Yoga is a healing, transformative discipline. If used correctly, yogic tools such as asana, vinyasa, pranayama, mantra, and mudra can be powerful allies for healing and transformation. In our 300-hour Yoga Teacher Training, we look at these tools in more detail, determining how and when to use them for balancing, healing, and transformation. Our approach to teaching these is non-dogmatic, science-informed, and multi-disciplinary - apart from Yoga, we draw inspiration and knowledge from disciplines such as Ayurveda, Somatic Psychology, Anatomy & Physiology, and Neuroscience. Still, we are very much rooted in tradition, focusing on meeting points between tradition and science.
Course Overview
This 300-hour Yoga Teacher Training is an advanced training for certified Yoga Teachers curious to learn more about the tools of Yoga such as Asana, Meditation, Pranayama, and Mantra, and more importantly, how to use them safely and mindfully in personal practice and classes and events.
The training starts with the online pre-training part created to help you prepare for the three intensive weeks and cover additional topics. This allows us to cover a wider range of topics, as well as manage time better and enjoy a few days off during the intensive.
We meet in Portugal for the in-person part, in a beautiful retreat centre in Sao Lorenco, a village just north of Ericeira and 45 min away from Lisbon. This training is called "The Alchemy of Transformation", suggesting our intention - to give you the tools to become an alchemist of your transformation so that you can teach and inspire others from experience.
Modules:
Online: Yoga History and Tradition
Online: Anatomy & Physiology
Online: Spanda Method - Intelligent Sequencing
Week 1: Temple of The Soul
Week 2: Safe Space - Trauma-Sensitive Yoga
Week 3: Yoga for Mental Health & Well-being
The online training starts after paying full tuition and consists of about 120+ hours of study. The remaining hours are covered in person.
Yoga Alliance has accredited our 300-hour programs since January 2011.
Our students about this course
“My 300 Hour YTT at Spanda Institute, exceeded my expectations. Nina is a true leader, and I feel incredibly grateful I had the opportunity to train with her. The program she has designed is one of the most thorough training I have ever done, and I've done many yoga teacher training courses. I walked away with a wealth of knowledge, and I now feel confident and excited when I'm teaching my students about anatomy. The trauma-sensitive section of the training was so insightful and has me considering going back to school for psychology. The training not only helped me become a better teacher, but it also brought so much self-awareness. All of the teachers are incredibly knowledgeable, compassionate and are really striving to transform the yoga world. I know I'm a better teacher having done the training, and honestly a better person. I look up to Nina so much, and would jump at the chance to take another training with her and Spanda Institute.” Laurelle (Canada)
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Program Overview
ONLINE PRE-TRAINING
The online pre-training part consists of pre-recorded video materials, reading and assignments, which can be done at your own pace and time and in the comfort of your home.
Yoga History, Philosophy and Tradition
Anatomy, Physiology and Biomechanics of Yoga
Spanda Vinyasa Method
The first module is a refresher course in Yoga History and Philosophy, aligned with the latest research into the roots of Yoga. The second module is dedicated to the Anatomy and Physiology of the musculoskeletal, nervous and respiratory systems; it forms a good base on which we will be building when we meet in person. Our Spanda Method module is about intelligent sequencing. Our method will be an additional tool if you already have your way of sequencing Vinyasa style classes. However, if you don't, we know you will find it an invaluable tool both for personal practice as well as teaching.
IN-PERSON MODULES:
TEMPLE OF THE SOUL
Asana, Pranayama, working one-to-one
In the first days of the training, we will examine the essential tools of Hatha Yoga - asana and pranayama. In the first half of the week, we will dive deep into the Applied Anatomy, Physiology, and Biomechanics of movement. We'll explore posture, alignment, helpful asana assists, and the physiology of stretching. We'll also talk about fascia, different injuries and disorders, contraindications, and helpful, simple therapeutic practices.
In the second part of the week, we'll explore the nervous system and its role in everything we do on and off the mat, as well as the respiratory system and how different breathing patterns affect our physiology.
This week will also cover working one-on-one with clients to discuss the first steps, assessment, and progress when tailoring a practice to fit the individual student. This is an essential skill for any Yoga Teacher who wants to offer individual classes, and especially for those interested in becoming Yoga Therapists.
A SAFE SPACE
Trauma Sensitive Yoga, Somatic Awareness
As yoga students, we all experienced a sudden, involuntary release of emotion on the yoga mat. Sometimes, these are good, joyful or touching, but sometimes, they can trigger a trauma buried deep within our body/mind. Trauma remains a fact of life: most of us will experience a traumatic event in our lifetime, and some will develop post-traumatic stress. And while this may appear to be a good thing, a yoga mat might not be the best place for healing trauma. Dysregulation needs regulation, and yoga teachers are, for the most part, not equipped to deal with this.
The deeper we go into the body/mind and the more advanced tools of Yoga we use, the more we need to become aware that no practice is created equal and beneficial for everyone. While most of the asana sequences, pranayama, and meditation techniques we teach might be helpful to most, they might be triggering for some. In this training, we will explore why some practices can create dysregulation for people who've experienced trauma and ways you can prevent this. You will learn how to recognise traumatic stress symptoms or other dysregulation and explore evidence-based tools for emotion regulation.
This module also explores Somatic Awareness and its tools for self-regulation.
YOGA FOR MENTAL HEALTH & WELL-BEING
Meditation, Restorative Yoga, Trauma-Sensitive Yoga Nidra, Mantra and Sound Healing
In our final week of this 300-hour Yoga Teacher Training, we will focus on mental health and wellbeing and how Yoga and other holistic disciplines can help prevent and mitigate stress and mental health-related issues such as anxiety and depression. We will talk about different techniques that help nervous system regulation and explore various meditation and relaxation techniques, including Trauma-Sensitive Yoga Nidra.
This module also covers Restorative Yoga, its techniques and benefits, and how to introduce and offer chanting and other sound healing in your classes. We will also discuss wellness and wellbeing in general and how Yoga and other tools can help us live more balanced lives. This module is based on science and the latest research on the topics covered.
Daily Schedule
09:00 - 10:30/45 Morning practice + short break
11:00 - 13:00 Lectures
13:00 - 15:00 Lunch break
15:00 - 18:30 Lectures and Practicum
19:30 - 20:30 Dinner
2nd and 3rd Saturday - full day off
Your Teachers
Nina Vukas
E-RYT 500, RPYT, IAYT, Psychologist & Psychotherapist
Nina is a founder of Spanda Institute and a Program Director of the 200-hour and 300-hour programs. A practitioner since her early 20s, Nina completed her first YTT in 2004 and became a full-time Yoga Teacher in 2006 when she opened a Yoga studio (Sangha Yoga Centre 2006-2019). In 2009 she founded a Yoga Teacher Training school and led 200 and 300-hour programs. The school later became Spanda Institute, a well-known yoga school with an excellent international team offering various programs in Europe and Sri Lanka. Today Nina focuses mainly on teaching 300-hour Yoga Teacher Training courses, offering one-on-one Yoga Therapy and Psychotherapy sessions, and organising Spanda events.
Nina is the lead trainer on this course and will teach all three modules as well as most of the online modules.
Teresa Wohlmannstetter
E-RYT 200, RYT 500, RPYT, Physiotherapist
Teresa is a physiotherapist who worked in an orthopaedic practice for many years before she became a full-time Yoga Teacher. A yogini since her teens, she attended a Yoga Teacher Training to bring more tools into her passion for supporting and healing body/mind.
After completing her 200-hour training with us in Portugal and graduating with honours as one of the best in her class, Teresa joined us as an Anatomy Teacher first while continuing her Yoga education, sound healing education, as well as pursuing professional education in manual therapy. After completing her 300-hour YTT with Spanda Institute, Teresa became an essential part of our 200- and 300-hour programs team.
A passionate surfer, Teresa lives in Portugal, where she offers group and private Yoga classes, sound healing sessions, massage and therapy sessions and bespoke Yoga retreats.
Maddie Rowland
E-RYT 200, RYT 500, Musician
A professional singer and musician, Maddie has been sharing her love for Yoga and music in Cornwall, Portugal, Sri Lanka and Bali. She has been teaching Yoga since her early 20s, and was one of the youngest students to complete a 300-hour program with us. After completing her 300-hour YTTC, Maddie joined our Teacher Training team and is now an essential member of our 200-hour and 300-hour Yoga Teacher Training programs in Portugal and Sri Lanka.
In her classes and retreats, she combines her passion for world music and sound, using a variety of instruments to create a healing space, guiding you along a journey of sound and moving meditation. Besides our YTT courses, Maddie teaches weekly classes in Cornwall and leads beautiful annual retreats in Portugal.
Marina Moric
RYT500, RPYT, PhD Neuroscience
Marina has been with us for years, first as a student finishing her 200-hour TTC after which she started teaching classes in our fist home base, Sangha Yoga studio. She continued her Prenatal 300-hour studies with us as well as other renowned yoga teachers.
Marina lives and works in Basel, Switzerland where she moved to pursue her PhD in Neuroscience. You’ll most likely find her upside-down or in the air; her passions include Acro Yoga, Aerial Yoga and Paragliding. She is our resident Neuroscientist, teaching neuroscience on our 200 and 300 hour Yoga Teacher Training courses.
Marina will be covering the Nervous system part of Anatomy & Physiology for the online part of the training.
Location
Our retreat centre is located in a small village on the outskirts of Ericiera, an old fishing town that has become a surf and wellness mecca. But, Ericeira hasn’t lost its charm - alongside tourists, cool shops, and modern bars, cafes, and restaurants you can still experience the local, fishing-village vibe. Perched atop 30-meter sandstone cliffs, overlooking the powerful blue Atlantic, and a string of golden sand beaches, Ericeira is located about 35 kilometers northwest of Lisbon. The old village is charming and typically Portuguese with whitewashed houses, blue doors, and window frames, tiles, chapels, and narrow cobbled streets.
Accommodation and Food
Our venue, Quinta Raposeiros is located in Santo Isidoro village. It’s settled on a hill of a large estate surrounded by nature and overlooking the Ocean. All rooms have an ocean view, as well as our glorious, spacious yoga shala.
The rooms are very spacious, with twin beds and a terrace. The restaurant and the pool are located within a few minutes walk through the lemon tree grove. Your daily vegan meals will be prepared using local seasonal ingredients and lots of creativity. Even if you’re not vegan, we know you will enjoy every bite as well as a chance to eat nutritious and healthy meals daily.
Since some of our students like to start their day with breakfast and others prefer to have it after, breakfast groceries (tea, coffee, granola, plant-based milk, vegan cheese, nut butter, etc) will be provided in your room (rooms have a kitchenette) so you can enjoy it whenever you like.
Packages and Terms
We try to keep our prices as low as possible to make our training courses available to more students, and we don’t upcharge for rooms or meals. The prices below are based on tuition plus accommodation and all meals except on the day off.
We offer half-scholarships to those who are unable to pay the full amount (unemployed, residents of lower-income countries, etc). Email us to see if you are eligible. Half-scholarship is for the tuition only.
Single en-suite room*
Early Bird … 4920 euro
Late Bird … 5120 euro
Spanda Students 10% off tuition / Spanda Ambassadors 20% off tuition
*Double bed
Price per person includes:
Tuition (online and in-person part)
Accommodation for 20 nights
All meals except on two days off (only breakfast on days off)
Twin en-suite room*
Early Bird … 4080 euros
Late Bird … 4280 euros
Spanda Students 10% off tuition / Spanda Ambassadors 20% off tuition
*Two single beds
Price per person includes:
Tuition (online and in-person part)
Accommodation for 20 nights
All meals except on two days off (only breakfast on days off)
Triple en-suite room*
Early Bird … 3870 euros
Late Bird … 4070 euros
Spanda Students 10% off tuition / Spanda Ambassadors 20% off tuition
*Three single beds
Price per person includes:
Tuition (online and in-person part)
Accommodation for 20 nights
All meals except on two days off (only breakfast on days off)
Non-residential option
Early Bird… 2400 euros
Late Bird … 2600 euros
Spanda Students 10% off
Spanda Ambassadors 20% off
Exclusive for those living in or around Ericeira. Includes the tuition only.
Possibility to add lunch at the Quinta with additional payment
Terms and Conditions
Packages do not include transfers to and from the venue.
We take 800 euro non-refundable deposit to save your spot
Full payment for Early Birds is due by June 1st 2024
Full payment for Late Birds is due by October 1st 2024
Student testimonials
“ My intuition led me to this YTT. I had a strong feeling inside me that this is the right thing to do, without ever having been taught by any of the teachers. When I was there, it was confirmed once again that I can trust my inner voice and that it shows me the right way. The content of the teachings was very exciting, interactive and based on scientific findings, which I liked a lot. In addition, the grounded, calm, compassionate energy and generally very free mindset of Nina resonated very much with me. I also found the online training that is part of it great because everything was so logically structured and I got to learn the great Spanda method. Through this training, I finally feel confident and inspired to teach again. So I can heartily recommend it.” Luca (GER/PT)
“I was attracted to Spanda Institute and Nina's approach which resonates with my ratio (science meets tradition). Still, this TTC offers so much more—beautiful teacher souls who hold safe space for students, unselfish knowledge sharing, and inspirational classes. The group was wonderful and I am so grateful that I had an opportunity to connect and learn with them and from them. Moreover, the place itself serves perfectly for this kind of learning like a cherry on top :). Altogether this was a magnificent experience that will be deeply embedded in my journey as a yoga teacher.” Ivna (Croatia)
"I loved the 300-hour YTT! Nina operates with nothing short of excellence. I really appreciate the Spanda Method because it is so thorough and a useful structure for teaching people the core elements of practice - sankalpa, meditation, breath-informed asanas, and restoration. In the 300hr course, we dove deep into anatomy compensation patterns and how traumas, major and minor, can affect students in their yoga practice. It was very helpful to see how these stress patterns can affect us physically, and how we as yoga teachers can better inform students to meet postures where their bodies are at. Nina also brought in an expert panel of guest speakers who provided more in-depth knowledge on the history of yoga, kirtan, neuroscience, and somatic awareness. The women drawn to the teacher training were equally as awesome and I made life-long friends! Highly recommend Spanda Institute for deepening your yoga studies!” - Jenessa (US)
“This teacher training was so much more than I could have imagined! It really gave me a new and refreshing perspective on yoga not only for myself but also to teach. Everything from the pre-recorded pre-study material, to the in-person training, to the materials we received, the location and the people were amazing! Nina has put together exceptional training which is based on tradition but is backed by science, which I believe makes this TTC even more special and valuable. Also, the in-house and guest lecturers were all experts in their fields and willing to share their knowledge with us and help bring us further on our path. I am so happy I chose this course and will be forever grateful to Nina and her team for what I have learned.” - Laura (Switzerland)
“I enjoyed the training a lot; also, I could say that it was one of the best months in the last years because I had a chance to go deeper, not only regarding yoga knowledge but also myself. I am already using much of the knowledge we got at the training in my personal life and classes. I'm going to be forever thankful not only for the knowledge but for the whole experience. All the knowledge Nina and the teachers gave us was mindblowing and gave me another perspective. I now think differently about yoga and the way of teaching it. The training gave me the knowledge and self-confidence I lacked and ideas for developing my own yoga business. The place where we stayed, the nature and peace around us, was great. The food was perfect. I would recommend this teacher training to everyone, not only those who want to teach but to everyone who wants to open their minds, see things from a different perspective and nurture the body, mind and soul.” - Anja (Slovenia)
“This course is transformational! The content is so well thought out and taught professionally by each tutor in a way that felt really nourishing. I have learned so much about myself, and have more of an understanding of the people I choose to surround myself with every day. Trauma Sensitive Yoga has really opened up my mind to something that is extremely helpful in life situations and I am looking forward to using that knowledge for the good of my community.” - Gillian (UK)
“The Spanda Yoga Method is a unique and inspiring Method with a huge variety of creating Yoga classes. I really loved Ninas and Bruno’s teaching and I wished every person could join one of their amazing classes! Nina is a lovely and amazing person with a huge knowledge of the science of the human body. Adding this knowledge to her Yoga classes (pranayama and meditation included) and sharing it at the YTT, Nina gives the opportunity to have a completely new point of view to asanas and connecting vinyasa. I am so grateful for all the wisdom I got from her and Hareesh. Everything was just perfect, a sacred space and I felt like being at home. This YTT will open your mind and strengthens you from the inside so you can grow from the inside out. I definitely recommend this YTT for every Yogi(ni).” - Shirin (Germany)
“I have few certifications in yoga, but I especially wanted to study with Nina and her Spanda Institue, as they have a very scientific and profound approach to yogic studies. Great place to be!” - Marta (Austria)