200 Hour Hatha & Ashtanga Vinyasa Yoga Teacher Training In Goa, India

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1st Apr to 22nd Apr 2023

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200 Hour Hatha & Ashtanga Vinyasa Yoga Teacher Training In Goa, India

Kundalini yoga


Our 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 in Goa 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.

This Hatha and Ashtanga Yoga Teacher Training is also ideal for those who are looking for an intense yoga retreat in Goa.




  1. To develop a strong physical and mental practice in Hatha Yoga and Ashtanga Yoga
  2. To deliver an authentic practice experience of Pranayama and Mantra
  3. To produce a clear overview of the main principles of yogic Philosophy
  4. To understand the functioning of the human body and its systems through Yoga Anatomy
  5. To understand the multidisciplinary of Yoga and have a genuine practice of its different styles
  6. To learn the art of relaxation and concentration through Meditation
  7. To provide remarkable insight into each yoga journey
  8. To progressively build the confidence to teach and expose oneself
  9. To create powerful and reliable yoga teachers for modern society
  10. Art of teaching
  11. How to give a solid and clear demonstration
  12. How to give clear instruction (working with Voice)
  13. Proper alignment of postures
  14. Hands-on adjustment
  15. How to avoid common injury during practice
  16. How to jump backwards and forward (vinyasa flow)
  17. How to use props for better postures (as recommended by B.S.K Iyengar)
  18. Yogic breathing (Pranayama) and their benefits
  19. Yogic body cleansing (Kriya yoga)
  20. Mudras, Bandas, and their benefits
  21. Ayurveda and Yoga principle
  22. Observation
  23. How to teach one to one class
  24. How to teach a bigger group




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 introduction of new subjects apport change and news in each week of the Training.

The gradual progression during this 200 hrs yoga teacher training in India allows the students to process and internalize the learning without obstacles.

The highlights of our 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 best 200 hrs yoga teacher training in Goa.

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 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). The word Hatha is translated as Ha- the Sun which is masculine and Tha- the Moon which is feminine, which in turn represents the balance in nature and also within us all. Through Hatha Yoga, we can create balance and unite opposites. Hatha teaches us 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.

The prohram

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 practises class gives the students an opportunity to practice their own asanas and helps to build deep insight into the various forms and postures. The daily in-depth practise with individual corrections comprises of the Surya Namaskar (Sun Salutation), Multi-Style yoga postures, asana variations, from intermediate level to advanced, Posture alignment, Deep relaxation, and Release of blocked energy.

During alignment and adjustment class you will learn about practice teaching and posture break-down, including the main benefits, modifications, and contraindications of each posture.

Major Principles Of Yoga

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 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 the union 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 couch

Pranayama (breathing technique): 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 (lung cleansing exercise), Anuloma Viloma (alternate nostril breathing) and Samanu (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 de-stress. By practising pranayama you will build spiritual and emotional power to sustain a healthy life each day.

Kriyas: 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, oesophagus and stomach, abdominal organs and large intestine exercises and their effects will be shown. Individual instruction will be provided.

Course Structure

  1. Techniques, Training and Practice
  2. Teaching Methodology
  3. Anatomy and Physiology
  4. Yoga Philosophy, Lifestyle and Ethics for Yoga Teacher
  5. Practicum
  6. Non-Contact Program – Assignments, group discussion, presentation & projects

Techniques, Training And Practice

Yoga is experienced by practicing this science. This course paper takes the student into the journey of the practical world of yoga where the subjective experience manifests which makes the foundation of yoga.

Following are the yogic practices which are included in this paper:


The shatkarmas consist of six groups of purification practices. The aim of hatha yoga, and therefore of the shatkarmas, is to create harmony between the two major pranic flows, Ida and Pingala, resulting in physical and mental purification and balance.

  • Neti
  •  Dhauti
  • Basti
  • Kapalbhati
  • Trataka


The first condition of human happiness is the possession of a sound body. It is common knowledge that a sound mind, or a healthy mental condition, prevails in a healthy body. The Yoga Asana thus form the backbone of applied yoga. The Hatha yogis found that certain specific body positions, asanas, open the energy channels and psychic centres. They found that developing control of the body through asanas enables to control the mind and energy. Yogasanas becomes tools to higher awareness, providing the stable foundation necessary for the exploration of the body, breath, mind and higher states.

  • Standing postures
  • Sitting postures
  • Prone postures
  • Supine postures
  • Balancing postures
  • Eyes exercises
  • Pawanmuktasana series I, II, III

Surya Namaskar

The Sanskrit word Surya means ‘Sun’, and the word Namaskara means ‘Salutation’ or ‘Worship’. Therefore, this practice is known as ‘Salutation to the Sun’. It loosens up all the joints, flexes all the muscles of the body, massages the internal organs, activates the respiratory and circulatory systems as well as helps to tone all the other systems of the body.


Pranayama is a technique through which the quantity of prana (life-force) in the body is activated to a higher frequency. By practising pranayama, a certain amount of heat or creative force is generated throughout the entire body, influencing the existing quantum of prana.


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.


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.

Yoga Nidra

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.


We have incorporated important meditation techniques which 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-pointlessness.

Course Outline


  • Standing postures
  • Sitting postures
  • Prone postures
  • Supine postures
  • Balancing postures
  • Eyes exercises
  • Pawanmuktasana series I, II,

Breathing Techniques

  • Abdominal Breathing
  • Thoracic Breathing
  • Thoracic & Clavicular Breathing
  • Yogic Breathing


  • Nadi Shodhan
  • Sheetkari
  • Bhramari
  • Ujjayi
  • Bhastrika

Mudras & Bandhas

  • Gyan & Chin Mudras
  • Hridaya Mudra
  • Shambhavi Mudra,
  • Jalandhar Bandha

Yoga Nidra


  • Kaya Sthairyam
  • Ajapajapa – stage 1 & 2
  • Antar Mouna – Stage 1 & 2

Teaching Methodology

Teaching methodology plays an important role to make the Teacher Training Program successful. Following are the topics which are included in Teaching Methodology:

  • Communication skills such as group dynamics, time management, and the establishment of priorities and boundaries.
  • How to address the specific needs of individuals and special populations, to the degree possible in a group setting.
  • Principles of demonstration, observation, assisting and correcting.
  • Teaching styles.
  • Qualities of a teacher.
  • The student learning process.
  • Business aspects of teaching yoga (including marketing and legal).

Anatomy And Physiology

Adho Mukha Svanasana

To understand the components of yoga-like asanas, pranayamas etc., from a broader perspective, basic knowledge of anatomy and physiology is necessary for a yoga teacher and practitioner. Diet, Nutrition and Ayurveda facts are also imparted for better understanding.

Topics in this category include:

  • Human physical anatomy and physiology (bodily systems, organs, etc.)
  • Includes energy anatomy and physiology (chakras, nadis, etc.).
  • Includes both the study of anatomy and physiology along with its application to yoga practise (benefits, contraindications, healthy movement patterns, etc.).

Course Outline

A brief introduction to Anatomy & Physiology of the human body

  • musculoskeletal Structure
  • Blood & Immune System
  • Cardiovascular System
  • Respiratory System
  • Digestive System
  • Excretory System
  • Endocrine System
  • Special 5 Senses-Ear, Nose, Tongue, Skin, Eyes
  • Central Nervous System

Introduction to Ayurveda in relation to health

  • Concept of Ayurveda
  • Ayurvedic Concept of health & lifestyle
  • Concept of Prakruti & Vikruti
  • Finding out Ayurvedic constitution
  • Diet chart for various Ayurvedic constitution

Yoga Philosophy, Lifestyle And Ethics For Yoga Teachers

Learning is complete when a student gets the knowledge of yoga philosophy along with practical and is able to establish the link and understanding between these two.

Topics in this category include:

  • The study of yoga philosophies and traditional texts (such as Hatha Yoga Pradipika, Gherand Samhita and Patanjali Yoga Sutras)
  • Yoga lifestyles, such as the precept of Yamas and Niyamas
  • Ethics for yoga teachers, such as role and guidelines of a yoga teacher, student-teacher relationship etc.
  • Understanding the value of teaching yoga as a service (Seva)

Course Outline

Introduction of different components of Yogic practices

  • Shatkarmas: An Introduction, Rules & Preparation, Groups of Shatkarmas, Importance.
  • Asanas: An Introduction, Rules & Preparation, Groups of Asanas, Importance.
  • Pranayamas: An Introduction, Rules & Preparation, Groups of Pranayama, Importance.
  • Mudras: An Introduction, Rules & Preparation, Groups of Mudras, Importance.
  • Bandhas: An Introduction, Rules & Preparation, Groups of Bandhas, Importance.
  • Relaxation: An Introduction, Rules & Preparation, Groups of Relaxation, Importance.
  • Meditation: An Introduction, Rules & Preparation, Various meditation techniques, Importance.

Introduction to Yoga & Concept of Health

  1. Vedic Tradition of Yoga
  • Schools of thoughts (Vedanta, Samkhya, Nyasa, Vaisheshika, Uttara and Poorva Mimamsa)
  1. Sanatan Culture-


  • Four aims in life (Artha, Kama, Dharma, Moksha),
  • Four principles of life (Vairagya, Viveka, Shuddhata, Mumukshutva),
  • Four stages of life (Brahmacharya, Grikastha, Vanaprastha, Sannyasa).

III. Aspects of Yogic Discipline

  • Astanga Yoga (Yama, Niyama, Asana, Pranayama, Pratyahara, Dharna, Dhyana, Samadhi)
  • Yoga Systems (Karma, Jnana, Hatha, Raja, Mantra, Laya)
  • Other Yogic Disciplines (Tarka, Tyaga, Mouna, Dewsha, Kaala, Bandha, Dehasamya, Drishtisamya)


Practicum is a process through which the learning outcome is applied by a student. Topics in this category include:

  • Practice teaching as the lead instructor
  • Receiving and giving feedback.
  • Observing others teaching.
  • Assisting students while someone else is teaching.

Non-Contact Program – Assignments, Group Discussion, Presentation & Projects

Non-Contact program is the number of hours of learning that occur without a faculty member present and is relevant to the above five educational categories. This Program includes:

  • Reading, audio/video or Internet resources that are integrated into the curriculum via reports, class discussions, presentations and tests
  • Webinars on yoga-related topics
  • Written assignments on yoga-related topics
  • Group activities including directed discussion, technique practice or teaching practice.


Become A Teacher

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 Schedule

  • 6:30 am Krya/ Pranayama/ Mantra (alternate days)
  • 7:30 am Asana practice Hatha/ Ashtanga Yoga (alternate days)
  • 9:00 am Breakfast (daily except Sundays)
  • 10:00 am Art of Teaching/ Philosophy/ Anatomy (alternate weeks)
  • 11:00 am Alignment and adjustment (daily)
  • 1:00 pm Lunch (daily except Sundays)
  • 2:00 pm Self- study
  • 3:15 pm Meditation/ Yoga Nidra (alternate days/ weeks)
  • 4:00 pm Asana practice (first week)/ Teaching practice (daily for the second and third week)
  • 5:30 pm Sunset time/ free time
  • 7:00 pm Dinner (daily except Saturdays and Sundays)
  • 10:30 pm Light off

Please, note that this schedule is explanatory.

All the subjects shown in this schedule will be covered, however, the timing might vary.
The training will be organised in weekly schedules and it might vary slightly according to the dynamic and dimension of the group, and the weather condition.

The Schedule


Training Dates


Event Dates Attendees
1st Apr to 22nd Apr 2023
100 Left
1st May to 22nd May 2023
98 Left
1st Oct to 22nd Oct 2023
100 Left
1st Nov to 22nd Nov 2023
100 Left
1st Dec to 22nd Dec 2023
100 Left
4th Jan to 25th Jan 2024
100 Left
1st Feb to 22nd Feb 2024
100 Left
1st Mar to 22nd Mar 2024
100 Left
1st Apr to 22nd Apr 2024
100 Left
1st May to 22nd May 2024
100 Left


Name Quantity Price
Private room non ac
64 Left
AC sea view apartment
99 Left
AC private
99 Left
Sharing NON ac room
95 Left
Quantity: Total

Please select event date.


    • We provide proper hygiene for yoga mats, room and our kitchen
    • Proper distance during the classes
    • Sanitizer and shop always available
    •  24hrs guarding of the campus.
    • Wifi-enabled campus
    • Taxi on Call facility (Chargeable)
    • Laundry Service (Chargeable)

    The price for a package requires payment of an initial deposit of EURO 300 to secure the booking, the booking fees is non nonrefundable in any condition  with the remaining balance payable two weeks before the course start date. (Please note an additional transaction fee of 5% applies to payments made through PayPal).


    • The package includes accommodation for the entire duration. An additional complimentary night is offered either prior to the course start date or the last day of the course. Thus, the package may include 22 days 21 nights’ accommodation.
    • Package includes food for the entire duration of the course including welcome dinner and farewell dinner.
    • Packages include free unlimited filtered water, tea, and coffee.
    • If you are checking in a few days earlier or staying a few days after the course then additional discounted rates will apply @ 40 EURO per night including breakfast for regular accommodation, depending on the availability of the cottages and room.
    • If you are coming a few days later than the course start date or leaving before the course completion date, the course package fee will remain the same. No accommodation charges or food charges will be adjusted.
    • All package charges are strictly non-changeable, non-refundable or interchangeable after joining the course.
    • Check-in time: 10:00 AM onward, Latest check-out time: 2:00 PM
    • We don’t provide food on Saturday evening & the entire day on Sundays at our Goa canter. Students can enjoy food on the weekend at nearby restaurants. We also don’t provide lunch on Opening ceremony and dinner on Closing ceremony at Goa canter.

    The 200 hrs yoga teacher training India course fee includes Tuition fee, teacher training manual, Upaya Yoga Bag, Upaya Yoga T-shirt, unlimited filtered drinking water, tea, coffee, welcome dinner, accommodation and food, WiFi, Room cleaning, toilet paper, towels.

    Please Note:

    • No refunds, credits or transfers available on cancellation after the start date of any Yoga Teacher Training Course or Retreat or in any god created situation like covid 19
    • Insurance & travel expenditure are not included in the TTC fee.
    • Prices are based on 1st come 1st served
    • Places are limited

Yoga Teacher Training Curriculum

The program at Upaya Yoga is designed and aimed at producing skilled and motivated yoga teachers. For more detailed information on this Course program, please read above and also refer to the 200-hour page.




The rooms are provided of linen, towels, blankets, mosquito net or electrical mosquito repellent. Free WIFI is accessible in the whole property. The cleaning service takes place regularly on any third day. The laundry service is provided, upon request, at an affordable extra cost. Taxis are available 24 hours.

Private room €2200
Private room €2000
Sharing room €1300 View room video


Upaya yoga center , 361
Arambol , Goa , Indoa

Event Date:

Event Time:

12:00 AM

Event Location:

Upaya yoga center , Arambol


Course related query
Q: I don’t have any knowledge about the yoga. Should I go for YTTC 200hrs Course?+
Q: How will the Asana classes be conducted?+
Q: Is there any age limit for this training?+
Q: What kind of certificate will I receive after the completion of the course.+