100 Hour Yoga Teacher Training in Mandrem, Goa

Begin Your Journey

Our 100-Hour Yoga Teacher Training is designed for those who wish to build a stronger and more consistent foundation in yoga.

This training goes beyond the basics, offering a deeper understanding of asana, pranayama, meditation, anatomy, and philosophy. It helps you move from simply practicing yoga to becoming more aware of how and why you practice.

Through guided sessions and structured learning, you will develop greater stability, clarity, and confidence in your practice, while beginning to explore the deeper aspects of yoga.

This course provides a balanced and supportive space to grow at your own pace, allowing you to deepen your journey without feeling rushed or overwhelmed.

Course Highlights

Wholesome Nutrition

We offer nourishing, pure, and light Vegan and Vegetarian meals, made with love and rich in prana (life energy). These meals cleanse the body, calm the mind, and fuel your yoga and meditation practice, helping you feel balanced and energised throughout your stay.

Yoga Asana

We offer a deeper exploration of the art and science of yoga through the practice of Hatha Yoga and Ashtanga Vinyasa. Trainees continue to build strength, flexibility, and balance while refining their understanding of foundational asanas and the connection between body and breath.

This training focuses on improving alignment, stability, and awareness in movement. With guided practice and clear instruction, it supports the development of confidence, consistency, and a stronger foundation in your personal practice.

Meditation

Meditation becomes a more consistent and integral part of your practice, supporting a deeper awareness of your inner experience. Building on the basics, you will explore a wider range of techniques including breath awareness, body scanning, mantra meditation, trataka (gazing), and simple chakra awareness practices.

You will begin to observe thoughts, emotions, and mental patterns with greater clarity, learning to remain present without reacting. This deeper engagement with meditation helps cultivate stability, focus, and inner balance, strengthening your connection with both your practice and daily life.

Ayurveda

Explore the foundational principles of Ayurveda through simple, practical learning. You will be introduced to the three doshas—Vata, Pitta, and Kapha—and understand how your constitution (Prakriti) influences your body, mind, and emotional patterns.

The module also covers the three pillars of Ayurveda—Ahara (food), Nidra (sleep), and Brahmacharya (energy management)—and how they support overall balance and well-being. You will learn simple, practical ways to recognize and balance doshas through lifestyle, diet, and awareness.

Yoga Philosophy

This course offers a gentle introduction to yoga philosophy, helping you understand the deeper meaning of yoga beyond physical practice. You will explore the four paths of yoga and gain an overview of Patanjali’s Ashtanga Yoga.

The module also introduces the concepts of Nadis, Chakras, and Kundalini, offering a foundational understanding of the subtle body and its role in inner growth and awareness.

Pranayama

This course deepens your understanding of pranayama, helping you build a conscious connection with the breath and its effect on body and mind.

You will learn techniques such as Dirgha, Nadi Shodhana, Ujjayi, Bhramari, and introductory Kapalabhati, along with basic breath retention (Kumbhaka), with an emphasis on safety and awareness.

Shat-Kriyas (Cleansing Techniques)

Shat-kriyas refers to six cleansing techniques designed to purify both the body and mind. Deeply rooted in the Hatha Yoga tradition, these practices play a vital role in maintaining harmony between physical and mental health. By removing toxins and clearing blocked energy channels, Shatkarma supports overall balance, vitality, and well-being.

Yoga Anatomy & Physiology

These classes provide a practical understanding of anatomy as it relates to yoga practice and teaching. You will learn how to apply this knowledge to improve alignment, prevent injuries, and guide students with greater awareness and confidence.

Alignment & Adjustment

These classes focus on precise alignment to support a safe and effective practice. You will learn hands-on adjustment techniques and clear verbal cues, allowing you to guide students with confidence, care, and sensitivity.

Excursions & Local Experiences

Alongside the training, we offer simple and mindful excursions that allow you to experience the natural beauty and quiet rhythm of Arambol & Mandrem and its surroundings. These moments provide a gentle break from the schedule, creating space to relax, connect, and integrate your experience beyond the classroom.

Daily Schedule
The program begins on the 1st of each month.

06:30 - 08:00. Shat-kriyas (cleansing) & Pranayama
08:30 - 09:30. Yoga Asana
09:30 - 10:30. Slow, nourishing Vegan breakfast
11:00 - 12:00. Adjustment & Alignment
12:00 - 13:00. Yogic Philosophy / Ayurveda Lecture
13:00 - 14:00. Yoga Anatomy
14:00 - 15:00. Lunch
15:00 - 16:00. Rest
16:00 - 17:00. Meditation
17:30 - 18:30. Ashtanga Yoga
19:00 - 20:00. Dinner
20:15 - 20:45. Mantra chanting
21:00 - 21:30 Prepare for peaceful sleep

The schedule is subject to change

Gallery

A glimpse into the space, practice and moments that shape the experience of our yoga school.

Course Syllabus

Ashtanga Vinyasa Yoga

• Deepening understanding of Ashtanga Vinyasa Yoga practice

• Refining Surya Namaskar A & B

• Exploring standing and introductory seated postures

• Principles of breath and movement (vinyasa flow)

• Linking breath with movement with greater awareness

• Understanding and applying drishti (gaze)

• Improving alignment, transitions, and body awareness

• Developing strength, flexibility, and balance

• Introduction to simple modifications and variations

• Injury prevention and safe, sustainable practice

• Building a steady and consistent personal practice

• Adapting practice to individual needs

• Guided practice in a supportive environment

• Cultivating confidence, focus, and self-awareness

Hatha Yoga

• Deepening understanding of traditional Hatha Yoga

• Exploring Sthira & Sukha (stability and ease) in postures

• Practicing foundational and intermediate asanas

• Refining alignment, body awareness, and posture integrity

• Holding postures with steady, conscious breath

• Integrating stillness and awareness into practice

• Connecting breath, movement, and posture with sensitivity

• Developing strength, flexibility, and balance progressively

• Using props and modifications to support individual needs

• Cultivating deeper awareness during asana

• Adapting practice based on body and energy levels

Pranayama

• Introduction to pranayama and breath awareness

• Observing natural breath and its patterns

• Yogic breathing (Dirgha – full three-part breath)

• Abdominal, chest, and clavicular breathing

• Nadi Shodhana (alternate nostril breathing)

• Ujjayi pranayama (victorious breath)

• Bhramari pranayama (humming breath)

• Sheetali & Sheetkari (cooling breaths)

• Introduction to Kapalabhati (cleansing breath – basic level)

• Introduction to Bhastrika (bellows breath – gentle level)

• Introductory breath retention (Kumbhaka)

• Understanding the connection between breath, energy, and mind

• Practicing with awareness, safety, and sensitivity to individual capacity

Yoga Philosophy & Ayurveda

• Introduction to basic concepts of yoga philosophy

• Understanding the purpose of yoga beyond physical practice

• Overview of the four paths of yoga

• Introduction to Patanjali’s Ashtanga Yoga

• Understanding the mind, awareness, and inner observation

• Introduction to Nadis, Chakras, Kundalini, and Panchakosha (five layers of being)

• Bringing yogic teachings into daily life

• Introduction to Ayurveda as a holistic system

• Understanding the three doshas (Vata, Pitta, Kapha)

• Basic awareness of your constitution (Prakriti)

• Introduction to the three pillars of Ayurveda: Ahara (food), Nidra (sleep), Brahmacharya (energy management)

• Simple lifestyle practices to balance doshas

• Understanding the connection between body, mind, and daily habits

Yoga Anatomy

• Introduction to functional anatomy for yoga practice

• Overview of major muscles, bones, and joints

• Understanding movement patterns in asana

• Exploring joint actions and range of motion

• Deepening awareness of spine alignment and posture

• Understanding muscle engagement and stability in postures

• Recognizing common strain patterns and injury risks

• Principles of safe, sustainable, and aligned practice

• Introduction to the respiratory system and breath mechanics

• Understanding the connection between breath and the nervous system

• Adapting postures for different body types and needs

• Use of props to support alignment and safety

• Developing refined body awareness and movement sensitivity

• Integrating anatomy knowledge into personal practice

Meditation

• Introduction to meditation and awareness

• Basic breath awareness and natural observation practices

• Observing thoughts and emotions without control

• Introduction to body awareness (body scan)

• Developing calmness, relaxation, and inner stillness

• Understanding the nature of the mind (foundational level)

• Simple guided meditation practices

• Introduction to mantra meditation (e.g., So Hum)

• Trataka (gazing practice)

• Introduction to mindfulness meditation (present-moment awareness)

• Loving-kindness (Metta) meditation

• Introduction to walking meditation

• Sound awareness and silent observation practices

• Cultivating presence, focus, and inner clarity

• Bringing awareness into daily life

• Building a steady and consistent personal practice

Upon completing our 100-Hour Yoga Teacher Training Course, you’ll receive a Yoga Alliance Accredited 100-Hour Certificate, recognizing your commitment to deepening your personal practice and expanding your understanding of yoga.

This certification marks a beautiful step on your teaching journey, whether you wish to continue toward your full 200-hour certification or simply enrich your practice and share your knowledge with others.

With this foundation, you’ll gain confidence, clarity, and a deeper connection to the essence of yoga, carrying forward the wisdom and inspiration to guide others on their path.

CERTIFICATION

Enquiry Form

Private Room

For your comfort and privacy, our private rooms are thoughtfully designed with a clean, modern aesthetic and a well-appointed ensuite bathroom. Whether you are here for a short stay or a longer training, this space offers a calm and personal environment to relax, recharge, and unwind.

2-Shared Room

Our twin shared rooms offer a comfortable and balanced space, ideal for those who prefer to share their experience with a fellow student. With a clean, modern setup and an ensuite bathroom, it provides both comfort and connection while still allowing space for rest and privacy.

Available Dates and Prices

Dormitory

The dormitory offers a simple and comfortable shared space for those who enjoy a more communal experience. Designed to be clean and functional, it provides everything you need for a relaxed stay while allowing you to connect with others on a similar journey.

Dates

1st August – 12th August 2026
13th August – 24th August 2026

1st September – 12th September 2026
13th September – 24th September 2026

1st October – 12th October 2026
13th October – 24th October 2026

1st November – 12th November 2026
13th November – 24th November 2026

1st December – 12th December 2026
13th December – 24th December 2026

1st January – 12th January 2027
13th January – 24th January 2027

1st February – 12th February 2027
13th February – 24th February 2027

1st March – 12th March 2027
13th March – 24th March 2027

1st April – 12th April 2027
13th April – 24th April 2027

€949

€849

€699

A deposit of 30% is required to confirm and secure your place in the training.