28 Days 200-Hour Ashtanga Vinyasa and Hatha Yoga Teacher Training in Varkala, India

Facilities

You will be accommodated on the basis of single or double occupancy in Rama School of Yoga accommodation. It is located in Varkala, Kerala, next to the sea and beach. The beach is three minutes walk away.

The syllabus

Ashtanga Vinyasa

• Study of Primary series
• Study of eight limbs of yoga
• In-depth study of Ashtanga Vinyasa
• Study of how to jump back and jump forward
• Details of all the involved asanas
• Learn to concentrate on energy locks (bandhas)
• Yama (Principles or moral code)
• Niyama(Personal Disciplines)
• Asana (Yoga Positions or Yogic Postures)
• Pranayama (Yogic Breathing)
• Patyaharaa (Withdrawal of Senses)
• Dharana (Concentration on Object)
• Dhyan (Meditation)
• Samadhi (Salvation)

Hatha Yoga

• Sun salutation with 12 Surya namaskar and its benefits
• Traditional and classical Hatha yoga
• Correct alignment and adjustments
• The benefits of each asana
• Terminologies and Sanskrit names and the meaning of asana
• Modification of asana for various ability levels
• How to use props correctly

Adjustment and alignment

• Learn the art of perfecting the pose and avoiding injuries with correct alignment techniques
• Self-understanding
• Preparatory practice
• Modification of asanas according to body types
• Use of props such as yoga blocks, straps, yoga wheel, yoga wedge, and sandbag
• Timing and duration of each asanas as per body limitations and types
• Therapeutic benefits
• Basic asanas foundation
• Self-awareness
• Breathing techniques

Teaching methodology

• Principles of observation
• Demonstrations
• Assisting and correcting other entity’s body
• Proper alignment, benefits, and potential risks of various yoga postures and kriyas
• Study of the different principles apply to different asanas
• Lifestyle and ethics of a yoga teacher

Pranayam

• The mechanics of breathing
• Four aspects of pranayama
• Introducing the practitioner to his natural breath
• Abdominal breathing
• Thoracic breathing
• Clavicular breathing
• Full yogic breath
• Nadi shodhana
• Bramhari
• Bastrika
• Kapalabhati
• Sheetali and Sheetkari
• Ujjayi

Babdha

• Moola
• Uddhyana
• Jalandhara
• Maha Bandha

Mudras (yoga in your hands)

• Namaskar mudra
• Chin mudra
• Jnana mudra
• Shambavi mudra
• Nasikagra mudra
• Bhairava mudra

Yoga Philosophy

• Definition of yoga
• Discipline of yoga
• Witnessing the essence of yoga
• Five modifications of the mind
• Foundations of yoga
• Practice - abhyasa
• Non-attachment - Vairagya
• Eight limbs of yoga

The yogic diet

• Food
• Relationship between food and the emotions
• Types of diet
• Sattvic
• Tamasic
• Rajasic
• Yoga and vegetarianism
• Yogic anatomy
• Cardiovascular system
• Respiratory system
• Endocrine system
• Digestive system
• Musculoskeletal system

Sample daily schedule (Monday to Friday)

• 05:30 Wake up
• 06:00 Hatha practice and Pranayama
• 08:00 Breakfast
• 09:30 Karma yoga
• 10:30 Asana methodology, Art of Teaching, and Science of adjustments
• 12:00 Yoga Anatomy
• 13:00 Lunchtime
• 14:30 Philosophy class
• 16:15 Ashtanga Vinyasa Methodology and practice
• 19:00 Meditation
• 20:15 Dinner
• 22:00 Lights off

Guests can check-in a day before the course start date, it is available anytime.

This retreat will take place in Varkala, India. Varkala is a coastal town and municipality in Thiruvananthapuram District, situated in the Indian state of Kerala. It is the suburban town of Thiruvananthapuram (Trivandrum City). It is located 50 kilometers or approximately 32 miles northwest of Thiruvananthapuram and 37 kilometers southwest of Kollam City. It is one of the most famous tourist destination of Kerala.

Varkala Beach also known as Papanasam beach is a very calm and beautiful beach with ample eateries around the beach. You need to walk a long and steep path to reach the beach. People here are generally busy sunbathing, swimming, and surfing. The view of the sunset at this beach is a must. Part of the beach is used by the Hindus to scatter the ashes of their dead relatives as it is believed that the water of the beach will purify the soul of the departed one.

Nearby places

• Kollam City, 37 kilometers
• Thiruvananthapuram, 50 kilometres

You will be served with yogic diet and vegetarian food.

The following are optional activities you can enjoy during your free time.

• Ayurveda treatments
• Beach
• Coastal walks
• Swimming

• 3 vegetarian meals a day
• 27 nights accommodation
• All of the yoga teacher training course
• Studying in detail asanas, pranayama, mudras, and bandha
• Studying the art of how to teach, adjustment, and alignment
• Mineral water
• Free WiFi access

• Airport pick up (can be arranged for additional fee)
• Two-weekend trips (additional cost)

Arrival by airplane

Please book your flight to arrive at Trivandrum International Airport (TRV). It caters to over 40 international and national flights, and over a thousand passengers every day. Flights connect Thiruvananthapuram to many major Indian cities like Delhi, Mumbai, Kochi (Cochin), Chennai, Bengaluru, and Hyderabad. It is also connected by flight to several destinations in Middle East. Pre-paid taxis are available from the airport to Varkala.

Arrival by bus

The state-government run KSRTC plies buses regularly from Thiruvananthapuram. Tourists coming from Kochi can board a bus to Thiruvananthapuram and get down at Attingal to catch a connecting bus to Varkala. Buses can get crowded and the journey can get a tad tedious.

Arrival by train

Varkala lies on the rail line connecting Thiruvananthapuram to Ernakulam. However, all trains do not stop at the station. Thiruvananthapuram is the major rail head close to Varkala. Thiruvananthapuram is connected by rail to several Indian cities like Mumbai, Delhi, Chennai and Bengaluru. Taxis can be hired from the railway station to Varkala.

• A reservation requires a deposit of 30% of the total price.
• The deposit is non-refundable, if the booking is cancelled.
• The rest of the payment should be paid on arrival.