Mountain Pose | Tutorial | Your Yoga Flow

Autoplay
Autocomplete

Previous Lesson Complete & Continue

200 Hour Yoga Teacher Training

Welcome To Your Journey

Welcome
Privacy & Confidentiality
Technology | Best Practices
Required & Recommended Textbooks
Your Yoga Flow Studio Classes | A Practice & Teaching Tool
Online Student CommUNITY Access
Weekly LIVE Student Development Sessions
Register with GOYA | Global Online Yoga Association
Evaluation
Guidelines for Health Conditions, Pregnancy & Physical Challenges
Journaling
Navigating Self Study
How to Structure & Plan Your Study Days
Important: What happens when new content is added to the program?
How to Work Through the Curriculum
Program Extension Policy
Complete Program Manual (PDF)
Complete Anatomy Manual (PDF)
Complete Asana Manual (PDF)

Learning Modalities

Inspiration
What are Learning Modalities?
What type of learner are you? Let's find out!

Anatomy & Physiology

Inspiration
Welcome to Anatomy & Physiology
Anatomy & Physiology Overview (16:46)
Module 1 | Body Talk | Overview
Module 2 | The Best Pose Is The Next Pose | Overview
Module 3 | Put Some Muscle Into It | Overview
Module 4 | Keeping It Real | Overview
Mentorship Program (2:42)

Anatomy | Module 1 | Body Talk

Inspiration
All Systems Go! | Reference Notes
All Systems Go! | Lecture (66:00)
Bare Bones | Reference Notes
The Bone Song (8:17)
Bare Bones | Lecture (72:38)
Joint Ventures | Reference Notes
Joint Ventures | Lecture (51:01)
Module 1 | Quiz
Yoga Practice | Guided Relaxation with Nancy Frohlick (30 minutes)

Housekeeping

Notification Settings

Anatomy | Module 2 | The Best Pose Is The Next Pose

Inspiration
Plane & Simple? | Reference Notes
Plane & Simple? | Lecture (52:05)
Motion is the Lotion | Reference Notes
Motion is the Lotion | Lecture (76:29)
Module 2 | Quiz

Anatomy | Module 3 | Put Some Muscle Into It

Inspiration
Introduction | Muscle Matters
Muscle Matters | Lecture (54:11)
Upper Body Muscles | Reference Notes
Upper Body Muscles | Lecture (62:06)
Rotator Cuff Muscles | Reference Notes
Rotator Cuff Muscles | Lecture (35:17)
Arm Muscles | Reference Notes
Arm Muscles | Lecture (26:55)
Pelvis & Abdominal Muscles | Reference Notes
Pelvis & Abdominal Muscles | Lecture (42:47)
Leg Muscles | Reference Notes
Leg Muscles | Lecture (47:50)
Module 3 | Quiz
Yoga Practice | Hatha for Stability with Juan Villegas (45 minutes)

Anatomy | Module 4 | Keeping It Real

Inspiration
Stretch & Strengthen | Reference Notes
Stretch & Strengthen | Lecture (56:09)
Understanding Injury & Pain | Reference Notes
Understanding Injury & Pain | Lecture (55:41)
Common Injuries & Pain Conditions | Reference Notes
Common Injuries & Pain Conditions | Lecture (56:52)
Module 4 | Quiz
Yoga Practice | Stretch & Strengthen Hatha with Angela Inglis (30 minutes)

History of Yoga

Inspiration
History of Yoga | Lecture | Teacher: Mark Atherton (33:34)
General History
A Short History of Yoga
Historic Timeline
The Bhagavad Gita
Chapter 1: Arjuna's Despair
Chapter 2: The Practice of Yoga
Yoga's Arrival in the Western World
History of Yoga | Quiz
Practice Class | Awaken the Body Hatha with Mark Atherton (55 minutes)

Live Your Yoga Podcast

Download the Podcast

Styles of Yoga

Inspiration
Styles of Yoga | Lecture | Teacher: Mark Atherton (22:06)
Paths of Yoga
Modern Styles of Hatha Yoga (Ashtanga | Hatha | Iyengar | Kripalu | Yoga Nidra | Kundalini | Sivananda | Viniyoga | Vinyasa)
Prenatal Yoga
The Difference Between Hatha & Vinyasa Yoga
Styles of Yoga | Quiz
Hatha Foundations 1,2,3 with Angela Inglis (90 minutes)

Student Check-In 1

Questions | Comments | Sharing

Yoga Philosophy

Inspiration
Yoga Philosophy | Lecture | Teacher: Juan Villegas (35:19)
Patanjali
The Yoga Sutras
The 8 Limbs of Yoga
Limb 1 | Yama: Restraint
Limb 2 | Niyama: Observances
Limb 3 | Asana: Posture
Limb 4 | Pranayama: Breath Control
Limb 5 | Pratyahara: Sense Withdrawal
Limb 6 | Dharana: Concentration
Limb 7 | Dhyana: Meditative Absorption
Limb 8 | Samadhi: Pure Consciousness
Yoga Philosophy | Quiz
Reflection | Incorporating the Yamas & Niyamas

Workshop | Restorative Yoga | Teacher: Mark Atherton

Inspiration
What is Restorative Yoga?
Parasympathetic & Sympathetic Nervous Systems
Restorative Yoga | Workshop (15:28)
Practice Class | Pure Bliss Restorative with Emily Kane (60 minutes)

Text Reading | The Miracle of Mindfulness

Chapter 1

Pranayama

Inspiration
Pranayama | Lecture | Teacher: Angela Inglis (76:14)
What is Pranayama?
The Parts of the Breath | Puraka, Rechaka, Kumbhaka
Prana | Apana | Agni
Ujjayi Breath
Yogic Breathing
2 Cooling Breaths
Bhramari 'Bee" Breathing
Bhastrika 'Bellows Breath'
Kapalabhati
Breath of Joy
Nadis (The Channels)
Nadi Shodhana
Anuloma Viloma
Pranayama | Quiz

Drishti

Inspiration
Drishti | Lecture | Teacher: Angela Inglis (16:53)
What is Drishti?

Bandhas

Inspiration
Bandhas | Lecture | Teacher: Juan Villegas (15:55)
What are Bandhas?
Jalandhara Bandha (Neck or Throat Lock)
Uddiyana Bandha (Abdominal Grip)
Mula Bandha (Root Lock)
Maha Bandha (Great Lock)
Hasta Bandha (Hand) | Pada Bandha (Foot)
Bandhas | Quiz

Meditation

Inspiration
Meditation | Lecture | Teacher: Mark Atherton (55:29)
What is Meditation?
Meditation on the Breath & Breath Sensations
Counting Zazen
Calm | Smile
Ho'Oponopono
Shikantaze
Soft Belly
Cloud Salutation (A Meditative Movement Practice)
Create & Cultivate a Meditation Practice
Meditation | Quiz
Practice Assignment | Create a Meditation Script
Practice Class | Meditation to Calm the Mind with Mark Atherton (20 minutes)

Text Reading | The Miracle of Mindfulness

Chapter 2, 3 & 4

Workshop | Yin Yoga | Teacher: Mark Atherton

Inspiration
What is Yin Yoga?
Yin Yoga | Workshop (12:34)
Practice Class | Letting Go Yin with Andrea Nacey (40 minutes)

Student Check-In 2

Questions | Comments | Sharing
Reminder: Do you need Lifetime Access?

Meditation Challenge

8 Days of Meditation

Sanskrit

Inspiration
Sanskrit Pronunciation | Lecture | Teacher: Angela Inglis & Mark Atherton (57:28)
Sanskrit | Audio Pronunciation Guide | Teacher: Angela Inglis
Sanskrit to English Translations

Chanting

Inspiration
Chanting | Lecture | Teacher: Mark Atherton (15:21)
What is Kirtan?
The Yoga Sutras Chanted
Om (AUM)
Gayatri Mantra
Chakra Mantras
Other Common Mantras
Use of Mantra in your Practicum Teaching Exam

Mudras

Inspiration
Mudras | Lecture | Teacher Juan Villegas (11:45)
What are Mudras?
Lotus Mudra
Namaste | Anjali Mudra
Jnana or Dhyana Mudra
Dhyani Mudra
Ksepana Mudra

Chakras

Inspiration
Chakras | Lecture | Teacher: Nancy Frohlick (30:03)
Chakras | Quick Reference Guide
1st Chakra | Muladhara (Root)
2nd Chakra | Svadhisthana (Sacral)
3rd Chakra | Manipura Chakra (Solar Plexus)
4th Chakra | Anahata (Heart)
5th Chakra | Vishuddha (Throat)
6th Chakra | Ajna (Third Eye)
7th Chakra | Sahaswara (Crown)
Are Your Chakras Open or Closed? Let's Find Out
Chakras | Quiz
Practice Class | Root Chakra Hatha with Andrea Nacey
Practice Assignment | Chakra Flow

Kriyas

Inspiration
Kriyas | Lecture | Teacher: Angela Inglis (7:44)
Yogic Kriyas
Dhauti
Basti
Neti
Tratak
Nauli
Shanka-Prakshalan
Kapalabhati

Ayurveda

Inspiration
Ayurveda | Lecture | Teacher: Angela Inglis (39:24)
What is Ayurveda?
The History of Ayurveda
The 3 Doshas
Vata Dosha
Pitta Dosha
Kapha Dosha
Let's Determine Your Dosha!

Mandalas

Inspiration
What are Mandalas?
Art Therapy Assignment | Mandalas

Text Reading | The Miracle of Mindfulness

Chapters 5 & 6

Asana | The Poses (Section 1 of 3)

Inspiration
Asana | The Postures Overview
Easy Pose | Reference Notes
Easy Pose | Tutorial (5:55)
Child's Pose | Reference Notes
Child's Pose | Tutorial (10:37)
Corpse Pose | Reference Notes
Corpse Pose | Tutorial (10:35)
Mountain Pose | Reference Notes
Mountain Pose | Tutorial (7:25)
Standing Forward Fold Pose | Reference Notes
Standing Forward Fold Pose | Tutorial (8:24)
Chair Pose | Reference Notes
Chair Pose | Tutorial (9:27)
Warrior II Pose | Reference Notes
Warrior II Pose | Tutorial (8:50)
Extended Side Angle Pose | Reference Notes
Extended Side Angle Pose | Tutorial (7:28)
Triangle Pose | Reference Notes
Triangle Pose | Tutorial (8:17)
Half Moon Pose | Reference Notes
Half Moon Pose | Tutorial (9:48)
Tree Pose | Reference Notes
Tree Pose | Tutorial (9:18)
Standing Wide-Legged Forward Fold | Reference Notes
Standing Wide-Legged Forward Fold | Tutorial (9:28)
Eagle Pose | Reference Notes
Eagle Pose | Tutorial (9:07)
Warrior III Pose | Reference Notes
Warrior III Pose | Tutorial (10:35)
Standing Splits Pose | Reference Notes
Standing Splits Pose | Tutorial (8:40)
Warrior I Pose | Reference Notes
Warrior I Pose | Tutorial (10:04)
High Lunge Pose | Reference Notes
High Lunge Pose | Tutorial (9:04)
Dancer Pose | Reference Notes
Dancer Pose | Tutorial (10:07)
Pyramid Pose | Reference Notes
Pyramid Pose | Tutorial (7:58)
Revolved Side Angle Pose | Reference Notes
Revolved Side Angle Pose | Tutorial (8:07)
Revolved Triangle Pose | Reference Notes
Revolved Triangle Pose | Tutorial (6:55)
Dolphin Pose | Reference Notes
Dolphin Pose | Tutorial (8:15)
Asana Section 1 | Complete

Student Check-In 3

Questions | Comments | Sharing

Asana | Assisting & Adjusting

Inspiration
Assisting & Adjusting | Lecture | Teacher: Emily Kane (41:40)
Compression vs. Tension
Introduction to Assisting & Adjusting
Assists: Verbal
Assists: Hands-On
The 3 C's (Compassion | Clarity | Confidence)
Know Your Student
Know the Asana
Asking Permission
Types of Physical Touch
Steps to Providing Hands-On Assists
Ask: What is My Intention in Offering the Assist?
Keep Students Centered & Stable
While in the Assist - What Happens?
Protecting Your Body
Yoga Props (What are they?) | Video Tutorial (9:14)
The Tools (Yoga Props)
When Not to Assist
Reminders
Practice & Analyze | Inner Strength Vinyasa with Emily Kane

Your Practicum | A Sneak Peek

Practicum Criteria
Sample Practicum Video | Student Dianne Riddell (54:21)

Asana | The Poses (Section 2 of 3)

Inspiration
Overview
Cat Pose | Reference Notes
Cat Pose | Tutorial (8:28)
Cow Pose | Reference Notes
Cow Pose | Tutorial (7:19)
Dolphin Plank Pose | Reference Notes
Dolphin Plank Pose | Tutorial (8:09)
Cobra Pose | Reference Notes
Cobra Pose | Tutorial (8:20)
Plank Pose | Reference Notes
Plank Pose | Tutorial (8:42)
Four Limbed Staff Pose | Reference Notes
Four Limbed Staff Pose | Tutorial (10:03)
Upward Facing Dog Pose | Reference Notes
Upward Facing Dog Pose | Tutorial (7:59)
Downward Facing Dog Pose | Reference Notes
Downward Facing Dog Pose | Tutorial (7:02)
Garland Pose | Reference Notes
Garland Pose | Tutorial (9:37)
Pigeon Pose | Reference Notes
Pigeon Pose | Tutorial (8:01)
Boat Pose | Reference Notes
Boat Pose | Tutorial (5:46)
Side Plank Pose | Reference Notes
Side Plank Pose | Tutorial (8:08)
Sphinx Pose | Reference Notes
Sphinx Pose | Tutorial (7:01)
Locust Pose | Reference Notes
Locust Pose | Tutorial (7:35)
Bow Pose | Reference Notes
Bow Pose | Tutorial (7:28)
Camel Pose | Reference Notes
Camel Pose | Tutorial (8:51)
Bridge Pose | Reference Notes
Bridge Pose | Tutorial (8:57)
Fish Pose | Reference Notes
Fish Pose | Tutorial (12:10)
Asana Section 2 | Complete
Practice Class | Practicum Sample Class with Louisa Harris (57:28)

Asana | Methodology & Sequencing

Inspiration
Sequencing for Your 200 Hour Practicum | Lecture | Teachers: Nancy Frohlick & Juan Villegas (20:26)
Methodology & Sequencing | Lecture | Teachers: Nancy Frohlick & Juan Villegas (49:46)
Sequencing (How To)
Elements of a Yoga Class
Tools to Sequence Classes
The Use of Language
"Crutch" Phrases
Complementary Actions
Linking Language
Anatomical Cueing
The Key to Confidence
Silence as a Teaching Tool
Strategies for Silence
Practice & Analyze | Mindful Vinyasa with Nancy Frohlick

Text Reading | The Miracle of Mindfulness

Chapters 7 & Exercises in Mindfulness

Asana | The Poses (Section 3 of 3)

Inspiration
Overview
Staff Pose | Reference Notes
Staff Pose | Tutorial (7:54)
Head to Knee Forward Fold Pose | Reference Notes
Head to Knee Forward Fold Pose | Tutorial (7:33)
Marichi I Pose | Reference Notes
Marichi I Pose | Tutorial (7:08)
Seated Forward Fold Pose | Reference Notes
Seated Forward Fold Pose | Tutorial (8:58)
Yoga Mudra Pose | Reference Notes
Yoga Mudra Pose | Tutorial (6:02)
Butterfly Pose | Reference Notes
Butterfly Pose | Tutorial (8:00)
Simple Twist Pose | Reference Notes
Simple Twist Pose | Tutorial (6:32)
Half Lord of the Fishes Pose | Reference Notes
Half Lord of the Fishes Pose | Tutorial (8:15)
Cow Face Pose | Reference Notes
Cow Face Pose | Tutorial (9:49)
Shoulder Stand Pose | Reference Notes
Shoulder Stand Pose | Tutorial (13:24)
Plow Pose | Reference Notes
Plow Pose | Tutorial (10:04)
Reclining Hand to Big Toe Pose | Reference Notes
Reclining Hand to Big Toe Pose | Tutorial (14:27)
1 Knee Twist Pose | Reference Notes
1 Knee Twist Pose | Tutorial (9:15)
2 Knee Twist Pose | Reference Notes
2 Knee Twist Pose | Tutorial (10:33)
Happy Baby Pose | Reference Notes
Happy Baby Pose | Tutorial (9:51)
Asana Section 3 | Complete

Ethics & Authenticity

Inspiration
Ethics & Authenticity | Lecture | Teacher: Andrea Nacey (32:43)
Teaching Yoga: The Yamas & Niyamas in Action
Yoga Ethics: Questions & Teaching Points
Teaching Dharma
Holding Space as a Teacher
Core Concerns in Teaching Yoga
Practice Assignment | Connecting With Your Students
Practice Assignment | Holding Space
Practice Assignment | Finding Your Own Voice
Documentary | Who Owns Yoga? (48:27)

Asana | Surya Namaskara

Inspiration
Sun Salutation A | Surya Namaskara A
Elements of Sun Salutation A | Surya Namaskara A | Tutorial

Student Check-In 4

Questions | Comments | Sharing

Asana | In-Depth Modifications | Teacher: Tammy Twyne

Inspiration
Meet Tammy Twyne
How to Sukhasana
How to Downward Dog
How to Cat & Cow
How to Tree
How to Pigeon
How to Hatha
Moving Pranayama

Asana | Language & Word Choice

Inspiration
Practice Assignment | Action Command Formula
Practice Assignment | Using Synonyms
Practice Assignment | Using Juicy Adverbs

Workshop | Preparing for Your Practicum Class | Philosophy | Teachers: Angela Inglis, Mark Atherton, Juan Villegas

Inspiration
IMPORTANT | Please Read Carefully
Incorporating Philosophy into Your Teaching
Assignment 1 | Why Do You Practice & Teach Yoga?
Assignment 2 | The Yamas & Niyamas
Ahimsa In Your Own Words (25:24)
Satya In Your Own Words (9:50)
Asteya In Your Own Words (11:21)
Bramacharya In Your Own Words (11:23)
Aparigraha In Your Own Words (12:43)
Saucha In Your Own Words (10:02)
Santosha In Your Own Words (10:11)
Tapas In Your Own Words (9:17)
Svadhyaya In Your Own Words (14:12)
Ishvara Pranidhana In Your Own Words (9:51)
Assignment 3 | Choose A Theme For Your Final Sequence
Assignment 4 | Choose 3 Holistic Elements

Workshop | Preparing for Your Practicum Class | Asana | Teachers: Angela Inglis, Mark Atherton , Juan Villegas

Inspiration
Introduction to Asana Connections
Assignment 1 | Asana Connections
Asana Connections | Forward Fold (28:08)
Asana Connections | Warrior III (34:12)
Asana Connections | Cobra Pose (25:34)
Asana Connections | Bridge Pose (43:03)
Assignment 2 | Choose an Asana That Relates to Your Theme
Assignment 3 | Breaking Down the Poses
IMPORTANT | Please Read Carefully
Assignment 4 | Making a Teaching Video
Practice & Analyze | Practicum Sample Class with Helen Grice (53:41)

Workshop | Preparing for Your Practicum Class | Bringing It All Together

Inspiration
Teaching from the Heart
Assignment 1 | Study a Sequence
Assignment 2 | Design Your Final Sequence
Assignment 3 | Record Your Final Sequence
Assignment 4 | Practice Your Own Recorded Sequence
Assignment 5 | Reflect, Review, Feedback
Practice & Analyze | Practicum Sample with Sara D'Andrea (60:45)

Housekeeping

Certificate Settings
Don't Forget: Do you need Lifetime Access?

Final Written Exam (40 marks)

Protocol | Expectations
Final Written Exam - Multiple Choice Quiz

Practicum Teaching Exam (Pass | Fail)

The Importance of Your Practicum | Teacher: Nancy Frohlick (3:27)
Everything Practicum Podcast with Nancy Frohlick
Protocol | Expectations
Step 1 | Review Practicum Criteria and Lecture (41:18)
Step 2 | Written Flow Submission
"How To" Tutorial on Filming Your Practicum (14:19)
"How To" Setting Up Your Device (3:35)
Sample Practicum Class | Alumnus Siobhan Kennedy (29:59)
Step 3 | Practicum Video Class Submission
What are the "Next Steps"? (3:04)

The Business of Yoga

GOYA | Global Online Yoga Association
UK Students | CIMPSA
Yoga Insurance Providers
Sample Liability Waiver
300 Hour Advanced | Level 2

Closing

Student Feedback
Let's Stay Connected

Resources for New Teachers

Tutorial | Taking Your Yoga Teaching Online (19:12)
Asana | 6 Sample Sequences
Asana | Planes of Movement Reference
Inspiring Quotes

Mountain Pose | Tutorial

Complete & Continue