20 Day 200 - Hour Multi - Style Yoga Teacher Training in Ubud, Indonesia

Why choose the 200-hour yoga teacher training course?

Yoga Alliance RYS 200 Certification

The 200-hour yoga teacher training in Bali is hosted by a Registered Yoga School (RYS 200) with Yoga Alliance. On graduation, you receive your RYT 200 credential and can register as a yoga teacher worldwide - opening gentle doors to studios, retreats, and online classes from Bali to wherever you call home.

Beginner-friendly foundation curriculum

You begin gently, with no prior yoga experience required. Step by step, you will learn asana, alignment, pranayama, and meditation - building a soft yet steady foundation. The pacing welcomes first-time practitioners and helps you feel at ease on the mat from the very first day.

Multi-style asana practice (Hatha, Vinyasa, Yin)

Discover three classical styles in one course. Daily Hatha builds steady awareness, Vinyasa brings breath-led flow, and Yin softens the body's deeper layers. Learning them together gives you a balanced personal practice and a richer toolkit when you begin sharing yoga with others.

Daily pranayama, meditation, and mantra

Each morning begins with breath and stillness. You will learn classical pranayama techniques such as Nadi Shodhana and Kapalabhati, guided meditation, and gentle mantra chanting. These quiet practices steady the mind and become the heart of your daily sadhana long after the course ends.

Yoga anatomy and safe alignment basics

Understanding the body keeps your practice safe. The anatomy sessions are simple and visual, covering the spine, joints, breath, and common adjustments. You will learn how to guide students into postures with care, confidence and respect for every unique body.

Intimate group of 20 trainees

They welcome only twenty students per batch. This small circle invites personal attention, real conversations with your teachers, and a warm group of fellow trainees. Many friendships born here grow into a lifelong yoga sangha - a quiet, lasting gift of the course.

Lifetime course manual and home practice guide

You receive a beautifully prepared manual to keep for life. Inside are asana sequences, pranayama notes, philosophy summaries, and teaching tips. It becomes your gentle companion whenever you wish to revisit a lesson or thoughtfully plan a class of your own back home.

Peaceful Ubud setting and sattvic meals

The school sits in the green calm of Ubud, surrounded by rice fields and the songs of small birds. Three fresh, sattvic vegetarian meals are served daily to nourish your practice. The natural setting and clean food help your body and mind settle quickly into yogic rhythm.

Who can join this course?

• Anyone willing to learn, whether you are new to yoga with no previous experience or you have been practicing it for some time, is welcome here in our yoga teacher training course.
• The 200-hour yoga teacher training Bali course is open to both national and international students. Whether you're from Bali, elsewhere in Indonesia, or any part of the world, you’re always welcome to join the yoga courses.
• People aiming to become certified yoga teachers.
• Don’t want to be a yoga teacher but desire to enhance your yoga practice and knowledge. Then the 200-hour yoga teacher training in Bali, Indonesia could be the right option for you.

Preparation tips before you begin Bali 200-hour yoga teacher training

To prepare yourself for 200-hour yoga teacher training in Bali, Ubud, there are a few things which you can do, including some basic pranayamas to ready your body and mind in advance. Continue with a regular practice of yoga to build strength, flexibility, and endurance. Eat a healthy diet, drink plenty of water, and receive enough rest. Keep performing breathing exercises to increase focus and calm your mind. Set personal goals and objectives for what you want out of the course. So, just go in with an open mind and some positive enthusiasm to learn and discover new things. Be open to making new friends, living a yogic lifestyle, and progressing on this transformative journey that nourishes you physically, mentally, and spiritually.

The gurus are ready with all their heart and knowledge to guide you and support you to deepen your yoga practice and achieve your goals. Join the Bali Yoga Retreats family and experience the endless joy of discovering your true self and this life-transforming journey!

Syllabus

Mantra

In your 200-hour yoga teacher training in Bali, you will learn the art and science of mantras, understand their power and benefits, discover how they are created, explore their significance beyond religion, and experience the impact of sound vibrations.

Mantra chanting

• The proper way of chanting the Om Mantra
• Shiva Mantra for Peace
• Durga Mantra for Energy Awakening
• Kundalini Mantra
• Krishna Mantra for Joy
• Ganesha Mantra for Stillness and Removal of Obstacles
• Mantra to be led towards light and immortality (Asatoma)
• Surrender Mantra (Tvamevamata)
• Mantra to Save Life and Journey (Trayamvakam)
• Mantra for Purification of the Mind (Gayatri)
• Guru Disciple Study Mantra (Sahana)
• Guru Mantra (Guru brahma)
• Patanjali Mantra (Yogenacittasya)
• Suryanamaskar 12 Mantra (Om Mitraya)

Hatha yoga

Bali Yoga Retreats (BYR) teaches the traditional ancient style of Hatha Yoga that has been practiced by the Himalayan Masters for thousands of years. At the school, you practice according to your strength and flexibility. The main purpose is to attain perfect health and peace of mind. Here is the list of asana series that will be practiced;

• Pavan Muktasana series 1 (15 practices)
• Pavan Muktasana series – 2 (10 practices)
• Pavan muktasana series - 3(10 practices)
• Centering postures series(5 practices)
• Surya Namaskar (12 asana series)
• Chandra Namaskar (12 Asana Series)
• Standing postures series(10 practices)
• Kneeling postures series (5 practices)
• Sitting Postures series (10 practices)
• Forward bending postures series (5 practices)
• Backward bending postures series(5 practices)
• Supine postures series (6 practices)
• Prone Postures series (5 practices)
• Fire series (5 practices)
• Inversions series (5 practices)
• Twisting postures series (5 practices)
• Balancing Postures series (5 practices)
• Relaxing Posture series (5 practices)
• Meditative Asana Series (5 practices)

Note: In total, you will learn 140 Yoga Exercises

The theory is just as important as practicing. Without proper understanding, you cannot do well. The teachers will teach a base of understanding why, how, when, and what you need to do in an asana class. You must be self-motivated to go deeper into the postures. Here are some of the theories you will be learning:

• Philosophy of Hatha yoga
• Ancient scriptures of Hatha yoga
• Aim and objectives of Hatha yoga
• Yoga as a therapy
• Yoga as balancing
• How Hatha yoga is connected to your chakras, Nadis, Kundalini, and your subtle body

Ashtanga yoga

Ashtanga yoga is a dynamic style of yoga that combines breath with a set sequence of postures. It’s like a moving meditation where each pose flows into the next, building strength, flexibility, and focus. It’s physically challenging but also deeply calming for the mind.

The first series is taught in the 200-hour yoga TTC in Bali. You will learn all asanas systematically, and all the details are in the Ashtanga manual that you will receive.

• Introduction to Ashtanga yoga
• History of Ashtanga yoga
• Awakening the fire within
• The breath of life
• Prana
• A chakra contemplation
• Eight limbs of yoga and the practice
• How to do Bandha in Ashtanga
• Drishti- Focusing the attention during movements
• Cleansing and purification
• Creating a sacred place
• The challenging asanas
• Proper use of props and yoga instruments
• Sun salutation A and B
• Standing asana series
• Sitting asana series
• Finishing asana series
• Teaching practices (traditional and Mysore style)
• Padangustasana - Big toes posture
• Pada hastasana - Hand under foot posture
• Utthita trikonasana (A+B) - Triangle posture
• Utthita parsvakonasana (A+B) - Extended side angle pose
• Prasarita padottanasana (A,B,C, and D) - Intense wide leg stretch
• Parsvottanasana - intense side stretch posture
• Utthita hasta padangustasana - hand to big toe posture
• Ardha baddha padmottanasana - half bound lotus forward bend
• Utkatasana - Fierce pose
• Virabhadrasana - Warrior pose A+B
• Dandasana - Staff pose
• Pascimattanasana - Intense west stretch or sitting forward bend
• Purvattanasana - Intense east stretch
• Ardha baddha padma pascimattanasana - half bound lotus forward bend
• Triyangmukha Eka Pada Pascimottanasana - Reverse the leg, one leg intense stretch
• Janusirsasana - head to knee pose
• Maricasana - Sage Marichi pose
• Navasana - Boat pose
• Bhujapidasana - Shoulder pressure pose
• Kurmasana - Tortoise pose
• Supta kurmasana - Sleeping tortoise
• Garbha pindasana - Embryo posture
• Kukkutasana - Rooster posture
• Baddha konasana - Bound angle pose
• Upavistha konasana - Seated angle posture
• Supta konasana - Lying down angle posture
• Supta padangustasana - Reclining big toe posture
• Ubhaya padangustasana - Both big toes posture
• Urdhva mukha pascimattanasana - Upward facing full forward bend
• Setu bandhasana - Bridge posture

Finishing postures

• Urdhva dhanurasana - upward bow posture
• Salamba sarvangasana - shoulder stand posture
• Halasana - plow posture
• Karna pidasana - ear pressure posture
• Urdhva padmasana - upward lotus
• Pindasana - embryo posture
• Matsyasana - fish posture
• Uttana padasana - extended leg posture
• Cakrasana - wheel posture
• Sirsasana - headstand
• Baddha padmasana - sealed lotus pose
• Yoga mudra - sealed yoga posture
• Padmasana - lotus posture
• Utpluthi - uprooting posture
• Savasana - corpse pose

Pranayama

Pranayama is the central practice in traditional yoga. Many people misunderstand Pranayama as the breathing practice only, but it is something more. In this course, you will learn the secret of pranayama and how it leads us to health, peace, happiness, balance, and awakening of kundalini.

Every week will lead to a different state of experience.

• Building strength in your system and a step-by-step understanding of pranayama.
• Move from beginning to a deeper understanding of pranayama and practices.
• Move towards advancing the practices with holding the breath and breathing with chakra awareness.
• Practice teaching and move towards mastery of the breath.

Here are the topics you will be learning for study of pranayama:

• What is prana
• What is pranayama
• What is breath and connection with the prana
• Importance and benefits of pranayama
• How to prepare ourselves to practice them
• Aspects of breathing
• Ancient texts of breathing
• General understanding
• Understand all about nostrils and how to activate them
• Secrets of pranayama
• Breath flow in 5 elements
• Unit of prana
• Function of prana
• Three levels of prana
• Three gunas
• How does prana flow
• Quality of breath
• Imbalance of prana
• Retention of breath
• 6 sitting positions for pranayama practices
• Breathing pattern
• Prana connection with chakras and kundalini

Beginners and intermediate practices

• Clavicular pranayama
• Thoracic pranayama
• Diaphragmatic pranayama
• Yogic pranayama
• Pranava pranayama
• Nadisodhanam pranayama
• Bhastrika pranayama
• Kapalbhati pranayama
• Bhramari pranayama
• Ujjayi pranayama
• Sitali pranayama
• Sitkari pranayama
• Murcha pranayama
• Surya bhedi pranayama
• Chandra bhedi pranayama

Meditation

Through asana, pranayama, and pratyahara, you’ll stabilize your posture, cleanse energy, and focus your mind. In the 200-hour YTTC, you’ll learn meditation techniques from basic to intermediate levels to deepen concentration and awareness.

• Developing foundation
• Developing one-pointed focus, different types of concentration techniques, and visualization exercises
• Meditation techniques
• Chakra awareness and kundalini meditation

Here is the list of what you will be learning:

• Introduction to meditation
• History of meditation
• Preparation for meditation
• What meditation is and what it is not
• Why- how- where- when meditation
• Philosophy of meditation
• Meditation traditions
• Meditation scriptures
• Aims and objectives of meditation
• How to sit correctly
• Preliminary practices before practicing meditation
• Role of diaphragmatic breathing in meditation
• Correct breathing in meditation
• How to relax in meditation
• Mantra and kirtan meditation practices
• How to do japa (recitation)
• Kirtan event and creating a spiritual vibe
• Silence practice
• One-day silence meditation

Himalayan meditation practices

• Basics foundation meditation practice
• Breath- mind- mantra awareness
• Tratak meditation

Nada meditation practices

• Music meditation
• Om meditation
• Mantra power meditation

Active meditation practices

• Dynamic moving meditation (osho)
• Buddha walking meditation
• Karma yoga meditation
• Gaurishankar meditation

Tantra and Kundalini meditation practices

• 7 chakra awareness meditation
• Ajna chakra awakening meditation
• Kundalini active meditation

Vipassana and passive meditation practices

• Breath awareness (anapana)
• Mindfulness and sensation
• Total awareness practice

Yoga Nidra

Yoga Nidra (Sleep Yoga) is a guided meditation designed to take you from your waking state into the deepest levels of sleep consciousness. In the 200-hour yoga teacher training, you will learn Yoga Nidra once a week, which helps students feel deep rest and deep inner peace or calmness.

• Basic relaxation practices
• Visualisation yoga Nidra
• Chakra awareness yoga Nidra
• Inner flame yoga Nidra

You will learn the basics of yoga Nidra.

• Meaning and purpose of yoga Nidra
• Different schools and traditions of yoga Nidra
• Tantric origin of yoga Nidra
• Lifestyle and rules for yoga Nidra practitioners
• Benefits and risks of yoga Nidra
• Difference between yoga Nidra and meditation
• Yoga Nidra experience
• Yoga Nidra and healing
• 4 states of consciousness
• 3 body awareness

Yoga cleansing

In this course, you will learn essential cleansing practices to maintain physical, mental, emotional, and spiritual health. The body constantly produces toxins, so proper ablution, cleaning of nostrils, ears, eyes, skin, tongue, and other organs is vital. Beginners will follow six Sat-Karma practices to unblock energy channels and enhance higher experiences, along with the basic theory behind them.

• What is satkarma
• Benefits and risks
• Who should and should not practice it
• Experiences
• Preparation for satkarma
• Practices after completing it
• Nadi cleansing

Practices that you will learn

• Jiwa dhauti
• Data-dhauti
• Karna-dhauti
• Rubber-net
• Jalaneti
• Kapalbhati
• Agnisara

Yoga philosophy

Yoga philosophy is the philosophy of life. Just by listening and understanding, one can change one's own life. Yogi Vishnu learnt the secrets of yoga philosophy from his great master swami veda by spending significant time with him. His authentic teachings will be taught by our teachers. Yoga philosophy does not only exist in the Yoga Sutra. There are hundreds of yogic texts, and they will introduce you to a few important ones such as: Yoga Sutra, Bhagavad Gita, and Upanishad. During these 20 days, yoga philosophy will take you on a great journey of wisdom.

Entering the world of wisdom

• Introduction to indian culture and spirituality and Himalayan tradition
• Introduction to the ancient scriptures of yoga and spirituality
• Meaning and purpose of indian philosophy
• Introduction to 9 major indian philosophy
• Why is yoga philosophy the most important among all?
• History of yoga
• Types of yoga

Patanjali welcomes you-external limbs

• Patanjali and his work
• Introduction to yoga sutra text
• Eight limbs of yoga
• Yamas and niyamas
• Philosophy of asana and pranayama
• Science of karma

Inward journey of philosophy-internal limbs

• Philosophy of concentration, meditation and samadhi
• Overview of first chapter
• Overview of second chapter
• Overview of the third and fourth chapters of Patanjali
• Mind and its control
• Introduction to Bhagavad Gita and Upanishad

Exploring the wisdom of yoga

• Chakras
• Nadi
• Kundalini
• Three-fold pain
• Three bodies (sharira)
• Panchakosha
• Tri-guna
• Mahabhuta (theory of elements)

Anatomy and physiology

Yoga anatomy is one of the most important subjects for yoga teachers. In anatomy classes, you will learn two types of anatomy: physical and spiritual.

Physical anatomy

• Introduction to the body and its structure
• Body planes
• Anatomical movements
• Bones of the skull
• Cervical vertebrae
• Shoulder girdle/ arm bones/pelvic region
• Deformities of the spine
• Lower extremity
• Tendons and ligaments
• Muscular system
• Nervous system
• Respiratory system

Spiritual anatomy

• Nadi (energy channel)
• Chakras (energy centres)
• Kundalini (prime energy and source of all creativity)
• Panchakosha (5 layers)
• Pancha mahabhuta (5 elements and body structure)
• Tri-guna (three attributes)

Yoga therapy

Yoga is a holistic science which nurtures the body, mind and soul. It has a natural healing energy by which one can remain healthy, and if there is any illness, it helps the body heal naturally. As part of our 200-hour yoga teacher training in Bali, you will be learning the basics of yoga therapy in the classes. Your teachers will give instructions on the therapeutic value of respective practices during the asana, pranayama, meditation, and anatomy classes. There will be no specific class for it.

• What is yoga therapy
• Rules and regulations of yoga therapy
• Healing through asana, pranayama, and meditation
• Therapy for common diseases

Ayurveda

Ayurveda is the sister science of yoga. It believes that the body is made of five elements which create three Doshas: Kapha, Vata, and Pitta. When you keep them balanced, you are healthy, and when imbalanced, you are ill. Ayurveda talks about proper health management that all yoga teachers need to know to help people. As part of your 200-hour yoga teacher training in Bali, they provide one Ayurveda workshop from a doctor. Here is what you will learn in the Ayurveda classes:

• Introduction to Ayurveda
• Unique features of Ayurvedic treatment
• Fundamentals of Ayurveda
• Panchamahabhuta
• Kapha (the theme of structure and lubrication)
• Vata (the energy of movement)
• Pitta (the energy of bio-transformation and heat generation)
• Prakriti - know your constitution

Mudra

Mudra is a divine gesture practiced with human hands. There are hundreds of them, and they can bring miraculous changes in the body and mind with their extraordinary powers. You will learn about these powerful and secret mudras and their understanding.

• The secrets of mudra
• The position of elements in the hands
• The need for mudra
• The importance and advantages of mudras
• Special guidelines about mudra
• Gyan mudra (gesture of wisdom)
• Purn gyan mudra (gesture of complete wisdom)
• Vairagya mudra(gesture of dispassion)
• Abhaya mudra(gesture of blessing, fearlessness)
• Dhyana mudra (meditation mudra)
• Vayu mudra(gesture of air)
• Pran mudra (gesture of prana)

Bandha (energy lock)

The whole universe is made of energy. At all times, the energy is converted into matter so that we see the whole universe as what it is. Your physical body is also made of energy, and it constantly works with it. With mudra, channelize the energy, and with bandha, you control the energy and prevent it from draining. It helps you manage and maintain the energy. It is also helpful for kundalini awakening. There are only three bandhas according to yoga, but they will teach you many preparation techniques that will help you perform the bandhas correctly.

Here is what you will learn:

• Meaning and importance of energy lock
• Why the energy lock and how your energy gets drained
• Energy knots and how to open them
• Understanding the three chakras: muladhara-manipura-visuddhi
• Experience of energy lock
• Benefits and risks of bandha practices

Practices (beginners and intermediate level)

• Agnisar (preparation to uddiyana)
• Bahir kumbhaka (external retention)
• Antar kumbhaka (internal retention)
• Ashwini mudra
• Vajroli mudra
• Mulabandha
• Uddiyana bandha
• Jalandhara bandha

Teaching methodology

Learning or practicing yoga is not enough to teach. Teaching yoga is an art in which you transform people's lives. As part of the 200-hour yoga teacher training in Bali, a proper teaching methodology will help you with:

• Not to forget the yoga sequence
• Avoid injuries
• Manage happiness during and after the practice
• Work with all sides of yoga and all levels
• Give a meditative experience
• Manage and balance the energy flow

Here is what you will learn

• Proper demonstration of a yoga practice
• The proper way to instruct and guide a lesson
• Proper alignment of yoga postures
• Proper adjustment with/without props
• Yogic personality establishment

Alignment

• Sense of alignment
• Role of alignment in daily practice
• How to balance prana and chakras
• How alignment works in 5 koshas
• Importance of alignment
• Different aspects of alignment
• To decrease the risk of injuries
• Increase the movement of joints
• Alignment based on body regions
• Upper limb alignment
• Lower limb alignment
• Torso - thorax - abdomen - pelvis alignment
• Head and neck - alignment
• Spinal alignment
• Basic alignment postures
• How to bring the body into a comfortable position
• How to find balance between body and mind

Adjustment

• What is the sense of yoga adjustment
• What is the level of yoga adjustment
• Why adjustment is needed in yoga asana
• Role of adjustments in yoga asana class
• Right technique of perfect adjustment
• How to apply a bandha and when
• Exploring the dynamics of each asana
• How to adjust oneself in a posture
• How to adjust others during the class
• Prerequisite methods of adjustment
• Uses of different tools and props to achieve a peak of the posture
• Body weight management during a posture
• Safety rules and preparations

Evaluation and certification

At the end of the course, you will be evaluated, and according to that, you will get the certification. Your evaluation will be based on the following:

• Performance during the course
• Attendance
• Practical asana demonstration test
• Written test (objective and subjective type)
• Behavior

Discover the yoga styles you will learn

During your yoga teacher training in Bali, you’ll explore a diverse range of traditional and modern yoga styles designed to strengthen your practice and teaching foundation. Each style brings unique benefits, helping you cultivate balance, awareness, and inner harmony.

• Hatha yoga - Learn a slow, gentle style of yoga with deep stretching. Hatha yoga contributes to developing flexibility, balance, and body awareness.
• Vinyasa yoga - Concentrate on the fluidity of sequences linking breath to movement. Vinyasa improves strength, balance, and coordination while improving cardio skills.
• Ashtanga yoga - Examine the 8 limbs of yoga: Asana, ethical practices, and self-discipline. Ashtanga makes you more advanced in your practice, both physically and mentally.
• Anatomy and alignment - Reduce the high risk of injury and learn proper alignment, poses, and correct posture. This information is really crucial to learn for the safety of students, as there are lots of complex yoga postures which might lead to injury.
• Meditation - Experience the art of stillness through guided meditation practices that calm the mind and awaken inner awareness. Meditation helps you cultivate focus, emotional balance, and a deeper connection with your true self-an essential skill for every aspiring yoga teacher.
• Yoga philosophy - Dive into the timeless teachings of yoga beyond the mat. Learn about the Yoga Sutras of Patanjali, the eight limbs of yoga, and the spiritual principles that guide a yogic lifestyle. This wisdom will inspire not only your practice but also how you live and teach yoga in daily life.

Daily schedule

In keeping with the requirements of Yoga Alliance - USA, the 200-hour yoga teacher training Bali program follows a tight schedule where almost every one of the 6 to 7 training hours in the day is assigned to some aspect of yoga. You could find the training intensive but enlightening. At the yoga school, the mornings can begin as early as 05:30 with meditation followed by some yoga postures and maybe some classes or lectures in philosophy or anatomy. Chanting and pranayama are also part of the schedule. During training, you are provided with two to three nutritious vegetarian meals, fruit refreshments, and green tea. Daily written homework is also the norm, as that is how you gain in-depth knowledge of the subject. Sleeping early is encouraged as that is part of yogic practice.

• 05:00 Wake up
• 05:30 - 06:30 Silent meditation
• 06:30 - 08:00 Hatha yoga
• 08:00 - 08:15 Shatkarma/yoga cleansing
• 08:15 - 09:15 Pranayama/bandha/mudra
• 09:15 Breakfast
• 10:30 - 11:30 Self-study
• 11:30 Yoga philosophy
• 12:30 Yoga anatomy
• 13:30 - 14:30 Lunch
• 15:30 - 16:30 Self-practice/practice teaching
• 16:30 - 18:00 Vinyasa yoga/yin
• 18:00 Hatha/Ashtanga yoga asana
• 18:00 - 18:30 Shower
• 18:30 - 19:00 Dinner
• 19:00 - 19:30 Digestive and silent meditative walk
• 19:45 - 21:00 Satsang/evening cultural program/self-study
• 22:00 Lights out