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11 Days 100-Hour Ashtanga Vinyasa and Hatha Yoga Teacher Training in Goa, India

Upaya Yoga Center, Arambol Beach, Goa 403524, India

100 hrs Ashtanga Vinyasa and Hatha Yoga Teacher Training, Goa, India

Upaya Yoga Teacher Training are aware that 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. For this reason, they offer the possibility to begin your training starting with a 100 hours yoga teacher training course. They want to guarantee the same high-quality standard for all our students. So, this course corresponds and matches with the first half of our 200 hours of yoga Teacher Training Course. You may come back any time afterwards to complete the Training. The duration is of 11 days, inclusive of the opening ceremony.

Meet the instructors

Alida, Dr Nitin, & Ayush
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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

Yoga styles

11 days with instruction
Group size: Maximum of 24 participants
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  • Dining area
  • Environmentally friendly
  • Fireplace
  • Garden
  • Smoke-free property
  • Yoga shala
  • Currency exchange
  • Free Wi-Fi
  • Laundry
  • Library
  • Outdoor shower

Upaya Yoga centre is located directly on Arambol beach, the most popular beach in North Goa. This is an enormous sandy beach provided of facilities where you can relax in complete freedom. Arambol and Mandrem are the closest villages and they are only 20 minutes away by walk. The Centre is nestled in between lush coconut trees and has a quiet and relaxed atmosphere.

The premises are at exclusive use of the teacher training students and retreat guests to avoid any disturbance and to preserve the beautiful energy generated during the course.

The garden, chill area and library are also at the guest’s disposal. They have a variety of rooms different in styles and budget to satisfy anybody taste and capability. All rooms are airy and bright. They are facing either the garden or the ocean.

The rooms, with no exception, are provided of ceiling fun and complete bathroom with hot water. Most of the rooms also have air conditioning and a small fridge for personal use. The rooms are provided of linen, towels, blankets, mosquito net or electrical mosquito repellent.

Free Wi-Fi is accessible in the whole property. The cleaning service takes place regularly any third day. The laundry service is provided, upon request, at an affordable extra cost. Taxis are available 24 hour.

Read below the typology of accommodation they offer and refer to the pictures in this page.

  • 3 Luxury sea view ac room with terrace
  • 2 Luxury sea view ac apartment with terrace
  • 4 Luxury ac room with balcony
  • 3 Superior ac room with balcony
  • 8 Standard ac room with balcony
  • 4 Standard no a/c room with windows, ceiling fun and mosquito net
  • 4 Eco-huts with windows, ceiling fun and mosquito net


At the conclusion of the training, you will receive a certificate recognized by Yoga Alliance US and UK both.

In order to achieve a licence for teaching, you will have to continue your education and complete the remaining 100 hours yoga teacher training course. You are entitled to do so with us, at any time later, or with any other school in the world.

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 Vinyasa Yoga); to learn about alignment and adjustment of the body; in addition tPranayama, Mantra, yogic Philosophy/ Yoga Anatomy, Art of Teaching and Teaching Practice.


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

Dr Nitin Patil

Ayush Sharma

Retreat location

Goa is the best location to learn and practice yoga in India. As one of the smallest and more recent State in India, Goa offers the opportunity to experience the local culture, traditions and tropical Nature in the smoothest and safest way.

The kindness and sympathy of the people make of Goa a welcoming home for all its visitors. The melting- pot of cultures enriches the spirit and the mentality of the place and explains the presence of a stable and animated community of foreigners. Especially the North- Goa, where we are based, testifies the successful encounter between East and West. Naturally, this meeting finds its best form of Goa Yoga.

To explore yoga in Goa is an experience which any yoga lover should try at least once. The energy and the spirituality of this land boost the dedication and the motivation of all yoga practitioners.

The teacher training courses are meant to reflect and amplify this alchemy. Upaya Yoga is the most well-known and established School in Goa due to the quality of its learning; the authenticity of its environment and unequaled location.

All the teacher training courses are well-rounded and balanced. They are open to beginners and advanced practitioners longing to add value and meaning to their journey.

In between the classes, some of the students are conquered by the beauty of the endless and vast sandy beach; whereas others relaxed pampered by the sounds of the tropical fauna in the lush tropical trees.

A yoga teacher training course at Upaya Yoga is a lifetime experience.

Unique features


  • Swimming


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


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

This Yoga Retreat is vegetarian-friendly

Click to see more vegetarian-friendly Yoga Retreats


Any intense yogic practice requires a balanced and rich nutrition. It is crucial to adopt the correct diet during the teacher training course and so to nourish body and mind at the best.

They offer a healthy and delicious vegan diet. The food does not contain any meat, eggs or diary with the exception of chai (the traditional Indian milk tea) and curd in the morning. They also serve seasonal finger millet bread (ragi bread), brown rice, cereals and others aliments which are suitable for a gluten free nutrition.

All the meals, breakfast, lunch, and dinner, are prepared daily in the school and are served as a buffet. They arrange a variegated menu to offer always a choice and optimal supply of all necessary nutrients (proteins, carbs, fibres).

They buy products available in the local market to guarantee the genuine flavour and the freshness of our ingredients. The dishes are cooked and combined together according to the Ayurveda principles.

In other words, the use of the ingredients is selected in accordance to the season and the weather condition. So, the organism can adjust easily to the new environment, the digestive system is not overloaded, the mind remains alert and the body is light. The use of the spices is drastically reduced and dosed to maintain a cool mind and not to impede meditation.

Especial care is also given to the water. The drinkable water is pure and reach in useful minerals. The guests may enjoy unlimited filtered water and so also reduce the pollution of plastic bottles in the environment.

Read below what is normally served during the meals.

  • Breakfast: oat porridge, fresh fruit, curd, muesli, brown bread, seasonal finger millet bread, jam, peanut butter, brown poha, white poha, daliya, upma, chai, herbal tea, cow milk, soya milk, coffee.
  • Lunch: rich variety of beans and lentils, sprout, tofu chunks, soya chunks, mixed vegetables, salad, humus, potatoes, sweet potatoes, plain brown rise, plain basmati rice, chapati.
  • Dinner: rich variety of soups, mixed vegetables, boiled vegetables, rise based dishes, noodles, pasta.

A communal fridge is at disposal of the students, in the dining area, if they wish to integrate the meal with some little extra.

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
  • Vegan
  • Gluten Free
  • 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
  • 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

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
Accommodation & facilities
Quality of activity
12 days / 11 nights
from --
Monday April 12, 2021
(12 days / 11 nights)

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