Hatha & Ashtanga Vinyasa, Crafted for Women
100-Hour Yoga Teacher Training for Women
Women's bodies deserve more than a generic yoga training. Build a comprehensive foundation in practice, philosophy, women's physiology and Ayurveda, taught through Hatha & Ashtanga Vinyasa, meditation and Yoga Nidra.
A training built around the female body — not adapted to it.
A complete residential immersion in Hatha and Ashtanga Vinyasa, yoga philosophy, meditation and Ayurveda — with women's anatomy, physiology and changing needs built into every module, not added as an afterthought.
This programme brings Hatha and Ashtanga Vinyasa together with yoga philosophy, women's physiology, breathing science, meditation and Ayurveda for women.
You will learn to understand menstrual phases as useful context rather than a rigid rulebook, adapt practice to how you or your students actually feel on a given day, and build sequences that honour the body's changing needs across the reproductive years, pregnancy and postpartum — as foundational awareness, not a specialist qualification.
This 100-hour programme is a complete foundation in its own right and forms the first two weeks of our 200-hour programme. Complete the foundation over 14 days, or continue for an additional two weeks to deepen your practice, understanding and teaching skills. It gives you practical tools for practising and teaching women — whether you are a new teacher finding your foundation or an experienced practitioner deepening a specialism.
Ideal For
- You're New to Teaching — begin with a women-focused foundation in practice and introductory teaching skills, with the option to continue into our four-week 200-hour programme.
- You Want Anatomy Depth — you're passionate about understanding the female body properly and bringing that knowledge into your practice or classes with confidence.
- You Work in Healthcare — physiotherapists, midwives, nurses and Ayurvedic practitioners who want practical yoga tools for working with female clients.
- You're Building CE Hours — existing teachers who want to add 100 YACEP continuing education hours and a genuine women's health specialism.
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 14 days.
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
Deepen your practice, or begin teaching women
Whether you want a more informed personal practice or are beginning a teaching journey, this training gives you a foundation in practice, philosophy and female physiology — from your own mat, a studio, or a healthcare setting.
Build an informed personal practice, with menstrual-cycle awareness woven into your own Hatha and Ashtanga Vinyasa practice.
Learn foundational women's physiology and menstrual awareness as a basis for practising or teaching safely.
Draw on yoga philosophy and the science of breathing to deepen both your own practice and how you guide others.
Gain introductory sequencing and verbal guidance skills through the hands-on teaching practicum.
Continue into our four-week 200-hour programme for deeper practice, applied anatomy, sequencing and introductory menopause study — or add 100 YACEP continuing education hours to an existing teaching certification.
Nine Core Modules
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
A Complete Foundation, or the First Stage of a Longer Journey
Enrol for the 14-day, 100-hour foundation on its own, or choose the four-week, 200-hour programme from the outset — the 100-hour training forms the first two weeks of it.
| 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 request to extend from the 100-hour foundation into the full 200 hours during your training. Extensions are subject to availability, participation requirements and completion of the full programme assessments.
View the 200-Hour Yoga Teacher Training for Women →
A 14-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,
so you can immerse fully in practice, theory and hands-on teaching.
100H Yoga Teacher Training for Women
- 14 Days
- Uttarkashi
- Small Batch
- Yoga Alliance YACEP
New residential dates will be announced soon.
Accommodation
Twin Sharing or Single Sharing rooms at our Uttarkashi campus, included for the full 14 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 14-day immersion.
Yoga Alliance YACEP Certification
This training is offered under Stri Wellness’s Yoga Alliance Continuing Education Provider (YACEP) status. On successful completion of the full 14-day residential immersion, graduates receive a Stri Wellness certificate of completion representing 100 Yoga Alliance YACEP continuing education 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 nine modules of the residential immersion
- Active participation in daily practice, theory and teaching sessions
- Completion of the in-residence teaching practicum
- All requirements completed within your 14-day batch
Stri Wellness is a Yoga Alliance Continuing Education Provider (YACEP). This training is offered under our YACEP registration.
A Glimpse of What You Will Receive
On successful completion of all nine modules and the in-residence teaching practicum, you will receive a professionally designed certificate
recognising your specialised education in the 100-Hour Yoga Teacher Training for Women.
Ready to Begin Your Training?
One residential immersion, two room options — see Residential above for exact figures.
- 14-day in-person immersion in Uttarkashi
- Twin or single accommodation
- All meals included
- Hands-on teaching practicum
- Small batch mentorship
- Yoga Alliance YACEP certificate
Frequently Asked Questions
Is this programme only for certified yoga teachers?
Is Live Online or Self-Paced available for this programme?
What does the curriculum cover?
How does the 100-hour programme differ from the 200-hour programme?
Can I extend my stay and continue to 200 hours?
Does the 100-hour course include menopause study?
Where is the training held?
In which languages is the training conducted?
Can international students join?
What is included in the residential fee?
What are the upcoming batch dates?
What is the difference between Twin Sharing and Single Sharing?
Is there an Early Bird discount?
What certification do I receive?
Who teaches the programme?
How do I book my place?
Deepen Your Practice at the Source of the Ganga
14 Days · Uttarkashi, Uttarakhand · Yoga Alliance YACEP certification · Residential only.