Hi everyone,
If you don’t know me, I’m Stefan. I run a yoga school in Sri Lanka called Lanka Yoga, and I’ve been running yoga teacher trainings for more than 10 years. At Lanka Yoga, we host a small number of 200-hour yoga teacher trainings in different styles.
I’m not writing this to sell you anything or tell you which training is “best”. I’m writing it because people often ask some version of:
“Which yoga teacher training should I do?”or“How do I choose the right 200-hour training for me?”
Different trainings suit different people, learning styles, and intentions. This article is here to help you understand the differences between the different 200-hour yoga teacher trainings we offer, so you can see whether one of them actually fits what you’re looking for.
Yoga Synergy Vinyasa (200-Hour)
This is the training I run, and it’s built around a scientific understanding of how and why yoga works, rather than just learning what to do.
The focus is on developing understanding and regulation of physiological and anatomical health through movement, yoga postures, breathing, and mindfulness. These ideas come together in practical, repeatable ways that make sense for real bodies. Instead of memorising long sequences, the emphasis is on learning principles, so you understand how to build, adapt, and teach classes safely and effectively.
The approach is modern, easy to understand, and clear. It’s designed to help you feel confident teaching real people, in the real world, with varying backgrounds, experiences, and needs, in Sri Lanka and internationally.
This training tends to attract people who want yoga to support long-term physical health, intelligent movement, and sustainable practice, both for themselves and for the people they’ll eventually teach.
This training is for you if:
- you like understanding the why behind movement and breath
- you’re interested in anatomy, physiology, and practical teaching skills
- you want to teach modern vinyasa yoga in a clear, adaptable way
- you expect to teach a wide range of students
Integrated Yoga Teacher Training (200-Hour)
The Integrated training is for people who feel drawn to the breadth of yoga, rather than one narrow style of yoga teacher training.
This training brings together multiple approaches, including Vinyasa Yoga, Yin Yoga, Kundalini-influenced practices, Prana Vinyasa, somatic movement, and breath-led work, and looks at how they can be combined into safe, grounded, teachable classes.
Rather than learning each style in isolation, the emphasis is on integration:
- how stronger and softer practices support each other
- how breath and awareness guide movement
- how to respond to different nervous systems and sensitivities
There is a strong embodied element to this training. Learning happens not just through explanation, but through direct experience — feeling how practices land in your own body, nervous system, and attention.
The overall quality of the practice tends to be softer and more feminine in tone — receptive, intuitive, and responsive — while still engaging with challenging physical, physiological, psychological, and philosophical ideas.
This training is for you if:
- you’re interested in a multi-style or integrated yoga approach
- you’re drawn to Yin Yoga and Yin Yoga teacher training elements, somatic practices, and energetic work
- you want to understand how different modalities can work together
- you value sensitivity, listening, and adaptability in teaching
Hatha Yoga Teacher Training (200-Hour)
This training is for people who feel a strong pull toward traditional Hatha yoga.
The emphasis here is on classical Hatha Yoga, taught through clear methodology and time-tested practices. Rather than focusing on trends or constant variation, the training looks at how traditional techniques can be taught in a way that is coherent, grounded, and meaningful.
There is a strong focus on practice and philosophy, not as separate topics, but as things that inform each other. Traditional tools such as asana, pranayama, meditation, mantra, and related practices are explored alongside modern anatomical understanding so that teaching remains safe and practical.
This training suits people who want depth, structure, and continuity, and who are interested in how traditional yoga ideas translate into contemporary life and modern teaching environments.
This training is for you if:
- you love traditional Hatha Yoga
- you’re interested in philosophy as part of practice, not just theory
- you value method, structure, and strong foundations
- you want to understand how traditional practices meet modern anatomy and physiology
Choosing the right training
Choosing a yoga teacher training isn’t about finding the one with the best marketing or the nicest photos. It’s about finding the one that matches who you are, how you like to learn, and what you want to do with yoga.
All three of these trainings meet different needs for different people. One of them may feel like the right fit.
If you’d like to explore them further, you can see all three 200-hour yoga teacher trainings in Sri Lanka here:
https://lankayoga.lk/yoga-teacher-trainings/
Each training page goes into more detail and includes downloadable information so you can decide for yourself.
I hope this helps you choose the training that actually suits you.
