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NOW begins the study of yoga.

sutra 1.1

"Atha Yoganushasanam"  The very first of Pantanjali's yoga sutras means "NOW begins the study of yoga." The past is done and the future is yet to be written, so what better time than the present to dive deep into your personal practice, explore the eight limbs of yoga and find your inner teacher.


3B Yoga

All of our classes blend asana (physical postures), meditation and spiritual teachings to create a powerful experience that can heal and inspire anyone willing to step onto the mat.   Our vinyasa classes are a combination of precise instruction, fluid movement, alignment and thoughtful sequencing. We also specialize in yin yoga, gentle, restorative yoga and meditation.

3B Community

At Three Birds we pride ourselves on our community of students with diverse interests and capabilities. You don’t have to be able to do a handstand to participate in our trainings. With the support and encouragement of a close group of fellow seekers, you will have a rare opportunity to test your boundaries, expand your horizons AND make life long friends.

Three Birds Intensive

Three Birds 200 hr Yoga Teacher Training

Offered in our South Orange location

200 hr

Three Birds Teacher Training is a unique and comprehensive program that will give you the tools you need to safely, effectively and confidently teach group classes, privates and all levels of yoga practitioners. We emphasize intelligent sequence, functional alignment and a student-centered approach. Our program will help you find your own unique voice as a teacher.


Teacher Training Curriculum:

In this 200 hour training you will:

• Practice, practice, practice!

• Spend a lot of time exploring how you experience the poses in your own body.

• Breakdown and explore the subtle alignment of the major categories of poses (standing poses, seated poses, shoulders and hips, backbends, forward folds, balances)

• Study history, philosophy and the ancient texts of yoga masters

• Read inspirational writings from the fields of Buddhism, meditation and psychology

• Learn how pranayama, mantra and mudra can be tools in your yoga practice and daily life.

• Start or deepen your meditation practice

• Articulate verbal cues clearly and effectively

• Create an intelligently sequenced class

•Find your own unique voice and style

• Develop meaningful dharma talks and weave your message throughout your class

• Adjust your teaching for different levels of students including modifications for special circumstances and injuries

• Explore Yin Yoga, Restorative Yoga and Gentle Yoga to expand yoga repertoire

• Practical techniques for marketing yourself and building the yoga career that you've always wanted



  • An interview is required for admittance into the teacher training.

  • Practicing yoga for at least 6 months

  • Have taken at least one class with Sarah and Christina prior to the start of the training.


Email Sarah at, subject: Teacher Training to schedule and interview


Friday: 5:30p - 8:30p (Virtually)

Saturday: 9:00a- 3:00p (in-person)

Sunday: 12:15p - 5:15p (in-person)

Fall 2023:

Fridays: 5:30p - 8:30p (virtual)

Saturdays: 9a - 3p 

Sundays: 12p - 5p 


Sept 8 - 10

Sept 29 - 30

Oct 13 - 15

Oct 27 - 29

Nov 3 - 5

Nov 17 - 19

Dec 1 - 3

Dec 15 - 17

Jan 5 - 7

Jan 20 - 21 (no class Friday)

Jan 27 - 28 (no class Friday, graduation Jan 28)


$500 non-refundable deposit is required upon registration

Total cost: $3500 (this includes $500 deposit)

Early bird discount: $200 off when you sign up by August 1st

Payment plans available upon request.

In Addition:

You are required to complete assigned readings, homework, at home yoga practice and meditation, as well as 6 yoga classes per month at Three Birds (outside of your training hours).


A 3B monthly unlimited membership is included during your training.

Meet the Staff

Sarah Bodnar ERYT 500

Lead Instructor & Co-Owner of Three Birds Yoga Studio

Sarah has been studying yoga for over 10 years. She received her 200hr certification in 2017 and her 300hr with the inspiring Jody Domerstad in 2021.

In addition to teaching vinyasa Sarah also teaches Yin Yoga and studied with Bernie Clark, Jody Domerstad and Jacquie Rudderman.

Sarah is passionate about teaching vinyasa in a mindful, accessible way, incorporating the use of props as teaching tools. Her classes weave dharma, asana and breath to create a cohesive yoga experience in each class. She believes that the yin practice is an important balance to our faster paced, heat building vinyasa practice, keeping our bodies strong, flexible and healthy. 

Christina Helms ERYT 200

Lead Instructor & Co-Owner of Three Birds Yoga Studio

Christina Helms started her yoga journey over twenty years ago, practicing at Cyndi Lee's OM yoga center and later went on to receive her 200 hour certification at Shakti Yoga in Maplewood .  A lifelong student of yoga, Christina has been continuing her education with Stacey Brass-Russell and Bryn Chrisman at Yogamaya, working towards a 500 hr. certification.  In addition to teaching yoga, Christina is a 300 hr certified meditation teacher through MNDFL meditation center in NYC.  She is intrigued by the cross section of Buddhist philosophy, yoga and neuroscience and incorporates these teachings into her classes for a deeply meditative and transformational experience on the mat. 

Frequently Asked Question

How do I sign up?

Once you’ve completed your interview and been accepted into the training, go to our website to make your non-refundable $500 deposit or payment in full. 

How proficient in yoga do I have to be to participate in the 200 hour training?

We ask that you have practiced for six months prior to enrolling. We do not require that you can do “advanced poses” only that you are a dedicated yoga practitioner at any level with a desire to learn more.


What if I don’t want to be a teacher?

This program will be fulfilling and engaging for all participants regardless of whether or not you ever teach a class.  It’s an opportunity to share your love of yoga with like-minded yogis and dig deeper into the study of yoga.


I have an injury/special condition or I am pregnant/plan to become pregnant - can I take the training?

We believe yoga should be accessible to all, but we recommend that you check with your doctor first before participating.


What is your cancellation/refund policy?

A non-refundable $500 deposit is due upon enrollment to hold your spot. If you cancel 30 days or more before the start of the program you will  receive studio credit (minus your $500 deposit). If you cancel 29 days before the start of the program or do not attend the program the entire deposit and program tuition is non-refundable and non-transferable.


Can I practice at your studio during Training?

When you enroll in our 200-Hour program, you will receive unlimited free classes at Three Birds from Sept 8th - Jan 28th


Is there a minimum age requirement to take the training?

You must be at least 16 years old to take the teacher training. If you are between 16 and 18 years old it is required that we receive written consent from your legal guardian 30 days before the start of the training.


Will there be a reading list provided?  Is the cost of the books included in the program fee?

You will be provided a reading list of approximately 3 books that you can purchase from Amazon. The cost of books is not included in tuition.


What is the 200-hour attendance and class make-up policy?

We understand that sometimes conflicts come up, and we have developed a make-up policy that we think is fair. It allows you to miss up to 14 hrs of training with out consequence. If you miss more than 14hrs the hours will have to be made up in private sessions with the instructor. Any more than 24hrs and you will not receive a certificate of completion and you will have to re-do the training at your own expense.

Dive Deep with Yin Yoga

30hr Teacher Training

Offered at our South Orange location

Yin Training

The Three Birds Virtual Yin Yoga Teacher Training is a comprehensive 30 hour program for yoga instructors looking to broaden their knowledge of Yin Yoga and share this practice with their students. 


Yin Yoga is a perfect complement to the dynamic and muscular (yang) vinyasa style. In this training you’ll learn the many benefits of this style of yoga where poses are done on the floor and held for 3 - 5 mins, getting into the fascia, joints and tendons in a safe and effective way. Generally, yin yoga targets the connective tissues of the hips, pelvis, and lower spine, areas where many people struggle with tension, tightness and injuries.


This training will prepare you to teach a thoughtful and intelligent Yin class and/or incorporate Yin into a vinyasa class or your home practice.


  • Review the 25 Yin poses and learn how to teach them safely and effectively

  • Study the history, philosophy and theory behind Yin Yoga

  • Feel empowered to create and share dharma talks which can be weaved in throughout your class, ensuring that your class is inspiring and well-rounded

  • Incorporate the use of props in a way that will support your students individual needs in each pose

  • Learn how to assist students while still allowing them to stay in the zone and explore in their own unique way. Assists are based on principles of observation

  • Discover how to incorporate this modality into a vinyasa class

  • Build thoughtful class sequences for various levels of practitioners

  • Explore the meridian lines, their associated organs and emotions

A deep desire to delve into the practice of yin yoga, broaden your knowledge and share it with your students.




Payment plans upon request

In Addition

  • Due to the intimacy and extended time spent together we will require a vaccination card to participate.

  • 8 homework hours which includes readings and assignments

  • You will be required to purchase 1 book at an additional cost

*This course is recognized as a 30 hr Continuing Education course as per Yoga Alliance standards. To keep your Yoga Alliance standings, teachers must complete 30 CE hrs every 3 years.* 

Meet your Instructor

Sarah Bodnar is the Co-Owner of Three Birds Yoga Studio and has been studying yoga for over 10 years. In this fast paced world, Sarah believes that it is imperative for us to slow down, hear our own thoughts and listen to our bodies. Her Yin classes are a safe place to do just that. 
As your Instructor Sarah will be very clear and concise, providing a training that is interactive and interesting. She will adapt to the dynamics of the group to ensure everyones needs are met so you this training prepared to share the amazing practice of yin yoga.

Sarah received her 200hr training in 2011 and completed her 300hr in 2021 with the inspiring Jody Domerstad. 50 hrs of this training were dedicated to the study of yin yoga. She also took a 50 hr training with the one and only Bernie Clark during 2020 and took her first yin training with Jacquie Rudderman in 2018.

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