200 Hours training Ashtanga Yoga in Rishikesh

Students enjoying after a session of Ashtanga Yoga in Rishikesh

200 hour Ashtanga and Hatha Yoga Teacher Training Course

in Rishikesh.

As per the standards of Yoga Alliance, our 200 Hour Ashtanga Yoga in Rishikesh and Hatha Yoga in Rishikesh is for those who would like to deepen their practice in Ashtanga Yoga in Rishikesh. This course is well designed to meet the needs of Beginner and Intermediate level yoga practitioners. The intensity of teaching increases each week as you go through the program. This course will enhance your knowledge and experience in all aspects of yoga which includes pranayama, asanas, meditation, philosophy and anatomy. This course is thoughtfully designed to provide competent knowledge of yoga, its sciences and Ayurveda. You will develop yoga teaching abilities, professional skills and complement yourself in this yogic journey by evolving physically and spiritually.

Course Starts on the 1st of Every Month.



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 in Ashtanga Yoga in Rishikesh 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 (Hanging Bridge). Our yog-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 pool 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 Ashtanga Yoga in Rishikesh 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/Ramjhula) especially for training teacher Ashtanga Yoga in Rishikesh. All facilities like public and private transport, shopping, local market, cafes, restaurants, ATMs, Organic stores, scenic tourist spots, medical and hospitals are available at a close vicinity.

Yog Shala

yoga shala

Fully Equipped yog shala with all yoga accessories. Smart classroom facilities for lectures. Spacious yog shala. Serene mountain views, natural light and fresh air inside the shala.Separate space for fire ceremony adjoining yog shala. Yoga Library


bed light

Our stay and accommodation is completely safe for everyone. Rooms are clean and spacious with ensuite washrooms. 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 accommodations at an additional cost .  Program fees includes accommodations on Twin/Triple/Quad sharing basis. If any student prefers to have individual room. Please contact management for price.


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 arrange alternative 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 choosing the ingredients such as fruits and vegetables as organic as possible. It is also important how it is prepared. The mind of chef in the preparation of the food has an impact on the quality of food. 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.


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 at the 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 of 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 at the facility (and in the other direction) to students, on request at an actual cost.


Wi-Fi network for all students.
  Reverse Osmosis Drinking water facility
Laundry service on request


Course Curriculum

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


  • Aum Namah Shivaya
  • Aum Sarveshaam Svastir-Bhavatu
  • Aum Sarve Bhavantu Sukhinah
  • Gayatri Mantra
  • Aum Brahmarpanam
  • Vakratunda Mahakaya
  • Aum Saha Navavatu
  • Maha Mrityunjaya Mantra
  • Aum Asato Ma Sadgamaya
  • Aum Purnamadah Purnamidam
  • Patanjali Sloka
  • Ashtanga Opening Mantra
  • Ashtanga closing Mantra


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

Students will gain extensive knowledge on Ashtanga Yoga in Rishikesh postures which will increase their body strength and flexibility.

Ashtanga Yoga in Rishikesh Course Syllabus

Surya Namaskar A

Surya Namaskar b



  • 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
  • Virabhadrasana II


  • Salamba Sarvangasana
  • Halasana
  • Karnapidasana
  • Urdvha Padmasana
  • Pindasana
  • Matsyasana
  • Uttana Padasana
  • Urdhva Dandasana
  • Sirsasana


  • Dandasana
  • Paschimottanasana A,B,C
  • Purvottasana
  • Ardha Baddha Padma Paschimottanasana
  • Trianga Mukaikapada Paschimottanasana
  • Janu Sisrasana A,B,C
  • Marichyasana A,B,C,D
  • Paripurna Navasana
  • Bhujapidasana
  • Kurmasana
  • Supta Kurmasana
  • Garbha Pindasana
  • Kukkutasana
  • Baddha Konasana A,B
  • Upavista Konasana A,B
  • Supta Konasana
  • Supta Padangustasana
  • Ubhaya Padangustasana
  • Urdvha Mukha Paschimottanasana
  • Setu Bandhasana
  • Urdvha Dhanurasana
  • Paschimottanasana
  • Shavasana


  • Balasana
  • Yoga Mudrasana
  • Padmasana
  • Tolasana
  • Shavasana

The word haṭha means “force” and thus alludes to a system of physical techniques. it is associated with the practice of various traditional asanas including their benefits, modifications, contraindications, along with the use of props.


  • Parshva chakra
  • Tadasana A & B
  • Vrikshasana
  • Utkatasana
  • Trikonasana
  • Padahastasana
  • Garudasana
  • Natrajasana
  • Shirsha Padangustasana
  • Parivritta Trikonasana
  • Uttanpadasana
  • Ardha Pavanmuktasana
  • Pavanmuktasana
  • Viparitkarni
  • Kandharasana
  • Setubandhasana
  • Matsyasana A
  • Naukasana
  • Sarvangasana
  • Matsyasana B
  • Salabhasana
  • Viprit Naukasana
  • Bhujangasana A,B,C,D
  • Dhanurasana
  • Vakrasana
  • Janushirsasana
  • Vajrasana
  • Mandukasna
  • Uttan Mandukasana
  • Supta Mandukasana
  • Ustrasana
  • Yoga Mudra
  • Baddha Gaumukhasana
  • Supta Vajrasana
  • Paschimottanasana
  • Simhasana
  • Ardha Matsyendrasana
  • Shirshasana
  • Ardha Chandrasana
  • Marjariasana
  • Parsvakonasana
  • Parshva Uttanasan
  • Halasana
  • Chakrasana
  • Karnapidasana

In Yoga sutra Maharshi Patanjali Said “Tasmin Sati swasa-praswasa-yor-gati-vichhedah pranayamah” – Ceasing the moment of breathing 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


  • Four Aspects of Pranayama.
  • Natural Breathing
  • Abdominal (or diaphragmatic) Breathing
  • Thoracic Breathing
  • Clavicular Breathing
  • Yogic Breathing
  • Nadi Shodhana Pranayama ( psychic network purification)
  • Sheetali Pranayama ( cooling breath)
  • Sheetkari Pranayama ( hissing breath)
  • Bhramari Pranayama ( humming bee breath)
  • Ujjayi Pranayama ( the psychic breath)
  • Bhastrika Pranayama ( bellows breath)
  • Kapalbhati Pranayama ( frontal brain cleansing breath)
  • Moorchha Pranayama ( swooning or fainting breath)
  • Surya Bheda Pranayama (vitality stimulating breath)

Sanskrit word Mudra is translated as 'gesture' or 'attitude'. Mudras are physical and mental attitude of energy flow intended to link individual pranic force with universal or cosmic force.


  • Introduction to Mudra
  • Types of Mudra
  • —Hasta ( Hand Mudras)
  • —Mana ( Head mudras)
  • —Kaya ( Postural mudras)
  • —Bandha ( Lock mudras)
  • —Adhara ( Perineal mudras)
  • The five Pranas-
  • Prana - the “forward moving air”.
  • Apana - the “air that moves away”.
  • Udana - the “upward moving air”.
  • Samana - the “balancing air”.
  • Vyana - the “outward moving air”.

The Sanskrit word Bandha means to 'hold', 'tighten' or 'lock'. The system of Bandhas is a group of inner locks designed to hold prana, or psychic energy, within certian areas of the body so that its pressurized force can be directed and utilized.


  • Introduction to Bandhas
  • Preparation for Bandhas
  • Bandhas and the Granthis
  • Benefits of Bandhas
  • Jalandhara Bandha (Throat lock)
  • Moola Bandha (Perineum contraction)
  • Uddiyana Bandha (Abdominal contraction)
  • Maha Bandha (The great lock)

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.


  • Introduction of Meditation
  • Origin & history of Meditation
  • Breath awarness Meditation
  • AUM chanting Meditation
  • Trataka Meditation
  • Dynamic Meditation
  • Ajapa Meditation
  • Antar Maun (Inner Silemce Meditation)
  • Yoga Nidra
  • Silence Practice
  • Meditation Pose

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


  • Joints
  • Anatomical Movements
  • Muscle & Posture
  • Yoga & Posture
  • Muscular System
  • Digestive System
  • Circulatory System
  • Respiratory System
  • Nervous System

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.


  • Vedas
  • Puranas
  • The Four Goals of Life
  • The Four Stage of Life
  • The Vedic System of Duties
  • The Six System of Indian Philosophy
  • Introduction to Patanjali’s Yog Sutras
  • Citta Vritti
  • Afflictions of the mind
  • The Eight Limbs of Yog
  • Stages of Samadhi
  • Jnana Yoga
  • Bhakti Yoga
  • Karma Yoga
  • Mantra Yoga
  • Hatha Yoga
  • Laya Yoga
  • Raja Yoga

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


  • Demonstration
  • Alignment
  • Instructions

An Ashtanga Yoga in Rishikesh 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.

21 Days Accommodation

Daily Ayurvedic Meals & Herbal Tea


Yoga Study Material


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
  • Ashtanga Yoga in Rishikesh Teacher Training
  • Daily nutritious Ayurvedic vegetarian meals and tea
  • Weekend excursions
  • Yoga material
  • Welcome Gift
  • Kirtan night
  • Dehradun Airport Pick-up
  • 24 Hour Hi-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 with Ashtanga Yoga in Rishikesh
  • 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
  • IA 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, 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 Ashtanga Yoga in Rishikesh, 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 practical, 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 student’s 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 – 200 Hour Ashtanga Yoga in Rishikesh & Hatha Yoga Teacher Training Certificate - Affiliated 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 goods which your Ashtanga Yoga in Rishikesh.
  • Students have to present in all scheduled programs organised by Adhiroha during their stay.

Our Principles

Enhance Proprioception
Ashtanga Yoga in Rishikesh 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.
The more you connect with your breath, the clearer you think, even in challenging situations.
Inner Calm
Ashtanga Yoga in Rishikesh quietens the monkey mind & teaches us how to step back from our churning thoughts and maintain a state of inner calm.
Check out this article on Yoga and Music - All that you should know about it.

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