100-Hour Vinyasa-Yin YTTC

About Vinyasa & Yin Yoga

The word Vinyasa derives Sanskrit as ‘nyasa’ – to place and ’vi’ – in a special way’, therefore translating as ‘arranging in a special way’ which is what Vinyasa Yoga does. Vinyasa Yoga is all about coordinating movement with breath to flow from one asana (Sanskrit for pose or posture) to another. Ashtanga Yoga, Baptise Yoga, Jivamukti, Power Yoga, and Prana Flow are all types of Vinyasa Yoga. In fact, Vinyasa is also used for describing the specific sequence of asanas commonly used during a Vinyasa Yoga class. Vinyasa Yoga is now a popular practice as it offers constant physical movement, therefore, works as a great cardio, that also helps the mind with staying focused due to its emphasis on the connection of breath and movement!

Yin Yoga is a practice which can balance Vinyasa’s dynamic nature, or any dynamic physical activity or lifestyle. This may explain why the popularity of Yin Yoga in the West has increased in the last few years – it is a way to bring balance, relaxation, and revitalization to our often hectic lifestyles.

The essence of Yin Yoga is the holding of seated asanas for lengthened time, stillness (holding for 5+ minutes) & relaxation of muscles once in a posture, as opposed to contraction. We will look at the TCM theory of meridian lines, how to target certain meridians to clear paths for our Qi or Prana (Sanskrit for vital life force or energy.) In comparison to other forms of yoga, Yin Yoga works with fascia, the connective tissue within our bodies. We will look into the benefit of this deeper target, particularly looking at how we are supporting the transportation of essential proteins throughout the body.

As a teacher you will learn how to safely lead a Yin Yoga class, taking care of individual student needs, and knowing how to adjust and use props to aid their practice.

About 100-hour Vinyasa Yoga Teacher’s Training

The Vinyasa Yoga and Yin Yoga Teacher’s Training Course is designed to guide your individual level of practice forward and boost your level of confidence in these areas as a student and teacher.

Apart from the physical aspect of both forms of yoga, i.e. Asanas, you will also learn yoga philosophy/theory, History of Vinyasa Yoga and Yin, Anatomy of safe alignment, Pranayamas, Bandhas, Drishtis, and Mudras along with various types of meditation. And, all this will be practiced alongside the focusing on adjustment, alignment, and modification to make sure that all the students can utilize their maximum potential while the course of training.

The 100-hour Vinyasa and Yin Yoga Teacher’s Training course is for individuals who wish to grow ahead in their level of practice or current Yoga teachers who are looking forward to incorporating Vinyasa and Yin Yoga into their 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 Vinyasa and Yin Yoga Teacher Training course. One doesn’t even need 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 and exploring the elements within yoga during the training course.

It is mandatory for the students to attend all the classes for successfully completing the 100-hour Vinyasa and Yin Yoga Teacher Training. If the attendance criteria is not met by the students, they will be conferred with just a certificate of participation, not completion.

What to expect from the course?

Week 1

The first week of the training focuses on the principles of Vinyasa yoga. You will be introduced to the significant and major concepts of Modern Hatha Flow and Vinyasa Yoga, learning how to coordinate and teach movement and breath along with sequencing Hatha Flow and Vinyasa Yoga Classes as per students need. You will also learn how to modify asanas and how to transition creatively between various asanas in a safe way to avoid injuries. The Surya Namaskar Ashtanga Vinyasa style and Hatha style, as well as Chandra Namaskar will all be introduced in week one.

Other significant topics that students will explore during this week are Anatomy for alignment and safety, Yogic Anatomy (introduction to Ayurvedic notion on the five elements and the methods for balancing these elements), and Pranayama practices along with various Meditation techniques. There will also be lectures on hands-on adjustment.

The students will also be introduced to Patanjali Yoga Sutras.

Week 2

The next week is devoted to the practice of Yin Yoga. It is taught through workshops on modifications and props, along with seminars on sequencing and teaching methodology. We will look at the theory behind Yin Yoga, its origin and the TCM approach of meridian lines and energy pathways!

The aim of the second week is to develop your understanding of Yin Yoga, your own practice and teaching skills.

Course Curriculum

Lectures will be conducted on:

  • Meaning and types of Vinyasa Yoga
  • History and Origin of Vinyasa and Yin Yoga
  • The distinctions between Ashtanga Vinyasa and Vinyasa Flow
  • Introduction to Patanjali Sutras
  • Introduction to Yin Yoga theory, TCM & Meridian Lines
  • Introduction to Ayurveda’s five elements
  • Lifestyle of a yoga practitioner and Ethics of a tutor

Asana practice will consist of:

  • Ashtanga Vinyasa Yoga
  • Vinyasa Flow Yoga
  • Restorative Evening Flow
  • Yin Yoga
  • Yoga Nidra
  • Ashtanga Vinyasa Surya Namaskar A and B
  • Hatha Surya Namaskar
  • Chandra Namaskar
  • Use of various props such as blocks, straps, bolsters, etc
  • Modified practices to suit the needs of all students
  • Based on the practice level, introduction to the advanced postures
  • Adjustments and Alignment of both Hatha and Yin Yoga postures

Relaxation Techniques:

  • Full body relaxation techniques
  • Yoga Nidra
  • Shavasana – adjustments and massage
  • Deep casual body relaxation
  • Isolation of muscles and areas


  • Guided meditation classes & incorporation of meditation to asana classes


  • About Pranayama
  • Different types of Pranayama – Nadi Shodhan, Kapal Bhati (Kriya cleansing technique), Conscious breathing
  • Types of Kumbhaka (breath retention)
  • Importance of Yogic breathing
  • Meaning and types of Bandhas
  • Significance of Bandhas, and which can assist in each asana


  • Physical Benefits and restrictions of asanas, pranayama, and meditation techniques
  • Adjustment and Alignment of asanas
  • Principles of Ayurveda and TCM (Traditional Chinese Medicine) and its relation with Yoga

Teaching Methods:

  • Assisting, observing, and correcting when required
  • Teaching in small groups, pairs, and larger groups
  • Qualities and responsibility of Yoga Teacher
  • Structuring and sequencing theme based Yoga classes
  • Grouping of asanas for easy learning such as standing asanas, forward bending, balances, back bending, side bending, balances, twisting, inversions, relaxation asanas
  • Learn to adapt asanas based on your level of practice
  • How to Adjust and Align students
  • Planning a class and all of its elements
  • Practicing safety measures and precautions

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