100 Hour Yoga Teacher Training in Rishikesh

Mantra is a set of words that consist of specific sounds, vibrations received by ancient yogis and seers which offer a powerful physical, mental and spiritual benefit. There are many kinds of Mantras available for different purposes.

• Art and science of Mantra
• Mantra and its power
• How mantra is made

Mantra Chanting

• The proper way of chanting Om Mantra
• Shiva Mantra for Peace
• Durga Mantra for Energy Awakening
• Krishna Mantra for Joy
• Mantra for Purification of the Mind (Gayatri)
• Guru Disciple Study Mantra (Sahana)
• Guru Mantra (Guru brahma)

Saraswati Yoga School teaches the traditional ancient style of Hatha Yoga that has been practiced by the Himalayan Masters for thousands of years. At our school, you practice according to your strength and flexibility. The main purpose is to attain perfect health and peace of mind.

• Pavan Muktasana series 1
• Pavan Muktasana series – 2
• Pavan muktasana series - 3
• Centering postures series
• Surya Namaskar
• Standing postures series
• Kneeling postures series
• Sitting Postures series
• Forward bending postures series
• Backward bending postures series
• Supine postures series
• Prone Postures series
• Fire Series series
• Inversions series
• Twisting postures series
• Balancing Postures series
• Relaxing Posture series
• Meditative Asana Series

Note: In total you will learn about 70 Yoga Exercises

The theory is just as important as practicing. Without proper understanding, you cannot do well. Our teachers will teach a base of understanding why, how, when, and what you need to do in an asana class. You must be self-motivated to go deeper into the postures. Here is the some of the theory you will be learning;

• Philosophy of Hatha Yoga
• Ancient Scriptures of Hatha Yoga
• Aim and Objectives of Hatha Yoga
• Yoga as a Therapy
• Yoga as Balancing

In the 20th century, K.pattabhi Jois has developed a modern-day form of classical Indian Yoga called Ashtanga Vinyasa. His teacher Krishnamacharya taught this form which is energetic practice with breath awareness and mindful movements.

• Introduction to Ashtanga Yoga
• History of Ashtanga Yoga
• Awakening the Fire Within
• The Breath of Life
• Prana
• A Chakra Contemplation
• Eight Limbs of Yoga and the Practice of K.Pattabhi Jois
• How to Do Bandha in Ashtanga
• Drishti- Focusing the Attention During Movements
• Proper Use of Props and Yoga Instruments 
• Sun Salutation A & B (week 1)
• Standing Asana Series (week 2)
• Sitting Asana Series (Week 3)
• Finishing Asana Series (Week 3)
• Teaching Practices (Traditional&Mysore Style- Week 4)
• pādāṅguṣṭāsana – Big toes Posture
• pāda hastāsana – Hand under foot posture
• utthita trikoṇāsana (A+B) Triangle posture
• utthita pārśvakonāsana (A+B)- Extended side angle pose
• prasārita pādottānāsana (A,B,C,D)- Intense wide leg stretch
• pārśvottānāsana – intense side stretch posture
• utthita hasta pādāṅguṣṭāsana- hand to big toe posture
• ardha baddha padmottānāsana – half bound lotus forward bend
• utkatāsana – Fierce pose
• vīrabhadrāsana – Warrier pose A+B
• Dandasana – Staff pose
• paścimattānāsana – intense west stretch or sitting forward bend
• pūrvattanāsana – Intense east stretch
• ardha baddha padma paścimattānāsana- half bound lotus forward bend
• tiryaṅgmukha ekapāda paścimattānāsana- Reverse the leg, one leg intense stretch
• jānuśīrṣāsana – head to knee pose

Finishing Postures

• ūrdhva dhanurāsana – upward bow posture
• salaṁba sarvāṅgāsana – shoulder stand posture
• halāsana – plow posture
• karṇa pīḍāsana – ear pressure posture
• baddha padmāsana – sealed lotus pose
• yoga mudra – sealed yoga posture
• padmāsana – Lotus posture
• Savasana – Coprse pose

Pranayama is the central practice of traditional yoga. Many people misunderstand Pranayama as the breathing practice only, but it is something more. In this class, you will learn the secret of pranayama and how it leads us to health, peace, happiness, balance, and the awakening of kundalini.

Every week will lead to a different state of experience.

• Week 1:Building strength in your system and a step-by-step understanding of Pranayama.
• Week 2:Move towards from beginning to a deeper understanding of Pranayama and practices.

Here are the topics you will be learning for the study of Pranayama

• What is Prana
• What is Pranayama
• What is breath and connection with the Prana
• Importance and benefits of Pranayama
• How to prepare ourselves to practice them
• Aspects of Breathing
• Ancients Texts of Breathing
• General understanding
• Understand all about nostrils and how to activate them
• Secrets of Pranayama
• Breath flow in 5 elements
• Unit of Prana
• Function of Prana

Beginners and Intermediate Practices

• Clavicular Pranayama
• Thoracic Pranayama
• Diaphragmatic Pranayama
• Yogic Pranayama
• Pranava Pranayama
• Nadisodhanam Pranayama
• Bhastrika Pranayama
• Kapalbhati Pranayama
• Bhramari Pranayama
• Ujjayi Pranayama
• Sitli Pranayama
• Sitkari Pranayama

Once you stabilize your posture through Asana, cleansing your energy through Pranayama, and controlling your senses through Pratyahara you will be able to focus your mind. Meditation starts with concentration practices and with our 100 Hour YTTC, you will learn great techniques to master the basics by which you can develop a high-level concentration and awareness.
With this 2 week program, you will learn basic to intermediate levels meditation preparations and techniques. Each day you will get a little more understanding of how to perform them and experience their benefits.

• Week 1:Developing Foundation 
• Week 2:Developing one-pointed focus, different types of concentration techniques, and visualization exercises

Here is the list of what you will be learning

• Introduction to Meditation
• History of Meditation
• Preparation to Meditation
• What is Meditation and what it is not
• Why- How- Where- When Meditation
• Philosophy of Meditation
• Meditation Traditions
• Meditation Scriptures
• Aim and Objectives of Meditation
• Sitting Positions
• How to Sit Correctly 

Styles of Meditation Practices

• Himalayan Meditation Practices
  • Basics Foundation Meditation Practice
  • Breath- Mind- Mantra Awareness
  • Tratak Meditation 
• Nada Meditation Practices
  • Music Meditation
  • Om Meditation
  • Mantra Power Meditation
• Active Meditation Practices
  • Dynamic Moving Meditation (Osho)
• Tantra & Kundalini Meditation Practices
  • Ajna Chakra Awakening Meditation
  • Kundalini Active Meditation
• Vipasana & Passive Meditation Practices
  • Breath Awareness (Anapana)
  • Mindfulness and Sensation
  • How to Do Japa (recitation)
  • Kirtan Even and Creating a Spiritual Vibe
  • One Day Silence Meditation

Yoga Nidra (sleep awareness/ psychic sleep) is a journey from a conscious to a superconscious state of awareness. All animals, birds, insects, humans sleep in the same way, and the experience of sleep also is the same. This state brings oneness and there is a great secret behind all of it. Yogi Vishnu is one of the most famous Yoga Nidra teachers. His proven techniques have been practiced for a long time by our sages. He will be the mentor and teacher, showing you how it can transform your life in a very short period of time. Yoga Nidra practices will take place every Friday.

• Week 1:Basic Relaxation Practices
• Week 2:Visualisation Yoga Nidra 

You will learn the basics of Yoga Nidra

• Meaning and Purpose of Yoga Nidra
• Different Schools and Traditions of Yoga Nidra
• Lifestyle and Rules for Yoga Nidra Practitioners
• Benefits and Risks of Yoga Nidra
• Difference Between Yoga Nidra and Meditation
• Yoga Nidra Experience
• Yoga Nidra and Healing

The body produces toxins at all times and we need to cleanse our bodies accordingly. Proper ablution, urination, cleaning nostrils, ears, eyes, skin, tongue, and other organs are very important for good health. These are physical, mental, emotional, and spiritual cleansing. In the beginning, yoga practitioners should follow six practices (Sat-Karma) by which they can unblock the channels for higher experiences. With your 100 Hour YTTC, you will learn these cleansing practices.

• What is Satkarma
• Benefits and Risks
• Who Should and Should Not Practice It
• Experiences
• Preparation to Satkarma
• Practices After Completing It 

Practices that you will learn

• Jiwa dhauti
• Danta-Dhauti
• Karna-Dhauti
• Jalaneti.
• Kapalbhati.

Yoga philosophy is the philosophy of life. Just by listening and understanding one can change one's own life. Yogi Vishnu learned the secrets of Yoga philosophy from his great Master Swami Veda by spending significant time with him. His authentic teachings will be taught by our teachers. Yoga philosophy does not only exist in Yoga Sutra. There are hundreds of Yogic texts and we will introduce you few important ones such as; Yoga Sutra, Bhagawat Geeta, and Upanishad.

Week 1. Entering the World of Wisdom

• Introduction to Indian Culture and Spirituality and Himalayan Tradition
• Introduction to the Ancient Scriptures of Yoga and Spirituality
• Meaning and Purpose of Indian Philosophy
• Introduction to 9 Major Indian Philosophy
• Why Is Yoga Philosophy the Most Important Among All?
• History of Yoga
• Types of Yoga

Week 2: Patanjali Welcomes you- External limbs !!!

• Patanjali and His Work
• Introduction to Yoga Sutra Text
• Eight Limbs of Yoga
• Yamas & Niyamas
• Philosophy of Asana & Pranayama
• Science of Karma

Yoga Anatomy is one of the most important subjects for yoga teachers. In anatomy classes you will learn two types of anatomy, physical and spiritual.

Physical Anatomy

• Introduction to Body and Its Structure
• Body Planes
• Anatomical Movements
• Bones of the Skull
• Cervical Vertebrae
• Shoulder Girdle/ Arm Bones/ Pelvic Region
• Deformities of the Spine
• Lower Extremity
• Tendons and Ligaments
• Muscular System

Spiritual Anatomy

• Nadi (Energy Channel)
• Chakras (Energy Centres)
• Kundalini (Prime Energy and Souce of All Creativity)
• Panchakosha (5 Layers)

Yoga is a holistic science that nurtures the body, mind, and soul. It has natural healing energy by which one can remain healthy and if there is any illness, it helps the body heal naturally. You will be learning the basics of Yoga Therapy in the classes. Our teachers will give instructions on the therapeutic value of respective practices during the asana, pranayama, meditation, and anatomy classes. There will be no specific class for it.

• What is Yoga Therapy
• Rules and Regulations of Yoga Therapy
• Healing Through Asana, Pranayama and Meditation
• Therapy for Common Diseases

Ayurveda is the sister science of yoga. It believes that the body is made of five elements that create three Doshas; Kapha, Vata, and Pitta. When we keep them balanced, we are healthy and when imbalanced, we are ill. Ayurveda talks about proper health management that all yoga teachers need to know to help people. We provide one Ayurveda workshop from our doctor.

• Introduction to Ayurveda
• Unique Features of Ayurvedic Treatment
• Ayurveda and Its Diversified Areas
• Ashtanga Ayurveda
• Fundamentals of Ayurveda
• Panchamahabhuta
• Kapha (The theme of structure and lubrication)
• Vata (the energy of movements)
• Pitta (the energy of bio-transformation and heat generation)
• Prakriti- Know Your Constitution

Mudra is a Divine gesture practiced with human hands. There are hundreds of them and they can bring miraculous changes in the body and mind with their extraordinary powers.

You will learn these powerful and secret mudras and their understanding.

• The Secrets of Mudra
• The Position of Elements in the Hands
• The Need of Mudra
• The Importance and Advantages of Mudras
• Special Guidelines About Mudra
• Gyan Mudra (Gesture of Wisdom)
• Purn Gyan Mudra (Gesture of Complete Wisdom)
• Vairagya Mudra(Gesture of Dispassion)
• Abhaya Mudra(Gesture of Blessing, Fearlessness)

• Sense of alignment
• Role of alignment in daily practice
• How to balance prana & chakras
• How alignment works in 5 koshas
• Importance of Alignment
• A different aspect of Alignment
• To decrease the risk of injuries
• Increase the movement of joints
• Alignment based on body regions
• Upper Limb alignment
• Lower Limb alignment
• Torso – Thorax - Abdomen – Pelvis Alignment
• Head & Neck - Alignment

• Sense of alignment
• Role of alignment in daily practice
• How to balance prana & chakras
• How alignment works in 5 koshas
• Importance of Alignment
• A different aspect of Alignment
• To decrease the risk of injuries
• Increase the movement of joints
• Alignment based on body regions
• Upper Limb alignment
• Lower Limb alignment
• Torso – Thorax - Abdomen – Pelvis Alignment
• Head & Neck - Alignment

100 hour yoga teacher training in Rishikesh is a comprehensive course designed to provide aspiring yoga teachers with the knowledge and skills necessary to lead yoga classes. The program is conducted in Rishikesh, India, which is considered the birthplace of yoga and is a popular destination for spiritual seekers and yoga enthusiasts. The course covers a wide range of topics, including yoga philosophy, anatomy and physiology, asanas (yoga postures), pranayama (breathing techniques), meditation, and teaching methodology.

• Comprehensive course for aspiring yoga teachers
• Conducted in Rishikesh, India
• Covers a wide range of yoga-related topics

There are many reasons to choose 100 hour yoga teacher training in Rishikesh. Firstly, Rishikesh is a vibrant and spiritual city that is considered the birthplace of yoga. This makes it an ideal location to deepen your practice and gain a deeper understanding of yoga. Secondly, the course is taught by experienced and knowledgeable yoga teachers who are passionate about sharing their expertise and helping students achieve their goals. Thirdly, the program is designed to be highly immersive and provide students with a thorough understanding of all aspects of yoga.

• Rishikesh isconsidered the birthplace of yoga
• Taught by experienced and knowledgeable yoga teachers
• Designed to be highly immersive and provide a thorough understanding of all aspects of yoga

100 hour yoga teacher training in Rishikesh is open to anyone who is interested in deepening their practice and learning more about yoga. However, it is important to have a basic understanding of yoga and to have been practicing regularly for at least 6 months prior to the course. This will ensure that you are physically prepared for the demands of the training and that you are able to fully participate in and benefit from the program.

• Open to anyone interested in deepening their yoga practice
• Basic understanding of yoga and 6 months of regular practice required
• Ensures physical preparedness and full participation in the program

During 100 hour yoga teacher training in Rishikesh, you will learn a wide range of topics related to yoga. This includes yoga philosophy, anatomy and physiology, asanas (yoga postures), pranayama (breathing techniques), meditation, and teaching methodology. You will also learn about the history and evolution ofyoga and its different styles, as well as the ethics and responsibilities of being a yoga teacher. The program is designed to be highly immersive and provide a thorough understanding of all aspects of yoga, so that you can go on to share your knowledge and expertise with others.

• Wide range of topics related to yoga, including philosophy, anatomy, postures, breathing, meditation, and teaching methodology
• History and evolution of yoga and different styles
• Ethics and responsibilities of being a yoga teacher

The schedule for 100 hour yoga teacher training in Rishikesh is designed to be highly immersive and demanding, in order to provide you with a thorough understanding of all aspects of yoga. The typical day starts early with a yoga practice, followed by breakfast. The rest of the day is spent in lectures, workshops, and practical sessions, with time for lunch and breaks in between. There may also be evening activities, such as chanting, meditation, or satsang. The exact schedule will vary depending on the specific program, but you can expect it to be demanding and highly focused on learning and development.

• Highly immersive and demanding schedule
• Typical day starts with yoga practice and includes lectures, workshops, and practical sessions
• Evening activities may include chanting, meditation, or satsang