500 Hour Yoga Teacher Training (Part 4) GOYA & Yoga Alliance

Practice Marichyasana one and three to explore twists, spinal flexion, and internal shoulder rotation, using straps and binds for accessibility.

Explore lotus pose safely by warming up hips and knees, using variations like half lotus or one-leg padmasana with supports, and prioritize meditation seating and knee safety.

Align the feet flat and parallel in Virasana, using blocks or a bolster to sit between the heels without knee strain, then ease into a counterpose like cat-cow.

Explore two ways to practice the heron pose, from virasana or seated base, with core engagement, hamstring lengthening, and a lifted spine.

Explore revolved head-to-knee pose (Parivrtta Janu Sirsasana) with blocks, cushions, and straps to lengthen the side body and ground the sit bones. It also offers hamstring stretch and pregnancy-friendly options.

Explore binds in yoga poses, from Marichyasana to extended side angle and Bird of Paradise, using straps and mudras to enhance shoulder mobility.

Practice grounding hatha through seated poses, pratyahara breath awareness, and mindful twists, using jan mudra for concentration and safe alignment from sukhasana to shavasana.

Explore Patanjali's Yoga Sutras chapter two, introducing kriya yoga, the five clashes, and the first five limbs: yamas, niyamas, asana, pranayama, pratyahara, toward samadhi.

Discover the seven major chakras in a 90-minute workshop that blends asana, meditation, pranayama, and mantra to stimulate and balance the body's energy centers along the spine.

Explore Muladhara, the root chakra at the base of the spine, through breath, visualization of a red energy ball, and grounding practices to dissolve fear and cultivate stability and safety.

Visualize the svadhisthana sacral chakra as an orange glowing energy in the low belly while lying with legs up the wall, breathing to invite creativity, pleasure, and flow, releasing guilt.

Explore the Manipura chakra, the solar plexus behind the belly button, visualize yellow, and cultivate strength, willpower, and confidence through restorative twists with props.

Explore the Anahata chakra, the heart energy center, and cultivate loving kindness, unconditional love, and self-compassion while releasing grief through mindful meditation and the supported bridge pose.

Explore the Vishuddha throat chakra by visualizing blue, dissolving untruths, and practicing legs up the wall to cultivate clarity and authentic self-expression.

Open the Ajna chakra, the third eye, by cultivating space in the body and mind and dissolving blockages and illusions that separate you from the world around you.

Focus on the Sahaswara crown chakra during shavasana to dissolve ego and attachments. Through commitment to practice, dissolve blockages and invite peace, joy, and freedom as mind expands like sky.

Emily Kane guides a Kundalini yoga practice focused on the sacral chakra Svadhisthana, cultivating pelvic balance, creativity, and healthier relationships through breath, mudras, and mula bandha.

Explore the solar plexus chakra through a 30-minute hatha sequence that builds strength, vitality, and willpower with tapas, breathing, and fire-energy visualization.

Master fire log pose to open the hips, stretch the glutes, and connect pelvis to the lower back, with practical modifications using blocks and knee-friendly options.

Learn the one legged king pigeon pose with step-by-step alignment, props, and variations that open the hips, protect the lower back, and accommodate different bodies and pregnancy.

Master Hanumanasana, the monkey pose, through a warm-up sequence, blankets and blocks for support, pelvic floor lift, and bandha engagement, emphasizing safety, alignment, and a graceful exit.

Explore low body yin yoga with breath-centered practices that stimulate kidney meridians and nourish kidney chi, cultivating emotional flexibility and surrender through mindful poses and guided relaxation.

Explore Ayurveda's tri dosha framework—Vata, Pitta, Kapha—through the five elements to understand personalized balance, seasonal shifts, and lifestyle choices for self-awareness and wellness.

Focus on vata balancing with AyurYoga through grounding, breath-led movement, and bandha engagement. Build stability and strength from the earth with ujjayi breath and core engagement.

Learn how Ayurveda defines health as a balance of body, mind, and consciousness, governed by doshas, dhatus, malas, and agni, with strategies to prevent illness.

Balance your pitta with a gentle ayur yoga class that blends a guided breath practice, bhramari and ujjayi breathing, seated to standing flows, twists, chest opener, and a soothing shavasana.

Ayurveda builds health through awareness, helping you tune doshas, cultivate mindfulness, reduce excessive busyness, and nourish self-esteem with practices like meditation, pranayama, and yoga.

Engage breath and core through kapha-balancing ayurYoga hatha flow, guiding your practice with ujjayi breath, bandhas (mula and uddiyana), sun salutations, balance poses, and mindful drishti.

Explore pranayama techniques to improve digestion through an Ayurveda lens, including alternate nostril breathing for vata and cooling chaitali or shetkari for pitta, plus kapalabhati on an empty stomach.