Embark on a Transformative Yoga Journey - Jan Batch 2024

Welcome to a transformative adventure at Rishikesh Yog Nirvana, where our 200-hour Yoga Teacher Training program offers a deep dive into the essence of yoga. This journey, beginning on the auspicious date of January 1, is more than just a course; it’s an expedition into the heart of yoga, promising a profound impact on both your practice and teaching skills.

200 Hour Teacher Training JANUARY 2024

Welcome to Rishikesh Yog Nirvana’s 200 hour yoga teacher training program, which is an immersive exploration of the core principles of yoga.

  • Ashtanga Yoga, Vinyasa Flow
  • Primary
  • 25 Days
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A Sacred Start

A Sacred Start with Traditional Ceremonies

Our program commences with an ancient fire ceremony, a revered ritual in Indian culture. This not only marks the beginning of your training but also symbolizes a spiritual initiation into the world of yoga. The ceremony, enriched with traditional practices, ensures that you start your journey on a note of cultural authenticity and spiritual depth.

Diverse Cohort, Unified by Yoga

At Rishikesh Yog Nirvana, we celebrate diversity. Our current batch is a beautiful blend of international students, bringing unique perspectives and experiences. This cultural mosaic enhances the learning experience, as you share and grow with fellow yogis from different parts of the world.

Week 1: An in-depth examination of yoga poses

Our curriculum aims to give students a comprehensive understanding of yoga, and the first week of instruction has proven this:

Ashtanga Vinyasa

We present the initial series of Ashtanga Vinyasa, emphasizing drishtis during asana practice, the foundations of Sun Salutations A and B, and the standing series.

Vinyasa Flow

This dynamic style of yoga introduces students to the art of creating fluid sequences and incorporating stretches to enhance flexibility.


Numerous techniques were used to explore breath control, a fundamental aspect of yoga, with a focus on the significance of diaphragmatic and yogic breathing, as well as Nadi Shodhan and Kapalbhati.


The six purifying asanas of yoga, such as Jal Neti and Sutra Neti, are presented, emphasizing their function in mental and physical cleansing.

Yoga Philosophy

We looked at the fundamentals of yoga, including its development and important lessons from Patanjali’s Yoga Sutras, which emphasize the value of consistency and detachment.

Alignment of the Body

Sun Salutations A and B postures are explained in detail, emphasizing the importance of exact alignment.


The learning for the week includes a thorough examination of human anatomy, focusing on the skeletal system and how muscles work in different positions.


To enhance comprehension and practice, a variety of meditation methods, such as Trataka and humming meditation, are introduced.

Special Activities: Beyond the Mat

This program isn’t confined to the classroom. We have a special excursion planned to a Himalayan temple, blending spiritual learning with adventure. This experience promises to be not just enlightening but also exhilarating.

Week 2 - Deepening the Journey

Welcome back to the Rishikesh Yog Nirvana’s 200-hour yoga teacher training program. As we step into the second week, our journey continues with an enhanced focus on both physical and spiritual aspects of yoga, promising a deeper understanding and connection with this ancient practice.

Ashtanga Vinyasa Advancing in the Series

This week, students have made remarkable progress in the Ashtanga Vinyasa series. We’ve delved into the deeper layers of the standing series, exploring each posture with precision and care. The seated sequence of the Ashtanga primary series has begun, offering a new set of challenges and insights.

Vinyasa Flow Exploring Diversity and Depth

Our Vinyasa Flow sessions have become more intense and theme-based. We’ve dedicated sessions to backward bendings, balancings, and forward bendings, each designed to enhance flexibility and strength. A special session of Yin Yoga introduced a slower, more meditative flow, allowing for deeper relaxation and introspection.

Pranayama Expanding Breath Control Techniques

Building on our foundation, we’ve continued with Nadi Shodhana and Kapalbhati pranayama. This week introduced Bhramari and Bhastrika pranayama, techniques that amplify the calming and energizing effects of breath control. Additionally, we explored breath retention combined with energy locks, along with the cooling pranayamas of Sheetali and Sheetkari.

Shatkarmas Deepening Purification Practices

Continuing with Jal Neti, we introduced Sutra Neti, and a special intestinal cleansing known as Shankprakshalana, emphasizing the importance of internal cleanliness for a yogi.

Yoga Philosophy Exploring the Foundations

A significant part of this week was understanding the Eight Limbs of Yoga, delving into Yamas and Niyamas, and discussing the importance of personal discipline in yoga practice. We also introduced the concept of chakras, enhancing the understanding of energy centers within the body.

Alignment of the Body Refining Asanas

This week, we focused on the detailed alignment of the standing sequence in the Ashtanga Vinyasa primary series. Students learned the techniques for jumping between asanas and engaged in strengthening exercises, essential for mastering arm balances.

Anatomy Understanding the Body’s Intricacies

Our anatomy sessions covered the study of acupressure points, understanding the Doshas (body types), and practices to prevent knee injuries and counter flat feet.

Meditation Diverse Techniques for Inner Peace

Diverse meditation techniques were introduced, including Chakra Meditation, Open Awareness Meditation, Japa (mantra chanting), Metta (Love and Kindness Meditation), Natraj (Dance Meditation), and a soulful Kirtan session.

Extra Activities - Enriching Experiences Beyond the Mat

This week was not just about intensive training but also about immersive experiences. We had an enlightening sound healing session that left many students in awe of the therapeutic powers of sound vibrations.

Sunday Excursion to Vashishtha Gufa

On Sunday, we ventured out to the serene Vashishtha Gufa, a meditation cave renowned for its spiritual significance. Nestled on the banks of the holy Ganga River, the cave offered a tranquil space for deep meditation, connecting us with the ancient yogic traditions.

Beach Yoga Session - Harmony with Nature

An unforgettable experience was our beach yoga session at the banks of the Mother Ganga. This outdoor practice allowed students to harmonize their yoga practice with the natural elements, adding a profound dimension to their spiritual journey.

Week 3 - Advancing Towards Mastery

Ashtanga Vinyasa

  • Deep dive into the continuation of the Ashtanga full series, focusing on refining and mastering the sequences.
  • Introduction to self-led practices, encouraging independence and confidence in students' personal yoga journey.

Vinyasa Flow

  • Emphasis on advanced sequencing and the integration of thematic elements into classes.
  • Exploration of creative flows, encouraging students to develop their unique style and approach.


  • Advanced breath control techniques, focusing on the refinement of practice and understanding the subtle impacts on body and mind.
  • Students lead sessions, sharing insights and exploring the benefits of various Pranayama practices.

Shatkarmas (Cleansings)

  • Continued practice and deeper understanding of Jal Neti and Sutra Neti, emphasizing the importance of purification in yoga practice.

Yoga Philosophy

  • Comprehensive review of key philosophical concepts covered throughout the course, fostering a deeper understanding and integration of yoga philosophy into practice.
  • Students engage in discussions and presentations, demonstrating their grasp of the material and its application.

Body Alignment

  • Advanced workshops on alignment, focusing on the intricacies of posture and technique to enhance teaching skills.
  • Students receive personalized feedback, fostering growth and understanding of effective alignment in practice.


  • In-depth exploration of yoga anatomy, with a focus on understanding the physiological effects of yoga practices.
  • Interactive sessions where students present on specific anatomical topics, enhancing peer learning and comprehension.


  • Expansion of meditation techniques, including Chakra Meditation, Open Awareness, and Metta Meditation, enriching the spiritual dimension of practice.
  • Special sessions on dynamic meditations like Natraj and engaging community practices through Kirtan.

Week 4: Culmination and Certification

Ashtanga Vinyasa & Vinyasa Flow

  • Final assessments in both Ashtanga and Vinyasa Flow, where students lead classes and receive comprehensive feedback from instructors.
  • Focus on teaching methodology, class structure, and student engagement.

Pranayama & Shatkarmas:

  • Students guide Pranayama sessions, focusing on technique, benefits, and integration into yoga practice.
  • Final practices of cleansing techniques, solidifying the importance of purification in yoga.

Yoga Philosophy & Body Alignment:

  • Revision of the entire syllabus with student-led presentations on philosophical topics and alignment workshops.
  • Assessments based on understanding, application, and ability to convey yoga principles and alignment techniques.

Anatomy & Meditation:

  • Final anatomy presentations by students, discussing topics and answering questions to demonstrate their knowledge.
  • A variety of meditation practices to deepen internal awareness and connection.

Certification Ceremony

The transformative journey concludes in Week 4 with a certification ceremony, where students are awarded the RYT-200 certification. This celebration includes traditional fire rituals and individual performances, marking the transition from student to teacher. It’s a recognition of the dedication, learning, and personal growth experienced over the course, and a joyful commencement of each graduate’s journey as a yoga teacher.


Join Us on This Life-Changing Journey

At Rishikesh Yog Nirvana, you’re not just signing up for a teacher training course; you’re stepping into a life-changing path that deepens your yoga practice, enriches your understanding, and connects you more profoundly with yoga’s true essence. Whether you aim to teach or deepen your practice, this program offers invaluable insights and experiences.

Stay Tuned for More

As we progress, each week unfolds new layers of yoga, deepening your understanding and practice. Follow us for more updates on this incredible journey at Rishikesh Yog Nirvana. Embark on this journey with us, where each asana, each breath, and each day takes you closer to the heart of yoga.