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

Explore Sanskrit pronunciation for yoga teachers, using IPA and transliteration concepts, learn vowel length and mouth placement, and practice common asana names with authentic rhythm.

Learn the three bandhas, jalandhara, uddiyana, and mula, to lock prana, direct it through the sushumna, and awaken kundalini while coordinating breath, posture, and pelvic floor.

Discover mudras, hand gestures that modulate prana and focus the mind in yoga, meditation, and pranayama. Practice lotus, anjali, and dhyana mudras to open the heart and deepen awareness.

Ground your practice in the root chakra Muladhara with a red energy visualization, building solid earth-rooted balance through poses like Malasana and tree pose.

Explore sukhasana, a cross-legged seated pose with sit bones rooted, crown length, soft shoulders, and mindful breath, with cat-cow, twists, and forward folds as comfortable variations.

Explore child’s pose Balasana with cues for hip alignment and breath, and prenatal variations using blocks, blankets, or a bolster to support hips, ankles, or forehead.

Guide students into Shavasana with a mindful descent, using blankets, blocks, or bolsters for comfort and applying prenatal and misalignment variations to calm the parasympathetic nervous system.

Master mountain pose with foot alignment, engaged core, and lengthened spine for stability. Use a block for inner thigh alignment and a wall for neutral alignment to support safe variations.

Learn to cue uttanasana from mountain pose, with knee micro-bends, pelvis tilt, and spine lengthening, using blocks or props, plus safe variations, bindings, twists, and common misalignments.

Explore chair pose with the belly drawn in, lengthened spine, and heels rooted. Learn blocks, twists, binds, and adjustments to strengthen the core and protect the knees and low back.

Explore Warrior II pose with step-by-step alignment cues, arm windmill, gaze, and pelvic stacking, plus modifications like shorter stance and hands on pelvis for common misalignments.

Learn triangle pose (trikonasana) with aligned feet, micro-bent front knee, and extended spine as you reach the top arm up; explore variations, props, and safety for different bodies.

Develop balance and core stability in tree pose (vrikshasana) using progressive variations, props, and cues for alignment, drishti, and mindful engagement of the pelvic floor and thighs.

Master eagle pose, Garudasana, by stacking the elbows and binding the palms while the right thigh crosses over the left, with feet on the floor or a block for balance.

Explore the art of assisting and adjusting in yoga, using compassionate, clear, and confident verbal cues and hands-on or prop-based guidance to safely elevate each student's practice.

Explore how yoga props, blocks, straps, bolsters, and blankets enhance practice and teaching. Treat props as smart assists, plan their use for different spaces, and cue with empowering language.

Engage in a breath-led vinyasa that grounds the body, cultivates fearlessness through Hanuman-inspired courage, and guides you from grounding to Hanumanasana with mindful asanas and mudras.

Learn cat pose from tabletop with breath-linked spine flexion, rounding the upper back and tucking the tailbone. Explore seated, dolphin plank, and standing fold variations with props and safety cues.

Practice cow pose with breath, align wrists under shoulders and knees under hips, and lengthen the spine to open the chest, then explore cat-cow flow and variations.

Explore cobra pose (bhujangasana) with step-by-step alignment, variations and props, including low cobra, spider finger cobra, and wide-hand cobra, plus a blanket under the hips for comfort.

Master plank pose with proper wrist-to-shoulder alignment, core engagement, and breath, exploring variations from tabletop to dolphin and knee-down options, plus props and prenatal modifications.

Master upward facing dog with knees on the floor or supported by a block, keeping shoulders back, belly in, and spine lengthened while exploring cobra and prenatal cow pose variations.

Lengthen the spine, engage the core, and stretch the back of the legs in downward facing dog; modify with puppy or dolphin pose for wrists or back issues.

Master warrior one cues with emphasis on square hips, knee over ankle, grounded feet, and lengthened spine; explore arm variations, blocks for alignment, and safe modifications for sensitivity and pregnancy.

Lift the leg, belly up and in, square the pelvis, and lengthen the spine in high lunge with cues. Offer low lunge variations, props, and balance adjustments for knee safety.

Explore cueing, variations, and adjustments for dancer's pose (Natarajasana) with straps, modifications, and misalignment tips to support balance, flexibility, and alignment.