Yin/Insight Yoga Teacher Training (100 Yoga Alliance Hours) With Sarah Powers


Map of Koh Samui, Suratthani
55/20-24 Moo 4, Namuang, Koh Samui, Suratthani, 84140, Thailand
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Tuesday, 26 Jan 2016 to Saturday, 6 Feb 2016
US$3509 per person
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Course Description

This course is intended to deepen one’s understanding of the experiential, philosophical and practical application of yoga and meditation. It is intended for those with at least 2 years of practice or more, and is an essential part of a larger, 500 Yoga Alliance hours training in Insight Yoga.

This intensive will deepen one’s ability to teach both a receptive Yin style and an active flow or Yang style of yoga with an interest in promoting a conducive inner environment for meditation. Please come with a basic understanding of the practices, and a strong interest in committing to the further exploration of both yoga and meditation.


The physical discipline of Hatha yoga centers on the harmonious embodiment of postures. How we practice these postures (our state of mind) is as important as which asana we choose and how we orchestrate them. Join Sarah to explore and refine your understanding of how to bring these passive and active yogic shapes alive within you. Sarah will focus on the combination of inner (breath, energy channels and mind training) and outer (cohesion within the bones and muscles) alignment, as well as the use of touch to assist yoga practitioners in finding an integral aliveness within yoga postures. The main emphasis in the yang yoga section will be to discover how to use hands-on ‘adjustments’ to bring a greater awareness to the stable part of the pose, allowing the rest of the body to discover where there may be enhanced capacity for movement.

In this training we will explore:

  • Yin Yoga- how, why and when to practice this style safely and effectively
  • Organ health and Yoga practice (sequences for the kidneys, liver, etc.)
  • Balancing the Yin style with a Yang practice to support structural strength and stability
  • Proper physical alignment in active postures
  • The primary focus of ujjayi breath in asana: length, depth and direction
  • Mindfulness in asana
  • Sequencing of postures for various levels, from the beginner to the intermediate
  • How to assist those with injuries
  • The use of touch and hands-on adjustments
  • Skillful verbal communication
  • The teacher/student relationship
  • Committing to a personal practice
  • Subtle body anatomy according to Yogic and Chinese philosophy
  • Meridian Theory and Chinese Medicine
  • Buddhist Psychology and emotional maturity

Pranayama is the expansion of the life force through breath regulation. It is the profound practice of circulating and redistributing prana in both the physical and subtle body through various breathing and visualization practices.

  • Overview of Pranayama practices:
      – Kumbhaka (breath retention)
      – Nadi Shodhana (alternate nostril breathing)
      – Kapalabhati (breath of fire)
  • exploring Pranayama in Yin Yoga
Mindfulness Meditation

The essence of a committed yoga practice is meditative focus and awareness. Developing and sustaining a formal meditation practice can be a continual source of insight, rejuvenation and compassion. Meditation practice begins with stabilizing our attention in a relaxed yet vivid way. This practice is called Shamatha. As one’s concentration develops, we can begin to inquire into the nature of our experience and our own minds. This is the practice of Vipassana, or clear seeing. As teachers, developing attentional balance and self inquiry not only amplifies our capacity to teach from our own experiential insights, but allows others to feel safe and inspired to deepen their own inner journey in our company. We will discuss and develop Buddhist Mindfulness meditation (Sati Patthana–The Four Foundations of Mindfulness), with an emphasis on how to share these practices with others.

Observation of Silence & Usage of Technological Devices

The training will focus on the intersection between organ and meridian health through yin yoga, having an inner (yin) focus in your yang (active) yoga, and developing and teaching a mindfulness meditation practice both in yin yoga poses, and in a seated practice. Please come with a basic understanding of the practices (having read Sarah’s book Insight Yoga), and a strong interest in committing to a personal meditation practice, and the further exploration of the contemplative aspects of yoga.

To support the learning of mindfulness, there will be daily observation of silence from morning till noon and 2 days of full silence during the training.
As in ancient times, this is an intensive retreat to not only learn new methods, but to cultivate qualities of being. This is also an opportunity to take a journey away from one’s daily responsibilities, preoccupations and worldly events. With this in mind, we ask everyone to stay off their computers and phones while on retreat in order to genuinely connect with the material in a less distracted inner and outer environment. This will undoubtedly deepen everyone’s experience. We feel unplugging from technology in retreat life is essential and will ultimately be appreciated by everyone by the end of the retreat.

Residential Program

This course is an immersion into ideas and principles that require thought and reflection. To minimize distractions during the training, students are not allowed to bring family members into the resort, refrain from scheduling tourist activities, or making alternative room and board arrangements. For students who would like to explore Koh Samui for their holidays, please do so either before or after the training. You may email Apple at: info@centeredyoga.com for extra night stay and extensions.

Required Readings

Students are required to read beforehand and bring with them the following textbooks:

  1. Insight Yoga by Sarah Powers
  2. Yin Yoga: Principles and Practice by Paul Grilley
  3. Mindfulness in Plain English by Bhante Gunaratana
Suggested listening and viewing:

Yin Yoga (CD) – Sarah Powers

Insight Yoga (DVD) – Sarah Powers

Earth: Balancing Yin Energy (DVD) – Sarah Powers

Heaven: Balancing Yang Energy (DVD) – Sarah Powers

Yin & Vinyasa Yoga (DVD) – Sarah Powers

Anatomy for Yoga (DVD) – Paul Grilley

Yin Yoga (DVD) – Paul Grilley

Assignment and Certification 

Upon achieving 100% attendance in this course and writing a 2-3 page assignment paper (after the training), participants will receive a 100-hour certificate of completion which can be used toward Insight Yoga certification and/or Yoga Alliance certification.

  • 2 year’s yoga practice

Included for US$3509 per person


Please check www.samahitaretreat.com for pictures of room types.

Deluxe One Bedroom Suite (with separate living room and kitchen)

Couples only : US$3895 per person

Semi Private Superior Room Queen Bed

Single : US$3940 per person

Couples : US$3509 per person

Semi Private Room (separate bedrooms with individual private entrance but with one shared bathroom in the middle hallway)

Single : US$3725 per person

Share Two-Bedroom Loft (split-level room with one shared bathroom in the lower level)

Twin-sharing : US$3509 per person

Tuition fee includes:

– 10 days tuition with Sarah

– 11 nites room accommodation (check-in: 27 Jan, 2pm onwards, check-out: 7 Feb, before 12pm)

– 3 buffet meals a day (28 Jan – 6 Feb only)

– Welcome dinner (27 Jan)

– Departure Breakfast (7 Feb)

– training manual


Three healthy vegetarian meals plus one fish item are served daily in buffet style. Should students need to occasionally deviate from the buffet, they are free to order from the a la carte menu.


Students who opt for twin-sharing accommodation, if you are sensitive to light noises and snores, please bring your own ear plugs. Please note that your personal privacy will naturally be compromised when you room-share. We will not be responsible for any disruptions to your sleep unless you opt for a single room. Students who have a snoring tendency, we recommend that you opt for a single room. Single rooms are limited and based on availability. Once all single rooms are sold out, students are to opt for twin-share accommodation.


To register, please fill up the attached form and email it back to us. We will review your application and inform you if a spot is available. An info sheet for the training will be sent to you once payment is received.


Once your registration is accepted, we will send you the payment details and you are to make a deposit immediately in order to secure a spot. We do not reserve spots even if we have received your application. A spot is confirmed only upon receipt of the deposit.

1st deposit (US$1000) : upon registration

Balance payment : 1 Aug 2015

Cancellation/Refund Policy

Before 26 October 2015 : Full refund less $200 cancellation fee

From 27 October 2015 : 50% refund

From 27 Dec 2015 : No refund

No refunds will be made for failure to attend or failure to complete the training. All refunds will be processed within 2 weeks following a program. All refunds will be made in the form of wire transfer, after less all bank charges borne by the participant. The Institute’s cancellation policy is firm.

Limitation of Liability

The Insight Yoga Institute cannot be responsible or liable for any injury, loss or damage of property, or disruption of any program due to circumstances beyond the control of The Insight Yoga Institute.

Schedule / Itinerary

The Daily Schedule

27 Jan

After 2:00 pm Check in
6:00 pm Dinner
7.30 pm Group Orientation


28 Jan – 6 Feb

7:00 am – 7:30 am Meditation (with Ty or assistant)
7:30 am Breakfast (Observation of silence)
9:00 am – 12:00 pm Training
12:00 pm – 4:00 pm Lunch and Short Break
4:00 pm – 7:00 pm Training
7:00 pm Dinner
8:00 pm Evening meditation (with Ty or assistant)


7 Feb

Before 12:00 pm Check-out of hotel (breakfast will be provided)


Each day will include 2 hours on Yin Yoga, 2 hours on Yang Yoga, and 2 hours on Mindfulness Meditation