Here you’ll find some information about what we will be diving into. We use dialogue and examples in our teaching to make everything accessible.
 

CLASSICAL YOGA

Classical yoga, also known as Hatha Yoga, is the foundational physical form of yoga from which all other styles originate, such as Vinyasa, Ashtanga, Iyengar, Yin, and the basic exercises in Medical/Kundalini Yoga. Classical yoga offers the traditional postures (asanas) that strengthen and stretch the body, combined with deep breathing and relaxation. We work with foundational postures and breathing techniques that strengthen and calm the nervous system and balance the hormonal system. We stimulate the lymphatic system and support healthy blood circulation. You will receive a thorough introduction to effects, adjustments, variations, counterposes, contraindications/ precautions, and the use of props.

Within classical yoga we also find Iyengar Yoga, and you will get a taste of this approach through the use of props and support, even though a full training in Iyengar is its own certification path. Props allow people of all levels to enter positions correctly and achieve stretches that might otherwise be difficult. We also work with alternative postures that offer similar effects or gentle modifications.
 

BREATH AND POSTURES, ASANAS AND PRANAYAMA

What distinguishes yoga from gymnastics, exercise, and stretching is largely the use of breath and the emphasis on relaxation rather than force. This is perhaps the greatest shift many people experience, and it is often where a completely new meeting with the body—and with oneself—begins.
 

Breath and Pranayama:

The breath provides energy, balances the nervous and hormonal systems, and calms the mind, depending on how it is used. In yoga, breath and prana—life force—have been “researched” by humans for thousands of years: how different breathing techniques affect the body. You will learn this in the training and receive many practical techniques that can help both yourself and your students.
 

Postures / Asanas:

Postures, called asanas, strengthen, balance, and release different parts of the body, creating flow and energy, which supports optimal organ function and good circulation through muscles, joints, and the body’s various systems. All postures are practiced together with the breath, and we learn the breathing styles that belong to each form.

Variation and adaptation are essential. Every body is different, and at times we use props to make certain postures accessible for those who are stiff or injured. When I first came to Mandal as a young yoga teacher about 20 years ago, I didn’t meet only young athletes but mostly women aged 40 to 70. That is where the real learning began: how to make every posture accessible for every student regardless of their background. This knowledge is something I want to pass on to my students.

When we have learned the foundational postures, the creative work begins—variations, sequences, and personal expression. We will introduce our students to the various directions within yoga so that each person can practice in a way that aligns with their own inspiration. There will be personal one-to-one guidance so that students find meaning and inspiration in their home practices and can help adapt them. Students will learn to create their own yoga classes and programs based on the knowledge provided, while still practicing from their own creativity and inspiration.
 

Relaxation / Yoga Nidra:

It is in relaxation and rest that the body integrates the effects of yoga and other activities. In yoga, this is intentionally used and called Yoga Nidra. We guide participants into conscious rest through focus on the body or breath. We will explore different techniques, tools, effects, and the reasons this practice is an essential part of the yoga system.

This training focuses primarily on giving a strong foundation and deep familiarity with the classical postures from which all other yoga forms arise. We are fortunate to also have knowledge and training in Ashtanga, Vinyasa/flow, Yin, Kundalini, Medical Yoga, and even sling yoga, which we will introduce to students.
 

KRIYA, LIFESTYLE & AYURVEDA

Kriya:

Kriya in Hatha Yoga is a complete science of cleansing practices. Breath and yoga postures cleanse the body of toxins and waste by stimulating the lymphatic system, digestive tract, bloodstream, muscles, and joints. This promotes cellular renewal and the removal of ama (waste), and deep breathing supports strong oxygen intake. Yoga also includes cleansing practices for the eyes, nose, digestion, and more, called kriyas. You will be introduced to the basic kriyas used in the Hatha tradition.
 

Ayurveda:

Ayurveda teaches us to recognize and read our needs based on our constitution (prakriti) and the elements and forces of nature (doshas). We will identify our own body type and learn about the others, as well as receive everyday tips for balancing and regulating our health. Many people experience “aha moments” about themselves and others. This insight increases tolerance and understanding that everyone has different needs, and provides practical tools for helping clients both in lifestyle and yoga practice. Ayurveda also offers new perspectives for nutritionists and health coaches.
 

Meditation:

Meditation (Dhyana) is a state that nourishes us beyond time and space. It can be reached through various techniques and concentration practices (Dharana), and many have experienced meditation spontaneously without knowing it. What we in the West often call yoga—the postures/asanas—are traditionally only preparation for meditation. Likewise, meditation techniques (Dharana) are not necessarily meditation itself, as one can practice a technique without dropping into the meditative state. The practice still has positive effects and may eventually lead to meditation.

We will explore meditation techniques from various traditions: classical Vedanta, Kundalini, Mindfulness, and Buddhism.
 

PHILOSOPHY, YOGIC PSYCHOLOGY, HISTORY

We work theoretically with core concepts from the yoga tradition and explore ancient texts that contain wisdom still relevant for soul and mind today. Many topics are inseparable—you cannot study them in isolation—and we gain many insights from seeing how they interconnect. Ayurveda will also shed light on these themes.
 

Philosophy:

We go in depth with Patanjali, taste from the Vedas, the Hatha Yoga Pradipika, the Bhagavad Gita, and other classical Vedanta texts. We touch on the Heart Sutra and finally arrive at Neo-Advaita through videos, books, and dialogue.
 

Yogic Psychology:

Philosophy and psychology flow naturally together, but here we explore “the Mind” and its different aspects. We go systematically through each chakra, gaining insight into emotional and psychological patterns, as well as their physical correlations. We learn how these parts of us are always interconnected.
 

History:

Here we learn about those who walked the path before us—through thousands of years. Texts, stories, yogis, masters, and enlightened rishis up to our time today. We will explore literature and spark curiosity so each person can dive deeper according to their interest.
 

ANATOMY & PHYSIOLOGY

We will touch on anatomy in a simple and accessible way—it is a full field of study on its own—but we focus on what is relevant for yoga: how to activate muscles and understand the skeletal system. We study the hormonal and nervous systems in more depth, learning how yoga can help balance them. We also explore organ functions and the lymphatic and circulatory systems.
 

SOME PRACTICAL INFORMATION

What do you receive?

A 200-hour yoga teacher training is an introduction to a lifelong field of study. Still, you should feel competent to begin teaching after 200 hours, and I am confident we will achieve this together. We offer a broad gateway into yoga, while also ensuring a deep and meaningful understanding of the concepts so they inspire further exploration.
 

Teacher:

Lead teacher Ingeborg Helene Aanonsen has immersed herself in yoga for over 30 years and is committed to making traditional knowledge accessible using Norwegian language and connecting Western and Eastern perspectives. At the same time, there is much beauty in the cultural roots of yoga, and we will learn some relevant terms, language, and etymology.
 

Silence as practice:

During our gatherings, we will practice periods of silence—often until after breakfast, and sometimes between sessions.
 

Where?

The training takes place at our new retreat center in Engedalen, Mandal, Norway, where we live as yogis during the gathering of 22 days, with practice, teaching, and community from morning to evening.
All meals are included, ayurvedic, vegan, glutenfree, sattvic and adapted to the practice. Each student receives their own room and the opportunity to leave their everyday life behind to fully immerse themselves. We have dobbleroom for two, that can be booked directly at a lower cost. Make contact at pusterommet.mandal@gmail.com.
 

Investment:

The training provides tools you can soon earn back by teaching yoga.
It offers a health resource that keeps you well and enables you to support others in improving their quality of life.
The training costs 35,000 NOK, including Yoga Alliance certification (200h YTT).
Payment plans are possible through Klarna here on our website.

All gatherings, meals, and a private room are included in the 22 days. You may book your room for two-three days before or after the training.

 

How will it look like:

We offer a program of 6 days a week, with Kriya, Pranayama and Asana practice every morning, followed by Theory throughout the day: Ayurveda, History, Philosophy and Anatomy/Physiology. In the afternoons we again have Asana practice, with more detailing of the positions and benefits, adjustments and precautions. In the evenings we offer lighter lessons such as videos, dialogues, meditations, Nidra and conscious resting.

The seventh day is free, and you are welcome to practice by yourself in the morning. We will offer some local trips to the beach, out to the sea, on a boat trip, to the South-tip of Norway, etc., at a low cost or free. We also try to give everybody a chance to experience the breathtaking Preikestolen, which is a 3.5-hour drive from here, followed by a two-hour hike/walk up to the amazing view and two hours down. This trip will be provided at cost-price, and we will arrange some Norwegian food-packs for the journey.

You will have a Single room, and the place invites everyone into a retreat-mode with the silence of the woods. The days are long at this time of year (sunset at 21:30 – 20:30 in August), and you can walk to the local lake to swim with your new friends during the daytime break, or go for evening walks to feel the forest, swim, or chase a sunset.

We have a special focus on Ayurveda, and will give you insights into the Elements and Doshas, and how to relate to different human bodies in the connection between Ayurveda and Yoga. We will also spend time deepening into the seven Chakras, relating them to Asanas/Pranayamas, Psychology and, most importantly, the nervous system and hormone-balanse.

The food is according to Ayurvedic principles and leans on Sattvic qualities to support the practice of Yoga. It is gluten-free and vegan, although we will serve Ghee from cow on the side, and there may be some milk products available on the side.

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Warmly welcome!