100 Hour Yoga Teacher Training in Goa —

Your First Step Into Something Real

There is a moment every yoga practitioner knows — when your mat stops being just a mat and becomes the most honest mirror you’ve ever looked into. If you’ve had that moment, you already know: it’s time to go deeper.

This 12-day intensive at Mahamukti Yoga School, Mandrem, North Goa blends classical Hatha and Ashtanga yoga with pranayama, philosophy, and meditation. You leave Yoga Alliance certified — and, more importantly, transformed.

1,200+

Students Trained

60+

Countries

4.9★

Google Rating

12

Day Intensive

2026 Upcoming Batches — Mandrem, Goa

Jan 10 – Jan 21, 2026

Mar 5 – Mar 16, 2026

May 2 – May 13, 2026

Jul 10 – Jul 21, 2026

Oct 1 – Oct 12, 2026

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Duration

12 Days / 11 Nights

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Level

Beginner – Intermediate

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Location

Mandrem, North Goa

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Certification

Yoga Alliance RYT-100

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Styles

Hatha · Ashtanga · Pranayama

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Includes

Stay · Meals · Materials · Cert

What You Will Learn

Clear Learning Outcomes from the 100 Hour YTTC

This is not a yoga holiday with some classes sprinkled in. This is a structured, curriculum-driven training. By the end of 12 days at Mahamukti Yoga School, you will:

Daily Practice

Morning Hatha Class

Daily Practice

Morning Hatha Class

Daily Practice

Morning Hatha Class

Daily Practice

Morning Hatha Class

Full Curriculum Breakdown

Everything You Learn in the 100 Hour YTTC in Goa

Every posture is taught with three layers of understanding: physical form (alignment & safety), breath connection, and philosophical intention — why this posture matters in the yogic journey.

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Standing Postures — Sthiti Asanas

Build strength, stability and body awareness — the backbone of any yoga sequence

Tadasana Mountain Pose

Foundation of all standing postures — teaches correct postural alignment from feet to crown.

Trikonasana Triangle Pose

Opens hips, stretches hamstrings and side body; develops lateral strength and balance.

Virabhadrasana Warrior Pose yoga training Mandrem Goa

Virabhadrasana I, II & III Warrior 1, 2 & 3

Builds leg strength, opens chest and hip flexors; cultivates mental focus and determination.

Vrksasana Tree Pose

Single-leg balance developing concentration, coordination, and inner stillness.

Utkatasana Chair Pose

Engages quadriceps, glutes and core; teaches endurance and determination on the mat.

Utthita Parsvakonasana Extended Side Angle

Powerful lateral stretch combining flexibility with grounded, rooted strength.

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Forward Folds — Uttanasanas

Calm the nervous system, stretch the posterior chain, and teach the art of surrender

Uttanasana Standing Forward Fold

Lengthens spine and hamstrings; relieves tension in the lower back.

Paschimottanasana Seated Forward Fold

Classic seated forward bend — deeply stretches the entire back body. Teaches patience.

Janu Sirsasana Head-to-Knee Pose

Asymmetric fold targeting hamstrings and teaching spinal extension one side at a time.

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Backbends — Purvatanasanas

Heart-openers of yoga — energising, uplifting, taught with careful progression

Bhujangasana Cobra Pose

Entry-level backbend that strengthens the spine and opens the chest — essential for beginners.

Setu Bandhasana Bridge Pose

Opens chest and hip flexors while strengthening the glutes and hamstrings.

Ustrasana Camel Pose

A deep heart-opener requiring proper preparation — emotionally and physically demanding.

Breath is the bridge between body and mind. Our pranayama curriculum introduces the transformative science of conscious breathing — practised every morning as the foundation of your training day.

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Nadi Shodhana

Alternate Nostril Breathing

Balances the left and right hemispheres of the brain; ideal for stress, anxiety, and mental clarity. Practised 10–15 minutes every morning throughout the course.

Calming · Balancing · Daily Practice

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Kapalabhati

Skull-Shining Breath

Dynamic cleansing technique using rapid exhalations. Energises the body, clears the lungs, and fires up digestion. Not suitable during pregnancy.

Energising · Cleansing · Stimulating

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Ujjayi Pranayama

Victorious Breath

The foundation of Ashtanga practice. Gentle throat-constriction breath building internal heat and deepening concentration during asana. Practised in every class.

Focus · Internal Heat · Ashtanga

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Bhramari

Humming Bee Breath

The most calming of all techniques. Humming activates the vagus nerve, reducing anxiety and inducing a meditative state almost instantly. Ideal before meditation.

Deeply Calming · Vagus Nerve · Meditative

Understanding yoga's roots makes you a better teacher and a more grounded practitioner. The philosophy module gives context and depth to every asana, every breath, and every moment on the mat.

The Yoga Sutras of Patanjali — The Eight Limbs (Ashtanga)

Introduction to the foundational text of classical yoga: Yamas (ethical restraints), Niyamas (personal observances), Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi — and how they apply to modern life and teaching.

Introduction to the Hatha Yoga Pradipika

The classical manual of Hatha yoga practice — understanding shatkarmas (cleansing techniques), asana, pranayama, mudras, and bandhas from their traditional textual source.

Prana, Nadis & Chakras — The Energetic Body

How life force energy (prana) flows through the body via energy channels (nadis) and energy centres (chakras). How yoga practice balances and purifies these subtle systems for greater health and awareness.

History of Yoga — From the Vedic Period to Today

Tracing yoga's roots from the Rig Veda through the Upanishads, classical, post-classical and modern periods — the historical context every serious yoga teacher needs.

Ethics of Teaching — Holding Space with Integrity

How to adjust students safely, build inclusive classes for diverse bodies, maintain professional boundaries, and embody the values of yoga in the teacher role.

Accommodation

Sattvic Kitchen

Open-Air Shala

A Day in the Life

Sample Daily Schedule — What to Expect

Each day is carefully structured to balance physical practice, theory, and deep restoration. The rhythm of ashram life at Mandrem — steps from the beach — grounds you in a way no urban studio ever could.