100 Hour Yoga Teacher Training In Rishikesh, India

Hath Yoga is the one of the most ancient branches of Yoga which helps in balancing the “Ida” Nadi and “Pingala” Nadi that is the left and right energy channel to awaken the Sushumna Nadi. Hatha Yoga shows the path to balance the moon and sun energies through different practices.

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)

Vinyasa Yoga is a flow-based yoga helps in increasing energy in the body with its intensive flow which focusses on strength of whole body. Concentrating on the different aspects of movement with breathing helps in better conditioning of whole body.

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)

The six Yogic cleansing practices are called as Shatkarma Kriyas. Cleansing the body inside out is the first practice in the journey of Yoga. These practices will help you to understand why it is important to practice and what are the precautions you need to take before and after the Yogic Cleansing practices.

Different types of Shatkarma Kriyas

• Jala Neti
• Rubber Neti
• Netra Neti
• Kapalbhati
• Trataka

Pranayama or Breathwork is not just the inhalation and exhalation rather it helps in expansion of the Pranas while inhalation, exhalation and retention of the breath for the holistic well-being. During the Pranayama Sessions, you will learn the different aspects of breathing and how to prepare yourself to practice Pranayama and what precautions you need to take.

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 called the gestures, with majority of the mudras are the Hand Gestures, helps in channelising and distributing the energies in the body. It is advised that mudras should be performed under the guidance of the expert teachers.

List of Mudras

• Jnana mudra
• Chin mudra
• Dhyana mudra
• Yoni mudra
• Bhairava mudra
• Nasikagra drishti mudra

While practicing Yoga, a lot of energy is generated and to channel these energies so it does not get drained from the body, the practices of bandhas help in maintaining the energy in the body. During the course you will learn the beginner practices of bandhas

List of Bandhas

• Agnisar (for Uddiyana preparation)
• Bahir kumbhaka (external retention)
• Antar kumbhaka (internal retention)
• Mula bandha
• Uddiyana bandha
• Jalandhara bandha

Yoga is much more than the regular practices of asanas and for spiritual growth a holistic approach is necessary. Asanas are the physical aspect of the yoga and Meditation is the spiritual aspect. The first step for the spiritual growth is practicing Pratyahara your first step towards meditation.

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 is the awareness for you body in such a way that takes from the conscious state of mind to the superconscious state of awareness so that you can shut the five senses to attain the awareness of the mind.

What you will learn

• Meaning and basics of Yoga Nidra
• Purpose of Yoga Nidra
• Lifestyle and rules for practitioners
• Benefits and risks

There is a philosophy behind every practice of Yoga and that you will be learn in the Yoga History and Philosophy Sessions. Understanding why yoga is not just practicing asanas rather much more than that.

Understanding the history and different philosophies will help you to walk in the yogic path

• 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

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

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)

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.

Yogpeeth Rishikesh believes in the holistic approach of Yoga. And therefore, have included the following complimentary sessions which are not the part of the 100 Hour Yoga Teacher Training course curriculum but are given complimentary by us according to the availability of the teachers.

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