300 Hour Yoga Teacher Training (Part 2) GOYA & Yoga Alliance

Practice marichyasana one and three with twists, forward folds, and binds to cultivate internal shoulder rotation, spine mobility, and safe strap-assisted preparation.

Learn safe lotus pose (padmasana) with knee and hip external rotation in mind, using gentle warm-ups and supports. Explore one-leg lotus and sukhasana variants as transitions toward meditation.

Explore Virasana (hero pose) with props to find neutral spine and comfortable knee alignment, sitting between the feet using blocks or bolsters to adjust height and keep feet parallel.

Explore heron pose variations from virasana, lifting up from the lower back with core engagement, hamstring lengthening, and a strap option, and adapt with a seated base similar to navasana.

Explore revolved head to knee pose (parivrtta janu sirsasana) with seated leg extension, arm reach, and grounding through the sit bones, using props and pregnancy modifications to deepen the stretch.

Explore four bind variations in yoga, from half and full binds to Marichyasana and extended side angle, using straps and mudras to enhance shoulder mobility, stability, and breath.

Cultivate grounding and concentration through pratyahara and jan mudra in a hatha practice. Move through sukhasana, dandasana, baddha konasana, upavistha konasana, twists, setu bandha, shavasana, linking breath with alignment.

Patanjali's chapter two introduces kriya yoga and the five clashes, then outlines the first five yoga limbs—yamas, niyamas, asana, pranayama, pratyahara—toward samadhi.

For the 300 hour yoga teacher training part 2, explore seven chakras along the spine and how to stimulate them through asana, meditation, pranayama, and mantra in a 90-minute workshop.

Explore the Muladhara root chakra, grounding the base of the spine through breathing and visualization of a red energy ball to dissolve fear and cultivate safety, stability, and support.

Lie on your back with legs up the wall, visualize the orange svadhisthana energy near sex organs, and breathe to cultivate creativity, pleasure, and ebb and flow while dissolving guilt.

Engage the Manipura chakra through restorative twists, using props for comfort, while you breathe, visualize a yellow solar plexus to cultivate strength, willpower, confidence, and release shame.

Cultivate Anahata chakra balance through heart-centered practice, developing loving kindness and unconditional love for yourself, while addressing grief via meditation, mindfulness, and a supported bridge posture.

Guide students through the Vishuddha (throat) chakra with a legs-up-the-wall pose, visualize blue, hold for five minutes, and dissolve blockages toward authenticity and speaking your truth.

Explore ajna chakra (third eye) to cultivate space in body and mind, dissolve blockages and illusions, and connect with the world through a supported child's pose practice.

Explore the crown chakra through guided shavasana, dissolving blockages of ego and attachment with committed practice, and cultivating peace, joy, and freedom.

Explore Kundalini yoga focused on the sacral chakra (svadhisthana) for pelvic balance, creativity, and healthier relationships, through breath, asana sequences, and mula bandha.

Explore fire log pose with step-by-step sequencing, modifications, and props to open the hips, stretch the glutes, and connect breath with safe alignment.

Explore the one legged king pigeon pose with hip opening, pelvic lengthening, and abdominal engagement. Follow variations, props, and modifications for knee safety, back support, pregnancy adaptations, and counter poses.

Learn monkey pose (Hanumanasana) as a warm-up demanding careful alignment, props, and a rooted pelvis, with blanket and block variations to safely slide into the split.

Explore a 45-minute low body yin practice with Andrea Nacey, opening hips and legs to nourish the kidney meridians through mindful breath, surrender, and seated to supine stretches.

Practice AyurYoga class with a vata-balancing hatha sequence that builds stillness, stability, and strength through breath, bandhas, and earth grounding, moving through planks and warriors.

Ayurveda defines health as the balance of body, mind, and consciousness, guided by the doshas, seven dhatus, malas, and agni, with a focus on prevention.

Guide your breath with Bhramari and Ujjayi pranayama to calm the mind and awaken energy. Move through seated grounding, sun salutations, twists, and a restorative shavasana.

Utilize Ayurveda to maintain health through daily awareness, mindfulness, and self-awareness, balancing doshas and responding to early symptoms with actionable lifestyle choices, under guidance from an Ayurvedic practitioner.

Explore a kapha-balancing hatha flow that guides you through sun salutations, bandhas, ujjayi breath, and balance poses to cultivate effort, intention, and energy.

Explore pranayama for digestion through Ayurveda, including alternate nostril breathing for Vata indigestion, Chaitali or Shetkari for Pitta, and Kapalabhati as a preventative practice on an empty stomach.