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200 Hour Yoga Teacher Training in Rishikesh

This one-size-fits-all yoga teacher training program is applicable to all categories

200 hours Yoga teacher Training in Rishikesh, India (Yoga Alliance, USA Certified) is one-size-fits-all teacher training program making its presence felt in this loud world of big brands and names. It delivers the heart and soul of yoga philosophy and teachings in most pragmatic way. The yoga courses are based on traditional and authentic knowledge with regards to asanas, practice and teaching.

Homely environment, real information on yoga philosophy and teachings that once had been remote and perhaps even unreachable is the hallmark of the yoga school. It firmly believes that nothing will replace the face-to-face interaction between a conversant, engaged yoga teacher and his/her students. 200 hours yoga teacher training certified by Yoga Alliance,U.S.A is really popular in India.


  • SYF offers transformational training under 200 hrs yoga teacher training
  • Embracing not just the traditional qualitative tool kit but new approaches like evaluation and qualitative methods
  • Creating homely & learning environment and promoting holistic approach
  • Identifying strong and weak points of each students for shaping his future
  • Students can express themselves freely under Yoga Alliance certified course
  • Various disciplines of yoga which are to learn and practice in 200 hrs yoga course recognized by Yoga Alliance (USA) are as herewith.

200 Hours Program Details

05:30 Am : Wake-up call

06:00 Am to 07:00 Am : Fire ritual ceremony (Yagya)

07:15 Am to 09:00 Am : Hatha Yoga asana series and Pranayam

09:00 Am to 10:00 Am : Breakfast & rest time

10:00 Am to 12:00 Am : Pranayam and Meditation

12:00 Am to 01:00 Pm : Yoga philosophy

01:00 Pm to 02:00 Pm : Lunch time

02:00 Pm to 03:00 Pm : Rest

03:00 Pm to 03:30 Pm : Tea time

03:30 Pm to 04:30 Pm : Anatomy and Physiology

04:45 Pm to 06:30 Pm : Ashtanga yoga

06:00 Pm to 07:30 Pm : Free time

07:30 Pm to 09:00 Pm : Dinner & Lights out

Note : If there is any alteration in the Program scheduled , the trainee students will be informed one day ahead

Course Fee Per Person

SN NO. Jan 2018 - Mar 2018 Room Occupancy
1 US$ 1699 per person Twin Sharing Occupancy (Twin room)

Note :- For above course advanced booking fee will be US$ 500 per person per course, which can be paid online through your credit card or via bank transfer to our account.

We are different from others

200 Hour Course ( 4 weeks ) Booking Schedule

The objective of SYF is to provide the best possible atmosphere for yogic techniques

SN NO. Schedule For 200 Hrs / 4 Weeks Course Status
1 From 1st Dec 2017 to 28th Dec 2017 Registration Open
2 From 1st Jan 2018 to 28th Jan 2018 Registration Open
3 From 10th Jan 2018 to 25th Jan 2018 Registration Open
4 From 1st Feb 2018 to 28th Feb 2018 Registration Open
5 From 1st Mar 2018 to 28th Mar 2018 Registration Open
6 From 1st Apr 2018 to 28th Apr 2018 Registration Open
7 From 1st May 2018 to 28th May 2018 Registration Open
8 From 1st June 2018 to 28th June 2018 Registration Open
9 From 1st July 2018 to 28th July 2018 Registration Open
10 From 1st Aug 2018 to 28th Aug 2018 Registration Open
11 From 1st Sept 2018 to 28th Sept 2018 Registration Open
12 From 1st Oct 2018 to 28th Oct 2018 Registration Open
13 From 1st Nov 2018 to 28th Nov 2018 Registration Open

Total Seats : 30 Students


The 200 hr yoga teacher training course aims to provide deep amount of research material for theoretical study. Here, the theoretical education is unmatched as distinguished gurus of yoga are in direct contact with aspiring yoga teachers. There is direct link and perfect coordination between theoretical and practical portion so that information passes effortlessly from guru to yoga students....

It aims to provide deep amount of research material for theoretical study

The 200 hr yoga teacher training course aims to provide deep amount of research material for theoretical study. Here, the theoretical education is unmatched as distinguished gurus of yoga are in direct contact with aspiring yoga teachers. There is direct link and perfect coordination between theoretical and practical portion so that information passes effortlessly from guru to yoga students.

Yoga Philosophy

form yoga
  • Patanjali Yoga : Full concept of yoga advocated by Patanjali, founder of yoga
  • Hatha Yoga : 'Ha' represents prana, while 'tha' represents mind
  • What is Yoga ? : A method of spiritual inion
  • Kriya Yoga : The yoga of action and participation in life
  • Ashtanga Yoga : 'Ashta' means eight and 'Anga' means limbs
  • Kundalini Yoga : Awakening of potential energy and inherent consciousness
  • Karma Yoga : Yoga of action with no desire of results
  • Pranayama : 'Prana' means subtle life-force, and 'Ayam' to control prana
  • Laya Yoga : Union with supreme consciousness through pranayama
  • Meditation : A practice to train the mind to know ourself
  • Teachings of Gita : Life lessons from Gita, which are accepted worldwide

Anatomy and Physiology

This is mandatory subject so that yoga students can learn about the structure and functions of human body in relation to yogic practices. Here, these are discussed in brief :

Anatomy & physiology : Its importance in Yoga, Concept of Cells and Tissues

Skeletal system : structure & functions

Types of Bones : Joints Types & Structure

Muscular system : Types, structure & functions

Contraction and Muscle : fatigue of Muscles

Digestive System : Structure and functions

Functions of Digestive : Organs and Digestive Juices

Excretory System : Excretory Organs with special emphasis on Urinary System

Respiratory System : Structure, Functions of Respiratory Organs.

Mechanism : of Respiration and Regulation.

Cardiovascular System : Structure and Functions of Heart, Veins, Arteries

Composition : Functions of Blood

Compensation and tension : Mechanisms of Postures.

Biomechanics of spine : Movements and motions of the Spine

Biomechanics : of shoulder joint

Biomechanics : of hip joint

Biomechanics : of knee joint

Range of Motion of each joint of human body

location of different body parts : according to the planes of human body

Movement terms : Terms used for specific movements of human body

Exploring Yoga to Different Levels

success formula

Learning directly from distinguished Indian yoga gurus has an edge over others, as learn yoga in the country in which yoga originated.

Teaching Methodology : Simple teaching way with concise language is the hallmark of teaching methodology. Watching yoga experts in practice from close angles is a treat for eyes.

Instant feedback : You get feedback from teacher and other students on the spot. It helps you to correct your posture and alignment and remaining on the right track.

Conducive environment : There are no distractions as you spend the four weeks in perfect environment for imbibing the philosophy and teachings of yoga.

Different Dimensions of Yoga

Yoga is swiftly becoming the part of modern lifestyle. The yoga has many dimensions to expand and bloom.

holistic life

Grab opportunities : In this world of opportunities, the knowledge of yoga can be dignified source of livelihood.

Learning time management : Yoga impart the traits of time management which are the ingredients for sure success.

Corporate yoga : Here, you learn how to conduct workshops and special yoga classes for people of corporate world.

Yoga for misfits : The extra-sized people are not blessed to practice yoga just as you and we do. Learn special techniques to teach them yoga in practical way.

Personal relationship : Yoga ensures positive changes in the behavior and attitude of all practitioners.

Basic Series in Ashtang Yoga

The first series (or primary series) comprises of fundamental positions and basic sequence of modified asanas. It also gives a basic idea how to start a Ashtanga yoga practice with focus on asanas practice. It slowly tones the body and makes right use of muscles. You will also get a theoretical idea for proper breathing for each asana, the right alignment and also activeness of the pose. We need to master basic level before jumping to the next level.


Yoga is not limited to theoretical portion only, but it demands vigorous practice. The practical way of learning yoga is a must-do course for all students who want to become yoga teacher and deepen their yoga practice. A well balance between theoretical and practical of yoga teacher training excels in imparting best results....

The practical way of learning yoga is core of this ancient art of living

Yoga is not limited to theoretical portion only, but it demands vigorous practice. The practical way of learning yoga is a must-do course for all students who want to become yoga teacher and deepen their yoga practice. A well balance between theoretical and practical of yoga teacher training excels in imparting best results.

During practical training, you will receive tools and knowledge that will hone your yoga practice skill and thereby improve your yoga teaching skills. The yoga teachers must regularly balance their teaching philosophies against their practical, in-class limitations.

During practical training, 200 hours yoga course main aim to achieve:

  • Focused on achieving a holistic knowledge of yoga
  • Demonstration of basic information of yoga techniques
  • Learn how correct adjustments and alignments of various postures
  • Provide deeper understanding of the yoga philosophy by practicing yoga
  • To develop & broaden your knowledge and helps to achieve holistic learning

The key elements of the practical portion are :

  • Asanas
  • Pranayama
  • Bandhas
  • Mudras
  • Shatkaram kriyas
  • Meditation
  • Yoga for Stretching
  • Modifying Pranayam through Breathing
  • Chair Yoga

Introduction to Yoga Asanas

Learning position which is comfortable and steady is the key for beginners. It opens the energy channels and psychic centers. It will be interesting to know how some animal postures are useful. Asnas is quite different from aerobic exercise. Mainly, we impart practical training and demonstrations of around 100 to 120 asanas. The following is the description of asanas covered in 200 hrs yoga course :

Pawan Muktasana Part : 1

Anti Rheumatic Group

Hindi Name English Name
1. Padanguli Nama Toe Bending
2. Goolf Chakra Ankle Rotation
3. Goolf Ghoornam Ankle Crank
4. Janu Naman Knee Banding
5. Janu Chakra Knee Crank
6. Ardha Titali Half Butterfly
7. Poorna titali Asana Full Butterfly
8. Mushtika bandhana Hand Clenching
9. Manibandha narman Wrist Bending
10. Manibandha Chakra Wrist Rotation
11. Skandha chakra Shoulder Socket Rotation
12. Greeva sanchalana Neck Movements 1 to 3

Pawan Muktasana Part : 2

1. Padotthanasana Raised legs Pose
2. Sputa Panmuktasana leg lock pose
3. Sputa Udarakrashanasana Sleeping Abdominsl Stretch
4. Naukasana Bota Pose

Yoga Exercises for the Eyes

  • Palming
  • Sideways Viewing
  • Front and Sideways Viewing
  • Up and Down Viewing
  • Rotational Viewing
  • Preliminary Nasikagra Drishti

Vajrasana Group of Asanas

1. Vajrasana Thunderbolt Pose
2. Simhasana Lion pose
3. Marjari –Asana Cat Stretch Pose
4. Vyaghrasana Tiger pose
5. Shashankasana Pose of the Moon or Hare Pose
Striking Cobra pose
6. Ushtrasana Camel Pose
7. Sputa Vajrasana Sleeping Thunder Bolt Pose

Standing Asana

1. Tadasana Plam Tree Pose
2. Tiryaka Tadsasana Swaying Plam Tree Pose
3. Kati Chakraasna Wrist Rotating Pose
4. Trikonasana Triangle Pose 1 to 6
5. Dolasana Pendulum Pose

Surya Namasakra

1. Pranamasana Prayer Pose
2. Hasta utthanasana Raised Arms Pose
3. Padahastasana Hand to foot Pose
4. Ashwa Sanchlanasana Equestrian Pose
5. Parvatasana Mountain Pose
6. Asttanga Namaskrar Salute with Egiht Parts
7. Bhujangasana Cobra Pose
8. Parvatasana Mountain Pose
9. Ashwa Sanchlanasana Equestrian Pose
10. Pranamasana Prayer Pose
11. Hasta utthanasana Raised Arms Pose
12. Padahastasana Hand to foot Pose

Padmasana Group

1. Yogamudrasana Psychic Union Pose
2. Matsyasana Fish Pose 1 and 2
3. Padmasana Hidden Lotus Pose
4. Lolasana Swinging Pose
5. Tolanguasana Weighing Pose

Backward Bending Asanas

1. Saral Bhujangasana Easy Cobra Pose
2. Bhujangasana Cobra Pose
3. Tiryaka Bhujangsaana Twisting Pose
4. Sarpasana Snake Pose
5. Ardha Shalabhasana Half Locust Pose 1 to 3
6. Dhanuraanan Bow Pose
7. Kandharasana Shoulder Pose
8. Ardha Chandrasana Half Moon Pose
9. Setu asana Bridge Pose
10. Gomukhasana Cow Pose

Forward Bending Asana

1. Saithalyasana Animal Relaxatiom Pose
2. Paschimottanasana Back Stretching Pose
3. Pada Prasar Paschimottanasana Legs Spread Back Stretch Pose
4. Janu Sirshasana Head to Keen Pose
5. Ardha Padma Paschimottanasana Half Lotus Back Stretching Pose
6. Hasta Pada Angushthasana Finger To Too Stretch
7. Maru Akarshanasan Spinal Bending Pose
8. Padahastasana Hand to Foot Pose
9. Sirsha Angustha Yogasana Head to Toe Pose
10. Eka Padottasasana one Lage Raised to Head Po

Spinal Twisting Asanas

1. Maru Wakrasana Spinal twist
2. Bhu Namanasana Spinal Twist Prostration Pose
3. Ardha Matsyenderasana Half Twist Parivritti
4. Janu Srishasana Spiralled Head to Keen Pose

Inverted Asanas

1. Bhumi Pada Mastakasana Half Headstand
2. Moordhasana Crown Based Pose
3. Vipareeta Karni Asana Inverted Pose
4. Sarvangasana Shoulder Stand Pose
5. Padma Sarvangasana Shoulder Stand lotus Pose
6. Halasana Plough Pose
7. Ardha Padma Halasana Half lotus Plough Pose
8. Sirshasna Headstand Pose
9. ordha padmasana head stand lotus pose

Balancing Asanas

1. Eka Pada Pranamasana One Legged Prayer Pose
2. Natavarasana Lord Krishna Pose
3. Garudasana Eagle Pose
4. Thandvasana Lord Shiv Dance
5. Natarajasana Lord Shiva Pose
6. Eka Padasana One Foot Pose
7. Bakasana Crane Pose
8. Utthita Hasta Padangusthasana Raised Hand To Big Toe Pose
9. Niralamba Paschimottanasana Unsupported Back Stretching Pose
10. Ardha Padma Padottasasana Half Lotus leg Stretch Pose
11. Ardha Banddha Padmottasasana Half lotus Forward Bending
12. Vatayasana flying horse pose
13. Pada Angushthasana Tiptoe Pose
14. Baka Dhyanasana Patient Crane Pose
15. Dwi Hasta Bhujasana Two Hands And Arms Pose
16. Santolasana Blancing 1 to 3

Introduction to Pranayama

Practice of asana, pranayama, bandha and mudra constitutes the process of yoga. After mastering posture, one must go practice for controlling of the prana (pranayama) by stopping the motions of inhalation and exhalation.

The object to pranayama is to control the vital energy by controlling the prana. Here, the students will learn many aspects of pranayama:

  • Anuloma-Viloma Pranayama (alternate nostril breathing)
  • Bhastrika Pranayama (Bellowa Breath )
  • Ujjaiyi Pranayama (Psychic breath)
  • Surya Bheda Pranayama (vitality Stimulating breath )
  • Chandra Bheda Pranayama
  • Bhramari Pranayama (Humming breath)
  • Sitali Pranayama (Cooling breath)
  • Sitkari Pranayama (Hissing breath)
  • Ujjayi Pranayama (The Psychic Breath)

Introduction to Bandhas

The word “Bandha” means to lock or block redirecting the course of energy into the Sushumna Nadi. The yogic student should now practice the three bandhas. These bandhas are:

  • Jalandhar Bandha
  • Uddiyan Bandha
  • Mool Bandha

Introduction to Mudras

Mudras are a combination of subtle physical movements to experience universal or cosmic force. Mudras are included broadly in kriya and kundalini yoga practices. Though there are a number of mudras, the specific ones covered in our training programs are :

1. Jaana Mudra - Psychic Gestude of Knowledge
2. Chin Mudra - Psychic Gesture of Consciousness
3. Yogi Mudra - Attitude of the Womb or Source
4. Bha Bheda Mudra - The Great Separating Attitude
5. Irrava Mudra - Fierce or Terrifying Attitude
6. Shambhavi Mudra - Eyebrow Center Gazing

Introduction to Shatkarm Kriya

Shatkarm is used prior to pranayama and other subtle yoga practices. Shatkarma are the six yogic techniques of purification by neti, dhauti, nauli, basti, trataka and kapalbhati. The following Shatkarm kriyas are taught in yoga teachers training program:

1. JalaNeeti - Passing water through nostrils.
2. Sutra Neeti - Passing chord through nostrils.
3. KunjalKriya - Purging the stomach using water
4. Dhauti (Vamana) - Series of cleansing techniques
5. Nauli - Detoxing the organs and strengthening the core.
6. Kapalbhati - Deep Abdominal breathing
7. Agnisara - Activation of digestive fire
8. Tratak - Mind cleansing by focusing on a flame for stilling the mind.

Introduction to Meditation

Meditation is an ancient practice where the meditative mind goes inward and finally you can truly listen to your inner self. You discover all answers searching for within yourself.

It is a skill that takes time and practice under the guidance of experienced yoga teachers to develop. The deeper knowledge of meditation forms a core part of this part of practical training.

  • Self-meditation (solo meditation) can be done alone and easily accessible
  • Group meditation which works on collective energy of all participants
  • Practicing passive and dynamic meditation categories
  • Learn how to motivated and committed to each practice of meditation
  • Learning right practice technique for getting mastery over meditation

Yoga for Stretching

There are standing, sitting or lying postures in yoga which demands flexibility of muscles with effortless joint movements. Stretching is an important factor for the practice of posture and asanas. Muscle tone is regulated by the active and passive stretching. Stretching opens up the muscle tone and the other mechanism coordinate with each other in a well balanced manner.

  • Be trained in stretching opens joints and muscles of our body
  • Learn how chakras are activated by stretching the body.
  • Be expert how to avoid jerk and friction during asanas
  • Practicing stretching for the stability of both body & mind
  • Self- and supporting stretching for fit and misfit beginners

Modifying Pranayam through Breathing

Some modifying breathing techniques introduced in our practical course is core course of practical training. The techniques told in the course here are simple and easy to do that anybody can do. Certain breathing techniques can gain its multi-dimensional level of modifying pranayama in multi-ways :

  • Shoulder Breathing (add one lines)
  • Namaskar Breathing
  • Hand Streth brething 2 type
  • Kapal Breathing
  • Crose Brathing
  • Up Hand Breathing
  • Mountain and Bhujang Asana Breathing
  • Shashank Bhujangasana Breathing
  • Tiger Pose Breathing
  • Cat Stretch Breathing
  • Chest stretch berthing
  • Abdominal Breathing
  • Pran Breathing

Chair Yoga

This concept is a catchphrase in modern world of yoga. The chair yoga is beneficial for elders, obese and for those recovering from physical injury. This concept is applicable in corporate culture and workshop level. It is practiced sitting on a chair or taking the support of chair. You will learn the techniques how stretching the body in chair can be done by simple techniques :

  • Seated forward bend
  • Standing forward fold with chair
  • Seated forward bend with chair
  • Amazing stretches for the upper body
  • Stretching for shoulders and neck


Accommodation and meals are included in the course fee for the entire duration of the training course. Accommodation has options of twin and single person occupancy with amenities like attached toilets, hot and cold water, Reverse Osmosis drinking water, etc. Meals include Early Morning Tea/snacks, Breakfast Lunch Evening Tea/snacks and Dinner. Our courses will be held at Rishikesh.

  • A bag to keep the study material.
  • Course Manual and Books on Yoga for self study.
  • Note book and required stationary.
  • Neti lota
  • Kurta Pyjama ( 2 Sets ).
  • Yoga Mat
  • Yogic Cleansing Process material.
  • Rudraksha Mala.
  • Spatic Mala