100 Hour Yoga Teacher Training In Rishikesh, India

Hatha Yoga is the ancient branches of yoga with a thousand years of history. Hatha consists of two words “Ha” & “Tha”. “Ha” means sun and “Tha” means the moon. Hatha Yoga brings the balance in both the energy channels – bringing out the balance in the Ida and Pingala channel in the body.

What will you learn?

• Focus on refining alignment
• Find your strength while holding poses for an extended period
• Synchronizing breath with asana movement
• Attain flexibility with forward and back bending asanas
• Enhance concentration with balancing asanas

Hatha asana sequence

• Pawanmukta series

Standing series

• Tadasana (palm pose)
• Tiryaka Tadasana (swaying palm pose)
• Utkatasana (chair pose)
• Padangusthasana (big toe pose) - phase 2
• Pada Hastasana (hand under foot pose)
• Uttanasana (standing forward pose)
• Garudasana (eagle pose)
• Virabhadrasana (warrior pose) - phase 1
• Virabhadrasana (warrior pose) - phase 2
• Virabhadrasana (warrior pose) - phase 3
• Vrksasana (tree pose)
• Trikonasana (Triangle Pose)
• Ekapadangusthasana (Perineum Pressure Pose)

Sitting series

• Bhadrasana (gracious pose)
• Vajrasana (diamond pose)
• Supta Vajrasana (Reclined Thunderbolt Pose)
• Simhagarjasana (roaring lion pose)
• Marjari asana (cat stretch pose)
• Ardh Ushtrasana (half camel pose)
• Ushtrasana (camel pose)
• Padangusthasana (big toe pose)
• Mandukasana (Frog Pose)
• Naukasana (Boat Pose)
• Ardha Matsyendrasana (Half Spinal Twist)
• Matsyendrasana (Full Spinal twist)
• Janusirasana (head to knee pose)
• Parivritti Janu Sirshasana (spiraled head to knee pose)
• Gomukhasana (cow face pose)
• Paschimottanasana (seated forward bend) - phase 1
• Paschimottanasana (seated forward bend) - phase 2
• Yoga Nidrasana (yogic sleep pose)
• Sukhasana (easy pose)
• Swastikasana (auspicious pose)
• Ardha Padmasana (half lotus pose)
• Shashank Bhujangasana (striking cobra pose)

Prone series

• Makarsana (crocodile pose)
• Bhujangasana (cobra pose)
• Tiryaka Bhujangasana (twisting cobra pose)
• Ardh Salabhasana (half locust pose)
• Salabhasana (locust pose)
• Dhanurasana (bow pose)

Supine series

• Shavasana (corpse pose)
• Eka Pada Pavanamuktasana (half wind relieving pose)
• Pavanamuktasana (wind relieving pose)
• Setu Bandasana (bridge pose)

Ashtanga & Vinyasa Yoga is a self-assisted series but when you are learning from an experienced teacher then you will understand the right way to do all the asanas in the series. Despite being a physical practice, Ashtanga yoga promotes mental clarity and inner peace, making it a challenging workout.

What will you learn?

• Introduction of primary series of Ashtanga yoga
• Role of Drishti in every asana
• Synchronizing breath with asanas
• Doing Bandhas in asanas
• Transitioning to self-practice
• Detoxifying and purifying body with asanas

Ashtanga Yoga Sequence

• Ashtanga Surya Namaskar - A, B, and C
• Ashtanga standing pose - forward bend, side stretch, leg stretch, and balance
• Ashtanga beginner strength pose - forward bend, twisting, and abs strength
• Ashtanga finishing pose - back bend, upside down, and cooling pose

Standing Poses

• Surya Namaskar A (sun salutation A)
• Surya Namaskar B (sun salutation B)
• Padangusthasana (hand to big toe pose)
• Pada Hastasna (hands under feet)
• Trikonasana (triangle pose)
• Parivritta Trikonasana (revolved triangle)
• Utthita Parsvakonasana (extended side angle)
• Parivritta Parsvakonasana (revolved side angle)
• Prasarita Padottanasana (wide leg forward fold)
• Parsvottonasana (side intense stretch)
• Utthita Hasta Padangusthasana (extended hand to big toe)
• Ardha Baddha Padma Uttanasana (half-bound lotus intense stretch)
• Utkatasana (fierce pose)
• Virabhadrasana 1 (warrior)
• Virabhadrasana 2 (warrior)

Seated Poses

• Dandasana (staff pose)
• Paschimottanasana (west intense stretch)
• Purvottanasana (east intense stretch)
• Ardh Badhha Padma Paschimottanasana (bound lotus version)
• Trianga Mukaikapada Paschimottanasana (one leg folded forward fold)
• Janu Sirsasana (head to knee pose) A, B, C
• Marichyasana A, B, C, and D
• Navasana (boat pose)
• Bhujapidasana (arm pressure pose)
• Kurmasana (Tortoise)
• Supta Kurmasana (reclining tortoise)
• Garbha Pindasana (embryo in the womb)
• Kukkutasana (rooster pose)
• Baddha Konasana (bound angle upright fold)
• Upavista Konasana (wide angle seated forward)
• Supta Konasana (reclining angle pose)
• Supta Padangustasana (reclining big toe pose A and B)
• Ubhaya Padangustasana (both big toes pose)
• Urdvaha Mukha Paschimottanasana (upward facing Paschimo)
• Setu Bandhasana (bridge-building pose)

Finishing sequence

• Urdvha Dhanurasana (upward bow)
• Savasana (corpse pose)
• Salamba Sarvangasana (shoulder stand)
• Halasana (plow)
• Karnapidasana (ear pressure)
• Urdvha Padmasana (upward lotus)
• Pindasana in Sarvangasana (embryo pose)
• Matsyasana (fish pose)
• Uttana Padasana (intense stretched feet or legs)
• Sirsasana (headstand)
• Balasana (child’s pose)

The Final

• Baddha Padmasana (bound lotus and bow)
• Padmasana (lotus)
• Tolasana (uplifting scales)
• Savasana (corpse pose)

Pranayama focusses on the breathing process in the body. Pranayama helps in expanding the pranas in the body which expands our energy impacting mind and body for the holistic well-being and growth.

What will you learn?

• Introduction to pranayama
• Importance and benefits of pranayama
• Preparing yourself to practice pranayama
• Sitting postures for pranayama
• Understanding the different aspects of breathing
• Understanding all about nostrils and activating them
• Beginner practices of pranayama
• Pancha Koshas
• Pranas and Koshas

Pre-Pranayama Breathing Techniques

• Abdominal Breathing
• Thoracic Breathing
• Clavicular Breathing
• Yogic Breathing

Different Types of Pranayama

• Nadi Shodhana Pranayama
• Ujjayi Pranayama
• Bhramari Pranayama
• Sheetali Pranayama
• Sheetkari Pranayama
• Chandra Bhedi Pranayama
• Bhastrika Pranayama
• Kapalbhati Pranayama
• Surya Bhedi Pranayama

Yoga is just not the physical aspect of the body rather a holistic approach for the spiritual growth. Practicing pratyahara, or the controlling of sense further facilitates control of the mind which is the preparation for meditation. You will understand the right way of starting to practice meditation through concentration.

What will you learn?

• Introduction to Meditation
• Benefits of Meditation
• Correct Sitting Posture for Meditation
• What are the practices you need to follow for meditation?
• What are the obstacles in Meditation?
• Preparing the body and mind for Meditation - To Become aware of the body

List of Meditation Techniques

• AUM meditation
• Trataka meditation
• Japa and Ajapa Meditation
• Antar Mouna Dhyana meditation
• Silent meditation
• Chakra meditation
• Mantra or Kirtan meditation

Yoga Nidra (psychic sleep) is sleeping in awareness in such a way that takes you from a conscious state to a superconscious state of awareness. The goal is to shut out the five senses so the mind can attain pratyahara.

What you will learn

• Meaning and basics of Yoga Nidra
• Purpose of Yoga Nidra
• Lifestyle and rules for practitioners
• Benefits and risks

Shatkarma Kriyas are consists of six yogic cleansing techniques that will help with the physical cleansing which will ultimately help in holistically cleaning process. Cleansing your body is the first step in Yoga.

• What is Shatkarma Kriyas
• Benefits and risks of Shatkarma Kriya
• Who should practice and who should not
• Preparation to shatkarma
• Practices post shatkarma
• List of Shatkarma practices

Different types of Shatkarma Kriyas

• Jala Neti
• Rubber Neti
• Netra Neti
• Kapalbhati
• Trataka

Mudras are the gestures that help in channelising and distributing the pranas in the body. Most of the Mudras are done with hands but there are other different mudras also. Mudras should be performed under the guidance of expert teachers.

What you will learn?

• The secret of mudras
• The position of different elements in your hands
• The importance of mudra
• The advantages of mudras

List of Mudras

• Jnana mudra
• Chin mudra
• Dhyana mudra
• Yoni mudra
• Bhairava mudra
• Nasikagra drishti mudra

While doing yoga, your body generates a lot of energy or prana. With mudra, channel this energy, and with bandhas, control and maintain it in the body to prevent it from draining. When done right, the bandhas can also help awaken the Kundalini.

What you will learn?

• Meaning of Bandhas and its importance
• Benefits and risks of the practices
• Practices (for beginners and intermediate level)

List of Bandhas

• Agnisar (for Uddiyana preparation)
• Bahir kumbhaka (external retention)
• Antar kumbhaka (internal retention)
• Mula bandha
• Uddiyana bandha
• Jalandhara bandha

Without understanding the right philosophy behind the science of Yoga, a yoga aspirant will not be able to understand the reason behind why Yoga is much more than the physical aspect of Yoga. Understanding the history and different philosophies will help you to walk in the yogic path.

What will you learn?

• Introduction of Yoga Philosophy (Yog Darshan) and its Evolution
• Introduction of Patanjali Yoga Sutras
• Nadis (Ida, Pingala & Sushumna)
• Introduction of Chakras – energy centres of the body & Kundalini
• Explanation of Hatha Yoga Pradipika
• Eight Limbs of Ashtanga Yoga
• Pancha – Vayus, Panchakoshas
• Sattva, Rajas & Tamas (Trigunas)
• Four Padas of Yoga Sutras
• Life stories of yogis (Inspiring stories)
• Introduction to Vedas

Physical Anatomy

Physical yoga anatomy is an essential subject for ensuring a safe, effective, and personalized yoga practice. Empowering the newly certified yoga teachers with the skills needed to guide students safely and effectively.

• Understanding the basic anatomical terminology
• Skeletal system
• Muscular system
• Respiratory system
• Spinal anatomy
• Anatomy of upper extremities (Shoulder area)
• Anatomy of lower extremities (pelvic area)

Spiritual Anatomy

Spiritual anatomy deals with the subtle and energetic aspects of the self-exploring the connections between the physical body, mind, and the spiritual dimensions for holistic growth.

• Introduction to Subtle Anatomy
• Chakras and energy centres
• Prana Energy and Nadis
• Kundalini – the source of all creativity
• Pancha kosha

Learn the posture alignment in accordance to the Iyengar Yoga. Gurukul Yogashala’s expert teachers will help in understanding how to align yourself while you are doing self-practice and also will help you understand how to align others in your class as Yoga Teacher.

What will you learn?

• Why it is important to align your own body during the asana practice?
• Alignment and precision in the practice of asanas.
• Use of Props such as blocks, straps, and blankets for correct alignment according to Iyengar Yoga
• How to deepen your practice by going deeper into your asana practice through correct alignment?
• Maintaining close attention to the details of each asana
• Learn the right alignment in various asana: standing, seated, backward/forward extensions, twisting, and inverted postures
• Understand the common mistakes, precautions, benefits, modifications according to strength and flexibility

It is not enough to learn and practice yoga to be a great yoga teacher. Teaching yoga is an art as it can change lives so a lot of preparation and skills go into it.

What will you learn?

• Blending traditional teaching methods with modern outlook prioritizing holistic approach in teaching
• Crafting an engaging curriculum
• Connection and empathy
• Efficiency in class management
• Safety and effectiveness
• How to avoid injuries
• Preparing yourself mentally and emotionally before teaching
• Keeping a positive attitude during and after the practice
• Developing step-by-step class structures
• Proper adjustments with and without yoga props
• Establishment of yogic personality

You will get the certification at the end of the course after proper evaluation. The evaluation will be based on:

What will you learn?

• Performance throughout the course
• Attendance
• Conduct
• Practical demonstration of the postures (test)
• Written tests (objective and subjective)

The requirement of 90% attendance throughout the semester will be used as a criterion for each student's grade. A valid attendance rate of 90% is required, with an acceptable and understandable justification for the remaining 10% of missed classes.

Culture Study Tour

Gurukul Yogashala takes every participant on a cultural tour in Rishikesh which not only helps in having a first-hand experience with the local culture of Rishikesh but also helps in understanding and connecting with the place of birth of Yoga where many yogis have found their spiritual enlightenment. The cultural tour will be conducted in every batch.

Healing Sessions

With Gurukul Yogashala, during your 200 Hour Yoga Teacher Training in Rishikesh, you will have the opportunity to be part of different healing sessions. Anyone of the following sessions will be conducted during the course according to the availability of the teacher.

1. Sound Healing Session

Sound healing has healing vibrations that are very powerful. It also helps you relax and calm your mind.

• Introduction to sound healing
• Sound healing and prana
• Therapeutic qualities of Sound Healing
• Balancing chakras with sound healing

2. Emotional Healing Session

Gurukul Yogashala is giving every yoga Aspirant the perfect opportunity to attend this complimentary session to start their healing journey. The ability to experience and express emotions is more important than you might realize. When you’re in tune with your emotions, you have access to important knowledge that helps with:

• Decision-making
• Relationship success
• Day-to-day interactions
• Self-care

3. Reiki Healing Session

Reiki Healing Sessions helps in releasing of stress and offer calmness to your mind and body. Balance yourself with deep healing with Reiki.

• Enables Relaxation
• Helps in balancing mind, body and soul
• Develops emotional and spiritual well-being

Restorative Yoga Therapy Session

Restorative yoga is a restful practice that is all about slowing down and opening your body through passive stretching. Restorative yoga is suitable for practitioners of all levels. It is a practice of deep relaxation that emphasizes the meditative aspect of yoga—the union of body and mind. Through the use of props for support, many of the postures are held almost effortlessly.

Benefits of Restorative Yoga

• Increased Relaxation
• Better Sleep
• Reduced Pain
• Improved Well-being
• Gentle on the body

Acro Yoga Session

Acro Yoga can include partner is a physical practice that combines yoga helping in building trust between partners and increasing strength.