200 Hours Yoga Teacher Training: Part 2 (Bodsphere)

Explore downloadable resources and e-books for the 200 hours yoga teacher training part 2, including a music playlist, class materials, cover letter templates for global job applications, and magician scripts.

learn namaskarasana/pranamasana (prayer pose) within sun salutations, align forearms parallel to the floor, keep shoulders relaxed, and place thumbs at the sternum while gazing forward.

Master mountain pose (Tadasana) with a stable foundation and upright spine, lifting the arms and interlocking the palms. Keep the core engaged, legs tight, and shoulders externally rotated for balance.

Master triangle pose (trikonasana) with right foot at 90 degrees, left foot 15–20 degrees, and hips squared. Focus on hamstrings, spine, and shoulders using breath and props as needed.

Learn the parivrtta trikonasana, a revolved triangle pose, with a wide stance, spine twist, and block modifications to deepen the pose while protecting the hamstrings and spine.

Master Utkatasana chair pose by widening your feet for balance, lifting arms to 45 degrees with palms together, and keeping a 45-degree spine; use blocks to support alignment and strength.

Master Virabhadrasana 1 by aligning 4–5 ft stance, front foot 90 degrees, back foot 45 degrees, hips facing forward, and inhaling to raise arms for 3–4 breaths.

Master Virabhadrasana 2 by placing a 5–6 foot stance, left leg at 90 degrees, right foot at 15 degrees, pelvis squared, arms externally rotated and lifted, knee bends, gaze left.

Present a guide to vrikshasana (tree pose), detailing foot placement, pelvic mobility, angele mudra variations, balance through gaze on a point, and safe alignment with wall support when needed.

Perform hasta padasana, a standing forward fold in sun salutations, bending from the lower back with engaged hamstrings and, if needed, blocks for support.

Raise your arms in hasta uttanasana with palms joined, lengthen the spine, and keep the pelvis steady as you bend from the lower back while gazing at your palms.

Explore Cornerstone One, angle pose one, by externally rotating the right arm, lifting it above the shoulder, and leaning left with gaze right, then returning via internal rotation.

Master the standing spinal twist (katichakrasana) by twisting only the upper body, keeping the pelvis and knees stable, and preserving the arm gap with a yoga block if needed.

Learn ardh padmasana from easy pose, externally rotate the hip to bring the foot toward the knee, avoid forcing, and use blocks for variations.

Explore padmasana (lotus pose) variations, including external hip rotation and cross-legged alignment, using blocks or cushions for knee support and a straight spine. Optional pranayama and meditation may be included.

Refine Vajrasana alignment by keeping the heels together and hips over the heels to protect the knees, aid digestion, and accommodate knee or ankle limits with cushions or blocks.

Master Virasana, the hero pose, with hips between the feet and knees together to adjust intensity, using a yoga block for height if needed while maintaining front and back alignment.

Explore Ardha Ustrasana, the half camel pose, with controlled backbends and variations for beginners. Emphasize breath, spinal extension, knee-pelvis alignment, and shoulder mobility using props for safe chest opening.

Learn Ushtrasana, the camel pose, aligning the pelvis with the knees to open the chest and prepare the backbend, using blocks or toe-tucks for beginners.

Master ashwa sanchalanasana, equestrian pose, by aligning the wrist with the heel and keeping the knee in line with the heel, with a 45-degree gaze, and use blocks if needed.

Practice yoga mudrasana with two variations: arms behind back and interlaced palms, focusing on chest opening and forward bend. Adapt depth with props and prioritize the journey over the destination.

Purvottanasana (upward plank pose) alignment: shoulders in line with wrists, palms toward the feet, legs together, core and pelvic engagement, inhale to lift, exhale to lower, with wrist support.

Practice vakrasana, the easy twist, starting in an l shape and twisting from the spine as you lift and cross the leg, with ankle grip and optional modifications for beginners.

Practice Paschimottanasana, seated forward bend, folding from the lower back. Use strap variations to target hamstrings and lower back; breathe 3–4 breaths.

Practice janushirsasana a, the head-to-knee pose, to stretch the hamstrings and lower back while improving pelvic mobility, with a straight spine and knees tight.

Practice a dynamic spinal twist with leg opening and hamstrings engagement, pointing the toes to activate them, twisting to the left with a neutral neck.

Learn the half spinal twist (Ardha Matsyendrasana) with a straight spine, twisting from the lower to upper back and engaging the spine, hip, and neck.

Practice Baddhakonasana, a seated hip-opening butterfly pose with feet together and knees wide, keeping the spine straight and breathing for three to four breaths, with blocks for modification if needed.

Master Malasana by squatting, elbows at the knees, palms in Namaskar, forearms parallel. Foot gap varies per person; if you wobble, rest the hips on a yoga block.

Learn Gomukhasana (cow face pose) with guided arm binds, using a strap to bridge the gap, and master the external and internal shoulder rotations in the upper body.

Practice marjariasana (cat pose) and its cow variation to move the spine with inhalation into cow and exhalation into cat, aligning palms, knees, and the thoracic spine.

Learn Bitilasana, the cow pose on all fours, with a neutral spine, 45-degree gaze upward, and mindful arm alignment, often paired with cat pose for relaxation.

Practice Balasana (child's pose) as a relaxing counter pose that calms the parasympathetic nervous system. Use arm positions, blocks, or cushions to support hips, ankles, and spine.

practice Vishnuasana, lying on the sides, maintaining a straight line from head to heels with elbow alignment and neck support; raise the hips if balance is challenging.

Learn how to perform Anantasana (side reclining leg lift) with and without a yoga strap, align the spine, engage the core and hamstrings, and build balance.

Learn ashtanga namaskar, the eight-limbed pose, in yoga flow and sun salutations. Elbows close to sides, hips lifted, and knees and toes on the mat for back stretch.

Ardha shalabhasana with pelvic stability, lift the leg while keeping the pelvis grounded, avoid excessive gap, keep knees straight, toes out, and hold for several seconds on each side.

Explore shalabhasana variants in the prone pose, including shallow locust and half-lotus, with variations in leg lift and back engagement. Learn alignment and pelvic support to strengthen the lower back.

Practice viparita shalabhasana by lifting the chest and legs from the belly, holding 25–30 seconds to strengthen the back and engage the upper, middle, and lower spine.

Master the palm plank pose (phalakasana) with a straight line, shoulders above the wrists, and hips level, engaging the core, shoulders, arms, and back.

Learn the downward facing dog pose, a sun-salutation transition, with cues to align the spine, engage shoulders and core, and press heels toward the floor.

Master the one-legged downward facing dog by aligning the pelvis with the floor and keeping the raised leg in line with the spine, while the grounded leg stretches the hamstring.

Learn bhujangasana (cobra pose) to relax the body and improve back flexibility, with key cues on elbows bent, navel off the floor, 45-degree gaze, and breath coordination during sun salutations.

Explore dhanurasana (bow pose) in a controlled prone backbend, aligning knee spacing to modulate intensity and strengthen the neck, upper back, middle back, lower back, spine, and legs.

Learn the makarasana (crocodile pose) in a prone position to promote deep relaxation, pelvic and shoulder mobility, and neck engagement, with guidance on avoiding countdowns for longer holds.

Master savasana in the 200 hours yoga teacher training—part 2, letting go with proper alignment, keeping the palms-to-body gap and the feet gap, and activating the parasympathetic nervous system.

Demonstrates Uttanpadasana with alignment cues, varying leg angles from 15 to 90 degrees, and using core engagement, leg strength, and props like a yoga strap and block for support.

Explore Halasana (plough pose) from a supine setup, with interlocked or open palms, emphasizing shoulder blade retraction, vertebral-by-vertebral descent, core engagement, and wall or chair props.

Master setubandhasana (bridge pose) in a supine position with hip-width feet and a middle-finger gap from hip to heel, exploring variations and block support while protecting the neck.

Learn Viparita Karani with legs up against the wall, exploring variations with relaxed toes, palm positions, knee bends, and wall alignment to promote relaxation and improved blood flow.

Matsyasana, the fish pose, is a supine backbend that opens the chest and upper back, with gaze backward and pressure distributed through the arms.

perform ardh pawanmuktasana in supine position by drawing a leg to the body and lifting the upper body with arms around the shin to open pelvis and hamstrings.

Practice Pawanmuktasana, the wind-relieving pose, with supine leg-to-trunk lifting and nose between the knees, using arm-wrapping variations for a stronger hug, while keeping windows open to prevent smells.

Learn sarvangasana in a supine position with ethical clothing adjustments, then enter and exit with vertebra-by-vertebra descent, using legs up against the wall or a bolster, protecting the cervical spine.

Explore variations of Naukasana (boat pose) from supported with strap or block to wall-assisted and beginner-friendly forms, emphasizing core engagement, spinal alignment, and dynamic upper-lower body balance.

Guide the supine Supta Natarajasana twist by crossing the leg over the opposite thigh and keeping the shoulders on the floor to target the upper, middle, and lower back.

Learn Chakrasana alignment by lifting the entire body in one motion, with shoulders in line with the wrists and knees, using back-bend preparation and props like a wheel or bolster.

Explore how mantra in yoga connects the body, mind, and spirit through sound vibrations that elevate consciousness and protect the mind.

Explore the invocation to Maharishi Patanjali as part of 200 hours yoga teacher training - part 2 (Bodsphere), with Bill Schneider joining me.

Meditation reveals happiness as your natural state, guiding you inward to rest with awareness, witness your thoughts, and move toward the source for holistic well-being.

Meditation nourishes the soul, reduces stress, sharpens memory via the hippocampus and amygdala, and boosts gray matter, emotional intelligence, and mindful relationships.

Embrace the three golden sutras of meditation—want nothing, do nothing, and be nothing—to surrender desires and identity to higher consciousness and cultivate a more beautiful, effortless practice.

Establish a calm, distraction-free meditation space, switch devices to airplane mode, keep pets away, and avoid incense sticks. Sit cross-legged, wait 2–3 hours after meals, and start with 15–20 minutes.

Explore yoga nidra as the union of yoga and conscious sleep, where awareness remains of the inner self and surroundings, transcending relaxation toward a deep state of consciousness.

Guide students through a guided yoga nidra meditation, leading a body scan from feet to head, deep breathing, and progressive relaxation to reach union and sleep.

Guide a morning meditation that teaches sitting comfortably with a relaxed spine, relaxing the body, and observing the breath's temperature as you inhale deeply to calm and expand the mind.

Guided meditation to cultivate clarity through mindful breathing, body awareness, and mental stillness, inviting you to observe thoughts, relax the body, and expand the mind.

Lead a guided mindfulness practice with a comfortable posture and breath awareness. Scan the body, expand awareness to the space you occupy, and cultivate gratitude and present-moment calm.

Guide a short meditation to relax and calm the mind through mindful breathing, body relaxation, and letting thoughts pass, ending with awareness of surroundings and a gentle smile.

Study mantra meditation as part of the 200 hours yoga teacher training - part 2 (Bodsphere), focusing on the practice of mantra to guide meditation.

Explore five elements meditation by focusing on fire, air, earth, water, and space within and around the body, guiding relaxed breathing to cultivate awareness and inner balance.

Pranayama strengthens the lungs, boosts immunity, and links breath to emotions and behavior, while teaching individualized techniques that balance the sympathetic and parasympathetic systems.

Explore how prana and the five prana vayus, transmitted through nadis, drive breathing, digestion, and circulation, balancing ida and pingala for nervous-system harmony.

Learn nadi shodhana pranayama to balance the mind and energize the body, using a guided alternate nostril breathing sequence to balance left and right brain and activate the parasympathetic system.

Practice Chandrabhedana pranayama, a left-nostril breathing technique that cools the body and activates the parasympathetic nervous system, inhaling from left and exhaling from right with beginner 1:2 breathing.

Practice Surya bhedana pranayama, a right-nostril breathing technique that warms the body, boosts metabolism and digestive fire, and activates the sympathetic nervous system, with safety guidelines.

Learn diaphragmatic (abdominal) breathing as the first part of the three-part yogic breath, focusing on abdomen expansion, diaphragm engagement, improved lung capacity, and stress reduction.

Explore thoracic breathing in this session, focusing on chest expansion during inhalation and chest contraction on exhalation, with minimal abdominal impact; practice 15 minutes twice daily on an empty stomach.

Practice clavicular breathing to lift the shoulders and expand the lungs to maximum capacity, with mindful inhalations and exhalations; perform 15 minutes, three times daily on an empty stomach.

Master full yogic breath by coordinating diaphragmatic, thoracic, and clavicular breathing from abdomen to chest to clavicle on inhale, and reverse on exhale. Practice 15 minutes on an empty stomach.

Master bhastrika pranayama to generate heat, detoxify, and balance doshas with diaphragmatic inhalation and forceful exhalation. Follow contraindications and practice 20 breaths in 3 sets on an empty stomach.

Practice Bhramari pranayama through a humming exhale, to calm the mind, reduce stress, and improve concentration and memory, using Shun muki mudra to close the six gates of perception.

Practice kapalbhati pranayama to sharpen intellect, boost memory and concentration, and improve blood circulation, while observing contraindications such as pregnancy and heart or blood pressure issues on an empty stomach.

explore the teaching methodology that underpins effective yoga sessions, focusing on teacher and student qualities, class environment, and how to structure a session to connect with members.

Master communication and connection, knowledge, and honesty to become an authentic yoga teacher. Practice humility, selfless service, and walk the talk while staying a lifelong student for growth.

Create safe, tailored yoga sequences for all levels, balancing dynamism and stillness to match member needs. Structure sessions with warmups, alignments, and meditation, ending in relaxation and strong connection.

Learn to deliver precise, anatomy-driven yoga instructions that explain pose benefits, target areas, and safe modifications, while using yogic terminology, breathing cues, and motivational language to engage students.

Demonstrate confidence and clarity through upright posture, engaged core, and open body language. Move around to guide large yoga groups, using posture to convey lifestyle and message.

Master eye contact to enhance communication skills and convey confidence when teaching yoga, using purposeful gaze cues from yogic philosophy while allowing occasional glances without breaking connection.

Develop active listening and empathy to tailor yoga sessions to student goals, build trust, and enhance credibility while addressing expectations like flexibility, strength, or philosophy.

Explore the interplay of verbal and nonverbal communication in yoga teaching, including body language, tone, and gestures, and learn how teaching yoga builds communication skills and influences member engagement.

Arrange yoga mats in patterns like 3-2-3-2-3-2 (or 4-3-4-3) to fit hall width, ensure visibility of each student, demonstrate alignment, and walk the group to guide and correct.

Explore how voice and tone shape a yoga session, adjusting pitch from low for relaxation to high for dynamism to create the right ambience. Be authentic and unique; impact members.

Master time management for yoga sessions on schedule, starting at 6 p.m. and ending at 7 a.m., with early arrival and a structured one-hour session.

Balance seriousness with warmth as a yoga teacher, cultivate a pure, contagious smile, and spread joy through mindful presence.