21 Day 200 Hour Vinyasa Yoga Teacher Training Certification Intensive Immersion in Montezuma

Facilities

Certifications

Students who complete their training are eligible to register with Yoga Alliance as Registered Yoga Teachers (RYT®)

The program

Lakshmi rising Vinyasa yoga is an awareness-based practice that includes fluid, dynamic asana, kriya, pranayama, mantra, meditation, dance, wellness, self-care, and ritual for health and awakening.

This approach is a revitalizing laboratory for uniquely experiencing and expressing self while mindfully honoring whatever exists in each present moment. This practice cultivates mental, physical, and spiritual strength and flexibility so that you are able to recognize and transform habits, patterns, and conditionings that cause suffering in any way. You will use the mat as a metaphor to understand where you are stuck so that you can eliminate that which does not enhance the unfoldment of your individual and collective evolution.

This 200-hour yoga teacher training intensive immersions in Costa Rica gives you three weeks to focus on your yoga practice with other curious, interesting people from around the world. It’s a time for you to enjoy life while learning about the timeless tradition of yoga, cultivating true health and happiness and making new friends. Investing in a yoga teacher training certification program is a life-enriching experience even if you have no intention of teaching. This training program is open to people at all levels of experience and the organizers can’t wait to share this unique program with you!

Below is a sample schedule that will give you a great idea of what your three weeks will look like while enjoying your training.

Monday to Friday

• 06:00 - 09:00 Sadhana: asana, pranayama, mantra, and discussion
• 09:00 - 10:00 Breakfast, discussion of sacred texts or silence
• 11:00 - 14:00 Training session
• 14:00 - 15:00 Gourmet vegetarian lunch with nutrition and natural health discussion
• 16:00 - 19:00 Training session
• 19:00 - 20:00 Dinner with a gratitude practice

Saturday

• 06:00 - 07:30 Self-led meditation and journaling
• 07:30 - 09:00 Silent yoga practice
• 09:00 - 10:00 Silent breakfast
• 10:30 - 17:00 Excursion with lunch in town
• 19:00 - 20:00 Nourishing delicious dinner

Sunday

• 06:00 - 07:30 Self-led meditation and journaling
• 07:30 - 09:00 Morning Sahhana
• 09:00 - 10:00 Delicious breakfast
• 10:00 - 14:00 Nature ritual
• 14:00 - 15:00 Yummy lunch
• 16:00 - 19:00 Training session or yoga film
• 19:00 - 20:00 Nourishing Ayurvedic dinner

Nature rituals

Another unique aspect of this training at The Sanctuary are the powerful nature rituals that are scheduled on both Sundays of the program. You will hike in the rivers to secluded waterfalls with intention, connection, and purpose.

Arrival and departure information

Please let the organizer know where you will be on Saturday night so that they can arrange a shuttle for you. At The Sanctuary, they are 1 kilometer up in the jungle so guest arrivals and luggage transport must be organized ahead of time.

They serve a delicious lunch at 2:00 p.m. and their first training session starts at 4:00. This session is a required part of the training so please don’t be late! Plan your departure for the late morning on the final Saturday. The program ends after breakfast and check-out time at The Sanctuary is 10 a.m.

Please note the YTT schedule is very full and does not leave much unstructured time to explore on your own. Please come a few days early or plan a few days after the program to do that.

Lakshmi Rising 200 Hour YTT Curriculum

What is Lakshmi Rising?

• 3 total hours
• Learning Objective: During our opening circle, we discuss the course overview, introduce the power of intention and ritual, share collective introductions among the kula (community), and explain the Lakshmi Rising concept. We also go over the course requirements.

What is Yoga? What is Wellness?

• 2 total hours
• Learning Objective: Students collectively define both Yoga and Wellness. A brief cultural history of yoga and classical definitions of Yoga are discussed. Concepts like Samkhya and kleshas are introduced. Wellness is collectively defined. Connections are drawn between Yoga and Wellness.

Daily Morning Sadhana including asana, pranayama, mantra, kriya, and mudra

• 34 total hours
• Learning Objective: These 2-hour daily modules are designed to stretch, tone and heal the body. Lakshmi Rising specialty yoga master classes not only move the body but also stir the heart and mind. They weave classical yogic concepts with modern anatomical intelligence, an inspiration for self-observation and spiritual wisdom.

Meditation Practicum

• 14.5 total hours
• Learning Objective: Students will actively practice Loving Kindness, Japa, Trataka, Japa Mala, Mindfulness, Sound Healing, Yoga Nidra, Mantra, and Nyasm styles of meditation daily to directly experience the benefits and also the challenges. Students will have the opportunity to note the effects of a consistent daily meditation practice for 21 days in a row.

Sequencing Concepts and Techniques

• 13 total hours
• Learning Objective: In this 1-hour daily module following the morning sadhana, the instructor explains the proceeding morning practice. Our morning yoga classes are based upon the Lakshmi Rising Hatha Vinyasa method of building a sequence around a cohesive theme and variations on that theme (physically and oftentimes mentally, emotionally and spiritually). In each of these breakdown sessions, an asana (the peak pose of the day) is explained in detail including benefits and effects, modifications and variations, anatomical alignment details, and contraindications.

The entire master class is collectively discussed and written down. This will provide students with a library of intentional and versatile sequences to reference for inspiration when putting together their own classes once they begin teaching.

This session also serves as a Q&A about any part of the morning practice so that students gain experiential perspective about designing and teaching a yoga class and also for clarification about any of the class elements.

Structure of a Vinyasa Class

• 2 total hours
• Learning Objective: Basic concepts specific to Hatha Vinyasa yoga in the lineage of Sri Krishnamacharya is defined, as well as elements unique to Lakshmi Rising. This gives students a map to follow regarding what to include in their future classes and why.

Concepts such as Surya Namaskar (sun salutations), vinyasa krama (flows), kriya (repetitive movements) and connecting vinyasa (linking sequences) are explored.

The Art of Intelligent Sequencing

• 5 total hours
• Learning Objective: Students will gain a solid understanding of how to sequence a vinyasa class using the Lakshmi Rising method. Concepts such as theme and variation in asana, peak pose, vinyasa krama, connecting vinyasa, music, philosophical themes, and timing are covered. Students work in small groups to design a class and receive feedback.

Roots of Alignment: Defining Asana and Intro to Yoga Anatomy

• 2.5 total hours
• Learning Objective: This module includes Krishmacharya’s and Patanjali’s definition of asana, students working together in partners or small groups to perform a postural analysis, and an overview of common alignment mistakes.

Anatomy of Asana Families

• 3 total hours
• Learning Objective: Different categories of asana are defined. Regions of the body are identified, muscles, bones, nerves, organs and connective tissues are explained in relation to different types of postures and positions. Cautions and contraindications, range of motion, as well as general benefits of posture groupings, are explained.

Asana Lab

• 24.5 total hours
• Learning Objective: Different asana is explained and demonstrated. The anatomy of each asana is discussed, as well as variations, modifications, benefits, contraindications, and hands-on assists, adjustments, and enhancements. Students will work in pairs or small groups to practice teaching the asana and mini-sequences.

Hands-on Adjustments 101

• 1.5 total hours
• Learning Objective: Ethical, energetic and anatomical aspects of touching yoga students are discussed. Options for student and teacher safety are explored. Similarities and differences between adjusting, assisting and enhancing asana are considered. Contraindications are explained. Verbal and energetic assists are also explained.

Art of Shape-Shifting Photo Project

• 2 total hours
• Learning Objective: Students are given a list of asana (yoga poses) that are a part of the LR curriculum. With a partner or small group, students will photographically document their understanding of these poses on both the first and last days of the training program. This will illustrate their growth and transformation during the yoga teacher certification course, and also their understanding of the physical and energetic alignment of each asana.

Secrets of the Bandhas

• 2 total hours
• Learning Objective: Students receive theoretical and experiential information about hasta, pada, mula, uddiyana, jalandhara and maha bandhas. We discuss benefits, contraindications, physical and energetic anatomy, and explore several different techniques for teaching and self-practice.

Chakras, Nadis, Koshas: Energetic Anatomy of the Human Experience

• 2.5 total hours
• Learning Objective: This module gives students an overview of the energy-body through the lens of yoga.

Yoga in the World Today: The Legacy of Krishnamacharya

• 1 total hour
• Learning Objective: Students will discuss the similarities and differences between Yoga and Exercise. The global influence of Krishnamacharya and his students will be discussed, as well as other popular styles of Yoga.

Patanjali and the Eight Limbs of Yoga

• 1 total hour
• Learning Objective: This is an introduction to Yoga as a philosophy and lifestyle that encompasses more than just the physical postures.

Yoga Sutra Discussion: Yama and Niyama

• 4 total hours
• Learning Objective: Students learn the ethical aspects of relating to self and others in this exploration of the Yamas and Niyamas. Different translations of Patanjali’s Yoga Sutras are referenced, as well as the current application of these ancient and timeless guidelines to living a yogic lifestyle.

Concepts in Ahimsa: Plant-Based Nutrition for the Health of the Whole

• 38 total hours
• Learning Objective: Students will explore one of Patanjali’s Eight Limbs of Yoga, Yama. The first of these ethical observances is ahimsa, non-harming of self and others. We apply this principle to our yogic lifestyle by adhering to a Lacto-Ovo vegetarian diet for 21-days. Our mealtimes are not only an opportunity to practice mindful eating, but they are also a time to educate students about plant-based nutrition and to offer the first-hand experience of the benefits of a vegetarian lifestyle in harmony with Ayurvedic principles.

Pranayama Defined: May the Force be with You

• 2 total hours
• Learning Objective: Pranayama as one of Patanjali’s Eight Limbs is defined and discussed. The anatomy of the respiratory system is explained. Concepts such as: sama vritti (even breath), visama vritti (uneven breath), kumbaka (breath retention), and vayu (wind) are defined. Benefits and contraindications are also explained.

Meditation Defined: Pratyahara, Dharana, Dhyana, and Samadhi

• 2 total hours
• Learning Objective: Meditation as one of Patanjali’s Eight Limbs is defined and discussed. Modern research and classical perspectives are included in the discussion, in addition to the benefits and physiological processes. Different styles and approaches are explained.

Meditation Techniques Explained

• 7.5 total hours
• Learning Objective: Nyasm, Loving Kindness, Japa, Japa Mala, Mindfulness, Sound Healing, Yoga Nidra, Mantra, and Trataka are explained in-depth so that each student will have clear instruction on how to practice each of these techniques, and also the benefits, variations, and contraindications for each.

Mauna: Practicing Silence

• 26 total hours
• Learning Objective:
• Students learn about the benefits of silence by refraining from speech and technology during silent breakfasts and Saturday mornings.

Sahaja Vinyasa: Lakshmi Rising Conscious Dance

• 2 total Hours
• Learning Objective: Students practice meditation in motion, ritual, and a new way of experiencing asana, to break habits and patterns that block their flow of awareness.

Mantra: Tools for the Mind

• 1 total hour
• Learning Objective: Different chants are explained and practiced to expose students to this ancient form of Yoga.

Yoga Philosophy: Samskara, Karma, Klesha & Pratyahara

• 1 total hour
• Learning Objective: This discussion is designed to spark insight into what we believe and why. Students are invited to identify patterns in themselves, their relationships and in society that can be shifted through diligent self-study (svadhyaya) and through the practice of Yoga.

Ayurveda

• 3 total hours
• Learning Objective: Students will be introduced to Ayurveda as a sister science to Yoga; Yoga being a path to purify the mind and Ayurveda as a path to purify the body. An overview of the five elements, three dosha, dinacharya (daily routine) guidelines, and how to live in harmony with our environment will be given.

Dynamic Use of Language

• 2 total hours
• Learning Objectives: Creative and conscious verbal guidance is one key to skillful teaching. In this module, we explore different approaches to public speaking, various approaches to cuing alignment, filler words and creative use of verbs and metaphors.

What Next? The Business of Teaching Yoga

• 3 total Hours
• Learning Objective: Students will learn how and why to register with Yoga Alliance. We discuss teaching options and possibilities, how to find teaching opportunities and what to expect, continuing education, mentorship, and higher-level training, hosting and attending workshops, retreats and special events, marketing alliances, social media, and how to write a bio, resume and mission statement.

Stepping into the Role of Teacher

• 5 total hours
• Learning Objective: The concept of lineage is defined. Students will reflect upon their own lineage and identify their strengthens and weaknesses as a teacher. We discuss what it means to be a teacher, Yoga teacher, educator, guide and leader.

Quiz and Review

• 2 total hours
• Learning Objective: In two quizzes, at the beginning of weeks two and three, students will have 30 minutes to take each quiz and then 30 minutes to go over the quiz as a group. This emphasizes important course content and gives students a gauge of their strengths and weaknesses.

Yoga Related Film

• 4 total hours
• Learning Objective: Students will get a recap and summary of course content by watching a documentary and several short videos on YouTube.

Non-Contact Hours:

• 40+ hours of course reading prior to or during the training program
• 5 hours prep and planning time for final student practicum
• 1-hour prep, planning, design and creation of sacred space altar
• 1-hour karma yoga
• 2 hours to research and write a 1000 word essay
• 10+ hours teaching community classes upon completion of training

• Total Contact Hours: 216
• Total Non-Contact Hours: 59
• Total Program Hours: 275

Required Text Books

The books (e-books are fine) to purchase and bring with you are:

• "The Yoga Sutras of Patanjali" by Swami Satchidananda
• "Yoga Anatomy" by Leslie Kaminoff
• "Teaching Yoga" by Mark Stephens
• "The Heart of Yoga" by TKV Desikachar
• "Ayurveda, The Science of Self Healing" by Dr Vasant Lad

This teacher training takes place at the Sanctuary of Two rivers in Costa Rica.

The energy and intention of a place has a strong effect on one's experience, for better or for worse. For this reason, the organizer has chosen a sacred and magical location to host their offerings. The sanctuary will become a character in the story of your journey, choose your own adventure wisely.

The Sanctuary at Two Rivers is a 40-acre magical private rental property in the jungle exclusively for amazing yoga retreats, yoga teacher trainings, or any group gathering of up to 16 people interested in health and wellness. The Sanctuary is one of a select few retreat centers in the world that was specifically designed and built by veteran yogis whose sole intention was to create a first-class retreat center to commune with nature, practice yoga, contemplate, meditate, detox, and become balanced through health and wellness yoga retreat vacations.

This 100% off-the-grid solar powered facility with luxury-deluxe-modern accommodations, extensive spa menu, and Gaia gourmet organic vegetarian, vegan, and gluten-free cuisine is the ideal location to become a certified yoga instructor.

Imagine rising with the sun and the howls of Howler Monkeys, not hearing any urban nor suburban noises, all the while infusing yoga, meditation, wellness, and spiritual healing, with wildlife and bird watching. The Sanctuary at Two Rivers will rejuvenate your body, tidy up your mind, and boost your spirit. The Sanctuary is located between two beautiful rivers just one kilometer from the Pacific Ocean.

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A Mouthwatering Experience: Gourmet Vegetarian and Vegan Cuisine

Nutrition is more than just feeding the physical body. Food is essential on so many levels and that’s why Lakshmi Rising has chosen Gaia Gourmet Cuisine to cater all of the international retreats and yoga teacher trainings. This incredible cuisine nourishes every aspect of your being - supporting, nourishing, and cleansing your body, mind and spirit along your journey.

The talented plant-based chef creates three unforgettable Gaia gourmet vegetarian or vegan meals per day inspired by the world’s greatest cuisines. The healthy organic food is artistically crafted to please all of the senses. Meals are designed around the seasons using Ayurvedic principles while incorporating the best and freshest local ingredients, herbs, and spices. They procure and serve all organic produce from local family farms. The meals are well balanced and prepared with love. This positive energy is infused into the food, aiding the digestion process.

Balanced Nutrition for the Body and Mind

It’s important that you are well-fed and completely nourished from the inside out when you join this training. With a vegetarian-based menu (and vegan and gluten-free options available), you will be provided plenty of protein by using legumes, seeds and nuts, artisan cheeses, and eggs from free-ranging chickens. They only use whole grains and natural sweeteners. With an ever-expanding orchard of over 300 various tropical fruit trees, the freshly picked organic fruits make great complements to your dining experience. Overall, this will produce a more lively healthy body and mind and is the most environmentally friendly diet.

They always do their best to accommodate food allergies. They can omit certain items from dishes, such as cheese, dairy, and nuts. They cannot guarantee a completely gluten-free or nut-free environment. Persons with serious food allergies such as Celiac's disease or those on a 100% raw food diet should not attend a retreat. The organizer must know of all serious food issues at least three weeks prior to arrival. Bring an open mind and allow your taste buds to savor this unique culinary adventure!

Group excursions

You have two optional group excursions as a part of your adventure. The first Saturday of your training, you have the opportunity to visit beautiful Santa Teresa where you can take a surf lesson, check out some super bohemian boutiques for bikinis, unique jewelry and sundresses, enjoy a tropical superfood smoothie and chill on the expansive beach. Or you can visit Montezuma. Here, you can explore the famous Montezuma Waterfall, shop, surf, have lunch like a local and enjoy the beautiful beach. These excursions incur additional cost.

Group beach excursion to Santa Teresa costs 20 USD for round trip group transportation; extra cash for lunch and shopping is required.

Group beach excursion to Montezuma costs 10 USD for group transportation; extra cash for optional surf lesson, lunch, shopping is required.

Essential Therapeutic Massage - The quintessential indulgence!

The skilled therapist will massage your muscles to address aches and pains and promote deep relaxation and healing.

They use locally made, anti-oxidant rich, fresh pressed organic extra-virgin coconut oil to nourish and pamper you.

Each treatment is specifically designed and intuitively customized to enhance your retreat experience. The cost is 80 USD for 60 minutes and 120 USD for 90 minutes

Acupuncture, Wellness Consultation - Beauty Treatment or Bodywork with Liz

With over 20 years of experience in the healing arts, Dr. Liz Lindh can customize a treatment to meet your needs, answer questions, and bring balance to your body, mind, and soul. Expect a combo of integrative, functional and evidence based techniques with loving intuition, deep listening and authentic connection. Limited availability. The costs is 100 USD for 60 minutes.

Head, Neck, Shoulders Massage

Treat yourself to a relaxing chair or table massage specifically for the shoulders, neck, and scalp. This targeted treatment will relieve tension, promote balance, and feels fantastic! The cost is 25 USD for 15 minutes or 50 USD for 30 minutes.

Foot Reflexology

Take care of those tired tootsies! This pressure point massage of the feet feels heavenly, and the benefits are remarkable! Many different healing traditions agree that there is a map of the entire body on the soles of our feet, our palms and also on our ears.

By massaging specific points, we stimulate a therapeutic effect elsewhere in the body. This treatment promotes circulation of vital energies and removes stagnation in specific areas that cause pain or illness. Wonderful on it’s own or a great add-on to any session! The cost is 25 USD for 15 minutes

and 50 USD for 30 minutes.

Ancient Chinese Fire Cupping

This treatment will release what ever may be stuck in your back and shoulders. This potent technique restores health by stimulating circulation and activating immune function. The cost is 50 USD for 30 minutes and 80 USD for 60 minutes (cupping followed by 30 min back, neck, and shoulders massage)

Sanctuary Body Glow

You will begin with a full body exfoliation using your choice of: organic mandarine lemon grown in the orchard blended with extra fine sea salt for uplifting and purifying or shade grown organic Costa Rican coffee blended with locally grown raw, unrefined cane sugar for stimulating and refining.

Both of these elixirs polish the skin, detoxify the body, invigorate the system, and clear negative energy.

After rinsing, your body will be nourished, and smoothed with locally made, fresh pressed organic extra-virgin coconut oil to soften the skin, soothe the muscles and leave you with a head to toe healthy glow. The cost is 100 USD for 60 minutes

and 140 USD for 90 minutes (can add 30 minutes of Reiki or extra massage for a custom 90 minutes treatment).

Classical Reiki Energy Work

Gentle yet profound, this non-invasive treatment is focused on enhancing the health of the whole being. The client lays fully clothed on the massage table. Healing energy and intentions are directed towards specific areas on the body to promote the circulation of vibrant life force. This is deeply relaxing and restorative. Wonderful on it’s own or a great add-on to any session! This treatment costs 50 USD for 30 minutes or 80 USD for 60 minutes.

• Over 240 contact hours
• 500+ page Training manual
• A 2 hour asana practice each morning Monday-Friday
• 3 organic gourmet vegetarian meals each day
• Unlimited organic shade grown Costa Rican coffee and an assortment of teas Fresh fruit for snacking
• Super-filtered high vibration mountain spring water for drinking and bathing
• 20 nights lodging in a double occupancy luxury jungle loft or studio house
• Daily housekeeping
• Weekly laundry service
• Waterfall Wellness Ritual
• Full access to a 40 acre nature preserve including tropical gardens, jungle trails, waterfalls and swimming pool
• 13% tax

• Transportation to and from The Sanctuary
• Required texts and supplies
• Optional excursions to Santa Teresa for surfing, sunset or chilling and to Montezuma for artisan crafts and farmer's market
• Wellness services or staff gratuities

Recommended Airports

• 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.