200 Hour Yoga Training in Rishikesh

Hatha Yoga

Hatha Yoga has its roots in ancient Indian traditions and is mentioned in classical texts like the Hatha Yoga Pradipika, Gheranda Sanhita, and Shiva Sanhita. These texts outline the principles and practices of Hatha Yoga, including asanas, pranayama, mudras (hand gestures), and bandhas (energy locks). Hatha Yoga promote overall health and well-being. Its focus on balance, alignment, and mindful breathing makes it an excellent choice for anyone looking to improve their physical fitness, mental clarity, and emotional resilience.

Key Features of Hatha Yoga:

1. Physical Postures (Asanas):

   • Hatha Yoga emphasizes the practice of asanas, which are designed to align the body, improve flexibility, build strength, and promote overall well-being. The postures are typically held for longer periods, allowing practitioners to deepen their stretch and focus on proper alignment.

2. Balance and Harmony:

   • The word “Hatha” is often interpreted as “ha” (sun) and “tha” (moon), symbolizing the balance of opposing forces in the body and mind, such as strength and flexibility, effort and relaxation, and activity and rest. Hatha Yoga aims to harmonize these elements to achieve a balanced state of being.

3. Gentle and Accessible:

   • Hatha Yoga is known for its gentle and accessible approach, making it suitable for practitioners of all levels, including beginners. Classes typically move at a slower pace, allowing time for proper alignment, breath awareness, and mental focus.

4. Holistic Approach:

   • Hatha Yoga is not just about physical exercise; it encompasses a holistic approach to health and well-being. It encourages practitioners to adopt a balanced lifestyle that includes proper diet, ethical behavior, and mental discipline.

Benefits of Hatha Yoga:

• Physical Health: Improves flexibility, strength, posture, and balance.
• Mental Clarity: Enhances concentration, focus, and mindfulness.
• Stress Relief: Reduces stress, anxiety, and tension through relaxation techniques.
• Emotional Well-being: Promotes emotional balance and a sense of inner peace.
• Spiritual Growth: Provides a pathway to self-awareness, self-discipline, and spiritual development.

Who Can Practice Hatha Yoga?

Hatha Yoga is suitable for everyone, regardless of age, fitness level, or experience. It is particularly beneficial for beginners who want to build a solid foundation in yoga, as well as for those seeking a slower, more meditative practice.

Ashtanga Vinyasa Yoga

Ashtanga Vinyasa Yoga is a dynamic and physically demanding style of yoga that synchronizes breath with movement through a specific sequence of postures. It is often referred to simply as “Ashtanga Yoga” and was popularized by Sri K. Pattabhi Jois in the 20th century. The practice is known for its rigorous sequences, which build strength, flexibility, and stamina.

Key Features of Ashtanga Vinyasa Yoga:

1. Structured Sequence:

   • Ashtanga Vinyasa Yoga is based on a set sequence of postures, known as “series.” Practitioners follow the same sequence in each session, allowing them to develop familiarity and mastery over time.

2. Vinyasa:

   • The term “Vinyasa” refers to the flow of movement coordinated with breath. In Ashtanga, each movement is linked to an inhalation or exhalation, creating a smooth, flowing practice that generates heat and purifies the body.

3. Six Series:

   • Ashtanga Yoga is divided into six series:
     • Primary Series (Yoga Chikitsa): Focuses on detoxification and alignment.
     • Intermediate Series (Nadi Shodhana): Works on purifying the nervous system and opening energy channels.
     • Advanced Series A, B, C, D (Sthira Bhaga): Highly advanced postures that require significant strength, flexibility, and stamina.
     • During the 200 Hour Yoga TTC we teach Primary Series

4. Drishti (Gaze):

   • In Ashtanga, each posture is associated with a specific drishti, or gaze point. This helps focus the mind and maintain concentration during the practice.

5. Ujjayi Breath:

   • The practice emphasizes the use of Ujjayi breathing, a deep, audible breath that creates internal heat, aids in concentration, and maintains a steady rhythm throughout the practice.

6. Physical and Mental Benefits:

   • Ashtanga Vinyasa Yoga builds strength, flexibility, and endurance while also promoting mental clarity, focus, and inner calm. The repetitive nature of the sequences fosters a meditative state and deep self-awareness.

Who Can Practice Ashtanga Vinyasa Yoga?

While Ashtanga Yoga is physically demanding, it is accessible to practitioners of all levels with modifications. Beginners often start with the Primary Series and gradually progress as they build strength and flexibility. Commitment and regular practice are key components of the Ashtanga tradition.

Anatomy

Students will learn muscles, bones, fascia, and joint movement of the body, and how it applies to movement of the body from asana to asana. The proper understanding of the physical body will help to prevent injury before, during and after practice. You will focus on the following points:-

• Organs
• Bodily system
• Nadi
• Digestive system
• Circulatory system
• Respiratory system
• Endocrine system
• Skeletal system
• Muscular system
• Joint movement
• Muscle functions
• Science behind yogic cleansing

Yoga Philosophy

Yogic philosophy is the spiritual and philosophical foundation of yoga, rooted in ancient Indian texts and teachings. It provides a framework for understanding the nature of existence, the self, and the path to spiritual liberation (moksha). This philosophy emphasizes the union of body, mind, and spirit and offers guidelines for living a balanced and meaningful life.

At its core, yogic philosophy is based on the concept that the true self (Atman) is eternal and connected to the universal consciousness (Brahman). The ultimate goal of yoga is to realize this connection, transcending the limitations of the ego and achieving self-realization or enlightenment.

Key Concepts of Yogic Philosophy:

1. Eight Limbs of Yoga (Ashtanga Yoga): Outlined by Sage Patanjali in the Yoga Sutras, these are the foundational practices of yoga:

   • Yama: Ethical restraints (e.g., non-violence, truthfulness).
   • Niyama: Personal observances (e.g., cleanliness, contentment).
   • Asana: Physical postures for strengthening and purifying the body.
   • Pranayama: Breath control for managing energy.
   • Pratyahara: Withdrawal of the senses to focus inward.
   • Dharana: Concentration and focus of the mind.
   • Dhyana: Meditation, leading to inner peace.
   • Samadhi: Enlightenment or union with the divine.

2. Karma Yoga: The path of selfless action, where one acts without attachment to the results.

3. Bhakti Yoga: The path of devotion, cultivating love for the divine through prayer and rituals.

4. Gyan Yoga: The path of knowledge and wisdom, aimed at realizing the ultimate truth through self-inquiry and study.

5. Raja Yoga: The royal path of meditation, focusing on mental discipline and spiritual practice to attain enlightenment.

Pranayama

Pranayama is the practice of controlled breathing in yoga, it is ancient yogic breathing technique, aimed at regulating and expanding the flow of prana (life force or vital energy) within the body. The word pranayama is derived from two Sanskrit words: “prana,” meaning life force or breath, and “ayama,” meaning control or extension.

Pranayama involves various breathing techniques designed to purify the body, calm the mind, and enhance physical and mental well-being. It is considered an essential component of yoga, often practiced before meditation to prepare the mind and body for deeper states of consciousness. Pranayama techniques include controlled inhalation (puraka), retention of breath (kumbhaka), and controlled exhalation (rechaka). Pranayama helps improve lung capacity, oxygenate the blood, reduce stress, and cultivate a balanced state of mind, making it a powerful tool for physical health and spiritual development.

Key Types of Pranayama:

1. Nadi Shodhana (Alternate Nostril Breathing): Balances the body’s energy channels and calms the mind.
2. Kapalbhati (Skull-Shining Breath): A rapid, forceful exhalation to detoxify the respiratory system.
3. Bhramari (Bee Breath): A humming sound during exhalation to calm the nervous system.
4. Ujjayi (Ocean Breath): A slow, deep breathing technique that creates a sound in the throat, promoting relaxation.
5. Bhastrika (Bellows Breath): A vigorous breathing technique to increase energy and oxygenate the blood.

As you prepare for your journey in our 200-hour yoga teacher training in India, you may wish to explore pranayama further. To learn more about the benefits of these breathing techniques.

Yoga Cleansing

Yogic cleansing, known as Shatkarma or Shatkriya, refers to six purification techniques in yoga designed to cleanse the body and mind. These practices help maintain physical and mental balance, detoxify the body, and prepare practitioners for deeper levels of yoga practice by removing blockages. During this program we will teach you following Kriyas.

Jal Neti:

Jal Neti is a nasal cleansing practice using lukewarm saline water. It involves pouring water through one nostril and letting it flow out of the other, clearing the nasal passages of mucus, allergens, and pollutants. This is done with the help of a Neti pot, which has a spout designed for easy insertion into the nostril. Jal Neti is easy to practice and helps improve breathing, prevent sinus issues, relieve allergies, and promote mental clarity. It is gentle and suitable for daily practice.

Key benefits of Jal Neti:

• Cleanses nasal passages.
• Helps with sinusitis, allergies, and colds.
• Improves breathing and mental focus.

Rubber Neti (Sutra Neti):

Rubber Neti, also known as Sutra Neti, is a more advanced nasal cleansing technique that involves passing a thin, soft rubber catheter (or in traditional methods, a cotton thread) through one nostril and out through the mouth. The practitioner gently pulls the catheter back and forth to clean the nasal passages and stimulate the inner lining of the nose and throat. Rubber Neti is highly effective for deeper nasal cleansing and is usually practiced by more advanced yoga practitioners.

Key benefits of Rubber Neti:

• Deep cleansing of the nasal cavity and sinuses.
• Removes stubborn mucus and debris.
• Stimulates the nasal passages, improving sensitivity and nasal health.

Both Jal Neti and Rubber Neti enhance respiratory health, but Rubber Neti requires more experience and caution.

Meditation

A highly powerful and liberating practice, Meditation is one of the most important aspects of yoga. Whilst meditation has become a widely known term, travelling the path and achieving true meditation is often difficult for many. Learn how to establish a meaningful practice for yourself and how to teach this to others. During the course, many facets of Meditation will be explored:-

• What is Meditation
• ‘How To’
• Practical Tips
• Mantras
• Yoga Nidra
• Chakra Meditation
• Guided Practice

Looking to learn more about meditation before your training? Here are some helpful tips to set the foundation for your practice.

Holistic Healing

The practice of conscious energy breathing is used for self-healing, self-discovery, and spiritual exploration. Guided, mindful  breathing will help to heal old emotional wounds and trauma, release blocked energy, and open up new possibilities for personal growth and spiritual awakening. It can also provide us with a direct experience of the Divine, and allow us to access a deeper level of understanding and connection with ourselves and with the world around us.

Energy breathing sessions are safe and natural. The Session can be in group or individual. The process is gentle and the effects are profound and long-lasting. The results are an increase in energy, clarity, intuition, and creativity. The body is filled with vital energy and the mind is bright and clear. This is an incredible way to experience the living presence of the source. Conscious energy breathing helps us to be present in the moment and to be more aware of our own energy in turn learning to regulate and direct our energy for self healing. This can help us to manifest our goals and intentions, to create a life of abundance, and to live in harmony with ourselves and our environment. We can also use this energy to help heal ourselves and others.

Ayurveda

Ayurveda is a more than 10,000-year-old system of natural healing that has its origins in the Vedic culture of India. Although suppressed during years of foreign occupation, Ayurveda has been enjoying a major resurgence in both its native land and throughout the World. Both Tibetan medicine and Traditional Chinese Medicine have their roots in Ayurveda. Early Greek medicine also embraced many concepts originally described in the classical Ayurvedic medical texts dating back several thousands of years. During the course you will explore the following aspects of this amazing healing art:

• Ayurvedic Philosophy & History
• Exploring doshas and the elements
• Diagnostic techniques of imbalance and disease
• Pathology of disease
• Body constitutions
• Balancing the doshas
• Ayurvedic diet
• Daily habits to balance energies
• Prevention and maintenance of health.