Yoga Teacher Training Material - Winter 2018

Yoga Teacher Training Material - Winter 2018

Yoga Teacher Training Material - Winter 2018

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Yoga Teacher Training Material - Winter 2018

114 Videos

  • A.1.1 Uplifted Yoga Introduction

  • B.1.1 Welcome Video + Coming Together: Anatomical & Energetic Reasons to Chant

    More than any other video in the training, please watch this video in a quiet space where you can sit alone, undisturbed. This is our opening ceremony. We’ll be connecting to a lineage of teachers through a beautiful opening exercise. Have cushions (and props as needed) nearby to take a comfortab...

  • B.1.2. Individuality + The Pose is Not the Goal

    Sutra 1.1 Atha Yoga Anusasanam
    Only in “the moment of now” can Yoga begin

    Covered in 1.2:
    -Most injuries occur when we are entering or exiting a pose
    -We are all vastly different, down to our bones
    -Demonstration of the differences in femur length between two specimens

  • B.1.3 The Big Picture

    Sutra 2.1 Tapah Svadhyaya Ishvara Pranidhana Kriya Yogah
    Yoga is the balance of discipline and surrender through the study of the self

    Covered in 1.3
    - Our aim is to balance effort/muscular energy (tapah) and softening/surrender (ishvara pranidhana)
    - This tight rope walk is navigated thro...

  • B.1.4 Yoga is a Sweet, Steady Seat

    Sutra 2.46 Sthira Sukham Asanam
    Translation: Yoga is a comfortable steady seat

    Covered in 1.4:

    -One of the very few sutras that deals directly with how asana should be performed
    -“Asanam” defined as how do you “sit” in relationship to the postures (and everything else in your life)

  • B.1.5 Troubleshooting Vinyasa

    Covered in 1.5:
    -Why perform yoga asana? Where do these poses come from?
    -Why too many vinyasa “flows” can be dangerous for students
    -How flexibility is often overly emphasized is modern yoga
    -We live in a world where more is always better, but this is not always the case in our asana practic...

  • B.1.6 Meet Your Bones

    Covered in 1.6:

    -How bones are living tissue
    -Names of all the major bones in the body
    -Axial versus appendicular skeleton

  • B.1.7 Anatomical Position & Terms

    Covered in 1.7:

    -What is anatomical neutral?
    -Key terms to orient ourselves when talking about the body

  • B.1.8 Planes of Movement

    Covered in 1.8:

    -Sagittal Plane: Flexion and Extension
    -Coronal Plane: Abduction and adduction
    -Transverse Plane: Internal and external rotation

  • B.1.9 Joint Structure

    Covered in 1.9:

    -Properties of the knee joint: bones, ligaments, joint capsule, synovial fluid
    -Fibro and articular cartilage
    -Why your knees are like grandma’s fine china
    -How to protect the knee in pigeon and pigeon variations

  • B.1.10 Muscles - Do they Matter?

    Covered in 1.10:
    -What are muscles, tendons, fascia, ligaments and bursa
    -Concentric, eccentric and isometric contraction
    -Prime movers, antagonists and synergists

  • C.3 Intro to the Yoga Sutras

  • C.4 Yoga Sutras: Pada I

  • B.2.1 The Spine and its Curves

    Covered in 2.1
    -Introduction to the 24 vertebrae and 4 sections of the spine
    -How the spinal curves develop from infancy to adolescence (primary and secondary curves)
    -Lordosis and kyphosis
    -How the curves of the spine work sympathetically

  • B.2.2 The Vertebrae Up Close & Personal

    Covered in 2.2
    -What your vertebrae look like
    -The parts that make up each vertebra (vertebral body, spinous and transverse processes, and pedicles of the thoracic spine)
    -What happens to the intervertebral discs of the spine in flexion, extension, and rotation
    -How twists compress the spine...

  • B.2.3 The Spine: Section by Section

    Covered in 2.3:

    What the lumbar vertebrae are good at (and not so good at)
    Why the lumbar vertebrae are better at extension than the thoracic vertebrae
    What’s special about T6, T11 and T12
    Why the thoracic vertebrae work best as a team
    Atlas and axis and why they’re unique
    Inversions and ...

  • B.2.4 Muscles of the Back and Torso

    Covered in 2.4

    -The erector spinae
    -Quadratus Lumborum (QL)
    -The abdominal muscles: rectus abdominis, internal and external obliques, and the transverse abdominis
    -Scalenes and the SCM
    -The intelligence of the breath and the muscles involved

  • B.2.5 Strengthening the Low Back

    Covered in 2.5:

    -80% of new students are referred to yoga because of low back pain
    -Most of us have weak low back muscles that are also often asymmetrical
    -Therapeutic exercises to strengthen the low back:
    -Salabhasana variation (opposite arm and leg extend with hands returning to th...

  • B.2.6 Alignment of the Head and Neck

    Covered in 2.6:

    -Sitting up straight may feel like leaning slightly back in space and dipping the chin slightly
    -By pressing the pec below the collarbone and turning the head, we can feel a fascial shearing of the the scalenes, SCM and pectoralis
    -How the bones of the neck are not a “ball-a...

  • B.3.1 Meet Your Pelvic Bowl

    Covered in 3.1:

    -3 key bones make up your pelvic bowl:
    -Sides: The Ilium
    -Location of the ASIS (hip points)
    -Location of the iliac crest
    -Location of the SI joint (connection to the sacrum)
    -Back: The two Ischium bones
    -Location of the sits bones (ischial tuberosity)...

  • B.3.2 Male vs Female Pelvis

    Covered in 3.2:

    -Anatomical difference between female pelvis and male pelvis
    -The female pelvis has:
    -A wider flared ilium
    -A pubic arch that is wider than 90 degrees
    -An acetabulum (hip socket) that is more anterior and medial (more forward and in)
    -A wider sacrum and...

  • B.3.3 To Tuck or Not to Tuck?

    Covered in 3.3:

    -Location of coccyx (tailbone)
    -Why the cue “tuck your tailbone” is not appropriate for everyone
    -“Booty poppers” and “pelvic thrusters”

  • B.3.4 The Oh-So-Special Psoas

    Covered in 3.4:

    -The location of the psoas
    -The key actions of the psoas

  • C.1 Uplifted Yoga Alignment [Body Reading Module]

  • C.2 Sanskrit: An Instrument of Yoga

  • [Members Only] Demystifying Plank, Updog, Downdog

    In this workshop I really break down the steps and energetic cues for each stage of this often used flow. I will give you tons of alignment cues and tips for each of theses poses. This class will be super helpful for beginners!

  • [Members Only] 7 Alternatives to Chaturanga

    Save your wrists and shoulders with SEVEN alternatives to traditional chaturanga (I use them all)!

  • B.3.5 Firing the Correct Glute

    Covered in 3.5:

    -The location of gluteus maximus, gluteus medius and gluteus minimus
    -Gluteus maximus
    -The largest muscle in the body by square inch
    -The prime mover of hip extension
    -The antagonist of the psoas
    -Also externally rotates the hip
    -Why over-engaging gl...

  • B.3.6 Imbalanced Actions of the Hips, in Life and Yoga

    Covered in 3.6:

    -The quadrants of the thigh
    -How both yoga and life favor hip flexion, abduction and external rotation

  • B.3.7 What You Need to Know About Your Knees

    Covered in 3.7:

    -The knee performs flexion and extension
    -It does not like to rotate
    -Many yoga poses ask for external rotation at the hip and flexion at the knee
    -Pending students’ anatomy, the knee may find itself in a compromising position in which it’s attempting to externally rotate -...

  • Foam Roller - Ultimate Low Back Stretch

    It's low back week! This whole last week of February is dedicated to our low backs. I have SO many low pain focused classes, so feel free to also pick your own. But these are some of my favorites. We kick it off with a brand NEW class in which I show my favorite way to foam roll my low back. This...

  • [Members-Only] Allison Low Back Class

    Most of us have low back pain because our low back's are not as STRONG as they need to be. Let's revisit Allison's low back strengthening class. These kind of exercises are SO needed! Especially for those of us that tend to overarch in our lumbar spine.

  • B.3.8 Focus on the Feet

    Covered in 3.8:

    -The 3 arches of the feet: medial, lateral and transverse arches
    -Since we’re always wearing shoes, doing yoga barefoot is an opportunity to reawaken and reconnect with the muscles of the feet
    -Demonstration of theraband exercises that wake up the muscles of the feet

  • B.3.9 The Sciatic Nerve & Injury Management

    Covered in 3.9:

    -The sciatic nerve is a bundle of nerves originating from the sacrum (low back) traveling under the pelvis, and running all the way down the back of the thighs and calves to the soles of the feet
    -Because it is so long, “sciatica” can have many different causes, depending on ...

  • B.4.1 The Shoulder Girdle

    Covered in 4.1:

    -The bones of the shoulder girdle:
    -The clavicle
    -The scapula
    -The humerus
    -The main joint in the shoulder girdle is the glenohumeral joint, which is a ball-and-socket joint
    -The ball-and-socket joint of the hip is like an orange sitting inside a coffee cup...

  • B.4.2 The Shoulders in Movement

    Covered in 4.2:

    -Recap of the bones of the shoulder girdle: clavicle, scapula, humerus
    -The sternoclavicular joint is where your collar bones attach on your sternum
    -The acromioclavicular joint is the junction between the acromion (part of the scapula that forms the highest point of the shou...

  • Day 8 - Yoga for Shoulder Flexibility - Yoga Detox Challenge (30-Min)

    Yes you made it! I'm so glad you're here with me! I have a super beautiful flow for us to celebrate with as we wrap this challenge. See you on the mat!

  • B.4.3 The Arms and External Rotation

    Covered in 4.3:

    -Many yoga postures involve external rotation of the humerus and pronation of the forearm and palm
    -The 4 muscles of the rotator cuff:
    -Supraspinatus: above the spine of the scapula
    -Infraspinatus: below the spine of the scapula
    -Subscapularis: underneath on...

  • Yoga Secrets: Downdog

    Down Dog - In this video of our secret alignment hacks series we'll be joined by Brittany as she shows us her downward facing dog yoga pose. This is a downward facing dog tutorial for beginners. This video will show you some micro adjustments that you can do in order to improve your down dog yoga...

  • How to Do Downward Facing Dog | Yoga Alignment | Greatist 60-Second Yoga Fix: Adho Mukha Svanasana

    How to do downward dog w/ correct alignment - in under 60-seconds!

    Down dog releases tension in your spine, stretches your hamstrings and calves and strengthens your upper body.

    It‘s the anchoring posture of most classes, so you want to get it right.

    FIX 1

    If your back is rounded or...

  • B.4.4 The Secret is Your Serratus

    Covered in 4.4:

    -When your scapulae are muscularly glued onto your back, you are stronger and better able to support your body weight in yoga
    -A muscle called serratus anterior attaches to the medial border of the scapulae and performs this stabilizing action
    -Demonstration of “Serratus Push...

  • B.4.5 The Elbow

    Covered in 4.5:

    -A nerve in your elbow creates the shooting pain you feel when you hit your “funny bone”
    -180 degrees of extension between the ulna and the humerus is what’s considered “normal”
    -People with hyperextension can extend more than 180 degrees between the ulna and humerus
    -This ...

  • Shoulder Saver Yoga Routine | Anti-Backpack Anti-Desk Workout for Open Shoulders

    This yoga sequence is designed to open your shoulders and chest, as well as stretch out your low back. We start on the floor taking it easy at first (well, not totally easy, it's a very deep shoulder stretch). Then we flow through standing poses and a unique back bending sequence I've been really...

  • C.5 The Yoga Sutras: PADA II

  • B.5.1 Let’s Take a Breath

    Please come to this video prepared to simply rest -- and breathe. Set aside some quiet time for yourself (10 minutes or so) and lie down in a space where you can rest fully. Just absorb, and relax.


  • B.5.2 The Anatomy of the Breath & Diaphragm

    Covered in 5.2:

    -The diaphragm separates the thoracic cavity (your heart) and the abdominal cavity (your organs)
    -The diaphragm has attachments on the lumbar spine AND the psoas
    -The superior side of the diaphragm attaches the to fascia of the heart (the pericardium) and the lungs (the two ...

  • B.5.3 The Anatomy of the Breath & Diaphragm

    Please come to this video prepared to simply rest -- and breathe. Set aside some quiet time for yourself (10 minutes or so) and lie down in a space where you can rest fully.

    Covered in 5.3:

    -Full complete breath exercise on the floor
    -The breath has many dimensions, we want to explore th...

  • [Member Only] Chaturanga Workshop (15-min)

    This video goes deep into this very challenging pose. Please warm-up before coming to this workshop and have your blocks (and strap) handy. You will definitely be working hard!!

  • [Member Only] Masterclass Backbending at the Wall (70-min)

    This class (might) blow your mind!!! Find a wall and set your mat up. In this class we practice some handstands, and open up the front body moving our way into full wheel at the end.

  • B.5.4 Mula-Bhanda-Wa

  • E.1.1 Prana and the Bandhas

    Link for Kundalini podcast:

  • E.1.2 Pranayama Techniques and Teaching

  • C.7 Tantra, Nadis & the Gunas

  • B.5.5 The Cardiovascular System

    Covered in 5.5:

    The heart is the commander of the vascular system; it has has 4 chambers
    Half of the heart pumps blood into the lungs for the cleanout process of oxygen to CO2
    Half of the heart sends that oxygen rich blood through the rest of the body via the arteries
    Arteries carry oxygen...

  • B.5.6 Diaphragms within the Body

    Please come to this video prepared to rest and breathe in a space where you can relax fully. We do a supine breathing exercise together at the end of this lecture.

    Covered in 5.6:

    There are multiple diaphragms within the body
    The “Throat Diaphragm” lives in our vocal folds (this is releva...

  • E.3.1 Understanding The Fascia

  • E.3.2 Exclusive YTT Interview with Tom Myers

  • B.6.1 Neurons that Fire Together, Wire Together

    Asato ma sad gamaya
    Tamaso ma jyotir gamaya
    Mrtyor mamrtam gamaya

    Lead me from the unreal to the real
    Lead me from darkness to light
    Lead me from death to immortality

    Covered in 6.1:

    -Most of us are living in a state of non-reality (we’re in our heads thinking ...

  • B.6.2 What Makes Up Our Nervous System

    Covered in 6.2:

    -The Central Nervous System is made up of the brain and the spinal cord
    -The Peripheral System is made up of the Voluntary (Somatic) Nervous System and the Autonomic Nervous System
    -The activities of Autonomic Nervous System do not require conscious thought (digesting food, b...

  • B.6.3 Sympathetic Nervous System: Superhero Powers and Orange Alert

    Covered in 6.3:

    -The sympathetic nervous system can provide us with superhero powers in moments of extreme need
    -The sympathetic nervous system has important functions and is needed in the body (it’s not “bad!”)
    -Trouble occurs when the pendulum doesn’t ever swing back to parasympathetic

  • B.6.4 Parasympathetic Nervous System & Hacking the Nervous System

    Covered in 6.4:

    -Ways to trigger the parasympathetic nervous system AKA “the relaxation response”:
    -Awareness of breath in the body, even in difficult situations (Chair Pose)
    -Active relaxation of muscles (Savasana)
    -Repetitive movements like a Sun Salutations or knitting

  • B.6.5 Ida, Pingala & the Nervous System

    Covered in 6.5:

    -Energetic dualities exist in the body
    -Ida is the lunar, feminine, Yin, meditative channel
    -Pingala is the solar, heated, Yang, masculine channel
    -These energies criss-cross on sushumna nadi like a double helix
    -The chakras reside at the points on the spine where they int...

  • E.2.1 Meditation Techniques & Teaching

  • E.2.2: How to Teach Meditation

  • B.7.1 Modifying with Props

  • B.7.2 Modifying Standing Poses

  • B.7.3 Modifying Seated Poses

  • B.7.4 Injury Management

    Download Slides

  • C.8.1: Sequencing Masterclass - Part 1

    Start ​Sequencing Best Practices
    33:16 ​Class Structure (Traditional)
    52:08 ​Class Structure (My Style)

    PDF Overview =>

    PDF Art of Sequencing Handout =>

  • C.8.2: Sequencing Master Class - Part 2

    Start ​Stress Busting Flow Breakdown
    16:36 ​Heart Opening Breakdown (Advanced)
    39:40 ​How to Get Inspired
    44:01 ​Designing Condition Based Sequences
    44:01 ​FAQs
    52:42 ​Parting Words

    PDF Stress Busting Flow =>


  • Pure Beginner 1: Introduction to Yogic Breathing & Basic Poses

    In this practice, learn how to properly breathe in yoga. See and practice many of yoga’s fundamental poses. Walk away with a solid understanding of Child’s Pose, Cat/Cow, Downward Facing Dog, and Low Lunge.

  • Pure Beginner 6: Dynamic Flow

    Start strong, standing at the top of the mat and flowing through Surya Namaskar – “Salute to the Sun.” Pull together all poses we’ve explored so far into one dynamic practice while learning more standing postures, like Warrior II and Triangle Pose. End on the floor in Bridge, a heart opener and ...

  • C.8.3 Find Your Voice Masterclass | Teach to Inspire

    Listen to audio here

  • C.8.4: Teaching Yoga to Music

  • C.8.5 Hands On Adjustments Overview for Yoga Teachers

  • E.8.1 Basic Ayurveda

  • E.8.2 Ayurvedic Expert Interview with Sahara Rose

    Vasant Lad

    Prakriti by Dr. Robert Svoboda

  • E.9 Chakras & Subtle Body Systems

  • E.10.2 Waivers, Taxes & Getting Insured (w/ links for E.10.1 - E.10.6)

    *Resources Mentioned*
    Leadpages -
    Mailchimp -
    ConvertKit -
    Elegant Themes “Divi” -
    Acuity Scheduling - https://acuity...

  • E.10.8 What is Your Yoga Brand?

    All Kelly's Courses
    Get 10% off the build your website with wordpress link here:

  • E.10.9 Find Your Niche

  • E.10.10 Your Tone of Voice

  • E.10.11 Creating Your Style Guide

  • E.10.12 Choosing Brand Colors and Fonts

  • E.10.13 Be Your Own Designer: Learning Canva

  • E.10.14 Creating Your Logo

    All Kelly's Courses
    Get 10% off the build your website with wordpress link here:

  • E.4.1 Experiencing Yoga Nidra

  • E.5.1 Introduction to Yin Yoga

  • E.5.2 Principals of Yin

  • E.5.3 Setting Up & Preparing for Yin

  • E.5.4 Benefits of Yin Yoga

  • E.5.5 Yin: Chakras & Meridiens

  • E.5.6 Yin: Sequencing & Teaching

  • E.5.7 Yin: Asanas

  • E.6.1 What is Restorative Yoga?

    Covered in E.6.1:

    As humans, we’ve been conditioned to stress
    Blood is shunted to the legs and arms so we can fight, flight or freeze
    This causes our cortisol levels to rise exponentially
    High cortisol levels are linked to fatty tissue
    Constant stress means the body is not able to rest or ...

  • E.6.2 Teaching Restorative Yoga

    Poses Covered in E.6.2:

    Supta Baddha Konasana
    Restorative Twist
    Restorative Downward Dog
    Restorative Child’s Pose
    Restorative Forward Folds with Bolsters
    Restorative Forward Folds with a Chair
    Restorative Bridge with a Bolster and a Block

    Additional Tips:

    Make sure your...

  • E.6.3 All About Savasana

  • E.7.1 Understanding PreNatal Yoga

  • E.7.2 PreNatal: Teaching & Sample Class

  • E.12.4 Uplifted Yoga Hands On Adjustments: Video 2

    VIDEO 2, Poses Covered:

    Chair Twist
    High Lunge
    High Lunge Twist
    Pyramid Pose

    Half Split
    Warrior I
    Warrior II
    Reverse Warrior

  • E.12.3 Uplifted Yoga Hands On Adjustments: Video 1

    VIDEO 1, Hands on Adjustments Covered:

    Child’s Pose
    Puppy Pose
    Thread the Needle
    Forward Fold and Half Lift

    Wild Thing

  • E.12.5 Uplifted Yoga Hands On Adjustments: Video 3

    VIDEO 3, Poses Covered:

    Wide Leg Forward Fold
    Half Moon
    Standing Split
    Bow Pose

    Janu Sirsana
    Parivritta Janu Sirsana
    Dandasana (Staff Pose)
    Supine Twist
    Seated Spinal Twist

  • E.10.8 Intro: Branding, Retreats & Biz w/ Kelly

  • E.11.1 Behind the Scenes on Teaching Yoga: Kristin Leal

  • E.11.2 Behind-the-Scenes on Teaching Yoga: Kassandra Reinhardt

  • E.11.3 Behind-the-Scenes on Teaching Yoga: Lesley Fightmaster

  • E.11.4 Behind the Scenes on Teaching Yoga: Sarah Beth Yoga

  • E.11.5 Behind the Scenes on Teacher Yoga: Danni Pomplun

  • E.11.6 Behind the Scenes on Teaching Yoga: Erica Jago

  • Getting Yoga Insurance

  • C.8.6 In Studio Positioning

  • Yoga and Christianity Group Discussion Replay

    Group discussion call about yoga and Christianity.

  • C.9 Exam, Practicum & Graduation

  • 200hr Graduation Submission Form Video