We ground you in yoga philosophy and support your knowledge of postural alignment, muscular action and biomechanics. We create a safe supportive environment in which you can find your unique voice and gift as a yoga teacher.   Our trainings emphasize vinyasa flow yoga with attention to detailed postural alignment for a well-informed and healing practice. The Yoga Lab’s Yoga Teacher Training and Immersion courses are taught by Ulla Lundgren (E-RYT 500), Aleta Adams (E-RYT 200), and Rebecca Bell (RYT 200).   The Yoga Lab is a Registered Yoga School through Yoga Alliance.

“Atha yoga anushasanam… Now begins the practice of yoga.” ~ YOGA SUTRAS


This foundation program systematically deepens your experience and understanding of the philosophical roots and diverse practices of classical yoga traditions. All aspects of yoga are taught as a physical and spiritual discipline, uniting body, breath and mind. Skills will be developed to enable you to teach a beginning yoga class in the three areas of pranayama (classical breathing practices), meditation and asana (postures). Through the interactive nature of the program you build a supportive network, learning from one another as well as from our experienced teachers.


We require that applicants have 2 years of regular yoga practice under their belts to join our program OR the applicant must commit to start practicing a minimum of 3 times per week at The Yoga Lab from a specified start date to when the training begins. Our teacher training is for practitioners of all ages and abilities and includes unlimited yoga classes at The Yoga Lab for the duration of the program.


The following 2 modules plus assignments make up The Yoga Lab’s 200 Hour Yoga Teacher Training. Our teacher training meets the Yoga Alliance’s 200-hour teacher training requirements. Upon completion of training and assignments, the apprentice can apply to become a Registered Yoga Teacher through Yoga Alliance.


  • Attunement to intention/sankalpa
  • Introduction to Yoga Philosophy & Mythology
  • Foundation & General Form of Level 1 Asana/ poses that are recommended to teach your students within their first year of learning
  • Biomechanics & alignment principles
  • Foundations of pranayama and meditation
  • The three main schools of yoga philosophy (overview)
  • Mantra
  • Bandhas in asana
  • How/when to use props and modifications in asana
  • Finding your voice/speaking from your roots
  • Accessing authentic strengths
  • Yogic Anatomy
  • Three Margas/paths of Yoga, Karma, Jnana & Bhakti
  • Overview of non-dual Shaiva/Shakta Schools of Yoga/Teachings
  • Level 2 Asana
  • Sequencing for All Levels
  • Intro to teaching with themes
  • Effective verbal cues
  • Peer teaching with one partner and in groups


  • Deepening studentship / dedication to intention, personal practice, and self-reflection
  • Yoga Sutras: 4 Padas & 8 Limbs of Yoga
  • The Kleshas from a Tantric perspective
  • Intermediate biomechanics in asana & refined alignment awareness
  • Creating 60-90 minute weekly classes
  • Principles of Vinyasa such as rhythm, cadence, breath, bandhas and drishti
  • Intro to teaching restorative yoga
  • Modifying for & teaching pre & post natal yoga within your class
  • Teaching yoga to elderly students
  • The business of teaching yoga, self-promotion, collaboration, support of peers, and participating in community.
  • Choosing music, when and why
  • Deepening practice of mantra, meditation & pranayama
  • Verbal and hands-on adjustments
  • Observation skills within the flow of the class
  • Effective demonstration skills.
  • Bhagavad Gita
  • Ethics of a yoga teacher
  • Weaving themes into your teaching, enhancing alignment instructions with themes
  • Yoga therapeutics (intro)
  • Subtle body anatomy, chakras, kundalini-shakti, nadis, prana
  • Level 3 yoga poses (intro)
  • Yogic anatomy part 2
  • Additional peer teaching. Preparing and teaching a co-taught class to the whole group.

Each module consists of 4 weekend dates and one 5-day-long summer intensive.

Module One Dates: 
Module 1 Weekends: *April 28-30*, May 12-14, May 26-28, June 9-11 
Module 1 Intensive: Saturday, June 17th – Wednesday, June 21st 

Module Two Dates: 
Module 2 Intensive: Wednesday, August 16th – Sunday, August 20th 

Module 2 Weekends: Sept 8-10, Sept 22-24, Oct 6-8, *Oct 20-22* 

Weekend Hours: Friday 6:15pm – 9:15pm, Saturday 11am-2pm, 3pm-6:30pm, Sunday 1pm – 4pm.  

Intensive Hours: Sunday 8:30am- 12pm, 1pm – 6pm. Weekdays 9am – 12, 1pm – 5pm. 

*On April 29 and Oct 21st Saturday hours are 11am – 2pm, 3pm – 8:30pm


$540 deposit reserves your spot in the training.


Total of $2400 due by April 28, 2017. After April 28 $2700.


Make 5 payments of $540 due before August 16, 2017. Payment due dates: April 28, May 26, June 23, July 21, and August 18. Download .Doc application HERE. Download PDF Application HERE. Please submit your deposit by mailing a check to:

The Yoga Lab 550 SW Industrial Way Ste 170 Bend, OR 97702

Or pay your deposit of $540 online by CLICKING HERE. Pay Entire Early Bird $2400 by CLICKING HERE. DO NOT PAY BOTH DEPOSIT AND EARLY BIRD!!

To pay early bird remaining balance CLICK HERE to pay your remaining balance of $1860 after you have paid the $540 deposit.

Upon receipt of your $540 deposit and application, we will email you further details regarding the training. $540 deposit is non-refundable.


If you withdraw from the program before your start date all but $540 of your payment will be refunded. If you withdraw from the program after the start date we will calculate the cost of the portion of the training that you completed and subtract that from your refund amount in addition to the deposit. The Yoga Lab has the right to cancel any training 2 weeks prior to the start date if attendance is low and if this occurs you will be refunded in full. We have not had to cancel a teacher training so far!


The Yoga Lab, in collaboration with RYS-300 Abundant Grace Yoga, LLC presents “Sanctuary of Learning ~ A 300-Hour Continuing Education Yoga Teacher Training for RYT-200 to become RYT-500.”   The aim of this training is to enrich, expand, and help refine your knowledge and skill as a yoga teacher. Our starting platform is to honor and respect what you already know, and at the same time, encourage you to try different ways of approaching your teaching. Think of it as acquiring more tools in your already fabulous yoga instructors toolbox.   Join us for a supportive exploration. Stretch your boundaries and explore more possibilities in your teaching! The training spans 14-16 months, depending on which elective weekends you choose.


Any Yoga Alliance Approved 200HR Teacher Training OR 2 years of more of teaching experience (3 classes per week) in addition to documented formal studentship. The only way to become an RYT 500 is by completing a 200 HR and a 300 HR Yoga Alliance approved training.



  • Yoga Philosophy Weekend with Christopher Hareesh Wallis PhD Professional Scholar of Sanskrit and Indian Religions
  • Conceptual Anatomy and Yoga Therapy Weekend with Loren Mahaffey BS, LMT, E-RYT 200
  • The Path of Kirtan Weekend with Shantala(Benjy & Heather Wertheimer)
  • Asana Intensive Weekend with Sianna Sherman E-RYT 500
  • 135 hours with Primary E-RYT 500 Ulla Lundgren (see description below)
    • The main focus of this section of the training is on refining teaching skills. This will be explored in both, peer-teaching exercises in pairs and groups, and teaching theory discussions. A sample of topics: Practicing enhancing the teachers sequencing skills and ability to breakdown poses into easily “digestible” components.
  • Heighten self-awareness of “ineffective teaching habits” and improve the RYT-200’s communication skills and cuing abilities.
  • Help the teachers gain clarity, and increased skill, in teaching alignment and biomechanics.
  • Teacher trainees will improve their observation skills and learn how to address what they see, as they are seeing it, with in the flow of a class.
  • Gain knowledge of how to incorporate a specific alignment focus/action, and weave that alignment focus/action into an entire Hatha or Vinyasa class.
  • Clarifying and strengthening the skill of the RYT-200’s in teaching inversions safely, progressively, and for them to learn creative sequencing into inversions for both vinyasa and hatha classes.
  • Learn how to sequence asana classes exploring precision of alignment and action in specific areas of the body like, feet and ankles, knee stabilization by preventing hyper extension, and creating balanced joint space, hips and lower back health, optimal neck alignment in asana and ways to release neck strain.
  • Fine tune verbal and hands-on adjustment skills.
  • How to be clearer, and more concise, in effective demonstration skills.

This training will also strengthen your commitment to self nurturing, care, and love by focusing on your own asana practice: A colleague of Ulla’s who travels extensively as a yoga teacher around the globe reports that the most common concern yoga teachers around the world have, is their struggle to carve out time for their own practice of asana, meditation, pranayama, and yoga philosophy study. We will create safe space to explore more possibilities in your asana practice, inviting you to do so with a sense of humor, willingness to fall on your face, and at the same time practice with respect for current limitations in your body.   The additional time of this 135-hour section will cover topics such as:

  • Enhance your classes with themes, metaphor, and yogic stories.
  • Iconography & Mythology of Indian Deities.
  • Inner/subtle body awareness in asana and meditation.
  • Intermediate/active restoratives and prop use.
  • Meditation and pranayama practice and different ways to incorporate these practices into your weekly classes.

You also will be required to observe and assist in some classes with the Primary E-RYT or other RYS-300 staff.   ELECTIVE WEEKENDS ~ 75 HOURS:   Teachers/students will choose five of seven available elective weekends:

  • January 29-31, 2016: Teaching Vinyasa with Music (live/DJ/recorded) with Rebecca Bell RYT-200
  • February 12-14, 2016: Teaching and Practicing Restorative Yoga with Nicole Williams CYT
  • February 26-28, 2016: Ayurveda Intensive Weekend 1 (required for attending Ayurveda Intensive Weekend 2) with Carin Cundey CECP, AHE, CA, LMT
  • October 7-9, 2016: Vinyasa Asana and Pranayama Intensive with Rebecca Bell RYT 200
  • January 13-15, 2017: Teaching Vinyasa to Special Populations with Aleta Adams RN, E-RYT 200
  • January 27-29, 2017: Ayurveda Intensive Weekend 2 (Weekend 1 is a prerequisite) with Carin Cundey CECP, AHE, CA, LMT
  • February 17-19, 2017: Teaching Yoga with Themes/Metaphor with Ulla Lundgren E-RYT 500

Dates and Hours for our next 300 Hour Training TBD.

Check back regularly for the new schedule or contact Nicole at



  • $650 deposit due by October 20th, 2015 holds your space in the training.
  • After receipt of deposit, $2950 balance, for early bird discount, due by October 20th.
  • Early bird discount: full payment of $3600 by October 20th


Six payments of $650 for a total of $3900:

  • First payment due November 10th 2015
  • Second payment due January 10th
  • Third payment due March 10th
  • Fourth payment due May 10th
  • Fifth payment due July 10th
  • Last payment due September 10th


Cancellation Policy: The $650 deposit is non-refundable. If you should cancel prior to November 20th, 2015 all but $650 of your payment is refundable. If you withdraw from the program after the start date you will be responsible for paying $650 plus an hourly fee for each hour of the training completed, in addition to printing costs, and credit care processing fees. The remainder of your payment will be refunded. If you withdraw from the program after September 10th 2016, the entire payment is non refundable.


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