300 Hours Advanced Yoga Teacher Training: Part 2 (Bodsphere)

Access downloadable manual, resources, and ebooks for the 300-hour yoga teacher training program. Explore ebooks on mudras, bandhas, sun salutations, and yogic philosophy with lifetime access from Bottesford Yoga School.

Master asana foot placement by aligning right foot at 90 degrees and left at 75–80, with toes forward and heel in line with arch, using mat sides to check alignment.

Discover three key reasons you may struggle to bind in yoga poses—limb length, shoulder mobility, and chest opening—and how a yoga strap and listening to your body support you.

Sync breath with movement in yoga by inhaling during expansion and effort, and exhaling during relaxation and contraction, using chair pose, forward bends, and twists as examples.

Explore the benefits of yoga props such as blocks, straps, and wheels, and learn how props widen range of motion, deepen poses, and create safe modifications for all bodies.

Practice parivrtta trikonasana, the twisted triangle pose, with hips facing the front leg and a hamstring stretch from tucking the buttocks back; use a block if needed.

Explore the bound triangle pose, a twist from the triangle pose that requires a bind, chest open, and knee-friendly variations, with straps or blocks as needed.

Explore the Utthita Parsva Konasana, extended side angle pose, through beginner, intermediate, and advanced variations, emphasizing knee alignment, thigh parallel to the mat, and optional block or elbow support.

Master Ardha Chandrasana, the half moon pose, for alignment, balance, and ankle, knee, and quadriceps strength with hamstring flexibility, while opening the chest and spine.

Master the revolved half moon pose by keeping hips squared, twisting from the thoracic spine, and building ankle and knee strength, hamstring flexibility, and shoulder mobility.

Practice the Ardha Chandrasana on the knees for beginners, a knee-on-mat variation of the half moon pose that engages the core and opens the chest for balance.

learn hasta padasana, the standing forward bend, by bending from the lower back with knees locked to stretch the hamstrings, and explore variations with blocks or palms beside the feet.

Learn the half standing forward bend, Earth Uttanasana, with spine alignment, hamstring stretch, and full-body engagement—feet together, varying palm placements, big toe grip, blocks, and progressive steps.

Ardha Baddha Padmottanasana, the standing half bound lotus or standing forward bend, lengthens the spine, opens external hip rotation, and stretches the hamstrings with mindful alignment.

Master the alignment of utthita hasta padangusthasana a, the extended hand-to-big-toe pose, to improve balance, stability, and concentration, with variations and props like strap, wall, and chair.

Explore Utthita Hasta Padangusthasana B, a standing pose that opens the hip while balancing the body, lengthens hamstrings, and strengthens the standing leg with optional wall, strap, or chair modifications.

Explore utthita hasta padangusthasana c, a standing balance pose that strengthens the calves, knees, hamstrings, and quadriceps while stretching the hamstrings, with wall variations and a gaze to the toe.

Master the alignment of utthita hasta padangusthasana d, focusing on balance, hamstrings, quadriceps, and core with a forward gaze and optional wall or chair support.

Practice the sitting variation of Utthita Hasta Padangusthasana for beginners, with pelvic region resting on the mat, diagonal leg opening, and optional yoga strap to feel the pose before standing.

Explore modifications and variations of utthita hasta padangusthasana using a yoga strap, chair, or wall to stabilize the body, keep the pelvis squared, and improve hamstring flexibility for beginners.

Explore parivrtta hasta padangusthasana, the revolved hand-to-big-toe pose, including Pativrata variation, and learn alignment cues, opposite-limb engagement, and strap, chair, or wall props to refine the twist.

Learn the alignment of Urdhva Hastasana, lengthening the spine, engaging the core, and coordinating shoulder mobility with external and internal arm rotation, while maintaining a forward gaze.

Master the standing splits pose (urdhva prasarita eka pada asana) with precise alignment, engaging hamstrings, glutes, and calves, lengthening the spine, and using a wall or block for progression.

Master Parsvottanasana, intense side stretch or pyramid pose, align the hips, extend the spine, lengthen the hamstrings and calves, engage the abdominal muscles, and use blocks or a chair.

Master Parsvottanasana with paschima namaskarasana and baddha hasta mudra by aligning uttanasana, opening the chest, and balancing weight between the front and back legs.

Learn the reverse prayer pose (namaste), with palms at the shoulder blades behind the back, and build shoulder mobility through forearm holds, interlocks, and Gomukh mudra progressions.

Learn the alignment and safe technique of Prasarita Padottanasana A, a wide legged forward bend, focusing on leg strength, pelvic engagement, and spinal length with props as needed.

Explore prasarita padottanasana B, a wide-legged forward bend with palms near the belly, knees lifted, and pelvis lengthened; learn alignment, use of blocks, wall options, and full-body engagement.

Master the alignment of prasarita padottanasana, a wide-legged forward bend that strengthens hamstrings, enhances shoulder mobility, and builds ankle strength with interlocked palms behind the back.

Explore prasarita padottanasana d, the wide-legged forward bend variant that focuses on spine lengthening, with optional blocks, and holding the big toes to vary upper body alignment.

Practice Prasarita Padottanasana with Gomukha mudra to enhance shoulder mobility and hip opening. Engage the wide stance, align the ankles to create balance, and use a strap if needed.

Discover practical tips for teaching prasarita padottanasana, focusing on spinal engagement, safe progression with blocks and walls, and step-by-step alignment over the lower and upper body.

Master virabhadrasana i alignment: standing 4–5 ft stance, right foot 90 degrees, back foot 45 degrees, hips facing right, knee in line with the heel, thigh parallel.

Learn the alignment and transitions into warrior three, strengthening the ankle and quadriceps, stretching the hamstrings, and engaging the core to improve balance and lengthen the spine.

Practice siddhasana, the accomplished pose, to align the asana, activate muladhara and swadhishthana chakras, and open the pelvis for spiritual liberation and meditation.

Learn earth padmasan, the half lotus pose, from easy pose or Gundersen, with external hip rotation, heel toward the nav el, spine lengthened, and a block for support if needed.

Master Padmasana (lotus pose) with two variations from Sukhasana and Dandasan, align the spine, use external hip rotations and props as needed, and prepare for pranayama or meditation.

Learn the bound lotus pose (baddha padmasana) in two variations from the front and Sukhasana, focusing on external hip rotation, shoulder and arm mobility, and pelvic alignment.

Learn the alignment of parivrtta surya yantrasana (seated compass pose), as it opens hamstrings, hips, and shoulders, with strap-assisted modification for an advanced, chest-opening stretch.

Master the ardha baddha parivrtta malasana (half bound revolved garland pose) by aligning the hips, twisting the spine, and engaging the ankles and knees, using props for a safe practice.

Master Marichyasana A alignment, a forward bend that lengthens the spine and massages abdominal muscles, organs, shoulder mobility, while folding the right leg and binding with or without a strap.

Master the alignment of marichyasana B from half lotus to a bind with the arm or strap, folding forward and breathing to build hip and spinal flexibility.

Develop hamstring flexibility and spine rotation through Marichyasana C, binding the opposite arm with internal rotation, and using a strap for deeper twist.

Master marichyasana d alignment by integrating earth padmasana (half lotus), twisting from the navel with hip rotation, and using a strap or a hip-friendly variation for comfort.

Explore Hanuman asana, also known as the monkey or split pose, to improve hip and hamstring flexibility, lower body mobility, and grounding through guided variations with blocks and half splits.

Master chakrasana by lifting the entire body from a supine position with coordinated arm, core, and leg strength, keeping wrists, knees, and feet pointed away in alignment.

Kapotasana (pigeon pose) opens the hips and strengthens glutes, hamstrings, and quadriceps while guiding spinal alignment; explores beginner to advanced variations with blocks, cushions, and forearm support.

Explore the alignment of Eka pada rajakapotasana, a chest-opening, spine-elongating pose that improves the quadriceps, knees, hips, pelvic mobility, back flexibility, shoulder flexibility, and breathing.

Explore the Eka Pada Chakrasana, an advanced one-legged wheel pose that strengthens shoulders, arms, wrists, legs, and hamstrings while building spinal extension through careful alignment and warm-up.

Master the alignment of upward facing dog by grounding the palms, aligning wrists with elbows and shoulders, engaging the entire body, and keeping the gaze 45 degrees up.

Explore dwi pada viparita dandasana, a deep backbend that opens shoulders and enhances spine flexibility, using chakras, setubandha asan, bow pose, and wheel variations.

Learn the alignment of Bakasana, the frog pose, in prone position to lift the upper body, safely engage the knees and quadriceps, and press heels and toes toward the floor.

Explore Supta virasana, the reclined hero pose, an advanced backbend with internal hip rotation, strengthening the spine, hips, knees, and quadriceps, with variations and modifications for every body.

Explain the alignment of laghu vajrasana, the little thunderbolt pose, a backbend, and guide progression from ustrasana or half camel to a safe lifted pose using a bolster.

Explore Camatkarasana (wild thing / flip dog pose) as a heart-opening, one-arm balance that strengthens the arms, shoulders, and back while opening the hips and spine from downward facing dog.

Learn the one-legged bridge pose by aligning and lifting the pelvis, engaging the thighs and calves, and opening the chest, with two hand-position variations.

Learn Paschimottanasana, the seated forward bend, with spine lengthening and strap, toe, or wrap grips. Hold each grip for 3–4 breaths to target the hamstrings and lower back.

Master the upward facing intense stretch pose (urdhva mukha paschimottanasana) to strengthen the core and hamstrings, improve balance, and learn progressive alignment with strap, chair, and wall modifications.

Master the alignment of Ubhaya Padangusthasana, the two big toe pose, with step by step entry, strap or wall support, and core driven balance for hamstrings and spine.

Learn the alignment and variations of upavistha konasana, a wide-angle forward bend that massages the abdomen, opens the hips, stretches the hamstrings and calves, and lengthens the spine.

Kurmasana, the tortoise pose, stretches the hamstrings, calves, spine, and abdomen while opening the hips. Beginners bend knees, use chair variations, and keep toes toward the ceiling.

Master alignment of krounchasana (heron pose) by engaging the spine and core, protecting the knee, building hamstring flexibility, folding the leg, and lifting the foot with strap or wall options.

Learn the alignment of Janu Sirsasana B, the head-to-knee pose, starting from staff pose, with the heel resting on the perineum to activate the pelvic floor prana.

Master the advanced Janu Sirsasana C, a head-to-knee pose that blends external and internal hip rotation, with toes on the mat to deepen hamstring, toe, ankle, pelvic, and spinal mobility.

Practice archer pose alignment to open the hips and lengthen the hamstrings while increasing spine flexibility, using strap or chair modifications for balance.

Master Urdhva Upavistha Konasana by balancing on the sitting bones, lifting the legs, holding the big toes, and engaging the core, spinal muscles, and hamstrings with strap or wall variations.

Explore the revolved abdomen pose, jathara parivartanasana a, as a restorative supine spinal twist that stretches the entire spine while keeping the shoulders grounded.

Jathara parivartanasana B, variation with straight knees, is an intermediate to advanced supine twist; use bolsters or blocks, keep shoulders on the mat, and gaze toward ceiling or opposite side.

Cultivate Parivrtta Janu Sirsasana alignment with a twist, hamstring lengthening, and spinal extension, while using blocks, bolsters, chairs, and straps to tailor variations for different bodies.

Explore the alignment of Parivrtta Padmasana, a twisted lotus pose that enhances spine flexibility, hip opening, knee flexibility, ankle flexibility, and posture.

Demonstrate Parivrajaka Upavistha Konasana, a revolved seated wide-angle pose, focusing on hip opening, spinal extension, and twists, with prop-based modifications for beginners.

Master the alignment of parivrtta paschimottanasana, a revolved seated forward bend that blends a twist with forward folding to stretch hamstrings, spine, and shoulder mobility.

Master adho mukha svanasana, the downward facing dog, an inverted V in sun salutations; align the spine, engage shoulders and core, and tailor the palm-to-feet gap for each body.

Explore Ardha pincha mayurasana (dolphin pose) as a stepping stone to forearm balance, strengthening shoulders, ankles, and hamstrings with forearms on the mat and feet planted.

Learn Pincha Mayurasana alignment, engaging forearms, shoulders, core, and back to hold a straight line, with drishti between the forearms and optional wall, strap, or block as supports.

Master sarvangasana, the shoulder stand, through entrance and exit variations and vertebra-by-vertebra descent with safe alignment. Explore viparita karani, legs-up variations, and bolster support to protect the cervical spine.

Explore Halasana (plow pose) with two variations: palms on the mat and interlocked palms with shoulder blade retraction, for safe inversion, core engagement, and counter poses Matsyasana and Setu Bandhasana.

Demonstrate supta konasana, the reclining angle pose, in a supine position to open the hips and hamstrings, with weight on the shoulders and using big toes, straps, or blocks.

Learn headstand alignment through a focus on the process, developing balance, stability, and present-moment awareness while engaging the core and integrating upper, middle, and lower body.

Explore variations of shirsasana (headstand) while inverted, including leg bends, leg openings, padmasana (lotus pose), and occasional twists, with emphasis on center alignment and safety.

Explore wall and chair modifications for shirsasana, practicing wall-supported and L-shaped inversions, earth zazen (half headstand), and height-based chair variations to safely build balance.

Master the alignment of Mukta Hasta Shirsasana, the tripod headstand, emphasizing neck, shoulder, arm, core, and leg engagement, with wall support and progressive variations.

Explore the alignment of Urdhva Padmasana, an integration of Sarvangasana and Padmasana, to strengthen the shoulders, improve balance, and coordinate the body and mind in a supine sequence.

Master the alignment of ashtavakra asana, the eight-angled pose, by folding the right leg, resting the thigh between the elbow and shoulder, and locking the legs via dorsiflexion.

Master mayurasana by aligning wrists and elbows while engaging the core. Use wrist mobility, correct palm and elbow placement, and props like blocks or a wall to lift safely.

Master eka pada koundinyasana 2, a flying splits arm balance that strengthens wrists, arms, and core while opening the hips and massaging the abdomen. Progress through down dog or lunge to palm plank, knee bent, back leg lifts, with blocks or chair for support, then quick chaturanga transitions.

Master Eka Hasta Bhujasana, the elephant trunk pose, through alignment cues and modifications using blocks or a chair to build arm balance, core strength, and hip mobility.

Compare Bakasana and Kakasana, noting higher lift with straight arms in crane pose versus lower crow pose with bent elbows and knees on the arms; use props for safety.

Master the alignment of Parsva Bakasana (side crane pose) to build arm strength, balance, and a spinal twist, using props for safety and progression.

Explore the firefly pose (tittibhasana) with emphasis on arm balance, palm and wrist strength, hamstring engagement, and hip opening, plus practical modifications using blocks or walls.

Learn the alignment of dwi pada koundinyasana, the two-legged flying splits, focusing on straight legs from partial bakasana, arm balance, and block-assisted elevation with precise drishti.

Master advanced jump backs and jump throughs by building palm, wrist, shoulder, arm, and core strength through step-by-step progressions from downward facing dog to chaturanga.

Master the advanced transitions between ashtavakrasana and chaturanga dandasana, with step-by-step breakdowns and a flow that links ashtavrasana to chaturanga and back using downward facing dog and other supporting poses.