12 Day 100 Hour Breathwork, Meditation, Hatha, Vinyasa Yoga Teacher Training in Rishikesh, India

Know Your Traditional Yoga School in India – Gurukul Yogashala

At Gurukul Yogashala, a traditional yoga school in India, you are welcomed into a transformative learning space offering 200, 300, and 500 Hour Yoga Teacher Training programs, along with enriching short-term courses like Yin Yoga TTC, Prenatal Yoga TTC, and Sound Healing TTC and short course in Ayurveda. Your journey here unfolds through the timeless teachings of Traditional Hatha Yoga, Mysore-style Ashtanga, Vinyasa Flow, Ayurveda, Pranayama & Meditation, Mudra, Bandha, Yoga History & Philosophy, Functional Anatomy, and so much more—guided with care and authenticity.

Your journey is further enriched with one complimentary healing session from Sound Healing, Emotional Healing, or Chakra Healing, and one complimentary yoga session by the river—creating moments that help you grow, connect, and feel at home.

100 Hour Yoga Teacher Training in Rishikesh - Introduction

Begin your yoga journey with our 12 Day, 100 Hour Yoga Teacher Training in India, designed for anyone looking to deepen their practice or gradually work toward becoming a yoga teacher. This foundational program offers clarity, confidence, and a supportive space for growth.

At Gurukul Yogashala, small groups ensure every student receives personal attention and guidance from experienced teachers. Over nine immersive days, you will learn Traditional Hatha, Mysore-style Ashtanga, Vinyasa Flow, Yoga Philosophy, Anatomy, Alignment & Adjustment, Teaching Methodology, Ayurvedic Theory, and Applied Lifestyle Practices. The course also includes practice of Mudras, Bandhas, and daily Yoga Nidra sessions.

You’ll experience the yogic lifestyle through daily meditation, pranayama, and mindful routines, helping you build a strong foundation in both practice and understanding. Join a warm, global community and begin a transformative journey of learning and self-discovery.

These 100 hours serve as the first step toward your full certification—complete the remaining 100 hours anytime with Gurukul Yogashala to earn your 200 Hour Yoga Teacher Training.

Course Schedule & Important Dates

• Official Arrival Date: 9th of every month
• Course Starts: 10th of every month (Welcome Ceremony and Orientation)
• Course Ends: 20th of every month (Certificate distribution)
• Departure Date: 21st of every month
• Check-in / Check-out Time: 11:00 AM Onwards (till 5pm)

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.

This training is ideal for those who want:

• To begin their journey toward becoming a Yoga Alliance Certified Yoga Teacher by completing the first 100 hours of training.
• To embrace a healthy and balanced Yogic Lifestyle
• To deepen their personal practice with traditional yoga teachings
• To enhance skills with the right techniques behind every posture
• To achieve holistic health and a deeper understanding of yogic wisdom

What Will You Gain?

Gurukul Yogashala’s 100-Hour Yoga Teacher Training in Rishikesh helps you build a strong foundation in yoga and prepares you for the next step toward full teacher certification. This program is ideal for beginners and practitioners who wish to deepen their practice without committing to a full 200-hour course at once. You will:

• Train under skilled teachers in a supportive program designed for all levels, from newcomers to experienced practitioners.
• Gain a solid base in Hatha, Ashtanga, Pranayama, Meditation, Yoga Nidra, Alignment, and more.
• Become part of a warm, diverse community and form meaningful connections with students from around the world.
• Enhance your understanding of holistic health through immersive Ayurveda sessions.
• Deepen your inner awareness with complementary healing and wellness experiences offered during the course.
• Use these 100 hours as the first half of your 200-hour training—complete another 100 hours with us to become eligible for full Yoga Alliance certification.

100 Hour Yoga Teacher Training in Rishikesh – What different Yoga Styles you will learn

What is Hatha Yoga?

Hatha Yoga is a widely practiced form of yoga that uses physical techniques to balance and channel vital energy in the body. The word “Hatha” comes from Ha (Sun) + Tha (Moon), symbolizing the union of opposites and harmony within.

What is Ashtanga Yoga?

Ashtanga Yoga is a dynamic form of Hatha Yoga that links breath with movement. It builds strength, flexibility, and endurance, while promoting mental clarity, focus, and inner peace through a structured series of postures, breathing, and meditation.

What is Vinyasa Yoga?

Also known as Flow Yoga, Vinyasa synchronizes breath with movement in smooth sequences. It reduces stress, improves heart health, and is adaptable to all fitness levels, making it both energizing and therapeutic.

What is Pranayama?

Pranayama is the practice of guiding and regulating the breath to manage the flow of prana (life energy) in the body. It helps calm the mind, energize the body, and support physical, mental, and emotional well-being. During pranayama practice, you will learn different breathing techniques, how to coordinate breath with movements, and methods to restore balance and vitality.

What is Meditation?

Meditation is the practice of training the mind to focus and be fully present. It helps calm thoughts, reduce stress, and cultivate inner peace and self-awareness. Through regular practice, it enhances concentration, emotional balance, and overall well-being.

100 Hour Yoga Teacher Training Curriculum

Hatha Yoga

Hatha yoga is one of the most ancient branches of yoga, with a history dating back over a thousand years. Sessions in Hatha Yoga Teacher Training are rooted in ancient practices that evolve your consciousness to a higher understanding.

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 adjustment 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 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 and improving 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 its 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 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

• 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 of Yoga Philosophy (Yog Darshan) and its Evolution
• Introduction of Patanjali Yoga Sutras
• Nadis (Ida, Pingala & Sushumna)
• Introduction of 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 matter
• 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 the 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 & 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 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 following one-to-one sessions. Kindly note 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 of 100-Hour Yoga Teacher Training Course

• 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 & 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.