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11 Days 100-Hour Yoga Teacher Training in Goa, India

Upaya Yoga Center, Arambol Beach, Goa 403524, India

Ashtanga and Hatha Yoga Teacher Training India

Join Upaya Yoga Teacher Training in this 100-hour course designed to create awareness of yoga and help you to find joy in your practice at a pace that is convenient for you. Also, the course can assist you to connect with like-minded people as well as become part of a global yoga family. Upaya Yoga is a Registered Yoga School with Yoga Alliance. This short-term yoga course is for students who do not have the time to complete the 200-hour course in the traditional four weeks.

Meet the instructors

Praba, Alida, Vanessa, & 8 More…
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  • Daily yoga classes
  • Daily meditation sessions
  • Review yoga anatomy, yoga philosophy, and Ayurveda
  • Learn about pranayama, mudras, bandhas, and their benefits
  • Teaching method on how to give a clear demonstration and instruction
  • Hands-on adjustment by experienced teachers
  • 10 nights accommodation
  • Daily delicious meals

Skill level

  • Beginner
  • Intermediate
  • Advanced


11 days with instruction
The maximum participants in the group is 24
Airport transfer included: Goa International Airport
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  • Air-conditioned rooms
  • Garden
  • Yoga shala
  • Free Wi-Fi
  • Library

During this training, the accommodation will be in single occupancy with spacious rooms and a hot and cold shower. Upaya Yoga Center offers various kind of accommodation including eco huts, air-conditioned rooms and apartments, and non-air-conditioned rooms. This teacher training also includes additional complimentary nights offered either prior to the course start date or the last day of the course.



This yoga teacher training is the first section of a 200-hour course. The second section must be completed within the year of commencement. Registration with Upaya Yoga Center provides a globally recognized credential. Students who complete both segments are eligible to register with Yoga Alliance as Registered Yoga Teachers (RYT®).

Yoga Teacher Training Curriculum

The program at Upaya Yoga is designed and aimed at producing skilled and motivating yoga teachers proficient in the ancient practices of the yoga sutras and who can also impart this knowledge to their students. The yoga teacher training curriculum is based on the five points of yoga which can be understood as the practical application of the four traditional paths of this art.

A rigorous daily session includes two meditation sessions, two yoga classes followed by two lectures. The day concludes with one hour of service to the center. Once per week, there is a free lecture. This philosophy forms part of an extensive curriculum.

The aim is to offer you a better understanding when you teach a yoga class and clarify each query or confusion that may arise during the class. There will be time for sharing after teaching practice with the group. The Hatha yoga and Vinyasa flow classes have an alternate morning and evening switching schedule for a very specific reason. You will learn about them and Upaya Yoga Teacher Training will clarify the reasoning behind each posture during the same day. Also, in the morning and evening classes students will assist the main teachers.

In the last week of training, students will have dedicated one hour or a one-and-half hour in a class with a teacher, who will be there to just watch their performance. If there is anything you need to work with, the teacher will guide you before your certificate.

Course information

  • You are expected to have a minimum daily practice of 3 hours asana, 10 minutes pranayama, and 20 minutes of meditation
  • You will have the opportunity to teach with your fellow trainees under supervision from a senior teacher
  • The classes would be a fusion of Hatha yoga of Sivananda, Ashtanga Vinyasa, and Iyengar- based teachings
  • You will receive a certificate of completion and eligible to register with Yoga Alliance and International yoga federation

What will you learn in this training

  • How to give a solid and clear demonstration
  • How to give clear instruction or working with your voice
  • Proper alignment of postures
  • Yoga anatomy
  • Hands-on adjustment
  • How to avoid common injury during practice
  • How to jump backward and forward or Vinyasa flow
  • How to use props for better postures as recommended by B.S.K Iyengar
  • Mantra chanting
  • Yogic breathing or pranayama and its benefits
  • Yogic body cleansing or Kriya yoga
  • Mudras, bandhas, and their benefits
  • Yoga philosophy (Patanjali yoga sutra)
  • Ayurveda and yoga principle
  • Assisting a teacher with a yoga class
  • Observation
  • How to teach a 45-minute class to a 90-minute long class
  • How to teach a one-on-one class
  • How to teach to more than 10 people in a class
  • Yoga career and business

Asana practice

The program at Upaya is designed to offer its students a solid foundation in Ashtanga and Hatha yoga, focusing on the right alignment of the yogic postures. A daily asana practice class gives the students an opportunity to practice their own asanas and helps to build deep insight of the various forms and postures.

The daily in-depth practice with individual corrections comprises the Surya Namaskar (sun salutation), multi-style yoga postures, 100 asanas variations, from intermediate level to advanced, posture alignment, deep relaxation, and release of blocked energy. Training sessions will be for all age groups. In addition to daily asana practices, you will practice teaching and posture break-down, including the main benefits, modifications, and contraindications of each posture.

Yoga philosophy

Classical yoga philosophy is intertwined all through the course and you will receive knowledge about Patanjali’s yoga sutras, allowing you to compare classical and modern yoga, understanding the true meaning of yoga. These sessions will provide a great insight into the views of others and help reflect on your knowledge and all that you have learned. In turn, you will learn how to imbibe these ancient philosophies into your own life and will eventually experience unison of the body, mind, and soul. You will also receive a talk on yoga from the Bhagawat Gita, a treasured Indian text considered to be an ancient guru and a life coach.

Pranayama, bandha, mudra

Pranayama is one of the five principles of yoga or the science of breath control. It expands lung capacity by relaxing the nervous system and balancing the two hemispheres of the brain. The art of Kapalabhati or lung cleansing exercise, Anuloma Viloma or alternate nostril breathing, and Samanu or mental cleansing of the Nadis will be taught.

Pranayama or breathing techniques

Focusing on the rhythm of your breathing and becoming familiar with it is the essence of pranayama. This is a vital feature of yoga and is often ignored as most give importance to just physical practice. Pranayama is an excellent way to de-stress. By practicing pranayama, you will build spiritual and emotional power to sustain a healthy life each day.


Cleansing will purify the system and allow the breath to run easily. Explanation and demonstration of Tratak, Neti, Kapalabhati, Dhauti, Nauli, and six classical purification exercises for the various parts of the body namely the eyes, nose, air passages, esophagus and stomach, abdominal organs and large intestine exercises, and their effects will be shown. Individual instruction will be provided.

Yoga anatomy

An introduction to the major body systems is given. The effects of asanas and pranayama on the cardiovascular system, muscular systems, digestion, skeletal, respiration, and endocrine system are explained in detail to the students. Diet and nutrition facts are also imparted for a better understanding of the anatomy. These classes will give you a deeper understanding by observing the mechanism of every posture.

Upaya Yoga Teacher Training's purpose is to give you knowledge of anatomy so that you leave with a better awareness of your own body. During the lessons, you will lay emphasis on how to adapt your practice by recognizing your weaknesses. These may be due to a lack of strength or flexibility in a particular area. You will learn preparation techniques to make improvements in your practice. Also, throughout the classes, the assistant teachers will provide you with complete personal attention to support you.

Centering yourself

Begin your transformation journey through the daily exploration of yourself. This training is about self-growth and includes the roots of yoga, simple and effective with coaching tools.

You are a powerful teacher, teaching techniques and practice teaching

In these hours, you will learn and practice valuable tools and teaching methodology that will support you in becoming a powerful teacher. You will imbibe the ability to address a large group as well as learn to connect with each student in your class. You will explore the use of your voice, language, body language, visualization, ability to connect with your students confidently through verbal cues, the use of props, effective demonstration, and acute observation with safe and effective physical adjustments.

Yoga successful business

You will study and learn an efficient way to nurture and preserve abundance through your yoga teaching career. The end of your training session will equip you with a complete resume to immediately begin promoting yourself as a yoga teacher.

Ashtanga yoga

Ashtanga in Sanskrit means eight limbs, mentioned in Patanjali’s Yoga Sutra. This technique of yoga contains harmonizing the breath with a succession of postures. This process produces powerful internal heat and a plentiful, cleansing sweat that purifies muscles and organs. The result is enhanced circulation, a nimble and strong body, and a composed mind.

Ashtanga yoga contains different groups of asanas and teachings on Vinyasa, drishti, bandhas, mudras, and philosophy. This is a great chance for students to practice and know their level of ability in a supportive group environment and with the inspiration and guidance of a guru. Ashtanga can be a perfect foundation for home practitioners and also those who want to teach professionally once they know the arrangement of poses.

Hatha yoga

According to Patanjali’s yoga sutras, there are eight limbs of yoga out of which only one involves postures or asanas. Hatha means forceful or determined in Sanskrit. Hatha yoga includes a set of asanas or postures that are designed to align your body. These postures are designed to line up the physical channels of the body so that energy can easily flow, especially in the spine.

The word Hatha is translated as Ha or the sun, which is masculine, and Tha or the moon, which is feminine. In turn, both represent the balance in nature and also within you. Through Hatha yoga, you can create balance and unite opposites. Hatha teaches the balance of strength and flexibility in each pose. It has immense health benefits and is an efficient way to distress. The teachers at Upaya believe Hatha to be a powerful tool for self-realization and transformation teaching them various techniques to master control over the body by skillful breathing and meditation practices.

Daily sample schedule

  • 06:30 - 07:30 Chanting, pranayama, and meditation every day
  • 07:30 - 09:00 Monday, Wednesday, and Friday - Hatha yoga. Tuesday, Thursday, and Saturday - Ashtanga Vinyasa yoga
  • 09:00 - 10:00 Breakfast
  • 10:00 - 11:00 Alignment and adjustment
  • 13:00 - 14:00 Lunch
  • 14:00 - 15:00 Self-study and self-care
  • 15:00 - 15:45 Karma yoga
  • 16:00 - 16:30 Yoga Nidra
  • 16:30 - 18:00 Teaching practice
  • 19:00 - 20:00 Dinner
  • 20:30 - 21:30 Alternate days of sharing and question and answer, night meditation, live music concerts, watching your teaching practice or a yoga movie on screen

Please notice schedule can be changed according to group and weather. Sunday is programmed to be a holiday day.



Alida Maugeri

Vanessa Fabbrilei

Dr. Anita Rawandale

Prem Bahadur Shah


Dr Nitin Patil

Prashant Pandey

Ayush Sharma

Ruchira Pandey



This training will take place in Goa, India. The Upaya Yoga Center is located at Arambol beach in North Goa. The center is set amongst lush palm trees and the serene Arabian Sea. Upaya Yoga Center is a beautiful haven apt for a yoga retreat that also provides a balance of lifestyle.

Within a walking distance, you will also find a wide variety of shops, lively restaurants and bars, colorful Indian markets, and ATMs. So either you decide to just relax on the beach or to stroll around, you will certainly make the best of your free time. A good balance between being an engaged yoga student and a curious visitor is guaranteed.



  • Swimming


  • Air-conditioned rooms
  • Beach
  • Environmentally friendly
  • Yoga shala


  • Free Wi-Fi
  • Library
  • Room cleaning
  • Toiletries


This training includes three vegetarian meals per day except for Sunday. Also, you will have access to unlimited filter water. Nutrition is of the utmost importance for a yogi and it is essential to nourish your body with the right nutrients that will keep you energetic during classes. Therefore, whilst you are at Upaya Yoga Center, you will enjoy Saatvik or yogic food, six days a week.

Fresh fruit, porridge, toast, tea, and juice will be served from the kitchen after practice for all to enjoy together. A buffet style lunch of Indian food will then be served before the afternoon session starts. Dinner will be similar to lunch and served in the evening.

The following meals are included:

  • Breakfast
  • Lunch
  • Dinner

The following drinks are included:

  • Water
  • Coffee
  • Tea

The following dietary requirement(s) are served and/or catered for:

  • Vegetarian
  • Yogic
If you have special dietary requirements it's a good idea to communicate it to the organiser when making a reservation

Things to do (optional)

During your free time, you can go swimming on Arambol beach. Also, you can borrow books from the library if you would like to take them to your room so you can spend some time reading and studying.


Upaya Yoga Teacher Training offers spa treatments at an additional cost.

What's included

  • Accommodation for the entire course duration (include the night prior to the course start and the last night of the course)
  • Accommodation and food
  • 3 daily meals
  • Welcome dinner
  • Free unlimited filtered water
  • Training/retreat fee
  • Daily yoga practices
  • Daily meditation sessions
  • Certificate of completion
  • Upaya yoga bag
  • Upaya yoga t-shirt
  • Wi-Fi
  • Free pick up from Goa airport
  • Room cleaning
  • Toilet paper
  • Towels

What's not included

  • Visa expenditure
  • Flight/Bus/Train travelling expenditure
  • Airport drop-off
  • Personal expenditure
  • Excursion
  • Surfing
  • Insurance

How to get there

Recommended Airports

Arrival by airplane

Please book your flight to arrive at Goa International Airport (GOI). Transfer from the airport is included. Upaya Yoga Teacher Training will pick you up from the airport.

Airport: Goa International Airport Airport transfer included: Goa International Airport No additional charges. You can request this in the next step.

Cancellation Policy

  • A reservation requires a deposit of 30% of the total price.
  • The deposit is non-refundable, if the booking is cancelled.
  • The rest of the payment should be paid on arrival.

Value for money
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