200 - Hour Online Yoga Teacher Training & Certification

"Discover your inner yogi in our 200-Hour Online Teacher Training program. Elevate your practice and share the wisdom of yoga."

SAVE YOUR SPACE

Instructor(s)

Yoga Trainer, CYT, ERYT - 500 Natalie S.

Natalie is a Yoga Therapist (CYT) and an Experienced Registered Yoga Teacher (ERYT 500) and lead trainer who specializes in anatomy-based, somatic, and therapeutic yoga education. She offers in-depth teacher trainings that blend alignment, functional movement, breathwork, and yoga philosophy into a practical, embodied teaching methodology. With a focus on real bodies and real lives, Natalie supports teachers in developing sustainable practices, refined observation skills, and confident communication—both on and off the mat. Her trainings are known for their clarity, depth, and emphasis on nervous system health, pelvic integrity, and postural resilience. She is the owner and lead educator at Ashland Yoga Center, where she continues to train and mentor yoga teachers from around the world.

Carlos Bracuto

Carlos is a certified Fitness Trainer, Yoga Teacher, Advanced Qigong Instructor, Tai Chi Teacher, and Senior Fall Prevention Coach. He began his formal mind–body training over two decades ago in the martial arts and later expanded his education to include yoga, cardio kickboxing, HIIT, and other fitness modalities. Carlos’s teaching integrates internal energy circulation to cultivate strength from the inside out, support and invigorate the internal organs for optimal function, and enhance immune resilience as a foundation for long-term health and disease prevention.

Course curriculum

1. Yoga Teacher Training Philosophy: Beyond the Pose
2. Finding Your Teaching Voice
3. Zoom meeting
4. Recommended Books
5. Yoga as a self Transformation
6. Modern Yoga
7. Important Practicum & Training Information
8. The Skill of Teaching vs. Performing Yoga Poses
1. 3[philosophy][yamas-and-niyamas1][yamas-niyamas-overview]
2. 4[philosophy][philosophy-overview]
3. 5[philosophy][key-concepts]
4. 11Overview-History-1
5. 1[asana-digests][asana-theory]
6. 3Asana - Categories & Families
7. 5[anatomy][respiratory-anatomy][breathing-anatomy]
8. 6[anatomy][about-core][about-core]
9. 7[anatomy][about-core][ta]
10. 8[anatomy][psoas]
11. 8Asana - Twists
12. 7Asana - Backbends
13. 10Asana - Inversions
14. 9Asana - Balancing
15. 6Asana - Forward Bends
16. 5Asana - Standing Asanas
17. 2Adjustment Guidelines
18. 12Surya-Namaskar-Part-1_Overview
19. 14Surya-Namaskar-Part-3_Alignment-Devotional-Practices
20. 2 Terminology _ Definitions
21. 1 Intro _ Cautions
22. 6[anatomy][respiratory-anatomy][breathing-defined]
23. 9[pranayama-primer][pranayama-practices][kapalabhati]
24. 7[pranayama-primer][pranayama-practices][brahmari]
25. 5 Techniques_ujjayi
26. 8[pranayama-primer][pranayama-practices][cooling]
27. 1Sequencing-Fundamentals
28. 13Surya-Namaskar-Part-2_Asana-Sequences
29. Personal Practice
30. Sanskrit
31. Somatics
32. Self Practice
1. Yoga as a Democratic Practice
2. Yama Homework
3. Practice using your voice
4. Developing your personal Practice
5. Self exploration
6. Guidelines for Practice Teaching
7. Flow
8. Create the sequence you want to practice
9. Create the sequence you want to practice part 2
10. Yoga sequencing
11. Clarifying Cueing
12. Final Assignment for Graduation
13. Practice Teaching sequencing
1. The spine
2. More about extensions (backbends)
3. Twists or Rotations
4. Psoas
5. Pelvic Flor
1. Planes of Motion: Sagittal, Frontal and Transverse
2. Muscle Actions: Concentric, Eccentric and Isometric
3. Anatomy and Function of the Shoulder
1. Mountain Pose
2. Table Pose
3. Half Lotus Pose
4. Plank Pose
5. Downward Facing Dog
6. Low Lunge
7. Crescent Lunge
8. Bridge
9. Camel
10. Chair
11. Eagle
12. Garland
13. Half Pigeon
14. Side Angle
15. Tree
16. Triangle
17. Triangle and half moon variations (Trikonasana and Ardha Chandrasana)
18. Extended side angle and more poses
19. Warrior 1
20. Warrior 2
21. Warrior 3
22. Breaking down some standing postures
23. Chair Parsvotanasana or Pyramid pose
24. Chair Adho Mukha Svanasana or Downward Facing Dog
25. Another take on Bridge Pose
1. The ten most important Sutras
2. What is yoga, essence, journey to the west
1. 1 - Intro to Flow - Lecture
2. 2 - Yoga Flow - Lecture and practice with trainees
3. 3 - Short Yoga Flow Sequence 1
4. 4 - Short Yoga Flow Sequence 2
5. Flow Training 1 - Anatomy of a flow class
6. Flow Training 2 - Posture Types
7. Flow Training 3 - Sun Salutation A-B-C
8. Flow Training 4 - Core Muscles
9. Flow Training 5 - Yoga Flow Sequence Sample - Beginners
10. Flow Training 6 - Yoga Flow Sequence Sample - Gentle
11. Flow Training 7 - Yoga Flow Sequence Sample - Intermediate and Advanced
12. Flow Training 8 - Yoga Flow Sequence Sample - Power Flow
1. About breathing muscles and breath cavities
2. Breathing muscle and Psoas muscle relationship
3. Teaching and learning about Ujaii Breath (Ocean breath or Victorious breath)
4. More about Breathing and using belt to breath
5. Anti Anxiety Breath
6. Bee Breath
7. Breathing with Belt
8. Emptying Meditation
9. Heart Meditation
10. Cooling Breath
11. Stabilizing Breath
12. Mindfulness meditation
1. Chair Yoga Teacher Recommendations
2. Benefits of Chair Yoga
3. Resources for teaching chair yoga
4. Yoga Health Questionaire
5. Chair Yoga Practice
1. Yoga Nidra, Restorative and Savasana
2. Intro to Restorative
3. Folding Blankets
4. Savasana
5. Butterfly pose
6. Legs at the chair pose
7. Folding over chair
8. Heart opening pose
9. Shoulder, chest opener
10. Legs up the wall
11. Upside down bound chair pose
12. Hamstring Release with belt
13. Bridge Pose
14. Short meditation
15. Savasana with Bolster and block
16. Front of the body opening
17. Instant Bliss
18. Rest and Twist
19. Resting squat
20. Pigeon pose
21. Shoulder and Neck Release
22. Restorative
23. Pelvis Elevation
24. Restorative Handouts
25. Restorative Handout 2
26. Somatic, Restorative Practice
27. Restorative/Soma class debriefing and explanations
28. Instant Maui Flexion and More
1. 1 - Intro to Yin Yoga - Lecture
2. 2 - Yin Yoga basics
3. 3 - Yin and Yang
4. 4 - The 5 elements
5. 5 - The 12 Energy Meridians and their Practical Applications in Yin Yoga
6. 6 - Meridians Chart
7. 7 - Yin Yoga Postures and Target Areas of the Body
8. 8 - Yin Postures for Specific Energy Meridians
9. 9 - Yin Yoga Practice
1. Align and Flow
2. SATYA (somatics)
3. Flow and Align
4. Psoas Practice
5. SATYA September 9
6. Yoga Nidra
7. Gentle Practice for Joints and Core
8. Massage and muscles with Tune up balls
1. Before you start
2. Ayurveda with Briana Lescher
3. The Three Dosas
4. Ayurveda
5. Vata Balancing sequence
6. Pitta Balancing sequence
7. Kapha Balancing sequence
1. Introduction to the Female Pelvic Floor
2. Pelvic Floor 1
3. Pelvic Floor 2
4. Pelvic Floor practice for Hyper tonic PF
5. Pelvic Floor Practice for Hypo tonic pelvic floor (to facilitate more contraction and tone)
6. Interview with Amanda Olson (Physical Therapist) about the Pelvic Floor
1. Self Massage with Tune up Balls
2. Soma and Postures September 13
3. SATYA somatic Practice

About this course

$2,900.00

Why are you here?

You might be here because… You’ve felt the pull toward yoga teacher training — not necessarily because you’re certain you want to teach, but because you know your practice wants to deepen. You’ve learned a lot from classes and workshops, yet something still feels incomplete. And with that curiosity come very real questions: Am I ready for this step? What if teaching isn’t my end goal? Will an online or hybrid training actually give me the guidance, connection, and depth I’m seeking? These are wise questions — and they’re part of the process.