300-hour vinyasa yoga

teacher training online

Spanda Institute’s 300-hour Online Yoga Teacher Training is designed for certified yoga teachers who wish to deepen their personal practice, refine their teaching expertise, and elevate their professional credentials. Enjoy on-demand learning with 12 one-to-one mentoring hours.
Graduates are eligible to register as RYT 500 with Yoga Alliance.

Overview

Key features:

  • Comprehensive 300-hour curriculum taught fully online

  • 12 hours of personalised one-to-one Zoom mentoring included

  • Graduates become eligible to register as RYT 500 with Yoga Alliance

  • Tuition-free participation in one in-person module (when available and with prior approval)

  • Flexible structure, study at your own pace within a two- to three-year completion window

  • Supportive global learning community

Format & Timing:

  • Enrolment open year-round - begin whenever it suits you

  • Course duration: 18 months, with a possible 2-month extension

  • Flexible pace, allowing integration alongside work, family, and personal commitments

Investment:

  • From €900 to €2,100, 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:

  • Advanced teaching methodology and intelligent sequencing for varied class types

  • Integration of pranayama, meditation, mantra, and mudra into teaching

  • In-depth study of anatomy, physiology, biomechanics, and safe alignment

  • Trauma-sensitive and inclusive teaching principles

  • Holistic studies: yoga history, philosophy, subtle anatomy, and Ayurveda basics

  • Tools to teach with confidence, authenticity, and depth

Faculty:

  • Programme created and led by Nina Vukas (E-RYT 500, RPYT, C-IAYT) — senior yoga teacher, psychologist, yoga therapist, and founder of Spanda Institute

  • Supported by the wider Spanda faculty team of experienced teachers and mentors

What can you expect?

The training is structured into step-by-step modules that you complete at your own pace, each combining lectures, classes, readings, and quizzes. Every module includes practical assignments — essays, sequence designs, or practice videos — with detailed, personalised feedback from faculty to ensure you grow with clarity and confidence.

All content is pre-recorded so you can study whenever it suits you, but you’ll be supported by individual mentoring woven into the programme. This dedicated one-to-one guidance means your questions are answered, your teaching refined, and your learning experience grounded in real progress.

What you’ll gain through this programme:

  • Science-grounded knowledge in anatomy, physiology, and biomechanics to ensure safe and effective teaching.

  • Confidence in teaching across different class types, from themed workshops to retreats.

  • Trauma-sensitive and inclusive teaching principles, so you can adapt to different bodies, minds, and life experiences.

  • Skills to create and lead masterclasses, workshops, and retreats with professionalism and depth.

  • Tools to adapt sequencing and teaching for diverse students while staying authentic to your style.

  • The ability to effectively promote yourself and your offerings, so your teaching can reach the people who need it most.

By the end, you’ll have not only deepened your own practice but also gained a professional-level toolkit to teach with authenticity, intelligence, and compassion.

A woman standing in a yoga or meditation class holding a wooden chime, with several people lying on mats and pillows around her in a relaxed, indoor setting.
“The teaching is brilliant, interesting, a lovely mix of practice and lectures to keep things balanced and the content is very focused every aspect including Ayurveda and Trauma Sensitive Yoga. I cannot recommend this course highly enough!”
— Fran (UK)
Person practicing yoga on the sandy beach near the ocean, sitting in a cross-legged position with one hand on the knee and fingers forming a mudra, facing the water.

Training Modules

This training is divided into nine modules:

1.) Yoga History and Tradition
2.) Anatomy, Physiology & Biomechanics
3.) Spanda Method (Intelligent sequencing) **
4.) Beyond Asana (Pranayama, Mudra, Mantra, Meditation) **
5.) Spanda Tattva Flow (using Ayurveda and Elements as class inspiration) **
6.) Spanda Chakra Vinyasa (using Chakras for sequencing inspiration)
7.) Trauma Sensitive Yoga & Trauma-Sensitive Yoga Nidra **
8.) Prenatal Essentials (sequencing Prenatal Yoga classes)
9.) Tools For Growth - the Business of Teaching Yoga

+ Mentoring sessions - 10 hours*
+ Homework and feedback 15 hours

*Should you wish to schedule additional sessions, you can arrange these directly with your mentor for an additional fee.
** Modules often available in-person

  • Yoga History and Tradition
    While Yoga History is often introduced in 200-hour YTTs, this course offers a more in-depth exploration. We approach the subject in a non-dogmatic way, grounded in the latest scholarly research. This module also delves into modern yoga history, tracing how postural yoga has evolved and spread globally.

    Anatomy, Physiology, and Biomechanics
    A strong understanding of anatomy and physiology is essential for yoga teachers aiming to teach asana, pranayama, mantra, and mudra with clarity and intention. In this module, we cover the skeletal system and asana biomechanics (joint positions), the muscular system, the nervous system, and the anatomy and physiology of the respiratory system. Additionally, we provide a lecture on common injuries and strategies for managing them effectively.

    Spanda Method – Intelligent Sequencing
    This core module introduces the Spanda Method, our primary Vinyasa Flow sequencing technique. Rooted in anatomy and movement biomechanics, this method combines clearly defined principles with room for creativity, making it adaptable for different teaching styles. Whether you have experience with set sequences or prefer a more creative approach, this method will be a valuable tool for crafting intelligent, intermediate Vinyasa-style classes.

    Beyond Asana
    This module expands beyond physical postures to explore tools such as pranayama, meditation, mindfulness, mudra, and mantra. You'll learn how to integrate these elements seamlessly into your asana classes or develop them as stand-alone practices.

    Spanda Tattva Flow
    Learn how to apply Ayurvedic principles and the Pancha Maha Bhutas (Five Great Elements) to design balancing and healing sequences. You’ll explore Bhumi (Earth) Flow, Jala (Water) Flow, Agni (Fire) Flow and Vayu (Air) Flow. This module includes element-specific Namaskars, mudras, pranayama, and mantras to create classes inspired by the qualities of each element.

    Spanda Chakra Flow
    Using the Chakras as inspiration, this module teaches advanced sequencing techniques designed to build toward a peak asana or sequence. You’ll also learn the mandala sequencing method, moving in circular flows around the mat, and other advanced approaches. Alongside sequencing, the module incorporates mantra, mudra, pranayama, and meditation to activate specific qualities and energies in the subtle body.

    Trauma-Sensitive Yoga & Embodied Calm: Trauma-Sensitive Yoga Nidra
    This module addresses how certain practices may affect individuals with trauma and equips you with tools to create safe and supportive classes. You'll learn about trauma and the neurobiology of trauma, the principles of teaching Trauma-Sensitive Yoga and learn to recognise symptoms of traumatic stress or dysregulation, prevent practices that may trigger dysregulation, and how to apply evidence-based interventions. In addition, we will cover the methodology behind Embodied Calm, our Trauma-Sensitive Yoga Nidra method.

    Prenatal Essentials
    This introductory course prepares you to teach Prenatal Yoga, covering the anatomy and physiology of pregnancy and sequencing a basic Prenatal Yoga class. For those interested in a deeper dive, we offer a full 85-hour Prenatal Yoga Teacher Training.

    Tools for Growth – The Business of Teaching Yoga
    At Spanda Institute, we aim to help you become not only a knowledgeable and compassionate yoga teacher but also a successful one. This module bridges the gap between teaching skills and building a thriving yoga career. Divided into eight topics, it covers: rules and regulations, ethical guidelines, setting and achieving goals, creating your personal brand, teaching one-to-one and organising retreats and workshops. Bonus content includes a lecture on conducting research to further support your growth.

Investment

Fixed Tuition Plan

  • Upfront Payment: €1,900 (€1,710 with 10% student discount)

  • Instalments: €2,100 (5 × €420)

  • Maximum duration: 18 months + 2 months grace period (further 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: 6 months (total €900)

  • 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).

Woman sitting at a wooden desk writing in a notebook surrounded by potted plants, a framed leaf art print, and a sign that reads 'Calm Study' with a heart on a small lightbox, in a cozy indoor space.

Meet the Team

  • A woman with long, light brown hair smiling outdoors surrounded by green trees.

    Nina Vukas

    FOUNDER, PROGRAM DIRECTOR, LEAD TRAINER

    Read Bio
  • A young woman with long light brown hair and blue eyes, smiling outdoors with greenery in the background, wearing a white top.

    Teresa Wohlmannstetter

    ANATOMY TEACHER

    Read Bio
  • A young man with curly dark hair and a beard, wearing a gray T-shirt with a black and blue graphic, a green backpack, and a beaded necklace, standing outdoors with a mountain and green foliage background.

    Bruno Morais

    TEACHER, MENTOR

    Read Bio
  • A woman with curly brown hair smiling widely outdoors with green foliage in the background, wearing a shiny blue top.

    Marina Moric

    NERVOUS SYSTEM, NEUROBIOLOGY

    Read Bio
  • A young woman with long brown hair smiling in a tropical garden.

    Gea Krajcar

    TEACHER, MENTOR

    Read Bio
  • A smiling woman with long blonde hair, wearing a tank top, earrings, and a necklace, standing outdoors with trees in the background.

    Maddie Rowland

    MENTOR

    Read Bio

Student Testimonials

  • The online 300 Hour Spanda Training is excellent!

    The teaching is brilliant, interesting, a lovely mix of practice and lectures to keep things balanced and the content is very focused every aspect including Ayurveda and Trauma Sensitive Yoga. I cannot recommend this course highly enough!

    Fran (UK)

  • Having taken courses with other schools, I always find myself returning to Spanda.

    After completing Spanda Institute's 200-hour Teacher Training in person and attending two advanced modules, I became pregnant and couldn’t commit to finishing my 300-hour training in person. I decided to switch to the online format to complete the remaining hours, which was a great decision. I particularly enjoyed the Prenatal Yoga module, which I completed during my pregnancy. It not only taught me how to teach Prenatal Yoga but also helped me better understand my own body during this transformative time. The Trauma-Sensitive Yoga module was equally impactful, teaching me how to approach teaching more mindfully while also deepening my understanding of myself and the roots of my reactions and defences. Balancing a baby and work made it challenging at times to stay disciplined, but Nina, who was also my mentor, was always there to support me and ensure I stayed on track to complete the training. Having taken courses with other schools, I always find myself returning to Spanda. Their clarity, structured approach, and strong sense of community make it a truly exceptional experience.

    Hannah (GER)

  • I highly recommend this training to yoga teachers looking to elevate their skills.

    This training came highly recommended, and although I was initially hesitant about studying online, I’m so glad I decided to start it. I particularly loved the well-structured and intelligent sequencing method, which filled a gap in my teaching, as well as learning how to incorporate Ayurveda and the elements into sequencing. These two modules truly transformed the way I teach—my students immediately noticed and responded positively to the new approach. All the other modules were equally informative, with the Trauma-Sensitive Yoga module adding a profound and valuable depth to my teaching. I highly recommend this training to yoga teachers looking to elevate their skills.

    Barbara (ITA)

  • Great place to be!

    I have few certifications in yoga, but I especially wanted to study with Nina, with whom I used to practice in her former studio, and her Spanda Institute, as they have a very scientific and profound approach to yogic studies. Great place to be!

    Marta (AUSTRIA)

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.