During the training, students will learn step-by-step asana practice, alignment, benefits, and modifications of the following classical Hatha Yoga poses:

Standing Asanas

• Tadasana (Mountain Pose)
• Vrikshasana (Tree Pose)
• Trikonasana (Triangle Pose)
• Parivritta Trikonasana (Revolved Triangle Pose)
• Parsvakonasana (Side Angle Pose)
• Ardha Chandrasana (Half Moon Pose)
• Virabhadrasana I (Warrior I)
• Virabhadrasana II (Warrior II)
• Virabhadrasana III (Warrior III)

Seated Asanas

• Sukhasana (Easy Pose)
• Vajrasana (Thunderbolt Pose)
• Padmasana (Lotus Pose)
• Ardha Padmasana (Half Lotus Pose)
• Paschimottanasana (Seated Forward Bend)
• Purvottanasana (Upward Plank Pose)
• Ardha Matsyendrasana (Half Spinal Twist)
• Baddha Konasana (Bound Angle Pose)
• Janu Sirsasana (Head-to-Knee Pose)

Supine & Prone Asanas

• Bhujangasana (Cobra Pose)
• Salabhasana (Locust Pose)
• Dhanurasana (Bow Pose)
• Setu Bandhasana (Bridge Pose)
• Matsyasana (Fish Pose)
• Halasana (Plough Pose)
• Sarvangasana (Shoulder Stand)
• Viparita Karani (Legs-Up-the-Wall)
• Shalamba Sirsasana (Headstand – introduction basics)
• Shavasana (Corpse Pose – relaxation)

Balancing & Core Asanas

• Navasana (Boat Pose)
• Bakasana (Crow Pose – beginner prep)
• Utkatasana (Chair Pose)

Students will be introduced to the Ashtanga Vinyasa system, focusing on breath (Ujjayi), bandhas (energy locks), drishti (gaze), and vinyasa (movement with breath). The course includes:

Opening Sequence

• Surya Namaskar A (Sun Salutation A – 5 rounds)
• Surya Namaskar B (Sun Salutation B – 5 rounds)

Standing Sequence

• Padangusthasana (Big Toe Pose)
• Padahastasana (Hand Under Foot Pose)
• Utthita Trikonasana (Extended Triangle Pose)
• Parivritta Trikonasana (Revolved Triangle Pose)
• Utthita Parsvakonasana (Extended Side Angle Pose)
• Parivritta Parsvakonasana (Revolved Side Angle Pose)
• Prasarita Padottanasana A, B, C, D (Wide-Legged Forward Bend variations)
• Parsvottanasana (Intense Side Stretch)
• Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose – intro)
• Ardha Baddha Padmottanasana (Half Bound Lotus Forward Bend)
• Utkatasana (Chair Pose)
• Virabhadrasana A & B (Warrior I & II)

Seated Sequence (Half Primary)

• Dandasana (Staff Pose)
• Paschimottanasana (Seated Forward Bend)
• Purvottanasana (Upward Plank)
• Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Forward Bend)
• Trianga Mukhaikapada Paschimottanasana (Three-Limbs Forward Bend)
• Janu Sirsasana A, B, C (Head-to-Knee variations)
• Marichyasana A, B (introductory level)
• Navasana (Boat Pose)

Finishing Sequence (intro level)

• Setu Bandhasana (Bridge Pose)
• Salamba Sarvangasana (Shoulder Stand – supported)
• Halasana (Plough Pose)
• Matsyasana (Fish Pose)
• Uttana Padasana (Raised Legs Pose)
• Sirsasana (Headstand – beginner prep)
• Padmasana (Lotus Pose – intro)
• Yoga Mudra & Pranayama basics
• Shavasana (Final Relaxation)

Breath is the bridge between body and mind. Through pranayama techniques, you will learn how to regulate energy, calm the nervous system, and create a deeper connection with your inner self.

Introduction to Yogic Breathing

• Abdominal (Diaphragmatic) Breathing
• Thoracic Breathing
• Clavicular Breathing
• Yogic Full Breath

Basic Pranayama Techniques

• Nadi Shodhana (Alternate Nostril Breathing) – balancing Ida & Pingala nadis, calming the mind
• Kapalabhati (Skull-Shining Breath) – cleansing, energizing, and detoxifying
• Bhastrika (Bellows Breath) – increasing vitality and pranic energy
• Ujjayi (Victorious Breath) – enhancing focus, used in Ashtanga Vinyasa practice
• Bhramari (Humming Bee Breath) – soothing the nervous system, reducing stress
• Sheetali & Sheetkari (Cooling Breaths) – calming excess heat and restoring balance

Meditation Practices Covered

• Breath Awareness Meditation – observing the natural flow of breath to calm the mind.
• Mantra Meditation – focusing on sacred sounds (like OM) to elevate energy and focus.
• Trataka (Candle Gazing) – enhancing concentration and mental clarity.
• Mindfulness Meditation – cultivating present-moment awareness.
• Guided Visualizations – using imagery to relax and expand awareness.

Yoga Nidra is a systematic method of inducing complete physical, mental, and emotional relaxation. It is practiced lying down in Shavasana, guided by the teacher’s voice. One hour of Yoga Nidra is said to be as restorative as four hours of deep sleep.

Students will learn:

• The step-by-step structure of Yoga Nidra (rotation of consciousness, breath awareness, Sankalpa, visualization, and deep rest).
• How to use Yoga Nidra for stress relief, healing, and personal growth.
• The role of Sankalpa (intention) in shaping the subconscious mind.

Through the vibration of sacred sounds, you will experience the spiritual depth of mantra chanting. This practice not only uplifts energy but also connects you with the ancient traditions of yoga.

Learn traditional mantras including

• Om (Aum)
• Gayatri Mantra
• Maha Mrityunjaya Mantra
• Ganapati Mantra
• And other sacred chants

Guidance on

• Proper pronunciation
• Correct intonation
• Rhythm and flow
• Understanding the significance of each mantra

Learn the roots of yoga through classical texts and teachings. This knowledge will help you understand yoga as more than physical practice – as a holistic path to self-realization.

Introduction to the roots and history of yoga

• Origins in ancient India
• Key texts: Yoga Sutras of Patanjali, Bhagavad Gita, Hatha Yoga Pradipika

Study of major yoga paths

• Raja Yoga (Royal/meditative path)
• Karma Yoga (Path of selfless action)
• Bhakti Yoga (Path of devotion)
• Jnana Yoga (Path of knowledge)
• Hatha Yoga (Physical and energetic practices)

Understanding fundamental concepts

• The three Gunas (qualities of nature: Sattva, Rajas, Tamas)
• Koshas (five layers of human existence)
• Chakras (energy centers in the body)
• Prana (life force) and its flow

An essential part of our 100 Hour Yoga Teacher Training at Ashram Yogasana is the study of Anatomy and Physiology, designed to give students both a scientific and yogic understanding of the human body. While yoga is often experienced as a spiritual and physical practice, having a clear knowledge of how the body works allows practitioners to move with awareness, avoid injuries, and guide others with confidence.

In this course, we cover the fundamentals of anatomy including the skeletal system, muscular system, respiratory system, digestive system, circulatory system, and nervous system. Students learn how bones and joints function during asanas, how muscles engage and release, and how posture alignment can support safe practice. We also explore the role of the breath in pranayama, the heart and blood flow in circulation, and the connection between digestion and yogic lifestyle.

In the yogic tradition, Shatkarma refers to six ancient cleansing techniques designed to purify the body and prepare it for higher yogic practices. These kriyas are essential for maintaining internal balance, improving energy flow, and removing toxins at both the physical and mental levels. In our 100 Hour Yoga TTC, students are introduced to the foundational practices of Shatkarma in a safe and supportive environment, guided step-by-step by experienced teachers.

The 100 Hour YTTC is a short-term foundational yoga program designed for beginners and practitioners who want to deepen their knowledge of yoga but may not have the time for a full 200-hour course. It covers Hatha Yoga, Ashtanga Vinyasa, Pranayama, Meditation, Philosophy, and Teaching Basics.

No prior teaching experience is required. Beginners with a basic interest in yoga, as well as intermediate practitioners, are welcome to join. Our teachers guide you step by step.

Yes, upon completion you will receive a 100 Hour Yoga Teacher Training Certificate from Ashram Yogasana. However, please note that only a 200 Hour YTTC or higher is eligible for Yoga Alliance registration. This course can be credited towards the 200 Hour YTTC if you wish to continue in the future.

The course is usually 14 days long, depending on the schedule. Classes run 6 days a week, with one rest day for excursions or self-practice.

You will learn traditional Hatha Yoga and Ashtanga Vinyasa (Primary Series), along with pranayama, meditation, alignment, philosophy, and basic teaching methodology.

Yes, students are provided with comfortable accommodation (private/shared rooms) and three sattvic vegetarian meals daily, along with herbal teas.

Absolutely! The 100 Hour course is designed as the first module of the 200 Hour YTTC. You can complete the remaining 100 Hours later at Ashram Yogasana 

You can bring your personal mat if you prefer, but all yoga mats and props (blocks, straps, cushions, bolsters) are provided at the school.

The day begins early with pranayama and meditation, followed by yoga asana practice, philosophy, anatomy, and evening classes. The schedule is intensive yet balanced to allow rest and reflection.

It is perfect for both personal transformation and teacher training. Many students join to deepen their practice and understanding of yoga, even if they don’t plan to teach.