Hatha & Ashtanga Vinyasa, Deepened for Women
200-Hour Yoga Teacher Training for Women
A four-week residential teacher training programme. Weeks 1–2 are our complete 100-hour foundation; weeks 3–4 add applied anatomy, sequencing for women from the menstrual years to midlife, deeper philosophy and pranayama science, and supervised teaching practice.
Teacher training built around the female body.
Four weeks, residential, combining our complete 100-hour foundation with two further weeks of applied anatomy, sequencing and supervised teaching practice — all built around women's physiology and changing needs.
This 200-hour programme combines Hatha and Ashtanga Vinyasa, yoga philosophy, women's physiology, breathing science, meditation and Ayurveda for women, across a complete four-week residential immersion.
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 from the menstrual years to midlife, deeper philosophy and pranayama science, and a supervised teaching practicum.
Students may enrol for the full four weeks from the outset, or begin with the 100-hour foundation and request to continue into weeks 3–4, subject to availability and participation requirements.
Ideal For
- You Want the Full Programme — dedicated practitioners and aspiring teachers ready to commit to the complete four-week training from the outset.
- You're Deepening Your Foundation — practitioners who have completed, or plan to complete, our 100-hour foundation and want to continue straight into applied teaching.
- You Want Anatomy & Sequencing Depth — teachers who want applied anatomy, sequencing and supervised teaching practice beyond an introductory foundation.
- You're Drawn to Deeper Philosophy & Pranayama — practitioners who want to go further into yoga philosophy, breathing science and contemplative practice.
Also Suitable For
Also open to men who are planning to teach women and want to guide them holistically — with the right anatomical understanding, sensitivity and practices, rather than adapting a generic class for female students. The small-batch format means every trainee, whatever their starting point, receives individual attention across the full four weeks.
This is a residential-only programme, held in person at our Uttarkashi, Uttarakhand campus — there is no Live Online or Self-Paced version of this training.
How You Can Apply This Training
Build toward confident teaching practice
This four-week programme combines our 100-hour foundation with deeper practice, applied anatomy and supervised teaching — building toward confident, well-prepared teaching of women.
Deepen your personal practice across Hatha, Ashtanga Vinyasa, meditation and pranayama.
Apply foundational anatomy and movement observation to your own practice and teaching.
Build a deeper understanding of yoga philosophy and the science of breathing.
Design balanced, well-sequenced classes for a range of abilities and needs.
Apply menstrual awareness and introductory midlife adaptations in your sequencing.
Practise clear communication, consent and professional boundaries in a teaching context.
Gain real teaching experience through a supervised practicum with individual feedback.
Specialist fertility, prenatal & postnatal, and menopause protocols remain part of Stri Wellness's dedicated programmes — this training builds a strong general foundation and introduction, not a specialist certification in those areas.
A Two-Stage, Seventeen-Module Curriculum
Weeks 1–2 — The 100-Hour Foundation
01Functional Anatomy & Women's Physiology
Movement Foundations · Pelvic Floor · Reproductive Anatomy · Endocrine System
- Foundations of movement: spine, joints, muscles and breathing mechanics
- Pelvic anatomy and pelvic floor awareness
- Female reproductive anatomy and menstrual physiology
- Introduction to the endocrine system and stress physiology
- Applying anatomical understanding to individual practice and modifications
02Hatha Yoga: Foundations & Practice
Classical Asana · Alignment Principles · Props & Modifications
- Classical asanas across standing, seated, balancing, twisting and other posture families
- Alignment principles that accommodate individual anatomical differences
- Using props, modifications and appropriate progressions
- Developing strength, mobility, balance and body awareness
- Integrating breath, attention and steadiness into practice
03Ashtanga Vinyasa Foundations
Primary Series Foundations · Breath-Movement · Bandhas
- Introduction to the Ashtanga Vinyasa method and foundational elements of the Primary Series
- Breath-movement coordination, drishti and transitions
- Introduction to bandhas, with sensitive exploration of Mula Bandha
- Accessible variations and individual practice adaptations
- Balancing structure, consistency and responsiveness to the body
04Yoga Philosophy & Everyday Living
Yoga Sutras · Eight Limbs · Bhagavad Gita · Pancha Kosha
- The meaning and purpose of yoga beyond physical postures
- Introduction to Patanjali's Yoga Sutras and the eight limbs of yoga
- Yama and Niyama applied to self-care, relationships and daily life
- Abhyasa and Vairagya, and an introduction to the Kleshas and patterns of the mind
- Selected Bhagavad Gita teachings on action, equanimity and self-understanding
- The Pancha Kosha framework, with guided reflection, discussion and journaling
05Science of Breathing & Pranayama Foundations
Respiratory Anatomy · Breathing Mechanics · Oxygen & Carbon Dioxide · Foundational Pranayama
- Respiratory anatomy: diaphragm, rib cage and breathing muscles
- Breathing mechanics, ventilation and gas exchange
- Introduction to oxygen and carbon dioxide physiology
- Observing natural breathing and its changes during movement, effort and rest
- Introduction to the relationships between breathing, attention and the autonomic nervous system
- Foundational Nadi Shodhana, Bhramari and cooling pranayama
- Preparation, appropriate progression and precautions
- Integrating breath practices into asana, meditation and daily life
06Meditation, Yoga Nidra & Restorative Practice
Meditation · Yoga Nidra · Restorative & Yin Postures
- Foundations of attention, Pratyahara, Dharana and meditation
- Breath awareness, body awareness and guided meditation
- Yoga Nidra and systematic relaxation
- Supported restorative postures and conscious rest
- Introduction to Yin yoga principles and appropriate modifications
- Developing a sustainable contemplative practice
07Menstrual Awareness & Individual Practice Adaptation
Menstrual Physiology · Individual Adaptation · Recovery & Rest · Personal Practice
- Understanding menstrual phases without prescribing rigid practice rules
- Adapting practice to symptoms, energy, comfort and individual needs
- Balancing active practice, recovery and rest
- Brief awareness of pregnancy and postpartum considerations, without specialist protocols
- Recognising when specialist guidance is needed
- Creating an adaptable personal practice
08Ayurveda for Women's Health & Daily Living
Prakriti & Vikriti · Dinacharya · Abhyanga · Nourishment
- Prakriti and Vikriti: individual constitution and changing patterns through a traditional Ayurvedic lens
- Ayurvedic perspectives on menstruation and women's life stages
- Dinacharya and Ritucharya: daily and seasonal routines for women
- Traditional principles of nourishment, digestion and mindful eating
- Abhyanga and practical self-care rituals, including rest and sleep
- Applying introductory Ayurvedic principles to a personal lifestyle plan
09Practice Design, Teaching Skills & Integration
Sequencing · Verbal Guidance · Trauma-Aware Teaching · Practicum
- Principles of balanced sequencing and personal practice design
- Clear verbal guidance, observation and appropriate modifications
- Consent, boundaries and sensitive, inclusive communication
- Introduction to trauma-aware teaching principles
- Guided practice teaching and individual feedback
- Developing a personal practice plan and reflective journal, and integrating learning into personal practice or existing teaching
Weeks 3–4 — Applied Practice, Deeper Study & Supervised Teaching
10Applied Anatomy & Movement Observation
Movement Mechanics · Individual Variation · Observation Skills
- Movement mechanics and individual anatomical variation
- Strength, mobility, stability and progressive preparation
- Observing movement without diagnosing conditions
- Pelvic floor considerations within teaching boundaries
- Practical workshops and case discussions
11Asana Refinement & Progressive Practice
Deeper Hatha · Further Primary Series · Props & Pacing
- Deeper Hatha posture exploration
- Further Ashtanga Primary Series elements
- Preparation for more demanding postures
- Props, alternatives and individual pacing
- Independent practice and observation skills
This module does not promise mastery of advanced postures or the full Primary Series.
12Sequencing for Women: Menstrual Years to Midlife
Balanced Sequencing · Midlife Awareness · Scope of Practice
- Designing balanced foundational classes
- Adapting practice to abilities, symptoms and changing needs
- Introduction to perimenopause, menopause and postmenopause
- Awareness of sleep, energy, mood and temperature comfort
- Muscle, bone and pelvic health considerations
- Strength, balance, mobility and supported rest
- Midlife case discussions and supervised sequencing
- Scope of practice and referral awareness
This is introductory coverage, not specialist menopause certification.
13Yoga Philosophy: Deeper Study & Application
Yoga Sutras · Karma, Bhakti & Jnana Yoga · Ethics
- Selected Yoga Sutras
- Patterns of mind and obstacles to practice
- Karma, Bhakti and Jnana Yoga
- Selected Bhagavad Gita teachings
- Self-study, ethics and reflective discussion
- Brief context for yoga's history and the traditions studied
14Pranayama Science, Progression & Teaching
Respiratory Physiology · Breath Retention Principles · Supervised Teaching
- Deeper respiratory physiology
- Breathing rate, depth and rhythm
- Slow breathing and introductory HRV concepts, with limits
- Overbreathing and carbon dioxide physiology
- Breath-retention principles and precautions
- Traditional prana/nadi frameworks versus biomedical explanations
- Evaluating pranayama claims
- Progressive practice planning and supervised foundational teaching
Prolonged retention and forceful techniques are not prescribed to all students.
15Meditation, Yoga Nidra & Contemplative Practice
Longer Practice · Guided Relaxation · Facilitation Skills
- Longer personal meditation practice
- Attention and distraction
- Silence, reflection and journaling
- Structuring introductory guided relaxation
- Supervised meditation and relaxation facilitation
- Sustainable daily practice
16Applied Ayurveda for Women
Lifestyle Case Discussions · Routines · Self-Care Planning
- Women's lifestyle case discussions
- Daily and seasonal routines
- Traditional perspectives on menstruation and midlife
- Nourishment, Abhyanga, rest and sleep
- Realistic self-care planning
- Distinguishing traditional frameworks from modern physiology
This module does not include prescribing herbs or medical treatment protocols.
17Teaching Practicum, Ethics & Assessment
Class Planning · Ethics & Boundaries · Final Assessment
- Progressive teaching exercises and complete foundational classes
- Class planning, cueing, observation and modifications
- Consent, boundaries and inclusive communication
- Trauma-aware principles
- Peer observation, feedback and revision
- Professional development and ongoing learning
- Supervised final practical assessment
- Personal practice and teaching development plan
The Full Programme, or the First Stage on Its Own
Choose the four-week, 200-hour programme from the outset, or start with our 14-day, 100-hour foundation — weeks 1–2 of this programme are that same training.
| 100-Hour Foundation | 200-Hour Programme | |
|---|---|---|
| Duration | 14 days, residential | 28 days, residential |
| Curriculum | Full foundation: anatomy, Hatha, Ashtanga Vinyasa, philosophy, breathing science, meditation, menstrual awareness, Ayurveda, and teaching fundamentals | Includes the entire 100-hour foundation, plus deeper practice, applied anatomy and sequencing |
| Menopause & Perimenopause | Not a dedicated topic at this stage | Introductory perimenopause and menopause study included |
| Teaching Practice | Guided practice teaching and individual feedback | Additional supervised teaching and assessment |
| Certification | Stri Wellness certificate of completion, 100 Yoga Alliance YACEP continuing education hours | Stri Wellness certificate of completion for the full 200 hours; Yoga Alliance RYS 200 certified |
| Ideal For | A complete, standalone foundation for personal practice or introductory teaching preparation | Those who know from the outset they want to continue through to the full 200 hours, including midlife and menopause coverage |
You can enrol for the 4-week, 200-hour programme from the outset, or begin with the 100-hour foundation and request to continue into the full 200 hours. Extensions are subject to availability, participation requirements and completion of the full programme assessments.
View the 100-Hour Yoga Teacher Training for Women →
Further reading: Women-focused vs generic 200-hour training · The full 200-hour curriculum · Uttarkashi vs Rishikesh
A 28-Day, Full-Time Immersion in Uttarkashi
Rishikesh has become a crowded yoga-tourism hub. Our Uttarkashi campus sits further up the same Bhagirathi valley, on the actual pilgrim road to Gangotri
— quieter, less commercial, beside the river that becomes the Ganga. Accommodation, all meals and course materials are taken care of for the full four weeks,
so you can immerse fully in practice, theory and supervised teaching.
200H Yoga Teacher Training for Women
- 28 Days
- Uttarkashi
- Small Batch
- Yoga Alliance RYS 200
New residential dates will be announced soon.
Accommodation
Twin Sharing or Single Sharing rooms at our Uttarkashi campus, included for the full 28 days.
All Meals
Wholesome, home-style meals included throughout your stay.
Course Materials
All course materials included as part of your residential fee.
Himalayan Setting
A quiet Garhwal Himalayas campus beside the Bhagirathi, roughly 155–160 km from Dehradun (Jolly Grant Airport) or Rishikesh.
Himalayan Hike & Local Exploration
One guided Himalayan hike or local excursion is included during the residential programme, depending on the season, weather and programme schedule.
Travel to and from Uttarkashi is not included in the programme fee. Stri Wellness can help arrange transport at an additional cost.
Led by a Yoga Therapist & Hormone Health Specialist
Nisha Ahya
PhD Scholar · E-RYT 500 · IAYT Certified Yoga Therapist · Hormone Health SpecialistNisha leads the programme personally, combining yoga practice and philosophy with women's physiology, breathing science and practical teaching guidance. Small-batch learning allows individual feedback throughout the full four-week immersion, including the supervised teaching practicum in weeks 3–4.
Yoga Alliance RYS 200 Certification
This 200-hour training is certified with Yoga Alliance as an RYS 200 programme. Graduates of the full four-week programme receive a Stri Wellness certificate of completion for the full 200 hours. The programme develops anatomical understanding and practical teaching skill; it does not qualify participants to diagnose or treat medical conditions.
Requirements to Certify
- Full attendance across all 17 modules of the four-week residential immersion
- Active participation in daily practice, theory and teaching sessions
- Completion of the supervised teaching practicum
- Completion of the supervised final practical assessment
- All requirements completed within your four-week batch
This 200-hour training is certified with Yoga Alliance as an RYS 200 programme.
A Glimpse of What You Will Receive
On successful completion of all 17 modules and the supervised final practical assessment, you will receive a Stri Wellness Certificate of Completion
for the 200-Hour Yoga Teacher Training for Women.
Ready to Begin Your Training?
One residential immersion, two room options — see Residential above for exact dates and figures.
- Four-week in-person immersion in Uttarkashi
- Includes the complete 100-hour foundation
- Applied anatomy, sequencing and supervised teaching
- Twin or single accommodation
- All meals included
- Small batch mentorship
- Certified with Yoga Alliance as an RYS 200 programme
Frequently Asked Questions
Who can join this programme?
Is prior teaching experience required?
How do the 100-hour and 200-hour options differ?
Can I extend from 100 to 200 hours?
What does menopause coverage include?
How is pranayama science taught?
Where is the programme held?
What are the completion requirements?
What certificate is awarded?
How do I book my place?
Deepen Your Practice at the Source of the Ganga
4 Weeks · Uttarkashi, Uttarakhand · Includes the 100-Hour Foundation · Residential only.