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What's the Difference Between a 200 Hour and 300 Hour Yoga Teacher Training?

One of the most common questions I get asked about the Yoga Teacher Trainings are - what's the difference between the 200 Hour and 300 Hour Yoga Teacher Trainings? The 200 Hour and 300 Hour Yoga Teacher Trainings that we offer at The Mindful Life Practice are both recognized by the Yoga Alliance and serve different purposes in the journey of becoming a yoga teacher. Here's a breakdown of the key differences and the benefits of advancing from a 200 Hour to a 300 Hour training.

200 Hour Yoga Teacher Training (200 RYT)


  • The 200 Hour training is designed to provide foundational knowledge and skills for teaching yoga. It's typically the entry-level certification for those who wish to become yoga instructors.


  • The format of The Mindful Life Practice is a seven module 200 Hour Yoga Teacher Training. The modules correlate to the chakras.


  • Basic Asanas: Instruction on a variety of basic postures.

  • Anatomy and Physiology: Introduction to human anatomy and how it applies to yoga.

  • Yoga Philosophy: Basics of yoga history, philosophy, and ethics.

  • Teaching Methodology: Techniques for instructing classes, sequencing, and creating a safe environment.

  • Practicum: Practice teaching sessions where students get to apply what they've learned.


  • Establishes a solid foundation in yoga practice and teaching.

  • Qualifies you to start teaching yoga classes and developing your teaching style.

Learn About the Modules Here:

Module 1.A

Coaching Skills

During this module, you'll get an introduction to the chakras.You'll learn about yoga, addiction and mental health. You'll be introduced to trauma and yoga, and several foundational coaching skills including:

  • How to facilitate circles

  • Silent skills

  • Active listening

  • Powerful questions

  • Acknowledgment/honoring

  • Blocks and obstacles

Module 1.B

I am Grounded 

The root chakra is the color red and is at the base of the spine. The root chakra is the support system for all the other chakras. When it’s in balance, we feel grounded and stable. 

In the first 25 hour module of this 200 Hour Yoga Teacher Training, we will study the history of yoga (the origins of sanskrit, the origins of yoga and the branches of yoga). We will be introduced to energy and subtle bodies through the koshas, pranayama, the chakras, and the philosophy of the 8 limbs of yoga. We will workshop the main standing poses of yoga (tadasana, down dog, the warrior series, etc.)

Module 2

I Go With the Flow

The sacral chakra is the home of creativity, sensuality, and emotions. When it is in balance, we feel excited about being alive and able to go with the flow. 

In this module each participant will learn about the philosophy of yoga in depth and posture workshop surya namaskar, or vinyasa flow. The students will complete eight hours of asana, meditation and pranayama practice, and practice teach one sequence.

Module 3

I am Empowered

The third chakra is all about stepping into our personal power. When this chakra is in balance, we feel confident, have high self-esteem, and believe in our own potential.

This module will include an in-depth study into the ethics of yoga, devote time to mudras, bandhas, and meditation, and posture workshop core strengthening poses. Each participant will complete ten hours of practice and have one practicum teaching experience.

Module 4

I am Healing

The heart chakra is the bridge between the inner world and the outer world. When it is in balance, we can accept, love and forgive both ourselves and others.

 In this module, we will be introduced to pranayama techniques and examine in detail back bending and heart-opening poses. We will look at anatomy and how yoga supports health, sensation and pain, and trauma and PTSD. We will learn how to adapt our offerings to meet many students' needs, from prenatal yoga to trauma-informed yoga.

Module 5

I am Authentic

The throat chakra is all about communication and represents integrity of speech. When it’s in balance, our thoughts, words and actions are all in line. We live with authenticity and integrity.

In this module, we will explore teaching and assisting forward fold poses in yoga. We will learn in-depth about the musculoskeletal system, including the fascia, tissue, and muscles. We will learn about the joints, the spine, and the core. We will learn how to teach Mindful Let Go classes - yin/restorative-inspired classes.

Module 6

Everything I Need is Within Me

The third eye chakra is about intuition. When this chakra is in balance, we move beyond the surface and are able to see the world around us with clarity, insight and wisdom.

In this module we will study physiology, including the vagus nerve, the stress and relaxation response, and respiration and anatomy. We will workshop twisting poses from yoga. Students will be introduced to the foundations of sequencing yoga classes, including class elements, choosing and arranging poses, and segmenting a class. We will learn how to teach Mindful Sweat classes.

Module 7

I Honor the Divine Teacher Within Me

 The final chakra, the crown chakra, is awakened when all the other chakras are opened and balanced. When your crown chakra is in balance, you feel awake, alive, and in deep connection with yourself and the universe.

In the final module of this 200 Hour Training, you will be exposed to the necessary foundations for student safety, educated on how to adapt for various student types, and learn about teaching methodology and instruction.

You will learn about the business of yoga, including marketing, reaching your full potential as a teacher, and building revenue and business streams. You will give two presentations to the class: one on a chosen topic of interest from yoga humanities, and one on a chosen topic of interest from the anatomy of yoga. You will put all of the pieces together from your training and create a final project, which will be an eight-week program.

Join Our Next 200 Hour Yoga Teacher Trainings:

Online: Seven month program that starts June 5th, 2024.

On Demand Videos and Weekly Live Calls with Alex.

Group A: Tuesdays at 8pm EST (Wednesdays 8am AWST)

Each week, you will have between 1 - 5 videos to watch before the live calls. The live calls will be an opportunity to gather, discuss content and ask questions. Each module, you'll have an opportunity to practice teach and get feedback live from Alex.

Group B: Thursdays 6pm - 7pm AWST (6am - 8am EST)

Each week, you will have between 1 - 5 videos to watch before the live calls. The live calls will be an opportunity to gather, discuss content and ask questions. Each module, you'll have an opportunity to practice teach and get feedback live from Alex.

Hybrid Online & In Person: Join us Online at anytime and do On Demand Work.

Join us in Bali September 23 - October 3, 2024.

Next Full Month, In Person Bali Offerings

July 1st - 21st, 2024: SOLD OUT


January 5th - 25th, 2025

April 7th - 28th, 2025

July 7th - 28th, 2025

September 1st - 21st, 2025

300 Hour Yoga Teacher Training (300 RYT)


  • The 300 Hour training is an advanced program designed to deepen and expand upon the knowledge and skills acquired in the 200 Hour training. This is for those who already have their 200 RYT certification and are looking to elevate their teaching practice.

  • Each 300 Hour YTT generally has a different focus. Our focus is in Yoga and Mental Health.

Module 1 - 3 : Yoga and Mental Health (150 Hours)

Module 1: Annamaya Kosha (THE PHYSICAL BODY)

The first section of the Yoga & Mental Health part of the program will focus on the physical body, or the annamaya kosha. We will begin our exploration of yoga and the self by studying the physical body. This will include the philosophical perspectives and benefits of Asana. We will review the musculoskeletal system anatomy, nervous system anatomy, brain anatomy, and the asanas (postures) of yoga. Students will review the seven categories of asanas and practice hands-on adjustments and assists for postures. Students will be introduced to the science of Aryuveda, and learn about asanas and practices which balance Kapha, Pitta and Vata. Students will learn about individual differences in mental health, be introduced to mental health disorders, and learn about the specific role yoga plays in anxiety, depression, and mood disorders. Students will design an asana practice with a specific goal in mind related to mental health (yoga for anxiety, stress, emotional balance, etc) and practice teach it.

Module 2: Pranamaya Kosha (The Energetic Body)

The second body is the energy body. During the second module, we will begin to understand the breath as a purveyor of energy. We will review subtle body anatomy (the Koshas, the Chakras), and also review respiratory anatomy. We will explore the nervous system and trauma, stress and PTSD. We will look at trauma-informed yoga, as well as inclusivity in yoga. We will study how the breath can be a tool in managing mental health. 

The practice of pranayama involves breath control and helps train the mind for meditation. During this unit students will be exposed to pranayama philosophy, foundational pranayama techniques, including Ujjayi, Nadi Shodhana, Khapalabhati, Bhastrika, Agni Sara and Brahmari. Students will explore incorporating pranayama into their teaching and design an asana and pranayama practice with a goal in mind related to mental wellbeing.

Module 3: Manomaya Kosha (The Emotional Body)

The third layer according to the Kosha model is the emotional body. In this module of the 300 Hour Advanced Yoga Teacher Training, we will bring focus to emotional activity and patterns. We will study the philosophy of pratyahara (sensory withdrawal), dharana (concentration) and dhyana (meditation). Students will learn about samadhi and how to raise individual consciousness. Students will learn introductory coaching techniques,  such as how to hold space for a group, listen nonjudgementall y, and ask powerful questions.We will study Samskaras, habits and trauma. We will take a look at Vikalpas and the five reasons why beliefs can be so powerful. We will look at subconscious beliefs and how we can reprogram and  transform limiting beliefs. Students will learn how to teach several different styles of meditation, including guided visualizations, metta meditations (loving kindness), yoga nidra, mindfulness meditations and body scan meditations. Students will practice teach a session including asana, pranayama and meditation.

The next online Yoga & Mental Health Modules 1 - 3 will start June 10th.

Group A: 8pm-9pm EST Sunday Nights (8am-9am Monday Mornings Bali, AWST)

Module 4: The Vijnanamaya Kosha (The Wisdom Body)

The Vijnanamaya Kosha is the Wisdom Body. “This is the path of the intellect in which you are advised to study spiritual truths, contemplate them deeply, and finally incorporate them into the very core of your personality.” - Linda Jonsen 

Studies have shown that a regular study of the philosophy of yoga can be more beneficial than an asana practice alone in improving mental health. 300 Hour Yoga Teacher Trainers will do an in-depth study of Pantajali’s yoga sutras. Students will spend each week contemplating  on a specific sutra or aspect of yoga philosophy, and join in a practice and discussion revolving around each Sutra.

Stay tuned to find out when you can start the next online yoga sutra study.

You can also sign up and do the classes on demand, at any time, here.

Module 5: The Anandamaya Kosha (The Bliss Body)

50 Hours - Yoga & Entrepreneurship Module

The anadamaya kosha is the bliss body. This is the moment in which all other aspects of the self dissolve, and we’re left with a feeling of joy, wholeness, oneness, integration, or bliss. 

During this module, this will take place over the course of six months. You'll meet weekly with a group and discuss entrepreneurship of yoga - how to take your career to the next level. Discover your unique gift, develop offerings that speak to unique clients, learn how to market and launch a program to build your business. As part of the yoga and entrepreneurship module, you'll get one-on-one sessions with Alex every two weeks on zoom over a six month period, to help build your business and have follow up.

The final project of the course will be to draw upon and integrate everything learned to create a program that can serve and benefit your community in the realm of yoga and mental health. This could involve a workshop series, a sequence of classes on a specific subject, a podcast, or any kind of creative project that you are passionate about to showcase what you learned.

You will also be paired with a 200 Hour Yoga Teacher Training student over the course of the year, and have an opportunity to mentor them. This can look like: attending their practice teaching sessions and helping them integrate course material.


  • Advanced Asana, Pranayama and Meditation: More complex postures, breathwork practices, meditations and variations.

  • Advanced Anatomy and Physiology: Detailed study of body mechanics, injury prevention, and therapeutic applications of yoga.

  • In-Depth Yoga Philosophy: Do a deep exploration of Patanjali's Yoga Sutras.

  • Specialized Teaching Methodologies: Techniques for teaching specific populations (e.g., prenatal, seniors, athletes) and styles (e.g., restorative, yin, vinyasa).

  • Practicum and Mentorship: More opportunities for teaching practice, often including feedback from experienced mentors.


  • Deepens personal practice and understanding of yoga.

  • Enhances teaching skills and ability to work with a variety of students.

  • May open up opportunities for teaching in more specialized or advanced settings.

  • Often required for those seeking to train future yoga teachers (to become a 500 RYT).

Benefits of Advanced Teacher Training

  1. Expertise Development:

- Gain a more profound understanding of yoga practices, which can make your classes more insightful and impactful.

2. Specialization:

- Learn to tailor your teaching to specific groups (e.g., therapeutic yoga, advanced practitioners, children).

3. Career Advancement:

- Higher qualifications can lead to better teaching opportunities, such as working in yoga studios, fitness centers, or starting your own yoga business.

4. Personal Growth:

- The advanced training often leads to significant personal transformation and a deeper connection to the yoga community.

5. Professional Network:

- Connect with experienced teachers and fellow students, building a supportive network for future collaborations and growth.

While the 200 Hour training provides the essential skills needed to start teaching, the 300 Hour training offers advanced knowledge and specialization that can significantly enhance both your personal practice and professional capabilities as a yoga instructor.