7 Days Ashtanga Workshop in Rishikesh
Learn the basics of Ashtanga yoga in a small group of up to 15 students, with 6 nights and all meals included.
The programme at a glance
An introduction to Ashtanga yoga in Rishikesh
This 7-day Ashtanga workshop is for people who are new to Ashtanga yoga and want to learn the basics of the practice. It takes place at Rishikesh Yoga Teacher Training Center, in the foothills of the Himalayas near the holy river Ganges.
You practise the key postures of the Ashtanga Primary series, pranayama, yoga philosophy and meditation techniques. By the end of the week you can share the techniques you have learned with other students in a safe and effective way.
Each student receives personal attention at their own learning pace. Groups are small, with a maximum of 15 students, so everyone has time with the teachers and a chance to connect with the group.
Daily schedule
| 6:15 – 6:30 | Mantra chanting |
|---|---|
| 6:30 – 7:30 | Shat kriya and pranayama practices |
| 7:30 – 9:00 | Hatha yoga session |
| 9:00 – 10:00 | Breakfast |
| 10:00 – 11:00 | Yoga philosophy |
| 11:00 – 12:00 | Yoga anatomy and physiology |
| 12:00 – 12:30 | Karma yoga (seva) |
| 12:30 – 14:30 | Lunch |
| 14:30 – 16:00 | Self-study and self-practice |
| 16:00 – 16:15 | Tea break |
| 16:15 – 18:00 | Ashtanga Vinyasa yoga session |
| 18:00 – 19:00 | Meditation and relaxation |
| 19:00 – 20:00 | Dinner |
| 20:00 – 21:00 | Self-study |
What is included
Your stay
- 6 nights of accommodation
- Daily vegetarian breakfast, lunch and dinner
- Filtered water, herbal tea and snacks
- Free Wi-Fi
- Free use of yoga props during the course
- Local sightseeing
- Neti pot and sutra neti
- Certificate for the 50-hour course
- Printed study handouts and a 50-hour yoga teacher training manual
Highlights
- Personal attention for every student
- Maximum 15 students in each group
- A deep look at Ashtanga practice
- Outing to Beatles Ashram
- Ganga Aarti
- Himalayas tour
What you will study
Hatha yoga and Ashtanga basics
- Classical postures
- Meditative steps of performing hatha yoga: centering, entering, refining, holding, coming out and reflection
- Introduction to Ashtanga vinyasa flow, series 1
- Surya namaskar: dynamic, with breath awareness, and with mantra chanting
Pranayama
- The science of breath
- Sitting postures for pranayama practice
- Establishing diaphragmatic breathing before pranayama
- Nadi shodhana, kapalabhati, bhastrika, brahmari and anuloma viloma
Relaxation and yoga nidra
- Practice of relaxation and yoga nidra
- Relaxation in daily life
- Tension and relaxation
- Systematic relaxation
Meditation
- What is meditation?
- Meditation in daily life
- Sitting positions for meditation
- Meditations of 2 to 5 minutes
- So-ham meditation
Anatomy and physiology
- Introduction to anatomy and physiology
- Effect of yoga postures on muscles and body systems
- The digestive system
- The respiratory system
Yoga philosophy
- General introduction: the six schools of Indian philosophy
- Samkhya and yoga
- Introduction to Patanjali's Yoga Sutras
- Lifestyle and yoga ethics
Ayurveda
- Basic principles of Ayurveda
- The basic doshas
Mantra chanting
- Om mantra
- Morning mantra
- Guru mantra
- Meal mantra
- Gayatri mantra and more
- Suryanamaskar mantras: the 12 names of the sun
Satkriya (cleansing)
- Jala neti
Frequently asked questions
Who is the Ashtanga workshop for?
It is for people who are new to Ashtanga yoga and want to learn the basics, including the key postures of the Primary series, pranayama, yoga philosophy and meditation.
How big is the group?
Groups have a maximum of 15 students, so every student gets personal attention from the teachers.
What is included in the workshop?
Six nights of accommodation, daily vegetarian breakfast, lunch and dinner, filtered water, herbal tea and snacks, free Wi-Fi, free use of yoga props, local sightseeing, printed study handouts and a manual, and a certificate for the 50-hour course.
What does a normal day look like?
The day starts with mantra chanting, kriya and pranayama, then a Hatha yoga session. Later come yoga philosophy, anatomy, karma yoga and self-practice, an Ashtanga Vinyasa session in the late afternoon, then meditation and relaxation.
How do I ask about dates and the fee?
Use the enquiry form on this page or message us on WhatsApp. We reply within 24 hours with the available dates and the current fee.
Ask about dates and availability
Tell us when you would like to come. We reply within 24 hours with dates, the current price and travel help.