Yoga for Beginners in Rishikesh - Indian Federation of Yoga)
Course goal: Build a safe, sustainable yoga foundation for new practitioners: correct alignment, breath awareness, basic asanas, relaxation, and an introduction to yoga philosophy so students can practice confidently and progress safely.
1. Course overview (what you’ll learn)
- Foundations of safe asana practice (standing, seated, supine, gentle backbends).
- Breathwork basics (diaphragmatic breathing, dirgha/three-part breath, introductory pranayama).
- Basic meditation and relaxation techniques (mindfulness, guided relaxation, yoga nidra introduction).
- Introductory anatomy for practice safety (spine, shoulders, hips, knees).
- Simple sequencing and class structure to build a personal home practice.
- Yoga philosophy essentials (eight-limbs overview, yama/niyama).
- Lifestyle guidance: basic nutrition, rest, and daily routine (sadhana) for beginners.
- Confidence to attend regular classes and progress to intermediate training or teacher training pathways.
2. Target students & prerequisites
- Who it’s for: Absolute beginners, people returning to practice after a long break, seniors who want gentle practice, and anyone seeking a safe start.
- Requirements: Minimum age 16 (or parental consent for younger teens). No prior yoga experience required. Medical disclosure of injuries, surgeries, pregnancy, or chronic conditions is mandatory for safe participation.
3. Duration & formats offered
- Intensive residential: 7 days (daily 3–4 hour sessions) — immersive introduction in Rishikesh’s tranquil environment.
- Standard beginner course: 4 weeks, 3 sessions per week (1.5–2 hours per session).
- Weekend crash course: 2 full weekends (Sat–Sun) for busy learners.
- Private lessons: One-on-one sessions tailored to personal needs and pace.
All formats are led by certified trainers representing the Indian Federation of Yoga.
4. Step-by-step syllabus (4-week standard course — modular breakdown)
Week 0 — Orientation & preparation (pre-course)
- Online intake form and medical disclosure.
- Pre-course email with suggested reading and a short movement warm-up to start at home.
- Meet-and-greet/orientation session in Rishikesh on day one.
Week 1 — Foundation & breath (core skills)
- Day 1: Safe basics — posture awareness, neutral spine, and breath awareness (diaphragmatic breathing).
- Day 2: Standing postures (Tadasana, Vrikshasana, Warrior I) and alignment cues.
- Day 3: Seated postures and forward bends (Sukhasana, Paschimottanasana) plus gentle twists.
- Day 4: Introduction to simple pranayama: dirgha and calming breath.
- Day 5: Short guided relaxation and class sequencing practice.
- Homework: short daily 15–20 minute practice plan.
Week 2 — Stability, balance & safety
- Emphasis on hip, knee, and shoulder-safe alignment.
- Practice gentle balancing poses (Tree, Warrior III prep) and supported variations using props.
- Instruction on how to use blocks, straps, blankets for accessibility.
- Introduction to basic restorative postures for recovery and stress relief.
Week 3 — Strength, flexibility & mindful movement
- Deeper exploration of sun salutations with slow, safe transitions.
- Strength-building through standing flows and core stability exercises.
- Breath-synchronized movement (introductory vinyasa principles at a gentle pace).
- Short group meditation and reflection on developing consistent practice.
Week 4 — Integration & personal practice plan
- Learning to build a 20–45 minute personal sequence for home.
- Introduction to basic meditation techniques and guided yoga nidra.
- Review of anatomy principles relevant to beginner asanas.
- Final practice: students lead a short sequence (supported) and receive feedback.
- Course close: practical review, lifestyle tips, and recommended next steps.
5. Daily sample schedule (standard 90–120 minute class)
- 00:00–00:10 — Arrival, breath check, intention setting.
- 00:10–00:30 — Gentle warm-up & joint mobility.
- 00:30–01:00 — Core asana practice (standing & seated postures) with alignment cues.
- 01:00–01:15 — Pranayama (breathwork) and calming techniques.
- 01:15–01:25 — Short guided meditation or relaxation.
- 01:25–01:30 — Q&A, homework plan and closing.
6. Teaching methods & learning materials
- Small groups for individual attention.
- Demonstration → guided practice → partner feedback → teacher-led correction (consent-based assists).
- Visual aids, printed handouts of sequences, and short anatomy diagrams.
- Video clips for home practice (if residential or standard course includes digital resources).
- Recommended reading list and simple daily practice checklist.
7. Safety, modifications & inclusivity
- All sessions emphasize safety, joint protection, and progressive modifications.
- Alternative poses for pregnancy, back pain, knee issues, and other common conditions are provided.
- Use of props (blocks, straps, chairs) is taught so everyone can practice comfortably.
- Teachers follow consent-first adjustment protocols and encourage student autonomy.
8. Assessment & completion
- Formative assessment: continuous verbal feedback, corrective cues, and practice logs.
- Final practical check: demonstrate a short personal sequence and basic pranayama.
- Certificate of completion: issued by the Indian Federation of Yoga for those who attend the required sessions and complete the final practical. (This is a beginner-level certificate — suitable as proof of course completion and a stepping-stone to longer trainings.)
9. Benefits & expected outcomes
- Safer posture and better body awareness.
- Improved breathing patterns, reduced stress, and better sleep.
- Enhanced flexibility, balance, and gentle strength.
- Tools for a sustainable daily home practice and mental wellbeing.
- Confidence to join intermediate classes or pursue further training, such as a 200-hour teacher training.
10. Teacher qualifications & language
- All trainers are certified instructors affiliated with the Indian Federation of Yoga, experienced in teaching beginners and handling common injuries.
- Courses are typically offered in English and Hindi; local-language support provided on request.
11. Logistics & practical information
- Location: Rishikesh (calm practice spaces close to nature; residential options available for immersive formats).
- What to bring: yoga mat, comfortable clothing, water bottle, light blanket, and any personal props.
- Health & safety: participants must fill a medical disclosure form. Teachers maintain a conservative approach for those with medical conditions.
- Class size: intentionally small (typically 8–20 students) for personalized attention.
12. How to enroll
- Choose format: residential 7-day, 4-week standard, weekend, or private lessons.
- Complete online application and medical disclosure.
- Reserve your spot with deposit (details provided by local course coordinator).
- Receive pre-course materials and a beginner practice plan to start preparing.
- Attend orientation and begin your practice in Rishikesh.
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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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