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Build Your Foundation: A Deep Dive into Traditional Yoga.

100 Hour Yoga Teacher Training in Rishikesh

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Course Highlights

$299

No Food & Accommodation

  • 12 Days Program
  • Certification-Adi Yoga Ashram
  • Study Material Included

$499

Twin Shared Room

  • 12 Days Program
  • Certification-Adi Yoga Ashram
  • Study Material Included
  • 3 Yogic Meals

$699

Private Room

  • 12 Days Program
  • Certification-Adi Yoga Ashram
  • Study Material Included
  • 3 Yogic Meals

If you are a beginner seeking to Start on your 100 Hour Yoga Teacher Training in Rishikesh and delve into your spiritual practice, this course is ideal for you. This program not only improves your Yoga asana (posture) techniques but also expands your knowledge of overall yoga practices All of this takes place in a nurturing and supportive environment, where our highly qualified Yoga Teachers will guide you and ensure that you establish a strong foundation and comprehensive understanding of Yoga that will bring immediate positive changes to your life.

The 100 Hour Yoga Teacher Training Course is a component of our Certified Yoga Teacher Training Course at Adi Yoga Ashram in Rishikesh. We offer Yoga Teacher Training Courses (TTC) that are tailored to individual needs and availability. If you have limited time, you have the option to complete the initial 100 Hours of the Teacher Training Course (TTC) with us.

The purpose of this course is to give you a foundational understanding of yogic practices, and provide you with a strong foundation in yogic principles and lifestyle. Whether you wants to become a professional Yoga Teacher or simply wish to gain the knowledge of Yoga, this short course is designed to assist you. We can say with confidence that you will enjoy your time with us and the invaluable knowledge you will gain in classes. In our school we consider all our students as part of our family and ensure that what we teach has a meaningful impact on their personal lives. Our facilities and accommodations are all located in the setting of the spiritual city of Rishikesh located in the Himalayan foothills. The inspiration and energy you feel in this city is truly unparalleled to anything you might have experienced before. We believe that this course could mark the beginning of a new, transformative journey for you. If you are planning to apply for the upcoming program, continue reading for a detailed description and breakdown of the course below.

Start Your Application Here

At Adi Yoga Ashram, you will have the opportunity to dive deep into a life-changing yoga experience. Surrounded by a perfect setting and individuals with the same mindset, you will have the best yoga practice experience.

The 100 Hour Yoga Program is for beginners and yoga practitioners who wish to deepen their understanding of yoga without committing to a full teacher training course. It provides a balanced introduction to yoga philosophy, asana, pranayama, meditation, anatomy, and yogic lifestyle, helping students build a strong foundation in both practice and theory.

Whether you are looking to improve your personal practice, experience life in a traditional yoga school, or explore yoga before enrolling in a full 200 Hour Yoga Teacher Training program, this course provides an accessible starting point. By the end of the program, you will gain greater confidence in your personal practice, a clearer understanding of fundamental yogic principles, and the knowledge needed to continue your yoga journey with a stronger foundation.

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Sample Certificate

Sample Certificate

Course Syllabus - 100 Hours Yoga Program

Our 100 Hour Yoga Program follows the same curriculum and daily schedule as the first half of our 200 Hour Yoga Teacher Training, which means students get the opportunity to study alongside the 200 hour batch and experience the same classes, teachers, and learning environment. The program is ideal for those who want to deepen their understanding of yoga but may not have the time to commit to a full month-long training. During these 12 days the focus remains on building a strong foundation through regular practice of asana, pranayama, meditation, philosophy, anatomy etc.

Yoga Practice & Technique (Foundational Modules)

Ashtanga-Vinyasa

Our 100 Hour students practice alongside the 200 Hour batch and are introduced to the Primary Series (Yoga Chikitsa). The focus is on learning the foundational postures, breathing, and movement principles of Ashtanga Yoga while gradually building strength, flexibility, and confidence in the practice.

Sun Salutations & Dynamic Pacing

  • Mastering the structural steps of Surya Namaskar A (9 Vinyasas) and B (17 Vinyasas)
  • Learning how to sync your breath perfectly with fluid movements
  • Generating internal body heat and building core physical stamina

Standing & Seated Foundations

  • Exploring fundamental standing alignments, including hip-openers and spinal extensions
  • Breaking down foundational warrior and balancing postures for focus
  • Introduction to the primary seated series, focusing on safe forward folds and spinal twists

Introductory Alignment & Inversion Awareness

  • Introduction to the Tristhana Method (understanding the lock between breath and gaze)
  • Practicing safe posture modifications using a full setup of props
  • Experiencing traditional finishing structures, shoulder stands, and headstand preparation
  • Understanding how to cool down the nervous system after a demanding dynamic practice
Classical Hatha Yoga

Our 100 Hour students practice alongside the 200 Hour batch and are introduced to the traditional principles of Hatha Yoga, where the focus is placed on steadiness, breath awareness, and mindful posture holding.

Yogic Foundations & Core Practice Flow

  • Core introduction to the traditional, classical principles of Hatha Yoga
  • Link between breath, steady posture, and inward awareness
  • Foundational Surya Namaskar (Sun Salutation) and Chandra Namaskar (Moon Salutation)
  • Therapeutic preparatory series from the Pawanmuktasana groups
  • Fundamental standing, sitting, and supine sequencing flows

Asana Structural Breakdown

  • Grounding & Stability: Standing postures for building lower-body strength
  • Spinal Mobility & Flexion: Foundational forward bending, twisting, and gentle backbend postures
  • Pelvic Opening & Knee Health: Fundamental hip-opening techniques and kneeling positions
  • Balance & Recovery: Balancing shapes and introductory inversions
Shatkarmas for Purification

Classical detoxification methods from hatha texts, designed to clear internal blockages, eliminate toxins, and balance the vata, pitta and kapha.

  • Theoretical understanding of traditional internal purification practices
  • Jala Neti: Practical experience with nasal irrigation using warm saline water to clear the sinuses
  • Sutra Neti: Step-by-step guidance on nasal cleansing utilizing a specialized rubber catheter

Subtle Body & Energy Practices

Mantra Chanting

Mantra chanting is not taught as an isolated academic subject; instead, it is integrated naturally into our daily schedule and various classes to help focus the mind, achieve mental peace,

  • Correct pronunciation and breath coordination through traditional opening, closing, and universal peace mantras.
  • Core chants—including the Patanjali Invocation, Gayatri Mantra, Maha Mrityunjaya Mantra, and Aum Namah Shivaya, as they arise naturally in your classes
Traditional Pranayamas

During the first 12 days, students are introduced to the foundations of pranayama through a gradual and systematic approach. The focus is on breath awareness, healthy breathing mechanics, and simple classical techniques, helping students build a strong foundation before progressing to advanced practices.

Pranic Theory & Breath Anatomy

  • Understanding of breath control (Pranayama) in classical yoga
  • Five major pranas and their vital energetic functions
  • Energy channels: Ida, Pingala, and Sushumna Nadis
  • Basic respiratory anatomy, diaphragmatic function, and the physiological nasal cycle

Classical Techniques

  • Progressing in foundational breathing
  • Energy Control: Surya Bhedana (heating), Chandra Bhedana (cooling)
  • Kapalbhati & Bhastrika cleansing mechanics
Meditation Techniques

During the program you will explore a diverse range of classical, dynamic, and mindfulness-based techniques, allowing you to discover the specific practices that best support your personal journey.

Foundations, Postures & Mudras

  • Foundational introduction to meditation, inner awareness, and its historical origins
  • Understanding the role of meditation (Dhyana) within the traditional Eight Limbs of Yoga
  • Practical guidance on the do's and don'ts of establishing a sustainable daily practice
  • Introduction to sacred hand gestures

Practical Techniques

  • Breath & Sound Stabilization: breath awareness meditation and resonant AUM chanting
  • Mantra:Japa & Ajapa
  • Visual & Sensory Focused:Trataka & Drawing Meditation
  • Somatic Practice:31-point awareness, walking meditation,active dynamic meditation

Human Science & Biomechanics

Practical Yoga Anatomy & Physiology

In this class you will study how the human body moves, breathes, and adapts under stress, giving you the practical scientific tools needed to keep your personal practice entirely safe, sustainable, and injury-free.

Biomechanics & Structural Alignment

  • Introduction to foundational anatomical planes, directional movements, and joint mobility in yoga
  • Relationship between muscle engagement, posture, and conscious movement
  • Function, and natural curves of the spine,
  • Pelvic stability and knee movement mechanics
  • Tendons & ligaments

Physiology & Internal Systems

  • Respiratory Mechanics
  • Nervous System

Posture Labs

  • Alignment awareness
  • Muscle engagement versus safe passive stretching
  • Injury prevention & Modifications

Yoga Humanities & Philosophy

Yogic Philosophy

Yoga philosophy provides the vital intellectual and spiritual bedrock for your daily practice. In this class you will learn the traditional concepts of self-discipline, inner growth, and conscious living.

Foundations of Yogic Wisdom & Lifestyle

  • Introduction to Sanatana Dharma, classical yogic traditions, and foundational scriptures
  • Spiritual goals of classical yoga according to the Yoga Sutras and the Bhagavad Gita
  • Yogic Life Stages
  • The Four Life Goals
  • Raja Yoga & The Eight Limbs

Traditional Paths of Yoga

  • Karma, janana, Bhakti, Raja & Hatha, Bhakti Yoga

Certification: 100 Hour Multi-Style Yoga Program

The 100 Hour Yoga Program is not a Yoga Alliance certified teacher training course and does not qualify graduates to register as yoga teachers. Instead, it is designed as a foundational program for students who wish to deepen their personal practice, gain a broader understanding of yoga, or prepare themselves for a future 200 Hour Yoga Teacher Training course. Upon successful completion of the program, students will receive a Course Completion Certificate issued by Adi Yoga Ashram.

Excursion Included In This Course

Learning yoga is not only about what happens in the classroom. To help students experience the natural beauty and spiritual atmosphere of Rishikesh, the 100 Hour Yoga Program includes one or two guided excursions during the training (depands on the month). Based on the schedule, these may include visits to places such as Kunjapuri Temple, waterfalls, Vashishta Cave, beach yoga locations, and other nearby attractions. These excursions are included in the course fee and offer students an opportunity to relax, explore, and experience another side of Rishikesh beyond the yoga school.

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Why Our 100-Hour Program is the Right Way to Begin Your Yoga Journey

The 100 Hour Yoga Program is considered the first stepping stone for students who want to explore yoga beyond the regular studio or drop-in classes but are not yet ready to commit to a full 200 Hour Teacher Training. In At Adi Yoga Ashram, we focus on building a strong foundation first through the daily practice and a balanced introduction to the other subjects of yoga as well. Here are some of the reasons why students choose to begin their yoga journey with us.

Adi Yoga Ashram

    Gradual Progression for Beginners

  • The 100 Hour Yoga Program is designed for everyone who is new to yoga or those who feel that jumping straight into a 200 Hour Teacher Training may be a little overwhelming. Rather than rushing into advanced practices, we focus on building a strong foundation first through regular asana practice, pranayama, meditation, philosophy, and anatomy. Students are introduced to a few postures from the Ashtanga Vinyasa Primary Series along with the steady and traditional approach of Hatha Yoga, allowing them to gradually develop strength, flexibility, body awareness, and confidence in their practice.

    • Balanced Focus

  • We believe and understand that physical practice is only a small part of the practice; our curriculum perfectly balances the dynamic postures with the mechanics of Pranayama. You will learn how to move your body with your breath to find the stability within. By learning the basics of Hatha and Ashtanga-vinyasa, you will understand exactly how to move your body efficiently and avoid common practice injuries.

    • Half of Yoga TTC Program

  • Many short courses only focus on the physical asanas, but we treat your 100 hours as a half yoga teacher training program. So, during this program, alongside daily asana practice, you will be introduced to the fundamentals of yogic philosophy, anatomy, and meditation as well. Our teachers are approachable and open to discussion, allowing you to ask questions and truly digest how traditional yogic wisdom applies to modern daily life. It is an ideal, in-depth introduction to the yogic lifestyle without the pressure of a full month-long commitment.

Accommodation & Premises

Comfortable accommodation is available in private, twin-shared, and dormitory rooms, all equipped with attached washrooms.

  • Room Size: 11 × 11 ft to 12 × 12 ft (≈ 12–13 m²)
  • Bathroom: Attached, 3 × 6 ft to 5 × 6 ft with (electric water heater), western toilet, and standard shower fittings.
  • Beds: Private (6 x 6 ft) ,Twin Shared (2 × single 6 × 3 ft); Dorm (2 Bunk beds 6 x 3) foam mattresses medium firmness, polyester fiberfill Pillow medium firmness
  • Storage: One Cupboard/Room (6′10″ × 3″) shared by students
  • Amenities: Ceiling fan / A C (as available), Wi-Fi ~40–60 Mbps, desk,housekeeping weekly,linen change every 3rd day

*Layouts may vary slightly between rooms in the same category.

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Meals

Three freshly prepared vegetarian meals are served each day, including breakfast, lunch, and dinner. The menu is designed to provide balanced nutrition and sustained energy throughout the training while introducing students to a simple yogic approach to food. Herbal tea is also served daily.

  • Breakfast: includes oats, fruits, sprouts and dishes like poha, idli, or dosa, rolls etc.
  • Lunch: offers rice with lentils, seasonal vegetables, and salad.
  • Dinner: is light and comforting with soup , Chapati & Rice, lentils, Occasional sweets, herbal tea, and seasonal vegetables.
  • Highlight: No onion, no garlic, Prepared with minimal oil, Balanced with protein, carbs, and micronutrients
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" स्थिरसुखमासनम् "

"Posture is that which is steady and pleasant"

Patanjali Yoga Sutra 2.46

Course Dates - 100 Hours Hatha Ashtanga Yoga Program in India

Note:- During major holidays in India, such as Diwali, Holi, and Raksha Bandhan, please note that classes will not be conducted as per the regular schedule. Additionally, it is important to be aware that the graduation date for the course may be extended by a day to accommodate these holiday breaks.

Discount Offers: Take advantage of our offers! These discounts are designed to support your yoga journey and make your training more accessible. Please read the guidelines carefully to understand how and when each offer can be applied.

🎁 Early Bird

Book 20 days before & get 5% off your total fee (Everymonth for First 5 bookings).

🎁 Enroll Together (Friends Discount)

Sign up together with a friend and you both receive 8% off.

🎁 Birthday Month Discount

If your course falls in your birthday month, enjoy additional 2% off as our gift to you!.

🎁 Group Discount

Enroll as a group of 4 or more and get 10% off per person.

Answers of Most asked QUESTIONS

Frequent Asked Questions

The 100 Hour Yoga Program covers the first half of our 200 Hour Yoga Teacher Training curriculum. You study and learn alongside the 200 Hour yttc students and learn the same foundational subjects, but the program finishes after 12th days. It is ideal for those who want a complete yoga experience but cannot commit to a full month due to work or otherwise. If you decide to continue this program later, you can return and complete the remaining 100 hours to receive the full 200 Hour YTTC certification.

Absolutely. people who are new to yoga genrally dont look to become a yoga teacher right away. Many students in our program join to learn or improve personal practice. Our program gives you a strong foundation in all subjetcs including asana, pranayama, meditation, philosophy, and anatomy without requiring a full month commitment, so for a beginner its a best deal without question.

The 100 Hour program by itself is not eligible for Yoga Alliance registration. However, if you later complete the second half with us and earn your 200 Hour Yoga Teacher Training certification then you can then continue your journey toward advanced program such as a 300 Hour program and eventually become a RYT-500.

No. The program is designed for beginners as well as students with previous experience. Our approach is progressive, so you are guided step by step through the practices and theory. A reasonable level of fitness and an open mind are far more important than being flexible or advanced.

Multi-Style training exposes you to different approaches such as Hatha Yoga, Ashtanga Vinyasa, Pranayama, Meditation, Philosophy, and Anatomy. This gives you a broader understanding of yoga before deciding which direction interests you most. Specialized ttc programs focus only on a single method, whereas a multi-style program helps you build a balanced foundation in two styles.

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