300 Hour Ashtanga Yoga Teacher Training in Rishikesh

Students enjoying after a session of Hatha Yoga in Rishikesh

300 Hour Ashtanga Teacher Training Course in Rishikesh

There are a number of popular schools of yoga practice, one of which is Ashtanga style Yoga created by K. Pattabhi Jois a student of Shri Tirumala Krishnamacharya. At Adhiroha the 300 hour Ashtanga Yoga Teacher Training Course Students are taught the primary series and introduced to the Intermediate series of Ashtanga Vinyasa along with the techniques for alignment and adjustments. This course is well designed to meet the needs of intermediate to advanced level yoga practitioners who are particularly inclined to learn the Ashtanga style Yoga. Students also learn how to lead a class, identify the challenges, learn and improve the postures systematically.


Course Starts on the 1st of Every Month.

Ashram

ashram

We are located in Tapovan, Rishikesh, which is the yoga capital of the world. Adhiroha is a place to relax, rejuvenate and re-balance. It is an amalgamation of serene spiritual yoga ashram environment with a professional training institutional approach. We strive to keep the energy of the ashram pure and untainted so that the training practice brings about spiritual transformation. Therefore, try to come with an open mind, soft heart and a strong spine. Our property is built in a 3 acre land in the middle of forest surrounded by mountains and at a walkable distance to river Ganges, Tapovan market and Laxman Jhula (Suspension Bridge). Our yoga-shala, meditation cave, lecture area, dining space, and surroundings are very unique and exquisitely built. We are blessed with a brook inside the property which gives continuous meditative sound. Adhiroha has a 60 feet long natural water body which is right next to our dining and juice bar area. Visiting and staying at our Ashram will be a life-changing experience for nature lovers and serious Yoga practitioners. The impression of living in Adhiroha will be enduring for the rest of your life. It is the biggest teacher training school in Rishikesh (Tapovan/Laxman Jhula/Ram Jhula). All facilities like public and private transport, shopping, local market, cafes, restaurants, ATMs, Organic stores, scenic tourist spots, pharmacy and hospitals are available at a close vicinity.

Yoga Shala

yoga shala

Our spacious well ventilated Yoga Shala has a 360° forest moutain view, with ample natural light and fresh air. It is fully equipped with all necessary yoga accessories and props, smart classroom facilities for lectures and a small library for the bookworms. We have a seperate open space for fire ceremony adjoining the yoga shala.

Accommodation

bed light

Our boarding facility is completely safe for everyone. The rooms are clean and spacious with ensuite washrooms and 24/7 Hot water facility. All rooms lead to an open patio with mountain and pool view. We can accommodate you a day prior to the start of the program. If you are arriving earlier, you will have to manage your own accommodation, else we will provide stay at an additional cost .  Program fees includes accommodations on Double/Triple sharing basis.

Food

At Adhiroha, we strictly follow Vegetarian diet. Food will be provided thrice a day (Breakfast, Lunch and Dinner) with special Adhiroha herbal tea.. The food provided at the Ashram is delicious – Ayurvedic meals. However, we do try our best to accommodate special food requirements such as lactose intolerant or gluten intolerant.  The food we consume is very significant in the yoga practice. Therefore, we make a conscious effort in acquiring organically grown fruits and vegetables. It is also important how the food is prepared. The mind of chef in the preparation of the food has an impact on the quality of food cooked and served. Even the process of food consumption has an immense impact on the yoga practice. Considering all the aspects, we have been making conscious efforts in offering food as a sacred process of enhancing Yoga practice.

Transportation

Send us your travel details, such as Flight number, Terminal Number, Date & Time of your arrival from Dehradun (DED) Airport/ Train or Bus number arriving at Rishikesh Railway or Bus Station. We provide around the clock Airport/Railway Station/Bus Station pick-up facility for every individual student at no extra cost. You do not need to wait for other students to arrive. The Taxi/Cab will be waiting for you outside Dehradun Airport/Rishikesh Railway or Bus Station at the arrival gate holding a signboard with “YOUR NAME - ADHIROHA”. Drop-off can be arranged for the student on request at an actual cost. We can also arrange for around the clock pick-up & drop-off from Delhi International Airport (and in the other direction) to students, on request at an actual cost.

Facilities

Wi-Fi network for all students.
  Reverse Osmosis Drinking water facility
Laundry service at additional cost.

S01-YA-SCHOOL-RYS-300

Course Curriculum

The purpose of mantra chanting is to generate positive vibrations and connect with the universe. Each mantra is special and rich with spiritual energy.

 

  • Aum Namah Shivaya
  • Ganapati Mantram
  • Guru Mantram #1 and #2
  • Gayatri Mantram
  • Shanti Mantram #1 and #2
  • Maha Mrityunjaya Mantram
  • Aum Asato Ma Sadgamaya
  • Aum Purnamadah Purnamidam
  • Patanjali Slokam
  • Ashtanga Opening Mantra
  • Ashtanga closing Mantra
Shat Karma Syllabus

 

  • Jal Neti (Nasal cleaning)
  • Sutra Neti (Nasal cleaning with a catheter for intense nasal block)
  • Agnisara Kriya (For Digestive fire)
  • Kapalbhati Kriya
  • Kunjal Kriya
  • Tratka

'Pranasya Ayamah Iti Pranayama'- Expansion of breath is Pranayama. In our teachers training course students learn various breathing techniques which will not only help overcome stress, anxiety, fatigue but also revitalizes the body, improves blood circulation and concentration. Since breath is the bridge between the body and the mind, establishing this bridge is one of the key techniques for successful meditation.
Pranayama Syllabus

 

  • Introduction of Pranayama
  • Four aspects of Pranayama
  • Koshas
  • Types of breathing
  • Gunas
  • Nadis
  • Granthis
  • Bandhas with Kumbhakas
  • Shat Karma and Asht Kumbhakas
  • Kapalbhati (frontal brain cleansing)
  • Nadi Shodan Pranayama
  • Surya Bheda Pranayama (vitality stimulating breath)
  • Ujjayi Pranayama ( The Psychic Breath)
  • Bhastrika Pranayama ( Bellows Breath)
  • Seetkari Pranayama ( Hissing Breath)
  • Sheetali Pranayama
  • Bhramari Pranayama ( Humming Bee Breath)
  • Introduction of Moorcha and Plavini Pranayama

Students will gain extensive knowledge on primary series and will be introduced to intermediate series of Ashtanga Yoga asanas.

Ashtanga Yoga Asana Syllabus

Surya Namaskar A

Surya Namaskar B

 

STANDING SEQUENCE

  • Padangusthasana
  • Pada Hastasana
  • Utthita Trikonasana A, B
  • Utthita Parsvakonasana A,B
  • Prasarita Padottanasana A,B,C,D
  • Parsvottonasana
  • Utthita Hasta Padangusthasana
  • Ardha Baddha Padmottanasana
  • Utkatasana
  • Virabhadrasana I, II

SITTING SEQUENCE

  • Dandasana
  • Paschimottanasana A,B,C
  • Purvottasana
  • Ardha Baddha Padma Paschimottanasana
  • Trianga Mukha Eka Pada Paschimottanasana
  • Janu Sirsasana A,B,C
  • Marichyasana A,B,C,D
  • Navasana
  • Bhujapidasana
  • Kurmasana
  • Supta Kurmasana
  • Garbha Pindasana
  • Kukkutasana
  • Baddha Konasana A,B,C
  • Upavista Konasana
  • Supta Konasana
  • Supta Padangusthasana
  • Ubhaya Padangusthasana
  • Urdvha Mukha Paschimottanasana
  • Setu Bandhasana

FINISHING SEQUENCE

  • Urdvha Dhanurasana
  • Paschimottanasana
  • Sarvangasana
  • Halasana
  • Karnapidasana
  • Urdvha Padmasana
  • Pindasana
  • Matsyasana
  • Uttana Padmasana
  • Sirsasana
  • Baddha Padmasana
  • Yoga Mudra
  • Padmasana
  • Utpluthih
  • Shavasana

Alignment means arrangement in a straight line or in correct relative positions.

Alignment in yoga asanas describe the precise way to do any given pose in order to maximise its benefits and minimise the risk of injury by moving the body parts in tandem with each other. Where as adjustment is the way to correct a practitioners posture.

While doing Yoga asanas having good alignment keeps the joints in their proper position and produce optimal muscle performance and In addition, it helps prevent the spine, joints, and muscles from getting into awkward angles and positions. That’s the reason why in a yoga class one often hear the words “lengthen your spine” or “tuck your tail bone in”.

No two persons would achieve the same asanas in the exact same way However one can achieve the correct alignment by adjusting their posture against the plumb line. With guidance from an experienced teacher students learn to understand their own body and also learn to observe others and analyse how they can help others and themselves to properly get into a pose without unnecessary strain and injury.


 

Equipped with sound alignment/adjustment skills and the bio-mechanical concepts of human anatomy helps the practitioner

  • Find a deeper expression of a pose
  • Know how to prevent injury while getting into a pose
  • Fluidly do the asana and achieve the final pose with ease
  • Retrain an unsafe pattern or incorrect ways of moving the parts

The literal meaning of Vinyasa in sanskrit Vi - prefix to verbs or nouns is to express division, distinction, distribution, arrangement, order, opposition, or deliberation. Nyasa means “to place, to set on or in, to use, to touch.” It also connotes mental consecration or allocation of various bodily parts to “guardian spirits.” Therefore Vinyasa can be said as "to place in a special way" and in short - flow movement or position. In Ashtanga Vinyasa practitioners do asanas in certain sequnce and flow where poses change quickly like the rise and fall of the waves. Vinaysa increases blood flow and works the cardiovascular system to create heat, making the asana practice more intense.

Meditation is a practice where an individual uses various techniques to train attention and awareness inwards, to achieve mentally clear and emotionally calm and stable state which would enable one to reach higher state of consciousness.

 


Meditation Syllabus

  • Introduction of Meditation
  • Techniques of Meditation
  • Breathing Meditation (Stage IV,V)
  • Nada Yoga
  • Yoga Nidra
  • Chakras Meditation
  • Kundalini Meditation
  • Trataka Meditation

Anatomy and Physiology of yogic practices with benefits and contraindications of asanas and pranayama for various disorders in the body.

 

  • Body organisation with levels
  • Body planes
  • Body systems
  • Skeletal joints of the body
  • Bone health - compression, bone density
  • Anatomy of human spine
  • Spinal Deformities - Scoliosis, Lordosis, Khyphosys
  • Muscle Bone Relationship - Origin, Insertion & Functions
  • Anatomy of Cardio Vascular Systems
  • Rile of Inversions in Circulation
  • Rotator Cuff Muscles of Shoulder
  • Shoulder Opening Yogic Sequence
  • Anatomical Terminology or Movements
  • Endocrine System - Glands & Chakras
  • Nervous System - Sympathetic & Para-sympathetic
  • Pelvic Anatomy
  • Bone and Muscles of. the Pelvis
  • Pelvic Opening Sequence
  • Anatomy and Physiology of Shatkarma
  • Knee Anatomy and Physiology
  • Overvies of mcl, lcl and pcl
  • Knee injury, Commom Knee problems and Yogic solutions

Traditional philosophy, concepts and history of yoga and insights from modern research and ways in which the essence of this holistic life-view can be integrated into a modern lifestyle.

 

  • Introduction to Philosophy
  • Sanathana Dharma
  • Indian Scriptures and Texts
  • Indian Cosmology
  • Introduction of Bhagwad Gita
  • Scriptures of Yoga
  • Types of Karma
  • Pantajali Yoga Sutras-Sadhana Pada

Students will take turns practicing their teaching skills by performing in front of their peers and teachers.

 

  • Demonstration
  • Alignment
  • Instructions

A teacher should efficiently perform the practical applications of class planning and preparation. At Adhiroha, our students will learn how to create a positive and peaceful class environment for an enjoyable and transformative experience.

 

  • Positive & conscious communication.
  • Friendship and trust.
  • Time management
  • Qualities of a teacher
  • Principles of demonstrating, observation, assisting, correcting.
  • Use of voice in class
  • Mental & emotional preparation for teaching.
  • Class preparation
  • Step by step class structure planning.
effect

21 Days Accommodation

Daily Ayurvedic Meals & Herbal Tea

Pick-up

Yoga Study Material

DailySchedule

Note: Sunday will be rest day
Management has the right to add/change/alter the class schedule, as per the availability of teachers.

Know More

  • 20 nights shared Full board Accommodation
  • Teacher Training Certificate
  • Daily nutritious Ayurvedic vegetarian meals and tea
  • Weekend excursions
  • Yoga material
  • Welcome Gift
  • Kirtan night
  • Dehradun Airport Pick-up
  • 24 Hour High-Speed Internet

Meditation Cave Visit, Aarti at the bank of river Ganga, walk on the Ganga beach or local sight seeing and Meeting with Himalayan saints.

  • Connect with nature
  • Surround yourself with positive energy
  • Deepen yoga practice
  • Discover a new perspective & living life with a purpose
  • An introduction to wellness travel
  • Stress/Anxiety reliever
  • Detoxification for inner body cleansing & outer body radiance
  • Body transformation & Mind calmness/relaxation
  • Commit to healthy eating and living habbits.
  • A basic knowledge of English is enough to understand and participate in the training. Your teachers will assist you during the extra time if required, so that you may better understand the sessions. When necessary, we will also provide language translators, upon request for an additional fee.
  • All Classes/Sessions are mandatory. At Adhiroha, our Yoga Teacher Training program is a well-thought, experience-based framework. Wherein, every session is planned around a particular time for a reason. As you progress every week, you will explore the bigger picture of the training. Therefore, we require your undivided attention and desire to learn during the training period. In Yoga competition is not with anyone but yourself. Listen to your body/mind, understand your limits and try to progress day after day.
Assessments for certification will be based on practicals, homework assignment evaluation, as well as a minimum of 90% attendance. There are different set-standards of measurements put in place to assess the abilities of the students progress, including ethical yogic behaviour. Students need to follow general guidelines of the program and basic rules of the ashram. Students who successfully complete the TTC course, will be awarded with Adhiroha – 300 Hour Ashtanga Yoga Teacher Training Certificate - Registered with US Yoga Alliance.
  • Become part of a yoga group with broad networks and connections worldwide.
  •  After completion of the program, we assist yoga practitioners in setting up their yoga business in their respective countries.
  • We provide franchise opportunities across the world. Wherein, we will share our teaching methodology, course content and material.
  • We provide experienced guest faculty to selected countries, on request.
  • Consumption of alcohol, non-vegetarian food, smoking, drugs or coming to the campus intoxicated is strictly prohibited.
  • Students should not involve in any sort of arguments with anyone (Teachers/Peers/Staff/Management). Failure to comply, will lead to strict action against them and disbarment from the course.
  • Please ensure you are punctual to class, latecomers will not be allowed to attend the session.
  • Before departure please return your books or any other borrowed goods back to the management.
  • Students have to present in all scheduled programs organised by Adhiroha during their stay.

Our Principles

Enhance Proprioception
Yoga develops your skills of proprioception, which in turn leads to things like better posture and better balance.
Attitude of Gratitude
By bringing awareness to your body and focused mind, you can see how much you have to be grateful for in your life.
Breathe
The more you connect with your breath, the clearer you think, even in challenging situations.
Inner Calm
Yoga quietens the monkey mind & teaches us how to step back from our churning thoughts and maintain a state of inner calm.
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