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180-hour advanced training for yoga teachers
The depth of yoga & holistic teaching
October 30 - November 19, 2026
Cocoon, Portugal
This training is for you if...
...you already have one Completed basic yoga training You have and feel that your path can continue – more powerfully, more consciously, more deeply.
...you your Refining Vinyasa practice and want to expand – physically, energetically and mentally.
...you advanced asanas and a deeper understanding calling for alignment, sequencing, and energy work.
... you teach and your
style
further develop would like – with more depth, authenticity and inner clarity.
...you don't actively teach, but your
own
Practice
strengthen, deepen your knowledge and inspire yourself anew.
...you in a
protected
Circle want to refresh what you have already learned, better understand the background and absorb new ideas.
... you want to give yourself space – for growth, connection and conscious development on all levels.
... you feel called.
Curriculum of the training
Your path to yourself – through body, mind and heart
90 hours
Deepening of yoga technique, training & practice
Asana · Pranayama · Meditation · Mantra · Kriya · Chanting
25 hours
Teaching methodology & personality development
15 hours
Anatomy & Energetics
30 hours
Yoga Philosophy & Ethics
20 hours
Internship & Lived Experience
You can find more details
HERE
Daily routine*
6:00 - 7:00 AM | Sunrise Satsang
Our morning practice – Satsanga Sādhanā – is a transformative sitting practice. It artfully combines meditation, mantra, prānāyāma and kriya techniques for a powerful start to the day.
7:00 AM | Tea & Coffee
7:15 - 9:00 AM | Asana practice
Our daily asana practice is powerful, mindful, and deeply connected to the breath – focused on creative and varied Vinyasa Yoga flows. This practice is more than movement. It is a ritual, a dialogue between body, breath, and consciousness.
9:00 - 10:00 AM | Breakfast
10:00 AM - 1:00 PM | Theory
We deepen our understanding of anatomy—on both physical and energetic levels—and explore topics such as prana, chakras, fascia, the nervous system, and trauma-sensitive practice. The focus is not on dry theory, but on vibrant exchange, direct experience, and integration. Our teachers bring their years of experience, lived knowledge, and their own practice to convey this content to you in a clear, accessible, and inspiring way. In this way, theory becomes a solid foundation—not only for your own practice, but also for teaching with depth, integrity, and awareness. These sessions are an invitation to refine your understanding of yoga, broaden your perspectives, and gain a deeper understanding of what it truly means to live yoga—on and off the mat.
1:00 PM - 3:30 PM | Lunch & Break
3:30 p.m. - 6:00 p.m. | The Art of Teaching
In the afternoon, we dedicate ourselves entirely to the art of teaching – The Art of Teaching at an advanced level. In these sessions, we explore the energetic connections between body, breath, and movement, refining our perception of subtle alignment and presence in space. We delve deeply into the structure and alignment of key asanas, learn precise and mindful physical adjustments, and the art of "reading" energy and providing individualized support. The focus is not only on what, but above all on how – on clear, loving, and authentic teaching rooted in personal experience. These sessions are practice-oriented: you will practice leading, giving feedback, reflecting, and experimenting – always with the goal of finding your voice, refining your style, and teaching with inner clarity and depth. In the evening, we conclude the day with a short, nourishing asana practice – a conscious return to your own body, an integration and release, supported by stillness, movement, and connection.
6:30 PM - 7:30 PM | Dinner
7:30 p.m. | Community
There isn't a fixed program every evening. When we come together, it's in a lovingly prepared setting that allows space for depth, connection, and a gentle arrival. The evenings are experience-oriented and allowed to develop intuitively – in accordance with the energy of the day and the group.
9:00 PM | Time to rest
* You can find some more details further down in the FAQ.
Das Retreat Center
The Cocoon is more than a place – it's a feeling. A loving retreat full of spaciousness, warmth, and silence, nestled in 275 hectares of untouched nature at the wild Atlantic coast of PortugalHere, where the sky is vast and the wind whispers stories, you can let go and simply be. Between gently swaying hammocks, a crystal-clear freshwater lake, and golden sunsets, time begins to lose its rigid structure. The days flow – like a quiet dance with nature. Mornings are filled with silent prayer beneath ancient pine trees, evenings with shared laughter over delicious, lovingly prepared meals. Every moment becomes an invitation to reconnect with yourself.
The Cocoon lies hidden in the enchanting Alentejo regionNot far from the charming coastal town of Vila Nova de Milfontes – a region that captivates with its white villages, tranquil expanses, and rugged cliffs. Just two hours from Lisbon (or even closer from Faro), yet in a world of its own. The sea is only ten minutes away.
The accommodation is simple, light-filled, and designed with loving attention to detail. Here you'll find everything you need to feel comfortable and at home. Two very special yoga shalas await you on the grounds: one nestled beneath fragrant pine trees, and the other—a light-filled, warm room with handmade tiles and a high ceiling—offers a sense of security and tranquility. Three times a day, you'll be treated to fresh, nourishing meals—regional, seasonal, plant-based, and prepared with love. In the mornings, you'll enjoy handmade granola, fresh fruit, warm bread, and savory snacks. At lunchtime, light, colorful bowls are served, and in the evenings, you'll share a family-style meal—sometimes a spicy curry, sometimes a creamy soup, always surprising and satisfying. All accompanied by fragrant herbal tea, good coffee, and thoughtful little touches.
The Cocoon is a place to breathe. To slow down. To come home – to connecting with the earth, with other people, and with yourself. A place where you remember: Life can be easy. And beautiful.
I would like to apply for the training program:
Contact us any time
Costs & Details
Early Bird: minus EUR 222 until May 1st, 2026
* 4,888 EUR
Triple room
Single bed in a shared triple room with two other people. Private bathroom in the room.
* 4,999 EUR
Double room with shared bathroom
Single bed in a shared double room with one other person. The bathroom is shared with another room and
It is located in the hallway.
* 5,222 EUR
Double room with private bathroom
Single bed in a shared double room with one other person. The bathroom is in the room.
* 5,999 EUR
Private room with shared bathroom
King-size bed in a private room. The bathroom is shared with another room and is located in the hallway.
* 6,999 EUR
Private room with en-suite bathroom
King-size bed in a private room. The bathroom is en-suite.
Included:
- 20 nights
- 3 meals a day
- Fruit, tea, water, coffee
- Information material
- Props (yoga mat, blocks, bolster)
- Bedding & towels
- Help and support in planning your trip
- Cocoa, a small gift, additional little things
Installment paymentPossible: Split the amount into two or four payments (even after your training, if it helps you financially).
Payment via bank transfer or PayPal. *
Financial considerations are only of secondary importance here. If you feel called to be part of it, we'll always find a way.
Not included:
- Flights
- Getting to Cocoon (feel free to rent cars together, share a taxi or organize a bus)
This is what you can expect
Your Guides
Ina Hoffrogge
Ina is the owner of YOGARAUM – Namaste Ina, a long-time yoga teacher, meditation guide, Reiki practitioner, writer and
Yogini with all senses.
What distinguishes Ina's work is dedication, passion, and love for yoga. Ina is a traveling yoga teacher, teaching worldwide, organizing and leading retreats and teacher trainings, giving workshops, providing one-on-one support, and deepening her own practice with every interaction.
Ina lives yoga with all her heart.
I'm looking forward to these intense weeks with you and us. We will engage in deep exchanges that will allow us to experience and get to know ourselves in a completely new way.
Naresh Längst
Naresh is a yoga teacher, group leader for emotional processes, and a passionate movement enthusiast. What sets him apart is his ability to create spaces where practice becomes self-exploration. He loves the slowness that allows for deep introspection—and the authenticity that arises when posture is not just practiced outwardly, but discovered inwardly.
In his classes, Naresh combines anatomical knowledge with mindful presence, creating a powerful training ground for people who want to meet each other sincerely – on the mat as in life.
He shares his experience from over ten years of intensive practice and teaching, and invites you to experience yoga as a vibrant and profoundly transformative path.
Q&A
Advanced training 2026 @ Cocoon Portugal
questions and answers
Where is the Cocoon?
The Cocoon is located near the fishing villages of Zambujiera del Mar and Vila Nova de Milfontes, both in the Alentejo region. It's approximately a 2-hour drive from Lisbon, or slightly closer from Faro.
How do I get there?
- We'll fly to Lisbon or Faro. From the airport, we can rent cars together or take a taxi.
- If you fancy a road trip, maybe even by car? :-) Details can be discussed in our WhatsApp group, which we will create approximately six months before the start of the training.
From what time can I check in on October 30th? When does the program start?
You can arrive and check in from 3:00 PM onwards. Please plan to arrive at the airport no later than 12:00 PM on October 30th. We will depart together at 4:30 PM; you should be there by then at the latest.
Can I arrive earlier than October 30th or stay one night longer?
Unfortunately, this is not possible, as new retreat groups arrive before and after us.
When does the closing ceremony take place? At what time do we have to leave the Cocoon?
On Wednesday, November 18th, we will celebrate our graduation. On Thursday, November 19th, we will simply have breakfast and depart. We will leave Cocoon at 10:00 AM. Please do not plan your return flight before 4:00 PM so that you can relax and wrap things up completely.
What am I allowed to bring?
- Clothes that you enjoy moving in
- Warm clothing for the morning and evening chill
- A white outfit for the graduation ceremony
- Journal/ Notebook
- Colored pencils, 2-3 ballpoint pens/fountain pens or similar.
- Textbooks that I will send you via email
- If you like: affirmation cards, questions, wishes & inspirations
- Optional: Yoga mat
- YOU, with everything you are feeling right now!
What can I expect from this training? Will I be challenged?
This intensive 180-hour advanced training spans 20 days – a profound journey that challenges and nourishes you physically, mentally, and spiritually. The flow of each day emerges from the natural rhythm of the group – guided by presence, dedication, and what is needed in that moment.
How can I imagine the asana practice during the training?
The asana practice is vibrant, multifaceted, and growth-oriented. During the first few days, Naresh and I will guide you through a powerful, finely tuned asana and meditation practice. In doing so, we will create a space for grounding, alignment, and a deeper awareness of your body.
Towards the end of the first week, participants begin to lead their own sessions – both meditation and asana sequences. This creates a dynamic learning environment where we learn from each other, give each other constructive feedback, and grow together.
This diversity of teachers' voices gives us deep insights into different approaches and qualities. This is precisely what makes it possible to increasingly feel and develop our own voice as teachers. Because the more souls we experience in their unique forms of expression, the more consciously we can reflect on what truly resonates with us.
It is a collective process of learning, discovering, and refining. It is based on mutual respect, a joy in sharing, and a deep desire to teach authentically.
Will there be free time? Will we be provided with food during this time?
During your training, you'll have a full day off for integration and an afternoon off to relax. Meals will continue to be provided at Cocoon during this time, so you don't necessarily have to leave the center.
How and in what form do the theory lessons take place?
Depending on the weather, we'll meet for the theory session in the indoor shala or find a nice spot in nature on the grounds. We won't be sitting at rows of tables like in school, but rather utilizing what the space offers: the floor, walls, and of course, the yoga equipment.
Is there a laundry facility?
Yes, we can have your laundry done on-site. This costs us a small amount, which we will include with all other bills at the end. It's worthwhile if several people place a joint laundry order. The laundry will be returned to you as quickly as possible, dry and folded.
What kind of diet can I expect?
A nourishing, plant-based breakfast awaits us each morning, made with vibrant, fresh ingredients – mindfully prepared and served with love. Look forward to vegan treats like avocados, seasonal, locally sourced fruits, plant-based yogurt and porridge, homemade granola, homemade jams, and freshly baked bread. All meals throughout the day are vegan, locally sourced, or from the restaurant's own farm – with options to suit everyone. Cocoon roasts its own coffee and offers a selection of exquisite herbal teas – perfect for a relaxing start to the day.
A conscious and enjoyable experience.
Sugar-free diet?
There will always be desserts and sweets from time to time, so the diet is not completely and necessarily sugar-free.
Am I allowed to consume alcohol and/or smoke?
We will not be serving alcohol, and we encourage you to abstain from alcohol during your training. However, you are of course free to do as you please on your day off.
Is the training certified?
Yes, at the end you will receive a certificate that allows you to apply and work as a yoga teacher anywhere in the world.
Is the training registered with Yoga Alliance?
No, the training is not registered with the Yoga Alliance – and that is a very deliberate decision. The Yoga Alliance is an American association that sets certain formal standards and charges fees to trainers and new yoga teachers to be part of the Yoga Alliance. This is not a traditional certification, but simply a listing in their register.
We do not want to be bound to a system that prioritizes Western frameworks and bureaucratic regulations over a millennia-old spiritual practice. Our training is based on the depth and wisdom of the traditional Indian yoga tradition – free, authentic, and independent. This is precisely what we stand for with complete conviction.
Can I still use the certificate then?
Yes, absolutely – you can of course use our certificate to teach yoga.
The profession of yoga teacher is not regulated – meaning you are free to follow your own authentic path in teaching. And that's exactly what we provide you with: sound knowledge, practical experience, a deep understanding of yoga, and above all, confidence in yourself.
Do I have to take an exam?
Three things are important for receiving your certificate at the end of the training:
- Your participation in all lessons and readings. (If you are ill, we will find a solution together.)
- A short written knowledge test, for which we will prepare you carefully and comprehensively. You will have everything you need to feel safe.
- Leading a yoga class – either alone or together with two or three other participants. Here too, we will lovingly accompany and support you in the planning and implementation.
Do we have the opportunity to get to know each other before the training begins?
Yes, we will meet in a joint online meeting before the start to exchange ideas, discuss questions and get a first impression of each other.
Is there any prior contact with the group?
Yes, there is a WhatsApp group where you can connect with others, exchange information, and settle in before the start.
YTT User Reviews
Sylvia M.
Yoga is a profound path of connection, love, and transformation. When we take on the role of yoga teacher, we consciously choose to guide with integrity and embodied knowledge. I had the privilege of learning all of this during four weeks in Mallorca at Tramuntana Flow, thanks to Ina, Maxi, Sarah, and Engelbert. It was an incredibly valuable time filled with strength, energy, musical highlights, and the transfer of knowledge on both theoretical and practical levels. My passion for yoga shines even brighter after this 200-hour yoga teacher training than before. I have found access to my inner connection.
Tatjana T.
The training has enriched my life even further. I'm now even more energetic and love this intense feeling of being at one with myself and my body. This stillness and deep contentment that I feel in the asanas is addictive. Afterward, I can clearly feel that my chakras are activated, and I enjoy this incredible feeling for a long time. The wonderful images I receive during practice, the letting go and surrendering—it's simply the most magical yoga I've ever experienced. It was an incredibly precious time with such lovely people whom I had the privilege of meeting, and whom I will forever hold in my heart.
* The payment plan will be discussed individually due to varying financial resources.
A cancellation fee applies in case of cancellation:
• Up to 120 days before the start of the training - 50% of the total amount
• Up to 60 days before the start of the training - 80% of the total amount
• Less than 60 days before the start of the training - 100% of the total amount
Exception: if the cancelling participant fills the place themselves.
Unfortunately, we cannot make exceptions in cases of illness. Therefore, we recommend that you take out travel cancellation insurance. We'd be happy to help you with that; just get in touch.
