100 Hour Yoga Teacher Training In Rishikesh, India

Hatha yoga is one of the most ancient branches of yoga, with a history dating back over a thousand years. Sessions in Hatha Yoga Teacher Training are rooted in ancient practices that evolve your consciousness to a higher understandin.

What will you gain ?

• Learn different variations and modifications of the asanas according to different flexibilities
• Learn the English names and Sanskrit names of the asanas
• Learn the right alignment during the class and hands-on adjustments for beginner and advanced students
• Use props (belt, bolster, pillow, wall, block) as supporting agents

Hatha Yoga Sequence

• Surya & Chandra Namaskar – Sun and Moon salutations
• Pawanmuktasana Series – Joint mobility
• Standing, Sitting & Kneeling Asanas – Strength, stability, and flexibility
• Prone & Supine Asanas – Back strength, spinal release, and core work
• Forward, Backward & Twisting Asanas – Spinal flexibility and detoxification
• Balancing & Inverted Asanas – Core stability, concentration, and circulation
• Counter Poses – Alignment and safety

Ashtanga Yoga

K. Pattabhi Jois introduced Ashtanga Vinyasa in the mid-20th century as a dynamic practice linking breath with movement. In our 100 Hour Yoga Teacher Training, you will learn the Primary Series step by step, building strength, discipline, and confidence in a structured and supportive way.

What will you gain?

• Role of Drishti in Every Asana
• Synchronizing breath with asanas
• Transitioning to self-practice
• Contraindications of postures
• Learn English and Sanskrit names
• Learn the right adjustment during the asana class

Mysore-style Ashtanga Sequence

• Ashtanga Surya Namaskar – A & B
• Ashtanga Standing Pose – Forward Bend, Side Stretch, Leg Stretch, Balance
• Ashtanga Beginner Strength Pose – Arm & Leg Strength, Twisting, Core Strength

Vinyasa Flow

Vinyasa Flow has movement sequences with focus on the breath. Vinyasa Flow is all about the deep inhale and exhale of your breath as you move from one posture to the other.

What will you learn?

• How the Vinyasa yoga will decrease stress, anxiety, and depression
• Increase in the energy and improving cardiovascular conditioning
• How the Vinyasa flow will burn calories faster
• Combining proper breathing with the flow

Vinyasa Yoga Sequence

• Vinyasa Surya Namaskar – Traditional Sun Salutation Variations (Classical A & B Flow).
• Vinyasa Standing Asana Flow – Forward Bend Sequence, Lateral Stretch Flow, Hip Opening Flow, Balance Postures.
• Vinyasa Strength-Building Flow – Core Activation, Dynamic Twisting Sequence, Arm & Leg Strengthening Transitions.
• Vinyasa Closing Sequence – Gentle Backbends, Inversions or Preparations, Cooling & Restorative Asanas.

Pranayama

Pranayama is the practice of rhythmic breathing to purify the body, provide oxygen, and enhance mind–body connection. It promotes calmness, focus, and concentration. This course teaches various breathing techniques, locks, and mudras for effective practice.

What will you learn?

• Introduction, importance, and benefits of Pranayama
• Preparing yourself for practice and sitting postures
• Nostril activation for effective practice
• Functions, levels, and balancing of pranas; breath retention

Different Type of Pranayama

• Nadi Shodhana Pranayama
• Surya Bhedi Pranayama
• Chandra Bhedi Pranayama
• Ujjayi Pranayama
• Bhastrika Pranayama

Mudras

Mudras are the divine gestures that channel and distribute prana in the body. Most of the mudras are performed by hand. Practitioners can have immense benefits from mudras if they are performed in the right manner under the guidance of an expert.

What will you learn?

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

Practice of different Mudras

• Jnana mudra
• Chin mudra
• Dhyana mudra
• Yoni mudra
• Bhairava mudra

Bandhas

Yoga generates prana (energy) in the body. Mudras help channel this energy, while bandhas regulate and retain it, preventing loss and even aiding in awakening the Kundalini when practiced correctly.

What will you learn?

• Meaning of Bandhas and its importance
• Draining of Pranas and how to retain them
• Understanding the chakras and the role of Bandhas
• Benefits and precautions during the practices
• Practice (for beginners and intermediate level)
• Mula Bandha
• Uddiyana Bandha
• Jalandhara Bandha

Shatkarma

Shatkarma is a series of six types of cleansing activities that help with physical, emotional, mental, and spiritual cleansing. Cleansing your body is a fundamental step toward working on your yoga journey.

What will you learn ?

• What Shatkarma is, along with its benefits and precautions
• Who should practice it and who should avoid it
• Preparation steps and post-practice guidelines

List of Shatkarma practices:

• Jal Neti Kriya
• Sutra Neti Kriya
• Netra Neti Kriya
• Kapalbhati Kriya
• Kunjal Kriya

Learn traditional meditation techniques to calm the mind, enhance focus, and cultivate inner balance. Guided practices help reduce stress and promote emotional well-being. Students also explore methods to deepen self-awareness and mindfulness in daily life.

What will you learn?

• Introduction to Dharana, Dhyana, and Samadhi
• History and philosophy of meditation
• Preparation, Aim and Objective of Meditation
• What meditation is and what it’s not
• Meditation traditions
• Correct sitting posture and role of diaphragmatic breathing
• Correct breathing during meditation
• Meditation Practice

Different Types of Meditation Practices

• Om Meditation
• Japa / Ajapa Meditation
• Mantra Meditation
• Trataka Meditation
• Guided Meditation
• Breath Awareness Meditation

Yog Nidra – Psychic Sleep

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.

What will you learn?

• Meaning, basics, purpose, and Tantric origin of Yoga Nidra
• Various schools, traditions, lifestyle guidelines, and practitioner rules
• Benefits and precautions
• Difference between meditation and Yoga Nidra
• Yoga Nidra experience and healing applications
• Three-body awareness, four states of consciousness, and stages of Yoga Nidra

Mantra chanting connects the mind, body, and spirit, fostering clarity, inner peace, and the ability to heal oneself. It gently nurtures your inner world, helping you feel grounded, balanced, and deeply connected to your true self.

What will you learn?

• What is Mantra – Understanding its meaning, significance in life, and the process of personal mantra initiation.
• Healing of body with mantras
• Use of mala in mantra recitation
• How will mantra will help you in your life?

List of Mantras Chanting

• Gayatri Mantra
• Shanti Mantra
• Guru Brahma Mantra
• Krishna Mantra
• Shiv Mantra
• Narayana Mantra
• Ram Mantra

Exploring yoga’s history and philosophy in the 100 Hour TTC helps you build a strong foundation and understand the true roots of yogic practice. You’ll learn how to apply this ancient wisdom in everyday life, supporting your growth as a mindful practitioner and preparing you for deeper studies in the future.

What will you learn?

• Introduction of Yoga Philosophy (Yog Darshan) and its Evolution
• Introduction of Patanjali Yoga Sutras
• Nadis (Ida, Pingala & Sushumna)
• Introduction of Hatha Yoga Pradipika
• Eight Limbs of Ashtanga Yoga
• Introduction to Vedas

Yoga is not only a set of postures to keep you fit but also a holistic lifestyle and philosophy that enhances one's mind, body, and soul. A yogi's lifestyle opens doors for every individual to the highest form of knowledge.

What will you learn?

• Understanding what a yogic lifestyle is, who a yogi is, and why a healthy lifestyle matter
• Importance of a yogic lifestyle, including vegetarian/vegan diet and basics of the yogic diet
• Daily routines: morning–evening practices, sleep cycle, and preparation for restful sleep
• Living with awareness: behaviour toward others and following Yamas & Niyamas

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.

What will you learn?

• Anatomy Foundations & Movement Basics
• Spine, Core & Breathing Anatomy
• Upper & Lower Body Anatomy

Learn the posture alignment in accordance with Iyengar Yoga. Expert teachers of Gurukul Yogashala 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 you will 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
• Understand the common mistakes, precautions, benefits, and modifications according to strength and flexibility

Each participant will have an option to choose from following one-to-one sessions. Kindly note only one of the following sessions will be complimentary, students can select from the following. If they wish to have more than one then you can connect with the team.

• Emotional Healing Consultancy & Massage
• Ayurveda Consultancy and Massage
• Sound Healing Session

One Complimentary Group Session by the river

• Acro yoga
• Pranayama
• Meditation

One Complimentary Active Group Session

• Bollywood dance session
• Body movement session

Complimentary Group Art Activities

Gurukul Yogashala offers hands-on experiences in traditional Indian arts such as Mehendi (Indian tattoo), floral Rangoli, and Mandala art—perfect opportunities to connect, collaborate, and create meaningful memories together.