Know Your Traditional Yoga School in India - Gurukul Yogashala

Gurukul Yogashala is known as a classic yoga school in Rishikesh and offers Yoga Alliance-recognized Yoga Teacher Training and Yoga Retreat programs, including 100, 200, 300, and 500 Hours Yoga TTC in India. It provides short-term specialized courses like 85-hour Prenatal Yoga TTC, 50-hour Yin Yoga TTC, Aerial Yoga TTC, Ayurveda TTC, and Sound Healing TTC, etc. All the courses (online and residential) offered by this institution encourage all students and practitioners regardless of their respective levels of expertise.

The institution presents an elaborate picture of Hatha Yoga, Mysore-style Ashtanga Yoga, Pranayama and Meditation, Mudra, Bandha, history of Yoga, functional anatomy, and the philosophy of Kundalini.

Ayurveda - An informative workshop that is based on ancient Ayurvedic techniques for holistic healing.

Generally speaking, students can learn different healing practices such as Sound Healing, Emotional Healing, and Chakra Healing.

As for the other activities organized by Gurukul Yogashala, there are such classical aspects of this institution as Mehendi Art, Rangoli Art, Mandalas, and optional sessions in Bollywood Dance, AcroYoga, or Body Movement.

200 Hour Yoga Teacher Training in Rishikesh - Introduction

Do you have a strong love for yoga and want to help others? If so, you can turn that love into a calling by obtaining your Yoga Teacher Registration through our 200-Hour Yoga Teacher Training in India.

This 22-day Yoga Teacher Training at Gurukul Yogashala is focused on small classes for a more individualistic approach to teaching.

This program provides necessary knowledge and skills for any yoga practitioner, whether a novice or an expert.

You will go through your own transformation, but also meet some amazing people throughout your journey.

Course schedule and important dates

• Official arrival date: 2nd of every month
• Welcome ceremony & orientation: 3rd of every month
• Course ends: 22nd of every month
• Certification & departure: 23rd of every month
• Note: Certification takes place in the morning; you may depart after lunch.
• Check-in time: 11 am onwards (until 5 pm)

Who can join this affordable 200-hour Yoga Teacher Training in India?

Gurukul Yogashala provides a Traditional 200-Hour Yoga Teacher Training, fully accredited by Yoga Alliance USA, including:

Hatha Yoga, Mantra Chanting, Pranayama & Meditation, Cleansing Kriyas, Ashtanga & Vinyasa Flow, Functional Anatomy, Kundalini & Yoga Philosophy, and Ayurveda.

One should join this training if one wants to:

• Become a Yoga Alliance-certified yoga teacher and teach yoga all over the world.
• Live the right yogic lifestyle.
• Improve personal practice and get help from traditional yoga teachings.
• Improve teaching skills through the knowledge of the right techniques used in every posture.
• Achieve good health and understanding of yoga philosophy.

What will you gain?

Gurukul Yogashala's Yoga Alliance-certified 200-Hour Yoga Teacher Training course in Rishikesh is a great opportunity to receive the training necessary to become a yoga teacher and practitioner. Learn more about the philosophy of yoga by practicing in the magnificent Himalayas, eating nutritious vegan food, and immersing into the spirituality of North Indian Hindu traditions.

After participating in this program, you:

• Will get to know the traditional wisdom and apply it wisely and practically
• Can gain professional training regardless of your experience level
• Become an international yoga teacher
• Largest benefits from communicating with your coursemates
• Have deep practice of Hatha Yoga, Vinyasa Yoga, Pranayama, Meditation, Yoga philosophy, *Ayurveda, and Kundalini Yoga
• Make a real connection with your inner self by going through some additional wellness courses

200 Hour Yoga Teacher Training Curriculum

Hatha Yoga

Hatha Yoga is an ancient form of yoga, estimated to have been around for more than a thousand years. Its Hatha Yoga Teacher Training sessions are based on ancient techniques of raising your awareness.

What will you learn?

• You will learn variations and modifications of asanas according to your flexibility level.
• You will learn the names of asanas in English and Sanskrit.
• You will learn how to do the proper alignment during class and the best way to help others.
• You will learn how to use props, such as belts, bolsters, pillows, walls, and blocks.
• You will create your classes creatively using the right words and voice.
• You will learn about the asanas in traditions, therapies, and healing.
• You will learn contraindications and modifications of asanas in diseases like hyperthyroidism, diabetes, hypertension, and arthritis.

Hatha Yoga Sequence

• Surya & Chandra Namaskar (sun and moon salutations)
• Pawanmuktasana series (joint mobility)
• Standing, sitting, and kneeling asanas (strength, stability, and flexibility)
• Prone and supine asanas (back strength, spinal release, and core work)
• Forward, backward, and twisting asanas (spinal flexibility and detoxification)
• Balancing and inverted asanas (core stability, concentration, and circulation)
• Counter poses (alignment and safety)

Mysore-Style Ashtanga

Ashtanga Vinyasa, founded by K. Pattabhi Jois, is a vigorous type of exercise that emphasizes the connection between movements and breathing. During this Yoga Teacher Training, we will teach the series of Ashtanga as practiced in the Mysore style so that every participant can attain their objectives as a yoga practitioner.

What will you gain?

• Role of Drishti in every asana
• Synchronizing breath with asanas
• Practicing bandhas within asanas
• Transitioning to self-practice
• Contraindications of postures
• English and Sanskrit names of postures
• Correct adjustments during asana class
• How to teach the Ashtanga Yoga Primary Series

Mysore-Style Ashtanga Sequence

• Ashtanga Surya Namaskar A, B, C
• Ashtanga standing poses (forward bends, side stretches, leg stretches, balance)
• Ashtanga beginner strength poses (arm and leg strength, twisting, core strength)
• Ashtanga finishing poses (backbends, inversions, cooling poses)

Vinyasa Flow

Vinyasa Flow involves movement sequences with a focus on the breath - the deep inhale and exhale that carries you from one posture to the next.

What will you learn?

• How Vinyasa yoga decreases stress, anxiety, and depression
• How it increases energy and improves cardiovascular conditioning
• How Vinyasa flow burns calories more efficiently
• How to combine proper breathing with movement

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, arm and leg strengthening transitions)
• Vinyasa closing sequence (gentle backbends, inversions or preparations, cooling and restorative asanas)

Pranayama

Pranayama is the practice of breathing in a controlled way. This type of breathing helps the body to become clean and full of oxygen, while it also helps to connect the body and the mind. The yoga program includes all possible kinds of breathing, locks, and mudras.

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

Types of Pranayama Covered

• Nadi Shodhana Pranayama
• Surya Bhedi Pranayama
• Chandra Bhedi Pranayama
• Ujjayi Pranayama
• Bhastrika Pranayama
• Bhramari Pranayama
• Sheetali Pranayama
• Sheetkari Pranayama
• Kapalbhati Pranayama

Mudras

The term mudra refers to the gestures of the hands that function to distribute energy, or prana, in the body. They bring great effects only if done with support.

What will you learn?

• The secret of mudras
• The position of different elements in your hands
• The importance and advantages of mudra

Mudras Practiced

• 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

When people practice yoga, they develop lots of prana. Mudras are meant to control energy, while bandhas are designed for its conservation in one's body.

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 (Beginner and Intermediate Level)

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

Shatkarma (Yogic Cleansing)

Shatkarma refers to six types of cleansing activities that support physical, emotional, mental, and spiritual well-being. Cleansing the body is a fundamental step in the 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

Shatkarma Practices Covered

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

Meditation

Yoga poses stabilize the physical body while pranayama calms the mind and the nervous system, helping the energy circulate through the body easily and promoting concentration of the mind. Practicing pratyahara - control over the senses - makes it easier to control one's brain, which is necessary 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

Types of Meditation Practiced

• 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

Yoga Nidra - Psychic Sleep

Yoga Nidra ("psychic sleep") is a practice of sleeping in awareness, guiding the practitioner 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 meditation uses 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?

Mantras Chanted

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

Yoga History & Philosophy

Understanding the history and philosophy of yoga helps you grasp its deep meaning and integrate it into your life. You'll be introduced to ancient texts and philosophies, including the Bhagavad Gita, the Hatha Yoga Pradipika, and the Patanjali Yoga Sutras.

What will you learn?

• Introduction to Yoga Philosophy (Yog Darshan) and its Evolution
• Introduction to 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

Kundalini Philosophy

Kundalini Yoga works on the release of kundalini energy, which is said to be located at the bottom of the spinal column.

Kundalini yoga is believed to be the highest level of yoga sadhana that can only be attained once one becomes proficient in the previous levels of the practice. The word "kundalini" is derived from the Sanskrit word "kundal," meaning "circular" or "coiled."

In the 200-hour yoga teacher training, you will be introduced to the concept of Kundalini Yoga, its fundamental principles, and an understanding of the topic.

What will you learn?

• Basic definition and introduction to Kundalini Yoga
• Getting to know energies that can block energy flow and ways of balancing it
• Meditation techniques for working with chakras

Yogic Lifestyle

Yoga refers to much more than a series of exercises intended to keep the body firm; this is a holistic philosophy of living and thinking that helps balance and harmonize the individual. It means that a yogic way of life can lead one to gain more profound knowledge about oneself.

What will you learn?

• The concept of the yogic lifestyle, who yogis are, and the value of living a healthy lifestyle.
• The reasons for the importance of living this way, including basic principles of vegetarianism/veganism in yoga.
• Different practices, concerning morning and evening exercises, sleep patterns, and preparation.
• Mindful living: how to treat people around you; principles of Yamas & Niyamas.

Ayurveda Workshop

Ayurveda is an ancient Indian art of holistic therapy which promotes balance between body, soul, and mind. Ancient Ayurvedic techniques cleanse and balance the body by balancing the three doshas, namely, Vata dosha, Pitta, and Kapha, thus ensuring wellness.

What will you learn?

• Introduction to and definition of Ayurveda
• The meaning and importance of Dincharya (daily routine according to Ayurveda)
• Introduction to the tridoshas - Vata, Pitta & Kapha
• Understanding the concept of Sapta Dhatu (the seven body tissues)
• Understanding the concept of Ama (toxins in the body)
• The meaning of Ojas (immunity)
• Seasonal regimes
• The six different tastes

Applied Ayurveda

Applied Ayurveda is a practical approach to incorporating ancient Ayurvedic knowledge into day-to-day life. By following and practicing its principles, you will attain balance, health, and well-being.

What you will learn to do:

• 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

Ayurveda Marma Therapy

In this Yoga Teacher Training course of 200 hours, you will learn the relation of emotions, traumas, and the body. Students will understand the theory and how to apply practices that use the techniques of Marma Therapy, Meditation, Breathwork, and Asanas for understanding the way emotions are stored and released in different areas of the body.

During the training, you will have an insight into the theory and practice of Marma Therapy, learn how to identify crucial energy points and how to keep them, as they are responsible for storing emotions within the body. You will also acquire necessary tools for achieving emotional balance, inner resilience, and well-being - for yourself and other people in your surroundings by integrating these methods into your own yoga practice.

What will you 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
• The 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 very important in yoga to teach newly certified yoga teachers in a way that makes it easier to ensure effective yoga practice.

What principles will be learned?

• The basis of anatomy and movement: anatomy in yoga, parts of the body, terminology of movement, flexibility vs. mobility, and injury prevention
• Structure of the spine and its core and breath: structure of the spine, muscles of the core, awareness of the pelvis, behavior of the diaphragm, and the connection between breath and nervous system
• Anatomy of the upper and lower body: alignment of the shoulders, elbows, wrists, hips, knees, and the feet needed during yoga practice and movement
• Biomechanics of the asanas and functional movements: aspects of the anatomy that affect forward bends, backward bends, twists, and sideways bends as well as the techniques of balance and fascia during movement
• Energetics and different body types during yoga: bandhas, parasympathetic nervous system activation, frequent injuries during yoga, and aligning the body while doing yoga.

Alignment & Adjustment

Learn posture alignment according to Iyengar Yoga principles. Expert teachers at Gurukul Yogashala will help you understand how to align yourself in self-practice, and how to align others when teaching.

What will you learn?

• Why it's important to align your own body during asana practice
• Alignment and precision in the practice of asanas
• Use of props such as blocks, straps, and blankets for correct alignment, per Iyengar Yoga
• Correct alignment in various asanas - standing, seated, backward/forward extensions, twisting, and inverted postures
• Common mistakes, precautions, benefits, and modifications based on strength and flexibility

Teaching Methodology

Practicing yoga alone is not enough to become a great yoga teacher - teaching yoga is an art that can change lives, and it requires real preparation and skill.

What will you learn?

• Blending traditional teaching methods with a modern, holistic outlook
• Crafting an engaging curriculum; building connection and empathy in sessions
• Efficient class management
• Safety and effectiveness
• Preparing yourself mentally and emotionally before teaching
• Maintaining a positive attitude during and after practice
• Developing step-by-step class structures
• Proper adjustments, with and without props
• Establishing your yogic teaching persona

Teaching Practice

All participants in the batch will complete a teaching practice session in the presence of the teacher, providing valuable hands-on experience.

Complimentary Sessions

Each participant may choose one of the following one-on-one sessions. Please note that only one session is complimentary; students who wish to book additional sessions can connect with the team directly.

• Emotional Healing Consultancy & Massage
• Ayurveda Consultancy and Massage
• Sound Healing Session

Group Complimentary Sessions

Depending on teacher availability, one session from each of the following categories will be conducted per batch:

Enriching Add-On Workshops

• Ayurveda Workshop

1. Complimentary Healing Group Session (choose one)

• Sound Healing
• Emotional Healing
• Chakra Healing

2. Complimentary Group Session by the River (choose one)

• Acro Yoga
• Pranayama
• Meditation

3. Complimentary Active Group Sessions (choose one)

• 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 art), floral Rangoli, and Mandala art - wonderful opportunities to connect, collaborate, and create meaningful memories together.

Sample daily schedule

• 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 - 10:00 Mantra & Kirtan
• 10:15 - 11:15 Functional Anatomy
• 11:15 - 12:15 Alignment & 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 & 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.