Yoga Teacher Training - Part 1 (200hr Yoga Alliance)

Yoga means mastering the fluctuations of the mind to remain in the present moment; through asana, pranayama, and meditation, you seize thoughts and return to stillness and your true form.

Explore Patanjali's eight limbs of yoga and the eightfold path, from yama to samadhi, and learn how ethics, breath, posture, and meditation cultivate mind mastery and higher consciousness.

Learn how hatha yoga balances sun energy from the right nostril and lunar energy from the left nostril, using a central neutral energy to raise consciousness and awaken spiritual energy.

Explore seven major chakras as energy centers in the subtle body. Trace root to crown, noting each chakra's location and its element.

Master the sun salutation sequence with a step-by-step guide to Surya Namaskar, including the 12 poses, alignment cues, breath, and half-round variations for beginners and beyond.

Learn to safely perform downward facing dog and upward facing dog through alignment cues, breath, and transitions from tabletop to plank, emphasizing shoulder rotation, hamstring options, and chest opening.

Practice Utkatasana, the chair pose, from Tadasana with lifted arms. Use a chair to cue alignment: bend knees over toes and keep a straight spine.

Master the extended triangle pose from mountain pose, stepping wide, bending toward the right leg, opening the chest, with weight on both legs and spine aligned to avoid beginner mistakes.

Learn virabhadrasana i and ii by aligning feet, keeping the pelvis neutral, bending the front knee over the ankle, and extending arms into warrior two with a rightward gaze.

Master the basic tree pose (vrikshasana) with one-leg balance, inner thigh foot placement, and neutral pelvis, using wall support for beginners and steady breathing.

Master staff pose (dandasana) by grounding the feet, joining toes, and pointing toes to the ceiling, lengthen the spine, roll shoulders down, open the chest for stable sitting postures.

Learn Janu Sirsasana, the head-to-knee pose, with side-leg placement, spine lengthening, and chest opening. Avoid common mistakes by using blankets, blocks, or belts to maintain spine length on both sides.

Master Paschimottanasana (seated forward bend) with alignment cues, breath, and variations using rope, belt, or blocks to lengthen the spine and open the chest.

Begin with gentle joint warm-ups and slow arm rotations, then twists to each side for mindful breathing. Move into cat-cow and balasana to massage the spine and stretch.

Learn standing yoga poses with forward bends, spinal alignment, breath work, and beginner-friendly modifications using blocks to enhance balance, hip and shoulder mobility.

Master inverted poses such as boat pose, shoulder stand, and headstand with wall support, building balance, core strength, and power through controlled breathing and relaxation.

Lead a strength and flexibility yoga class with standing twists, arm raises, forward bends, and deep breathing, then move through chair pose, plank, and mountain pose for balance.

Practice hatha yoga outdoors by the river Ganga with warm-ups and sun salutations. Experience a guided sequence of standing poses, twists, and savasana amid nature.

Guide students through a full-body yoga sequence with breath work, sun salutations, plank and headstand with wall support, twists, and a final savasana.

Practice backbending through guided asanas, breathing cues, and alignment tips from cobra to standing backbends, focusing on spine length, hip stability, and safe transitions.

Guide all-body yoga class through warm-up, joint mobility, twists, balances, and standing and seated postures, emphasizing breath, alignment, and mindful relaxation for varied body types.

Explore pranayama to regulate inhalation, exhalation, and retention, expanding life-force prana and steadying the mind. Practice dawn or dusk on an empty stomach in a clean space.

Practice Nadi Sodhan Pranayama, or alternate nostril breathing, to purify energy channels, balance left lunar and right solar nostrils. Follow mudra cues and breath counts to guide inhales and exhales.

Master Ujjayi pranayama, the ocean breath, by engaging the throat to create a wave-like sound. Practice fogging, then nasal breath for relaxation and safe asana integration.

Master kapal bhati pranayama, a body pranayama with active exhalation and passive inhalation, practiced seated with upright spine and abdominal engagement to support cleansing, digestion, and weight loss.

Explore Bhastrika pranayama, the bellows breath, with active inhalation and exhalation, progressing from beginner to intermediate stages, benefits for lung capacity and energy, and safety precautions.

Guide bhramari pranayama, the humming bee breath, with inhaling and exhaling a throat sound while closing eyes and ears, promoting relaxation, meditation, and precautions for throat issues.