Yoga Vidya Mandiram

7 Days Relaxation (Yoga Nidra) & Yoga Retreat in Rishikesh, India

We welcome you to join our yoga school Yoga Vidya Mandiram centered in the magical Himalayan Valley of Rishikesh, India. Our mission is to spread peace, health and joy, which can be achieved through yoga.  All walks of life are welcome to learn how yoga leads an individual to a healthy body and lifestyle, and also how yogic philosophy can help in maintaining a peaceful mind and a serene spirit.

Yoga & Meditation restore balance into our lives, resolve our inner conflicts, enables total excellence and allows us to fulfill our potential to become complete human beings. The art of relaxation is the key to a balanced mind and body, paving way to deeper experiences in yoga and meditation practices.  Often misunderstood to be simply a set of physical exercises, Yoga philosophy transcends all ritualistic religion and can be practiced by anyone. Yoga posture classes at Yoga Vidya Mandiram yoga school are based on both classical Hatha Yoga and Ashtanga Vinyasa Yoga. Our teachers are unique, being steeped in ancient knowledge and also trained in modern teaching methods. All classes are adapted for beginner, intermediate and advanced levels.

Who Should Apply for this retreat?  

This 7 Days Relaxation (Yoga Nidra) & Yoga Retreat is designed and perfect for the students who:

• Are fresh beginners or beginners with basic yoga, yoga nidra and meditation experiences who wants to study and develop both theory and practices to integrate in daily life.
• Are Registered Yoga Teachers (RYT), either RYT 200 or RYT 500 under Yoga Alliance USA,  who are looking for YACEP for their Continuing Education (CE) training hours.  This course is qualified for CE hours to maintain your RYT registration, required every 3 years after your registration with Yoga Alliance.
• Desires to further their yoga, yoga nidra and meditation studies and practices for personal development & spiritual growth

Highlights - 7 Days Relaxation (Yoga Nidra) & Yoga Retreat

• 6 night’s non-AC accommodation.
• 3 Daily nutritious vegetarian meals (no eggs)
• Sankhya and yoga philosophies
• Daily Hatha-yoga & Ashtanga-yoga classes
• Daily Mantra recitation guided & Karma Yoga
• Daily Relaxation & meditation practices
• Shat-kriya & Daily guided breathing and pranayama practices
• Yoga anatomy & physiology workshops
• Yoga practicum/practice teaching Instructions to teach and guide others
• Excursion to nearby holy temples and shrines
• Course Certificate

Course Content Overview 

7 Days Relaxation (Yoga Nidra) & Yoga Retreat

Relaxation Practice and Yoga Nidra

• 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
• Preparations for Nidra yoga

Yoga Nidra (Yogic Sleep)

• 61 points (deep relaxation moving into Nidra yoga)
• 61 blue star practice
• Nidra yoga practice 1
• Nidra yoga practice 2

Meditation

• What is meditation and what is not?
• Meditation in daily life
• Two to five minutes meditations
• So-ham mediation

Mantra Chanting

• Intro to mantra science
• Morning prayers and evening prayers
• Suryanamaskara 12 mantras along with bija mantras

Yoga Asana (Hatha & Intro to Ashtanga Vinyasa)

• Meditative steps of performing the Hatha yoga: centering, entering, refining, holding, coming out, and reflection
• Suryanamaskar (sun salutations)
• Types of yoga asanas: standing, sitting, backward bending, forward bending, spinal twisting, fire series, inversion, shavasana, and others
• Yoga asanas benefits

Breathing and Pranayama practices

• Establishment of diaphragmatic breath
• 1:1, 1:2, and 1:4 breathing practices
• Different practices of pranayama: nadi shodhana, ujjayee, kapalabhati, bhastrika, shitali, shitkari, and brahmari
• Benefits or pranayama practices

Satkarma (Cleansing Practices)

• Jala-neti

Daily Schedule

We follow a tight daily schedule to ensure that our students get the most out of yoga teachings and practices during this short yoga teacher training (YTT) program. It is encouraged to take full rest every night by sleeping early as part of your practice and to maintain health and focus throughout the program.

» 06:15 am - 06:30 am - Mantra Chanting
» 06:30 am - 07:30 am - ShatKarma / Pranayama (Theory & Practices)
» 07:30 am - 09:00 am - Hatha Yoga Session
» 09:00 am - 10:00 am - Breakfast
» 10:00 am - 11:00 am - Session I - Relaxation (Yoga Nidra) Theory
» 11:00 am - 12:00 am - Session II - Relaxation (Yoga Nidra) Theory & Practice
» 12:00 pm - 12:30 pm - Karma Yoga
» 12:30 pm - 13:30 pm - Lunch
» 14:30 pm - 15:30 pm - Session III - Meditation & Relaxation (Yoga Nidra) Session
» 16:00 pm - 16:30 pm - Tea break
» 16:30 pm - 18:00 pm - Ashtanga Vinyasa Yoga Session
» 18:30 pm - 20:00 pm - Dinner
» 20:00 pm - 21:00 pm - Self-Study / Free time

Please note : Schedule is subject to changes without prior notice.

Training takes place 6 days out of 7 days of the week. The 7th day is considered resting day, usually set on Sunday but may shift in busy seasons to avoid the weekend traffic. Students are free to use this rest day to practice, review and reflect lessons and practices during the past week. We also organize a half day excursion during the rest day for students to take some time to explore and experience Rishikesh (northern Indian) attractions, nature and culture.