100-hour Ashtanga Vinyasa YTTC

About Ashtanga Vinyasa Yoga

The word Vinyasa means arranging in a special way, which is what Vinyasa Yoga does. Vinyasa Yoga is all about coordinating the movement with breath to flow from one pose to another. Ashtanga Yoga, Baptise Yoga, Jivamukti, Power Yoga, and Prana Flow are all the various types of Vinyasa Yoga. In fact, Vinyasa is also used for describing the specific sequence of poses, commonly used during the Vinyasa Yoga Class. This course is designed specifically to develop your Ashtanga Vinyasa practice and teaching, both led and Mysore style classes.

Ashtanga Vinyasa is a set sequence whereby practitioner’s use ujjayi breath (contraction of the throat whilst exhaling to increase heat in the body) and banda’s (muscle locks/engagement of specific areas e.g. mula bandha) as they flow through the sequence, holding each posture for at least 5 breaths. The course will focus on the Ashtanga Primary Series, also known as Yoga Chikitsa, which is designed to purify the body. It is a rigorous and dynamic form of yoga which has gained much popularity in the West.

Ashtanga Vinyasa Yoga is popular amongst people as it offers variety, challenges our body and mind, works as a great cardio and is perfect for beginners! Traditionally, Ashtanga Vinyasa is taught through what is known as Mysore Style. The class is not led by a teacher: after being taught the first set of asanas, students are invited to practice at their own pace, according to their own breath, in the presence of a teacher who will observe and provide adjustments to help students go deeper into the asanas and gain further understanding of the alignment. In Mysore Style, as your alignment and posture improves, you are introduced to the next set of asanas. This is great for beginners, as you are only practicing asanas which your body if prepared for.

About 100-hour Ashtanga Vinyasa Yoga Teacher’s Training

The Ashtanga Vinyasa primary series Yoga Teacher’s Training Course helps in taking your practice ahead and boosts your level of confidence so that you can prepare yourself to take up more challenging aspects of Ashtanga Vinyasa Yoga in a safe manner.

Apart from the physical aspect of the Ashtanga Vinyasa yoga, i.e. Asanas (postures), you will also learn yoga philosophy, History of Ashtanga Vinyasa and Vinyasa Yoga, Anatomy, Pranayamas, Bandhas, Drishtis, and Mudras along with various types of meditation. It will help in achieving a complete practice of yoga as mentioned in the authentic ancient teachings. And, all this will be practiced along with a focus on adjustment, alignment, and modifications to make sure that all the students can utilize their maximum potential throughout the course of training.

The 100-hour Ashtanga Vinyasa Yoga Teacher’s Training course is for individuals who wish to grow ahead in their level of practice or for current Yoga tutors who are looking forward to incorporating Ashtanga Vinyasa Yoga into their practice and classes. It is also perfect for people who can’t commit themselves to a 200-hour Yoga Teacher’s Training course.


There are no special requirements for joining the 100-hour Ashtanga Vinyasa Yoga Teacher Training course. One doesn’t even need a prior yoga experience for being eligible to enroll for the course. However, it is recommended that the student has a basic practice of yoga for at least 6 months. It is not to judge your knowledge or practice of yoga, but your self-practice level helps in combating the challenges you face while learning nuances of yoga during the training course.

It is mandatory for the students to attend all the classes for successfully completing the training and earn a Yoga Alliance recognized certificate. If the attendance criteria are not met by the students, they will be conferred with just certificate of participation, not completion.

What to expect from the course?

Week 1

The first week of the training focuses on the principles of Ashtanga Vinyasa yoga. You will develop a deeper understanding of how to perform the asanas correctly for your own practice and how to teach these. You will be introduced to the significant and major concepts of Ashtanga Vinyasa Yoga, learning how to coordinate movement and breath along with sequencing professional classes for all levels of practitioners and for all body types. This week you will also learn how to modify the important asanas of Ashtanga Vinyasa primary series and how to transit between various asanas in a safe way to avoid injuries.

Other significant topics that students will explore during this week are Yogic/Ayurvedic Anatomy, Western Anatomy, and Pranayama practice along with various Meditation techniques. There will also be lectures on alignment and hands-on adjustment.

The students will be introduced to History, Ashtanga yoga of Patanjali, and philosophy of Yoga along with in-depth discussions on classical books such as Bhagvad Gita, Upanishads, and Vedas.

Week 2

The next week is devoted to the practice of Ashtanga Vinyasa’s primary series through a Mysore style practice. The commitment to non-led classes, using the knowledge from week one, and connecting to your own breath will allow you to explore deeper layers of the Ashtanga Vinyasa Primary Series. We will continue to reinforce the lessons from week one through workshops on modifications, variations, and alignment along with theory lectures on sequencing, anatomy Ayurveda, and teaching methodology.

The key element of the second week is the Mysore Style practice in the mornings, where lead teachers will be observing, adjusting, supporting students. In the evenings you will practice a gentle evening flow, Pranayama, and meditation. You will learn how to monitor your own practice and how to lead a Mysore Style class.

Course Curriculum

Lectures will be conducted on:

  • Meaning and types of Yoga
  • History and Origin of Yoga
  • Definition of yoga and its interpretation
  • Yogic philosophy and classic books of Yoga
  • The Ashtanga Vinyasa Lineage from Sri. T. Krishnamacharya to Sharath Jois
  • Study of Ashtanga Yoga and eight components
  • Meaning of OM, modifications of mind, and Patanjali Sutras
  • Lifestyle of a yoga practitioner and Ethics of a tutor

Asana practice will consist of:

  • Ashtanga Vinyasa Yoga
  • Gentle Evening Flow
  • Ashtanga Vinyasa Surya Namaskar A and B
  • Use of various props such as blocks, straps, bolsters, etc
  • Principles of Ashtanga and Vinyasa yoga practice
  • Application of Bandhas and Drishtis in Ashtanga Vinyasa
  • Modified practices to suit the needs of all students
  • Full health assessment on Pranayama and Asanas
  • Based on the practice level, introduction to the advanced postures
  • Adjustments and Alignment of the Ashtanga Vinyasa Yoga
  • Workshops on back bending, forward bending, hip opening, side bending, balancing, arm balance asanas, inversions, and twisting


  • Guided meditation classes
  • Learning and practicing several meditation techniques
  • Visualization techniques for improving the meditation
  • Using meditation to understand own nature and that of others.

Relaxation Techniques:

  • Full body relaxation techniques
  • Yoga Nidra
  • Minor/ major chakra relaxation
  • Shavasana
  • Deep casual body relaxation


  • Learning traditional ways of Shatkriyas i.e., Yogic detoxification
  • Regular Jala Neti and Sutra Neti practice
  • Importance of Shatkriya in the purification of nadis and achieving the balance between mind, body, and soil


  • About Pranayama
  • Different types of Pranayama
  • About Ida, Pingala, and Shushumna
  • Types of Kumbhaka
  • Types of breathing techniques- Nadi shodhan, Kapal bhati, Bramhari, Ujjayi, Bhastrika
  • Importance of Yogic breathing
  • Significance of Bandhas and Kumbhaka in Ashtanga Vinyasa Yoga
  • Meaning and types of Mudras and Bandhas

Mantra Yoga:

  • About OM
  • Meaning of Mantra
  • Mantra Chanting and learning how to read Devnagiri Script
  • Various types of starting/ closing mantras for Hatha Yoga
  • Creating positive vibes/ energy with Mantra Yoga

Anatomy of Hatha Yoga:

  • Consists of Eastern Anatomy and Physiology i.e., bodily systems, organs, and the likes along with Yogic/ Ayurvedic Anatomy and Physiology i.e., Chakras, nadis, etc
  • Benefits and limitations of asanas, pranayama, and meditation techniques
  • Principles of Ayurveda and its relation with Yoga

Teaching Methods:

  • Assisting, observing, and correcting when required
  • Teaching in small groups, pairs, and big groups
  • Qualities and responsibility of Yoga Teacher
  • Instructions and teaching patterns of Yoga tutor
  • Structuring and sequencing the theme based practice
  • Grouping the asanas for easy learning such as standing asanas, forward bending, balances, back bending, side bending, balances, twisting, inversions, relaxation asanas
  • Learn to adapt the Ashtanga V. Primary series based on your level of practice
  • How to carry out Adjustment and Alignment lectures
  • Planning a class
  • Efficiently dealing with student injuries
  • Practicing safety measures and precautions

100-Hour YTT courses are conducted in Dharamsala, Goa and Gokarna