Led by Simona, a teacher with more than 25 years of experience in yoga, this 200-hour yoga teacher training is recognized by Yoga Alliance and takes place at Marga Yoga studio in Koh Samui.
The day begins at 6:45am with shatkarma practice, a traditional internal cleansing, followed by herbal tea. Pranayama and asana practice continue for the next two hours before a nourishing vegan brunch. After that comes karma yoga, a short selfless service practice that usually lasts around 15 minutes, depending on the activity.
During the break, a traditional sauna or steam session is prepared, along with time for a refreshing dip in the cool pool. You may also choose to spend your break at the beach, just 30 meters from the yoga studio. The next class focuses on yoga philosophy, followed by another break with juice or tea. Later, you will study anatomy or asana theory, including the benefits and contraindications of each posture, adjustments, and ways to avoid injury in yoga. The second asana class of the day is a stretching or mobility session, and once a week this is replaced by a yin class.
Dinner offers another memorable meal, followed by an introduction to the Bhagavad Gita through a 15-minute video. Most days end there, although some evenings include 30 minutes of kirtan, music, or a short film.
From the second week onward, you will also begin teaching in pairs or small groups as part of your teaching practice.
HATHA YOGA
What Hatha yoga is
Principles of Hatha Yoga
Explanation of asana, pranayama, mudra, and bandha, including practice and benefits
PRANAYAMA
Different types of breathing
Definition of prana
Science of the breath: prana, apana, udyana, samana, vijana
Ida, Pingala, and Sushumna nadi
Pranayama practices: abdominal breathing, full yogic breath, Kapalabhati, Nadi Shodan, Bramhari Pranayama
ASANA
Surya Namaskar variations
Basic postures: standing, sitting, backbends, inversions, twists, and arm balances
Asana variations from intermediate to advanced
Body alignment
Yoga Nidra
Also included: yoga for pregnancy, children, and the elderly
MUDRA
Explanation and importance of mudra in Hatha Yoga
Types of mudra
Practice of Jnana and Chin Mudra
Physical, mental, and spiritual benefits of mudra
BANDHA
Explanation of bandha
Different types of bandhas and their practice
MEDITATION
What meditation is
Difference between dharana and dhyana
Types of meditation
Breathing meditation
Mantra meditation
Walking meditation
YOGA NIDRA
Definition of sleep and benefits
The three states of consciousness
What Yoga Nidra is
Yoga Nidra practices
YOGA PHILOSOPHY
What yoga is
History of yoga
Types of yoga
The five koshas
Self-realization and liberation
Consciousness
The eight limbs of yoga
Bhagavad Gita
YOGIC ANATOMY
What yogic anatomy and physiology are
The systems of the body
Effects of asana and pranayama on the body systems
Basic study of joints and how to avoid injury during asana classes
Diet and nutrition
ADJUSTMENT AND ALIGNMENT
Practicing asana correctly
Front, side, and back bending
Use of props
Various styles of asana and their benefits
Contraindications of specific yoga practices
Yoga therapy
KRIYAS
Introduction and practice of kriyas according to classical Hatha Yoga
MANTRA
Introduction to mantra yoga
Importance of OM/AUM
CHAKRAS
Explanation of the seven main chakras
How chakras work physically and emotionally
Asana and pranayama for each chakra
Chakra meditation
KIRTAN
Musical recitation of hymns, mantras, and praise of deities
KARMA YOGA
The concept of seva is introduced and explained. Students take part in karma yoga activities inside the yoga center throughout the course.
MEALS
Two daily meals are provided: brunch and dinner
Meals are vegan and highly nutritious
6:45am Shatkarmas
7:00am Meditation
7:30am Asana practice
9:30am Brunch
10:30am Karma yoga
11:00am Time off
2:30pm Lecture 1: Yoga Philosophy
3:30pm Asana Theory and Anatomy
4:45pm Asana Practice
6:30pm Dinner
8:00pm Bhagavad Gita videos at your accommodation
SATURDAY OFF
HOSTEL
Located 150 meters from the yoga center and 30 meters from the beachfront, the hostel offers air-conditioned rooms with bunk beds and private rooms.
COTTAGE AT BEACH FRONT RESORT
Stay in a simple, comfortable hostel setting just 150m from the yoga center and only 30m from the beachfront. This single bed in an A/C 6-bedroom hostel offers a practical and welcoming option for guests who want to be close to both the retreat space and the sea. The hostel features air-conditioned rooms with bunk beds, creating a relaxed shared environment that is ideal for travelers who enjoy a social atmosphere while still having a peaceful place to rest.
With the beach moments away and the yoga center within easy walking distance, this accommodation is well suited for those looking to keep their days effortless and centered around wellness, movement, and time by the ocean. It is a convenient choice for guests attending retreats who value proximity, comfort, and a laid-back stay.
Set just 150 meters from the yoga center and only 30 meters from the beachfront, this hostel offers a convenient and relaxed stay for retreat guests and travelers alike. The air-conditioned rooms provide a comfortable environment for rest between yoga, meditation, and wellness activities, while the close proximity to the sea makes it easy to enjoy the coastal setting throughout the day.
Accommodation includes rooms with bunk beds as well as private rooms, giving guests flexible options to suit different travel styles and budgets. Whether you are coming for a shared experience or prefer more privacy, the space is designed to support a simple, easygoing stay with the essentials you need. With the beach nearby and the yoga center just a short walk away, it is a practical choice for those who want to stay close to the heart of the retreat experience.
Stay just a short 250-meter walk from the yoga center in a comfortable hostel setting designed for simplicity and convenience. This single bed in an A/C room offers a practical option for guests who want a restful place to recharge between yoga, meditation, and wellness activities.
The hostel features air-conditioned rooms with bunk beds as well as private rooms, available with either shared or ensuite bathrooms. It is a welcoming choice for solo travelers and retreat guests looking for an easy, affordable stay close to the main venue. With the yoga center nearby, you can move effortlessly between your room and daily sessions, making it easy to stay connected to the rhythm of the retreat.
Expect a relaxed, communal atmosphere and the comfort of air conditioning, ideal for unwinding after a full day of practice and healing.
Located just 250 meters from the yoga center, this hostel offers a convenient and comfortable stay for retreat guests and wellness travelers alike. The property features air-conditioned rooms, including both bunk-bed accommodations and private rooms, with the option of shared or ensuite bathroom facilities.
Designed for simplicity and ease, it provides a practical base for those who want to stay close to the center while enjoying a restful environment between yoga, meditation, and other wellness sessions. The short walk to the venue makes it easy to move between your room and the daily program, helping you settle into the rhythm of the retreat with minimal effort.
Whether you prefer a private room for added comfort or a more social hostel-style setup, this accommodation offers flexible options to suit different travel styles and budgets.
About Simona Simona began her meditation journey in 1990 in her hometown in Italy. From there, her path took her across Europe and into the Irish countryside, where she deepened her practice through different meditation traditions and began studying yoga. Her growing interest in yoga, meditation, and alternative healing led her to Asia, where she completed her first Thai Massage Course in...
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