200 Hour Yoga Teacher Training in Bali | Yoga Alliance Certified

Mantra (Optional)

In our 200 hour Yoga Teacher Training Bali, you will learn the art and science of mantras, understand their power and benefits, discover how they are created, explore their significance beyond religion, and experience the impact of sound vibrations.

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 (Tvamevamata)
• 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 (Om Mitraya)

Bali Yoga Retreats (BYR) 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 (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 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

Ashtanga Yoga is a dynamic style of yoga that combines breath with a set sequence of postures. It's like a moving meditation where each pose flows into the next, building strength, flexibility, and focus. It's physically challenging but also deeply calming for the mind.

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 the 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
• 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)

Standing Asana Series includes: Padangustasana (big toes posture), Pada Hastasana (hand under foot posture), Utthita Trikonasana A+B (triangle posture), Utthita Parsvakonasana A+B (extended side angle pose), Prasarita Padottanasana A–D (intense wide leg stretch), Parsvottanasana (intense side stretch posture), Utthita Hasta Padangustasana (hand to big toe posture), Ardha Baddha Padmottanasana (half bound lotus forward bend), Utkatasana (fierce pose), Virabhadrasana A+B (warrior pose).

Sitting Asana Series includes: Dandasana (staff pose), Paschimottanasana (intense west stretch / sitting forward bend), Purvottanasana (intense east stretch), Ardha Baddha Padma Paschimottanasana (half bound lotus forward bend), Triang Mukhaikapada Paschimottanasana (reverse the leg, one leg intense stretch), Janu Sirsasana (head to knee pose), Marichyasana (sage Marichi pose), Navasana (boat pose), Bhujapidasana (shoulder pressure pose), Kurmasana (tortoise pose), Supta Kurmasana (sleeping tortoise), Garbha Pindasana (embryo posture), Kukkutasana (rooster posture), Baddha Konasana (bound angle pose), Upavistha Konasana (seated angle posture), Supta Konasana (lying down angle posture), Supta Padangustasana (reclining big toe posture), Ubhaya Padangustasana (both big toes posture), Urdhva Mukha Paschimottanasana (upward facing full forward bend), Setu Bandhasana (bridge posture).

Finishing Asana Series includes: Urdhva Dhanurasana (upward bow posture), Salamba Sarvangasana (shoulder stand posture), Halasana (plow posture), Karnapidasana (ear pressure posture), Urdhva Padmasana (upward lotus), Pindasana (embryo posture), Matsyasana (fish posture), Uttana Padasana (extended leg posture), Chakrasana (wheel posture), Sirsasana (head stand), Baddha Padmasana (sealed lotus pose), Yoga Mudra (sealed yoga posture), Padmasana (lotus posture), Utpluthi (uprooting posture), Savasana (corpse 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 course 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.
• Moving from beginning to a deeper understanding of Pranayama and practices.
• Advancing the practices with holding the breath and breathing with chakra awareness.
• Practice teaching and moving towards mastery of the breath.

Topics you will be learning:

• What is Prana; what is Pranayama; what is breath and its connection with Prana
• Importance and benefits of Pranayama
• How to prepare ourselves to practice them
• Aspects of breathing; ancient texts of breathing; general understanding
• Understanding the nostrils and how to activate them
• Secrets of Pranayama; breath flow in the 5 elements
• Unit, function and three levels of Prana; the three Gunas
• How prana flows; quality of breath; imbalance of Prana; retention of breath
• Six sitting positions for Pranayama practice; breathing patterns
• Prana's connection with chakras and Kundalini

Beginner and intermediate practices: Clavicular Pranayama, Thoracic Pranayama, Diaphragmatic Pranayama, Yogic Pranayama, Pranava Pranayama, Nadi Shodhana Pranayama, Bhastrika Pranayama, Kapalabhati Pranayama, Bhramari Pranayama, Ujjayi Pranayama, Sitali Pranayama, Sitkari Pranayama, Murcha Pranayama, Surya Bhedi Pranayama, Chandra Bhedi Pranayama.

Through Asana, Pranayama, and Pratyahara, you'll stabilize your posture, cleanse energy, and focus your mind. In our 200 hour YTTC, you'll learn meditation techniques from basic to intermediate levels to deepen concentration and awareness.

Developing foundation: one-pointed focus, different concentration techniques, and visualisation exercises. Meditation techniques include chakra awareness and Kundalini meditation. Here is what you will be learning:

• Introduction to and history of meditation
• Preparation for meditation; what meditation is, and isn't
• Why, how, where and when to meditate
• Philosophy, traditions and scriptures of meditation
• Aims and objectives of meditation
• How to sit correctly; preliminary practices before meditation
• The role of diaphragmatic breathing and correct breathing in meditation
• How to relax in meditation; styles of meditation practice

Himalayan Meditation Practices: Basic foundation meditation practice, breath-mind-mantra awareness, Trataka meditation.

Nada Meditation Practices: Music meditation, Om meditation, mantra power meditation.

Active Meditation Practices: Dynamic moving meditation (Osho), Buddha walking meditation, karma yoga meditation, Gaurishankar meditation.

Tantra & Kundalini Meditation Practices: 7 chakra awareness meditation, Ajna chakra awakening meditation, Kundalini active meditation.

Vipassana & Passive Meditation Practices: Breath awareness (Anapana), mindfulness and sensation.

Also covered: total awareness practice, mantra and kirtan meditation practices, how to do japa (recitation), kirtan event and creating a spiritual vibe, silence practice, and one day of silence meditation.

Yoga Nidra (sleep yoga) is a guided meditation designed to take you from your waking state into the deepest levels of sleep consciousness. In our 200 hour yoga teacher training, we practise Yoga Nidra once a week, which helps students feel deep rest and deep inner peace or calmness.

Practices: basic relaxation, visualisation Yoga Nidra, chakra awareness Yoga Nidra, inner flame Yoga Nidra.

You will learn the basics of Yoga Nidra: its meaning and purpose, the different schools and traditions of Yoga Nidra, its tantric origin, lifestyle and rules for practitioners, benefits and risks, the difference between Yoga Nidra and meditation, the Yoga Nidra experience, Yoga Nidra and healing, the four states of consciousness, and the three-body awareness model.

In this course, you will learn essential cleansing practices to maintain physical, mental, emotional, and spiritual health. The body constantly produces toxins, so proper ablution and cleaning of the nostrils, ears, eyes, skin, tongue and other organs is vital. Beginners will follow six Sat-Karma practices to unblock energy channels and enhance higher experiences, along with the basic theory behind them.

Topics: what is Satkarma; benefits and risks; who should and should not practise it; experiences; preparation for Satkarma; practices after completing it; nadi cleansing.

Practices you will learn: Jiwa Dhauti, Danta Dhauti, Karna Dhauti, Rubber-net, Jala Neti, Kapalabhati, 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 the Yoga Sutra — there are hundreds of yogic texts, and we introduce a few important ones such as the Yoga Sutra, Bhagavad Gita, and Upanishads.

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

Entering the World of Wisdom: Introduction to Indian culture, spirituality and the Himalayan tradition; introduction to the ancient scriptures of yoga and spirituality; meaning and purpose of Indian philosophy; introduction to the 9 major Indian philosophies; why yoga philosophy is central; history and types of yoga.

Patanjali and His Work: Introduction to the Yoga Sutra text; the eight limbs of yoga; Yamas and Niyamas; philosophy of asana and pranayama; the science of karma.

Inward Journey of Philosophy — Internal Limbs: Philosophy of concentration, meditation and samadhi; overview of the Yoga Sutra's four chapters; the mind and its control; introduction to the Bhagavad Gita and Upanishads.

Exploring the Wisdom of Yoga: Chakras, Nadi, Kundalini, the three-fold pain, the three bodies (Sharira), Panchakosha, the three Gunas, and the Mahabhuta (theory of elements).

Yoga Anatomy is one of the most important subjects for yoga teachers. In anatomy classes, you will learn two types of anatomy: physical and spiritual.

Physical Anatomy: Introduction to the body and its structure; body planes; anatomical movements; bones of the skull; cervical vertebrae; shoulder girdle, arm bones and pelvic region; deformities of the spine; lower extremity; tendons and ligaments; muscular system; nervous system; respiratory system.

Spiritual Anatomy: Nadi (energy channels); chakras (energy centres); Kundalini (prime energy and source of all creativity); Panchakosha (5 layers); Pancha Mahabhuta (5 elements and body structure); Tri-Guna (three attributes).

Yoga is a holistic science which nurtures the body, mind and soul. It has a natural healing energy by which one can remain healthy, and if there is any illness, it helps the body heal naturally. As part of our 200 hour yoga teacher training in Bali, you will be learning the basics of Yoga Therapy in the classes. Our teachers will give instructions on the therapeutic value of respective practices during the asana, pranayama, meditation and anatomy classes. There is no specific standalone class for it.

Topics: what is Yoga Therapy; rules and regulations of Yoga Therapy; healing through asana, pranayama and meditation; therapy for common conditions.

Ayurveda is the sister science of yoga. It holds that the body is made of five elements which create three Doshas: Kapha, Vata and Pitta. When these are balanced, we are healthy; when imbalanced, we become ill. Ayurveda covers proper health management that all yoga teachers need to know in order to help people. As part of our 200hr yoga teacher training Bali, we provide one Ayurveda workshop with our doctor. Topics: introduction to Ayurveda; unique features of Ayurvedic treatment; fundamentals of Ayurveda; Panchamahabhuta; Kapha (structure and lubrication); Vata (movement); Pitta (bio-transformation and heat); knowing your Prakriti (constitution).

Mudra is a gesture practised with the hands. There are hundreds of them, and they can bring significant changes in the body and mind. You will learn about these mudras and their meaning: the secrets of mudra; the position of the elements in the hands; the need for mudra; the importance and benefits of mudras; special guidelines about mudra.

Mudras covered: Gyan Mudra (gesture of wisdom), Purna Gyan Mudra (gesture of complete wisdom), Vairagya Mudra (gesture of dispassion), Abhaya Mudra (gesture of blessing/fearlessness), Dhyana Mudra (meditation mudra), Vayu Mudra (gesture of air), Prana Mudra (gesture of prana).

The whole universe is made of energy, constantly converted into matter. Our physical body is also made of energy and constantly works with it. Mudra channels the energy; bandha controls the energy and prevents it from draining. It helps manage and maintain energy, and supports Kundalini awakening.

There are only three Bandhas according to yoga, but you will learn many preparation techniques that help you perform them correctly. Topics: meaning and importance of the energy lock; why the energy lock exists and how energy gets drained; energy knots and how to open them; understanding the three chakras — Muladhara, Manipura, Vishuddhi; the experience of an energy lock; benefits and risks of Bandha practices.

Practices (beginner and intermediate level): Agnisar (preparation to Uddiyana), Bahir Kumbhaka (external retention), Antar Kumbhaka (internal retention), Ashwini Mudra, Vajroli Mudra, Mula Bandha, Uddiyana Bandha, Jalandhara Bandha.

Learning or practising yoga is not enough to teach it. Teaching yoga is an art in which you transform people's lives. As part of our 200 hour yoga teacher training in Bali, proper teaching methodology will help you: keep the yoga sequence in mind; avoid injuries; manage happiness during and after 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 and without props; yogic personality establishment.

Topics: the sense of alignment; the role of alignment in daily practice; how to balance prana and chakras; how alignment works across the five koshas; the importance of alignment; different aspects of alignment; decreasing the risk of injury; increasing the movement of joints; alignment by body region (upper limb, lower limb, torso/thorax/abdomen/pelvis, head and neck, spine); basic alignment postures; how to bring the body into comfort; how to find balance between body and mind.

Topics: the sense and level of yoga adjustment; why adjustment is needed in yoga asana; the role of adjustments in a yoga asana class; the right technique for a proper adjustment; how and when to apply a bandha; exploring the dynamics of each asana; how to self-adjust in a posture; how to adjust others during class; prerequisite methods of adjustment; use of different tools and props to reach the peak of a posture; body-weight management during a posture; safety rules and preparations.

At the end of the course, you will be evaluated, and your certification is awarded according to that evaluation. Your evaluation is based on: performance during the course; attendance; a practical asana demonstration test; a written test (objective and subjective); and behaviour.