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The Yog Nisarga 200-hour Residential Hatha and Ashtanga Vinyasa yoga teacher training program will deepen and build your personal practice as you embark on a transformational journey toward becoming a yoga teacher. This course is ideal for serious students of yoga and aspiring teachers. It is recognized by Yoga Alliance and comprises three areas of study: the theory and practice of yoga, yoga philosophy, and the art of teaching.
Yog Nisarga is located within Riva Beach Resort which is spread over a 20000-square meter area set behind the white sands of Mandrem Beach in North Goa. It is complemented by breathtaking sea view where you feel close to nature and the beach is easily accessibly through a small bridge. In your free time, you can relax around the pool or rest under the palm trees on the extended garden area.
Yog Nisarga allocates each student a clean and comfortable room that is close to the yoga school. Accommodation is on a single occupancy basis, but if you are coming with a friend or a partner, for a small additional fee, you can be given a double room. Room availability near the yoga school is on the first-come-first-serve basis.
The huts are made out of bamboo and there is attached fully equipped spacious western bathroom with shower and toilet, All fully equipped with fans, hot water, towels, telephone, safety locker, and tea and coffee maker.
The huts are located in the yoga village area and are right next to the Arabian Sea in the shade of luscious palm trees. Each hut is 20 to 25 square-meters and has its own porch with sitting facilities. Cleaning takes place twice a week but if you require it every second day it can also be arranged.
On the resort there is limited accommodation availably, so to secure your place, book early. Yog Nisarga has other accommodation possibilities within five minutes walking distance with same facilities.
If you are looking for some more luxury, you can book yourself at coco wood cottages, luxury rooms, and premium suite cottages. The tropical garden and the coconut orchard in the resort and the beach frontage make this a perfect stay.
The journey to become a yoga teacher starts with establishing a personal practice, a dedicated study of the ancient wisdom of yoga sutras, and applying their core principles in your life. Yog Nisarga’s 200-hour residential Ashtanga Vinyasa flow yoga teacher training program will help you to build a strong foundation and to deepen your practice. For twenty-five days, you will be immersed in the theory and practice of yoga, yoga philosophy, and the art of teaching.
During the course, you will have the opportunity to apply the new theoretical knowledge by teaching classes to your fellow students. Since the students come from all over the world, Yog Nisarga has designed a cross-cultural friendly and adaptable program. By the end of the course, you will return home not only with useful information and new skills but many fond memories of your time in India.
The yoga teacher training course is designed for intermediate students and long-time practitioners who aspire to become teachers. There is always something new to learn. However, Ashtanga is a dynamic and intensive style of yoga, so you should be prepared to be challenged physically and mentally. To get the best out of the program, a high level of self-discipline is also required.
The time you spend there will not only be demanding but also highly rewarding. Considering the time, emotional, spiritual, physical, mental, and financial investment the students make to attend the training, Yog Nisarga is committed to delivering the highest quality instruction. That is why the teachers are always there to support you in the class as well as outside the yoga hall.
You will be guided and supported through the entire course, and by the end of it, you will be qualified to start teaching yoga classes with safety and confidence. You will soon discover that teaching Yoga is a wonderful way to serve and contribute to your community. Yog Nisarga aims to provide the correct knowledge and understanding of yoga to students from different countries, backgrounds, and cultures.
The program is friendly and comprehensive. The course information is easily integrated into everyday life and of invaluable help for physical and spiritual growth. Yoga is a path to a harmony of body, mind and soul, and a perennially tried-and-true way to discover and explore your true self.
To start walking this path you need an understanding of its complexity and philosophy. Yoga is not only about asanas; ultimately, it is a journey to self-realization. To reach the destination one should be dedicated to all the eight limbs of Ashtanga yoga; yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and Samadhi.
You will be learning new material in the classroom and be doing a lot of physical exercises that will stretch your body and mind. Adequate rest is essential to cope with the intensity of the training program and to fully benefit from this once-in-a-lifetime experience. That is why Yog Nisarga offers a residential course and suggests that all students stay on the school premises.
Yog Nisarga’s 200-hour yoga teacher training course is officially recognized by Yoga Alliance USA and Yoga Alliance UK. After completing the program you will be awarded a registered yoga teacher certificate. Becoming a certified yoga teacher offers a chance to change not only your career but your whole life, enabling you to find a job in your hometown, overseas, or even to start a yoga school of your own.
The course is not only about certificate but also to contemplate, reconnect with inner self, and to gain a fresh perspective on life. The certificate you receive upon graduating from the 200-hour ashtanga yoga teacher training comes with a lifelong connection with Yog Nisarga. Their aim is to send home graduates who represent the true spirit and best traditions of yoga.
Yog Nisarga dedicates both in class and outside the yoga hall, to help you grow as a person, as a professional, and to discover your highest potential. And they expect the same dedication from the students. To become a qualified yoga teacher one needs to respect the ancient yoga traditions and approach the learning process sincerely with an open heart and mind.
Yog Nisarga encourages you to ask questions, experiment, be creative, deepen your practice, and never stop learning. The staff at Yog Nisarga includes Indian teachers for whom yoga is an integral part of their culture and upbringing and Western instructors who came to yoga through a variety of paths external to their own culture.
All of them are eager to share their experience and insights so the students may look at the traditions of yoga from various perspectives, and understand that there are many ways to integrate the practices into their daily lives.
Ashtanga yoga is described in the ancient text yoga korunta. This text was lost for centuries and was rediscovered by T. Krishnamacharya in the early 20th century. It was his student, K. Pattabhi Jois, who started teaching Ashtanga yoga to westerners in his school in Mysore, India.
Through intense focus on body movements synchronized with breath and internal heat generated, body purification takes place enabling one reach the higher states of yoga. This makes Ashtanga better suited over other forms of yoga for teacher training programs.
Ashtanga means ‘eight-limbed’ in sanskrit which can be explained further as the internal purification consisting of eight spiritual practices; yama (communication and moderation), niyama (cleansing and purity), asana (postures), pranayama (breathing), pratyahara ( focus), dharana (concentration), dhyana (mind direction), and samadhi (stillness of the mind). The Ashtanga yoga method helps protect the mind from being contaminated with its internal cleansing system.
In this course, you study the rich and fascinating history of yoga in India, as well as read, contemplate and write about yogic philosophy. You will also consider how yoga can be applied to the daily lifestyles. There are lively daily discussions on the eight limbs of yoga from the yoga sutras.
In addition, you will study India’s famous spiritual masterpiece, the Bhagavad Gita, which will deepen your understanding and appreciation of the roots of Indian philosophy. There is a brief introduction covering the various yoga styles Hatha yoga, Bhakti yoga, Karma yoga, Ashtanga yoga and other contemporary yoga styles.
In the age-old tradition of yoga, Patanjali is considered the greatest yoga teacher. Thousands of years ago he compiled the yogsutras which give detailed information about traditional yoga. They are essential reading for all new yoga practitioners and aspiring teachers.
On the course, you will study in detail Patanajali’s yogsutras, Ashtanga yog marga (path) and cover the yoga principles and practices of yama, niyam, asan, pranayam, pratyahar, dharna, dhyan, and Samadhi.
Yoga is a sacred path for achieving well-being and self-realization. Every teacher should observe the highest ethical standards in their professional and personal life. On the course, there will be interactive discussions with students on the topic of ethics in yoga practice and teaching. You will examine Patanajali’s yamas niyamas and other texts to better grasp the spiritual dimensions of ethical yoga practice.
There will be a brief explanation about India’s famous epic, the “Mahabharata”, and the culture in India during Krishna’s time (approximately 3000 B.C.). Many esoteric spiritual secrets are revealed by Krishna to Arjuna in the Bhagavad Gita which is a smaller book within the Mahabharata.
A professional teacher will be teaching basic Ayurveda on the course. According to Ayurveda, there are three doshas or energy patterns (vatta, pita, and kapha) in the body that need to be kept in proper balance. Ayurveda recommends a diet for each dosha and different diets for different seasons. Students will gain an understanding of Ayurveda basics and the fundamentals of a vegetarian sattvic yogic diet.
Before an intense practice of Ashtanga yoga, a warm-up is essential to avoid injuries and get a more effective stretch. The most important function of warming up is to stimulate the circulation of blood throughout the body. As blood circulation quickens, more oxygen and other fuels reach muscle cells and enable them to work more effectively.
Traditionally, before the practice of asana, five rounds of suryanamaskar A and five rounds of suryanamaskar B are performed. Suryanamaskar means sun salutations. It is a sequence of asanas which engages all the muscle groups and joints, warming and stretching all the body. However if you are new to yoga, or practice during the cold months, it is a good idea to do some warm-up before the sun salutations.
Gentle rotational movements in the joints will prepare them for the subsequent exercises. For the muscles, you can do any short warm-up program you are used to doing. But keep in mind that the class starts with Suryanamaskar. If you need some extra time, come early and do the warm-up on you own.
The function of standing poses is to warm up and stimulate the whole body, develop balance and stability, increase resistance, flexibility and strength in the body, especially in the legs. Standing asanas increase body awareness and concentration and help to balance and correct the posture. Through balancing standing poses, you will harmonize your body and mind, you will find the equilibrium and center.
It is very important to perform both sides (left/right), in this way you do not lose the balancing aspect. Hand balances give us balance and physical flexibility as well as harmony for body and mind. They prepare the chest and arms for any energetic work, strengthen the arms, wrists and shoulders, stretch all the muscles from these zones and provide major flexibility. They stretch and lubricate the joints, tendons and ligaments from the upper body.
These postures revitalize the nerves and muscles from the hands, wrists and forearms. Students will learn how to avoid injury in the shoulders and/or wrists caused by limited strength, poor alignment, or because all the weight is on the wrists. They will learn to know to identify key points within the poses to distribute the weight correctly.
To do hand balances without the risk of an injury, you must put the hands/palms firmly on the mat, fingers have to be very active and open (hasta bandha), the wrists should be aligned with the elbows, and the elbows with your shoulders. Breathing is important (don’t force yourself to do the pose, when the body is ready and strong it will work out all by itself). You will learn how to support your students while they do back bends and follow with the correct counter-poses.
The forward bends are relaxing poses that invite you to go inside. There are three types of forward bends: standing, sitting, and lying down. Forward bends support the abstraction of the senses, help you to go inside of yourself, and help to calm, balance and relax the nervous system, and tone the internal organs.
Furthermore, they are the principal counter-poses after any extension-poses like backbends, hip-openers or the stretches of the femoral biceps and calves. This part of the course deals with lateral extension, which is normally referred to as spinal twists.
The standing asanas and lateral extensions prepare the muscular-skeletal structure of the body to learn the inversions. You will learn safety guidelines for teaching forward bends and hip openers, as well as learn the contraindications while practicing and teaching the above asanas.
The function of backbends is to strengthen and give flexibility to the spine and the adjacent muscles. They activate the blood circulation around the spine, rejuvenate the spine, tone the organs, and increase the optimal capacity of the rib-cage. Spiritually, they help to open your heart and they provide a sense of freedom and joy.
You will learn the safety guidelines for practicing inversions, how to use props whenever required, how to demonstrate headstand and shoulder stands, and also how to come safely out of the poses. You will learn how to assist students in doing spinal twists and inversions, and also, when not to practice inversions, for example, cautioning women to avoid inversions on the heavy flow days of their menstruation cycle.
Yoga asana practice will make your body healthy, stretching and strengthening your muscles but only if you pay attention to the right alignment of spine and limbs. When you start practicing you are not expected to do the final (full) variation of each asana right away.
If you are overly eager to reach for your toes or adopt the lotus position as soon as possible and fail to listen to your teacher's safety instructions, you will be wasting precious class time and increasing the risk of injury.
It takes a time to gently open the body to go all the way. Be patient and kind to yourself. But you can and will get benefit from yoga starting with the very first class! Props such as belts, blankets, and blocks will help you to modify asanas to suit your bodies needs in the moment.
Using yoga belts helps to extend your reach or to fix the limb in the right position. Yoga helps you keep the spine healthy which is why it is important to keep it straight all through the practice. Blocks give the spine additional support, helping to avoid unnecessary stress. Blocks are also very useful if your hip joints are stiff. The expert yoga teachers will advise you how to use props to get the best from each posture.
Yog Nisarga believes that yoga should be modified to suit each practitioner, instead of being a rigid path and method. During the course, you study and evaluate all the poses in the teacher training manual. You will discuss the alignment and form of each pose and how to teach it. You will also show you how to modify the poses for students with injuries, lack of flexibility or strength.
You will also show you how to make hands-on adjustments for every pose you study and you will practice these daily with your fellow students.
Yoga was born in India and all of its terms such as asana, pranayama, mudra and bandha are in the ancient language of Sanskrit. Learning to pronounce the Sanskrit names and understanding their structure and meaning will connect the teacher with the ancient tradition.
The objective of this lesson is to learn the correct pronunciation of the Sanskrit names, such as asana, pranayama, mudra, and bandha. Your teacher will pronounce them, explain their meaning in English, and students will follow. Don’t worry if you can't remember all the names at once. You will hear them every day in classes and by the end of the course will remember everything you need to know.
Prana is the life force circulating in the channels of the energy body and is closely connected to physical breathing. Pranayamas are breathing exercises which are practiced to calm the mind, bring in more prana to the whole being, and help control it. Different breathing techniques stimulate different centers of the brain and they have a healing effect on the body while working through the nervous system.
In Sanskrit, bandha means a lock. In Ashtanga yoga, mula bandha and uddiyana bandha, root and lower abdominal locks, are held all through the practice. On the physical level, bandhas activate the core muscles, strengthening them day after day. The stronger the core the easier it is to practice.
In addition, bandhas are what give integrity to the practice, by keeping movement, breath and awareness together. On the subtle level, locks redirect the flow of energy and help to keep it in the body. That is why at the end of an intensive Ashtanga class, practitioners are not exhausted but, rather, are full of energy and life.
Mudras are subtle physical gestures which alter mood, attitude, and perception. Practicing mudras deepen awareness and concentration. Traditionally mudras are performed either in combination with asanas and pranayamas or after them during meditation. The fingertips of every living being have many concentrated nerve root endings which are free energy discharge points.
By touching the tips of the fingers together or the fingertips to other parts of the palms, this free prana is redirected back into the body along specified channels, and then back up to the brain. The redirected energy traveling through the nerves stimulates the various brain and energy centers, the chakras. So mudra practice is very beneficial on physical, mental and spiritual levels.
Shatkarmas are cleansing practices, also known as “kriyas”. They are performed before asana and pranayama to purify the physical body and balance the flow of prana in the energy channels (nadis).
Some kriyas are advanced practices to be performed in a secluded environment of an ashram under the guidance of an expert. In the class, you will learn about the process, benefits, and contraindications of the kriyas.
In this training, the student will learn the basic kriyas. Your teacher will explain the techniques, demonstrate, and guide you through the basic practices: kapalbhati, the cleansing breath, a technique for purifying the nasal passages with water; jala neti, a self-massaging technique for strengthening the abdominal organs; nauli, an exercise for activating the digestive fire (agnisara); and trataka, a practice helping to develop your concentration.
Mantras are powerful sacred sounds. When chanted with devotion, they produce enormous effects, as the mind concentrates more and more on the sound of the mantra and its meaning, allowing the mind to rise to the higher plans. Most mantras came in the Sanskrit language from the Vedas, the ancient scriptures. Chanting will let you feel the connection with this ancient tradition going back thousands of years.
In class, you will listen to the pronunciation of the most powerful and significant mantras and repeat them after the teacher. You will be introduced to the English translation and discuss their sacred meaning. Traditionally each yoga class opens and finishes with chanting. Repeating the mantras every day with understanding and awareness will help you to memorize them and to concentrate more deeply before a practice or a lecture.
You will learn what meditation is and why and how one can practice meditation. By the end of the course, students will be able to practice meditation at home by themselves. Yog Nisarga introduces and teaches deep meditations which you can apply in everyday life with awareness. During the course, you will regularly do active meditations which impact the deepest levels of your being and different dimensions of your awareness.
Active meditations include centering, relaxing, mind/mood awareness, cathartic exercises, sacred dances, chakra journeys, as well as other transformative practices. The state of meditation (dhyana) is the seventh limb of Ashtanga yoga according to Patanjali's yoga sutras. All the practices and the other limbs of yoga are a preparation for meditation.
Patanjali defines yoga as a chittavrittinirodha meaning that the cessation of the mind is the real yoga. Yoga Nidra is also known as yogic sleep or sleep with awareness. Yoga Nidra brings an incredible calmness, quietness, and clarity. yoga Nidra is one of the deepest of all meditation practices, leading one's awareness through many levels to a state of supreme stillness and insight.
Many practitioners who experience the life-changing effect of yoga want to introduce their children to the tradition. But young yogis have very special needs. Their skeleton-muscular system is still forming, their mind races, eager to explore the world around them, they are full of energy and very sensitive and responsive to everything around them.
In this class students will learn how to introduce yoga postures to children in a fun and playful way, how to create a friendly and safe environment in the class, how to plan the class time and modify asanas according to the specific needs of their young students’ developing bodies and minds. But, most importantly, you will learn to make the practice safe for your young students.
Regular Yoga practice can be of great help during pregnancy, childbirth, and parenthood, contributing to the physical, emotional and mental well-being of a mother. Prenatal Yoga aims to help a mother-to-be to cope with the rapid changes happening to her body and prepare her for a healthy delivery.
In this class you will learn about the physical processes taking place during each trimester, the do’s and dont’s for each phase from a yogic perspective, to select and modify appropriate prenatal asanas, and use the props that make the practices safe and beneficial for both mother and unborn baby.
It is known that the mental and emotional state of a woman during pregnancy greatly influences the development of her child. Pregnancy is a tender and important time in a life of each woman.
During the Ashtanga yoga teacher training, there is only time to introduce the basic information on this topic. If you feel that your calling is to guide women through the yoga path during this beautiful period Yog Nisarga advises you to take a special course on prenatal yoga.
Yoga therapy is the adaptation of yoga practices for people with health challenges. Yoga therapists prescribe specific regimens of postures, breathing exercises, and relaxation techniques to suit individual needs. Medical research shows that Yoga therapy is among the most effective complementary therapies for numerous common ailments.
You will cover ethical issues related to a yoga business or career, such as how to best market you while maintaining a strong ethical standard. Yog Nisarga gives detailed information about the Yoga Alliance process for registering as a teacher. Also, guidelines will be given to planning a yoga career or business. Marketing points like creating a website and social marketing will be discussed. Legal and ethical issues related to yoga as well as tax issues and insurance are also considered.
This class is an introduction to the human body. You will study muscles, bones, spine, vertebral column and how their function changes during the asana or yogic practice. You will cover the various systems of the body such as the skeletal, respiratory, digestive, reproductive, nervous, lymph, urinary, endocrine systems.
In this section, we explore the asana practice through the lens of the various systems of the body with special concentration on the workings of the muscular-skeletal system. You will cover compression and tension theory and how they apply to yoga’s asana proportion and orientation theory.
Students will learn how to apply their knowledge of anatomy to the asana practice, and how to relate alignment of the body to our anatomical structure. Homework assignments will be given related to the human body and its miraculous functioning.
Yoga is much more than a system of physical exercises. It also works on various subtle levels, particularly through the system of energy around and inside you. In this class, you will learn about the five “koshas” or the five bodies that comprise every human being.
A teacher will explain in detail the subtle energies that are active inside the “pranamay kosha”, and about their properties and effects on our physical and mental states. You will understand the structure of the “breath bod”, so when you hear your teacher say, “focus on your ajna chakra”, you will know exactly what that means and how it can help you in an asana class.
The information provided in this class will help you understand how Yoga, working with the physical and energetic systems, can have such a powerful healing effect on the body and mind. This knowledge will help you to improve your health and take your personal practice to a much deeper level.
During the course, you will learn how to teach the asanas postures, how to plan a good class sequence of postures and all the basics of teaching yoga classes from start to finish. The teaching skills covered include demonstration, observation, correcting, observing other teachers, receiving and giving feedback, and the general qualities that make a person an effective teacher.
This section includes the art and principles of demonstrating asanas, how to observe and assist students with injuries, special needs and other conditions such as pregnancy, unbalanced blood pressure and immune system disorders, learning to see the body as an inter-related whole system so you can make adjustments from a place of understanding the underlying cause of problem building confidence by assisting students while someone else is teaching, giving both verbal and tactile adjustments to improper alignments.
Giving verbal feedback to the whole class in order to bring all students to the same level of alignment and action, practising teaching your peer group in the presence of the primary teacher, practising techniques such as giving clear instructions, voice projection, observing safety guidelines in the class, observing and taking notes while other teachers are teaching, giving and receiving feedback from students, and observing your teaching from the primary teacher.
The class ends on Saturday after 10:00. Please note that there are no yoga classes on Sunday. This is a sample schedule, subjects will change every week. When you arrive, you will be given a current schedule for the coming week. The program includes various theoretical topics and practical lessons. A schedule will be provided weekly.
After the conclusion of the course, you’ll have the option to apply for the certification process right away or to continue practicing and assisting the teachers at Yog Nisarga in order to perfect your skills before applying for the certification process.
Smoking and alcoholism are not allowed in or around the Yog Nisarga’s premises. The sale, possession, or use of illegal drugs is prohibited on and around campus and the school supports all state laws concerning illegal drugs.
Variously known as “pearl of the orient” and a “tourist paradise”, the state of Goa is located on the western coast of India by the Arabian Sea. Goa was a Portuguese colony from the 1500’s until 1961. Goa is unique in India for its varied religious traditions (Catholic, Hinduism, Muslim) and languages; Konkani (Goa’s native language), English, Hindi, Marathi, and Portuguese are all spoken.
The magnificent scenic beauty and the architectural splendors of its Hindu temples, Catholic churches, and colorful old Portuguese homes have made Goa the most popular tourist destination in India and a favorite by travelers from all over the world.
The tourist season favored by foreigners runs from mid-October until early March. Besides being steeped in history, Goa is famous today for its unspoiled tropical beaches, delicious seafood, and laid-back lifestyle. Of special pride, the state of Goa is committed to environmental protection. There you will find clean beaches and waterways, an un-littered landscape, and an unlimited supply of fresh air.
Organic vegetarian breakfast, lunch, and dinner will be served from Monday to Sunday. Yog Nisarga will provide organic vegetarian meals prepared with love. They offer a delicious and healthy cuisine incorporating contemporary and traditional, using mainly local and organic ingredients.
You can book a massage in at the Riva Beach Resort for an extra cost. It offers a healthy holiday experience that is totally unique. The expert team of massage therapists ensures maximum benefits to every guest, such as improved fitness, greater flexibility, stress relief, and a heightened sense of well-being.
Please book our flight to arrive at Goa International Airport (GOI). Transfer from the airport is included. The organizer will pick you up from the airport. Please provide flights details in advance
There are regular bus services from Mumbai, Bangalore, Hampi, Indore and other destinations directly to Panaji and Mapusa. There are buses available frequently from Panjim and Mapusa to Arambol every thirty minutes which takes about an hour to reach.
Goa’s two main stations are at Margao and Vasco da Gama. Take a taxi or bus to Panjim and then to Arambol, may take about three hours drive from the train station.
Taxi is the best choice that directly takes you to Mandrem from anywhere in Goa. The ride takes about 90 minutes from the airport to Mandrem Beach.
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