Yoga for Beginners

Rishikesh is the world captial of India.

Yoga Teacher Training Course
Yoga For Beginners In Rishikesh, India

Join our one week residential Yoga Course in Rishikesh. Practice yoga postures specially designed for beginners and learn foundational yoga asanas. Build strength and confidence to take your yoga practice deeper. You will learn pranayamas(breathing techniques) & Shatkarmas , asanas, Yoga Philosophy, meditation.The students are trained by our experienced teacher who has mastery in their respective subject. Our teachers are well known by their unique style. They have great respect among Indian as well as foreign students. Any practitioner who want to elevate his yoga skills can continue their learning as Rishikesh Yog Van offers 100 hours yoga TTC, 200 hour TTC registered with Yoga Alliance USA.


Why should you join this course?

If you want some kind of refreshment/retreat then this one week yoga course is for you. You would feel physical and mental refreshment after this course.

If you haven’t join any yoga course so this program will improve your yoga knowledge.

After this course , you will be able to do self practice at home.

If you have done little practice but still confused about the right techniques , we will teach you the right techniques..


  • Private room with attached bathroom and toilet.
  • 24x7 water supply.
  • Superfast wifi.
  • Each room has cupboard belongings.
  • Rooms are neat and clean.


  • Three times satwic meal per day.
  • The meals are nutritious.
  • We serve the helthy vegetarian food and use indian spices.
  • The Spices are a kind of herbs which are good for body.
  • Two times chai(India Tea)..

Private Room With 24 Hour Wifi


Attached Bathroom and Toilet


Fresh and Healthy Satwic Food


Neat and Clean Dining Hall

100 Hours Yoga TTC Syllabus

  • Meaning of Hatha Yoga and Philosophy
  • History and origin of Yoga
  • Introduction to Hatha Yoga - Mudras, Bandhas, Panch Koshas, Panch Vaayus
  • Kundalini Yoga - Chakras and Nadis
  • Mind - Thought Power
  • Patanjali's 8 Limbs of Yoga – Yamas , Niyamas, Asanas, Pranayama , Pratyahara, Dharana, Dhyana, Samadhi
  • Srimad Bhagavad Gita – Jnana(Gyan) Yoga, Karma Yoga, Bhakti Yoga
  • Six systems of Indian Philosophy – Shankhya, Patanjali Yoga Sutra, Nyaya, Vaiseshik, Mimansa, Vedanta

How do yogic practices such as asanas and shatkarmas affect our body?

Cells & Tissues

Muscular System : types of muscles, names of muscles, effect of yogic practices on muscular system, awakening of muscles in different yoga postures, problems with stiff/tight muscles, yoga postures to target specific muscles, active use of muscles for joint protection, yoga postures, and flexibility.

Skeletal System : bones, axial skeletal, appendicular skeletal, ligaments, tendons, types of joints, structure of the joints, range of motion in the joints, problems with bad postures, stability of the joints in yoga postures, correct alignment of yoga postures, effect of yoga postures in vertebral column, problems with stiff spine, nourishment of intervertebral discs with yoga postures, reasons and solutions for shoulder pain, knee pain, and button pain during yoga classes.

Respiratory System: regions of respiratory tract, types of breathing techniques, types of pranayamas, benefits and contra-indications of pranayamas, shatkarmas, asanas, meditation on respiratory system, relationship between breathing pattern and mind, panch vayus (five vital energies) and pranayamas.

Endocrine System : types and location of glands, hormones secreted by glands and their functions, effect of asanas, pranayamas and shatkarmas on the endocrine system, the relationship between chakras(energy centers) and endocrine glands.

Digestive System: Gastro Intestinal (GI) tract and their functions, digestion, absorption, elimination, the effect of asanas, pranayamas, shatkarmas and meditation on digestive system organs, yoga therapy for digestive system disorders.

Cardiovascular system : functioning of cardiovascular system , heart structure and function, blood and blood cells , effects of yogic practices on heart.

Students will learn and practice, as well as understand the benefits and contra-indications of various asanas.

Balancing Postures
  • Tadasana(Palm Tree Pose)

  • (Tree Pose)

  • Utkatasana(Chair Pose)

  • Garudhasan(Eagle Pose)

  • Natarajasan(Shiva Pose)

  • Bakasana(Crane Pose)

  • Hand Stand

  • Kukkut Asana(Cockerel Pose)

  • Mayurasana(Peacock Pose)

  • Sirsasana(Head Stand)

  • Sarvangasana(Shoulder Stand Pose)

Forward Bending Postures
  • Padhasthasana(Head to Foot Pose)

  • Padangusthasana(Head to toe Pose)

  • Parshvottanasana(Intense Side Stretch Pose)

  • Paschimottanasana(Back Streaching Pose)

  • Janu Shirshasana(Head to Knee Pose)

  • Bhu Naman Asana(Earth Bow Pose)

  • Halasana(Plough Pose)

Backward Bending Postures
  • Setubandh Asana(Bridge Pose)

  • Ushtrasana(Camel Pose)

  • Chakrasana(Wheel Pose)

  • Bhujangasana(Cobra Pose)

  • Dhanurasana(Bow Pose)

  • Salabhasana(Locust Pose)

  • Twisting Postures

  • Parivartita Trikonasana(Revolved Triangel Pose)

  • Ardhmatsayendra Asana(Half Spinal Twisting Pose)

  • Merudand Vakrasana(Spinal Twisting Pose)

Other Postures
  • Parvatasana(Mountain Pose)

  • Hanuman Asana(Leg Splitting Pose)

  • Virbhadrasana(Warrior Pose)

  • Padmasana(Lotus Pose)

  • Gomukhasana(Cow's Face Pose)

  • Matsayasana(Fish Pose)

  • Siddhasana(Accomplished Pose for Men)

Ashtanga Vinyasa is a dynamic style of yoga that synchronizes the breath with a progressive series of postures. It detoxifies the muscles and organs, improves blood circulation, increases stamina, flexibility, strength and stability and helps to balance the mind. You will practice the following postures and sequences:

  • Surya Namaskar A

  • Surya Namaskar B

  • Padangusthasana (big toe pose)

  • Padahastasana (hands under feet)

  • Trikonasana (triangle)

  • ParivrittaTrikonasana (revolved triangle)

  • Parsvottonasana (side intense stretch)

  • Virabhadrasana I (warrior I)

  • Virabhadrasana II (warrior II)

  • Utthita Parsvakonasana (extended side angle)

  • Parivritta Parsvakonasana (revolved side angle)

  • Prasarita Padottanasana (wide leg forward fold)

  • Utthita Hasta Padangusthasana (extended hand to big toe)

  • Ardha Baddha Padma Uttanasana (half bound lotus intense stretch)

  • Utkatasana

  • Dandasana (staff pose)

  • Janu Sirsasana (head to knee pose)

  • Ardha Baddha Padma Paschimottanasana (half bound lotus version of paschimottanasana)

  • Trianga Mukaikapada Paschimottanasana (1 leg folded back, forward fold)

  • Paschimottanasana (west intense stretch)

  • Purvottasana (east intense stretch)

  • Marichyasana (pose dedicated to the sage Marichi)

  • Paripurna Navasana (boat)

  • Bhujapidasana (arm pressure poses)

  • Adho Mukha Vrksasana (handstand)

  • Kurmasana (tortoise)

  • Supta Kurmasana (reclining tortoise)

  • Kukkutasana (rooster)

  • GarbhaPindasana (embryo in the womb)

  • BaddhaKonasana (bound angle)

  • UpavistaKonasana (wide angle seated forward fold)

  • SuptaKonasana (reclining angle pose)

  • SuptaPadangustasana (reclining big toe pose)

  • UbhayaPadangustasana (both big toes pose)

  • UrdvhaMukhaPaschimottanasana (upward facing paschimo)

  • SetuBandhasana (bridge building pose)

  • UrdvhaDhanurasana (upward bow)

  • Paschimottanasana (intense stretch.)

  • Savasana (corpse)

  • Sirsasana (headstand)

  • Balasana (child's pose)

  • BaddhaPadmasana (bound lotus)

  • Yogimudrasana (energetic lock or seal)

  • SalambaSarvangasana (Shoulderstand)

  • Halasana (plow)

  • Karnapidasana (ear pressure)

  • UrdvhaPadmasana (upward lotus)

  • Pindasana in Sarvangasana (embryo)

  • Matsyasana (fish.)

  • UttanaPadasana (intense stretched feet or legs)

  • Padmasana (lotus.)

  • Tolasana (the uplifting - scales)

  • Savasana (corpse)

The word “prana’ means “vital energy” or vital/life force”, and the word “ayama” means “expansion” or “control”. Therefore pranayama means control of this vital life force that we call the breath, which helps to clear blockages in the manomaya kosha or mental body. You will learn the following preparatory breathing techniques and pranayama:

  • Abdominal Breathing

  • Thoracic Breathing

  • Clavicular Breathing

  • Yogic Breathing

  • Kapalabhati

  • Nadi Shodana

  • Sheetali

  • Sheetikari

  • Ujjayi

  • Bhramari

  • Bhastrika

  • Surya Chedi

Shatkrarmas consists of six groups of cleansing practices in order to purify one's body and mind. The word "Shat" means "six" and "Karma" means action.The aim of shatkarmas is to create harmony between two vital flows, ida, and pingala, hence attaining mental and physical purification.The shatkarmas also balance the three doshas or universal life forces in the body, vata(wind), pitta(bile), kapha(mucus). Students will learn and practice the following shatkarmas:

  • Jala Neti

  • Sutra Neti

  • Sheetkram Kapalbhati

  • Laghoo Snakhprachalana

  • Kunjal

  • Trataka

In yoga, mudrās are hand gestures that are used in conjunction with pranayama (yogic breathing exercises) to help stimulate different parts of the body, which in turn have a positive effect on one’s mood. Mudras are generally done while seated in Padmasana, Sukhasana or Vajrasana poses. Students will learn :

  • Jnana Mudra

  • Chin Mudra

  • Shambhavi Mudra

  • Nabho Mudra

  • Vipreeta Mudra

Bandha' (bond, arrest) is a term used for the "body locks" in Hatha Yoga. Bandhas are engaged to gain control and lock your energy (pranayama or life force) the way you want. The locks are engaged to obtain control of your energy system, and to direct that energy to the parts of your body that needs it. There are four main bandhas in the body and the student will learn these:

  • Mula Bandha - contraction of the perineum

  • Uddiyana bandha - contraction of the abdomen into the rib cage

  • Jalandhara Bandha - tucking the chin close to the chest

  • Maha Bandha - locking of the Mula, Uddiyana and Jalandhara bandhas at the same tim

Whatever you do with full attention and awareness is meditation. "Watching” your breath is meditation; listening to the birds is meditation. So long as these activities are free from distractions to the mind, it is effective meditation. Students will learn and practice various meditation techniques.

100 Hours Yoga Teacher Training Daily Schedule
Time Schedule
5:30 am Wake-Up
6:30 am - 7:30 am Shatkarma / Pranayama
7:30 am – 9:00 am Hatha Yoga
9:00 am – 10:00 am Breakfast
11:00 am – 12:00 am Yoga Anatomy
12:00 pm – 1:00 pm Lunch
3:00 pm – 4:00 pm Yoga Philosophy
4:30 pm – 6:00 pm Ashthanga Yoga
6:00 pm – 7:00 pm Meditation
7:30 pm – 8:30 pm Dinner
8:30 pm- 9:00 pm Mantra Chanting /Kirtan/Satsang
9:30 pm Lights Off

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  • Yoga Mat

  • T-shirt

  • Yoga Cleansing Kit

  • 100 Hour TTC Certificate

  • Pick up and drop in facility.But you will have pay extra for this.

  • Guidance for local area visits.

Yoga Teacher Training – General Rules
  • You will have to deposit your remaining course fee wihtin three days of arrival at the school.

  • The booking amount for the course is non-refundable.

  • All students should fulfill the registration formality, submit required information.

  • Students should follow the rules and regulations of the school.You can be disqualified from the course at any if you break these rules.

Rishikesh Yog Van School Code and Conduct
  • Silence should be maintained between 10 PM until the morning.

  • All classes are mandatory to attend unless you are ill.

  • Eating and drinking (anything other than water) is not allowed in the yoga halls.

  • Use of electronic gadgets (i.e., mobile phones, laptops, tablets) during lectures is strictly prohibited.

  • During asana practice leave all jewelry, books, extra clothing, book bags and purses in your room. Only yoga mat and water bottles permitted in yoga hall.