56 Days 500 Hours Intensive Yoga Teacher Training in Goa, India

  • location Upaya Yoga Center, Arambol Beach, Goa 403524, India

56 Days 500 Hours Intensive Yoga Teacher Training in Goa, India

Yoga Teacher Training India

Upaya Yoga is happy to offer you a 500 hours yoga teacher training course at its Goa center. Upaya is a Registered Yoga School with Yoga Alliance and has an expert team of teachers and assistants to ensure that you learn from the best. You can connect with the teachers and get a deeper understanding of your curriculum as well. The experience gives you a great way of finding eternal bliss, peace, and the gift to share the yogic lifestyle with others.

56 days with instruction in English
Spoken languages: English;
The maximum participants in the group is 24


Yoga, meditation, pranayama, and chanting

Teaching techniques and practice teaching lessons

Eligibility to register with Yoga Alliance upon completion

Daily saatvik meals, unlimited drinking water, and welcome dinner

Free pick up from the nearest airport or train station

Complementary Upaya yoga bag and T-shirt

55 nights ashram accommodation

Teacher training manual

Skill level

  • Advanced

Retreat Style

  • Hatha Yoga
  • Vinyasa Yoga
  • Ashtanga Yoga
  • Nidra Yoga
  • Karma
Have a Question about this Retreat?    Ask Now



Upon completion of this yoga teacher training, students are eligible to register with Yoga Alliance as Registered Yoga Teachers (RYT®). Registration with Yoga Alliance provides a globally recognized credential.


The Upaya yoga teacher training program is an all-inclusive, 500 hours course that meets the standards of Yoga Alliance. The program is especially sketched out by the team of gurus at Upaya to introduce students to their journey of evolving into expert yogis and able teachers. The course paves a path for its students to transform into becoming a yoga teaching expert and the program includes skilled teachers to provide students a strong foundation in Hatha and Ashtanga yoga.

Upaya has designed the program to be an enjoyable, unperturbed, and enlightening experience. Students need to be ready, both spiritually and physically as the classes have various rigorous sessions as well as calmer and more healing sessions. Upaya serves and recommends a saatvik (yogic) diet to expand your sense of well being.

Yoga is a science that has infinite possibilities because the more you practice, the more enlightenment you receive; and you realize that it is you who holds the key to living a fulfilled life. If you’re willing to enroll in the 500-hour yoga teacher training, it may be a given that you’ve undergone a 200-hour program.

Now, it’s time to expand your knowledge by committed training and participation in expert workshops. This course offers the opportunity to deepen your understanding of advanced asanas, advanced pranayama, and meditation. The course will provide you knowledge of advanced yoga teaching skills as well as an understanding of deeper yoga philosophy.

The 500-hour yoga teacher training is a level two advanced yoga teacher training course. This two-month-long residential course is an intensive course which takes place at Upaya's yoga ashram in Goa.

The course provides an advanced level of intensive training in multi-style yoga teaching; Hatha, Ashtanga, and Vinyasa yoga. The more difficult, yet immersive 500-hour yoga training will help you find and hone your unique teaching style and voice. Prepare for an insightful yogic journey!

After the completion of the 500-hour yoga teacher training in India, you will be able to teach yoga to beginners as well as advanced level students in your classes. You will gain more experience in yoga, so you can become a more experienced and knowledgeable yoga teacher.

You will also be able to teach yoga with more confidence. You will learn very useful and practical anatomy and physiology of asanas and you will learn how to apply this knowledge in your teaching classes.

This advanced 500-hour yoga teacher training course is suitable for:

  • 300-hour yoga teacher training graduates
  • Existing yoga teachers
  • Serious yoga practitioners
  • Those who want to be experts on hands-on adjustment on yoga postures
  • Those who want to make their own retreats and teacher training course

Course information

  • You are expected to have a minimum daily practice of 3 hours asana, 10 minutes pranayama, and 20 minutes of meditation
  • You will have the opportunity to teach with your fellow trainees under supervision from a senior teacher
  • The classes would be a fusion of Hatha yoga of Sivananda, Ashtanga Vinyasa, and Iyengar- based teachings
  • You will receive a certificate of completion and eligible to register with Yoga Alliance and International yoga federation


To join the Upaya Yoga 500-hour yoga teacher training (Level 2), you must meet the following requirements:

  • You should be a graduate of a 200-hour level yoga teacher training from a registered yoga teacher training school.
  • You should be physically and mentally fit to follow this intensive teacher training course.
  • You must be ready to adjust to the simple lifestyle of the yoga ashram.

Yoga teacher training curriculum

The program at Upaya Yoga is designed and aimed at producing skilled and motivating yoga teachers that are proficient in the ancient practices of the yoga sutras and can impart this knowledge to their students. The yoga teacher training curriculum is based on the five points of this art which can be understood as the practical application of the four traditional paths of this art.

A rigorous daily session includes two meditation sessions and two yoga classes which are then followed by two lectures, concluded with one hour of service to the center. With one day a week, lecture free. This philosophy forms a part of an extensive curriculum.

The aim is to offer you a better understanding when you teach a yoga class and clarify each query or confusion that may arise during the class. There will be time for sharing after teaching practice with the group.

The Hatha yoga and Vinyasa flow sessions have an alternate day morning and evening switching schedule for a very specific reason. You will learn about them and Upaya will clarify the reasoning behind each posture on the same day. During the morning and evening classes, students will assist with the main teachers.

In the last week of training, students will have a dedicated class for one hour or a one-and-half hour with a dedicated teacher, who will be there to just watch you. If there is anything you need to work with, the teacher will guide you before your certificate.

Ashtanga yoga

Ashtanga in Sanskrit means eight limbs, mentioned in Patanjali’s Yoga Sutra. This technique of yoga contains harmonizing the breath with a succession of postures. This process produces powerful internal heat and a plentiful, cleansing sweat that purifies muscles and organs. The result is enhanced circulation, a nimble and strong body, and a composed mind.

Ashtanga yoga contains different groups of asanas and teachings on Vinyasa, drishti, bandhas, mudras, and philosophy. This is a great chance for students to practice and know their level of ability; in a supportive group environment and with the inspiration and guidance of a guru. Ashtanga can be a perfect foundation for home practitioners and also those who want to teach professionally once they know the arrangement of poses.

Hatha yoga

According to Patanjali’s Yoga Sutras, there are eight limbs of yoga. Out of which the only one involves postures (asana). Hatha means forceful or determined in Sanskrit. Hatha yoga includes a set of asanas (postures) that are designed to align your body. These postures are designed to line up the physical channels of the body so that energy can easily flow (especially in the spine).

The word Hatha is translated as "Ha-"; the sun, which is masculine and "Tha-" the moon, which is feminine; which in turn represents the balance in nature and also within everyone. Through Hatha yoga, you can create balance and unite opposites. Hatha teaches the balance of strength and flexibility in each pose. It has immense health benefits and is an efficient way to distress.

The teachers at Upaya believe Hatha to be a powerful tool for self-realization and transformation; teaching them various techniques to master control over the body through skillful breathing and meditation practices.

ALL ABOUT ASANAS: Posture detailed

Asana Practice

The program at Upaya is designed to offer its students a solid foundation in Ashtanga and Hatha yoga, focusing on the right alignment of the yogic postures. A daily asana practice class gives the students an opportunity to practice their own asanas and helps to build deep insight into the various forms and postures.

The daily in-depth practice with individual corrections comprises of the Surya Namaskar (sun salutation), multi-style yoga postures, 100 asanas variations (from intermediate level to advanced), posture alignment, deep relaxation, and release of blocked energy. Training sessions are suitable for all age groups.

In addition to daily asana practices, practice teaching, and posture break-down; your lessons will include the main benefits, modifications, and contraindications of each posture.

Yoga Philosophy

Classical yoga philosophy is intertwined all through the course and you will receive knowledge about Patanjali’s Yoga Sutras, allowing you to compare classical and modern yoga; understanding the true meaning of yoga.

These sessions provide a great insight into the views of others and help reflect on your knowledge and all that you have learned. In turn, you will learn how to imbibe these ancient philosophies into your own life, and will eventually experience unison of the body, mind, and soul. You will also receive a talk on yoga from the Bhagawat Gita, a treasured Indian text considered to be an ancient guru and a life coach.


Pranayama is one of the five principles of yoga or the science of breath control. It expands lung capacity by relaxing the nervous system and balancing the two hemispheres of the brain. Pranayama is the science of breath control, it expands lung capacity by relaxing the nervous system and balancing the two hemispheres of the brain. The art of Kapalabhati (lung cleansing exercise), Anuloma Viloma (alternate nostril breathing), and Samanu (mental cleansing of the nadis) will be taught.

Focusing on the rhythm of your breathing and becoming familiar with it is the essence of pranayama. This is a vital feature of yoga and is often ignored as most give importance to just physical practice. Pranayama is an excellent way to de-stress. By practicing pranayama, you will build spiritual and emotional power to sustain a healthy life each day.


Cleansing will purify the system and allow the breath to run easily. Explanation and demonstration of Tratak, Neti, Kapalabhati, Dhauti, Nauli, and six classical purification exercises for the various parts of the body; namely the eyes, nose, air passages, esophagus and stomach, abdominal organs, and large intestine exercises and their effects will be shown. Individual instruction will be provided.

Yoga Anatomy

An introduction to the major body systems is given. The effects of asanas and pranayama on the cardiovascular system, muscular systems, digestion, skeletal, respiration, and endocrine system are explained in detail to the students. Diet and nutrition facts are also imparted for a better understanding of the anatomy. These classes will give you a deeper understanding by observing the mechanism of every posture.

The purpose is to give you knowledge of anatomy so that you leave with a better awareness of your own body. During the lessons, you will lay emphasis on how to adapt your practice by recognizing your weaknesses. These may be due to a lack of strength or flexibility in a particular area.

You will learn preparation techniques to make improvements in your practice. Throughout the classes, the assistant teachers provide you with complete personal attention to support you.

Centering Yourself

Begin your transformation journey through the daily exploration of yourself! This is about self-growth and includes the roots of yoga; simple and effective with coaching tools.

Teaching Techniques and Practice Teaching

In these hours, you will learn and practice valuable tools and teaching methodology that will support you in becoming a powerful teacher. You will imbibe the ability to address a large group as well as learn to connect with each student in your class.

You will explore the use of your voice, language, body language, visualization, ability to connect with your students confidently through verbal cues, the use of props, effective demonstration, and acute observation with safe and effective physical adjustments.

Yoga Successful Business

You will study and learn to effectively nurture and preserve abundance through your yoga teaching career. The end of your training session will equip you with a complete resume to immediately begin promoting yourself as a yoga teacher.

What will you learn during this training

  • How to give a solid and clear demonstration
  • How to give clear instruction (working with voice)
  • Proper alignment of postures
  • Yoga anatomy
  • Hands-on adjustment
  • How to avoid common injury during practice
  • How to jump backward and forward (Vinyasa flow)
  • How to use props for better postures (as recommended by B.S.K. Iyengar)
  • Mantra chanting
  • Yogic breathing (pranayama) and their benefits
  • Yogic body cleansing (Kriya yoga)
  • Mudras, bandhas, and their benefits
  • Yoga philosophy (Patanjali Yoga Sutra)
  • Ayurveda and yoga principle
  • Assisting yoga class with other teachers
  • Observation
  • How to teach 45 to 90 minutes class
  • How to teach a one-to-one class
  • How to teach more than 10 people in a class
  • Yoga career and business

Daily Schedule

  • 06:30 - 07:30 Chanting, pranayama, and meditation every day
  • 07:30 - 09:00 Hatha yoga (Mondays, Wednesdays, and Fridays) or
  • 07:30 - 09:00 Ashtanga Vinyasa (Tuesdays, Thursdays, and Saturdays)
  • 09:00 - 10:00 Breakfast
  • 10:00 - 11:00 Alignment and adjustment
  • 13:00 - 14:00 Lunch
  • 14:00 - 15:00 Self-study and self-care
  • 15:00 - 15:45 Karma yoga
  • 16:00 - 16:30 Yoga Nidra
  • 16:30 - 18:00 Teaching practice
  • 19:00 - 20:00 Dinner
  • 20:30 - 21:30 Sharing and question and answer, night meditation, live music concerts, watching your teaching practice or yoga movie on the screen (this is only on alternate days)

Note: The schedule can be changed according to group and weather. Sundays will be your holidays.

What is included

  • Accommodation for the entire course duration (include the night prior to the course start and the last night of the course)
  • Accommodation and food
  • 3 daily meals
  • Welcome dinner
  • Free unlimited filtered water
  • Training/retreat fee
  • Daily yoga practices
  • Daily meditation sessions
  • Certificate of completion
  • Upaya yoga bag
  • Upaya yoga t-shirt
  • Wi-Fi
  • Free pick up from Goa airport
  • Room cleaning
  • Toilet paper
  • Towels

What is not included

  • Visa expenditure
  • Flight/Bus/Train traveling expenditure
  • Airport drop-off
  • Personal expenditure
  • Excursion
  • Surfing
  • Insurance

Additional Details


  • Check-in Time:09:00
  • Check-out Time:12:00

Nestled among palm trees and tropical gardens, only a one minute walk to the sea, Upaya Yoga Center's school in North Goa offers a welcoming and comfortable location in natural tranquil surroundings, giving yogis the perfect balance. Upaya Yoga Center offers various kinds of accommodation including eco-hut, non-AC room, and AC room or shared options with a choice of sea, river, or garden views. Please note availability of rooms is based on first come first served.

The yoga shala at the center is located on the roof with views of the sea, river, and hills. It is surrounded by coconut trees and built of natural materials, thus providing a sense of unison with the surroundings and is just a one minute walk to the beach.

Upaya Yoga Center is situated at Arambol Beach, the perfect location for a pure and enriching yogic learning experience as well as an energizing yet relaxing spot. You could enjoy a swim, bask in the sun, or simply meditate.

The team at Upaya Yoga have taken the utmost care in creating an environment most constructive and idyllic for yoga teacher training and workshops for its gurus and students. They endeavor to provide the most relaxing environment to learn and absorb spiritual knowledge and at the same time relax after classes and enjoy the ambiance as you practice and develop your teaching skills.

All rooms are based on single occupancy. Double occupancy is only allowable if you are registering along with your friend or family and you both wish to share the same room. For sharing options kindly contact Upaya Yoga Center.


Overlooking a beautiful winding river and surrounding hills, the rooms have one double bed, private bathroom, and fridge. Suitable for double or single occupancy.


Set among the tropical gardens, the rooms have one double bed, private bathroom, and fridge. Suitable for double or single occupancy.


  •  Air-conditioned rooms
  •  Garden
  •  Yoga shala
  •  Free Wi-Fi
  •  Library

Retreat location

One dreams of the perfect location when it comes to learning yoga that speaks of tranquility and peace. Goa is a perfect and idyllic infusion of such an environment; the breathtakingly beautiful azure beach and salty air will envelop you into a certain calmness of the soul. You are in for a world of experience in Goa. The blissful environment will encourage your skills to develop and is thus, by far, one of the most popular yoga retreat destinations in the world.

There is a beauty in connecting with the self in such a pure and unadulterated setting when the only sound is the sea. The natives of Goa are heart-warming people and speak English among other prevalent languages. Goa exuberates love which makes it one of the most favored destinations for yoga training. Upaya Yoga Center is located at Arambol Beach, nestled in the shade of palm trees and tropical fauna just a one-minute walk to the sea.

Upaya Yoga teachings are different from many other yoga schools as they focus on the full spectrum of the yogic path and ashram life, not just asanas (postures). The course also covers alignment, adjustment, anatomy, and teaching practice.

Students will get to experience meditation, breathing (pranayama), cleansing, chanting, Mauna (silence), Pooja (worship), kirtan (sacred singing), and other important aspects of the yogic path. Upaya offers the perfect balance of comfort and tranquility in a natural setting for your yoga practice.

Things to Do


During your free time, you can go swimming on Arambol beach. Also, you can borrow books from the library if you would like to take them to your room so you can spend some time reading and studying.


Upaya Yoga Teacher Training offers spa treatments at an additional cost.


Upaya Yoga Center aims to serve complete saatvik food during the course, which includes two hot vegetarian meals a day (lunch and dinner) and breakfast in the mornings. You could also enjoy the local Konkani food in restaurants in Arambol and close by in Mandrem. In all, three wholesome pure vegetarian meals are served every day (except Sunday).


Porridge, muesli, brown bread, fruit salad, sprouts, nuts, salads, coconut water, herbal tea, coffee, and milk. Upaya Yoga Center may also serve a traditional Indian breakfast.


Traditional Ayurvedic Indian thali, including rice, chapati (Indian bread), vegetables, salad, sprouts, beans, yogurt, and lentils.


Combination of healthy Ayurvedic Indian food, cooked vegetables, raw salad, fruit salad lentils, and herbal tea. Other items may be ordered separately from the menu.

All of the food served is strictly vegetarian with no exceptions. They do not offer any non-vegetarian food, including eggs. All of the food is well balanced and protein rich.


Upaya Yoga Center is very passionate about the quality of their water because after all, more than 70% of humans' physical body mass is water. With the importance of this in mind, Upaya Yoga Center has installed an Exalted Stream water filter system.

The water filter is designed by a great innovator, Ajay Sultan, and provides pure and biological active water which is structured, bi-polar magnetized, alkaline, and contains added minerals and trace amounts of antioxidants. This water has detoxifying, healing, and rejuvenating properties. Upaya Yoga Center uses this water for drinking and cooking the food to keep you pure and healthy at Upaya Yoga Center.

In a nutshell

The food will be pure vegetarian, Ayurvedic, raw, with sprouts, salads, lots of greens, nuts, beans and pulses, brown bread, porridge, muesli, along with Indian food like rice, chapatti, Indian curry, and daal. You will have the option to drink coconut water, soy milk, herbal teas, chai healthy food, raw healthy food, and upper food options.

food image
food image
food image
food image
food image
food image
food image
food image
food image
food image
food image
The following meals are included:
  • Breakfast
  • Dinner
  • Drinks
  • Lunch
The following dietary requirement(s) are served and/or catered for:
  • Ayurvedic
  • Raw Food
  • Vegetarian
  • Yogic
The following drinks are included:
  • Water

Meet The Instructors

instructor image

Praba, Alida, Dr. Anita, & Others


Praba was born into a family of yogis who practice in the Ashtanga style that characterizes the south Indian yoga tradition. He is a talented teacher and teacher trainer and has been teaching for over six years. Through expert adjustments and a deep understanding of asana, his students’ abilities, and injuries, he is able to push his trainees to the next level in their personal practice as well as their own teaching.

Alida Maugeri

Alida is Italian originally from Catania. Her journey into yoga started four years ago in London to eventually bring her to India in the search for a superior meaning beyond this now worldwide acclaimed word yoga. She now firmly believes that yoga is a secure way for self-discovery, personal growth, and positive changing. Alida’s class aim to guide the practitioners closer to the self by moving into a flow where breath and asana can harmoniously merge together.

Dr. Anita Rawandale

Dr. Anita Rawandale (Urja) is a graduate in the ancient medical science of India that is Ayurveda. She completed her B.A.M.S. degree from University of Pune, in 1995. She has been working for many years at Osho Commune International Department of Health and Healing. She has developed the passion for teaching the healing body arts and yoga therapies. She has been working with many private organization and Institutes including Shaki Ayurveda Latvia, Suryamarga Yoga (Italy), Osho Kivani (Italy). She has trained students under her personal attention in Korea, Netherlands, Germany, France, Spain.

Prem Bahadur Shah

Prem was born in Lumbini in west Nepal. Before moving to India three years ago, he completed his studies in Art but he still enjoys painting, playing guitar and flute in his free time. Prem joined Upaya Yoga more than a year ago and since then he has been a precious addition to our team. His creativity and caring personality manifest every single day when is preparing pure and delicious yogic food for our students. He never stops smiling to anyone who crosses his way. However cooking is not the only passion that Prem is sharing with us and our guests.


Prachi was born in the northern part of India, Rajasthan. In her home state, she completed a master’s degree in sociology because she was intrigued by the different parts of human lives and how it affects social interaction. After this, she was still hungry for knowledge and finished a bachelor’s degree in education which gave her the opportunity to teach in secondary school, where she taught Hindi classes. She started her spiritual journey when she moved to Pune, where she lived near to the Ashram of Osho. She actively followed and practised Osho’s teachings daily for two years.

Dr Nitin Patil

Dr Nitin Patil born in Kolhapur, interested in Ayurvedic herbal medicines since childhood is what brought him to study deeper in the philosophy of Ayurveda. He runs his Ayurvedic hospital in Kolhapur with specialized Keralian detox healing procedures. His interest in the anatomy of the human body got him interested to teach yoga students a deep understanding about yoga postures, alignments, deeper understanding about. His deep understanding knowledge and experience in Ayurveda make him the perfect member of the Upaya Team.

Prashant Pandey

Prashant Pandey is a yoga teacher, therapist, astrologer, and acupressurist by profession with experience of 23 years in the field of yoga teaching. He belongs to Bihar School of Yoga and Bihar Yoga Bharati, Munger, Bihar. He was introduced to practice yoga in 1991, at the young age of 20 through a Health Management Course conducted by Bihar School of Yoga. At the age of 25, he was given the first opportunity to serve, as a part of the team, for Jail-Yoga-Program (Prison yoga program) in various central prisons in Bihar state to teach yoga to prisoners serving life imprisonment.

Ayush Sharma

Ayush discovered yoga in his childhood when he started to perform asanas as if it was a new game. Very soon this game transformed into an inexhaustible challenge and a spontaneous drive to learn more. Hence, despite the young age, he decided to move from his hometown near Delhi to Upaya in Rishikesh. As he was under the guidance of his father, Prem Krishna Ananda, and he was surrounded by like-minded people, the center proved to be the ideal environment for his yogic learning and personal growth.

Ruchira Pandey

Ruchira Pandey is a Yoga Teacher & Therapist by profession with experience of 23 years in the field of yoga teaching. She belongs to Bihar School of Yoga and Bihar Yoga Bharati, Munger, Bihar, India. She was introduced to practical Yoga in 1983, at the young age of 12 through first children course conducted by Bihar School of Yoga. She has led Ashram Lifestyle for 10 years (1995 – 2005) under the surveillance vision of her Guru (Spiritual Master) Swami Nirananjananda Saraswati, the Chief Patron of Bihar School of Yoga and Chancellor to Bihar Yoga Bharati, Munger, Bihar, India.


Have a Question about this Retreat?    Ask Now

Location Upaya Yoga Center, Arambol Beach, Goa 403524, India

Arrival by bus

Connectivity is good throughout the area and fares are low. It’s also a great way to see various towns and cities. Goa’s public transport largely consists of privately operated buses linking the major towns to rural areas.

Government-run buses, maintained by the Kadamba Transport Corporation, link major routes and some remote parts of the state. However, public transport in Goa is less developed, and residents depend heavily on their own transportation, usually motorized two-wheelers, and small family cars.

Arrival by train

If you arrive by train, there is a free pick up service provided by Upaya Yoga Center.

retreat location
retreat location
retreat location
retreat location
retreat location
retreat location
retreat location
retreat location

Booking And Cancellation Policy

  • A reservation requires a deposit of 15% of the total price.
  • The deposit is non-refundable, if the booking is cancelled.
  • The rest of the payment should be paid 14 days before arrival.

More Retreats in Asia and Oceania

Have a Question about this Retreat?    Ask Now

Booking Amount is:


Price From


Select your package:

payment secure

You can guarantee your booking through amayaan.com. All major credit cards supported.


Why choose Amayaan.com

Best Price Guaranteed.
1000s of retreats worldwide
Live virtual Retreat planners for you
customer care Friendly and live customer care
convenience Zero convenience fee.
Reserve with minimum deposit
Secured transaction
Cancellation Protection
Multilingual Retreats