Inside a 4-Week, 200-Hour Yoga Teacher Training for Women: The Full Curriculum

A four-week, 200-hour yoga teacher training sounds intense, and it is. This is a transparent walk through what our residential 200-hour training for women actually teaches: a two-stage, seventeen-module curriculum, how the weeks build on one another, how teaching is practised and assessed, and what is deliberately left out.

How the Four Weeks Are Structured

The programme runs for 28 days, residential, at our Uttarkashi campus. Weeks 1–2 are our complete 100-hour foundation, the same training offered as a standalone programme. Weeks 3–4 build on it with applied anatomy, asana refinement, sequencing for women, deeper philosophy and pranayama science, and a supervised teaching practicum. Together they make up seventeen modules.

Some students enrol for all four weeks from the start. Others begin with the 100-hour foundation and request to continue, subject to availability and participation requirements. You can read the foundation in detail in Inside a 100-Hour Residential Curriculum.

Weeks 1–2: The 100-Hour Foundation (Modules 1–9)

The first two weeks build the base everything else rests on:

• Functional anatomy and women's physiology: movement foundations, pelvic floor awareness, female reproductive anatomy and menstrual physiology, and an introduction to the endocrine system and stress physiology.
• Hatha yoga foundations: classical asana families, alignment principles that respect individual differences, props, modifications and progressions.
• Ashtanga Vinyasa foundations: foundational elements of the Primary Series, breath-movement coordination, drishti, transitions and an introduction to the bandhas.
• Yoga philosophy and everyday living: the Yoga Sutras and eight limbs, Yama and Niyama, selected Bhagavad Gita teachings and the Pancha Kosha framework.
• Science of breathing and pranayama foundations: respiratory anatomy, breathing mechanics, and foundational Nadi Shodhana, Bhramari and cooling practices.
• Meditation, yoga nidra and restorative practice: attention, Pratyahara and Dharana, yoga nidra, and supported restorative postures.
• Menstrual awareness and individual practice adaptation: understanding menstrual phases without rigid rules, adapting practice, and recognising when specialist guidance is needed.
• Ayurveda for women's health and daily living: Prakriti and Vikriti, daily and seasonal routines, nourishment and self-care.
• Practice design, teaching skills and integration: sequencing, verbal guidance, consent and boundaries, an introduction to trauma-aware teaching, and guided practice teaching.

Weeks 3–4: Applied Practice and Deeper Study (Modules 10–17)

The second half moves from learning to applying:

• Applied anatomy and movement observation: movement mechanics, individual variation, and observing movement without diagnosing.
• Asana refinement and progressive practice: deeper Hatha exploration, further Primary Series elements, props and pacing. The module does not promise mastery of advanced postures.
• Sequencing for women, menstrual years to midlife: balanced class design, an introduction to perimenopause, menopause and postmenopause, and supervised sequencing. This is introductory coverage, not specialist menopause certification.
• Yoga philosophy, deeper study: selected Yoga Sutras, Karma, Bhakti and Jnana Yoga, ethics and reflective discussion.
• Pranayama science, progression and teaching: deeper respiratory physiology, breath-retention principles and precautions, and evaluating pranayama claims. Prolonged retention and forceful techniques are not prescribed to all students.
• Meditation, yoga nidra and contemplative practice: longer personal practice and supervised facilitation of introductory guided relaxation.
• Applied Ayurveda for women: lifestyle case discussions and realistic self-care planning, without prescribing herbs or medical protocols.
• Teaching practicum, ethics and assessment: progressive teaching exercises, complete foundational classes, peer observation and feedback, and a supervised final practical assessment.

How Teaching Is Practised and Assessed

Teaching skill is built in stages. Early in the programme you practise cueing and sequencing in small exercises with individual feedback. In weeks 3–4 you move to complete foundational classes, with peer observation, feedback and revision, and the programme closes with a supervised final practical assessment and a personal practice and teaching development plan.

Because batches are kept small, each trainee receives individual attention across the four weeks. For why that matters, see Why We Cap Every Cohort.

How the Curriculum Maps to Yoga Alliance Standards

The programme is certified with Yoga Alliance as an RYS 200 programme. Yoga Alliance's published standards for Registered Yoga Schools organise a 200-hour training into techniques, training and practice; anatomy and physiology; yoga humanities; and professional essentials, with Lead Trainers delivering at least 150 of the 200 hours. If you want the exact hour allocation across those categories for our programme, ask us through the enquiry form and we will share it.

What the Training Does Not Cover

Being clear about limits is part of good teaching. This training does not make you a specialist in fertility, prenatal and postnatal yoga, or menopause. It introduces menstrual and midlife considerations and teaches referral awareness. It does not prescribe herbs or medical treatment, and it does not promise mastery of advanced postures. Those deeper areas are covered in dedicated specialisation programmes, and our guide to specialising after a 200-hour training explains how the pathway works.

Dates, Fees and What Is Included

Upcoming residential batches run 1–28 February 2027, 1–28 April 2027, 1–28 February 2028 and 1–28 April 2028. The fee is €1,360 for twin sharing or €1,560 for a single room. Booking at least 45 days before the start date earns an 11% Early Bird discount, bringing the fee to €1,210.40 or €1,388.40.

The fee includes accommodation, all meals, course materials, small-batch mentorship and one guided Himalayan hike or local excursion, depending on season, weather and schedule. Travel to and from Uttarkashi is not included, though it can be arranged at additional cost. Please confirm current dates and availability on the training page before booking.

Frequently Asked Questions

What do you learn in a 200-hour yoga teacher training for women?

At Stri Wellness you study seventeen modules over four weeks: functional anatomy and women's physiology, Hatha and Ashtanga Vinyasa, yoga philosophy, pranayama science, meditation and yoga nidra, menstrual awareness, Ayurveda for women, sequencing from the menstrual years to midlife, and a supervised teaching practicum with a final practical assessment.

How many hours is the Stri Wellness teacher training and how long does it take?

It is a 200-hour programme delivered over 28 days, residential, at the Uttarkashi campus. Weeks 1 and 2 are the complete 100-hour foundation and weeks 3 and 4 add applied anatomy, sequencing, deeper philosophy and pranayama, and supervised teaching.

Does the 200-hour training include teaching practice?

Yes. Trainees practise teaching throughout, move to complete foundational classes with peer observation and feedback in weeks 3 and 4, and complete a supervised final practical assessment.

Is menopause covered in the 200-hour training?

Only as an introduction. Module 12 introduces perimenopause, menopause and postmenopause within sequencing for women, with scope-of-practice and referral awareness. It is not a specialist menopause certification.

Can I do the 100-hour foundation first and continue to 200 hours later?

You can begin with the 100-hour foundation and request to continue into weeks 3 and 4, subject to availability, participation requirements and completion of the full programme assessments. You can also enrol for all four weeks from the outset.

How much does the 200-hour yoga teacher training cost?

The fee is 1,360 euros for twin sharing or 1,560 euros for a single room, including accommodation, all meals and course materials. Booking at least 45 days before the start date gives an 11% Early Bird discount.