Advanced Yoga Teacher Training

How can an Advanced Yoga Teacher Training help you grow your Career?

If you have completed a 200 Hour Yoga Teacher Training already, you might want to keep studying to
upgrade your qualifications. You can do this by taking up an Advanced Yoga Teacher Training
An Advanced Yoga Teacher Training is also called a 300 Hour Yoga Teacher Training in India.
The 300 Hour Yoga Teacher Training in India was designed by Yoga Alliance to bring yoga teachers to
the next level, allowing them to develop and expand their teaching skills and knowledge.
To participate in a 300 Hour Yoga Teacher Training in India, one needs to have completed a
foundational 200 Hour Yoga TTC with a Yoga Alliance registered school before.


Yoga Teacher Training India


The benefits of an Advanced Yoga Teacher Training

The teaching practice, wisdom and course content in a 300 Hour Yoga Teacher Training in India will
be deeper and much more intense than in your 200 Hour TTC.
Usually, new yoga teachers search for more confidence and practical applications.
In a 300 Hour Yoga Teacher Training in India you will learn how to:

 -Develop your teaching tools, skills, and approaches
 -Prepare a good yoga class and sequence
 -Teach and explain with confidence
 -Adjust your students according to their physical needs
 -Use props such as belts, blocks and bolsters correctly to assist in a posture
 -Develop your unique teaching style
 -Grow yourself as an inspiring yoga instructor and yogi/yogini
 -Elevate your own practice
 -Refresh all asana names, benefits, and contraindications

A foundational 200 Hour TTC covers around 100 Hatha asanas with a limited number of sequences.
In the Advanced Yoga Teacher Training Program, you will learn up to 75 more advanced poses and a
huge variety of sequences. This may help to inspire you to teach new concepts to different student
During a 300 Hour Yoga Teacher Training in India, you will learn how to develop special themes,
sequence modifications and teach particular groups with specific needs (woman during pregnancy,
people with diabetes, chronic back pain or digestive disorders).

More knowledge and a better Career
As you develop your teaching skills and knowledge, you will become a more confident and
knowledgeable yoga instructor.
The more light you radiate, the more people will be attracted to you. This means, the further your
grow as a yoga teacher, the better your chances become to build up a good career.
The base of a good yoga career is created by inspiring your students and making them feel safe and
ready to explore themselves in your classes. By achieving this, your career will grow permanently.
During your Advanced Yoga Teacher Training, you will cover also the business aspects of yoga:

 -How do I open my own yoga studio?
 -How can I reach more students?
 -Concepts of Social Media & Advertising (Instagram, Facebook, Google+)
 -How do I plan my own Yoga Retreat
 -How to use my benefits as an RYT00?

The 300 Hour Yoga Teacher Training at Yoga India Foundation is a leading program in India that
covers all these topics and many more.
Contact us today for more info and available dates!

Parvatasana or Mountain Pose

Parvatasana (Mountain Pose)

Correct adjustment and discussion of Parvatasana 

According to yoga, weakness of the body in any form can be removed through the practise of asanas. Patanjali says in the Yoga Sutras: „Sthiram Sukham Aasanam“. When we can hold a pose for a long period of time, without any tension or discomfort, this state is called asana.

Today, we look at Parvatasana which is also known and translated as Mountain Pose. To clarify this pose one needs to know that there are two types of Mountain Poses.

One of them is the standing Mountain Pose called Tadasana. The other one is Parvatasana, the grounded mountain, which we will discuss.

In Parvatasana our body resembles the shape of a mountain: Legs, back and arms build the sides of the mountain and our buttocks the top.

Parvatasana is often practised wrong or thought to be downward facing dog.

In this section, you will find the step by step asana tutorial for Parvatasana:

We start in tabletop position or cat and cow pose. Do a few rounds of curving your spine. Ideally, you should rotate your wrists and ankles prior to attempting the pose to prevent strain.

Step 1:

Relax your spine. Close your feet and knees together. Now adjust your hands: they should be right under your shoulders in one line.

Step 2:

On your next exhalation tuck your toes in and lift your knees off the mat. Push your buttocks up and activate your kneecaps.

Step 3:

Straighten your legs, they should be in one line. Feet and legs remain together. Now, try to reach your heels onto the mat. Keep your arms active.

Try to touch the crown of your head onto the mat.

If you cannot touch your heals onto the mat, walk on the spot and try to increase the flexibility of your calves.

This is the final pose: hold the posture for 1 minute while breathing normally.


Benefits of Parvatasana

  • Strengthens to muscles of the shoulders, arms, and legs
  • Increases flexibility in the spine, hamstrings, and calves
  • Tones the spinal nerves and balances the nervous system
  • Improves the blood circulation to the brain


Contraindications of Parvatasana

This posture should be avoided in case of the wrist, hip or ankle injury.

It should not be practised by people who suffer from spinal disorders.


To make sure you practise this pose correctly you can join our 200 Hour Yoga Teacher Training in India!

Yoga Teacher Training in November 2017

November 2017 – Our current Yoga TTC in Rishikesh

Yoga Teacher Training at Yoga India Foundation

Dear November Yoga Students,

How are you doing today?

You have already been with us for two weeks and you have two more weeks to go.

Doing a 200 or 300 Hour Yoga Teacher is a big challenge on a physical, mental, emotional and spiritual Level.

We have created this blog post to provide a platform for you. Please share your thoughts about your Yoga Teacher Training with us.

What have you liked so far and what have you found most challenging?

Is there anything specific you would like to learn or do within the next two weeks?

From our side, we are enjoying this month with you a lot!

Yesterday, we went to explore the mountains & waterfalls around and today we are back in class since early morning.

Thanks for choosing us!


Om Shanti,

Your Yoga India Foundation Team

The core of all modern yoga forms: Hatha Yoga

Hatha Yoga was introduced more than 5000 years ago in the ancient yogic texts called Vedas.
The word Hatha comes from Ha which means Sun and Tha which means Moon. Hatha yoga connects
energizing movements (sun) with relaxing postures (moon) to receive the most harmonizing and
balancing effects. When the energies are balanced one experiences good health and a happy life.
According to Hatha Yoga, our body is a highly sensitive energy system. Too little movement (tamas)
can lead to a dull mind and heavy body. Excess energy (rajas) results in a restless body and angry
mind. The state of perfect energetic well-being is called sattva: this is the goal of hatha yoga. Health
and vitality are experienced. The mind is alert and light.
Hatha Yoga is often much slower than Ashtanga Yoga which doesn’t mean that it isn’t as effective. It
is challenging, soft and stimulating. Great attention is paid to connecting the breath with the

Yoga Teacher Training

Real Hatha Yoga can only be learned in a traditional Yoga Teacher Training in India. Complete
surrender and the willpower to self-grow are the foundational stones for an individual yogic journey.
There different programs to chose from the first level is called a 200 Hour Yoga Teacher Training.
A 200 Hour Yoga Teacher Training is a highly intensive 4-week yoga course that will cover all
main areas of hatha yoga asana, pranayama, meditation, cleansing techniques and yogic philosophy.
You will, for example, learn about the Hatha Yoga Pradipika, the Sanskrit manual about Hatha
yoga, written by Swami Svatmarama.
A Yoga Teacher Training India opens the doors to a peaceful and healthy life.
Nowadays, all is going very fast. In the Western societies, we have an excess of everything. If we
don’t like something, it is thrown away and replaced. This applied to items, food, and
A 200 Hour Yoga Teacher Training can help you to value what you have already. You will
understand that the mind can never be satisfied.
By understanding the mind and its tricks, you can overcome suffering, pain and emotional
During your Yoga Teacher Training in India, will not only learn hatha yoga but also discover
yourself new in different ways and situations.
India is a magical country. It is said to be a holy country and the birthplace of yoga,
spirituality and mental stability.
Once you complete your 200 Hour Yoga Teacher Training, you get to teach yoga
internationally and share your passion with others as well.

Yoga Teacher Training India

Why is India the best place to do your 200 Hour YTTC Certification?

India is the source country of all yoga forms we know today. Yoga has gained extreme
popularity in the past decade. The global offer of classes, courses, and retreats is immense.
Let’s not forget that yoga was introduced in the Vedic text in India at first more than 5000
years ago. Here, we explain the benefits of your Yoga Teacher Training in India.

1.Learn from the wisest Yoga Gurus who live Yoga by heart

In India, you will find real and very knowledgeable yoga instructors and masters who can
guide you along your journey towards self-discovery. As Yoga has arisen here thousands of
years ago, its the country that provides the best course content and teachers. Most gurus
have practiced and live yoga for many lives already. To complete a Yoga Teacher Training in
India means that you learn from the best of the best.

2. India provides a high vibrational, natural environment without the luxuries of mod. society

A Yoga Teacher Training in India covers all aspects of yoga such as yoga asana, pranayama,
meditation, yogic philosophy, and anatomy. You will learn all about the yoga lifestyle,
Ayurveda and Western life applications. India has the most peaceful and most positive
vibration worldwide. Here, thousands of Sadhus meditate on the banks of the holy river
The Ganges many hours every day. If you join a Yoga Teacher Training in India, you will be
situated in a natural space. Most likely, the view around your ashram will be beautiful and
you can listen to the birds and peacocks. Joining a Yoga in India won’t be a
luxury holiday. You will live in basic accommodations without the unnecessary comforting
details that our modern society. This can have a very grounding and balancing effect on you.

Yoga India

3.The 200 Hour Certification is valid worldwide and is internationally respected

After completing your 200 Hour Yoga Teacher Training in India, you will receive a Yoga
Alliance certification. Yoga Alliance is the world biggest yoga instructor organization. With a
Yoga Alliance certification you can obtain a career and teach yoga internationally without
any restrictions.

4. A Yoga TTC in India is cheaper than in any other country

Unlike any other country, you can find the best Yoga Teacher Training in India for the best
price. Accommodation, food and staff expenses are very little compared in Europe, Australia,
and America. For around 1500 to 2000 $ (50$ per day) you will find an excellent Yoga Teacher Training in
India including course materials, food, and accommodation. You get much more than what
you pay for. Actually, the value of what you receive out of a Yoga Teacher Training in India
cannot be calculated.


How to master Chakrasana (Wheel Pose)

An advanced pose for ultimate spinal health and flexibility

The Chakrasana is the one of the most important Yoga Asana which you will learn while you join yoga teacher training. The name chakrasana comes from the Sankrit word chakr- meaning wheel. You must have heard about the seven chakras or seven energy centres inside the body that resemble wheels of circulating energy.
Many of you might have tried to do Chakrasana before. However the right technique, adjustment and preparation are very important to receive the maximum benefit.
Note: If practised wrong and without warm-up, you can injure your spine.
So take a look at this step by step tutorial and recommendtions:
Step 1:
First of all you should warm up your body. Ideally, you can do the basic Pawanmuktasana series including joint rotations folowed by a few rounds of Surya Namaskar. Another great preparation is to do Cat and Cow Pose to warm up the spine.
Step 2:
Lay on your mat in Shavasana and close your feet and legs together. Now place your hands next to your ears. Your fingers should point towards your shoulder. Bend your knees and place your heels close to your buttocks.
Make sure that your feet, hands, palms and fingers are placed properly onto the ground.
Step 3:
Now lift up your buttocks, back and shoulders and straighten your arms and legs. You spine should be completely curved backwards now. Look at the point between your hands.
Hold the final position for 20 to 30 seconds.
Step 4:
Slowly release your buttocks, head and back down again. Try to adjust your spine and normalize your breath. After a few breaths you can grab your knees an roll yourself forth and back to massage and counter-pose your spine.
Caution: If you don’t feel flexible in your spine you can support your back with one or two bolsters and go as far as you can.
For Advanced yogis: in the final pose, try to walk your feet closer towards your hands.

What are the Benefits of Wheel Pose / Chakrasana?

Chakrasana increases the strength in your spine and abdominal muscles. It tones your internal organs (liver, pancreas, kidneys) and balances the digestive and reproductive system.
Wheel pose helps to expand the chest and lungs. Through holding the pose, your thyroid glands are being stimulated.
It can also be a great source of releasing back pain.

If you liked this post, don’t forget to subscribe to our blog! 😊

Traditional Hatha Yoga: SuryaNamaskar – The Sun Salutation

The correct technique according to Patanjali

The Sun Salutation is one of the most common dynamic yoga poses today. There are many different approaches to it. Today we want to share with you the traditional Hatha Surya Namaskar.


Surya comes from the Sanskrit and means sun. Namaskar stands for salutation. According to traditional Hatha Yoga, the purpose of the Surya Namaskar is to salute to the Lord Sun.


Practical guide:


  1. Come to the top of your mat and close your feet together. Stand straight and open your chest. Your hands should be open, facing your thighs. Now inhale deeply and as you exhale, bring your palms together in front of your chest in pranam mudra (Namasté)
  2. Now inhale, raise your arms up and slightly arch back from the middle of your back.
  3. Exhale and bend forward, bring your hands next to your feet. Try to keep your knees active and legs straight.
  4. On your next inhalation, bring your right leg behind into horse riding pose (ashwa sanchalanasana).
  5. As you exhale, bring your left leg behind into mountain pose (parvatasana). Here, keep your feet close together. Try to touch your heels on the mat and at the same time straighten your legs.
  6. Hold your breath, drop your knees, chest, and chin onto the ground (ashtanga namaskar). 8 parts of your body should touch onto the mat: chin, chest, palms, knees, and feet.
  7. As you inhale, push yourself up into cobra (bhujangasana).
  8. On your next exhalation, go back into mountain pose.
  9. Inhale, bring your right leg to the top of the mat (horse riding pose).
  10. Exhale, close your left leg together with the right one (paschimottanasana)
  11. Take a deep inhalation and raise your arms up. Arch back (Hasta Utthanasana)
  12. Exhale, release your hands into namaste (pranam asana).
  13. Now do the same routine, starting with the left leg. That will complete 1 round.


According to the ancient scriptures (Patanjali, Hatha Pradipika), this is the correct way of practicing the Surya Namaskar- Sun Salutation.

It is important to note that ideally this practice should be done between 6-8AM on an empty stomach.

A regular practice of Surya Namaskar removes extra weight, increases the blood circulation and tones all muscles and organs.

It is recommended to practice six to thirty-six rounds of Surya Namaskar every morning.

Surya Namaskar is one of the most important Yoga Asanas which not only helps you grow your physical and mental health but also helps you understand Yoga on a deeper level. Therefore you can increase your confidence as a Yoga instructor.  The right approach to Surya Namaskar is an important part of our Yoga Teacher Training India Program. You will learn more asana instructions in our upcoming blog Posts. Subscribe to our blog to be updated!


This is a young woman practising Yoga in India

Yoga in India

Yoga in India had a big impact on me

How I Chose to learn Yoga in India

Originally, I come from Switzerland in Europe. I have been practicing yoga for almost 6 years now.

It all started at my work with “Company yoga”. I never thought about Yoga in India. Every Monday we would get the Chance to join the yoga classes for free.

So I began my yoga journey there. At first, it was very hard for me. I had no strength and no Patience.

Yoga seemed ridiculous to me and I always had to convince myself to try again next week.

After 2 years, I joined another yoga Studio in Bern, my home City. It was very dynamic yoga that made me sweat a lot.

Even though I began to enjoy the classes, I still didn’t know what yoga really was about. A Sport?

So I booked my flight to Dehradun to learn yoga in India.

I came to Rishikesh and fell in love with this place. I did a very intense Training called 500 Hour Yoga Teacher Training.

You won’t believe how much of an Impact this had on me.

From thinking that yoga is a Sport, I came to realize that yoga is about looking at the inside of you and making peace with all possible parts of you.

Surely, this was very challenging and hard sometimes, but Overall, this Training made me learn SO SO much. I turned into a flexible yogini in only 6 weeks.

I don’t know if it’s the energy in India, the Spirit, the Holy City Rishikesh… but it made become a happier, healthier and more joyful woman.

How your usual bed time affects your yoga practise

Why Your Bedtime is Important for Your Yoga Sessions

Yoga has been proven to be beneficial for a wide variety of health concerns, explains Dr. Marilynn Wei of Harvard Health Publishing. One important benefit of yoga is that it is one of the gentlest and most restorative activities to end your day and prepare you for sleep. Certain types of breathing, such as the Ujjayi or Ocean Breath, as well as some poses make yoga extremely beneficial for good sleep. However, an interesting thing to note is that the same can be said the other way around.

Fitness expert Jim White explains in a blog post published on Leesa that a good night’s rest maximises the effects of exercise and helps you power through your busy days and regular workouts. White explains that while both sleep and exercise are important in leading a healthy lifestyle, the former is ultimately more needed for the latter.

We’ve laid down seven tips for yoga success in a previous blog post here on Yoga India Foundation, but it seems like we need to add an eighth – get enough sleep. Whether you’re a beginner just learning the basics, or a trained yogi looking to further expand your knowledge, here are some reasons why your bedtime is crucial towards having better yoga sessions.200 Hour Yoga Teacher Training India

Sleep keeps your mind in shape.

Not getting enough sleep deprives your brain of the opportunity to rest and recharge itself, leading to a myriad of mental and psychological problems associated with regular lack of sleep. For instance, PsyBlog explains that sleep-deprived brains tend to work harder in order to overcompensate for its lack of rest, resulting in less efficiency and difficulty in accomplishing even simple mental tasks.

The cumulative effect is that those who have less than the recommended seven hours of sleep per evening have difficulties in concentration, mindfulness, judgment, and decision-making. Even neurological functions like physical movement, eye muscle control, and focus are compromised, making it difficult for sleep-deprived people to function well – much less complete a yoga session successfully.

Sleep helps you perform better physically.

Because yoga is an activity that unifies and engages mind, body, and spirit, the quality of yoga sessions decline when your body is compromised. On top of letting your brain recharge, sleep also plays a role in muscle repair, as discussed by the National Sleep Foundation.

This research study published in Current Biology elaborates on how the physical and mental performances of athletes significantly improved once their sleep cycles and circadian rhythms were optimised. It is for this reason that White goes on to discuss that those serious about fitness and exercise – yoga included – cannot hope to be successful without enough sleep.

Last but not least, sleep keeps you happy and motivated

If you lack sleep, you might find it harder to get on your yoga mat or attend yoga classes with other people.One study conducted by the Hult International Business School found that people who experience chronic tiredness and lack of sleep suffer from irritability and frayed nerves, along with high levels of stress, anxiety, and frustration.

Conversely, regularly getting a full night’s rest has been linked to optimism about the future and more motivation to learn new things and accomplish tasks.

With all these reasons to prioritize sleep to improve our yoga sessions, don’t be surprised to find us spending more time on our beds and on our yoga mats!

Hatha Yoga for modern lifestyle

Hatha Yoga – A traditional yoga technique for modern lifestyle

The Hatha yoga is the foundation of all yoga forms. It is the ancient, traditional yoga practice that was introduced thousands of years ago. In Hatha yoga, we aim to balance ida and pingala, the left and right energy channels (nadis) of our body to awaken the shushumna nadi, the main and central energy channel. This can be achieved through asana and later on pranayama.The asana practice in hatha yoga is very gentle and soft. By describing it as soft, we don’t mean “easy”. The postures can be very challenging, however, the approach to master them comes step by step. In the Hatha practise, we always begin with a good warm up to prepare our body for the more advanced poses and prevent injuries and overstretching. A good warm-up is 10-15 min long and smoothens all joins, muscles, and tendons. After the warm-up, a class often begins with sun salutations and then goes over to 4-7 asanas with modifications. In the Hatha practice, the postures are often held over longer periods to improve the flexibility and adjust the body in the various asanas. A posture can be held for approximately 1-3 minutes. This does not only help to get into the posture but also aims to focus the mind, make it more steady. Asana means “steady posture”. At the end of a class, you will be laying in shavasana for 10 minutes, flat on your back with eyes closed. During shavasana, your body gets time to fully relax, let go of any tension and fully sink into the ground. Overall, we can say that Hatha Yoga is the most effective, smoothest and most balancing type of yoga.


Your life-changing yoga practice will start with Yoga India Foundation where you will learn different yoga asana, Pranayama and meditation technique, Subscriber for our blog to get updated information and an additional discount on our upcoming Yoga Teacher Training India programs.