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This teacher training offers students in-depth skills to explore Yoga as a vehicle for vibrant health, self transformation, and personal empowerment. Our curriculum includes a unique blend of alignment-based vinyasa flow, a solid foundation in Hatha Yoga and 200 hours of instruction offered within a therapeutic framework.

The instruction will cover a wide range of Yoga techniques including Yoga postures, anatomy, relaxation, breath awareness, pranayama, meditations to calm the mind, contemplations to transform limiting tendencies into life affirming thought patterns, and the application of clear, anatomy-informed principles of alignment to create safety, balance, and freedom in Yoga poses. Students explore concepts from Ayurveda, the Upanishads, Patanjali and the Chakra System as frameworks for the application of Yoga as a journey towards radiant health and wellbeing.

The asana emphasis includes both level one/two alignment-based vinyasa flow sequencing as well as gentler and restorative variations. Expect to practice asana from all category of poses including standing poses, hip openers, forward bends, backward bends, twists, inversions, balancing, supine, seated and prone. Modifications for all levels of practitioners are provided and all levels of abilities are welcome to attend.

Rather than offer standard sequencing or rigid methodologies, students are exposed to frameworks that inspire each yoga teacher to adopt the practices, awaken their creativity and find their own authentic voice as a teacher.

Graduates of this program feel empowered to teach a variety of Yoga class types, including all levels vinyasa Yoga, alignment-based classes, Yoga foundations, senior, gentle, and restorative.

What You'll Learn In Your 200 Hour Teacher Training

quick view

Yoga Style: Hatha/Vinyasa/Restorative with a Therapeutic View

Skill Level: All Levels

Class Demographics:  Ages 17 – 70, diversity welcome. Our class sizes are typically between 18 - 25 students.

Certification: 
Soma Yoga Institute 200 Certification, Yoga Alliance RYT-200 Upon Successful Completion

Instructors: Train with C-IAYT Certified Yoga Therapists & E-RYT 500 Master Teachers with 20 + years experience

Salvatierra, a private retreat in Costa Rica, is simply a spectacular venue for a yoga teacher training. It offers two yoga studios, the yoga deck with unparalleled views and a lovely indoor space with wood floors and windows on all sides. There are two pools on property, oceanside cabinas, a magical beach for morning yoga, and delicious, healthy food. The retreat itself is located on the Nicoya Peninsula of Costa Rica and has been identified as one of the five blue zones on the planet. 

This magical property recently changed ownership and changed their name from Zen Spirit to Salvatierra. The name Salvatierra is both a reminder to us all to do what we can to save our beloved Mother Earth and an invitation to step into a place of refuge and reconnect with our truest, most blissful nature.

Located away from the popular hustle and bustle tourist beaches, Salvatierra guarantees their guests a true retreat experience and the possibility to immerse in unspoiled oceanside beauty. There are no hotels or facilities other than private residences on Costa de Oro beach and the premise is set on a wonderful long flat gold sandy beach interrupted by river estuaries. You can enjoy world-class surfing as well as kayaking and bird watching in the mangrove, horseback riding and hiking to waterfalls, star gazing into the dark sky and much more. In short, it is a nature lovers paradise and the perfect location for a deep immersion into yoga away from the distractions of our busy world.

Our Costa Rica Location

"This experience was the most epic journey I have had in my life. My experience has transformed me.  It was so much more than just practicing yoga.  I was able to connect to my true self, truly understand and adapt valuable practices to apply to my daily life and make genuine friendships. I am so grateful for the safe and loving space that Alison and Liz cultivated to help us grow into authentic yoga teachers.  I feel so confident to take all of the knowledge I have learned and integrate it into my personal practice and teachings.  Thank you for everything. 100% I recommend Soma!  See you for the Advanced YTT in Greece!"

- Tracy

curriculum highlights

Please note: This teacher training program is approved with Yoga Alliance (Y.A.) and graduates are eligible to register with Y.A. as a Registered Yoga Teacher at the 200-hour level (RYT-200). The therapeutic perspective & curricular components of this program are based on the instructors' registration as a Certified Yoga Therapist with the International Association of Yoga Therapists (C-IAYT) and not derived from their status as an E-RYT 500 with the Y.A. Registry as the Y.A. Registry does not certify therapists, solely yoga teachers.

Certification as a RYT-200 with Yoga Alliance

A solid foundation in classical Hatha Yoga – including alignment based vinyasa flow and restorative yoga within a therapeutic framework.

An anatomy and biomechanically informed alignment system that helps to address common misalignments and keeps your students safe

Modifications and adaptations for all bodies, including special populations such as seniors, pregnancy, and those with injuries.

Gain insights into your (true) nature through the wisdom of Yoga and its philosophy





Explore breath work, mantra and meditation as tools to create vibrant health and wellbeing in your life

Learn the art of sequencing yoga classes that honors your authentic voice and meets the needs of your student population

Business of Yoga & How to Build Your Yoga Community

Learn to share the practices with others in a safe and powerful way

Build self-confidence and tap into your amazing potential in a supportive, nurturing environment

Train with highly experienced, knowledgeable and passionate yoga teachers and yoga therapists

get the complete curriculum guide

Liz Heffernan, E-RYT 500, C-IAYT is an international yoga teacher and Integrative Yoga Therapist. She draws from over two decades of personal yoga practice, 25 years of teaching and extensive training in the Hatha yoga systems of Kripalu, Integrative Yoga Therapy, Ashtanga and Anusara. She currently directs and leads Yoga teacher trainings and workshops in worldwide locations, provides unique one-to-one mentoring for yoga teachers wishing to improve their skills and delivery, instructs daily yoga classes and offers private therapeutic sessions. 

meet your instructors

Liz Heffernan

more about Liz

E-RYT 500, C-IAYt, MA

more about Jess

Jess Trudeau, E-RYT 500 first began practicing yoga in 1999 as a young college student and fell in love with it’s creative nature. The practice has been her foundation through the carnival of life including motherhood and a tumultuous illness with Guilliane-Barre that left her temporarily paralyzed in 2016. She believes her yoga and meditation practice to be the shining light through any darkness on her path as it has helped her recognize the body’s phenomenal potential to overcome.

Jess Trudeau

E-RYT 500

January 5-22, 2023

meet your instructors

Innately perceptive and wildly passionate, Molly applies a level of determination and delight to her yoga instruction that’s truly one of a kind. Her approach is focused and intense; a union of effort and surrender that she believes is key to unlocking one’s deepest level of awareness and joy.

Molly Masaoka

more about MOLLY

E-RYT 500

Liz Heffernan, E-RYT 500, is a recognized international yoga teacher with over two decades of personal practice and 25 years of teaching. She trained extensively in the Hatha systems of Kripalu, Ashtanga and Anusara and works as an Integrative Yoga Therapist.

Liz Heffernan

more about Liz

E-RYT 500, C-IAYT

August 1-18, 2023

Liz is the Founder and Director of Soma Yoga Institute, a world-wide, in-person and online yoga teacher training school that embraces a therapeutically-oriented, heart-centered approach. These programs, heralded by many as truly inspirational, combine modern day biomechanics and research driven science with ancient teachings and serve to teach adaptive Yoga for all BODIES as a practice for vibrant health, self-transformation and personal empowerment.

Liz has trained extensively in the Hatha systems of Kripalu, Ashtanga, Anusara and Integrative Yoga Therapy.

In her work as a yoga therapist, Liz specializes in working with students with musculoskeletal issues as well as helping seniors age gracefully. She is highly skilled in adapting practices to meet the complex health challenges associated with aging. In collaborative partnership with Yoga 4 Brain Health she has co-founded the Memory Maintenance Yoga Teacher Training program that certifies Yoga teachers to help their communities delay the onset of memory loss related diseases through Yoga. Liz also serves as a faculty-mentor for the Kripalu School of Integrative Yoga Therapy supporting professionals on their journey to become yoga therapists.

Liz is known is for her ability to bridge the gap between the ancient perspectives of yoga and contemporary daily life. Her teaching weaves together philosophy, creative sequencing, clear alignment, mindful breathing, and compassionate self-inquiry to form a tapestry that reflects her heartfelt commitment to this transformative path.

Liz believes that the path of Yoga brings greater ease, not just to the individual, but to all beings everywhere, and ultimately uplifts planetary consciousness one conscious breath at a time.


Liz Heffernan

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Jess Trudeau carries 900 hours of advanced certifications from Yogaworks, Laughing Lotus, Blissology Bali, and Heartwood Institute.

A nomad at heart, she has led teacher trainings, retreats, workshops and classes worldwide for 15 years since her first class to a group of women in Mongolia while living in the Peace Corps.

She finds joy in making yoga accessible to all with creative use of props and adaptations for beginners, injuries, body types, and pregnancy; instilling an inclusive environment for the practice of yoga. Her mantra is, “move like yourself” and encourages students to find their own inner teacher with the foundation of guiding principles. She infuses classes with mantras on harmonium to find voice, hand mudras, breath pranayama, as well as insightful themes and intentions to shake out routine and invite people back home to their bodies. She is interested in balancing the architecture of alignment with the grace and freedom found in flow.

Jess first began practicing yoga in 1999 as a young college student in art school and fell in love with it’s creative nature. The practice has been her foundation through the carnival of life including motherhood and a tumultuous illness with Guilliane-Barre that left her temporarily paralyzed in 2016. She believes her yoga and meditation practice to be the shining light through any darkness on her path as it has helped her recognize the body’s phenomenal potential to overcome. She uses yoga as a gateway to better understand oneself, accept and even celebrate our humanness, and to seek wonder in the cracks where the light tries to find us. 

Jess Trudeau

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the details

At Salvatierra the cuisine is delicious, healthy, locally sourced and organic when possible. Most of the fruits and vegetables are organically produced on the Zen Spirit’s farm. When purchasing outside of the estate, the chefs always privilege local organic products. Therefore, by buying locally Zen Spirit is helping the local Costa Rica community. In brief, it is a truly farm to table experience with seafood options. Vegetarian, vegan and gluten-free alternatives are provided to all students and included in the price of tuition. Students who have special dietary requirements are encouraged to let us know in advance as we will do our best to accommodate them.

meals

A $500 USD deposit will reserve your space and will be applied to the full tuition price listed above. Deposits (minus a $100 processing fee) are refundable up to 60 days prior to retreat start date. A $100 processing fee will apply to all deposit refunds. This fee covers credit card charges and administrative processing fees.

Retreat costs (housing and food) are due three months prior to the start date of the program or within two weeks of registering and your final tuition payment is due no later than one month prior to the program start date. If you would like to discuss alternate arrangements, please feel free to contact us directly and we would be happy to work something out.

If cancellation is necessary prior the first day of the program due to covid related travel restrictions, student’s deposit and tuition will be fully transferable to a future program with Soma Yoga Institute. These late cancellations, must not be made earlier than 3 weeks prior to the event. Determination of these risks will be referenced through official government websites. No refunds are provided after arrival. In all other circumstances, due to the logistics involved in planning residential programs in retreat settings, we regret that we are unable to issue deposit/tuition/housing refunds 60 days or less prior to program start date. 

Oceanside meditation, pranayama, and gentle movement
Breakfast
Yoga asana practice plus techniques or teaching methodology
Lunch
Restorative, gentle, therapeutic practice, or Yoga Nidra. Yoga philosophy, lifestyle, and ethics, anatomy, and physiology, practice teaching
Afternoon break to rest, swim or take in the amazing sunsets of Costa Rica
Dinner & Sunset at the beach
Evening session

06:30

07:30

08:30

12:00

13:00

16:00

18:00

19:00

Choose Your Dates

Daily Schedule

Program Deposit & Tuition Payment Schedule

RETREAT FEES& Tuition

Tuition price includes housing, food, yoga teacher training tuition, a comprehensive 200 page Yoga Teacher Training Manual, six month access to our 200 Hour Online Yoga Teacher Training content, an essential resource to support you as you move out into the world teaching yoga, as needed mentoring after the program ends (prices vary base on housing preference): 

-Beach Cabina Quad Occupancy $4297 USD
-Beach Cabina Triple Occupancy  $4547 USD
-Beach Cabina Double Occupancy $4898 USD
-Beach Cabina Single Occupancy $6497 USD
-Garden View Single Occupancy (Shared bath with one other) $5378 USD


COVID PROTOCOL

Your wellbeing is our top priority. We are planning for a safe, healthy, and transformational program for you in Costa Rica. Zen Spirit is a lovely location with lots of fresh air and open spaces. Expect healthy food, lots of vitamin D from the sun, and a positive, supportive community. At this time, for ALL of our in-person programs, we require all participants and program faculty, regardless of vaccination status, to show a Negative PCR test for COVID-19 taken no more than 3 days before the course start date. All students will be required to participate in a rapid antigen self-test upon arrival at the retreat. Please bring a test with you for this purpose. Masks will not be required in open air spaces and on your mat. We will follow all local, government and state Covid-19 protocols. Please email us for the complete Covid guidelines. 

January 5-22, 2023

August 1-18, 2023

transportation

Please book your flight to arrive at Daniel Oduber Quirós International Airport (LIR) or Juan Santamaría International Airport (SJO). Transfer from and to the airport on the group shuttle is provided for a reduced fee (specified times only).

From Liberia International Airport:
Arrange to fly into the Daniel Oduber Quiros International Airport (LIR) in Costa Rica. The group shuttle departs from the airport at 9:00am and 3:30 p.m. on arrival day (Jan 5/Aug 1) and returns to Daniel Oduber Quirós International Airport (LIR) for flights departing after 12:30 p.m. on departure day (Jan 22/Aug 18). Shuttle from Liberia to Zen Spirit takes approximately 3 hours. The group shuttle charge is $75 USD per person each way. 

From San Jose International Airport:
Arrange to fly into the Juan Santamaría International Airport (SJO) in Costa Rica. The group shuttle departs from the Adventure Inn (15 minutes from the airport) in San Jose at 10:00 a.m. on arrival day and returns departing Zen Spirit at 7:00 a.m. on departure day for flights leaving after 3:00pm. Shuttle from San Jose to Zen Spirit takes approximately 5 hours. Group shuttle charge is $100 per person each way. The Adventure Inn in San Jose is a great place for the first night with free airport shuttles if you are a guest and a large breakfast included in the price. You may book a room directly with them here: https://www.adventure-inn.com/. The shuttle will depart directly from this hotel and on the return take you directly to the SJO airport. 

We make it EASY & SAFE  for You!

"This training was so much more than just about becoming a teacher. It transformed my life, and I feel so connected to myself and empowered to express myself unapologetically in an authentic way. Not only am I walking away prepared to teach many different classes, but I also feel as though I understand who I am so much more. I feel like I found myself again through this experience, and it is something I will forever be grateful for. The location, schedule and classes were so beautifully cohesive. I would return to and recommend Soma Yoga Institute to others a million times over and can’t wait to return for my 300-hour in 2021! The universe granted me the perfect program and I now see life through a brighter and more vibrant lens."

-Brooke Langston

"Soma Yoga Institute's 200 Hour Therapeutic Yoga Teacher Training was exceptional.  I really enjoyed the holistic teaching, the variation of activities and the diverse yoga topics we covered. It was great to have lectures, practice, group discussion, exercise, homework, and presentations—the variety was perfect, fun and compelling—from breath to poses, to philosophy, meditation, and history! Alignment and anatomy were particularly informative lessons that were applied to our own bodies and others.   I leave here excited to teach and to deepen my own practice, as I mindfully study how the teachings benefit and transform my life for the better. I really felt that the price, the schedule, the material, the environment, and the exceptionally wonderful instructors were definitely worth my time, money, and energy.  I also highly recommend the Costa Rica retreat location, it was stunning. If you are considering sign up for a YTT with Soma - here's my advice - JUST DO IT!"

-Lauren Kvasnicka

"I loved the intense focus on alignment and loved all of my fellow classmates. The location, Salvatierra (formerly Zen Spirit) was a beachside paradise with out of this world sunsets, palm trees, bright red bougainvillea, butterflies, families of curious iguanas and cute little geckos, and a jungle and rolling green hills in the distance. The staff and faculty were so helpful, and we were given so much solid, foundational information that we can turn back to again and again as we deepen our own personal practices and develop our sequences for our yoga studios and private clients. The anatomy portion of the training was very accessible. I am so much more aware of my alignment and connected to my breath. I have great confidence that I am ready to teach and look forward to continuing to improve and grow my practice. Both Liz and Alison did an extraordinary job, and I want to say thank you for an incredible, transformative training. "

-Jacqueline Fernandez

"This yoga teacher training was life changing. Alison and Liz are joyful teachers who really cared about us as both individuals and new teachers. I thoroughly enjoyed their attention to detail in every aspect of yoga. The precise language and thoughtfulness in the design of the curriculum was spot on. I loved the idea of safety first in the asanas and understanding the anatomy, this is key. I left this class feeling prepared to teach and this is a direct result of everything Liz and Alison taught us. Thank you, Soma Yoga Institute, for preparing me to be successful."

-Becky Goldsmith

"This was exactly the kind of education I longed for on this journey. Right now, I feel myself softening in the heart, open to all possibilities, yet gentle with my expectations. I also feel more confident than ever in my ability to guide movement in all forms. I loved the variety and depth of this program’s curriculum, the range of knowledge our teachers, Liz and Alison, and the authenticity of their offerings. I relished the balance of discipline and freedom and the time for self-study. I cannot wait to recommend and return to Soma Yoga Institute. I have so much gratitude for our teachers and I’m so grateful I found my way to Soma Yoga Institute."

-Jeanine McCain

"I came for the purpose of learning how to safely get back into yoga after living in chronic pain for over 2 years. I am leaving with no pain in my mind, body, and heart. I was given the space to rest, recover, and to love myself.

The love and care of the instructors was amazing. Sam’s soul oozes with love and gratitude and that spills over to her students. Her zest and love for what she does makes you feel safe, loved, and excited to delve into self-study. She taught me how to calm my mind, open my heart, and know that it will be OK. Peggy gave me confidence and space to feel like I could physically practice again. Her love, patience, and direct approach is amazing. She made me feel safe on my mat and retrained me on proper alignment that has forever changed my practice. The entire experience was so magical."

-Marlo Drago

"There are so many things I enjoyed about this training! The welcoming, non-judgmental atmosphere, the course structure, routine, delicious meals and the kindness of everyone here are things it can be hard to come by these days. I did not expect to become so in touch with myself and others during this training, but we were continuously encouraged to love ourselves and each other. I have “found myself” and have become comfortable teaching. I am now able to accept that I am enough, that it’s ok to slow down, and that everything I really need to be happy is what I already have! I loved my instructor Sam’s consistent message of looking inward and healing the self. I loved our other instructor Peggy’s asana sequences because they provided a great workout. Both Peggy and Sam teach safe, proper alignment and engagement and because of this I would hesitate to train with any school other than Soma Yoga. "

-Dena Hirliman

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what our students are saying

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