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21 Day 200-hour Vinyasa Yoga Teacher Training

Summary

Have an experience of a lifetime during this 21 Day 200 hour Yoga Teacher Training in Costa Rica! This intensive immersion is open to people with all levels of experience. 

Join like-minded students abroad on all inclusive 3 week teacher training adventure to become a certified Hatha Vinyasa Flow Yoga Instructor, or just to learn more about the foundations of classical yoga in order to deepen your physical practice and spiritual sadhana. Take this opportunity to consciously create the life you want and to live your Yoga.

This Yoga Alliance Approved 200 hour 21 day residential Yoga Teacher Training course in Costa Rica gives you the option of three weeks to focus on yoga and to practice with beautiful like-minded people from around the world. It’s a time for you to have profound life experiences while learning about the timeless tradition of yoga. You will cultivate wellness, empowerment and life long friendships. 

Investing in your Yoga Teacher Training Certification Intensive Immersion is a transformational experience and will be beneficial even if you have no intention of teaching. This training program is open to people at all levels of experience. 

This life-enriching programs draws from many traditions - Classical Ayurveda and traditional Chinese medicine, the importance of ritual, the magic of mantra and philosophy from the Yoga Sutras. The course is an experience that will stay with you and inspire you forever. 

You will find music, laughter, sweat and wild crazy fun harmoniously combined with stillness, self-discipline, silence and introspection. You will tune into the subtle energies within and around you and connect deeper with nature. 


The cost includes -

200 Hour Certification upon successful completion of the course

tuition fee plus manual

20 nights of your accommodation

3 incredible, organic vegetarian or vegan meals per day when on site

Unlimited coffee, an assortment of teas & fresh fruit for snacks

Super-filtered high vibration mountain spring water for drinking and bathing

Daily housekeeping & weekly laundry service

Full access to magical private properties including gardens, trails, swimming pool and more

All applicable taxes included in training price


Plus two beach excursions to nearby towns, a signature Waterfall Wellness Ritual and full access to a 40 acre nature preserve including tropical gardens, jungle trails, waterfalls and swimming pool. There will be free time over the weekends so you can explore.


Please note -

Early Bird rate $3699 applies if you pay-in-full at the time of registering up to 3 months (90 Days) before start date.

If you book within 3 months (3999$) of start date, then you would be asked for balance paid immediately upon registration.

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Yoga Teacher Training

Nicoya Peninsula, Costa Rica
Yoga Alliance Accredited

Styles

  • Vinyasa
  • Hatha
  • Dynamic
  • Power

Food

  • Vegetarian
  • Vegan

Skill Level

  • Beginner
  • Intermediate
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Program

HOURS + TOPICS

During the opening circle, you will discuss the course overview, introduce the power of intention and ritual, share collective introductions among the kula (community), and explain the school concept and go over the course requirements.(3h)

Students collectively define yoga. A brief cultural history of yoga and classical definitions of Yoga are discussed. Concepts like Samkhya philosophy and the Vedic tradition of India are introduced.(2hrs)

In this 90min daily module following the morning sadhana, the instructor explains the proceeding morning practice. Morning yoga classes are based upon the 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 break down 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. (13hr)

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 process. Different styles and approaches are explained.(2hr)

Students actively practice lovingkindness, japa, trataka, japa mala, mindfulness, sound healing, silence, yoga nidra, mantra, and nyasm styles of meditation to directly experience the benefits and challenges. Students will note the effects of a consistent daily meditation practice for 21 days in a row. (30hr)

These 90 minute daily modules include asana, pranayama, mantra, kriya, and mudra. They 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, inspiration for self-observation, and spiritual wisdom.

(30hr)

Students will gain a solid understanding of how to sequence a vinyasa class. 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. (5hr)

Basic and advanced concepts specific to hatha vinyasa yoga in the lineage of Sri Krishnamacharya are defined. This gives students a map to follow regarding what to include in vinyasa-style classes, and why. Concepts such as surya namaskar (sun salutations), vinyasa krama (flows), kriya (repetitive movements), and connecting vinyasa (linking sequences) are explored. 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, and general benefits of posture groupings are explained. (3hr)

Students discuss the similarities and differences between yoga and exercise.(1hr)

Different asana are 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. (24hr)


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 is presented. (3hr)

Students are given a list of asana (yoga poses) that are a part of the 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. (2hr)

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. (2hrs)

An overview of the yogic perspective on the multi-dimensional complexity of the human being. Physical body, energetic body, the mind, the intuition and personality and also the “bliss body” will be discussed and explained in the context of the panacha maya koshas.(1.5 hrs)

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. (1hr)

This is an introduction to Yoga as a philosophy and lifestyle that encompasses more than just the physical postures. (2hr)

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 current application of these ancient and timeless guidelines to living a yogic lifestyle. (4 h)

This module includes plant based nutrition for the health of the whole (38hr).

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. This principle is applied to our yogic lifestyle by adhering to a lacto-ovo vegetarian diet for 21-days. Mealtimes are not only an opportunity to practice mindful eating, they are also a time to educate students about plant based nutrition and to offer first hand experience of the benefits of a vegetarian lifestyle in harmony with Ayurvedic principles.​

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. (2hr)

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.(1hr)

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. (7.5hr)

Students will practice teaching box breathing, alternate nostril breathing, kapalabhati, bhastrika, bumble bee breath and sitali pranayama to acquire the understanding of how to share these techniques. (9hr)

Students will design and teach a 30 minute class to the larger group. They will receive feedback from their teachers and peers.. They will be required to submit the class plan in written form, as well as practice teaching.. (5hr)

Different chants are explained and practiced to expose students to this ancient form of Yoga. (1hr)

Samskara, Karma, Klesha & Pratyahara (2hr).

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​.

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. (3hr)

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. There is also discussion about how to effectively use music. (6hrs)

Students will learn how and why to register with Yoga Alliance. You'll discuss teaching options and possibilities, how to find teaching opportunities and what to expect, continuing education, mentorship and higher level trainings, hosting and attending workshops, retreats and special events, marketing alliances, social media, and how to write a bio, resume and mission statement. (3hr)

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. (5hr)

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. (2hr)

Students will get a recap and summary of course content by watching a documentary and several short videos on YouTube (4hr).

Students will learn multiple perspectives on the general course content by reading the course manual and textbooks.(20h)

40+ hours of course reading and practice prior to or during the training program
2 hours to research and write 1000-word essay
10+ hours teaching community classes upon completion of training
6 hours to plan one ayurvedic meal specific to your vikruti; shop or grow, cook, eat, and clean up

Students will have the opportunity to create an altar and explain their concept to the group. They will also lead a group dinner blessing. When each student holds the role of sacred space holder, they will also assist the lead instructor in any area where help is necessary. This is important to understand that there is more to teaching yoga than just showing up for a class.(6hrs)

This is the beauty of an immersive training. We encourage you to experience life through the lens of yoga. Conversation, excursions, self-care time…applying the principles of yogic lifestyle off the mat is the true practice. Every hour of our time together is a part of the training. There is no compartmentalization.(40hrs)

Certification

Upon completion of this 21 day teacher training course, you will receive a 200-hour Yoga Alliance certificate. This certification will allow you to begin teaching as soon as you please anywhere in the world.

Schedule

TIME
ACTIVITY
6:00 AM - 7:00 AM
Optional: Pranayama, Meditation & Chanting
7:30 AM - 9:00 AM
Sadhana: Asana, Pranayama & Mantra
9:00 AM - 10:00 AM
Silent Hour / Breakfast
11:00 AM - 2:00 PM
Training Session
2:00 PM - 3:00 PM
Lunch
3:00 PM - 5:00 PM
Taking the practice off the mat, self-care
5:00 PM - 7:00 PM
Training Session
7:00 PM - 8:00 PM
Dinner with Gratitude Practice

Free Time

The weekend schedules offer you more time off for you to rest, rejuvenate and enjoy and explore the beautiful natural area. Excursions will take you to nearby waterfalls, national parks, and areas for swimming and exploring. On the weekends you will have the opportunity to watch a film and still enjoy delicious meals with the group. In breaks you are welcome to swim, read, or find a quite place for integration.

Food

Artistic-gourmet vegan, vegetarian, gluten-free cuisine comprises one of the pillars which supports, nourishes, detoxes, and cleanses you on a Yoga Teacher Training Certification Program.

The talented plant-based chef will create for you three unforgettable tropical fusion 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. All organic produce is from local Costa Rican family farms. Meals are well balanced and prepared with love. This positive energy is infused into the food, aiding the digestion process.​

Plenty of protein is provided by using legumes, seeds and nuts, artisan cheeses, and eggs from free-ranging chickens. With an ever-expanding orchard of over 300 various tropical fruit trees, 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.

Inclusions

  • Accommodation
  • Air-Con Room
  • Course Material
  • Equipment
  • Excursion
  • All Meals
  • Mats
  • Pool
  • WiFi Internet
  • Yoga Props
  • Vegetarian
  • Vegan
  • Meditation

Meet The Facilitators

 
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Accommodations

Shared Room at The Sanctuary at Two Rivers

Shared Room

All room are sensitively green-designed to harmonize within the natural environment, providing a comfortable up-close and very personal experience with nature. Plenty of room to perch yourself on a hammock at canopy eye level with your favorite book, a pair of binoculars, digital camera and a glass of fresh mountain spring water. Screened-in open-faced walls allow for vintage viewing, excellent ventilation, and pleasurable sun and moonlight. Refreshingly cool slate stone supports the ambiance to relax, recharge, and reconnect.

Upstairs in the bedroom mezzanine, guest beds have an unencumbered view to the jungle. In the spacious bathroom, and private dressing area there is ample sink shelf space for each guest. And right outside is a tropical garden view solar hot water shower with great pressure, and wide showerhead. All of these jungle lofts are of a townhouse design with two lofts side-by-side. Each accommodates two individuals; each guest in a single twin bed, or combined to form a king bed.​ 

Your roommate will be selected mindfully for you.

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Reviews

Nicoya Peninsula, Costa Rica

The Nicoya Peninsula is known for its sapphire waters that curl into perfect waves up and down the coast. It is the perfect location to hunker down on a pristine patch of sand and soak up some sun or ramble down rugged roads, fording rivers and navigating ridges with spectacular coastal views.

This boot-shaped peninsula straddles two of Costa Rica’s most beautiful provinces. The untouched scenery, lively jungle and rugged terrain all come together in the kaleidoscopic beauty that this country is so well known for.

On the southern tip of the Nicoya Peninsula, located just 30 minutes from Tambor airport, Cabuya has been described as the ‘closest thing to paradise you can find in Costa Rica.’ One of the most remote towns on the coastline, Cabuya is a delightful breath of fresh air, tucked away from tourism and the hectic nature of day to day life.

Characterized by its pristine beaches, glassy surf breaks, dramatic waterfalls and rugged jungle, Cabuya is a slice of untouched wilderness where the ocean breeze will lull you into a world that feels very far away.



Venue   The Sanctuary at Two Rivers
The Sanctuary at Two Rivers, Venue for 21 Day 200-hour Vinyasa Yoga Teacher Training

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. You will be introduced to the bountiful gifts of Mother Nature from the moment of your arrival as you walk through the jungle and river paths to reach the grounds of The Sanctuary.

Set amongst picturesque tropical gardens with observation decks, hammocks and wonderful jungle vistas, The Sanctuary at Two Rivers is a magical private rental property exclusively for amazing Yoga Retreats, Yoga Teacher Trainings, or any group of up to 16 people whom are interested in health and wellness. Being one of a select few Retreat Centers in the world that was specifically designed and built by veteran yogis, their 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.

Their 100% off-the-grid solar powered facility with luxury-deluxe-modern accommodations, extensive spa menu, and tropical fusion gourmet organic vegetarian, vegan, and gluten-free cuisine is exclusively for Yoga Retreats, Yoga Teacher Trainings, Wellness Retreats, and Nature Wildlife Adventure Retreat Vacations. The Sanctuary is also the ideal location to become a Yoga Alliance Certified Yoga Instructor on any of the 200 hour - 3 week or 300 hour - 4 week Immersion Yoga Teacher Training Certification Programs.

Nestled between two rivers with waterfalls that flow year round, this private park is home to countless species of flora and fauna. It is very easy to get to, with a 25 minute flight from San Jose International Airport to Tambor Airstrip where a taxi will drive you through the famous Nicoya Peninsula Blue Zone to your destination.

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