300 hours Yoga Teacher Training 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.

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

In Western culture, Hatha yoga is typically understood as asanas. In the Indian traditions, Hatha 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.

In the second part of the training, we will break down several arm balancing postures. You will learn: 

Preparation and Injury Prevention 

Warm-Up and Strengthening Exercises: Learn effective warm-up and strengthening exercises to prepare your body for arm balancing and avoid injuries.

Practicing Arm Balancing Asanas

Techniques for Arm Balancing: Discover the key techniques for practicing arm balancing asanas, ensuring proper form and stability.

Alignment and Instruction

Bone-on-Bone Alignment: Understand the importance of bone-on-bone alignment to achieve balance and minimize strain.

Verbal and Physical Alignment for Students: Learn how to provide both verbal cues and physical adjustments to help your students achieve correct alignment in arm balancing postures.

Building Arm Strength

Developing Necessary Arm Strength: Learn techniques to build the necessary arm strength to support and sustain the arm balancing postures.

The following asanas are included in this 300 hour YTT Bali

• 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 Abhyanga
• Tips for air travels
• Ayurvedic cooking recipes

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.

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 Pranayama
• Ujjayi Pranayama
• Sheetali Pranayama
• Bhastrika Pranayama
• Bhramari Pranayama
• Murchha Pranayama
• Kevali Pranayama

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)
• Nadis (Astral Tubes)
• Prana & Pancha Prana
• Pancha Kosha
• Bandhas
• Kundalini

What is the connection between Yoga and the nervous system? How are emotions stored in our body? Why is the position of the spine so important? How to position my hands in arm balances?

To get a deeper understanding of our bodies and how the different yogic practices affect us we will discuss

• The nervous system
• The respiratory system
• The cardiovascular system
• Hip, spine and core anatomy
• Arm and shoulder anatomy
• Anatomical patterns in arm balances

You will learn shatkarma according to the Hatha Yoga Scriptures

• 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

Some of these cleansing techniques we will practice together, including Jal Neti, Sutra Neti, Nauli, Kapalbhati and Trataka.

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.