200 Hours Yoga Teacher Training Course
Divine Yoga School
Divine Yoga School is pleased to offer you a comprehensive 200 hours Yoga Teacher Training in Rishikesh Course approved by Yoga Alliance USA.
The course is designed to initiate students onto the path of scientific spirituality for their overall Mind and Body Transformation.
Our unique course curriculum is designed by highly educated and spiritual-minded yoga teachers to help you awaken your inner potential to live a happy and healthy life.
The course is a stepping stone to implement the teachings of yoga in personal life and becoming a yoga professional to bring a positive change in society to make this world a better living place.
Teaching at Divine Yoga School is based on theoretical and practical training that gives all participants a solid foundation of Yoga covering Yogasana, Meditation, Breathing Techniques, Yoga Philosophy, Human Anatomy and Physiology, Adjustment and Alignment of Yoga Postures in a highly interactive, qualitative, relaxed, modern and progressive environment.
200 Hour Yoga Teacher Training Course Objectives
- You will learn the theoretical and practical aspects of Yoga in life.
- You will develop your teaching skills to teach Yoga postures to all levels of students with confidence and all your abilities.
- You will develop an attitude and passion for teaching to all with more love and care.
- You will practice Yoga Postures with proper body alignment and adjustment, Art and Science of Pranayama, Cleansing Practices, Mudras and Bandhas.
- You will be having an opportunity to teach other students with their own creativity under the guidance of teachers.
- You will deepen your experience of Yoga as Oneness, and learn and integrate the deeper teachings of yoga beyond the classroom environment, into your day to day lives
Book your seat at for 200 hours yoga teacher training in Rishikesh
Techniques, Training and Practice
The course offers a strong foundation in Traditional and Authentic Hatha Yoga with concentrating on the correct alignment of the postures of all levels.
Your teachers will teach you the correct techniques of asana with proper breathing, awareness, and adjustment through theoretical description and practical demonstration.
Gradually, from the third week, you will be ready to start practicing by yourself and teach your peers in the classroom to gain more confidence. You will complete the series, together with your peers, at our own pace and in your own time.
Technical Asana lab in the evening will focus on Hip Opening, Jump Back, Transitions, back bending, roles of muscles and joints in Yoga postures and how to avoid injuries.
Asana Lab is specially designed to measure the progress, confidence, and passion to reach the goal and to make it a reminder that yoga can be fun and interactive
The purpose of mantra chanting in yoga is to generate vibrations and connect with the universe. Each mantra is special and rich with spiritual energy.
- Tvamevamataca pita Tvameva (Sloka on gods)
- Om Bhuur-BhuvahSvah (Gayatri Mantra)
- Om AsatoMaaSadgamaya (Mantra from Upanishad)
- Om TryambakamYajamahe ( Mantra on lord shiva)
- Om sahanavavatu ( Mantra from Upanishad)
- Guru Brahma Guru Vishnu Gurudevomaheshwara ( Guru stotram)
- YogenaCittasya ( Sloka on sage Patanjali)
- Preperatory Warm-up Movements
- Exercises for the Eyes
- Sun Salutation with variations
- Sun Salutation A & B (Ashtanga Yoga)
- Sukhasana / Easy cross legged pose
- Swastikasana / Auspicious pose
- ArdhaPadmasana / Half lotus pose
- Padmasana / Lotus pose
- DhyanaVeerasana / Heroes meditation pose
- Vajrasana / Thunderbolt pose
Asanas in Standing Position:
- Tadasana / Tree pose
- Hasta Utthanasana / Raised arms pose
- Padahastasana / Hand to toe pose
- Utkatasana / Chair pose
- TiryakaTadasana /Swaying palm tree pose
- Kati Chakrasana / Waist rotating pose
- Trikonasana / Triangle pose
- Veerasana or Virabhadrasana / Warrior pose
- EkaPadasana / One foot pose
- Moordhasana / Crown based pose
- SirshaAngustaYogasana / Head to toes pose
- Eka Pada Pranamasana / Oneleggedprayer pose
- Garudasana / Eagle pose
- Natarajasana / Lord Shivas pose
- SimhaGarjanasna/Lion Pose
- Veer Asana/Hero Pose
- TriyakMarajariasana/Cat Stretch
- Ustrasana/Camel Pose
- Balasana/Child Pose
Asanas in Sitting Position:
- ChakkiChalanasana / Churning the mill
- NaukaSanchalanasana / Rowing the boat
- Setu Asana / Bridge pose
- Saithalyasana / Animal relaxation posture
- Paschimottanasana / Back stretching pose
- ArdhaPaschimottanasana / Head to knee pose
- MeruWakrasana / Spinal twist
- ArdhaMatsyendrasana / Half spinal twist
- BhuNamanasana / Spinal twist prostration pose
- ParivrittiJanu Asana / Spiralled head to knee pose
- Merudandasana / Spinal column pose
- Gomukhasana / Cows face pose
- Vyaghrasana / Tiger pose
- Shashankasana / Hare pose
- ShashankBhujangasana / Striking cobra pose
- AshwaSanchalanasana / Equestrian pose
- ArdhaChandrasana / Crescent moon pose
- Hanumanasana / The split
- ArdhaUshtrasana / Half camel pose
- SuptaVajrasana / Sleeping thunderbolt pose
- Santolanasana / Balancing pose
- Sunsasana / The dolphin pose
- Gupta Padmasana / Hidden lotus pose
- KashthaTakshanasana /Chopping wood
- Namaskarasana / Salutation Pose
- Udarakarshanasana /Abdominal stretch pose
- Kakasana / Crow pose
- Parvatasana / Mountain pose
- AshtangaNamaskara / Salutation with eight points
Asanas in Supine Position
- Padotthanasana / Raised leg pose
- Chakra Padasana / Leg rotation
- PadaSanchalanasana / Cycling
- Halasana / Plough pose
- DrutaHalasana /Dynamic plough pose
- Pawanmuktasana / Wind release pose
- JhulanaLurhakanasana / Rocking and rolling
- SuptaUdarakarashanasana / Sleeping abdominal stretch pose
- ShavaUdarakarshanasana / Universal spinal twist
- Naukasana / Boat pose
- Matsyasana / Fish pose
- ArdhaChakrasana / Shoulder bridge pose
- Chakrasana / Wheel pose
Asanas in Prone Position:
- SaralBhujangasana / The sphinx
- Sarpasana / Snake pose
- Bhujangasana / Cobra pose
- TiryakaBhujangasana / Twisting cobra pose
- ArdhaShalabhasana / Half locust pose
- Shalabhasana / Locust pose
- Dhanurasana / Bow Pose
- VipreetKarani / Preperatory movement for shoulder stand
- Sarvangasana / Shoulder stand
- Padma Sarvangasana / Shoulder stand in lotus pose
- Sirshasana / Headstand
- SalambaSirshasana / Supported headstand
- Shavasana / Corpse Pose
- MatsyaKridasana /Flapping fish pose
- Makarasana /Crocodile pose
From the very first day, you will be taught as how to work on breath that gives help to maintain psychological and physical balance and health. breath initiates the movement from posture to posture. It is impossible to progress through the series without familiarity of the rhythm of your own breath. You will learn a number of Pranayama techniques that will help you to lengthen your breath, increasing your lung capacity and strengthening the nervous system. This is an important aspect of yoga that is often overlooked as physical practice takes precedence.
Pranayama is a great way to alleviate stress and tension that is very often endured in modern society. Pranayama practice will allow you to build mental and emotional strength to help you maintain a healthy sense of wellbeing in your daily life.
- Introduction, Benefits of pranayama and General guidelines
Sitting postures for Pranayama: 1- Easy pose2- Half-lotus3- Swastikasana4- Siddha yoni asana
Preparation for Pranayama:
- Clavicular ,Thorocic, Diaphragmatic Breathing
- Yogic Breathing
- Nadi – Sodhana
- Surya Bhedana
- JalandharaBandha / Throat lock
- UddiyanaBandha / Abdominal lock
- MoolaBandha / Pelvic lock
- MahaBandha / The great lock
- Shat Karma (Six Cleansing Practices
Shat Karma are the important and vital part of Hatha yoga that cleans the entire system of Human
Body,ensuring internal organs function properly and breath to flow freely
- Jalaneti (Nasal Cleansing with Water)
- Sutra Neti (Nasal Cleansing with Thread)
- Tratak (Concentrated Gazing)
- KapalBhati (Frontal Brain Cleansing).
- Mudra (Energy Seal)
Mudra redirects the energy into the body
- Chin Mudra (Psychic Gesture of Consciousness)
- Jnana Mudra (Psychic Gesture of Knowledge)
- Bhairava Mudra (Terrifying Gesture)
- Hridaya Mudra (Heart Gesture)
- Khechari Mudra (Toungue Lock)
- Shanmukhi Mudra
- Ashwini Mudra (Horse Gesture)
- Nasikagra Mudra
Human anatomy and physiology classes will allow you to gain a deeper insight into the series by looking in detail at the body mechanics of each and every posture. A clear understanding of the Skeletal and Muscular Systems is vital in order that you can engage with the postures and what is to be achieved in a posture in terms of its anatomical focus. Our aim is to enable you having proper knowledge of anatomy, doing each yogasana. During classes, you will also focus on how to modify you own practice in terms of identifying your weaknesses due to lack of strength or flexibility in a particular area. You will also learn to identify such areas and learn proper techniques that willhelp improvements in your personal practice as well as teaching others.
- Introduction of Human Anatomy and Physiology
- Skeletal System
- Joints and Range of Motion
- Muscle Physiology
- Spine and its role in yogasana
- Physiological and energetic effects of asanas, pranayama, meditation and relaxation
- Benefits & Contraindications for all techniques
- Effects of structural alignment on overall health
- Avoiding common injuries in yogic practices
Classical Yoga Philosophy is interwoven throughout the program. You will be introduced to Patanjali Yoga Sutras, Karma Yoga, and Bhakti Yoga according to ShrimadBhagwad Gita, allowing you to make your own comparisons of classical and contemporary yoga. These sessions are a great time for philosophical debate and indeed provide a new and broader outlook of life. Each yoga class will have an intention with a spiritual message that will allow you to understand how we can incorporate philosophy in our daily life to maintain harmony and peace.
Students will understand the principles of philosophy and how to adopt a yogic lifestyle and use the traditions as the basis for their teachings as written in the Yoga Sutras.
- Lecture on the principles of Karma, Bhakti, Jñana& Raja Yoga,Patanjali Yoga Sutra, Vedas, Ramayana and Bhagavad Gita.
- Ashtanga Yoga of Patanjali
- Yogic Lifestyle.
- Karma and Reincarnation.
- Mindfulness and development of consciousness.
- Understanding the value of teaching yoga.
Meditation is a systematic practice that promotes physical, mental and emotional tranquility with the purpose of reaching Samadhi (self-realization).
- Introduction to Meditation
- Breathing Awareness Meditation
- Om / Mantra Meditation
- Dynamic meditation
- Silence Practice
§ Yoga Nidra (Psychic Sleep)
When a yoga practitioner moves through the various internal states of Yoga Nidra, a profound experience of relaxation occurs. This is called “Turiya,” a sensation of pure bliss.
- Basic Relaxation
- Tension Relaxation
- Full Body Relaxation
We do understand that practical exposure is very necessary to gain confidence. So taking care of your overall development, you will both practice yourself and start teaching your peers from second week of your training program. You will instruct each other on one to one basis and progress to devising and delivering your own lesson plan that will last till the completion of your course
Teaching Methodology sessions include: Opening a Class, Sequencing, Instructions, Relaxation Techniques, Corrections and Adjustments, Modifications, using props etc. Our students always find this a particularly memorable experience as the majority will teach for the first time. Participating in each other’s classes and providing constructive feedback for your peers is a great way to learn and supports our ethos that learning is sharing.
- Quality of a yoga teacher.
- Arrangement of class
- Using props and variations to individualize practices
- The principles of demonstration, observation, assisting and correcting of asana and pranayama.
- Instruction and the trainees process of learning.
- The different categories of asana, where the trainee will learn the key poses of each category in supine, prone, sitting and standing, which includes: Forward and backward bends, inversions and twisting asana
- Exploring each part of the body through experiential partner work
- Benefits & Contra-Indications of each asana and pranayama..
- Principles of demonstrating asana and pranayama.
- Yoga for kids.
- Yoga for seniors.
- Restorative yoga, which includes specific asana groups for common disease and how to adjust the practice to your student’s needs.
- Basic and preparatory movements.
- How to guide your students through the use of language and voice with positive and conscious communication.
- Individual teaching practice, receiving feedback, observing others teaching, hearing and giving feedback and assisting the class.
200-Hour Yoga Teacher Training India - Daily Schedule
Our 200 hours yoga teacher training program a little intensive to provide you the quality teaching. The program follows a tight schedule that starts early morning consisting of 6 to 7 training hours in the day.
You could find the training intensive but enlightening.
This one-month intensive program will give in-depth knowledge of the subject and contribute to maintaining a stable and balanced personality.
» 05:00 am – Wake Up
» 06:00 am – Herbal Tea
» 06:15 am – Shatkarma / Yogic cleansing
» 06:30 am – Yoga Asana
» 08:00 am – Pranayama and Chanting
» 09:15 am – Breakfast
» 10:30 am – Yoga Anatomy
» 11:30 am – Yoga Philosophy
» 12:30 pm – Lunch
» 04:30 pm – Hatha/Ashtanga Yoga Asana
» 05:50 pm – Teaching Methodology
» 07:00 pm – Meditation
» 08:15 pm – Dinner
» 10:00 pm – Lights Out
Please note : Daily Schedule is subject to change –Divine Yoga School
- Candlelight dinner
- Birthday Celebration
- Silence Meditation
- Kirtan and Satsang
- Yoga Movies
- Musical consort
- Dinner in local restaurant
- Fire celebration
- Local festivals
Assessment for Certification:
Yoga Teacher Training certification will be awarded on the basis of your performance that includes-
- Daily attendance
- Co-ordination and Behavior for Management, Teachers and Class mates.
- Passing a written test related all subjects taught in classes.
- Teaching Hatha Yoga postures with proper alignment techniques to your peers
“Yoga is the journey of the self,
through the self, to the self.”
– The Bhagavad Gita