21 Day 200-Hour Hatha and Ashtanga Vinyasa Yoga Teacher Training in Varkala, Kerala
Transformative Yoga Teacher Training in India
Nidra yoga School of Yoga provides excellent 200-hour yoga teacher training with the aim of teaching ancient traditional yoga techniques to their students
21 Day 200-Hour Hatha and Ashtanga Vinyasa Yoga Teacher Training in Varkala, Kerala
- Daily yoga classes and asana alignment
- Meditation sessions
- Ancient breathing techniques
- Eligibility to register with Yoga Alliance upon completion
- 20 nights accommodation
- Daily meals
- Airport pickup
- 20 days with instruction in English
- The organizer also speaks: Hindi, Malayalam
- Airport transfer included: Trivandrum International Airport
Nidra Yoga School in Varkala Accommodation
- Dining area
Nidra Yoga School in Varkala of yoga is situated in a quiet place near the beach where you get a real ashram experience. It’s away from the congested area and surrounded by a big garden with an abundance of coconuts, mango, cashew, jack fruit, papaya trees, and herbal plants. This is the place where you can learn to relax your mind, body, and soul completely.
Rooms are twin bedded sharing rooms with private bathroom and balcony, kitchen facility, surrounded by a beautiful garden with a large terrace. Single rooms are available at request. Please note that for men, please book only a single occupancy room unless you come with another participant or a group.
Students who complete the training are eligible to register with Yoga Alliance as Registered Yoga Teachers (RYT®).
What makes this program one of a kind
Even if you are entirely new to yoga and an Ayurveda specialist searching to expand your practice, this teacher training course will give you immense confidence and inspiration to become a joyful and knowledgeable yoga teacher and individual. The course covers Hatha Vinyasa and Ashtanga yoga.
Opening fire ceremony
This one-month-long yoga journey starts with a fire ceremony according to the traditional yogic culture.
Direct teachings from sincere, experienced teachers
Nidra yoga School of Yoga focuses on providing you with small, intimate class settings for individualized and personalized attention from beloved teachers. The teachers are not only rich in knowledge, but they are also teaching from their own experience in yoga, meditation, and often strong sadhana. Your classes are located in the same building as your accommodations, so teachers are easily accessible to you throughout the day.
A deeper understanding of asanas
Besides teaching yoga asanas you will also learn the effect of some asanas on mind patterns. This will enable you to change habits and certain mind patterns and help other people in your teachings.
An inspiring and welcoming community
Every teacher and staff member of Nidra yoga School in Varkala Yoga is passionate and committed to providing the best possible experience for you. Nidra yoga School of Yoga is a spiritual hub for knowledge seekers to grow and nourish their souls. It is a community built on love, enthusiasm and a profound belief in the transformative powers of yoga.
This training is for anyone from anywhere, with any background, nationality, or religion. Be ready, it may open up the gate of possibilities, can bring wonders, especially for those stuck with the ideas of limitations, and can be magical, if you are already interested in the exploration of this ancient Indian art and science of yoga.
The medium of communication in this course is English, so it requires a certain amount of proficiency in the language to be able to handle and respond to the instructions and lectures. There are no educational requirements to join it. As long as you are able to express yourself and be who you are, you are welcome. The age of the candidate should not be less than 18 or more than 60 at the time of admission.
Hatha yoga is considered to be the foundation of all yogic asana practices which sprout from its fundamental nature for creating a balance between the mind and body by accessing the inner roots of our being. This form of yoga plays a huge importance in breathing techniques. The regular Hatha yoga teacher training in India comprises the relatively paced practice of various hatha yoga postures, breathing awareness and techniques, and meditation practices.
All classes begin and conclude with mantra chanting. The practice of traditional Hatha yoga is aimed at balancing your body and stilling your mind, so it can be trained to stay healthy and keep away from external distractions that may hamper your practice. A Hatha yoga TTC in India practitioner ultimately cultivates a subtle consciousness within the body that assists in nurturing a meditative form.
This training follows the ancient tradition of Ashtanga yoga as popularized by Sri K. Pattabhi Jois. Traditionally, yoga helps you completely know yourself and calm yourself. However, this real meaning can get a bit lost amidst the practices of exercise-centric yoga that seem to be very popular nowadays. Ashtanga yoga courses in India, on the other hand, bring modern-day yogis back to the ancient roots of yogic practice. Pattabhi’s Ashtanga yoga comprises a fixed series of postures linked together with breath.
Unlike modern-day yoga practices, the Ashtanga sequence of postures remains the same, and the practice is traditionally performed without music, mood lighting, or other factors of the Western yoga class. By taking away these external factors, students are able to streamline their attention inward, focusing on the internal aspects of yoga rather than the physical. During the Ashtanga yoga teacher training in India, the school will teach the whole primary series including rules of sequencing, pranayama, mantra chanting as well as drishti and bandha.
Often confused with ‘power yoga’, Vinyasa yoga is a modern, fast-paced practice inspired by the Ashtanga Vinyasa system and the highly-revered Guru T. Krishnamacharya himself. This style of yoga is characterized by easing postures together so that you move from one to another, seamlessly, using the synchronization of breath and drishti. The primary difference between Ashtanga and Vinyasa is that while the former follows a fixed sequence, the latter observes the flowing of each pose organically and has no specific sequence.
The dynamic nature of Vinyasa yoga helps to acquire a more balanced body as well as prevent recurring motion injuries. During the practice, you will focus primarily on training yourself in sharp sequencing that not only strengthens your body but also allows the energy to smoothly flow through. The training is taught keeping in mind the principles of alignment, meaning that even though you will move between postures swiftly, you would be taught safe practices so as to avoid any injuries.
Completely opposite to the vigorous, fast-paced Ashtanga and Vinyasa yoga styles, Yin yoga focuses on the deep connective tissues of your body – the ligaments, bones, joints, and deep fascia networks. It is gentler and more contemplative, allowing you space to turn inward and tune into your mind as well as the physical sensations of your body. In Yin yoga, you hold your postures for a longer period than in other traditional forms which means that you would stretch and lengthen those barely-used tissues as well as learn how to control your breathing through any discomfort.
On an energetic level, Yin yoga enhances energy flow and improves the flow of ‘chi’ in the organs but the practice also offers huge mental and emotional benefits too. Usually, the Yin yoga class includes a series of passive floor asanas held for a longer duration, that primarily focus on the lower part of the body, namely the hips, pelvis, inner thighs, and lower spine. These areas are specifically rich in connective tissues.
Mysore-style yoga is the conventional way of practicing Ashtanga yoga and offers an extremely personalized approach with all of the group energy of a conventional class. This style is different from any other method of teaching yoga in the way that during practice, the class is not instructed as a whole but it is more one-on-one training within the group.
You learn Mysore-style yoga every Saturday where you practice your own part of the Ashtanga sequence of asanas at your own pace while the teacher assists each one of you individually by giving verbal as well as physical instructions on how to adjust and align your movements to get the best out of them.
Adjustment and alignment
The importance of adjustment and alignment in yoga cannot be focused on enough. An extremely critical topic, your adjustment and alignment lessons focus on teaching you how to adjust in each asana without causing any injuries to your body. It is done not only to prevent your body from any new stress or injury but also to avoid inflicting harm on any existing injuries. In the Adjustment and Alignment class, you would learn to position your body exactly where it should be.
At the same time, if you are pursuing the course to be a yoga teacher, you must learn how to work with your students and instruct them through various poses. By gaining a deeper understanding of anatomy, kinesiology, and correct adjustment and alignment techniques, you can ensure that your students safely reap the benefits of yoga for years to come.
Pranayama is an ancient yogic breathing technique that is used as preparation for meditation and is a vital aspect of practicing yoga. It improves the respiratory system and purifies the body and mind.
Pranayama topics include an introduction, aspects of pranayama, different types of prana, types of breathing, yogic breathing, Nadi Shodhana (alternate nostril breathing), Ujjayi (the psychic or victorious breath), Sheetali (cooling breath), Shitkari (hissing breath), Kapalabhati (frontal brain cleansing breath), Bhramari (humming bee breath), Bhastrika (bellows breath), Suryabheda (vitality stimulating breath) including advance variations.
Yogic cleansing exercises are important to learn how to incorporate your breath and meditate properly during the physical aspects of yoga. It also removes the blockages in the energy channels. This will include:
Recitation of sacred sound (mantra chanting)
The purpose of mantra chanting in yoga is to generate vibrations and connect with the universe. Each mantra has its unique vibration.
Guru Vandana (prayer to guru)
Pratah Smarana (morning prayer)
Ratri Smarana (evening prayer)
Anna purna stotra (mealtime prayer)
Swadhyaya Prarthana (study prayer)
Some other prayers: maha – mrtyunjaya mantra and Gayatri mantra
Yoga postures (asana)
Students will gain extensive knowledge of yoga postures and will increase their physical strength, inner strength, and naturally their flexibility. Some asanas are connected to certain mind patterns and throughout the training, this body/mind connection will get more clear in many ways. There will be assistance with the asanas and enough space for alignment. The focus is on hatha yoga and there will be some Ashtanga yoga classes as well.
The practice of mudra is an ancient facet of yoga. Performing gestures affects the energy flow of the body and can change a person’s spiritual and mental characteristics. This will cover Jnana mudra, Chin mudra, Yoni mudra, Bhairava mudra, Shambhavi mudra, Nasikagra, Khechari mudra
Meditation is a systematic practice that promotes physical, mental, and emotional tranquillity. It increases the vital energy in the body and gives you more aliveness, good blood circulation, and a relaxed nervous system. This will cover breathing awareness meditation, AUM (Om) or mantra meditation, trataka, kirtan, tips for developing concentration, and silence practice.
Yoga Nidra (psychic sleep)
When a yoga practitioner moves through the various internal states of yoga Nidra, a profound experience of relaxation occurs. This is called “turiya,” a sensation of pure bliss. This will cover basic relaxation, tension relaxation, and full-body relaxation.
Yoga cleansing (Shatkarma)
Yogic cleansing exercises are important to learn how to incorporate your breath and meditate properly during the physical aspects of yoga. It also removes the blockages in the energy channels. This will include rubber-neti (cleansing nostrils with a rubber cathedral), rubber-neti complete with jalaneti and kapalbhati, trataka (concentration practice), and kapalbhati or cleansing the lungs.
Students will learn the theory of this and practice with each other. You will learn how to see in the body if and where there is imbalance and what kind of imbalance, for example in the feet and in the shoulders, and what can be done with certain techniques like pressure points and breathing to bring balance to the body again. Students will also learn about the relationship between emotional accumulation in the body and thought patterns.
Anatomy and physiology (sharir vijnan)
A proper understanding of the physical body will help to prevent injury before, during, and after practice. This will comprise a brief overview of the digestive system, respiratory system, circulatory system, nervous system, endocrine system organs, bodily systems, nadis, chakras, guidelines in studying asana anatomy, muscular system, skeletal system, muscle functions according to joint movements, and anatomy of breathing inversions and savasana.
Yoga philosophy (yoga darshana)
Yoga philosophy is the foundation of yoga practice and is the key to earning yogic strength. Through the path of yogic philosophy, you will establish a solid, well-rounded yoga practice.
Teaching practice (adhyapanam)
Students will take turns practicing their teaching skills by performing in front of their peers and teachers. There will be demonstration, alignment, and instructions.
A yoga teacher should efficiently perform the practical applications of class planning and preparation. At Triguna Yoga, students will learn how to create a positive and peaceful class environment for an enjoyable and transformative experience. You will learn:
- How to structure a yoga asana class
- How to use the breath while teaching
- Yoga asana compared to physical exercises
- Verbal cues
- Functional modifications and safety
- Guidelines for each asana (as per manual)
- Assisting inversions
- Assessments are based on:
- Written test
- Oral test
In the teacher training course, you will be provided with yoga conceptual knowledge in such a manner that you can adapt and practice it in your day-to-day life without disturbing your regular schedule. The mornings start with yogic cleansing techniques, followed by yoga asanas and pranayama and perhaps some sessions or lectures in philosophy or anatomy. Chanting and naturopathy are also part of the program. Throughout the yoga teacher training course, you are offered three yogic meals, filtered water, and tea. The last day of the training will be the yoga certification ceremony.
Sample daily schedule
- 06:00 – 06:30 Shatkarma and kriyas
- 06:30 – 07:30 Meditation and pranayama
- 08:00 – 10:00 Asana practice / Hatha Yoga
- 10:00 – 11:00 Breakfast
- 11:00 – 12:00 Yoga philosophy
- 13:00 – 14:30 Lunch and rest
- 14:30 – 15:30 Yoga alignment and adjustment
- 15:30 – 16:00 Tea break
- 16:00 – 18:00 Evening asana practice / Ashtanga Yoga
- 18:00 – 19:00 Dinner
- 19:30 – 20:30 Meditation, Yoga Nidra, self-study, or chanting
Varkala, a calm and quiet hamlet, lies on the outskirts of the Thiruvananthapuram district. It has several places of tourist interest like a beautiful beach, a 2000-year-old Vishnu Temple, and the Ashramam – Sivagiri Mutt a little distance from the beach. The Papanasam beach (also called Varkala beach), which is ten kilometers away from Varkala, is renowned for its natural spring. It is considered to have medicinal and curative properties. A dip in the holy waters at this beach is believed to purge the body of impurities and the soul of all sins; hence the name ‘Papanasam beach’. A two-thousand-year-old shrine the Janardhanaswamy Temple is a short distance away from the beach. The Sivagiri Mutt, founded by the great Hindu reformer and philosopher Sree Narayana Guru (1856 – 1928) is also close by. The Samadhi (the final resting place) of the Guru here attracts thousands of devotees every year during the Sivagiri Pilgrimage days – 30th December to 1st January.
Food is one of Nidra yoga School of Yoga’s prime highlights. They do not believe in offering a boring menu in the name of the sattvic yogic diet. The sattvic meals can be very interesting and delicious. The team is a bunch of foodies where the chefs are passionate about cooking and love experimenting. To the best of their abilities, they have taken extra care to ensure that daily freshly cooked or bought food is offered to the students. They have kept an open kitchen, where students can walk in anytime which means that the food is prepared hygienically and the kitchen is clean.
Naturopathy and Ayurveda also focus on cooking food correctly. The yoga school has a few lectures about the type of food to eat, the myths, and healthy food habits. And throughout the month, they prepare food for students on such principles. The menu changes every day and tries to cook with the freshest seasonal organic ingredients. Nidra yoga School of Yoga can arrange it if you have any food restrictions. Three vegetarian sattvic meals will be provided during your complete stay at the campus from Monday to Saturday. Meals will also be provided without any additional charges on Sunday, with prior notice.
The following meals are included:
The following drinks are included:
The following dietary requirement(s) are served and/or catered for:
Health & Hygiene
- PCR test available on location (at additional costs)
- Uses cleaning chemicals that are effective against coronavirus.
- Linens, towels and laundry washed in line with local authority guidelines.
- The accommodation partner we work with follows the guidelines of local authorities.
- Equipment for activities is disinfected before and/or after use.
- Cashless payment available.
- Physical distancing is maintained.
- Instructors maintain a distance from the client at all times possible.
- Activities take place outside where possible.
- Staff follow all safety protocols as directed by the local government.
- Hand sanitizer available in guest rooms and key areas.
- Process in place to check the health of guests.
- First aid kit available.
- A room is available to isolate suspected or infected COVID-19 patients.
- Protective masks available for clients.
Things to do (optional)
You have one day free per week. During your free time, you can visit temples, go shopping, experience surfing at the beach, or explore the natural treasures in the nearby area including caves, rivers, black beaches, and elephants safari. There are cooking classes, special Sanskrit classes, and painting classes available upon request. There is an Ayurvedic massage at request at an additional cost.
- Daily meditation
- Yoga philosophy classes
- Daily pranayama classes
- Daily yoga classes
- 20 nights accommodation
- 3 daily vegetarian meals
- Afternoon tea
- Filtered drinking hot and cold water
- 200-hour teacher training course manual
- 1 yoga mat
- Neti pot
- Certificate of completion
- Pick-up from Trivandrum International Airport (TVM)
- Notebooks and pens
- Belts, pillows, and blocks
What’s not included
- Visa fees
- Extra 5% charge for the payment made using a credit card or Paypal
- Personal expenses
- Extra days of accommodation
- A reservation requires a deposit of 22% of the total price.
- The deposit is non-refundable if the booking is canceled.
- The rest of the payment should be paid on arrival.
Arrival by airplane
Please book your flight to arrive at Trivandrum International Airport (TRV). The nearest airport is Trivandrum International Airport, which is 50 kilometers from Varkala. From the airport, students can take a cab to the location of the school or ask the school to arrange for a pickup while booking the course.
Arrival by bus
Varkala is well connected by national state highways from major cities and many governments as well as private buses that run to and from the city.
Arrival by train
Varkala is connected by train through many cities and towns or one can take a train to Trivandrum (the capital city of Kerala) and take another train to Varkala, where the resort can be reached on a rickshaw starting from the station.