NERVOUS SYSTEM REGULATION
YOGA TEACHER TRAINING IMMERSION & RETREAT
Virtual September 3 - 7, 2025
Option: Playa Negra, Costa Rica September 10 - 17, 2025
Virtual September 18 - 30
Yin Yoga, Meditation, Restorative Yoga, Yoga Nidra, Breath-work.
September is a beautiful bridge between the heat and high energy of summer and the grounding, introspective months of autumn
— making it the perfect time to reset and regulate your nervous system. In Ayurveda, this transition marks the shift from the fiery Pitta season to the lighter, airier qualities of Vata. If left unchecked, this seasonal change can aggravate feelings of restlessness, anxiety, and overwhelm. By consciously slowing down, nourishing your body with warm, grounding foods, and establishing calming daily rituals, you help your nervous system adapt smoothly to nature’s changing rhythms.
Traditional Chinese Medicine echoes this wisdom: September aligns with the Late Summer or early Metal Element phase, encouraging us to release what no longer serves us and strengthen our inner resilience. Practices like breathwork, restorative yoga, and mindful self-reflection support the lungs and large intestine — organs associated with letting go and receiving inspiration. By attuning to this seasonal energy, you create spaciousness within your body and mind, regulate stress, and lay a stable foundation for the cooler months ahead.
This schedule is designed to feel easeful, flexible, and deeply supportive of your lifestyle — no stress, just flow. Every session is recorded and yours to keep for lifetime access, so you can revisit your favorite teachings anytime you need inspiration or a reset. You’ll begin virtually from September 3–7, 2025, grounding yourself from the comfort of your own space. Then, if you’re ready to fully immerse, you have the beautiful option to join us in breathtaking Playa Negra, Costa Rica from September 10–17 — connecting face-to-face with nature, community, and your own inner peace. Can’t make the trip? No worries — you’ll close out your journey with another nourishing virtual segment from September 18–30. This blend of accessible online learning and the possibility of an unforgettable in-person retreat lets you create a rhythm that feels just right for you.
Discover A New Path
Are you ready to deepen your practice, expand your teaching toolkit, and hold space for true healing? This transformative hybrid Yoga Teacher Training is designed for yoga teachers and devoted practitioners who feel called to specialize in the restorative and meditative limbs of yoga—Yin Yoga, Restorative Yoga, Yoga Nidra, Meditation, and Breathwork. This training goes beyond physical postures to explore the art and science of nervous system regulation, emotional balance, and deep inner stillness.
Each day blends embodied practice, scientific insight, and spiritual reflection, offering an in-depth exploration of how stillness-based practices help calm the mind, restore the body, and rewire stress patterns. You’ll learn how to create and guide classes that activate the parasympathetic nervous system—supporting better sleep, reducing anxiety, easing trauma responses, and promoting long-term resilience and wellbeing. Through daily movement and breathwork, hands-on teaching labs, anatomy and philosophy sessions, and guided script development, you’ll gain the skills to teach from a place of wisdom, presence, and purpose.
This training is for Aspiring Teachers,
Experienced Instructors & Dedicated Students
This training is designed for those who feel called to go deeper—whether you're an aspiring yoga teacher, a current instructor seeking to expand your offerings, or a dedicated student longing to enrich your personal practice. More than just learning how to teach, this program invites you to explore the healing depth of Yin Yoga, Restorative Yoga, Yoga Nidra, and Meditation. You’ll gain practical tools, embodied wisdom, and a grounded understanding of nervous system-based practices to guide others into states of rest, renewal, and inner awareness. Whether you're beginning your teaching journey or refining your path, this 200-hour certification offers transformation for both self and service.
Hybrid - With In Costa Rica Option
Schedule
🌿 Virtual Yoga & Wellness Immersion
Dates: September 3–7 & September 18-30
Online — all sessions recorded for lifetime access
8:00 – 9:30 AM — Morning Practice
Gentle Yoga, Breathwork & Meditation
Settle your nervous system and align your energy for the day ahead.
10:00 – 11:00 AM — Wisdom Talk & Group Sharing Circle
Explore Ayurveda & TCM insights for seasonal transition, plus live Q&A.
12:30 – 1:30 PM — Nourishment Break & Self-Guided Reflection
Time to integrate, journal, and enjoy a grounding meal.
2:00 – 3:30 PM — Workshop & Practice Lab
Deep dive into yoga philosophy, mindful movement, or guided self-care rituals.
3:30 – 6:00 PM — Nourishment Break & Self-Guided Reflection
Time to integrate, journal, and enjoy a grounding meal & catch Sunset if you are in Costa Rica.
6:00 – 7:30 PM — Evening Wind Down Practice & Closing Circle
Prepare your body for a resetful sleep with a rejuvenating practice. Reflect, share wins, and set intentions for the next day.
All times listed in local Costa Rica time (GMT-6). Come live or enjoy the recordings at your own pace. You get to choose what feels supportive for you!
🌿 In Costa Rica
September 10-17
September 10
Arrival group dinner at Cafe Playa Negra at 7pm
September 11 - 15
530am Rise & Shine Practice
800am Breakfast at Cafe Playa Negra
1000am Daily Practice at Playa Negra Yoga
1230pm Lunch Break
230pm Theory at Playa Negra Yoga Studio *
430pm Partner study & sunset break *
600pm Closing Practice
September 7
The full moon marks a powerful time of illumination, release, and renewal. On this day, our practices will be thoughtfully themed to align with the energy of the full moon—offering space to reflect, let go of what no longer serves, and create clarity for what’s ahead. Through a combination of yin, restorative yoga, breathwork, and guided intention setting, we’ll harness this potent lunar energy to support emotional balance, inner connection, and transformation.
September 16
530am Rise & Shine Practice
800am Breakfast at Cafe Playa Negra
1000am Practice at Playa Negra Yoga Studio
1230pm Lunch Break
230pm Theory at Playa Negra Yoga Studio *
430pm Partner study & sunset break *
600pm Closing group dinner at Cafe Playa
September 17
800am Breakfast at Cafe Playa Negra
1100am Departure
Rise & Shine Practice
Our morning meditation walk to the beach for sunrise. Once at the beach, we will do some gentle movement, breath work, meditation & contemplation. Bring your journal and pen, you will get your morning journal assignment & discussion topic here.
Closing Practice
This will be held at Playa Negra Yoga and will be a combination of yin yoga, restorative yoga & yoga nidra
Daily Practice at Playa Negra Yoga Studio
This 2.5-hour practice consistently includes mantra chanting, along with a rotating blend of Yin Yoga, Restorative Yoga, and Yoga Nidra.
* For teachers in training only.
What's Included in your Hybrid 200 Hour Teacher Certification
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Your 200 Hours of training
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Upon completion your 200 Hour Certificate
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Lifetime access to your Program Material
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Your printed manual
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Daily meals at Cafe Playa Negra starting September 10 - 17, special dietary needs can be met
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Your opening dinner at Cafe Playa Negra on September 10
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Your celebatory closing dinner at Cafe Playa Negra on September 16
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Your Playa Negra Yoga Swag Bag with some little presents for you to enjoy
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30 sequence templates
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20 meditation templates
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10 breath work templates
Meal, Accommodation & Tution
September 10 - 17
Accommodation & Meals
Add on 8 nights accommodations as the newly renovated Cafe Playa Negra & Hotel, only 7 minutes walking to the beach and only steps away from Playa Negra Yoga, with 3 deliscious meals per day. Special dietary requirements can be met.
Single Room $3,540 per person
Double Room $2,245 per person
Single Suite $3,680 per person
Double Suite $2,450 per person
You can also book your own accommodations. To assist you, here is a link to some of the accommodations in the surrounding area.
Virtual Only
September 3 - 30, 2025
WHAT'S INCLUDED
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Your 200 Hours of training
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Upon completion your 200 Hour Certificate
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Lifetime access to your Program Material
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Zoom Access to attend Live Classes
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Lifetime access to all class recordings
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Your printable PDF manual
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Your Playa Negra Yoga Swag Bag with some little presents for you to enjoy; mailed to you
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30 sequence templates
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20 meditation templates
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10 breath work templates
INVESTMENT: $1,925 USD
200 Hour Nervous System Yoga
Program Curriculum
Specialization: Yin Yoga, Restorative Yoga, Yoga Nidra, Meditation
Core Focus Areas: Nervous System Regulation, Yoga Anatomy, Yoga Philosophy, Pranayama, Yoga History
Delivery: In-person & hybrid model
Certification: 200-Hour International Yoga Alliance Accredited
Module 1: Foundations of Stillness-Based Yoga
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Principles and key distinctions: Yin, Restorative, Yoga Nidra, and Meditation
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The role of stillness and introspection in modern yoga
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Understanding the subtle body: koshas, prana, chakras, and nadis
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Introduction to nervous system-based teaching and trauma sensitivity
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Setting intentions: the role of Sankalpa and spiritual inquiry
Module 2: Anatomy and Physiology for Passive Practices
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Functional anatomy for Yin and Restorative postures
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Connective tissue, fascia, and skeletal variation
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Nervous system anatomy: vagus nerve, brain-body connection, polyvagal theory
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Understanding the breath and respiratory system
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Contraindications and physical considerations in stillness-based yoga
Module 3: Nervous System Regulation and Somatic Awareness
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The physiology of stress, trauma, and relaxation
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Sympathetic vs. parasympathetic states in yoga
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Somatic approaches to grounding and emotional processing
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Breath as a tool for nervous system balance
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Creating safe, inclusive, and trauma-informed spaces
Module 4: Yin Yoga Methodology and Teaching
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Pose breakdowns, variations, and modifications
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Meridian theory and energy flow in Yin Yoga
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Sequencing for joints, organs, and emotional balance
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Holding space: timing, silence, and verbal cues
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Adjustments, use of props, and hands-off teaching principles
Module 5: Restorative Yoga Methodology and Teaching
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Therapeutic benefits and the science of rest
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Restorative posture setup, prop usage, and support techniques
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Sequencing for emotional regulation, anxiety, fatigue, and burnout
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Breath awareness and meditation integration
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The art of slowing down: tone, presence, and pacing
Module 6: Yoga Nidra and Meditation
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History and development of Yoga Nidra practices
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Step-by-step structure of a Yoga Nidra session
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Understanding the subconscious mind and neuroplasticity
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Writing and delivering guided scripts
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Meditation techniques: mindfulness, breath-focused, mantra, and visualization
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Cultivating presence and awareness through stillness
Module 7: Yoga Philosophy, History, and Ethics
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Foundations of yoga philosophy: The Yoga Sutras, Bhagavad Gita, and Upanishads
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Eight Limbs of Yoga and their application to meditative practices
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The evolution of modern yoga and therapeutic lineages
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Yamas and Niyamas in the context of stillness and teaching ethics
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Ethics of teaching: trauma-informed, inclusive, and responsible leadership
Module 8: Pranayama and Breath-work
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Foundations of breath awareness and control
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Techniques for calming, energizing, and balancing the nervous system
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Teaching breathwork safely in slow-paced classes
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Integrating breath into Yin, Restorative, and Yoga Nidra practices
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Breath and emotional resilience
Module 9: Teaching Practicum and Integration
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Practice teaching: Yin, Restorative, Yoga Nidra, and Meditation
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Peer feedback and instructor evaluation
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Building themed sequences and intentional class planning
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Voice, presence, and language refinement
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Integrating philosophy and nervous system principles into teaching
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Capstone: lead a 60-minute final teaching session
Graduation Requirements
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Full attendance of all hours, if you watch recordings you must submit a Class Completion Form
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Completion of written assignments and journaling reflections through Virtual Prana
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Completion of Teaching Assignments
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Participation in group sharing and integration sessions
Hour Breakdown
80.5 Contact hours in Costa Rica
30 Hour Practice Analysis
20 Hour Lecture Series & Reflective Assignments
53.5 Virtual Presentations
8 Hours of Practice Teaching & Personalized Feedback
8 Hours of Self-Study Integration
Travel Info
Arrival Airport:
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Fly into Liberia International Airport (LIR), also known as Daniel Oduber Quirós International Airport, located in Guanacaste Province.
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A convenient gateway to Costa Rica’s Pacific coast, national parks, and top beach destinations.
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Airport Shuttle Service:
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We’ll help arrange your airport transportation—offering safe, reliable, and cost-effective shuttle options.
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Choose between shared or private transfers based on your preference and budget.
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We coordinate with trusted local operators to ensure smooth pickups and drop-offs.
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What to Pack for Costa Rica:
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Lightweight, breathable clothing – it’s tropical!
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Swimsuits and sun protection (hat, sunscreen, sunglasses)
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Comfortable walking/hiking shoes
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Rain jacket or poncho – especially during green season (May–November)
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Bug spray (mosquito repellent)
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Reusable water bottle
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Travel documents: Passport, flight info, travel insurance, vaccination proof (if required)
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Optional: Waterproof phone case, dry bag, binoculars for wildlife watching
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Helpful Tips:
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Currency: Costa Rican Colón (CRC) – U.S. dollars are accepted, and credit card.
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Language: Spanish is the official language, but English is spoken in many tourist areas.
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Electrical outlets: Standard 110V (same as U.S. & Canada)
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Time Zone: Central Standard Time (no daylight savings)
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