GET ON THE WAITLIST FOR
200hr Hatha Yoga Teacher Training
September 2025 - June 2026
This comprehensive training develops your own personal yoga practice and lifestyle so that you can create and deliver impactful class sequences as a certified Hatha Yoga teacher.
Registration Opens May 2025
Join the waitlist to be the first to know when registration opens!
200hr Hatha Yoga Teacher Training Program
Part-time Weekday, In-Person Training in Ottawa
Our life-changing program is a right fit if you are:
- interested in understanding the key fundamentals of classical Hatha Yoga in order to develop your own personal practice
- planning to teach Hatha Yoga and want to develop your mindset, teaching skillset and business acumen so that you can share your passion with your community
- seeking proper certification in Hatha Yoga with a recognized Yoga Alliance approved program and an experienced lead trainer (E-RYT 500) who is immersed in the teachings
- interested in reviewing your lifestyle and integrating health-promoting habits for a transformational way of being
- ready to live your best life and inspire others to do so as well!
"Halfway through that first class, I suddenly knew I'd found my place.
History & Philosophy
- An overview of the history, philosophy, and evolution of Yoga
- Core yogic principles for living a fulfilling and balanced life
- The definition of yoga, AUM, Hatha yoga and many other key terms of yoga
- The 8 Limbs of Yoga through the study of Patanjali Sutras
- Understand the relationship between
asana (poses), pranayama (breath techniques) and meditation - Key themes of the yogic texts: Bhagavad Gita, Upanishads, Hatha Yoga
Pradipika - How yoga philosophy relates to
practice through your self-reflection of the Yamas and Niyamas
Anatomy & Physiology
- The ‘fight, flight, freeze’ stress
response, vagal theory and overall mind-body connection - Anatomy for Yogis (cellular structure, the spine, Musculoskeletal system, Nervous system, Circulatory system, Respiratory system, Immune system, Endocrine system, Digestive system, Urinary system, Reproductive system)
- How to identify the major bones, joints, muscles and types of muscle contraction involved in yoga poses and breathing
- An introductory overview of the Anatomy Trains model of fascial lines (Tom Myers)
Yoga Anatomy
- Yogic anatomy and physiology (koshas, kundalini, prana, vayus, nadis, chakras)
- Breathing techniques (pranayama) and the use of breath on anatomy and subtle body
- How to practice and teach pranayama techniques such as Long Deep Breathing, Ujjayi, Nadi Shodhana,
Kapalabhati, and more - The application of bandhas (energy locks) to affect subtle energy
- How to use mudras (hand positions) to channel energy
- How to assess your own energetic needs and apply appropriate techniques
Yoga Asana (Poses)
- How to practice and teach over 50 poses, plus warmups, and Sun Salutation A,B,C
- The names of the above poses in English and the pronunciation in Sanskrit
- How to practice and teach each pose safely by providing alignment cues and integrating movement with breath
- How to use props to make poses more accessible to differently abled bodies
- The proper alignment principles of poses, contraindications and how to prevent injuries
- How to categorize poses into the key asana groups
- How to analyze poses to understand their anatomical and energetic benefits
- How to assess your own body's alignment needs and those of your class attendees
Meditation
- How to explain the purpose and benefits of meditation
- How to setup and prepare for meditation
- The use of breath, eye focus and mudras for meditation
- How to practice a variety of meditations using silence, with and without mantra, tratakum (gazing at an object), and with a mala
- How to develop your own meditation practice
- How to effectively teach meditation
- How to chant a variety of mantras, the purpose and benefits of mantra and sound for your body, mind and spirit
Teaching Methodology
- How to create a welcoming, sacred space for your class
- Understand the different ways in which people learn in class in order to draw from various teaching methodologies
- The art of sequencing a yoga class in order to create a safe, effective and balanced class plan
- How to create class themes
- How to sequence your class for the style you want to teach - Gentle, Beginners, Power, Vinyasa, Hot - and to the audience you have in mind
- How to use verbal and visual cueing when teaching
- How to make effective use of music and sound to match the pace of your class and intention of each phase
- How to manage your class from beginning to end
- How to teach with your authentic voice
Personal Development & Self Care
- The importance of developing a daily personal yoga practice for self-assessment and customizing your plan and goals
- Self-reflection and tools for personal growth using journaling, inquiry assignments, and integrating the Yamas & Niyamas of yoga limbs
- How to apply Ayurvedic principles for living according to your dosha (constitution) with diet and with daily and seasonal self-care techniques such as massage, herbs, and relaxation
- How to incorporate a plant-based diet to purify your body and mind, in order to support your yoga practice and integrate yoga philosophy (this includes meal planning and prep, dietician prepared recipes, food tasting, tools, videos, medical supported evidence relating food choices and chronic health issues)
Professional Development
- How yoga Sutras relate to ethics of your
practice and teaching professionally - The standard of professionalism as put forth by Yoga Alliance for Ethical Commitment
- How to determine your type of business
- How to identify your niche and ideal client
- How to create your message to your ideal client
- How to market and promote your classes
- How to setup the legal and administrative aspects such as liability insurance, waivers and invoicing
- How to determine your teaching venue and supply props for your class
- The value of staying connected with your peers and trainer for momentum, support and for continuing education
Practice Teaching
- Build off your experience of teaching your classmates the various components of a class: opening with AUM, warmups, pranayama, individual yoga poses, relaxation, meditation and closing with mantra
- Draw from your experience of hosting your own 'friends & family' practicum class
- Learn from your final practicum teaching experience of demonstrating the sequence that you created
- How to build and access a library of class sequences available online
- How to use the feedback and suggestions from your mentor and peers
- How to keep honing your skills with your accountability partner, peers and mentor
It's All in the Details...
This program will offer you a deeper understanding of this ancient practice, and give you many tools you can use on your mat and in your life!
- Become a mindful and confident Hatha Yoga Practitioner & Teacher with this comprehensive yoga training program
- Receive your certification to qualify for a 200hr RYT (Registered Yoga Teacher) designation with Yoga Alliance, enabling you to teach anywhere in the world
- Train with our award-winning studio
- Enjoy a low student to teacher ratio that will promote more individual attention and personal development
- Learn at a comfortable pace with this 1 day a week program spread over 23 weeks (keep your weekends free!)
- Gain knowledge from our lead trainer, an expert in their field and over 15 years of experience in health & wellness
- Receive an official Tuition and Enrolment Certificate (T2202) for Tuition and Education Tax Credits for personal or business tax
Namaste!
My name is Navjit Kaur, and I'm the Lead Trainer (E-RYT 500) and creator of this program. I've had the honour of training people like you to become a yoga teacher since 2012.
My approach in this training is to provide you with the necessary experience of being a student of yoga first, to develop your personal yoga practice at home, so that you can then authentically teach from what you know, and understand the essence of yoga by going your own wins and challenges both on the mat and off.
I'm a mom, wife, Professional Engineer and Yogipreneur, so I understand what it's like to be pulled in so many directions, and is why I love sharing how these ancient yoga philosophy and techniques help you to deal with modern day issues relating to stress, health and relationships.
My students describe me as having a great sense of humour, as being approachable, caring, inspiring, an effective communicator, and super organized. My goal is to make this program accessible to varying fitness levels, to provide introspection and growth, an opportunity for you to heal, and be challenged to excel through your perceived blocks.
I'm also certified as a Food For Life Cooking Instructor, by the Physician's Committee for Responsible Medicine (PCRM), and integrate into the program how plant-based diets can help to prevent and reverse illness. You'll learn many self-care techniques in this program to decrease inflammation and pain from your body so that you can move with more ease and flexibility.
Since 2005, I've taught well over 5000 hours and continue to deepen my own personal practice and the art of teaching by taking continuing education.
Your journey within begins with taking this first step and I look forward to welcoming you on this path!
Navjit Kaur
Certifications
Training Schedule
September 2025 - June 2026
The training program takes place on Thursdays, so you can keep our weekends free! In September and June, the program will be weekly on Thursdays and for the rest of the months it will be held every other week on Thursdays.
This schedule format allows you learn at a comfortable pace, and provides more time to assimilate the theory, put it into personal practice and come prepared for the next day of training with your questions and observations.
The daily schedule will be presentations on philosophy, history, anatomy, poses and include guided practices, demonstrations, hands-on teaching and partner/group work.
Training Time & Day:
9:00am - 5:00pm, Thursdays
Daily Schedule:
| 9:00am-10:30am | Yoga Practice |
| 10:30am-11:00am | Break |
| 11:00am - 12:30pm | Lecture/Activity/Discussion |
| 12:30pm - 1:30pm | Lunch Break |
| 1:30pm - 3:00pm | Lecture/Activity/Discussion |
| 3:00pm-3:15pm | Break |
| 3:15pm - 5:00pm | Lecture/Activity/Discussion |
Training Dates: Total of 23 days
2025
- To be announced
2026
- To be announced
| Day 1 | Welcome & Intro to Yoga Fundamentals |
| Day 2 | History & Philosophy of Yoga |
| Day 3 | Yoga Anatomy - Koshas, Prana, Nadis, Chakras, Mudras, OM |
| Day 4 | Ayurveda - Food as Medicine |
| Day 5 | Ayurveda - Doshas, Daily & Seasonal Routines |
| Day 6 | Intro to Anatomy - Skeletal System (Bones, Joints, Spine) |
| Day 7 | Anatomy - Nervous System |
| Day 8 | Anatomy - Muscular System |
| Day 9 | Intro to Teaching Asanas (Postures) & Sequencing |
| Day 10 | Teaching Seated Postures |
| Day 11 | Teaching Table Postures |
| Day 12 | Teaching Prone, Supine & Arm Balancing Postures |
| Day 13 | Teaching Standing Postures |
| Day 14 | Overview of Sun Salutation - Classical |
| Day 15 | Overview of Sun Salutation A |
| Day 16 | Overview of Sun Salutation B |
| Day 17 | Meditation - Silent, Chanting, Focus on Object, Mala |
| Day 18 | Intro to Chakras |
| Day 19 | Overview of Patanjali Sutras |
| Day 20 | Overview of Bhagavad Gita |
| Day 21 | Business of Yoga |
| Day 22 | Exam / Art Project |
| Day 23 | Code of Ethics, Graduation |
Note: Exact timing of content and delivery may vary from shown
Certification Requirements for Graduation
- Full attendance of all in-person training dates (up to 10% of the program can be missed due to travel or illness; otherwise, absence exceeding this allowable time will have to be made up and there may be an extra fee)
- Successful completion of quizzes and homework assignments
- Yoga class practicum taught to family and friends
- Yoga class practicum taught to peers in the training
- 70% pass or above on the final exam
What's Included in Our 200hr Hatha Yoga Teacher Training
In this unique training you receive:
- a course manual and all carefully curated books on anatomy, philosophy and poses that you'll need as resources for your yoga journey
- recap quizzes after each module to ensure that you have understood the material and content
- access to your own Google Classroom account to submit your homework assignments and read teacher feedback
- access to music playlists and artist recommendations to build your music repertoire for teaching yoga
- knowledge of tools to build your yoga class sequence and scripts
- personalized attention in this low student to teacher ratio (10:1) class environment
- experienced training from an instructor who has followed a yoga lifestyle for over 15 years
- online office hours with your instructor to ask your questions and to get feedback
- peer accountability groups
- an understanding of how to teach as your authentic self
Bonus #1: Lunches Included
Yes, that's right! Let us take care of you - no need to figure out what to pack for lunch. That's 23 lunches taken care of!
- Enjoy whole food, plant-based meals
- Includes recipes for each meal
- Experience a broad range of cuisine from around the world
Have some food allergies? Mention it on the in-take form and we can accommodate
Bonus #2: Lifetime Access
You will have lifetime access to our invaluable training membership site, where you can view these incredible resources:
- Recordings of yoga class sessions
- Yoga class sequence pdfs
- Recordings of how to teach individual yoga poses and warmups
- Review of some course content
- Recordings of office hours
- Quizzes
- Module summaries
- Homework assignments
- Music playlists
- Recommended tools and resources
Bonus #3: Yoga Self-Care Kit
You'll be learning yogic self-care routines in this training, so we've included these essential body-mind goodies for you:
- a natural bristle body brush
- an ayurvedic blend massage oil
- an ayurvedic spice blend
- a meditation mala
Bonus #4: Trainee Discounts
Get 15% off all items* in our store, while you're a trainee in this program!
Stock up your yoga practice space with:
- yoga accessories (mats, blocks, bolsters, cushions, blankets, eye pillows, etc)
- books, CDs, diffusers, candles, artwork
- ayurvedic products (oils, spice blends, herbs)
- massage tools (*except MELT products)
Bonus #5: Yoga & Tea Swag Bag
Time to represent! Receive these awesome branded items:
- Y&T tote bag
- Y&T travel mug (hot/cold)
- Y&T pen
- and a complimentary 20 Flexible Class Pass!
Aside from the time spent in-person on the training days, we suggest budgeting 8-10 hours a week towards practicing yoga, homework, and reading. This ensures you get the most out of all the
program has to offer and to experience a transformation both physically and mentally.
A typical week might include:
- 30-60 minutes of at-home daily yoga practice
- 1-2 hours of assigned reading
- Homework and journaling
Participants are expected to review the material and practice at home in the time between training days, so that questions and observations can be discussed in the following training day.
This program is the perfect fit for you whether you’re just getting started with yoga, or if you’ve been at it for a while.
Everyone is coming to this program with a different background. The most important thing--more than time or years spent practicing -- is your passion, dedication and commitment to your own personal practice and learning. We welcome you regardless of your level and ability, as long as you are passionate about deepening your understanding of Hatha yoga and how to apply this knowledge to everyday life. If that’s you, this training will be a deeply enriching experience.
Yes, this training is still valuable for you. You can take this training for personal reasons and to deepen your yogi knowledge. However, you may not plan on teaching but in this program in order to show your comprehension of the material you will be asked to demonstrate and teach to your peers, and friends/family. This will deepen your understanding of yoga, put it to practice and in the process of teaching others it forces you to frame your knowledge in your own words - that's when true mastery and understanding of a topic occurs.
Although you may not plan on teaching, your full participation in this program is expected and will require you to teach practicums and include your involvement in all topics covered.
Yes, it is possible and we ask that you always check first with your healthcare provider and reach out to us prior to enrolling to ensure that we can accommodate your injury or health condition. We’ve had students with different abilities and challenges take this training with great success.
A place to practice yoga at home, ideally a dedicated room or space.
In terms of props:
- At a minimum, you will need a good quality yoga mat, suggested thickness to be 6mm to 1/4 inch.
- You will have access at the studio to other props like blocks, blankets, cushions, bolsters, straps and more to determine what you prefer to use for personal practice and how to use them with clients.
- You can use your trainee discount to purchase additional props for personal use from our store.
In terms of technology:
- For accessing the training membership site online, you will need a computer and fast, reliable internet.
- Homework and quizzes must be submitted online
- Basic proficiency with using the internet is required
In terms of language:
- Proficiency with speaking, reading and writing in English, as all instruction and the final
exam is given in English.
Yes, this program has been approved by Yoga Alliance, an international association governing high quality, safe, accessible, and equitable teaching of yoga. Yoga & Tea Studio is a recognized as a Yoga Alliance 200-Hour Registered Yoga School (RYS 200). When you graduate from our training, you then qualify to register yourself with Yoga Alliance and receive the RYT-200 credentials. These credentials are recognized internationally, making it easier to obtain insurance and job opportunities any where in the world.
Yes! You can obtain insurance to teach private clients, corporate, gyms, studios, and even start an online yoga business.
Our graduates go on to teach at:
- Gyms and fitness centers
- Yoga Studios
- Universities
- Senior Centers
- Churches
- Corporations
Our curriculum is based on what Yoga Alliance sets forth as guidelines, and what makes it unique is our lead trainer, Navjit Kaur, and her 15+ years of study of yoga, meditation, wellness, and teacher training experience. This training expands on elements established by Yoga Alliance, with a focus on establishing a solid foundation on the philosophy and intention of yoga coupled with a modern perspective to sharing these ancient teachings so that yoga becomes a lifestyle.
This program continuously evolves by including the latest and best of publications and tools to facilitate your learning, implementation and teaching yoga. Also it includes an online component with the library of recordings and resources available to you for revisiting material and as a lifetime reference.
The delivery of this program is to address you as a whole being, which means focusing on your mind, body and spirit, to truly embody the essence of what it means to practice yoga. You are developed as a student of yoga first, and then that experience shapes you to become a teacher of yoga.
With the convenience of provided lunches each day, a smaller class size to foster an intimate and caring community, experienced trainers and the use of current technologies, you can see how this program will accelerate your journey of transformation.
Yes, when you enroll in this training program, you have lifetime access! That means that ALL of the available online content such as the class recordings, pose demonstrations, and other resources will be accessible whenever you want to revisit the content.
(Because hearing, seeing and doing what's taught in the lessons repeatedly is what helps to retain that information!)
Yes! The physical practice of yoga is just one aspect of it and this program also covers pranayama (breathwork), meditation, relationship with one's self and the world, daily and seasonal routines for self-care, personal reflections and how to discover contentment in your life.
Many graduates tell us they gain clarity on various aspects of their life as they move through this program. A yoga teacher training is by nature a transformational experience - it meets you where you're at and takes you where you need to go. If you’re feeling stuck or need change in any area of your life, this training is an opportunity to develop self-awareness, intuition and use the tools of yoga, the support of your peer group and guidance of the trainers to help you proceed through your challenge.
Absolutely! Yoga is not a religious practice but can be defined as a spiritual practice which unites the body, mind and spirit. It is an ancient philosophy and physical practice that does not interfere
with any religious beliefs and we welcome questions if contradictions or belief conflicts arise. Whatever your belief system is, this training will help you to deepen your experience of spirituality. Due to the fact that yoga originated from India, you will learn about its origins, history and practices from that context so as to keep the teachings of yoga as pure, intact and effective in its original form.
This training is offered on a yearly basis, so if the current schedule does not work for you, then join the email list at the bottom of this page to be contacted with future dates.
Enrollment in this program (full payment or payment plan) is non-refundable.
You may defer enrollment to a future training, as long as you notify us up to 30 days prior to the start date of the training program.
If you need to defer, once enrollment closes or the training is already underway, to the next available training program your rate to join the future program will be 50% of its tuition fee.
We understand that life happens and unforeseen circumstances can disrupt every good intention to attend every training day. As per the absence policy laid out by Yoga Alliance, you can miss up to 10% of the training program, which in this schedule amounts to 3 days.
If you miss more than 3 days, you may be required to schedule make-up time with the trainer at their discretion. Any make-up time will be charged extra at their rate for private sessions.
If you miss any training days, you are still responsible for catching up on missed material and submitting assignments. You can reach out to your peers for support and make use of the online office hours for questions.
Yes! There are some info sessions and studio tours scheduled for your to attend in-person or online via Zoom. If you would like to attend, sign up for one of the dates shown below on this page. If the dates do not work for you, schedule a call with us below to book a convenient time to discuss the program.
To be notified of upcoming info session dates and future training dates, scroll to the bottom of this page to submit your email to our email list.