A Typical Day in 200‑Hour Yoga Teacher Training in Rishikesh at Moola Yoga
If you're curious what a typical day feels like at our 200‑hour Yoga Teacher Training in Rishikesh, here’s a peek behind the scenes.
Dawn: Mantra Chanting & Kriyas (06:30 – 07:00)
Start your day with sacred sound and energetic purification
Each morning begins with mantra chanting or kriyas—a gentle yet powerful way to center the mind, open the throat and energy channels, and set an uplifting tone for the day ahead. This practice helps deepen presence and connect to the subtle vibration of yoga.
Ashtanga Vinyasa (07:00 – 08:30)
Build discipline and strength through a daily dynamic practice. Every morning at Moola Yoga begins with Ashtanga Vinyasa class. This powerful and structured practice helps develop consistency, inner focus, and strength — both physical and mental. Practicing Ashtanga daily builds discipline and awareness, and sets a strong foundation for self-practice and teaching alike.
Morning Breathwork & Pranayama (08:30 – 09:15)
Expand your breath intelligence with pranayama practices. You’ll learn and practice different breathing techniques (like Nadi Shodhana, Kapalabhati, Ujjayi, etc.) and explore their effects on mind-body balance. This is a key pillar for any aspiring teacher and a grounding anchor in your daily rhythm.
Breakfast: Nourish yourself (09:15 – 10:00)
A light and sattvic start to the day. After morning practice, you can enjoy a nourishing sattvic breakfast — designed to energize without heaviness. Fresh fruits, grains, and herbal teas support clarity, lightness, and focus for the full day ahead. It’s the kind of meal that leaves you feeling grounded and gently awake, ready to absorb and continue to learn.
Mid‑Morning: Yoga Philosophy / Ayurveda (10:00 – 11:15)
Exploring yoga beyond the mat. After breakfast we explore the heart of yoga philosophy. These sessions aren’t about memorising texts. They’re about slowing down, asking questions, and reflecting on what yoga really means in daily life, this is a philosophy class after all - you’re here to question everything. Through the Yoga Sutras, the Bhagavad Gita, and open conversation, we begin to see how ancient wisdom can meet us exactly where we are. This class helps you understand what Yoga truly is.
Ayurveda in the Final Week: In the final week of the training, you’ll also enjoy three special Ayurveda classes taught by our very own Ayurvedic doctor, offering insight into yogic lifestyle, daily rhythms (dinacharya), and understanding your unique constitution. You’ll learn how to live your life according to Ayurveda which ties in with the Yogic principles.
BONUS: Included: 1-on-1 Ayurvedic Consultation
Alongside these classes, you’ll receive a personal Ayurvedic consultation, giving you tailored guidance for your body type, digestion, lifestyle, and health. This is a rare and valuable opportunity to deepen your self-awareness and integrate holistic tools that support your practice and your life. Here the doctor will read your energy channels to help prescribe you what you need.
Late Morning: Anatomy or Art of Teaching (11:30 – 12:30)
Building confidence through knowledge and practice. This class alternates between Anatomy and the Art of Teaching, depending on the day. In Anatomy, we explore the body in a practical, accessible way—understanding how bones, muscles, and joints relate to movement and safety in yoga. On Art of Teaching days, we shift focus to sequencing, language, presence, and how to hold space for others. Whether it's understanding the physical body or refining your teaching voice, this hour is about growing into a confident, informed teacher.
Lunch Break & Rest (12:30 – 15:00)
Nourish the body, pause the mind. Our vegetarian lunch is warm, freshly prepared, and thoughtfully sattvic — with ingredients that support digestion, energy, and inner balance. Every dish is meant to fuel the body for afternoon classes while keeping the mind clear. Many students find the simplicity and rhythm of lunch a grounding moment in the day. After lunch you have time for rest or/and self study to gain clarity and ensure you ask questions later on if necessary.
Afternoon: Alignment & Adjustment (15:00 – 16:00)
Understanding the posture beneath the pose. In this class, we slow things down to look closely at the structure and intention behind each asana. You’ll learn how to safely guide students through verbal cues, physical adjustments, and the use of props—always with care, clarity, and respect for each body’s uniqueness. It’s not about perfect poses, but about developing a deeper understanding of alignment that supports both safety and subtlety in your teaching. This class helps you to understand the pose fully, practice your adjustments and cues and enhance your own personal practice via improved technique.
Late Afternoon: Hatha / Vinyasa Practice (16:15 – 17:45)
Move with breath, awareness, and ease. This is your second asana class of the day — a Hatha or Vinyasa class where you deepen your embodied experience. We focus on alignment, sequencing, transitions, and refinement of postures. This practice becomes richer as you integrate what you’ve learned in alignment, anatomy, and pranayama. This class helps you to understand the both practices and gain inspiration if you go on to teach yourself.
Tea Break (17:45 – 18:15)
A time to pause to reset and refresh. A small herbal tea and often a light snack offers a moment to stretch your legs, chat softly, or simply sit in quiet observation before the evening session.
Evening: Meditation / Yoga Nidra (18:15 – 19:00)
Cultivate inner stillness and rest awareness. We close the active part of the day with meditation or Yoga Nidra. These practices support awareness of the subtle inner landscape. This session is a doorway inward.
Dinner (19:00 – 20:00)
Eat, connect, reflect, The evening meal is another opportunity for nourishment—and community. Students share reflections, connect, or just enjoy gentle conversation as the sun sets. Our rooftop Ganga view In the mountains offers the perfect view to end the day.
Self Study / Satsang (20:00 – 20:30)
Study, discuss, connect & reflect. This final half hour is reserved for self-study, journaling, group discussions (satsang), or silent contemplation. It’s a soft landing into rest, giving you space to integrate what’s unfolded that day.
Why This Schedule Matters — and Why Our Students Love It
Holistic balance: Each day is designed to blend practice, theory, rest, and reflection — ensuring growth without burnout.
Deep immersion: With two asana sessions, pranayama, meditation, plus anatomy, philosophy, and teaching methodology, you’ll live and breathe yoga.
Personal guidance & integration: Small class sizes at Moola Yoga mean you’ll receive feedback, hands-on assists, and mentorship.
Rooted in Rishikesh energy: There’s something magical about practicing yoga at dawn by the Ganges, hearing temple bells, and being immersed in this spiritual town.
Tailored for future teachers: Every component — alignment, anatomy, teaching methods, philosophy — prepares you to confidently lead your own classes anywhere in the world.
Ready to Experience It for Yourself?
If you’ve been searching for what a day looks like at yoga teacher training in Rishikesh, or wondering whether this path is right for you, we invite you to take the next step. Our schedule is more than just a timetable — it’s a rhythm that supports real transformation, deep connection, and lifelong learning.
👉 Explore our upcoming courses and book your spot today at moolayogarishikesh.com
We can’t wait to welcome you to Rishikesh and support your journey from student to confident, compassionate yoga teacher.
