A Day in the Life of a Pratham Yoga Student

Every day at Pratham Yoga is a great opportunity to deepen your understanding of yourself, find inner peace, and connect with the knowledge of yoga. Located in the peaceful town of Rishikesh, the yoga capital of the world, our school follows a beautiful daily rhythm that nourishes the body, calms the mind, and inspires the spirit.

From the serene moments of morning meditation to the stillness of contemplation before bed, life at Pratham Yoga is a balance of discipline, learning, and self-nurturing. Each day is a journey toward healing, expanding, and living yoga from the inside out.

Daily Schedule at a Yoga School

Each day at yoga school is a chance to dive into self-exploration, deepen practice, and learn from ancient wisdom teachings. From morning meditation to night restorative yoga, every moment is devoted to the nourishment of the body, mind, and soul. This is how a typical day at Pratham Yoga looks like:

6:00 AM – Wake-Up Call to Serenity

The morning at Pratham Yoga starts early. At 6:00 AM, the soft ring of an alarm jolts me out of a sound sleep. Outside, it's still dark, and the chilly Himalayan air is filled with the gentle creaking of trees and distant river noises.

As I step out with a flashlight in hand, the night sky is full of stars—a beautiful reminder of why I've come this way. A quick refreshing shower helps to off the morning sleepiness, and prepare for the morning's first yoga practice.

9:15 - 9:45 AM – Breakfast: Body and Soul Nourishment

After our morning practice session, we proceed to the dining hall for breakfast. There are fresh fruits, wholesome porridge, herbal teas, and Indian fare such as idli and poha waiting for us.

The food at Pratham Yoga is made with love, adhering to the yogic principles of sattvic (pure) food. The breakfast is not just tasty but also invigorating, providing us with the strength we require for the learning session to come.

Sharing a hot cup of tea, laughing and chatting with other students, and sitting together in a sense of family and belonging.

10:00 - 11:00 AM – Anatomy Yogic Nutation Ayurveda Classes

With a full stomach and an open mind, we go to the classroom. Yoga Philosophy is our first class, where we spend hours studying classical texts such as the Yoga Sutras of Patanjali, Bhagavad Gita, and Hatha Yoga Pradipika. Our guru brings these teachings from the ages into our real lives.

11:15 AM 12:45 PM – Teaching Methodology and Assessment - Alignment

Post-lunch and a quick break, we meet for teaching methodology sessions. There, we study how to sequence a yoga class, provide effective cues, adjust poses according to body types, and teach with compassion and concern.

One of the most exciting parts of the afternoon is the practice teaching class. In small groups, we rotate taking charge of mini-classes for one another. Initially, it's somewhat intimidating to initiate others, yet with encouragement from our instructors and peers, confidence increases with every session.

1:00 - 1:30 PM – Lunch: A Bite of Fresh and Healthy Treats

Lunch at Pratham Yoga is a vibrant and healthy spread — rice, lentils (dal), vegetables, salads, and sometimes a sweet bite such as kheer. The food is light but filling, keeping with the yogic way that emphasizes clarity of body and mind.

Over lunch, we connect with other students, chuckle, chat about yoga positions, and recount stories of our journeys. Community spirit comes alive over meals.

01:50 - 2:50 AM – Self-Study and Exploration

Midday brings a welcome break. Some students stay behind to study, while others take the opportunity to explore Rishikesh. Just a short walk away, the banks of the Ganges River offer a peaceful place for reflection. The sound of the flowing river, the chanting from nearby temples, and the colorful markets create a blissful atmosphere.

3:15 - 4:15 PM - Philosophy Class

Next is Philosophy, followed by Anatomy and Physiology. In Anatomy and Physiology, we study the muscles, bones, joints, and subtle energetic systems of the body. This is essential in order to teach yoga in a safe and effective manner.

4:30 PM – Vinsaya Flow and Restrotive Yoga

When the sun starts to set, we have the last yoga session of the day. The golden glow lights up the yoga shala, making the environment peaceful. This session is relaxing, with restorative poses, slow stretching, Yoga Nidra, and meditation. By this time, our bodies are exhausted, but our hearts are full. The slower pace of the evening practice allows us to release any lingering tension, setting us up for a restful night's sleep.

6:30 - 7:30 PM - Morning Meditation and Yoga Practice

The yoga hall is softly lit, and fellow students are already seated in meditation. The atmosphere is peaceful, and the class starts with some quiet moments to ground ourselves, then pranayama (breathing).

Then, we transition into a vibrant Vinyasa flow. We begin with Surya Namaskar (Sun Salutations), then standing postures, backbends, and seated asanas to bring every muscle in the body alive. Morning yoga at Pratham Yoga is not simply about building physical strength — it's a spiritual awakening.

We close the session by chanting the Maha Mantra, ready and deeply connected to ourselves. With the first sunlight coming through the windows, there is a profound feeling of gratitude for this holy experience.

7:40 - 8:30 PM – Dinner: A Calming Meal to End the Day

Following the evening practice, we sat down to dinner — a light, sattvic meal. By this time, everyone is relaxed, and conversations are quieter and more contemplative. Other students drink herbal tea, others read yoga philosophy books, and others just sit in silence, watching the night sky.

8:30 - 9:00 PM – Reflection and Study

We reflect on the day before we sleep. Journaling, reading spiritual texts, or just sitting in meditation, we allow the learning of the day to seep into our souls. Self-learning is a core component of the Pratham Yoga philosophy, promoting autonomy, curiosity, and profound personal development.

10:00 PM – Lights Out

By 10:00 PM, the whole campus is in silence. The serene Himalayan breeze, the distant rumble of the river, and the contentment of a productive day induce us into deep, restful sleep. Another stunning chance tomorrow will bring to cultivate, to study, and to live yoga — not simply practice it.

Check Post: 200 Hour Yoga Teacher Training in Rishikesh

Final Thoughts

A day in the life of a student at Pratham Yoga is a perfect balance of discipline, learning, self-care, and community. From early morning practices under starlit skies to philosophical discussions, hands-on teaching experience, and moments of quiet reflection, every day is a step deeper into the true essence of yoga.

Choosing Pratham Yoga in Rishikesh isn't just about earning a yoga teacher training certificate — it's about embracing a lifestyle rooted in mindfulness, compassion, and self-discovery. In this sacred town where ancient wisdom meets natural beauty, every moment is an opportunity for transformation. If you're ready to embark on a life-changing journey, Pratham Yoga welcomes you with open arms and an open heart.