Monday – Saturday

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**Note class times and order may vary based on your assigned group and may changed based on alumni feedback


6:00 AM

Morning Snack

Before classes begin enjoy a warm cup of tea and a fruit snack. 
A delicious cup of Indian chai

6:30 AM

Mantra Chanting and Meditation

Start each morning with Mantra class where you will learn to chant 10 of yoga’s most important mantras, their literal translations and spiritual significance, and how to use them in your daily life and yoga practice.

The word “mantra” can be understood by examining the Sanskrit roots “MAN” = mind, and “TRA” = liberation. Mantras are powerful sounds and words that are chanted repeatedly to awaken powerful energies within and progress into a state of meditation.

Our students reciting mantras during one of our fire ceremonies

7:15 AM


Throughout the week you will also have an introduction to Shatkarmas and their underlying theory.

Shatkarma (“SHAT” = six, “KARMA” = action) is an ancient purification of the body yogic practices. There are 6 types of shatkarmas each which balance our masculine (ida) and feminine (pingla) energies, and rid our body of stagnant waste accumulated over decades of unhealthy living.  In our yoga teacher training you will get an introduction to 3 of these ancient practices.

Mornings are for cleansing!

8:00 AM

Hatha Yoga

With your body cleansed and alive, continue your morning with Hatha yoga class.  “Hatha” is a combination of “HA” (our right side, associated with aggressiveness, action, the sun) and “THA” (our left side, associated with stillness, peace, the moon). Thus, Hatha yoga practice is the unification of our right and left.

At Vinyasa Yoga School will learn the primary Hatha asanas (postures), the art of alignment, how to construct a class, as well as have several opportunities to teach. This is an important class because Hatha yoga is the foundation of all modern forms of yoga.  Mastery of teaching Hatha will give you solid base to teach yoga to yogis of all backgrounds.

Two of our wonderful students practicing a modified Chakrasana

9:00 AM


Next continue your morning with Pranayama class. Pranayama is commonly referred to as breath control (as “PRANA” means breath or vital energy, and “YAMA” means control). In another light, it also refers to the expansion of our vital energy (“PRANA + “AYAMA”, where “AYAMA” means expansion.)

In this class you will learn various breathing techniques to influence the flow of prana throughout the body’s energy channels. You will also learn how to apply pranayama techniques that produce heat (such as Surya Bhedi) and cold (such as Sheetkari) as therapy for various psychosomatic ailments. 

Students preparing for their deep pranayamic breathing session

9:30 AM


Conclude your morning activities with your morning Meditation class.  A common misconception of yoga is that it mainly consists of physically holding and transitioning through asanas. Although practicing asanas have a myriad of proven physical and mental benefits, mastering asanas is an early prerequisite to the ultimate aim of yoga – to reach a meditative state of non-dualistic consciousness.

You will experience and learn various guided relaxations, yoga nidra, and other meditation techniques. You will also have several opportunities to lead your own meditations.

Starting the day off right, with a relaxing guided meditation technique!

11:30 AM


After breakfast, explore the origins of yoga by studying the core philosophy and scriptures that have persisted through thousands of years of practice. You will learn about the Bhagavad Geeta and the lessons of Karma yoga, Bhakti yoga, and Gyana yoga. You will learn about the Yog Sutra and how to overcome the various types of thought through the 8 limbs of yoga. You will learn about the physical, astral, and causal bodies.
Mahesh, our Philosophy teacher, explaining one of the key tenets of the Yog Sutras

12:30 PM

Yoga Therapy

Alternative medicine is quickly gaining recognition by Western science as a viable way to treat health problems.  In this class you will learn how to apply Yogic Therapy, Marma Therapy, and Acupressure to various psychosomatic issues.  Ask our resident therapist about how to treat common ailments of your loved ones.
Mahesh, our Yoga Therapy teacher, demonstrating massage and Marma therapy techniques

1:00 PM

Lunch + Break

After replenishing your body with food, take some time to relax by yourself or to explore Rishikesh with your classmates.
A nourishing lunch at Vinyasa Yoga School

3:00 PM


After lunch take a deep dive into our anatomy and physiology to truly understand how yoga affects our body.  You will study 5 of the main physiological systems in the human body: Respiratory, Cardiovascular, Digestive, Muscular, Skeletal.  You will also learn how to use yoga asanas, pranayama, shat karmas, and meditation to treat problems that arise within each particular physiological system. 
Kushal, our Physiology and Anatomy teacher, gives a discourse on our body's major systems

4:00 PM

Tea Break

After a full day, enjoy a cup of homemade Chai tea with your classmates before heading into the intensive evening classes.
Our students enjoying their daily cup of chai tea overlooking the Ganga

5:00 PM

Vinyasa Yoga

After your break, head back to the yoga hall or your Vinyasa class.  “VINYASA” can be understood by breaking down its roots: “VIN”, to flow, and “YASA”, in a good path.  In this light, proper Vinyasa yoga practice requires a “connected breath”.  The four elements of mental/visual focus (Dristi), energy locks (Bandha), Ujjai pranayama, and asanas must be connected in flow in order for your practice to transcend beyond a typical workout.

You will practice various Vinyasa flows, as well as learn the underyling theory behind the practice,the art of alignment, and how to construct a class.  You will also have several opportunities to teach entire Vinyasa classes, along with constructive feedback from your teacher and classmates. 


7:00 PM

Evening Meditation

Wrap up your day by relaxing and withdrawing into your consciousness.  You will learn more meditation techniques and their underlying theory.  You will get an introduction to Chakra meditations, Prana meditations, creative meditations, and other techniques used in practice for thousands of years.  You will also have the opportunity to guide several meditations of your own.
Lavina guiding our students through a Chakra meditation

8:00 PM


Treat your body to a nourishing meal with your classmates after an intensive day of yoga courses.  Eat to your heart’s content of homemade chapati and an assortment of traditional Indian dishes.  With no enforced lights-out time, feel free to explore, use our free WiFi to call your loved ones, or rest before another insightful day of yoga classes.  
A refreshing dinner with chapati and vegetable paneer


All Day

Restore + Explore

We believe that experiencing a culture apart from your own is just as transformative as learning yoga. Every Sunday, we arrange an opportunity for you to experience Rishikesh and Indian culture with your classmates and teachers. Whether it be rafting on the Ganga river, or an insider’s look into Himalayan temples and local ashrams, we take care of the cost of all activities so you can focus on having an unforgettable time!
On our way to a local safari!


"I really enjoyed the intimate class size which allowed me to practice teaching multiple times and get great feedback from the teachers and other students which was huge for me. I learned far more than I ever expected about the history, philosophy and culture of yoga in India and am excited to pass along the knowledge to my future students."

Kathlyn Hart, United States