Overview
Root to Rise is a transformational 200-hour yoga teacher training designed to guide you from deep inner grounding into confident, authentic expression. This journey begins with establishing roots—building a strong, steady foundation in yoga philosophy, alignment, breath, and self-awareness—so you feel supported, safe, and connected to your truth. Like the tree of yoga, reflected in its eight limbs, this training emphasizes building and tending to the roots first, creating the stability needed for growth.
As the training unfolds, this foundation allows your confidence to naturally expand, while you deepen your personal practice, develop a more nuanced understanding of the body and nervous system, and begin to move with greater intention both on and off the mat.
From this grounded foundation, you’ll rise—stepping into your voice as a teacher and leader. Through intentional sequencing, practice teaching, and self-inquiry, you’ll learn to guide others with clarity, confidence, and integrity.
Who Is This Training For?
Everybody! There is no pressure to know exactly how you will use your certification right away—this space allows for exploration, curiosity, and the freedom to let your path unfold over time.
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Yoga-curious or yoga-experienced individuals looking to deepen their practice and understanding
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Those seeking a supportive learning environment that encourages growth at an individual pace
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Students who want to build teaching skills gradually in a way that feels approachable, grounded, and real
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People seeking meaningful community and connection with like-minded souls
Yoga Training at Three Birds truly made me see the world differently. It inspired me to re-evaluate my personal life and career to make choices more in alignment with my values.
-Alex, 2022 Grad
What Graduates Are Saying
What You'll Learn
Cultivate a deeper connection to yourself through reflection and practice.
Explore the roots of yoga and how its teachings can be applied to your life.
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Develop clear cueing, confident presence, and your authentic voice.
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Learn how the body moves so you can practice and teach safely and effectively.
TELL ME MORE!
TEACHING STAFF
Christina Helms
Lead Instructor & Three Birds Co-Owner, ERYT 500, LCSW
Christina is a 500-hour Registered Yoga Teacher (RYT), 300-hour certified meditation teacher, and co-owner of Three Birds. She has led numerous teacher trainings, retreats, and workshops, bringing a depth of experience and a thoughtful, integrative approach to her teaching. Her classes are known for being deeply attuned, mind–body experiences that support both reflection and growth.
Rooted in a strong foundation of yogic study, Christina’s teaching weaves together traditional yoga philosophy, Buddhist psychology, and somatic practices. She approaches yoga as a living, evolving practice—one that invites curiosity, critical thinking, and personal inquiry. Her work is informed by an understanding of mental health, nervous system regulation, and the broader context in which we live, integrating themes of compassion, social awareness, and inclusivity.
Stephanie Battle
Lead Instructor, ERYT 500
Stephanie is a yoga and somatic educator whose work is rooted in curiosity, anatomical awareness, and a deep love of movement. With extensive certifications in yoga, meditation, Brain-Compatible Dance Education, and Somatic Voicework, she brings a multidimensional lens to every class she teaches. She holds an MFA in Dance from Florida State University and continues to perform professionally as a dancer and vocalist.
Stephanie has co-designed and facilitated yoga teacher trainings and retreats across New York and internationally. Her classes are known for their accessible yet challenging approach, creative sequencing, and rich imagery that supports embodied understanding. Inclusive, fluid, and thoughtfully rigorous, her teaching honors the many ways students learn and experience movement. She is thrilled to join the Three Birds teaching staff and to co-lead the upcoming 2026 yoga teacher training.
Schedule
Fridays: 6:00pm – 8:00pm
(virtual)
Saturdays: 9:15am – 3:15pm
Sundays: 12:00pm – 5:00pm
Training Dates:
Oct 2–4
Oct 16–18
Nov 6–8
Nov 20–22
Dec 4–6
Dec 18–20
Jan 8–10
Jan 22–24
Feb 5–7
Feb 19–21
Sample Day
Friday
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Guided Meditation
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Lecture on Ahimsa (non-violence)
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Journaling prompt to consider Ahimsa in your life
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Discussion
Saturday
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Yoga class
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Dissect the class
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Anatomy of Backbends
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Lunch
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Explore foundational backbends
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Create a dharma talk for a backbending class
Sunday
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Yoga class
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Teaching backbending for different levels
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Explore the Heart chakra
Investment
Full Cost: $3,800
Deposit: $500 non-refundable deposit
Includes:
5 months of unlimited yoga ($745 value)
Early Incentives:
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$300 off for the first 6 sign-ups
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Sign up by April 30th and receive 1 FREE month of yoga to use after your training ($149 value)
Payment Plans Available
How do I sign up?
Start by filling out this form and then we will reach out to your for your deposit.
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.
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.
Where will the training be held?
Our training will be held in our South Orange location.
What if I need to miss a weekend?
We highly encourage you not to miss any days (and you won't want to!) but we understand things come up. Please reach out to us for more details.
Have a question we didn't cover? Email us at hello@threebirdsyogastudio and let's schedule sometime to chat.
