200 Hours Yoga Teacher Training - Part 1 (Yoga Alliance)

Name: 200 Hours Yoga Teacher Training - Part 1 (Yoga Alliance)
Rating: 4.6 (571 reviews)

Part 1 of Ashram Om´s Complete, Internationally Accredited Certification Course by Yoga Alliance, extra AYURVEDA, NIDRA

Created byAshram Om

Last updated 6/2026

English

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What you'll learn

Ancient Yoga Philosophy, Vedas
Practical Yoga classes, Anatomy, Alignment, Sequencing
Vinyasa, Hatha, Yin Yoga, Bhakti
Steps for building a class, Yoga vocabulary, Voice, set up and so much more
Ayurveda - the Art of being
Yoga Nidra in depth
Use of Props in Yoga
Surya Namaskar and Chandra Namaskar
Standing Asanas Yoga Lab
Forward Bends Yoga Lab
Pranayama
Meditation
Asana in detail - Asana Theory
Arm Balances Yoga Lab
Use of Props in Yoga
Bija Mantras

Course content

24 sections • 54 lectures • 34h 53m total length

Introducción1:05
Join the 200 hours yoga teacher training at Ashram Om in Mallorca, a welcoming, international setting. Deep exploration of spirituality and philosophy in a holistic, authentic teaching environment.

Yamas and Nyamas23:46
Explore the yamas and niyamas as ethical guides in Patanjali’s eightfold path, from ahimsa and satya to brahmacharya and aparigraha, plus inner practices like saucha, santosha, tapas, svadhyaya, Ishvara pranidhana.
Origins of Yoga25:16
Trace the evidence-based origins of yoga around 600 BCE. Follow the shramana ascetics, meditation, and austere practices that shaped later Hindu traditions, Buddhism, Jainism, and tantra.
Origins of Yoga 230:16
8 LIMBS OF YOGA20:08
Explore the eight limbs of yoga—from yamas and niyamas to pranayama, pratyahara, dharana, dhyana, and samadhi—and learn the stepwise path building a solid foundation for meditation.

Anatomy I44:47
Explore the body's anatomy as an integrated system, highlighting fascia, connective tissue, ligaments, tendons, bones, and muscles to understand movement and injury prevention.
Anatomy 21:17:13
Explore the spine from Atlas to sacrum, including lordosis, kyphosis, discs, and spinal nerves. Link birth, pelvic floor, diaphragm, vagus nerve, and Mula Bandha to yoga practice and safe alignment.
Anatomy 329:51
Explore the breathing anatomy in yoga, including the diaphragm, intercostals, and scalene muscles, and how pranayama and twisting poses influence breathing and digestion.
Anatomy 41:08:19
Explore upper limb anatomy and shoulder mechanics—humerus, radius, ulna, rotator cuff, ligaments—alongside lower limb arches, knee and hip joints, and the vagus nerve’s role, for yoga postures and posture scanning.
Anatomy 51:09:59
Explore knee and hip anatomy, ligaments, patella mechanics, and surrounding muscles with safe twisting cues for yoga, and understand the nervous system and diaphragm-driven breathing.
Anatomy 614:21
Analyze posture scans to identify how chest tightness, neck forward, and hip balance reveal musculoskeletal tensions. Explore how breathing, chest opening, core strength, and backbends restore alignment and healthy movement.

The Science of Ayurveda1:28:28
Discover the science of Ayurveda, including the three doshas—vata, pitta, and kapha—prakriti and vikriti balance, ama toxins, digestion, and practical tips for immunity and healthy living.
Ayurveda 230:42
Explore Ayurveda 2 with a focus on grounding and balancing electricity and magnetism, and tailoring diet to vata, pitta, and kapha through raw versus cooked foods.
Incompatible Food List1:06

Asana Theory1:07:35
CHAKRAS & ASANAS

1. STANDING ASANAS
1. TADASANA — Mountain Pose
Primary Chakra: Muladhara — Root Chakra
Secondary Chakras: Sahasrara — Crown Chakra
Energetic focus: Grounding, alignment, stability, connection between Earth and Sky.
Psychological qualities: Presence, confidence, centredness.
2. UTTANASANA — Intense Forward-Bending Pose
Primary Chakra: Muladhara — Root Chakra
Secondary Chakras: Svadhisthana and Sahasrara
Energetic focus: Surrender, grounding, introspection.
Psychological qualities: Letting go, humility, calming the mind.
3. VRIKSASANA — Tree Pose
Primary Chakra: Muladhara — Root Chakra
Secondary Chakras: Anahata — Heart Chakra
Energetic focus: Rooting and rising; balance between stability and expansion.
Psychological qualities: Confidence, patience, inner balance.
4. UTKATASANA — Chair Pose
Primary Chakra: Muladhara — Root Chakra
Secondary Chakras: Manipura — Solar Plexus Chakra
Energetic focus: Strength, grounding, personal power.
Psychological qualities: Determination, endurance, courage.
5. GARUDASANA — Eagle Pose
Primary Chakra: Ajna — Third Eye Chakra
Secondary Chakras: Muladhara and Manipura
Energetic focus: Concentration, integration, energetic compression and focus.
Psychological qualities: Mental clarity, focus, inner balance.
6. UTTHITA TRIKONASANA — Extended Triangle Pose
Primary Chakra: Anahata — Heart Chakra
Secondary Chakras: Manipura and Muladhara
Energetic focus: Expansion, openness, integration of grounding and elevation.
Psychological qualities: Confidence, openness, clarity.
7. PARIVRTTA TRIKONASANA — Revolving Triangle Pose
Primary Chakra: Manipura — Solar Plexus Chakra
Secondary Chakras: Anahata and Ajna
Energetic focus: Twisting, purification, transformation and clarity.
Psychological qualities: Discernment, inner strength, perspective.
8. PRASARITA PADOTTANASANA — Wide-Legged Standing Forward Bend
Primary Chakra: Muladhara — Root Chakra
Secondary Chakras: Sahasrara and Ajna
Energetic focus: Grounding through the legs while surrendering the head.
Psychological qualities: Stability, calm, introspection.
9. PARSVOTTANASANA — Intense Side Stretch Pose
Primary Chakra: Manipura — Solar Plexus Chakra
Secondary Chakras: Muladhara and Ajna
Energetic focus: Direction, discipline, balance and refinement.
Psychological qualities: Focus, humility, determination.
10. UTTHITA PARSVAKONASANA — Extended Side Angle Pose
Primary Chakra: Anahata — Heart Chakra
Secondary Chakras: Manipura
Energetic focus: Expansion through the side body and chest.
Psychological qualities: Courage, openness, vitality.
11. PARIVRTTA PARSVAKONASANA — Revolving Side Angle Pose
Primary Chakra: Manipura — Solar Plexus Chakra
Secondary Chakras: Anahata and Ajna
Energetic focus: Transformation through twisting and expansion.
Psychological qualities: Willpower, clarity, courage.
12. ADHO MUKHA SVANASANA — Downward-Facing Dog
Primary Chakra: Vishuddha — Throat Chakra
Secondary Chakras: Ajna and Muladhara
Energetic focus: Lengthening the spine, inversion and communication between upper and lower body.
Psychological qualities: Clarity, calm, renewal.
13. VIRABHADRASANA I — Warrior I
Primary Chakra: Manipura — Solar Plexus Chakra
Secondary Chakras: Muladhara and Anahata
Energetic focus: Direction, courage and purposeful expansion.
Psychological qualities: Strength, determination, confidence.
14. VIRABHADRASANA II — Warrior II
Primary Chakra: Manipura — Solar Plexus Chakra
Secondary Chakras: Muladhara and Ajna
Energetic focus: Grounded power and focused vision.
Psychological qualities: Courage, concentration, decisiveness.
15. VIRABHADRASANA III — Warrior III
Primary Chakra: Manipura — Solar Plexus Chakra
Secondary Chakras: Muladhara and Ajna
Energetic focus: Dynamic balance, direction and integration.
Psychological qualities: Focus, confidence, determination.
16. UTTHITA HASTA PADANGUSTHASANA — Standing Big Toe Hold
Primary Chakra: Manipura — Solar Plexus Chakra
Secondary Chakras: Muladhara and Ajna
Energetic focus: Balance, control and concentration.
Psychological qualities: Discipline, self-mastery, focus.
17. ARDHA CHANDRASANA — Half Moon Pose
Primary Chakra: Ajna — Third Eye Chakra
Secondary Chakras: Anahata and Manipura
Energetic focus: Balance between grounding and expansion.
Psychological qualities: Intuition, clarity, freedom.
2. BACKBENDS
1. SALABHASANA — Locust Pose
Primary Chakra: Manipura — Solar Plexus Chakra
Secondary Chakras: Anahata
Energetic focus: Strengthening the back body and awakening inner fire.
Psychological qualities: Confidence, courage, vitality.
2. URDHVA MUKHA SVANASANA — Upward-Facing Dog
Primary Chakra: Anahata — Heart Chakra
Secondary Chakras: Manipura and Vishuddha
Energetic focus: Heart opening, vitality and upward expansion.
Psychological qualities: Joy, courage, openness.
3. USTRASANA — Camel Pose
Primary Chakra: Anahata — Heart Chakra
Secondary Chakras: Vishuddha and Manipura
Energetic focus: Deep opening of the heart and throat.
Psychological qualities: Vulnerability, courage, emotional release.
4. PURVOTTANASANA — Inclined Plane Pose
Primary Chakra: Vishuddha — Throat Chakra
Secondary Chakras: Anahata and Manipura
Energetic focus: Opening the front body and strengthening self-expression.
Psychological qualities: Confidence, openness, expression.
5. DHANURASANA — Bow Pose
Primary Chakra: Anahata — Heart Chakra
Secondary Chakras: Manipura and Svadhisthana
Energetic focus: Expansion, vitality and awakening.
Psychological qualities: Joy, courage, emotional openness.
6. SETU BANDHA SARVANGASANA — Bridge Pose
Primary Chakra: Anahata — Heart Chakra
Secondary Chakras: Vishuddha and Svadhisthana
Energetic focus: Opening the chest while grounding through the feet.
Psychological qualities: Trust, connection, emotional balance.
7. URDHVA DHANURASANA — Upward-Facing Bow Pose
Primary Chakra: Anahata — Heart Chakra
Secondary Chakras: Vishuddha, Manipura and Svadhisthana
Energetic focus: Powerful energetic expansion and awakening.
Psychological qualities: Courage, liberation, vitality.
8. NATARAJASANA — Lord of the Dance Pose
Primary Chakra: Anahata — Heart Chakra
Secondary Chakras: Ajna and Svadhisthana
Energetic focus: Balance between strength, grace and expansion.
Psychological qualities: Creativity, joy, concentration.
3. ARM BALANCES
1. VASISTHASANA — Side Plank / Sage Pose
Primary Chakra: Manipura — Solar Plexus Chakra
Secondary Chakras: Anahata
Energetic focus: Core strength, stability and confidence.
Psychological qualities: Empowerment, resilience.
2. BAKASANA — Crane Pose
Primary Chakra: Manipura — Solar Plexus Chakra
Secondary Chakras: Ajna and Muladhara
Energetic focus: Concentrated power and focused balance.
Psychological qualities: Courage, concentration, overcoming fear.
3. TITIBHASANA — Firefly Pose
Primary Chakra: Manipura — Solar Plexus Chakra
Secondary Chakras: Muladhara and Ajna
Energetic focus: Core activation, lightness and expansion.
Psychological qualities: Freedom, confidence, courage.
4. SEATED ASANAS & HIP OPENERS
1. SUKHASANA — Easy Cross-Legged Pose
Primary Chakra: Muladhara — Root Chakra
Secondary Chakras: Svadhisthana and Ajna
Energetic focus: Grounded stillness and meditation.
Psychological qualities: Peace, presence, stability.
2. BADDHA KONASANA — Bound Angle Pose
Primary Chakra: Svadhisthana — Sacral Chakra
Secondary Chakras: Muladhara
Energetic focus: Opening the pelvis and releasing emotional holding.
Psychological qualities: Creativity, fluidity, emotional openness.
3. UPAVISTHA KONASANA — Wide-Angle Seated Forward Bend
Primary Chakra: Svadhisthana — Sacral Chakra
Secondary Chakras: Muladhara and Ajna
Energetic focus: Pelvic opening, surrender and introspection.
Psychological qualities: Flexibility, receptivity, letting go.
4. SUPTA PADANGUSTHASANA — Reclining Big Toe Pose
Primary Chakra: Muladhara — Root Chakra
Secondary Chakras: Svadhisthana
Energetic focus: Grounding, stability and release through the legs.
Psychological qualities: Patience, calm and balance.
5. PARIGHASANA — Gate Pose
Primary Chakra: Anahata — Heart Chakra
Secondary Chakras: Manipura and Vishuddha
Energetic focus: Opening the side body and creating space for breath.
Psychological qualities: Openness, expansion, emotional freedom.
6. EKA PADA RAJA KAPOTASANA — One-Legged King Pigeon Pose
Primary Chakra: Svadhisthana — Sacral Chakra
Secondary Chakras: Anahata
Energetic focus: Deep hip opening and heart expansion.
Psychological qualities: Emotional release, vulnerability, creativity.
5. FORWARD BENDS & CORE ASANAS
1. DANDASANA — Staff Pose
Primary Chakra: Muladhara — Root Chakra
Secondary Chakras: Manipura
Energetic focus: Alignment, stability and upright presence.
Psychological qualities: Discipline, centredness.
2. JANU SIRSASANA — Head-to-Knee Pose
Primary Chakra: Svadhisthana — Sacral Chakra
Secondary Chakras: Ajna
Energetic focus: Introspection, surrender and inner listening.
Psychological qualities: Patience, calm, self-reflection.
3. PASCHIMOTTANASANA — Seated Forward Bend
Primary Chakra: Svadhisthana — Sacral Chakra
Secondary Chakras: Muladhara and Ajna
Energetic focus: Withdrawal of the senses and surrender.
Psychological qualities: Calm, introspection, letting go.
4. NAVASANA — Boat Pose
Primary Chakra: Manipura — Solar Plexus Chakra
Secondary Chakras: Svadhisthana
Energetic focus: Core fire and inner strength.
Psychological qualities: Confidence, determination, personal power.
5. UBHAYA PADANGUSTHASANA — Both Big-Toe Pose
Primary Chakra: Manipura — Solar Plexus Chakra
Secondary Chakras: Muladhara and Ajna
Energetic focus: Balance, core integration and focus.
Psychological qualities: Concentration, determination, self-mastery.
6. INVERSIONS
1. SIRSASANA — Headstand
Primary Chakra: Sahasrara — Crown Chakra
Secondary Chakras: Ajna and Vishuddha
Energetic focus: Inversion, expanded awareness and altered perspective.
Psychological qualities: Concentration, calm, inner clarity.
2. PARSVA SIRSASANA — Revolved Headstand
Primary Chakra: Sahasrara — Crown Chakra
Secondary Chakras: Ajna and Manipura
Energetic focus: Balance, orientation and expanded awareness.
Psychological qualities: Focus, adaptability, clarity.
3. EKA PADA SIRSASANA — One-Legged Headstand
Primary Chakra: Sahasrara — Crown Chakra
Secondary Chakras: Ajna and Manipura
Energetic focus: Advanced concentration and energetic integration.
Psychological qualities: Discipline, focus, mastery.
4. SALAMBA SARVANGASANA — Supported Shoulder Stand
Primary Chakra: Vishuddha — Throat Chakra
Secondary Chakras: Ajna and Sahasrara
Energetic focus: Communication, purification and inward awareness.
Psychological qualities: Clarity, calm and self-expression.
5. HALASANA — Plough Pose
Primary Chakra: Vishuddha — Throat Chakra
Secondary Chakras: Ajna and Sahasrara
Energetic focus: Introspection, inward listening and energetic withdrawal.
Psychological qualities: Quietness, surrender, reflection.

7. TWISTS
1. PARSVA SUKHASANA — Easy Seated Twist
Primary Chakra: Manipura — Solar Plexus Chakra
Secondary Chakras: Anahata
Energetic focus: Twisting, digestion and energetic renewal.
Psychological qualities: Clarity, flexibility, release.
2. MARICHYASANA — Pose Dedicated to Sage Marichi
Primary Chakra: Manipura — Solar Plexus Chakra
Secondary Chakras: Ajna
Energetic focus: Internal fire, twisting and purification.
Psychological qualities: Transformation, focus, discernment.
3. PARIVRTTA JANU SIRSASANA — Revolved Head-to-Knee Pose
Primary Chakra: Anahata — Heart Chakra
Secondary Chakras: Manipura and Vishuddha
Energetic focus: Expansion through the side body combined with inward focus.
Psychological qualities: Openness, flexibility, emotional release.
4. SEATED PARIGHASANA I — Seated Gate Pose
Primary Chakra: Anahata — Heart Chakra
Secondary Chakras: Vishuddha and Manipura
Energetic focus: Creating space through the ribs, lungs and side body.
Psychological qualities: Openness, freedom and expansion.
5. ARDHA MATSYENDRASANA — Half Lord of the Fish Pose
Primary Chakra: Manipura — Solar Plexus Chakra
Secondary Chakras: Svadhisthana and Ajna
Energetic focus: Transformation, inner fire and spinal energy.
Psychological qualities: Discernment, clarity, inner strength.

QUICK SUMMARY: ASANAS BY PRIMARY CHAKRA
MULADHARA — ROOT
Tadasana, Vriksasana, Uttanasana, Prasarita Padottanasana, Sukhasana, Dandasana.
SVADHISTHANA — SACRAL
Baddha Konasana, Upavistha Konasana, Eka Pada Raja Kapotasana, Janu Sirsasana, Paschimottanasana.
MANIPURA — SOLAR PLEXUS
Utkatasana, Warriors I–II–III, Bakasana, Vasisthasana, Titibhasana, Navasana, twists.
ANAHATA — HEART
Trikonasana, Extended Side Angle, Ustrasana, Upward Dog, Dhanurasana, Bridge, Wheel, Natarajasana.
VISHUDDHA — THROAT
Downward Dog, Purvottanasana, Shoulder Stand, Halasana.
AJNA — THIRD EYE
Garudasana, Ardha Chandrasana, balancing poses and advanced inversions.
SAHASRARA — CROWN
Sirsasana, Parsva Sirsasana, Eka Pada Sirsasana.
Asana Theory51:37
Build a safe foundation and individualized alignment for asanas, recognizing bone limits, fascia, and the coordination of muscles, nerves, and long-hold contractions such as concentric, eccentric, and isometric.

Arm Balance Workshop12:43
An arm balance workshop guides you through warm-ups, standing poses, twists, and inversions to safely prepare peak poses like crow and handstand, with emphasis on technique, alignment, and nervous-system calm.
Arm Balances30:43
Master arm balances through malasana to crow and crane progressions, wall-supported headstands, and feathered peacock, emphasizing core strength, elbow placement, and controlled, mindful transitions.

Forward Bends46:41
Explore forward bends in yoga to lengthen hamstrings, open the spine, foster the primary curve, and improve digestion, circulation, and breathing, while addressing safety for injuries and pregnancy.
Forward Bends 243:19
Explore forward bends in this practical session, guiding Padangusthasana, Janu Sirsasana, and Paschimottanasana with variations, focusing on grounding, drishti, hip opening, spine lengthening, and breath for digestion.

Requirements

Your desire to discover Truth through Theory and Practice

Description

Ashram Om's 200-Hrs Yoga Teacher Training Certificate Course! (Certified by Yoga Alliance)

Become a Certified Yoga Teacher with this transformational 200hour Teacher Training – the MOST complete and deep YTT online! Our Yoga Training offers the biggest amount of videos and classes and the most EXTENSIVE Video material compared to other trainings.

Ashram Om´s 200-HR YTT will transform your life, give you a very strong foundation, both in Yoga Philosophy and Practice, up to the smallest detail. Ashram Om has been a WORLD leading Yoga Teacher Training School and Yoga Retreat Centre.

Be a part of a Real Live Yoga Teacher Training.

IMPORTANT: You are doing Part I of this 2 Part Course. You need to complete Part I and Part II to be eligible for the Certification. You must do a Final Test at the end of Part 2!

Ashram Om's 200 Hrs Yoga Teacher Training Certificate Course (PART 1) includes:

Philosophy of Yoga
Vedas
Yoga Teacher Training Manual
Chakras and Nadis
Yoga Bandhas
Patanjali Yoga Sutras
Yoga Sequencing
Anatomy
Asana Theory
Pranayama
Meditation
Sequencing a class
Stories of Yoga
Chandra and Surya Namaskar
Standing Asanas
Forward Bends
Arm Balances
Yoga Nidra - the secret to transformation
Anatomy & Physiology
Ayurveda - The Science of Life

Ashram Om's 200 Hrs Yoga Teacher Training Certificate Course (PART 2) includes:

- YIN Yoga Styles
- Mantra Chanting to go within
- Guided Meditations
- Jyotish Astrology
- Yoga Bandhas
- Bandha Mudra
- Mudras
- Bija Mantra
- Fascia in Yoga
- Hip Openers
- Inversions
- Twists
- Sanskrit
- Sanskrit Recitations
- Yoga Vocabulary
- Yoga Ethics
- Teaching Methodology
- Safety in Yoga
Ashram OM´s 200-Hr YTT will give you all the skills, tools and knowledge you need to confidently and safely teach Yoga classes. Our Courses work and have accompanied thousands of students and transformed them into Yoga Teachers!

Who this course is for:

Those who are looking for a Yoga Alliance based Certification.
For Yoga Practitioners who wish to deepen their practice and expand their skills.
If you wish to transform Your life, this is Your Course.
Learning sciences like Ayurveda, Jyotish and Meditation will open new dimensions for You
Beginners to Advanced Yogi Practitioners
Life Coaches, Therapists, Health Care Professional who want to upgrade the services they offer
If You wish to learn from those who have dedicated their lives to Yoga for the past 30 years
If You wish to learn from one of the LEADING YOGA ACADEMIES in Europe
If You wish to organise Workshops, Retreats - learn from the WORLD´S LEADER IN YOGA RETREATS & YTT
All Levels

200 Hours Yoga Teacher Training - Part 1 (Yoga Alliance)

What you'll learn

Explore related topics

Course content

Introducción1 lecture • 1min

Intro Maria and Andi1 lecture • 5min

Origins of Yoga4 lectures • 1hr 39min

ANATOMY6 lectures • 5hr 5min

AYURVEDA3 lectures • 2hr

ASANA THEORY2 lectures • 1hr 59min

ARM BALANCES2 lectures • 43min

BACKBENDS1 lecture • 1hr 44min

CHANDRA & SURYA NAMASKAR1 lecture • 50min

FORWARD BENDS2 lectures • 1hr 30min

Requirements

Description

Who this course is for: