Book YTTC Today
- Duration: 10 Nigths / 11 days
- Yoga Alliance Certified 100-Hour TTC
- Free Wi-Fi
A short 10 Days yet immersive introduction to the world of yoga.
Ideal for those who want to deepen their personal practice without committing to a full certification. See what’s included in this transformative experience.
Hatha, Ashtanga & Vinyasa Flow Foundations Yoga Teacher Training
Om Yoga Nirvana is a world-renowned, Yoga Alliance registered yoga school located on the serene beaches of Palolem, Goa and in the peaceful mountains of Dharamshala. Our 100 Hour Foundations Yoga Teacher Training is a 10-day immersive experience designed for those who wish to begin their yoga journey, strengthen their personal practice, or experience the foundational teachings of a traditional yoga teacher training in a shorter and more accessible format.
This training offers a balanced introduction to the essential elements of yoga, combining Hatha Yoga, Ashtanga Yoga, Vinyasa Flow, pranayama, meditation, anatomy, philosophy, and conscious yogic living. Rooted in traditional teachings while remaining supportive and approachable, the course creates space for self-exploration, discipline, and inner awareness.
The 100 Hour TTC is ideal for students who may not yet be ready for a full 200 Hour training, have limited time, or simply wish to experience yoga more deeply beyond regular classes. Guided by an experienced and caring teaching team, students are introduced to the foundations of practice, breath, movement, alignment, and the art of mindful living within a warm and welcoming environment.
Who Is This 100 Hour TTC For?
- Beginners looking to build a strong and safe foundation in yoga
- Practitioners wishing to strengthen and refine their personal practice
- Students who want to explore yoga beyond physical postures
- Those interested in pranayama, meditation, yogic philosophy, and mindful living
- Busy individuals who may not currently have time for a full 200 Hour TTC
- Students seeking a shorter immersive yoga experience in a supportive environment
- Anyone looking for personal growth, balance, self-discovery, and deeper connection through yoga
Your Journey Through the 100 Hour TTC
- Experience a beautifully structured 10-day yoga immersion surrounded by nature and conscious community
- Build a consistent personal practice through daily Hatha, Ashtanga, and Vinyasa Flow classes
- Learn the foundations of alignment, body awareness, anatomy, and safe movement
- Explore pranayama, meditation, relaxation, and mindful living practices
- Begin understanding the art of teaching through simple sequencing and class awareness
- Participate in Karma Yoga, self-reflection, and conscious daily routine practices
- Experience nourishing vegetarian meals and peaceful residential or non-residential stay options
- Receive guidance and support from an experienced and caring teaching team
- Move through a journey of awareness, discipline, balance, and inner growth
- Begin your training with an opening ceremony and complete your experience with a heartfelt closing ceremony and certification
Certification & Recognition
- Receive a 100 Hour Foundations Yoga Teacher Training certification upon successful completion of the course
- Om Yoga Nirvana is a registered Yoga Alliance school and internationally recognized provider for RYS 200, RYS 300, RYS 500, and YACEP programs
- This training can be continued later toward a full 200 Hour Yoga Teacher Training pathway
- Gain a strong foundational understanding of yoga, personal practice, and conscious living within a supportive and authentic learning environment
| Course Date | Course Name | Book Now |
|---|---|---|
| 15 November 2025 - 25 November 2025 | 100-Hour Yoga TTC in Goa, India | |
| 15 January 2026 - 25 January 2026 | 100-Hour Yoga TTC in Goa, India | |
| 15 February 2026 - 25 February 2026 | 100-Hour Yoga TTC in Goa, India |
Daily Schedule
| Time | Activity |
|---|---|
| 07:00 – 07:30 | Pranayama & Shat Kriya |
| 07:30 – 08:45 | traditional Hatha Yoga |
| 09:00 – 10:00 | Breakfast |
| 10:00 – 10:30 | Self Study/Karma Yoga |
| 10:30 – 11:30 | Yoga Philosophy |
| 11:30 – 12:45 | Yoga Art of Teaching |
| 13:00 – 15:00 | Lunch & Rest |
| 15:00 – 16:00 | Anatomy |
| 16:00 – 17:20 | Vinyasa Yoga / Ashtanga Yoga |
| 17:30 – 18:30 | Meditation |
| 19:30 – 20:30 | Dinner |
What You Will Explore
Hatha & Ashtanga Foundations
Introduction to foundational postures, alignment, breath awareness, and basic sequencing
Vinyasa Flow Basics
Understanding movement with breath and the foundations of creative flow practice
Pranayama & Breathwork
Basic breathing techniques to calm the mind, regulate energy, and improve awareness
Meditation & Mindfulness
Guided meditation and relaxation practices for inner stillness and clarity
Yoga Philosophy & Yogic Lifestyle
Introduction to yogic wisdom, conscious living, and the foundations of yoga philosophy
Anatomy & Body Awareness
Foundational understanding of posture alignment, movement, joints, and injury prevention
Teaching Methodology Basics
Introduction to class structuring, cueing, observation, and holding space with confidence
Yin Yoga & Sound Healing Experience
Gentle Yin Yoga sessions and immersive sound healing experiences for relaxation and nervous system balance
100 Hour Yoga Foundations Teacher Training Details
Ashtanga & Hatha Yoga Foundations
- Introduction to Hatha and Ashtanga Yoga traditions
- Basic understanding of vinyasa, breath-synchronized movement
- Foundational standing, seated, and supine postures
- Introduction to modified Primary Series (simplified practice)
- Basic drishti (gaze), bandhas, and Ujjayi breathing awareness
- Safe alignment principles and posture breakdown
- Introduction to simple sequencing and class structure
- Guided practice with corrections and foundational adjustments
Vinyasa Flow Basics
- Introduction to breath-led movement (vinyasa linking)
- Basic Sun Salutations (Surya Namaskar A & B variations)
- Simple flow building and transition awareness
- Understanding rhythm, breath count, and movement coordination
- Introduction to beginner-level creative sequencing
- Practice teaching short guided sequences
Pranayama (Breathwork Foundations)
- Introduction to yogic breathing and breath awareness
- Basic pranayama techniques:
- Nadi Shodhana (alternate nostril breathing)
- Ujjayi breath (ocean breath)
- Simple breath observation practices
- Understanding breath-mind connection
- Basic energy regulation through breathing practice
- Introduction to safe breath practice guidelines
Meditation & Mindfulness
- Foundations of meditation and stillness practice
- Breath awareness meditation
- Body scan and relaxation techniques
- Introduction to mantra awareness (Om chanting)
- Basic concentration practices (Trataka introduction)
- Developing presence, focus, and inner awareness
Yoga Philosophy & Lifestyle Introduction
- Introduction to yoga as a lifestyle beyond the mat
- Basic understanding of Patanjali’s Yoga Sutras (overview)
- Introduction to the Eight Limbs of Yoga
- Concept of discipline, awareness, and self-study (Svadhyaya)
- Simple introduction to yogic ethics (Yamas & Niyamas)
- Understanding balance between practice and daily life
Teaching Methodology (Foundations)
- Introduction to how to structure a beginner yoga class
- Basic cueing and verbal instruction skills
- Learning how to demonstrate postures safely
- Observation skills and beginner correction techniques
- Building confidence in speaking and guiding a group
- Introduction to sequencing logic (beginner class flow)
- Practice teaching short segments (5–15 minutes)
- Receiving feedback from teachers and peers
