Welcome !

to the Traya Yoga 200 Hour Yoga Teacher

Training at Yoga Dunia, Nusa Lembongan!

July 28 - August 18th, 2019



The first and last day of the course are used as travel days so please schedule your arrival and departure accordingly

The nearest airport is Bali Ngurah Rai International Airport, also known as Denpasar International Airport (airport code: DPS), which is located on the larger island of Bali, Indonesia.

From here, you can take public or private transport to the port of Sanur to catch a boat to the smaller island of Nusa Lembongan.

We encourage you to land 3 hrs before the time of the departure boat.

From Sanur, you need to take a 30-minute boat ride to Nusa Lembongan and then the boat company will drive you to your hotel free of charge ( ask them when you book your ticket).

Please be sure to check the boat timetables before arriving to be able to catch a boat before their last departure on your arrival day.

You may need to arrive in Bali a day earlier if you have a late flight. For further assistance with scheduling and/or booking boats, please email contact@yoga-dunia.com.

Please plan your arrival to Nusa Lembongan for Sunday, July 28th, 2019.

This day will be used solely for check-in and orientation. There will be no “official” classes scheduled on your arrival day so you can arrange your flights and arrival time whenever it best suits you, the airline schedule, and the boat schedule.

We will have a welcome circle and meet ‘n greet on the evening of July 28th around 5 p.m., so please plan your arrival accordingly. The course will finish the morning of August 18th around 9 a.m. after our closing ceremony.  

Visit Visa on arrival:

Foreigners can apply this visa upon arrival in Indonesia, if the nationality included on visa on arrival countries list

A holder of Visit Visa on Arrival is given 30 days stay and can be extended in Immigration Office for 1 (one) time, to have another 30 days stay

All information you need here


Important items to remember to bring

Mats will be provided, but if you prefer not to use the mats at the training center, then please bring your own. If you don’t have a high-quality yoga mat already, we highly suggest buying one now! Our favorite brands are: Jade Mats (eco-friendly), Manduka, Lululemon, and Liforme.

If you haven’t invest in some yoga clothes that make you feel like a million bucks, now is also a great time to do that! Make sure you have full range of motion in any outfit you bring for yoga, whether that means spandex leggings or loose cotton pants.

Although you will receive the training manual when you arrive, and you can take notes in it, you will likely want to have a notebook with you for extra notes.

You can get cash at any local ATM. Make sure your bank knows you will be travelling abroad so that you are able to take out money when you arrive. Don’t expect small, local stores to accept credit cards – in fact, most stores won’t accept them. So make sure you have enough cash with you when you go into town to be able to get by without a card.

Since we can’t drink the tap water in Indonesia, bringing a portable, reusable water bottle is essential. In doing our best to help the environment, we highly suggest bringing a metal or glass water bottle with you and refilling it instead of buying a single-use, throw-away plastic water bottle a few times a day.

We recommend either bringing this with you, or having enough time before the course starts to buy some in Bali or Nusa Lembongan. There will definitely be places to buy some in town, but if you prefer something natural, you might wants to bring some from home that know and trust.

Make sure you have the proper adapter to be able to plug your device into Indonesian outlets. Indonesian uses European-style two-pin round plugs (“C”-type is the most common variant found). Voltage is at 220 V 50 Hz. Make sure you bring this with you or having the time buying one before the course starts, you should able to find it in town.

We will be in class a lot for this intensive training, but you have a two hour lunch break every day and you are free for the entire day on Sundays – and the beach is right at our front door! Please choose a natural sun screen. You will want to go for a swim and much of toxic cream melts in the ocean causing disturbance in the water affecting marine life.

With the beach at our doorstep and a small pool on location, mixed with very warm weather, you will likely be taking a dip during your breaks and days off. Remember to bring a swimsuit and comfortable warm-weather clothing to lounge and relax in when not in class.

 As they say around here, “it’s the months of BERS.” Our rainy season is USUALLY the month of December to the tail end of March but with the global warming, the weather has been unpredictable. Usually sunny during the day and early evening or late night, it pours. It’s a good idea to bring your rain jacket. Locals wear a poncho and those are very handy if you are driving a scooter. No point in bringing umbrellas. Trust us, they do nothing!


Daily from Monday through Saturday with Sundays off

7:30 - 9:30 Hatha or Vinyasa Practice and Meditation

9:30 - 10:30 Breakfast

10:30 - 14:15 Asana Lab & Lecture

14:15 - 16:15 Lunch & Break

16:15 - 17:45 Lecture

18:00 - 19:30 Yin or Restorative Practice



Payments are due in full by July 28th, 2019. We accept either WeTravel, major credit cards or cash on arrival for the remaining course tuition fees. Your invoice and payment instructions were attached to your welcome email. If you still have a balance owed as the payment deadline approaches, you will receive a reminder email from us to pay the remaining fees.


We’re so happy you’ve decided to join this course and we’d love it even more if you helped us to spread the word! For every successful referral, you and your referred friend will receive a $150 discount on course tuition.

* Applicable only when your friend signs up directly through us, not through a 3rd party booking site. Friend must tell us when booking that they were referred by you.


Required Reading and Journaling

Please prepare for the training by completing all of the assigned reading and journaling before the training begins so that we all have a solid foundation from which to work. This will make everything run more smoothly, will make the training more enjoyable for you, and ensures a higher level of teaching and learning.

  1. Raja Yoga by Swami Vivekananda (includes the Yoga Sutras of Patanjali + commentary)
  2. Yoga Beyond Belief by Ganga White
  3. “Making Practice Matter” – two short essays by Michael Stone – http://michaelstoneteaching.com/2018/07/05/making-practice-matter/
  4. Your Body, Your Yoga – Bernie Clark

*Note: Your Body, Your Yoga might be difficult to understand without a keen interest or background in anatomy or human movement. Please just spend some time looking through the book to begin to familiarize yourself with the concepts, which we will dive into more thoroughly in the training.

*Note 2: You don’t need to bring any of the required reading books to the training

Even if you don’t have time to read these before the course, these texts are highly recommended for you to read as a yoga teacher to give you even more insight into the diverse practice of yoga, anatomy, and teaching.

* Note : Books marked with (**) are very highly recommended


  1. **The Key Muscles of Yoga: Scientific Keys, Volume I by Dr. Ray Long
  2. The Anatomy Coloring Book – Kapit & Elson
  3. Yoga Anatomy – Leslie Kaminoff & Amy Matthews

Hatha Yoga + Pranayama

  1. **Light on Pranayama – B.K.S. Iyengar
  2. Light on Yoga – B.K.S. Iyengar
  3. The Hatha Yoga Pradipika – Swami Muktibodhananda

Yin & Restorative Yoga

  1. The Complete Guide to Yin Yoga: The Philosophy and Practice of Yin Yoga – Bernie Clark
  2. The Relaxation Response – Herbert Benson
  3. **Relax and Renew – Judith Hanson Lasater

Yoga Philosophy / Scripture

  1. The Ten Principle Upanishads – Shree Purohit Swami & W.B. Yeats
  2. **The Bhagavad Gita – Eknath Easwaran
  3. Shankara’s Crest-Jewel of Discrimination – Viveka-Chudamani
  4. **Karma Yoga / Bhakti Yoga / Jnana Yoga (or just the complete works of Swami Vivekananda) – Swami Vivekananda

Hindu / Yoga History

  1. **The Wonder That Was India – A.L. Basham
  2. The Yoga Tradition – Georg Feuerstein

Ethics + Social Action

  1. **Yoga For A World Out Of Balance – Michael Stone

Teaching + Career Skills

  1. Courage to Teach – Parker Palmer
  2. **The Art and Business of Teaching Yoga: The Yoga Professional’s Guide to a Fulfilling Career – Amy Ippoliti

Asana + Class Theming

  1. Myths of the Asanas – Alanna Kaivalya
  2. **Theme Weaver – Michelle Marchildon

Buddhism + Meditation

  1. **A Path With Heart – Jack Kornfield
  2. The Path is the Goal – Chögyam Trungpa

Journaling assignments:

Put aside some time to write in a notebook, digital document or journal and

come to the training ready to share those parts of your writing, at least the parts

you feel comfortable sharing, with fellow students.

  1. Who do you want to be? (What kind of person? What do you love to do? What do you value? What makes you feel alive?)
  2. What are your assets? What are you good at? What are your talents and strengths? What are your gifts?
  3. What are your liabilities? What are your foibles, flaws, weaknesses?
  4. What is your reason for wanting to be a yoga teacher? What is your mission in teaching yoga? What do you hope to contribute to the world by being one?
  5. What is yoga to you?

Boost Your Practice Frequency & Duration

We will be on the mat sometimes up to 5 hours a day practicing asana. To prepare for this kind of physical activity we recommend increasing the frequency and duration of your yoga practice in the weeks and months leading up to the training. Your body will acclimate after the first week or so, but just so your first week is more enjoyable, you might want to make sure you are practicing 4-6x a week for a minimum of 60 minutes and up to 3 hours if time allows on some days. This is more of an ideal goal, in an ideal world, so don’t worry if you cannot increase this much before the training begins. Again, your body will get used to it as we go, but it’s best to be as prepared as you can!

Online Practice Tools with Jess

We strongly recommend having a regular practice (as mentioned above) before coming to the training. You might want to take this time to get used to get used to Jess Rose’s teaching style. Not only will this help you meet your practice goals, it will acclimate you to her energy and style of teaching and familiarize you with her alignment cues, themes and sequencing. When you arrive, you will be much more “synced up” and ready to roll!

Find some of Jess’ classes here :

** https://www.yogiapproved.com/classes/vinyin/?ref=Jess+Rose





Practice Meditation

During this course, we will meditate daily. Yoga and meditation are two things that have gone hand in hand since the early origins of both practices, and as a yoga teacher, you will probably be asked at some point about your meditation practice, and if you are able to lead a group meditation. You will learn a lot about meditation during the training, but before we meet for the training, take some time to sit in stillness and silence, or follow some guided meditations. Be ready to share your meditation experience with the group.

Please fill out this training questionnaire so we can get to know you, your practice, dietary needs, etc. a bit better. It shouldn’t take much longer than about 10 – 15 minutes.

If you have any further questions as you prepare for your upcoming course, please do not hesitate to contact us at jess-yttc@yoga-dunia.com