100 Hours Training

Samast Yoga is an affiliated Yoga school with Yoga School Alliance,USA. We offer 100 hours traditional Hatha and Ashtanga Yoga Teacher Training. This 100 hour course serve a purpose of making one equipped with enough knowledge to become a beginner teacher of Yoga. The 100 hours will create awareness of yoga and help you find joy in your practice at a pace that is convenient for you.

This short term yoga course is for students who do not have the time to do a longer duration course. Please note that it is a very basic course. It only equips you with a basic knowledge of yoga and moreover opens doors to complete the 200 hours TTC.

What’s Ashtanga Yoga

“Aṣṭau” means eight, “āṅga” means limb.
Yoga is 99% practice and 1% theory
The soul is never born nor does it die
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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.

What’s Hatha Yoga

Hatha Yoga means “union through discipline of force”
The pose begins when you want to leave it
Inhale the future. Exhale the past
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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 us all. Through Hatha Yoga, we can create balance and unite opposites. Hatha teaches us 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 by skillful breathing and meditation practices.

Yoga Philosophy

  • The History and Origin of Yoga
  • Patanjali Yoga sutras and 8 limbs of Yoga
  • Introduction to Six Indian Philosophies
  • Introduction to Ayurveda
  • Introduction to the key ancient texts of the yogic path
  • Understanding the foundational teachings of Yoga and Vedanta on Life
  • Yogic Ideas and concepts
  • Indian culture and Spirituality

Anatomy , Physiology and Understanding the Body

  • Systems of the body
  • Muscle and physical physiology
  • Benefits and contraindications of Yoga practices
  • Detailed explanation of chakra, Nadis and Vayus

Asanas – Hatha and Ashtanga

  • Hatha yoga postures with adjustments and alignments
  • Different styles of sun-salutations
  • Benefits of asanas with its sanskrit meanings
  • Bandhas , mudras and shat karmas

Kriyas (cleansing techniques)

  • Rubber-neti
  • Jalaneti
  • Kapalbhati – cleansing the lungs

Pranayama (breathing techniques)

  • Different breathing techniques with explanation of its benefits and contradiction
  • It benefits all the muscles of respiratory system


  • Practice of Different Meditation techniques
  • Yog Nidra
  • Silence Practice

Mantra Chanting

  • Meaning , understanding and learning by heart most important mantras with chanting

Teaching Methodology

  • Guidelines as a Yoga Teacher
  • Developing your Voice and the use of vocabulary
  • Class Management
  • The art of using music with teaching


  • Teaching Practice to small groups under observation of experienced teachers
  • Observing & Providing Feedbacks

Daily Schedule

  • time07:00 – 09:00 Kryias, Pranayama, Asana Practice
  • time09:00 – 10:00 Breakfast
  • time10:00 – 11:30 Yoga Philosophy
  • time11:30 – 13:00 Alignments/The Art of Teaching Methodology
  • time13:00 – 15:00 Lunch
  • time15:00 – 16:00 Anatomy and Physiology
  • time16:00 – 17:30 Therapeutical Hatha/Vinaysa
  • time17:30 – 18:00 Break
  • time18:00 – 19:30 Meditation
  • time19:30 – 21:00 Dinner
  • Certificate of completion by Samast Yoga, Rishikesh
  • Shared accommodations AC Rooms with attached bathroom
  • Three yogic-vegetarian delicious meals per day plus morning herbal tea
  • In House free wifi
  • Welcome bag full of Course material
  • Two samast Yoga t-shirts
  • Outdoor excursions to the caves, temples, waterfalls, mountains, rafting in rishikesh on Sundays
  • Full guidance of senior experienced and dedicated faculty
  • Teaching opportunity will be provided to students at samast yoga retreats
  • Free taxi pickup from Dehradun Airport
  • A free Ayurvedic massage

$699 USD required to hold your spot for 100 Hours Training​

  • Course fee will not be refundable, only in the case of emergency students can join another batch within 1 year