Know Your Traditional Yoga School in India - Gurukul Yogashala

At Gurukul Yogashala, a renowned yoga institute based in India, you step into a unique learning environment where you get exposed to 200, 300, and 500 Hour Yoga Teacher Training programs along with other short-term programs such as Yin Yoga Teacher Training, Prenatal Yoga Teacher Training, Sound Healing Teacher Training, and Ayurveda Short Course. The programs include a variety of traditional practices such as Traditional Hatha Yoga, Mysore Style Ashtanga Yoga, Vinyasa Flow, Ayurveda, Pranayama & Meditation, mudras, bandhas, as well as Yoga history and philosophy.

In addition, you will also get a complimentary healing session of your choice among Sound Healing, Emotional Healing, or Chakra Healing, along with a complimentary yoga session by the river to aid your journey.

100 Hour Yoga Teacher Training in Rishikesh - Introduction

Experience your yoga journey with our 100 Hour Yoga Teacher Training in India, where you will undergo training for almost 12 days. This affordable yoga teacher training program is aimed at people who want to refine their yoga practice or move up to becoming a yoga instructor.

At Gurukul Yogashala, small class sizes ensure that every student gets personalized attention from qualified instructors. Over the course of 12 days, you will learn Traditional Hatha Yoga, Ashtanga Yoga in the Mysore method, Vinyasa Flow, Yoga Philosophy, Anatomy, Alignment and Adjustment, Teaching Methods, Ayurvedic Theory, and Practical Lifestyle Techniques. You will also have the opportunity to practice Mudras, Bandhas, and Yoga Nidra as part of the program.

The course will teach you the habit of practicing Yoga through the various meditation, pranayama, and other exercises that will help you create a basis for your practice. The students will also be included in a global community of practitioners sharing their experiences.

This 100-hour training course can be considered your first step towards the completion of your certification, which you can continue with Gurukul Yogashala anytime in the future.

Who Can Join This Affordable 100-Hour Yoga Teacher Training in India?

Gurukul Yogashala offers a Traditional 100-Hour Yoga Teacher Training, accredited by Yoga Alliance USA, covering:

Hatha Yoga, Ashtanga & Vinyasa Flow, Ayurveda, Mantra Chanting, Pranayama, Meditation, Yoga Nidra, Cleansing Kriyas, along with Functional Anatomy, Yoga Philosophy, Adjustment & Alignment.

The present training is appropriate for those who want to:

• Start their way toward being a Yoga Alliance Certified Yoga Teacher with 100 hours of training
• Accept a yogic path that promotes health and wellness
• Improve their personal yoga practice through traditional yoga theory
• Complete the advanced techniques required for doing the postures properly
• Achieve total health and better knowledge of yoga teachings.

What will you gain?

What are the advantages of joining this program?

This program aids you to familiarise with the rudiments of yoga and getting started on your way to obtaining your complete certification. The training course is well suited for those who want to start practicing yoga but cannot immediately commit to the intensive 200-hour-long course. Specifically, you will:

• Take part in a program that caters to all levels, from novices to experienced practitioners, and is taught by qualified teachers.
• Learn the foundation of Hatha, Ashtanga, Pranayama, Meditation, Yoga Nidra, Alignment, and more.
• Meet many students from different countries with similar interests and make lifelong friends.
• Being part of the course will deepen your understanding of holistic health and why Ayurveda services are one of the best health improvements ever.
• Be able to use 100-hours of training as a stepping stone to completing the next 100-hour course of training, doing 200 hours in total.

What different Yoga Styles you will learn

What is Hatha Yoga?

Hatha Yoga is a form of yoga that focuses on using physical practices to create balance and direct the energy flow in the body. The term Hatha comes from the combination of Ha (meaning Sun) and Tha (meaning Moon), which represents the balancing of dual powers and the harmony within.

What is Ashtanga Yoga?

Ashtanga Yoga is an active form of Hatha Yoga that connects breath and movement. Performing Ashtanga Yoga will help strengthen and develop flexibility while providing mental clarity, concentration, and peace of mind through a specific sequence of movements, breathing, and yogic techniques.

What is Vinyasa Yoga?

Also known as "Flow Yoga," Vinyasa Yoga consists of synchronizing the breath with the movements, resulting in a smooth flow. Vinyasa yoga helps relieve stress and improves the work of the hearthealth quickly, with the ease of adapting its techniques for users of all ages and fitness levels.

What is Pranayama?

Pranayama is the practice of controlling the breath and governing the flow of prana, or life energy, in the body. Through pranayama practice, one can learn to calm the mind, recharge the body, and promote physical, mental, and emotional health.

What is Meditation?

Meditation is an important technique for training one's mind to focus on the present moment. It is a method that leads to calming thoughts, stress reduction, and gaining peace of mind as well as self-awareness. Meditation improves concentration and emotional stability through regular training.

Training Curriculum

Hatha Yoga

Hatha yoga is one of the oldest branches of yoga that originated over one thousand years ago. It is taught during courses on Hatha Yoga Teacher Training so that participants can master the ancient practice of gaining more developed consciousness.

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

Mysore-style Ashtanga

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

Vinyasa 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 types 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 their 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 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:

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

Meditation

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

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

List of Mantras Chanting

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

Yoga History & Philosophy

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

Anatomy and Physiology

Anatomy is an essential subject for ensuring a safe, effective, and personalized yoga practice. Empowering 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

Alignment and adjustment

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 a 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
• Understand the common mistakes, precautions, benefits, and modifications according to strength and flexibility

Certificate:

You will get the certificate at the end of the course based on the following:

• Attendance & Performance throughout the course
• Conduct

Complimentary sessions

Each participant will have an option to choose from the following one-to-one sessions. Kindly note that 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

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.

Sample daily schedule

• 05:30 – Wake-up
• 06:00 - 07:30 Mysore-style Ashtanga Yoga & Vinyasa Flow
• 07:40 - 08:40 Pranayama / Kriya / Mudra / Bandha
• 08:45 - 09:30 Breakfast
• 09:30 - 10:15 Ayurveda
• 10:15 - 11:15 Functional anatomy
• 11:15 - 12:15 Alignment and adjustment
• 12:30 - 13:30 Lunch
• 13:30 - 14:30 Rest
• 14:30 - 15:30 Philosophy
• 15:30 - 16:00 Tea break
• 16:00 - 17:30 Hatha yoga workshop
• 17:45 - 18:45 Traditional and dynamic meditation
• 18:45 - 19:00 Yoga Nidra
• 19:15 - 20:00 Dinner
• 22:00 Lights out

Note: The schedule is subject to change based on weather, teacher availability, and ashram requirements.