200Hr 'Upaya' Hatha Ashtanga Yoga Teacher Training

This Teacher Training program is an all-inclusive, Yoga Alliance approved, 200hrs course. The program is especially sketched out by an experienced team of gurus to introduce students to their journey of evolving into expert yogis and able teachers. The course paves a path for its students to transform into a yoga teaching expert and indeed the program includes skilled teachers to provide the students with a strong foundation in Hatha and Ashtanga yoga. The program has been designed to be an enjoyable, unperturbed and enlightening experience. The students need to be ready spiritually and physically as our classes have various rigorous sessions as well as calmer and more healing sessions.

The program at Upaya Yoga is designed and aimed at producing skilled and motivating yoga teachers that are proficient in the ancient practices of the yoga sutras and can impart this knowledge to their students. The yoga teacher training curriculum is based on the five points of this art 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 which are then followed by two lectures, concluded with one hour of service to the center. With one day a week, lecture free. This philosophy forms a 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 have an alternate day morning and evening switching schedule. During the morning and evening classes, students will assist with the main teachers. In the last week of training, students will have a dedicated class for one hour or a one-and-half hour with a dedicated teacher, who will be there to observe you. If there is anything you need to work with, the teacher will guide you before the graduation.

The course fee includes tuition fee, teacher training manual, Upaya Yoga Bag, Upaya Yoga T-shirt, unlimited filtered cold and hot drinking water, welcome dinner, accommodation and food, WiFi, free pick up from Goa Airport or Madgoan train station, room cleaning, toilet paper, towels.


Anyone irrespectively of age can join this program. The guidance under experienced instructors will help deepen your personal practice and become a confident teacher.

What is included

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




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 at Upaya is designed to offer you a solid foundation in 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.

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 students confidently through verbal cues, the use of props, effective demonstration, and acute observation with safe and effective physical adjustments.

You will study and learn to efficiently nurture and preserve abundance through your yoga teaching career. The end of the training session will equip you with a complete resume to immediately begin promoting themselves as a Yoga Teacher.

An introduction to the major body systems will be 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 better understanding of the anatomy. These classes will give them a deeper understanding by observing the mechanism of every posture.

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.


Upon full completion of the training, you will be eligible for a 200Hr Yoga Alliance certification.


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 - 11:30 AM
1:00 PM - 2:00 PM
2:00 PM - 3:00 PM
Self Study & Care
3:00 PM - 4:00 PM
Karma Yoga
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
TIME OFF 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.

Meet The Facilitators

Venue   Upaya Yoga Center
Upaya Yoga Center, Venue for 200Hr 'Upaya' Hatha Ashtanga Yoga Teacher Training

Huddled in the shade of the tropical fauna and only a minute walk to the sea, Upaya Yoga Centre is located in North Goa, the perfect and idyllic place to submerge into a yoga journey. The breathtakingly beautiful azure beach and salty air will envelope you into a certain calmness of the soul. The calm natural environment offers the perfect balance of comfort and tranquility for your yoga practice. Upaya Yoga Center has its own restaurant and a beautiful yoga shala.

The Yoga Shala at the center is located on the roof with its one side facing the sea and the other side, the river and hills. It is surrounded by coconut trees and built of natural materials. The Shala is a one-minute walk from the ocean, perfect for a a quick cool down after a yoga class to take in all that the area has to offer. The centre offers the perfect location for a pure and enriching yogic learning experience as well as an energizing yet relaxing spot. The team at Upaya Yoga has taken the utmost care in creating an environment most constructive and idyllic for yoga teacher training and workshops for its gurus and students.

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.



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.

Upaya Yoga 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.




Upaya has an expert team of teachers and assistants to ensure that you gain all the skills and confidence you need to leave Goa as a passionate and well-informed teacher. Everything has been well thought out in this course to enjoy all of your needs are met and exceeded, Practice in beautiful open air spaces, stay in comfortable eco-huts or AC rooms, and enjoy the salty air and time off at the beach that is only moments away. Gain an authentic yoga experience in Goa and allow your time to enrich your own being and your own practice, as well as prepare you for your next step as a teacher. 

Kelly F

Yovada Yogi

  Goa, India

A traditional fisherman village, the Arambol Beach is a pristine and secluded beach in the North Goa and can be approached by a winding road through the groove 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, the northern beach in Goa. The second beach lies beyond the rocky circlet and can only be reached on foot and is bordered by steep cliffs on both sides. The main beach is long stretch of curving sand and is good for swimming.

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.

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