The Five Important Niyamas of Yoga

Yoga is an ancient mechanism that has helped humans to evolve not only physically but mentally and spiritually over the ages. The niyamas are types of observances that guide us in improving our core selves. They comprise of contentment, self-study, surrender, self-discipline, and purity. These observances help in magnifying our vision and make us learn to be present at the moment. We have to practice these five observances every day to get the best out of them. If you are interested in learning these five principles then consider Inner Yoga Training for yoga certification 2020 course to learn yoga and excel in your life.

Santosha (Contentment)

We are living in a world that is constantly in a jittery mood and complains about what we are missing or do not have. Santosha signifies contentment, and it shows us to stop focussing on the outside and take contentment with what we have with us in the present moment. It makes us introspect our daily lives and reminds us to be thankful for things we do have, instead of finding dissatisfaction in every aspect of our lives.

Svadhyaya (Self-study)

Most of us aren’t aware of the workings of our minds and bodies. Svadhyaya which signifies self-study assists us in being a detached observer and study our conditionings and patterns that repeat related to our existence in all its facets. When one starts to peel the outer layers of the personality, they finally reach the core; this is a long process and requires a thorough study of self via strict observance.

Saucha (Purity)

The word saucha means purity. In modern times we have collected an excess of debris which is no good for us. This excess piles up and requires cleaning of mind body and emotions. The residues are damaging to our well-being no matter its kind. Saucha niyama tells us to cleanse our attention and keep it grudge free. It teaches us to stay in the living moment instead of wandering in the past or the future.

Tapas (Self-Discipline and Heat)

This term signifies self-discipline and heat. It enables us to get rid of our undesirable characteristics such as sloth, laziness ego and selfishness. Removing these obstacles gives enough provision for overall growth. Tapas niyama allows one to evolve exponentially and increases the potential of a person substantially.

Ishwara Pranidhana (Surrender)

The above term implies surrender. Surrendering is a critical aspect of this niyama as it helps us to identify the creative force behind the universal consciousness and life. The Ishwara pranidhana helps us to accept every moment with a welcoming heart. It asks us to let go of different attachments and move through life in a dignified manner.

Inner Yoga Training

If you are looking to become a yoga professional and learn the inner dynamics related to yoga, then yoga teacher training in Bali is the ideal option for you.

A Way to Attain Enlightenment: OM

Chanting of Om comes under the ancient histories of the world. The powers of Om have been recognized universally. The salient sound of Om is being chanted throughout the world from a long span of time. Considered as the ultimate source of enlightenment, it is possessed with highly beneficial qualities for both body and mind. Chanting Om aids in aligning the body and mind together, which turn leads to the attainment of peace. Several therapies are being practiced globally, which includes the relaxing of the human body by chanting Om without using the tongue. You can join the Yoga Teacher Training in Bali to have a professional experience of Yoga and relaxation training. The quintessential Om has the following benefits:

A Boon to Reduce Anxiety and Stress

Chanting of Om brings down the stress levels in a human body and relaxes the anxious mind. Consistent practice of chanting leads to a peaceful and more focused life. It is a way of meditating to attain inner peace and serenity.

Known to Increase Concentration

With the chanting of Om, one puts down all the distractions and misleading factors aside and starts focusing on the word. It leads to the achievement of focus and distracts you from being diverted.

Helps in Detoxifying the Body

Sufficient supply of oxygen and a balance circulation of blood are the key elements for a healthy body. The meditation of chanting Om assists in both. The breathing process deepens while chanting Om, which releases the harmful toxins of the body. It is believed that Om chanting leads to a youthful life.

Great to Improve the Working of Heart and other Body Systems

The proper blood flow is achieved by chanting Om, which in turn leads to balanced blood pressure and heart rate. The practice of chanting Om is known to reduce the symptoms of heart stroke and hypertension. It also regulates the digestive system of the body.

Aid for a Sound Sleep

When the mind is free from the worldly distractions, it leads to a relaxed and sound sleep. The prevailing scenario has lifestyles that are hectic and disturbs the normal functioning of the body. Chanting of Om maintains a balance and lets you have sufficient and relaxed sleep.

Cuts Down the Negative Thinking

Distortions in life can lead to a puzzling mind which reciprocates by becoming vulnerable to situations of life and act negatively. The consistent habit of chanting Om imparts positivity in the body and mind, which improves the ability to think and act accordingly.

Enroll in the Yoga Teacher Certification at Bali to become a learner of the benign Om sound and its benefits along with being a professional in Yoga.

What is so unique about the Mudras?

The Mudras are an essential part of meditation and yoga. They have plenty of uses and can help you maximize your potential by enhancing your capabilities. It helps to channel the energy upon the meditated subject. If you have been looking for a Yoga Teacher Training, then you have come to the right spot. These Mudras are special and unique; you can continue to read about them below.

Gyana Mudra (Psychic Gesture of Knowledge)

It is the most famous Mudra that is known to the world. You can see the meditators practicing this Mudra. It helps to improve the concentration and sharpens the memory. It is ideal for meditating to get insights about your personal life. This Mudra is best suited for gaining knowledge.

Buddhi Mudra (Psychic Gesture of Mental Clarity)

This Mudra is ideal for gaining mental clarity. It helps to improve communication and also assist in getting answers related to the subconscious. You can get intuitive answers related to your dreams and anything that puzzles you using this Mudra in meditation.

Shunya Mudra (Psychic Gesture of Void or Empty)

This Mudra can give you alertness and enhance your sensory abilities. It filters out the thoughts and purifies the emotions perfect for those who are suffering from emotional turmoil.

Prana Mudra (Psychic Gesture of Vital Air)

The prana Mudra is one of the most essential Mudra s as it deals with the life force or the prana. It is the life energy that is present in all the living creatures. This Mudra can help you awaken the dormant power inside of you and make you aware of the prana that surrounds you.

Dhyana Mudra (Psychic Gesture of Meditation)

This gesture can be found in most of the Buddha poses. It gives you the ability to go into the deeper and profound meditation maximizing your concentration. It helps to bring tranquillity and peace to the one who practices it in meditation.

Surya Mudra (Psychic Gesture of Fire)

This Mudra is ideal for increasing the fire element inside the body. Since the core temperature gets increased here, one can easily ward off the cold. It can also assist in reducing the heaviness present in the body.

Apana Mudra (Psychic Gesture of Life Force)

The Apana Mudra is perfect for those who want to improve their digestion, not only physical but mental and emotional. It is known to ward off the evil that exists in the environment and keep the body protected.

Ganesha Mudra (Psychic Gesture of Ganesh)

The Ganesha Mudra can help you bring positivity and eliminate the obstacles that exist in your life. You can gain courage using this Mudra and help to place the attention into the heart chakra for opening your lungs and heart to the meditated subject.

Inner Yoga Training provides Yoga Teacher Training in Bali for yoga aspirants. You can get thorough, in-depth knowledge about yoga and become a professional at the end of the course.

5 Hatha Yoga Poses and their Benefits

Most modern yoga practitioners know that hatha yoga is one of the most common styles of yoga that is practiced nowadays – next to ashtanga yoga and modern vinyasa flow yoga. This post will unveil some of the most common hatha yoga poses and explain in detail how to practice them.

Read more about our 200hr Vinyasa Yin Yoga Teacher Trainings in Bali

Hatha Yoga explained


Hatha yoga is a branch of yoga that involves the physical practice of yoga asanas (postures), pranayama (breathing techniques) and meditation (dyana). Also meaning willful or forceful, hatha is often seen as the yoga of activity. Translated from Sanskrit, “ha” means sun and “tha” means moon. Therefore, hatha is the practice of balancing both, the solar and the lunar energies within you.

Hatha yoga includes most of the other styles of yoga that we know: the modern style of hatha was popularized in western world by Krishnamacharya through forms such as ashtanga (Pattabhi Jois), vinyasa (T.K.V. Desikachar) and iyengar Yoga.

As such, there is no set definition on how a hatha class looks like. Attributes that can be related to a typical hatha practice though can consist of hatha yoga poses, that is held for several breaths. This creates a slow pace exercise which can get quite intensive. Contrary to a flow style class – such as ashtanga or vinyasa yoga – where asanas are mainly held for a brief moment and where transitions from one posture into another are more smooth creating a merging character.

Read on: Yin Yang Yoga


Hatha Yoga Asanas explained

With all postures mentioned in this article, the most important thing to know is: No teacher and no advice that you find on the internet can tell you what is best for you if it doesn’t feel good for you. Always listen to your own body what feels correct and best to you.

1. Downward Facing Dog Pose (Adho Mukha Svanasana)


One of the most famous asanas in a hatha practice is downward facing dog pose. Downward facing dog or ado mukha svanasana is main part of a typical vinyasa sun salutation flow, also known as surya namaskar.

Benefits of Downward Facing Dog Pose

Downward facing dog pose increases the blood flow as well as oxygen levels in your brain. Doing downward dog correctly, it helps with opening your chest and shoulders as well as strengthening both your arms and your shoulders. The pose also stretches the back of your legs and your spine.

How to practice Downward Facing Dog Pose

Place your hands and knees on the ground, both hip width apart with your knees right below your hip and your palms underneath your shoulders firmly grounding onto the floor. Spread your fingers so that your middle finger is pointing straight ahead. Keep your neck straight while gazing down to a point in the middle between your hands.

While exhaling, start engaging your core and slowly lift your knees away from the ground. Simultaneously, press your palms even firmer onto the ground so that your torso is lifting and your chest and shoulders start to open.

Keep your legs still bend, and allow your chest to open deeper while maintaining engagement in your core so that you’re not dropping with your ribcage. If you feel ready, now can be a good time to slowly straightening your legs even more and allowing your heels to touch the floor while maintaining the openness in your chest. Only straighten your legs to a level that it is creating a nice stretch in your hamstrings without overdoing It. Draw your navel towards the spine and try lifting your pubic bones even higher. Your gaze is pointing towards your legs and your palms press into the mat.

2. Cobra Pose (Bhujangasana)


Benefits of Cobra Pose

Cobra pose stretches the whole front line of the body, creating a deep opening of the chest, shoulders, and the hip flexors as well as an opening of the intercostal area.

How to practice Cobra Pose

Cobra pose works towards an even bend in the whole spine, and – with the support of your abdomen – a deep stretch in the front body.

To start with cobra, lie down with your belly onto your mat. Place both of your hands next to your ribcage. Slightly hung your elbows in. Keep your legs straight – a little bit more than hip-width apart with the top of your feet placed on the floor.

Activate your abdomen to support your lower back in this quite intense backbend. Firmly press your pubic bones onto the ground, which again helps to support your lower back, which is crucial in this pose!

With your inhale and with the engagement of your abs, start lifting your chest with your sternum reaching up and both of your arms slowly straightening. Keep your core engaged while allowing the breath to flow in and out.

Tipp: Imagine a slight pull of your palms towards your upper body. It is important to keep your shoulders away from your ears and to draw your shoulder blades to your back. Don’t collapse with your lower thorax / ribs and lift your sternum up.

3. Warrior II Pose (Virabhadrasana II)

Benefits of Warrior II Pose


On a physical level, warrior II helps with strengthening your legs and to open your hips, shoulders and chest while helping with a straight and upward spine. On an emotional level, warrior II pose gives you confidence and a clear focus on into which direction you want to head into. If you have something In life that you want to work on, warrior II helps with giving you a clearer direction, more concentration, and a strong will to achieve those goals.

How to practice Warrior II Pose

Starting with a standing position at the front of your mat with your feet hip width apart. Step your left foot to the back of your mat. Thoroughly ground the sole of your left foot and press it firmly onto the mat with your foot in a 90 degree angle. Next, start bending your front leg into a 90 degree angle, with your knee pointing straight forward. Feel the front of your left hip opening and your right buttocks engaging. Your front knee is in one line with your front ankle: when gazing towards your front knee, you’ll still be able to see your front toes.

With a firm and strong foundation that you set through your legs, start directing your focus to your upper body: Straighten both of your arms so that they are in one line parallel to the floor forming a natural t-shape. Your front hand is pointing straight in front of you and your gaze follows your front hand. Your spine is upright and your core is engaged, but allow the curve of your spine to remain natural. Keep your shoulders are away from your ears. Repeat on the other side.

4. Extended Sideangle Pose (Utthita Parsvakonasana)


Benefits of Extended Sideangle Pose

Extended side angle pose is an amazing posture to create more strength and agni (fire( in your legs and core. At the same time it helps with lengthening and stretching the whole side line of your body. This can be either on your left or right, depending on the side that you are working on.

How to practice Extended Sideangle Pose

An easy way of entering extended sideangle pose is from warrior II pose. Place you feet hip-width apart, keep your front leg bent in a 90 degree angle with your knee pointing straight forward and your upper leg parallel to the floor. Create a nice and stable foundation with your back leg straight and your back foot placed firmly on the floor in a 90 degree angle.

Next, place your front arm onto your front thighs. As a result, your torso will create a diagonal line. Don’t collapse here by engaging your core muscles, so that your torso can almost support itself without using your arm as a foundation. Start raising your back arm up and over your head. If you can, either gaze straight ahead or up towards your from arm. Repeat with your other side.

5. Half Lord of the Fishes (Ardha Matsyendrāsana)

Benefits of Half Lord of the Fishes Pose

Half Lord of the fishes pose, also known as half spinal twist pose, helps with increasing abdominal fire and improves organ function.

  • Twists improve spinal flexibility
  • Exercises that are focusing on rotations generally improve organ function, especially function of liver and kidneys
  • Rotations of the lower spine also increase the abdominal fire – digestion and metabolism improve.
  • Twists also help with stress relief by calming the mind and nervous system

How to practice Half Lord of the Fishes

To practice half lord of the fishes, sit down on the floor with both of your legs straight in front of you. Bend both of your legs and start with your right side: Slide your left knee under your right leg, your left knee is pointing forward and your left foot is placed next to your right hip.

With your exhale, use your core to slowly rotate your torso towards your right. Place your right palm behind you on the floor, your left hand takes hold of your right knee or you can simply place your left elbow outside of your right knee, with the palm pointing away from you. Your gaze follows. With every inhale lengthen your spine and get tall in your upper body. With every exhale, see if there is a little bit more space that has been created which allows you to twist even further. Repeat on the other side.


Hatha Yoga Poses and their Benefits

Likewise to many styles of yoga, the aim of having a regular hatha yoga exercise is to create a healthy body, mind and soul which allows us to connect with our higher self. Combining both a physical practice of the poses with breath, creates an awareness in movement of the body as well as a mental focus. Ultimately leading to a body that is aligned, balanced and a mind that is calm is an ideal preparation for meditation.

Using hatha yoga as a holistic exercise, its health benefits mentioned above will result in better sleep, less stress, improvement of fitness, increased organ functions, and an overall healthy self. Creating a regular exercise of hatha yoga poses will help you to adapt the benefits you receive on the mat to your daily life.

Create your own Yin Yoga Sequence for better Sleep and lower Stress levels


See our 2020 yoga teacher training courses in Bali

Yin Yoga Teacher Training

What are the qualities of yin and yang and why do we experience a lack of yin-qualities in our modern world? How could you and others benefit of deepening increasing your yin-qualities in life with a yin-yoga-teacher-training? In this article we are going to unveil some pretty interesting facts about what you will learn as a yin-yoga-teacher that might first sound new to you but make sense on second thought.

Yin and Yang Elements


Yin Teachers Training

According to TCM, yin and yang are two seemingly opposite pieces that complement each other to form a universal whole.

Some of those characters that best describe yang are achievement, power, force, strength, heat, and simply the act of doing something. Yang can thus be related to our male energy.

Yin, on the opposite, has very soft and more female qualities such as receiving, letting go, being related to the moon, darkness and the mysterious. These qualities can equally be transferred onto the practice of yoga (asanas).

On a physical level, yin-yoga is about releasing tight muscles and tissue that has built up through too much activity and tension in our body. Therefore, yin-yoga rather targets fascia which is the connective tissue. Often tight, we can work with our fascia easily when allowing more softness and slowness in the practice. Yin-yoga is about melting into a pose without aspiring to go somewhere and this might take time. With the practice of yin-yoga, we aim to add more balance to our overactive life.

Read more about yin yang yoga

Yin Yoga – A missing Link in a Yang-oriented World?

Are you one of those persons who constantly feels tired and stressed? Are you working hard in your trainings to get fitter, leaner or to build on muscles but feel you’re loosing energy instead of gaining some? You are not alone. In fact, our modern world is based on qualities like building muscles and strength. And even in most yoga styles, our mind is constantly tuned on achievement: ‘Get into this pose!’, ‘Why am I not flexible enough to do bridge pose?’, or: ‘I need to touch the floor in this forward fold.’

If you are a regular practitioner of yoga, you might have noticed how important it is to create balance not only in your daily life but also when it comes to yoga. If your vision is to help people finding more balance in their life, create a healthy counterpart to their stress-based routines, and help them to find more relaxation in their body, then a yin-yoga-teacher-training could be exactly what you’re looking for.

Read our Approach

The benefits of becoming a certified Yin Yoga Teacher


How to find out if Teaching Yin is something for you

Did you ever wonder which qualities you have more in your life? Do you always want to give 100%? Are you determined, feeling the need to be strong, always trying to be better and to achieve more in your life? Do you notice that even in yoga, you are constantly pushing yourself to a deeper stretch, a stronger pull or a deeper version of a pose?

Do you want to reconnect with yourself and your feminine energy? A yin-teacher-training helps you with finding that balance. Are you looking to transform your personality from being rigid and stiff in your body, to open up, becoming more soft and vulnerable? At the same time, you will gain true power and inner strength!

And do you strive to share those qualities with others?

What you will gain in a Yin Yoga Training

1. Deepen yin-qualities within yourself in a teacher-training

With a teacher-training, you have the opportunity to deepen your own knowledge and practice with yin-yoga. You will be learning new things about your own body, your emotions, how to take a step back, being more receptive with your body so to increase the yin-qualities within yourself.

2. Teaching yin will give you confidence

You will start feeling more confident as you get the opportunity to practice sequencing, teaching, and to interact in a group of like-minded people who share similar goals and values with you. You will find more strength by teaching yin in front of a class, to share your own voice. Let your very unique personality shine through as a teacher.

3. Sharing benefits of yin with other people – giving back

During a yin-yoga-teacher-training, you will gain the tools and methods to teach in front of people. You will be able to give back those wonderful tools and methods to other people all around the world. And sharing those to help others to find more balance in their life can be an incredibly fulfilling thing in your life.

Our Vinyasa Yin Yoga Teacher Training – what you will learn about Yin


You may wonder what a yin-yoga-teacher-training is all about and what you will learn in the process of becoming a yin-teacher. So let’s give you an example. Here is an outline of our program.

The Curriculum to becoming a Yin Yoga Teacher

In our vinyasa yin yoga teacher training, we will look at the two main yin approaches: The Paul Grilley 14 – 10 -7 method and the Traditional Chinese Medicine (TCM) approach discussing the meridian lines in the body and the five element theory.

The basics of learning how to teach yin-yoga naturally involves how to use your breath and mindfulness to surrender, listening to your body, and therefore to being able to open up and to creating space in your body. Main parts of the yin aspect will cover the modules of philosophy, anatomy and TCM.

1. Yin-Yoga Philosophy

  • Yin-yoga’s history: Yin-yoga roots in India, taoist yoga and beginnings of yin in the west with Paulie Zink, Paul Grilley and Sarah Powers.
  • Yin-yoga main principles: how can yin be distinguished from other forms of yoga such as vinyasa, ashtanga or hatha yoga.

2. Teaching Traditional Chinese Medicine (TCM) – Foundations

  • Learning about the TCM meridian system: How to use the energy channels and meridians to structure a class.
  • Five element theory: water, wood, fire, metal, earth. Learn more about five element theory here.
  • Functions of Qi in the body: Learning about the universal life fore and energy flow in the body.

3. Yin-Yoga Anatomy

  • Yin key poses: Learning the yin-system and core postures to deliver a yin-class and how to offer variations.
  • Appropriate usage of probs during yin-yoga: Learning how to use probs during a class, and how to offer alterations.
  • Learning about the fascia: Functional and structural anatomy of yin-yoga, learning about muscles and myofascial lines.

The module will also cover emotions, organ health, finding your emotional and physical edge and much more.

In our previous post we wrote down a Yin Yoga Sequence for better sleep and lower stress levels. If you haven’t already, check it out to get some more benefits out of yin-yoga.

Yin Yang Yoga

“Yang needs yin in order to exist, and yin needs yang in order to exist.”

Often, we keep on pushing ourselves in our life. No wonder – our modern daily life is based on qualities like achievement and success. All these qualities are associated to an energy known as yang in Traditional Chinese Medicine (TCM). After work, we often have an overload of yang-energy, because stress, multi-tasking, and taking no time for ourselves happens all the time. But even then, we keep on going. Society tells us we need to be strong, fit and build on muscles. So we join another power-yoga class or the HIIT class at the gym. According to TCM, if we want to stay healthy and balanced, to every yang side there is yin. Yin-yang-yoga aims to harmonize those two energies that have come out of balance in our modern world.

1. What is Yin and Yang?

Yin-yoga has become more and more popular in recent years. People are searching for a balance not only in yoga but in their life. To achieve a balance in life, we need both yin and yang.

Yin and yang are like two underlying forces that can build a universe as a whole. Both are within everything: In light and darkness, the sun and moon, life and death, black and white, night and day, in fire and ice. yin represents softness, passivity, darkness, the moon and our feminine energy. The yang part in us is powerful, fast, direct, strong, active and related to our masculine energy.

Yin Yang Yoga

2. Yin and Yang in Yoga

Yin-Yang-Yoga combines two seemingly opposite styles of yoga into one unique practice which has both: the benefits of yin with relaxation, gentleness and ease combined with dynamic movement and strength that we attribute to yang. Practice includes strength, dynamic and alignment with mindful flows and passive poses that are held for longer periods of time.

We strive to find balance not only in life but also in yoga. That is why we integrate those both elements into our trainings, which makes them unique in the world of yoga. Find out more about our Vinyasa Yin Yoga Teacher Training. 


“In peace there is strength and from peace comes strength.” (Confucius)

Initially called the ‘Daoist-Yoga’, yin-yoga allows students to move slowly and mindfully. When practicing this yoga-style, you will reach deeper levels of your body and you are mostly staying on a more passive level. This allows your energy to connect with the deeper structures of connective tissue, joints and the meridian system lying underneath the outer layers.

Paul Grilley – Yin Yoga Principles and Practice

Yin-yoga is mostly practiced in reclining or sitting postures. Although it can be taught in a number of ways, most times the practice asks to remain in a pose for several minutes, which allows to passively stretch, relax and melt into the pose. This has a calming and cooling effect on the body. Transitions between poses are done slowly and with consciousness allowing the positive effects this practice has on the body to unfold.

Yin-yoga has a lot of benefits and can help to heal your body.

Yin Yoga Benefits


  • The physical and mental relaxation in yin-yoga helps with stress reduction
  • Yin-poses lubricate the joints and increase fluidity in the fascia
  • Yin-yoga targets the meridians and regulates the flow of energy
  • During our yin-practice we work with our fascia (connective tissue) rather than with our muscles. Our fascia often gets stuck when we overwork our body or have injuries. Working with our fascia in yoga is a great way to reduce pain, improve movement and mobility.
  • Through yin-yoga, we can reach deep access to the body targeting the deeper levels
  • Increase of flexibility is another beneficial outcome of consistent yin-practices
  • Yin has the power to calm our nervous system


More than just being opposed to each other, yang-yin-yoga build two complementary pieces that are needed to build an integrative whole. When practiced, yang-yoga has an energizing character that builds heat inside of you.

Contrary to yin-yoga, yang-yoga ist targeting the superficial layers of the body while working on a muscular level. It is often found with popular yoga-styles such as vinyasa-flow-yoga, ashtanga-yoga and hatha-yoga – all being dynamic yoga-styles that can have a strong focus on building a combination of fire, heat and strength in the body.

Read on to find out more about vinyasa-yoga and its benefits.

Yang Pose


  • Yang-yoga strengthens the body
  • Consistent yang-practice tones our muscles
  • We need yang in our lives to give us more structure
  • Similar to yin, also yang builds a lot of inner strength
  • With yang-yoga, you will feel your breathing improving
  • Yang improves also the way prana (life force – breath) flows throughout your body
  • Yang-yoga is great for cardiovascular fitness
  • Rather than feeling exhausted after yang-practices, you will feel an energizing effect on your body

3. How do you benefit from doing ‘Yin-Yang-Yoga’ combined?

We need both forces in order to find back to our center. The most important benefits of yin-yang-yoga is to bring back balance to our mind and our body by incorporating both into one practice. This will result in stress reduction and a dramatic improve of health. There are three main benefits to practice yin-yang-yoga to take into account:

Yin Pose

1. Finding Balance

Principles of yin and yang can be transferred into so many aspects of our daily life. Whether it is finding rest after a busy day, integrating meditation into our morning routine, or to learn things like slowing down and doing less instead of more.

Combining both elements in your practice allows you to find that balance that you need to have a healthy life. Yin-yang-yoga has passive and active asanas alike and integrates pranayama and meditation. Those aspects are all combined to create that harmony and balance within a class.

2. Reducing stress

Finding a way to manage our stress in a healthy way is essential in our today’s life. Nowadays, success is mainly defined by yang-qualities such as achievement, power and performance. In the long run, this can lead to exhaustion if there is an overload of yang. As our nervous system is constantly active in a way that is unhealthy for us, signaling the body to relax and rest (= yin-energy) will give back energy that our body and mind needs to thrive instead of survive.

3. Increasing health

Yin-yang-yoga will help with slowing down our stress levels while at the same time integrating activity and movement into it. We find both qualities, ‘movement and rest’ in this yoga-style which has dramatic effects on our health. Our body finds everything that it needs in one practice: Chronic stress can be decreased and your health can claim back its power.

Finding balance through yoga

4. Where can you learn ‘Yin-Yang-Yoga’?

Whereas yin-yoga has become more and more popular in recent years, ‘yin-yang-yoga’ as a term is still new. There a few ways however that will guide you with finding your balanced flow:

Online and at home

If you are a more experienced yogi and familiar with both a yin and a yang-practice, why not create your own yin-yang-flow at home? Simply combine slow-pace sequences and long holds with elements of vinyasa and ashtanga that involve, strength, dynamic and alignment.

For yin-yang online yoga-classes, check out Eckhartyoga for more inspiration.

Yin-Vinyasa Yoga Teacher Training

As a way of creating balance and harmony in our lives and in our body, we designed a yoga-teacher training that celebrate the yin-and-yang-side that lies within each and everyone of us.

The Inner Yoga 200hr teacher trainings that are held in Bali offer a fusion of both vinyasa flow and yin-yoga. You will learn about the concepts of Traditional Chinese Medicine including meridians (energy channels) and the 5 elements within the body.

Find our more about Vinyasa Yin Yoga Teacher Trainings.

Classes at your Yoga-Studio

Unfortunately, it is still hard to find a class that is designated as a ‘yin-yang-class’. But most modern studios incorporate both either yin-yoga and / or vinyasa, ashtanga and hatha classes into their schedule. You will get both benefits of those yoga-styles by simply combining different classes into your weekly practice.

Yang Yoga

Learn how to balance your yin and yang with a yoga teacher training. Check out our exclusive 200 hr yin vinyasa yoga teacher training program on the beautiful island of Bali: Inner Yoga 200 hour yoga teacher training

Mudras you can use to balance your Elements

In one of our previous blog posts, we were outlining five of the most popular mudras that you can use in your own yoga practice.

Mudras are hand gestures or seals that can lead energies. Mudra means “that what brings joy”, where ‘mud’ stands for joy and ‘ra’ means to give.

In this article, we are going to explore a few more of those hand gestures which can help you find more balance and harmony by using the elements.

The five elements in Hinduism

According to Hinduism, there are five elements that are the basis of all cosmic creation. Those are fire (Agni), air (Vayu), space (Aakasha), earth (Prithivi), and water (Varun).

Each of our fingers represents one of the five elements:

  • Ring Finger = Earth (Prithivi)
  • Thumb = Fire (Agni)
  • Index finger = Air (Vayu)
  • Small Finger = Water (Varun or Jala)
  • Middle Finger = Ether (Aakasha)

Ancient Hindu philosophy says that those five elements are integral part of every human being. Yet, every body has a different balance of those elements: while some of us need more water, others might lack the element earth. The more balanced we are with those elements, the more health and wellbeing we gain. Mudras will help us to support our system and finding this balance.

1. Prithivi Mudra – Earth

Prithivi Mudra

What it does:

Prithivi in Sanskrit means ‘the vast one’. It also stands for the element earth. Accordingly, this mudra strengthens the element earth within you, which promotes healing and overall balance in your body. For example, prithivi mudra will help you in times of feeling unsettled while traveling, or to manage the feeling of unsafely and nervousness before a speech.

As this mudra is connected with our muladhara (root) chakra, it will also help in finding more grounding energy and connection with the earth. As a result, you will feel more safe, stable and secure when using this mudra in difficult times.

How to:

To practice prithivi mudra, touch the tip of your ring finger with the tip of your thumb while the other fingers are kept straight.

2. Surya (Agni) Mudra – Sun and Fire

Surya Mudra

What it does:

Known both as surya and agni mudra, this is the mudra of fire, heat and sun. It stands for energy in our organs. If we don’t have enough prana or life force to start something new, we can activate energy by using this mudra. Agni or Surya Mudra are also great to boost your metabolism, regulate your heat and increase your energy in cold and dark seasons.

How to:

Fold your ring finger into your hand so that its tip touches the base of your thumb. Next, place your thumb on top of the ring finger, giving it a light pressure. Keep the other fingers straight. The suppression of the ring finger (element earth) by the thumb creates a dominance of the element fire.

3. Vayu Mudra – Air

Vayu Mudra

What it does:

Vayu mudra aims to decrease the element air in the body. By regulating excess air in the body, it helps people who suffer from bloating and gas formation after eating. Practiced regularly, this mudra also supports a better blood circulation. By reducing air in the body, it also helps to soothe pain such as sciatica, gout or rheumatism. As vayu mudra is associated with vata dosha, it is supportive for vata type people.

How to:

Fold your index finger and place it inside the base of your thumb. Then, place your thumb on the back of your index finger. Doing this, the element air (index finger) is being suppressed by the element fire (represented by your thumb). Keep your other fingers straight.

4. Varun Mudra – Water

Varun Mudra

What it does:

Varun Mudra is called the “seal of mental clarity”. Varun is the Sanskrit word for water. A lack of the water element in the body often results in dehydration and dryness of skin, hair, eyes and mouth. Skin issues like eczema, psoriasis, or digestive problems such as constipation may appear. This mudra is believed to enhance the water element in your body, bringing back relief from above symptoms. Practicing this mudra also helps with blood related problems and liver disorders.

How to:

Lightly bring the tip of your little finger (water) and the tip of your thumb together while the other fingers remain extended.

5. Aakash Mudra – Ether and Space

Aakash Mudra

What it does:

Aakash means ‘recognize’ or ‘view’. By connecting our middle finger and thumb, we are bringing attention to the element ether and space and are aiming to increase this element: Aakash mudra creates a healing space within our body. It also activates our throat chakra which stands for self-expression, communication and speaking our truth. By creating more space in our body, the other elements water, air, wood and fire also get more room to expand.

On a physical level, practicing aakash mudra helps with overeating and with calcium and phosphorus absorption from diet. It releases tension and supports to detox our body.

On an emotional level, practicing this mudra helps with negative feelings, calms the mind and provides a feeling of completeness.

How to:

Bring the tips of your middle finger and thumb together creating a circle with those fingers, while keeping the three fingers straight.

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Mantras for your Yoga Practice and their Meaning

Mantras can be used during meditation, to open a yoga practice or for daily practices. They are powerful tools to focus, create vibrations in the body and to set an intention for a specific topic.

In this post, we will explore the meaning of some powerful mantras for healing, peace, love, protection, and for breaking bad habits and how you can use them in your yoga practice.

1. Ong Namo Guru Dev Namo (Adi Mantra)

Yoga Teacher Training Ceremony

Ong Namo Guru Dev Namo Is a kundalini mantra for protection. Translated, it means: “I connect with the cosmic energy and the sublime path that guides me from darkness into the light.”

Turn to the sacred within you and trust in you. Trust in your path that you have chosen. Trust your inner voice that says: There is so much more that awaits you. This mantra is a beautiful mantra to start your practice helping you to take the power of the universe and apply it to your practice.

This mantra is both meant to protect us and to connect us with our higher self and universal wisdom within us.

2. Lokah Samastah Sukhino Bhavantu

Yoga Mantras Meaning

Lokah Samastah Sukhino Bhavantu is a kundalini mantra that means “May all human beings and living creatures everywhere in this world be happy and free. May all my thoughts, words and actions contribute to this happiness and freedom for all.”

Find stability and peace within. This is a prayer of love away from your personal, egoistic self towards aiming for a more global wellbeing. Chant this mantra before your practice to radiate and share your love to the world around you.

3. OM Shanti Shanti Shanti

Yoga Openng Ceremony

OM Shanti Shanti Shanti is a mantra about peace. Shanti means peace. The first Shanti stands for personal, inner peace. The second one stands for peace in relationships. The third Shanti stands for peace of the whole world.

To put this mantra into practice, you may cultivate a peaceful mind by practicing mindfulness and meditation. Once you created a mind that is more in harmony and peace you will automatically be able to create more harmony for others alike.

4. Sa Ta Na Ma

Mala Mantra Chanting

Sa Ta Na Ma is a powerful kundalini mantra containing the seed sounds SSS, TTT, NNN, MMM, AAA. It is there to break through habits and behavioral patterns, to balance the two brain hemispheres, to bring the five elements of the body and the mind into harmony and to discover your purpose in life. Sa means birth, Ta means Life, Na stands for death, Ma is rebirth.

Also known under the name kirtan kriya, singing the mantra is said to activate the higher chakras and improve function of the pineal and pituitary glands.

This article might also be of interest for you: 5 Mudras every Yoga Student needs to know 

5. OM

Yoga OM Mantra

Om is the most famous mantra of all mantras. Read my previous article 5 Secret Facts about OM that will enrich your Yoga Practice to learn more about the mantra.

For thousands of years, the mantra OM has been used by buddhists and hindus as a symbol for the divine.

The sound of OM describes the primal sound of the universe and creates a seamless vibration that flows through the body from toes to the top of the head. Sing the sound of OM to center yourself, and to create inner peace and harmony within you.

6. Ra Ma Da Sa Say So Hung

Yoga Mantras

Ra Ma Da Sa Say So Hung is a kundalini yoga mantra for self and distance healing. Ra means sun, whereas Ma means ‘the moon’. Da means ‘the earth’, Sa stands for Infinity and Say for ‘You’. Finally So Hung means personal identity.

Yogi Bhajan states that this is probably one of the most powerful healing mantras that exists. Try this mantra if you want to send some healing energy to a beloved one or even to someone who is far away from you:

“For healing at a distance, this is the mantra. It cuts across time and space so you can send healing energy to someone thousands of miles away as easily as you can send it to someone across the room.”
-Shakti Parwha Kaur

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5 Secret Facts about OM that will enrich your Yoga Practice

As a yogi, we chant the mantra ‘OM’ during a yoga class to open and close the practice. We imitate our instructor by taking a deep exhale, which is followed by an inhale to then chant the sound of OM.

Yet few of us know what the mantra really is about. Getting more clear about the meaning of the sound of OM may help us to give it a deeper meaning and connection with the mantra. So let’s unveil some interesting facts about this mysterious word being one of the most respected and regarded symbols of the world.

1. ‘OM’ – the symbol

First and foremost, let’s clarify in short some facts about the symbol and meaning of OM. OM mantra is known as a mahamantra which means that it is a single letter mantra.

OM references to the three sounds ‘A’, ‘U’ and ‘M’, building the sound of AUM or OM when combined.

OM Mantra History

2. Origins of OM

OM is considered as the ‘king of mantras’. It is also given the name pranava mantra, meaning the sound of life and the universe. According to ancient texts, OM represents ONENESS. Oneness with the higher self and with the universe: The entire universe is thus seen as a composition of OM. On the other hand, OM is the representation of the individual soul, as a pure being made of consciousness.

Learn more about the history of Vinyasa Yoga here. 

OM Mantra Symbol

3. Deeper Meaning of OM

OM is the overall sound and vibration of the universe. To get a deeper understanding of OM, let’s have a look at our different states of consciousness. The mandukya upanishad, which is part of the vedic scriptures in Hinduism, outlines the theory of four states of consciousness and the existence and nature of the soul and our higher self. According to mandukya upanishad, ‘OM’ is the only thing that existed, exists and will exists.

This is followed by the statement that all are supreme beings, and that those beings do exist in four stages of consciousness: The waking state, dreaming state, deep sleeping state and lastly our pure consciousness.

1. Waking State

The first stage, called jagrat, is referred to the letter ‘A’ in AUM with being the waking state. It has an outward perception.

2. Dreaming State

The second state as the letter ‘U’ is the dreaming state, called svapna. The perception is directed inward.

3. Unconscious State or Deep Sleep State

The third stage is referred to the letter ‘M’ as the deep sleep state, called susupti. It has no activity, nor experiences of the body and the mind.

4. The absolute State

The fourth state is known as the super conscious state, a state of tranquillity, soundless, stillness and eternal peace. In this state called turiyam, there is observation of the previous three stages. The turiyam state is said to be achieved by a combination of the ‘A’, ‘U’ and ‘M’ states, thus being represented in the word AUM or ‘OM’.

Want to learn more about yoga philosophy? This blog post could be interesting for you: The eight limbs of Yoga explained

OM Mantra Symbol 2

4. Health Benefits of OM

The benefits of ‘OM’ can be therapeutic, spiritual and psychological: OM soothes the mind and slows down the nervous system by slow exhalation, controlling and relaxation of the breath. OM has the overall vibrational effect of the body and the organs: All organs are positioned above our hip region, which are then being activated by producing the sounds of A – U – M.

5. Spiritual effects of OM

By chanting the mantra ‘OM’, we are preparing for the higher state of consciousness and the universe. The vibration created by the chanting builds positive vibrations around you. When chanting ‘OM’ in a group, those positive vibrations will charge up the entire setting and environment around you.

OM aims to remind ourselves to look within and answer fundamental questions about the meaning of life and who you truly are.

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Saucha: A guide to practice Purification

In our last post 5 best yoga detox poses, we discussed a way of detoxing our body through yoga asanas. We introduced some great poses that you can do to help your body getting rid of all the toxins that accumulated over time. As cleansing is seen as an essential part in yoga, we are going to talk about Saucha in this post. Saucha is seen as one of the main elements that a yogic lifestyle involves. It is the first of the Niyamas: personal observances. Niyamas are part of the eight branches that Patanjali outlines in his Yoga Sutras as being the essential steps towards samadhi or spiritual fulfillment. Read more on Patanjalis eight limbs of Yoga.

Translated, saucha means purity or cleanliness of our body and our mind. To reach that cleanliness in a holistic way, we are going to introduce to you some of the best ways to practice saucha in your life.

5 best ways to practice Saucha

Saucha through cleanliness at home

Holding onto things and having a mess at home also often represents a state of mind, that is confused and disorganized. Whereas a clean home not only means having everything bright and shiny, but also to be mindful with possessions, carefully choosing what you need and what you don’t need.

Great habits of a regular saucha practice at home is making your bed every morning, allowing natural light to enter your home, having things organized and creating a zen-like space that is making you feel comfortable, cozy and at home.

Purification of the mind

Purification of the mind means being mindful with where we place our energy at. But also being conscious with what we feed our mind with. Keep in mind: ‘Where focus goes, your energy flows’. Thus said, especially social media and television nowadays easily leads to distraction. Distraction like this can be like food for our mind with no nutritional value.

Where focus goes, energy flows.

Also, carefully choosing the people we surround ourselves with – as some say: ‘we are the average of the 5 people we spend most time with’. Choosing what and who we want to spend our time with can be challenging and needs discipline. Sometimes it is also just not possible due to external factors that we can not really influence. Yet, saucha for your mind saves us energy for a more effective use of our creative potential.

Helpful tools are using affirmations, meditation, practicing gratitude and cultivating pure thoughts with good intentions.

Purifying through a healthy diet

What you put into your body is who you become, right? Maybe not that easy, but what we eat and drink every day is how we will feel like, how much energy we have, and how healthy we are.

Purification through food doesn’t need a juice cleanse or detox week. It can be practiced daily by eating mostly organic, unprocessed and clean food containing lots of greens and vegetables loaded with nutrients. Also, try avoiding processed food as it often contains preservatives, pesticides and additives. As a consequence, our bodies have to work harder to get rid of those toxins.

Developing a habit to enjoy that intake of fresh, colorful food which nourishes your body, mind and soul helps. At the same time enjoying life and not stressing too much about eating 100 % ‘perfect’ and clean. Your body will forgive you an occasional cheat day.

Some healthy routines that keeps your body glowing and your energy flowing:

  • Drinking warm lemon water in the morning
  • Flush your body with enough water every day
  • Occasional juice or water fasting. If you want to give yourself a reset, feel stable enough and are not dealing with eating disorders at that time
  • Avoiding alcohol and cigarettes

Eliminating environmental toxins

In our western society, we are flooded with toxins. Those toxins are either surrounding us externally, or that we intake through our diet, respiratory system, skin or even mentally. Practicing saucha, can have a massive impact on your overall health and well-being.

Environmental toxins are chemicals and substances that cause disease and disrupt sensitive systems in our bodies. But where to look for when the goal is to eliminate environmental toxins? Well, we could all stress ourselves being surrounded by so many environmental toxins like air pollution, plastic, BPA, pesticides, aluminium, electromagnetic pollution and chemicals in our skin products.

And it is fair enough to say that those things should be taken seriously. What we can do is being more mindful with what we put on our bodies using organically certified skin care or natural cosmetics without chemical additives, equip our home with plants, avoiding to buy plastic material and packaging. To allow our bodies times off from electronic devices to reduce electromagnetic pollution and to buy more at local farmers markets or organic grocery stores.

Saucha in your yoga practice

Lastly, our yoga practice can be a great way to practice saucha. Start your practice with a clean body. This shows a sign of respect and self-care not only for yourself, but also for the other students around you. Make it a ritual of cleaning your mat after the practice and organize the space around you in a clean and zen-style way.

Physically, practicing saucha can be done by various means through mudras, mantras, pranayama (e.g. Kriyas), and of course the practice of physical movement. Read on for the best Detox Yoga Poses to cleanse your body.