Yoga Teacher Training in Bali

Sukshma Vyayama is an ancient practice introduced by Sri Dhirendra Bhramchari. It is a technique of yogic postures and dynamic movements to activate the subtle pranic body and rejuvenate our joints.

Many yoga teachers focus on asana poster practices but don’t practice these small exercises which are crucial in the development of strength and flexibility in our physical body and to develop our consciousness.

You will be learning the complete sequence of 48 yogic exercises to develop the consciousness in each and every cell of your body.

The literal meaning of the word “sutra” is “thread” and these sutras are just combinations of words threaded together. Within the space of these 196 short sutras the entire science of Yoga is clearly presented: its aim, the necessary practices, the obstacles you may encounter along your path, their removal and the results that will be obtained from these practices.

The Samadhi Pada, Sadhana Pada, Vibhuti Pada and Kaivalya Pada - We cover the four chapters of Patanjali’s Yoga Sutras in this course offering you a greater understanding of his teachings and highlight the importance these teachings have today in our daily life.

"The song of god" is a conversation between the warrior Arjuna and his guide Lord Krishna. Arjuna finds himself in a moral dilemma and seeks help from Krishna.

In these classes we will discuss the 18 chapters and their meaning in detail. We give you more information about the three secrets of the Bhagvad Gita and you will realize that this scripture and its teachings are now as relevant as it was when it was written.

We will teach you how to use this knowledge in your everyday life, especially in particularly hard or over exciting times to keep the equanimity of your mind, no matter the external circumstances.

“Yoga succeeds by these six: enthusiasm, openness, courage, knowledge of the truth, determination, and solitude.” – Swami Svatmarama, Hatha Yoga Pradipika

In Western culture, Haṭha yoga is typically understood as asanas. In the Indian traditions, Haṭha yoga is much more. It extends beyond being a sophisticated physical exercise system and integrates ideas of ethics, diet, cleansing, pranayama, meditation and a system for spiritual development of the yogi.

We are going to discuss the Hatha Yoga scriptures that build the foundation of all the different Yoga styles we practice today, with a main focus on the Hatha Yoga Pradipika and Gheranda Samitha.

The Hatha Yoga Pradipika and the Gheranda Samhita are the most detailed manuals describing the techniques of Hatha Yoga. We are going to explore the 4 limbs of Hatha Yoga decribed by Swami Svatmarama in the Hatha Yoga Pradipika and the Saptanga Yoga in Maharshi Gheranda’s Gheranda Samitha.

Ashtanga Vinyasa is part of the Hatha Yoga system and consists of six fixed series with a set order of asanas. In this Yoga teacher Training we cover the Primary Series and you will be introduced into the art of teaching Ashtanga Vinyasa. You will learn

~ Ashtanga Vinyasa opening and closing mantra
~ Breakdown of the Sanskrit asana names
~ The importance of Ujjayi breath during the practice of Ashtanga Vinyasa
~ Drishiti in the asanas
~ How to do Vinyasa flow (with jumping back and front)
~ How to do Chakorasana (rollback)
~ How to go from Hasta Uttanasana into Chakrasana and stand back up into Hasta Uttanasana

We will break down the asanas of the Primary Series and you will learn the alignment and sequence of the poses included

Surya Namaskar A

Surya Namaskar B

Standing postures
~ Padangusthasana
~ Padahastasana
~ Trikonasana
~ Parivritta Trikonasana
~ Utthita Parsvakonasana
~ Parivritta Parsvakonasana
~ Prasarita Padottanasana
~ Parsvottonasana
~ Utthita Hasta Padangusthasana
~Ardha Baddha Padma Uttanasana
~ Utkatasana
~ Virabhadrasana I
~ Virabhadrasana II

Sitting postures
~ Dandasana
~ Paschimottanasana A, B & C
~ Purvottanasana
~ Ardha Baddha Padma Paschimottanasana
~ Trianga Mukaikapada Paschimottanasana
~ Janu Sirsasana A, B & C
~ Marichyasana A, B C & D
~ Navasana
~ Bhujapidasana - jump back from crow pose to chaturgandandasana
~ Kurmasana
~ Supta Kurmasana - jump back from dwipadhastha asana to chaturagdanasana
~ Garbha Pindasana
~ Kukkutasana
~ Baddha Konasana
~ Upavista Konasana
~ Supta Konasana
~ Supta Padangustasana A & B
~ Ubhaya Padangustasana
~ Urdvha Mukha Paschimottanasana
~ Setu Bandhasana

Finishing postures
~ Urdvha Dhanurasana
~ Paschimottanasana
~ Savasana
~ Salamba Sarvangasana
~ Halasana
~ Karnapidasana
~ Urdvha Padmasana
~ Pindasana in Sarvangasana
~ Matsyasana
~ Uttana Padasana
~ Sirsasana
~ Balasana
~ Baddha Padmasana
~ Padmasana
~ Tolasana
~ Savasana

We will break down several arm balancing postures. You will learn

~ Warm up and strengthening exercises to prepare the body and to avoid injuries
~ How to practice arm balancing asanas
~ How to use bone-on-bone alignment
~ How to verbally and physically align your students
~ How to build up the needed arm strength

Asanas included

~ Adho mukha vrikshasana – Handstand
~ Astavakrasana – Eight angle pose
~ Bakasana – Crane pose
~ Bhujapidasana - Shoulder pressing pose
~ Brahmcharyasana - Celibate’s pose
~ Chaturanga Dandasana - Four limbed staff pose
~ Dwi Hasta Bhujasana - Two hands and arms pose
~ Dwi pada Koundinyasana – Twised crow pose with straight legs
~ Eka Pada Bakasana – One legged crane pose
~ Eka Pada Koundinyasana 1 – Twisted one legged arm balance
~ Eka Pada Koundinyasana 2- Flying split
~ Kakasana - Crow posture
~ Kukkutasana – Rooster pose
~ Kumbhakasana – Dolphin plank posture
~ Lolasana - Pendant posture
~ Mayurasana – Peacock Posture
~ Padma Mayurasana - Lotus peacock pose
~ Parsva Bakasana – Twisted Crane pose
~ Pincha Mayurasana - Feathered peacock pose
~ Santolasana - High plank posture
~ Tittibhasana – Firefly posture
~ Urdhva Kukkutasana – Upward rooster posture
~ Utpluthihasana – Uprooting

The science of life - Ayurveda is India’s ancient health system offers so much wisdom for living a healthy and happy life. It is one of the oldest systems of medicine in the world. We would like to give you a deeper understanding of the foundation of Ayurveda, the Pancha Mahabhutas (five elemnts) and the three doshas as key aspects. Ayurveda is protection of health and prevention of diseases by balancing body, mind, soul and environment. Our main focus will be on the ayurvedic diet and how it is used to prevent and treat different diseases.

We cover the following topics:

~ Introduction to Ayurveda
~ Branches of Ayurveda
~ Five Elements
~ Tri Dosha - Vata, Pitta, Kapha
~ Sapta Dhatus
~ Tips to Balance tri dosha
~ Balancing Yogic Diet for tri Dosha & Six Tastes
~ How you can improve your digestion and health
~ Healthy dietary principle for all body types
~ Daily routines, seasonal routine, exercise and Yoga like abhyanga
~ Tips for air Ttavels
~ Ayurvedic cooking recipes to keep you healthy

The ‘Yogic Sleep’ is a state where the Yogi is neither completely asleep nor fully awake – a conscious, dynamic psychic sleep. It is an ancient relaxation technique to recover body, mind and spirit. In this training you will get the chance to experience Yoga Nidra. We will familiarize you with the theory behind, how it works on physical and mental levels, how to write a script and how you can include it in your Yoga sessions.

We will further discuss:

~ Possible physical, mental and energetic experiences during Yoga Nidra
~ The process of pratyahara
~ The five main Yoga Nidra practices
~ Benefits

Chakras are energy centers in our body. They are junction points where the different nadis meet and represent a connection between our physical and astral body. They are a complex and ancient energy system and were first mentioned in the Vedas. For our wellbeing it is important that the chakras stay open and are aligned. But, the way we live our lives nowadays often results in energy blockages and can lead to physical and mental disturbances and diseases.

Chakra meditation is a powerful source to activate and purify our chakras. When all chakras are open, turning and glowing, there are no blockages in the physical, mental and spiritual areas. We feel energetic, stable and centered. You will get detailed information about the seven chakras. You will learn to use different meditation techniques, chanting of beeja mantras and asanas for each chakra to unfold its potential.

Did you know that we have pressure points for all organs on our hands and feet?

Sujok therapy is a natural way to heal your body. It uses acupressure to stimulate specific points on your hands and feet that correspond to the different body parts. In this module we will introduce you to this natural therapy for pain and ailment relief with plant seed and color therapy.

We will have a daily pranayama practice where we dive deeper into different pranayama techniques. You will experience their effects and will understand of how to include them into your Yoga classes. We will introduce you to the concept of kumbhaka – breath retention

You will learn different variations of each pranayama, and get familiar with the pranayama techniques mentioned in the Hatha Yoga scriptures.

Hatha Yoga Pradipika Pranayama:
~ Suryabhedana
~ Ujjayi
~ Sheetkari
~ Shitali
~ Bhastrika
~ Bhramari
~ Murcha
~ Plavini

Gheranda Samitha Pranayama:
~ Sahit Pranayama (Sagarbha, Nigarbha)
~ Suryabheda
~ Ujjayi Pranayama
~ Sheetali Pranayama
~ Bhastrika Pranayama
~ Bhramari Pranayama
~ Murchha (Unconsciousness) Pranayama
~ Kevali Pranayama

Apart from Chakra meditation you will deepen your mediation practice with

~ Zazen
~ Qigong
~ Mindfulness
~ Loving Kindness
~ Trataka or Gazing
~ Third Eye
~ Kundalini
~ Nada Yoga
~ Self- inquiry
~ Tantra Yoga
~ Taoist
~ Vipassana
~ Mantra
~ Japa
~ And other guided meditations

You will learn how to have an effective meditation practice, which asanas are best to prepare your physical body for long meditations and the importance of meditation in the yogic life on the path to Samadhi.

The chakras are only one aspect of the yogic anatomy system with the objective of equilibrium for body, mind and soul to be aligned. We will discuss

~ Panch Mahabhut Tattva (Five Elements)
~ Nadi’s (Astral Tubes)
~ Prana & Pancha Prana
~ Pancha Kosha
~ Bandhas
~ Kundalini

What is the connection between our hormonal glands and the Chakras? How can asana and pranayama boost my immunity? How does Yoga help to reduce menstrual pain? To get a deeper understanding of the human body and how asana, pranayama and meditation affect us.

We will discuss the anatomical patterns in 
~ Forward bends
~ Backbends
~ Twists
~ Arm Balances
~ External hip rotation
~ And more about different body systems and how they work together 

You will learn shatkarma according to the Hath Yoga Scriptures and practice these purification techniques every day.

~ Dhauti – Danta Dhauti, Antar Dhauti, Hrid Dhauti, Moola Shodhana Dhauti
~ Vasti – Jal and Sthal
~ Neti – Jal, Rubber and Sutra
~ Trataka – Bahir trataka, Antar trataka, Adho trataka
~ Nauli – Uddiyana Bandha, Dhyana Nauli, Vama Nauli, Daksina Nauli
~ Kapalbhati – Vatakrama kapalabhati, Vyutkrama kapalabhati, Sheetkrama kapalabhati

The Sanskrit word mudra is translated as 'gesture'. Mudras can be described as psychic, emotional, devotional and aesthetic gestures.

Mudras are a combination of subtle physical movements that alter mood, attitude and perception,. They deepen awareness and concentration. A mudra can involve the whole body in a combination of asana, pranayama, bandha and visualization techniques or it can be a simple hand position.

~ Anjali Murda
~ Jnana Murda
~ Chin Murda
~ Dhyana Murda
~ Prana Murda
~ Apana Murda
~ Vayu Murda
~ Akash Murda
~ Prithivi Murda
~ Varun Murda
~ Agni Murda
~ Ganesha Mudra
~ Surbhi Mudra
~ Asthma Mudra
~ Pankaj Mudra
~ Kubera Mudra
~ Shankh Mudra
~ Garuda Mudra
~ Jal Shaamak Mudra
~ Yoni Mudra
~ Linga Mudra

Mantra - a word or sound repeated to aid concentration in meditation

Chanting mantras is an ancient practice that calms your mind. When you chant mantras your mind releases the positive energy that decreases the negative thought patterns.

~ Ganesha Mantra
~ Shivaya Mantra
~ Rama Mantra
~ Shanti Mantra
~ Gayatri Mantra
~ Maha Mrityunjaya Mantra
~ Patanjali Mantra
~ Ganesha Vakratunda Mantra
~ Guru Mantra
~ Maha Mantra
~ Om Asatoma Sadgamaya Mantra
~ Ashtanga Vinyasa Opening Mantra
~ Ashtanga Vinyasa Closing Mantra

You will learn how to sequence Yogic Sukshma Vyayama, Ashtanga Vinyasa and Arm Balancing classes.

Every day we practice Yoga asana together. You get the chance to practice Hatha Yoga, the Primary Series of Ashtanga Vinyasa and more modern styles like Hatha Flow, Vinyasa Flow and Yin Yoga. The main focus in these classes is your own practice. We encourage you to use these sessions to deepen your own Yoga practice and to grow as a student.