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Leah Sugerman/Nomad Yoga 200 Hour Online Yoga Teacher Training
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Nomad Yoga 200 Hour Online Yoga Teacher Training

Take a transformational journey into the world of yoga with this self-paced, Yoga Alliance accredited online yoga teacher training.
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Contents

Before You Begin

Welcome!
Get to Know You
Course Structure
Orientation
Training Manual

Day 1

Meditation Day 1 (Follow the Breath)
Morning Asana Day 1 (Alignment)
Sequence Review Morning Asana 1 (Alignment)
Asana 101
Assists + Adjustments 1
Assists + Adjustments 2
Assists + Adjustments 3
Assists + Adjustments 4
Mountain Pose Asana Lab
Upward Salute Asana Lab
Easy Pose Asana Lab
Child's Pose Asana Lab
Cow Pose Asana Lab
Cat Pose Asana Lab
Yoga History 1
Yoga History 2
Yoga History 3
Yoga History 4
Intro to Anatomy 1
Intro to Anatomy 2
Intro to Anatomy 3
Restorative Yoga 101
Evening Asana Day 1 (Finding Sukha)
Sequence Review Evening Asana Day 1 (Finding Sukha)
Homework

Day 2

Meditation Day 2 (Vipassana Awareness)
Morning Asana Day 2 (Beginner's Mind)
Sequence Review Morning Asana 2 (Beginner's Mind)
Standing Forward Fold Asana Lab
Half Lift Asana Lab
Plank Asana Lab
Cobra Asana Lab
Low Lunge Asana Lab
Yoga History 5
Yoga History 6
Yoga History 7
Yoga History 8
Intro to Anatomy Review (Anatomical Position + Terms of Location)
Intro to Anatomy Review (Major Types of Movement)
The Skeletal System 1
The Skeletal System 2
The Skeletal System 3
Yin Yoga 101
Evening Asana Day 2 (The Edge)
Sequence Review Evening Asana Day 2 (The Edge)
Teaching Practice (Centering In + Ujjayi)
Homework

Day 3

Meditation Day 3 (Blue Sky Visualization)
Morning Asana Day 3 (Integration)
Sequence Review Morning Asana Day 3 (Integration)
Down Dog Asana Lab
One-Legged Down Dog Asana Lab
High Crescent Lunge Asana Lab
Surya Namaskar Classic Tutorial
Bandhas
The Margas 1
The Margas 2
The Margas 3
The Margas 4
The Margas 5
The Margas 6
The Margas 7
Sanskrit Basics 1
Sanskrit Basics 2
Sanskrit Basics 3
Sanskrit Basics 4
Sanskrit Basics 5
Sanskrit Basics 6
Evening Asana Day 3 (The Relaxation Response)
Sequence Review Evening Asana Day 3 (The Relaxation Response)
Teaching Practice (Surya Namaskar Classic)
Homework

Day 4

Meditation Day 4 (Trataka)
Morning Asana Day 4 (Dharana)
Sequence Review Morning Asana Day 4 (Dharana)
Chaturanga Asana Lab
Float Through Asana Lab
Up Dog Asana Lab
Surya Namaskar A Tutorial
Skeletal System Review (Axial + Appendicular Skeleton)
Skeletal System Review (Names of Major Bones)
Skeletal System Review (Curves of the Spine)
Skeletal System Review (Types of Bones)
The Skeletal System 4
The Skeletal System 5
The Skeletal System 6
The Skeletal System 7
Evening Asana Day 4 (Time)
Sequence Review Evening Day 4 (Time)
Teaching Practice (Surya Namaskar A)
Homework

Day 5

Meditation Day 5 (Mantra Om Chanting)
Morning Asana Day 5 (Stillness + Movement)
Sequence Review Morning Asana Day 5 (Stillness + Movement)
Chair Pose Asana Lab
Warrior I Asana Lab
Surya Namaskar B Tutorial
Reclining Hand-to-Big Toe Pose Asana Lab
Warrior III Asana Lab
Eagle Pose Asana Lab
Tree Pose Asana Lab
Extended Hand-to-Big Toe Pose Asana Lab
Revolved Hand-to-Big Toe Pose Asana Lab
Pyramid Pose Asana Lab
Half Moon Pose Asana Lab
Sugarcane Pose Asana Lab
Boat Pose Asana Lab
Skeletal System Review (Bone's Best Friends)
Patanjali's Ashtanga Yoga 1
Patanjali's Ashtanga Yoga 2
Patanjali's Ashtanga Yoga 3
Patanjali's Ashtanga Yoga 4
Evening Asana Day 5 (Less Is More)
Sequence Review Evening Asana Day 5 (Less Is More)
Teaching Practice (Surya Namaskar B)
Homework

Day 6

Meditation Day 6 (Chakra Awakening)
Morning Asana Day 6 (Empowerment)
Sequence Review Morning Asana Day 6 (Empowerment)
Warrior II Asana Lab
Reverse Warrior Asana Lab
Side Angle Pose Asana Lab
Dancing Warrior Flow Tutorial
Triangle Pose Asana Lab
Goddess Pose Asana Lab
Wide-Legged Standing Forward Fold Asana Lab
Crow Pose Asana Lab
Reverse Plank Asana Lab
Garland Pose Asana Lab
Revolved Head-to-Knee Pose Asana Lab
Star Pose Asana Lab
Bound Angle Pose Asana Lab
Reclined Bound Angle Pose Asana Lab
Direct Language 1
Direct Language 2
Direct Language 3
Direct Language 4
Patanjali's Ashtanga Yoga 5
Patanjali's Ashtanga Yoga 6
Patanjali's Ashtanga Yoga 7
Patanjali's Ashtanga Yoga 8
Patanjali's Ashtanga Yoga 9
Evening Asana Day 6 (Surrender to Stillness)
Sequence Review Evening Asana Day 6 (Surrender to Stillness)
Teaching Practice (Dancing Warrior Flow)
Documentary Film (Enlighten Up!)
Homework
Week 1 Review
Schedule Your One-On-One

Day 7

Meditation Day 7 (Gratitude)
Morning Asana Day 7 (Space)
Sequence Review Morning Asana Day 7 (Space)
Revolved Chair Asana Lab
Revolved Lunge Asana Lab
Locust Pose Asana Lab
Bow Pose Asana Lab
Camel Pose Asana Lab
Dancer's Pose Asana Lab
Bridge Pose Asana Lab
One-Legged Bridge Pose Asana Lab
Wheel Pose Asana Lab
One-Legged Wheel Pose Asana Lab
Happy Baby Asana Lab
Reclining Twists Asana Lab
Meditation 1
Meditation 2
Sequencing Hatha + Vinyasa 1
Sequencing Hatha + Vinyasa 2
Sequencing Hatha + Vinyasa 3
Sequencing Hatha + Vinyasa 4
Evening Asana Day 7 (Release Control)
Sequence Review Evening Asana 7 (Release Control)
Teaching Practice (5 Minute Pranayama/Meditation)
Homework

Day 8

Meditation Day 8 (Adhitthana)
Morning Asana Day 8 (Tapas)
Sequence Review Morning Asana Day 8 (Tapas)
Revolved Triangle Pose Asana Lab
Revolved Half Moon Pose Asana Lab
Half Lord of the Fishes Asana Lab
Cow Face Pose Asana Lab
Head-to-Knee Pose Asana Lab
Fish Pose Asana Lab
Pranayama 1
Pranayama 2
Pranayama 3
Pranayama 4
The Muscular System 1
Shoulder Joints
Movements of the Scapula
The Muscular System 2
Movements of the Shoulder
The Muscular System 3
Evening Asana Day 8 (Holding On + Letting Go)
Sequence Review Evening Asana Day 8 (Holding On + Letting Go)
Teaching Practice (10 Minute Warm-Up)
Homework

Day 9

Meditation Day 9 (Balinese Smiling)
Morning Asana Day 9 (Effort + Ease)
Sequence Review Morning Asana Day 9 (Effort + Ease)
Big Toe Pose Asana Lab
Hand-to-Foot Pose Asana Lab
Gate Pose Asana Lab
Headstand Asana Lab
Shoulderstand Asana Lab
Plow Pose Asana Lab
Ear Pressure Pose Asana Lab
Side Lunge Asana Lab
Hero's Pose Asana Lab
Reclined Hero's Pose Asana Lab
Muscular System Review (Types of Muscle Contractions)
Muscular System Review (Scapular Stabilizers)
Muscular System Review (Humeral Stabilizers)
Movements of the Elbow, Forearm + Wrist
The Muscular System 4
The Muscular System 5
Evening Asana Day 9 (Go Slow)
Sequence Review Evening Asana Day 9 (Go Slow)
Teaching Practice (5 Minute Sun Salutations)
Homework

Day 10

Meditation Day 10 (Mandala)
Morning Asana Day 10 (Cycles)
Sequence Review Morning Asana Day 10 (Cycles)
Wild Thing Asana Lab
Double Pigeon Asana Lab
Anahatasana Asana Lab
Ankle Stretch Asana Lab
Bananasana Asana Lab
Butterfly Asana Lab
Cat Pulling Its Tail Asana Lab
Caterpillar Asana Lab
Child's Pose Asana Lab (Yin)
Dangling Asana Lab
Subtle Anatomy 1
Subtle Anatomy 2
Subtle Anatomy 3
Subtle Anatomy 4
Subtle Anatomy 5
Evening Asana Day 10 (Vibrate)
Sequence Review Evening Asana Day 10 (Vibrate)
Teaching Practice (15 Minute Standing Sequence)
Homework

Day 11

Meditation Day 11 (Walking)
Morning Asana Day 11 (Introspection)
Sequence Review Morning Asana Day 11 (Introspection)
Staff Pose Asana Lab
Wide-Angle Seated Forward Fold Asana Lab
Bird of Paradise Asana Lab
Shoulder Pressing Pose Asana Lab
Firefly Pose Asana Lab
Heron Pose Asana Lab
Compass Pose Asana Lab
Sequencing Yin 1
Sequencing Yin 2
Sequencing Restorative 1
Sequencing Restorative 2
Key Differences Between Yin + Restorative
Evening Asana Day 11 (Just Breathe)
Sequence Review Evening Asana Day 11 (Just Breathe)
Teaching Practice (10 Minute Backbends + Inversions or Peak Exploration)
Homework

Day 12

Meditation Day 12 (Neti, Neti)
Morning Asana Day 12 (Duality)
Sequence Review Morning Asana Day 12 (Duality)
Eight Angle Pose Asana Lab
Deer Asana Lab
Low Flying Dragon Asana Lab
High Flying Dragon Asana Lab
Gecko Asana Lab
Dragonfly Asana Lab
Frog Asana Lab
Half Butterfly Asana Lab
Happy Baby Asana Lab (Yin)
Reclining Twists Asana Lab (Yin)
Saddle Asana Lab
Shoelace Asana Lab
Sphinx Asana Lab
Seal Asana Lab
Muscular System Review (Delts, Biceps, Triceps + Forearms)
Muscular System Review (Pecs, Traps + Lats)
Movements of the Hip
The Muscular System 6
The Muscular System 7
The Muscular System 8
Mantra 1
Mantra 2
Evening Asana Day 12 (Dive Within)
Sequence Review Evening Asana Day 12 (Dive Within)
Teaching Practice (10 Minute Cool Down)
Kirtan
Homework
Week 2 Review
Schedule Your One-On-One

Day 13

Meditation Day 13 (Metta)
Morning Asana Day 13 (Elevate)
Sequence Review Morning Asana Day 13 (Elevate)
Side Crow Asana Lab
Scissors Pose Asana Lab
Flying Splits Asana Lab
Flying Pigeon Asana Lab
Corpse Pose Asana Lab
Square Asana Lab
Squat Asana Lab
Sleeping Swan Asana Lab
Toe Squat Asana Lab
Savasana Asana Lab (Yin)
Prenatal Principles 1
Prenatal Principles 2
Prenatal Principles 3
Muscular System Review (Psoas, Iliacus + Gluteus Maximus)
Muscular System Review (Gluteus Medius, Minimus, TFL + Adductors)
Muscular System Review (GOGOQ + Piriformis)
Movements of the Knee + Ankle
The Muscular System 9
The Muscular System 10
Evening Asana Day 13 (Santosha)
Sequence Review Evening Asana Day 13 (Santosha)
Teaching Practice (5 Minute Savasana)
Homework

Day 14

Meditation Day 14 (Just Being)
Morning Asana Day 14 (Aversions)
Sequence Review Morning Asana Day 14 (Aversions)
Forearmstand Asana Lab
Handstand Asana Lab
Legs Up the Wall Asana Lab
Supported Bridge Asana Lab
Twisted Root Asana Lab
Constructive Rest Pose Asana Lab
Mermaid Asana Lab
Captured Butterfly Asana Lab
Supta Padangusthasana Asana Lab (Restorative)
Muscular System Review (Quadriceps + Hamstrings)
Muscular System Review (Gastrocnemius, Soleus + Ankle Muscles)
Movements of the Spine
The Muscular System 11
The Muscular System 12
Evening Asana Day 14 (Ground Down)
Sequence Review Evening Asana Day 14 (Ground Down)
Teaching Practice (Full Hatha/Vinyasa Class)
Homework

Day 15

Meditation Day 15 (Yoga Nidra)
Morning Asana Day 15 (Leap of Faith)
Sequence Review Morning Asana Day 15 (Leap of Faith)
Half Splits Asana Lab
Splits Asana Lab
Seated Forward Fold Asana Lab
Supported Fish Asana Lab
Starfish Asana Lab
Muscular System Review (Erector Spinae + Quadratus Lumborum)
Muscular System Review (Rectus Abdominis, Obliques, Transverse Abdominis + Diaphragm)
The Muscular System 13
Human Variability
Other Anatomical Systems
Taking the Seat of the Teacher
Evening Asana Day 15 (Support)
Sequence Review Evening Asana Day 15 (Support)
Teaching Practice (Full Hatha/Vinyasa Class 2)
Homework

Day 16

Meditation Day 16 (Yogi's Choice)
Morning Asana Day 16 (Expectations vs. Reality)
Sequence Review Morning Asana Day 16 (Expectations vs. Reality)
Side Plank Asana Lab
Reclining Bound Child's Pose Asana Lab
Reclining Bound Lunge Asana Lab
Supported Savasana Asana Lab (Restorative)
Reclining Hero's Pose Asana Lab (Restorative)
Supported Half Frog Asana Lab
Muscular System Review (Types of Stretching)
Skeletal Variability
Ethics + Etiquette 1
Ethics + Etiquette 2
Ethics + Etiquette 3
Ethics + Etiquette 4
Evening Asana Day 16 (Inward Gaze)
Sequence Review Evening Asana Day 16 (Inward Gaze)
Teaching Practice (Full Yin Class)
Homework

Day 17

Meditation Day 17 (Svadhyaya)
Morning Asana Day 17 (Growth)
Sequence Review Morning Asana Day 17 (Growth)
One-Legged King Pigeon Pose Asana Lab
Reclined Side Body Stretch Asana Lab
Side Lying Pose Asana Lab
Side Lying Twist Asana Lab
Stonehenge Asana Lab
Legs Up the Wall + Variations Asana Lab (Restorative)
Business of Yoga 1
Business of Yoga 2
Business of Yoga 3
Business of Yoga 4
Business of Yoga 5
Sequencing VinYin
Evening Asana Day 17 (All Is Coming)
Sequence Review Evening Asana Day 17 (All Is Coming)
Teaching Practice (Full Restorative Class)
Homework

Day 18

Meditation Day 18 (Transformational Breath)
Morning Asana Day 18 (Metamorphosis)
Sequence Review Morning Asana Day 18 (Metamorphosis)
Tripod Headstand Asana Lab
Half Lotus Asana Lab
Lotus Pose Asana Lab
Final Review 1
Final Review 2
Final Review 3
Final Review 4
Final Review 5
Final Review 6
Final Review 7
Evening Asana Day 18 (Reflections)
Sequence Review Evening Asana Day 18 (Reflections)
Teaching Practice (Full VinYin Class)
Homework
Week 3 Review

Final Teaching Practice + Exam

Congratulations!
Final Teaching Project (Full VinYin Class)
Final Exam
Schedule Your One-On-One
Course Evaluation
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