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500 hours Yoga Teacher Training

Yoga Styles: Hatha Yoga, Hatha Flow, Vinyasa Flow, Yin Yoga, Ashtanga Vinyasa, Arm Balancing

Two intensive months to inspire, challenge and transform yourself. Our 500 hours Yoga Teacher Training is a combination of our 200 hours YTT, where we build the foundation of becoming a Yoga teacher and the 300 hours advanced teacher training focusing on Ashtanga Vinyasa, arm balancing, Ayurveda and Yoga therapy. It is a great opportunity to deepen your practice and knowledge about Yoga. Two month of dedicated and disciplined practice offer the chance for a shift on how you see yourself and the world. It will transform your life.

Program Highlights

Yoga is so much more than asana. It is a way of living. A journey of self-development. A path to discover who we truly are. After completing this training you will not only have all the tools you need to guide your students through a well-designed and safe yoga class , you will also have knowledge in more specialized topics and your self-practice – your source of inspiration and energy – will be much stronger and substantial. To ensure the quality of our course and to help you track your progress we will have weekly quizzes. After each month we will have one written exam and a practical exam in which you are going to teach a Yoga class.

What are the roots of Yoga? Who was Patanjali? What are the paths of Yoga? Who wrote the Hatha Yoga Pradipika?

Only a few of the questions we are going to address in our Yoga philosophy and history sessions. We will introduce you to the Sanskrit language, the language of Yoga. Take you to back to the origins of Yoga, make our way through its history and discover how it found its way to the west. We will clear up misconceptions about Yoga and cover important Yoga scriptures to help you understand the ancient teachings and their relevance today

~ Vedas
~ Upanishads
~ Puranas (Ramayana and Mahabharata)
~ The Bhagvad Gita
~ Shamkya Yoga
~ Patanjali Yoga Sutras (Yoga Darshan)
~ Tantra
~ Hatha Yoga Pradipika
~ Geranda Samhita
~ Ashtanga Yoga and its relevance today

The second months we will use to dive right into Patanjali’s Yoga sutras. We cover the 195 sutras offering you a greater understanding of his teachings and highlight the importance these teachings have in our modern society

You will learn the complete sequence of 48 yogic exercises created by Sri Dhirendra Bhramchari activate the pranic body and detoxify and nourish your joints.

These small movements aligned with breath are very powerful in sharpening the senses and developing willpower and strength.

In our asana alignment classes we will then dive deeper into the art of teaching asana. You will learn

~ How to perform different Yoga postures
~ How to integrate conscious breath awareness
~ The benefits and precautions of each asana
~ How to use props like blocks and belts correctly
~ How to cue your students to get into the postures
~ How to use hands on adjustment under consideration of your students unique body types

To ensure the quality and safety of your future Yoga classes

After building the foundation in the first month we get into more advanced asanas in the second half of the training. This part includes arm balancing and Ashtanga Vinyasa. Ashtanga Vinyasa is part of the Hatha Yoga system and consists of six fixed series with a set order of asanas. 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 mantras
~ Breakdown of the Sanskrit asana names
~ Drishti in the asanas
~ The importance of Ujjayi breath during the practice of ashtanga vinayasa
~ 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 the flow 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 and teach arm balancing asanas
~ How to use bone-on-bone alignment
~ How to include arm balancing postures into your classes ~ How to sequence them in a safe and efficient way
~ 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

Did you ever wonder how your teachers decide which asana follows the other? Sequencing and designing a balanced Yoga class are two things you learn in this module

~ How to prepare yourself for the class
~ How to open a class
~ How to demonstration the postures
~ How to adjust
~ Which precautions do you have to keep in mind while teaching
~ Tone of voice
~ Choice of words
~ How to finish/close the class
~ What to do after completing the class
~ How to connect with your students state of being and individual requirements
~ Counter poses for each asana
~ How to design balanced classes for beginners, intermediate and advanced students
~ How to design classes with a special focus
~ How to address different levels of students in the same class

At the end of the first month we will ask you to design two classes for beginners, two for intermediates & two for advanced students.

We cannot conduct a Yoga Teacher Training without speaking about ethics. Sadly, the Yoga field as well as so many other areas of our life, offers space for discrimination and abuse. We want to make you aware of these topics. We will speak about the student – teacher relationship, equity and inclusion, inclusive word choice, cultural appropriation and body positivity.

What is the difference to breathing practice and pranayama? In this module we will teach you different breathing techniques and introduce you to the art of pranayama – breath expansion.

Breathing
~ Natural breathing
~ Abdominal breathing
~ Thoracic breathing
~ Clavicular breathin
~ Yogic breathing

You will learn different variations of each pranayama technique, and get familiar with the pranayamas 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

The meditation module consists of theory and practice classes. You will learn the 12 steps of meditation, what food helps to better focus and what the ideal time and place is to practice. Apart from that we teach you

~ Basic techniques of meditation
~ Benefits
~ Mindfulness
~ Mindfulness practices
~ Mindfulness in Buddhism
~ Four foundations of mindfulness in Buddhism

We will start every day with meditation. You will deepen your practice and experience different mediation techniques. Together we will explore

~ Breathing awareness
~ 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

Every day we are going to chant different mantras together. You might have already experienced the power of certain mantras and how they resonate with you. We will teach you different mantras and their power. We will give you time to practice and repeat the mantras together regularly so that they can settle and unfold their potential.

Mantras you will learn:

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

Thousands of years ago sages in India already understood how the human body works and what it needs to function properly. They knew the importance of equilibrium and the healing powers of Yoga. In yogic anatomy you will learn

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

It is important to know how the different Yoga practices affect the physical body. In our anatomy and physiology classes we give you an introduction into how the human body is build and how it functions. We will teach you how the different systems work together and how they are affected by asana, pranayama and meditation practice.

You will learn about
~ Structural design of the human body
~ Musculoskeletal system
~ Spine and back anatomy
~ Core Anatomy
~ Cardiovascular system
~ Respiratory system
~ Nervous system
~ Digestive system
~ Immune system
~ Lymphatic system
~ Endocrine system
~ Urinary system
~ Reproductive system

To ensure physical health and to prevent injuries and we also cover typical injuries & health conditions in Yoga.

Mudras are higher practices that lead to awakening of the pranas, chakras and kundalini. They can give major siddhis, psychic powers, to the advanced practitioner. Usually mudras are introduced after some proficiency has been attained in asana, pranayama and bandha, and gross blockages have been removed.

We will introduce you to the five classes of mudras and teach you several hand mudra and their effects.

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

If you are not already doing it you get the chance to practice the six Shatkarmas used to purify the body and prepare it for a successful Yoga practice.

You will learn the benefits and precautions of all the Shatkarmas and how to perform them in a safe way to clean and purify your body.

~ 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

Nutrition plays a major role in the yogic lifestyle. The food we consume has a tremendous effect on our health and the quality of our yoga practice. Ancient yogis were already aware of that and designed the “Yogic diet”. You will study the different qualities of food and the effects they have on your body; the components of the yogic diet and how to incorporate it in your life.

Ayurveda is the knowledge of life, over 5000 years old and one of the oldest medical systems on earth.  In the second half of the training we would like to give you an insight in this fascinating philosophy and we will prepare ayurvedic food together.

India’s ancient health system offers so much wisdom for living a healthy and happy life and we are looking forward to share some of this knowledge with you.

~ 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 travels
~ Ayurvedic cooking recipes to keep you healthy

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. We have seven main chakras in our body along our spinal cord. 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 in our center. You will learn to use different meditation techniques, asanas and sequences for each chakra to unfold its potential.

A lot of people turn towards Yoga because of health issues starting with back problems, fertility issues and even diseases like diabetes or osteoporosis. Please be aware that Yoga therapy is a very complex topic and people study several years to become a Yoga therapist.

These sessions are only to give you a brief insight into the healing art of Yoga. To become a Yoga therapist and offer Yoga therapy you have to study at an approved university.

We will introduce you to the concept of Yoga therapy, different diseases, their causes from a yogic point of view and how the different components of Yoga, like diet; the yamas and niyamas; shatkarma; asana and pranayama are used to cure them.

The yogic sleep, an ancient relaxation technique to recover body, mind and spirit.

In this training you will experience, learn and teach Yoga Nidra. We will familiarize you with the theory behind, how it works on a 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


Eligibility Criteria

Before joining Anandam Yoga School’s 500 hours Yoga Teacher Training in Indonesia Course, you have to fulfill this eligibility criteria.

  • The minimum age to join this course is 18 and the maximum age is 65 years. If you are older than 65 please provide a medical certificate. Your safety is important for us!
  • You should be able to speak, read and write basic English as this course in conducted in English.
  • You have to be open minded and interested to learn ancient teachings and the traditional way of Yoga.
  • If you are pregnant you have to provide a medical certificate.
  • You must be physically and mentally healthy and fit.
  • You have to provide a medical certificate if you are going through any treatment or have any injuries.
  • If you skip classes, abuse drugs or behave unethically during the course, you will not be allowed to continue and the course fee will not be refunded.

Time Schedule

We divided our schedule into the first and second month, to make it more clear for you when which topic will be taught. Please note that the time schedule is not fixed and can change accordingly to location, teacher availability, weather conditions and general situation.

  • First Month
  • 06:30 to 07:30 am Meditation / Pranayama
  • 07:30 to 07:45 am Shatkarma
  • 07:45 to 09:15 am Yoga asana practice
  • 09:15 to 10:15 am Breakfast
  • 10:15 to 11:15 am Yoga theory / Anatomy and physiology
  • 11:15 to 01:00 pm Asana Alignment
  • 01:00 to 02:00 pm Lunch
  • 02:00 to 02:30 pm Yogic Relaxation
  • 02:30 to 04:30 pm Teaching Methodology / Yoga theory
  • 04:30 to 06:00 pm Mantra Chanting and Self-practice
  • 06:30 to 07:30 pm Dinner
  • 07:30 to 10:00 pm Self study
  • Second Month
  • 06:00 to 07:00 am Meditation
  • 07:00 to 07:30 am Shatkarma
  • 07:30 to 09:00 am Yoga asana practice
  • 09:00 to 09:30 am Tea and fruit break
  • 09:30 to 10:15 am Yoga Nidra / Chakra meditation
  • 10:30 to 12:30 pm Asana Alignment
  • 12:30 to 02:00 pm Lunch
  • 02:00 to 03:30 pm Yoga theory
  • 03:30 to 04:30 pm Anatomy and physiology / Ayurveda
  • 04:30 to 04:45 pm Mantra Chanting
  • 05:00 to 06:30 pm Yoga asana practice
  • 06:30 to 07:00 pm Pranayama
  • 07:30 to 08:30 pm Dinner
  • 08:30 to 10:00 pm Self study

Upcoming Dates

Upcoming 500 hours Yoga Teacher Training in Indonesia course dates.