A Healthy Gut Is Home To Happiness!

Welcome to the kitchen of Vinyasa Yogashala. We have been planning to share this space with you all for a long time now, and here we are – excited, thrilled & definitely hungry! Handling a kitchen is not a one-man army; a whole force works together to serve a soul that sees nothing but a plate full of delicious and nutritious meals after a hectic yet productive day in class. We understand how food plays a vital role in our development, especially during the course, and that’s a reason why our team prepares some of the most mouthwatering dishes backed by healthy, organic & pure natural fruits, food, spices, and other products.

Everything has a taste of its own, from farm-picked berries to organically grown potatoes, which are then cooked with flavours poured by our talented chefs. Curious to know how we prepare our meals and ensure everything is served according to a standard that demands extreme attention & great effort. How does a well-balanced diet during yoga classes play a crucial role in balancing your hormones and giving energy to your body?

Accommodation & Food

Accommodation

For your stay, you would be given comfortable, pleasant, and hygienic rooms. Every single room would have a personal attached bathroom coupled with both cold and hot water. Apart from this, the rooms will be endowed with a free Wi-Fi and essential amenities for daily needs. You can pick a shared room or opt for a solo one too.

Equipped with proper furniture
Attached bathrooms
Both running cold and hot water
Unlimited Wi-Fi free of cost
Water throughout the day
Safety with CCTV

Food

Special attention is given to food. You would be given proper breakfast, lunch, and dinner. These foods will be vegetarian and proper attention is given to high nutritious ingredients. The meals would be catered with fresh fruits, salad, and healthy beverages. You also have the ease of opting for gluten-free food too. It would be as per the needs of the aspirants. Please note you have to inform us well in time about your choices.

Message From Our Chef For You

In Rishikesh at Upasana Yoga School, there exists a talented chef whose culinary expertise goes hand-in-hand with the principles of Saatvik food. Meet Chef Sunil, a culinary maestro dedicated to nourishing the minds and bodies of aspiring yogis on their transformative journey.

His deep understanding of Saatvik food sets Chef Sunil apart—a concept rooted in yogic philosophy emphasising purity, balance, and nourishment. With meticulous care, he curates a menu that complements the students' yoga practice, incorporating seasonal produce, whole grains, and spices known for their healing properties. Each dish reflects his dedication to holistic well-being, from vibrant salads with organic greens to soul-soothing lentil stews.

Beyond his culinary prowess, Chef Sunil's warm personality and genuine love for his craft create an enchanting dining experience. His infectious enthusiasm fosters a sense of community and appreciation for the connection between food, mind, and spirit.

Chef Sunil's commitment to sustainability is another facet of his remarkable character. He champions using eco-friendly practices in the kitchen, such as reducing food waste, composting, and supporting local farmers. His passion for ethical sourcing and mindful cooking resonates with the students, inspiring them to carry these values beyond their yoga journey.

Chef Sunil inspires yoga teacher training, elevating the dining experience to a sublime and harmonious union of taste, health, and consciousness. His culinary creations serve as a reminder that food can be a conduit for self-care and a catalyst for personal transformation. As the students savour their Saatvik meals, they are grateful for Chef Sunil's culinary artistry's profound impact on their journey towards becoming enlightened yogis.

"Be it vegan, gluten-free, food without spices, or if you have any specific food requirement, you are served what you are comfortable consuming. The best part at Upasana Yoga School is you eat organic fruits and vegetables, freshly sourced from our farms and then cooked by our fantastic chef. When our students eat healthy and fresh, the energy they absorb through " food is helpful in their training."
Chef. Name

Know About Our Kitchen Staff & Menu

Curriculum - 100 Hour Multi-Style Yoga Teacher Training Course

Mantra & Mantra Chanting

Mantra

Mantras are sacred sounds, words, or phrases which are recited to attain spiritual attention. In other words, a mantra is a tool of the mind. It helps the mind in focusing better.

Art of Mantra
Science of Mantra
Power of Mantra
Formation of Mantra
Mantra as a Religion
Vibration of Sound

Mantra Chanting

Mantra Chanting is a powerful tool which develops a spiritual connection inside you. It, in turn, creates a balance between the body, mind, and spirit.

How to chant the mantra properly?
Om Mantra
Peaceful Shiva Mantra
Energetic Durga Mantra
Kundalini Mantra
Ganesha Mantra for removing hurdles
Joyous Krishna Mantra
Gayatri Mantra for the purification of the mind
Sahana Mantra for Guru Disciple Study
Guru Mantra for paying homage to Guru
Early Morning Chant - asato ma sadgamaya, tamaso ma jyotirgamaya, mrtyorma amrtam gamaya, om shanti shanti shanti ||
Surrender Mantra - twameva mata cha pita twameva, tvameva bandhushcha sakha tvameva, tvameva vidya dravinam tvameva, tvameva sarvam mama deva deva ||
Maha Mritunjaya Mantra - Om Tryambak Yajamahe, Sugandhim Pushtee-Vardhanam, Urvarukmeva Bandhanaan, Mrtyoh-Mrukshiya MaaMmrataat
Patanjali Mantra (Yogenacittasya)
Suryanamaskar 12 Mantra - Om Mitraaya Namaha, Om Ravaye Namaha, Om Suryaaya Namaha, Om Bhaanave Namaha, Om Khagaya Namaha, Om Pooshne Namaha, Om Hiranyagarbhaaya Namaha, Om Mareechaye Namaha, Om Adityaaya Namaha, Om Savitre Namaha, Om Aarkaaya Namaha, Om Bhaskaraaya Namaha

Traditional Hatha Yoga

Traditional Hatha Yoga sessions conducted by our school are a positive workout for one's physical and mental wellness. It originated years ago with the aim to attain health and peace. The practice also benefits you with strength and flexibility.

PavanMuktasana series 1 (15 practices)
PavanMuktasana series 2 (10 practices)
PavanMuktasana series 3 (10 practices)
Centering postures series (Yoga Sequence Builder) (5 practices)
Surya Namaskar (Sun Salutation) (12 asana series)
Chandra Namaskar (Moon Salutation) (12 Asana Series)
Standing postures series (10 practices)
Kneeling postures series (5 practices)
Sitting Postures series (10 practices)
Forward bending postures series (5 practices)
Backward bending postures series (5 practices)
Supine postures series (6 practices)
Prone Postures series (5 practices)
Fire Series series (5 practices)
Inversions series (5 practices)
Twisting postures series (5 practices)
Balancing Postures series (5 practices)
Relaxing Posture series (5 practices)
Meditative Asana Series (5 practices)

Overall you will learn 140 series of asanas.

Theory of Hatha Yoga

You have done practice sessions but what about theory? It is also as important as practice sessions. If you are not theoretically aware of Hatha yoga and its elements, you are not able to practice it well.

Hatha Yoga Philosophy
Ancient Scriptures & Texts of Hatha Yoga
Aim and Objectives
Yoga as a Therapy
Yoga as Balancing
Connection of Hatha Yoga with Chakras, Nadis, Kundalini, and the Subtle Body

Ashtanga Yoga

More than a teaching session conducted by yog gurus, Ashtanga Yoga is a self-assisted and practice class. All students are doing the same sequence and postures, supported by experienced teachers.

Introduction
History
Awakening the Inner Fire
The Breath of Life (Prana)
Chakras
Eight Limbs of Yoga (Ashtanga Yoga)
The practice of K.Pattabhi Jois
Bandha practice
Drishti (Focusing the Attention)
Cleansing & Purification
Developing a pious platform for yogic practice
Use of yoga props and instruments
Sun Salutation A & B (week 1) - Surya Namaskar Series A & B
Standing Asana Series (week 2)
Sitting Asana Series (Week 3)
Finishing Asana Series (Week 3)
Teaching Practices (Traditional & Mysore Style- Week 4)
Padangustasana (Big toes Posture)
Pada hastasana (Hand under foot posture)
Utthita trikoṇasana (A+B) (Triangle posture)
Utthita parsvakonasana (A+B) (Extended side angle pose)
Prasarita padottanasana (A,B,C,D) (Intense wide leg stretch)
Parsvottanasana (Intense side stretch posture)
Utthita Trikoṇasana (A+B) Triangle posture
Utthita Parsvakonasana (A+B) Extended side angle pose
Prasarita Padottanasana (A,B,C,D) - Intense wide leg stretch
Parsvottanasana – Intense side stretch posture
Utthita Hasta Padangusṭasana- hand to big toe posture
Ardha bandha padmottanasana (Half-bound lotus forward bend)
Utkatasana (Fierce pose)
Virabhadrasana (Warrier pose) A+B
Dandasana (Staff pose)
Pascimattanasana (Intense west stretch or sitting forward bend)
Purvattanasana (Intense east stretch)
Ardha bandha padma pascimattanasana (Half bound lotus forward bend)
Tiryangmukha Eka pada pascimattanasana (Reverse the leg, one leg intense stretch)
Janusirsasana (Head-to-knee pose)
Marichyasana (Leg Binding Pose)
Navasana (Boat Pose)
Bhujapiḍasana (Shoulder Pressure Pose)
Kurmasana (Tortoise Pose)
Suptakurmasana (Reclining Turtle Pose Yoga)
Garbhapindasana (Womb Pose)
Kukkutasana (Cockerel Pose, or Rooster Posture)
Baddha Konasana (Bound Angle Pose, Butterfly Pos
Upavistha Konasana (Seated Angle Posture)
Suptakonasana
Supta Padangustasna
Ubhaya Padangustasna
Urdhvamukha Pascimattanasana
Setubandhasana (Bridge Pose)

Finishing Postures

Urdhva Dhanurasana (upward bow posture)
Salaṁba sarvangasana (shoulder stand posture)
Halasana (plough posture)
Karṇa pidasana (ear pressure posture)
Pindasana (Embryo Pose)
Matsyasana (Fish Pose)
Uttanapadasana (Leg Lifting Posture)
Chakrasana (Wheel Pose)
Shirshasana (Yoga Headstand)
Baddhapadmāsana (Bound Lotus Posture)
Yoga Mudra
Padmasana (Lotus Pose)
Utpluthiḥ
Savasana (Corpse Pose)

Pranayama (Breathing Practices)

Prana, the life energy Yama means control. It is the foundation practice of traditional form of yoga. It is not just a breathing practice but much more than this. The class of pranayama reveals its secrets and the power of pranayama to gain the right health, peace, and balance.

The four week course offers a different experience, such as,

Week 1: Step wise knowledge of pranayama and building strength.

Week 2: From the beginning to the deep core of pranayama.

Week 3: Advance practice by holding the breath and manifesting chakra awareness.

Week 4: Teaching practice while moving to the master level of the breath.

Pranayama Topics:

Definition of Prana
Definition of Pranayama
Definition of breath
Connection of the Prana and the breath
Importance of Pranayama
Benefits of Pranayama
Preparing ourselves to practice pranayama
Aspects of Breathing
Ancient Texts of Breathing
General understanding
Knowledge of nostrils
Activating nostrils for pranayama
Secrets of Pranayama
Breath flow in 5 elements
Unit of Prana
Function of Prana
Three levels of Prana
Three Gunas
Flow of Prana
Quality of breath
Imbalance of Prana
Retention of breath
6 Sitting postures for Pranayama practices
Breathing pattern
Chakras and Kundalini connect with Prana

Beginners and Intermediate Practices of Pranayama

Clavicular Pranayama
Thoracic Pranayama
Diaphragmatic Pranayama
Yogic Pranayama
Pranava Pranayama (Om Meditation Breathing)
Nadi Shodhana Pranayama or Anulom Vilom Pranayama
Bhastrika Pranayama (Bellows Breath)
Kapalbhati Pranayama (Skull Shining Breath)
Bhramari Pranayama (Humming Bee Breath)
Ujjayi Pranayama (Ocean Breath)
Sitali Pranayama (Cooling Breath)
Sitkari Pranayama (Hissing Breath)
Murcha Pranayama (Swooning Breath Yoga)
Surya Bhedi Pranayama (Right Nostril Breathing)
Chandra Bhedi Pranayama (Left Nostril Breathing)

Meditation (Dhyana)

Just like you involve your body in physical exercise for its benefits, in the same way, meditation is an exercise for mental health. With the power of meditation, you can control your mind and block negative and unnecessary thoughts. You enter into a deep state of relaxation where peace is the ultimate goal.

During the meditation class, you are advised to sit quietly by keeping your focus on a single thing. It helps you in eliminating tension and stress. With the 100 Hours yoga teacher training course, you get to learn basic and intermediate techniques of meditation. The four weeks program work as,

Week 1: Introducing Meditation and Building Foundation

Week 2: Making the mind able to focus on a single aspect with concentration process and exercises.

Week 3: Meditation Techniques

Week 4: Chakra Awareness and Kundalini Meditation

What'll you learn?

What is Meditation?
History and Origin of Meditation
How to prepare yourself for Meditation?
What Meditation is actually?
What Meditation is not?
Why to meditate?
How to meditate?
Where to meditate?
When to meditate?
Philosophy of Meditation
Meditation Traditions
Meditation Scriptures
Aim and Objectives of Meditation
Sitting Positions
How to Sit Correctly
Preliminary Practices Before Practicing Meditation
Diaphragmatic Breathing in Meditation
Correct Breathing in Meditation
How to Relax in Meditation?
Lifestyle in Meditation
Diet of Meditation
Why should one sleep while meditating?
What are the rules of meditation?

Styles of Meditation Practices

Himalayan Meditation Practices

Basics Foundation Meditation Practice
Breath- Mind- Mantra Awareness
Trataka Meditation

Nada Meditation Practices

Music Meditation
Om Meditation
Mantra Power Meditation

Active Meditation Practices

Dynamic Moving Meditation (Osho)
Buddha Walking Meditation
Karma Yoga Meditation
Natraj Meditation
Sufi Meditation
Gaurishankar Meditation
Ajna Chakra Awakening Meditation
Kundalini Active Meditation

Vipassana & Passive Meditation Practices

Breath Awareness (Anapana)
Mindfulness and Sensation
Total Awareness Practice
How to Do Japa (recitation)

Kirtan Even and Creating a Spiritual Vibe

One-Day Silence Meditation

Silence Practice

Yoga Nidra (Psychic Sleep)

Yoga Nidra is also known as Psychic Sleep. The practice creates a state between waking and sleeping. It is a state of consciousness. One can go into this deep and conscious sleep with the practice of guided meditation. Yoga Nidra can also be termed as the victory over sleep. You can relax your mind and complete the sleep of 8 hours in just a short practice of yoga nidra. When you go through the epic, Mahabharata, you get to know that Arjuna (one of the Pandavas) was associated with Yoga Nidra.

The four-week program of Yoga Nidra includes,

Week 1: Basic Relaxation Practices

Week 2: Visualisation Yoga Nidra

Week 3: Chakra Awareness Yoga Nidra

Week 4: Inner Flame Yoga Nidra

What'll you learn?

Basics of Yoga Nidra
Meaning of Yoga Nidra
Purpose of Yoga Nidra
Different Schools of Yoga Nidra
Traditions of Yoga Nidra
Tantric Origin of Yoga Nidra
Lifestyle for Yoga Nidra Practitioners
Rules for Yoga Nidra Practitioners
Benefits of Yoga Nidra
Risks of Yoga Nidra
Difference Between Yoga Nidra and Meditation
Yoga Nidra Experience
Yoga Nidra and Healing
4 States of Consciousness
3 Body Awareness
Tension Relaxation

Yoga Cleansing (Shatkarma)

"Shat" means "Six" and "Karma" means "Actions". Thus, as per yogic science, Shatkarma is six cleansing actions that help to clean your body and mind. It is well described in the Hatha Yoga Tradition. Shatkarma is an important practice to maintain a balance between body and mind and also promote well-being. The practice eliminates toxins from the body and unblocks energy channels.

With the 100 Hours Yoga TTC, you will learn,

Introduction to Shatkarma
Benefits of Shatkarma
Risks of Shatkarma
Who should practice it?
Who should not practice it?
Experiences
Preparation to Shatkarma
Practices After Completing It
Cleansing of Nadis or Energy Channels

Practices that you will learn

Jihwa Dhauti (Tongue Cleansing)
Danta Dhauti (Teeth Cleansing)
Karna Dhauti (Ear Cleansing)
Jalaneti (Cleansing with Water)
Kapalbhati (Mind Cleansing)
Agnisara (Cleansing with Fire)

Yoga Philosophy (Yoga Darshana)

Yoga Philosophy is a powerful subject that can change one's life. Many are confused that it only exists in Patanjali's Yoga Sutras but this is not true. It is the philosophy of life which can also be found in Bhagwat Geeta, Hatha Yoga Pradipika and Upanishads. The basic and main philosophy of yoga is simple, body, mind, and soul are one and one can not separate them.

During the 4 weeks of the 100 Hours Yoga Course, Yoga Philosophy will explain to you the motive of life.

Week 1: The World of Wisdom

Introduction to Indian Culture
Spirituality and Himalayan Tradition
Introduction to the Ancient Scriptures of Yoga and Spirituality
Meaning of Indian Philosophy
Purpose of Indian Philosophy
Introduction to 9 Major Indian Philosophy
What is Yoga Philosophy the Most Important among All?
History of Yoga
Types of Yoga

Week 2: Yoga Sutras of Patanjali

Patanjali and His Work
Introduction to Yoga Sutras Text
Eight Limbs of Yoga (Ahimsa, Satya, Asteya, Brahmacharya, Aparigraha, Saucha, Santosha, and Tapas)
Yamas & Niyamas
Philosophy of Asana & Pranayama
Karmic Science

Week 3: Internal Limbs

Concentration, Meditation, and Samadhi
First Chapter
Second Chapter
Third and Fourth Chapters of Patanjali
Mind and Its Control
Introduction to Bhagavat Geeta & Upanishad

Week 4: Exploring the wisdom of Yoga

Chakras
Nadi
Kundalini
Three Fold Pain
Three Bodies (Sharira)
Pancha kosha
Tri-guna
Mahabhuta (Theory of Elements)

Anatomy & Physiology (Sharir Vijnan)

In yoga, anatomy is a crucial subject for yoga teachers and learners. In the class, you will get to know physical anatomy and spiritual anatomy.

Physical Anatomy

Introduction to Body
Bodily Structures
Body Planes
Anatomical Movements
Bones of the Skull
Cervical Vertebrae
Shoulder Girdle/ Arm Bones/ Pelvic Region
Deformities of the Spine
Lower Extremity
Tendons and Ligaments
Muscular System
Nervous System
Respiratory System

Spiritual Anatomy

Nadi (Energy Channel)
Chakras (Energy Centres)
Kundalini (Prime Energy and Souce of All Creativity)
Pancha kosha (5 Layers)
Pancha Mahabhuta (5 Elements and Body Structure)
Tri-Guna (Three Attributes)

Yoga Therapy

Yoga is the wellness science for nurturing the body, mind and spirit. It is the natural healing process to keep you healthy and free from illness. Yoga therapy uses yoga postures, breathing exercises (pranayama), meditation, and other practices to improve physical and mental well-being. Yoga therapy encourages the amalgamation of the body, mind, and spirit.

In the 100 Hours Yoga Course, you will learn,

Definition of Yoga Therapy
Rules and Regulations of Yoga Therapy
Healing Through Asana, Pranayama and Meditation
Therapy for Common Diseases

Ayurveda

Ayurveda is the oldest and the most natural system of medicine that originated in India years ago. It is approximately 3000 years ago medicinal science. Ayurveda is derived from two words, "Ayur" means "Life" and "Veda" means "Science", thus Ayurveda describes the meaning "Science of Life" or 'Knowledge of Life'. As per Ayurvedic Science, the body is made up of five elements, i.e. Akash (Ether), Vayu (Air), Agni (Fire), Apas (Water), and Prithvi (Earth). These 5 elements create 3 doshas namely, Kapha, Vata and Pitta. When these are balanced, then an individual remains healthy and when these are imbalances, an individual remains ill. Ayurveda helps in balancing all of these to give you a healthy lifestyle.

The 100 Hours Yoga Course explains,

What is Ayurveda?
Ayurvedic Treatment and its Unique Features
Ayurveda and Its Diversified Areas
Ashtanga Ayurveda
Fundamentals of Ayurveda
Panchamahabhuta [Earth (Prithvi), Water (Jal), Fire (Agni), Air (Vayu) and Aether / Space (Aakash)]
Kapha
Vata
Pitta
Prakriti- Know Your Constitution

Mudras

Mudra is a symbolic gesture. It is normally practices with hands and fingers, explaining the flow of energy in the subtle body. It brings a wondrous change in body and mind.

The 100 Hours Yoga Course explains,

Mudras
The Secrets of Mudra
The Position of Elements in the Hands
The Need for Mudra
Advantages of Mudras
Special Guidelines About Mudra
Gyan Mudra (Gesture of Wisdom)
Purn Gyan Mudra (Gesture of Complete Wisdom)
Vairagya Mudra (Gesture of Dispassion)
Abhaya Mudra (Gesture of Fearlessness)
Dhyana Mudra (Meditation Mudra)
Vayu Mudra (Gesture of Air)
Pran Mudra (Gesture of Prana)
Prithvi Mudra (Gesture of Earth)
Surya Mudra (Gesture of Sun)
Varun Mudra (Gesture of God of Water)
Shoonya mudra (Gesture of Openness, Space)
Pran-Apan Mudra (Gesture of Prana Apana)

Bandhas (Energy Lock)

Bandhas is the Sanskrit word which means Lock. The aim of it is to block the energy flow from a particular part of the body. When the lock is opened, then the energy flows properly throughout the body and maintains overall wellness and vitality.

Meaning and Importance of Energy Lock
Why the Energy Lock and How Our Energy Gets Drained
Energy Knots and How to Open Them
Understanding the Three Chakras (Muladhara, Manipura, Visuddhi)
Experience with Energy Lock
Benefits and Risks of Bandha Practices

Practices (Beginners and Intermediate Level)

Agnisar (Preparation to Uddiyana)
Vahir Kumbhaka (External Retention)
Antar Kumbhaka (Internal Rentention)
Ashwini Mudra to prepare Mulabandha
Vajroli Mudra to prepare Mulabandha
Mula bandhas (Root lock)
Uddiyana bandha (Abdominal lock)
Jalandhar Bandha (Throat Lock)

Teaching Methodology

While being a student, it is also necessary to learn to teach. You are on a journey from being a student to a teacher.

Proper sequence
Avoid injuries
Happiness during and after the practice
Work with various styles of yoga and in all levels
Meditative experience
Managing the energy flow
Balancing the energy flow

What you'll learn?

Proper demonstration of a Yoga practice
The proper way to instruct and guide a lesson
Proper alignment of yoga postures
Proper adjustment with/ without props
Yogic personality establishment

Alignment

In yoga, alignment is the right way to perform any asana so that one can minimise the risk of injury and reap maximum benefits from it.

What'll you learn?

Sense of alignment
Role of alignment in daily practice
Balancing prana & chakras
Alignment and 5 koshas
Importance of Alignment
A different aspect of Alignment
Minimising the risk of injuries
Increase the movement of joints
Alignment based on body regions
Upper Limb alignment
Lower Limb alignment
Torso – Thorax - Abdomen – Pelvis Alignment
Alignment of Head & Neck
Alignment of the spine
Basic postures of alignment
Bringing the body into comfortable zone
Balancing the body and mind

Adjustment

Adjustment in yoga is also about learning the correct technique of yoga.

You'll learn,

What is yoga adjustment?
Sense of yoga adjustment
Level of yoga adjustment
Why adjustment is needed in yoga asana
Role of adjustments in yoga asana class
The right technique for perfect adjustment
Bandhas
Dynamics of each asana
How to adjust self adjust in a posture
How to adjust to others during the class
Methods of Adjustment
Tools and props to achieve the peak in the posture
Body weight management
Safety rules
Preparations for adjustment

Yoga For Health

Yogic counselling for a healthy life.
Yogic techniques to use in daily lifestyle.
Yoga cures common diseases like Headaches, migraine, colds, sinus, etc.
Yoga tools for back issues like backache, slipped disk, sciatica, diabetes, thyroid, spinal deformities, obesity, etc.

Evaluation & Certification

Performance during the course
Attendance
Practical asana demonstration test
Written test (Objective and subjective type)
Behavior

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A Culture Of Eating Together - The Indian Way

In our Indian culture, we have a tradition of sitting together and sharing meals in a sacred space that holds a profound significance in strengthening the bonds between family, communities, and friends. We engage in lively conversations, develop a sense of unity & relish the diverse flavours through indigenous dishes. It reflects a story of heritage that highlights life as a celebration of food and an approach that fosters love, togetherness & and a vibrant tapestry of our cultural diversity. So, we sit together, thank God for the food, and nourish ourselves with everything wholesome.

Ganga Aarti

Rafting

Vashishtha Cave

Waterfall

Kunjapuri Temple

Ganga Beach

Breackfast

Porridge (Oats / Multigrain / Crack Wheats) / Poha / Upama / Uttapam / Idali (MTR) + Coconut ChattaniHome Made Muesli with Curd.
Chilla & Ragi Pancake/ Chocolate Pancake.
Toasts (Amul Butter / Bhuira Jam / Dabur Honey) / Sandwich (Veg Cheese / Tomato Cheese).
Fresh Fruits (seasonal fruits).
Indian Masala Tea / Green Tea / Mint Tea / Soya Tea ( for Vegan ).
On Sunday, We serve Indian Paratha with Curd and pickle, Fruits, and tea.

Lunch

Daal (Alternative Change)
Vegetable (Pumpkin / Spinach Curry / Steam vegetable / Chickpea / Mushroom / Mash Potato / Shahi Paneer / Kadai paneer / Shahi Tofu / Kadai Tofu / Fried vegetables / Chana Masala / Malai Kofta)
Rice (Fried Rice / Zeera Rice / Masala Rice / Vegetable Rice / Mutter Rice / Lemon Rice / Soya Rice)Salad (Mix vegetables)
Fresh Fruits (seasonal fruits).
Roasted Papad
Raita (Cucumber / Veg / Plain Curd)

Dinner

Daal (Alternative Change)
Vegetable (pumpkin / Spinach Curry / Steam vegetable / Chickpea / Mushroom / Mash Potato / Shahi Paneer / Kadai paneer / Fried vegetables / Chana Masala / Malai Kofta)
Rice (Fried Rice / Zeera Rice / Masala Rice / Vegetable Rice / Mutter Rice)
Chapati (Spinach / Multigrain / Ragi / Beetroot)
Salad (Mix vegetables / Iceberg)Roasted PapadPasta ( Red / White sauce )Soup (Tomato / vegetable / Hot & Sour / pumpkin / Spinach)

See What Our Students Say About Upasana Yoga School!

Our Spritual Yoga Gurus

Yogini Upasana – Expert Hatha & Ashtanga Yoga Teacher

With over five years of dedicated teaching experience, Yogini Upasana is a highly skilled and passionate yoga instructor specializing in Hatha and Ashtanga Yoga. Based in the yoga capital of the world, Rishikesh, she has guided students from across the globe, helping them deepen their practice and embrace the true essence of yoga.

Upasana is a 500-hour RYT-certified teacher, having completed her advanced training in Rishikesh. Her teaching blends traditional wisdom with modern approaches, ensuring a transformative and holistic experience for practitioners of all levels.

Hatha Yoga Expert

Ashtanga Yoga Expert

Testimonials/Reviews - What Do Students Say About Us?

4.9

Out Of 5 Stars

Overall Rating of 1276+ Total Reviews

Over the past decade, we empowered more than 13K+ awesome Yoga Instructors - who are now successfully teaching on all 6 continents.

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So we do everything to make this the best investment of your life

4.9/5 Stars

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4.9/5 Stars

Yoga Alliance Verified Reviews

4.9/5 Stars

Trustpilot Verified Reviews

student01

When it comes to Yoga, any place that manages to touch you internally , be it mental or emotional , is a good place to learn and to be grateful for and Upasana Yoga School is 1 such place. The people of this place, who manage it, run it & teach here- they are a family and they make you their family by the love & responsibility they share for their students. I'm someone who has done multiple TTCs and yet I was able to learn so much more especially from the Asana classes that are really good, technical & detailed. The excursions that they took us on are going to stay with us forever. The extra activities like sound healing and Kirtan were amazing experiences that were healing on so many different levels. We'll forever be grateful to Ashish ji, Tanu ji, Vinay ji, Rahul ji, Vikas ji, Shivam ji, Deepak, Prithvi, Arushi and the staff for their kindness and support.

Student 1

I always wanted to do a Yoga teacher training course while I was teaching English abroad. My mum introduced me to the wonderful practice of yoga 10 years ago when I was 24 years old. No matter where I am in the world or whatever challenges I face, Yoga has always been my grounding practice. 18 months postpartum, after the birth of my miracle baby boy, I was searching for yoga courses and I gratefully came across the course by Upasana Yoga School. The content by Upasana Yoga School is extremely well spaced out, it is so helpful being a busy mum and I would look forward to my time every day when I would be able to practice an learn. The course is affordable and the guru’s have put through so much knowledge in helping us grow. It’s been a massive transformative journey with understanding myself and every aspect of Yoga. This course is highly recommended and if you have no intention of teaching yoga do this course for yourself. You will gain so much depth and a massive spiritual awakening that is life changing.

Student 2

Just finished the 100H TTC and I am so grateful I choose this school. The teachers were amazing so knowledgeable and helpful. Throughout the course they would answer any question, go over and beyond to help me understand about asanas, yoga philosophy, anatomy, pranayama, meditation and offer their support whenever I needed to. I came here having experience of 3 years doing yoga and even in the first day I was blown away by how much I actually didn't know and how much more knowledge I could get out of this course. The facilities of the school were amazing, the food provided was always super tasty and made with so much care. And most importantly the psychological support and positive reinforcement I got from Ashish, Tanu and all the teachers really made me feel like I was part of their yoga family. If you are looking for not just a yoga class but a life changing experience you should book this school without a second thought.

Student 3

Following the online teacher training. The course is really clear and thorough, very profound. The teachers are very experienced en explain everything very good. It's a very complete course, not only the basics are covered, but they give you so many tips and advice for when you're teaching your own classes. You can ask anything at anytime, always a quick respons. Everyone is so helpful and understanding. I would recommend this course to everyone who wants to take their yoga to a deeper level! I can't wait to follow their courses on location!

Student 4

I'm doing the 100 hours yoga teaching training course and I have been discovering that yoga is a lot more than I thought. It has been a rewarding and enchanting experience. All the teachers instruct very well and are so dedicated to what they do. I recommend the online course for people who can manage their own time, for you can study whenever you want, but there is a necessity to separate a time to the readings and videos, for in the course there is a lot of content, which I'm in love with.

Student 5

A life changing experience to live. Teachers are amazing, highly professional and knowledgeable. If you are planning to create a discipline in your life with yoga, this is the place to be. The food is fully vegetarian and healthy with variety of meals. The institute is run by a family so you feel that in every step of your journey in the course, you have someone to take care of you. The accommodation is clean, hygienic and the cleaning service happens everyday, laundry service is also there in case you need.

Student 6

Namaste 🙏 I've completed my 100 hours teacher training course at Upasana Yoga School. To begin with, searching for a good yoga institute is a daunting task. I'm super glad that I chose Upasana Yoga School - it is undoubtedly one of the best yoga institutes in Rishikesh. Period. I was awestruck by the sheer hardwork and sincerity by the staff and faculty to make you feel home and comfortable from day one. The teachers are really knowledgeable and are subject matter experts in their respective fields. Food was delicious and apt for yoga practice. The course was nicely balanced including theory and practicals with enough emphasis on teaching methodology. During our day offs, weekend excursions and fun events were organized, which really rejuvenated the mind and induced a sense of camaraderie among students. I would highly recommend Upasana Yoga School. Definitely coming back again in future for 300 hour course. Thanks! 🙂

Student 7

If your practice is feeling a bit stagnant, Upasana Yoga School is the perfect place to reignite your passion for yoga. With experienced instructors and an open atmosphere, this yoga school provides an environment that promotes growth and self-discovery. In addition, I noticed one amazing thing about this Yoga School: they are not only limited to teachings but also take you on tour in and around Rishikesh. The classes are challenging but accessible, allowing you to take your practice to the next level. Whether you're a beginner or an experienced yogi, Upasana has something for everyone. The beautiful decor and calming energy make it the perfect place to relax and unwind after a long day; even the food is delicious. You'll feel welcomed and at home when you step through the doors. With its commitment to providing high-quality instruction and creating an inclusive space, Upasana Yoga School is the perfect place to deepen your yoga practice. At least it was for me.

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FAQs - Yoga School in Rishikesh India

What are the languages preferred during the course for communication & teaching at Upasana Yoga School in Rishikesh?

We prefer to communicate in English since we receive students from across the globe, so it becomes easier to converse in English. But we also love to teach some important words from the Hindi language since it is widely spoken in Rishikesh, like Namaskara (Hello), Dhanyawaad (Thank you), Swagatam (Welcome), and many more.

Do you charge extra for learning material, or is the cost inclusive in the fee?

We provide books, manuals, and other essential study materials, including the cost you pay during the course. We don't charge anything extra.

How can I reach the premises of Upasana Yoga School in Rishikesh?

It depends on the mode of transportation and the place you are coming from. Although we have provided the complete address on the website, you can reach us here by bus, train, cab, and through flight to Dehradun Airport. Rishikesh is 1.30 hours away from Dehradun by taxi or bus.

Is there medical support or assistance available at school?

Yes, we take every necessary measure for our students regarding their health. We have connections with local doctors who are available for immediate assistance, along with a medicare team available 24*7 for our students and teachers.

Are we allowed gadgets during the class?

You can carry all types of gadgets except those that are harmful or a threat to anyone. Mobile phones, laptops, and tabs can be used only during the classes once and if asked by the school's teachers.

How many students are there in a single batch of a particular course?

There are usually 14-17 students in a single batch of a particular course.

Which Visa should I apply for, and does Upasana Yoga School help us avail?

You can apply for a tourist visa. As your chosen school for YTTC, it is our responsibility to guide and help you with visa assistance, but we aren't fully responsible for the same. We are limited to verbal assistance only. But if you apply for an e-tourist visa, that's even better and easy. Apply for a minimum of 30 days of tourist visa if you are applying for individual courses like 100 hour YTTC or 300 hour YTTC, but if you are applying for 500 hour YTTC, you should apply for a minimum of 60 days.

Do I need to bring my own yoga equipment for the course?

No, we provide a complete yoga kit; all you have to bring along is the passion for learning & dedication toward the course.

What type of courses does Upasana Yoga School provide to students?

100 Hour Yoga Teacher Training Course, 100 Hour Yoga Teacher Training Course, 300 Hour Yoga TTC, 500 Hour Yoga TTC, Yin-Yang Yoga, Prenatal and Postnatal YTTC, Aerial Yoga, and other Yoga Retreats.

Do you provide complete course details for different training courses?

Each training program is designed according to the structure and respected process. We constantly inform students about their classes, timings, facilities available, and everything covered under the course during that time. It is our duty to maintain transparency and let our students feel more confident in their learning journey.