12-day 100-Hour Meditation and Pranayam Course

Level – Beginners to advanced.

100-hour Meditation Pranayama Course

This Meditation and Pranayama Training is to learn, practice, and teach ancient Yogic methods of Meditation, Pranayama, Mudra, Bandha, and Meditation with skilled and experienced teachers, leading to more profound inner and outer changes. Prana is the subtle vital force in our bodies. It pulsates within every cell and molecule of DNA; in fact, every gland and organ pulsates with prana. Good health indicates that the flow of prana in the body is unrestricted. But when the flow of prana becomes blocked, optimal functioning decreases in that area. As a result, we feel stiff, in pain, ill, and cramped in that part. Therefore, to maintain the steady flow of prana’s life-sustaining energy,

Highlights of The Retreat

Training Fee Includes:

11 Night Accommodation
12 day onsite training
Breakfast, Lunch and dinner
Morning Evening Asana Practice
Shatkriyas (Yogic Cleaning Methods)
Main 8 Pranayama with theory and practice
Bandhas and Mudras
Mantra Chanting
Yoga Pranayama Meditation Lecture
Various Active and passive Meditations
Dance Meditations
Laughter Meditation
Chakra Meditation
Candle Gazing Meditation
Vigyan Bhairav Tantra Meditations

Daily Training Schedule




​​​​6:30 – 8:15 am

Asana Pranayama meditation

8:30- 9:30 am


10:00- 11:15 am

Yoga Meditation Philosophy

11:30 – 12:50 pm


1:00 – 2:45 pm

Lunch and Rest

3:00 – 4:00 pm

Anatomy / Meditation

4:15 – 5:30 pm

Asana Teaching Practice

5:30 – 7:00 pm

Free relaxing time

7:00 – 8:00 pm


8:00 – 9:15 pm

Twice a week Meditation

Day off

Once a week


Note – It is a sample schedule. Timing remains the same topics changes as the group progress.


Dates and Fee

Training Date 2023 / 2024

Standard Room Single/Shared

Garden Bungalow Single/Shared

Sea View Bungalow Single/Shared

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3 - 14 July 

€ 1200 

€ 1500

€ 1750

1 - 12 August

€ 1200 

€ 1500

€ 1750

5 - 16 September

€ 1200 

€ 1500

€ 1750

3 - 14 October

€ 1200 

€ 1500

€ 1750

1 - 12 November

€ 1200 

€ 1500

€ 1750

27 Nov - 8 Dec

€ 1200 

€ 1500

€ 1750

7 - 18 January 

€ 1200 

€ 1500

€ 1750

5 - 16 February 

€ 1200 

€ 1500

€ 1750

3 - 14 March

€ 1200 

€ 1500

€ 1750

27 March - 7 April

€ 1200 

€ 1500

€ 1750

29 April - 10 May

€ 1200 

€ 1500

€ 1750

Get a 10% discount if you book 30-days in advance.

Retreat Content

Pranayama TrainingThe word Pranayama has two roots: Prana + Ayama. Prana means vital energy, and Ayama implies expansion. Therefore, Pranayama is an expansion of prana. Yogic Pranayama exercises purify all the energy channels in the body. Therefore, every Pranayama technique has unique benefits for the body and mind, interconnected and interdependent.

Pranayama has four aspects: 1) Pooraka –inhalation, 2) Rechaka –exhalation,3) Antarkumbhaka–internal breath retention, and 4) Bahir kumbhaka–external breath retention. In various Pranayama practices, we utilize these four aspects of breathing to improve and regulate the flow of prana in our bodies. The Fourteen distinct types of pranayamas are included in The Retreat:

Basic Abdominal breathing
Natural Breathing
Thoracic breathing
Clavicular breathing
Yogic breathing
Deep breathing with ratios
Rapid breathing
Surya Bhedan

Physical Benefits of Pranayama
Pranayama can relieve many ailments, including fatigue, sleep disorders, anxiety, dizziness, lungs, and visual problems. It also helps keep your lung tissue elastic, tone your abdominal muscles and strengthen your immune system. In addition, as you breathe deeply, you increase your oxygen intake, which boosts your energy, improves metabolism, and helps your body to rid toxins.

Mental Benefits of Efficient Breathing

If you are anxious or upset, your breath becomes shallow. Breathing efficiently clarifies your thinking, improves concentration, decision-making, and memory, reduces anxiety, and improves communication skills. In addition, breathing exercises will restore a sense of calm and self-assurance.

Spiritual Benefits of Efficient Breathing
The practice of Pranayama stimulates the Kundalini and chakra centers, regulates the flow of prana, and purifies your inner being. Asanas eliminate the distortions of the physical body. Pranayama influences both the subtle and physical bodies and free the mind from untruthfulness, ignorance, and other painful and unpleasant memories and experiences. When the mind is silent, it becomes easier to enter into deeper states of Meditation.

Three Bandhas
The Sanskrit word Bandha means to hold, lock. There are three main bandhas plus the Mahabandha, a combination of them. A bandha is practiced separately or in conjunction with various asanas and Pranayama. Bandhas help to balance the chakras and awakens
Kundalini’s energy. The idea is to use muscular contractions or locks to seal off the energy flows. They help reduce tension and stress, muscular strain, and nervous irregularities. The three bandhas are related to the base of the spine, the dorsal or solar plexus region, and the throat or upper spine.

1. Mula bandha– pulling up the muscles between the anus and the scrotum or the vagina. The region between the navel and the anus is contracted towards the spine and pulled towards the diaphragm. It helps tone the pelvic area and correct prostate troubles and bladder weakness. It is a traditional practice for longevity and opens the psychic gateway for elevating lower energy.
2. Uddiyana Bandha encourages prana to course up through the Sushumna Nadi, the main channel for the flow of Kundalini energy. In addition, Uddiyana bandha aids digestion and bowel function, relieves constipation, reduces nervous tension and emotional stress, and promotes youth and vitality.
3. Jalandhara Bandha or the Chin Lock is the simplest of them. After exhaling or inhaling, apply Kumbhaka (breath retention) and bring the chin down towards the collarbones. This lock helps the lymphatic glands, thyroid and parathyroid, and the thymus function and stimulates various autonomic centers situated in the brain stem. It also helps flush out accumulated wastes through the improved circulation to these areas.
4. Mahabandha combines the three bandhas, promotes longevity, restores energy, and invigorates the entire psyche.

In Sanskrit, Mudra means ‘gesture’ or ‘attitude.’ In Yoga, mudras are particular positions of the hands and the body to establish specific energy patterns, similar to electrical circuits. Mudras are practiced separately or with asanas, Pranayama, and bandhas. The mudras deepen a meditation practice.

Some benefits of Mudra’s
• Mudras have a therapeutic effect on the body and mind without side effects. In addition, they are easy to practice and give better results.
• Tattva Mudras are related to five elements: Fire, Air, Space, Earth, and Water. Therefore, Tattva mudras balance five elements in the body.
• Pranic Mudras are related to main five pranas Prana, Apan, Vyana, Udana, Samana. Pranic Mudras balance Pranas in the body.
• Mudras energize the body and mind, helping in promoting health and developing immunity, and purifying the nervous system
• Mudras affect all the seven chakras, and through these chakras, they positively affect the body, mind, and emotions.


Shatkriyas:  Kriyas must be performed empty stomach in a comfortable, contained washing room in a peaceful and focused state of mind. During the monthly period, women can do Jalneti only. Consult with the teacher for contra-indications. 


Trataka s is a cleansing practice of the Optical nerve to release suppressed memories. Candle gazing can be performed in a group or alone at night before sleeping. If eyes start to burn and tear, gently close the eyes and do it again. 15 min is sufficient time. Close your eyes, focus on the negative image of the flame, and lie down in Savasana for 2-5minutes. 


Jala Neti: 

This practice is performed by lukewarm salty water (non-iodized) in each nostril, allowing it to flush the sinus cavities and nasal passages and draining it through the opposite nostril.

Sutra Neti:

Cleanses nasal passages and is performed by using a clean thin, flexible rubber pipe. One delicately inserts the tube into each nostril and captures the end at the back of the throat. An experienced teacher should demonstrate this Kriya before attempting it.


Vamana Dhauti: This practice involves drinking tepid warm, salty water (non-iodized) and flushing the upper digestion tract of the esophagus and stomach of mucus and surplus digestive acid. One needs to bring up the water to flush the system. One needs to perform this Kriya as part of the morning kriyas before any fluids or foods have been consumed. There two more Dhauti Kriyas are called Danda Dhauti and Vatsara Dhauti. 


This advanced Kriya can be a preparatory exercise for pranayama breathing practices. It is a progression of Uddyanna Bandha. Exhale entirely and move the organs of the abdomen up the chest cavity and suck up the diaphragm muscle. 


Kapalbhati is a cleansing and preparatory exercise performed by sitting in a seated position with an upright and relaxed abdomen. Keeping forceful exhalation and passive inhalation up to 10-30 breaths make up one round. Three to five rounds are sufficient.


Basti is an advanced cleansing practice that should be taught and performed under the supervision of an experienced teacher. It is the suction of water up the rectum to cleanse the lower digestive tract. It can be seen as a natural enema. 

Shanka Praksalana:

Shanka Praksalana is an advanced cleansing practice that should be taught and performed under the supervision of an experienced teacher. It is a cleansing practice that flushes out the upper and lower digestion tract by drinking a series of servings of tepid warm salty water and performing a series of asanas (postures) to aid in flushing out the water through the entire system. This Kriya can be performed 1-2 times a year under the guidance of an experienced teacher. This Kriya must be performed in a serene, private environment, without any disturbances and with enough free time. A proper diet has to be taken care of for three weeks. 

Pranayama (Expansion of Prana​,​Vital Energy)
What is Prana?
Benefits of Pranayama​​
Pranayama in an ancient text
Kapala-Bhati (Frontal Brain Cleansing)
Nadi-shodhan (Psychic Purification)
Bhastrika (Bellows Breath)

Theory and practice of Meditations. We practice following Meditations:

Dance Meditation
Tratak (candle gazing) Meditation
Chakra Meditation
Mindfulness Meditation
Kundalini Meditation
Visualization Meditation
Walking Meditation
Vipassana Meditation
Silent Sitting Meditation
Vigyan Bhairav Tantra Meditations

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