11 Day 100-Hour Hatha and Ashtanga Vinyasa Yoga Teacher Training in Chiang mai, Thailand

The 100-hour yoga teacher training at Yoga Vidya Mandiram in Chiangmai, Thailand is a short yoga teacher training course over a duration of 11 days and 10 nights.

05:00 Wake up

06:00 06:15 Karma yoga and mantra chanting

06:15-07:00 Shat-kriyas and pranayama practices

07:00-08:30 Hatha yoga (classical)

08:30-10:00 Breakfast and free time

10:00-11:15 Yoga Philosophy

11:15-12:30 Yoga anatomy and physiology workshops

13:00-14:30 Lunch

14:30-15:45 Teaching methodology / Ayurveda/practice teaching

16:00-16:15 Tea break

16:15-18:00 Ashtanga Vinyasa sessions

6:30-7:30 PM Dinner and free time

7:30 PM - 8:30 PM Guest lectures / Satsang / meditation

21:00 Go to sleep

This short teacher training course allows those interested to study the arts of yoga in a structured and holistic approach. The program covers the essential basic foundation that is useful for those who are beginners or have been practicing yoga as a hobby. Yoga Vidya Mandiram aims to bring the depth of understanding and practice into the foundations of yoga studies. The program is designed to integrate body, mind, and breath practices to achieve a well-rounded yoga study to inspire students in their personal and spiritual growth.

The curriculum covers the fundamental elements of yoga based on essential subjects consisting of pranayama, shatkriya, asana practices, yoga philosophy, yoga anatomy, relaxation (Yoga Nidra), and meditation. For asana practices, the school focuses on Hatha and Ashtanga Vinyasa yoga styles of asana. You will go through 10 days of training with one rest day per week. The rest day is one of the weekdays to avoid tourists and traffic during the weekends. This training is suitable for those who:

• Are beginners who want a structured and holistic approach study of yoga
• Have been casually studying and practicing yoga as a hobby
• Are interested in understanding and studying yoga with a holistic approach from a solid foundation
• Are interested in a short course to find a balance in life through body and mind
• Are interested in yoga philosophy, meditation, and its practices
• Are registered RYT and want to collect Continuing Education (CE) training hours

This 100-hour yoga training will be scheduled on 10 days for the intensive study and practices and on the rest day, there will be excursions organized by the school During this yoga teacher training, you will be provided with three yoga vegetarian meals including afternoon tea or herbal drink. They encourage the students to go to sleep early about 9:00 pm or before 10:00 pm as that is conducive to the yoga training. The first day of the course will start with an opening fire ceremony at 10:30 am

Course completion requirements

• Required 100 percent attendance
• No violation of Code of Conduct and School Policy

Curriculum

1. Mantra chanting

• Intro to mantra science
• Basic mantras: aum, gayatri, trayambakam, guru, shanti, etc.
• Morning prayers and evening prayers
• Meal prayers
• Study prayers
• Health prayers
• Surya-namaskara 12 mantras along with bija mantras
• Names of the beginning and advanced levels of the yoga asanas

2. Hatha yoga asanas

• Meditative steps of performing Hatha yoga: centering, entering, refining, holding, coming out, and reflection
• Surya namaskar (sun salutations) - dynamic surya namaskar, surya namaskar with breathe awareness, and surya namaskar with mantra chanting
• Modifications of yoga asanas
• Types of Hatha posture - standing poses, sitting poses, backward bending poses, forward bending poses, spinal twisting poses, fire series, inversion poses, and shavasana
• Alignment and art of adjustment
• Preventing common injuries
• Counter pose
• Contraindications
• Yoga asanas benefits

3. Breathing and pranayama practices

• Introduction to the science of breathing
• Physiology of pranayama
• Basic postures for pranayama
• Establishment of diaphragmatic breathing
• One-on-one, one-on-two, and one-on-four breathing practices
• Different practices of pranayama: nadi shodhana, ujjayee, kapalabhati, bhastrika, shitali, shitkari and brahmari
• Benefits or pranayama practices
• Guidelines for regular pranayama

4. Bandhas (lock)

• Jalandhara bandha (chin lock)
• Uddiyana bandha (abdominal lock)
• Moola bandha (root lock)

5. Shatkarma or cleansing exercises

• Jala-neti
• Sutra-neti

6. Practice relaxation and preparation for yogic sleep

• Introduction to the concept and practices of relaxation
• Relaxation in daily life
• Sequence of relaxation practices
• Tension and relaxation exercises
• Systematic relaxation exercises
• 31 points relaxation exercise

7. Meditation

• What is meditation?
• Meditation in daily life
• Yoga asanas for meditation
• Two to five minutes meditations
• So-ham mediation

8. Yoga anatomy and physiology

• Introduction about yoga anatomy and physiology
• Systems: digestive system, respiratory system
• Effect of yoga posture on muscles and systems
• Pancha tattva (five great elements)
• Pancha kosha (five sheaths)
• Pancha pranas (five vital energy)

9. Yoga philosophy, lifestyle, and yoga ethics

• General introduction: six schools of Indian philosophy
• Philosophy in daily life
• The Yoga-sutras of Patanjali
• Ashtanga yoga: yama, niyam, asana, pranayam, pratyahara, dharana, dhyana, and samadhi
• Yoga ethics
• Yamas and Niyamas
• More on the ethics of a teacher

10. Teaching methodology

• Learning to instruct and guide
• Main points: teaching to what you observe, timing a class, greeting or centering, and sequence in teaching
• Demonstration
• Health concerns
• Language
• Modification in posture
• The practice and service of teaching yoga

11. Yoga practicum

• Develop intention for classes
• Self-evaluation
• Assignments
• Feedback
• Group discussion
• Question and answer
• Homework

You will be served three vegetarian (no eggs) meals per day as well as afternoon tea or herbal juice throughout the days included in the price. The food is carefully prepared with organic vegetables and ingredients. Filtered water and herbal tea are also available. The menu is creative and balanced with proteins so you feel full and satisfied. If you are planning to have fasting on any day, please inform Yoga Vidya Mandiram to help them avoid food waste.

No consumption of non-vegetarian (ie meat, poultry, eggs, etc.), including eggs (Yoga Vidya Mandiram follows Indian vegetarian rules), within accommodation or school or resort premises. They realize that not everyone interested in the course is pure vegetarian. However, by signing up and booking for this course, you have agreed to their disciplines and diet requirements. You are responsible for bringing dietary supplements that they require during the duration of the course.

If you really need non-vegetarians from time to time, you may discreetly plan your meals outside the school. Please do not request Yoga Vidya Mandiram staff to prepare non-vegetarian meals, including eggs. Yoga Vidya Mandiram School has rented out 90 percent of the resort during the training. There will be guests from tour groups, not attending the training, who take their usual non-vegetarian diet and occasional beer within the resort.

Yoga Vidya Mandiram does not impose discipline on them as they are not their students. They also do not force the resort to omit these options from the menu. However, they expect their students to follow school rules and discipline while staying on the premises. The school has the right to ask a student to leave the training without certification if he or she does not follow or violate the school discipline.

The following meals are included:

• Breakfast
• Lunch
• Evening meal
• Drinks

The following drinks are included:

• Water
• Tea
• Detox juices

The following dietary requirements are served/possible:

• Vegetarian
• Vegan
• Yoga

Arrival by airplane:

Please book your flight to arrive at Indira Gandhi International Airport (DEL). Another option is to book your flight directly to arrive at Jolly Grant Airport (DED).

Arrival by bus

Buses to Rishikesh leave New Delhi from the Kashmiri Gate national bus stand approximately every hour. The bus ride takes about eight hours and costs around 450 INR for air conditioned buses and 250 INR for buses without air conditioning.

Arrival by train

The best option is to reach Haridwar train station, about 45 minutes away from Rishikesh by road on a driven taxi or the so called tuktuks. From Delhi, the train ride takes approximately eight hours, depending on the train. Haridwar is serviced by many trains from and to Delhi, Varanasi, Rajasthan, Amritsar, and many others.

Arrival by taxi

Taxis are always available anywhere in India. The drive from Indira Gandhi International Airport (DEL) to Rishikesh will take around six hours depending on traffic conditions.

In order to secure your seat, please make an advance deposit of US$20 per participant. Please kindly enquire to confirm availability of your preferred room type before making your advance deposit payment.