NOW begins the study of yoga.

sutra 1.1


Three Birds Yoga 200hr Teacher Training and Beyond...

"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


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. We ask that you have been practicing for at least 6 months and 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

Schedule :

Friday: 5:30p - 8:30p

Saturday: 12:30p - 6:30p

Sunday: 12:30p - 3:30p




$500 non-refundable deposit upon acceptance
$3100 early bird 
Payment plan 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). The cost of all yoga classes during your training are included in your tuition.

Meet the Staff

Sarah Bodnar ERYT 200

Lead Instructor & Co-Owner of Three Birds Yoga Studio

Sarah has been studying yoga for over 10 years. She received her 200hr certification at Ignite Yoga Center in Livingston and is continuing her education with Stacey Brass-Russell and Bryn Chrisman at Yogamaya, working towards a 500hr certification.

In addition to teaching vinyasa Sarah also teaches Yin Yoga and studied with Stacey Bell 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. 


Kika Wypijewska E-RYT 500

Kika's goal as a teacher is to take you on a journey that moves beyond the physical experience of yoga into a deeper exploration of self through powerful and balanced sequences enhanced with mantra, mudra and breath awareness. Her teaching style draws from many traditions and is deeply rooted in Ashtanga and the timeless wisdom of the ancient teachings. Kika has extensive experience working with kids, teens and adults, including training other teachers about the self-healing benefits of Yoga, Ayurveda and chanting Sanskrit mantras. She has a Master's in Public Health and received her initial training while living at Ananda Ashram. Kika completed her 500-hour advanced training, including a 100-hour Ayurveda intensive, with the Laughing Lotus Yoga Center in NYC and her kid's yoga certification with ChildLight Yoga.


Gabriella Percario- E-RYT 200


Gabi always knew that she wanted to help people thrive.  After completing her first degree in Psychology she was on track to continue her education in that field.  Deep down she knew that she could fulfill her desire to create uplifting, insightful moments of presence and connection more authentically in another capacity.  Gabi had been practicing yoga since she was a teenager and at this pivotal moment on her path, decided to take a risk and give it her all!  She teaches yoga full time, is pursing in Masters degree in Contemplative Studies at Rutgers University under her advisor and world renowned Indic scholar, Dr. Edwin Bryant and even got to visit India with him this summer to embark on an immersion in the ancient knowledge systems she has been studying now for years.  Through classes, workshops and teacher trainings, it is a joy for her to share the access we have to ancient texts and practices while demonstrating how we can draw on these tools to add more value, joy, clarity and purpose to our modern lives. 

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.  SIGN UP

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 be reimbursed in full (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 Jan. 10th  2019-June 7th,  2018


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 approval from the trainer and 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 5 books that you can purchase from Amazon. The cost of the books is not included in tuition.


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

Yoga Alliance requires that you complete all 200 hours of the teacher training. However, we understand that sometimes conflicts come up, and we have developed the make-up policy listed below. Please note that you can miss a maximum of 24 training hours, and you will have one year from the last day of your program to complete your attendance requirements. If you miss more than 24 hours or do not complete your make up hours within one year, you will receive a not passing status and will be required to pay in full to retake the training.


You have the following two options for making up your missed time:

You may miss up to 12 hours of our 180 contact hours, but after that you must make up additional time in a private session at the rate of one hour per every four hours missed. The cost for a private session is $75/hour. You have 6 months upon completion of the training to make up missed time. If you miss more than 24 contact hours, you cannot make up the hours, and we cannot give you a teaching certificate and your payment will not be reimbursed.


•  1 hour private = 4 hours of missed time

 •  2 hour private = 5-8 hours of missed time

 •  3 hour private = 9-12 hours of missed time

30hr Virtual Yin Yoga Intensive (CE credits)


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.


Friday, April 23rd, 4p - 8p
Saturday, April 24th, 11:30a - 5:30p
Sunday, April 25th, 11:30a - 5:30p
Saturday, May 8th. 11:30a - 5:30p

$625 due by April 15th

Payment plans upon request

In Addition

  • 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. She received her 200hr certification at Exhale Yoga Center and is continuing her education with Stacey Brass-Russell and Bryn Chrisman at Yogamaya, working towards a 500hr certification. She  recently complete a 50hr Yin Yoga training with Bernie Clark and has studied with local instructors Stacey Bell and Jacquie Rudderman.

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 and you leave ready to share this amazing Yin practice with others.