200 Hour Online Yoga Teacher Training
Curriculum
Welcome To Your Journey
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- Welcome
- Privacy & Confidentiality
- Technology | Best Practices
- Required & Recommended Textbooks
- Your Yoga Flow Studio Classes | A Practice & Teaching Tool
- Online Student CommUNITY Access
- LIVE Student Development Sessions
- Register with GOYA | Global Online Yoga Association
- Evaluation
- Live Class Session Requirement for Certification
- 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
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Anatomy & Physiology
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- 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)
- Live Class Session Reminder
Anatomy | Module 1 | Body Talk
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- Inspiration
- All Systems Go! | Reference Notes
- All Systems Go! | Lecture (66:00)
- Bare Bones | Reference Notes
- The Bone Song (8:18)
- 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
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Anatomy | Module 2 | The Best Pose Is The Next Pose
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Anatomy | Module 3 | Put Some Muscle Into It
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- 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
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- 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
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- 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
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Styles of Yoga
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- 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
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Yoga Philosophy
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- 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
- Live Class Session Reminder
Workshop | Restorative Yoga | Teacher: Mark Atherton
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Text Reading | The Miracle of Mindfulness
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Pranayama
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- 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
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Bandhas
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Meditation
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- 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
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Workshop | Yin Yoga | Teacher: Mark Atherton
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Student Check-In 2
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Meditation Challenge
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Sanskrit
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Chanting
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Mudras
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Chakras
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- 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
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Ayurveda
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Mandalas
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Text Reading | The Miracle of Mindfulness
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Asana | The Poses (Section 1 of 3)
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- 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
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Asana | Assisting & Adjusting
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- 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
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Asana | The Poses (Section 2 of 3)
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- 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
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- 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
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Asana | The Poses (Section 3 of 3)
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- 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
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- 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
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Student Check-In 4
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Asana | In-Depth Modifications | Teacher: Tammy Twyne
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Asana | Language & Word Choice
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Workshop | Creating Your 1st Class | Philosophy | Teachers: Angela Inglis, Mark Atherton, Juan Villegas
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- 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 | Creating Your 1st Class | Asana | Teachers: Angela Inglis, Mark Atherton , Juan Villegas
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- 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 | Your 1st Class: Bringing It All Together
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- 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
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Final Written Exam (40 marks)
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Practicum Teaching Exam (Pass | Fail)
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- The Importance of Your Practicum | Teacher: Nancy Frohlick (3:27)
- Everything Practicum Podcast with Nancy Frohlick
- Protocol | Expectations
- Step 1 | Review Practicum Criteria
- 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
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Closing
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Resources for New Teachers
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