• Is it safe to practice kundalini yoga from any of the yoga teachers and schools?
• How to find a true guru for Kundalini Yoga?
• Different Traditions of Kundalini yoga

Understanding the tradition, and how to recognise a genuine teacher within it, is the groundwork that makes the practical Kundalini practice safe.

Learn to conduct a yoga class with utmost proficiency and training. The class of teaching methodology will tell you about how to tackle a yoga class and how to share the knowledge of yoga with others.

• Positive & conscious communication, Friendship and trust
• Time management
• Qualities of a teacher
• Principles of demonstrating observation
• Assisting
• Correcting
• Use of voice in class
• Mental & emotional preparation for teaching
• Class preparation
• Step by step class structure planning

Ayurveda is the sister science of yoga. It believes that the body is made of five elements which 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. Here is what you will learn in the Ayurveda classes:

• 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