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Weekend Schedule:
Friday 5pm - 9pm
Saturday & Sunday 9am
Lunch 12-1pm
Finish 6pm


Rules & Regulations

In Order To Receive Your Certificate:

  • You must attend all weekend trainings

  • One day absence is allowed through the 200 hours

  • You must arrive on time to all sessions

  • This training is pass or fail.

  • You are required to attend two yoga classes a week while participating in training. You will submit evaluations of your observations of these classes dealing with content we have gone over.

  • Each student is required to finish homework and submit synopsis of each training prior to the following training

  • If you can't make the Panama retreat due to travel restrictions you must attend another planned retreat with Leah or Nargiza in the year and this must be planned accordingly.



Week 1: August 12-14th, 2022


Rules & Regulations
Introduction to Anatomy & Philosophy
Trial & Error
Voice Introduction


Philosophy & Theories of yoga & Timeline
Basic Principles

Homework & Reflection Submit Prior to 26th:

Submit a reflection of the topics covered this weekend.
Submit Observations of Classes (4 total):
Elements of Class?
Voice & Projection?
Duration of Class?
Feedback for teacher?

Within your poses you have been working on come up with:

3 active commands

3 passive commands

For those that missed this weekend:
Submit a video of you instructing the three poses we went over this weekend. You can't be doing the practice while instructing and you must be instructing someone.

Meeting Recording:

Access Passcode: $Hdk&5i4

Meeting Recording:

Access Passcode: ^sRr5@b0

Meeting Recording:

Access Passcode: J60.j?=a

Sunday Recordings:

Meeting Recording:

Access Passcode: r+e8&CKm

Meeting Recording:

Access Passcode: mz$3$.Y4

Universal Principles of Alignment

1. Open to Grace – (OTG) – Inner Body Bright, Breath, Soften, Foundation

2. Muscular Energy – (ME) From Periphery to core

3. Inner Spiral – (IS) In, Back, Apart

4. Outer Spiral – (OS) Apart, Back, In, Ground

5. Organic Energy – (OE) From Core to Periphery

3 Focal Points

1. Heart

2. Center of pelvis/ Lower Hara

3. Core of the Head

3 A’s of the Practice

1. Attitude – OTG

2. Alignment – ME, IS, OS

3. Action – All 5

Evolution of the Alignment

Tuck or not to tuck?!? That is the question.

Akasha Yoga 200 Hour Hatha Yoga Teacher Training

1st Edition Teaching Manual
Founded and Created by: Leah Murray & Nargiza Malagon

Our mission is to provide a rigorous training of movement with the key elements for excellency required in teaching a safe and skilled yoga class.
What does it mean to be 200 hour certified?
The literal meaning is that you have trained for 200 hours with experienced trainers who have taught yoga for 10+ years and have logged over over 8,000 hours in teaching classes.

Introductions of Yoga:
We want our students to have a better full circle understanding of what yoga is and signifies through many different philosophies. This course will be going over these aspects of history and current ever changing knowledge of how the practice is taught effectively in this ever changing world.

Here is some information about our lineage:

Yoga-Yoga - Hatha Yoga Teacher Training - Austin, Texas
Established in 1996
Guru Karam Benton & Mehtab Benton

"Teaching yoga is more than a profession. It is a passion, a calling, an awakening to your own deep potentials and possibilities. As you learn to teach yoga, you will learn more about yourself, much more than you thought possible. You will discover the truly great and lifelong gift that yoga has to offer everyone and you will learn to share that gift with others."

Kundalini Yoga Teacher Training - Gururattan Kaur Khalsa Ph.D
"Shakti the Serpent bids you "Sat Nam!" and welcome to Kundalini Yoga, an ancient technology sometimes referred to as the mother of all yogas, and arguably the most powerful and fast-acting yoga there is. As brought to the West in 1969 by Yogi Bhajan, it produces results up to 16 times faster than basic Hatha yoga!"

The Human Journey and the Soul:
"Our physical body is a gift to our soul. Our soul is given the opportunity to experience the ecstasy of love in a physical body on planet earth. Our body is exquisitely designed to be an instrument to tune us into higher frequencies of love which aligns us with the essence of our soul. These higher frequencies take us closer to God and to oneness with all beings. When properly attuned, our body is our vehicle to consciously experience and communicate with universal energies and our soul."

Anusara Yoga
by: John Friend
Adobe Scan 22 Jul 2022
Download PDF • 1.18MB

Desi Springer & Micah Springer
"The history of the Bowspring system began in 2012 as a rebellious choice by Desi Springer to lift her tailbone in every dynamic posture throughout her day! In her first 14 years of yoga classes, Desi was instructed to tuck, scoop, and draw her hips and tailbone downward to improve her posture by every teacher she encountered. Her unusually deep lower back curve was widely considered excessive and a misalignment that would lead to painful spinal compression and degeneration. Although Desi tried her best to follow the alignment instructions to not excessively curve her lower back, she had a deep curve in her lower back all her life. Despite her best efforts, Desi could never flatten her lower back like her yoga teachers wanted her to do. Furthermore, the downward direction of the tail always felt contrary to her natural flow. Finally, in the Summer of 2012, Desi boldly announced to the teachers of Vital Yoga in Denver, she was going to follow her heart and not tuck her tailbone any more!"


Philosophy of Teaching & Alignment


Adobe Scan 22 Jul 2022 (1)
Download PDF • 39.47MB

Hatha Yoga

Three basic principles to remember
Breath / Movement / Foundation

Breath in sanskrit is pranayama.
Pranayama : Vital Life Force
Download PDF • 5.53MB

The respiratory tract (pharynx, larynx, Trachea) conducts air to the lungs where gases (O2 and CO2) are exchanged between the air and the blood stream.

The respiratory tract is lined with mucosa, which warms, filters and humidifies the air. The air enters the nasal passage and into the pharynx. The air passes by the epiglottis, a flap that keeps food from going into the larynx.

In ujjayi pranamyama, the epiglottis is constricted slightly to give a sibilant sound to the breath. The air passes down the trachea and into the lungs via the primary, secondary and tertiary bronchi.

The smallest air distribution tubes are the alveolar ducts, which take the air to the alveoli, small inflated sacs where gas exchange occurs. the oxygen in the air is exchanged for the carbondioxide in the blood.

Mechanics of Respiration
During inhalation, the diaphragm contracts, flattens out and lowers down and the external intercostals contract, raising the ribs up and out, which creates decreased pressure in the thoracic cavity and air flows into the lungs.

During relaxed exhalation, the muscles relax and the air is pushed out of the lungs by the elasticity recoil of the lungs, ribcage and muscles.

During forced exhalation, the internal intercostals and abdominal muscles contract to actively push the air out of the lungs.
(Pilates Breath & Breath of Fire)

During forced inhalation and upper chest breathing, accessory muscles (scalenes, pectoralis minor, sternocleidomastoid) assist in elevating the ribcage and sternum.

Applied Practice
Breathing Affects Posture & Movement
On inhalation (In) the head moves back and the cervical curve flattens, the shoulders move back and the thoracic curve flattens, and the lumbar curve increases and the pelvic rotates anteriorly.

Exhalation (Ex) reverses the effects. Inhalation is linked to raising the arms, lifting the chest, extending the back (back bends), and straightening the spine. Ex is linked to lowering the arms, compressing the abdomen (forward bends, lateral bends, and twists), and moving out of back bends.

In will either lift you more fully into a posture or create more tension in the body. Ex will either relax you further into a posture or reduce tension. (Unless you are practicing pilates breath or breath of fire)

Our main focus in asana practice is linking our awareness to the movement of our spine through or breath.

Thoracolumbar Rhythm
The thoracic spine has a primary kyphotic curve and the lumbar spine has a secondary lordovic curve.
Movement at the junction of these two opposing curves is called the thoracolumbar rhythm.
Backbends can bring a substantial extension in the vertebra of this junction point, especially T10 through L1, where the floating rubs are not as supportive.

We must use the surrounding musculature to support this area of potential hyperextension. In back bends, we enlist the abdominal muscles to provide control and support of this vulnerable junction.

Mulabunda (Pelvic Floor)
Uriyana Banda: Pull in & up / Stretches the diaphram

Main mussel of respiration: Diaphram


Download PDF • 1.26MB

Anatomy System
Donna Farhi
Download PDF • 11.45MB



Download PDF • 3.85MB

Download PDF • 35.72MB



Timeline of Yoga
Download PDF • 12.05MB

Nargiza's Teaching
Download PDF • 14.03MB

Download PDF • 11.57MB

Download PDF • 15.72MB

Download PDF • 11.50MB

Download PDF • 12.39MB

Download PDF • 9.56MB

Download PDF • 15.77MB


Poses of the week:
Adho Mukha Savanasa

Your Instructor

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