200 Hour Yoga Teacher Training In Rishikesh India

Hatha Yoga is one of the ancient practices of yoga which is considered to offer spiritual perfection. This style of yoga is mainly focused on the postures and breathing techniques that help in relaxing the mind. During the class, our teacher will guide the students to perform it properly concerning understanding the body's strength and flexibility. This is a great style to incorporate into your daily practice as it not only improves flexibility and strength but also helps in relaxing and calming the mind.

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)

K. Pattabhi Jois developed a modern-day form called Ashtanga Yoga in the mid-20th century, an energetic practice of mindful movements with breath awareness. Ashtanga 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)

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)

Yin yoga is based on the Taoist concept of yin and yang, opposite and complementary principles in nature. Yin yoga works deeply into your body with passive, longer-held poses. The practice of Yin yoga is a transformative journey of self-discovery that gives practitioners unprecedented access to the deeper realms of the mind and body.

What will you learn?

• How Yin helps in increasing circulation and improves flexibility
• Calming and balancing the mind and body through various asanas
• Reduces stress and anxiety
• How practicing the asanas in Yin Yoga releases fascia
• Staying in an asana for a longer time encourages deeper relaxation

List of Yin Yoga Asana

• Melting Heart Pose
• Ankle Stretch Pose
• Banana Pose
• Half Butterfly Pose
• Butterfly Pose
• Camel Pose
• Cat Pulling its Tail Pose
• Caterpillar Pose
• Child’s Pose
• Dangling Pose
• Deer Pose
• Dragon Pose
• Frog Pose
• Happy Baby Pose
• Reclining Spinal Twist Pose
• Saddle Pose
• Shoelace Pose
• Snail Pose
• Sphinx Pose
• Seal Pose
• Square Pose
• Squat Pose
• Straddle Pose

Following the traditional and authentic practices of yoga, our schools prioritize health by offering knowledge about cleansing the body internally and externally. Shat Karma is a practice in Yoga where practitioners clean their body using various techniques to improve immunity and balance between mind and body. The students with the 100-Hour Yoga Teacher Training Course in Rishikesh will learn the right methods for performing various techniques to cleanse their bodies.

What you will learn?

• 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 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?

• 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

Meditation is one of the best practices of yoga which offers great self-control while improving mind strength. The practice introduces you to deeper enlightenment leading to better concentration and focus. The human brain is functional even when we sleep, but with the right techniques and practices, we can control it and eliminate the external disturbance. The classes of meditation by our teachers will help the students unlock a wide spectrum of inward journeys and a heightened sense of awareness with mental clarity.

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

We at Gurukul Yogashala offer traditional and Vedic knowledge to our students with our customized course on Yoga. We aim to keep the purity and serenity of Yoga alive through our students and spread it across the globe. To follow our aim, with every course of our, we share the knowledge, aim, beliefs and practices gained from the ancient scripture through the subject. This subject will uncover key concepts, beliefs in a higher power, the importance of self-realization, and the recognition of the interconnectedness of all things on this globe.

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

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 200 Hour Yoga Teacher Training Course:

What will you 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

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

Similar to learning the right things it is important to know about our body. With Anatomy and Physiology as a subject, we try to share all the necessary information with our students to help them in their yogic journey. The main reason behind this subject is to improve understanding. The subjects will cover a range of topics including bones, body structures, nervous system, and muscles. With another sub-division on Spiritual anatomy, we will share knowledge about the chakras, energy levels, and five layers of self.

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

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)
• 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.

Apart from our curriculum included above, following are the various sessions that will be included when you join Gurukul Yogashala for a Holistic approach to yoga. These sessions are not included in the 100 Hour Yoga Teacher Training Course rather given complimentary sessions by Gurukul Yogashala for a holistic approach.

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

When you suppress or repress emotions, you’re preventing yourself from experiencing and expressing feelings. This can happen consciously or unconsciously. You may suddenly feel anxious, overwhelmed, or unable to manage your emotions when something unexpected happens. This can be quite common and part of human nature.

The trauma and emotion healing session will help find some tools that can help you to:

• Recognize emotional triggers
• Develop some coping strategies that will work for you
• Understand some self-regulation techniques to respond to the situation better
• Create healthy boundaries without hurting yourself and others
• Learn to say no without being overwhelmed

Gurukul Yogashala will provide you with a safe and understanding environment where you will be at ease to express yourself better and provide you with the right tools where you can understand yourself better and express and manage your emotions. Healing takes time. And at Gurukul Yogashala, you can take your first step towards it.

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

Reiki Healing Session:

Reiki is an alternative healing technique which not helps in healing the body mentally but you will be able to feel lighter after the Reiki Session. This healing approach has been used by many practitioners to relieve the physical pain and also to release the pressure from the mind happening due to hectic modern lifestyle.

• Relieves physical pain and help in reducing the fatigue from the body
• Helps in overcoming the effects on anxiety.
• Uplifts your mood all the while helping in releasing the negative emotions in a positive manner.