Experience the authentic side of yoga with our 13-day, 100-hour yoga teacher training in Goa. Traditional Hatha Yoga, Ashtanga Yoga, Pranayama Meditation, Yoga philosophy & anatomy in a peaceful beachside environment. Suitable for first-timers or experienced practitioners, this course is the ideal springboard to personal development and teacher training in the future.
The Yoga Teacher Training Program in Goa is a powerful 13-day foundation program for beginners, yogis, and wellness seekers who want to deepen their practice in an authentic, spiritually supportive environment.
Our 100-hour yoga teacher training in Goa, India, at Mira Yoga Retreat balances the original yogic philosophy with deep learning to provide you a strong base for a genuine practice while allowing the bliss of Goa's hometown lifestyle. Whether you're seeking self-development or an introduction to advanced teacher training, this is where you belong.
A 100-hour yoga TTC in Goa gives you the basics of yoga, after which we need to know at least three pillars of it that are Hatha Yoga, Ashtanga Yoga, Pranayama, and Meditation, and then it moves on to teaching methodology, philosophy, anatomy, and alignment. Personal attention is guaranteed in every class by experienced Indian yoga teachers through small batches. The course is conducted in English, which means that students all over the world can attend regardless of previous yoga experience.
In contrast to a few days of yoga holidays or wellness retreats, this 100-hour course provides a framework on which you can hang your journey and guide yourself towards bringing all the elements of yoga-as-a-lifestyle into your life—rather than focusing exclusively on postures.
You will get stronger and more flexible, learn how to breathe mindfully, and discover the philosophy that has guided yogis for years. Not only because of the relaxing beach, practicing in Goa is ideal for distancing yourself from the daily stress as well as going back to yourself and living fully the yogic lifestyle.
After successfully passing all the above, you will receive a 100-Hour Yoga Teacher Training Completion Certificate • RYT Eligible to continue your path to a 200-Hour Yoga Teacher Training and be able to register with the Yoga Alliance. This course would be a perfect introduction for anyone wanting to take their practice personally before enrolling in teacher training
Discover authentic yoga. Build a strong foundation. Beginning Your Journey With 100 Hours Yoga Teachers Training In Goa
Goa is the ideal place to start your yoga experience. With its beautiful beaches, favorable climate, excellent yoga instructors, satvic diet, and a diverse and friendly community, you can find yourself in the best atmosphere to learn and grow.
This is why it matters:
A calm beach and the coolness of a sea breeze provide an ideal environment for practicing yoga.
The relaxed environment in Goa allows one to disengage from other thoughts and concentrate on his training..
Practice yoga with other participants from all over the world who have chosen Goa as their yoga training destination.
Nature, wellness, and mindfulness make Goa an excellent destination for taking your practice further.
Choosing Goa for a yoga teacher training program means that one will be able to enjoy authentic yoga training in combination with a relaxed coastal lifestyle.
The 100-Hour Yoga TTC in Goa programs offered by many schools could be very similar, but the experience can be quite different. We make four simple and practical promises at Mira Yoga Retreat so that every student experience can be true to support an authentic and transformational yoga journey rather than training as such.
Since its 100-hour yoga TTC in Goa, it has attracted students from every corner of the world. The classes are taught in simple, basic English so native and non-native speakers alike can learn with ease. Starting with pre-arrival guidance all the way through to local assistance while you are here, we ensure your entire journey is as smooth, enjoyable, and stress-free as it can be.
Travel with us knowing you will be taken care of from start to finish. At Mira Yoga Retreat, we are committed to offering a friendly and nurturing environment to all students. This applies regardless of whether you come alone or with your friends since you will find a supportive community around you.
UYoga is not just a physical workout—we think so. We teach our courses with a balance of traditional Hatha yoga, Ashtanga Vinyasa, Pranayama, meditation, yoga philosophy, anatomy, and alignment to understand yoga as a full lifestyle. While each classroom is expertly led by a dedicated Indian teacher, all with the intention of preserving yoga's ancient knowledge.
Each course is limited to a small batch—so every student gets attention throughout the day. Teachers monitor your progress, correct you individually, answer questions, and nurture self-assurance at the right speed. It becomes an environment that helps both newbies and experienced members in feeling comfortable.
Your day is structured to build discipline, deepen practice, and leave space for rest and reflection.
Limited spots available. Reserve your place today.
Travel light and comfortable, as Goa is a tropical beach climate. We provide yoga mats, study material, accommodation, and healthy vegetarian meals. Just pack the bare essentials.
Most students arrive uncertain. They leave with clarity, confidence, and a practice they can sustain for life. This is what 13 focused days in the right environment actually does.
Develop strength and flexibility.
Enhance your posture and balance.
Feel more energetic and healthy.
Relieve stress through breathing techniques.
Achieve mental focus and balance.
Gain self-confidence and mindfulness.
Acquire knowledge about yoga.
Develop a personalized yoga practice.
Earn a yoga course certificate.
This is why thousands of students choose to start their yoga journey in Goa rather than at a local studio. The environment, the teachers, and the full immersion change the depth of what you learn.
New batches start on the 1st of every month, all year round. Each batch is limited to 12 students. Book at least 3 to 6 months in advance to secure your preferred date.
Note: Prices are all-inclusive: accommodation, all meals, tuition, course materials, and excursions. There are no hidden costs or additional fees at check-in.
Pack light. The ashram provides yoga mats, study materials, and all meals. You only need the essentials.
5–7 light and breathable yoga clothes, proper for hot and humid weather
A yoga mat of your own if desired (mats will be provided)
A tiny sweat towel you use daily
A water bottle—for the coastal climate in order to keep your body hydrated
These clothes are made of light cotton and very suitable for days when it is hot, humid
One light jacket or shawl for late evenings/AC room
Comfortable footwear to walk around in, such as Flip-flops or sandals
Notebook and pen for philosophy and anatomy notes.
Slip-on shoes — footwear is removed before entering the yoga shala.
Universal power adapter (India uses Type C, D, and M plugs — 230V).
Any personal medications and basic toiletries.
A small day pack for weekend excursions.
There is no need to wait for a new year, a new month, or a new week—or even a new day—to start your 100-hour yoga teacher training in Goa. And you get to choose right now if you're ready to step into the best version of yourself that is healthy and more present today. The ideal time to make your start sometimes is not waiting until after but right now, here in this beautiful stillness where the order of nature will begin reaching its tendrils out into your life.
Will the climate be favorable for a yoga teacher training program in Goa, and do we ask ourselves if there really is any perfect opportunity (or season)? Now, at this present moment, there is nothing but the choice you are making to do it for yourself now. Do not let the good times, tranquility, and clarity pass you by while waiting on a perfect time that may never come.
Your 100-hour yoga teacher training in Goa at Mira Yoga Retreat is more than 100 classroom hours. We believe true transformation happens when dedicated yoga practice meets meaningful life experiences. That is why each batch of the 13 days RYT 100 course comprises specially curated cultural, wellness, beach, meditation, and community events, providing you with additional enrichment beyond the yoga shala.
Beach sunrise yoga classes, meditations by the sea, sound healing sessions, kirtans, nature walks, and cultural tours help to establish a deep connection not only with yourself but also with other participants of the program and with the magic atmosphere of Goa itself. Such experiences usually leave indelible impressions and are remembered for a long time.
The opening of the 100-hour yoga teacher training at Mira Yoga Retreat is accompanied by the traditional Vedic Agni Hotra, which officially inaugurates your spiritual journey through the practice of yoga.
Gathered as a newly established yoga family, participants share their intentions for coming weeks, while sacred mantras are chanted and special offerings made into the ceremonial fire.
This ceremony is an experience that inspires a lot of people to go forward through their practice of yoga.
There are few things as refreshing as taking up yoga when the sunrise greets the Arabian Sea. Among the many wonderful things you get when undergoing yoga teacher training for 100 hours in Goa is the chance to take your practice outdoors.
The soft feeling of the sand on your bare feet, the invigorating sea breeze in your lungs, and the meditative rhythm of the ocean all contribute to your practice. This helps instill in practitioners a sense of presence and gratitude, among others. Most of the students taking yoga teacher training in Goa would never forget beach yoga.
The ocean itself has been used since ancient times as a symbol of stillness, profundity, and consciousness. During your training at our institute, you will have guided meditation sessions on the beach, experiencing mindfulness in one of the most tranquil natural surroundings.
When waves are moving gently towards the shore, everything else falls away, and the mind automatically begins to get quieter. Such meditative practices help relieve stress, increase concentration, and boost self-reflection skills. For many students, their greatest realizations come during such silent moments by the side of the ocean.
Kirtan is considered one of the happiest experiences of yogic culture. During your training, you will be able to take part in the practices of mantra chanting and devotional singing that help to open your heart and establish peace inside yourself.
Alongside students from all over the world, you will be able to discover the transformative power of sound and collective energy. In addition to being music, kirtan is actually a powerful form of meditation.
As part of the training, students will get an insight into the rejuvenating effects of sound healing.
With the help of Tibetan singing bowls, crystal bowls, gongs, and vibrations, students will learn how to relax deeply and let go of all physical and emotional stress. After several weeks of intense practice and study, sound healing therapy classes will give students an amazing chance to restore balance within their nervous systems and meditate deeply.
Apart from its breathtaking beaches, Goa has much more to offer in terms of its history, spirituality, and diverse culture. While undertaking the yoga teacher training for 100 hours, you will get to know about the culture of Goa by visiting markets, experiencing village life, and exploring cultural sites.
In addition, you will learn a lot about the history of the place through the architectural and artistic aspects of Goa. It also gives you a wider scope in terms of learning and growing personally.
The interesting history of Goa has led to an interesting fusion of both Indian and Portuguese cultures found throughout the state. Visits to the many historic churches, colonial buildings, and other cultural places will allow the students to explore the rich past of Goa.
While being a good escape from their daily training regime, the visits also offer an interesting perspective on the history that has formed Goa today. This gives the students another side of Goa apart from the beaches and relaxation therapies it is famous for.
There are many aspects in a yoga teacher training program that prove to be very important. One of them is the community spirit that gets built up along the way. Group bonfire sessions at the beach are a place where trainees can unwind, talk about their progress, and feel the bonds of friendship and understanding that they have established.
These moments of joy under the starry night often turn out to be one of the highlights of their training. Many people come to our school as strangers but leave as lifelong friends."
If your birthday falls during your 100-hour yoga teacher training, we make sure it becomes a special memory.
At Mira Yoga Retreat, every student becomes part of our extended family. The celebrations of birthdays are done warmly, with connections and surprises from amongst your friends and instructors. Such moments speak about the spirit of the community that is so characteristic of the training program.
The last days spent at the retreat end up with a touching ceremony dedicated to your graduation from a 100-hour yoga teacher training. Together with your teachers and other students, you celebrate all the achievements made along the way, as well as the lessons and friendships that have been formed during your stay there.
When receiving your Yoga Alliance-approved certificate, you become not only a graduate of the program but also a certified practitioner of yoga who will be able to pass it on to other people. For many graduates, this graduation ceremony does not mark the end of something, but rather the beginning of a new period in their lives.
Personal growth is also enhanced when connecting with others. As part of the training program, there will be opportunities for students to connect with each other, build communication skills, and foster friendship.
During such sessions, there will be opportunities to express yourself, laugh together, work in teams, and bond with others. The bonds formed during a 13-day immersion often remain long after students return home.
Traditional Hatha Yoga is a sacred discipline that harmonizes the solar energy of the sun (Ha) with the lunar stillness of the moon (Tha). Rooted in ancient wisdom, this holistic practice integrates precise asanas, pranayama, and meditation to align the physical, mental, and spiritual dimensions of your being.
More than mere exercise, Hatha Yoga is a journey of self-discovery that cultivates both external strength and internal peace. By balancing these opposing forces, you prepare the body for advanced spiritual heights while fostering a profound mind-body connection. This timeless path encourages you to listen to your inner rhythm, leading to increased flexibility, mental clarity, and a heightened sense of well-being. Whether you are a novice or a seasoned seeker, Hatha Yoga offers a transformative voyage toward holistic health and spiritual awakening in the heart of Goa.
Name of the Asana in English & Sanskrit Introduction & History of Asana Benefits How to do this Asana dynamic way step by step? Anatomical aspects of the Asana Therapeutically approaching Corrections Modifications Contraindications Reference books Conclusion Centring Entering Refining Holding Come out Reflection Udwahastasana- Upward Salute Pose Tadasana( Mountain Pose) Utkatasana (Chair Pose) Vrksyasana (Tree Pose)Ver1 & 2 Uthita Hasta Padongustasana(Raise Hand to Toes Pose) Natarajasana (King DancerPose) Ver-1 Padohastasana (Hand to feet Pose) Trikonasana (Triangle Pose) Virbhadrasana (Warrior Pose)-1 Upaveshasana ( Squat Pose) Maalaasana (Garland Pose) Vajrasana(Kneeling Pose) Margarisana(Cat Pose) Simhasana(Lion Pose) Veerasana(Hero pose) Dandasana(Stamp Pose) Makarasana(Crocodile Pose) Byaghrasana(Tiger Pose) Ardhakapotasana(Half Pigeon Pose) Astanga Namaskarasana(Salutation with Eight Limbs) Chaturanga Dandasana(Staff Pose) Bhujangasana(Cobra pose) Ardha Salbhasana(Half Locust Pose) Balasana(Child Pose) Janushirsana -Head of the Knee Pose Parivrita Janushirasana -- Revolved Head of the Knee Pose Ardha Badha Padma Paschimotanasana -Half bound Lotus Marichyasana Ver - 1- Pose dedicated to the sage Marichi Badhakonasana- Butterfly Pose with forward bending Upavistha Konasana - Seated wide Legged straddle Ardha Mastyendrasana - Half Fish Pose Spinal Twisting In Kneeling Pose Spinal Twisting In Table Pose A & P- Akunchana Prasarana, Abdomen Contraction & Release Urdwa Prasarita Padasana (Upward Rise Legs) Ananda Balasana( Happy Baby Pose) Setubandhasana(Bridge Pose) Viparit Karani - Inversion Pose Sarvangasana(Shoulder Stand) Rocking Chair
Ashtanga Vinyasa Flow is a dynamic and physically invigorating practice that seamlessly synchronizes breath with a continuous sequence of movement. Characterized by a set series of postures that build in intensity, this style fosters profound strength, flexibility, and endurance. The rhythmic use of Ujjayi Pranayama acts as the heartbeat of the practice, turning the physical flow into a focused, moving meditation.
Often explored through the traditional "Mysore style," this discipline allows you to progress at your own pace while honoring your unique abilities. Beyond the physical exertion, Ashtanga serves as a spiritual journey that challenges the limits of both body and mind. By unifying breath and movement, you cultivate a powerful sense of presence and self-discipline, leading to holistic well-being and a transformative path of self-discovery in the heart of your training.
Samasthiti Urdvahastasna Uttanasana A Uttanasana B Chaturanga Dandasana Urdvamukha Svanasana Adhomukha Svanasana Uttanasana B Uttanasana A rdvahastasana Samasthiti Samasthiti Utkatasana Uttanasana A Uttanasana B Chaturanga Dandasana Urdvamukha Svanasana Adhomukha Svanasana Bibhadrasana A Chaturanga Dandasana Urdvamukha Svanasana Adhomukhasvanasana Birbhadrasana A Chaturanga Dandasana Urdvamukha Svanasana Adhomukha Svanasana Uttanasana B Uttanasana A Utkatasana Samathiti Janusirsasana B – Head to Knee Pose B Janusirsasana A – Head to Knee Pose A Triyang Mukhaipada Paschimottanasana – One Leg Folded Forward Bend Pose Ardha Baddha Padma Paschimottanasana – Half Bound Lotus Forward Bend Pose Purvattanasana – Intense West Stretch Paschimottanasana C – Intense West Stretch Pose C Paschimottanasana B – Intense West Stretch Pose B Paschimottanasana A – Intense West Stretch Pose A Dandassana – Staff Pose Virbhadrasana B, Warrior Pose B Virbhadrasana A, Warrior Pose A Utkatasana, Fierce Pose Ardhabadha Padmottanasana, Half Bound Lotus Forward Bend Pose Utthita Hasta Padongusthasana,1,2,3,4, Extended Hand to Big Toes Pose Parsvatanasan,, Intense Side Stretch Pose Prasarita Padottanasasna D, Intense Wide Leg Stretch D Prasarita Padottanasasna C, Intense Wide Leg Stretch C Prasarita Padottanasasna B, Intense Wide Leg Stretch B Prasarita Padottanasasna A, Intense Wide Leg Stretch A Parivrita Parsvakonasana, Revolving Side Angle Pose Uthita Parsva Konasna, Extended Side Angle Pose Parivrita Trikonasana, Revolving Triangle Pose Utthita Trikonasana, Extended Triangle Pose Pada Angusthasana – B, Big Toe Pose - B Pada Angusthasana – A, Big Toe Pose – A Janusirsasana C – Head to Knee Pose C Marichasana A – Pose Dedicated to the Sage Marichi – A Marichasana B – Pose Dedicated to the Sage Marichi - B Marichasana C – Pose Dedicated to the Sage Marichi - C Marichasana D – Pose Dedicated to the Sage Marichi – D
Precision is the foundation of a safe and transformative yoga practice. In our Alignment and Adjustment modules, you learn the exact body placement for every asana to maximize benefits and prevent injury. However, this art transcends the physical; it is a gateway to deep mental and emotional awareness, syncing the mind with the present moment.
Through mindful adjustments and modifications, our expert instructors help you push limits safely while respecting individual comfort zones. These techniques build a bridge of trust and support, allowing for a profound mind-body connection. Mastering this skill is essential for any aspiring teacher, as it unlocks the body’s hidden potential and fosters inner serenity. At Mira Yoga Retreat, we view every adjustment as an intentional act of healing, ensuring your practice remains a conscious journey toward holistic strength and balance.
Workshop on forward bending Workshop on hip opening Workshop on back bending Workshop on twisting postures Workshop on shoulder opening Workshop on inversions
Known as the "Yoga of Awareness," Kundalini Yoga is a transformative practice designed to awaken the dormant energy residing at the base of the spine. By combining dynamic postures, rhythmic breathwork (Pranayama), and sacred chanting (Mantra), this discipline activates the upward flow of energy through the seven chakras.
The goal is to dissolve energetic blockages, promoting a heightened state of consciousness and mental clarity. Unlike purely physical styles, Kundalini focuses on the "subtle body," balancing your energy centers to foster deep spiritual growth and self-realization. Whether you are performing vigorous movements or sitting in profound meditation, the practice serves as a holistic journey into your inner potential. At Mira Yoga Retreat, we guide you through this sacred technology to help you connect with your highest self and experience a true inner awakening.
By the regular practice of Kundalini, it helps in achieving a healthy and flexible body Pranayama and Kriyas eliminate diseases from your mind and body Kundalini practice enhances your immunity by becoming free from several diseases High self-awareness and more receptiveness Purification of body decreasing toxins Awareness of breath that enhances well being Good life discipline Real spiritual awakening Good control over energy that assists in all kind of healing. 
Yoga Anatomy at Mira Yoga Retreat is the essential bridge between the material and the spiritual. Beyond simple study, we explore the intricate mechanics of muscles, bones, and joints to unlock a safer, more refined practice.
Our curriculum emphasizes three core pillars:
Bio-Individuality: Recognizing that every body is unique and requires specific modifications.
Injury Prevention: Mastering alignment to protect the physical vessel during asanas.
Integrated Wisdom: Blending modern scientific insights with traditional yogic theory.
By understanding the subtleties of your physical form, you deepen the mind-body connection and respect your body’s inherent wisdom. This holistic approach ensures that your practice is not only effective but also a transformative journey. At Mira Yoga Retreat, anatomy serves as a conduit, strengthening your bond with yourself and the profound essence of yoga.
Introduction and significance of Anatomy and physiology in Yogic practices Introduction to Organ Systems Integumentary System Introduction to Skeletal System Joints and Skull Introduction to spine Spine disorders Spinal movements and their limitation Introduction of Pelvis and disorders Pelvis movements and their limitation Introduction of upper limb Discussion on disorders and limitations in the movements in the Shoulder girdle and elbow joints.
Pranayama is the art of mastering the breath to harness Prana, the vital life force energy. In these essential sessions, you will move beyond simple breathing to explore the "sacred technology" of the lungs and spirit. Our curriculum covers fundamental techniques such as Nadi Shodhana, Kapalabhati, and Bhastrika, each designed to purify the nervous system and balance the energetic body.
As a core pillar of your 100-Hour Yoga TTC, Pranayama bridges the gap between the physical and the meditative. By learning to regulate your breath, you cultivate the power to still the mind, enhance concentration, and unlock higher states of awareness. At Mira Yoga Retreat, we guide you through these ancient practices with precision and care, helping you build a resilient inner foundation and a deeper connection to the source of life.
Pranayama Yoga invites practitioners to explore the breath as a bridge between the physical and spiritual realms. Through intentional and mindful breathing, individuals can experience a profound sense of inner peace and heightened awareness. The various techniques in Pranayama not only enhance lung capacity but also stimulate the parasympathetic nervous system, promoting relaxation and stress reduction. As an accessible yet powerful practice, Pranayama can be integrated into daily life, offering a tool for managing stress, improving mental clarity, and fostering a greater connection to the present moment. Whether practiced independently or as part of a broader yoga routine, Pranayama serves as a gateway to self-discovery, facilitating a deeper understanding of the breath's transformative potential and its impact on overall well-being.
Introduction of Pranayama Meaning of Pranayama Definition Breathing experiment Conclusion Introduction - Meaning - Benefits - Contradictions Duration of practice - Demonstration of Kpalabhati Pranayama Preparation of Kapalabhati for students - Technique One How to do Kpalabhati Pranayama? Introduction – Meaning - Benefits - Contradictions Duration of practice - Demonstration of Sheetali Pranayama Preparation of Sheetali for students Technique One How to do Sheetali Pranayama? Introduction - Meaning - Benefits - Contradictions Duration of practice - Demonstration of Sheetkari Pranayama Preparation of Sheetkari for students Technique One How to do Sheetkari Pranayama? Introduction - Meaning - Benefits - Contradictions - Duration of practice Demonstration of Bhastrika Pranayama Preparation of Bhastrika for students Technique One How to do Bhastrika Pranayama? Introduction - Meaning - Benefits - Contradictions - Duration of practice Demonstration of Bhramri Pranayama Preparation of Bhramri for students Technique One How to do Bhramri Pranayama? Introduction - Meaning - Benefits - Contradictions - Duration of practice Demonstration of Ujjayi Pranayama Preparation of Ujjayi for students Technique One How to do Ujjayi Pranayama Introduction - Meaning - Benefits - Contradictions - Duration of practice Demonstration of Nadishodhana Pranayama Two & Three Preparation of Nadishodhana for students Techniques Two & Three How to do Nadishodhana Pranayama?
Shatkarma, derived from the Sanskrit words Sat (truth) and Karma (action), is a vital system of six purification techniques central to the yogic tradition. These sacred practices—including Neti (nasal cleansing), Dhauti (digestive purification), and Kapalabhati (breath cleansing)—are designed to harmonize the body and mind by purging physical toxins and mental clutter.
By cleansing the physical vessel, Shatkarma creates a sanctuary for deeper meditation and self-realization. These rituals facilitate the unrestricted flow of Prana, or life force energy, boosting your vitality and accelerating spiritual growth. At Mira Yoga Retreat, we integrate these techniques into our 100-Hour Yoga TTC to help you transcend physical limitations and awaken your inner potential. Embrace this transformative journey of purification to achieve a balanced, energetic, and spiritually awakened existence in the heart of Goa.
Meaning of Satkarma Contradictions s Benefits Contradictions Benefits Preparation of Jala Neti Demonstration of Jala Neti by Teacher Technique Practice with students Contradictions Benefits Preparation of Sutraneti Demonstration of Sutraneti by Teacher Technique Practice with students
Bandhas, Sanskrit for "to lock," are subtle energy seals essential for controlling the body’s life force, or Prana. By engaging specific muscle groups, practitioners redirect energy upward along the spine, fostering deep spiritual and physical awakening. There are three primary locks integrated into our curriculum including the Mula Bandha to stabilize the pelvic floor, the Uddiyana Bandha to stoke the internal fire and purify the digestive system, and the Jalandhara Bandha to regulate energy flow and sharpen focus. When mastered alongside asana and pranayama, these locks act as transformative tools that enhance core stability and inner strength. They unlock latent energy and guide you toward self-realization. At Mira Yoga Retreat, we provide the precise instruction needed to safely explore these internal seals, helping you connect with the cosmic flow and deepen your spiritual journey.
Introduction - Meaning - Benefits Contradictions - Duration of practice Preparation Demonstration Technique Practice with students Introduction - Meaning - Benefits Contradictions - Duration of practice Preparation Demonstration Technique Practice with students Introduction - Meaning - Benefits Contradictions - Duration of practice Preparation Demonstration Technique Practice with students
Mudras, translating to "gesture" or "seal," are sacred hand movements that act as a silent language for the soul. At Mira Yoga Retreat, we integrate these symbolic motions to channel energy and evoke specific mental states. By connecting fingers in patterns like the Chin Mudra for consciousness or Anjali Mudra for unity, you create bridges between the physical and spiritual worlds. These movements regulate the flow of prana, balancing emotions and sharpening concentration during asana and meditation. Mudras are more than simple gestures; they are transformative tools that allow you to tap into the energy currents within your own hands. As part of your 100-hour TTC, mastering this subtle art deepens your inner exploration and fosters a profound connection with the cosmos. Embrace this silent dialogue to unlock the full potential of your spiritual journey in the heart of Goa.
Introduction - Duration - Benefits Preparation - Demonstration Technique Practice with students Introduction - Benefits - Duration Preparation - Demonstration Technique Practice with students Introduction - Duration - Benefits Preparation - Demonstration Technique Practice with students 
Meditation is a profound mental retreat that transcends the chaos of modern life, offering a sanctuary of clarity and deep inner peace. At Mira Yoga Retreat, our sessions are designed to sharpen awareness and foster emotional equilibrium through focused breathing and mindfulness. Experienced instructors guide you beyond the physical practice, exploring the spiritual dimensions of silence to build a deeper connection with the cosmos. These techniques enhance mental clarity and emotional resilience, empowering you to carry a sense of purpose into your daily life.
Whether exploring guided sessions or transcendental techniques, this transformative journey helps dissolve anxiety and awakens your inner potential. By embracing the stillness within, you cultivate a harmonious life balanced in body, mind, and spirit. Join us in Goa to discover the life-changing power of silence and the path to true self-realization.
Introduction of Meditation/ Meaning and things Mantra Chanting with meaning and Benefits/Practice Apa Meditation with meaning and Benefits/Practice Sixty One Energy Points discussion OM Meditation with meaning and Benefits/ Practice The practice of Osho Dynamic Meditation Music Meditation Practice Dancing Meditation Practice Walking Meditation Practice Introduction of Tratak meditation/Stages /Benefits The practice of Dot Meditation The practice of Yantra Meditation Practice of Candle Meditation
Yoga relaxation serves as a vital sanctuary for the body, mind, and soul amidst the chaos of modern life. Beyond the physical flow of asana, this practice emphasizes the transformative power of deep serenity and renewal. At the heart of this experience is Savasana, or Corpse Pose—an intentional act of surrender where you lie in stillness to activate the body’s natural healing processes.
Coupled with mindful breath awareness and Pranayama, these techniques lower stress and infuse the cells with vital oxygen. Relaxation is not a passive escape but a profound inward journey that builds resilience, improves sleep, and restores emotional balance. By dedicating time to stillness, you cultivate a sacred space of clarity and inner peace, unlocking a reservoir of energy that enriches every aspect of your life and fosters a deeper connection with your true self.
Point-to-Point Movement and then Stillness Point-to-Point Tension and Relaxation Entire-Body Tension and Relaxation Point-to-Point Relaxation Selective Tension and Relaxation of Body Parts More Detailed Point-to-Point Relaxation with Visualization of Pure White Divine Light at the Cardiac Center Detailed Point-to-Point Relaxation with Spinal Breathing and "So-Ham"
Mantras are profound tools for spiritual resonance, acting as sacred vibrations that align your frequency with the universe. During your 100-Hour Yoga TTC, you will explore the depths of Sanskrit syllables and phrases, uncovering their meanings and transformative power. Beyond simple repetition, mantras serve as a "mind-tool" to anchor focus, dissolve distractions, and set powerful intentions before practice.
These vibrations are integral to Tantra Yoga, helping bridge the gap between individual consciousness and the divine. By practicing regular chanting, you ingrain these sacred sounds into your awareness, fostering gratitude and spiritual direction. Learn the art of precise recitation and timing to harmonize your spirit, allowing mantra practice to become a rhythmic gateway to self-realization and a deep connection with the infinite.
Hatha Yoga Manra - Yogena Schitasya Padena Vacham Om Asato Maa Sad-Gamaya, Tamaso Maa Entire-Body Om Saha Na bhavatu, Saha Nau Bhunaktu Aum mantra - Aum…Aum..Aum Gayatri mantra - Om Bhur Bhubah Swaha Ganesh mantra - Om Vakratunda mahaakaaya Guru Mantra - Guru Brahma Guru Visnu Astanga Vinyasa Closing Mantra - Swasti prajaabhyah paripala Avahu Purusa Karam, shankha Vande Gurunam Charanara Vinde Astanga Vinyasa Closing Mantra - Swasti prajaabhyah paripala
Explore the profound intellectual and spiritual foundations of your practice. In our Yoga Philosophy modules, we journey through the ancient wisdom of Patanjali’s Yoga Sutras, the Bhagavad Gita, and the transformative Eight Limbs of Yoga. This study is designed to bridge the gap between physical asana and the true essence of a yogic lifestyle.
By diving into these timeless texts, you will gain a deeper understanding of the mind, the ego, and the path to inner liberation. These sessions challenge you to apply yogic principles to modern life, fostering ethical living and spiritual clarity. At Mira Yoga Retreat, we don’t just teach you how to do yoga; we guide you on how to live yoga, transforming your perspective and anchoring your journey in centuries of sacred tradition.
Yoga Sutra - discipline, types of thoughts, God 7 Chakras – Muladhara, Swadhisthana, Manipur, Anahata, Visudha, Anjya, Sahasrara Three types of gunas – Satva, Rajas & Tamas Three types of body< – Sthula, Sukhma & Karana Types of Yoga (Hatha, Karma, Bhakti, Astanga) What is yoga? Introduction of Yoga What is philosophy? What are the obstacles to yoga? What are the causes of pain? What are the eight limbs of Yoga? Exercises Exam
The Teaching Methodology module at Mira Yoga Retreat is the essential bridge between personal practice and professional leadership. We focus on developing your unique voice, empowering you to lead with confidence, clarity, and heart. You will master the science of intelligent sequencing, learning how to build safe, progressive flows that cater to diverse skill levels and body types. Our curriculum covers the nuances of effective demonstration, professional ethics, and the art of verbal instruction.
Through regular peer-to-peer teaching sessions, you receive constructive feedback in a supportive environment, allowing you to refine your adjustments and class management skills. We emphasize the sacred responsibility of the teacher-student bond, grounding your future career in authenticity and compassion. By the end of your training, you will be equipped with the practical tools and creative inspiration needed to design transformative yoga experiences and share your passion with the global community.
Structuring and sequencing poses Sanskrit names of poses Manual / verbal adjustments Modifications with props Space considerations Time considerations Age considerations
Whether you are simply training or attending a structured 100-hour YTTC in Goa, every moment is learning for you. Goa with its unspoiled raw beauty, tranquil beaches, and vibrant culture provides a place to put your theory into action outside the classroom you are taught to live yoga less metaphorically and more in the now, through guided excursions, beach meditations, dawn workshops, and awareness walks. They help you slow down, be in this moment, and be mindful from the inside.
Ocean energy and coastal fresh air, stable feelings, a clear mind, and feeling powerful. Each experience has been filtered in a way that it will assist you with your learning and development. growth in the shala, growth in nature, and silence—each step you take beyond your class as part of your yoga TTC in Goa will work.
To maintain the sacredness of our 100 hours of yoga teacher training programs in Goa, we would kindly request you to abide by the following arrangements.
Clean & Calm Surroundings: No smoking, alcohol, or any intoxicating substance inside the external premises to live a pure and yogic life. Punctuality: Time is a sacred resource. Students must arrive promptly for all sessions; late arrivals will not be permitted entry to ensure an undisturbed meditative environment. Respect & Presence: We expect a high level of discipline and heartfelt respect toward all teachers and fellow seekers. Full attendance is mandatory for course certification. Active Participation: All classes must be attended in order to successfully complete the 100-hour yoga TTC Mindful Responsibility: Please be mindful about the communal spaces and maintain cleanliness in your home and communal spaces. Serene Living Facility: The hostel is exclusively for registered students to maintain peace and concentration without any distractions Ashram Policy: Ashram accommodations are reserved exclusively for registered students to preserve a focused, quiet atmosphere for study and reflection.Mira Yoga Retreat is dedicated to upholding the highest global standards of professionalism and safety. In strict accordance with Yoga Alliance guidelines, we implement the following core policies to protect our community:
Safe & Inclusive Space: Zero-tolerance for harassment, discrimination or any inappropriate behavior towards any student (we believe in a safe place for everyone) Anti-Retaliation Safeguards: We foster a culture of transparency and courage. This policy serves as a shield for any individual who reports a violation of our code of conduct, ensuring they are protected from any form of defilement or negative consequence for upholding the integrity of the school. Professional Etiquette: In order to graduate from the program, attendance and participation are mandatory for all 100-hour YTTC in Goa students.As much as we want everyone to attend our 100-hour yoga teacher training in Goa, India, we understand that travel and life plans change. All advance deposits are non-refundable to keep group size small and preserve the quality of teaching. However, we have flexible arrangements to help you with your yoga practice and secure your booking:
Defer Your Training: If you are unable to attend your scheduled batch, you can transfer your enrollment into the same course within one year of your original enrollment date. Transfer Your Spot: You can also transfer your reservation to a friend or another student who wants to go in place for the 100-hour YTTC in Goa. Thank you for your understanding and collaboration! Our commitment to these policies allows us to create a place where all students can be engaged, focused, and well supported. We will meet in Goa, and we want to be part of the transformative journey for you.
Your first teacher training can feel slightly daunting. Have some vital questions and their answers to get you ready for your 100-hour yoga TTC.
No prior experience is required. Whether you are a beginner or an intermediate practitioner looking to dive deeper into the practice, this program is for you. In simple terms, the course starts from the basics—postures, breathing, and philosophy—and builds step by step. This means anyone with genuine interest can join and learn comfortably. Many students attend without ever taking a yoga class before.
Yes, you do get a certificate, which you can use for your yoga learning journey, and this certification can be used as a step towards further Yoga Alliance training upon completion, depending on the outcome.
A 100-hour course is a mini foundational program to becoming a yoga teacher, and the 200-hour one is an entire certification that must be completed in order for you to be a registered yoga teacher.
You should pack light and practical items for daily comfort. This includes 5–7 sets of breathable yoga clothes, a reusable water bottle, notebook, slip-on shoes, and a universal power adapter (India uses 230V). A yoga mat is optional as one is provided. Bring a white outfit for the opening ceremony and adjust clothing based on the season. All meals, study materials, and accommodation are included.
Please check the course fee in mid section of this page.
Yes, absolutely. Goa is very safe, especially at peaceful retreat places like we have.
The schedule is structured, balanced, and immersive. Your day starts early with Hatha yoga, followed by pranayama and breakfast. Later sessions include Kundalini yoga, meditation, philosophy, and anatomy. Evenings are free for rest or reflection.
Yes, you can plan your stay flexibly.Based on availability, early check-in or late check-out is possible. Please inform us in advance.
Most students use a Tourist e-Visa. In simple terms, this is the easiest option. You apply online and usually receive approval within 72 hours. The visa allows stays up to 90 days, which is enough for the course. You can mention “yoga retreat” as your purpose of visit.
After booking, we will provide you with arrival instructions that include airport and transportation details for your 100 hours of yoga teacher training programs in Goa
My time at Mira Yoga Retreat was truly transformative. The teachers' depth of knowledge and the serene environment helped me connect with yoga on a much deeper level.
The 100-hour course provided the perfect foundation for my yoga journey. The small class sizes allowed for personalized attention from the teachers.
Mira Yoga Retreat stands out for its authentic approach to yoga. The teachers truly embody what they teach, creating a magical learning environment.
