200 Hour Yoga and Meditation Teacher Training

You can enroll in 200 hour yoga and meditation teacher training at a local studio or online. This is the minimum number of hours required by Yoga Alliance to become an experienced yoga instructor.

The ideal training group size is between 15-24 people. A larger group size will make it harder to form close connections with your fellow trainees and receive personal guidance from the teachers.

Asana

Choosing to undertake a 200 hour yoga and meditation teacher training is a big commitment. You’ll have to take time off from work, immerse yourself into the study and practice of yoga and spend a lot of time doing asana (physical postures), meditating and engaging in karma activities like cleaning the shala or cooking.

Depending on the yoga school you choose you will be trained in various styles of physical yoga postures including Hatha, Vinyasa, Yin and Restorative. You will learn the structural breakdown of body alignment, verbal and hands on adjustments as well as learning how to create accessibility and inclusivity with a trauma informed approach.

The course will also cover pranayama and meditation practices following the yoga tradition. This will include breathing techniques, chanting, mantra and other yogic meditation practices. The course will also look at the psychological and physical benefits of meditation and how to integrate it into your life. You will also be taught about human anatomy and physiology as it relates to the yoga poses and the body.

Meditation

Most yoga teacher training programs include meditation as part of their curriculum. The bulk of your time on the mat will likely be spent in this practice and you'll learn a variety of techniques, including secular mindfulness, eastern forms of meditation and Yoga Nidra.

Some types of meditation are focused on calming the body and mind through focus on the breath, a mantra or other object. Some are designed to increase compassion and empathy, while others promote relaxation and mental clarity. Many of these methods involve visualizing scenes, images or figures.

To get the most out of your meditation, find a quiet place where you can sit comfortably for a few minutes at a time. Start small – even five or 10 minutes at a time - and increase your time gradually. If you have trouble focusing, try noticing where your attention is going and gently redirecting it back to your breathing. Some people find this easier than others, so it's important to experiment with different positions and practices to find what works best for you.

Pranayama

The last limb of the Eight Limbs of Yoga as laid out by Patanjali is pranayama, breath exercises. These are meant to foster high levels of physical health and mental clarity, according to the yogic tradition. You will learn a variety of pranayama techniques to use as stand-alone practices or to coordinate with your yoga postures.

You will also learn the foundations of a seated meditation practice, mantra meditation, and Yoga Nidra, a deeply relaxing guided relaxation. You will learn to integrate these techniques into your own meditation practice as well as how to teach them to your students.

The optimal training group size is between 15-24. Larger groups can make it harder for you to form close connections with your fellow trainees and to get the personal attention that you need to develop teaching skills. They can also cause you to lose focus on the real reason you chose to go through teacher training: to become a better yoga instructor.

Teaching Skills

When choosing a 200 hour yoga and meditation teacher training program it is best to find a school with smaller groups so that you feel connected to your community. Also look at how many years the lead trainer has been teaching and leading yoga teacher trainings.

Your training will include analytical training in the techniques of hatha yoga and meditation, including teaching methodologies as well as guided practice of these techniques. You will also learn about yoga philosophy, the Eight Limbs of Yoga, a yoga lifestyle (including ahimsa and karma), and how to teach and mentor others.

You will be able to offer safe, intelligent yoga classes that are grounded in tradition yet inspire spiritual growth. You will have the tools to infuse your classes with life-changing principles and create a supportive environment for all students. In addition, you will have a greater understanding of the anatomy and functional movement of the human body. You will also gain experience working with special populations.