200-hour vinyasa yoga

teacher training online

This online training is designed for dedicated yoga students who have been practising for a while and feel ready to deepen their knowledge, but may not have the flexibility to attend an in-person Yoga Teacher Training course. It is Yoga Alliance certified, offering a convenient and flexible pathway to becoming a teacher without taking extended time away from your commitments. To support your growth, the programme includes 10 hours of personalised one-to-one mentoring, ensuring you’ll never feel alone in your journey. Embark on this transformative training and take your practice to the next level, all from the comfort of your own home.

Overview

Key Features

  • Comprehensive 200-hour curriculum taught entirely online

  • Ten hours of personalised one-to-one Zoom mentoring included (extra sessions available)

  • Yoga Alliance Registered School; graduates earn a 200-hour YA certificate recognised worldwide

  • Designed for dedicated practitioners unable to attend in-person training

  • Flexible structure, ideal for balancing study with work, family, or other commitments

  • Certification is awarded once all coursework and mentoring requirements are complete

Format & Timing

  • 100% online, fully flexible - study at your own pace

  • Enrolment open year-round; begin anytime

  • Course duration: 12 months, with a possible 2-month extension

Investment

  • From €600 to €1,500, depending on your study pace and payment plan.

  • Choose between a fixed tuition plan (best for steady study alongside work/family) or a flexible monthly plan (best if you can immerse
    yourself and finish faster).

What You’ll Learn

  • The Spanda Vinyasa Method: intelligent, non-dogmatic sequencing

  • How to teach themed Vinyasa, Beginners, and Restorative Yoga classes

  • Integration of pranayama, meditation, mantra, and mudra

  • Functional anatomy, physiology, biomechanics, and safe alignment

  • Trauma-sensitive teaching principles

  • Holistic approach: yoga history, philosophy, subtle anatomy, Ayurveda basics

Faculty

  • Programme is created and led by Nina Vukas (E-RYT 500, RPYT, IAYT), senior yoga teacher, psychologist, neuroscientist, yoga therapist

    and founder of Spanda Institute

  • Supported by the Spanda faculty team

Beyond the Training

  • Join a lifelong Spanda Sangha community with ongoing support and mentoring opportunities

What can you expect?

The training is structured into step-by-step modules, each unlocking once you complete the previous one. Some modules can be finished in a weekend, while others may take several weeks depending on your pace. Every module includes a quiz and homework, such as an essay, sequence design, or a short teaching/practice video, with personalised feedback.

All course content is pre-recorded, so you can study when it suits you. At the same time, you’ll be supported throughout by a dedicated mentor. Your course includes 10 hours of one-to-one mentoring, woven into the program: about 7 hours are connected to key modules, while 3 hours are flexible for you to use whenever questions arise. Each mentoring block can be as long or as short as you need, and you can always book additional hours if desired.

This blend of structured progression, personalised support, and flexible pacing ensures you’ll never feel alone in your learning journey. By the end, you’ll be equipped to refine your personal practice and confidently teach a variety of classes, from beginners to restorative, while mastering a sequencing framework that allows you to design creative, themed classes aligned with your students’ needs.

“I wanted to do Yoga Teacher Training for many years, but finding time with two kids and a job was hard. It felt like it would never happen until a friend recommended this training. I was initially reluctant about the fully online structure, but I am so happy that I decided to take a leap of faith. This training surpassed my expectations! It completely changed my practice, and I have already started to confidently teach yoga to friends and family (for now) and can adjust to everyone’s needs. Nina is such a knowledgeable teacher, and the method she created is fantastic. I enjoyed learning from her and other teachers, and I really appreciated private mentoring sessions. Thank you, Spanda team!”
— Claudia (UK)
Person kneeling on a wooden floor, leaning forward with their right hand pointing at the floor, with a blurred background of other people and objects.
A woman doing a forward bend yoga pose with arms extended overhead, standing against a plain white wall.

Training Modules

0) Welcome to your YTT
1.) Yoga History and Tradition - 10 hours
2.) Anatomy, Physiology & Biomechanics - 30 hours
3.) Spanda Method (Intelligent sequencing) - 60 hours
4.) Beyond Asana (Pranayama, Mudra, Mantra, Meditation) - 6 hours
5.) Spanda Tattva Flow (using Ayurveda and Elements as class theme inspiration) - 60 hours
6.) Beginners Flow - 10 hours
7.) Restorative Flow - 5 hours
8.) Teaching Methodology & Trauma-Sensitive Yoga - 10 hours
8.) Tools For Growth - the Business of Teaching Yoga - 7 hours

+ One-to-one mentoring - 10 hours
+ Homework and feedback

  • Yoga History and Tradition
    This module offers an engaging introduction to Yoga Teacher Training, exploring the fascinating—and often complex—history, philosophy, and traditions of yoga. We approach these topics in a non-dogmatic way, aligned with the latest scholarly research and consensus. Additionally, we delve into the evolution of modern yoga, discussing how postural yoga has grown into a global phenomenon.

    Anatomy, Physiology, and Biomechanics
    A solid understanding of human anatomy and physiology is essential for yoga teachers who wish to guide their students with precision and intention. This module covers key topics including the skeletal system, joint biomechanics in asana, the muscular system, the nervous system, and the anatomy and physiology of the respiratory system. We also include a special lecture on common injuries and practical approaches for managing them safely in class.

    Spanda Method – Intelligent Sequencing
    This core module introduces the Spanda Method, our primary Vinyasa Flow sequencing technique, which serves as the foundation for many other sequencing styles. Combining clearly defined principles with a creative and intuitive approach, this method is grounded in anatomy and physiology. Whether you’re experienced with set sequences or prefer a more open, creative approach, you’ll find this module invaluable for crafting intelligent, intermediate Vinyasa-style classes.

    Beyond Asana
    Yoga is more than just asana. In this module, we explore essential tools such as pranayama, meditation, mindfulness, mudra, and mantra, and how to integrate these elements into your classes or develop them as standalone practices.

    Spanda Tattva Flow
    Dive deeper into yoga’s connection with Ayurveda and the Pancha Maha Bhutas (Five Great Elements). In this module, you’ll learn how to use Ayurvedic principles to design balancing and healing classes. We’ll guide you in creating element-specific flows—Bhumi (Earth), Jala (Water), Agni (Fire), and Vayu (Air)—along with corresponding Namaskars, mudras, pranayama, and mantras for each element.

    Beginners Flow
    Teaching beginners requires a unique approach, and this module equips you with the skills to confidently guide level 1 and level 2 students. You’ll learn how to adapt and select appropriate asanas, incorporate props, adjust your instructions, and design sequences tailored to beginners’ needs.

    Restorative Flow
    Discover how to create deeply relaxing, anti-stress yoga classes using props and longer-held restorative asanas. This module provides you with the tools to guide students towards rest and rejuvenation.

    Tools for Growth – The Business of Teaching Yoga
    What’s next after earning your diploma? In this practical module, we address common questions about taking your first steps as a yoga teacher. From applying to Yoga Alliance to starting your teaching journey, we’ll offer insights on how to grow into a confident, skilled, and successful yoga teacher.

Investment

Fixed Tuition Plan

  • Upfront Payment: €1,300 (€1,170 with 10% student discount)

  • Installments: €1,500 (5 × €300)

  • Maximum duration: 12 months + 2 months grace (extensions €100/month if needed)

  • Best if you prefer a steady pace or need to juggle work and family commitments.

Flexible Tuition Plan

  • €150/month, billed at the start of each month

  • Minimum duration: 4 months (total €600)

  • Finish at your own pace: the faster you study, the less you pay overall

  • Flexible plan can reduce your tuition by up to 50% if you study intensively

  • Best if you have time to immerse yourself fully (e.g. career break, unemployed, or student).

laptop on a desk - online study

Meet the Team

  • A woman with long light brown hair smiling outdoors, wearing a white shirt and a white embroidered jacket, with a blurred green forest background.

    Nina Vukas

    FOUNDER, PROGRAM DIRECTOR, LEAD TRAINER

    Read Bio
  • A young woman with long brown hair and light blue eyes, smiling outdoors with green foliage in the background.

    Teresa Wohlmannstetter

    ANATOMY TEACHER, MENTOR

    Read Bio
  • A young man with dark curly hair and a beard standing outdoors in front of a green mountainous landscape. He is wearing a gray t-shirt with a camouflage pattern, a beaded necklace, and a green backpack.

    Bruno Morais

    TEACHER, MENTOR

    Read Bio
  • A woman with long dark wavy hair smiling outdoors in a blue top with a green blurred background.

    Marina Moric

    NERVOUS SYSTEM, NEUROBIOLOGY

    Read Bio
  • A woman with long dark hair smiling amidst green tropical foliage.

    Gea Krajcar

    TEACHER, MENTOR

    Read Bio
  • A young woman smiling outdoors on a sunny day, with green trees blurred in the background.

    Alberica Rindi

    MENTOR

    Read Bio

Application Process

Ready to apply? Simply complete the form below, and we’ll get back to you promptly. If you have any questions or would like to schedule a call before submitting your application, feel free to email us at admin@spandainstitute.com.

Frequent Q & A

  • Yes. Spanda Institute is a Registered Yoga School (RYS) with Yoga Alliance, and our online training courses are all certified by YA. Upon successful completion, you’ll be eligible to register as a 200-hour Registered Yoga Teacher (RYT-200).

  • We recommend at least 1–2 years of personal yoga practice before beginning a teacher training. You don’t need teaching experience; we will guide you step by step.

  • It depends on your lifestyle and how much time you can dedicate each week:

    • Fixed Tuition Plan: Best if you’re employed, studying, or have family commitments. With 12 months (+2 months grace), you can move steadily at 3–4 hours per week without pressure.

    • Flexible Tuition Plan: Best if you have more free time, such as during a career break, student holidays, or while between jobs. The more intensively you study, the less you pay overall, so it rewards consistency and focus.

    Both plans include the same content, one-to-one mentoring, and certification. The only difference is how you structure your investment.

  • You can finish in as little as 4 months, or take up to 12 months plus a 2-month grace period (14 months total).

  • That depends on how much time you have and how quickly you want to finish.

    • If you plan to use the maximum duration (12 months + 2 months grace), we recommend setting aside about 3.5–4 hours per week.

    • If you’d like to complete in the minimum duration (4–6 months), you should expect to dedicate at least 12 hours per week.

    This way, the training adapts to your life and goals.

  • You’ll have a dedicated mentor and 10 hours of one-to-one online mentoring included in your tuition (7 hours linked to key modules, 3 hours flexible). Mentoring hours can be scheduled in blocks to suit your needs, and additional hours can be arranged if needed. You will also receive detailed written feedback on your coursework. Additionally, our team is available to answer questions via email.

  • Each module contains pre-recorded lectures, practices, and readings. You’ll complete a quiz and a written or practical assignment, such as an essay or a short video of your teaching. Feedback is personalised and detailed.

  • Only the mentoring hours which are scheduled directly between you and your mentor at times that work for you- there’s no need to adjust your schedule to fixed group classes or live streams. All the content is pre-recorded so you can study anytime, anywhere. Your mentoring hours count as the live (synchronous) component required by Yoga Alliance.

  • Graduates are certified to teach various themed Spanda Vinyasa classes as well as Beginner Yoga classes (level 1 and level 2) and Restorative classes. Many of our online YTT graduates start teaching as soon as they are certified.

  • Yes, you’ll have access to the training videos for 6 months after graduation.

Student Testimonials

  • Spanda Online Teacher Training was an amazing experience in the comfort of my own house.

    It was a great option for me due to the uncertainty of the pandemic times, but I would still recommend it now to anyone with limited availability to travel to complete a YTT. I was provided with plenty of study materials, such as books, pre-recorded lectures and videos, which gave me a great understanding of yoga history and anatomy. Finally, following the Spanda method, I was able to put together and lead my own yoga class. All along this course, I was supported by Nina and my mentor Bruno, who kept my spirit up and were very approachable whenever I had questions. After completing this course, I feel that I have a strong foundation to begin my journey as a teacher.
    Magda (PT)

  • This training surpassed my expectations!

    I wanted to do Yoga Teacher Training for many years, but finding time with two kids and a job was hard. It felt like it would never happen until a friend recommended this training. I was initially reluctant about the fully online structure, but I am so happy that I decided to take a leap of faith. This training surpassed my expectations! It completely changed my practice, and I have already started to confidently teach yoga to friends and family (for now) and can adjust to everyone's needs. Nina is such a knowledgeable teacher, and the method she created is fantastic. I enjoyed learning from her and other teachers, and I really appreciated private mentoring sessions. Thank you, Spanda team!
    Claudia (UK)

  • I am thrilled to share my positive experience with the online 200-hour yoga teacher training program at Spanda Institute.

    This transformative journey deepened my understanding of yoga and enriched my life profoundly. Despite being online, the program created a warm, supportive community from the moment I joined. The thoughtfully structured curriculum covered a wide range of topics, including anatomy, philosophy, asana practice, teaching methodology, and even the "business of yoga," which I hadn’t encountered in other trainings. The dedication and expertise of the instructors truly stood out, with invaluable mentoring sessions and personalized feedback that boosted my confidence and skills. Beyond learning to teach, I also gained tools to nurture my own physical, mental, and spiritual health. This training has transformed my daily life and renewed my energy for future goals. I am deeply grateful and highly recommend Spanda Institute to anyone seeking personal growth, self-discovery, and a deeper connection to yoga. This experience will always hold a special place in my heart.
    Kristina (CRO)

  • Joining Spanda's online 200-hour Yoga Teacher Training was one of my best decisions ever!

    As someone balancing a busy schedule with work and family, I found the flexibility of this programme to be a game-changer. I was initially unsure about an online format, but the wealth of resources, pre-recorded lectures, videos, and detailed study materials, gave me a comprehensive understanding of yoga history, anatomy, and teaching methodology. The personalised mentoring sessions were incredibly supportive, offering tailored feedback that helped me grow in confidence and skill. Following the Spanda method, I was able to design and lead my own yoga classes, which felt like such an achievement! This training not only prepared me to teach but also deepened my personal practice and brought a renewed sense of purpose to my life. I am so grateful to Nina and the team for creating such a transformational experience and would wholeheartedly recommend it to anyone looking to start their teaching journey or deepen their practice and understanding of yoga.
    Sofia (UK)

  • Wholeheartedly recommended to anyone looking to start teaching or take their teaching to the next level!

    I completed in-person 200-hour yoga teacher training a few years ago, where I gained a strong foundation in yoga philosophy but felt I didn’t learn enough about teaching asana, anatomy, or sequencing. After having a baby and transitioning to part-time work, I began teaching a few classes but lacked confidence in my approach. When a friend who had completed Spanda YTT in Portugal told me about the Spanda Method, I decided to enrol in the online program—and I’m so glad I did! This training was exactly what I needed to build my confidence and refine my skills. The Spanda Method of sequencing deeply resonated with me, and I loved learning how to incorporate pranayama, meditation, and mudras into my classes. The program is incredibly well-structured and provided me with the tools and knowledge to teach yoga effectively. I would wholeheartedly recommend it to anyone looking to start teaching or take their teaching to the next level!
    Sarah (GER)

  • A great school!

    Spanda Institute is one great school for your 200h YTT. The material have the proper importance on what's healthy and safe for the body, on a reflexive mindset as a yoga teacher, the method is super interesting and agile and the entire course prepares you to start teaching Yoga with knowledge, but also with the heart. A huge thank you to Nina, Bruno, Teresa, Maddie and Biki.
    Ines (PT)

  • This training exceeded my expectations, offering me a great method and great motivation

    When I started this training, I was facing one of the most challenging times of my life, but I never thought of leaving. This course gave me great motivation and transformed my practice, teaching me to listen to my own inner rhythm rather than comparing myself to others. Spanda Teacher Training places strong emphasis on Anatomy and Physiology, helping us understand the body’s structure and function—from the general to the specific and back again—so we can move, care, and teach in a functional way while avoiding harm. The importance given to breathing and slowing the practice also taught me much more about the true origins of yoga. In recent times, yoga classes often feel too intense from the start, but the Spanda Method shows us how to calm the mind through mindfulness and breath, gently waking up the body before moving into the full practice.
    - Erica (ITA)