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 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

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 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)
• 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,B,C,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 – Warrior pose A+B
• Dandasana – Staff pose
• Pascimattanasana – intense west stretch or sitting forward bend
• Purvattanasana – Intense east stretch
• Ardha baddha padma pascimattanasana- half bound lotus forward bend
• Triyangmukha Eka Pada Pascimottanasana- Reverse the leg, one leg intense stretch
• Janusirsasana – head to knee pose
• Maricasana – 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 pascimattanasana – upward facing full forward bend
• Setu bandhasana – bridge posture

Finishing Postures

• Urdhva dhanurasana – upward bow posture
• Salamba sarvangasana – shoulder stand posture
• Halasana – plow posture
• Karna pidasana – ear pressure posture
• Urdhva padmasana – upward lotus
• Pindasana – Embryo posture
• Matsyasana – fist posture
• Uttana padasana – extended leg posture
• Cakrasana – 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.
• 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
• ancient 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
• 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
• 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 for Meditation
• What Meditation Is and What It Is Not
• Why- How- Where- When Meditation
• Philosophy of Meditation
• Meditation Traditions
• Meditation Scriptures
• Aims and Objectives of Meditation
• How to Sit Correctly
• Preliminary Practices Before Practicing Meditation
• Role of Diaphragmatic Breathing in Meditation
• Correct Breathing in Meditation
• How to Relax in Meditation

Styles of Meditation Practices

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

Yoga Nidra 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 will learn Yoga Nidra once a week which helps student feel deep rest and deep inner peace or calmness.

• 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

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, cleaning of 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.;

• 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, Bhagavad Gita, 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 Spirituality 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)

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 Body and Its Structure
• Body Planes
• Anatomical Movements
• Bones of the Skull
• Cervical Vertebrae
• Shoulder Girdle/ Arm Bones/ Pelvic Region
• Deformities of the Spine
• Lower Extremity
• Tendons and Ligaments
• Muscular System
• Nervous System
• Respiratory System

Spiritual Anatomy

• Nadi (Energy Channel)
• 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 of therapeutic value of respective practices during the asana, pranayama, meditation and anatomy classes. There will be no specific class for it.

• What is Yoga Therapy
• Rules and Regulations of Yoga Therapy
• Healing Through Asana, Pranayama and Meditation
• Therapy for Common Diseases

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. As part of our 200hr yoga teacher training Bali, 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-transformation 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)
• Dhyana 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 channelize 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)
• Bahir 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. As part of our 200 hour yoga teacher training in Bali a proper teaching methodology will help you with:

• Not to forget the yoga 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
• Prerequired 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

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