Join Steph Góngora (@casa_colibri) and Erin Kelly (@erinkellyart) for a 30 day, 31 night 300-HR Yoga Teacher Training (YTT) on the beautiful South Pacific coast of Costa Rica! Bliss, beaches, and ALL the yoga you could ever wish for at Flō Retreat Center, Steph’s personal paradise just outside of Uvita, Costa Rica.

An intimate and community building experience, this 300 HR YTT is the perfect setting for those wishing to continue and expand upon their yoga journey, both from a teaching standpoint and a personal practice perspective. Delve deeper into intricate alignment, the art of sequencing, and applied anatomy, all while molding your own creative movement language.

Come flow with us as we plant seeds, tend to our gardens, and continue our journey into the intricate, but rewarding world of yoga. Upon completion, graduates who have previously completed and registered for a 200HR Yoga Alliance approved teacher training program will be eligible for the 500HR Yoga Teacher Registry. (Yoga Alliance School Registration in process). Days will be full, but gratifying, and what better place to immerse yourself than our beautiful river & waterfall hide-away?

Training Dates: 7:00am Tuesday April 2nd – 9:00pm Wednesday May 1st, 2019

NOTE: THIS TRAINING IS FOR 2019!! It is highly recommended that you arrive at Flō Retreat Center on Monday April 1st (after 2pm) to give yourself time to check into your room and prepare. Your lodging for the night of April 1st, 2019 is included in each Accommodation Package. Similarly, lodging is covered the final night of the training (May 1st), and all trainees must be checked out by 12pm on Thursday May 2nd, 2019, unless other arrangements are made for a longer stay.

*****TRAINING PRICING***** 

Tier 1: $4200 USD (SOLD OUT)

Tier 2: $4500 USD (SOLD OUT)

Tier 3: $4700 USD (2 SPOTS OPEN!!)

*****ACCOMODATION PRICING*****

Includes your stay for 31 nights at Flō Retreat Center + THREE Freshly Prepared Meals Each Day + Coffee/Tea. For more info on lodging and accommodation, please scroll down to the Accommodation Section.

DORM STYLE MAIN BUILDING (Bunk Beds – 6 people per room): $2000 per person (SOLD OUT)

DOUBLE ROOM MAIN BUILDING (Bunks or Twins – 2 people per room): $2500 per person  (SOLD OUT)

SHARED CACAO FOREST CABINA (Bunks – 4 people per room): $2500 per person  (TWO SPOTS OPEN!)

****TOTAL COST OF YTT = TRAINING FEES + ACCOMMODATION FEES. Tiers Refer to ORDER of acceptance AND deposit received. First 10, Tier 1, Second 10, Tier 2, Final 5, Tier 3. ****

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PRICES FOR TRAINING & ACCOMMODATIONS INCLUDE Include:

• Lodging @ Flō Retreat Center – Check in April 1st, 2019 (after 2pm), check out May 2nd, 2019 (before 12pm)
• 30-Day Intensive-Style 300-Hour Teacher Training
• Course Book w/ Syllabus
• THREE Freshly Prepared Meals Each Day (Vegan, Veggie, Omnivore Options – Dinner Provided April 1st, Breakfast May 2nd)
• Daily Coffee/Tea/Fruit
• Daily Flow Classes in a Variety of Styles
• Courses on Alignment, Adjustments, Teaching, Sequencing, History, Anatomy, Philosophy, Sanskrit
• Workshops on Business Ethics, Social Media, Marketing, Public Speaking, and MORE!
• Advanced Teaching Experience
• FOUR workshop bundles on AuthenticMovements.com – Inversions Level 1/2, Arm Balance Level 1/2
• Free Tank Top
• Room Service Charge & Tax
• Ability to Register as an RYT-500 with the Yoga Alliance Upon Completion (Assuming previous 200HR RYT Registration)

Additional Items (Not included):

• Round trip airfare (suggested airport -SJO).
• Transfer to/from airport (we can assist with booking this)
• Snacks
• Optional Excursions including taxi rides up/down the mountain

WHO IS THIS TRAINING FOR?

We welcome those currently teaching, interested in teaching, and practitioners simply looking to deepen their personal movement practice. Due to the intense physical demands, at least two years of yoga or a similar movement modality are recommended. While students are not required to practice advanced asana such as arm balances and inversions to attend this training, they can expect to leave with a more complete understanding of strength building progressions and how to incorporate unique and complex movements into an efficient yoga flow.

In order to be eligible to register with Yoga Alliance for the 500HR Yoga Teacher Registration, students must have a previous 200HR Yoga Alliance approved training and registration, as well as complete the required attendance and teaching hours, in accordance with Yoga Alliance guidelines. Not sure if you’re the right fit? Email us!

Sample Schedule

*6:00am – 7:00am – Coffee/Tea + Fruit

*7:00am – 7:30am – Meditation/Mantra/Journaling/Pranayama

*7:30am – 9:30am – Morning Flow Class

*9:30am – 10:30am – Breakfast + Break

*10:30am – 2:00pm – Lecture + Workshop + Teaching Methodologies

*2:00pm – 3:00pm – Lunch + Break

*3:00pm – 5:00pm – Lecture + Workshop + Teaching Methodologies

*5:00pm – 6:00pm – FREE TIME

*6:00pm – 7:30pm – Restorative/Yin/Slow Flow

*7:30pm – 8:30pm – Dinner

This schedule may vary on a daily basis, and there will likely be more free time on some days (either morning/afternoon) to allow for rest and relaxation, as well as short and helpful homework assignments. If everything goes smoothly, we will also structure in multiple FREE days, where we can help you set up taxis to town, the beach, nearby attractions, etc.

We ask that students do not bring cell phones to class and please be on time to avoid delays. Some morning or evening studio time will be silent time to allow those with a meditation practice to create a calm and comfortable space. While those looking to register with Yoga Alliance for the 500HR program will need to attend all sessions to accumulate the required hours, we ask that you honor your body and simply observe whenever needed.

Taught in Steph and Erin’s signature style, the Authentic Movements 300HR training will offer a safe community space to explore personal and professional growth, both on and off the mat.

Expect high-level alignment breakdowns on hundreds of postures and intense focus on the transitions and space between asanas in order to cultivate a graceful strength for a fluid flow.

A balance between flow and form, Authentic Movements asks us to first learn the nitty gritty details so that we can then break free and mold them to our own needs or the needs of our students.

Training days will be packed with complex, but efficient and effective practices, sequencing breakdowns to analyze the morning flow, hands on lectures, and restorative or cross-training work to keep the body supple and strong.

Whether you’re looking to deepen your personal practice or further expand your teaching toolbox, this training will give you a chance to develop and hone your personal creative language on the yoga mat.

Training Focus Points: Personal Practice Development, Alignment Details, Safe Progression to Enter and Teach Inversions, Applied Anatomy, Art of Sequencing, Props and Modifications, Hands on Assists.

Additional Topics: Introspective Practices (Journaling/Mantra/Pranayama/Mandala), Yoga Philosophy and Asana Myths, Myofascial & Meridian Work, Yoga for Injuries, Yoga for Athletes, Workshops/Retreat/Training/Festival Development, Integration of Other Movement Modalities, Business Development & Social Media Workshops.

Flō Retreat Center is currently under construction, so please excuse the lack of building photos! This 19 acre property is located in Uvita, Costa Rica (South Pacific Coast) and is home to Steph Góngora and her husband Dr. Ben House (plus a variety of furry creatures – wild and otherwise).

Situated only 2KM up the mountain from Central Uvita, Flō is secluded and peaceful, yet convenient and accessible (by 4×4 car please). The long winding private drive to the main building plantel translates to extreme privacy in both the practice and living space. Wake up to monkeys and toucans playing in the trees above you, and fall asleep to the soothing sounds of crickets and tree frogs.

The main two story building will hold a common area for eating and working + large communal kitchen and shared bathrooms on the first floor. Eat breakfast overlooking the incoming freshwater pool and watching the ocean tides out on the distance. Turn your head slightly in either direction for just-as-stunning jungle and foliage views. The perfect place to sip tea, catch up on some emails (“jungle wifi” available), or just swing in a hammock and relax.

The second floor of the main building holds a large portion of the lodging space with two dorm style rooms (3 bunks each), and two double rooms, which can be fitted with queens (for a couple/friends/partners) or one set of bunks in each. The dorm rooms share a large bath between them, and the double rooms have beautiful ocean view sliding doors. All rooms will have access to a wrap around deck and come equipped with screens, ceiling fans, and AC units for hotter jungle nights.

Stroll slightly toward the cacao grove next to the main building, and you will run into the beautiful yoga studio. Mostly open air (with screens for bug blocking), this space will provide ample area to explore the practice on your mat. Full use of blocks, blankets, straps, wheels, (and hopefully aerial hammocks) will be offered during this intensive, and it’s a quick walk to the main house for bathroom breaks or snacks.

Keep walking toward the jungle, and you will enter the sacred cacao forest. Here the laden cacao trees will shade our future Shared Cabinas, small but efficient bungalows housing 4 attendees. Shaded, quiet, and peaceful, these adorable tiny houses will come equipped with screens, AC, and have access to a communal shared bathroom.

But what about when you’re not practicing?! The days will be full, but in your free time, we encourage you to cool off in the pool, or take the short 1/2 KM walk down to the river, where you can explore one of the property’s SEVEN waterfalls, splash in one of the multiple natural swimming holes, or just explore the jungle walking paths. Town is an affordable cab ride (again, 4×4 recommended) away, where you can access grocery stores, beaches, national parks, restaurants, farmer’s markets, and souvenir shopping.

CONSTRUCTION UPDATE: And we are off! The main building is currently under construction as of June 2017. Rough concept drawings are finished for the Flō main house and shared cabinas. They have been added into the gallery below. Construction is fairly slow June-October due to wet season, but will pick up quickly in December of 2017. Our reliable crew has assured us that all basic lodging, practice, and gathering space will be done by early February 2018, leaving plenty of wiggle room for our April 2019 training. More pictures provided as we progress! Thanks for your patience!

Due to an intense schedule, no off-site options are available at this time!

*You can sign up for a dorm room or shared cabina (Option 1 or 3) without a roommate in mind, and we will do our best to match you up with an equally awesome roommate for the week. If you sign up for a shared double room requesting a queen bed (meaning you are sharing a bed with another person, person, you must apply with a friend or partner. If you are fine having a bunk in the double room, you need not apply with a friend or partner, and again, we will do our best to match you up with a compatible party.*

SCHOLARSHIP INFORMATION

Erin and Steph are offering one (1) partial scholarship for this 300HR Yoga Teacher Training. The scholarship brings the price down to $2000 total, including training fees, meals, and lodging in one of our dorm rooms. It does not include airfare and shuttle rides.

TO APPLY for this scholarship, please answer the application questions above AND add these two questions to your response:

• Why do YOU deserve this scholarship?
• How do you plan to utilize this opportunity in your life?
• How will the significantly reduced price help you make this work?

Finally, please post a video or picture on Instagram(TM), using the hashtag #authenticmovements, and explain WHY you would like to come to THIS teacher training. If you don’t have Instagram, please email the pic and caption to i[email protected]

Scholarship Recipient will be announced on May 10th, 2018 and will have 2 weeks to put down a $200 deposit to reserve this spot. If recipient is unable to reserve or chooses to forgo their scholarship, another winner will be chosen and announced. Current accepted applicants are invited to participate.

***Once the program begins, there are no refunds of fees, no exceptions.***

Videography and Photo Release: There will be Photographs and video taken during training and used for promotional purposes. By signing up for this retreat, you are agreeing to allow any photographs taken of you to be used by Steph Gongora, Erin Kelly, Casa Colibri, Flō Retreat Center, or Authentic Movements.

Join Steph Gongora (@casa_colibri) and Erin Kelly (@erinkellyart) for a 7 day, 8 night extended INVERSION STUDY on the beautiful shores of Lake Michigan in Door County, Wisconsin. Bliss, beaches, and ALL the upside down yoga you could ever wish for at Haines Cottages, a quaint and picturesque escape in Sand Bay, the southernmost tip of the Door.

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An intimate and community building experience, the Inversion Intensive will top off at just 13 students to make sure you get the individual attention you deserve in daily meditation, flow, and restorative practices, as well as three-four additional workshop sessions.

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While the focus of the retreat is finding confidence upside down (arm balances, headstand, forearm stand, handstand, pressing), many of the full body strengtheners and alignment drills can be sprinkled throughout your asana practice to help find fluidity in all movement, on and off the mat. The building of intelligence in the body for inversions stems from creative sequencing in flow format, so expect the non-traditional funky flows that Erin and Steph are known for, in addition to a more structured and discussion-based workshop section that will be tailored to your own personal needs.

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This retreat is open to ALL LEVELS, and we fully encourage those new to an inversion practice to join us. Each day will build slowly, and we always offer progressive flows and drills to serve a variety of levels. Already an upside down ninja? Come pick up some tricks and transitions to help progress your practice. Those who already have a basic knowledge and awareness of body movement and positioning will be the ones to benefit the most from this retreat. Not sure if it’s right for you? Just ask!

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There will be 2-3 yoga classes offered per day, along with plenty of free time scheduled to roam the beautiful beach, take a quick paddle or kayak, hike through a nearby state park, or stroll the colorful streets of small town Sturgeon Bay (15 minutes by car). The final FULL day (Saturday Sep 1st) will offer plenty of free time, giving you the opportunity to explore, relax, further connect with those around you, or even check out early if need be.

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This is YOUR retreat, and YOUR path to Inversions, so we have structured a schedule that is rigorous in its teaching opportunities, but also allows you the freedom to pick and choose what to participate in so that you can give your body and soul exactly what they need! Be sure to keep track of what classes you attend though because all hours count toward continued education for Yoga Alliance!

Inversion Practices To Be Covered: Deep Core Activation, Arm Balances, Headstand, Forearm Stand, Handstand, Pressing, and MORE!

Retreat Participants Also Receive: Choice of online video packages from Erin/Steph  – Either Finding Float (Level 1) or Spread Your Wings & Soar (Level 2) PLUS Graceful Stretch: Complete Core and either The Beginner’s Guide to Handstand E-Book or The Beginner’s Guide to Handstand Pressing E-Book

August 25 – Sep 2, 2018 – 8 nights/7 days

Packages Include:

• Check in Aug 25 (after 3pm), check out Sep 2 (before 11am)
• Daily meditation & self-inquiry exploration led by Steph, Erin, or guest teacher, Zen Meditation Expert – Mr. Kim <3
• 2x daily yoga flow (morning) and restorative (evening) classes with Steph Gongora & Erin Kelly.
• 3-4 afternoon workshop style classes including headstand, forearm stand, handstand
• LODGING: Shared, cottage-style lodging in single or queen beds (price varies)
• FOOD: Daily lunch and dinner. Vegan, Vegetarian, and Omnivore options.
• Choice of either: Finding Float (Level 1) video package OR Spread Your Wings & Soar (Level 2) video package
• Choice of two: Graceful Strength: Complete Core E-Book AND The Beginner’s Guide to Handstand E-Book OR The Beginner’s Guide to Handstand Pressing E-Book
• Any Room Service Charge & Tax

Additional Items (Not included):

• Round trip airfare to MKE, Green Bay, WI or surrounding airports
• Transfer to/from airport (we can assist with arranging a shared shuttle from MKE or Green Bay)
• Breakfast/Snacks + Food on Saturday Sep 2nd
• Optional Excursions – To Be Decided, but may include trips to the National Park, shopping/free day in nearby towns, sailing, etc.