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)

Vinyasa Flow style is one of the most advanced and intensive forms of yoga. It focuses on the strength of your body and breathing. Vinyasa Flow have the 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
• Better Cardiovascular conditioning
• How the Vinyasa flow will burn calories faster
• Combining proper breathing with the flow

Vinyasa Yoga Asana

• Sun Salutation A & B
• Suptha Baddha Konasana (Reclining Bound Angle)
• Ananda Balasana (Happy Baby Pose)
• Adho Mukha Svanasana (Downward Facing Dog)
• Urdhva Mukha svanasana (Upward Facing Dog)
• Tadasana (Mountain Pose)
• Trikonasana (Triangle Pose)
• Vrksasana (Tree Pose)
• Natarajasana (Dancer Pose)
• Garudasana (Eagle Pose)
• Uttanasana (Forward Fold)
• Ardha Uttansana (Halfway Forward Bend)
• Virbhadrasana I (Warrior I)
• Virbhadrasana II (Warrior II)
• Virbhadrasana III (Warrior III)
• Viparita Virabhadrasana (Reverse Warrior)
• Utthita Ashwa Sanchalanasana (High Lunge)
• Utthita Chaturanga Dandasana (High Plank Pose)
• Chaturanga Dandasana (Plank Pose)
• Ashtanga Namaskar (Eight Limbed Pose)
• Balasana (Child Pose)
• Utkatasana (Chair Pose)
• Baddha Virabhadrasana (Humble Warrior)
• Eka Pada Adho Mukha Svanasana (Three Legged Dog)
• Utthita Parsvakonasana (Extended Side Angle Pose)
• Vasisthasana (Side Plank Pose)
• Padangusthasana (Big Toe Pose)
• Ardha Chandrasana (Half Moon Pose)
• Urdhva Prasarita Eka Padasana (Standing Split)
• BaKasana (Crow Pose)
• Ardha Hanumanasana
• Utthita Hasta Padangusthasana (Extended Head-to-Big-Toe Pose)
• Bhujangasana (Cobra Pose)
• Shalabhasana (Locust Pose)
• Dhanurasana (Bow Pose)
• Vajrasana (Thunderbolt Pose)
• Eka Pada Raja Kapotasana (One Legged Pigeon Pose)
• Janu Sirsasana (Head to Knee Pose)
• Marichyasana I (Twist Pose)
• Ardha Matsyendrasana (Half Lord of Fishes Pose)
• Dandasana (Stick Pose)
• Paschimottanasana (Seated Forward Bend Pose)
• Purvottansana (Upward Plank Pose)
• Navasana (Boat Pose)
• Setu Bandha Sarvangasana (Bridge Pose)
• Urdhva Dhanurasana (Wheel Pose)
• Salamba Sarvangasana (Shoulder Stand)
• Halasana (Plough Pose)
• Karnapidasana (Ear Pressure Pose)
• Matsyasana (Fish Pose)
• Supta Matsyendrasana (Lumber Twist)
• Savasana (Corpse Pose)

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

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

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

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

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

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)
• Top 3 candidates will be selected who will receive a gift from Gurukul Yogashala on the basis of their performance in the class and test and their overall behavior.

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.

Gurukul Yogashala believes in the holistic approach of Yoga. And therefore, have included the following complimentary sessions which are not the part of the 100 Hour Yoga Teacher Training course curriculum but are given complimentary by us according to the availability of the teachers.

Kundalini Yoga Session

Kundalini is the term for life force located at the base of the spine. Kundalini yoga is nothing but the practice of expanding and intensifying mindfulness and unravelling the concealed enthusiastic and spiritual-psychic potentials in aspirants. Kundalini awakening is called the ultimate form of yoga sadhana that is attained after steadily mastering the previous layers of yoga sadhana. This comprehensive training is based on the ancient philosophies of tantras and kriya yoga.

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
• Balancing chakras with sound healing