200 Hour Kundalini Yoga Teacher Training in Bali

Mantra

Mantra is a set of words that consist of specific sounds, vibrations received by ancient yogis, and seers which offer a powerful physical, mental and spiritual benefit. There are many kinds of Mantras available for different purposes. You will be learning;

• Art and science of Mantra
• Mantra and its power
• How mantra is made
• Is mantra a religion
• Sound vibration

Mantra Chanting

• The proper way of chanting the Om Mantra
• Shiva Mantra for Peace
• Durga Mantra for Energy Awakening
• Kundalini Mantra
• Krishna Mantra for Joy
• Ganesha Mantra for Stillness and Removal of Obstacles
• Mantra to be led towards light and immortality (Asatoma)
• Surrender Mantra (Twamevamata)
• Mantra to Save Life and Journey (Trayamvakam)
• Mantra for Purification of the Mind (Gayatri)
• Guru Disciple Study Mantra (Sahana)
• Guru Mantra (Guru brahma)
• Patanjali Mantra (Yogenacittasya)
• Suryanamaskar 12 Mantra (omMitraya)

• Bhujangasana (Cobra pose- to the awake heart chakra)
• Prarthanasana (The prayer pose -to have reverence)
• Padahastasana (The standing forward bend - to awake Muladhara Chakra)
• Tadasana (The Tree Pose - for nourishing our spiritual aspiration)
• Trikonasana (The Triangle pose)
• Sahaja Agnisar Dhauti (Awakening inner fire - in Manipura Chakra)
• Vajrasana (Thunderbolt pose -to cleanse Vajra Nadi to promote ascendance of the sexual energy towards upper chakras)
• Shalabhasana (The Locust pose –Increases the blood supply to the sacrum and lower back)
• Dhanurasana (The Bow pose – remove constipation and improve digestion)
• Ardha Matsyendrasana (The Lord of the Fishes Pose)
• Uddiyana Bandha (Upward flying lock)
• Paschimottanasana (The back stretching pose)
• Janushirshasana (The head to knee pose- eliminate laziness and weakness)
• Ushtrasana (The Camel Pose-arousing Manipura chakra)
• Naukasana (The boat pose – alleviates anxiety and nervousness)
• Supta Vajrasana (The Reclining Thunderbolt pose – guides the sexual energy through Vajra Nadi towards the brain)
• Garudasana (The Eagle pose – improve balance and co-ordination)
• Nauli Kriya (The Navel Cleansing- Balance the three senses of humor of the body Kapha-Vata-pitta)
• Ardha Shirshasana (Half headstand- rejuvenate the brain cells)
• Shashankasana (The Hare pose – remove stress, arrogance, selfishness, and anger)
• Pavanamuktasana (Massages the internal organ and decongests the liver and sexual organs)

• Warm-up Exercises
• Feet and ankle exercises
• Knee movement
• Hip movement and rotation
• Leg cradle
• Side bending
• Arms movement
• Arm swing
• Elbow movement
• Wrist and hand movement
• Neck exercises
• Chin, jaw, mouth, tongue, eye, and head exercises

• Rules and Preparation
• Postures
• Chakra Sadhana
• Practices to awaken Ajna Chakra
• Practices to awake Mooladhar Chakra
• Practices to awake Swadhisthan Chakra
• Practices to awake Manipura Chakra
• Practices to awake Anahata Chakra
• Practices to awake Vishuddhi Chakra
• Practices to awake Bindu
• Practices for Chakra Awareness
• Moola Shakti Bandha (Root Energy Lock)
• Uddiyana Shakti Bandha (Abdomen Energy Lock)
• Jalandhar Shakti Bandha (Throat Energy Lock)
• Maha Shakti Bandha (Great Energy Lock)

Bali Yoga Retreat teaches the traditional ancient style of Hatha Yoga that has been practiced by the Himalayan Masters for thousands of years. At our school, you practice according to your strength and flexibility. The main purpose is to attain perfect health and peace of mind. Here is the list of asana series that will be practiced;

• Pavan Muktasana series 1 (15 practices)
• Pavan Muktasana series – 2 (10 practices)
• Pavan muktasana series - 3(10 practices)
• Centering postures series(5 practices)
• Surya Namaskar (12 asana series)
• Chandra Namaskar (12 Asana Series)
• Standing postures series(10 practices)
• Kneeling postures series(5 practices)
• Sitting Postures series(10 practices)
• Forward bending postures series(5 practices)
• Backward bending postures series(5 practices)
• Supine postures series(6 practices)
• Prone Postures series (5 practices)
• Fire Series series(5 practices)
• Inversions series(5 practices)
• Twisting postures series(5 practices)
• Balancing Postures series(5 practices)
• Relaxing Posture series(5 practices)
• Meditative Asana Series(5 practices)

Note: In total, you will learn 140 Yoga Exercises

The theory is just as important as practicing. Without proper understanding, you cannot do well. Our teachers will teach a base of understanding why, how, when, and what you need to do in an asana class. You must be self-motivated to go deeper into the postures. Here are the some of the theories you will be learning;

• Philosophy of Hatha Yoga
• Ancient Scriptures of Hatha Yoga
• Aim and Objectives of Hatha Yoga
• Yoga as a Therapy
• Yoga as Balancing
• How Hatha Yoga Is Connected to Your Chakras, Nadis, Kundalini, and Your Subtle Body

In the 20th century, K.pattabhi Jois has developed a modern-day form of classical Indian Yoga called Ashtanga Vinyasa. His teacher Krishnamacharya taught this form which is energetic practice with breath awareness and mindful movements.

The first series is taught in our 200 Hour Yoga TTC In Bali. You will learn all asanas systematically and all the details are in Ashtanga Manual that you will receive.

• Introduction to Ashtanga Yoga
• History of Ashtanga Yoga
• Awakening the Fire Within
• The Breath of Life
• Prana
• A Chakra Contemplation
• Eight Limbs of Yoga and the Practice of K.Pattabhi Jois
• How to Do Bandha in Ashtanga
• Drishti- Focusing the Attention During Movements
• Cleansing and Purification
• Creating A Sacred Place
• The Challenging Asanas
• Proper Use of Props and Yoga Instruments
• Sun Salutation A & B
• Standing Asana Series
• Sitting Asana Series
• Finishing Asana Series
• Teaching Practices (Traditional&Mysore Style)
• pādāṅguṣṭāsana – Big toes Posture
• pāda hastāsana – Hand under foot posture
• utthita trikoṇāsana (A+B) Triangle posture
• utthita pārśvakonāsana (A+B)- Extended side angle pose
• prasārita pādottānāsana (A,B,C,D)- Intense wide leg stretch
• pārśvottānāsana – intense side stretch posture
• utthita hasta pādāṅguṣṭāsana- hand to big toe posture
• ardha baddha padmottānāsana – half bound lotus forward bend
• utkatāsana – Fierce pose
• vīrabhadrāsana – Warrier pose A+B
• Dandasana – Staff pose
• paścimattānāsana – intense west stretch or sitting forward bend
• pūrvattanāsana – Intense east stretch
• ardha baddha padma paścimattānāsana- half bound lotus forward bend
• tiryaṅgmukha ekapāda paścimattānāsana- Reverse the leg, one leg intense stretch
• jānuśīrṣāsana – head to knee pose
• marīcāsana – Sage Marichi Pose
• nāvāsana – Boat pose
• bhujapīḍāsana – shoulder pressure pose
• kūrmāsana – tortoise pose
• supta kūrmāsana – sleeping tortoise
• garbha piṇḍāsana – embryo posture
• kukkuṭāsana – rooster posture
• baddha konāsana – bound angle pose
• upaviṣṭha konāsana – Seated angle posture
• supta konāsana – lying down angle posture
• supta pādāṅguṣṭāsana – reclining big toe posture
• ubhaya pādāṅguṣṭāsana – both big toes posture
• ūrdhva mukha paścimattānāsana – upward facing full forward bend
• setu bandhāsana – bridge posture

Finishing Postures

• ūrdhva dhanurāsana – upward bow posture
• salaṁba sarvāṅgāsana – shoulder stand posture
• halāsana – plow posture
• karṇa pīḍāsana – ear pressure posture
• ūrdhva padmāsana – upward lotus
• piṇḍāsana – Embryo posture
• matsyāsana – fist posture
• uttāna pādāsana – extended leg posture
• cakrāsana – wheel posture
• śīrṣāsana – Head stand
• baddha padmāsana – sealed lotus pose
• yoga mudra – sealed yoga posture
• padmāsana – Lotus posture
• utpluthiḥ - uprooting posture
• Savasana – Coprse pose

Pranayama is the central practice in traditional yoga. Many people misunderstand Pranayama as the breathing practice only, but it is something more. In this class you will learn the secret of pranayama and how it leads us to health, peace, happiness, balance and awakening of kundalini.

Every week will lead to a different state of experience.

• Building strength in your system and a step by step understanding of Pranayama.
• Move towards from beginning to a deeper understanding of Pranayama and practices.
• Move towards advancing the practices with holding the breath and breathing with chakra awareness.
• Practice teaching and move towards mastery of the breath.

Here are the topics you will be learning for study of Pranayama:

• What is Prana
• What is Pranayama
• What is breath and connection with the Prana
• Importance and benefits of Pranayama
• How to prepare ourselves to practice them
• Aspects of Breathing
• Ancients Texts of Breathing
• General understanding
• Understand all about nostrils & how to activate them
• Secrets of Pranayama
• Breath flow in 5 elements
• Unit of Prana
• Function of Prana
• Three levels of Prana
• Three Gunas
• How does prana flow
• Quality of breath
• Imbalance of Prana
• Retention of breath
• 6 Sitting positions for Pranayama practices
• Breathing pattern
• Prana connection with chakras and Kundalini

Beginners and Intermediate Practices

• Clavicular Pranayama
• Thoracic Pranayama
• Diaphragmatic Pranayama
• Yogic Pranayama
• Pranava Pranayama
• Nadisodhanam Pranayama
• Bhastrika Pranayama
• Kapalbhati Pranayama
• Bhramari Pranayama
• Ujjayi Pranayama
• Sitli Pranayama
• Sitkari Pranayama
• Murcha Pranayama
• Surya bhedi Pranayama
• Chandra bhedi Pranayama

Once you stabilize your posture through Asana, cleanse your energy through Pranayama, and control your senses through Pratyahara you will be able to focus your mind. Meditation starts with concentration practices and with our 200-hour YTTC, you will learn great techniques to master the basics by which you can develop a high-level concentration and awareness.

With this 20 days program, you will learn basic to intermediate levels of meditation preparations and techniques. Each day you will get a little more understanding of how to perform them and experience their benefits.

• Developing Foundation
• Developing one-pointed focus, different types of concentration techniques, and visualization exercises
• Meditation Techniques
• Chakra Awareness and Kundalini Meditation

Here is the list of what you will be learning:-

• Introduction to Meditation
• History of Meditation
• Preparation to Meditation
• What is Meditation and what it is not
• Why- How- Where- When Meditation
• Philosophy of Meditation
• Meditation Traditions
• Meditation Scriptures
• Aim and Objectives of Meditation
• Sitting Positions
• How to Sit Correctly
• Preliminary Practices Before Practicing Meditation
• Role of Diaphragmatic Breathing in Meditation
• Correct Breathing in Meditation
• How to Relax in Meditation
• Lifestyle- Diet- Sleep- Sex- Job- Rules in Meditation

Styles of Meditation Practices

• Mantra & Kirtan Meditation Practices
• How to Do Japa (recitation)
• Kirtan Even and Creating a Spiritual Vibe
• Silence Practice
• One Day Silence Meditation

Yoga Nidra (sleep awareness/ psychic sleep) is a journey from a conscious to a superconscious state of awareness. All animals, birds, insects, and humans sleep in the same way, and the experience of sleep also is the same. This state brings oneness and there is a great secret behind all of it. Yogi Vishnu is one of the most famous Yoga Nidra teachers. His proven techniques have been practiced for a long time by our sages. He will be the mentor and teacher, showing you how it can transform your life in a very short period of time. Yoga Nidra practices will take place every Friday.

• Basic Relaxation Practices
• Visualisation Yoga Nidra
• Chakra Awareness Yoga Nidra
• Inner Flame Yoga Nidra

You will learn the basics of Yoga Nidra.

• Meaning and Purpose of Yoga Nidra
• Different Schools and Traditions of Yoga Nidra
• Tantric Origin of Yoga Nidra
• Lifestyle and Rules for Yoga Nidra Practitioners
• Benefits and Risks of Yoga Nidra
• Difference Between Yoga Nidra and Meditation
• Yoga Nidra Experience
• Yoga Nidra and Healing
• 4 States of Consciousness
• 3 Body Awareness
• Tension Relaxation

The body produces toxins at all times and we need to cleanse our bodies accordingly. Proper ablution, urination, cleaning nostrils, ears, eyes, skin, tongue, and other organs are very important for good health. These are physical, mental, emotional, al, and spiritual cleansing. In the beginning, yoga practitioners should follow six practices (Sat-Karma) by which they can unblock the channels for higher experiences. With your 200-hour YTTC, you will learn these cleansing practices. You will also learn the basic theory of the following;

• What is Satkarma
• Benefits and Risks
• Who Should and Should Not Practice It
• Experiences
• Preparation to Satkarma
• Practices After Completing It
• Nadi Cleansing

Practices that you will learn

• Jiwa dhauti
• Data-Dhauti
• Karna-Dhauti
• Rubber-net.
• Jalaneti.
• Kapalbhati.
• Agnisara

Yoga philosophy is the philosophy of life. Just by listening and understanding one can change one's own life. Yogi Vishnu learnt the secrets of Yoga philosophy from his great Master Swami Veda by spending significant time with him. His authentic teachings will be taught by our teachers. Yoga philosophy does not only exist in Yoga Sutra. There are hundreds of Yogic texts and we will introduce you few important ones such as; Yoga Sutra, Bhagawat Geeta, and Upanishad.

During these 20 days Yoga Philosophy will take you a great journey of wisdom.

Entering to the World of Wisdom

• Introduction to Indian Culture and Spiritualtiy and Himalayan Tradition
• Introduction to the Ancient Scriptures of Yoga and Spirituality
• Meaning and Purpose of Indian Philosophy
• Introduction to 9 Major Indian Philosophy
• Why Is Yoga Philosophy the Most Important Among All?
• History of Yoga
• Types of Yoga

Patanjali Welcomes you- External limbs !!!

• Patanjali and His Work
• Introduction to Yoga Sutra Text
• Eight Limbs of Yoga
• Yamas & Niyamas
• Philosophy of Asana & Pranayama
• Science of Karma

Inward Journey of Philosophy- Internal Limbs !!!

• Philosophy of Concentration, Meditation and Samadhi
• Overview of First Chapter
• Overview of Second Chapter
• Overview of the Third and Fourth Chapter of Patanjali
• Mind and Its Control
• Introduction to Bhagavat Geeta & Upanishad

Exploring the wisdom of Yoga

• Chakras
• Nadi
• Kundalini
• Three Fold Pain
• Three Bodies (Sharira)
• Panchakosha
• Tri-guna
• Mahabhuta (Theory of Elements)

• Nadis/Energy channel
• Chakras
• Panchakosha (5 sheaths)
• Respiratory system
• Nervous system
• Tridosha
• Dhatus
• Vayu

Ayurveda is the sister science of yoga. It believes that the body is made of five elements which create three Doshas; Kapha, Vata and Pitta. When we keep them balanced, we are healthy and when imbalanced, we are ill. Ayurveda talks about a proper health management that all yoga teachers need to know to help people. We provide one Ayurveda workshop from our doctor. Here is what you will learn in the Ayurveda classes;

• Introduction to Ayurveda
• Unique Features of Ayurvedic Treatment
• Fundamentals of Ayurveda
• Panchamahabhuta
• Kapha (The theme of structure and lubrication)
• Vata (the energy of movements)
• Pitta (the energy of bio-trasformation and heat generation)
• Prakriti- Know Your Constitution

Mudra is a Divine gesture practiced with human hands. There are hundreds of them and they can bring miraculous changes in the body and mind with its extraordinary powers.

You will learn about these powerful and secret mudras and their understanding.

• The Secrets of Mudra
• The Position of Elements in the Hands
• The Need for Mudra
• The Importance and Advantages of Mudras
• Special Guidelines About Mudra
• Gyan Mudra (Gesture of Wisdom)
• Purn Gyan Mudra (Gesture of Complete Wisdom)
• Vairagya Mudra(Gesture of Dispassion)
• Abhaya Mudra(Gesture of Blessing, Fearlessness)
• Dyan Mudra (Meditation Mudra)
• Vayu Mudra(Gesture of Air)
• Pran Mudra (Gesture of Prana)

The whole universe is made of energy. At all times the energy is converted into matter so that we see the whole universe as what it is. Our physical body is also made of energy and it constantly works with it. With mudra channelise the energy and with bandha we control the energy and prevent it from draining. It helps us manage and maintain the energy. It also is helpful for kundalini awakening.

There are only three Bandhas according to yoga but we will teach you many preparation techniques that will help you perform the bandhas correctly.

Here is what you will learn

• Meaning and Importance of Energy Lock
• Why the Energy Lock and How Our Energy Gets Drained
• Energy Knots and How to Open Them
• Understanding the Three Chakras; Muladhara-Manipura-Visuddhi
• Experience of Energy Lock
• Benefits and Risks of Bandha Practices

Practices (Beginners and Intermediate Level)

• Agnisar (Preparation to Uddiyana)
• Vahir Kumbhaka (External Retention)
• Antar Kumbhaka (Internal Rentention)
• Ashwini Mudra
• Vajroli Mudra
• Mulabandha
• Uddiyana Bandha
• Jalandhara Bandha

Learning or practicing yoga is not enough to teach. Teaching yoga is an art in which you transform people's lives. A proper teaching methodology will help you with;

• Not to forget the sequence
• Avoid injuries
• Manage happiness during and after the practice
• Work with all sides of Yoga and all levels
• Give a meditative experience
• Manage and balance the energy flow

Here is what you will learn

• Proper demonstration of a Yoga practice
• The proper way to instruct and guide a lesson
• Proper alignment of yoga postures
• Proper adjustment with/ without props
• Yogic personality establishment

• Sense of alignment
• Role of alignment in daily practice
• How to balance prana & chakras
• How alignment works in 5 koshas
• Importance of Alignment
• Different aspect of Alignment
• To decrease the risk of injuries
• Increase the movement of joints
• Alignment based on body regions
• Upper Limb alignment
• Lower Limb alignment
• Torso – Thorax - Abdomen – Pelvis Alignment
• Head & neck - Alignment
• Spinal alignment
• Basic alignment postures
• How to bring the body in comfortable
• How to find balance between body and mind

• What is the sense of yoga adjustment
• What is the level of yoga adjustment
• Why adjustment is needed in yoga asana
• Role of adjustments in yoga asana class
• Right technique of perfect adjustment
• How to apply a bandha and when
• Exploring the dynamics of each asana
• How to adjust self adjust in a posture
• How to adjust others during the class
• Pre required methods of adjustment
• Uses of different tools and props to achieve a peak of the posture
• Body weight management during a posture
• Safety rules and preparations

Yoga philosophy

• Introduction to yoga ,its philosophy and evolution
• Introduction to yoga sutras of patanjali
• Definition of yoga
• 4 aspects of mind and its functions
• Daily Schedule of a yoga student
• Principles of 5 Basic element & 10 Senses

Week 2

• Yama , Niyama 
• Asana , Pranayama & Pratyahara , Dharana , Dhyan , Samadhi

At the end of the course, you will be evaluated and according to that, you will get the certification. Your evaluation will be based on the following;

• Performance during the course
• Attendance
• Practical asana demonstration test
• Written test (Objective and subjective type)
• Behavior