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Transform & Evolve
200 Hr Foundation Yoga Teacher Training
By Samrat Dasgupta



The aim of this course is to elevate the existing level of one's yoga practice by exploring a completely new juncture and learning the perspective of a teacher's vision – yes, the hidden teacher inside us! This training is more than merely changing yourself, it is also about embracing newfound knowledge and embedding new habits into your daily lives. This course is designed for aspiring students and teachers who are seeking a path of personal transformation and lifting it to a new level.


This programme has three major pillars, namely – Yoga Philosophy, Asana Practice and Teaching Methodology and Practicum.

Yoga Philosophy is the study of the history, origin, scriptures, science and theory of yoga.

Asana Practice is not only about the physical training and practice of postures but also the study of human anatomy, human physiology, alignment, adjustments, key principles of asana practice and more.

Last but not least, Teaching Methodology and Practicum focuses on the knowledge and techniques required as a yoga teacher when framing and conducting an on-the-mat class as well as when maintaining a long-term off-the-mat student-teacher relationship.


In general, this programme is about learning through practice and strongly adheres to an experiential approach to learning. The programme involves developing discipline through practices and rituals to discover a deeper understanding of who you are to find your dharma (righteous conduct) through yoga and its influence on your spiritual development as a lifetime journey and carrying it towards transforming others’ lives. This programme is demanding, both emotionally and physically. This course is purposely spread over approximately 1.5 months during weekends and holidays, which will give students time to assimilate the information, their weaknesses and strengths, and to adapt to the necessary changes through revisions and embed the newfound knowledge in their daily lives. At the end of the programme, students will walk away with a strong foundation in the philosophy of yoga, skills in adjusting postures, an ability to articulate instructions clearly, and the confidence to always uplift themselves and inspire others through their knowledge and teachings.

  • History and Modern History
    (Main Yogic Epics, Vedas, Upanishads, Bhagavad Gita, etc.)

  • Streams of Yoga (Jnana Yoga, Raja Yoga, Bhakti Yoga, Karma Yoga, Mantra Yoga, Hatha Yoga, Kundalini Yoga, etc.)

  • Yoga Sutras of Patañjali– Important Sutras, their Spiritual Values and Applications in Modern Yogic Science

  • Ashtanga Yoga and its Limbs as per Patanjali’s Yoga Sutras

  • Detailed learning of Sanskrit names and their corresponding English names of most of the basic and intermediate level asanas

  • Foundations of each asana and modifications for general students, stiffer students, and students with injuries

  • Modification of asanas for beginner, intermediate and advanced practitioners

  • Detailed explanation of proper application of muscle groups to reduce effort and maximise efficiency

  • Intelligent way of progression from basics towards intermediate and advanced levels

  • Safe alignment based on functional human anatomy and proper engagement of muscle groups

  • Hands-on adjustments practice for each asana

  • Art of adjustments, contact points of body, amount of pressure to be applied depending on different body types, standing positions during adjustments for minimal personal effort and maximum output from students

  • Dialogues of basic asanas for efficient class instruction and management

  • Discussions and detailed studies of the following principles

    • Duration of stay 

    • Target Areas of the posture

    • Functional Alignment

    • Adjustment Techniques while practising and teaching

    • Use of props – Blocks, Straps, Bolsters, Blankets, Chairs, Mat and Modern Props (for beginner and intermediate students)

    • Physiological benefits

    • Precautions to be taken

  • Sculpting a class for students with different needs

  • Crafting the skill of a teacher and realising associated responsibilities and purposes

  • Art of lesson planning and science behind sequencing a group class

  • Theme, Introduction and Closing for professional classes

  • Building confidence in verbal communication skills and body language

  • Demonstrations and explanation as an integral part

  • Ethical guidelines for Yoga teachers

  • Teaching practice within small groups (from early stage of training to develop confidence and voice)

  • Leading an entire class (optional)

  • Learning to build sequence for self-practice at different stages of personal development

  • Biomechanics, anatomical planes and related joint movements

  • Connective tissues, types and functions

  • Skeletal structures and bones of the body

  • Name and functions of different muscles

  • Functional applications of anatomy during asana practice

  • How an understanding of anatomy helps to recruit the proper muscles during asana, minimising efforts

  • Learning muscle locations on our bodies and their range of movement to flourish in advanced levels without injuries

  • Understanding the following 7 systems in our body

    • Digestive System

    • Respiratory System

    • Circulatory System

    • Nervous System

    • Excretory System

    • Reproductive System

    • Endocrine System

  • Pancha Koshas (Sheaths) and Pancha Pranas (Esoteric Energy)

  • Pranayama – its extensive value on Hatha Yoga and different practices

  • Diaphragmatic, Thoracic, Clavicular Breaths

  • Regular Pranayama Practices (Ujjayi, Nadi Sodhana, Bhastrika, Kapalabhati, Sheetali, Sheetkari and their variations)

  • Nadis (Channel through which energy passes)

  • Mudra (Seals or Gestures locking energies)

  • Bandha (Energy Locks)

  • Kundalini and Chakras (Energy Centre through spine)

  • Shatkarma – 6 cleansing techniques and practices

  • Importance of meditation in our life

  • How to meditate – overcoming initial challenges

  • Challenges during meditation

  • Meditation and practices –

    • Japa, Ajapa meditation (Chanting on different levels)

    • Antar Mouna (Inner Silence)

    • Chidakasha Drishti (Inward Gazing)

    • Trataka (Point/Candle Gazing)

    • Yoga Nidra (Psychic Sleep)

  • OM – The Universal Sound

  • Mantras bonding Teacher and Student

  • Mantras related to different Deity
















*Students will be given a summary booklet at the end of the course that will help with quick revisions, although we recommend reading the main manual for in-depth studies.


Prana Yoga

3/F, Chinachem Johnston Plaza,
178-186 Johnston Road, 
Wan Chai


Training from 25 March to 14 May, 2023

200hr yoga tt mar_may.png


Schedule - 8 hours per day

7:00am – 9:00am           Morning Intensives 

1:00pm – 2:00pm           Sanskrit Language - Mantra Chanting and Asana

2:00pm – 6:00pm           Lecture, Group Work, Discussion

6:00pm – 7:00pm           Clearing Doubts, Self Study, Discussion

Schedule - 10 hours per day

7:00am – 9:00am            Morning Intensives 

9:00am – 9:45am            Break

9:45am – 1:15pm            Lecture, Group Work, Discussion

1:15pm – 2:30pm            Break 

2:30pm – 3:00pm            Sanskrit Language – Mantra Chanting and Asanas

3:00pm – 6:00pm            Lecture, Group Work, Discussion

6:00pm – 7:00pm            Clearing Doubts / Self-Study / Discussion 



Register on or before 28 Feb 23

HK$ 32,600


Registration from 1 March 23 



Early-Bird Discount

Early-Bird Price is applicable on enrolment sent in on or before 28 Feb 2023 

Regular Price is applicable on enrolment sent in starting 1 March 2023 



  • Refund or credit won’t be provided for cancellations starting 1 March 

  • Valid refunds will be subjected to a 10% processing fee that will be deducted from the amount refunded.

The teaching location may be subject to change.​

Photos and videos may be taken for marketing purposes.


Will I be able to teach right after I graduate from this programme?
Yes. Teaching methodology and practicum in this course focus on the knowledge and techniques required as a yoga teacher when framing and conducting an on-the-mat class. Most of our graduates start teaching family, and friends, moving into part-time then a full-time teacher.

Will I be a certified yoga teacher?
Yes. Once you have completed all required hours in the training with us, you can apply to be a 200-hour RYT (registered yoga teacher) through The Yoga Alliance.
You will be able to register with the Yoga Alliance after receiving your certificate of completion.

If I miss one day, will I be able to make up for the missed class?
Devotion is the key and we encourage you to be able to attend 100% of the course.
In case of absence due to emergency or other commitments, students need to take responsibility to study the missed lessons. Please speak with us prior to the course if any special arrangement is needed.


Fill in the Google Form to Apply: 

See you on the Mat! :) 

Promo video


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