22 Day 200-Hour Hatha Ashtanga Yoga Teacher Training


The Hatha and Ashtanga Teacher Training Course has been developed and tested for many years. This course is ideal for beginners to intermediate yoga practitioner who want to gain a clear understanding of the significant styles of Yoga given by the yogic tradition.

The 200 hrs yoga teacher training course in India will provide a clear overview of the main aspects of yogic Philosophy and Anatomy, along with the practice of Mantra chanting and Pranayama (breathing techniques). The learning of alignment and adjustment and teaching practice will also guarantee you all the essential tools to begin a career as a skillful yoga teacher.

The program of the 200 hours Hatha and Ashtanga Teacher Training is well rounded. It develops through weekly schedules so that each topic can be thoroughly examined and correctly understood. The gradual progression allows the students to process and internalize the learning without obstacles.

The highlights of this program are the alignment and adjustment along with the teaching practice. The first one serves to understand and master the asana in any detail. Special workshops complement them. The workshops represent a priceless opportunity for the students to deepen the understanding of the poses and their implications. The latter represents the time for the student to experiment what learnt during the frontal hours.

The students will learn how to structure flow and also how to instruct with efficiency, power and clarity a yoga class. He or she will eventually be ready to instruct a 90 minutes class throughout the 200 hrs yoga teacher training in India.

The course fee includes tuition fee, teacher training manual, Yoga Bag, Yoga T-shirt, unlimited filtered cold and hot drinking water, welcome dinner, accommodation, food (on course days), WiFi, room cleaning, toilet paper, towels.


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 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.

Yoga Nidra is a practice of relaxation and can be defined as ‘yogic sleep’. It is a practice which can be widely applied to improve the quality and happiness of human life. Yoga Nidra acts directly in eradicating deep-rooted psychological complexes, neurosis, inhibitions, etc. it is an advanced psychiatric tool.

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.

The Sanskrit word bandha means to ‘hold’, ‘tighten’ or ‘lock’. The bandhas aim to lock the pranas in particular areas and redirect their flow for the spiritual awakening.

Mudra is translated as ‘gesture’ or ‘attitude’. They are a combination of subtle physical movements which alter mood, attitude and perception, and which deepen awareness and concentration. Mudras are higher practices which lead to an awakening of the pranas, chakras and kundalini, and which can bestow psychic powers on the advanced practitioners.

Meditation techniques have been extracted from tantra with the aim to direct the awareness into the domains of the mind in order to remove the impressions and make the mind ready to experience the state of mindfulness and one-pointedness.


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
Meditation/ Yoga Nidra
4:00 PM - 5:30 PM
Asana practice / Teaching practice
5:30 PM - 7:00 PM
Sunset time/ free time
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 during the course days. 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.

There won't be food on Saturday evening & the entire day on Sundays. Students can enjoy food on the weekend at nearby restaurant.


  • Accommodation
  • Course Material
  • All Meals
  • WiFi Internet
  • Facilities Access
  • Mats
  • Meditation
  • Vegetarian
  • Yoga Props
  • Vegan
  • Free Gift

Meet The Facilitators



Dormitory at Upaya Yoga Center


Set among tropical gardens is this cosy and comfortable eco hut for a simple and clean accommodation. Every hut has single beds, mattress, blankets, sheets and pillow. The cleaning service takes place regularly on any third day. The laundry service is provided, upon request, at an affordable extra cost.

An attached bathroom is also available.

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 22 Day 200-Hour 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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