Sundari Integral Yoga© Concept
Discover a yoga path that goes beyond postures—one that awakens balance, clarity, and inner peace. At Sundari we unite ancient wisdom with modern living to help you harmonize your body, mind, and spirit and reconnect you with your true Self.
In today’s fast-paced world, many of us feel the call to reconnect, to rediscover balance, clarity, and the deeper meaning of life. Yoga, in its essence, is more than physical practice; it is a complete path of transformation that awakens the harmony between the body, mind, and spirit.
At Sundari Integral Yoga©, we believe yoga is not something separate from life, but a way of living fully, consciously, and joyfully. Our programs and retreats are designed to help you to realign with your true Self, and experience the timeless wisdom of yoga in a way that supports your modern lifestyle.
It is known that all the yoga paths lead ultimately to the same destination, to discover within yourself the true and the ultimate nature of the Universe: the Self. As defined by its founder, Sri Aurobindo, the goal of Integral Yoga is to become aware and to harmoniously integrate in your life the physical, mental and spiritual aspects of yourselves: “The transformation of human conscience into a supra conscience is the final stage in the Integral Yoga, enabling the birth of a new individual, capable of living a Divine life, here, on earth.”
Our yoga programs and retreats are grounded on an efficient integration of the main branches of yoga. Combining the traditional forms of yoga, our programs are aiming to balance, harmonize, purify, and strengthen your body, mind and soul. Through the correct combination and practice of these yoga techniques, you may find your way to health, mind control, and peace with your Self, with the world, with the nature. Into our school, the authentic concepts of the traditional yoga are adapted to the modern life style. The postures, the breathing, concentration, and meditation techniques are gathered in a complete science of self-discipline that everybody can join, regardless age, gender or level of fitness.
Many of tensions and fears spring from a basic misconception of who you are. In times of stress in your live – whether the cause is a change of a job, the break-up of a relationship, or giving up smoking – the daily regular integration of the yoga practice can provide a port in a storm, offering you the needed sense of security and continuity. By learning to discover and understand your profound nature, you become able to keep your serenity and equanimity in any vicissitudes of life.
And when you are already healthy, happy, and blessed with daily joy, the Sundari Integral Yoga© programs may provide you an ideal space to preserve and amplify this state of well-being and harmony for your entire life, offering you ancient and modern methods to explore and discover the unexpected beauty emanating from the new dimensions of a meaningful existence.
MEDITATION
Meditation is one of humanity’s oldest and most universal practices, found across cultures and spiritual traditions. In the Upanishads, the Sanskrit word dhyāna refers to contemplation and inner stillness; in Latin, meditatio means to think or reflect deeply. Despite many forms, all traditions agree on one essence: meditation is the art of quieting the mind to discover a deeper truth within.
At its core, meditation is a spiritual path—the awakening union with the Self, the cultivating insight, or the opening of the heart to the Divine. In traditions like Hinduism, Buddhism, Christianity, or Sufism, meditation is revered as a way to transcend ordinary thought and experience higher states of awareness. For others, it is a powerful practice for mental clarity, emotional balance, and physical wellbeing—a tool embraced today by psychology and neuroscience for reducing stress, anxiety, and depression.
Meditation is both simple and profound: it is the practice of intentionally focusing the mind to cultivate awareness, presence and inner peace. Science describes it as training attention and calming the nervous system; spirituality describes it as a path of transcendence. In truth, both meet in the same stillness, the Stillness of your true nature.
At Sundari Integral Yoga© School, we believe meditation is not about forcing the mind, but about gently guiding it toward silence. A quiet mind becomes the doorway to serenity, clarity, and ultimately to Self-revelation—the experience of your true essence.
General benefits of Meditation
Meditation Types that we use at our school
At Sundari Integral Yoga© School we synergistically integrate different meditation techniques, like: Hridaya Meditation, Vipassana Meditation, Laya/Nada Yoga Meditation, Mahavidya Meditation, Daoist Meditation
Hridaya Meditation
In Sanskrit, Hridi Ayam means “he is in the heart” and Hridaya, generally speaking, means “heart”. Hridaya Meditation is a way of revealing our fundamental essence, the Supreme Self – Atman, or the “Spiritual Heart”.
Integrates three approaches: bringing the consciousness in the Hridaya space; awakening the Witness Consciousness – the awareness of the awareness itself; using the introspection with the Self-enquiry about the question “Who am I?”
While using these tools, Hridaya Meditation finally goes beyond them, becoming a natural way of celebrating the Freedom and the Joy of our Real Being. We consider this Self-revelation meditation as the most important and efficient path to the Divine Reality, the Supreme Self, Atman.
Vipassana
Vipassana is a meditation technique that is used mainly in Zen and Buddhist traditions. Consists mainly in a non-judgmental self-observation meditation focused on insight ,”vipassana“, into the true nature of reality, particularly its impermanence.
Its uniqueness consists in the fact that it has no specific object of meditation. It reveals, awakens and amplifies the superior consciousness of the practitioner, gradually leading to a state of perfect serenity and equanimity.
This meditation practice cultivates awareness, self-control, and compassion, leading to great peace and wisdom.
Laya/Nada Yoga Meditation
The Laya yoga meditation allows the subconscious part of the mind to become conscious. You arrive at this result by making the conscious experience of a thought which has the first stages of its development in the subconscious. The results obtained permit the direct verification of the accuracy of the process. You instantly begin to feel liberated from tensions, restlessness, and mental fatigue. The considerable growth of inner wellbeing, the amplification of energy, the state of unusual clarity of thought, and the infinite self-confidence, are some of the clear experiences which justify the positive foundation of the expansion of the conscious spirit.
Nada Yoga is the best of all forms of Laya Yoga. The term nada comes from the Sanskrit root nad, which means “to flow.” Nada represents a subtle sound that brings the flow of dissolution to individual consciousness – when the mind is constantly focused and fascinated by the subtle sound of a shot/bija mantra. Through the emission of a sound vibration – mantra, the fusion with macrocosmic energies awakens extremely refined perceptions into your consciousness field. These subtle perception of the macrocosmic energy becomes perceivable at the mental level each time deeper, emerging the consciousness into the stillness of is Divine Essence.
Mahavidya Meditation
In Sanskrit Maha means great and Vidya means knowledge, wisdom, or science.
So, Maha Vidya means “the great wisdom”. In Hindu philosophy, especially in Tantra, the Dasha Mahavidya are the Ten Great Wisdom Goddesses – forms of the Divine Mother. Each Goddess represents a path to spiritual knowledge, transformation, and liberation. Each Goddess is a cosmic principle—not just a deity but an embodiment of The Universal Truth.
In essence, The Maha Vidya Meditation is the Tantric practice of meditating on the Ten Wisdoms, each one offering the experience of a different aspect of the Cosmic Truth, in order to awaken in you a higher awareness and guide you to realize the ultimate liberation. Mahavidya meditation involves contemplating, visualizing, or reciting mantras of a chosen Mahavidya.
It is not just a prayer, but meditation on Divine qualities like time, compassion, beauty, destruction of ego, etc. For example, Tripura Sundari is one of the Dasha Maha Vidya that awakens within you the sense of Beauty, Purity and Divine Love.
The Mahavidya path is seen as a transformative journey rather than just some single techniques. It brings spiritual wisdom beyond ordinary knowledge, awakens Shakti – the Divine Feminine Energy within. Each Mahavidya is a gateway to the Ultimate Truth.
Here, meditation is about internalizing these Divine principles to realize your higher self. Ultimately, all the Ten Wisdoms are seen as facets of the same Supreme Consciousness that are transforming your evolution from ignorance → to awareness → to liberation, moksha.
Daoist Meditation
Daoist meditation includes breathing and energy practices, like regulating the vital breath for energy circulation, visualization of your internal energy movement and stillness practices, that are unifing the body perceptions, the control of the mind, and the awareness of the breath.
These practices aim to cultivate inner balance, to harmonize the body, mind and spirit, and to reconnect with the abundant energy that awekens and nourishes the Self. Through the conscious external movement of the body, you search and find the inner stillnes of the Self – Wei WuWei: movement and no movement simultaneously. These types of meditation promote serenity, clarity and enlightenment.
Teacher Training at Sundari Integral Yoga© School
Transform your practice, deepen your wisdom, and step into the role of a confident, inspiring teacher.
At Sundari Integral Yoga© School, our Yoga Alliance certified Teacher Trainings – 200h, 300h & Children’s Yoga – offer a holistic path that blends ancient tradition with modern guidance, accessible to all levels, and designed to support both personal and professional growth.
If you feel called to deepen your personal practice, enhance your wellbeing, and share the transformative power of yoga with others, our Yoga Teacher Training Courses (YTTCs) are designed for you. Whether your aim is personal growth, professional teaching, or both—you will find a supportive, holistic path here.
Our YTTCs combine:
Accessible to all levels – from beginners to advanced practitioners, our programs are designed to be welcoming and inclusive, empowering every student to progress at their own pace.
Since 2015, Sundari Integral Yoga© School has proudly been a Registered Yoga School – RYS – with Yoga Alliance:
RYS 200 – Foundational 200-hours training
RYS 300 – Foundational and advanced 300 – hours training
RCYS – Registered Children´s Yoga School
Over the past decade, we’ve had the joy of certifying around 300 yoga teachers worldwide , who now share the wisdom of yoga across cultures and communities.
Over the past decade, we’ve had the joy of certifying around 300 yoga teachers worldwide , who now share the wisdom of yoga across cultures and communities.
Our teachings are rooted in the timeless traditions of Yoga and Advaita Vedanta, blending spiritual depth with practical tools for health, harmony, and resilience.
Upon graduation, you’ll be eligible to register with Yoga Alliance as a:
We believe yoga teaching is not just a profession, but a mission to inspire growth from the earliest years of life through to adulthood. That’s why we’ve developed comprehensive training pathways—from foundational adult yoga to the joyful art of teaching children.
Your journey as a yoga teacher begins here—with dedication, authenticity, and a community that supports your evolution every step of the way.
200 Yoga Teacher Training Course
Benefits
Lay the Foundation. Become the Guide.
A journey into the heart of yoga, where practice transforms into teaching.
The 200h Sundari Integral Yoga© TTC is your gateway into the world of teaching yoga. Grounded in practice, philosophy, and self-discovery, it equips you with the tools to lead others with confidence and authenticity. teaches the basic foundations, theoretical and practical, that are necessary for becoming a professional yoga teacher.
Whilst you will transform your life and fulfil your dream of becoming a Yoga Teacher, in your free time you may enjoy walks on trills through the serenity of the pine forest, toward the blue of the ocean. As an alternative, you may simply enjoy the beach and deep into the lagoon or play with the waves of the ocean.
Immediately upon graduation, you are eligible to register with the most trusted and recognized yoga teaching organization in the world – Yoga Alliance Organisation.
Highlights
- International valid certificate, that allows you to register with Yoga Alliance as a RYT200
- Comprehensive illustrated Yoga Teacher Manual, with more than 550 pages
- Theoretical and practical teaching methodologies for 88 yoga techniques – asana, pranayama, yoga nidra, meditation, and more.
- Excellent quality of teaching and one of the most competitive prices in Europe
- Ovo-Lacto-Vegetarian healthy food
- According to Gurukula tradition (living with the master), the accommodation is freely offered by the Sundari School, in twin bed rooms, with a private bathroom.
- Tai Chi – Dao Yin three hours workshop
- Small groups personalised training (max 10 students)
Add-On Wellness Experiences
To deepen your journey, we offer personalized add-ons designed to support your growth and wellbeing. These optional experiences can be integrated into your Teacher Training or Retreat program, creating a truly holistic path of transformation.
Available on request:
- Acupuncture Treatments — Restore balance and stimulate the body’s natural healing energy.
- Integrative Therapies — A blend of holistic approaches tailored to your individual needs.
- Yoga Therapy — Personalized sessions that adapt yoga practices for healing, alignment, and inner balance.
These extras are thoughtfully curated to complement your training or retreat, giving you the space to recharge, realign, and expand on every level—body, mind, and spirit.
Theoretical Framework of the Teachings
This yoga teacher training teaches the basic theoretical and practical foundations that are useful for becoming a professional Integral Yoga Teacher. The greatest value of this training is the fact that it integrates various types of yoga, which gives to the future Integral yoga professor, after the graduation, the ability to teach techniques from various types of traditional forms of yoga (Hatha, Jnana, Kundalini, Kriya, Karma, Bhakti, Mantra yoga, and more). The course is completed after a final four-hour written exam.
Curriculum
Yoga practical sessions
The practical sessions include the correct execution and the theoretical learning about the benefits and the effects of 88 yoga basic techniques:
- 50 asanas (postures of Hatha Yoga)
- 5 concentration techniques
- 11 meditation techniques
- 4 relaxation techniques, including techniques of yoga Nidra (conscious sleep)
- 4 pranayama techniques (yoga breathing)
- 6 Kriya yoga techniques (body purification)
Yoga theoretical sessions
- Human anatomy and physiology applied to yoga practice
- The subtle structure of the human being: nadis (energy channels), chakras (energy centers), pancha kosha (the five layers of the human brain), the man and the three levels of manifestation (physical, astral, and causal), Kundalini energy, Jivatma (the soul), and Atma (eternal self)
- The philosophy of Integral yoga system: Yama and Nyama (the ethics and moral codes); description of various types of yoga (Karma yoga, Bhakti yoga, Jnana yoga, Raja yoga); the three fundamental principles in yoga practice; dharma explanation; basics about karma and reincarnation; the description of the three gunas (the three main qualities of nature); the human mind (mental types, the causes of the fluctuations of the mind, the consciousness and the supra-consciousness)
- A synthetic review of five essential yoga treatises: Bhagavad Gita, Yoga Sutras, Hatha Yoga Pradipika, Gheranda Samhita, and Shiva Samhita
- The inspiring life of four masters of yoga: Sri Aurobindo, Ramana Maharshi, Swami Shivananda, and Ananda Moyi Ma
- Children yoga practice approach
- Pregnant woman yoga practice approach
- Seniors yoga practice approach
- Healthy lifestyle notions
- Ethics of the yoga teacher profession
- Marketing strategies
- How to manage your own yoga classes
- Yoga and the community, etc.
Yoga teaching methodology: theoretical and practical
Include concepts of the learning process, learning styles, and how to teach the techniques of Integral yoga. During these sessions, you will learn how to give a professional assistance to your future students for a correct realization of the Integral yoga techniques. The professors will also explain how to create a plan of an Integral yoga class (singular or a set of lessons), the sequence of the teaching of Integral yoga techniques and theoretical notions, the personal qualities that a yoga teacher should develop, how to create a harmonious and correct teacher-student yogic relationship.
All the teaching of the course is synthesised in a complete illustrated Integral Yoga Teacher Manual of approximately 550 pages, which contains all the necessary theoretical and practical information for becoming a good Integral Yoga teacher! The manual is available in Portuguese and English.
Language, group, level
21 days with instruction in English/Portuguese
Spoken languages: English, Portuguese, French
The maximum participants in the group is 10
Exist also the possibility of one-to-one personalised training
Skill level: Beginner; Intermediate; Advanced
Certification
Students who complete their subsequent training are immediately eligible to register with Yoga Alliance as Registered Yoga Teachers (RYT200). Registration with Yoga Alliance provides an international recognized credential.
The certificate confirms that he or she has sufficient knowledge and practical skills for teaching Integral Yoga to future yoga practitioners, for beginner and intermediate level groups.
Teachers
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Where?
The Sundari Integral Yoga© Retreats boutique is nestled where two bird-rich lagoons meet the Atlantic Ocean, in Lagoa de Albufeira, Portugal—a secluded eco-sanctuary just 40 minutes from Lisbon. This tranquil haven is surrounded by endless white sand beaches and pine forests. Though integrated into a quiet community, the area offers deep immersion in silence and natural beauty. Here the environment itself becomes part of your creative and inner journey. Peaceful walking trails, wholesome meals, and sacred stillness create the perfect setting to slow down and reconnect with yourself. situated in
Our retreat boutique centre is an intimate space with just four twin-bed rooms, each featuring a private bathroom and Wi-Fi.
The house is surrounded by a charming garden with young trees and tropical plants. Within the garden is the Shambala Yoga Shala, equipped with yoga mats and meditation blocks for your practice. Upstairs, where the guest rooms are located, you’ll also find a shared study room and a small kitchenette ideal for preparing tea. The main kitchen, set amidst the garden, includes a filtered water system, dishwasher, laundry facilities, and all essential amenities.According to Gurukula tradition – living with the master, the accommodation is freely offered by the Sundari School, in twin bed rooms, with a private bathroom.
Please note: Our school is a substance-free environment—we do not permit alcohol, drugs, or smoking on the premises.
How to get here?
Arrival by airplane
Please book your flight to arrive at Lisbon Airport (LIS). You can reach your destination by Uber/Bolt (the cost of Uber is between 35 and 45 EUR). Sundari Integral Yoga School will provide a shared location via WhatsApp upon the beginning of your travel.
Arrival by train
You may take the train to the Fogueteiro train station. Upon arrival, you may choose to ride a bus, Uber or Bolt to take you to the destination.
Questions & Answers
Who is it for?
What will I learn?
What should I bring?
Is there an exam?
What kind of certificate do I get?
What is Yoga Alliance?
For your information, please see the links for Sundari Integral Yoga© School down below:
https://r.yogaalliance.org/SchoolPublicProfile?sid=4213
https://r.yogaalliance.org/SchoolProfileReviews?sid=4213
Course Pricing and Packages
Build your foundation in yoga and start your teaching journey
Apply Now Join Waiting List300h Meditation and Yoga Teacher Training Course
Benefits
Deepen Your Practice, Expand Your Teaching. Step Into Mastery.
Designed for dedicated practitioners, this 300-hours TTC invites you to expand your knowledge and refine your teaching. Immerse yourself in advanced practices of yoga and meditation, and emerge with greater clarity, wisdom, and mastery.
Our 300h Meditation and Yoga Teacher Training deepens the theoretical and practical foundations that are needed to be an accomplished yogi and a successful professional teacher of meditation and yoga. The greatest value of this training is the fact that it integrates traditional ways of practicing yoga and meditation into modern yoga styles, developing the skills to adapt the practice and to teach according to your daily and professional needs.
Highlights
Add-On Wellness Experiences
To deepen your journey, we offer personalized add-ons designed to support your growth and wellbeing. These optional experiences can be integrated into your Teacher Training or Retreat program, creating a truly holistic path of transformation.
Available on request:
- Acupuncture Treatments — Restore balance and stimulate the body’s natural healing energy.
- Integrative Therapies — A blend of holistic approaches tailored to your individual needs.
- Yoga Therapy or/and Yoga Coaching— Personalized sessions that adapt yoga practices for healing, alignment, and inner balance.
These extras are thoughtfully curated to complement your training or retreat, giving you the space to recharge, realign, and expand on every level—body, mind, and spirit.
Theoretical Framework of the Teachings
Meditation practice will be taught and trained on a daily basis. You will be initiated into a Nada yoga mantra and guided in how to practice Nada/Laya yoga.
Among theoretical principles of Advaita Vedanta philosophy that are foundational in the practice of meditation, the Avadhuta Gitta treaty, written by Dattatreya, will be studied in the theoretical classes.
You will study how to practice the correct alignments used in the modern approach of the asanas and how to identify the traditional benefits of their energy and spiritual levels. Some Vinyasa sequences will be studied also from the energy flow point of view, besides the physical part. You will be introduced to strong breathing techniques that are used in Tantra and Kundalini yoga.
You will learn notions about the psychology of Integral Yoga, as developed by Sri Aurobindo. The anatomy classes will be focused on the particular anatomical and physiological effects of the asanas and meditation.
The course is completed after a final practical project that consists in teaching a Hatha Yoga class and guiding a meditation session, a two-hour written exam, and the participation, at the end of the course, to the final three days of silent meditation – guided by the lead trainer.
Curriculum
Practice sessions
The practical sessions include the correct execution and the theoretical learning about the benefits and the effects of yoga (meditation, asana, pranayama) techniques:
- 10 new asanas added to the consolidation practice of the already taught 50 asana-s during the TTC200 (for the ones that haven’t participated in the TTC200, we will briefly present these asanas too)
- 12 Vinyasa sequences – that can balance the body stillness after prolonged time in meditation
- 14 breathing techniques (pranayama)
- Meditation techniques: Hridaya and Nada (Laya) Yoga – learning, mantra initiation, practicing, and consolidating
Theoretical study sessions
- Human anatomy and physiology applied to yoga and the meditation practice
- Philosophical fundaments in Jnana Yoga and Hridaya Meditation
- The safe awakening of Kundalini Shakti – theory and practice
- The Integral Yoga Psychology developed by Debashish Banerji according to Sri Aurobindo’s concepts
- Scientific findings about the practice of yoga and meditation
- The philosophy of Advaita Vedanta – emphasis on the importance of awareness
- Avadhuta Gitta study
- Hatha / Yin Yang concepts
- The inspirational teachings of Ramana Maharshi and Nisargadatta Maharaj
- Healthy lifestyle notions
- Ethics of the meditation and yoga teacher profession
- Marketing strategies
- How to manage your own yoga classes
Teaching methodology for yoga teachers
A valuable part of this training is the teaching of how to create and structure the plan of meditation classes the sequence of the teaching of Vinyasa yoga techniques and theoretical notions, the personal qualities that a yoga teacher should develop, how to create a harmonious and correct teacher-student yogic relationship, etc.
Introduction in the concepts of the learning process, learning styles, and how to teach the techniques of meditation, Hatha, and Vinyasa yoga. During these sessions, you will learn how to give professional assistance to your future students for a correct realization of yoga techniques.
All the teaching of the course is synthesized in a complete illustrated Meditation and Yoga Teacher Manual which contains all the necessary theoretical and practical information for becoming a good teacher.
Language, group, level
30 days with instruction in English/Portuguese
Spoken languages: English, Portuguese, French
The maximum participants in the group is 10
Exist also the possibility of one-to-one personalised training
Skill level: Beginner; Intermediate; Advanced
Certification
Students who complete this training are immediately eligible to register with Yoga Alliance as Registered Yoga Teachers – RYT300. Registration with Yoga Alliance provides an international recognized credential. The certificate confirms that he or she has sufficient knowledge and practical skills for teaching Sundari Integral Yoga to future yoga practitioners, for beginner,intermediate, and advanced level groups. Please note that the certificate is making you eligible to individually register with Yoga Alliance as a 300 Registered Yoga Teacher – RYT 300. RYT-200 students who also complete this 300-hour yoga teacher training are able to register with Yoga Alliance as a RYT 500.
Where?
The Sundari Integral Yoga© Retreats boutique is nestled where two bird-rich lagoons meet the Atlantic Ocean, in Lagoa de Albufeira, Portugal—a secluded eco-sanctuary just 40 minutes from Lisbon. This tranquil haven is surrounded by endless white sand beaches and pine forests. Though integrated into a quiet community, the area offers deep immersion in silence and natural beauty. Here the environment itself becomes part of your creative and inner journey. Peaceful walking trails, wholesome meals, and sacred stillness create the perfect setting to slow down and reconnect with yourself. situated in
Our retreat boutique centre is an intimate space with just four twin-bed rooms, each featuring a private bathroom and Wi-Fi.
The house is surrounded by a charming garden with young trees and tropical plants. Within the garden is the Shambala Yoga Shala, equipped with yoga mats and meditation blocks for your practice. Upstairs, where the guest rooms are located, you’ll also find a shared study room and a small kitchenette ideal for preparing tea. The main kitchen, set amidst the garden, includes a filtered water system, dishwasher, laundry facilities, and all essential amenities.According to Gurukula tradition – living with the master, the accommodation is freely offered by the Sundari School, in twin bed rooms, with a private bathroom.
Please note: Our school is a substance-free environment—we do not permit alcohol, drugs, or smoking on the premises.
How to get here?
Arrival by airplane
Please book your flight to arrive at Lisbon Airport (LIS). You can reach your destination by Uber/Bolt (the cost of Uber is between 35 and 45 EUR). Sundari Integral Yoga School will provide a shared location via WhatsApp upon the beginning of your travel.
Arrival by train
You may take the train to the Fogueteiro train station. Upon arrival, you may choose to ride a bus, Uber or Bolt to take you to the destination.
Questions & Answers
Who is it for?
What will I learn?
What is different from the YTTC200?
The initiation in a mantra and the practice of Laya Yoga, that will allow you to experience better the Nada sound,
The learning and the intense practice of very advanced pranayama techniques, that are allowing the harmonious awakening and blossoming of Kundalini Energy,
The teaching of Vinyasa yoga- practice and how to create the vinyasa sequences
The study of Advaita Vedanta principles and one of its beautiful treated- Avadutha Gitta
The study of Integral Yoga psychology, as developed by Sri Aurobindo.
What should I bring?
Is there an exam?
Yes, a practical project of guiding a Hridaya meditation class and creating a Vinyasa flow is held at the end of the course, to qualify for the certificate. But the main evaluation for us consists in the overall student´s attitude, based on respect for the yoga tradition, colleagues and teachers, seriousness, curiosity and openness to learn.
What kind of certificate do I get?
What is Yoga Alliance?
For your information, please see the links for Sundari Integral Yoga© School down below:
https://r.yogaalliance.org/SchoolPublicProfile?sid=4213
https://r.yogaalliance.org/SchoolProfileReviews?sid=4213
Course Pricing and Packages
Advance Your Training, Awaken Your Wisdom. Deepen, Evolve, Awaken.
Apply Now Join Waiting ListSundari Integral Yoga©for Children Teacher Training
Inspire Young Hearts. Empower the Future.
Learn to share the joy of yoga with children through play, creativity, and mindful guidance.
Yoga is indeed a way of life, and it’s never too soon to begin. Teaching yoga to children is a truly rewarding path, allowing you to nurture their natural energy, creativity, and inner balance. With the Sundari Integral Yoga© for Children Teacher Training Course, you’ll gain the knowledge and confidence to share yoga with children in a way that is meaningful, engaging, and developmentally appropriate. This training blends playfulness with purpose, teaching you how to share yoga with children in ways that nurture focus, joy, and creativity. Learn to guide the next generation with tools that spark both movement and mindfulness.
About the Training
This course provides a strong foundation in both theory and practice, preparing you to become a skilled and compassionate children’s yoga teacher. What makes this training unique is its integration of Hridaya Yoga principles with a wide variety of yoga methodologies—adapted specifically for children’s developmental milestones.
You’ll learn how to design classes that combine playfulness and structure, helping children to explore yoga as a path to movement, mindfulness, creativity, and emotional wellbeing. From early childhood through adolescence, this training equips you to meet the needs of different age groups with sensitivity and confidence.
Certification & Recognition
Upon graduation, you’ll receive a certificate that qualifies you to individually register for Yoga Alliance’s Registered Children’s Yoga Teacher (RCYT) specialty credential, opening doors to teach in schools, yoga studios, community centers, and beyond.
Why This Training Matters
Empower the next generation with tools for focus, resilience, and emotional balance. Make yoga joyful by weaving together stories, games, breathwork, and mindfulness. Support healthy development by aligning yoga with children’s growth stages. Transform lives—both theirs and yours—through a path of creativity, connection, and care.
Benefits
Learn specialized techniques to engage children through movement, play, and mindfulness. Gain tools to support children’s focus, creativity, and emotional balance.
Develop skills to create safe, fun, and age-appropriate yoga classes.
Explore ways to inspire confidence and wellbeing in young minds. Graduate as a certified Children’s Yoga Teacher, equipped to share yoga with future generations.
Theoretical Framework of the Teachings
The Sundari Integral Yoga© CTTC tailors Yoga practices for children, focusing on understanding two essential aspects: the correct practice of yoga techniques and the needs of children at different stages of development. This course is structured around the widely accepted progressive stages of child development, considering the various factors influencing growth, including genetics, cognition, physical abilities, family, culture, nutrition, education, and environment. You’ll learn theoretical and practical teaching methodologies for the main developmental groups of children: toddlers, preschoolers, elementary school students, pre-teens, and teenagers. This includes games, asanas, children’s yoga stories emphasizing Hridaya concepts, breathing exercises, meditation, and relaxation techniques. You’ll learn about child development by studying patterns of growth, from which guidelines for “normal” progress are constructed, recommending a holistic approach that sees the child as a whole person—physically, emotionally, intellectually, socially, morally, culturally, and spiritually.
Yoga for Children Teaching Methodology
The Sundari CTTC covers concepts related to the learning process, learning styles, and how to teach yoga techniques tailored to each child’s developmental stage. During these sessions, you will learn how to provide professional assistance to children while correcting their yoga practice. The teachers will explain how to create stories for the children’s yoga classes, structure a children’s yoga class, and discuss theoretical concepts related to games, asanas, meditation, breathing, and mindfulness for children.
You will also learn from the teachers about the personal qualities a yoga teacher should develop, including practical communication skills for interacting with children, and how to establish a harmonious and respectful relationship between yoga teachers and children, as well as between yoga teachers and parents or guardians. And, you will explore class management skills and learn how to troubleshoot potential challenges as needed.
YCTTC Curriculum
The course offers you an in-person Children’s Yoga Teacher Training (CYTTC) and includes lectures, practical exercises, Hridaya Hatha Yoga sessions, games, stories, and many other fun activities. The practical sessions include the correct execution and the theoretical learning about the benefits and effects of:
- Asanas for children
- Yogic breathing, meditation, and relaxation techniques for children
- Games for children’s yoga classes
- The creation of stories that include Hridaya concepts and yoga techniques (asana, breathing, chanting, notions about yama and niyama, etc)
- Theoretical sessions: benefits and scientific studies, and programs in modern schools regarding yoga for children
- Children’s anatomy and physiology applied to the various developmental stages
- The subtle structure of the human being: nadis, “energy channels,” chakras, “energy centers,” pancha kosha, “the five layers of the human brain,” the three levels of manifestation (physical, astral, and causal), kundalini energy, jivatma, “the soul,” Atma, the “eternal Self,” and The Hridaya Space—applied to adults and children
- The philosophy of the yoga system is explored, encompassing the yamas and niyamas, which are the ethics and moral codes applied to adults and children. The three fundamental principles in yoga practice are also described, along with the three gunas, which represent the three primary qualities of nature. Additionally, you’ll learn how the Hridaya Attitudes are used in teaching children.
- How to approach children’s yoga practice
- Healthy lifestyle notions—for adults and children
- Ethics of the children’s yoga teacher profession
Upon completion of the YCTTC, you’ll receive a comprehensive, illustrated Yoga for Children Teacher’s Manual, approximately 360 pages in length, that contains all the necessary theoretical and practical information for becoming a skilled children’s yoga teacher.
Add-On Wellness Experiences
To deepen your journey, we offer personalized add-ons designed to support your growth and wellbeing. These optional experiences can be integrated into your Teacher Training or Retreat program, creating a truly holistic path of transformation.
Available on request:
- Acupuncture Treatments — Restore balance and stimulate the body’s natural healing energy.
- Integrative Therapies — A blend of holistic approaches tailored to your individual needs.
- Yoga Therapy or/and Yoga Coaching— Personalized sessions that adapt yoga practices for healing, alignment, and inner balance.
These extras are thoughtfully curated to complement your training or retreat, giving you the space to recharge, realign, and expand on every level—body, mind, and spirit.
Questions & Answers
What is the Sundari Yoga for Children TTC?
Who can enrol in this program?
Health and wellness professionals interested in incorporating yoga into their work with children.
What age groups does this training cover?
What will I learn in the course?
How to structure fun, safe, and engaging yoga classes.
Classroom management and creative teaching tools (storytelling, games, music, art).
Developmental stages of children and how yoga supports physical, mental, and emotional growth.
Trauma-sensitive and inclusive approaches to children’s yoga.
How long is the training?
Is the certification recognized internationally?
Can I professionally teach yoga for children after completing this course?
Nevertheless, not all the schools are requiring a YA registration. This depends on the school or country regulations.in these cases, our school prepares you to properly teach yoga classes for children.
What are the benefits of yoga practice for children?
Supports emotional regulation and stress management.
Encourages creativity, self-awareness, and resilience.
Promotes healthy lifestyle habits from an early age.
Is the training available online as well as in person?
What is Yoga Alliance?
For your information, please see the links for Sundari Integral Yoga© School down below:
https://r.yogaalliance.org/SchoolPublicProfile?sid=4213
https://r.yogaalliance.org/SchoolProfileReviews?sid=4213
YCTTC Curriculum
Course Pricing and Packages
Become a certified Children’s Yoga Teacher and share the gift of yoga with children of all ages.
Apply Now Join Waiting ListMeditation Retreats
Silent Meditation Retreat
Step Away from the Noise. Emerge Into Stillness.
If you wish to complement your online practice with a more fulfilling, in-person experience, we warmly welcome you to our intimate boutique retreat centre in Portugal, where accommodation is offered in the spirit of the gurukula tradition—simple, nurturing, and deeply connected.
Meditation itself cannot be taught—it unfolds naturally in its own time. Yet, by learning the right steps, you can accelerate your progress and open the door to deeper awareness. At our retreats, we guide you into the essential foundations: cultivating a quiet, steady mind.
Only through stillness can peace, calmness, and clarity arise. And it is within this stillness that true meditation blossoms—where heightened awareness and self-revelation awaken from within.
Join us for a retreat designed to help you reconnect, rebalance, and rediscover the stillness that has always been yours.
General benefits of Meditation
Retreat Benefits
- Quiet the Mind – Learn practices that help you step away from mental noise and enter a space of inner stillness.
- Deep Relaxation – Release tension and stress in a nurturing environment surrounded by nature.
- Spiritual Awakening – Access deeper states of meditation where self-revelation and inner awareness arise naturally.
- Holistic Renewal – Balance body, mind, and spirit through daily practices, nourishing meals, and restorative rest.
- Supportive Community – Experience the strength of practicing together in an intimate, inspiring retreat setting.
- Lasting Integration – Take home simple, powerful tools to continue your meditation journey with clarity and ease.
Where?
What You’ll Experience
- Learning and Experiencing Basics of Concentration and Meditation Techniques.
- Hatha Yoga daily practice.
- Daily Guided Hridaya Meditations.
- Nature Immersions to awaken the senses and connect: Walks and outdoor activities, like yoga on the beach, and forest meditations.
- Evening Reflection and Inspirational Circles: Sharing insights and inspirational lectures about meditation
- Excellent Lacto/Ovo/Vegetarian food
Add-On Wellness Experiences
To deepen your journey, we offer personalized add-ons designed to support your growth and wellbeing. These optional experiences can be integrated into your Teacher Training or Retreat program, creating a truly holistic path of transformation.
Available On Request:
- Acupuncture Treatments — Restore balance and stimulate the body’s natural healing energy.
- Integrative Therapies — A blend of holistic approaches tailored to your individual needs.
- Yoga Therapy — Personalized sessions that adapt yoga practices for healing, alignment, and inner balance.
These extras are thoughtfully curated to complement your training or retreat, giving you the space to recharge, realign, and expand on every level—body, mind, and spirit.
The Schedule
Each day of the retreat unfolds with a gentle rhythm—structured enough to guide your practice, yet spacious enough to allow true stillness to blossom. Through meditation, mindful movement, nourishing meals, and time in nature, you are invited to slow down, reconnect with yourself, and awaken the quiet joy within.
07:00 – Sunrise Hridaya Meditation Begin the day in silence with and inner stillness.
08:00 – Gentle Yoga and Breathwork Awaken the body and calm the mind with mindful movements and pranayama.
09:00 – Breakfast Enjoy wholesome vegetarian meals prepared by yourself. We provide the ingredientes.
10:00 – Morning Workshop Deepen your understanding of meditation philosophy, and practical tools for daily life.
11.30-13.00 Hridaya Meditation
13:00 – Light Lunch and Quiet Reflection Time for mindful eating, followed by silent contemplation or journaling.
15:00 – Nature Connection / Rest Free time to relax, walk in nature, or simply be still.
16:30 – Hridaya Meditation Guided meditation practice to cultivate inner peace and expand awareness.
18:00 – Dinner A balanced meal to nourish body and spirit, shared in community.
19:30 – Group Reflection/Sun Set Circle/Q&A
21:00 – 22:00 Hridaya Meditation
22.00 – Good Night, Sleep Tight
Course Pricing and Packages
Give yourself the gift of stillness. Join us for a transformative meditation retreat and rediscover the peace that already lives within you. Spaces are limited—reserve your place today.
Apply Now Join Waiting ListYoga and Qigong Fusion Retreat
Stillness from Inner Lightness. Energy from Movement Flow
A nurturing program weaving together the wisdom of Yoga and the vitality of Qigong.
This is such a powerful program, since both traditions share the goal of harmonizing the mind, the body, and the energy flow, while bringing slightly different flavours, yoga with its asana, stillness meditation and breath discipline, and qigong with its flowing, energy-based movement.
Why Fusion?
Yoga offers structure, alignment, and strength. Qigong offers flow, softness, and energetic awareness. Together, they create a practice that is both grounding and uplifting, balancing stillness with movement, strength with flow.
Program Concept
This fusion retreat invites you to explore how two ancient practices—Yoga and Qigong—complement each other, helping you to restore your balance, maintain the tranquillity of the mind, and energize the body. Through gentle movement, breath awareness, and meditation, you’ll cultivate presence, strength, and flow.
Benefits
What’s Included
Add-On Wellness Experiences
To deepen your journey, we offer personalized add-ons designed to support your growth and wellbeing. These optional experiences can be integrated into your Teacher Training or Retreat program, creating a truly holistic path of transformation.
Available On Request:
- Acupuncture Treatments — Restore balance and stimulate the body’s natural healing energy.
- Integrative Therapies — A blend of holistic approaches tailored to your individual needs.
- Yoga Therapy — Personalized sessions that adapt yoga practices for healing, alignment, and inner balance.
These extras are thoughtfully curated to complement your training or retreat, giving you the space to recharge, realign, and expand on every level—body, mind, and spirit.
Level of practice
Suitable for all levels—no experience required, just an open heart
When?
Where?
The Sundari Integral Yoga© Retreats boutique is nestled where two bird-rich lagoons meet the Atlantic Ocean, in Lagoa de Albufeira, Portugal—a secluded eco-sanctuary just 40 minutes from Lisbon. This tranquil haven is surrounded by endless white sand beaches and pine forests. Though integrated into a quiet community, the area offers deep immersion in silence and natural beauty. Here the environment itself becomes part of your creative and inner journey. Peaceful walking trails, wholesome meals, and sacred stillness create the perfect setting to slow down and reconnect with yourself. situated in
Our retreat boutique centre is an intimate space with just four twin-bed rooms, each featuring a private bathroom and Wi-Fi.
The house is surrounded by a charming garden with young trees and tropical plants. Within the garden is the Shambala Yoga Shala, equipped with yoga mats and meditation blocks for your practice. Upstairs, where the guest rooms are located, you’ll also find a shared study room and a small kitchenette ideal for preparing tea. The main kitchen, set amidst the garden, includes a filtered water system, dishwasher, laundry facilities, and all essential amenities.
Please note: Our school is a substance-free environment—we do not permit alcohol, drugs, or smoking on the premises.
Food
Meals are ovo-lacto-vegetarian and while you will be able to prepare your own rich breakfast, lunch and dinner will be lovingly prepared by Elena, a talented local chef who also owns a nearby restaurant.
Number of participants
Our focus is on quality, presence, and cultivating a harmonious space where all can blossom. We honour gender balance and intentionally keep our retreats small—limited to a maximum of ten participants—so we can fully support each person’s unique rhythm and growth.
Guidance
You will be guided by passionate wellness practitioners, with years of experience in holistic living and practice of yoga, meditation, and Qigong. Our mission is to transmit our knowledge with kindness and warmth, making sure you feel supported throughout your experience here, with us.
Course Pricing and Packages
If you are searching for a flow that feels natural to you, you are more than welcomed to join us.
Apply Now Join Waiting ListMeditation and Art Retreat
Join us for a eight days immersive retreat where meditation becomes art and art becomes meditation. Nestled in the heart of nature, this retreat invites you to explore your creativity not from pressure or perfection, but from presence.
Whether you’re an experienced artist or meditator, a yoga practitioner, a complete beginner, or simply someone craving more mindfulness and expression, you’ll find space here to breathe, create, and simply be.
No experience required. Just bring your curiosity and your openness to discover yourself.
Concept
“The heart of man and the heart of the cosmos are one.”
During this retreat, we will explore, question, and practice the relationship between meditation and artistic expression. Meditation deepens art. Art deepens meditation. Together, they nurture a mindful, embodied creativity that reveals, heals, and inspires.
We invite you to an immersive retreat designed to help you explore the intersection between inner stillness and outward creative expression. Through guided Hridaya meditation, a variety of art-making practices, Hatha Yoga, and mindful movement such as Tai Chi and Qigong, you’ll be supported in reconnecting with your intuition, slowing down, and unlocking new dimensions of creativity and self-awareness.
Art has long been recognized as a form of meditation. Artist and meditator Frederick Franck, for instance, developed an approach to drawing that blends Zen meditation with creative practice. Art can be a path to our inner self, uncovering potentials that often remain hidden. Likewise, deep states of meditation can awaken and enhance our inner artist. When we connect with our true essence, our creative potential naturally begins to blossom.
Art also offers a powerful means of expressing and sharing meditative states—experiences that often transcend the boundaries of everyday language. How can we convey what occurs in the deep stillness of Hridaya meditation? We believe that art—intuitive, direct, and spontaneous—can beautifully communicate the richness of the meditative journey, making it accessible and relatable to others. Through art, we can express the beauty we encounter beyond the mind, in the pure presence of “I am.”
The question “Who am I?”—revealed in the stillness of the heart—may find expression in a drawing, a poem, a melody, or a sculpture. During the retreat, space will be held for those who wish to share their meditation experiences through both art and words, recognizing the shared essence reflected in each unique creation.
Hridaya meditation is rooted in the non-dual Advaita Vedanta philosophy. In Sanskrit, Hridaya means The Cave of the Heart. The term is referring to the essence of our being that is revealed into our heart. Therefore, Hridaya meditation is a direct path to our inner self. This form of meditation teaches us that when understood as the Supreme Consciousness, the Heart is limitless. It is infinite Light. It is also the absolute freedom and spontaneity of the Light of Consciousness that appears to us in the various forms of manifestation.
Hridaya Meditation in Sahajananda’s words
Sahajananda, Hridaya Meditation Master and founder of Hridaya Yoga, wrote:
“The heart, as the Supreme Consciousness, is like the ocean that takes on the different forms of its waves. Therefore, awareness of the Spiritual Heart is itself a complete path. It can lead to direct knowledge, integrating all energies, all manifestation, but at the same time it is a path of revelation of Supreme Transcendence.
Through spiritual maturation, the Heart reveals itself to be much more than the individual dimension of being. It cannot be expressed in terms of duality. It represents the totality in which the Subject and the object, the observing witness and what is observed are one.
Apparently paradoxically, the deepening into the Spiritual Heart – the increasingly intense focus on an increasingly subtle reality – generates at some point the expansion into a space without limits. Basically, in the meditation of revealing the Divine Reality – ātman, an ineffable emotion awakens in the Heart, a vibration of the Mystery of the Divine. This sacred tremor is called Spanda.
Through meditative practice, this vibration is amplified to reverberate throughout the entire being, from with-in until the level of the physical body and beyond. Spanda differs from the vibration of any manifesting energy because, unlike these, the element it arouses is nothing but a silence, a vacuum that reveals itself between its vibratory movements, the Tremor of the Spiritual Heart.
When we experience the silence that announces the experience of immersion in the “core” of our being, an ineffable perspective on the Spiritual Heart opens, which is clearly different from a mental experience.”
Core Themes
What You’ll Experience
Target Audience
Artists seeking inner renewal
- Meditators exploring creative expression
- Anyone looking to reconnect to their true self and to nature
- Anyone interested in slowing down and expressing themselves freely
- Anyone craving rest, reconnection, and nonverbal healing
Daily Schedule and activities
7:00 – 8:00 Hridaya Meditation – Meditation of the Heart
8:00 – 9.30 Hatha Yoga Practice
9:30 – 10:00 Breakfast
10:00 – 12:00 Meditation expressed through art – space for individual creation
12:00 – 13:30 Atelier/Lecture
13:30-14:30 Lunch
14:30 – 16:30 Break/Creation memento
16:30 – 17:00 Meditation in movement – Tai-chi/Qigong
17:00 – 19:00 Atelier/Lecture
19:00 – 20:00 Dinner
20:00 – 21:00 Q&A
21:00 – 22:00 Hridaya Meditation
Ateliers and lectures
- Guided Visual Journaling
- Nature-Based Art Walks – draw in nature
- Sound Bath + Ink Flow (abstract ink painting to music)
- Clay and the Body (working with clay in response to somatic movement)
- Silent Studio Sessions
- Spanda vibration
- Silence and the Heart Awareness
- Who am I? The answer expressed in art
- Meditation and poetry
- Group Reflection Circles & Art Shares
- One-on-one intuitive art mentoring
Accomodation and meals
The retreat will be hosted and organized by the SUNDARI Inner Development Center in Lagoa de Albufeira, Portugal—a secluded eco-sanctuary just 40 minutes from Lisbon. Nestled where two bird-rich lagoons meet the Atlantic Ocean, this tranquil haven is surrounded by endless white sand beaches and pine forests. Though integrated into a quiet community, the area offers deep immersion in silence and natural beauty. Here, the environment itself becomes part of your creative and inner journey. Open-air studios, peaceful walking trails, wholesome meals, and sacred stillness create the perfect setting to slow down and reconnect with yourself.
SUNDARI is an intimate retreat space with just four twin-bed rooms, each featuring a private bathroom and Wi-Fi. We honor gender balance and intentionally keep our retreats and yoga teacher trainings small—limited to a maximum of eight participants—so we can fully support each person’s unique rhythm and growth. Our focus is on quality, presence, and cultivating a harmonious space where all can blossom.
The house is surrounded by a charming yang garden with young trees and lush tropical plants. Within the garden is the Shambala Yoga Shala, equipped with yoga mats and meditation blocks for your practice.
Upstairs, where the guest rooms are located, you’ll also find a shared study room and a small kitchenette ideal for preparing tea. The main kitchen, set amidst the garden, includes a filtered water system, dishwasher, laundry facilities, and all essential amenities—designed for both beauty and practicality. Meals are ovo-lacto-vegetarian, with three nourishing servings per day. Lunch and dinner are lovingly prepared by Elena, a talented local chef who also owns a nearby restaurant.
Please note: Our centre is a substance-free environment—we do not permit alcohol, drugs, or smoking on the premises.
Well-being retreat
Nurture your wellbeing by giving you the space to slow down, to breathe deeply, and to maintain or rediscover your balance. Whether you seek rest, clarity, or a spark of inspiration, this is our invitation for you to pause and reconnect with what truly matters: the harmony between your mind, body, and spirit. We offer you a space of calm, clarity, and connection.
How will you benefit?
Location
The Sundari Integral Yoga© retreat boutique is nestled where two bird-rich lagoons meet the Atlantic Ocean, in Lagoa de Albufeira, Portugal—a secluded eco-sanctuary just 40 minutes from Lisbon. This tranquil haven is surrounded by endless white sand beaches and pine forests. Though integrated into a quiet community, the area offers deep immersion in silence and natural beauty. Here the environment itself becomes part of your creative and inner journey. Peaceful walking trails, wholesome meals, and sacred stillness create the perfect setting to slow down and reconnect with yourself. situated in Our retreat boutique centre is an intimate space with just five twin-bed rooms, each featuring a private bathroom and Wi-Fi. The house is surrounded by a charming garden with young trees and tropical plants. Within the garden is the Shambala Yoga Shala, equipped with yoga mats and meditation blocks for your practice. Upstairs, where the guest rooms are located, you’ll also find a shared study room and a small kitchenette ideal for preparing tea. The main kitchen, set amidst the garden, includes a filtered water system, dishwasher, laundry facilities, and all essential amenities. Please note: Our school is a substance-free environment—we do not permit alcohol, drugs, or smoking on the premises.
Wellbeing activities
You will learn and experience simple, grounding practices you can take home with you.
The program includes:- Daily gentle yoga and meditation guided by experienced teachers
- Breathing practice to enhance your energy Qigong and Tai Chi sunset practice to restore calm
- Nature immersions to connect with.
- Quiet moments for reflection, journaling, and rest Lectures to explore mindfulness, self-care, and presence
- On request you can also receive acupuncture treatments and personalised coaching for lifestyle reset, if needed.
Add-On Wellness Experiences
To deepen your journey, we offer personalized add-ons designed to support your growth and wellbeing. These optional experiences can be integrated into your Teacher Training or Retreat program, creating a truly holistic path of transformation.
Available On Request:
- Acupuncture Treatments — Restore balance and stimulate the body’s natural healing energy.
- Integrative Therapies — A blend of holistic approaches tailored to your individual needs.
- Yoga Therapy — Personalized sessions that adapt yoga practices for healing, alignment, and inner balance.
These extras are thoughtfully curated to complement your training or retreat, giving you the space to recharge, realign, and expand on every level—body, mind, and spirit.
Food
Number of participants
Guidance
You will be guided by passionate wellness practitioners, with years of experience in holistic living and practice of yoga, meditation, Qigong, Tai Chi, and Positive Psychology. Our mission is to sustain you with kindness and warmth, making sure you feel supported throughout your experience here, with us.
Course Pricing and Packages
Give yourself the gift of stillness. Join us for a transformative meditation retreat and rediscover the peace that already lives within you. Spaces are limited—reserve your place today.
Apply Now Join Waiting ListYoga Online Classes
Harmonise Yourself by Integrating Yoga Wherever You Are
Patience. Practice. Perseverance.
Yoga is more than movement, it is a way of returning to yourself. Our online classes are designed to bring strength, balance, and calm into your daily life, wherever you may be. With gentle guidance, you’ll move in harmony with your breath, release tension, and cultivate presence both on and off the mat. Whether you are a beginner or deepening your practice, this is your space to flow, recharge, and reconnect with the wisdom of your body.
What to expect?
The duration of the weekly online class is 90 minutes.
We guide you through yoga poses (asanas) with verbal instructions and visual demonstrations.
The asanas are practiced with their complex dimensions, exploring not only the body alignment but also the flow of the energy and the spiritual achievement of each pose.
We consider each asana as a gate through which we can directly resonate with specific vibrations of the Universe, so the guidance is also aiming to achieve this experience.
Sundari Integral Yoga© online classes are interactive live classes that offer real-time teacher guidance and the opportunity to ask questions and share experiences.
In order to offer you a flexible schedule, we are having a hybrid approach, recording the live sessions, so you can attend them at any time and from any part of the world. Thus, you have the opportunity of enjoying the echoes of group energy created in the live transmissions.
On demand, you can also receive the recorded sessions package, which is structured as modules, from beginner to advanced levels, and contains a mix of recorded practices with Q&A.
In the advanced classes you will also learn and practice pranayama exercises and different relaxation techniques.
The general structure of the class
We offer a weekly 90 minute class.
The class starts with an energetical warm up, continues with asana and breathing practice, ending with relaxation techniques and gratitude.
We believe that verbal personalised adjustments are needed, so the classes are in real time, via the Zoom platform. You have access from anywhere, overcoming geographical limitations or mobility issues. On request, you can have access to the recordings of the classes, on the private section of our YouTube Channel.
The recorded online classes offer a greater flexibility, allowing you to practice when it suits your schedule. Nevertheless, even with excellent recorded instruction, please be aware and take responsibility for your body, adapt the postures to your own body capacity, without forcing, and practice into your own rhythm, resting when you feel the need.
Anyhow, even for the recorded classes, if you have questions, we are answering you via e-mail or messages.
Do I learn new techniques or is it just yoga practice?
Every week the class is introducing a new topic, either it is about a new asana, pranayama technique, relaxation or philosophical yoga principle.
Even though our classes are given on a weekly basis, individual daily or regular practice yields the best results. You will receive clear indications and advice for your daily individual yoga practice, like the order of the asanas, the chakras to awaken, how to introduce the new topic into your practice routine, and so on. We offer thus all the needed information for a safe and consistent daily practice.
What do I need?
Ensure your devices, internet, webcam, and microphone are working, and that you have a clear space for your mat.
Gather any props you may need (like blocks or blankets), and ensure the lighting and your position in front of the camera are adequate for the teacher to clearly see you and your body.
Inform the teacher of any injuries or physical constraints you have before the class begins. This can be done in a previous message, or verbally, before the class starts.
Is the guidance personalised?
In the Sundari Integral Yoga© School, the personalized one-on-one guidance is possible only in private online Sundari Integral Yoga sessions, in the personalised Yoga Coaching or Integrative Therapies sessions. Nevertheless, the Q&A part of the class gives you the opportunity to clarify what you need best for your daily individual practice.
Do the participants receive physical corrections like in the yoga classes?
Online yoga classes rely only on verbal cues. The teacher will observe your body alignment and verbally adjust if needed. That is why it is important to make your body visible on camera, during the class.
Important safety notice
Yoga practice is priceless for your wellbeing. While it may support your physical, mental, and emotional health, the yoga practice is not a substitute for medical diagnosis, treatment, or professional healthcare advice.
Please consult with your physician or qualified healthcare provider regarding any medical concerns, or conditions, before starting our online yoga classes program. Participation in our school online yoga classes is voluntary, and each individual is responsible for their own health and safety during and after sessions, in their individual practice.
By joining, you acknowledge that:
You have disclosed any relevant health conditions to the teacher.
You understand that results vary for each person.
You agree to take personal responsibility for your wellbeing during and after the class.
If you experience pain, dizziness, or discomfort during a practice, please stop immediately and inform your teacher and your healthcare provider.
Course Pricing and Packages
Give yourself the gift of stillness. Join us for a transformative meditation retreat and rediscover the peace that already lives within you. Spaces are limited—reserve your place today.
Apply Now Join Waiting ListMeditation online classes
Meditation, Wherever You Are, to Awaken Peace Within
Welcome to a space where time slows, breath deepens, and stillness becomes your guide. Our online meditation classes are aiming to meet you wherever you are, bringing peace into your living room, your workspace, or any quiet corner you perceive as your safe space.
With every session you are invited to soften the noise of the world, return to your Self center, and discover the calm and peace that has always lived within you. Meditation is not an escape, it is a return to yourself. It is the path to within, through which you come back home, in your inner nature. Each class is a gentle pause, a chance to directly experience the stillness of your real Essence.
What to expect?
Our meditation online classes are interactive live classes that offer real-time teacher guidance and the opportunity to ask questions and share experiences.
In order to offer you a flexible schedule, we are having a hybrid approach, recording the live sessions, so you can attend them at any time and from any part of the world. Thus, you have the opportunity of enjoying the echoes of group energy created in the live transmissions.
On demand, you can also receive the recorded sessions package, which is structured as modules, from beginner to advanced levels, and contains a mix of recorded practices with Q&A.
The general structure of the class
We offer a weekly 60 minute class.
The live sessions are via Zoom.
They are recorded and published (only with private access) in our YouTube channel.
The class contains theoretical descriptions of the meditation technique, posture and breathing guidance, of how to practice concentration and mindfulness techniques, and of course, the meditation practice per se.
The beginner classes start with guided meditations where you will be led step by step. But the aim is to make a smooth transition to silent practice as you advance.
Please note that recorded classes give flexibility but less real-time personalised guidance. Anyhow, even for the recorded classes, if you have questions, we are answering you via messages.
What are the benefits of meditation?
Reducing stress and anxiety
Improved focus and concentration
Greater self-awareness
Better sleep quality
Emotional regulation and patience
What are the benefits of the Sundari Integral Yoga© online meditation classes?
Great benefits if you want a structured and informed practice.
It may help you to build a long-term consistent habit.
The classes are accessible from anywhere.
In the streaming transmissions, a subtle group energy is naturally created.
The hybrid approach of live and recorded classes allows you to enjoy the echoes of the live classes’ subtle energy, with the advantages of a flexible time and pace.
Affordable compared to in-person retreats.
What are the meditation types that I can learn and practice at Sundari?
In Sundari Integral Yoga© School we synergistically integrate different meditation techniques, like: Hridaya Meditation, Vipassana Meditation, Laya/Nada Yoga Meditation, Mahavidya Meditation, Daoist Meditation.
What do I need for online meditation classes?
You need a Zoom platform access.
A quiet, calm environment, without distractions, and comfortable clothing. These are needed for sitting still for longer periods of time. Achieving physical stillness is a foundational element for deepening meditation.
You can use headphones or speakers; this may improve the audio quality for the guided sessions.
Also, note that for progress in meditation, consistency matters. Even though our classes are given on a weekly basis, individual daily or regular practice yields the best results.
Is the guidance personalised?
In the Sundari Integral Yoga© School, the personalized one-on-one guidance is possible only in private online meditation sessions, in the personalised Yoga Coaching or in the Integrative Therapies sessions. Nevertheless, the Q&A part of the class gives you the opportunity to clarify what your necessities are for your daily individual practice.
Do I get instant enlightenment?
Meditation is a skill that you will develop over time, through personal constant determination, so you will need consistency and practice, practice, practice…It is also true that practicing under the guidance of a teacher that knows the path already, can offer knowledge and efficient structure, and this may be tremendously helpful.
Course Pricing and Packages
Give yourself the gift of stillness. Join us for a transformative meditation retreat and rediscover the peace that already lives within you. Spaces are limited—reserve your place today.
Apply Now Join Waiting ListBreathing online programs
Inhale, exhale… it is life played in the beautiful symphony of your body!
A Journey into Breath, Flow, and Stillness
Our breathing programs weave together the wisdom of Pranayama and the flowing energy practices of Qigong. Each session is an invitation to harmonize body, mind, and spirit through conscious breathwork and gentle movement. By combining these two ancient traditions, you will learn to expand your breath, awaken inner energy, and cultivate balance from within. Whether you seek calm, focus, renewed vitality, or deeper connection, this practice offers a pathway to wholeness that is both grounding and transformative.
Key principles of the breathing program
The program is based on the progressive learning principle. You will start gentle, gradually increasing the intensity and the complexity of the techniques. The main focus is to awaken the mind-body connection. For example, in the Qigong part, the movement always follows the breath.
One of the most important attitudes that this program is emphasizing is to really listen to your body and never force it in any one of the techniques. We know that cultivating patience unquestionable brings progress, with the advantage of safety too.
Consistency is needed for attaining results. Although only one week meeting in the class will bring a lot of benefits, we recommend a routine of individual practice, ideally 3–5 times per week for more noticeable effects.
The structure of a breathing session
Each class is having a duration of 60 minutes, with the follow structure:
Introduction – overview of the class goals: relaxation, energy activation, balance, focus.
Centering and grounding – gentle warm-up movements to awaken energy channels.
Qigong breath and flow – Qigong movements with the breathing awareness
Pranayama fundamentals – practice of Pranayama techniques
Integrated breathwork practice – combine pranayama patterns with qigong movements
Energy retention and stillness meditation closing
Reflection, journaling, Q&A
What are the general benefits of the breathing program?
By combining Pranayama and Qigong, this program helps you reduce stress, boost vitality, and cultivate balance in every area of your life: body, mind, and energy. Whether you seek calm, clarity, or renewed energy, each session is a step toward holistic well-being.
Pranayama, the yogic breathing, works on controlling the breath. When wisely and regularly practiced, the breathing pace is reduced, involving deep breaths with long pauses and slow exhalation. Breathing this way increases the amount of oxygen in the body, which triggers the body’s relaxation response and enhances lung capacity and endurance abilities.
On the other hand, the Qigong and Tai Chi movements are engaging the awareness and the control of your breath rhythms while your body is slowly moving, bringing energetical efficiency in whatever your daily tasks would be.
Physical and physiological benefits
Boosts lung capacity and respiratory efficiency.
Strengthens the heart and cardiovascular system.
Increases energy levels by circulating vital life force, Prana/Qi.
Supports digestion and detoxification through rhythmic breathing and gentle movement.
Improves posture and core strength via qigong movement patterns.
Positive effects on the heart and circulatory system
Improvement of the gastric function
Boosted metabolic activity
Tones and harmonizes sexual activity
Help in the period of pregnancy, pain-free birth and postpartum recovery
Strengthen brain activity and the entire nervous system
Harmonize the endocrine system
Increase immune resistance to pathogenic factors
Supports pain control
Inner wellbeing benefits of the program
Harmonizes the mind and emotions
Increases resistance to excessive stress
Helps to gain and maintain calm and inner peace
Awakens memory and self-control
Enhances attention and power of concentration
Invigorates the brain
Amplifies mind-body coordination
Eliminates the tendency for negative thoughts and emotions
Develop an attitude of inner tranquillity and joy
Reduces stress and anxiety by calming the nervous system.
Improves focus and mental clarity through mindful breathing.
Balances emotions, helping you respond rather than react.
Enhances mood and resilience, supporting overall emotional wellbeing.
Energy and vitality benefits
Activates and balances the body’s energy channels (meridians and nadis).
Enhances awareness of subtle energy for vitality and inner balance.
Releases stagnant energy, promoting a sense of lightness and flow.
Integrates body, mind, and energy, creating holistic well-being.
Mind-body integration and spiritual benefits
Deepens mind-body connection for greater presence in daily life.
Encourages mindful living, cultivating patience, acceptance, and gratitude.
Supports spiritual growth through breath awareness and energy cultivation.
Creates a foundation for meditation or other inner practices, making it easier to access inner calm and clarity.
Important note
This program is designed to support your wellbeing and for educational purposes only.
It is not a replacement for medical advice or treatment. Please check with your healthcare provider if you have any health concerns, and always listen to your body: move, breathe, and rest safely. Always listen to your body and practice safely. By joining, you acknowledge that you practice at your own comfort level. The teachers, the instructors and therapists are not liable for any injury or adverse effects from participation.
Do In and Yoga online course
The path that opens the flow of your energy!
Knowing and using this simple practice is an easy way to take care of our health, to calm and control your mind and emotions.
Traditionally, it was practiced to maintain the physical harmony, mental serenity and spiritual elevation of individuals. It’s an easy to learn technique and even easier to apply it in your everyday routine. In ten minutes of daily practice, you can awaken, release and balance your energies, avoiding the fatigue and the harmful effects of excessive stress.
It can be practiced at any time of the day. In the morning is tonifying and preparing you to start the day on the right foot, and in the evening, it is helping to create the conditions for relaxation and a regenerative sleep.
“The Path of the Energy” was mentioned for the first time in “The Yellow Emperor’s Classic of Internal Medicine”, the oldest book of Traditional Chinese Medicine, written around 2600 BC.
Also called “energetic hygiene”, the Do In is based on the principles of Traditional Chinese Medicine. It improves the mind-body awareness and the energy flow of all your being.
Why Do In and Yoga?
The practice of Do In also includes meditation and postures, as well as movement exercises and stretching. The originality of this course is given by the fact that you will explore an interesting combination of the traditional Do In method with specific Yoga postures, organized into a flow sequence, that will result in the harmonious flow of the energy in the 12 main energetic meridians of your being.
Benefits of the Course
Boosts circulation and energy levels
Activates the lymphatic system
Reduces stress and fatigue
Improves flexibility and mobility
Supports emotional balance
Easy daily self-care routine
Curriculum
The location of the energetic meridians
Presentation of specific energetic trigger points for a smooth and healthy flow of the energy A basic sequence of Do In, including energetic points stimulation, postures and breathing techniques
Twelve yoga poses correlated with the traditional Do In pressures, for stimulating and harmonizing the energy flow into the meridians
The Matsunaga stretching exercises
Optional one-on-one coaching add-on
The course format
Duration: 6 months
Schedule: 2h / week live (≈ 48 hours total)
Format: Only live online classes (with recordings available)
Materials: Illustrated manual (PDF or printed)
Extras: Weekly guided practice, Q&A each class
Instructor: Top professional in Traditional Chinese Medicine (adds authority & prestige)
Add-on: Optional one-on-one practice
Teachers
What to expect?
The on-line classes are live, so you can ask questions and receive personalized answers
Recordings of the online live classes and illustrated manual – resources for life
Live contact with an expert
Community practice for 6 months
Personal guidance with Q&A at every class
Optional one-on-one sessions
What do I need?
Zoom platform
Good frame of the camera enabling a clear view of your entire body so the teacher may supervise and ensure the correct execution of the techniques
Is it for everyone?
There are no contraindications to the practice of Do In – everyone can do it.
It is sufficient to fine-tune the force of the pressures to the zones you are activating, aligning them with your intended goal.
However, be careful! This technique is not a substitute for treatments and medical consultations!
Course Pricing and Packages
Step toward balance and vitality—join our Do In and Yoga Online Course!
Apply Now Join Waiting ListYoga Coaching
Personalized Guidance for Your Journey
Do you feel overwhelmed by the many techniques you’ve learned, unsure how to bring them together into a consistent, meaningful routine?
Are you longing for support, structure, and inspiration to take your yoga practice to the next level?
Would you like expert guidance on alignment, breathing, or meditation—so you can fully enjoy the benefits of yoga in your daily life?
We prepare Yoga Coaching programs for you
Our one-on-one sessions offer more than teaching. They provide a personalized path designed around your needs, lifestyle, and goals. Through a unique blend of:
- Traditional yoga practices – postures, pranayama, meditation, and philosophy
- Modern coaching tools – goal-setting, motivation, accountability, and personal growth
…you’ll receive clear structure, steady encouragement, and practical tools to build a routine that truly transforms.
Whether you’re seeking balance, resilience, stress relief, a healthier lifestyle, or deeper spiritual connection, our Yoga Coaching Program helps you get there, step by step.
What to expect?
For aligning the yoga practice with your personal or professional goals, you will have a first session of assessment. After understanding your objectives and needs (stress, health, mindset, lifestyle) and seeing what are the yoga styles and techniques that you know, together with you it is created a personalised practice. This includes a daily routine that may combine asanas, pranayama, meditation, and philosophy.
Next sessions are supportive sessions that monitor your practice and use coaching strategies for motivation, accountability of progress, and personal development.
In these sessions, the first established routine may be gently changed, according to your own rhythm and already achieved results.
The coaching strategies are based on the Yogic Wisdom and Positive Psychology, as in the latter, yoga represents a discipline that provides practical tools that naturally support the goals of positive psychology. This may help you to be efficient in achieving personal growth, inner resilience, the experience of positive emotions, and to live a more meaningful life.
What is the essence of the Sundari Integral Yoga© coaching?
How Sundari Integral Yoga© Coaching differs from Yoga Practice/ Teaching?
What are the benefits of Sundari Integral Yoga© Coaching?
Deepens both yoga practice and life transformation.
Builds self-awareness and emotional intelligence.
Supports healthy habits and lifestyle changes.
Improves focus, productivity, and resilience.
Reduces stress, anxiety, and burnout.
Are the personalised sessions online?
We use the hybrid approach, the yoga coaching sessions can be online, so you have access for wherever you are, or in-person, if you are participating to one of our in-person activities.
Professional expertise
Link catre biografia lui Carmen!