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29 Days 315 Hour Level 1 Sushumna YTT in Goa, India

Sushumna Yoga School and Studio

Sushumna Yoga is a highly respected yoga school founded by Sonja Appel, who has over 25 years of yoga and pilates experience. It is accredited by Yoga Alliance USA (YA) (RYS 200) (recognized internationally).

Sonja has devised her own practice in yoga called Sushumna which is a carefully worked out vinyasa flow, that allows you to do the asana practice as a meditation and in the process, it helps to unleash your own innate, kundalini Shakti. The flow is spontaneous and Sonja mixes up the postures in interesting ways, with the help of inspiring music.

Sushumna Yoga is located in the leafy village of Assagao. The school offers a rich and diverse programme of workshops and teacher trainings plus high calibre drop-in classes. The school also conducts residential programs at different locations in Goa, India & abroad.


  • 28 days of training
  • Daily Mysore self practice
  • Good, practical knowledge of yoga therapy
  • 5 experienced, international, and multi-diverse teachers
  • 28 nights accommodation with ensuite toilet, power showers, & private balconies
  • Including breakfast, lunch and dinner
  • Gourmet vegetarian / vegan food
  • Green juice fast days
  • 70 % living foods


28 days with instruction in English
Spoken languages: English
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All of the rooms are based on double sharing. But if you would like your own room then that is possible at extra cost.


The level 1 teacher training of Sushumna Yoga is a combination of continuous assessment plus a written test. During the whole course, reading and small amounts of written work are set. Graduation from Sushumna Yoga School and Studio is not a given. All of the areas included in the course must be completed and passed by an individual before his or her certificate is issued.

Sushumna Yoga teacher training covers Asana, philosophy, Anatomy, and Physiology, Pranayama, Meditation, japa, Mantra, Kirtan, and includes a group mentoring.

Course outline

The course aims to train dedicated yoga practitioners to teach confidently and safely from their own self-enquiry and experience. All students are encourage to find their own unique teaching style as the course unfolds. Below is a breakdown of the course:

Four key elements

Rigorous development of each students own Asana practice including essentials of Pranayama and Meditation

Comprehensive foundation in Yoga Philosophy and a good grounding in Anatomy and Physiology pertaining to yoga

Teaching expertise like articulation, presenting skills, and the art of adjusting

Essential insight into the Yoga business and setting up as a teacher

On graduation each student will receive:

Certificate of completion from Sushumna

Eligibility for Yoga Alliance (USA, RYT 200) (internationally recognized)

Eligibility for Yoga Alliance International (India based)

Unique points of Sushumna Yogas course:

Daily Mysore self-practice as taught by the late Shri K Patt bhi Jois, Mysore, India and Sushumna Vinyasa flow classes.

Course is not integrated with drop-in classes or other students not on the YTT training.

Video support for improving each students teaching skills.

Green juice fast days once a week and 70% living foods

Working with 5 experienced international and multi-diverse teachers

Encouragement in assisting / apprenticing after the course with experienced teachers.

Good basis in Hatha, Iyengar, Kundaluni Yoga and practical knowledge of yoga theraphy

The course aims to give each student:

An emboldened, self-aware knowledge that will enable each student to teach level 1, asana classes confidently and competently.

Awareness of safe practice for both teacher and student, through modification and sequencing of asanas to suit an individuals body.

Self confidence and belief in each students own ability to communicate and demonstrate

Understanding of risk assessment

Good grounding in the history of yoga

Insightful awareness of each students own practice: both an acceptance of its limits and tools to evolve

Experiential foundation of yoga philosophy and how to integrate this into your life

Good knowledge of Anatomy and Physiology and its application in the practice of asana

Awareness of the issues that can arise for you as a teacher

Professional and ethical framework from which to practice

Teaching methods that include lectures, experiential classes, small and large group work, led classes, exercises for learning and discovery, relevant films, review of homework and practice teaching time that will be filmed and given constructive criticism after viewing.

Course content:

  • All modules cover the following general areas:
  • Evolution of your own practice plus focus on understanding whats happening in your body or mind as your foundation to teach.
  • De-construction plus analysis of key poses, their core alignment points plus how to teach them
  • Common postural problems, modifications, safe practice and preventing injury
  • Making sensitive adjustments
  • Essential pranayama, breath awareness and restorative (yin) yoga
  • Practical anatomy and physiology including conditions one might encounter when they teach
  • Different approaches to meditgation, personal and experiential teaching practice
  • History of yoga
  • Foundation in the main yoga philosophy schools including tantra, hatha, vedanta study of key texts including the yoga sutras of patanjali, and the yoga Upanishads
  • Teaching skills including learning theory, presentation expertise, articulation, class planning and sequencing, plus correct Sanskrit pronunciation
  • Common issues of teaching practice such as covering classes, teaching one on one and group teaching
  • Essentials of setting up your own yoga business
  • Ethical practice

Course hours and structure

Sushumna Yogas 28 day intensive course includes 24 days of training with one day off every week or 2 half days per week. The in class contact hours together with the out of contact hours, which is for prerequisite reading, reports and home play all sums up to a total of 316 hours.

141.50 hours of the course hours is allotted for learning and / or rediscovering the techniques of yoga, 51 hours of this is allotted for teaching methodologies, then 30 hours is allotted for anatomy and physiology which deals mainly on the basics. Additionally, Yogic scripture, philosophy, ethics and lifestyle is allotted 46 hours and Group practicum and presentation skills are given 47.50 hours. All in all the whole course duration is 315 hours.

Below is a sample daily schedule for the whole course.

Application, pre-requisite and recommended readings

Before the course starts it is required for each potential student to read the 4 books listed below.

The Tree of Yoga by BKS Iyengar

Jivamukti Yoga by Sharon Gannon and David Life

Ashtanga Yoga by John Scott

Yogabody: Anatomy, Kinesiology, and Asana by Judith Hanson Lasater Ph.D

After reading each student is required to write their thoughts on the following:

What is your personal response of each book

The most valuable lessons for you

Detail on how this material is useful for a yoga teacher.

Each book report should have 350 words, in Microsoft word document format, written in English and should be sent to Sonja.

Also, fill up the application form and send it. If you happen to pass this stage, you will then be contacted by Sushumna Yoga and be instructed when you are required to submit your reading reports.

Recommended reading

  • (read as many as possible before the course)
  • The Power of Now by Eckhart Tolle
  • Yoga: The Spirit and Practice of Moving Into Stillness by Erich Schiffmann
  • Hathayogaradipika, The Bihar School of Yoga
  • Light on Yoga by BKS Iyengar
  • Textbook of Yoga Psychology by R. Mishra & Brahmananda Sarasvati
  • Light on the yoga of sutras of Patanjali by BKS Iyengar
  • The heart of yoga: developing a personal practice by T.K.V Desikachar
  • Loving what is by Byron Katie (audio book)
  • Anatomy for yoga with Paul Grilley (dvd)
  • The raw transformation: Energizing your life with living foods by Wendy Rudell
  • Autobiography of a Yogi by Paramhansa Yogananda
  • Yoga Mala by Shri K Pattabhi Jois
  • Creative visualization by Shakti Gawain
  • Bringing yoga to life by Donna Farhi
  • The spiritual teachings of yoga by Mark Forstater & Jo Manuel
  • Krishnamacharya, his life and teachings by A.G. Mohan
  • Applied anatomy & psysiology of yoga by Simon Borg-Olivier & Bianca Machliss
  • Yoga for your type by David Frawley & Sandra Summerfield Kozak
  • Yoga teachers toolbox by Joseph & Lillian Le Plage


Sushumna Yoga is located in the beautiful village of Assagao, just a short distance away from Vagator beach.

What's included

  • Package is inclusive of the 31500-hour of Yoga Teacher Training
  • Shared double room accommodation
  • Meals for the whole duration of the course.

What's not included

  • Flights ticket
  • Taxi Transfers
  • Visa costs
  • Any other personal needs are not catered for and is the responsibility of the student.
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