50-Hour Yin & Restorative Yoga Teacher Training
Introduction (1 hour)
• What is Yin Yoga?
• Slow-paced, meditative practice targeting deep connective tissues (fascia, ligaments, joints).
• Postures held for longer periods (3-5 minutes or more).
• Focuses on stillness and mindfulness.
• What is Restorative Yoga?
• A healing practice using props to support the body in fully relaxing.
• Focuses on passive stretching, deep rest, and nervous system restoration.
Module 1: The Foundations of Yin Yoga (10 hours)
1. Understanding Yin and Yang (1 hour)
• Yin represents stillness, cooling, and passive energy.
• Yang represents active, warming, and dynamic energy.
• Balancing Yin and Yang in life and yoga practice.
2. Yin Yoga Philosophy (2 hours)
• Origins and influence of Taoist philosophy in Yin Yoga.
• The role of mindfulness, meditation, and breath awareness.
• Understanding the energy channels (meridians) in Traditional Chinese Medicine (TCM) related to Yin Yoga.
3. Anatomy of Yin Yoga (3 hours)
• Understanding connective tissue (fascia, ligaments, joints).
• The importance of stressing the joints safely.
• How Yin Yoga increases flexibility and joint mobility.
4. Yin Yoga Postures and Their Benefits (4 hours)
• Key Yin Yoga poses with modifications and proper alignment for all levels:
1. Butterfly Pose (Targets lower spine, hips).
2. Dragon Pose (Deep stretch for hips, quads).
3. Caterpillar Pose (Hamstrings, spine).
4. Sphinx Pose (Lumbar spine).
5. Twisted Dragon (Spine, shoulders).
6. Shoelace Pose (Hips, outer thighs).
7. Saddle Pose (Front of hips, spine).
• How to cue poses, using props for support (bolsters, blocks, blankets).
Module 2: Restorative Yoga and Healing (10 hours)
1. Restorative Yoga Philosophy (2 hours)
• Yoga as a tool for stress relief, healing, and nervous system regulation.
• The importance of creating a safe, calming environment.
2. Restorative Yoga Anatomy and Physiology (2 hours)
• How Restorative Yoga engages the parasympathetic nervous system (“rest and digest”).
• Understanding the stress response and the body’s natural healing process.
3. Restorative Yoga Postures (6 hours)
• Teaching key Restorative poses, the use of props, and understanding their effects on the body:
1. Supported Child’s Pose (Calms the mind, relieves tension).
2. Reclined Bound Angle Pose (Opens hips, relieves stress).
3. Legs Up the Wall (Increases circulation, reduces fatigue).
4. Supported Bridge Pose (Opens chest, rejuvenates energy).
5. Supine Twist (Gently stretches the spine, aids digestion).
6. Supported Forward Fold (Releases lower back tension).
• Incorporating pranayama (breathing exercises) with Restorative poses for deeper relaxation.
Module 3: The Art of Sequencing Yin & Restorative Yoga Classes (8 hours)
1. Designing a Yin Yoga Class (4 hours)
• Principles of Yin Yoga sequencing: balancing postures for different body areas (hips, spine, legs).
• Creating an intentional flow with longer holds (3-5 minutes).
• Incorporating mindfulness and breath awareness throughout the sequence.
• Sample Sequence: Start with seated centering → butterfly pose → dragon pose → sphinx pose → caterpillar pose → savasana (final relaxation).
2. Designing a Restorative Yoga Class (4 hours)
• Structuring a deeply restful sequence for students.
• Creating a peaceful, supportive environment with props and minimal movement.
• Incorporating guided relaxation or Yoga Nidra for complete restoration.
• Sample Sequence: Begin with legs up the wall → supported bridge → reclined bound angle → supine twist → savasana (final rest).
Module 4: Teaching Methodology & Class Management (6 hours)
1. The Role of a Yin & Restorative Yoga Teacher (2 hours)
• Creating a safe, welcoming space.
• Holding space for emotional release and healing.
• Using language that promotes calm and relaxation.
2. Verbal Cues and Adjustments (2 hours)
• Offering clear, simple cues to guide students into poses.
• When and how to adjust students safely and mindfully.
3. Teaching Special Populations (2 hours)
• Modifications for students with injuries or physical limitations.
• Adapting poses for seniors, prenatal, or students with chronic conditions.
Module 5: Breathwork and Mindfulness Practices (8 hours)
1. Breathwork Techniques for Yin & Restorative Yoga (4 hours)
• Incorporating simple pranayama techniques to deepen the practice:
• Diaphragmatic Breathing (Belly breath) to calm the nervous system.
• Nadi Shodhana (Alternate nostril breathing) for balance.
• 4-7-8 Breath (Inhale for 4, hold for 7, exhale for 8) to reduce anxiety.
• Ujjayi Breath (Victorious breath) to create focus and warmth.
2. Mindfulness and Meditation (4 hours)
• Incorporating meditation into Yin and Restorative practices.
• Body Scan Meditation to build awareness during long holds.
• Yoga Nidra (Yogic sleep) as a tool for deep relaxation and healing.
• Teaching students how to bring awareness to the breath, body sensations, and mental state during practice.
Module 6: Philosophy and Ethics in Yoga (5 hours)
1. Yin Yoga & Restorative Yoga Philosophy (2 hours)
• How the principles of Yin Yoga align with Taoist and yogic philosophies.
• Ethical responsibilities as a teacher (creating inclusive, non-judgmental spaces).
2. Tri Hita Karana & Sustainability in Practice (3 hours)
• The role of Tri Hita Karana in promoting balance with nature, community, and spirituality.
• Encouraging sustainable practices within and outside of yoga (environmental awareness, community involvement).
Final Assessment and Practicum (2 hours)
• Teaching a Class: Students will teach a 60-minute Yin or Restorative Yoga class, applying sequencing, breathwork, and mindfulness techniques learned throughout the course.
• Final Reflection: Reflection on personal growth and how students will incorporate these practices into their teaching and personal life.
