22 Day 200 Hour Traditional Kundalini, Hatha, Ashtanga Yoga Teacher Training in Rishikesh, India

Know Your Traditional Yoga School in India – Gurukul Yogashala

In Rishikesh, Gurukul Yogashala provides Yoga Teacher Training and Yoga Retreats. The school’s comprehensive Yoga Teacher Training courses range from 100 hours to 500 hours and from 50 hours to 85 hours for short-term courses. All courses at the institution, online or offline, are suitable for people of all levels in yoga.

The institution covers Basic Hatha Yoga, Ashtanga Yoga in Mysore Yoga style, Vinyasa Flow Yoga, Pranayama, Meditation, Mudra, Bandha, Yoga history, Kundalini philosophy, functional anatomy, Marma Therapy, etc.

%Ayurveda Workshop: A meaningful workshop aimed at imparting information on Ayurvedic practice.

The students are also exposed to practices like Sound Healing, Emotional Healing, and Chakra Healing.

%A variety of interactive and educational activities, like Mehndi Art, Rangoli Art, Mandala Art, among lots of optional classes including Bollywood Dance, Body Movement, and Acro Yoga, are organized.

200 Hour Yoga Teacher Training in Rishikesh - Introduction

Becoming a Registered Yoga Teacher through our 200-hour Yoga Teacher Training in India allows you to turn your enthusiasm for yoga into a fulfilling career.

At Gurukul Yogashala, we offer a carefully organized yoga teacher training program of 22 days that allows teachers and students to have close interaction with easy access to teachers while keeping the group small.

You don’t need to have previous experience, as this yoga teacher training program is suitable for both beginners and advanced yoga practitioners.

You will be deeply transformed during your stay by developing important skills that will allow you to use your knowledge in practice.

Course Schedule & Important Dates

Group - 1st

• Official arrival date: 2nd of every month
• Welcome Ceremony & Orientation: 3rd of every month
• Course ends: 22nd of every month
• Certification and departure: 23rd of every month (Certification will be done in the morning, and you can depart post-lunch)
• Check-in time - 11 am Onwards (till 5 pm)

Group - 2nd

• Official arrival date: 9th of every month
• Welcome ceremony and orientation: 10th of every month
• Course ends: 29th of every month
• Certification & Departure: 30th of every month (Certification will be done in the morning, and you can depart post-lunch)
• Check-in time - 11 am Onwards (till 5 pm)

Who can join this affordable 200 Hour yoga teacher training in India?

Gurukul Yogashala provides a 200-hour yoga teacher training program that is recognized by the Yoga Alliance in the USA, which includes the following components:

Hatha Yoga, Mantra Recitation, Pranayama and Meditation, Cleansing Kriyas, Ashtanga Yoga and Vinyasa, Basic Anatomy, Kundalini Yoga and Yoga Philosophy, and Ayurveda.

This program is perfect for those who are interested in:

• Certification from the Yoga Alliance as a yoga teacher and teaching yoga internationally
• Adopting a healthy and balanced yogic lifestyle
• Improving personal practice with traditional yoga
• Improving yoga teaching by learning correct methods related to each pose
• Achieving optimal health through learning yogic teachings

What will you gain?

The Yoga Alliance Certified 200-Hour Yoga Teacher Training program of Gurukul Yogashala will help you become a qualified yoga practitioner and instructor. You will get familiar with the Himalayan tradition of yoga during the training, with the introduction of a systematic daily schedule, healthy vegetarian food, and getting to know about the life of Hindu traditions in North India.

Joining this program will allow you to:

• Gain traditional knowledge introduced using more modern techniques and practical use in daily routines.
• Get training for both beginners and advanced students.
• Become a yoga instructor around the world.
• Make friends while studying.
• Learn Hatha Yoga, Ashtanga Yoga, Pranayama, Yoga Nidra, Meditation, Yogic Lifestyle, Ayurveda, Kundalini Yoga, etc.
• Connect with your inner self during the complementary wellness programs offered in the course.

What different Yoga Styles will you learn

What is Hatha Yoga?

Hatha Yoga is a popular style of yoga that employs physical methods to harmonize and direct kundalini energy throughout the body. The name “Hatha” means Ha (meaning Sun) combined with Tha (meaning Moon), indicating the relationship between diverse materials and harmony.

What is Ashtanga Yoga?

Ashtanga Yoga is an active type of Hatha Yoga that combines breathing and movement. Ashtanga Yoga improves strength, flexibility, and endurance, while also creating a sense of mental clarity, concentration, and inner balance.

What is Vinyasa Yoga?

Commonly referred to as Flow Yoga, Vinyasa complements breathing with movement in a smooth way. Vinyasa yoga is excellent in terms of stress relief, cardiovascular health improvement, and is appropriate for all fitness levels.

What is Pranayama?

Pranayama is a technique of managing breath to control the energy flow in one’s body. Pranayama helps bring peace of mind, rejuvenate the body, and enhance overall well-being of a person.

What is Meditation?

Meditation is a means of focusing the mind and being in the present moment. This technique helps to clear the mind, relieve stress, and achieve inner quiet and self-awareness. Through regular meditation practice, it improves concentration, emotional stability, and overall health and welfare.

200 hour Yoga Teacher Training Curriculum

Hatha Yoga

Hatha Yoga is one of the oldest types of yoga, which started its history more than one thousand years ago. Lessons in the course of Hatha Yoga for teachers are based on the ancient ways of practicing Hatha Yoga, which underlie the evolution of consciousness.

What will you learn as a Hatha yoga instructor?

• Learn yoga postures according to different fitness levels
• Learn English and Sanskrit names of the postures
• Master the skills of alignment and adjustments for beginners and the advanced
• Use props (belt, bolster, pillow, wall, block) accordingly and correctly
• Make vivid and engaging classes by using the correct intonation and speech
• Acquaintance with the asanas of Hatha Yoga concerning therapeutic aspects
• Important contraindications and modifications related to the problems of today (hyperthyroidism, diabetes, hypertension, etc.)

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 developed a modern-day form called Ashtanga Vinyasa in the mid-20th century, an energetic practice of mindful movements with breath awareness. In a 200 Hour Yoga Teacher Training Course, the primary series of Mysore-style Ashtanga is taught in a systematic manner to help you achieve your goal.

What will you gain?

• Role of Drishti in every asana
• Synchronizing breath with asanas
• Doing Bandhas in asanas
• Transitioning to self-practice
• Contraindications of postures
• Learn English and Sanskrit names
• Learn the right adjustment during the asana class
• Learning how to teach Ashtanga Yoga Primary Series

Mysore-style Ashtanga Sequence

• Ashtanga Surya Namaskar – A, B, C
• Ashtanga Standing Pose – Forward Bend, Side Stretch, Leg Stretch, Balance
• Ashtanga Beginner Strength Pose – Arm & Leg Strength, Twisting, Core Strength
• Ashtanga Finishing Pose – Back Bend, Upside Down, Cooling Pose

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 another.

What will you learn?

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

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 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 the 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
• Breathing techniques, prana flow, and connection with chakras
• Beginner and intermediate practices integrated with meditative postures

Different types of Pranayama

• Nadi Shodhana Pranayama
• Surya Bhedi Pranayama
• Chandra Bhedi Pranayama
• Ujjayi Pranayama
• Bhastrika Pranayama
• Bhramari Pranayama
• Sheetali Pranayama
• Sheetkari Pranayama
• Kapalbhati 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
• Vairagya mudra (dispassion)
• Vayu mudra (air)
• Pran mudra (prana)
• Prithvi mudra (Earth)
• Surya mudra (Sun)
• Varun mudra (God of water)
• Agni Mudra

Bandhas

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 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 (for beginners and intermediate level)

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

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
• Kunjal Kriya

Meditation

Yoga asanas make the body stable, and pranayama soothes the nervous system, thus preparing the flow of prana to be channelized effectively and making it easier for the mind to focus. Practicing pratyahara, or the controlling of the senses, further facilitates control of the mind, which is the preparation 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

Different types of meditation practices

• 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 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 Meditation employs 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?

List of Mantras Chanting

• 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 and Philosophy

Understanding the history and philosophy of yoga not only helps you to grasp the deep meaning Yoga has in our lives but also helps you integrate the philosophy into your life. Various ancient philosophies will be introduced to you, like Bhagwat Geeta, Hatha Yoga Pradipika, Patanjali Yoga Sutra, and much more.

What will you learn?

• Introduction of 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 and Kundalini
• *Introduction to Vedas

Kundalini Philosophy

%Kundalini Yoga is done for stimulating the kundalini energy, which lies at the base of the spine. Kundalini awakening is the maximum form of yoga sadhana and can be achieved after mastering all the previous stages of yoga sadhana.

The word Kundalini is taken from the Sanskrit language word "Kundal," which means circular or coiled snake in the position at the bottom of the spine.

In your 200 Hour Yoga Teacher Training, you will get a great introduction to Kundalini Yoga that will allow you to learn what Kundalini Yoga is and how to proceed with thorough studying of this broad area of knowledge in the future.

What information will be covered on Kundalini Yoga practices during the course?

• Introduction, definition, main principles, distinctive characteristics, goals, and the history of Kundalini Yoga
• Identification of energy blockades/flow and traditional methods of harmonizing, activating, and balancing the subtle body
• Explanation of various meditative practices for different chakras and their significance for spiritual awakening

Yogic Lifestyle

Yoga is more than just performing poses to stay fit but rather the comprehensive lifestyle and philosophy that improves the mental, physical, and spiritual capacities of a person. A yoga lifestyle helps everyone open their way to the highest form of knowledge.

What will you learn?

• Getting to know what a yogic lifestyle is and who a yogi is, as well as the importance of having a healthy lifestyle.
• The significance of a yogic lifestyle, including vegetarian/veganisms and the main principles of the yogic diet.
• Daily Habits: morning-evening practices, sleeping habits, and preparing for good sleep.
• Living with mindfulness: relation with others and adhering to Yamas and Niyamas.

Ayurveda workshop

Ayurveda is an ancient Indian science that employs holistic approaches to heal the imbalances of the body, mind, and spirit. It is accomplished by purifying the body through the balancing of the doshas, which are the three principles of Ayurvedic medicine, namely Vata, Pitta, and Kapha.

What will you learn?

• Introduction to Ayurveda and Definition
• Meaning and importance of Dincharya - Daily routine activities according to Ayurveda
• Introduction to tridoshas - Vatta, Pitta & Kapha
• Understanding the concept of Sapta Dhatu - 7 Body Tissues
• Understanding the concept of Ama - Toxins in the body
• Learning the meaning of Ojas - Immunity
• Learning about seasonal regimes
• What are six different tastes

Applied Ayurveda

Applied Ayurveda focuses on bringing ancient Ayurvedic wisdom into daily life. By understanding and practicing these principles, one learns how to live a balanced, healthy, and harmonious life in alignment with nature.

What you will learn:

• 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

At Gurukul Yogashala, you will explore the connection between emotions, trauma, and the body as part of the 200 Hour Yoga Teacher Training. Students learn the theory and practical application of techniques combining Marma Therapy, Meditation, Breathwork, and Asanas to understand how emotions are stored in different parts of the body and how to release them.

With these sessions, you will explore the theory and practice of Marma Therapy; you will learn to identify key energy points, understand how they store emotions, and apply them for emotional healing. You will also gain the skills to support emotional balance, inner resilience, and holistic well-being for yourself and others, integrating these methods into your yoga practice and daily life.

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
• 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 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.

What will you learn?

• Anatomy Foundations & Movement Basics: Understand the role of anatomy in yoga, basic bones and joints, movement terms, flexibility vs. mobility, and injury prevention essentials.
• Spine, Core & Breathing Anatomy: Learn spine structure, core muscles, pelvic awareness, diaphragm mechanics, and the connection of breath to the nervous system.
• Upper & Lower Body Anatomy: Focus on shoulder, elbow, wrist, hip, knee, and foot alignment to support safe and effective movement.
• Asana Biomechanics & Functional Movement: Explore anatomy in forward bends, backbends, twists, and side bends, balance mechanics, and fascia/connective tissue in movement.
• Energetics & Safe Alignment in Yoga: Study bandhas, parasympathetic activation, common yoga injuries, and safe alignment for diverse body types.

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
• Learn the right alignment in various asanas: standing, seated, backward/forward extensions, twisting, and inverted postures
• Understand the common mistakes, precautions, benefits, and modifications according to strength and flexibility

Teaching Methodology

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 a modern outlook prioritizing a holistic approach in teaching.
• Crafting an engaging curriculum; Connection and empathy during the sessions
• Efficiency in class management
• Safety and effectiveness
• 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

Teaching practice

There will be teaching practice done by all the participants of the batch in the presence of the teacher that will help you in giving hands-on practical experience.

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

1. One complimentary healing group session

• Sound healing
• Emotional healing
• Chakra healing

2. One complimentary group session by the river

• Acro yoga
• Pranayama
• Meditation

3. Complimentary active group sessions

• 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 of daily schedule

• 06:00 - 07:30 Mysore-style Ashtanga Yoga and Vinyasa Flow
• 07:40 - 08:40 Pranayama / Kriya / Mudra / Bandha
• 08:45 - 09:30 Breakfast
• 09:30 - 10:00 Mantra and Kirtan
• 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.