200-Hour Yoga Teacher Training—Rishikesh (Certified by the Indian Federation of Yoga)

A step-by-step, detailed description of the 200-hour Yoga Teacher Training (YTT) held in Rishikesh and certified by the Indian Federation of Yoga. This program is designed for serious practitioners who want a strong foundation in traditional and modern yoga techniques, plus the skills to teach safely and confidently.

Quick overview

Course title: 200-Hour Yoga Teacher Training (YTT)
Location: Rishikesh
Certification: Certificate issued by the Indian Federation of Yoga on successful completion
Total contact hours: 200 hours (structured modules with exact hour allocation shown below)
Level: Foundation (suitable for committed beginners to intermediate practitioners who wish to teach)
Language: English (with support in Hindi on request)

Course learning objectives (what you will be able to do)

By the end of this 200-hour course you will be able to:

Practise and teach a structured, safe 60–90 minute Hatha/Vinyasa class.
Demonstrate core asanas (alignment, modifications, progressions) and safe hands-on assists.
Lead pranayama and basic meditation sessions with correct cues and safety precautions.
Explain fundamental yoga philosophy, history, ethics, and how to apply them in modern teaching.
Understand basic human anatomy and physiology relevant to yoga and apply it to class planning.
Create lesson plans, sequence classes for different needs, and give effective verbal cues.
Manage a small group teaching practicum and give/receive constructive feedback.
Know professional pathways, ethics, insurance basics and how to begin teaching after certification.

Module structure and hour allocation (totals to 200 hours)

Below are the core modules with exact hour allocations (digit-by-digit summed to 200):

Asana (Practical + Theory) — 60 hours
- Detailed practice, alignment, variations, use of props, sequencing and posture breakdowns.
Pranayama (Breathwork) — 30 hours
- Breathing techniques, physiological effects, contraindications, and practice teaching.
Yoga Philosophy & History — 20 hours
- Classical texts overview (Patanjali, Bhagavad Gita basics), eight limbs, ethics (yamas/niyamas), and applied philosophy.
Anatomy & Physiology for Yoga — 20 hours
- Musculoskeletal system, respiratory and nervous systems, biomechanics of key poses, injury prevention.
Teaching Methodology & Class Planning — 20 hours
- Teaching skills, demonstration, cueing, voice, sequencing for levels and special populations.
Meditation, Mantra & Relaxation Techniques — 15 hours
- Guided meditations, mantra practice, guided relaxation, and use in classes.
Applied Anatomy — Practical & Case Studies — 10 hours
- Hands-on movement assessments, postural correction, and adaptations.
Yoga Therapy Basics & Contraindications — 10 hours
- Modifications for common conditions, when to refer, safe practice guidelines.
Practicum: Teaching Practice & Peer Teaching — 10 hours
- Live teaching, observation, journaling, and feedback sessions.
Ethics, Professional Development & Exam/Assessment — 5 hours
- Professional conduct, setting up classes, marketing basics, assessment and final evaluation.

Check: 60 + 30 + 20 + 20 + 20 + 15 + 10 + 10 + 10 + 5 = 200 hours.

Daily sample schedule (typical day — approx. 6–8 hours contact time)

A sample single-day timetable to show structure (actual schedule may vary):

05:30 – 07:00 — Morning Sadhana: Asana practice + pranayama (1.5 h)
07:15 – 08:00 — Theory session / Philosophy (0.75 h)
08:15 – 09:00 — Breakfast / personal time (not counted in contact hours)
09:30 – 11:00 — Anatomy/Workshops or Skill Labs (1.5 h)
11:15 – 12:30 — Practicum / peer teaching (1.25 h)
13:30 – 15:00 — Lunch / Rest
15:30 – 17:00 — Teaching Methodology & sequencing (1.5 h)
17:15 – 18:15 — Meditation / Mantra / Relaxation (1 h)

This example gives ~7.5 contact hours. Schedules rotate to cover all modules across the course.

Detailed module breakdown (what each module covers)

1. Asana — 60 hours

Foundations: Tadasana, Adho Mukha Svanasana, Trikonasana, Virabhadrasana series, etc.
Intermediate poses: Balancing, backbends, twists, and preparatory work for inversions.
Alignment cues: Key alignment principles for spine, hips, shoulders; common errors.
Use of props: Bolster, blocks, straps, wall techniques.
Sequence design: Warm-ups, peak pose planning, counterposes, cool-down.
Assist techniques: Verbal, hands-on (safe zones), ethical considerations.

2. Pranayama — 30 hours

Basic techniques: Dirgha, Ujjayi, Nadi Shodhana, Kapalabhati (theory & practice limits).
Advanced considerations: Bhramari, Sitkari, breath-holding principles and safety.
Teaching pranayama: Cueing, pacing, contraindications (respiratory/cardiac considerations).
Breath and nervous system: Practical applications for stress reduction and focus.

3. Philosophy & History — 20 hours

Overview: Origins of yoga, major lineages, Rishikesh context.
Patanjali’s Yoga Sutras: Selected sutras and practical application.
Ethics: Yamas, Niyamas and professional ethics for teachers.
Lifestyle considerations: Ahimsa, satya, aparigraha in contemporary teaching.

4. Anatomy & Physiology — 20 hours

Skeletal and muscular anatomy relevant to yoga.
Joint mechanics: Shoulders, hips, lumbar spine.
Injury prevention: Safe sequencing, load management, contraindicated movements.
Breath mechanics and basic neurophysiology.

5. Teaching Methodology — 20 hours

Voice, presence, demonstration and cue building.
Class structure templates: Beginner, mixed level, restorative, prenatal basics.
Communication and classroom management.
Creating a 60/75/90 minute class from a theme or peak pose.

6. Meditation & Mantra — 15 hours

Guided meditations (visualization, breath awareness, body scan).
Introduction to mantra: purpose, simple chants, and respectful practice.
Relaxation techniques: Yoga Nidra basics and applications.

7. Applied Anatomy Practical — 10 hours

Hands-on labs: Assessing movement patterns, corrective exercises, simple movement screens.
Case studies: Adapting practices for lower back pain, knee issues, hypertension.

8. Yoga Therapy Basics — 10 hours

Modifications for special populations: seniors, pregnant students, beginners.
When to refer to healthcare professionals.
Designing therapeutic sequences with clear safety rules.

9. Practicum & Teaching Practice — 10 hours

Each trainee teaches multiple short classes, receives structured peer and trainer feedback.
Observation logs and self-reflection journals used for assessment.

10. Ethics, Professional Development & Assessment — 5 hours

Ethical business practices, class pricing, basic insurance/registration awareness.
Final assessment: written test, practical teaching evaluation, attendance & participation review.

Assessment & certification criteria

To receive the Indian Federation of Yoga certificate trainees must:

Attend a minimum of 90% of contact hours (in line with standard training expectations).
Pass a written theory test covering anatomy, philosophy, pranayama and teaching methodology.
Successfully complete practical assessments:

Demonstrate and teach selected asanas with alignment and safety.
Lead a 60-minute class as final practicum (observed & graded).

Submit a teaching practicum log and self-reflection journal.
Demonstrate professional conduct, punctuality and participation in group work.

Successful candidates will receive a stamped certificate from the Indian Federation of Yoga that states completion of the 200-hour YTT.

Who should apply / prerequisites

Open to committed beginners and regular practitioners who want to deepen practice and learn to teach.
Minimum age: 18 years.
Basic physical fitness and ability to get up/down from the floor independently.
A short pre-course questionnaire and health form required to ensure safety in practice.

What you will receive

Printed & digital course manual covering techniques, anatomy summaries, lesson templates and reading lists.
Daily guided practice and group feedback.
Certificate from the Indian Federation of Yoga upon successful completion.
Post-course guidance: resources for class planning and job search tips.

Accommodation, meals & logistics (typical arrangements)

Accommodation options often include shared and single rooms (arranged separately from course fees).
Simple, wholesome vegetarian meals commonly available near training centers in Rishikesh.
Local transport guidance provided for arrival and departure. (Exact logistics vary by organizer.)

Safety & contraindications

Trainers will provide clear contraindication lists for pranayama, inversions and intense practices.
Any chronic conditions or major surgeries must be declared on the health form and may require a doctor’s clearance.

After the course — next steps

Suggested progression: 300-hour advanced training, specialty workshops (prenatal, restorative, yoga for backcare), and mentorships.
Guidance provided on building classes, workshops, and online teaching basics.

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“दूरेण ह्यवरं कर्म बुद्धियोगाद्धनञ्जय। बुद्धौ शरणमन्विच्छ कृपणाः फलहेतवः॥
योगिनामपि सर्वेषां मद्गतेनान्तरात्मना। श्रद्धावान्भजते यो मां स मे युक्ततमो मतः॥”
"Bhagavad Gita”

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भगवद्गीता में योग

योगः कर्मसु कौशलं। समत्वं योग उच्यते। योगस्थः कुरु कर्माणि सङ्गं त्यक्त्वा धनञ्जय। सिद्ध्यसिद्ध्योः समो भूत्वा समत्वं योग उच्यते॥

Yoga is skill in action (karmasu kaushalam). | Yoga is equanimity of mind in success and failure.

Indian Federation of Yoga