200-Hour + Pre-Postnatal Yoga Teacher Training in Rishikesh

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 understanding.

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
• Establish creative and challenging classes using the right voice and words
• Asana knowledge in traditional, therapeutic, and healing contexts
• Important contraindications and necessary modifications in relation to modern problems (hyperthyroidism, diabetes, hypertension, arthritis, and so on)

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

K. Pattabhi Jois developed a modern-day form called Ashtanga Vinyasa in the mid-20th century, an energetic practice of mindful movements with breath awareness. In a 200 Hour Yoga Teacher Training Course, the primary series of Mysore-style Ashtanga is taught in a systematic manner to help you achieve your goal.

What will you gain?

• Role of Drishti in Every Asana
• Synchronizing breath with asanas
• Doing Bandhas in Asanas
• Transitioning to self-practice
• Contraindications of postures
• Learn English and Sanskrit names
• Learn the right adjustment during the asana class
• Learning how to teach Ashtanga Yoga Primary Series

Mysore-style Ashtanga Sequence

• Ashtanga Surya Namaskar – A, B, C
• Ashtanga Standing Pose – Forward Bend, Side Stretch, Leg Stretch, Balance
• Ashtanga Beginner Strength Pose – Arm & Leg Strength, Twisting, Core Strength
• Ashtanga Finishing Pose – Back Bend, Upside Down, Cooling Pose

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 another.

What will you learn?

• How the Vinyasa yoga will decrease stress, anxiety, and depression
• Increase in energy and improvement in 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

Shatkarma or Yogic Cleansing

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

Pranayama or the method of rhythmic breathing is a style of yoga, where using different techniques of breathing we fulfil the requirement of the body and purify it. The concentration over breathing not only helps in delivering the right amount of oxygen or detoxifying but also helps in improving and deepening the connection of the mind with the body while improving calmness and concentration. The course will help the student learn different locks, styles and mudra for the practice of pranayama.

What will you learn?

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

Pranayama

Pranayama is the practice of rhythmic breathing to purify the body, provide oxygen, and enhance the 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
• Breathing techniques, prana flow, and connection with chakras
• Beginner and intermediate practices integrated with meditative postures

Different Types of Pranayama

• Nadi Shodhana Pranayama
• Surya Bhedi Pranayama
• Chandra Bhedi Pranayama
• Ujjayi Pranayama
• Bhastrika Pranayama
• Bhramari Pranayama
• Sheetali Pranayama
• Sheetkari Pranayama
• Kapalbhati 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
• Vairagya mudra (dispassion)
• Vayu mudra (air)
• Pran mudra (prana)
• Prithvi mudra (Earth)
• Surya mudra (Sun)
• Varun mudra (God of water)
• Agani Mudra

Bandhas

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 will you learn?

• Meaning of Bandhas and their importance
• Draining of Pranas and how to retain them
• Understanding the chakras and the role of Bandhas
• Benefits and precautions during the practices

Practices (for beginners and intermediate level)

• Mula Bandha
• Uddiyana Bandha
• Jalandhara Bandha
• Maha Bandha
• Agnisar (for Uddiyana preparation)
• Bahir Kumbhaka (external retention)
• Antar Kumbhaka (internal retention)

Mantra Chanting

Mantra Meditation employs the power of chanting to align mind, body, and spirit, expanding awareness and facilitating inner and outer healing.

What will you learn?

• What is a 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 help you in your life?
• What are the obstacles in Meditation?
• Preparing the body and mind for Meditation - To Become aware of the body

List of Mantras Chanting

• Ganesh Mantra
• Gayatri Mantra
• Shanti Mantra
• Mahamrityunjaya Mantra
• Guru Brahma Mantra
• Dhyana Mulam Mantra
• Om Purnamadhah
• Krishna Mantra
• Shiv Mantra
• Narayana Mantra
• Ram Mantra

Meditation

Yoga asanas make the body stable and pranayama soothes the nervous system, thus preparing the flow of prana to be channelized effectively and making it easier for the mind to focus. Practicing pratyahara, or the controlling of sense, further facilitates control of the mind which is the preparation for meditation.

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
• Chakra meditation
• Guided meditation
• Mindfulness meditation
• Breath awareness meditation
• Loving-Kindness meditation
• Inner silence meditation
• Progressive muscle relaxation meditation
• Emotional 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

Yoga History & Philosophy

Understanding the history and philosophy of yoga not only helps you to grasp the deep meaning Yoga has in our life but also helps you integrate the philosophy into your life. Various ancient philosophies will be introduced to you like Bhagwat Geeta, Hatha Yoga Pradipika, Patanjali Yoga Sutra and much more.

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
• Pancha – Vayus, Panchakoshas
• Sattva, Rajas & Tamas (Trigunas)
• Four Padas of Yoga Sutras
• Life stories of yogis (Inspiring stories)
• Introduction of Chakras – energy centres of the body & Kundalini
• Introduction to Vedas

Yogic Lifestyle

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 matters
• 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

Kundalini Yoga is practised to activate the kundalini energy, which sits at the base of the spine. Kundalini awakening is called the ultimate form of yoga sadhana that is attained after steadily mastering the previous layers of yoga sadhana. The term kundalini comes from the Sanskrit word "Kundal" which means circular or the coiled snake at the base of the spine. During the 200 Hour Yoga Teacher Training, you will have a comprehensive introduction to Kundalini Yoga which will help you in understanding what the subject entails and how to move ahead in the future regarding an in-depth understanding of this vast subject Kundalini Yoga.

What will you learn about Kundalini Yoga practices during the training?

• Introduction, definition, core principles, unique features, aims, and historical evolution of Kundalini Yoga
• Recognizing energetic blocks/flow and traditional methods to balance, activate, and harmonize the subtle body
• Understanding various meditative practices for different chakras and their role in spiritual awakening

Ayurveda Workshop

Ayurveda is the ancient Indian science of holistic healing that nurtures balance of the body, mind, and spirit. Through traditional Ayurvedic practices, the body is purified and harmonized by balancing the three doshas: Vata, Pitta, and Kapha, supporting natural health and inner well-being.

What will you learn?

• Introduction of Ayurveda and Definition
• Meaning and importance of Dincharya - Daily routine activities according to Ayurveda
• Introduction to tridoshas - Vatta, Pitta & Kapha
• Explanation of Basti - Kati, Geeva, Uro Janu and nabhi basti
• Understanding the concept of Abhyangam
• Introduction, importance and definition of marma Therapy
• Classification of Marma - according to Anatomy & Shadang and identification of Marma
• Identification of Marma - Upper and lower Extremities

Applied Ayurveda

Applied Ayurveda focuses on bringing ancient Ayurvedic wisdom into daily life. By understanding and practicing these principles, one learns how to live a balanced, healthy, and harmonious life in alignment with nature.

What You Will Learn To:

• Prepare Ayurvedic detox teas, including liver detox, Tulsi, and herbal infusions
• Create natural Ayurvedic face and hair masks
• Practice Ayurvedic gardening and understand medicinal plants
• Learn the basics of Basti therapy
• Detoxify the body using traditional Ayurvedic cleansing methods
• Perform Abhyanga (self-massage) with Ayurvedic oils for relaxation and vitality

At Gurukul Yogashala, you will explore the connection between emotions, trauma, and the body as part of the 200 Hour Yoga Teacher Training. Students learn the theory and practical application of techniques combining Marma Therapy, Meditation, Breathwork, and Asanas to understand how emotions are stored in different parts of the body and how to release them. With these sessions, you will explore the theory and practice of Marma Therapy, you will learn to identify key energy points, understand how they store emotions, and apply for emotional healing. You will also gain the skills to support emotional balance, inner resilience, and holistic well-being for yourself and others, integrating these methods into your yoga practice and daily life.

What you will learn?

• Understanding Marma Therapy, the 72 Marma points and how they store emotional memories
• Techniques for stimulating Marma points to release blocked emotions
• How Marma point therapy enhances the flow of prana and promotes healing according to Ayurveda
• Key points and precautions
• Effects of Emotional Healing through Marma Therapy on the body, mind, and spirit
• Ways to achieve physical, mental, and spiritual wellness

Functional Anatomy

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: Understand the role of anatomy in yoga, basic bones and joints, movement terms, flexibility vs. mobility, and injury prevention essentials.
• Spine, Core & Breathing Anatomy: Learn spine structure, core muscles, pelvic awareness, diaphragm mechanics, and the connection of breath to the nervous system.
• Upper & Lower Body Anatomy: Focus on shoulder, elbow, wrist, hip, knee, and foot alignment to support safe and effective movement.
• Asana Biomechanics & Functional Movement: Explore anatomy in forward bends, backbends, twists, and side bends, balance mechanics, and fascia/connective tissue in movement.
• Energetics & Safe Alignment in Yoga: Study bandhas, parasympathetic activation, common yoga injuries, and safe alignment for diverse body types.

Alignment & Adjustment

Learn the posture alignment in accordance to the 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 will you learn?

• Why is it 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
• Learn the right alignment in various asanas: standing, seated, backward/forward extensions, twisting, and inverted postures
• Understand the common mistakes, precautions, benefits, and 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 a modern outlook prioritizing holistic approach in teaching.
• Crafting an engaging curriculum; Connection and empathy during the sessions
• Efficiency in class management
• Safety and effectiveness
• 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

Teaching Practice

There will be teaching practice done by all the participants of the batch in the presence of the teacher that will help you in giving hands-on practical experience.

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

Group Complimentary Sessions

Depending on the availability of the teachers, only one session from each of the following will be conducted in every batch

• Enriching Add-On Workshops
• Ayurveda workshop

One Complimentary Healing Group Session

• Sound healing
• Emotional healing
• Chakra healing

One Complimentary Group Session by the river

• Acro yoga
• Pranayama
• Meditation

Complimentary Active Group Sessions

• 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.

Prenatal yoga is specifically created for pregnant women, and it incorporates various forms of yoga that use gentle movements, breathing techniques, and meditation during each stage of pregnancy.

After delivery, mothers can practice postnatal yoga, which is designed to help them recover physically and emotionally from childbirth. The weeks and months that follow delivery are times of constant physical healing and emotional changes. New mothers need to take care of themselves and their bodies, and postnatal yoga helps them do just that.

Physical movement during each trimester of the pregnancy is very important. It not only helps in reducing any kind of physical discomfort as per the changes in the anatomy of the body but also helps in energising the pregnant women.

What will you learn?

• Understanding the asanas for each trimester and also how to perform with proper support and balance
• Learning the specific sequences for each trimester for building the strength and flexibility
• Relaxation through gentle yoga and restorative yoga for common challenges faced during pregnancy
• Learning the practices for the post natal for regaining strength and balance

Breathing properly during each trimester of pregnancy helps in calming the mind and connecting mother and her child.

What will you learn?

• Importance of breathing for each trimester
• Breathwork techniques for calming the mind
• Breathwork specifically for the childbirth
• Practices to enhance the lung capacity and oxygen flow

Connecting with the self and the child during each trimester of the pregnancy will not only increase the calm in the mothers mind and body but also increase the bond between the mother and the child.

What will you learn?

• Importance of Meditation for the mother and child bond
• Importance of Fetal talk during pregnancy
• Guided meditation for emotional balance and stress relief
• Relaxation techniques for strengthening the bond between mother and child

Pregnancy is the sacred time in a woman's life. During the course you will understand the traditional teachings of Garbhopanishad and how to apply them during the modern times.

What you will learn?

• Yogic and spiritual practices of nurturing the unborn child
• Role of positive thoughts, music and mantras during the pregnancy
• Lifestyle guidance for a healthy and happy pregnancy
• Role of nutrition for a healthy pregnancy
• Yoga Philosophy on Pregnancy
• Relevance of traditional practices in the modern times
• Role of Ayurveda in Pregnancy
• Importance of the Post-natal care

A woman's body undergoes multiple changes during each trimester of the pregnancy. These changes not only have an impact physically rather psychologically as well.

What will you learn?

• Anatomy & Physiology of Reproductive system
• Understanding the changes in the anatomy and physiology during the prenatal period
• learning about the changes post delivery - post natal
• Hormonal changes during each trimester of the pregnancy
• Psychotherapy during prenatal and post delivery times

During the course you will be learning about the importance of right alignment during the practices in prenatal phase and what kind of safety measures need to be taken during the adjustment

What will you learn?

• Importance of Alignment and adjustment during each trimester of pregnancy
• Alignment principles to ensure safety and comfort
• Hands-on and verbal adjustments of the expectant mothers

During the current technological modern times, it is important to understand fertility as an umbrella term so that it can be focused from all parameters.

What will you learn?

• Exploring yogic and holistic approaches to support fertility and reproductive health Understanding the connection between stress, lifestyle, and conception
• Gentle asanas, pranayama, and relaxation practices to enhance reproductive vitality
• Understand the concept with discussions to integrate the theory into practice

There will be teaching practice done by all the participants of the batch in the presence of the teacher that will help you in giving hands-on practical experience.