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200 Hour Yoga Teacher Training in Rishikesh

Yoga Teacher Training Programme


Introduction of our holistic 200 hours YTTC

Pratham Yoga offers certified 200 hours Yoga Teacher Training courses which have their main focus in Hatha Vinyasa Flow (LINK) and Ayurveda. The training focuses on a holistic approach and provides insight into the most important foundations of Hatha Yoga including Asana (physical practice), Kriya (Yogic cleansing), Pranayama (Yogic Breath work), Meditation, Yoga Anatomy, Yoga Philosophy, Ayurveda, Methodology (Learn how to teach), Mantra (sacred prayer). Further the students will dive into creative sequencing of Vinyasa Flow Yoga with the main learning objective to be able to create one's own sequence for each level of practitioner by end of the course.

Our Teacher Training courses and Retreats take place in the beautiful outskirts of Rishikesh, where sages and pilgrims come since anient times to seek answers to their quests of life and enter states of deep meditation. With the intention to offer a course which makes in depth study possible without any distractions through traffic, noise, shops and restaurants, we moved away from the center in the outskirts of Rajaji national park.

Click here for a daily schedule example.

Syllabus at our 200 hr YTTC


Yogic cleansing techniques


The students will learn different types of classical Kriyas both for beginners and advanced. Practise will be in the morning directly after wake up. After receiving instructions practise has to be done by one self.

  • Jal Neti
  • Rubber Neti
  • Kunjal
  • Nauli
  • Kapalabhati
  • Tratak
  • Aganisara
  • Uddiyana
  • What is concentration?
  • What is meditation?
  • Benefits and contra – indications
  • AUM meditation
  • Chakra Meditation
  • Group meditation
  • Dynamic meditation
  • Kundalini Meditation
  • Breathing Meditation
  • Meditative Painting



An experienced meditation teacher teaches daily  60 minutes of meditation. Explore different types of meditation techniques under the guidance of Guru Ekin Ji.



Daily morning class of Asanas to strengthen the body, tone muscles and improve flexibility with step by step guidance to a save practice. Learn how to sequence your class harmoniously including many variations, so that the students will be able to teach beginners, intermediate and advanced practitioners.



Daily afternoon practice of Alignment introduces various adjustment techniques of all the Asanas practiced in the morning classes. The students will learn how to adjust beginners, intermediates and advanced practitioners safely and learn how to protect the body while Asana practice.

There will be a total of approximately 82 Asanas taught in the 200 hrs training by Yoga master Vijay Ji. The main style of the course is Hatha Vinyasa Flow, which is a gentle yet energizing flow, a combination of both Hatha and Vinyasa Yoga.

There are many elements of Iyengar Yoga integrated, so that students can learn how to use block, belt, and pillow to go deeper in their practice and to learn new variations.

The list of total Asanas you can see below:

1.    Adho Mukha Vrksasana
2.    Pincha Myurasana
3.    Utthita Trikonasana
4.    Parivrtta Trikonasana
5.    Utthita Parsvakonasana
6.    Parivrtta Parsvakonasana
7.    Prasarita Padottanasana A B C & D
8.    Parsvottanasana
9.    Eka Pada Padangusthasana A B C & D
10.    Ardha Baddha Padmottanasana
11.    Utkatasana
12.    Virabhadrasana A & B
13.    Dandasana
14.    Paschimottanasana A B C & D
15.    Purvattanasana
16.    Ardha Baddha Padma Uttanasana
17.    Triang Mukaikapada Pashimottanasana
18.    Janu Sirsasana A B & C
19.    Marichyasana A B C & D
20.    Navasana
21.    Bhujapidasana
22.    Kurmasana
23.    Supta Kurmasana
24.    Garbha Pindasana
25.    Kukkutasana
26.    Baddha Konasana A & B
27.    Konasana
28.    Upavishta Konasana
29.    Supta Konasana
30.    Supta Padangusthasana A & B
31.    Ubhaya Padanghusthasana
32.    Urdhva Mukha Pashimottanasana
33.    Setu Bandhasana
34.    Urdhva Dhanurasana
35.    Salamba Sarvangasana
36.    Halasana
37.    Karnapidasana
38.    Urdhva Pindasana
39.    Matsyasana
40.    Urdhva Padmasana
41.    Sirsasana
42.    Urdhva Dandasana
43.    Baddha Padmasana
44.    Yogimudra
45.    Uplutih
46.    Savasana

1. Pawanmuktasana series 1
2. Pawanmuktasana serie 2
3. Pawanmuktasana series 3
4. Surya Namaskar ( sun salutation)
5. Chandra Namaskar (Moon salutation)
6. Tadasana (palm tree pose)
7. Triyak tadasana (swaying palm tree pose)
8. Trikonasana (triangle pose)
9. Parivirtatrikon asana – revolving triangle pose
10. Uttkatasana –chair pose
11. Virbhdrasana 1 -warrior 1
12. Virbhdrasana 2 -warrior 2
13. Virbhdrasana 3 -warrior 3
14. Ardha Chandrasana- Half moon pose
15. Vriksasana – tree pose
16. Parvatasana – mountain pose
17. Adho mukha svanasana – downward facing dog
18. Kati chakrasana – waist rotating pose
19. Malasana – squatted yoga pose
20. Garudasana – eagle pose
21. Baddha Konasana- bound angle pose
22. Rajkapoot asana – pegion pose
23. Bhujanghasana – cobra pose
24. Urdhva mukha svanasana –upward facing dog
25. Matsyasana-
26. Setu Bhandasana
27. Utrasana
28. Dhanurasana
29. Salabhasana
30. Supta Virasana- reclining hero pose
31. Virasana –hero pose
32. Vajrasana –thunderbolt
33. Gomukhasana
34. Balasana
35. Dandasana
36. Ardha Matsyendrasana

  • What is Hatha?
  • What is Vinyasa?
  • Standing Series of Asana
  • Sitting Series of Asana
  • Kneeling Series of Asana
  • Lying on back / stomach series of Asana
  • Inversions
  • Surya Namaskar plus Variations
  • Surya Namaskar Mantra Flow
  • Breath and Asana
  • How to use props correctly
  • Benefits of Asana and contra indications
  • Harmonious and creative sequencing
  • How to adjust practitioners safely
  • Variations of adjustments (beginner – intermediate – advanced)
  • Mantra & Asana – a deep connection
  • Mudra
  • What is Pranayama?
  • What is Prana?
  • What are the Nadis?
  • Which are the main Pranayama techniques?
  • Seven main Pranayama practises


Yogic breathing techniques


yoga retreats in rishikesh


In the practice of daily Pranayam (Yogic breathing) Yoga master Vijay Ji is guiding the students through breath awareness and the main practices of Pranayama, which all support to clear and purify the body’s energy channels (Nadis) and are very important to prepare the body and mind for higher practices of Yoga like Dharana and Dhyana. (Concentration  and Meditation). He will explain a closer view on the health benefits and contraindications of each Pranayama technique. 


Body locks


  • What is Bandha and why to use it?
  • How use Bandha?
  • Benefits of Bandha
  • Integration of Bandha in Asana practise
  • What is Yoga?
  • Introduction to Hatha Yoga
  • Origin & History of Hath Yoga
  • Introduction to teachings of Bhagavad Gita (with emphasis on Karma, Bhakti and Jnana)
  • Readings from Hatha Yoga Pradipika
  • Ethics and modern living
  • Consciousness & awareness, evolution of awareness
  • Panch Kosha (five covering of sheaths over consciousness)
  • Annamaya Kosha (physical sheath) – Gross body – Conscious state
  • Panch Tatva (five elements)
  • Sapt-dhatu (seven tissues)
  • Pranamaya Kosha (energy sheaths) – Subtle body – Subconscious state
  • Panch Prana (five vital airs)
  • Karmendriya (five organs of action)
  • Nadi (subtle energy channels)
  • Tri-Shakti (tried energy)
  • Shat Chakra (six centre of energy transformations)
  • Kundalini and Granthis
  • Manomaya Kosha (mental sheath) – Subtle body – Subconscious state
  • Manas (mind) Buddi (lower intellect) Chitta (memory) Ahamkar (ego) Jnanedriya (five senses)
  • Jnanamaya Kosha (intuitive sheath) – Sutble body – Subconscious State
  • Buddhi (highter intellect)
  • Ananadmaya Kosha (bliss sheath) – Casual body – Unconscious state
  • Turiya- Pure consciousness
  • Introduction to Patanjali’s Yoga Sutras and 8 Limbs of yoga
  • Panch-Klesha (five causes of pain and miseries)
  • Raja yoga
  • Pranic body, five major/minor pranas, five sheaths (panch kosha)



Yoga Philosophy

Following topics will be introduced to the students to deepen and awaken the students understanding of Yoga. Philosophy classes are taught by Philosophy master Simon Ji, who has a vast knowledge about Yogic Philosophy such as Vedanta, Bhagawat Gita and Patanjali Yoga Sutras.  

Philosophy classes at Pratham Yoga should not only offer a guide to deeper understanding of Yoga, but also connect the ancient knowledge of Yoga to modern life. 

Through real life examples students get a very special connection to what the sacred scriptures offer. 


Recitation of sacred sound


Following Mantras will be taught and practised with the students on a regular basis. The recitation of those sacred Sanskrit syllables creates a certain vibration within your subtle energy system that connects you with divine consciousness.

  • Ganesh Mantra
  • Gayatri Mantra
  • Guru Mantra
  • Om Purnamada
  • Om sahana vavatu
  • Yogena Chittasya
  • Devi strotam
  • Om tryambakam
  • Om Asato Maa sadgamaya
  • What is Yogic nutrition?
  • Benefits of Yogic nutrition
  • Which food to favour?
  • Qualities of food
  • What is Ayurveda?
  • The 3 Doshas
  • Basics of Ayurveda
  • Mindful eating
  • Prayer and food
  • Ayurvedic recipes



A basic guide to yogic nutrition.

Introduction of Ayurveda through a qualified Ayurveda Doctor.




  • How to set up a class
  • Time management and harmonious sequencing, creativity in flows
  • Qualities of an authentic teacher, instruction
  • Alignment and Adjustment including variations
  • Body protection, dealing with injuries and safe practise
  • Introduction to Sanskrit terminology
  • Awareness for physical limitations of students
  • Mindful speaking – how to use voice at a class



Basic knowledge about human anatomy is transmitted through a qualified Anatomy teacher to understand the basic body functions, will will help to get a better understanding of the medical approach of Yoga.

Deeper Anatomy will be taught in our 300 hours YTTC (one of our upcoming 200 hrs YTTC takes place in October 2019.)

Anatomy classes are held over a time period of around 12 days in the course.

  • Understading of basic Anatomy related to Yoga
  • Structure of physical body
  • Skeleton System
  • Muscular System
  • Nervous System
  • Blood circulation & Metabolism
  • Digestion and Excretion
  • Energy systems, Chakras, Nadis
  • Extension, Flexion, Hyperextension, Rotation, Abduction, Adduction, Circumduction
  • Joints Anatomy
  • 3 Bodies - subtle body, gross body, casual body



These classes are free additional possibilities to study some alternative  Yoga related topics. Extra workshops will be held if conditions allow us to add them in the classic syllabus. Timings and dates are open and free.

>Pregnancy Yoga Introduction

>Meditative Painting

>Creative writing

>Sattvic cooking



There will be a small Ayurveda and Yogic Nutrition exam, one Philosophy & Anatomy & Asana written exam and one practical exam in the end of the course. All exams must be passed in order to receive the certificate of 200 hours RYT Yoga Alliance.

Chances to learn teaching and gain confidence will be offered throughout the complete training, right from the beginning - this makes Pratham Yoga very special among many others in Rishikesh.


YTTC Fees including

  • Lessons of all subject (schedule)
  • Neti Pot and Rubber Neti for Kriya Yoga
  • Hand out / course book
  • Accommodation in shared room
  • Food and drinks
  • Ayurveda consultation / massage
  • Free Airport pick up
  • Free Prenatal Yoga introduction
  • Free healthy Snack upon arrival
  • Ganga beach Yoga class
  • Weekend trips to spiritual destinations

Apply now

limited number of participants

Pratham Yoga Teacher Training Course
Time Table

Schedule Example (exact timings depend on season)

Timing Class Teacher
06:00 a.m.Wake up
06:30 A.M.Morning Tea
06:45 - 07:00 a.m.Kriya (Yogic cleansing)Vijay Ji
07:00 - 09:00 a.m.Hatha Yoga Asana & PranayamaVijay Ji
09:15 - 09:45 a.m.Breakfast
10:00 - 11:00 a.m.PhilosophyYogi Simon Ji
11:15 - 12:45 a.m.Asana Adjustment / AlignmentVijay Ji / Rahul Ji
01:00 - 01:30 p.m.Lunch
01:30 - 02:50 p.m.Rest / Self study
03:00 - 04:00 p.m.Yoga Anatomy / AyurvedaDr. Girish Ji / Mrs. Carolin Dutt
04:00 - 05:30 p.m.Asana Vinyasa FlowRahul Ji
05:45 p.m.Evening Tea / Juice
06:00 - 07:00 p.m.Meditation / MantraRam Ji / Vijay Ji
07:15 - 07:45 p.m.Dinner
08:00 - 09:00 p.m.Self Study, relax
10:00 p.m.Lights Off
*Schedule exampleSchedule timings depend on season
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