Yoga Teacher Training Certificate Course

Practice Ardha Uttanasana by bending forward on exhale, placing fingers near toes or on shins, keep the back straight with a gaze down or forward; use a wall if needed.

Practice downward facing dog by bending the toes, exhaling to lift the hips, keeping the legs firm and heels toward the floor, with head and spine aligned.

Master bakasana (crow pose) by raising your hips, stepping toward your arms, tucking your knees under your armpits, bending your elbows, and lifting your feet to balance.

Learn cobra pose (bhujangasana) with mindful breathing, lift the spine, draw the pubic bone toward the floor, keep shoulders down, avoid neck strain, and rest in crocodile pose.

Practice wheel pose by lying on your back, bending knees to bring heels toward the hips, placing feet on the ground, lifting shoulders and head, raising the torso, and releasing.

Master Dhanurasana (bow pose) by bending knees, pulling feet to the hips, and lifting the torso with arms straight as you send legs back. Exhale to rest.

Garudasana (eagle pose) balances on the left foot as you wrap the right leg around the left, bind the arms at chest height, then exhale to the ground.

Perform Halasana by lying on your back, lifting your legs to hip height perpendicular to the floor, and rolling your spine back to place the toes on the ground.

Master the lord of the dance pose by balancing on the right foot, bending the left knee, holding the left foot, exhaling, and extending the right arm forward.

Perform navasana boat pose by bending the knees, lifting the legs, and keeping the back straight with feet on the ground and arms parallel or legs bent.

Practice Padahastasana by bending forward with feet shoulder width apart, placing hands under the soles, and guiding the forehead toward the tibia or knees, then inhale back to Tadasana.

Inhale, bend forward in padangusthasana, holding the big toes with index and middle fingers, feet shoulder-width apart, forehead toward the knees or shins, then return to mountain pose.

Practice Paschimottanasana, the seated forward bend; inhale to lengthen spine, exhale to fold from the hips with straight knees, reaching toward the toes or ankles, using a belt if needed.

Master prasarita padottanasana, wide-legged forward bend, by aligning spine, grounding crown of the head on the ground, and using blocks if needed while inhaling to raise torso.

Place hands behind hips, fingers pointing toward hips. Exhale and raise hips into upward plank pose, keeping torso, hips, and legs aligned with straight knees and soles on the floor.

Perform Salabhasana (Locust pose) by placing hands under the hips, keeping legs hip-width apart, resting the chin on the floor as you inhale, then lift the legs on exhale.

Raise your legs from a supine position, bending your knees and pulling them toward your body with hands on the waist, keeping knees straight and feet pointed for shoulderstand.

Perform Setu Bandha Sarvangasana, the bridge pose: lie on your back, place hands under hips, keep legs hip-width apart, bend knees, lift the torso, and clasp fingers under the hips.

Master Sirsasana headstand by aligning forearms and elbows, placing the crown of the head on the ground, and walking feet to the hands with knees bent and feet dorsiflexed.

Learn tadasana, the mountain pose, by placing feet shoulder width apart or together, maintaining a neutral spine, letting arms hang beside the legs, releasing the shoulders, and facing palms forward.

Learn upward facing dog: place hands under shoulders, press feet into ground to straighten knees, open chest, extend neck and body, and exhale to rest face down.

Assume the camel pose by kneeling, extend the spine by pushing the pelvis forward, place your hands on your ankles, and exhale to rest the hips on the heels.

Practice Utkatasana (chair pose) with feet hip-width apart and pelvis back; inhale to raise arms, join palms to engage the lower abdomen, exhale to release into tadasana, gaze at thumbs.

Learn Uttanasana by inhaling and exhaling to fold forward, with hands beside feet and forehead toward knees or tibia; if you can't reach ground, bend the knees.

Place your right foot outside your right hand and step your left foot back to enter utthan pristhasana, with the left knee on the mat or lifted and elbows down.

Practice utthita hasta padangusthasana, lifting the leg with a straight knee and aligned spine, bringing it closer to the torso; use a belt if needed for yoga teacher training.

Extend the left leg, left foot outward at 90 degrees; bend the right knee, right hand beside the outer right foot; sweep the left arm up and forward, gaze upward.

Learn utthita trikonasana alignment by extending left leg back, placing left foot at 90 degrees, tilting torso right, raising left arm, with block or ankle grip options.

Move into Viparita Virabhadrasana (Reverse Warrior) by extending the left leg back, turning the left foot to 90 degrees, bending the right knee, and lengthening the torso to the left.

Extend the left foot back at forty-five degrees in Virabhadrasana 1, bend the right knee, raise arms, breathe, gaze forward or at your thumbs, exhale into mountain pose.

Extend left foot back, rotate 90 degrees outward, bend right knee with knee and heel aligned, activate the core, stretch the arms, and keep the spine neutral in Virabhadrasana 2.

Guide virabhadrasana 3, or warrior 3 pose, by syncing breath with alignment: inhale to raise arms, extend torso forward and left leg back, exhale to set feet and maintain line.

Practice Vrksasana (tree pose) to build balance with the sole of one foot on the inner thigh and arms raised, palms crossed. Exhale to release shoulders and anchor your gaze.