So You Want to Be a Yoga Teacher

Our Program

Let's get into the structure around a 63-day curriculum. In order to balance discipline with flexibility, we must acknowledge that serious study requires both commitment and realism.  While the material itself unfolds over sixty-three training days, the timeline is intentionally self-paced. It is up to each student teacher to choose a start and end date that honestly reflects their work schedule, family responsibilities, physical capacity, and ability to remain mentally engaged over time. The goal is steadiness. Each training week follows a consistent rhythm: six days of asana practice paired with one day devoted exclusively to meditation and reflection. This cadence mirrors the deeper intention of the training—to cultivate stability, discernment, and self-awareness in the yoga room, and in daily life.

A clearly defined structure creates momentum and accountability, while flexibility allows the practice to remain sustainable rather than overwhelming. Some practitioners choose to complete the training in a compressed format, while others benefit from a longer period of integration. All approaches are valid when executed with honesty and consistency.

Set Up and Supplies

Creating the right environment for your training is essential for your success. As a student teacher, setting up a designated practice space and having the right tools will help you stay focused and organized throughout the process. The following are the key supplies, and techniques you will need.

Designated Practice Space

This should be a space where you can practice regularly without distractions. Whether it’s a corner of a room, a large bathroom, or a quiet spot in a studio, having a designated area where you can roll out your mat and immerse yourself in your practice is crucial. It’s a place to reflect, to focus, and to deepen your understanding of the physical, mental, and spiritual aspects of yoga. Ideally, this space should be quiet, free of distractions, and conducive to both physical practice and study.

Journaling

A journal is an essential tool for reflecting on your journey throughout the teacher training process. In your journal, write down your thoughts, questions, and insights after each practice session. Track your progress, both physically and mentally, and use it as a space to process any challenges or breakthroughs you encounter. Your journal is also a great place to record your observations as you start teaching—what worked, what didn’t, and what you want to improve. It will serve as a valuable resource for your ongoing development as a teacher.

Calendar

A calendar will be your best friend in staying organized and committed to your training. Set aside specific time each day or week for practice, study, reflection, and teaching. Write down your goals, track your hours, and make sure to schedule regular check-ins with yourself to assess your progress. Whether it’s a physical calendar or a digital one, this tool will help you stay on track, prioritize your time, and hold yourself accountable as you work through the training process.

Recording Devices

In order to effectively refine your teaching and dialogue delivery, having a recording device is essential. Recording your practice allows you to listen back to your delivery, spot areas that need improvement, and track your progress over time. A smartphone is an ideal tool for this, as it’s portable, easy to use, and capable of recording high-quality audio and video.

Setting Your Start Date, Training Goals, and Completion Date

To ensure that your training remains structured and you stay committed, it’s important to set specific goals and timelines for your practice and study. This will help you maintain a sense of progress and accomplishment as you work through the training process.

Set a Specific Start Date

A major step in this process is to choose a start date for your training. This date marks the beginning of your focused journey, so choose a time that works for you and your schedule. Make sure that you’re setting aside the time to start right away, rather than letting it sit on the back burner. Write this date in your calendar and prepare your practice space, journal, and calendar for the start of your training.

Create a Routine with Weekly Goals for Practice and Study

Once you’ve set your start date, break your training into manageable chunks by setting weekly goals. These goals should include: Asana & Pranayama Practice Aim to practice a set number of times each week. Whether it’s 3, 4,  5 or more times per week, decide on a frequency that is both achievable and challenging. Your practice should deepen with each session, and weekly goals will help you track your progress.

Training Goals

Set aside specific time each week for study—this could include reading yoga texts, reviewing training materials, or journaling. Weekly study goals will keep you focused on the theoretical and philosophical aspects of yoga, ensuring you don’t just focus on the physical practice but also deepen your understanding of yoga as a holistic practice. Write these goals down in your calendar or journal, and review them each week to ensure you're staying on track.

Set a Final Date for Completion

A final date for completion is essential to bring your training to a close and assess your progress. Choose a date that is realistic, allowing you enough time to meet your weekly goals and complete your study. Mark this completion date in your calendar as a target to work towards. Having a final date will give you a sense of purpose and keep you motivated to stay committed to the training process.

Journaling

Journaling is a non-negotiable component of the program. It is essential for consolidating your learning, tracking your progress, and integrating new knowledge into your teaching practice.  The journal serves as a record of observation rather than performance, helping the practitioner track patterns, notice avoidance or attachment, and develop the habit of honest self-inquiry. Over time, this practice reveals that what feels boring or routine often contains the most useful information.

Use the following rubric of questions as a guide to structure your reflections after each session or at the end of a training day.

What Did I Learn?

What are the main concepts, techniques, or ideas you learned from the class or lecture?

Be specific—did you learn a new posture, an anatomical insight, or a philosophical idea that resonated with you?

How does this new information connect with what you already know?

Are there similarities or differences in what you’ve learned so far?

How Did/Do I Feel?

How did your body feel during and after the class?

Were there any challenges or moments of ease?

Did you notice any shifts in your practice?

What were your emotional or mental reactions to the lecture or class?

Did anything challenge your perspective, or did you feel inspired or frustrated? 

Describe the Teaching Style of the yoga class or lecture. Did you like it? Did that make a difference in your comprehension/experience?

How did the instructor structure the class or lecture?

What was their tone, pacing, and approach to guiding students?

Were there moments of clarity or confusion in their delivery?

How did you respond to their teaching style?

Was there anything that worked particularly well for you or anything you found difficult to follow?

How will you apply what you've learned? 

Based on today’s class or lecture, what insights can you apply to your teaching practice?

Are there specific techniques or approaches you would like to incorporate?

Think about adjustments to your cueing, anatomical knowledge, or philosophical perspective.

Are there areas where you need more understanding or practice?

How can you continue to develop these aspects of your teaching moving forward?

What questions did today’s class or lecture raise for you?

Write down questions that you have. Why are you asking them? Is it to challenge the instructor? Is it to challenge yourself? Does either approach feel more helpful?

Are there any areas that you want to explore further? These could be questions about specific postures, anatomy, philosophical concepts, or teaching strategies.

Next Steps

How will you seek answers to these questions? Will you research on your own, ask your mentors, or engage with your peers? End of Entry Reflection Looking back on your reflection, what is one thing you learned today that stands out the most? Did you corroborate this information with any research of your own? What is one thing you want to focus on or improve for your next practice or lecture?

Are You Ready? Yes or No? ​​

Before you dive into the step-by-step training, I want to take a moment to let you know how excited I am for you. Whether you’re just starting your yoga teacher journey or looking to refine your practice, you’re making an incredible decision. Teaching yoga is about stepping into a space of growth, transformation, and connection. I know this journey can be both exhilarating and challenging, and I want you to know that I’m here for you. I’m cheering you on from the sidelines, rooting for you every step of the way. You’ve got what it takes, and I believe in your ability to not only become a great teacher but to share the magic of yoga with the world in your unique way. If you ever need a moment of clarity, encouragement, or just want to connect with someone who understands the ups and downs of this path, you can always find me on social media. I’m here as a real person, ready to offer support, advice, or just to chat when you need it most. Take a deep breath, stay committed, and know that you are not alone on this path. I’m excited for all that lies ahead for you.

Let’s get started!

Use the video to help you memorize and prepare to deliver the following script on Day 10.

Backward bending, everybody together.

Your back is going to hurt like hell, don't be scared.

Take a deep breath, full lungs, drop your head back as far as it goes.

Look at the floor behind you.

Arms back immediately, try to touch the wall behind you.

Bend your spine backwards from coccyx to the neck.

Lower back, middle back, upper back, total spine backward bending.

Push your upper body back, try to fall down backwards.

Maximum body weight on the heels.

Inhale, stomach, legs, hips, everything push forward towards the mirror.

Arms back, Look back, Fall back, Way back, Go back, More back.

Come up and stop in the middle.

Excerpted from Bikram Yoga Beginning Yoga Class, Authorized Teacher Dialogue

An Introduction to Yoga

This lecture explored the idea that there is no single definition of yoga. While many people today think of yoga primarily as a physical practice, this understanding is largely a modern development. Throughout history, yoga has meant different things to different traditions, and its purpose has evolved over thousands of years.

We examined how modern ideas such as "finding what feels right for you" are relatively recent and reflect contemporary values rather than ancient traditions. Understanding the history of yoga helps us appreciate how these modern perspectives emerged.

The lecture introduced several classical definitions of yoga. Some traditions describe yoga as stilling the mind, others as uniting the individual self with a higher reality, cultivating skill in action, or achieving mental discipline and self-realization. Together, these definitions demonstrate the diversity of yogic thought.

We also traced yoga's historical development from its earliest roots through the Vedic, Upanishadic, Classical, Tantric, Hatha, and Modern periods. Along the way, yoga evolved from primarily philosophical and meditative practices into the diverse forms practiced today.

Finally, we explored the origins of the word yoga, which comes from the Sanskrit root yuj, meaning "to yoke," "join," or "unite." While interpretations vary, the idea of connection remains a common thread throughout yoga's long and complex history.

Key takeaway: Yoga is not one thing. It is a diverse and evolving tradition with many definitions, practices, and goals. As students and teachers, our task is not to reduce yoga to a simple answer, but to appreciate its complexity and continue exploring what it means.

Next is Pada-Hastasana, Hands to Feet Pose.

Bend your knees, put your hands on the floor in front of you.

Move your hips several times right and left, right and left to make sure your lower back is totally relaxed, nice and loose, comfortable, easy, flexible.

This is a U-turn from back bend to forward bending, so please be careful, your spine is not warmed up yet.

Grab your heels from behind, underneath the heels, stepping on all 5 fingers of each hand.

Little baby fingers touching each other side by side,

Elbows behind the legs on the calf muscles, throughout the posture.

Please don't lose the grip.

Pull your heels as much as possible.

Stretch your body down, from the lower spine towards the floor.

Touch your stomach on the thighs, chest on the knees, face on the legs below the knees.

From the side you should look like a Japanese ham sandwich, no gap anywhere.

Slowly push your knees back as hard as possible.

Try to lock your knees, creating a tremendous stretching feeling, pain sensation, all over, underneath your legs, inside-out,from bones to the skin, coccyx to the toes, with your smiling, happy face.

Continuously keep pulling. Pulling is the object of stretching.

Pull your heels, push your knees back, and lock your knees.

Exhale breathing, and lock your knees.

Roll forward, Jock your knees. Eyes open, touch your face, and lock your knees.

Last chance, lock your knees, lock your knees, Jock your knees.

Inhale breathing, come up, arms and head together.

Excerpted from Bikram Yoga Beginning Yoga Class, Authorized Teacher Dialogue

Your Bikram Yoga Practice today is with Jenifer Ruschell. Use the link to access her recorded class on YouTube.

AWKWARD POSE

Utkatasana

Right foot step to the right, six inches apart, heels invisible behind the toes.

Looks like a perfect "H,"

Six inches gap between·toes and heels.

Don't change your feet throughout the entire posture.

Arms up parallel to the floor.

Keep your five fingers together, touching each other.

Elbows locked, triceps muscles nice and tight, contraction. Nothing loose, nothing hanging.

Stretch your arms forward towards the mirror, you're trying to touch the mirror.

Exhale breathing.

Suck your stomach in, hold it in.

Sit down, feet flat position, until your hips touch the chair, spine straight to begin with, 100 percent body weight on the heels.

Lift your chest up and bend your total spine, backward bending, bring your upper body back.

Suck your stomach in, compression of the abdominal wall, contraction of the abdominal muscles.

Suck it in, tightening up, and hold it.

Rib cage visible in the mirror.

Open your knees, keep 6 inches between your toes, heels, knees, and hands.

Chest up. Chin up.

Lean back. Fall back. Way back.

You're trying to fall down backwards.

Inhale breathing and come up.

Keep your arms there.

2nd Part:

Concentrate and meditate.

Stand up on your toes maximum like a ballerina.

Tremendous concentration, focus one point in the mirror.

If you blink your eyes, you might lose the balance.

Stretch your spine, chest, head, whole upper body, up towards the ceiling like natural human traction.

Imagine I am pulling your hair towards the ceiling.

Sit down, On the top of the toes, spine straight position.

Start to finish throughout the posture, you should feel your hips and head touching the wall.

Sit down halfway, until your hips touch the chair, knees up, chest up, upper body leaning back, spine straight.

Come up higher on the toes, knees up toward the ceiling.

Hips should not go down below the chair, you are sitting on the chair.

Inhale breathing and come up, spine straight position, keep your arms there.

3rd Part:

Come up a little bit on your toes.

Bring your knees together.

Exhale breathing, suck your stomach in, spine straight.

Sit down, as slow as possible, at least 10 counts, all the way down, all the way down. Leaning against the wall.

Continuously stretch your spine towards the ceiling, half inch gap between the hips and heels.

Your* leaning against the wall, hips and head touching the wall, no gap anywhere.

Keep your knees together and forward toward the mirror" thighs parallel to the floor, arms parallel to the legs, spine perfectly straight, 90 degree angle, so from the side your body looks like a box.

Take a deep breath, knees together, spine straight, slowly come up.

Feet together, arms down side, and relax, don't move.

Excerpted from Bikram Yoga Beginning Yoga Class, Authorized Teacher Dialogue

In this lecture, the presenter guides listeners through the Katha Upanishad, bringing its profound dialogue to life while revealing practical insights into consciousness, purpose, and the path to inner freedom.