200-hour Part Time Hatha Vinyasa Yoga Teacher Training with Sita Chia, Jun 25 - Aug 28

Orchard Central
200-hour Yoga Alliance Recognised Course
A Comprehensive Study Of Yoga
Led by Sita Chia
Every Saturday and Sunday, June 25 - August 28, 2022

Being a teacher is a natural human state of being which is embodied in all of us, imparted upon us since birth until the present from the experience we gained through life. To convey the essence of that experience, however, guidance and proper preparation is needed. Teaching yoga as a way of life has no difference. Yoga is an ocean which is vast and deep, but with time and experience in the practice, we will discover that yoga is straightforward and uncomplicated, just like how we breathe.

In this course, you will discover your authenticity, combining it with your own beliefs and knowledge and thereby imparting your own teaching style and methodology. Every yoga teacher, while teaching similar things, does not teach in the same way; the only one important thing that remains the same is the common threads and principles which all yoga is based upon, which shall be explored in intricate detail in this course.

The course broken into separate but inextricably linked components: static and dynamic.


  • It will begin with a comprehensive investigation into core static practices and techniques, rooted in ancient Hatha (Hatha Yoga Pradīpikā, Svātmārāma: 15th century CE) and Iyengar (B.K.S. Iyengar: 1918 – 2014) principles.
  • Static postures, i.e. the asana, despite being stationery in nature, are composed of fluid elements; to remain still, paired muscles function together in opposing directions with one contracting and the other extending. With true understanding of the inherent static nature of asanas, one can attain a higher level of teaching without boundaries.
  • Principles of alignment and the more nuanced concept of agreement are explored. This builds the groundwork for a teacher to impart in-depth knowledge of asana, an element necessary to teach yoga classes of any style.
  • This section is broken into the following components:
    - Standing
    - Seated
    - Twists
    - Backbend
    - Inversions
    - Arm balance
    - Pranayama (breath works)


  • Integration of the static element into the dynamic flow function is based on the system of vinyāsa which connects asana using movement synchronised with breath.
  • In this portion, static asanas (i.e. the beads) are connected with vinyāsa (i.e. the string) to form a mālā, a metaphor for a continuous flow of poses and connecting movements which comprise a set sequence in a yoga class.

This teacher training will give you the ability to teach static classes—both in its traditional and restorative forms, as well as dynamic flow or vinyasa classes.


  • Develop the importance of teaching by example, and realise how discipline as a student is a key factor in every true yoga teacher.
  • Learn the underlying principles of yoga both as a practitioner and as a teacher (philosophy, internal limbs i.e. antaranga, sadhana and external limbs i.e. bahiranga sadhana).
  • Develop morals and ethics, understand that progression of both student and teacher is ultimately cultivated upon compassion.
  • Learn how to structure effective and safe classes for a variety of levels, combining classical Hatha yoga, Iyengar principles, vinyasa techniques and the knowledge of yoga therapy.
  • Provides a teacher with the ability to conduct classes in both the Hatha (Static) and Flow (Dynamic) styles.
  • Develop how to be a conduit of knowledge, communicating in an effectual manner using public speaking technique, body language, and the 3 methods of teaching to convey your intentions.


This course is comprised of theoretical and practical components. It is meant for practitioners aspiring to guide others, however it can also benefit those who want to deepen their understanding of yoga.


  • Using methods of teaching which are aligned with the concept of Samasthitihi (the nature of balance and equality)
  • Understand and utilise principles of Hatha yoga and Iyengar yoga: essential for safe and appropriate alignment while respecting individual bodily builds, constitutions, and proportions
  • Understand and utilise the principles of vinyasa: the blueprint of the practice is linking poses with breath and movement
  • Investigate the principles of the opposition of forces, body centre of mass, gravity, and how it relates to the centre of balance within each individual asana
  • Fundamental study of asana (alignment vs agreement of body, benefits and contraindications)
  • Body analysis with a focus on individual differences and body-type specific variance in movements: Awareness of varying types of body proportions, build and restrictions, ability to perform asana
  • Modifications to asana with and without props
  • Sequencing techniques based on the natural flow of breath and the human body in both the static and dynamic flow styles
  • Pranayama and mudras


Combine and/or switch between 3 ways of teaching yoga in static and dynamic classes:

  1. verbal instruction;
  2. hands-on adjustments;
  3. demonstration.
  • Effectively employing each method depending on the appropriate circumstance or situation
  • Sequencing yoga classes in a safe, logical and effective way
  • Creating and structuring subject specific workshops
  • Using public speaking techniques in a yoga class setting, accumulate the vocabulary needed for verbal instructions
  • Using hands-on adjustments to assist students’ understanding of asanas in the context of their own body
  • Demonstrating vinyasa and asanas safely and in a manner such that students apply without imitating
  • Using body language as a means of communication
  • Utilizing proper asana names in Sanskrit, including commonly used Sanskrit words in yoga
  • Counting the steps correctly within the vinyasa system
  • Differentiating and recognising body proportion, type, movement
  • Giving modifications to students who are injured and have limitations without incepting fear in them
  • Creating and assessing the energy of the class
  • Remaining flexible in a wide variety of circumstances such as injuries, emotional conflicts and disturbances in class
  • Conveying teaching through other mediums and channels such as journals, blogs, master classes
  • Positioning yourself in the yoga market without losing your authenticity


  • Physical anatomy focusing on functions, movements and limitations (skeletal and muscular system)
  • Breathing anatomy
  • Body analysis, assessment and diagnosis; principles of postural alignment - Subtle anatomy: vital energy (praṇā) and its centres (chakras), network of nadis, five sheaths (pancha kosha)
  • Dealing with injuries and special needs (elderly, pregnancies)


  • History and lineage
  • Yoga Sutras of Patañjali, the 8 limbs contained therein, and its application as a way of life
  • Bhagavad-Gītā
  • Hatha Yoga Pradīpikā
  • Ethical codes of conduct


From day one, students will be learning how to teach group classes, one-on-one classes and workshops beginning from Samasthitihi, surya namaskara A, B and C, asana and eventually progress to a full 60-minute class, including designing classes for different objectives and themes both in static and dynamic flow class. After every practicum session, students will be provided with feedback and analysis.


Hands-on adjustments is a quintessential element of this course as it is most effective method of teaching asana to develop the intended student to learn within the context of their own body. Key components include:

  • What is assisting, what is adjusting, and the difference between the two
  • Necessary adjustments and unnecessary adjustments
  • The practice of assisting and adjusting (Samasthitihi, suryanamaskara, standing asana, seated asanas, twisting and binding, arm balances, backbends, inversions, savanasa)


Saturday & Sunday, June 25 & 26
Saturday & Sunday, July 2 & 3
Saturday & Sunday, July 9 & 10

Saturday & Sunday, July 16 & 17
Saturday & Sunday, July 23 & 24
Saturday & Sunday, July 30 & 31
Saturday & Sunday, August 6 & 7
Saturday & Sunday, August 13 & 14
Saturday & Sunday, August 20 & 21
Saturday & Sunday, August 27 & 28

10:00am - 12:00pm Philosophy & Anatomy Lecture
12:00pm - 1:00pm Lunch Break
1:00pm - 3:00 pm Teaching Methodology
3:00pm - 5:00 pm Practicum


Practical Examination will be held on August 28, 2022.
Written Examination will be held on August 27 & 28, 2022.


Full tuition: $3,800


Cancellations received 30 days before the start of the course incurs a fee of $250.
Cancellations received less than 30 days before the start of the course results in full forfeit of the tuition fee.


An anthropologist and photojournalist by training, Sita started the practice of yoga in 2000. She travelled around India doing photography works whilst studying yoga and ayurveda in several well-known yoga schools. She is a certified Ayurvedic alternative medicine practitioner, as well as a Sivananda-certified teacher. Sita has spent many years teaching and leading yoga retreats of Hatha yoga in Kutir (an ashram in northern India), Singapore, Bali and Thailand. A certified senior intermediate level 2 Iyengar teacher, Sita practiced both Hatha and Iyengar for a long time before finding her love in the Ashtanga yoga method.

Sita is grateful to yoga for turning her life around from her earlier years of illness and addiction. The practice purified and cleansed both her mind and body, and she feels blessed to have this opportunity to teach. 

She has completed both the Ashtanga Primary and Intermediate series, and continues in-depth study of the practice at KPJAYI (K. Pattabhi Jois Ashtanga Yoga Institute) with Sri R. Sharath Jois in Mysore, India. She is currently practicing the Ashtanga Advance series given by him. Her personal practice is in Ashtanga Mysore, in the lineage of Sri K. Pattabhi Jois, but she is also well versed in other practices, including Yin, Restorative, Pranayama and Kriya, Yoga Therapy, Prenatal, the Hot Yoga system, Reiki master level and crystal healing. She is E-RYT 500 certified. 

In her free time, Sita loves cats, street photography, painting, detox and internal cleansing, as well as raw and vegan food. Whilst she believes the practice of asana is an extremely useful mind-body tool, the true benefits of yoga are gained when all facets of yoga are applied to daily life.