21 Days Enriching 200-Hour Yoga Teacher Training in Cahuita, Costa Rica

Yoga Teacher Training Costa Rica

Join Hari-Om Yoga School in this enriching yoga teacher training that is certified by the Yoga Alliance. This 200-hour course aims at giving its students a solid foundation for teaching yoga while also stimulating participants to find their own personal path among the different and numerous approaches and techniques that exist in the world of yoga. Come and immerse yourself in knowledge and feel a true immersion at its finest!

Meet the instructors

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Massimo, Emanuela, Melanie, & 1 More…
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Highlights

  • 4 hours of lecture every day
  • 4 hours of practice sessions, daily
  • Courses on asana, pranayama, and anatomy, philosophy
  • Certificate of attendance recognized by the Yoga Alliance
  • Daily wholesome vegetarian meals
  • 20 nights accommodation
  • Training manual

Skill level

  • Beginner
  • Intermediate
  • Advanced

Yoga styles


21 days with instruction in English
Spoken languages: English
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Accommodation

Facilities

  • Spa
  • Swimming pool (outdoor)
  • Yoga shala

Hari-om Yoga School carefully selects the venue for its trainings to ensure comfortable and secure lodging, delicious vegetarian, and organic meals, inspiring and lush environment for your study.

Different types of accommodations and rates are listed below.

  • Dorms (sleeps 4-6 people)
  • Triple occupancy
  • Double occupancy
  • Single occupancy

Please Note: the upgrade from any type of accommodation to a higher category, implies the payment of the difference in amount related to the entire duration of the course and is subject to availability.

Prices include herbal teas before morning practice, brunch, fruit and herbal teas in the afternoon break, dinner, one towel and bed sheets change every week.

Program

Introduction

Hari-Om yoga teacher trainings are always intense and challenging. They integrate tools and techniques from other traditions and practices such as muay thai, zen, taoism, ecstatic dance, and dynamic meditation because yoga is a dynamic path to a deeper and integral comprehension, and many people are past the point of being satisfied with simple explanations as “what degree the ankle should be placed” or “how high the arm should be raised” in an asana.

Yoga is not a dogmatic practice and when it becomes fanatical, can only add ignorance to ignorance. In this training there are at least four hours a day of powerful practice and a strong commitment is required from the students who decide to join and immerse themselves in the practice.

If observing your perceived limits and challenging them beyond what you thought possible in a conscious way, strengthening your body and inner body, and staying consistent on a path toward power is what you're searching for, then then you are invited to join. Leaving your comfort zone and transmuting it into your practice is Hari-Om's aim and forte.

Daily schedule

  • 06:00 - 08:00 Practice
  • 08:00 - 09:00 Breakfast
  • 09:00 - 12:15 Lecture
  • 12:15 - 14:45 Lunch and break
  • 14:45 - 16:45 Lecture
  • 17:00 - 19:00 Practice
  • 19:00 - 20:00 Dinner
  • 20:00 - 22:00 Evening lecture (twice in the program)

Asana

Principles and importance of alignment

  • Basic asanas: tadasana, adho mukha svanasana
  • Neutral standing asanas and standing asanas with external rotation: virabhadrasana II, utthita parsvakonasana, utthita trikonasana, vrkasana, virabhadrasana iII, ardha chandrasana, utthita hasta padangusthasana, garudasana
  • Forward bending asanas: uttanasana, parsvottanasana, prasarita pdottanasana, upavista konasana, dandasana, navasana, pashimottanasana, adho mukha virasana, pavanmuktasana
  • Seated asanas with external rotation: janu sirshasana, baddha konasana, gomukhasana, brahmasana, siddhasana, padmasana
  • Asanas with backward extension: alanasana, virabhadrasana I, utkatasana, bhujangasana, salambasana, setu banda sarvangasana, urdhva mukha *svanasana, purvottanasana, dhanurasana
  • Asanas executed in Vinyasa: marjariasana, ardha chatarnga dandasana, chataranga dandasana, different versions of surya namaskar
  • Inverted asanas: viparita karani mudra, sirshasana, arvangasana, halasana
  • Laying-down and twisting asanas: parivritta parsvakonasana, jathara parivartanasana, parivritta trikonasana, parivritta ardha chandrasana, ardha mtsyendrasana, savasana

Aspect of asanas

  • Alignment points
  • Most common errors
  • Possible variations that simplify or intensify the asana
  • Physical benefits
  • Contraindications
  • Effects on the mind and spirit
  • Effects on the chakras
  • Effects on the doshas

Explanations will be given on the internal logic of the positions and possible variations will be expounded upon that can modify or substitute the asana while leaving its structure intact.

Pranayama

During the 200 hours of the teacher training program organized by Hari-Om, pranayama plays an important role. The concept of prana is explained by describing the five main types of prana (prana, apana, vyana, samana, udana), and what pranayama, the bandhas, and the breath cycle mean.

The program is divided into three units, including a practical part in which the participants are guided to experiment the different pranayama techniques, and a theoretical part where the techniques are explained together, with the effects, benefits, and how they work by an anatomic and physiological point of view.

Topics to study for pranayama techniques

  • Various approaches and teaching methods
  • Physical benefits
  • Contraindications
  • Effects of the mind and the spirit
  • Effects on the chakras
  • Effects on the doshas

Pranayama 1

Prana (the five main types: prana, apana, vyana, samana, udana), pranayama, bandhas, and the breath cycle. After an initial practical approach where the teacher will lead the participants to practice some simple pranayama techniques, the first unit focuses on the concepts of pranayama and prana.

Pranayama 2

Nadi sodhana, ujjay, anuloma, viloma, sitali, and sitkari. The second unit dives further into the analysis and explanation of other techniques, always through a practical part first to experiment, and a second theoretical part to understand what happens in the physical and energetic bodies.

Pranayama 3

Kapalabhati, bhastrika, agni sari, samavritti, and asamavritti pranayama. The third unit is part of the second year program. First, there will be a review of the program of the first year to refresh and then to aid in explaining more complex and advanced techniques, always through a practical part first, to experiment, and a second theoretical part to understand what happens in the physical and energetic bodies.

Dharana (meditation techniques)

You will look at the the practice of meditation, its meaning, and the effects of meditation techniques as seen from scientific and physiological perspectives.

Students will practice and learn to teach meditation techniques utilizing breath, mantra, yantra, concentration on the Chakras, and the principal Nadis (Ida, Pingala, Shushmna, Arohan, Awarohan).

The majority of the meditation techniques that will be taught in the course of three years of study will have their origin in Tantra, Kriya, and Raja yoga.

Mudra

  • Introduction to mudras and their various meanings
  • Mudra e prana
  • The five mudra groups (hasta, mana, kaya, bandha, adhara)
  • Experience and use of mudra belonging to the five different groups accompanied by theoretical explanations of their meaning, benefits, and eventual contraindications

Mantra, yantra e mandala

  • Mantra as the power of sound and shape, their meaning and how they effect the subtle energy
  • Mantras: how they work; how they are to be used;how they influence karma
  • Seed mantras
  • Kirtan practice
  • Introduction to Nada yoga, the yoga of sound

Subtle physiology

  • The three bodies (sharira)
  • The five sheaths (kosha)
  • The seven progressive chakras
  • Kundalini: progress by way of kundalini and shakti, techniques, and methods for reawakening kundalini, obstacles in its ascent
  • The subtle channels (nadi) and the prana blocks (granthi)

Philosophy

  • What is yoga? Yogic lifestyle
  • Analysis of different Yoga systems and information on their origins
  • Introduction to Samkhya: purusha and prakriti, evolution and involution, and the path of liberation
  • Ashtanga: the eight stages of yoga
  • Readings and commentary on abstracts of Patanjali's "Yoga Sutra"
  • Karma yoga: the path of action
  • Bhakti yoga: the path of devotion
  • Jnana yoga: the path of knowledge
  • Introduction to tantra, tantra and sexuality, the divinities and their nature

Further techniques

  • Vinyasa
  • Introduction to the principles behind the various asana sequences
  • Introduction to yoga therapy
  • Introduction to yoga for expecting mothers
  • The art of teaching: student and teaching approaches, ethics, yoga as job, organization suggestions

Ayurveda

During your 200 hours you will learn the basic information about Ayurveda, how it is connected to yoga, and how to apply it in light of modern life, the daily routine and diet. Lecture curriculum:

Ayurveda I, cosmology and society

  • Vedic visions of human beings and existence. Realization of the four goals: dharma, kama, artha, and moksha. Visions of human beings as part of the universe and with this realization finding harmony and balance with the universe
  • Five kosha. Concept of well-being through the five koshas
  • Three Gunas. The attributes of the mind
  • Habits and lifestyles according to Ayurveda (the three doshas)

Ayurveda II, clean diet and respect of the environment

  • Concepts of Ahimsa (non-violence) in Ayurveda and yoga, expressed through diet and lifestyle
  • Why be vegetarian?
  • Why be vegan?
  • How to make ethical and responsible choices using the principles of Ayurveda and yoga as guidance

Anatomy

In the course of the four weeks of your yoga teacher training, the multiple aspects of anatomy and physiology are treated throughout a detailed program, starting from the simple cells form and function to the most complex and vital processes of the human body.

The program emphasizes the study of the muscular bundles, the behavior in relation to the static and dynamic phases, and the various typologies of reaction to stimuli.

The referring textbooks will be completed by handbooks that will help the student to deepen their knowledge of the joints and their functions, with the specific purpose of expanding the capacity of the future teacher in the prevention of possible injuries.

During the four weeks of the teacher training you will also study the physiological and biomechanical processes activated by the practice of the asanas, pranayama, and dharana.

Anatomy 1

  • Cartesians plans, cell, agonism and antagonism of muscles
  • Definition of anatomy, cells and tissues, skeleton, muscular system
  • Gravitational and antigravity muscles bundles

Anatomy 2

Subjects treated:

  • Nervous system, sensory organs
  • The shoulder, the elbow, the hip

Anatomy 3

Subjects treated:

  • Endocrine system, digestive system, respiratory system
  • The knee, the ankle, the foot, six asanas (biomechanics)

Anatomy 4

Subjects treated:

  • Circulatory system, excretory system, reproductive system
  • 12 asanas (biomechanics)

Yoga therapy

  • The concept of health in Western and Eastern traditions.
  • Philosophy and psychology of yoga therapy.
  • Yoga therapy in its spiritual aspects.
  • One example of therapeutic program with asana, pranayama, mudra, meditation, and yoga Nidra.

Instructors

Massimo Monti
Since an early age, Massimo felt attracted and influenced by the vision and teaching of mystics, masters, and yogis like Rumi, J.Krishnamurti, G.I. Gurdjieff, R. Tagore, and P. Yogananda, among others, which shaped the spiritual path to follow. Extensive travels throughout India, Nepal, Sri Lanka, the Middle East, North Africa as well as the Americas, Australia, and Europe brought him in contact with different spiritual paths widening the spectrum of ways in the quest of human consciousness growth.
Emanuela Genesio
Yoga Alliance E-RYT 500 (Hatha Yoga)
Emanuela teaches contemporary art at the European Institute of Design and Paris 8 University. She creates installations as well as takes part in performances, Indian inks, and poetry in relation with people and their energy. She teaches, and above all, she experiences yoga since she met Marco Mandrino's non-dogmatic and interdisciplinary approach. Thanks to the experiences of Tai Chi and Zen, she produces artistic performances and mixed workshops with the intention of going deep into the human poetry.
Melanie Schwank
Melanie is a clinical psychologist with a degree in art, music and cognitive-behavioral therapy. Ever since she began her journey through yoga, she has found herself living a healthier, happier and more meaningful life. Today, she is a certified 500RTY. She enjoys practicing just as much as she does teaching. Her Classes are dynamic and challenging, she encourages you to listen to your inner teacher honoring and respecting your body and focusing on the magic of the breath to go deeper and have a strong and stable asana practice.
Melissa Lange
Melissa started practicing Yoga while living in Istanbul, Turkey. The practice of asana was a gateway to the deeper levels that Yoga penetrates and thus opened Melissa’s curiosity into meditation, pranayama, mind-body connection, and so much more. Melissa is a dedicated student of meditation, pranayama, and alignment-based Hatha Yoga. Her classes reflect this as she aims to lead you through a dynamic and challenging sequence, focusing on alignment to reveal inner strength and energy, and cultivating awareness and control of the breath to keep you clear, present, and focused.

Retreat location

The course will take place at The Goddess Garden. This eco resort is an wonderful place for yoga, meditation and transformation in Cahuita, Costa Rica. Located on The Caribbean Coast in Cahuita, a small town 25 miles south of Limon, this yoga teacher training and retreat center is surrounded by huge jungle trees, which follow the path of a small creek. Just a step away, you will find the oldest and most amazing tree in Cahuita. This beautiful setting will invite you to practice yoga and meditation.

Food

Delicious vegetarian and organic daily meals will be provided throughout the training.

The following meals are included:

  • Breakfast
  • Lunch
  • Dinner

The following dietary requirement(s) are served and/or catered for:

  • Vegetarian
If you have special dietary requirements it's a good idea to communicate it to the organiser when making a reservation

Things to do (optional)

RAINFOREST CANOPY ADVENTURE

Eight aerial platforms and 1200 meters of cable are nestled deep into the jungle. After a short walk the adventure starts. Our professional guide will take you from one platform to the other explaining facts about the vegetation, the animals, and how the local indigenous use some of the herbs you will see. An incredible way to experience the jungle.

BRIBRI INDIGENOUS RESERVE / CHOCOLATE TOUR / WATERFALL

The Bribri are indigenous people of Costa rica. You will visit a native family, they will show how they live, their language, how they build their houses with natural materials, their heritage, cooking, history. In the yard they will explain to you natural treatments and medicinal plants learn how to make rope and extract colors and participate in a hunting demonstration with bow and arrow with a Bribri man. Then you can learn how to make organic chocolate, and try 10 different flavors of chocolate created with fruits and plants from their garden. To cool down you are going to visit a beautiful waterfall where you can relax and swim.

CACAO TRAILS

The complete cacao tour includes a guided visit to each one of the sections of the park (Corn plantation, Cacao plantation, Botanical garden, Medicinal garden, Iguana farm), canoes tour in the Cacao Trails canals, walk through the Cahuita National Park, visit to the Cahuita turtle nesting beach and a Caribbean style buffet lunch, fresh fruits and juices.

CAHUITA NATIONAL PARK

The coral reef of Cahuita National Park includes approximately 240 habitats. There are 123 different species of fish, 44 species of crustaceans, 140 shellfish and 1281 seaweed species identified. We can also observe 35 different coral species such as the fire coral, the red coral and the black coral which is unique to this area and miles of white beach and dense tropical jungle.

TREE OF LIFE

The gardens are approx. 10 acres of many types of plant groups. There are palms, heleconias, bromeliads, calatheas, aroids etc. There are a lot of different palm species and a special Talamanca area with indigenous plants. There are also spices like vanilla , black pepper, cinnamon. In addition we have papaya, banana, cacao and pineapple growing.

SURFING LESSONS

Learn to surf the waves of the Caribbean. You don’t need to be a professional surfer to experience the thrill of riding a wave. Our instructor is experienced and the Caribbean Sea is gentle with first-time surfers. Don’t miss the opportunity! We will provide you with a surfing board and promise you the time of your life!

JAGUAR RESCUE CENTER

This center was founded by two biologists back in 1993 and is located on Cocles near Puerto Viejo de talamanca. It’s not a zoo, but rather a place where injured animals that have been rescued can be rehabilitated, in hopes of a reintroduction into the wild. Proceeds go to the feeding and general care of the animals and their temporary habitat.

SEA AND RIVER KAYAKING

At the beautiful beach of Punta Uva, with the help of a trained guide, you will kayak in the ocean with a sea kayak. Then you will slide towards the Punta Uva River, that unwinds into the jungle into a paradise of birds, wild animals and tropical plants, leaving behind you nothing but ripples. After the kayaking, the options are: exploring the Punta Uva promontory for 1 hour or sunbathing at the beach – either way, this is a day full of adventure and wonders!

ALMA VERDE MEDICINAL GARDEN

Live a unique experience while walking through the winding trails, be enchanted by the colors and aromas. As you feel the nature, learn and enjoy the tropical forest, discover the variety of wild life that conforms this tropical ecosystem. Encounter different plants originally from the area used by the elder inhabitants of Cahuita, which will surprise you with their effects on the different levels of being.

HORSEBACK RIDING AT THE BEACH

Exquisitely trained horses and an expert bilingual guide/teacher will accompany you in this adventurous excursion on the wild beach of Playa Grande in Cahuita. You will be provided with a horse that will fit your pace and riding level perfectly. You will start on a brief horse’s walk in the jungle where is also possible to observe animals, eventually arriving on the beach where the horses can either keep walking, trotting or take you for a breathtaking gallop along the shore.

WHITE WATER RAFTING

The Pacuare River is world famous for its sheer beauty. A true river gorge, it is flanked by steep, green walls. You will see waterfalls cascade into the river from both sides. It is not an overly challenging river, but it has many rapids that will make your adventure very interesting and fun. The 18-mile-one-day-run includes a total of 38 rapids.

DOLPHIN WATCHING IN MANZANILLO

Your guide takes you out by boat to watch the groups of dolphins living near Manzanillo. The dolphins like to play with the boats. An amazing experience. You will see the bottle nose dolphin, the tucuxi and the painted Atlantic dolphin.

AVIARIOS DEL CARIBE, SLOTH CENTER

You can learn about the behavior and the habitat of the amazing sloths, observe the adults and the baby sloths during their feeding process. Aviarios also offers a bird watching tour by canoe in the backwaters of their nature reserve.

VERAGUA – RESEARCH AND ADVENTURE PARK

Located less than one hour from the historic Caribbean town of Limón, the park includes among other attractions, the largest indoor nocturnal frog exhibit in the world, butterfly garden, reptile vivarium, hummingbird garden, a fascinating tram ride through the rainforest canopy, spectacular walking trails through the primary rainforest and a magnificent waterfall; all surrounded by breathtaking panoramic views of La Amistad International Park.

MANZANILLO BEACH

In the heart of the Gandoca-Manzanillo Wildlife Refuge, Manzanillo white beach extends for few miles south all the way to the Panama border. Manzanillo village is a very small Caribbean settlement.

PUNTA UVA (GRAPE POINT) BEACH

The editorial in 2001 Outside Magazine Travel Guide called Punta Uva beach “one of the best seven beaches in the world”. A white sand beach located at the entrance of the Gandoca Manzanillo Wildlife Refuge, Punta Uva is a “must” destination for people visiting the Caribbean Coast. Emerald waters, lots of coconut trees, very secluded.

PUERTO VIEJO VILLAGE / BEACH

A short half hour drive from The Goddess Garden, Puerto Viejo beach is a black sand volcanic beach with none to mild waves. Nearby is the village of Puerto Viejo, a backpacker’s delight with small boutiques, ethnic and local cuisine, and a bit of night life for those interested in late night fun and dance. Also north of Puerto Viejo, you will find some of the best surfing beaches on the Caribbean Coast.

COCLES BEACH

Cocles is the first community south of Puerto Viejo. It is one of the most well developed. The beautiful beach is very popular with surfers, especially at the northern end, and also for swimmers. It is one of the few area beaches that is patrolled by lifeguards via the community supported Playa Cocles Lifeguard program.

CAHUITA BIG BEACH

In front of the Goddess Garden, endless pristine beach. From March to May you can observe at night the egg lying of the Baula (the leatherback turtle), the biggest sea turtles in the world.

CAHUITA NATIONAL PARK BEACH

Cahuita National park consists of several miles of white beach and dense tropical jungle. Cahuita village is a small typical Caribbean settlement with gift shops and local cuisine. The coral reef of Cahuita National Park includes approximately 240 habitats. There are 123 different species of fishes, 44 species of crustaceans, 140 shellfish and 1281 seaweed species identified. We can also observe 35 different coral species such as the fire coral, the red coral and the black coral which is unique to this area.

Spa treatments

In The Goddess Garden's healing spa, there are a variety of treatments offered, which are tailored to your specific needs. They offer massages and therapies like Ayurvedic, Reiki, Deep Issue, Hot Stone and shaman cures using local healing plants. The purpose of this work is to bring a rebalancing of your body and mind achieving the ecstatic feeling, the AHA moment of harmony.

All treatments are available at an additional cost:

  • Pristhabhyanga (back and neck massage). Helps the healing of backaches and releases tension. Cost: 60 USD / 45 minutes.
  • Marabhyanga (stronger and longer full body oil massage). Stimulates marma points. Cost: 110 USD / 90 minutes.
  • Abhyanga (full body oil massage). Relaxing and balancing. Cost: 75 USD / 60 minutes.
  • Kansu (Indian foot reflexology). Gives peace of mind. Cost: 60 USD / 50 minutes
  • Udara (stomach massage). Improves digestion and creates harmony of inner organs. Cost: 45 USD / 50 minutes.

What's included

  • 20 nights accommodation
  • Daily vegetarian meals
  • Tea, coffee, and purified water
  • Tuition for the yoga teacher training
  • Professional certificate of attendance

What's not included

  • Airfare
  • Transfers
  • Bottled beverages
  • Extra activities
  • Spa treatments

How to get there

Recommended Airports

Arrival by airplane

Please book your flight to arrive at San Jose International Airport (SJO). Please contact Hari-Om Yoga School for more information about airport transfers.


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21 days / 20 nights
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Availability

Arrival: Saturday April 6, 2019
Departure: Friday April 26, 2019

Early bird discount

The prices below include an early bird discount of 650 USD per person. Book your spot now! Discount is subject to availability.

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