300 Hour Yoga Teacher Training in Rishikesh, India

The course offers a wider spectrum of learning. Hatha Yoga is a great style to practice as it offers balance in the body while improving the connection between mind and body. While the practice includes different movements and techniques, it can still help in reducing stress and improving breathing. Our expert teacher with decades of experience will guide each student towards advanced and in-depth learning of Hatha Yoga with personalized attention.

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
• Understand the benefits of inversion asanas on mind and body

Hatha Asana Sequence :

• Surya Namaskar
• Chandra Namaskar
• Bharadvajasana
• Sarp Asana
• Shalabh Asana
• Dhanur Asana
• Chakra Asana
• Janu Sirshasana
• Parivrita Janu Sirshasana
• Paschimottanasana
• Tiriang Mukhaika Pada Paschimottanasana
• Baddha Konasana A to B
• Marichyasana A, B, C & D
• Natrajasana
• Virabhadrasana
• Ardh Chandrasana
• Utthita Trikonasana
• Parivritta Parsvakonasana
• Prasarita Padottanasana A, B, C, D
• Parsvottanasana
• Uttkatasana
• Utthita Hasta Padangustasana
• Vatayanasana
• Mayurasana
• Koormasana
• Hanuman Asana
• Brahmacharya Asana
• Chaturanga Danad Asana
• Adho Mukha Swanasana
• Urdhwa Mukha Swanasana
• Pincha Mayurasana
• Handstand
• Ardh-Pinch Mayurasana
• Kukkutasana
• Bakasana
• Ek Pada Bakasana
• Parshva Bakasana
• Ashtavakrasana
• Utthan Pristhasana
• Pashasana
• Titibasana
• Upavista Konasana A to B
• Supta Konasana A & B
• Halasana
• Karnapidasana (Ear Pressure Pose)
• Sarvangasana
• Padam Sarvangasana
• Sirshasana
• Ekpad Sirasana
• Matsyasana

Iyengar Yoga is a style of Hatha Yoga that emphasizes alignment, accuracy, and posture perfection. B.K.S. Iyengar developed this form with the intention of enhancing the connection between mind and body through asanas and pranayama. Under the guidance of our well-versed instructors, students will get a chance to polish their skills and move towards advanced movements.

What will you learn?

• The proper alignment of each pose
• How to use props to help students achieve correct alignment
• How to modify poses for students with different needs
• How to sequence the poses in a way that is safe and effective
• Developing awareness by holding postures for a longer time
• Transitioning to self-practice
• Learn to assist and make adjustments

Iyengar Yoga Sequence

• Tadasana (Mountain Pose)
• Vrksasana (Tree Pose)
• Utthita Trikonasana (Extended Triangle Pose)
• Virabhadrasana II (Warrior Pose 2)
• Utthita Parsvakonasana (Extended Side Angle Pose)
• Virabhadrasana I (Warrior Pose 1)
• Ardha Chandrasana (Half Moon Pose)
• Parsvottanasana (Intense Side Stretch)
• Prasarita Padottanasana (Wide Stance Forward Bend)
• Parighasana (Gate Pose)
• Padangusthasana (Big Toe Pose)
• Padahastasana (Hand Under Foot Pose)
• Uttanasana (Standing Forward Pose)
• Adho Mukha Svanasana (Downward Dog Pose)
• Utkatasana (Chair Pose)
• Dandasana (Staff Pose)
• Gomukhasana (Cow Face Pose)
• Siddhasana (Accomplished Pose)
• Virasana (Hero Pose)
• Parvatasana in Svastikasana (Mountain Pose in Well Being Pose)
• Triang Mukhaikapada Paschimottanasana (Three-Limbed Forward Bend)
• Marichyasana I (Sitting Twist Pose)
• Malasana (Garland Pose)
• Salamba Sarvangasana I (Supported Shoulder Stand)
• Halasana (Plow Pose)
• Karnapidasana (Knee To Ear Pose)
• Supta Konasana (Reclining Angle Pose)
• Chatushpadasana (Four Footed Pose)
• Setubandha Sarvangasana (Shoulder Supported Bridge Pose)
• Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Bharadvajasana I (Bharadvaja’s Twist Pose)
• Savasana (Corpse Pose)

Ashtanga Yoga is the most complex style of yoga. The style requires strength, concentration, and agility to perform it. For the advanced level, our course will first help students with their learning and then gradually move towards advanced movements with the guidance of our teacher. The style is great for developing a strong connection between the body and mind while allowing the body to push its limits with synchronized breathing techniques.

What will you learn?

• Introduction of Intermediary Series of Ashtanga Yoga
• Practice 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

Standing Poses

• Samasthiti
• Sun Salutation A & B (Surya Namaskar Series A & B)
• Padangushtasana (Big Toes Posture)
• Padahastasana (Hand Under Foot Posture)
• Utthita Trikonasana (Triangle Posture)
• Parivritta Trikonasana (Revolved Triangle Pose)
• Utthita Parshvakonasana (Extended Side Angle Pose)
• Parivritta Parshvakonasana (The Revolved Side Angle Pose)
• Prasarita Padottanasana (A, B, C & D) (Wide-Legged Forward Fold A, B, C & D)
• Parshvottanasana (Side Stretch Pose)

Intermediate poses

• Pasasana (Noose Pose)
• Krounchasana (Heron Pose)
• Shalabhasana A, B (Locust Pose A, B)
• Bhekasana (Frog Pose)
• Dhanurasana (Bow Pose)
• Parsvadhanurasana (Side Bow Pose)
• Ustrasana (Camel Pose)
• Laghu Vajrasana (Small Thunderbolt Pose)
• Kapotasana (Pigeon Pose)
• Supta Vajrasana (Reclined Thunderbolt Pose)
• Bakasana (Crane Pose)
• Bharadvajasana (Seated Spinal Twist Pose)
• Ardha Matsyendraasana (Half Lord of the Fishes Pose)
• Ekapada Sirsasana A, B, C (Seated Foot-Behind-The-Head Pose)
• Dwipada Sirsasana B (Feet Behind the Head Pose)
• Yoga Nidrasana (Yogic Sleep Pose)
• Tittibhasana A, B, C (Firefly Pose A, B, C)
• Pincha Mayurasana (Peacock Feather Stand)
• Karandavasana (Himalayan Duck Pose)
• Mayurasana (Peacock Pose)
• Nakrasana (Crocodile Pose Variation)
• Vatayanasana (Horse Pose)
• Parighasana (Gate Pose)
• Gomukhasana A, B, C (Cow Face Pose)
• Supta Urdhvapada Vajrasana A, B (Reclining Thunderbolt Pose One Foot Upward A, B)
• Mukta Hasta Sirsasana A, B, C (Free Hands Headstand Pose A, B, C)
• Baddha Hasta Sirsasana A, B, C, D (Bound Hands Headstand Pose A, B, C, D)
• Urdhva Dhanurasana (Upward-Facing Bow Pose)
• Paschimottanasana (West Stretching Pose)

Finishing Poses

• Salamba Sarvangasana (Supported All Limbs Pose)
• Halasana (Plow Pose)
• Karnapidasana (Ear-Pressure Pose)
• Urdhva Padmasana (Upward Lotus Pose)
• Pindasana (Embryo Pose in Shoulder Stand)
• Matsyasana (Fish Pose)
• Uttana Padasana (Raised Leg Pose)
• Shirshasana (Headstand Pose)
• Baddha Padmasana (Bound Lotus Pose)
• Yoga Mudra
• Padmasana (Lotus Pose)
• Uth Pluthi or Tolasana (Sprung Up)
• Shavasana (Corpse Pose)

Pranayama is the breathing practice where students will learn to adopt various techniques to control breathing and calm the mind. The practice will help in attaining maximum connection between the body and mind while offering an overall synchronized breathing experience for other styles of yoga. The course will unfold the most advanced techniques of locks and practice to reach tranquility.

What will you learn?

• Breathing and connection with the prana
• Importance and benefits of Pranayama
• Sitting Postures for Pranayama
• Understanding the different aspects of breathing
• Understanding all about nostrils and activating them
• How does the prana flow
• Functions and levels of pranas
• Balancing the Pranas
• Breath Retention
• Prana Connection with Chakras
• Intermediate Practices of Pranayama

List of Pranayama

• Diaphragmatic Breathing
• Thoracic Breathing
• Clavicular Breathing
• Yogic Breathing
• Surya Bhedi Pranayama
• Chandra Bhedi Pranayama
• Nadi Shodhana Pranayama
• Shitali Pranayama
• Shitkari Pranayama
• Bhastrika Pranayama
• Kapalbhati Pranayama
• Ujjayi Pranayama
• Bhramari Pranayama

Pranayama and Meditative Postures

• Sukhasana (Easy Pose)
• Ardha Padmasana (Half-Lotus)
• Swastikasana (Auspicious Pose)
• Siddhasana (Accomplished Pose)

Meditation is the final principle of yoga and is a great practice for freeing the mind from burden and fostering sincerity and devotion. Our course offers comprehensive sessions to improve the connection between the body and the mind through improved concentration. Meditation is a transformative journey where external disturbances are removed to embark on a new journey towards spiritual enlightenment.

What you will learn?

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

List of Meditation Techniques

• Traditional Himalayan meditation
• Om Mantra meditation
• Breath awareness (Anapana)
• Trataka meditation
• Silent meditation
• Practice Japa Ajapa meditation
• Antar Mouna Dhyana meditation
• Chakra awareness
• Kirtan meditation evening
• Active meditation
• Mindful 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
• Various schools and traditions of Yoga Nidra
• Tantric origin
• Lifestyle and rules for practitioners
• Benefits and risks
• Difference between meditation and Yoga Nidra
• Yoga Nidra experience
• Healing with Yoga Nidra
• Three-body awareness
• The four states of consciousness
• Different stages of Yoga Nidra
• Stress relaxation

Shatkarma is one of the ancient yogic practices for which years of practice and patience are required. This is a very important practice as it helps in cleansing the body internally using different yogic techniques. The course will unveil these techniques and students will learn from the teacher how to perform and cleanse their bodies for better immunity and purity.

What will you learn?

• What is Shatkarma
• Benefits and risks of Shatkarma
• Who should practice and who should not
• Preparation for Shatkarma
• Practices post Shatkarma

List of Shatkarma Practices

• Jala Neti
• Rubber Neti
• Kapalbhati
• Nauli
• Shankh Prakshalana
• Kunjal Kriya
• Trataka

Mudras are the divine gestures that channel and distribute prana in the body. Most of the mudras are performed by hand. Practitioner 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 of mudra
• The advantages of mudras

List of Mudras

• Jnana mudra
• Chin mudra
• Dhyana mudra
• Yoni mudra
• Bhairava mudra
• Nasikagra drishti mudra
• Vairagya mudra (dispassion)
• Abhaya mudra (blessing, fearlessness)
• Vayu mudra (air)
• Pran mudra (prana)
• Prithvi mudra (Earth)
• Surya mudra (Sun)
• Varun mudra (God of water)
• Ashwini Mudra
• Vajroli 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.

• Meaning of Bandhas and its importance
• Draining of Pranas and how to retain them
• Understanding the chakras and the role of Bandhas
• Benefits and risks of the practices
• Practices (for intermediate and advanced level)

List of Bandhas

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

At Gurukul Yogashala, we aim to keep the authenticity of the traditional yoga to help every yoga lover find the reasoning and philosophy behind Yoga practices Understanding why yoga is not just practicing asanas rather much more than that. Yoga Philosophy will help you in understanding the key concepts, the importance of self-realization, and you will be able to connect practical and spiritual aspects of Yoga.

What you will learn?

• Introduction to Yoga Philosophy
• Yoga Sutras of Patanjali
• Concept of God and Soul
• Sankhya Philosophy
• Types of Yoga - Bhakti Yoga, Karma Yoga, Gyan Yoga, Raja Yoga, Kundalini Yoga, Prapti Marg, & Nada Yoga
• Yoga Philosophy
• Eight Limbs of Yoga
• Gyan Yoga in detail
• Women in Vedas
• Hindu Rituals and Significance
• Cycle of Time
• Ancient Scriptures - The Vedas
• Introduction to the Upanishads
• Introduction to Bhagwat Geeta
• Importance of a Guru
• What are the sixteen Samskaras?
• Hindu Gods and Goddesses
• Triguna Theory
• Pancha Klesha
• Pancha Kosha
• Introduction to Chakras and Kundalini
• Theory of Karma

Ayurveda is the ancient healing science to heal the body in the holistic way. It is through the different practices of Ayurveda; you can heal the body by clearing out the doshas of the body. Following are the things you will learn during 300 Hour Yoga Teacher Training Course:

What you will learn?

• Introduction to Ayurveda
• Definition and Core Principles
• Unique Features and Aims of Ayurveda
• Historical Overview and Evolution
• Exploration of Ayurvedic Branches
• Understanding the Philosophy Behind Ayurvedic Practices
• Elemental Knowledge in Ayurveda
• Concept of Holistic Health in Ayurveda
• Fundamentals of Doshas, Dhatus, and Agni
• Exploring Prakriti (Individual Constitution) and Vikriti (Imbalance)
• Body Types and Energies
• In-depth Discussion on Various Body Types (Doshas)
• Balancing Body Imbalances
• Recognizing Signs of Balance and Imbalance in the Body
• Techniques and Practices to Restore Balance and Harmony

Physical Anatomy

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

What you will learn?

• Prana Supply to the respiratory system
• Functions of Cells
• Digestive System
• Circulatory System
• Endocrine System
• Physical Transformation with Yoga
• Hormone Secretion in Yoga
• Effects of Pranayama on the Respiratory System
• Effects of Yoga Practice and Nauli on the digestive system
• Muscular and skeletal system with advanced postures
• Anatomy of pelvic girdle and spine

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.

What you will learn?

• Nadi (Energy Channel)
• Chakras (Energy Centres)
• Kundalini (Prime Energy and Source of All Creativity)
• Pancha kosha (5 Layers)
• Pancha Mahabhuta (5 Elements and Body Structure)
• Tri-Guna (Three Attributes)

Yoga is lifestyle. Yoga not only helps in the physical fitness but also helps in nurturing and keeping the body healthy. In the Yoga Therapy classes, you will be able to learn various different techniques and therapies to improve the physical and mental well-being.

Adjusting and aligning yourself as well the others is an important part of asana practice. It is important to align your own body as well as to understand the mistakes so that you will get no injuries while practicing and also while you are teaching as a Certified Yoga Teacher. A little tweak in the movement can help avoid lifetime pain or injury. Under the guidance of our expert teacher, you will attain the best learning on the movement and the right way to perform it.

What you will learn?

• Importance of Alignment & Adjustment
• Benefits of Alignment and how it will help in improving the posture
• Advantages: How making small changes in the movement can maximize benefits and minimize injuries
• Sequencing: Discovering each body type and structure to make changes in the posture
• Reach the maximum potential of the body

Becoming a Certified Yoga Teacher will be incomplete without understanding how to conduct a class all the while managing the proper flow and correcting the students. All of this and much more will be learned during the Teaching Methodology Session

What you will learn?

• Building positive communication and earning trust.
• Managing time effectively.
• Possessing key qualities of a successful teacher.
• Demonstrating and observing key principles.
• Assisting and correcting postures effectively.
• Preparing mentally and emotionally for teaching the class.
• Structuring class step-by-step.
• Using voice effectively during class.
• Preparing for the class ahead of time.
• Creating a sequence with breathing and posture techniques for all levels.
• Adapting the sequence for different levels and providing effective cues.

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

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

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 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.

Massage Therapy Workshop

During your 200 Hour Yoga Teacher Training, you will learn and be part of the different massage therapy workshops. Gurukul Yogashala will be conducting anyone of the following session during the course according to the availability of the therapist.

1. Ayurveda Massage Therapy Workshop

In Ayurveda Massage Therapy workshop, there will be combination of demonstration of various techniques that will be used in a massage to achieve the best possible results. You will have an understanding how to move hands for the massage and in which direction.

2. Marma Points Therapy Workshop

A marma point therapy workshop teaches you about marma therapy, an ancient Ayurvedic healing practice that involves stimulating specific points on the body. The practice involves stimulating these points to promote healing, balance the body, and improve energy flow.

3. Naturopathy Therapy Workshop

Naturopathy is a holistic system of medicine that uses natural remedies and therapies to promote wellness and self-healing. In the Naturopathy Therapy Session, you will have the knowledge of different types of Naturopathy massages that help you understand about different massages.