Yoga is vast, spanning different cultures, goals, and techniques. Everyone has a unique version of yoga they swear by, pushing you into a puzzle trying to understand the different types of yoga. Right?

With so many names, schools, lineages… it can be overwhelming and you wonder where to even begin! After all, perhaps you’re simply looking to start doing some ‘yoga‘ and see where it takes you.

Or maybe you’ve been practicing yoga for years, yet now there are way more styles than you recall when you first started.

We’ve compiled this quick infographic on the 15 popular yoga styles that you’ll find in studios around the world today. And below that, you’ll find the benefits of each yoga type, and who it is best suited for.

CLICK and ZOOM to view it at full size!

What Yoga Means in 2025

Before exploring the different yoga types, it’s worth understanding what yoga means in 2025 and how it has evolved over the years.

What started as a spiritual discipline has significantly progressed into a spectrum of practices, goals, and cultural influences.

Yoga today is a blend of physical postures, mindful breathing/meditation, and even a flawless combination of other workouts practiced with multiple purposes and benefits.

Along with its deep-rooted spiritual features, it now integrates mental, physical, and emotional benefits as well.

And with this modernization, yoga’s purpose also shifted towards overall fitness rather than just spirituality. This also means we now have more evolved types of yoga, each favoring a unique purpose, difficulty, and benefits.

The 15 Different Types of Yoga: Explained With Benefits & Who They’re Suited For

Today, we have 15 popular types of yoga practiced across the world. Each yoga style is different with its unique set of purposes, intensity, poses, and benefits.

This is what makes yoga the perfect mind-body workout. There are enough yoga types to choose from that could fit your level of experience, lifestyle, and goals.

Are you a beginner, intermediate, or advanced yoga practitioner? It doesn’t necessarily matter, as yoga makes you feel right at home despite your level of experience.

Let’s find out more about these different yoga styles practiced today.

Ashtanga Vinyasa Yoga

Ashtanga Vinyasa Yoga is a dynamic style of yoga that was standardized and popularized by K. Pattabhi Jois. It’s essentially a modern-day form of traditional yoga from India.

Ashtanga refers to eight limbs or branches, of which asana (physical yoga postures) is merely one. There is a series of 6 set sequences, which requires intense dedication to progress through in stages.

Vinyasa Yoga

This yoga style focuses on breath-synchronized movements. Each posture links breath with specific body movements, creating a flowing meditation with each inhale and exhale.

Vinyasa yoga can be very fluid, and for the same reason, it is often labeled “Flow Yoga” or Vinyasa Flow.

Sequences may be creatively designed with no fixed sequence and a different theme for each class. However, taking an Ashtanga yoga class often helps with learning Vinyasa yoga as well.

Rocket Yoga

Developed by Larry Schultz in the late 1980s, this style of yoga is called “The Rocket” because “it gets you there faster.”

Rocket Yoga is a fast-paced, dynamic type of yoga rooted in Ashtanga Vinyasa yoga but made more accessible, playful, and less rigid.

It incorporates poses from the primary and intermediate series, allowing students of all levels to practice them without needing to progress in the strict order of these challenging sequences.

Dharma Yoga

Dharma Yoga is a specific style of modern yoga created by Sri Dharma Mittra.

It blends classical Hatha, Raja, and Vinyasa yoga traditions, creating a spiritual and physically challenging practice that focuses equally on asana (postures), pranayama (breath control), meditation, and ethical living.

This yoga type integrates all eight limbs of Ashtanga yoga, in addition to the practice of Raja, Kundalini, Bhakti, Mantra, and Tantra.

Students will aim to cultivate a devotional and mindful practice emphasizing “good health, a clear mind, and a kind heart.”

Jivamukti Yoga

Jivamukti is a modern, vigorous, and holistic type of yoga founded by Sharon Gannon and David Life. It combines a vinyasa-based physical style with adherence to five core tenets:

• Shastra (scripture)
• Bhakti (devotion)
• Ahimsa (nonviolence, non-harming)
• Nāda (music)
• And dhyana (meditation)

It is a physical, ethical, and spiritual practice that encourages veganism, social activism, and environmentalism. Classes usually include chanting and discussion of philosophy.

Mysore Style

Mysore style is a traditional Ashtanga Vinyasa practice done in a group setting with others practicing at their own pace and abilities. A teacher will offer adjustments and guidance, tailored to each person’s needs.

Unlike a led class, where everyone moves together, Mysore-style practice is self-directed, where you memorize the sequence over time and progress gradually as your body and mind become ready.

Ashtanga practitioners may choose to dedicate themselves to one teacher for long periods, to develop a deeper relationship and learn from someone who can observe their progress.

Yin Yoga

A Yin Yoga practice typically includes a series of long-held, slow-paced, passive floor poses that mainly target the lower part of the body (the hips, pelvis, inner thighs, and lower spine).

It’s a type of yoga that targets to engage deep connective tissues like ligaments, fascia, and joints, rather than muscles. Poses are held for long periods, typically three to five minutes (or even longer).

SUP Yoga

Stand-Up Paddleboard is a recent trend in yoga. It’s a fun and adventurous type of yoga, with the main component being practicing postures on a paddleboard on calm water (lake or beach).

The instability of the board will challenge balance and coordination while moving in and out of poses that put your core and focus to work. Part of the fun is cooling off by dunking in the water if you lose your balance!

Acro Yoga

A dynamic yoga type that centers around partner poses. This combines acrobatics and cheerleading with yoga, and can include challenging strength or flexibility moves.

Acro yoga is usually practiced with two key roles:
• Base: The person on the ground providing support and stability.
• Flyer: The person lifted into the air performing poses and transitions.

Hence, it involves one person acting as the “base” and another as the “flyer,” using poses and movements that require cooperation, trust, and communication.

Some poses may be balancing postures; others might involve ‘flowing’ from one pose to the next like a dance.

Hatha Yoga

Hatha is a broad term used to refer to a yoga practice done with the physical body. It is not actually a “style.”

Hatha yoga emphasizes the importance of meditation, combined with postures, breathwork, energy locks, dietary selection, or other external means to increase awareness and understanding for achieving harmony in the seemingly dualistic aspects of mind and body.

Bikram Yoga

Bikram Yoga is a form of hot yoga designed and trademarked by Bikram Choudhury. The poses are taken from traditional hatha yoga techniques and introduced to the West during the 1970s.

Classes are 90 minutes, consisting of the same series of 26 postures, including two breathing exercises. Postures are challenging, practiced in a heated room (around 40 °C / 104 °F) with high humidity.

Iyengar Yoga

This method of yoga emphasizes precise anatomical details and the alignment of each posture. To achieve this, it highly encourages the use of props, and the practice can be modified and made accessible for anyone.

Iyengar yoga is a slow and steady style designed to systematically cultivate strength, flexibility, stability, and awareness, and it can be therapeutic for specific conditions.

Restorative Yoga

This is a gentle and calming type of yoga to soothe the nervous system, increase immunity, and create deep relaxation, similar to the effects of yoga nidra.

It does this by activating the “rest and digest” parasympathetic nervous system (PNS), counteracting the “fight or flight” sympathetic response.

A restorative practice will typically use blankets, bolsters, cushions, or props to set up a comfortable pose that helps the practitioner release tension and feel at ease. No experience is necessary to join this type of class.

Hot Yoga

Hot yoga is practiced inside a heated room, designed to be more intense than traditional yoga for several benefits:

It might also sometimes refer to non-authorized classes that teach a set sequence similar to trademarked “Bikram Yoga.” But unlike Bikram Yoga (which follows a fixed sequence), hot yoga can include varied poses and flows depending on the teacher or studio.

Therapeutic Yoga

This is another broad term for a healing-oriented style of yoga that aims to benefit the practitioner in various ways. It’s also commonly called Yoga Therapy.

Therapeutic yoga uses gentle postures and breathing exercises to ease pain or discomfort while helping restore balance and wellness. Appropriate and beneficial for everyone.

The post The 15 Different Types of Yoga: Explained (2025) appeared first on All Yoga Training.

What Are Yoga Disciplines?

The Classical Yogas

1. Bhakti Yoga (भक्ति योग) – The Path of Devotion

2. Jñāna Yoga (ज्ञान योग) – The Path of Knowledge

3. Karma Yoga (कर्म योग) – The Path of Selfless Action

4. Rāja Yoga (राज योग) – The Royal Path

Expanded Disciplines (Later Traditions)

5. Haṭha Yoga (हठ योग) – The Path of Physical Mastery

6. Kuṇḍalinī Yoga (कुण्डलिनी योग) – The Path of Energy Awakening

7. Mantra Yoga (मन्त्र योग) – The Path of Sound

8. Laya Yoga (लय योग) – The Path of Dissolution

9. Tantra Yoga (तंत्र योग) – The Path of Sacred Integration

Categorizing the Disciplines

• Spiritual disciplines: Bhakti, Jñāna Yoga, Rāja Yoga, Laya, Tantra
• Physical and energetic disciplines: Haṭha Yoga, Kuṇḍalinī Yoga, Mantra
• Practical and ethical discipline: Karma

Spiritual Disciplines

Physical and Energetic Disciplines

Practical and Ethical Discipline

FAQs

What is the oldest yoga discipline?

Which yoga discipline is best for beginners?

Can more than one discipline be practiced?

Are all yoga disciplines taught in modern yoga teacher training?

Is yoga only physical?

The post 9 Yoga Disciplines in Sanskrit for Mind, Body & Spirit appeared first on All Yoga Training.

Many yogis find themselves searching for a transformative practice that goes beyond the physical. Without deeper guidance, it’s easy to feel limited by asana alone, missing the restorative power yoga truly offers through the practice of yoga nidra.

Yoga nidra training provides that gateway. With the right yoga nidra course or online yoga nidra teacher training, you can master the art of guiding profound deep rest, stress release, and healing through teaching yoga nidra.

Looking for a yoga teacher training?

Deepen your yoga practice and become a yoga teacher with All Yoga!

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• Rooted in Ashtanga Yoga tradition
• Learn Rocket, Vinyasa Flow & Yin
• Teach with confidence across styles
• Small group. Big transformation

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1. SKY – Best Yoga Nidra Yoga Teacher Training

SKY offers a 31-day advanced yoga teacher training that blends authentic Hatha Yoga with modern tools. What sets this apart is its strong focus on meditation and the science of yoga nidra, with over 45 hours plus a full week of classical yoga nidra training that helps participants learn how to lead yoga nidra sessions effectively.

The eco-village setting balances discipline and freedom, making it ideal for meditation practice and reflection. Students leave ready to become a certified yoga nidra teacher while gaining skills in other practices of yoga, including pranayama and mantra work.

Location: Ubud, Bali, Indonesia
Price: From $3,169 USD
Duration: 31 days
Styles: Multi-style, Hatha Yoga, Meditation, Nidra Yoga

2. Samasti Yoga

Samasti Yoga’s 29-day program dives into multiple styles, from Hatha and Vinyasa to Yin, Tantra, and Nidra. With expert teachers in psychology and physiotherapy, the training explores anatomy, philosophy, and shadow work, blending Western science with the science behind yoga nidra.

The retreat-style program includes healthy meals, island excursions, and a strong emphasis on teaching practice. Graduates not only refine their vinyasa practice but also gain yoga nidra certification, making it ideal for those seeking continuing education credits from a Yoga Alliance continuing education provider or aiming toward e-ryt or e-ryt 500 status.

Location: Bali, Indonesia
Price: From $4,190 USD
Duration: 29 days
Styles: Hatha Yoga, General Yoga, Nidra Yoga, Restorative Yoga, Tantra Yoga, Vinyasa Yoga, Yin Yoga

3. Lakshmi Rising School for Yoga & Wellness

Set in Portugal’s Algarve, this 21-day program is a blend of dynamic vinyasa, restorative practices, and yoga nidra woven into a retreat-style experience. It’s perfect for teachers who want to advance to RYT 500 or expand their yoga education through intelligent sequencing, yoga nidra specifically, and therapeutic applications.

This training is ideal for teachers who already hold a 200-hour certification and want to advance to RYT 500. With a focus on intelligent sequencing, therapeutic movement, and yoga nidra training, it’s a great choice for those who want to deepen their yoga education while enjoying a supportive group in a stunning European setting.

Location: Loulé, Faro District, Portugal
Price: From $3,599 USD
Duration: 21 days
Styles: Dynamic Yoga, Hatha Yoga, Vinyasa Yoga, Tantra Yoga, Nidra Yoga, Restorative Yoga

4. Yoga Vidya Mandiram

Yoga Vidya Mandiram’s 500-hour training in Chiang Mai stretches over 51 days, offering a complete immersion into Hatha, Ashtanga, kriya, and nidra yoga. The curriculum balances traditional Vedic philosophy with modern anatomy, covering everything from mantra chanting and pranayama to yoga nidra specifically and Ayurveda basics.

With teachers trained in traditional ashrams, the course provides authenticity while preparing students to confidently teach yoga globally. For those serious about teaching yoga nidra or seeking a certification process through Yoga Alliance, this program offers a structured path in a peaceful Thai setting that encourages deep focus and lifestyle transformation.

Location: Chiang Mai, Thailand
Price: From $4,845 USD
Duration: 51 days
Styles: Hatha Yoga, Ashtanga Yoga, Vinyasa Yoga, Kriya Yoga, Integral Yoga, Nidra Yoga

5. Jennifer Fitzsimmons

Jennifer Fitzsimmons runs a unique training in South Africa focused on teaching yoga nidra for children. Over 21 days, participants learn how to blend postures, breathwork, and creative scripts that help kids handle stress and emotions in a positive way.

Teachers leave with practical training materials like 20 ready-to-use yoga nidra scripts and playful methods designed for yoga teachers to make the practice fun and effective for younger students.

Location: Eston, KwaZulu-Natal, South Africa
Price: From $2,012 USD
Duration: 21 days
Styles: General Yoga, Hatha Yoga, Nidra Yoga

6. Becoming Retreats

Becoming Retreats hosts a women-only yoga teacher training in Bali designed to feel both luxurious and deeply supportive. Over 20 days, students train in Vinyasa, Yin, Restorative, and Nidra Yoga while living in a nature-immersed boutique retreat with nourishing meals and peaceful surroundings.

The curriculum blends traditional yoga philosophy with modern anatomy and trauma-informed teaching, so graduates leave with confidence to guide safe and inclusive classes. Small group sizes and hands-on mentorship make it appealing for women looking for a life-changing practice in a serene setting.

Location: Bali, Indonesia
Price: From $6,468 USD
Duration: 20 days
Styles: Vinyasa Yoga, Yin Yoga, Restorative Yoga, Nidra Yoga

7. Niramaya Yoga

Set just steps from Goa’s beaches, Niramaya Yoga’s 25-day training blends the depth of traditional Hatha with therapeutic approaches and yoga nidra offers. Days balance sunrise practices, Ayurvedic meals, and detailed workshops that push students beyond surface-level learning.

This course is ideal for teachers seeking an RYT-500 or long-time practitioners ready to refine their skills. Small groups mean more feedback and hands-on attention, making it easier to grow confidence in teaching yoga nidra and advanced adjustments.

Location: Goa, India
Price: From $2,114 USD
Duration: 25 days
Styles: Hatha Yoga, Ashtanga Yoga, Vinyasa Yoga, Ayurveda Yoga, Yin Yoga, Restorative Yoga, Sivananda Yoga, Nidra Yoga, Vipassana Yoga

8. Holismos Yoga & Wellness

Holismos Yoga’s 29-day training in Lesbos combines yoga nidra and restorative practice with Traditional Chinese Medicine and Shiatsu techniques. Students train beside the calm waters of Kalloni Bay, balancing intensive study with restorative time in nature.

Designed for teachers and holistic therapists, this program provides tools to guide students in addressing back pain, stress, and emotional health through therapeutic yoga.

Location: Polichnitos, Lesbos Prefecture, Greece
Price: From $3,289 USD
Duration: 29 days
Styles: Hatha Yoga, Restorative Yoga, Nidra Yoga, Holistic Yoga Therapy, Integrative Medicine

9. Soma Yoga Institute

On the Greek island of Evia, Soma Yoga Institute offers a 15-day yoga teacher training that mixes therapeutic practice with stunning coastal views. The program is known for its inclusive approach, blending Hatha, Vinyasa, Restorative, and Yoga Nidra with modern anatomy so that yoga feels accessible to every body, not just advanced practitioners.

Classes are kept small and hands-on, giving space for real teaching practice and personal guidance from highly experienced yoga therapists. For travelers considering a training abroad, this is a great choice if you want both solid certification and the retreat-like feel of island living—expect nourishing meals, time by the sea, and a community of supportive teachers and peers.

Location: Evia, Greece
Price: From $4,072 USD
Duration: 15 days
Styles: Hatha Yoga, Vinyasa Yoga, Anusara Yoga, Restorative Yoga, Yin Yoga, Nidra Yoga, Iyengar Yoga, Ayurveda Yoga, Dynamic Yoga, Kripalu Yoga

FAQ about Yoga Nidra Teacher Training

The post 9 Best Yoga Nidra Teacher Training in 2025 appeared first on All Yoga Training.

Yoga is not just a physical exercise; it’s a lifestyle, a path toward mental clarity, emotional stability, and overall wellness. However, with so many different yoga styles available, it can be overwhelming to choose the one that best suits your needs.

What Is Yoga and Why Is It Important?

Yoga is an ancient practice that involves physical postures (asanas), breathing techniques (pranayama), and meditation. It originated in India and has been practiced for thousands of years. The word “yoga” means union—union of the body, mind, and spirit. Practicing yoga can bring numerous benefits, including increased flexibility, improved strength, better posture, stress relief, and enhanced mental focus.

But with a wide variety of yoga styles available, how do you know which one is best for you? Let’s dive into the most popular types of yoga and what they entail.

1. Hatha Yoga: Perfect for Beginners

If you’re new to yoga, Hatha Yoga is an excellent starting point. This style focuses on basic postures and breathing exercises at a slower pace, allowing you to master the fundamental techniques before progressing to more advanced styles.

The slow and deliberate pace of Hatha Yoga helps beginners feel more comfortable with each pose, making it a safe and effective choice.

2. Vinyasa Yoga: For Those Who Love Flowing Movements

Vinyasa Yoga, often referred to as “flow yoga,” involves a series of poses that flow seamlessly from one to the next, synchronized with your breath. It’s a more dynamic and energetic style compared to Hatha Yoga.

If you’re someone who enjoys a faster pace and loves fluid, rhythmic movements, Vinyasa Yoga may be the perfect fit for you.

3. Ashtanga Yoga: A Physically Challenging Practice

Ashtanga Yoga is a rigorous and highly structured form of yoga. It follows a set sequence of poses and is typically taught in a fast-paced, vigorous style. Ashtanga emphasizes strength, flexibility, and stamina, offering a physically demanding practice.

If you’re looking for a physical challenge and have a strong foundation in yoga, Ashtanga Yoga might be your ideal style.

4. Bikram Yoga: Yoga in a Heated Room

Bikram Yoga is a style of yoga practiced in a heated room (typically around 105°F or 40°C) with a series of 26 postures and two breathing exercises. The heat intensifies the practice, helping to increase flexibility and detoxify the body through sweating.

While Bikram Yoga can be an intense experience, the heat allows your muscles to stretch deeper, which might be especially beneficial for those who struggle with flexibility.

5. Iyengar Yoga: Precision and Alignment

Iyengar Yoga is known for its emphasis on correct alignment and the use of props, such as blocks, straps, and blankets, to help students achieve precise postures. This style is ideal for those who need to focus on the details of each pose, and it’s especially useful for people with physical limitations or injuries.

If you prefer a more methodical approach to yoga that allows you to focus on each movement’s precision, Iyengar Yoga might be the right choice.

6. Kundalini Yoga: Awakening Your Inner Energy

Kundalini Yoga is a spiritual and energetic practice that involves the awakening of the “Kundalini” energy at the base of the spine. Through a combination of dynamic movements, chanting, and meditation, this style aims to awaken and elevate your consciousness.

If you’re looking for a deeply spiritual practice that incorporates both physical movement and mental transformation, Kundalini Yoga can be incredibly powerful.

7. Restorative Yoga: Relaxation and Healing

Restorative Yoga is a slow-paced and deeply relaxing form of yoga. The practice involves holding poses for long periods (often with props for support) to encourage deep relaxation and stress relief.

If you’re looking for a gentler form of yoga that allows your body and mind to fully relax and restore, this style could be perfect for you.

8. Yin Yoga: Deep Stretching and Mindfulness

Yin Yoga is a slower, more meditative practice that focuses on holding poses for extended periods (typically 3-5 minutes). This style targets deep connective tissues, such as ligaments and fascia, which aren’t typically worked in more active styles of yoga.

If you’re looking to develop a deeper sense of stillness and flexibility, Yin Yoga offers a calming and transformative experience.

9. Yoga Teacher Training: Deepen Your Practice and Understanding

If you feel ready to deepen your practice or even teach yoga, Yoga Teacher Training is the next step. This in-depth program equips you with the skills to guide others through various yoga styles, helping you build a strong foundation in anatomy, philosophy, and teaching techniques.

Regardless of the yoga style you choose, participating in a Yoga Teacher Training course can provide you with a deeper understanding of yoga, enhance your physical practice, and open the door to new opportunities in the wellness world.

How to Choose the Right Yoga Style for You

Selecting the right yoga style depends on several factors:

Conclusion

Yoga is a versatile and transformative practice, and finding the right style for you is key to making the most of your yoga journey. By considering your fitness goals, physical limitations, and spiritual interests, you can choose a yoga style that aligns with your needs. Whether you’re a beginner or an experienced practitioner, there’s a yoga style that will help you achieve balance, flexibility, strength, and peace.

If you’re ready to deepen your practice, you might even consider Yoga Teacher Training to gain a deeper understanding of yoga and learn how to guide others in their journey. No matter where you begin, yoga has the potential to transform your life—physically, mentally, and spiritually.

The post How to Choose the Right Yoga Style for You. A Complete Guide appeared first on All Yoga Training.

If you’re comfortable in your yoga practice and looking to take it to the next level, you’re likely ready to explore intermediate yoga poses. These asanas go beyond the basics and challenge your strength and flexibility, balance, and mental focus.

What Makes a Pose Intermediate?

Intermediate asana typically require a balance of strength, mobility, and awareness that goes beyond the basics. These are the challenging poses that bridge the gap between basic yoga and more advanced poses. They’re not just physically harder—they demand mindful execution and refined body awareness.

Key Elements of Intermediate Yoga Poses

Key Tips Before Progressing

Before jumping into intermediate yoga poses, it’s important to prepare your body and mind with awareness and patience. These tips will help you progress safely while building strength and flexibility.

Helpful Guidelines for Intermediate Practice

10 Best Intermediate Yoga Poses

Here are ten highly effective intermediate yoga poses to build strength, stability, and deeper body awareness.

1. Crow Pose (Bakasana)

Focus: Arm balance, core strength, wrist stability

This asana requires strength in your abdominal muscles, wrists, and arms.

2. Side Plank (Vasisthasana)

Focus: Lateral strength, shoulder stability, balance

This pose develops balance and coordination while engaging legs, core, and back muscles.

3. Wild Thing (Camatkarasana)

Focus: Chest opening, shoulder mobility, spinal extension

This backbend expands the chest and shoulders and stretches intercostal muscles for greater lung space.

4. Dolphin Pose

Focus: Shoulder strength, core, hamstring flexibility

Great prep for handstand and strengthens spine and shoulders while stretching hamstrings and groin.

5. Revolved Triangle (Parivrtta Trikonasana)

Focus: Spinal rotation, hamstring flexibility, balance

This is one of the best twisting yoga poses for the abdominal organs, improving blood circulation and easing sciatica.

6. Camel Pose (Ustrasana)

Focus: Backbending, chest opening, hip flexor stretch

A powerful backbend that opens quadriceps, improves hip flexibility, and strengthens back and shoulders.

7. Headstand Prep (Sirsasana Prep)

Focus: Inversion, neck alignment, core control

Helps yoga teachers prepare students safely for inversions, strengthening abdominal muscles, neck, and shoulders.

8. Lizard Pose (Utthan Pristhasana)

Focus: Hip opening, hamstring and quad stretch

One of the best hip opener postures, targeting inner thighs, quadriceps, and groin.

9. Half Moon Pose (Ardha Chandrasana)

Focus: Balance, outer hip strength, hamstring stretch

This challenging pose improves balance, builds strength and flexibility in the legs and core, and lengthens spine and shoulders.

10. Boat Pose (Navasana)

Focus: Core strength, hip flexor endurance, spinal alignment

Strengthens abdominal organs and abdominal muscles while improving focus and stamina.

Suggested Sequences

Strength & Balance Flow (30 mins)

• Warm up: Cat-Cow, Down Dog, Low Lunge
• Sequence: Boat Pose, Side Plank, Half Moon, Crow Pose, Dolphin
• Cool down: Supine Twist, Legs Up the Wall

Hip & Spine Opener Flow (30–45 mins)

• Warm up: Sun Salutation A & B
• Sequence: Lizard Pose, Revolved Triangle Pose, Camel Pose, Wild Thing, Dolphin to Headstand Prep
• Cool down: Seated Forward Bend, Cobra Pose

Common Mistakes to Avoid

• Skipping warm-up
• Compensating with flexibility instead of control
• Not using props for alignment
• Holding breath
• Forcing depth rather than building consistency

Intermediate Pose Challenge

10-Day Plan

• Day 1–2: Lizard + Revolved Triangle
• Day 3–4: Side Plank + Boat Pose
• Day 5–6: Dolphin + Headstand Prep
• Day 7–8: Crow + Half Moon
• Day 9–10: Camel + Wild Thing

End each practice with journaling on how your body felt and what shifted.

FAQ about Intermediate Yoga Poses

Conclusion

Exploring intermediate yoga poses is about deepening your connection to the body and breath. These asana build balance, confidence, and strength and flexibility, while also training patience and mindfulness. Progress slowly, use props when needed, and stay consistent.

The journey is not about perfecting a pose but about how the effort transforms your practice and your life.

The post Top 10 Intermediate Yoga Poses for Leveling Up appeared first on All Yoga Training.

Santosha (meaning contentment) in yoga refers to the second Niyama in the classical eight-limbed path of yoga (Patanjali’s Ashtanga Yoga).

To become a yogi, this is one of the values you must master. But it transcends physical movements, as contentment requires more of inner peace and happiness than flexibility or strength.

In this guide, we’re diving into the depths of Santosha yoga, helping you inch closer to contentment.

Santosha Yoga Meaning: What is Santosha in Yoga?

Santosha is one of the five Niyamas in Patanjali’s Ashtanga Yoga, which teaches the inner attitude of acceptance and appreciation, regardless of whether life looks perfect or not.

It’s about accepting things as they are, finding peace in the present moment, and letting go of craving, comparison, and “if only” thinking.

Niyamas: One of the Eight Limbs of Ashtanga Yoga

To understand the bigger picture of where the Niyamas fit in, we need to cover the basics of the classical eight-limbed path of yoga.

Ashtanga Yoga (Patanjali’s classification of classical yoga, also known as the classical eight-limbed path of yoga) contains eight limbs as follows:

Each of these limbs serves the purpose of enhancing the practice of yoga. They are of rules and best practices that shape yoga as a means to achieve moral discipline and a purposeful life.

The limb of Niyamas is a set of five rules that lays down the “dos” of yoga, setting the groundwork for a peaceful inner and outer life and building self-discipline.

Santosha is one of them, which sets the foundation for a yogi to be content with what they have rather than crave a materialistic life.

How to Cultivate Santosha?

Santosha is a mental or emotional state of being content with what we already have. It’s about appreciating our current state and being at peace with it, rather than anxiously craving materialistic possessions.

For that same reason, it requires a mindset shift to achieve Santosha.

Unlike the other physically focused limbs that require training the body for flexibility, strength, and discipline, Santosha requires training your mind to be grateful for what you already have.

Meditation & Mindfulness

Understanding yourself is necessary to be able to adjust your lifestyle and mindset for Santosha. And meditation is a great way to find yourself—to explore the depths of who you are.

Set aside minutes of quiet presence each day. Start by simply noticing when your mind clings to wanting or rejecting something.

You can practice this by incorporating mindful yoga, which we’ll explore in more detail later in this article.

Over time, these practices anchor you in the present, dissolving the pull of past regret or future worry.

Journaling & Reflection

Writing can reinforce contentment. Keep a gratitude journal where you can jot down 3–5 things you appreciate every day (big or small).

For instance, write down how grateful you feel for having a partner who sticks with you through all your ups and downs. Also, consider answering useful prompts like:

Answers to questions like these mirror the idea of celebrating where you are now. This simple act of writing clarifies the mind, and seeing your own gratitude in ink can shift perspective towards abundance.

Mindful Routines

Certain everyday habits can aid you in the process of achieving Santosha.

Being mindful of routines can cultivate presence, helping you be at peace with what is rather than worrying about what could be or couldn’t be.

You can easily nurture mindful routines by slowing down your daily tasks. For example, instead of rushing through a cup of tea, really taste the tea and feel the warmth.

Shift Your Mindset

A mindset that’s obsessed with materialistic possessions constantly craves more, resulting in the constant worry of the future. Eliminate such anxiety by learning to feel enough with what you already have.

5 Santosha Yoga Poses

If you want to cultivate Santosha with yoga, you need to practice poses that are less physically challenging and more mentally nurturing.

This helps you to slowly find your inner self and gain control over your mind—two important stepping stones to shifting your mindset to cultivate Santosha. Here are five such Santosha yoga poses you can start practicing today.

1. Easy Pose (Sukhasana)

Sukhasana is one of the easier variations of the Lotus yoga pose. It’s a cross-legged seating position suitable for meditation.

Since meditation is one way of cultivating Santosha, practicing it with the Easy Pose sets you up for building that discipline.

2. Child’s Pose (Balasana)

Balasana is one of the resting poses in yoga. It’s usually done in a sequence as a reconnecting pose, practiced after easy or intermediate poses to rest, stretch, and recharge for more challenging postures.

It’s also a suitable pose for Santosha due to its encouraging nature for relaxation and focus.

By resting the forehead on the mat, the Child’s Pose can stimulate your Ajna Chakra, also known as the Third Eye.

It is the sixth Chakra (otherwise known as energy centres) in the body, which influences one’s focus and self-understanding.

By stimulating the Ajna Chakra with Balasana, you’re ultimately aiding your mental clarity to achieve the mindset required to lead a lifestyle that promotes Santosha.

3. Legs-Up-the-Wall (Viparita Karani)

This is another one of the relaxing poses, where your legs are held up straight against the support of a wall.

It helps very well in promoting Santosha, as it is known to aid in deep relaxation, calm racing thoughts, balance emotions, recharge the mind, and strengthen mind–body awareness.

The legs-up-the-wall pose can activate the parasympathetic (“rest-and-digest”) response, reducing cortisol and stress hormone levels.

• It’s a core part of your autonomic nervous system (which works without conscious control).
• It can calm and restore your body after stress or danger, counterbalancing the “fight-or-flight” sympathetic system.

With the parasympathetic response triggered, your stress level and anxiety will fall, improving emotional regulation and mental clarity. This particularly aids in promoting the mindset required for Santosha.

4. Reclined Bound Angle Pose (Supta Baddha Konasana)

Supta Baddha Konasana is, again, another relaxing pose in yoga.

It’s a hip-opener, where you lie flat on your back on the ground, with your hips opened to the sideways, knees bent, and soles of your feet stick against each other, replicating the namaste gesture.

Just like the legs-up-the-wall pose, the reclined bound angle pose can also activate the parasympathetic nervous system. This posture particularly helps with calming down your mind and reducing anxiety.

5. Corpse Pose (Shavasana)

Shavasana is a deep relaxation yoga pose, where you lie flat on your back with your entire body relaxed. It’s typically practiced at the end of a yoga session.

This is a very powerful mindful state to be in, with many yogis reporting they’d be crying in Shavanasa. This is due to how this pose can effectively enhance mindfulness, allowing you to visit deep-seated thoughts as you are grounded in relaxation.

In addition to how mindful Santosha can make you, it is also capable of activating the parasympathetic nervous system. This can help you with stress/anxiety and balance your emotions, which aids in the process of cultivating Santosha.

Conclusion

That’s everything you can do to cultivate Santosha. A mindset shift is required to promote a lifestyle that aids in nurturing Santosha. And the above Santosha yoga poses can help you achieve that mindset shift.

That said, if you’re attempting to become a certified yoga teacher, you can become one with our most comprehensive Yoga Teacher Training Course.

It’s an in-depth training program where you can explore the depth of yoga and learn by practice, with us and other fellow practitioners in-person.

The post What Is Santosha Yoga? Become Content & Desire-Free appeared first on All Yoga Training.

Yoga has become a part of the workout routine for many and a lifestyle for a few. While it was originally practiced by sages and communities in ancient India, it has now spread across the world, gaining popularity. The reason is the tremendous health benefits it provides to practitioners, both physically and mentally.

Yoga classes can be found in almost every city these days. But groups of people like working professionals, busy moms, or those living in remote areas may find it difficult to attend in-person classes and hence choose to practice at home. While it is a comfortable option, it can be challenging as well due to the lack of guidance. But what if we told you there’s an alternative option that offers alignment, depth, and safety – all from home? Yes, Iyengar yoga, the saviour option.

Iyengar Yoga is a kind of yoga that uses yoga props to perform poses. By doing so, it aims for precision and alignment in them. These yoga props are not just for beginners or people with no access to classes — they are for everyone who aims to achieve depth and proper alignment in their yoga poses. Anyone, irrespective of age, experience, or skill level, can transform their journey using the right props.

This blog will walk you through the top seven must-have yoga props for home practice.

What are Iyengar Yoga Props?

As outlined above, yoga props are an integral part of the Iyengar Yoga practice. Beginners, or individuals with injuries, physical challenges, or limitations, may find it difficult to access certain yoga poses. That’s where these props become especially valuable. They not only enable practitioners to perform various postures safely but also help them achieve proper alignment in those poses.

Iyengar Yoga props empower students to progress at their own pace, reducing the risk of injury and eliminating the pressure to advance too quickly. Instead of forcing the body into a position, props support a more mindful, accessible, and sustainable approach to deepening the practice.

Why Props Matter in Iyengar Yoga?

Yoga props give you the support you need to safely try out new poses, keep your alignment correct, and eventually strengthen your mental and physical bond with the practice. Below are a few reasons why props matter in Iyengar Yoga:

• To attain better posture and alignment: Yoga props assist you in achieving the right alignment in a variety of poses, guaranteeing that your body is in the right position. This lowers your chance of injury and maximizes the benefits of each yoga pose.
• To increase strength and flexibility: With the help of yoga props like straps and blocks, you may safely strengthen your muscles and progressively deepen your stretches, which makes it simpler to advance in your practice over time.
• To improve balance and stability: Using yoga supports can help you stay balanced and supported, especially in difficult poses. By improving your balance and confidence, you can hold yoga poses for longer periods of time and with greater technique.
• To provide flexibility for all skill levels: Yoga props enable yoga to be practiced by everyone, irrespective of physical ability or experience level. They can be used to adapt yoga poses for newcomers, people with disabilities, or people with a restricted range of motion.
• To offer deeper comfort and relaxation: Yoga blankets and bolsters can help improve restorative yoga poses by providing comfort and support. This promotes deeper relaxation and enables your body to completely eliminate tension and stress.

7 Must-Have Yoga Props for Your Home Yoga Practice

1) Yoga Blocks

Poses that call for more height can be performed using yoga blocks. They can be positioned beneath your arms, back, hips, or feet to increase comfort and improve alignment. Yoga blocks come in various materials, including wood (hard), foam (soft), and rubber cork. Firm blocks are useful under the feet in standing poses, while softer ones can support the hips in reclined poses. One major benefit of blocks is that they give you the height and stability needed to access deeper expressions of a pose. They also support the neck, spine, and lower body during practice.

2) Yoga Straps (Belts)

Yoga straps are mainly used to assist with stretching and are typically made from cotton, nylon, or hemp. These straps help align the spine, feet, and other body parts, particularly in poses that involve deep forward folds or where flexibility is limited. For example, they can be looped around the feet and held with the hands to keep the back and spine straight, reducing the need to overstrain in challenging asanas.

3) Yoga Bolsters

Yoga bolsters are supportive cushions designed to help with stretches targeting the shoulders, chest, and abdomen. They offer comfort and support in more demanding poses and are especially helpful in restorative yoga practices. Bolsters can prevent swelling, reduce strain, and help the body open up gently—especially when the practitioner is pushing their range of motion. These soft props make a big difference when deeper support is needed.

4) Yoga Blankets

Similar to yoga straps, yoga blankets are usually made from wool (including recycled wool) or cotton. They are used on the floor to support restorative poses and kneeling positions. Yoga blankets provide warmth during seated or reclined poses and offer cushioning for the wrists and knees when on all fours. They are versatile props for both comfort and stability in a wide range of poses.

5) Yoga Chair

A yoga chair is a key prop in modern Iyengar Yoga practice, developed to make yoga more accessible without compromising its principles. It is especially helpful for those who may find floor-based poses difficult. A yoga chair enhances practice by offering stability, flexibility, and support in various seated, standing, or inversion poses. Every part of the chair—from seat to legs—can be used creatively to deepen and support your practice.

6) Wall Ropes / Yoga Wall Setup

Wall ropes, used with a secure wall setup, are especially beneficial for beginners and those seeking support in more advanced poses. They improve alignment, assist with deeper stretches, and help increase flexibility. Ropes also make it easier to hold poses for longer durations. There are three main types of rope wall configurations: Permanent Wall Setup, Portable Wall Setup, and Temporary Wall Setup—each offering different levels of convenience and support.

7) Wooden Slanting Plank / Trestler

The yoga trestler or slanting plank is a reliable tool that supports practitioners in achieving correct posture, alignment, and balance. While it works similarly to blocks and straps, it offers broader support for advanced poses, including inversions and balancing postures. Trestlers are commonly made from durable materials like wood, metal, or reinforced plastic to safely bear body weight without tipping or shifting.

How to Choose the Right Iyengar Yoga Props for Your Home Practice

There are varieties of yoga props available in the market. Choosing the right yoga prop depends on the nature of the postures that an individual wants to perform or their practice goal. As explained above, each prop serves a different purpose. Hence, practitioners can choose from a wide array based on their requirements.

It is advisable to choose quality and comfortable props—ones that are durable, non-toxic, and well-suited for your practice goals. Budget can also be a factor, so consider selecting multi-functional props that can be used for different poses. Additionally, take into account your available practice space to ensure the props fit comfortably in your home environment.

20-Minute Iyengar Yoga Sequence with Props

Everybody has days that are extremely hectic. On those days, taking care of ourselves and setting aside some time for our practice is even more crucial. A short morning flow can serve as a wake-up call to move, stimulate, relax, and set intentions for the day.

Here’s a quick 20-minute Iyengar yoga sequence using props—starting from standing poses to twists, backbends, forward bends, abdominal work, and a final restorative pose. Props needed: Yoga Blanket, Yoga Blocks, Yoga Straps, Yoga Bolster, and Yoga Chair.

• Pose 1 – Uttanasana (Standing Forward Bend): Bend forward, reaching for your feet and toes. Use a block to support the hamstrings and reduce strain in early stages.
• Pose 2 – Prasarita Padottanasana (Wide-Legged Forward Bend): Stand with feet wide apart, bend forward, and try to place the top of your head on the floor. Use a block under the head for support.
• Pose 3 – Virasana (Hero Pose): Sit between your heels with an upright spine. Use a bolster under the hips if ankle discomfort arises, or a block between the heels for elevation.
• Pose 4 – Parsvottanasana (Pyramid Pose): Stand with the chest and right leg facing forward, left leg stepped back. Use a yoga chair to support the pelvis during the forward bend.
• Pose 5 – Supta Padangusthasana I (Reclined Big Toe Pose): Lie on your back and raise one leg up to 90 degrees. Use a yoga strap around the raised foot if needed for reach or flexibility.
• Pose 6 – Savasana (Corpse Pose): Lie flat on your back with eyes closed, arms and legs relaxed. Place a yoga blanket under the back for cushioning and deep relaxation.

Conclusion

Yoga props are a savior for everyone who wants to achieve precision and alignment while practicing safely and enjoying comfort. Each tool plays a different role in your practice, and investing in them won’t go to waste.

Remember, it’s not about doing more—it’s about doing it right. Let these tools guide your journey toward balance, strength, and inner peace.

The post Top 7 Must-Have Iyengar Yoga Props for Home Practice appeared first on All Yoga Training.

Hanumanasana, or Monkey Pose, is a powerful front-splits posture in yoga that challenges both flexibility and discipline. It’s named after the Hindu deity Hanuman, who made a legendary leap in the Ramayana—symbolizing courage, devotion, and expansive energy.

What Is Hanumanasana?

Hanumanasana (pronounced ha-noo-mah-NAH-suh-nuh) is a yoga pose that mimics the shape of a front split. It stretches the hamstrings, hip flexors, and groin while also building lower body strength and control.

The pose takes its name from Hanuman, the monkey god known for leaping across the ocean to rescue Sita in the Hindu epic Ramayana. In that sense, hanumanasana is more than a physical shape—it represents a leap of faith, commitment, and inner strength.

How to Do Hanumanasana (Step-by-Step for Beginners)

Hanumanasana is not a pose you drop into casually. It demands both flexibility and control. For beginners, it’s essential to focus more on alignment and support than on depth. Here’s a detailed, safe way to approach the posture.

1. Start With a Proper Warm-Up

You should never attempt hanumanasana with cold muscles. Focus your warm-up on opening the hamstrings, hip flexors, and inner thighs. A good warm-up includes:

• 3–5 rounds of Sun Salutation A and B
• Low Lunge (Anjaneyasana) holds on each side
• Half Splits (Ardha Hanumanasana)
• Active hamstring stretches like leg swings or bridge variations

Warming up reduces the risk of injury and allows the body to gradually prepare for deeper ranges of motion.

2. Set Up in a Low Lunge (Anjaneyasana)

From Downward Facing Dog, step your right foot forward between your hands. Lower your left knee to the mat. Use padding like a blanket or double-folded mat under the back knee for comfort. Ensure your front foot is pointing straight ahead and that your right knee is stacked above the ankle.

This is your starting point. From here, you’ll begin to explore the movement into hanumanasana while maintaining control and alignment.

3. Begin to Slide Into the Pose Slowly

Gently start sliding your front foot forward and your back knee backward. Don’t force the movement—pause the moment you feel resistance.

Keep your back leg in line with your hip and your back toes untucked or tucked, depending on what feels more stable. If your hips are tight or hamstrings short, you might only move a few inches. That’s fine. The goal is to maintain correct alignment, not to hit the floor.

4. Square Your Hips

This is one of the most important (and often overlooked) details:

• Pull your front outer hip back and your back inner thigh forward to level your hips.
• Imagine both hip points facing straight forward, like headlights.

Without this adjustment, your body might compensate by twisting or rotating—taking stress off the right areas and increasing injury risk.

5. Engage Your Legs for Stability

Even though it’s a deep stretch, hanumanasana should not be passive.

• Activate your front hamstring by pulling the heel back (isometric engagement).
• Press your back foot or shin gently into the floor.
• Engage your core to protect your lower back and keep the pelvis neutral.

This muscular engagement helps protect your joints and promotes active flexibility, which is safer and more functional than passive range alone.

6. Use Props as Needed

Props make hanumanasana accessible and safe for beginners:

• Blocks under your hands provide support and help keep your spine long.
• A block or bolster under your pelvis supports your hips if they don’t reach the floor, which is common.
• If your hamstrings are tight, place a folded blanket under the front thigh or calf for extra lift.

Props aren’t just for beginners—they help all levels find alignment and comfort without strain.

7. Focus on Your Breath

The breath is your tool for release and awareness.

• Keep your inhales steady and your exhales long.
• If your breath shortens or you start holding it, you’ve gone too far—back off slightly.
• Breathe into the resistance, but never into sharp pain.

Use each exhale to soften tension without collapsing into the joints or disengaging the muscles.

8. Exit Mindfully

When you’re ready to come out of the pose:

• Press into your hands and gently slide your front heel back and your back knee forward.
• Return to a low lunge or tabletop before switching sides.
• Take a moment in Downward Dog or Child’s Pose between sides to reset.

Always move slowly out of deep poses to avoid straining the muscles and connective tissues.

Common Mistakes to Avoid in Hanumanasana
• Letting the hips twist or tilt.
• Overextending without control.
• Holding your breath.
• Neglecting muscular engagement.

Hanumanasana Preparatory Poses

Consistent work with foundational poses is essential before attempting hanumanasana. These build the flexibility, strength, and awareness needed for the pose.

Recommended Poses:

• Half Splits (Ardha Hanumanasana): Teaches hamstring extension with spine awareness.
• Low Lunge (Anjaneyasana): Opens hip flexors and helps square the hips.
• Pyramid Pose (Parsvottanasana): Targets hamstrings and calf muscles while maintaining spinal alignment.
• Lizard Pose (Utthan Pristhasana): Deep groin and hip stretch.
• Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana): Passive hamstring stretch that builds range of motion.

Hanumanasana Variations

Hanumanasana can be adapted for different skill levels and anatomical needs. These variations help make the pose accessible and sustainable over time.

Beginner Variations:

• Block under pelvis
• Hands on blocks

Intermediate Options:

• Arms overhead
• Back toes tucked

Advanced Progressions:

• Forward fold over front leg
• Back leg lifted in transitions

Benefits of Hanumanasana

While hanumanasana is often associated with flexibility, its benefits extend to strength, alignment, and mental focus.

Physical Benefits:

• Lengthens hamstrings, hip flexors, groin, and calves
• Improves pelvic and lower back mobility
• Builds leg and core strength when practiced with active engagement
• Develops hip stability and balance awareness

Mental and Energetic Benefits:

• Encourages patience and long-term progress
• Enhances focus and breath awareness
• Symbolically represents devotion and determination
• Supports grounding through physical challenge and stillness

How to Teach Hanumanasana Pose

For yoga teachers and trainees, teaching hanumanasana requires thoughtful sequencing, clear instructions, and a trauma-informed approach to flexibility work.

Sequencing Guidelines:

• Include 15–20 minutes of targeted warm-ups
• Introduce prep poses early
• Offer hanumanasana as a peak pose when ready

Key Cues:

• "Square the hips forward."
• "Engage the thighs and draw them toward each other."
• "Support the pelvis with props."
• "Move into the pose slowly and mindfully."

Teaching Tips:

• Offer variations and use props
• Emphasize breath control
• Share the story or symbolism of Hanuman
• Encourage consistency without comparison

FAQ about Hanumanasana

Final Thoughts

Hanumanasana is a deep, challenging yoga pose that requires preparation, patience, and consistent effort. It’s not a posture you rush into—it’s one you work toward over time, building flexibility in the hamstrings and hips while maintaining muscular engagement and structural integrity.

For yoga practitioners, hanumanasana is a valuable tool for physical and mental growth. For teachers, it offers an opportunity to teach alignment, sequencing, and safe flexibility practices. Whether or not you ever reach the full front splits, the journey toward hanumanasana strengthens your practice from the inside out.

The post Hanumanasana Yoga Pose: Benefits, Steps & Splits Tips appeared first on All Yoga Training.

Why Is Kundalini Yoga Dangerous?

The reason Kundalini Yoga gets branded as “dangerous” is because it can trigger a powerful energetic awakening. That might sound exciting, and it is, but it can also be intense if your body or mind isn’t ready for it.

Unlike other styles of yoga that focus mostly on physical poses or calming breathwork, Kundalini Yoga combines movement, mantra, breath (like Breath of Fire), and meditation to activate a deep inner energy believed to rest at the base of the spine.

When that energy rises too quickly, some people report everything from blissful euphoria to anxiety, panic attacks, insomnia, or even hallucinations. That doesn’t mean the practice is bad, but it means the stakes are higher. Done without guidance, it can leave you feeling ungrounded or overwhelmed.

What is Kundalini Yoga?

Kundalini Yoga is a mix of spiritual and physical practices meant to wake up your energy, your awareness, and your consciousness. And it was popularized by Yogi Bhajan especially in the west.

Here’s what a typical class might include:

It’s not about nailing a pose or breaking a sweat. The goal is to awaken your Kundalini energy and raise it through your chakras, leading to a higher state of awareness. That’s powerful stuff and with that power comes the need for caution.

What is Kundalini Energy?

Kundalini energy is described as a coiled serpent resting at the base of the spine. In yogic tradition, this energy represents your full potential, which is dormant until awakened. When it rises through the chakras, it is said to spark profound shifts in consciousness, clarity, creativity, and intuition. But without preparation or grounding, this surge can also feel chaotic or destabilizing.

Myths About Kundalini Yoga

Let’s bust a few myths real quick:

Benefits of Kundalini Yoga

Despite the risks, there’s a reason Kundalini Yoga has such a devoted following. When practiced mindfully, it can be transformational:

But again, these benefits unfold with time and consistent practice, not in one intense session.

Risks of Kundalini Awakening

Let’s talk about the part that makes people nervous: the Kundalini awakening itself.

When this energy rises suddenly or forcefully, it can cause:

That’s not to say these things will happen to everyone, but it’s important to be aware.

How to Correctly Prepare for Kundalini

If you’re curious about trying Kundalini Yoga, that’s great. It can be a beautiful, empowering path, but it helps to approach it with care.

Here are a few expert-backed tips:

Summary

So, is Kundalini Yoga dangerous?
It can be, but only when it’s approached without preparation or understanding. Think of it like a powerful tool. In the right hands, with the right mindset and support, it can transform your life. But like anything powerful, it needs respect.

Kundalini Yoga isn’t just about physical poses. It’s about energy, emotion, consciousness, and transformation. If you’re ready to explore it, start slow, find a teacher you trust, and stay grounded along the way.

Because when it’s done right, it’s not dangerous. It’s deeply empowering.

The post Why Is Kundalini Yoga Dangerous? Read Before You Try It appeared first on All Yoga Training.

Kundalini Yoga has a way of reaching places that regular practice sometimes doesn’t. It works on your breath, your energy, and how you feel from the inside out. If you are ready to go deeper, a solid kundalini yoga teacher training can guide you there.

But not every program creates space for that kind of growth. Whether you are drawn to learning in a group or prefer a quiet kundalini yoga teacher training online, what matters most is finding a kundalini yoga training that feels real and supportive.

9 Best Kundalini Yoga Teacher Training 2025

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1. ShreeRam YogShala – Best Kundalini Yoga Teacher Training Course

Imagine waking up to the sound of waves and starting your day with yoga practice and kriya practice under the trees—that’s what ShreeRam YogShala in Bali offers. This 22-day Bali Indonesia yoga teacher training program blends traditional yogic wisdom with a deeply immersive island experience where nature is your classroom.

The course blends kriya, kundalini, and tantra yoga style with unique settings like beach practices and water meditations, creating a deeply immersive experience.

This training is perfect if you want time away from distractions, with a strong focus on energetic work and traditional yogic wisdom. Be ready for early mornings, silence, and some deep inner work—this program goes beyond the physical and is best suited for those truly ready to awaken and grow as a yogi.

Location: Pinang Island, Bali, Indonesia
Price: From $3,100 USD
Duration: 22 days
Styles: Kundalini Yoga, Kriya Yoga, Tantra Yoga

2. Adi Yogpeeth- Yoga Teacher Training Rishikesh

Adi Yogpeeth in Rishikesh offers a full 300-hour high-quality kundalini yoga training that goes deep into energy work, advanced postures, and yogic philosophy. It’s a great choice if you’ve already done a 200-hour training and want to truly refine your skills and personal yoga practice.

The schedule is packed, but the support from experienced teachers makes it manageable and meaningful. Come prepared to take notes, ask questions, and explore the deeper layers of yoga beyond the poses—this program is as much about inner growth as it is about learning to teach yoga as an effective kundalini yoga teacher following the principles of kundalini yoga as taught through authentic practices for kundalini development.

Location: Rishikesh, Uttarakhand, India
Price: From $1,500 USD
Duration: 28 days
Styles: Ayurveda Yoga, Kundalini Yoga, Hatha Yoga, Vinyasa Yoga, Ashtanga Yoga

3. Sri Yoga Ashram – 200 Hour Kundalini YTT

Sri Yoga Ashram in Rishikesh blends traditional teachings of kundalini yoga with Vedic astrology in a unique 25-day course. It’s set in a peaceful ashram by the Ganges, offering a deep dive into energy work, mantras, chakras, and ancient wisdom alongside daily physical asanas and the practice of kundalini yoga.

This is a great choice for students who want more than a typical yoga course, especially if you’re curious about combining yoga and astrology. Be ready for a full schedule and come open to learning from experienced Indian teachers who live and breathe rishikesh yoga and the depths of kundalini yoga in a traditional yoga teacher training in Rishikesh setting.

Location: Rishikesh, Uttarakhand, India
Price: From $1,249 USD
Duration: 25 days
Styles: Hatha Yoga, General Yoga, Kundalini Yoga

4. Arunachala Yoga Centre – Kundalini Yoga TTC

If you’ve been craving a deep reset in a peaceful beach setting, this 30-day kundalini yoga teacher training program in Goa might be exactly what you need. Led by Swami Dayanand, the course weaves together kriya, sound, and breath to help you tap into your energy and grow from the inside out.

The practices are intense but designed to help you build strength, clarity, and a more grounded presence. Be prepared to stretch your body and your mind—this one’s for seekers who are ready to explore the spiritual side of yoga more fully and step closer to becoming a certified instructor of kundalini yoga with a strong foundation in yoga philosophy.

Location: Palolem Beach, Goa, India
Price: From $2,999 USD
Duration: 30 days
Styles: Kundalini Yoga, Kriya Yoga, Hatha Yoga

5. Yoga Vidya Gurukul – Top Traditional Kundalini Training

This 200-hour kundalini yoga teacher training takes place over 27 days in a traditional ashram setting near Nashik, India, where the focus is on deep energetic work and personal transformation. You’ll explore theory and practice of kundalini, kriya, pranayama, chakra clearing, and tantra techniques alongside Hatha and Vipassana yoga, in a peaceful space that supports true inner growth.

It’s a great option for yoga practitioners who want a balanced approach—spiritual, physical, and emotional. Expect to fully unplug and dive into a daily rhythm of intentional living, with guidance from teachers who bring decades of wisdom to every yoga class, helping you build on the foundations of kundalini yoga and prepare to become a teacher.

Location: Nashik, Maharashtra, India
Price: From $1,883 USD
Duration: 27 days
Styles: Dynamic Yoga, General Yoga, Hatha Yoga, Kundalini Yoga, Iyengar Yoga, Tantra Yoga, Yin Yoga, Vipassana Yoga, Kriya Yoga

6. Mukta Tantra Yoga

Just steps from the beach in Agonda, this 22-day training with Mukta Tantra Yoga blends Kundalini, Tantra, and meditative practices drawn from ancient Indian mysticism. It’s a powerful choice for those ready to go inward and question patterns, beliefs, and the way they live life through practicing yoga in a more introspective and nonconventional way.

This course doesn’t follow the typical yoga format—it’s raw, honest, and deeply transformational. With an open heart and willingness to let go of what no longer serves you—this training is all about discovering your true yoga path and awakening your inner teacher.

Location: Agonda, Goa, India
Price: From $1,997 USD
Duration: 22 days
Styles: Kundalini Yoga, Tantra Yoga, Nidra Yoga, Yin Yoga, Kriya Yoga, Vipassana Yoga

7. Blue Osa Yoga Retreat & Spa

Tucked away on a quiet beach in Costa Rica, Blue Osa offers a 15-day program in kundalini yoga that blends structure with serenity. The schedule is full but thoughtfully planned, so you get deep into your successful yoga practice without missing out on time to reflect and recharge.

It’s a great fit for those who want to earn their certified yoga qualification quickly without sacrificing depth. With a mix of kundalini energy work, practice of kundalini yoga kriyas, Ayurveda, and meditation, the program is set on a quiet beachfront retreat that helps you tune in and focus fully on your growth.

The days are full, but thoughtfully designed with a balance of practice, study, and beachside rest. Tip: This is ideal if you’re short on time but still want a solid, immersive training surrounded by nature, yoga with others, and supportive teachers.

Location: Puntarenas Province, Costa Rica
Price: From $2,699 USD
Duration: 15 days
Styles: Ayurveda Yoga, Hatha Yoga, Tantra Yoga, Restorative Yoga, Vinyasa Yoga, Kundalini Yoga, Nidra Yoga, Iyengar Yoga, Dynamic Yoga

8. Nepal Yoga Home

High above the city noise, Nepal Yoga Home creates the perfect space for deep study with their 500-hour advanced yoga teacher training. Surrounded by nature and mountain views, this program blends spiritual practice with structured learning in a peaceful, supportive setting. For those ready to go deeper into kundalini yoga, meditation, pranayama, and philosophy. The course blends traditional teachings with modern application and is perfect for teachers and dedicated students wanting to expand their path.

You’ll experience a full yogic lifestyle with Himalayan views, vegetarian meals, and a supportive daily rhythm. This is ideal if you’ve already completed a 200-hour course and want to dive deeper into both the physical and spiritual dimensions of yoga.

Nepal Yoga Home is the best yoga school in Nepal if you want to learn other different yoga teachers training as well like 200 hours certified Yoga Training, 500 hours certified yoga training etc.

Location: Kathmandu, Nepal
Price: From $2,000 USD
Duration: 29 days
Styles: Ashtanga Yoga, Dynamic Yoga, Ayurveda Yoga, Hatha Yoga, Vipassana Yoga, Kundalini Yoga, Iyengar Yoga, Vinyasa Yoga

9. Moksha Passionate Yoga

If you’re looking for a training that fits around your schedule but still gives you a full island experience, Moksha Passionate Yoga has you covered. With a mix of pre-course online learning and a 21-day immersion in Koh Phangan, it’s a great way to ease into teaching without rushing the process. and supportive teacher training on the peaceful island of Koh Phangan. You’ll study in the jungle near waterfalls and beaches, surrounded by a conscious, welcoming yoga community.

This is a great option if you want both structure and freedom—with a mix of Kundalini, Hatha, Vinyasa, and Yin practices guided by compassionate, experienced teachers. Tip: come with curiosity, and expect to leave not just with a certificate, but with more confidence in your practice and path.

Location: Koh Phangan, Surat Thani, Thailand
Price: From $3,199 USD
Duration: 21 days (+ 40 hours online)
Styles: Yin Yoga, Vinyasa Yoga, Ashtanga Yoga, Hatha Yoga, Kundalini Yoga

FAQ about Kundalini Yoga Teacher Training

The post The 9 Best Kundalini Yoga Teacher Training in 2025 appeared first on All Yoga Training.