Hatha yogaMain focus
Postures and alignment
- A typical class
- Poses held and refined one by one
- Role of the breath
- Supports the poses
- Mantra and meditation
- A short closing meditation
- How it feels
- Steady, stretching and grounding
Avatar Yoga School's residential 200 hour Kundalini yoga teacher training in Rishikesh teaches the practices that work with energy: kriyas, pranayama, bandhas, mudras, mantra and meditation, built on a Hatha yoga foundation. In about three weeks you learn to practise and teach them safely.
A 200 hour Kundalini yoga teacher training is a residential course that teaches you to practise and teach Kundalini yoga, the branch of yoga that works with energy through kriyas, breath, bandhas, mantra and meditation. At Avatar Yoga School in Rishikesh it runs for about three weeks, from the 2nd to the 22nd of every month, with classes six days a week.
Kundalini is the Sanskrit word for coiled energy. Yoga texts such as the Hatha Yoga Pradipika and the Shiva Samhita describe it as a latent force at the base of the spine that regular practice can awaken. In class this idea becomes practical: you learn a set of exercises, each with a clear method and a clear purpose.
The course also gives you everything a 200 hour teacher training needs. You study Hatha yoga alignment, philosophy, anatomy and teaching methodology, so you can lead a safe, well planned class. After you finish, you can apply to register as an RYT 200 with Yoga Alliance.
You do not need to know Kundalini yoga beforehand, and you do not need to be flexible. You do need patience, because the practices are repeated, held and sometimes uncomfortable before they become easy. Rishikesh helps: the town is quiet in the early hours, and the Ganga flows close to the school.
If you prefer a more posture based course, see the 200 hour Hatha yoga teacher training. You can also compare the 100 hour and 300 hour courses.
Hatha yoga focuses on postures and alignment. Kundalini yoga builds each class around a kriya, a set sequence that joins movement, breath, mantra and meditation. Our course teaches both, so you get the foundation and the main practice.
Kundalini yoga has a long history. The idea of a coiled energy appears in tantric texts and in Hatha yoga manuals such as the Hatha Yoga Pradipika, and several teaching traditions have shaped how it is taught today. Ask any school which tradition it follows, because the methods and the language differ.
New to both? Start with the 200 hour Hatha yoga teacher training or the shorter 100 hour course.
The course suits yoga teachers who want to add Kundalini, students drawn to breathwork and meditation, and beginners with a sincere practice. You do not need earlier Kundalini experience.
If you already teach Hatha or another style, this course adds a complete system of kriyas, breathwork and meditation, with the teaching skills to share it safely with your students.
You may already sit daily and feel drawn to chanting and breath practice. The course gives that interest a structure, a tradition to learn from and teachers who can answer your questions.
A few months of yoga is enough to start. Teachers introduce each kriya slowly, and the group moves together, so newcomers are never left behind or pushed beyond their limits.
Counsellors, physiotherapists, coaches and bodyworkers often join to add breath and meditation tools to their work. A few weeks away gives you room to practise them yourself first.
The syllabus covers six areas: kundalini kriyas, pranayama and bandhas, a Hatha foundation, mantra and meditation, philosophy and the energy body, and anatomy with teaching methodology.
A kriya is a set sequence that joins posture, breath, hand position, sound and meditation to reach a particular effect. You learn to practise and teach classical kriyas, from warm up and tuning in to the main set, rest and closing meditation.
Study nadi shodhana, kapalabhati, bhastrika, ujjayi and cooling breaths, together with the three bandhas: mula, uddiyana and jalandhara. You learn the safe order, the right duration and the signs that mean you should stop.
Kundalini practice rests on a stable body. Daily Hatha classes teach alignment in the main pose groups, with props and modifications, so you can sit, hold and breathe comfortably for long periods.
Practise chanting with Om and bija mantras, hand positions called mudras and several meditation methods, including silent sitting and yoga nidra. You learn how to lead a group in chanting without strain.
Study the energy body: the chakras, the nadis ida, pingala and sushumna, and the idea of Kundalini shakti. Classes draw on the Hatha Yoga Pradipika, the Shiva Samhita and the Yoga Sutras, and keep the language practical.
Learn how the spine, nervous system and breathing muscles respond to practice, then learn to plan a class, cue clearly and hold a quiet, safe space. You teach short kriyas to your batch and receive feedback.
The balance of subjects can change by batch. Ask the team for the current syllabus before you book.
Avatar Yoga School is a residential school in Swargashram, Rishikesh, where the day is built around practice, study and rest. Here is what you can expect when you train with us.
Kundalini practices are intense, so teachers demonstrate each step, watch your breathing and correct your pose before you hold it longer. You learn why each practice works and when to stop.
Swargashram lies beside the Ganga, away from the louder parts of town. Early mornings are quiet, meals are simple and the routine leaves space for meditation.
You get the dates, the fee and the inclusions in writing before you pay, and nobody pushes you to decide. We will tell you if another course fits you better.
A typical day begins in the early morning with pranayama and meditation and ends with mantra and a longer meditation in the evening. Classes run six days a week and Sunday is free. Timings shift a little with the batch and the season.
Ask for the current timetable
The three weeks build on each other. You begin with foundations, move to longer practices and the energy body, and finish with teaching and a final review.
You learn the basic Hatha poses, the breath and bandha techniques and the structure of a kriya. Teachers watch your practice and set the pace to suit your body.
Kriyas get longer, chanting and meditation deepen, and the lectures on chakras, nadis and the yogic texts connect with what you feel in practice.
You teach short kriya sections to the group, lead a full class, complete a short written assessment and meet your teachers for a final review before graduation day.
Yes, when experienced teachers introduce it step by step. Kundalini practices can be intense, so breathwork and long holds are built up gradually, and you learn to stop when something feels wrong.
Talk to your doctor before you book if you are pregnant or have high blood pressure, a heart condition, epilepsy or a history of panic attacks or trauma. Tell the team about any condition, so the teachers can adapt the practice for you.
Strong feelings can also come up during breathwork and meditation. That is normal for many students. Rest, drink water, tell a teacher and take a break whenever you need one. Nobody expects you to push through.
Avatar Yoga School teaches its 200 hour Kundalini course as a Yoga Alliance program, and graduates can apply to register as RYT 200 teachers. Check the school's registration in the Yoga Alliance online directory before you pay, and ask the team to confirm it in writing.
Yoga Alliance is a non-profit registry rather than a government licence, but studios around the world recognise it. Its 200 hour standard groups the training into four educational categories: techniques, training and practice; yoga humanities; anatomy and physiology; and professional essentials. All 200 hours are classroom hours, and a school may not schedule more than 14 instructional hours in one day.
Kundalini yoga also has other credentials. The Kundalini Research Institute, for example, runs its own separate Level 1 teacher training in the tradition of Yogi Bhajan. Our course is a different program, so decide which credential you need before you book.
The fee depends on the room you choose. It covers tuition, accommodation, vegetarian meals and course materials, per person for the full course. A new batch starts every month.
These sessions are included in the course fee at no extra cost.
Ask the team for the current fee for your batch. The payment page explains the booking advance and refund terms.
The course fee usually covers tuition, accommodation, daily vegetarian meals, course manuals and your certificate. Flights, visa, travel insurance and personal expenses are normally extra.
When you compare prices, look at the full picture. A lower fee that leaves out meals or study material can cost more in the end. Ask for the inclusions in writing.
February to April and September to November are the most comfortable months in Rishikesh. A new batch starts every month, so pick the month that suits the weather and book two to three months ahead.
| Months | What the weather is like | For training |
|---|---|---|
| February to April | Pleasant days and clear skies as the hills warm up. | Best |
| May to June | Very hot, especially in the afternoon. | Hot |
| July to August | Heavy monsoon rain that can disturb travel. | Rainy |
| September to November | Comfortable days, clear skies and mild mornings. | Best |
| December to January | Cold mornings and evenings. Bring warm layers. | Good with warm clothes |
Avatar Yoga School is in the Swargashram area of Rishikesh, near Omkar Cafe. Fly into Dehradun or take a train to Haridwar, then continue by road. To join, send an enquiry, choose a batch and pay the booking advance.
Jolly Grant Airport in Dehradun is the nearest, about 35 km from Rishikesh. Taxis run from the airport to town.
Haridwar railway station is about 25 km away, with regular trains from Delhi and other large cities.
Rishikesh is about 240 km from Delhi, which takes five to six hours by taxi or bus.
India's tourist and e-Tourist visas allow attending a short term yoga programme. A 30 day e-Tourist visa counts from your first arrival, so a three week course plus a day or two either side fits inside it. If you plan to travel in India as well, check whether a longer visa suits you, and confirm the category and fees on the official Indian visa portal.
Build a daily practice for a month before you travel, sort out your visa and insurance early and pack simple, comfortable clothes.
Tell us your preferred month and your experience. The team will reply with batch dates, the fee and what is included.
Check batch datesWhatsApp usShort, direct answers on safety, certification, fees, dates and travel.
Talk to our team directly. We reply on WhatsApp and phone.
WhatsApp us Call +91 78309 61407