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16 Day 200-Hour Vinyasa, Hatha & Restorative Online Yoga Teacher Training

Virtual Yoga Teacher Training

Expert tip: This is one of the most popular yoga retreats offered in Greece.

Yoga and More has designed a virtual yoga teacher training program so you can learn and train from the comfort of your home in this time of social distance. Adopting the policy that yoga starts from the inner peace, the self-doubt of approved beliefs, and the constant need for self-exploration, you will explore deeper and find a practice that suits your mind and body. The teaching will be Vinyasa-based with a focus on Hatha and Restorative yoga.

Meet the instructors

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  • 200-hour online yoga teacher training
  • Eligible for registration with Yoga Alliance as RYT200 upon completion
  • Live training group 8 hours daily via zoom meetings with ability to teach 1 practice daily live to prepare for real class teaching, to make questions and learn upon your real needs
  • A Module of more than 1000 pages of Asana Practice with 40 categories of analysis that prepare you for real-class teaching with variations, modifications, drills, conditioning, props, hands-on assists and more
  • Digital training of 4 gigabytes for lifelong deep learning. Past students refer they still use the school's material even after years of completion and have ignited their passion for knowledge and self-evolution
  • Possibility to take this training again in person at Crete, Greece for free, and only pay for food and accommodation when in-person trainings are organised again by the school Yoga & More (minimum 5 people)
  • 1 Lead teacher + 3 guest teachers in Physical Yoga Practice, Meditation, Mindfulness, Qi Cong & Zen Philosophy
  • 128 online contact hours for 16 days
  • 80 non-contact hours for self-study
  • 32 online yoga sessions
  • One-on-one guidance
  • Online sessions will be held over Zoom
  • Online sessions' timezone: Eastern Europe time (GMT +3)

Skill level

  • Beginner
  • Intermediate
  • Advanced

Yoga styles

15 days with instruction
Group size: Maximum of 10 participants
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Pre-application requirements

You need a Wi-Fi connection, computer to download the digital material, computer or phone to connect with the Zoom, Zoom platform downloaded, a yoga mat, a strap or a scarf, two or more blocks or big stable books, a pillow or bolster, a blanket, a clear wall for exercises close to the camera, and a wireless mic or Bluetooth for phone only if the device you enter to Zoom has a Bluetooth connection.


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

How the training works

The training will be held online via Zoom. Digital materials will also be sent to you. Kindly make sure you have a Wi-Fi/internet connection, computer, and tools as mentioned in pre-application requirements for a smoother training.

Contact hours

There will be 128 contact hours in total. The hours will be separated into 8 daily contact hours for 16 days with 2 daily yoga sessions.

Non-contact hours

80 non-contact hours will be spent on self-study, completing short tests, or short practices to teach.


Expected outcomes

By the end of the training program, participants are expected to be able to

  • Teach confidently and with safety at the basic level to mixed level Vinyasa classes
  • Design Vinyasa yoga classes and courses based on knowledge of anatomy, physiology, kinesiology, and philosophy of yoga and feel able to develop their knowledge and practice in the future
  • Feel awakened to apply the principles of yoga in their personal lives and to awaken those around them on this path
  • Have ignited their inner fire of truth-seeking by researching individually on yoga and offer their own research work according to their scientific background if existed
  • Know how to offer yoga-related services to their communities
  • Know how to advertise their work and maintain a steady group of practitioners
  • Combine other alternative methods they may be familiar with their work in yoga
  • Offer retreats, workshops and alternative events to their communities
  • Collaborate with teachers of other yoga systems to spread yoga worldwide and locally

The program is divided into two sections:

  • A. Theory/ Online Library with modules, videos & audios
  • B. Practice/ Homework

A. Theory/ Online Library with modules, videos & audios

Six modules that communicate with the practice.

1. Techniques:

70 asana covered with experiential practice alongside with extended analysis with the different variations they appear in the modern practice. Finally, there is a really extensive number of asana that will be covered.

Syllabus of asana

  • 1. Tadasana
  • 2. Urdhva Hastasana
  • 3. Uttanasana
  • 4. Kumbhakasana
  • 5. Bhujangasana
  • 6. Adho Mukha Svanasana
  • 7. Urdhva Mukha Svanasana
  • 8. Chaturanga Dandasana
  • 9. Uktatasana
  • 10. Anjaneyasana
  • 11. Ardha Chandrasana
  • 12. Dwi Konasana
  • 13. Kaliasana
  • 14. Parsvottanasana
  • 15. Prasarita Padottanasana
  • 16. Sirsangustasana
  • 17. Skandasana
  • 18. Utthita Parsvakonasana
  • 19. Utthita Trikonasana
  • 20. Virabhadrasana I
  • 21. Virabhadrasana II
  • 22. Virabhadrasana III
  • 23. Parivrtta Ardha Chandrasana
  • 24. Parivrtta Parsvakonasana
  • 25. Parivrtta Trikonasana
  • 26. Garudasana
  • 27. Natarajasana
  • 28. Svarga Dvijasana
  • 29. Urdhva Prasarita Eka Padasana
  • 30. Vrksasana
  • 31. Navasana
  • 32. Ardha Matsyendrasana
  • 33. Baddha Konasana
  • 34. Gomukhasana
  • 35. Malasana
  • 36. Marichyasana III
  • 37. Padmasana
  • 38. Parighasana
  • 39. Parivrtta Janu Sirsasana
  • 40. Parivrtta Surya Yantrasana
  • 41. Paschimottanasana
  • 42. Sukhasana
  • 43. Upavistha Konasana
  • 44. Virasana
  • 45. Yogi Dandasana
  • 46. Ashtavakrasana
  • 47. Bakasana
  • 48. Vasisthasana
  • 49. Eka Pada Koundinyasana II
  • 50. Maksikanagasana
  • 51. Parsva Bakasana
  • 52. Tittibasana
  • 53. Anahatasana
  • 54. Dhanurasana
  • 55. Purvottanasana
  • 56. Salabhasana
  • 57. Urdhva Dhanurasana
  • 58. Ustrasana
  • 59. Vrschikasana
  • 60. Vyaghrasana
  • 61. Pincha Mayurasana
  • 62. Sirsasana
  • 63. Anantasana
  • 64. Halasana
  • 65. Jathara Parivartanasana
  • 66. Marjariasana-Bitilasana
  • 67. Salamba Sarvangasana
  • 68. Setu Bandha Sarvangasana
  • 69. Viparita Karani
  • 70. Shavasana

17 Asana covered without extended analysis, but mainly with experiential practice

  • 1. Bharadvajasana
  • 2. Dwi Pada Viparita Dandasana
  • 3. Janu Sirsasana I
  • 4. Krounchasana
  • 5. Visvamittrasana
  • 6. Eka Pada Rajakapotasana I
  • 7. Eka Pada Rajakapotasana II
  • 8. Bhujapidasa
  • 9. Kukkutasana
  • 10. Pistol Squat
  • 11. Hanumanasana
  • 12. Sama Konasana
  • 13. Yoga Nidrasana
  • 14. Baddha Padmasana
  • 15. Kapotasana
  • 16. Supta Padangusthasana I
  • 17. Supta Padangusthasana II

27 kinetic exercises and Vinyasa from modern functional flow theory with experiential and partly extended the analysis

  • 1. Surya Namaskar variations
  • 2. Chandra Namaskar variations
  • 3. Kumbakhasana functional flow
  • 4. All 4s' functional flow
  • 5. Roll back and forward flow
  • 6. Warm-up flow
  • 7. Restorative flow
  • 8. Navasana jump back flow
  • 9. Roll up and down
  • 10. Core activation, eg. Urdhva Prasarita Padasana flow and more
  • 11. Parsvottanasana functional flow
  • 12. Trikonasana functional flow
  • 13. Urdhva Dhanurasana flow
  • 14. Ustrasana-Kapotasana flow
  • 15. Kaliasana Dance functional flow
  • 16. Utkatasana-Pistol Squat and other functional flows
  • 17. Jathara Parivartanasana flow
  • 18. Vasisthasana flow
  • 19. Camatkarasana-Urdhva Dhanurasana flow
  • 20. EPKII transitions
  • 21. Hanumanasana functional flow
  • 22. Bakasana - jump back flow and drills
  • 23. Floating jump back-forward
  • 24. Lolasana-Chaturanga Dandasana
  • 25. Ashtavakrasana flow
  • 26. Seated Positions flow
  • 27. Sirsasana flow

Pranayama and meditation

  • Pranayama - traditional breathing techniques and modern breathwork exercises
  • Mudra - pranic hand gestures and sealing poses, benefits, and circumstances to use them
  • Mantra - signing for meditation practice
  • Bandha - internal locks, main, and secondary
  • Meditation - benefits, finding the personal voice for meditation guidance, and types of meditation (theming guided meditation, visualization, yoga Nidra, positive affirmations, non-guided meditation, etc.)

2. Anatomy and physiology

Muscular system, skeletal system, planes of motion, types of movements, joints actions, etc.

Yoga applied anatomy: anatomy knowledge that serves the yoga practice, eg. muscles and joints that work in each asana

3. Teaching methodology

  • Sequencing
  • Theming
  • Cueing
  • Fascia theory
  • Hands-on assists
  • Yoga programs
  • Teaching Styles
  • Teaching communicability
  • Teaching efficiency
  • Sacred space: sacred offerings, altars, smudging, presence of a teacher, Sankalpa, etc.

4. Yoga philosophy

  • Energetic airs/Vayu system
  • Energetic bodies/Kosha system
  • Energetic qualities/Guna system
  • Energetic centres/Chakra system
  • The model of the Eight Limbs Yoga/Ashtanga path

5. Yoga psychology and ethics

  • Serving in teaching with love. Live, love, and learn from a pedagogical point of view
  • Critical thinking
  • Trauma-Sensitive yoga
  • Positive language and non-violent communication
  • Transformational leadership
  • NLP
  • Theta Healing
  • CBT
  • Mind reprogramming and self-regulation for negative beliefs as Yoga teachers

6. Marketing

  • The professionalization of yoga teaching in the western world
  • Yoga teacher as a professional
  • How to nominate sessions
  • How to give a yoga title to yourself as a teacher according your qualifications
  • How to write a yoga teacher CV, resume, and personal sign
  • How to price yoga services
  • How to seek a job
  • How to set a yoga brand

B. Practice/Homework

  • Preparation for final examination, eg. teaching.
  • Create practice demos with specific teaching skills according to a pedagogical framework for specific outcomes, eg. aims, phases, technical understanding, etc.
  • Complete quizzes.
  • Read chapters of books, etc.

Throughout the program, a certain selected bibliography is used and proposed for lifelong learning as well.

Also, free ebooks are given to read and complete the exercises.

Sample schedule (from 14.00-22.00 Eastern Europe time / GMT +3)

  • Practice and meditation
  • Break
  • Theory
  • Break
  • Theory
  • End of the teaching day


Eva Kirmizaki

Retreat location

This teacher training is held online. Yoga and More is based in Rethymno, Greece, and they will live-stream yoga classes via zoom which you can participate from the comfort of your home by just using your phone or computer.

What's included

  • 128 contact hours in total via Zoom
  • 2 daily yoga practices
  • Digital materials provided
  • Eligibility to register with Yoga Alliance as RYT200 upon completion

What's not included

  • Accommodation and meals
  • Yoga props

Cancellation Policy

  • A reservation requires a deposit of 100% of the total price.
  • The deposit is non-refundable, if the booking is cancelled.

Value for money
Accommodation & facilities
Quality of activity
16 days / 15 nights
from --
Tuesday June 23, 2020
(16 days / 15 nights)

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