11 Day 100hr Hatha Ashtanga Yoga Teacher Training


Not everybody has the chance or the will to undertake complete training in one go. However, this should not prevent you from moving the first steps into the world of yoga. Here, you have a possibility to begin your training starting with a 100 hours yoga teacher training course. This course corresponds and matches with the first half of the 200 hours of yoga teacher training course. ​

In order to achieve a license for teaching, you will have to continue your education and complete the remaining 100 hours yoga teacher training course. 

This training gives the opportunity to experience community life with a touch of ashram lifestyle; have a more wide understanding of the asana (both Hatha and Ashtanga style); to learn about alignment and adjustment of the body; in addition to pranayama, mantra, yogic philosophy/ yoga anatomy, ethics of a yoga teacher and teaching practice.

During the training, you will learn and practice valuable tools and teaching methodology that will support you in becoming a powerful and inspiring teacher. You will learn how to use your voice as a tool and gain the ability to connect with your students confidently through verbal cues, the use of props, effective demonstration. You will also understand how to observe and adjust safely to your students.

The course fee includes Tuition fee, teacher training manual, Yoga Bag, Yoga T-shirt, unlimited filtered cold and hot drinking water, welcome dinner, accommodation and food, WiFi, Room cleaning.


Yoga Teacher Training

Goa, India
Yoga Alliance Accredited


  • Ashtanga
  • Hatha


  • Vegetarian
  • Vegan

Skill Level

  • Beginner
  • Intermediate





Pranayama is 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. 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 destress, as practicing it will build spiritual and emotional power to sustain a healthy life each day.

The program is designed to offer you a solid foundation in Hatha and Ashtanga Yoga, focusing on the right alignment of the yogic postures. A daily asana practice class gives you an opportunity to practice your own asanas and helps to build deep insight of the various forms and postures. The daily in-depth practice with individual corrections comprises of the Surya Namaskar, multi style yoga postures, 100 asana variations, from intermediate level to advanced, postural alignment, deep relaxation with auto suggestion and release of blocked energy. In addition to daily asana practices, practice teaching and posture break-outs, including the main benefits, modifications and contraindications of each posture.

Classical Yoga Philosophy is intertwined all throughout the course and you will receive knowledge about Patanjali’s Yoga Sutras, allowing you to compare classical and modern yoga and understanding the true meaning of yoga. You will learn how to imbibe these ancient philosophies into your own lives and will eventually experience unison of the body, mind and soul. You will also receive a talk on Yoga in Gita, a treasured Indian text considered to be an ancient guru and a life coach.

Cleansing will purify the system and allow the breath to run easily. There will be a discussion, explanation and demonstration of Tratak, Neti, Kapalabhati, Dhauti, Nauli and Basti, the six classical purification exercises for the various parts of the body namely the eyes, nose, air passages, oesophagus and stomach, abdominal organs and large intestine exercises. Individual instruction will be provided.

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. 

According to Patanjali’s Yoga Sutras, there are eight limbs of yoga. Out of which the only one involves postures (asana). Hatha means forceful or determined in Sanskrit. Hatha yoga includes a set of asanas (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). Through Hatha Yoga, we can create balance and unite opposites. Hatha teaches us the balance of strength and flexibility in each pose.


This course is 100hours duration, for students to gain a full teaching certification, the remaining 100hours need to be taken within the year. Students may also undertake the program if they have a keen desire to deepen their practice and understanding of yoga.


6:30 AM - 7:30 AM
Chanting, Pranayama & Meditation
7:30 AM - 9:00 AM
Hatha Yoga & Ashtanga Vinyasa
9:00 AM - 10:00 AM
10:00 AM - 11:00 AM
Alignment and Adjustment
1:00 PM - 2:00 PM
2:00 PM - 3:00 PM
Self Study & Care
3:00 PM - 4:00 PM
Free Time
4:00 PM - 4:30 PM
Yoga Nidra
4:30 PM - 6:00 PM
Teaching Practice
7:00 PM - 8:00 PM
8:30 PM - 9:30 PM
Sharing & Q&A

Free Time

During Saturdays, students are given half of the day off and a full day off on Sundays. You have many options to spend your free time, such as different activities in the town including listening to live music performances or exploring different restaurants and boutiques around the area. You can also enjoy water healing sessions in the pool and a stroll or a swim in the nearby beach.


Three healthy and filling vegetarian meals will be served every day of the retreat. You will enjoy a warm porridge to wake you up in the morning along with muesli, brown bread, fruit salad, sprouts, nuts and salad. Some days, traditional Indian breakfast will be served for an authentic food experience during your stay. During the morning, beverages such as coconut water, herbal tea, coffee and milk will be available. For lunch, traditional Ayurvedic Indian Thali will be prepared which includes rice, chapati, vegetables, salad, sprouts, beans, yogurt and lentils. During dinner, a combination of healthy Ayuverdic Indian food, cooked vegetables, raw salad, fruit salad and herbal teas are served. All of the meals to be served are well-balanced and protein rich to ensure you are nourished all throughout the retreat.

The Yoga Center is also passionate about the quality of water being provided. A special water filter at the centre provides pure and biological active water which is structured, bi-polar magnetized, alkaline, and contains added minerals and trace amounts of antioxidants. This water has detoxifying, healing and rejuvenating properties.​


  • Accommodation
  • Air-Con Room
  • Course Material
  • All Meals
  • WiFi Internet
  • Equipment
  • Facilities Access
  • Free Gift
  • Mats
  • Meditation
  • Vegetarian
  • Yoga Props
  • Vegan

Meet The Facilitators



Shared Fan Room at Upaya Yoga Center

Shared Fan Room

The non AC rooms have a view of the tropical gardens of the centre. All of the rooms come with a twin beds, a private bathroom and a personal fridge.

Shared AC Room at Upaya Yoga Center

Shared AC Room

This is a sharing option for those with company, who want to save on expenses or those who love to socialise and meet new people.

The rooms have a majestic view of the tropical gardens of the centre. All of the rooms come with a twin beds, a private bathroom and a personal fridge. The cleaning service takes place regularly on any third day. The laundry service is provided, upon request, at an affordable extra cost.

Private  Room at Upaya Yoga Center

Private Room

The rooms have a majestic view of the tropical gardens of the centre. All of the rooms come with a double beds, a private bathroom and a personal fridge. The cleaning service takes place regularly on any third day. The laundry service is provided, upon request, at an affordable extra cost.



Goa, India

A traditional fisherman village, Arambol Beach is a pristine and secluded beach in North Goa and can be approached by a winding road through the grove of cashew trees. It is a rocky as well as sandy beach and has a fresh water lagoon which extends along the bottom of the valley into a thick jungle. The lake is fed by boiling hot springs and is lined with sulfurous mud which people love applying on their body to do wonders to their skin.

The Arambol Beach extends over 16 km and consists of two beaches, more popular is the main beach known as Harmal beach, a long stretch of curving sand and good for swimming. The second beach can only be reached on foot and is bordered by steep cliffs on both sides.

The easiest way to get to Arambol is by plane. Fly to Dabolim International Airport and from there take a taxi to Arambol, which takes approximately forty five minutes.

Venue   Upaya Yoga Center
Upaya Yoga Center, Venue for 11 Day 100hr Hatha Ashtanga Yoga Teacher Training

Yoga village is spread over more than 30,000 Sq meters and includes 12 cottages and 2 rooms. Two open air yoga studios (shalas) one on the hill areas which offer a sea view and one front of the lagoon river where you can swim right after your class. The property is surrounded by cashew, coconut and wild trees, and colourful flowers. The Yoga village is set back from all kind of noise but only a minute walk to the beach, nestled in the middle of beautiful natural surroundings it allows you to relax and enjoy the sound nature, while remaining free from any external disturbances, noises and visitors. It is a safe and welcoming space of self-discovery where you can truly escape.

The Dabolim International Airport services the Arambol Beach. The Upaya Yoga Center is less than a two-hour drive from the airport and taxis are easily available for you to hire.

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