53-Day Hatha and Ashtanga Vinyasa Yoga Teacher Training Retreat in Rishikesh
As far as fully immersive experiences go, a 53-day teacher training retreat in the yoga capital of the world is pretty hard to beat. Yogis of all skill levels can dive into this once-in-a-lifetime journey in the sacred city of Rishikesh beside the Ganga River. Practitioners will study pranayama, mantra, yoga philosophy, anatomy and much more from some of the best minds in yoga. Food also plays an important role in this retreat, with a range of healthy Sattvic dishes energising and replenishing the mind, body and soul.
2 yoga asana classes per day
Pranayama and mantra chanting lessons
Eligible to register with Yoga Alliance upon completion
Daily guided meditation session
Yoga philosophy, anatomy, and physiology practice
Daily healthy breakfast, lunch, and dinner
Rishikesh Yogkulam is offering this 500-hour yoga teacher training course to provide a traditional style of yoga, comprehensive and genuine knowledge of philosophy, yogic life, asana-pranayama, anatomy, meditation-breathing techniques, mantra chanting, spiritual life, and much more. You will learn from enthusiastic yoga teachers who have studied yoga, meditation, and spiritual techniques from yoga universities since their childhood.
ATM / banking
Laundry and ironing/ironing board
Special menu request
The school is situated in the heart of Rishikesh, next to the famous hanging bridge and the holy Ganga (the holy river). The school is peaceful and surrounded by beautiful green mountains. Everything is close to the school, such as shops, cafes, restaurants, ATMs, healthcare, and organic stores.
During the course, you will be staying at Rishikesh Yogkulam. The school is situated in the heart of Rishikesh, next to the famous hanging bridge and the holy Ganga River. The school is peaceful and surrounded by beautiful green mountains.
Rishikesh Yogkulam offers private and shared rooms based on the student’s requirements. Every room has an attached bathroom with a western toilet and hot shower, and a balcony with a mountain view. The rooms for the yogis are well maintained and clean. They offer bed sheets, pillows, bath towels, toilet paper, a blanket, and welcome amenities upon arrival. Good Wi-Fi is included on every floor. Water and laundry service is also available.
Daily freshly made vegetarian meals are included in the price. The food is fully prepared hygienically and the vegetables are organic. Rishikesh Yogkulam food is well known all around the world for its taste and verities. When diet is wrong medicine is of no use. When diet is correct medicine is of no need - Ayurvedic proverb.
Many people wonder if it is enough just to practice yoga. In itself, practising yoga is not just a healthy life but at Rishikesh Yogkulam, they believe that it is also a way of living. But when complemented with healthy food habits, it can really create wonders. In fact, eating the right food is an essential part of living a yogic life.
What you eat not only influences your physical well being but also your emotions and thoughts. Yoga does not dissect food into proteins, carbohydrates or fats, instead, it classifies them according to the effect they have on the body and mind, into three types - Satva, Rajas, and Tamas.
Tamasic food is the kind of food that makes you lethargic or sluggish, while Rajasic food is that which brings about activity or restlessness. Whereas, Sattvic food is the kind that makes you feel light, energetic, and enthusiastic.
Sattvic foods are those which purify the body and calm the mind. They stimulate the body and mind into action. Cooked food that is consumed within 3 - 4 hours can be considered Sattvic. Menus at the centre are created by their master chef Sandeep Semwal who had worked with some of the best five-star hotels around the world and carries great knowledge about the Sattvic diet.
Along with this, he focuses on hygiene practices at the institution to ensure the food is safe and carries great nutritional values which is much needed for a healthy life. Not just the right kind of food is important, it is vital to eat the proper quantity of food at the right time.
Overindulging leads to lethargy while undereating will not provide enough nourishment. Most of the time you know that your stomach is full but tempted by the taste buds, and you tend to indulge. The right amount of food cannot be quantified into cups or grams. When you listen to your body attentively, you will know when exactly to stop!
You might eat the right kind of food in the right quantity but if you are irregular with your timings, then the whole system goes for a toss and the natural rhythm of the body is hampered. Therefore, it is of prime importance to eat food at the same time every day and eat it at regular intervals.
It is said that the state of the mind of the person cooking/eating also affects the food. The energy in the food cooked by someone while he/she was angry will definitely be lower than that of someone who cooked it with a feeling of love, contentment, and gratitude.
Listening to some soothing music or chanting while cooking and eating can help retain the prana (life force energy) in the food. It is definitely worthwhile to pay some attention to the food that you eat as the ancient Indian texts say that you are what you eat!
If you have special dietary requirements it's a good idea to communicate them to the organiser when making a reservation
Students who complete their training are eligible to register with Yoga Alliance as Registered Yoga Teachers (RYT®).
Rishikesh Yogkulam’s main focus is to have a small and intimate class setting for individualized and personalized attention from teachers, as well as to create an open atmosphere and special bond between the students, teachers, and Rishikesh Yogkulam’s team. The course is for all yogis and yoginis who aspire to take their yoga practice to the next level. It is a two-month-long foundational program wherein we teach the students about the multiple aspects of yoga.
The training comprises practical and theoretical classes for yoga poses, breath control, and meditation. This 500-hour yoga teacher training is not just another yoga course but a spiritual journey to explore your own strengths. During this journey, your proficient yoga teachers will guide you to discover your mental and physical capabilities as a yogi.
1. Recitation of sacred sound (mantra chanting)
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.
1. Om Asato Maa Sadgamaya (Mantra from Upanishad)
2. Tvameva mata ca pita Tvameva (Sloka on gods)
3. Om Tryambakam Yajamahe (Mantra on lord shiva)
4. Om Sahana vavatu (Mantra from Upanishad)
5. Guru Brahma Guru Vishnu Gurudevo Maheshwari (Guru stotram)
6. Yogena Cittasya (Sloka on sage Patanjali)
7. Hare Rama, Hare Krishna (Maha mantra)
8. Vakratunda Mahakaya mantra
9. Om Bhur Bhuva Swaha (Gayatri mantra)
2. Yoga postures (asana)
Students will gain extensive knowledge of yoga postures and will increase their strength, flexibility, and discipline.
Ashtanga Vinyasa yoga course syllabus
1. Sun salutation A
2. Sun salutation B
- I Padangusthasana - big teo posture
- II Padahastasana - hand under foot posture
- III Utthita trikonasana - triangle pose
- IV Parivrtta Trikonasana - revolving triangle
- V Utthita parvakonasana - extended side angle pose
- VI Parivritta Parsvakonasana - revolving side angle pose
- VII Prasarita padottanasana A to D - intense wide leg stretch
- VIII Parsvottanasana - intense side stretch posture
- IX Utthita hasta padangusthasana - hand to big toe posture
- X Ardha Baddha Padmottanasana - half bound lotus forward bend
- XI Utkatasana - fierce pose
- XII Virabhadrasana A-B warrior
- XIII Dandasana - staff pose
- XIV Paschimottanasana A to C intense west - stretch or sitting forward bend
- The Vinyasa (Vinyasa to jump back)
- XV Purvottanasana - intense east stretch
- XVI Ardha baddha Padma paschimottanasana - half bound lotus forward bend
- XVII Tiriang mukhaipada paschimottanasana - reverse the leg direction of one leg intense east stretch
- XVIII Janu sirsasana A to C head to knee pose
- XIX Marichyasana A - D
- XX Navasana - boat posture
- XXI Bhujapidasana - shoulder pressure posture
- XXII Kurmasana - tortoise posture
- XXIII Supta kurmasana - sleeping tortoise
- XXIV Garbha pindasana - embryo posture
- XXV Kukkutasana - rooster posture
- XXVI Baddha konasana A to B - bound angle posture
- XXVII Upavista konasana A to B - seated angle posture
- XXVIII Supta konasana A to B - lying down angle posture
- XXIX Supta padangustasana - reclining big toe posture
- XXX Ubhaya padangusthasana - both big toes postures
- XXXI Urdhva mukha paschimottasana - upward facing full forward bend
- XXXII Setu bandhasana - bridge
- XXXIII Urdhva dhanurasana - upward bow posture
- XXXIV Paschimottanasana - full forward bend
- XXXV Salamba sarvangasana - shoulder-stand
- XXXVI Halasana - plow
- XXXVII Karnapidasana - ear pressure posture
- XXXVIII Urdhva padmasana - upward lotus
- XXXIX Pindasana - embryo posture
- XL Matsyasana - fish posture
- XLI Uttana Padasana - extended leg posture
- XLII Sirsasana - headstand
- XLIII Yoga mudra - sealed yoga posture
- XLIV Padmasana - lotus
- XLV Uttpluthi - uprooting
- XLVI Savasana - corpse posture
Hatha yoga course syllabus
- Alignment, assistance, and adjustment
- Surya namaskar (sun salutation)
- Chandra namaskar (moon salutation)
2. Lolasana - swinging pose
3. Kukkutasana - rooster pose
4. Sarpasana - snake pose
5. Shalabhasana - locust pose
6. Dhanurasana - bow pose
7. Paschimottanasana - seated forward bend
8. Janu sirshasana - head to knee pose
9. Parivirta janu sirshasana - revolving head to knee pose
10. Sarvangasana - shoulder stand
11. Padam sarvangasana - shoulder stand lotus pose
12. Sirshasana - headstand
13. Natarajasana - lord shiva’s pose
14. Utthita hasta padangusthasana
15. Naukasana - boat pose
16. Vatayanasana - horse face pose
17. Mayurasana - peacock pose
18. Koormasana - tortoise pose
19. Chakrasana - wheel pose
20. Hanumanasana - monkey pose
21. Agnistambhasana - fire log pose
22. Brahmacharyasana - celibate’s pose
23. Astavakrasana - eight-twists pose
24. Ek pada sirasana - one foot to head pose
25. Chaturanga Dandasana
26.Pincha Mayurasana - feathered peacock pose
27. Eka Pada Koundinyasana - sage koundinyasana
28. Handstand - Adho Mukha Vrksasana
29. Ardha Pincha Mayurasana - dolphin pose
30. Makara Adho Mukha Svanasana - dolphin plank pose
31.Bakasana - crow pose
32. Ek pada bakasana - one leg crow
33. Utthan Pristhasana - lizard pose
34. Pashasana - noose pose
35. Parivrtta Surya Yantrasana - sundial or compass pose
36. Titibasana - fire fly pose
37. Parshva bakasana - side crow
3. Pranayama (breathing practices)
1. Introduction of pranayama
2. The pranic body
a. Annamaya kosha
b. Manomaya kosha
c. Pranamaya kosha
d. Vijnanamaya kosha
e. Anandamaya kosha
3. Natural breathing
4. Abdominal breathing
5. Thoracic breathing
6. Clavicular breathing
7. Yogic breathing
8. Nadi shodhana pranayama and its techniques
9. Sheetali pranayama and its techniques
10. Sheetkari pranayama
11. Bhramari pranayama
12. Ujjayi pranayama
13. Bhastika pranayama
14. Kapalbhati pranayama
15. Moorchha pranayama
16. Surya Bheda pranayama
17. Chandra bhedana pranayama
18. Swana pranayama
4. Mudra (yoga gestures)
The practice of Mudra hand gestures is an ancient facet of yoga. Performing gestures affects the energy flow of the body and can change a person's spiritual and mental characteristics.
1. Introduction of mudras
2. Jnana and chin mudra
3. Yoni mudra
4. Bhairava mudra
5. Hridaya mudra
6. Khechari mudra
7. Nasikagra mudra
8. Shambhavi mudra
5. Bandhas (energy lock)
The practise of Bandhas expands the lung capacity and breathing capabilities during yoga. It also strengthens the entire body from the inside out.
1. Introduction to bandha
2. Jalandhara bandha
3. Moola bandha
4. Uddiyana bandha
5. Maha bandha
6. Meditation (Dhyana)
Meditation is a systematic practise that promotes physical, mental and emotional tranquillity with the purpose of reaching Samadhi (self-realization).
- Introduction to meditation.
- Meditation, why?
- Meditation and brain waves
- Meditation and its effect on stress management obstacles in meditation
- Role of concentration in meditation and tips for developing concentration
- Meditation on body and breath
- Om or mantra meditation
- Antat and Bahir Trataka
- Dynamic meditation tips for the silence meditation practice
- Japa meditation
- Ajapa japa
- Antar mouna
- Nada meditation
7. 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
8. Yoga cleansing (Shatkarma)
Yogic cleansing exercises are important to learn how to incorporate your breath and meditate properly during the physical aspects of yoga. It also removes the blockages in the energy channels.
- Jalaneti Satkarma (Nasal cleansing with salty water)
- Rubber neti (Nasal cleansing with a rubber string)
- Agnisar Kriya Nauli Kriya Kapalbhati cleansing
9. Anatomy and physiology (Sharir Vijnan)
Proper understanding of the physical body will help to prevent injury before, during, and after practice. There are two kinds of yoga anatomy: physical and spiritual. Understanding both types is needed.
- Digestive system
- Respiratory system
- Circulatory system
- Nervous system
- Endocrine system
- Organs bodily systems
- Effects of pranayama in the respiratory system
- Effects of yoga practice and Nauli in the digestive system
- Muscular and skeletal system with advanced postures
- Anatomy of Pelvic griddle and spine
- Nadis - the energy channel
- Prana and nervous system
- Therapeutic applications of yoga postures and how to avoid injury in asana class
10. Yoga philosophy (Yoga Darshana)
Yoga philosophy is the foundation of your yoga practice and is the key to earning yogic strength. Through the path of Vedanta Philosophy, you will establish a solid, well-rounded yoga practice.
Patanjali yoga sutras
1. Chapter one - Samadhi pada
2. Chapter two - Sadhana pada
11. Yoga therapy
Incorporating therapeutic yoga practices helps to address various physical, mental, and emotional disorders. Students will learn techniques for combatting these issues through yoga.
- Therapeutical effects of Shathkarma
- Kati Vasti
- Tridosha (explanation of Tridosha)
- Food habits as per Tridosha
- Nadi Parikshan
- Respiratory diseases - diseases related to respiration
- Yoga Nidra
- Pranayam and its effects
- Eyes diseases
- Heart diseases
- Heart opening session
- Video session on the awakening of Kundalini
12. Teaching practice (Adhyapanam)
Students will take turns practising their teaching skills by performing in front of their peers and teachers.
13. Teaching methodology
A yoga teacher should efficiently perform the practical applications of class planning and preparation. At Rishikesh Yogkulam School, their students will learn how to create a positive and peaceful class environment for an enjoyable and transformative experience.
1. Positive and conscious communication
2. Friendship and trust
3. Time management
4. Qualities of a teacher
5. Principles of demonstrating, observation, assisting, correcting
6. Use of voice in class
7. Mental and emotional preparation for teaching
8. Class preparation
9. Step by step class structure planning
Sample of daily schedule
- 05:30 Morning bell
- 05:30 - 06:00 Cleansing or chanting
- 06:00 - 07:30 Hatha yoga
- 07:45 - 08:45 Pranayama
- 08:45 - 09:45 Breakfast
- 10:00 - 11:00 Yoga philosophy
- 11:15 - 12:15 Alignment and adjustment
- 12:30 - 13:30 Yoga teaching methodology
- 13:30 - 14:30 Lunch
- 14:30 - 15:30 Self-study or rest
- 15:30 - 16:30 Yoga anatomy and physiology
- 16:45 - 18:15 Ashtanga Vinyasa
- 18:30 - 19:30 Meditation
- 19:30 - 20:30 Dinner
- 21:00 Lights off
Please note that there is a one-week break between the 200-hour and 300-hour portions of the program. During this time, seven nights' accommodation is included but no food is provided.
During this course, you will be enjoying a different trip or extra-curricular activity, each day, as below:
- Famous Parthmarth Niketan Aarti
- White river rafting
- Himalayan tour
- Local market tour in Rishikesh
- Waterfall trekking
- Sightseeing of the famous ghats (riversides)
Below are some of the amazing things to do in Rishikesh. These activities are not included in the package but Rishikesh Yoga Teacher Training Center can arrange them upon request.
- Ayurvedic massage and therapies
- Bungee jumping
- Camping and bonfire
- Cliff jumping
- Flying fox
- Mountain biking
- Parasailing and paragliding
- Rappelling and rock climbing
Yogacharya Dhirendra Bisht is one of the co-founders of Rishikesh Yogkulam and is a master of teaching yoga teacher courses, retreats, and allied techniques. Dhirendra was born in the lap of Mother Ganga and grown up in the shadows of Bhoothnath Shiva Temple amidst the forests of Himalayas. Dhirendra has spent many years in the field of yoga. He has been teaching a large group of students from around the globe, helping them on their journey to become learned and compassionate humans through the holistic study of yoga science.
Born and brought up in Rishikesh, popularly known as the world capital of yoga. Amit is a young yoga practitioner and a learned yoga guru. His first formal training was at Jay Ram Ashram, Rishikesh, where he did an in-depth study on subjects like Hatha yoga, yoga philosophy, anatomy and physiology, yoga therapy, shathkarma, yogic diet, and nutrition, along with other aspects of art. Since then, Amit has dedicated himself to the path of yoga to gain proficiency in his work.
Anant Jethuri is a young and dynamic teacher who is always curious about all these spiritual aspects of yoga and their connection with human anatomy. He always wants to help people to be healthy and always motivate them for healthy, wealthy lifestyle by the knowledge which he got on the university about health, anatomy, and physiology. He has done masters in biology and taught it for different schools in Rishikesh.
Mandeep Ji is one of the popular yogis in Rishikesh. With his 10 years of yoga practice and teaching mantra chanting, yoga philosophy, and meditation, he has become an expert trainer of yoga. He has also worked as an astrologer for nine years. Mandeep Ji’s heart and soul lies in music and he says that music is life for him. He has practiced yoga and spirituality in Rishikesh for 18 years. Mandeep Ji is a yoga guru who has given a valuable part of his life to yoga and the preaching of meditation, sound healing, and the practice of yoga philosophy.
Cancel up to 1 day in advance for a 75% refund
You may not change your dates after booking
No refund if you test positive for Covid
Full refund if you cannot travel due to Covid restrictions
Full refund if the retreat does not take place due to Covid restrictions
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