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Three Birds 200 hr Yoga Teacher Training

Begins September 2023

"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.

Three Birds 200-Hour Yoga Teacher Training program is designed to provide you with the skills, techniques and knowledge to lead thoughtful and safe yoga classes. Your training will include asana and anatomy, philosophy, pranayama, subtle body, meditation, and plenty of time practice teaching. (Our contact hours exceed the Yoga Alliance requirements.) We place a large emphasis on self-study and on yogic philosophy, so that you walk away from this experience more connected than ever to your practice.

200 hr

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 

• 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

• 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


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

Saturdays: 9a - 4p 

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 19 - 21

Jan 26 - 28 (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.

  • A 3B monthly unlimited membership is included during your training a value of $695

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.


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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 sequencing, functional alignment and a student-centered approach. Our program will help you find your own unique voice as a teacher. Don't just take it from us...

Hear what our Teacher Trainee Graduates have to say...

Rich Krieg
Amy Siroko
Mary Steuart Dyer

Meet the Faculty


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 2011 and her 300hr with Jody Domerstad at Becomeone Wholeness in 2021. In addition to teaching vinyasa Sarah also teaches Yin Yoga and studied with Bernie Clarkand  Jody Domerstad.

Sarah is passionate about teaching yoga 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 Questions

How do I sign up?

Sign up HEREAfter you sign up, you'll receive and email to schedule an interview.

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 15 hrs of training without consequence. If you miss more than 15 hrs the hours will have to be made up in private sessions with the instructor. Any more than 24 hrs and you will not receive a certificate of completion and you will have to re-do the training at your own expense.

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