300 Hours Advanced Yoga Teacher Training: Part 3 (Bodsphere)

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

Perform a standing warm up before your workout or daily yoga routine. It opens the whole body with neck, shoulders, spine, balance, and hamstring and calf stretches.

Practice a very light, lying-down warm-up sequence in a supine position to gently stretch the whole body, preparing you for yoga practice or workouts.

Practice a seated warm up to open the body from head to toe before any yoga or workout, linking breath with neck, spine, and hip stretches for daily practice.

Enhance wrist mobility with seated cross-legged (sukosan) exercises before your yoga practice to improve yoga flows and arm-balancing poses.

Develop wrist mobility through a guided all-fours warm-up of circles, stretches, and rotations to support safe yoga arm balances.

Use wall assisted stretches to open the body, targeting shoulders, back, and hamstrings, with varied wall positions, breathing, and warm up for beginners' yoga practice.

Practice an intermediate yoga flow that targets the quadriceps through balance poses, standing postures, and slow back extensions, while warming hamstrings and improving shoulder mobility and core strength.

Guide to an intermediate spinal yoga flow that opens the back through gentle spine movements, cat and cow, and backbends such as Bhujangasana and Urdhva Dhanurasana.

Develop body opening through wall-assisted stretches and asanas using the wall and mat, including Warrior III, standing forward folds, and legs-up poses with mindful listening to your body.

Practice an intermediate yoga flow focused on strengthening the quadriceps while integrating knee, hamstring, and lower body work through breath, balance, and mindful sequencing.

Practice an advanced yoga flow focused on balance and stability, integrating challenging balancing poses with stretches and other asanas to cultivate a holistic, mindful body.

Practice an advanced yoga flow focused on binds and twists to deepen shoulder and spine mobility and overall flexibility. The sequence guides asymmetric binds, seated transitions, and mindful breath.

Practice an advanced yoga flow for arm balancing and inversion, featuring headstand prep, revolved half moon, chaturanga, and a calming meditation with nadi shodhana pranayama.

Practice an advanced full-body yoga flow that works the hamstrings, spine, joints, and the entire body, emphasizing mindful movement, listening to your body, and daily rejuvenation.

Practice an advanced spine-focused yoga flow that strengthens the back and shoulders through forward bends, twists, lateral bends, spinal waves, and breath awareness, ending in relaxation.

Engage in an advanced yoga flow that builds shoulder mobility and strength while involving the spine and hamstrings, from a standing warm-up to planks, downward dog, and twists.

Practice an advanced yoga flow for spine and shoulder mobility, flowing through twists and poses like Sukhasana, Gomukhasana, and cat and cow to open the body, including hamstrings and neck.

Join an advanced yoga flow focusing on a healthy, flexible spine through a full sequence from Vajrasana warm-ups to cat-cow, lunges, twists, and deep back bends.

Practice an advanced chaturanga dandasana flow linking four-limbed staff and low plank to build core, arms, and shoulders. Warm up wrists, neck, and spine and synchronize breath through each transition.

Practice a full-body yoga flow that targets the hamstrings and hips with lateral stretches, arm balancing, spinal twists, and pelvic mobility, all guided by long, deep breaths.

Advance your yoga practice with a hamstring opening flow that guides you through twists, Hanuman pose, Kurmasana and Kumarsen variations, supported by blocks, and mindful breathing.

Engage in an advanced standing and sitting yoga flow for flexibility and mobility, guiding you through twists, triangle poses (including Parivrtta Trikonasana), bound lotus, and Marichyasana sequences.

Explore advanced forward bends and pelvic opening in a yoga flow featuring seated folds, hip opening asanas, twists, and lotus poses such as Padmasana and bound lotus, with breath work.

Join a yin yoga practice aimed at opening the hips and soothing the glutes through 2-3 minute holds, mindful breath, and tissue stress to deepen relaxation and body awareness.

Explore yoga nidra as a dynamic yogic sleep that unites individual and universal consciousness, offering heightened awareness while the body rests and the mind stays present.

Harness yoga nidra to train the mind, tapping into unconscious and subconscious layers to transform behavior, creativity, and self-perception through customized scripts tailored to individual, spontaneous behavior.

Explore guided imagery in yoga nidra, engaging the conscious, unconscious, and collective unconscious mind through conditioned and universal symbols such as yantra, mantra, and mandala.

Practice yoga nidra by visualizing symbolic images to reveal deep-rooted samskaras, then adopt a non-judgmental witness to life, returning to the seer and releasing impressions with lasting impact.

Master effortless visualization of Yoga Nidra symbols by using breath awareness and rotation of consciousness, avoiding effort. Strengthen clarity by linking symbols to personal experiences and daily feelings.

Explore direct and abstract associations in yoga nidra to transform samskaras through carefully chosen symbols, sankalpa, rotation of consciousness, pratyahara, and guided imagery that reach the subconscious and deeper mind.

Yoga Nidra enhances a child's learning capacity by resting the mind. It implants knowledge in subconscious mind with symbols, promotes rest and creativity, and values every child's potential over marks.

Explore how yoganidra enhances memory function and learning capacity by boosting absorption and recall through altered states of consciousness as the subconscious mind becomes receptive.

Overcome muscular, emotional, and mental tensions with yoga nidra, pranayama, meditation, and asanas, bridging inner and outer experiences for self-transformation.

Explore the threefold tensions: muscular, emotional, and mental, and how perception shapes our life experience. Apply yoga techniques such as meditation, pranayama, and yoga nidra to overcome these tensions.

Integrate the left and right brain using Yoga Nidra to balance logic and creativity, foster deep rest, and enhance learning and receptivity for skills like language and music.

Practice Yoga Nidra through quick breath awareness and a full body scan, guiding students from right to left and front to back, ending with sankalpa and a gentle exit.

Practice advanced pranayama techniques for the 300-hour yoga teacher training, focusing on breath practices and variations, while noting a separate 50-hour pranayama course for deeper study.

Explore the three grades of sadhak in pranayama—Adam (low), medium, and high—and their subcategories, focusing on time, place, and condition to progress toward samadhi.

Explore the four stages of pranayama from the Shiva Samhita—arambha avastha, kata avastha, parichay avastha, and avastha—linking breath, prana, and practice to deepen yoga mastery.

Explore bhastrika pranayama with emphasis on contraindications, then practice 20 breaths in three sets to detoxify, balance kapha, and strengthen the diaphragm before meditation.

Explore variations of bhastrika pranayama, including arm lifting and seated postures, with equal inhalation and exhalation across slow, medium, and fast breathing speeds.

Begin with five rounds of slow paced bhastrika pranayama in sukhasana, with chin mudra, guiding awareness of the diaphragm, abdomen, and lungs for mindful breath control.

Perform five rounds of medium paced bhastrika pranayama, with ten breaths per round at one breath per second, keeping equal inhalation and exhalation in sukhasana.

Practice a preparatory, fast paced bhastrika pranayama with three rounds of ten breaths each, guiding intermediate to advanced practitioners through rapid, controlled inhalations and exhalations while maintaining mindful awareness.

Ujjayi pranayama, the victorious or oceans breath, uses a constricted glottis to produce a wave-like sound that centers the mind and builds confidence through a long, deep, smooth breath.

Practice ujjayi pranayama by breathing through the nostrils with gentle throat constriction, for longer, deeper breaths without retention. Maintain a calm, seated posture and commit to daily 3–5 minute sessions.

Practice ujjayi pranayama with internal breath retention using a 1:1:1 ratio of inhale, retention, and exhale to build breath awareness and present-moment focus during sadhana.

Kaki pranayam, the crow's peak breath, cools body and mind, reduces fatigue, and boosts concentration through cakra drishti; contraindicated for glaucoma, low blood pressure, and chronic constipation.

Practice kaki pranayama, the crow's beak breath, in sukhasana with five repetitions, inhale through the mouth and exhale through the nostrils, with drishti guiding gaze and relaxed release.

Explore Lavani pranayama, the floating gulping breath, with two Bajrangi Mudra variations and breath retention, plus safety notes for pregnancy, hypertension, and abdominal issues.

Practice plavini pranayama with antar kumbhaka in sukhasana, with chin mudra; inhale through both nostrils, fill the belly, hold briefly, then exhale, across three rounds of five-second holds.

Learn plavini pranayama with internal breath retention and Jalandhara bandha, practiced in Sukhasana, with five-second holds and three rounds, inhaling through both nostrils and exhaling after release.

Learn samvriti pranayama, the equalising box breathing with a 1:1:1:1 rhythm, and its benefits for lung capacity, oxygen to the brain, and immunity.

Practice samavritti pranayama with a 4:4:4:4 ratio—inhale, hold, exhale, and hold—while seated cross-legged with chin mudra, focusing on steady breath and awareness.

Explore Vilom pranayama, a reverse breathing technique using opposite nostrils to extend inhalation and exhalation, alternate nostril breathing, with three interruption stages and cautions for heart or blood pressure.

Practice Viloma Pranayama, interrupting inhalation with 3–5 pauses while exhaling smoothly through the nostrils. Build up to 10–11 rounds to prepare for Nadi Shodhan, Kapalbhati, and Bhastrika.

Learn viloma pranayama, an interruption of exhalation, by adding three exhalation pauses while inhaling fully, practiced in rounds from a cross-legged position with chin mudra.

Practice viloma pranayama with pauses during both inhalation and exhalation, using 3–5 pauses per phase across 10–11 rounds, while inhaling to maximum and exhaling completely, in sukosan with chin mudra.

Master the adi mudra pranayama by integrating adi mudra with ujjayi breath, using a five-count 1:1 inhale-exhale ratio in sukhasana, with focus on posture and breath.

practice brahma mudra pranayama by joining the palms in adi mudra near the navel and syncing inhale and exhale in a 1:1 ratio with ujjayi breath. use sukhasana optionally.

Practice chinmaya mudra pranayama integrated with ujjayi breath in sukhasana, using a five-count inhale–exhale ratio, with options for longer rounds and optional breath retention as you advance.

Explore chin mudra pranayama integrated with ujjayi breathing, using a 1:1 inhale-exhale ratio (five counts suggested) and adapting counts to your lung capacity.