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24 Day 200-Hour Hatha & Ashtanga Vinyasa Yoga Teacher Training Course in Goa, India
This listing has no upcoming availability. Check out these similar experiences

This listing has no upcoming availability. Check out these similar experiences

Hatha & Ashtanga Vinyasa Yoga Teacher Training in Goa

This 200-hour course comes from the experience of many years. Its structure especially allows the students to embrace and understand yoga from different perspectives. This shows very clearly the multidisciplinary of Yoga and the connection between many branches of ancient knowledge for instance Ayurveda and Philosophy; Meditation and Mantra; Pranayama and Asana.

Meet the instructors

Prem Krishna
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  • Hatha and Ashtanga Vinyasa yoga
  • Lecture on yoga philosophy, history, etc
  • Daily breakfast, lunch, and dinner (except Saturday dinner and Sunday no meals)
  • 23 nights accommodation

Skill level

  • Beginner
  • Intermediate
  • Advanced

Yoga styles

23 days with instruction
Group size: Maximum of 24 participants
Airport transfer available:
Goa International Airport (Dabolim Airport) (US$34 per person)
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Upaya Yoga teacher training school is located directly on Arambol beach, one of the beaches in North Goa. This is a white sandy beach provided with facilities where you can relax in complete freedom.

Upaya Yoga Teacher Training's premises are at exclusive use of their 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.

There are a variety of rooms and huts different in styles and budget to satisfy anybody taste and capability. All most of our rooms are with AC and huts are airy and bright. They are facing either Sea the garden and the river. The rooms and huts, with no exception, are provided AC with a ceiling fan and a complete bathroom with hot water. The rooms are provided with linen, towels, blankets, mosquito net, or electrical mosquito repellent.

Free Wi-Fi 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.

The location of Upaya is in itself, magic and unique. The location of our school in Goa is in itself magic and unique; it is placed in between the river and the beach indeed! Surrounded by lush coconut trees. Classes your senses will benefit from the beauty and energy of nature, making your practice at Upaya Yoga an unforgettable experience.


The teaching of these topics develops to bring the students progressively to a complete understanding of the matter. In such a way each lesson always delivers some beautiful insights. Another significant aspect of the wide approach on yoga is the practice of many different styles. The aim is to clarify what is the real essence of any asana practice and also to unfold the peculiarities of the most relevant styles of yoga. This will eventually promote more awareness and confidence regardless of where the practitioner will take his practice.

Hatha Yoga and Ashtanga Vinyasa Yoga are experienced in equal measure during the training as they represent the original root of any other physical practices only recently created such as Vinyasa Flow Yoga, Bikram Yoga, Power Yoga, and so on.

To complete the experience, this course also includes the practice of Yoga Nidra. This discipline is nowadays growing in popularity, as they are irreplaceable tools for the relaxation and the restoration of body and mind.

The practice of meditation will also run during the whole training. Through the exploration of different techniques, the student will eventually realize the real meaning and the importance of meditation for a healthy mind.

In addition, the unique and precious specialties of our training are the numerous classes dedicated to Alignment and Adjustment, Teaching Practice, and Stress Management (USMP). The Upaya Stress Management program can also be continued at home through online sessions.

Objective of the course

  • 1. To develop a strong physical and mental practice in Hatha Yoga and Ashtanga Vinyasa Yoga
  • 2. To deliver an authentic practice experience of Pranayama and Mantra Yoga
  • 3. To deliver a clear overview of the main principles of Yoga Philosophy and Ayurveda
  • 4. To understand the functioning of the human body and its systems
  • 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 Yoga Nidra and Meditation
  • 7. To progressively build the confidence to teach and expose oneself
  • 8. To provide remarkable insight into each individual yoga journey
  • 9. To build powerful and reliable yoga teachers for the modern society

The program

The program of the 200 hours yoga teacher training is complete and balanced. It develops through weekly schedules so that each topic can be fully examined and correctly understood.

The introduction of fresh subjects introduces change and news in each week of the training.

The gradual progression allows the students to process and internalize the learning without obstacles.


Styles of yoga:

  • Hatha Yoga
  • Ashtanga Vinyasa Yoga

Lecture on:

Yoga Philosophy: History of yoga; Introduction to Hatha Yoga -Shatkarma, Asana, Pranayama, Mudra, Bandha-; introduction to Samkhya and Patanjali Yoga Sutra; introduction to Yoga Nidra and Meditation

Ayurveda: introduction to Ayurveda and its basic principles; personalities identification; Yoga and Ayurveda

Yoga Anatomy: introduction to Anatomy and different systems; anatomical terms; Skeletal System; Muscular System; Nervous System; Yoga Posture and Anatomy

Upaya Stress Management Program (USMP): understanding of the concept of stress; stress releasing techniques; an interactive session

Additional learning:

Pranayama: Nadi Shodana, Bastrika, Ujjay, Brahmri, Sheetali, Sitkari.

Krya: Kapalbati, Jal Neti, Sutra Neti, Vuaman Doti, Nauli, Tratak.

Mantra: chanting practice of Om Mantra, Shanti Mantra, Mahamrintunjaya Mantra, Gayatri Mantra, and Mantra of 32 names of Goddess Durga.

Meditation: Kaya Sthairyam; Ajapajapa (stage 1 & 2); Antar Mouna (stage 1& 2); Osho active meditations

Yoga Nidra: the practice of the first three levels of Yoga Nidra; methodology of Yoga Nidra

Art of teaching: ethics of a yoga teacher; guidelines for effective space and time management during the class.

Alignment and adjustments: understanding of each component of the asana; body alignment; safe adjustments; avoidance of common injuries

The highlights of this teacher training are the alignment and adjustment, and teaching practice classes.

The first one serves to understand and master the asana in any detail. They are complemented by special workshops. These represent a priceless opportunity for the students to deepen the understanding of the poses and their implications.

The skills practiced and acquired during these classes are the following:

  • How to enter and get out of the pose
  • How to transit from one pose to another
  • How to jump back and forward
  • How and when to use props in the asana practice
  • How to adjust safely wrong body alignments
  • How to avoid common injuries in the asana practice
  • How to use the breath in the asana practice
  • How to use the bandha in the asana practice
  • Special workshop on back banding
  • Special workshop on hip opening

The latter represents the time when the student can experiment what has been experienced during the frontal hours. The students will learn how to structure a flow and also how to instruct with efficiency, power and clarity a yoga class. He or she will eventually be ready to lead a 90 minutes class.

The skills practiced and acquired during these classes are the following:

  • Time and space management (how to structure the class and how to organize the Shala).
  • Observation (understanding the different perspective of being a student and a teacher).
  • Communication (how to use the voice and the correct vocabulary in the class).
  • Adjustment (how to correct wrong body alignment and how to use props).
  • Compassion (understanding yourself and others).
  • Leadership (how to lead the class with power and clarity).

To a diligent and humble student, the teaching practice is a rare opportunity to discover oneself, to develop self-awareness, and to overcome personal blockages. These classes go far beyond a mechanical exercise.

The learning described above is the gems of the course. They guarantee to shape the student into a conscious and competent teacher.

The schedule

  • 06:30 Krya/ Pranayama/ Mantra
  • 07:30 Ashtanga Vinyasa Yoga/ Hatha Yoga (alternate days)
  • 09:00 Breakfast
  • 10:00 - 11:30 Art of teaching, Philosophy, Anatomy, Ayurveda (alternate weeks)
  • 11: 30 - 13:00 Alignment and Adjustment
  • 13:00 Lunch
  • 14:00 Self- Study
  • 15:30 - 16:30 Yoga Nidra, Meditation (alternate days)
  • 16:30 - 18:00 Hatha Yoga/ Teaching practice/ USMP (alternate weeks)
  • 19:30 Dinner

Please note that this schedule is explanatory.

All the subjects listed in this schedule will be covered, however the timing may vary. The training will be organized in weekly schedules and it may vary slightly according to the progression of the group and the weather condition.

The path to transforming into a yoga guru is a lifetime process of learning and India, being the capital of yogic philosophy and spirituality, is the optimum location to develop a strong foundation of internal discipline. The Teachers Training Course (TTC) is a rigorous and transformative experience and at Upaya Yoga we ensure that the curriculum is fully comprehensive with assured personal attention to each student. Upaya Yoga teachings are different from many other yoga schools as they focus on the full spectrum of the yogic path and ashram life, not only asanas (postures). The course also covers alignment, adjustment, anatomy and teaching practice. Students will get to experience meditation, breathing (pranayama), cleansing, chanting, mauna (silence), pooja (worship), kirtan (sacred singing), and other important aspects of the yogic path. Upaya Yoga Teacher Training offers the perfect balance of comfort and tranquility in a natural setting for your yoga practice.

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

What you will learn

  • How to give a solid and clear demonstration
  • How to give clear instruction (working with Voice)
  • Proper alignment of postures
  • Yoga anatomy
  • Hands-on adjustment minimum 48 postures
  • How to avoid common injury during practice
  • How to jump backward and forward (Vinyasa flow)
  • How to use props for better postures (B.S.K Iyengar)
  • Mantra chanting
  • 7 yogic breathing (pranayama) and their benefits
  • Yogic body cleansing (Kriya yoga)
  • Mudras, Bandas and their benefits
  • Yoga philosophy (Patanjali yoga sutra)
  • How to lead 30-minute Sava Asana (Psychic sleep for deep relaxation)
  • Ayurveda and yoga principle
  • Assisting yoga class with another teacher
  • Observation
  • How to teach 45 - 90 minutes long class
  • How to teach one to one class
  • How to teach more than 10 people in a class
  • Yoga career and business


Prem Krishna Ananda

Retreat location

Goa is the best location to learn and practice yoga in India. As one of the smallest and more recent states 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 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 Arambol beach the North- Goa, where Upaya Yoga Teacher Training is 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 is a lifetime experience.

Unique features


  • Swimming


  • Air-conditioned rooms
  • Balcony
  • Beach
  • Garden
  • Restaurant
  • Yoga shala


  • Laundry
  • Wireless internet

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 the 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 our 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
  • Raw food
  • 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 and yoga t-shirt
  • Wi-Fi
  • Room cleaning
  • Toilet paper and towels

What's not included

  • Visa expenditure
  • Flight/Bus/Train traveling expenditure
  • Airport drop-off
  • Personal expenditure
  • Excursion
  • Surfing
  • Insurance

How to get there

Recommended Airports

Airport: Goa International Airport (Dabolim Airport) Airport transfer available: Goa International Airport (Dabolim Airport) (US$34 per person) Additional charges may apply. You can request this in the next step.

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.
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