Foundation · beginners welcome
100-hour Yoga Teacher Training
Build a correct, safe foundation, and try teacher training before committing to 200 hours.
- Live classes
- 15 × 60 minutes
- Group size
- 1–6 students
- Valid for
- 90 days (about 5 weeks recommended)
- Price
- $220, paid once
About this course
The 100-hour course is the first half of the 200-hour syllabus: asana with alignment, pranayama, meditation, basic anatomy, the cleansing practices and an introduction to yoga philosophy. It suits complete beginners, people who cannot take a month off, and long-time practitioners who want their foundations checked by an experienced teacher.
Styles: Hatha, Ashtanga Vinyasa, Vinyasa
Who it is for
- Complete beginners who want to learn yoga properly from the start
- People who want to try teacher training before a full 200-hour course
- Regular practitioners who want their alignment and breathing corrected
- Fitness trainers, physiotherapists and therapists adding yoga to their work
Before you start
None. Reasonable health and a mat at home are enough.
What you will be able to do
- About 25 classical Hatha postures, with alignment, props, counter-poses and precautions
- Sun Salutations A and B and the standing sequence of the Ashtanga primary series
- How breathing works, and the classical pranayama techniques with their contraindications
- A short daily meditation habit you can keep, and how to sit comfortably
- A working knowledge of the respiratory and digestive systems and the chakra model
Syllabus
What the live classes cover. Your teachers adapt the pace to the group.
Asana
- Hatha Sun Salutation
- 25 Hatha postures with alignment and adjustment
- Ashtanga Sun Salutations A and B
- Ashtanga standing sequence
- Counter-poses and relaxation
Pranayama
- The science of sitting
- Abdominal, thoracic and full yogic breath
- Nadi Shodhana, Anulom Vilom and Ujjayi
- Bhastrika, Sheetali, Sheetkari and Bhramari
Meditation
- Short guided practices (2 to 5 minutes)
- Mantra meditation
- Trataka
- Sitting postures for stiff hips
Shatkarma (cleansing practices)
- Jala and rubber neti
- Kapalbhati
- Trataka (candle gazing)
- Nauli and dhauti, explained with who should not practise them
Anatomy
- The respiratory and digestive systems
- How yoga affects the organs
- Introduction to the chakras
Philosophy and teaching
- The Yoga Sutras and the eight limbs: an overview
- Ethics of a yoga teacher
- Mantra chanting
- Your first steps in teaching
What is included
15 live classes
60-minute classes in groups of 1–6, held live inside our site. Book any teacher, in any session with a free seat.
Recordings and attendance
Your teacher marks attendance. If a class is recorded, students who had a seat can watch it again.
Your certificate
Complete all the live classes of your course and receive your certificate. [Certificate name and recognition, to confirm]
Your teachers
Book a seat with any of them: each leads the part of the training they know best.
Katie
Vinyasa teacher
Mukti Yoga
Katie guides the training as a whole, blending strength, balance and breath into a practice that feels steady and free, and helps every student find the confidence to teach.
Mayuri Shewale
Head alignment teacher
E-RYT 500 · 15+ years
Founder of Swaastik Yog School, Mayuri has taught for over 15 years. Rooted in traditional Hatha and Vinyasa, she brings a modern understanding of anatomy and alignment to every class.
- D
Dolly
Hatha teacher
Hatha yoga
Dolly teaches classical Hatha yoga: steady postures, mindful breathing and a calm, grounded practice that builds strength from the inside out.
Sanskriti
Meditation teacher
Meditation & relaxation
Sanskriti guides meditation and relaxation practices that help students quiet the mind, settle the breath and carry that stillness into everyday life.
Somashekar
Pranayama & philosophy teacher
Founder, Anantadrishti Yoga · 15+ years
Founder and head teacher of Anantadrishti Yoga in Rishikesh, Somashekar has spent more than fifteen years studying and teaching pranayama, yoga philosophy and Vedic chanting.
Questions about this course
Is it suitable for complete beginners?
Yes. It is built for beginners and starts from the basics.
Can I move on to the 200-hour course later?
Yes. The 100-hour course follows the first half of the 200-hour syllabus, so it is a natural first step.
Can I teach after 100 hours?
It gives you a solid foundation for your own practice and for assisting. Teaching your own classes usually needs a 200-hour training.
Other courses
Teacher training · beginner to intermediate
200-hour Yoga Teacher Training
The complete foundation to teach your own classes with confidence.
$400 US dollars
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Advanced · for 200-hour graduates
300-hour Yoga Teacher Training
Refine, specialise and teach advanced and therapeutic classes.
$550 US dollars
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Complete path · beginner to advanced
500-hour Yoga Teacher Training
200 + 300 combined
The 200-hour and 300-hour trainings in one continuous course.
$700 US dollars
88 live classes · valid 90 days
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Start the 100-hour Yoga Teacher Training
Get your course and book your first class, or try a few classes free first.