10 Day 100-Hour Hatha, Vinyasa, and Ashtanga Yoga Teacher Training in Bali, Indonesia

Certifications

The course/hours count as Continuing Education hours for Registered Yoga Teachers (RYT®) only.

Bali Yoga Retreat’s yoga teacher’s training course will expose you to quality education in yoga asanas, pranayama, meditation, yoga philosophy, shatkarma, anatomy, and so on. Life comes with a plethora of opportunities and beckons you in more ways than one to explore the truth. Yoga is certainly one of the most effective ways of arriving at supreme knowledge. To empower you to realize this goal, Bali Yoga Retreats is coming up with a 100-hour yoga teacher training. This special yoga program is designed for aspirants keen to commence their yogic journey as well as those who are already on that route.

This course will guide you in terms of developing your daily Yoga practice patterns. Upon completion of the program, you will be confident enough to share and teach beginner classes with your family and friends. The teaching team is committed to teaching systematically to develop an aptitude among students to learn the basics and philosophy of life. To maximize your learning potential, it is suggested that you dedicate quality time throughout the course duration. Complete surrender and sincerity are recommended during the 100-hour yoga teacher training course.

You can reap the optimum rewards of this course if you are fully available for all the sessions of this course and enjoy a life-altering experience. Bali Yoga Retreat’s yoga teacher’s training course will expose you to quality education in yoga asanas, pranayama, meditation, yoga philosophy, shatkarma, anatomy, and so on. Therefore, kindly do not be reluctant to take this up as a fantastic learning curve.

Yoga is effective universally. It is apt for all professions. You need not necessarily aim to emerge as a yoga teacher after attending this program. Scientists, businessmen, social workers, teachers, and people from all walks of society must practice yoga to improve their immunity and overall work capacity. This is a wonderful opportunity to turn over a brand new leaf and ultimately attain a higher level of consciousness.

Overview

Hatha yoga

Hatha yoga is the traditional method of practicing yoga postures, which include aligning the body posture, getting rid of toxins, losing weight, overall health, taking away fatigue, and relaxing the mind. Finally, it leads to stillness and prepares one to meditate.

Coverage: Surya namaskar (sun salutation) and asana alignment, assistance, and adjustment for the following asanas

• Pawanmuktasana series 1
• Pawanmuktasana series 2
• Pawanmuktasana series 3
• Surya namaskar (sun salutation)
• Chandra namaskar (moon salutation)
• Tadasana (palm tree pose)
• Triyak tadasana (swaying palm tree pose)
• Trikonasana (triangle pose)
• Parivirtatrikon asana - revolving triangle pose
• Uttkatasana - chair pose
• Virbhdrasana 1 - warrior 1
• Virbhdrasana 2 - warrior 2
• Virbhdrasana 2 - warrior 3
• Ardha chandrasana - half-moon pose
• Vriksasana - tree pose

Vinyasa yoga

Vinyasa is a synchronized movement of body, breath, and mind and students get warm and flexible through this practice. It is a kind of moving meditation that brings health and harmony.

Coverage: Alignment, drishti, adjustment, options

• Surya namaskar A
• Surya namaskar B
• Asanas for beginners
• Padangusthasana
• Padahasthasana
• Utthita trikonasana
• Parivrtta trikonasana
• Utthita parsvakonasana
• Parivrtta parsvakonasana
• Prasarita padottanasana A, B, C, and D
• Parsvottanasana
• Eka pada padangusthasana A, B, C, and D
• Ardha baddha padmottanasana
• Utkatasana
• Virabhadrasana A and B
• Dandasana
• Paschimottanasana A, B, C, and D
• Purvattanasana
• Ardha baddha padma uttanasana
• Triang mukaikapada pashimottanasana
• Janu sirsasana A, B, and C
• Marichyasana A, B, C
• Navasana

Pranayama

Pranayama contains various breathing exercises but the goal is not the breathe but rather to reach the level of prana force which is the source of all existence.

Through breathing practices, one can achieve deep physical, energetic, and emotional cleaning. Pranayama is an ancient yogic breathing technique that is used as preparation for meditation and is a vital aspect of practicing yoga. It improves the respiratory system and purifies the body and mind.

Introduction of pranayama

Implementing breathwork in yoga poses allows for more opening and presence. Come experience the interplay of breath, movement, and energy and leave with an overall sense of well-being.

Benefits of pranayama

Daily pranayama trains the lungs and improves the capacity of the respiratory system immensely. It directly works on the nervous system, positively affecting the autonomic nervous system which controls and governs essential functions of the body like the heart rate, respiration, blood pressure, etc.

Clavicular, thoracic and diaphragmatic breathing (yogic breathing)

Clavicular breathing is breathing into the top third of the lungs and no deeper. Clavicular breathing is accomplished by raising the collarbone (clavicle) and shoulders during the in-breath and keeping the rest of the torso motionless. Clavicular breathing is the most shallow type of breathing.

Ujjayi

Ujjayi breathing is a breathing technique employed in a variety of Taoist and yoga practices. With yoga, it is sometimes called "the ocean breath."

Bhastrika

Bhastrikā is an important breath exercise in yoga and pranayama. It is sometimes treated as a kriya or 'cleansing action' along with kapalabhati to clear the airways in preparation for other pranayama techniques.

Bhastrika involves a rapid and forceful process of inhalation and exhalation powered by the movement of the diaphragm. The movement of air is accompanied by an audible sound. One inhale and exhale equals one round of bhastrika, and it may be repeated for many consecutive rounds.

Kapalbhati

Kapalabhati also called breath of fire, is an important shatkarma, a purification in Hatha yoga. The technique of kapalabhati involves short and strong forceful exhalations and inhalation happens automatically. There are three forms of kapalabhati:

• Vatakrama kapalabhati - a practice similar to the pranayama technique of Bhastrika, except that exhalation is active while inhalation is passive, the opposite of normal breathing.
• Vyutkrama kapalabhati, a practice similar to jala neti, it involves sniffing water through the nostrils and letting it flow down into the mouth, and then spitting it out.
• Sheetkrama kapalabhati, can be considered the reverse of vyutkrama kapalabhati, in which water is taken through the mouth and expelled through the nose.

Nadi - shodhana

Nadi is a Sanskrit word meaning “channel” or “flow” and shodhana means “purification.” Therefore, nadi shodhana is primarily aimed at clearing and purifying the subtle channels of the mind-body organism, while balancing its masculine and feminine aspects.

Bhramari

Bhramari pranayama, also known as humming bee breath, is a calming breathing practice that soothes the nervous system and helps to connect one with their truest inner nature.

Surya - bhedi and chandra – bhedi

In chandra bhedana pranayama, the left nostril is used for inhalation, and the right nostril is used for exhalation. It is said that on inhalation, energy passes through ida (chandra) nadi, and on exhalation, through pingala or surya nadi.

Sheetali and sheetkari

Sheetali pranayama, also known as cooling breath, is a breathing practice that very effectively cools the body, the mind, and the emotions. Sheetali comes from the Sanskrit root 'sheet,' which means “cold” or “frigid.” Sheetal translates roughly as ‘that which is calm, passionless, and soothing.’

Sheetali pranayama calms and soothes the mind-body organism by activating a powerful evaporative cooling mechanism on the inhalation, delivering a gently cooling energy to the deep tissues of the body.

Remarkably, this pranayama also enkindles the digestive fire, just as a live coal covered in ash might begin to glow under the influence of a cold wind.

Sitting postures for pranayama sadhana

• Easy pose
• Half-lotus
• Swastikasana

Anatomy and physiology (Sharir vijnan)

• Digestive system
• Respiratory system
• Nervous system
• Organs
• Bodily systems
• Nadis
• Chakras

Yoga therapy

Yoga is a therapy and students will learn how to treat different physical, mental, and emotional problems through yoga.

Cleansing techniques (Shatkarma)

This technique can help get rid of toxins and embrace a pleasant and refreshing lifestyle.

Mantra chanting

Mantras are powerful sound vibrations that have healing and spiritual power. Regularly chanting this can be healthy and peaceful.

Study of asana

Coverage: Proper alignment, variations, modifications with ability to minimize the risk of injuries, and hands-on adjustments

Asanas are one of the most important facets of yoga. Each asana is performed for a particular beneficial reason. The reasons can vary and may include aligning the body posture, getting rid of toxins, losing weight, overall health, taking away fatigue, and relaxing the mind.

Art of sequencing and improvisation in the class

One of the key elements of the 100-hour yoga teacher training in Bali curriculum is to make future yoga teachers aware of the importance of sequencing. Sequencing has a vital role to play in conducting a successful and efficient class.

A yoga class environment cannot be predicted at all times. It is in the hands of the teacher to engage the class, create a flow, and share his / her teachings most suitably and effectively as possible.

Intelligent use of props to help improve practice at its early stages.

The course also consists of a part that teaches to enhance the effectiveness of a class with the use of props. Smart and intelligent use of props is a skill and is to be used to engage the class better.

Postures with their Sanskrit names and terminology

Postures along with their names and meanings are taught in detail. The meaning of a posture can help the learner understand it better and it will also have a better impact as compared to doing it for the sake of it.

Technique and practice of breathing (pranayama)

The practice of breathing is considered the foundation of yoga. Deep breathing combined with yoga has several benefits such as improved blood flow, detoxification of the body, and improved digestion, among others.

Meditation (dhyana)

A deeper level of meditation and concentration to know the truth is referred to as dhyana. Dhyana is mostly done to reach samadhi, meaning bliss, which is the ultimate goal of yoga. Meditation is a systematic practice that promotes physical, mental, and emotional tranquility to reach samadhi (self-realization).

Breathing awareness meditation

Breath awareness meditation promotes physical and mental relaxation that can significantly reduce stress on the body and mind. The most basic way to do mindful breathing is simply to focus your attention on your breath, then inhale and exhale.

You can do this while standing, but ideally, you’ll be sitting or even lying in a comfortable position. Your eyes may be open or closed, but you may find it easier to maintain your focus if you close your eyes. Experts believe a regular practice of mindful breathing can make it easier to do it in difficult situations.

Trataka

Trataka is a yogic purification and a tantric method of meditation that involves staring at a single point such as a small object, black dot, or candle flame. It is said to bring energy to the "third eye" and promote various psychic abilities.

Dynamic meditation

Dynamic meditation is a fast, intense, physical, and spiritual movement that helps you to release the past and clear the old patterns. It brings you peace, stillness, and freedom.

Tips for developing concentration

Through practice, it is normal that your mind sometimes wanders. The thoughts will come and it's okay. But when that happens, just bring your mind back to the present and bring awareness to your breath.

Silence meditation

Silence meditation is one of the most powerful meditation techniques. It helps you to connect and understand your true self.

Fundamentals of human anatomy and physiology.

Understanding human anatomy will help people understand yoga and its aspects better. This will also help achieve holistic health and the therapeutics of yoga practices.

Yoga philosophy, ideas, and hypothesis

Yoga is an ancient philosophy. To be a yoga teacher, one should understand the philosophy and ideas attached to it. Apart from this, they should also be able to share these same ideologies with their students in the future.

Confidence-building through teaching-practice

Teaching is a skill by itself that demands confidence. The 100-hour yoga teacher training also ensures that enthusiasts are open to learning the skill of teaching and can excel in the same with practice.

Yoga Nidra (psychic sleep)

When a yoga practitioner moves through the various internal states of yoga Nidra, a profound experience of relaxation occurs. This is called "turiya," a sensation of pure bliss.

• Basic relaxation
• Tension relaxation
• Full body relaxation

Yoga cleansing (shatkarma)

Yogic cleansing exercises are important to learn how to incorporate your breath and meditate properly during physical aspects of yoga. It also removes the blockages in the energy channels.

• Rubber-neti
• Jalaneti
• Kapalbhati

Yoga philosophy

• Introduction to yoga, its philosophy, and evolution
• Introduction to yoga sutras of Patanjali
• Definition of yoga
• 4 aspects of the mind and its functions
• Daily schedule of a yoga student
• Principles of five basic elements and ten senses

Week 2

• Yama, niyama
• Asana, pranayama and pratyahara, dharana, dhyana, samadhi

Eligibility

Who can join this course?

• If you are new to yoga (no specific background in yoga is required, being eager to learn is enough) - If you have been practicing yoga for a while
• If you have been practicing yoga for a long time but don’t have knowledge of anatomy, the foundation of the asanas, and yoga philosophy
• Don’t want to be a yoga teacher but desire to deepen your own yoga practice and knowledge

Walk on your yogic path with Bali Yoga Retreat

Bali Yoga Retreat gives a holistic understanding of yoga which offers multi-style yoga practices combined with traditional yoga and a recent, modern understanding of the body. The gurus are ready with all their heart and knowledge to guide you and support you to deepen your yoga practice and achieve your goals. Join the Bali Yoga Retreat family and experience the endless joy of discovering your true self and this life-transformative journey!

Achievements and benefits

What will you get as you complete a 100-hour yoga teacher training course?

• Solid basic foundation to deepen your asana practice
• With a deep understanding of anatomy and adjustment and alignment, improve your understanding of the asanas
• Learning pranayama, yoga philosophy, meditation, etc.
• Understand traditional and authentic yogic texts and get to know more about yogic aphorisms
• Experience spirituality in Bali, Indonesia, and get to know more
• Getting a 100-hour yoga teacher training course certificate is a beginner’s course to realize your inner consciousness and develop your practice but not eligible to teach as a teacher
• Benefits of attending our yoga teacher training course in Bali yoga retreat

You become more controlled;

• You will have more understanding in your life
• You become more emotionally balanced
• You develop a stronger personal practice
• You will be connected with the ancient Yoga tradition of India and you will receive guidance whenever you need it
• Your family and friends can also join the ashram and stay like a family

Daily Schedule

In keeping with the requirements of Yoga Alliance - USA, this 100-hour yoga teacher training program follows a tight schedule where almost each of the six to seven training hours in the day are assigned to some aspects of yoga.

You could find the training intensive but enlightening. Depending on the yoga school, the mornings can begin as early as 05:30 with meditation followed by some yoga postures and maybe some classes or lectures in philosophy or anatomy. Chanting and pranayama are also part of the schedule.

During training, you are provided with two to three yoga meals, fruit refreshments, and green tea. Daily written homework is also the norm as that is how you gain in-depth knowledge of the subject. Sleeping early is encouraged as that is part of yogic practice.

• 05:00 Wake up
• 05:30 - 06:30 Silent meditation
• 06:30 - 08:00 Hatha yoga
• 08:00 - 08:15 Shatkarma / yoga cleansing
• 08:15 - 09:15 Pranayama / bandha / mudra
• 09:15 Breakfast
• 10:30 - 11:30 Self-study
• 11:30 Yoga philosophy
• 12:30 Yoga anatomy
• 13:30 - 14:30 Lunch
• 15:30 - 16:30 Self-practice / practice teaching
• 16:30 - 18:00 Vinyasa yoga / Yin
• 18:00 Hatha / Ashtanga yoga asana
• 18:00 - 18:30 Shower
• 18:30 - 19:00 Dinner
• 19:00 - 19:30 Digestive and silent meditative walk
• 19:45 - 21:00 Satsang / evening cultural program/self-study
• 22:00 Lights out

Please note that this daily schedule may be subject to change.

Free day

Sunday is a free day and we have excursion tours arranged which are part of the full program. All are included in your course fees. On Sundays, you will receive only breakfast and you can enjoy your lunch and dinner outside in the many beautiful cafes and restaurants.

Evaluation and certification

• Assessments will be based on written as well as practical evaluations.
• Student conduct will be a part of the assessment criterion.
• Evaluation will be carried out only for those students who have a minimum of 90% attendance.

Code of conduct

• Discipline is an integral part of the training program so the course routine must be strictly observed.
• Disrespect to rules and regulations could result in termination of studentship with no refund of fee.
• Absenting oneself from the scheduled program without prior permission of the teacher or manager concerned would be construed as a gross breach of discipline.
• A student must inform in advance if they intend to forgo a meal so that there is no wastage of food.
• Bali Yoga Retreat does not make arrangements for guests or students. Any activity that is not related to the course is not permitted.
• Ensure you are on time for class or you will not be permitted to enter any class once it has commenced.
• Before departure from the Bali Yoga Retreat, students must pay all dues and return all library books.
• Smoking and alcohol are not permitted during the training.

What does at-home preparation include?

The 100-Hour yoga teacher training course is taught systematically from the basics so students do not need to prepare so much but it is encouraged that the students read a few books which will help them to understand the teachings easily.

Suggested books

• Living with Himalayan Masters
• The Royal Path
• Asana Pranayama Mudra Bandha