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The 8 Limbs of Yoga

200hr Yoga Teacher Training 

hosted by Divine Yoga Studio 

in San Francisco


 

 

Module 1: Yama

Friday Sept 8 / 5:30-8:30pm with Emma

 

  • Vinyasa Flow Practice

  • Dinner and Introductions

  • Expectations

  • The 8 Limbs of Yoga

  • The Yamas: discuss and journal

    • ahimsa, satya, asteya, brahamcharya, aparigraha

 

Saturday Sept 9 / 1-7pm with Alexandra

 

  • Introductions

  • What is yoga?

  • Hatha Flow Practice

  • Introduction to Asana

  • Introduction to Pranayama

    • Learn basic breath principles

 

Sunday Sept 10 / 12:30-6:30pm with Zach

 

  • Vinyasa Flow Practice

  • The 8 Limbs of Yoga

  • History of Yoga

  • Bhakti

Module 2: Niyama

Friday Sept 15 / 5:30-8:30pm with Emma

 

  • Vinyasa Flow Practice

  • Dinner and Discuss: lask week + Yamas

  • The Niyamas: discuss and journal

    • sauca, santosha, tapas, svadhyaya, ishvara pranidhana

 

Saturday Sept 16 / 12:30-5:30pm with Emma

 

  • Vinyasa Flow Practice

  • Energetics

  • Categories of Asana (energetics)

  • Practice teach: guiding breath

 

Sunday Sept 17 / 12:30-6:30pm with Zach

 

  • Vinyasa Flow Practice

  • Introduction to Meditation 

  • Meditation Practice

  • History of Yoga


 

Module 3: Asana

Weekend 1 

 

Friday Sept 22 / 6-9pm via Zoom with Alexandra

 

  • The 8 Limbs: Asana

  • Intro to Alignment

  • Categories of Asana (types of poses)

  • Practice

 

Saturday Sept 23 / 1-7pm with Alexandra

 

  • Hatha Flow Practice

  • Intro to Hatha

  • Alignment Principles - Standing Poses

  • Specific Poses: Talk about Benefits, Precautions, Contraindication, Basic Alignment, Modifications and Variations

    • Tadasana (mountain pose)

    • Uttanasana (forward bend)

    • Utkatasana (chair pose)

    • Virabhadrasana 1, 2, 3 (warriors)

    • Parsvakonasana (side angle)

    • Parivrtta Parsvakonasana (revolved side angle)

    • Utthita trikonasana (triangle pose)

    • Parsvottanasana (pyramid pose)

    • Prasarita Padottanasana (wide leg forward bend)

    • Padangusthasana (hand to toe forward bend)

    • Vrksasana (tree pose)

    • Ardha Chandrasana (half moon pose)

    • Natarajasana (lord of the dance) 

 

Sunday Sept 24 / 12:30-6:30pm with Angela

 

  • Gentle Yoga Practice

  • Ayurvedic picnic and introduction to Ayurveda

    • Meaning and Origin

  • The Doshas: Vata, Kapha, Pitta

    • Understanding, balancing, and nourishing

    • Natural world and doshas

    • Individual and doshas

    • Dominant dosha, tridoshic lifestyle, and balance

    • Dosha quiz - identifying your dosha and why it matters

  • Teaching Application: dosha-informed teaching 

  • Dosha-informed practicum

 

Weekend 2

 

Friday Sept 29 / 6-9pm via Zoom with Alexandra

 

  • Hatha Alignment Principles in Seated Poses and Forward Bends

  • 8 Limbs and Asana

  • Practice

 

Saturday Sept 30 / 1-7pm with Alexandra

 

  • Hatha Flow Practice

  • Specific poses: Talk about Benefits, Precautions, Contraindication, Basic Alignment, Modifications and Variations

    • Janu Sirsasana (head to knee pose)

    • Paschimottanasana (stretch of the west)

    • Upavistha Konasana (seated forward bend)

    • Virasana (hero)

    • Badhakonasana (bound angle/butterfly pose)

    • Ardha matsyendrasana (lord of the fishes)

    • Agnistambhasana (fire log pose)

    • Eka Pada Rajakapotasana (pigeon)

    • Hanumanasana (splits)

 

Sunday Oct 1 / 12:30-6:30pm with Zach

 

  • Vinyasa Yoga Practice: seated poses and bends continued

  • Sequencing

  • Teaching Principles

 

Weekend 3

 

Friday Oct 13 / 5:30-8:30pm with Emma

  • Arm Balance Practice 

  • Check in and Review content so far

 

Saturday Oct 14 / 12:30-6:30pm with Zach

 

  • Vinyasa Flow Practice

  • Asana: arm balances

  • Anatomy

 

Sunday Oct 15 / 12:30-6:30pm with Zach

 

  • Vinyasa Flow Practice

  • Asana: backbends

  • Anatomy

  • Physiology

 

Module 4: Pranayama

Weekend 1

 

Friday Oct 20 / 5:30-7:30pm with Emma

 

  • The 8 Limbs: Pranayama

  • Vinyasa Flow + Pranayama Practice

 

Saturday Oct 21 / 6am-12pm via Zoom with Natalie

 

  • Prana and Pranayama

 

Sunday Oct 22 / 6am-12pm via Zoom with Natalie

 

  • Subtle Body

 

Weekend 2

 

Friday Oct 27 / 6-9pm via Zoom with Alexandra

 

  • Restorative Yoga and Pranayama Practice

  • Hatha Alignment Principles in Supine Poses

  • Talk about Benefits, Precautions, Contraindication, Basic Alignment, Modifications and Variations:

    • Savasana (corpse pose)

    • Viparita Karani (legs up the wall)

    • Matsyasana (supported fish)

    • Baddha Konasana (reclined bound angle)

 

Saturday Oct 28 / 1-7pm with Alexandra

 

  • Restorative Yoga Practice

  • Teaching with props

    • Wall

    • Chair

    • Bolsters

    • Blankets

 

Sunday Oct 29 / 12:30-4:30pm with Emma

 

  • Practice teaching

 

Weekend 3

 

Friday Nov 3 / 6-9pm via Zoom with Alexandra

 

  • Trauma-Informed Teaching

    • Assisting, sequencing, and understanding the basics of trauma-informed yoga in an asana practice.

 

Saturday Nov 4 / 1-7pm with Alexandra

 

  • Hatha Flow and Pranayama Practice

  • Teaching Methodology

  • Practice Teaching: asana and pranayama

  • Practice Teaching: philosophy

 

Sunday Nov 5 / 12:30-6:30pm with Angela

 

  • Yin Yoga and Healing Release

  • History and influence of yin yoga and current day application

  • Myofascia anatomy, meridians, and why it matters.

  • Dynamic sequencing, props, and counter-poses

  • Adjustments: activate trauma-informed teaching

  • Activity of planning sequences & practice teaching.

 

Module 5: Pratyahara

Friday Nov 10 / 5:30-7pm with Emma

 

  • The 8 Limbs: Pratyahara

  • Yin Yoga and Meditation Practice

 

Saturday Nov 11 / 12:30-5:30pm with Zach

 

  • Vinyasa Flow Practice

  • Finish anatomy 

 

Sunday Nov 12 / 12:30-6:30pm with Zach

 

  • Vinyasa Flow Practice

  • Professional Development

  • Practice Teaching

 

Module 6: Dharana

Friday Nov 17 / 5:30-7:30pm with Emma

 

  • The 8 Limbs: Dharana

  • Vinyasa + Pranayama + Meditation Practice

 

Saturday Nov 18 / 6am-12pm via Zoom with Natalie

 

  • The 8 Limbs: Dharana

  • Classical Yoga

 

Sunday Nov 19 / 6am-12pm via Zoom with Natalie

 

  • Mantra and Meditation

Module 7: Dhyana

Friday Dec 1 / 6-9pm via Zoom with Alexandra

 

  • The 8 Limbs: Dhyana

  • Yoga Nidra: introduction and practice

 

Saturday Dec 2 / 1-7pm with Alexandra

 

  • Introduction to Prenatal Yoga

    • How to modify in a Vinyasa Flow class

    • Anatomy of pregnancy

    • 3 stages of pregnancy

    • Contraindications

    • Safe pranayama

    • Abs

    • Health and issues during pregnancy

    • Practice

    • Practice teach!

 

Sunday Dec 3 / 12:30-4:30pm with Emma

 

  • Community classes: practice teaching

Module 8: Samadhi

Saturday Dec 9 / 1-7pm with Alexandra

 

  • Hatha Flow

  • Ethics in Yoga

  • Recap content to prep

 

Sunday Dec 10 / 12:30-4pm

 

  • Vinyasa flow with Emma

  • Test

  • Close

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