102. Welcome to Your 200-Hour, 300-Hour or 100-Hour Yoga Teacher Training Course in Rishikesh

Published on August 3, 2026

Essential guidance for new Yoga students on learning, practicing safely, caring for one another, staying healthy, and receiving the deepest value from the course.

By Kumbhaki Yogi Dhruvaji (MSc), founder of the Antistress Foundation 501(c)(3)

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Dear Yoga students,

Welcome to the first day of your respective Yoga Teacher Training course in Rishikesh.

You may have arrived with excitement, hope, uncertainty, curiosity, tiredness, or many emotions at the same time. Some of you may have practised Yoga for years, while others may be entering a Yoga school for the first time.

Whatever has brought you here, you are welcome.

You do not need to already be flexible, spiritual, knowledgeable, disciplined, or confident. You have come here to learn, not to prove yourself.

Please read these points slowly. You are not expected to remember everything immediately. Return to them whenever you feel tired, overwhelmed, confused, physically unwell, emotionally hurt, or uncertain about how to continue.

The Most Important Things to Remember

1. Come exactly as you are

You do not need to already be flexible, spiritual, knowledgeable, disciplined, or confident.
You have come here to learn, not to prove yourself.

2. This course is a journey, not an examination of your worth

Your value is not determined by how well you perform an asana, remember Sanskrit words, or speak in front of others.
The purpose is growth, understanding, experience, and transformation.

3. You do not have to believe everything immediately

Listen openly, practise sincerely, observe your own experience, and then form your understanding.
Healthy and respectful questions are welcome.

4. Yoga is much more than physical postures

The course includes the body, breath, mind, behaviour, awareness, philosophy, lifestyle, communication, and teaching skills.
Asana is one important part of Yoga, but it is not the whole of Yoga.

5. Do not compare your body or progress

Every person has a different body structure, history, nervous system, health condition, and pace of learning.
The person beside you is not your standard.

6. Pain is not a sign of progress

Effort may be present, but sharp pain, joint pain, dizziness, nausea, numbness, breathlessness, or unusual discomfort should never be ignored.
Inform the teacher instead of silently forcing yourself.

7. Practise at seventy or eighty percent, not one hundred percent

Keep some energy and capacity in reserve.
Yoga should gradually build strength and stability, not exhaust you every day.

8. Rest is also part of Yoga

Taking Balasana, lying down, reducing repetitions, using a prop, or observing a practice is not failure.
Conscious rest is a sign of intelligence and self-awareness.

9. The course will contain a great deal of knowledge

You are not expected to understand or remember everything immediately.
Important principles will become clearer through repetition and practice.

10. Focus on a few essential lessons each day

At the end of each day, ask yourself:

What are the three main things I understood today?
What did I experience directly?
What do I need to revise?
What question would I like to ask?

11. Understanding is more important than memorisation

Sanskrit names, anatomy terms, philosophy, sequencing, and teaching language will come gradually.
First understand the meaning and purpose; terminology can follow.

12. Consistency is more valuable than intensity

A moderate practice performed regularly creates deeper change than occasional extreme effort.
Do not become overenthusiastic during the first few days and then become exhausted.

13. Your body may need time to adapt

New schedules, food, weather, walking, early mornings, asana, pranayama, and emotional experiences can affect the body.
Give yourself time rather than becoming worried about every temporary difficulty.

14. Communicate honestly with the teachers

Tell the teachers about injuries, surgeries, medications, pregnancy, blood-pressure problems, vertigo, panic attacks, chronic pain, or other relevant conditions.
Teachers can only support what they know about.

15. Questions are welcome, but every answer may not come immediately

Some questions require practice and personal observation, not only verbal explanation.
Write your questions down and return to them later.

16. Yoga is experiential

Knowing the definition of concentration is different from concentrating.
Knowing the benefits of pranayama is different from experiencing the breath.
Give importance to direct practice.

17. There may be different viewpoints

Anatomy, traditional Yoga, Ayurveda, modern research, different lineages, and individual teachers may sometimes explain the same subject differently.
Learn to understand the context rather than immediately deciding that one side must be completely wrong.

18. Respect your present limitations without making them permanent

Accept where you are today, but remain open to gradual development.
Acceptance does not mean stagnation.

19. Discipline should not become self-punishment

Follow the schedule sincerely, but do not use Yoga to attack, shame, or force yourself.
True discipline contains steadiness, patience, responsibility, and compassion.

20. Teacher training is not only about becoming a professional teacher

Even if you do not teach immediately, you can become a more aware and responsible practitioner.
The course can improve how you understand your body, breath, mind, relationships, and life.

Understanding the Value of the Course

21. Understand the meaning of 200 hours

These are not merely attendance hours.
They are an introduction to a lifelong field of study and practice.

22. Recognise what you may gain

You may develop:

a personal practice,
greater bodily awareness,
a better understanding of breath and mind,
foundational teaching skills,
confidence in guiding beginners safely,
and a clearer relationship with Yoga beyond social-media images.

23. Transformation may be subtle

The greatest change may not be a difficult posture.
It may be better self-awareness, patience, emotional steadiness, discipline, kindness, or clarity.

24. Notice small changes

Observe changes in:

how you sit,
how you breathe,
how you react,
how you speak,
how quickly you become disturbed,
and how consciously you recover.

25. Do not judge the whole course from one class

Some subjects will immediately appeal to you; others may take time.
What feels unimportant today may later become essential.

26. Participate rather than merely consume

The course is not entertainment.
Its value partly depends on your attention, questions, practice, revision, and sincerity.

27. Maintain a beginner's mind

Even if you have practised Yoga before, remain open.
Previous experience can help, but it can also create assumptions.

28. Understand that repetition is intentional

Important ideas may be repeated because repetition converts information into understanding.
Repetition is not necessarily a lack of new content.

29. Keep realistic expectations

In a few weeks, you will not master all of Yoga.
You can receive a strong foundation, a useful map, and a direction for continued learning.

30. Understand what the certificate means

A certificate recognises the completion of foundational training.
It does not mean that learning has ended or that you have mastered every student, condition, or practice.

Preventing Information Overload

31. Do not try to write down every sentence

Listen first.
Understand the main idea.
Note only the essential points.

32. Use the three-point method

At the end of each day, write:

Three things I learned.
One thing I experienced.
One question I still have.

33. Learn in layers

First: understand the basic meaning.
Second: understand the practical application.
Third: explore the deeper philosophy or technical detail.
You do not need to absorb every layer at once.

34. Allow temporary confusion

Confusion is normal when entering a large subject.
Clarity often comes after several related classes.

35. Do not study late into the night every day

Sleep is necessary for learning, recovery, memory, immunity, and emotional balance.
Overstudy can reduce the benefit of the next day's classes.

36. Revise a little every day

Ten or twenty minutes of calm revision is often more effective than several hours of anxious study.
Regular revision is better than last-minute pressure.

37. Do not try to perfect every practice immediately

First learn the general form.
Then improve alignment, breathing, awareness, and teaching details gradually.

Preventing Excessive Physical Strain

38. Do not compete in asana

Competition can make you ignore pain and lose awareness.
Yoga is not about winning a posture.

39. Do not copy the most flexible person

Flexibility does not automatically indicate strength, stability, awareness, wisdom, or teaching ability.
Work with your own body.

40. Modify without embarrassment

You may:

use props,
bend the knees,
reduce the range,
rest between repetitions,
or skip a technique when medically necessary.

41. Do not force breath retention

Breath practices should be learned progressively.
Immediately report dizziness, panic, chest discomfort, unusual pressure, or a feeling that you may faint.

42. Eat and hydrate intelligently

Avoid both overeating before practice and practising in a state of severe weakness.
Observe how the climate, food, and schedule affect you.

43. Recovery matters

Proper meals, sleep, quiet time, relaxation, and gentle walking are part of the training.
More practice is not always better practice.

44. Inform the teachers early

A small discomfort is easier to manage before it becomes a serious injury.
Do not wait until you can no longer practise.

Psychological and Emotional Safety

45. Yoga may sometimes bring emotions to the surface

Changes in routine, silence, physical practice, breathwork, and self-reflection may make emotions more noticeable.
This does not always mean that something is going wrong.

You are not required to reveal private experiences publicly.
Your personal and emotional boundaries should be respected.

47. Help create a non-judgmental group

Students may come from different countries, religions, professions, ages, bodies, and life experiences.
Let diversity become a source of learning rather than division.

48. Respect confidentiality

Personal things shared within the group should not become gossip outside it.
Protect one another's dignity.

49. Do not diagnose one another

Learning a few concepts of anatomy, psychology, chakras, energy, or Ayurveda does not qualify you to label your classmates.
Listen with humility.

50. Ask for appropriate support when needed

Yoga teachers can provide educational and practical support.
Serious medical or psychological difficulties may require qualified healthcare professionals.

When You Feel Unwell, Hurt, or Emotionally Overwhelmed

51. Do not hide illness or discomfort

If you feel physically unwell, inform the reception or a teacher immediately.
Do not wait until the condition becomes severe.

52. Ask for help early

If you need rest, medical support, a change in food, a classroom modification, or help understanding what to do, please ask.
Seeking help is responsible, not weak.

53. Past emotional hurt may become more noticeable

Quietness, meditation, fatigue, unfamiliar surroundings, or deep practice may bring old memories and emotions to the surface.
Meet them gently rather than judging yourself.

54. Do not force yourself to process everything alone

Speak privately with a trusted teacher, mentor, school representative, or suitable professional.
You are not expected to solve your whole past during one course.

55. Give yourself permission to pause

If an emotional experience becomes too intense, you may rest, sit quietly, take a gentle walk, or step out after informing the teacher.
Returning to stability is more important than completing every minute of a class.

56. If someone hurts you, do not react immediately in anger

First give yourself a little space to breathe, settle, and understand what happened.
A calm response protects both truth and dignity.

57. Speak directly and kindly when possible

Explain what happened, how it affected you, and what would help.
Avoid accusation, public humiliation, and gossip.

58. Ask for mediation when needed

If the matter cannot be resolved comfortably, ask a teacher, mentor, or reception team member to help.
You do not need to manage a difficult conflict alone.

59. Do not spiritualise genuine harm

Kindness does not mean silently accepting repeated disrespect, manipulation, harassment, or unsafe behaviour.
Clear boundaries are also a form of Yoga.

60. Let difficult moments become opportunities for awareness

Notice your reactions without suppressing them.
Try to respond with truth, steadiness, and compassion rather than revenge.

Loving and Helping One Another During the Course

61. Remember that everyone may be carrying something unseen

A classmate may be tired, homesick, afraid, physically uncomfortable, or emotionally sensitive.
A little patience can make a great difference.

62. Help without controlling

Offer support, but do not force advice, treatment, touch, food, or spiritual explanations upon another person.
Ask what kind of help they would actually appreciate.

63. Use kind and simple words

You may say:

“Are you feeling all right?”
“Would you like me to call someone?”
“Would you like some quiet space?”
“Can I accompany you to reception?”
“How may I support you?”

64. Do not make another person's weakness into gossip

If someone becomes ill, cries, struggles in class, or shares something personal, protect their privacy.
Compassion should never become curiosity or entertainment.

65. Include people who seem alone

Invite them gently to join a meal, a walk, or a conversation.
Do not pressure them if they need solitude.

66. Encourage one another without comparison

Celebrate sincerity, courage, consistency, and kindness.
Do not praise only flexibility, advanced postures, or outward performance.

67. Let the group become a place of mutual care

You are not responsible for solving every problem of every student.
You can still create an atmosphere in which nobody feels invisible.

Sleep, Food, Hygiene, and Daily Health

68. Protect your sleep at all costs

Sufficient sleep is essential for learning, physical recovery, digestion, immunity, memory, and emotional stability.
Do not sacrifice sleep for unnecessary socialising, mobile-phone use, late-night study, or sightseeing.

69. Create a calm evening routine

Prepare for the next day early.
Reduce screens, loud conversation, heavy food, and stimulation before sleep.

70. Tell the school if you are repeatedly unable to sleep

Noise, room conditions, anxiety, illness, or schedule difficulties may sometimes be addressed.
Ask for help instead of suffering silently throughout the course.

71. Be careful when eating outside

Choose clean and reputable places.
Be cautious with uncovered food, stale food, cut fruit left outside, unsafe water, poorly stored dairy, raw salads, and unhygienic street food.

72. Do not let excitement override common sense

Rishikesh offers many interesting foods and drinks, but your body may not tolerate everything during an intensive course.
Try unfamiliar foods carefully and in small amounts.

73. Avoid foods and beverages that do not suit you

Do not consume something merely because other students enjoy it or call it healthy.
Observe how your body responds to dairy, gluten, caffeine, spicy food, fried food, sugar, cold drinks, raw food, or any personal trigger.

74. Avoid excessive caffeine, stimulants, and intoxicants

They can disturb sleep, digestion, hydration, mood, and the quality of practice.
A Yoga training is easier when the nervous system is not repeatedly overstimulated.

75. Drink safe water

Use properly filtered or sealed drinking water.
Carry water when going out, especially in warm weather or during long walks.

76. Do not ignore digestive illness

Vomiting, persistent diarrhoea, severe cramps, fever, dehydration, or inability to eat requires prompt attention.
Inform reception immediately and seek proper medical guidance when necessary.

77. Keep basic hygiene with care

Wash your hands before eating.
Keep your mat, clothing, bottle, room, and personal items clean.
Do not share bottles, towels, or personal-care items.

78. Do not practise intensely when acutely unwell

Fever, severe weakness, vomiting, diarrhoea, chest pain, fainting, or a significant infection may require rest and medical assessment.
Missing one class is better than worsening an illness.

Nature, Solitude, and Rishikesh

79. Spend some time in nature

Rishikesh offers the Ganga, hills, trees, open skies, and peaceful walking areas.
Let nature support your nervous system and give your mind space to settle.

80. Go into nature gently, not as another achievement

You do not need to complete a difficult trek or take hundreds of photographs.
A quiet walk, sitting near the river, or observing the sky can be enough.

81. Walk with awareness

Notice the breath, sounds, colours, temperature, and sensation of your feet touching the ground.
Let the walk become a simple meditation.

82. Respect personal safety outdoors

Prefer safe and known routes.
Avoid isolated places after dark, risky river areas, unsafe cliffs, unknown trails, and going alone where you may not receive help.

83. Respect the Ganga and the natural environment

Do not litter, pollute, or leave plastic behind.
Let reverence be expressed through your behaviour.

84. Allow some time without your phone

Do not fill every free moment with messages, photographs, videos, and social media.
Give your mind a chance to return to itself.

Choosing Friends and Protecting Your Mental Environment

85. Choose your company wisely

Spend time with people who support your health, learning, peace, and discipline.
Friendship should help you become clearer, not more disturbed.

86. Be careful with people you meet outside the school

Rishikesh attracts many sincere people, but not every stranger, healer, teacher, guide, or spiritual claim should be trusted immediately.
Take time before giving someone your trust, money, personal information, or emotional dependence.

87. Avoid unnecessary negative energy

Reduce gossip, constant complaining, arguments, fear-based discussions, and groups that repeatedly disturb your peace.
Protecting your mind does not require judging or hating anyone.

88. Keep healthy boundaries

You may be kind without becoming available to everyone.
You may say no to invitations, substances, practices, trips, treatments, or relationships that do not feel safe or suitable.

Asking the School for Help

89. Reception is there to support you

If you feel unwell, confused, unsafe, uncomfortable, or in need of a practical change, please speak to reception promptly.
Do not assume that the school already knows what you are experiencing.

90. Ask clearly for what you need

You may request help regarding:

health support,
food concerns,
room difficulties,
schedule confusion,
classroom needs,
interpersonal concerns,
safety,
or communication with a teacher.

91. Do not wait until the end of the course

A concern that is shared early may be resolved early.
Waiting for weeks can allow a small issue to become a large one.

92. Give kind feedback after class

Tell the teacher what helped you.
Appreciation encourages teachers and helps them understand what is working.

93. Kindly request changes when necessary