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200-Hour Yoga Teacher Training in Hatha & Ashtanga Vinyasa

Crafted for Women Practitioners

Unlike traditional yoga teacher training that follows a universal or male-centric structure, the Stri Wellness 200-Hour YTT is crafted specifically for women’s unique physiology and life stages.

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Introduction:

Step into a transformative experience that blends ancient wisdom with modern science to honor a woman’s life cycles. From menarche to menopause, this comprehensive course integrates the timeless practices of Yoga and Ayurveda with insights from modern health research, providing a holistic approach to supporting women’s physical, emotional, and spiritual well-being.

Delve into a thoughtfully curated 200-hour curriculum that explores every facet of yoga— from philosophy and anatomy to dynamic practices like Hatha Yoga and Ashtanga Vinyasa, Pranayama, and Meditation techniques. Learn to align yoga practices with the unique phases of a woman’s life while deepening your understanding of Ayurveda to balance doshas, nurture cyclical rhythms, and cultivate long-lasting health.

Certified by Yoga Alliance, this program equips you not only with the knowledge to guide others but also with globally recognized credentials to create meaningful, impactful teaching experiences. Expand your horizons, embrace your inner strength, and become part of a global community committed to empowering women through ancient teachings and modern science.

Key Highlights:

  • Menarche to Menopause – Cycles of Women’s Life: Incorporating yoga practices suited for different phases of a woman’s life cycles.
  • Modern Science & Ancient Teachings: Explore historical practices and how modern science recognizes the importance of honoring different menstrual phases for women's health and well-being.
  • Comprehensive 200-Hour Curriculum: Learn multiple aspects of yoga, including Philosophy, Anatomy, Hatha & Ashtanga Yoga, Pranayama, Mudra, Meditation, and teaching techniques.
  • Basics of Ayurveda for Women: Align doshas, dietary practices, and wellness routines with a woman’s cyclical nature.
  • Yoga Alliance Certification: The course complies with international Yoga Alliance standards, opening global teaching opportunities.

Course Curriculum:

Yoga Alliance Certified 200 Hour Yoga Teacher Training
  • Introduction to Classical Hatha Yoga
  • Shatkriyas (Cleansing Techniques)
    • Kapalabhati
    • Neti (Jala Neti & Sutra/Rubber Neti)
    • Trataka
  • Asana (Beginner to Advanced)
    • Techniques & Effects
    • Surya Namaskara & Chandra Namaskara
    • Standing Asana
    • Kneeling Asana
    • Sitting Asana
    • Prone Asana
    • Balancing Asana
    • Inversion Asana
    • Supine Asana
    • Savasana
  • Pranayama
    • Introduction to Pranayama
    • Key Pranayama Techniques
    • How & When to Practice
    • Pranayama for Physical & Mental Well-being
  • Mudra
    • Introduction to Mudras
    • Common Mudras for Women Health
    • Integration in Practice
  • Evolution of Ashtanga Yoga
  • The Concept of Vinyasa
  • Practice of Primary Series (Includes over 70 asana)
  • Key Principles of Bandhas
  • Integrating Ujjayi into Practice
  • Benefits of Regular Practice
  • Precautions and Challenges
  • Understanding Deep Relaxation
  • Introduction to Yoga Nidra
  • Concept of Pratyahara
  • Stages of Yoga Nidra
  • Benefits of Yoga Nidra
  • Practicing Yoga Nidra
  • Overcoming Barriers to Relaxation
  • Understanding Mantras
  • Types of Mantras
  • Benefits of Mantras for Women’s Health
  • Introduction to Meditation
  • Meditation Techniques
  • Listening to Silence
  • Common Challenges and Solutions
  • Introduction to Yogic Anatomy
  • Understanding the Breath
  • Breath and Body Connection
  • Key Anatomical Structures in Yoga
    • Skeletal System: Structure and function
    • Muscular System: Major muscle groups (e.g., hamstrings, quadriceps, glutes)
      used in asanas
    • Spine and Posture: Importance of spinal alignment and mobility
    • Joints and Flexibility: Role of joint health in movement
    • Core Stability: Importance of core muscles in asana practice
  • The Impact of Breath on the Brain
  • Functional Movement Patterns
  • Role of the Nervous System in Yoga
  • Integrating Anatomy into Practice
  • Understanding Menarche
  • Different Phases of the Menstrual Cycle
    • Menstrual Phase
    • Follicular Phase
    • Ovulatory Phase
    • Luteal Phase
  • Physiological Changes During the Menstrual Cycle
  • Yoga Practices for Each Phase
  • Introduction to Pregnancy Yoga
  • Postpartum Recovery Tips
  • Perimenopause and Menopause
  • Yoga for Menopausal Well-being
  • Understanding Menstrual Disorders
  • Yoga Practices for Pain Relief
  • Asanas for Specific Disorders
  • Pranayama, Mudra & Relaxation Practices
  • Meditation and Mantra Practices
  • Lifestyle and Nutritional Support
  • Creating a Personalized Yoga Practice
  • Introduction to Yoga Philosophy
  • Historical Context of Yoga
  • Key Texts and Core Concepts
    • Bhagavad Gita
    • Hatha Yoga Pradipika
    • Yoga Sutras of Patanjali
  • Sage Patanjali and the Mind (Chitta)
    • Understanding Chitta
    • Faculties of the Mind (Antahkarana)
  • Five Vrittis (Fluctuations of the Mind)
  • Types of Suffering (Kleshas)
  • The Four Paths to Liberation
  • Embarking on the Path of Yoga
  • Ashtanga Yoga
    • The Eight Limbs and Their Practical Applications for Women
  • • Ethical Considerations in Yoga Teaching
  • Introduction to Ayurveda
  • Basic Principles of Ayurveda
    • Doshas: Vata, Pitta, Kapha
  • Ayurvedic Health Assessment
    • Prakriti and Vikrit
  • Women’s Health Concerns
    • Menstrual Health
    • Menopause
  • Ayurvedic Nutrition
    • Key Foods
    • Herbs and Spices
  • Daily Ayurvedic Routines
    • Morning Practices
    • Evening Practices
  • Ayurvedic Healing Approaches
  • Mind-Body Connection
  • Tips for Integrating Ayurveda
  • Introduction to Teaching Methodology
  • Guidelines for Yoga Teachers and Students
  • Assessing Student Needs Before Class
  • Effective Communication Skills
  • Asana Alignments & Adjustments
  • Usage of Props in Teaching Practices
  • Importance of Ensuring Safety for Students
  • Role of Demonstration in Teaching
  • Classroom Preparation
  • Creative & Effective Class Sequencing
  • Building a Positive Learning Environment
  • Types of Lesson Planning
  • Course Participation
  • Attendance Record
  • Practicum (Practice Teaching)
  • Written Examination (Objective and Subjective)
  • Behavioural Conduct

Schedule

Timing
Details
05:00 AM - 05:30 AM
Morning Tea
05:30 AM - 07:15 AM
Ashtanga Vinyasa
07:30 AM - 08:30 AM
Pranayama/Mudra/Yoga Nidra
08:45 AM - 09:30 AM
Breakfast
10.30 AM - 11:30 AM
Yoga Philosophy/Anatomy/Ayurveda
11:45 AM - 12:45 PM
Teaching Methodology
01:00 PM - 01:45 PM
Lunch
03:30 PM - 04:30 PM
Yoga Philosophy/Anatomy/Ayurveda
04:45 PM - 06:00 PM
Classical Hatha
06:15 PM - 07:00 PM
Mantra/Meditation
07:00 PM - 07:30 PM
Dinner

Upcoming Trainings

4-Week Intensive Yoga Teacher Training

Start Date
End Date
Twin Share
Single Share
2/11/25
29/11/25
1200 Euro
1450 Euro
Enquire Now
2/12/25
29/12/25
1200 Euro
1450 Euro
Enquire Now
2/01/26
29/01/26
1200 Euro
1450 Euro
Enquire Now
2/02/26
28/02/26
1200 Euro
1450 Euro
Enquire Now
2/03/26
29/03/26
1200 Euro
1450 Euro
Enquire Now

*Batch size is limited to 12 participants/batch

Program Detail:

Arrival and Opening Ceremony:

  • Arrival on the first day of the course is flexible; you can arrive at any time.
  • The opening ceremony will be held at 4:30 pm.

Certificate Distribution & Departure:

  • Certificates will be distributed on the last day of the course.
  • Departure is scheduled after lunch on the same day(the last day).

If you'd like to arrive early or extend your stay

  • No problem! There’s an option available for that. You’ll just need to pay a little extra per day. You can write to us at support@striwellness.com for the details.

Taxi from Airport to Center

  • Euro 25 within Thiruvananthapuram (TRV)
  • Euro 90 from Cochin

Note: If you require access to air conditioning (AC) during the 200-hour course, an additional fee of 200 euros will apply. Feel free to contact us for more information.

Accommodation & Food during the 4-week Training

Varkala, a captivating coastal town nestled in Kerala, India, is a haven of natural splendor and spiritual charm. At the heart of its allure lies Varkala Beach, embraced by iconic cliffs that overlook the vast expanse of the Arabian Sea. Known as Papanasam Beach, it is said that a dip in its waters can cleanse the soul. The elevated Varkala Cliff offers a tranquil escape, adorned with quaint cafes, shops, and guesthouses, creating an ambiance perfect for relaxation and sunset contemplation.

Sattvic Food At Striwellness

At Striwellness, the essence of yoga extends beyond the mat to nourishing the body and spirit through a mindful and balanced yogic diet. Rooted in the principles of simplicity and mindfulness, their approach to food emphasizes sattvic choices—fresh, whole, and plant-based ingredients that promote physical well-being and mental clarity. This vegetarian or vegan fare is carefully prepared to honor the body as a temple, focusing on foods that harmonize with the practice of yoga and meditation. Through conscious eating, participants not only fuel their bodies but also cultivate a deeper connection to the holistic philosophy of yoga, fostering a sense of balance and inner peace that resonates far beyond the dining table.

What’s included?

  • Accommodation during the program
  • 3 Sattvic vegetarian meals with herbal tea daily
  • Yoga manuals and props
  • Tours to local attractions and refreshing activities
  • 200 Hour YTT course certification

What’s not included?

  • Travel costs to and from the yoga institute
  • Personal expenses such as laundry, telephone, and extra meals
  • Optional additional activities or trips not mentioned in the program
  • Extra stay beyond course dates

Why Choose Stri Wellness?

Unlike traditional yoga teacher training that follows a universal or male-centric structure, the Stri Wellness 200-Hour YTT is crafted specifically for women’s unique physiology and life stages. Here’s how we are different:

Physiology-centred Practices

We recognize that women’s bodies go through cyclic changes and adapt our teaching to support these shifts, offering practices for active days, menstruation, low-energy days, and hormonal fluctuations.

Honouring the Shakti

Rooted in the philosophy of divine feminine energy (Shakti). Our practices focus on awakening creativity, flowing with your intuition, and reconnecting with the cycles of nature.

Ayurveda for Women’s Wellness:

Learn to blend Yoga with Ayurvedic principles, personalized for your body type (dosha), cycles, and emotional balance.

A Community Just for Women

Grow and learn in a compassionate and supportive all-women environment. Connect deeply with like-minded practitioners, share experiences, and build lifelong friendships.

Real People, Real Stories…

More than 250 five-star reviews on Google
5/5

Doing the prenatal postnatal TTC course at Stri wellness was the best decision of my life. The course is well designed and very well structured. Nisha has an in-depth knowledge about the physiology, anatomy of a pregnant woman. The classes were very informative and interactive. Deepali Madam’s Pranayama and Medidation classes were extremely informative. The nutrition class and Ayurveda class from the guest facilities made a huge impact on the course. I recommend with my whole heart Stri Wellness to everyone. They are the best ❤️ I wish them the best.

5/5

I did practice prenatal yoga with Nisha and Dipali mam and they’re extremely good. They listen and understand my concerns and will accommodate the practice accordingly. Breathing exercises are super useful and make you feel fresh throughout the day. I do recommend Stri wellness who would like to start Yoga practice and especially during pregnancy. It really helps in calming down the body both physically & emotionally

5/5

Super Awesome! Nisha mam has designed and delivered the whole course in a well organized way. She kept the class motivated and engaged throughout theory and yoga practices. Meditation by Deepali mam enhanced the learning experience with deeper mind body connection. I am truly grateful to both for lighting the path to such wonderful knowledge!

5/5

In December I joined a drop in class coz my teacher from the 200 yttc recommended me to practice with Nisha. After the first hatha drop-in class I decided to deepen my knowledge about pranayama with Stri Wellness and joined the 50h with lovely Nisha and Dipali in Varkala. It was an amazing course, very well explained and no questions were left. I could deepen my practice and now feel the confidence to teach pranayamas. Thank you for sharing your expert knowledge! ❤️✨ I would recommend everyone to practice with stri Wellness, whether drop in classes or yttc.

5/5

I joined the Prenatal TTC and Fertility workshop online from Germany and loved it! All teachers are very experienced and serious yogis with huge knowledge. Thanks to Stri Wellness for excellent work and for sharing your wisdom! Looking forward to go on learning from you!