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One-on-one Online Holistic Yoga, Meditation and Mindfulness Course

This course will cover all aspects of traditional, holistic, authentic yoga. It will be taught according to the ancient scriptures and coupled with modern medical and scientific explanations. You will also experience the holistic practice of yoga involving all five aspects of the human system and understand and feel the benefits of this integrated holistic practice at physical, mental, intellectual, emotional, and spiritual levels. On completion of this course, participants will get internationally recognized certificate from "Yoga Alliance International". You will be a "RYT" - Registered Yoga Teacher with Yoga Alliance International.

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  • 200-hour online private holistic mindfulness yoga teacher training course
  • A certificate upon completion accredited by “Yoga Alliance International” (you will be a Registered as a Yoga, Meditation and Mindfulness Teacher (RYT)).
  • 100 live sessions, each for one hour - 100 contact hours consisting of teaching, coaching, and teaching training
  • Minimum 100 non-contact hours for self-study, self-practice, and self-teaching practice, doing assignments
  • Live online sessions will be held over Google Meet. Yoga, Meditation and Mindfulness sessions every day
  • Timezone: Himalayan Yoga Retreat and Ayurveda Center are based in Siem Reap, Cambodia (GMT +7). From 6 a.m - 12 midnight (GMT +7)

100 days with instruction
Group size: Maximum of 2 participants
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During this 200 hours online holistic yoga, meditation and mindfulness course you will learn to practice mindfulness yoga, to meditate step by step with proper knowledge and using the correct holistic yogic tools and techniques which will be taught to you during this course. This is a 1-on-1 virtual live training course with an experienced certified meditation and yoga teacher from India.

This course is a live education/ learning program and not a mere copying program or videos such as apps, videos, guided meditation, etc. One has to learn and understand the concept of holistic yoga, meditation and mindfulness. Next, they will teach you the tools and techniques of holistic yoga, meditation and mindfulness. Appropriate tools and techniques have to be used in different life situations. All of these will be explained to you very clearly. You will be trained to use all these knowledges. You will be also be trained to self-practice holistic yoga, meditation and mindfulness during this course.

Once you learn and practice yourself you will be able to teach meditation, mindfulness and holistic yoga confidently to others. They will also train you to teach others during this course. Since you will be using holistic authentic yoga techniques and tools you are also trained and qualified as a “Holistic Yoga teacher”.

In the ancient days in Indian meditation and mindfulness training programs "Holistic yoga" practices were used as tools and techniques to train/master the mind and thereby transform the mind to a state of meditation and mindfulness. In holistic yoga/authentic yoga practices all 5 aspects of the human system are integrated (physical, energy/breathing, mind/mental, right knowledge, and bliss). All 5 are interrelated and interdependent in one unit. This one unit is the human system. The word yoga means joining/integrating/union. Unfortunately in the modern days instead of integration, all 5 are separated and taught as yoga, meditation, mindfulness, etc. This contradicts of authentic yoga meditation and mindfulness. They will be teaching you the holistic yogic techniques in this training course and they will make sure to transform your mind to the states of meditation and mindfulness. Once you experience these changes, you will be able to confidently teach others.

  • Self-paced: A total of 200 hours can be completed at your own pace, depending on how many sessions you take per day
  • Dates and times of schedule can be changed or postponed upon request
  • The class is one-on-one or private live online class. If you wish a maximum one more person can join you. (all private)

Meditation styles

  • Ancient Indian
  • Buddhism
  • AUM meditation
  • Chakra meditation
  • Mantra meditation
  • Cyclic meditation
  • Walking meditation
  • Pranayama meditation
  • Asana meditation
  • Holistic Yoga meditation
  • Satsang meditation

Yoga styles

  • Raja Yoga
  • Kundalani
  • Bhakti
  • Holistic, Mindfulness
  • Hatha
  • Eight limbs Asthanga
  • Nidra
  • Restorative
  • Smiling and Laughing

100 sessions with instructions, question and answers, theory, and practical.

Group size: maximum 2 persons

100 contact hours/100 non-contact hours

Dates and time can be changed /postponed, for example, if the student or the teacher falls sick, time and day can be changed temporarily.


Pre-application requirements

  • Anyone who can speak and understand English well can follow this training course
  • No previous experience required
  • Have an open mind to learn


Upon completion of this course, you will receive an internationally recognized "Yoga Alliance International" Teacher certificate on meditation, mindfulness, and holistic yoga.


You will be qualified to teach

  • 1. Meditation
  • 2. Mindfulness
  • 3. Holistic Yoga


You will become a Registered Yoga Teacher, Meditation Teacher, and Mindfulness Teacher (RYT). We will do all the registration process for you with the “Yoga Alliance International” without any additional payment.

How the training works

This training is a one-on-one or two-persons private training program. Each session lasts from one hour to one hour and 15 minutes. Printed notes will be sent through email regularly and students are also required to take their own notes.

A total of 200 hours can be completed at your own pace, depending on how many sessions you take per day. You are suggested to take one session per day, where you will have time to study and practice at least one hour every day.

Timing of sessions

The teacher and student have to fix mutually suitable timings for 100 sessions, between 06:00 a.m. and 12 midnight, Cambodian time (GMT +7) before they start the training. It can be flexible, and you can discuss and make changes if required.

Course information

Meditation and mindfulness become easy if it is practiced with the right knowledge (from the ancient scriptures/vedas/philosophy) -about the concept of meditation and mindfulness; about the practice of meditation and mindfulness; about the tools and techniques for meditating and mindfulness. One must also know the benefits of meditation and mindfulness, such as physical benefits, therapeutic benefits, and spiritual benefits.

In this teacher training course, you will learn to meditate and be mindful step-by-step with proper knowledge, using the correct tools gradually. One cannot forcibly do the meditation without any knowledge about meditation - knowledge guides your mind /thought process and based on your thought process your action/practice and teaching.

This course is an education program and not merely trying to forcefully meditate or copying programs. It will teach you how to meditate and be mindful and also train you on how to teach others. Everyone can meditate if learned and practiced systematically as an education program.

Once you experience the practice and the benefits of meditation and mindfulness yourself during this course you can confidently teach others. They will also train you on how to teach meditation and mindfulness and holistic yoga to apply in your daily life.

Course Curriculum

Goal: The goal of this program is to produce quality teachers who can teach holistic Mindfulness yoga according to ancient scriptures by integrating all aspects of the human system. Holistic yoga promotes positive health.

To teach how to practice yoga without any injuries (authentic yoga) prevent stress, mental and physical diseases..

The curriculum is based on the principles laid down by the main ancient school of yoga and Bhagavat Gita.

Patanjali's Asthanga yoga school - based on principles laid down in his yoga aphorisms

Curriculum details

  • Purpose of practicing yoga, the importance of practicing daily in this modern world
  • The concept of yoga
  • The concept of the human system according to yogic science: Pancha Kosa, five bodies *concept - physical body, energy body, mind body, knowledge body, bliss body.
  • Concept of meditation and mindfulness
  • Ancient philosophy on meditation and mindfulness
  • Theory and applications
  • Introduction to Bhagavad Gita and Patanjali's Yoga Sutra
  • Raja yoga - school of Raja yoga: (a) Patanjali's Ashtanga yoga school
  • 18 chapters of Gita - introduction, Patanjali and Gita
  • Raja yoga - path of will power, introduction and summary of Raja yoga - purification of mind, Avidhya / ignorance, Kleshas
  • Understanding specific Gita verses and Patnjali"s Yoga sutras relevant to various yoga techniques and application
  • Eligibility to learn and practice Raja yoga
  • Patanjali's Ashtanga yoga
  • Bahiranga yoga - Indirect way of controlling mind
  • Antharanga yoga – Direct way of controlling mind
  • Yama and niyama
  • How to practice these in your day-to-day life
  • How yama and nyama influence the mind

Asanas / Postures

  • Purpose of asanas
  • Key essence of asanas
  • Two schools of asanas
  • Classifications of asanas
  • Dynamic asanas
  • Practicing asanas with deep awareness and deep relaxation
  • Deeper understanding of asanas as one aspect of yoga
  • Features of practicing the regular asanas mindfully and in holistic way
  • Benefits of asanas - physical, therapeutic and spiritual benefits
  • Complementary / counter postures and limitations


  • Two schools of pranayama
  • Easy pranayamas
  • Purpose of pranayama practice
  • Six steps of pranayama practice
  • Physical, therapeutic, and spiritual benefits
  • Safe practice of pranayama
  • Balance of prana, kundalini sakthi and chakaras


  • What is pratyahara
  • Theory
  • Essence of pratyahara
  • Practicing pratyahara in day-to-day life
  • How pratyahara practice helps mastering the mind
  • Direct way of mastering mind - Antaranga yoga
  • What is mind
  • The different states of mind in life

Dharana / focusing

  • What is dharana
  • Practice of dharana
  • Characteristics of dharana

Dhyana / defocusing / meditation

  • Concept of meditation
  • Practice of meditation
  • Characteristics of meditation


  • Concept of samadhi
  • Practice of samadhi
  • Characteristics of samadhi

Preparatory exercises for asanas and mindfulness yogic practice

  • Synchronizing breathing exercises
  • Yogic physical exercises / sithilkarana vyamas
  • Sukshma vyamas and energizing exercises
  • Lumbar stretches
  • Sun salutations
  • Relaxation techniques
  • Instant, quick, and deep relaxation techniques
  • Yoga Nidra
  • Meditation techniques
  • Meditation and silence
  • Simple process of meditation
  • AUM Meditation
  • Mantras
  • Cyclic Meditation
  • Obstacles to Meditation and how to overcome

Kriyas / cleansing techniques

  • Introduction
  • Objectives of kriyas
  • Major kriyas - Netti, Dhouti, Nouli, Basti, Kapala, Bhatti, Trataka
  • Anatomy and physiology
  • Organs and organ system
  • Respiratory system
  • Digestive system
  • Immune system
  • Circulatory system

Yogic diet

  • Tamasika food, Rajasika food, Satvika food
  • How yogic food influences on the mind
  • Yogic diet and balance diet

Ayurveda (only Theory)

  • Ayurvedic code, fundamental doctrine
  • Tri doshas
  • Diagnosis methods
  • Purification therapy, alleviating therapy, Panchakarma
  • Perspiration therapy and oil therapy
  • Ayurveda massages with medicated oils
  • Ayurveda nutrition

Bhakti yoga

  • Three types of love
  • Prema to Bhakti
  • Nine forms of Bhakti
  • Varieties of Bhakti
  • Practice of Bhakti - Kirtan chanting, Arati and Pujas (traditional Indian methods)

Karma yoga

  • Karma yoga practices - practice of selfless services
  • Hatha yoga
  • Ethical and moral principle
  • Body, Prana, mind
  • Applications of yoga
  • Yoga therapy and wellness - Integrated Approach of Yoga Therapy (IAYT)
  • Modern day diseases and IAYT
  • How IAYT can prevent these diseases
  • How to prevent, manage and reverse the following diseases: diabetes, anxiety and depression, insomnia, back problems
  • Yoga for stress management
  • Yoga for weight management
  • Meditation
  • Yoga for pregnancy
  • Yoga for children
  • Yoga for sports persons
  • Yoga for trekkers in the mountains-To prevent high altitude diseases

Teaching practices

  • Participants will be experiencing themselves the integration of all five aspects and mindfulness yoga practice, and therefore they will be able to confidently teach others
  • Setting up a class
  • General guidelines on teaching
  • Participants will be trained to teach various groups of people such as elderly people, *pregnant ladies, etc..as mentioned above under the application of yoga

What will you do in your online sessions?

  • You will be taught how to practice Yama/Donts and Nyama/Dos in your day to day life.
  • You will be taught how to practice Pratyahara/controlling your senses in day to day life.
  • You will be practicing many Poses/Asanas mindfully to train your mind and body.
  • You will be practicing many breathing techniques/Pranayama mindfully to regulate the energy and train your mind. More than 12 different breathing techniques.
  • You will be practicing Dharana/Focusing/ Mindfulness to train and master your mind.
  • You will be practicing Dhyana/ Meditation to train and master your mind.
  • You will be practicing Samadhi/ higher state Meditation to activate your Cakras and get Kundalani Sakthi additional static energy to increase your overall mental abilities.
  • You will be learning and practicing Mantra chanting to generate vibrations.
  • You will be practicing many relaxation techniques to relax your body and mind.
  • You will be learning and practicing many Mudras as tools to master your mind.
  • You will be learning and practicing how to reduce your thoughts and finally to bring zero thoughts.
  • You will be learning and practicing to think positively using yogic tools and techniques.
  • You will be learning and practicing to control your emotions, make good decisions.
  • Overall you will learn how to master your mind; increase mental abilities; maintain your physical body/physical health; boosting Immune system.
  • Once you learn and start practicing we will train you to teach others confidently.


Krishna Raja


This teacher training is held online. Himalayan Yoga Retreat and Ayurveda Center is located in Siem Reap, Cambodia (GMT +7), and the training will be done via Google Meet which you can participate in from the comfort of your home.

What's included

  • Course materials
  • Certificate from Yoga Alliance International – Qualified to teach yoga, meditation and mindfulness
  • Registration process with Yoga Alliance International (RYT) –(no extra fee or charges)
  • 100 one-on one sessions (each session 1 hour to 1 hour 15 minutes)
  • Minimum 100 contact hours
  • Minimum 100 non-contact hours

What's not included

  • Accommodation
  • Food

Cancellation Policy

  • A reservation requires a deposit of 100% of the total price.
  • The deposit is non-refundable, if the booking is cancelled.

Value for money
Accommodation & facilities
Quality of activity
100 days / 99 nights
from --
Flexible duration
  • This online meditation teacher training is available all year round, seven days a week. 
  • Dates and time can be changed/ postponed; for example, if the student or the teacher falls sick, time and day can be changed temporarily.

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