Begin your yoga journey with an authentic 12-day residential TTC in the Yoga Capital of the World — Hatha, Ashtanga, Pranayama, Meditation & Philosophy.
The 100 hour yoga teacher training is a 13-day residential programme for beginners. It is the ideal starting point if you have never done formal yoga study before. In simple terms, this course teaches you the foundations of yoga — how to practise it safely, understand it deeply, and build a solid base for teaching.
Over 13 days, you will study Hatha yoga, Ashtanga yoga, pranayama, meditation, yoga philosophy, and anatomy. All sessions are taught in English by experienced teachers at our ashram in Tapovan, Rishikesh, India.
This programme is also the first half of a full 200 hour yoga teacher training. You can return and complete the remaining 100 hours at any time that suits your schedule — earning your full Yoga Alliance RYT 200 certification in two flexible visits.
Completing the 100 hour course earns you a course completion certificate. To register as a Yoga Alliance certified teacher (RYT), you need to complete the full 200 hours.
The 100 hour yoga teacher training in Rishikesh covers six essential areas of yogic practice. You will study traditional Hatha and Ashtanga Vinyasa yoga asanas with a focus on proper alignment, breathing, and safety — making it suitable even if you have never practised yoga before.
Daily pranayama sessions teach you breathing techniques that calm the mind, boost energy levels, and support your meditation practice.
Along with physical practice, you will learn yoga philosophy based on Patanjali's Yoga Sutras and the eight limbs of yoga, giving you a deeper understanding of the tradition beyond just postures. Basic yoga anatomy sessions help you understand how the body moves safely in asanas, which is essential whether you plan to teach in future or practise on your own.
You will also get an introduction to teaching methodology — sequencing, class structure, and basic adjustments — that forms the foundation for the second half of the 200 hour TTC.
Rishikesh is known worldwide as the Yoga Capital of the World. It sits at the base of the Himalayas, on the banks of the sacred Ganga river, in northern India. This is where yoga has been practised and taught for thousands of years. When you study yoga here, you are learning at the source — not a recreation of it.
This is why it matters:
The environment — clean air, river sounds, Himalayan views — naturally supports deep practice
Ancient ashrams, temples, and teachers are part of daily life here
Rishikesh attracts serious yoga students from over 100 countries every year
The spiritual energy of the city creates a focus that is hard to find anywhere else
Studying yoga teacher training in India, and specifically in Rishikesh, places you in a lineage of learning that goes back generations. This is not a yoga holiday. It is the real thing.
Many yoga schools in Rishikesh offer a 100 hour yoga teacher training programme. Here is what makes Mira Yoga Retreat genuinely different — four practical promises we keep for every student, especially those travelling internationally for the first time.
Our 100 hour yoga teacher training in Rishikesh is structured for travellers coming from abroad. Classes are taught in clear, simple English — suitable for non-native speakers. We welcome students from every background: Europe, North America, Latin America, Asia, Australia, and Africa.
We know travelling to India alone can feel daunting. Our retreat is designed as a safe haven where solo travellers — including women coming for the first time — can focus fully on their practice.
Unlike schools that push you into a full 4-week commitment, our 100 hour TTC lets you start smaller and scale. Complete your first 100 hours now, and return within 3 years to finish the remaining 100 hours. Together, they combine into full Yoga Alliance RYT 200 certification.
Most large yoga schools are clustered near Laxman Jhula's busy tourist area. We are located in Upper Tapovan — quieter, higher, closer to nature. Your practice unfolds to the sound of birds, temple bells, and the flowing Ganga — not traffic and market noise.
Your day is structured to build discipline, deepen practice, and leave space for rest and reflection.
Limited spots available. Reserve your place today.
Weekend excursions are included: Himalayan sunrise treks, Ganga Aarti, waterfall hikes, temple visits, and sacred cave meditations. These activities are part of the programme, not optional extras.
Most students arrive uncertain. They leave with clarity, confidence, and a practice they can sustain for life. This is what 13 focused days in the right environment actually does.
Increased strength and flexibility through daily practice
Better posture and body awareness in everyday movement
Improved energy levels and quality of sleep
Reduced stress and a quieter, more focused mind
Greater emotional resilience through pranayama and meditation
A clearer sense of your own purpose and direction
A foundational understanding of yoga you can build on for life
The confidence to practise yoga independently without a teacher guiding every pose
A completion certificate and the first step toward full Yoga Alliance certification
A global network of students from 40+ countries who share your path
This is why thousands of students choose to start their yoga journey in Rishikesh rather than at a local studio. The environment, the teachers, and the full immersion change the depth of what you learn.
New batches start on the 1st of every month, all year round. Each batch is limited to 12 students. Book at least 3 to 6 months in advance to secure your preferred date.
Note: Prices are all-inclusive: accommodation, all meals, tuition, course materials, and excursions. There are no hidden costs or additional fees at check-in.
Pack light. The ashram provides yoga mats, study materials, and all meals. You only need the essentials.
5 to 7 sets of comfortable, breathable yoga clothing (shoulders and knees covered outside the shala)
Your own yoga mat if preferred (mats are provided but personal mats are welcome)
A small towel for practice
A reusable water bottle — filtered water is provided at the ashram
October to April: Light layers plus a warm fleece or jacket for early mornings
May to September: Light cotton clothing; a rain jacket for July and August
One white outfit for the Opening Fire Ceremony
Notebook and pen for philosophy and anatomy notes.
Slip-on shoes — footwear is removed before entering the yoga shala.
Universal power adapter (India uses Type C, D, and M plugs — 230V).
Any personal medications and basic toiletries.
A small day pack for weekend excursions.
You do not need to wait for a new year, a new month, a new week or a new day to start over. You can decide right now if you want better, and start again at this very moment. Sometimes the perfect time to begin again is right now.
There is no perfect season. There is no perfect opportunity. There is only the present moment and what you choose to do with it. Don't miss out on the good that's within reach because you're waiting on the perfect that will never come.
The Agni Hotra, or Fire Ceremony, serves as the spiritual gateway to your transformative journey. Deeply rooted in ancient Indian tradition, this sacred ritual is a profound act of purification, designed to dissolve negativity and create a sanctuary of peace for your inner growth.
As the sun begins its ascent over the Himalayas on the opening day of your 100-Hour Teacher Training, you will gather around a radiant, decorated hearth. Under the guidance of a traditional priest, the air vibrates with the ancient resonance of Vedic mantras, invoking divine blessings for the path ahead.
In a shared moment of devotion, you will offer grains, ghee, and fragrant Himalayan herbs into the dancing flames. Witness as the sacred fire transforms these offerings into vibrant energy, filling the space—and your spirit—with an unmistakable sense of light, positivity, and purpose.
Step into the heart of devotion with Kirtan at Mira Yoga Retreat. Here, music transcends melody to become a sacred pathway to higher consciousness. Surrounded by the resonant vibrations of ancient mantras and bhajans, you will feel your energy elevate and your connection to the divine deepen.
More than just chanting, Kirtan is a powerful practice of emotional release and mental purification. Much like the physical discipline of your 100-Hour Yoga Teacher Training, these sessions help dissolve mental tension, replacing internal chaos with a state of vibrant harmony and joy. Guided by experienced leaders, you are invited to open your heart, let go of worries, and tap into pure spiritual awareness. Kirtan supports your total transformation, helping you align with your highest self amidst the sacred energy of Rishikesh.
Witness the world awaken from the majestic heights of the Himalayas. Our Sunrise Excursion at Mira Yoga Retreat is a sacred invitation to experience the Brahmamuhurta—the creator's hour—where the first light of dawn dissolves the shadows of the night and ignites a spiritual awakening.
We guide you to carefully selected vantage points where the horizon transforms into a living tapestry of gold, amber, and soft violet. As the sun kisses the snow-capped peaks, the entire valley is bathed in a warm, ethereal glow, offering a moment of profound stillness.
This journey is an integral part of your 100-Hour Yoga Teacher Training, featuring a guided meditation at the summit. By connecting with nature’s rhythm, you awaken your senses and cultivate a deep presence, perfectly preparing your spirit for a day of practice. Experience the dawn with Mira Yoga Retreat and find the light within.
Venture beyond the mat and into the wild with Mira Yoga Retreat’s Waterfall Hiking Excursions. A vital highlight of our 100-Hour Yoga TTC, this journey is a sensory pilgrimage through the lush Himalayan landscape. You will explore mesmerizing sites like the iconic Neer Garh, Patna Waterfall, and secluded hidden gems known only to the local guides.
This trek is designed to awaken your spirit. Feel the cool mountain mist against your skin and listen to the rhythmic pulse of falling water as you breathe in the purest forest air. For centuries, these sacred waters have been sought for their power to purify the mind and body. By merging adventure with spirituality, our hikes allow you to ground your practice in nature’s raw beauty, leaving you refreshed, inspired, and deeply connected to the source.
Experience the profound union of energy and stillness with our Beach Yoga Sessions along the holy banks of the Ganges. As a vital part of your 100-Hour Yoga TTC at Mira Yoga Retreat, these sessions move your practice from the shala to the sacred sands. Imagine the soft earth beneath your feet and the rhythmic song of the river as the sunrise paints the sky in shades of amber and rose.
Through Hatha, Ashtanga, and Walking Meditation, you will tap into the deep, ancient energy of this divine landscape. The natural harmony of the flowing water combined with conscious movement creates a powerful aura for rejuvenation. Here, the sacred Ganga and the power of yoga unite, nurturing your spiritual evolution and filling your journey with vitality and inner strength.
In the quiet moments of your 100-Hour Yoga TTC, find sanctuary in the profound resonance of our Sound Healing Sessions. This ancient therapeutic practice uses sacred sound waves to harmonize the body, mind, and spirit, creating an inner landscape of absolute peace.
As you lie in stillness, our master healers create a soothing soundscape using Tibetan singing bowls, crystal bowls, and resonant gongs. These therapeutic vibrations penetrate deep into your nervous system, dissolving mental noise and physical tension.
For those seeking a reprieve from the stresses of modern life, this session acts as a powerful "reset," moving you into a state of deep meditative relaxation.
At Mira Yoga Retreat, we integrate sound healing into our curriculum to support your holistic evolution. These peaceful vibrations don’t just relax you; they refine your energy, guiding your spiritual journey toward ultimate clarity and well-being.
Unlock the expressive power of your physical form with Body Movement Sessions at Mira Yoga Retreat. These dynamic classes blend mindful awareness with free-form expression, offering a holistic approach to health and vitality during your 100-Hour Yoga TTC. Guided by expert instructors, you will explore a fusion of dance flows, Capoeira-inspired movements, and gentle stretching.
This practice is designed to release stored tension and reduce mental stress by syncing your breath with fluid action. By moving beyond traditional asana, you connect with your body's natural rhythm, restoring emotional balance and inner peace. Whether you are deepening your teaching skills or seeking a total mental reset, these sessions cultivate a profound sense of presence. Emerge from each class with sharpened focus, a refreshed spirit, and the freedom to move with joy.
Celebrate the vibrant spirit of India through our Bollywood Dance Sessions at Mira Yoga Retreat. More than just a dance class, this is an invitation to embrace the rhythmic, joyful heart of Indian culture. Surrounded by your global yoga family, you will immerse yourself in our colorful heritage, moving to upbeat melodies and learning expressive choreography that awakens your inner vitality.
This session provides a refreshing, light-hearted balance to the focused discipline of your 100-Hour Yoga Teacher Training. While your asana practice cultivates internal stillness, Bollywood dance encourages outward expression and pure, uninhibited play. It is a beautiful fusion of tradition and celebration, helping you release stress and build deep bonds with your fellow practitioners. Experience the thrill of movement, find your rhythm, and let your spirit dance in the sacred light of Rishikesh.
Embark on a soul-stirring journey through the clouds with Himalayan Sightseeing at Mira Yoga Retreat. As a cornerstone of your 100-Hour Yoga TTC, we guide you to sacred summits like Kunjapuri, Chandrabadni Temples. These ancient sites offer panoramic vistas where snow-capped peaks meet the heavens, creating a sublime backdrop for reflection and devotion.
From the golden sunrise at Kunjapuri to the untouched serenity of Balkumari, these excursions are more than simple sightseeing; they are spiritual immersions that inspire humility and connect you to the vastness of the natural world. Breathe in the crisp mountain air and let the silence of the Himalayas enrich your practice, grounding your transformation in the timeless energy of the "Abode of the Gods."
At Mira Yoga Retreat, we believe mindfulness is as much about vibrant joy as it is about silent reflection. Interwoven into our 100-Hour Yoga Teacher Training, these sessions are a creative respite designed to nurture the heart and build lifelong friendships. Through interactive games, group challenges, and playful "yoga charades," we move beyond the rigid routine to rediscover the lighthearted spirit of practice.
These moments of shared laughter are essential to your holistic well-being, rejuvenating your spirit and strengthening the communal bond with your fellow seekers. Whether practiced under the Himalayan sky or in the warmth of the shala, our mindfulness sessions prove that joy is a powerful catalyst for spiritual growth. In the heart of Rishikesh, let the energy of togetherness elevate your path, transforming your training into an unforgettable celebration of the soul.
Journey into the soul of Rishikesh with our Ashram and Temple Pilgrimages. An integral part of the 100-Hour Yoga Teacher Training at Mira Yoga Retreat, these guided tours bridge the gap between ancient history and modern practice.
Explore the hallowed halls of historic ashrams, where the meditative echoes of sages have lingered for centuries, offering a profound space for introspection. In contrast, witness the vibrant energy of the city's temples—living hubs of devotion where intricate architecture and sacred rituals come to life. These visits serve as a powerful reminder that yoga is a holistic spiritual lineage, far transcending physical postures. By immersing yourself in these sites of palpable faith, you align your heart with the true essence of the yogic path. Let this sacred energy inspire your practice and fuel your spiritual evolution.
Embark on a profound journey of self-discovery with our Cave Exploring experience. As an integral part of your 100-Hour Yoga TTC, we guide you into the Earth’s hidden sanctuaries, including the mysterious Jhil Mil Cave and the legendary Vashistha Meditation Cave. These ancient rock formations offer more than just an adventure; they provide a sacred portal to untouched beauty and subterranean stillness.
In the cool, dimly lit silence of Vashistha Cave—where sages have meditated for millennia—you will find the perfect environment for deep mindfulness and spiritual reflection. These natural gems allow you to disconnect from the outside world and ground your practice in the Earth’s timeless wisdom. Join us at Mira Yoga Retreat to explore these sacred depths, letting the quiet energy of the Himalayas inspire your inner transformation and guide your spiritual evolution.
At Mira Yoga Retreat, we believe every life is a sacred blessing to be celebrated. During your 100-Hour Yoga TTC, your birthday isn’t just a date; it’s a moment for our entire community to unite in gratitude and joy. We honor your personal journey with sincerity, organizing thoughtful surprises and traditional cake-cutting ceremonies to ensure you feel truly at home in the heart of Rishikesh.
These celebrations reflect the deep, familial bonds nurtured at our boutique ashram. You are more than a student—you are a cherished member of our global family. As you evolve spiritually and physically, we pause to celebrate you, creating memories of warmth and friendship that transcend the yoga mat. Join us and let your special day become a beautiful, unforgettable highlight of your transformation.
Experience the profound divinity of the Ganga Aarti, a breathtaking ritual of devotion held along the holy banks of the Ganges. As the sun sets over Rishikesh, the ghats come alive with the rhythmic chanting of ancient mantras and the golden glow of thousands of flickering oil lamps. This sacred ceremony is a heartfelt offering to Mother Ganga, the goddess who purifies the soul and guides seekers toward Moksha.
The atmosphere becomes electric as the scent of incense and the chime of bells create a sensory bridge between the human and the divine. Beyond its spiritual beauty, the Aarti serves as a powerful reminder of our sacred bond with nature and the importance of conservation. It is a moment of collective prayer that humbles the heart, leaving you with a deep sense of peace and reverence for these life-sustaining waters.
Immerse yourself in the vibrant heritage of the "Land of the Gods" with our traditional Garhwali Folk Dance Session. As an enriching cultural highlight of your 100-Hour Yoga TTC, this experience connects you to the rhythmic soul of the Himalayan foothills. Feel the energy rise as the powerful beats of the dhol and damau (traditional drums) fill the air, inviting you to join in the spirited, communal movements of the mountain people.
This session offers a joyful balance to your yogic discipline, celebrating the stories and resilience of Uttarakhand’s culture. It’s more than just dance; it is a shared celebration of life that fosters deep bonds with your fellow students and the local community. By embracing these ancient rhythms, you ground your spiritual journey in the authentic warmth and colorful traditions of our sacred home.
Find your sanctuary at Mira Yoga Retreat, where comfort meets conscious living. Our boutique accommodations are thoughtfully designed to provide a restful haven during your intensive 100-Hour Yoga Teacher Training. Each room is a bright, well-ventilated space, featuring modern ensuite bathrooms and essential amenities to ensure your total well-being and privacy.
Nestled against the majestic backdrop of the Himalayan foothills, our eco-friendly ashram offers more than just a place to stay—it is a peaceful retreat that inspires deep reflection. From the tranquil atmosphere of our living spaces to the dedicated care of our supportive team, every detail is crafted to help you focus entirely on your practice. Here, you will find the perfect balance of authentic yogic charm and modern comfort, creating a nurturing environment for a truly transformative and restorative journey.
At Mira Yoga Retreat, we believe that true transformation begins with what you consume. Our Healthy & Yogic Food program is meticulously designed to nourish both body and mind throughout your intensive training. We provide three delicious, freshly prepared vegetarian meals daily, centered on Sattvic principles to ensure you feel light, energized, and focused.
Every dish is crafted using high-quality, seasonal ingredients that complement your physical practice and internal cleansing. To support your hydration and energy flow, we serve soothing herbal teas at the start of your day and before your nightly rest. Our structured eating schedule is optimized for digestion, allowing your body to absorb maximum nutrients efficiently. Here, food is more than just sustenance; it is a vital part of your yogic lifestyle, prepared with love to fuel your spiritual growth.
Traditional Hatha Yoga is a sacred discipline that harmonizes the solar energy of the sun (Ha) with the lunar stillness of the moon (Tha). Rooted in ancient wisdom, this holistic practice integrates precise asanas, pranayama, and meditation to align the physical, mental, and spiritual dimensions of your being.
More than mere exercise, Hatha Yoga is a journey of self-discovery that cultivates both external strength and internal peace. By balancing these opposing forces, you prepare the body for advanced spiritual heights while fostering a profound mind-body connection. This timeless path encourages you to listen to your inner rhythm, leading to increased flexibility, mental clarity, and a heightened sense of well-being. Whether you are a novice or a seasoned seeker, Hatha Yoga offers a transformative voyage toward holistic health and spiritual awakening in the heart of Rishikesh.
Name of the Asana in English & Sanskrit Introduction & History of Asana Benefits How to do this Asana dynamic way step by step? Anatomical aspects of the Asana Therapeutically approaching Corrections Modifications Contraindications Reference books Conclusion Centring Entering Refining Holding Come out Reflection Udwahastasana- Upward Salute Pose Tadasana( Mountain Pose) Utkatasana (Chair Pose) Vrksyasana (Tree Pose)Ver1 & 2 Uthita Hasta Padongustasana(Raise Hand to Toes Pose) Natarajasana (King DancerPose) Ver-1 Padohastasana (Hand to feet Pose) Trikonasana (Triangle Pose) Virbhadrasana (Warrior Pose)-1 Upaveshasana ( Squat Pose) Maalaasana (Garland Pose) Vajrasana(Kneeling Pose) Margarisana(Cat Pose) Simhasana(Lion Pose) Veerasana(Hero pose) Dandasana(Stamp Pose) Makarasana(Crocodile Pose) Byaghrasana(Tiger Pose) Ardhakapotasana(Half Pigeon Pose) Astanga Namaskarasana(Salutation with Eight Limbs) Chaturanga Dandasana(Staff Pose) Bhujangasana(Cobra pose) Ardha Salbhasana(Half Locust Pose) Balasana(Child Pose) Janushirsana -Head of the Knee Pose Parivrita Janushirasana -- Revolved Head of the Knee Pose Ardha Badha Padma Paschimotanasana -Half bound Lotus Marichyasana Ver - 1- Pose dedicated to the sage Marichi Badhakonasana- Butterfly Pose with forward bending Upavistha Konasana - Seated wide Legged straddle Ardha Mastyendrasana - Half Fish Pose Spinal Twisting In Kneeling Pose Spinal Twisting In Table Pose A & P- Akunchana Prasarana, Abdomen Contraction & Release Urdwa Prasarita Padasana (Upward Rise Legs) Ananda Balasana( Happy Baby Pose) Setubandhasana(Bridge Pose) Viparit Karani - Inversion Pose Sarvangasana(Shoulder Stand) Rocking Chair
Ashtanga Vinyasa Flow is a dynamic and physically invigorating practice that seamlessly synchronizes breath with a continuous sequence of movement. Characterized by a set series of postures that build in intensity, this style fosters profound strength, flexibility, and endurance. The rhythmic use of Ujjayi Pranayama acts as the heartbeat of the practice, turning the physical flow into a focused, moving meditation.
Often explored through the traditional "Mysore style," this discipline allows you to progress at your own pace while honoring your unique abilities. Beyond the physical exertion, Ashtanga serves as a spiritual journey that challenges the limits of both body and mind. By unifying breath and movement, you cultivate a powerful sense of presence and self-discipline, leading to holistic well-being and a transformative path of self-discovery in the heart of your training.
Samasthiti Urdvahastasna Uttanasana A Uttanasana B Chaturanga Dandasana Urdvamukha Svanasana Adhomukha Svanasana Uttanasana B Uttanasana A rdvahastasana Samasthiti Samasthiti Utkatasana Uttanasana A Uttanasana B Chaturanga Dandasana Urdvamukha Svanasana Adhomukha Svanasana Bibhadrasana A Chaturanga Dandasana Urdvamukha Svanasana Adhomukhasvanasana Birbhadrasana A Chaturanga Dandasana Urdvamukha Svanasana Adhomukha Svanasana Uttanasana B Uttanasana A Utkatasana Samathiti Janusirsasana B – Head to Knee Pose B Janusirsasana A – Head to Knee Pose A Triyang Mukhaipada Paschimottanasana – One Leg Folded Forward Bend Pose Ardha Baddha Padma Paschimottanasana – Half Bound Lotus Forward Bend Pose Purvattanasana – Intense West Stretch Paschimottanasana C – Intense West Stretch Pose C Paschimottanasana B – Intense West Stretch Pose B Paschimottanasana A – Intense West Stretch Pose A Dandassana – Staff Pose Virbhadrasana B, Warrior Pose B Virbhadrasana A, Warrior Pose A Utkatasana, Fierce Pose Ardhabadha Padmottanasana, Half Bound Lotus Forward Bend Pose Utthita Hasta Padongusthasana,1,2,3,4, Extended Hand to Big Toes Pose Parsvatanasan,, Intense Side Stretch Pose Prasarita Padottanasasna D, Intense Wide Leg Stretch D Prasarita Padottanasasna C, Intense Wide Leg Stretch C Prasarita Padottanasasna B, Intense Wide Leg Stretch B Prasarita Padottanasasna A, Intense Wide Leg Stretch A Parivrita Parsvakonasana, Revolving Side Angle Pose Uthita Parsva Konasna, Extended Side Angle Pose Parivrita Trikonasana, Revolving Triangle Pose Utthita Trikonasana, Extended Triangle Pose Pada Angusthasana – B, Big Toe Pose - B Pada Angusthasana – A, Big Toe Pose – A Janusirsasana C – Head to Knee Pose C Marichasana A – Pose Dedicated to the Sage Marichi – A Marichasana B – Pose Dedicated to the Sage Marichi - B Marichasana C – Pose Dedicated to the Sage Marichi - C Marichasana D – Pose Dedicated to the Sage Marichi – D
Precision is the foundation of a safe and transformative yoga practice. In our Alignment and Adjustment modules, you learn the exact body placement for every asana to maximize benefits and prevent injury. However, this art transcends the physical; it is a gateway to deep mental and emotional awareness, syncing the mind with the present moment.
Through mindful adjustments and modifications, our expert instructors help you push limits safely while respecting individual comfort zones. These techniques build a bridge of trust and support, allowing for a profound mind-body connection. Mastering this skill is essential for any aspiring teacher, as it unlocks the body’s hidden potential and fosters inner serenity. At Mira Yoga Retreat, we view every adjustment as an intentional act of healing, ensuring your practice remains a conscious journey toward holistic strength and balance.
Workshop on forward bending Workshop on hip opening Workshop on back bending Workshop on twisting postures Workshop on shoulder opening Workshop on inversions
Known as the "Yoga of Awareness," Kundalini Yoga is a transformative practice designed to awaken the dormant energy residing at the base of the spine. By combining dynamic postures, rhythmic breathwork (Pranayama), and sacred chanting (Mantra), this discipline activates the upward flow of energy through the seven chakras.
The goal is to dissolve energetic blockages, promoting a heightened state of consciousness and mental clarity. Unlike purely physical styles, Kundalini focuses on the "subtle body," balancing your energy centers to foster deep spiritual growth and self-realization. Whether you are performing vigorous movements or sitting in profound meditation, the practice serves as a holistic journey into your inner potential. At Mira Yoga Retreat, we guide you through this sacred technology to help you connect with your highest self and experience a true inner awakening.
By the regular practice of Kundalini, it helps in achieving a healthy and flexible body Pranayama and Kriyas eliminate diseases from your mind and body Kundalini practice enhances your immunity by becoming free from several diseases High self-awareness and more receptiveness Purification of body decreasing toxins Awareness of breath that enhances well being Good life discipline Real spiritual awakening Good control over energy that assists in all kind of healing. 
Yoga Anatomy at Mira Yoga Retreat is the essential bridge between the material and the spiritual. Beyond simple study, we explore the intricate mechanics of muscles, bones, and joints to unlock a safer, more refined practice.
Our curriculum emphasizes three core pillars:
Bio-Individuality: Recognizing that every body is unique and requires specific modifications.
Injury Prevention: Mastering alignment to protect the physical vessel during asanas.
Integrated Wisdom: Blending modern scientific insights with traditional yogic theory.
By understanding the subtleties of your physical form, you deepen the mind-body connection and respect your body’s inherent wisdom. This holistic approach ensures that your practice is not only effective but also a transformative journey. At Mira Yoga Retreat, anatomy serves as a conduit, strengthening your bond with yourself and the profound essence of yoga.
Introduction and significance of Anatomy and physiology in Yogic practices Introduction to Organ Systems Integumentary System Introduction to Skeletal System Joints and Skull Introduction to spine Spine disorders Spinal movements and their limitation Introduction of Pelvis and disorders Pelvis movements and their limitation Introduction of upper limb Discussion on disorders and limitations in the movements in the Shoulder girdle and elbow joints.
Pranayama is the art of mastering the breath to harness Prana, the vital life force energy. In these essential sessions, you will move beyond simple breathing to explore the "sacred technology" of the lungs and spirit. Our curriculum covers fundamental techniques such as Nadi Shodhana, Kapalabhati, and Bhastrika, each designed to purify the nervous system and balance the energetic body.
As a core pillar of your 100-Hour Yoga TTC, Pranayama bridges the gap between the physical and the meditative. By learning to regulate your breath, you cultivate the power to still the mind, enhance concentration, and unlock higher states of awareness. At Mira Yoga Retreat, we guide you through these ancient practices with precision and care, helping you build a resilient inner foundation and a deeper connection to the source of life.
Pranayama Yoga invites practitioners to explore the breath as a bridge between the physical and spiritual realms. Through intentional and mindful breathing, individuals can experience a profound sense of inner peace and heightened awareness. The various techniques in Pranayama not only enhance lung capacity but also stimulate the parasympathetic nervous system, promoting relaxation and stress reduction. As an accessible yet powerful practice, Pranayama can be integrated into daily life, offering a tool for managing stress, improving mental clarity, and fostering a greater connection to the present moment. Whether practiced independently or as part of a broader yoga routine, Pranayama serves as a gateway to self-discovery, facilitating a deeper understanding of the breath's transformative potential and its impact on overall well-being.
Introduction of Pranayama Meaning of Pranayama Definition Breathing experiment Conclusion Introduction - Meaning - Benefits - Contradictions Duration of practice - Demonstration of Kpalabhati Pranayama Preparation of Kapalabhati for students - Technique One How to do Kpalabhati Pranayama? Introduction – Meaning - Benefits - Contradictions Duration of practice - Demonstration of Sheetali Pranayama Preparation of Sheetali for students Technique One How to do Sheetali Pranayama? Introduction - Meaning - Benefits - Contradictions Duration of practice - Demonstration of Sheetkari Pranayama Preparation of Sheetkari for students Technique One How to do Sheetkari Pranayama? Introduction - Meaning - Benefits - Contradictions - Duration of practice Demonstration of Bhastrika Pranayama Preparation of Bhastrika for students Technique One How to do Bhastrika Pranayama? Introduction - Meaning - Benefits - Contradictions - Duration of practice Demonstration of Bhramri Pranayama Preparation of Bhramri for students Technique One How to do Bhramri Pranayama? Introduction - Meaning - Benefits - Contradictions - Duration of practice Demonstration of Ujjayi Pranayama Preparation of Ujjayi for students Technique One How to do Ujjayi Pranayama Introduction - Meaning - Benefits - Contradictions - Duration of practice Demonstration of Nadishodhana Pranayama Two & Three Preparation of Nadishodhana for students Techniques Two & Three How to do Nadishodhana Pranayama?
Shatkarma, derived from the Sanskrit words Sat (truth) and Karma (action), is a vital system of six purification techniques central to the yogic tradition. These sacred practices—including Neti (nasal cleansing), Dhauti (digestive purification), and Kapalabhati (breath cleansing)—are designed to harmonize the body and mind by purging physical toxins and mental clutter.
By cleansing the physical vessel, Shatkarma creates a sanctuary for deeper meditation and self-realization. These rituals facilitate the unrestricted flow of Prana, or life force energy, boosting your vitality and accelerating spiritual growth. At Mira Yoga Retreat, we integrate these techniques into our 100-Hour Yoga TTC to help you transcend physical limitations and awaken your inner potential. Embrace this transformative journey of purification to achieve a balanced, energetic, and spiritually awakened existence in the heart of Rishikesh.
Meaning of Satkarma Contradictions s Benefits Contradictions Benefits Preparation of Jala Neti Demonstration of Jala Neti by Teacher Technique Practice with students Contradictions Benefits Preparation of Sutraneti Demonstration of Sutraneti by Teacher Technique Practice with students
Bandhas, Sanskrit for "to lock," are subtle energy seals essential for controlling the body’s life force, or Prana. By engaging specific muscle groups, practitioners redirect energy upward along the spine, fostering deep spiritual and physical awakening. There are three primary locks integrated into our curriculum including the Mula Bandha to stabilize the pelvic floor, the Uddiyana Bandha to stoke the internal fire and purify the digestive system, and the Jalandhara Bandha to regulate energy flow and sharpen focus. When mastered alongside asana and pranayama, these locks act as transformative tools that enhance core stability and inner strength. They unlock latent energy and guide you toward self-realization. At Mira Yoga Retreat, we provide the precise instruction needed to safely explore these internal seals, helping you connect with the cosmic flow and deepen your spiritual journey.
Introduction - Meaning - Benefits Contradictions - Duration of practice Preparation Demonstration Technique Practice with students Introduction - Meaning - Benefits Contradictions - Duration of practice Preparation Demonstration Technique Practice with students Introduction - Meaning - Benefits Contradictions - Duration of practice Preparation Demonstration Technique Practice with students
Mudras, translating to "gesture" or "seal," are sacred hand movements that act as a silent language for the soul. At Mira Yoga Retreat, we integrate these symbolic motions to channel energy and evoke specific mental states. By connecting fingers in patterns like the Chin Mudra for consciousness or Anjali Mudra for unity, you create bridges between the physical and spiritual worlds. These movements regulate the flow of prana, balancing emotions and sharpening concentration during asana and meditation. Mudras are more than simple gestures; they are transformative tools that allow you to tap into the energy currents within your own hands. As part of your 100-hour TTC, mastering this subtle art deepens your inner exploration and fosters a profound connection with the cosmos. Embrace this silent dialogue to unlock the full potential of your spiritual journey in the heart of Rishikesh.
Introduction - Duration - Benefits Preparation - Demonstration Technique Practice with students Introduction - Benefits - Duration Preparation - Demonstration Technique Practice with students Introduction - Duration - Benefits Preparation - Demonstration Technique Practice with students 
Meditation is a profound mental retreat that transcends the chaos of modern life, offering a sanctuary of clarity and deep inner peace. At Mira Yoga Retreat, our sessions are designed to sharpen awareness and foster emotional equilibrium through focused breathing and mindfulness. Experienced instructors guide you beyond the physical practice, exploring the spiritual dimensions of silence to build a deeper connection with the cosmos. These techniques enhance mental clarity and emotional resilience, empowering you to carry a sense of purpose into your daily life.
Whether exploring guided sessions or transcendental techniques, this transformative journey helps dissolve anxiety and awakens your inner potential. By embracing the stillness within, you cultivate a harmonious life balanced in body, mind, and spirit. Join us in Rishikesh to discover the life-changing power of silence and the path to true self-realization.
Introduction of Meditation/ Meaning and things Mantra Chanting with meaning and Benefits/Practice Apa Meditation with meaning and Benefits/Practice Sixty One Energy Points discussion OM Meditation with meaning and Benefits/ Practice The practice of Osho Dynamic Meditation Music Meditation Practice Dancing Meditation Practice Walking Meditation Practice Introduction of Tratak meditation/Stages /Benefits The practice of Dot Meditation The practice of Yantra Meditation Practice of Candle Meditation
Yoga relaxation serves as a vital sanctuary for the body, mind, and soul amidst the chaos of modern life. Beyond the physical flow of asana, this practice emphasizes the transformative power of deep serenity and renewal. At the heart of this experience is Savasana, or Corpse Pose—an intentional act of surrender where you lie in stillness to activate the body’s natural healing processes.
Coupled with mindful breath awareness and Pranayama, these techniques lower stress and infuse the cells with vital oxygen. Relaxation is not a passive escape but a profound inward journey that builds resilience, improves sleep, and restores emotional balance. By dedicating time to stillness, you cultivate a sacred space of clarity and inner peace, unlocking a reservoir of energy that enriches every aspect of your life and fosters a deeper connection with your true self.
Point-to-Point Movement and then Stillness Point-to-Point Tension and Relaxation Entire-Body Tension and Relaxation Point-to-Point Relaxation Selective Tension and Relaxation of Body Parts More Detailed Point-to-Point Relaxation with Visualization of Pure White Divine Light at the Cardiac Center Detailed Point-to-Point Relaxation with Spinal Breathing and "So-Ham"
Mantras are profound tools for spiritual resonance, acting as sacred vibrations that align your frequency with the universe. During your 100-Hour Yoga TTC, you will explore the depths of Sanskrit syllables and phrases, uncovering their meanings and transformative power. Beyond simple repetition, mantras serve as a "mind-tool" to anchor focus, dissolve distractions, and set powerful intentions before practice.
These vibrations are integral to Tantra Yoga, helping bridge the gap between individual consciousness and the divine. By practicing regular chanting, you ingrain these sacred sounds into your awareness, fostering gratitude and spiritual direction. Learn the art of precise recitation and timing to harmonize your spirit, allowing mantra practice to become a rhythmic gateway to self-realization and a deep connection with the infinite.
Hatha Yoga Manra - Yogena Schitasya Padena Vacham Om Asato Maa Sad-Gamaya, Tamaso Maa Entire-Body Om Saha Na bhavatu, Saha Nau Bhunaktu Aum mantra - Aum…Aum..Aum Gayatri mantra - Om Bhur Bhubah Swaha Ganesh mantra - Om Vakratunda mahaakaaya Guru Mantra - Guru Brahma Guru Visnu Astanga Vinyasa Closing Mantra - Swasti prajaabhyah paripala Avahu Purusa Karam, shankha Vande Gurunam Charanara Vinde Astanga Vinyasa Closing Mantra - Swasti prajaabhyah paripala
Explore the profound intellectual and spiritual foundations of your practice. In our Yoga Philosophy modules, we journey through the ancient wisdom of Patanjali’s Yoga Sutras, the Bhagavad Gita, and the transformative Eight Limbs of Yoga. This study is designed to bridge the gap between physical asana and the true essence of a yogic lifestyle.
By diving into these timeless texts, you will gain a deeper understanding of the mind, the ego, and the path to inner liberation. These sessions challenge you to apply yogic principles to modern life, fostering ethical living and spiritual clarity. At Mira Yoga Retreat, we don’t just teach you how to do yoga; we guide you on how to live yoga, transforming your perspective and anchoring your journey in centuries of sacred tradition.
Yoga Sutra - discipline, types of thoughts, God 7 Chakras – Muladhara, Swadhisthana, Manipur, Anahata, Visudha, Anjya, Sahasrara Three types of gunas – Satva, Rajas & Tamas Three types of body< – Sthula, Sukhma & Karana Types of Yoga (Hatha, Karma, Bhakti, Astanga) What is yoga? Introduction of Yoga What is philosophy? What are the obstacles to yoga? What are the causes of pain? What are the eight limbs of Yoga? Exercises Exam
The Teaching Methodology module at Mira Yoga Retreat is the essential bridge between personal practice and professional leadership. We focus on developing your unique voice, empowering you to lead with confidence, clarity, and heart. You will master the science of intelligent sequencing, learning how to build safe, progressive flows that cater to diverse skill levels and body types. Our curriculum covers the nuances of effective demonstration, professional ethics, and the art of verbal instruction.
Through regular peer-to-peer teaching sessions, you receive constructive feedback in a supportive environment, allowing you to refine your adjustments and class management skills. We emphasize the sacred responsibility of the teacher-student bond, grounding your future career in authenticity and compassion. By the end of your training, you will be equipped with the practical tools and creative inspiration needed to design transformative yoga experiences and share your passion with the global community.
Structuring and sequencing poses Sanskrit names of poses Manual / verbal adjustments Modifications with props Space considerations Time considerations Age considerations
Learn from our authentic, highly experienced masters, each practicing for over 12 years. Some with 18+ years of teaching and are gold medalists in therapeutic yoga. Just as a guide makes any journey easier, our teachers illuminate your path toward spirituality and peace of mind, helping you achieve every goal.
Beyond the shala, Mira Yoga Retreat’s excursions serve as a spiritual extension of your 100-Hour Yoga TTC. Witness the breathtaking Himalayan sunrise, where golden light illuminates the path to inner awakening. Explore the intersection of history and creativity at the legendary Beatles Ashram and Ram Jhula, or find exhilarating joy during treks to pristine waterfalls.
A soul-stirring journey to Devprayag Sangam—the sacred confluence of rivers—offers a profound space for introspection, while the silent depths of Vashistha Meditation Cave allow for deep connection with your inner self. These journeys, included at no additional cost, are transformative experiences that immerse you in the magic of Rishikesh. By intertwining adventure with spirituality, we ensure your path to becoming a teacher is etched with unforgettable Himalayan memories and a widened perspective on the world.
To maintain the spiritual integrity and communal harmony of our 100-Hour Yoga TTC, all participants are expected to adhere to the following guidelines:
Purity of Environment: Smoking and alcohol are strictly prohibited within the school premises to support your physical and mental purification. Punctuality: Time is a sacred resource. Students must arrive promptly for all sessions; late arrivals will not be permitted entry to ensure an undisturbed meditative environment. Respect & Presence: We expect a high level of discipline and heartfelt respect toward all teachers and fellow seekers. Full attendance is mandatory for course certification. Mindful Consumption: To honor our resources and prevent food waste, please inform the management in advance if you plan to fast. Shared Responsibility: Any borrowed books or equipment must be returned on time and in good condition. Ashram Policy: Ashram accommodations are reserved exclusively for registered students to preserve a focused, quiet atmosphere for study and reflection.Mira Yoga Retreat is dedicated to upholding the highest global standards of professionalism and safety. In strict accordance with Yoga Alliance guidelines, we implement the following core policies to protect our community:
Zero-Tolerance Anti-Harassment: We are committed to providing a safe, inclusive sanctuary for all seekers. Our policy offers comprehensive protection against any form of harassment—including sexual, personal, physical, discriminatory, or online misconduct—ensuring a secure environment for spiritual and academic growth. Anti-Retaliation Safeguards: We foster a culture of transparency and courage. This policy serves as a shield for any individual who reports a violation of our code of conduct, ensuring they are protected from any form of defilement or negative consequence for upholding the integrity of the school. Commitment to Attendance: To honor the rigor of professional certification, we maintain clear attendance requirements. Consistent participation in all classes and events is essential for the successful completion of your 100-Hour Yoga TTC and your journey toward becoming a certified guide.At Mira Yoga Retreat, we understand that life can be unpredictable and plans may change. To maintain the integrity of our small class sizes and high-quality instruction, please note that all advance deposits are non-refundable. However, we provide flexible options to ensure your investment in your yoga journey is protected:
Postpone Your Training: If you cannot attend your scheduled session, you may move your registration to any identical training course within one calendar year of your original start date. Transfer Your Spot: You are welcome to transfer your booking to a friend or another student who wishes to join the course in your place.We appreciate your understanding of these policies, which help us sustain a dedicated learning environment. We look forward to supporting your transformation and welcoming you to our family in Rishikesh!
Navigating your first teacher training can be overwhelming. Here are 10 essential questions and answers to help you prepare for your journey at Mira Yoga Retreat in the "Yoga Capital of the World."
No. The 100 hour yoga teacher training at Mira Yoga Retreat is designed for complete beginners. You do not need prior yoga experience, flexibility, or any formal background. In simple terms, the course starts from the basics—postures, breathing, and philosophy—and builds step by step. This means anyone with genuine interest can join and learn comfortably. Many students attend without ever taking a yoga class before.
Yes, but with a limitation. The certificate is recognized as a course completion, but it does not qualify you to teach professionally worldwide. This means you cannot register as a Yoga Alliance certified teacher with only 100 hours. You need to complete the full 200 hours. The 100 hour course is the first half, and you can return anytime to complete the remaining training and earn your RYT 200 certification.
The 100 hour course covers the foundations, while the 200 hour course completes your professional training. In simple terms, the 100 hour program includes basic asana, pranayama, meditation, philosophy, and anatomy. The 200 hour training builds on this and qualifies you to teach yoga globally. You can split the 200 hours into two parts and complete them at your own pace.
You should pack light and practical items for daily comfort. This includes 5–7 sets of breathable yoga clothes, a reusable water bottle, notebook, slip-on shoes, and a universal power adapter (India uses 230V). A yoga mat is optional as one is provided. Bring a white outfit for the opening ceremony and adjust clothing based on the season. All meals, study materials, and accommodation are included.
The course costs $699 USD for a shared room and $899 USD for a private room. In simple terms, this is an all-inclusive price. It covers tuition, 13 days of accommodation, three daily vegetarian meals, course materials, excursions, and certification. This means there are no hidden costs, making it one of the more affordable options in Rishikesh.
Yes, Rishikesh is considered one of the safest destinations in India for solo travelers. This means even solo female travelers can feel comfortable. The city has a calm and spiritual environment, and areas like Tapovan are peaceful and tourist-friendly. Many international students travel alone each year without issues. Support for airport pickup and travel planning is also available
The schedule is structured, balanced, and immersive. Your day starts early with Hatha yoga, followed by pranayama and breakfast. Later sessions include Kundalini yoga, meditation, philosophy, and anatomy. Evenings are free for rest or reflection. Weekends include excursions like Himalayan treks, waterfalls, and Ganga Aarti. This means you get both learning and experience in one program.
Yes, you can plan your stay flexibly. You may arrive a few days early to adjust to the environment or stay longer to explore Rishikesh. This helps especially if you are traveling internationally. Extra nights are available at an additional cost, and it’s best to confirm availability in advance.
Most students use a Tourist e-Visa. In simple terms, this is the easiest option. You apply online and usually receive approval within 72 hours. The visa allows stays up to 90 days, which is enough for the course. You can mention “yoga retreat” as your purpose of visit.
The easiest route is via Delhi and Dehradun. You can fly into Delhi (DEL), then take a domestic flight to Dehradun (DED), which is about 45 minutes from the retreat. Alternatively, you can travel by train or taxi from Delhi, which takes 5–6 hours. Airport pickup can be arranged if needed.
My time at Mira Yoga Retreat was truly transformative. The teachers' depth of knowledge and the serene environment helped me connect with yoga on a much deeper level.
The 100-hour course provided the perfect foundation for my yoga journey. The small class sizes allowed for personalized attention from the teachers.
Mira Yoga Retreat stands out for its authentic approach to yoga. The teachers truly embody what they teach, creating a magical learning environment.
