23 Day 200-Hour Multi-Style Yoga Teacher Training in Hikkaduwa, Sri Lanka
Sri Lanka Yoga Teacher Training
Join an intimate 200-hour multi-style yoga teacher training on the surf coast of Sri Lanka. Deepen your practice through yoga, anatomy, meditation, and philosophy in a supportive small-group setting. Surrounded by beaches and tropical nature, gain the confidence and skills to teach authentically.
Meet the instructors
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Highlights
- 2 yoga classes per day
- Daily pranayama and meditation sessions
- Eligible to register with Yoga Alliance upon completion
- Philosophy, history, and ethics of yoga
- Anatomy, physiology, and teaching methodology
- Practice teachings and workshops
- 22 nights accommodation
- Daily meals
Skill level
- Beginner
- Intermediate
- Advanced
Types
20 days with instruction in English
Average daily hours of activity: 8
Accommodation
Facilities
- Swimming pool (outdoor)
- Air-conditioned rooms
- Dining area
- Garden
The villa backs onto rice fields and enjoys a slightly rural feel, whilst being just a seven-minute walk to the beach. The venue consists of two buildings on the same property. The old house has a traditional Sri Lankan style of dark wood and open space, and contains the standard and shared rooms, chill-out area, teaching space, and shared balcony space overlooking the gardens with sunrise views. The newer villa contains deluxe double rooms with a more modern feel, private balconies overlooking the pool, and poolside dining and teaching areas. All rooms have private bathrooms, air conditioning, a workspace, and a seating area. Deluxe balcony rooms also have kettles, tea-making facilities, and a flat-screen television.
House of Zen will take over both villas, yet the training remains capped at a maximum of 10 students. Intentional small trainings allow them to protect nervous systems, learning quality, and personal mentorship. The additional space means they can hold sessions in a variety of environments to keep learning fresh, avoid classroom fatigue, and adapt locations based on weather, time of day, shade requirements, and more.
Program
Certification
Students who complete the training are eligible to register with Yoga Alliance as Registered Yoga Teachers (RYT®).
About the training
The 200-hour course is built up of both practice and theory modules, including observations, feedback, teachings, homework, and peer-led sessions. You will be provided with handouts, quizzes, access to teachers outside of classroom settings, and a final exam, as well as structured breakout sessions to put your knowledge into practice. A variety of teachers and a multitude of teaching styles means they naturally accommodate the way you may learn best, and they also welcome any additional learning support you may require. The course, the quizzes, and the exams are not here to catch you out, but instead they are here to serve you and your quest for a deeper understanding.
Towards the end of the training, you will teach a 60-minute flow, take a written exam, and be tasked with an asana assessment. Regular days run from 7:00 a.m., with frequent breaks until 6:00 p.m. A long day would have a post-dinner gentle session such as meditation or bedtime yoga. Short days finish at lunch time. Zen Gem Yoga carefully structures the training schedule with thoughtful placements of rest days and short or long day allocations. Study sessions will be mostly teacher-led but you will be able to choose a self-study session if that is your preferred style. A full rest day a week is provided.
As long as you show a solid understanding of the materials, complete all sessions arriving on time, and with an open and respectful energy towards teachers and peers, you will graduate with a certificate that allows you to teach in gyms, studios, private and public spaces, as well as obtain legal insurance, etc.
Modules
- Anatomy
- Skeletal system: Bones, joints, spinal anatomy, common misalignments
- The appendicular skeleton - Movement and stability
- The axial skeleton - Core support and protection of organs
- Types of bones, feet, hands, shoulder girdle, shoulder, and spinal health (decompression, stabilization, mobilization - poses, understandings, sequences, and conscious placements)
- Pelvis, including pelvic tilts
- Anatomy and function, key movement terms
- Biomechanics in yoga, safe movement, personal awareness
- The spine: Vertebrae structure, spinal curves, standing postures, understanding spinal issues such as disc herniations, poses for spinal issues, and poses to avoid with spinal injuries
- Language, modifications, and doctor recommendations
- Spinal safety
- Spinal movements
- Types of joints, joint stabilization in yoga
- Muscular system - Types of muscles, functions in yoga, key terms, strengthening versus lengthening in yoga, broken down by lower body, upper body, pelvis, and core
- Respiratory system, cardiovascular system, digestive system, nervous system, and regulation
- Endocrine system, energetic system anatomy, pranayama
- Anatomical contradictions
- Yoga proprioception drills
- Common misalignments and adaptations
- Stretching, fascia, balancing, healthy movement patterns
- Chakras, nadis
- Koshas - How to navigate the Koshas
- Vayus, minor pranas, and the pranic body
- Bandhas, including the application of bandhas in asana, bandha drills, and opportunities to discuss and explore bandhas for experienced practitioners
- Pranayama - History, techniques, 17 pranayamas, and pranic drills
- Types of yoga - Theory of Bhakti, practice of Hatha, Ashtanga, and Vinyasa
- Drishtis - The nine drishtis and their application in asana
- Meditation and mindfulness, history of meditation, types of meditation - mindfulness, metta, mala beads, group meditation, moving meditation, walking meditation, Vipassana insight, trataka, yoga nidra, and how to prepare for meditation
- Yoga nidra - In-depth study of how to receive and how to teach
- Study of Yoga Sutras, Vedanta, history and evolution of yoga, four Vedas, Shruti and Smriti, Upavedas, Bhagavad Gita, Hatha Pradipika, and teaching the legacy ethically
- Limbs of yoga - seven limbs versus eight limbs lineage
- Niyamas and yamas
- Turning inwards
- Stories of poses
- Shat karmas and kriyas
- Ayurveda - History, doshas, imbalances, treatments
- Mantras - Study of over eight mantras, including Ashtanga mantras, Gayatri, and Om
- Mudras - Over 15 mudras and their relation to the elements
- Philosophy, duality, karma, three gunas, intentions, masculine and feminine energies, Aum, maya, 108, marma points
- Sanskrit lessons
- Asana categories, asana groups for sequencing, peak poses, ladder flows, counterposes, contradictions
- Students’ learning styles - Hyperbolic, kinaesthetic, auditory, visual, social, solitary, and technical students
- Muscular versus organic energy
- Themes in classes, grounding and centering, closing class
- Sequences, sun salutations, moon salutations, Ashtanga primary series
- The art of adjustments, verbal adjustments, self-adjustments, and numerous safe hands-on adjustments
- Teacher guidelines - For injuries, pre-class check-ins, consent
- Class planning, including time structure, preparing the room, pre-checklists, sequencing structures, safe environments, class management, use of props, teaching styles
- Teaching on and off the mat, finding your tone of voice, and inclusive language
- The Zen teaching method
- Alignment principles
- Meditation scripts for use after graduation
- Cheat sheets - Descriptive words, cue sheets for body parts, emotions, alignment, energetics, and learner styles, including how to layer cues
- Legal obligations of teaching
- Running your own business, how to successfully market and budget your business, social media presence and insights, workshop ideas
- Templates for reaching out for corporate gigs
- Alumni mentorship and study groups post-graduation, plus eternal student recommendations and support
- Teaching opportunities and post-graduation teaching gigs
- Yoga CVs and cover letters
- Teaching online and student intake forms
- Ethics of teaching
Who this training is for
This is for anyone who is passionate about yoga and wants to deepen their practise. For those who simply want to embody the yogic path for their own personal journey, as well as those who aim to teach yoga. You focus on ensuring all who qualify with the desire to teach are supported to be successful in business with graduate support groups and mentoring after the training.
A typical day
- 07:00 - 09:00 Morning meditation, asana, and pranayama
- 09:00 - 10:00 Breakfast
- 11:00 - 12:00 Anatomy and physiology
- 12:00 - 13:30 Philosophy, history, and ethics of yoga
- 13:30 - 14:30 Lunch break
- 14:30 - 16:00 Teaching methodology and practice teaching
- 16:00 - 17:30 Asana and alignment workshop
- 17:30 - 18:00 Meditation or guided study sessions
- 19:00 - 20:00 Dinner
Instructors
Gem Cato
Gem is a dedicated and passionate yoga teacher who strives to be the guide she once needed—someone who transforms yoga from a mere stretch class into a meaningful, holistic practice. She subtly illuminates the profound magic of yoga, inspiring students to deepen their practice authentically and discover its richness beyond the physical postures. With a strong desire and deep-rooted calling, Gem goes beyond leading classes, sharing her knowledge generously and opening the door to the transformative world of yoga beyond Zen Gem.
Location
Vibrant coastal town on the South West coast, known for its golden beaches, sea turtles, surf, and sunsets. Between sessions, you can take barefoot sunset walks on the beach, take ocean swims at Thiranagama beach, which has calmer waters than the surf spots, you can take surf lessons or rent equipment at very affordable rates, or you might want to explore local cafes and shops. Once in Hikkaduwa, tuk-tuks are a fun and cheap way to get about, or you may prefer to rent a scooter or bicycle.
The town has everything you need- shops, cafes, massage and surf, but also sits close to towns like Unawatuna, Mirissa, Coconut Hill, Ahangama, Weligama, Galle, and Hiriketya. There are also turtle hatcheries, temples, mangrove lagoons, and markets to visit. For those who have more time to enjoy Sri Lanka, they may wish to try the Cultural triangle, with locations like Sigiriya rock fortress, Dambulla cave temple, Anuradhapura, Polonnaruwa, Kandy, or Ella.
Distances
- Beach - 7 minutes
Food
Local chefs will be preparing a variety of foods using locally sourced ingredients and menus designed to nourish the body during the training. There are many local cafes, shops, restaurants, and eateries that you may choose to explore in your free time.
The following meals are included:
- Breakfast
- Lunch
- Dinner
- Drinks
The following drinks are included:
- Water
- Coffee
- Tea
The following dietary requirement(s) are served and/or catered for:
- Vegetarian
- Vegan
- Gluten Free
- Regular (typically includes meat and fish)
- Halal
- Lactose Free
- Whole food
- Other dietary requirements on request
Exclusive Gifts
Zen Gem Yoga has prepared a few special surprises for you, including unique experiences and thoughtful extras to make your journey even more memorable.
Cooking class
Packed lunch
Transfer from airport
60 minute massage
Things to do (optional)
- Local tours
- Surf lessons or rentals
- Visit Ethical turtle hatcheries - please do not touch any sea turtles you see at the beach
Spa treatments
You will find many local offerings such as Ayurvedic spas and consultations at additional costs.
What's included
- 200-hour training
- Welcome ceremony
- 22 nights accommodation
- All meals
- Tea, coffee, and waters
- Printed manual and stationery
- Free Wi-Fi
- Parking
- 1 gift bag
- Toiletries (shampoo, shower gel, and conditioner)
- Eligibility to register with Yoga Alliance upon completion of the course (completion includes full attendance, an assessment, and passing the final exam)
Included Exclusive Gifts
Cooking class
A traditional Sri Lankan cooking class
Packed lunch
For check out day
Transfer from airport
We run a free transfer on the day of the training, from the airport at noon only
60 minute massage
1 hour to be taken at your discretion during the training, choice of relaxing or sports
What's not included
- Flights
- Airport drop-off
- Holiday insurance
- Transfers outside of the listed timings
- Extra activities
How to get there
Recommended Airports
Transfer included
Bandaranaike International Airport
119 km away from your destination
Arrival by airplane
Please book your flight to arrive at Bandaranaike International Airport (CMB). Transfer from the airport is included. Zen Gem Yoga will pick you up from the airport. Transfer starts at 12:00 p.m.
Cancellation Policy
- A reservation requires a deposit of 14% of the total price.
- The deposit is non-refundable, if the booking is cancelled.
- The rest of the payment should be paid 30 days before arrival.
Reviews
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