100 Hour Yoga Program

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100 HOUR YOGA PROGRAM —

Planning to start your yoga journey or want to go beyond in your spiritual journey, the 100 Hours Yoga Program is an ideal course to start with. What could be a better place than Adi Yoga Ashram in Rishikesh, India. We have designed this yoga course to help you bring a change in your life with yoga and different yogic techniques. We have tailored our Yoga Courses to meet all individual needs and availability. At our yoga school, we believe in holistic yoga progam for our students who are interested in yoga in their respective regions.

Rishikesh is situated in Northern India, at the foothills of the Himalayas, and Mother Ganga flows through it. This town has become so outstanding and counted amongst the best yoga destination across the globe. Yoga Training Program in Rishikesh can give you a life-changing experience due to the wonderful ambiance, cool breeze, and serene environment. Head to this spectacular place Rishikesh for extensive yoga program.

This 100-hour program is developed as per the standard of Hare Rama Institute. Our yoga course would offer you vital knowledge of Yoga and its essential components. The Yoga Course covers an elementary knowledge of Asana, Pranayama, Mudra, Meditation, Bandha, Shatkarma, Anatomy & Physiology, Mantra, Yoga Philosophy and Ayurveda. This is a Short-Term Yoga Course in Rishikesh, India which is completed within 2 weeks. This 2-week Course is affordable and most suitable for beginners.

At our Yoga Center, we always advocate small batches to promote student-teacher interactions and enhance the learning experience.

Course Highlights

13 Days of Training
Clean Accommodation
Yogic Food
Certification - Hare Rama Institute
Complete Course Material

Tentative Schedule

SESSION		TIME
Morning Bell	:	05:00 AM
Pranayama	:	06:30 AM
Hatha yoga	:	07:45 AM
Breakfast	:	09:15 AM
Alignment, adjustment, methodology	:	10:15 AM
Yoga Philosophy	:	11:15 AM
Yoga anatomy	:	12:15 PM
Lunch	:	01:20 PM
Ashtanga yoga	:	04:30 PM
Meditation	:	06:15 PM
Dinner	:	07:15 PM
Lights Off	:	09:00 PM

100 Hours Yoga Course Certification —

Our 100-hour Yoga Course is for all walks of life people. 100 Hours Yoga Course program is not certified with Yoga Alliance USA. This short-term yoga course can assist you to connect with like-minded people. With this program, you will immerse yourself in yoga practice and theory.

Please note that a 100-hour yoga course doesn’t qualify you to teach.

Important Information

Check-in Date 1st (Food and Accommodation Included).
Opening Ceremony and Orientation Program on 2nd .
Regular classes will run from 3rd.
Certification on 13th .
Check-out Date on 13th at any time.
Open to both Beginners and Intermediate students.
Offered in a residential format.
Accompanied by a team of experienced teachers.
A basic level of English proficiency is necessary.
Comprehensive amenities, including books, notes, manuals, all classes, excursions, and taxi pick-up, are provided.
The school ensures unlimited support for its students.
Check-in Date 1st (Food and Accommodation Included).

Food & Accommodation

Clean and comfortable accommodation comprises of single private rooms and double shared rooms with attached washrooms. Three highly nutritious, healthy and sattvic meal per day (Breakfast, Lunch and Dinner). Our yogic diet food is perfect for nourishing the mind, body and soul. Detox and herbal teas are served twice a day.

Why Hare Rama Institute for a 100 hours Yoga Course? —

Our 100 Hour Yoga Program is recommended for those yoga enthusiasts who want to deepen their knowledge and self-practice. In this course, you will practice Yoga and meditation that will teach you to overcome physical discomforts and to calm the mind. Moreover, it allows you to go beyond and start living moments of stillness and inner peace. As per the need and convenience of the students, we have designed a 12-Day Yoga Course for Beginners and other levels of yoga practitioners are welcome to join this course. Hare Rama Institute has designed the curriculum in a balanced way that our students get sufficient time to relax. We have a class schedule that is a blend of theory and practice of yoga which allows the yoga learners to stay energetic during the yoga classes.

Dates Availability Twin Shared Private Book Now

02-January-2024 Completed ✅ 2 Shared$599 Private$699 Book Now

02-February-2024 In Progress 2 Shared$599 Private$699 Book Now

02-March-2024 Seats Available 2 Shared$599 Private$699 Book Now

02-April-2024 Seats Available 2 Shared$599 Private$699 Book Now

02-May-2024 Seats Available 2 Shared$599 Private$699 Book Now

02-June-2024 Seats Available 2 Shared$599 Private$699 Book Now

02-July-2024 Seats Available 2 Shared$599 Private$699 Book Now

02-August-2024 Seats Available 2 Shared$599 Private$699 Book Now

02-September-2024 Seats Available 2 Shared$599 Private$699 Book Now

02-October-2024 Seats Available 2 Shared$599 Private$699 Book Now

02-November-2024 Seats Available 2 Shared$599 Private$699 Book Now

02-December-2024 Seats Available 2 Shared$599 Private$699 Book Now

Syllabus - 100 Hours Residential Yoga Program —

Our 100 Hours Yoga Program focuses on Hatha yoga, Ashtanga Primary Series, Yoga Philosophy, Pranayama, Methodology of yoga. You will understand the core of yoga through the lens of the yoga philosophy. The syllabus will enrich you with the essential principles behind body structure and alignment. You will also learn about the Nadis (Ida Pingala & Sushumna), Chakras (the energy channels), Bandha, Mudras, and much more.

1. Mantra Chanting - Peaceful Positive Energy

The purpose of mantra chanting in yoga is to generate vibrations and connect with the universe. Each mantra is special and rich with spiritual energy.

Aum Namah Shivaya
Aum Sarve Bhavantu Sukhinah
Aum Brahmarpanam
Yogena Cittasya ( Sloka on sage Patanjali)

Aum Sarveshaam Svastir-Bhavatu
Gayatri Mantra
Guru Brahma Guru Vishnu Gurudevo maheshwara ( Guru stotram)

2. Yoga Postures (Asana)

Students will gain extensive knowledge on yoga postures and will increase their strength, flexibility and discipline at Hare Rama Institute Rishikesh India.

Sun Salutation

Surya Namaskar A

Surya Namaskar B

Asanas for Beginners

Padangusthasana
Utthita Trikonasana
Utthita Parsvakonasana
Prasarita Padottanasana A B C & D
Eka Pada Padangusthasana A B C & D
Utkatasana
Dandasana
Purvattanasana
Triang Mukaikapada Pashimottanasana
Marichyasana A B C &

Ardha Baddha Padmottanasana
Utkatasana
Virabhadrasana A & B
Dandasana
Paschimottanasana A B C & D
Purvattanasana
Ardha Baddha Padma Uttanasana
Triang Mukaikapada Pashimottanasana
Janu Sirsasana A B & C
Marichyasana A B C &
Navasana

3. Hatha Yoga Asana

The word haṭha literally means "force" and thus alludes to a system of physical techniques. In India hatha yoga is associated in popular tradition.

Asanas for Beginners

Alignment, Assist and Adjustment
Chandra namaskar (moon salutation)
Lolasana – swinging pose
Sarpasana – snake pose
Dhanurasana – bow pose
Janu sirshasana – head to knee pose
Sarvangasana – shoulder stand
Sirshasana- Headstand
Utthita hasta padangusthasana

Surya namaskar (sun salutation)
Bharadvajasana
Kukkutasana – rooster pose
Shalabhasana – locust pose
Paschimottanasana – seated forward bend
Parivirta janu sirshasana – revolving head to knee pose
Padam sarvangasana – shoulder stand lotus pose
Natarajasana – lord shiva’s pose
Naukasana –Boat pose

3. Hatha Yoga Asana

Pranayama is an ancient yogic breathing technique that is used as preparation for meditation and is a vital aspect of practicing yoga. It improves the respiratory system and purifies the body and mind.

Introduction of Pranayama
General Guidance For the Practitioner
Bhastrika Pranayama
Nadi Shodhana Pranayama

Benefits of Pranayama
Ujjayi Breath
Kapalbhati
Bhramari Pranayama

4. Introduction to Pranayama (Breathing Practices)

Introduction of Pranayama
General Guidance For the Practitioner
Bhastrika Pranayama
Nadi Shodhana Pranayama

Benefits of Pranayama
Ujjayi Breath
Kapalbhati
Bhramari Pranayama

5. Mudra (Yoga Gestures)

The practice of Mudra hand gestures is an ancient facet of yoga. Performing gestures effects the energy flow of the body and can change a person's spiritual and mental characteristics.

Introduction of Mudras
Yoni mudra

Jnana & Chin mudra
Bhairava mudra

6. Bandhas (Energy Lock)

The practice of Bandhas expands the lung capacity and breathing capabilities during yoga. It also strengthens the entire body from the inside out.

Introduction to bandha
Moola bandha

alandhara bandha

7. Bandhas (Energy Lock)

Meditation is a systematic practice that promotes physical, mental and emotional tranquility with the purpose of reaching Samadhi (self-realization).

Introduction of Meditation
Breath awarness Meditation
Trataka Meditation

Origion & history of Meditation
AUM chanting Meditation
Dynamic Meditation

8.Yoga Nidra (Psychic Sleep)

When a yoga practitioner moves through the various internal states of Yoga Nidra, a profound experience of relaxation occurs. This is called "Turiya," a sensation of pure bliss.

Basic Relaxation
Full Body Relaxation

Tension Relaxation

9. Yoga Cleansing (Shatkarma)

Yogic cleansing exercises are important to learn how to incorporate your breath and meditate properly during physical aspects of yoga. It also removes the blockages in the energy channels.

Introduction to Shatkarma
Rubber neti (Nasal cleansing with a rubber string)

Jalaneti Satkarma (Nasal cleansing with salty water)
Agnisar Kriya

10. Anatomy and Physiology (Sharir Vijnan)

Proper understanding of the physical body will help to prevent injury before, during and after practice. There are two kinds of yoga anatomy: physical and spiritual. Understanding both types is needed.

Body Planes
Anatomical Movements
Yoga & Posture
Spine
Pelvic Region
Tendon & Ligaments
Supraspinatus Muscle

Joints
Muscle & Posture
Muscular System
Deformities of the spine
The Human Knee
Rhomboids minor & major
Infraspinatus Muscle

11. Yoga Philosophy (Yoga Darshana)

Yoga Philosophy is the foundation of our yoga practice and is the key to earn yogic strength. Through the path of Vedanta Philosophy, you will establish a solid, well-rounded yoga practice.

Sanatana Dharma
Vedas
Puranas
The Four Goals of Life
The Four Stage of Life

The Vedic System of Duties
The Six System of Indian Philosophy
Patanjali’s Yog Sutras
Citta Vritti
Afflictions of the mind

12. Teaching Practice (Adhyapanam)

Students will take turns practicing their teaching skills by performing in front of their peers and teachers.

Demonstration
Instructions

Alignment

13. Teaching Methodology

A yoga teacher should efficiently perform the practical applications of class planning and preparation. At Hare Rama Institute, our students will learn how to create a positive and peaceful class environment for an enjoyable and transformative experience.

Positive & conscious communication.
Friendship and trust.
Time management
Qualities of a teacher
Principles of demonstrating, observation, assisting, correcting.

Use of voice in class
Mental & emotional preparation for teaching.
Class preparation
Step by step class structure planning.

14. Assessments are based on:

Students will take turns practicing their teaching skills by performing in front of their peers and teachers.

Attendance
Behavior

Performance

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