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IN: Yoga

5 Things I Learned From Yoga Teacher Training

July 7, 2017 By Melanie 1 Comment

10 things i learned from yoga teacher training

Well you guys, I can hardly believe I’m saying this… I’m officially a 200 hr registered yoga teacher! (*insert major happy dance here). It’s been one challenging and inspiring month of yoga teacher training at Yoga Vida. My body was pushed to it’s limits and I’m pretty mentally exhausted from it all. And yet, I’m SO sad that it’s over.

After four intense weeks, it was nearly impossible to narrow everything I’ve learned down to 5 specific highlights — but I did my best! Most of the program was centered around alignment, adjustments, cuing and sequencing; but I’d prefer if you come experience all that first hand when I start teaching classes of my own. 😉

yoga teacherLuckily there’s plenty more to share. One of the reasons why I really appreciated the Yoga Vida program was because we not only got to learn from six excellent mentors but they also made a point to bring in various subject matter experts for specific lectures. (To name a few) We learned about bandhas from Guy Donahaye; had an anatomy crash course from Tracy Maltz; discussed hours of yoga philosophy with Robert Lindsey; and went through multiple “posture clinic” style workshops with Adam Vitolo. Everyday there was something new to learn and I can honestly say I was never bored. 

I would love nothing more than to share everything that resonated with me, but I feel like the majority of it will come out in my future classes and blog posts. For now, please read on for five key learnings that have forever changed the way I think and feel about yoga practice.

double plankheadstand with eagle legsdouble wheel pose

1. Yoga is more than asana practice

Yogas-citta-vrtti-nirodhah. (Yoga is the stilling of the changing states of the mind). – Yoga Sutras of Patanjali

During YTT we studied a few different texts, but the primary focus was on the first two chapters of Patanjali’s Yoga Sutras. For someone who had never studied yoga philosophy before, I found this particular topic to be really eye-opening… and somewhat confusing! There’s a lot to take in and most of our lectures sounded like a completely foreign language. (i.e. “It’s just a play of the gunas.” or “You’re creating new samskaras.”)

New vocabulary aside, the most important takeaway from Patanjali’s Sutras is that there are multiple “paths” to stilling the mind. Thanks to Pattabhi Jois, the big one you’ve probably heard of is Ashtanga Vinyasa Yoga. Ashtanga is an 8 limbed path to Yoga and HERE’s a quick guide if you’re interested in reading more details about each of the below:

Yamas (Universal Truths) / Niyamas (Observances) / Asana (Physical Postures) / Pranayama (Breath Control) / Pratyahara (Sensory Withdrawal) / Dharana (Concentration) / Dhyana (Meditation) / Samadhi (Absorption)

Now that I’ve experienced it, I want to incorporate Pranayama and Dhyana into my daily yoga practice… and I’ll save the details on that for a future post. 

2. The way a pose feels is more important than how it looks

If there was one big takeaway in regards to asana practice, it’s that I was doing the majority of the poses incorrectly. But not in the way you may think. Most of the poses “looked” correct… but the way a pose looks is very different from how a pose feels. We may be able to contort our bodies into beautiful positions that look fantastic on Instagram but if we aren’t engaging specific muscles then we could be doing some subtle damage to our joints in the process. 

So how can you test things out for yourself? Start by trying to do an asana practice with your toes lifted off the ground. Weird right? Well, when you lift your toes your quadriceps automatically engage and you’ll probably notice that poses like forward fold and Trikonasana feel 100% different. (Eventually you’ll be able to activate your quads without lifting your toes). 

Bottom line: If you’re feeling the pose in one muscle group, you’re doing it wrong! That means if your arms are shaky in downward facing dog, or your legs feel super heavy in headstand, or if your front leg is burning in Warrior II, then you’re letting one group of muscles do all the work. Don’t let the rest of your body sit out! This is why yoga teachers always give a billion cues during each pose 😝.

3. Yoga practice can be incredibly devotional

As a Christian, I always shied away from the “spiritual” aspects of yoga because it was something I didn’t really understand. More specifically, I felt uncomfortable with chanting “Om” in class. It felt weird… like I was participating in some other kind of religion. Thankfully, after chanting in class with my fellow students and teachers every single day (sometimes multiple times a day), I started to love it. In fact there were many times when the collective sound felt so powerful that I was overwhelmed with emotion. Trust me you guys, saying that feels so strange to me but it’s 100% true.

Om is the “sonic representation of Ishvara.” Which basically means, Om is a manifestation of whatever your higher power is. Whether that’s Shiva, Allah, or Jesus… the intention behind Om is entirely up to you. Yoga is not a religion. But it can be a nice complement to whatever religion you practice. 

Each movement can be an offering, each breath can be done with intention and devotion behind it. Of course it doesn’t have to be and I’m not suggesting that it’ll be like that every single time I go on my mat. Somedays I really just want to flow to Drake, but having experienced the more devotional side of practice makes me want to bring those peaceful intentions and prayers to my mat on a regular basis.

4. Home yoga practice is crucial to becoming a good teacher

The one thing any new (or seasoned) yoga teacher should know is that you need to practice yoga on your own. Of course being a member at a yoga studio or trying new classes all the time is an amazing way to become a part of a community, learn from others and push yourself harder. However, practicing at a yoga studio should be a complement to your consistent home yoga practice, not vice versa. 

The point of creating a consistent home yoga practice was drilled into our heads over and over again, and for good reason! When you’re alone you’re forced to used more discipline. You need to motivate yourself to keep going and you need to utilize your knowledge of asana to practice your own sequences. How can you expect to discover your own unique teaching style if you don’t first teach yourself?

It’s funny because when I first started practicing yoga in Florida, 99% of my practice was by myself at home. Since moving to NYC,  maybe 5% of my practice has been in my apartment while the other 95% has been in various studios or events. I guess it goes without saying that I have some major plans to switch that up. 🙂

5. There’s always more to learn

Perhaps the most life-changing thing I took away from this program is that there is still so much more knowledge to be gained. I went in thinking that after 200 hours I would feel confident that I would know everything I needed to be a good teacher. Spoiler alert: I was wrong.

The more we learned the more I realized that this couldn’t possibly be the last training that I do. If you think about it, this really is the same mentality that can be applied to any profession… you can’t expect to take a crash course on something and come out an expert. We should make learning a constant in our life, because as soon as you figure out one thing there will be a million more things to discover.

So what does that mean for me? For now, I’ll simply be trying to gain more knowledge from personal study and teaching. But you can bet that I will be signing up for various workshops whenever the opportunity arises and maybe after a year or so will do a 300 hr teacher training.

chin stand flipped downward dogThings I learned from yoga teacher training

This 200 hour TT program was just the first step in what I hope to be a lifetime of learning, growing and practicing. I went in with a love for asana and left with a love for yoga… and that’s all I could have ever hoped for.

With love,

Signature


Thanks to Athleta and Yoga Vida for partnering with me on this post. And a huge thank you shout out to one of my mentors (and fellow Athleta ambassador), Aditi Shah, who spent her Saturday afternoon taking these fun, twinning partner yoga snaps with me!

If you’re interested in learning more about Yoga Vida, I highly recommend taking a class with one of my Teacher Training mentors: Nathan Lowry, Danielle Horowitz, Aditi Shah, Lindsey Hilscher, Laura Brandel and Eileen Goddard. You can view all their schedules HERE.

Filed Under: Yoga

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Comments

  1. Kayla says

    July 11, 2017 at 5:22 pm

    Yes yes yes to ALL of this, especially #2 for me.

    Reply

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Meet Melanie

Meet Melanie

Hi and welcome to Headstands & Heels! I’m Melanie — a Digital Strategist turned Wellness Entrepreneur, certified yoga instructor (RYT 200), dog mama, and content creator based in Denver. I hope to encourage others to follow their dreams and cultivate a healthy, balanced lifestyle filled with mindfulness and positivity. 💕 Send me a note at: mel@headstandsandheels.com

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ICED BANANA BREAD MATCHA LATTE coming in hot for #
ICED BANANA BREAD MATCHA LATTE coming in hot for #MatchaMonday! 🍌🍵 

This features the yummiest homemade banana bread syrup that you’re going to want to add to all of your matcha or coffee drinks! 

Banana bread syrup recipe:
✨ 2 ripe, mashed bananas
✨ 1 cup brown sugar
✨ 1 cup water 
✨ 2 tsp cinnamon
✨ 1 tsp vanilla 
✨ sprinkle of salt & nutmeg 

Simmer on stovetop for 10 minutes, mixing occasionally. Strain over jar and store in fridge

To make the banana bread matcha latte all you need are:

✨ 1 cup oat milk 
✨ 1-2 tbsp banana bread syrup 
✨ 1 tsp ceremonial grade matcha (I used @thematchamotto) whisked with 1/4 cup hot water
✨ Ice 

Let me know if you’ll be trying this! 💛

#matchatime #matcharecipe #summersips #healthylifestyle #morningmatcha

Filed under: July Joys 🌻

✨ flower picking wi
Filed under: July Joys 🌻

✨ flower picking with my flower girl 
✨ lemon blueberry cupcakes 🦋
✨ in my hot pilates era 
✨ ice cream on repeat 
✨ pool days 
✨ a little garden visitor 
✨ stopping to smell the flowers 
✨ sweet and slow mornings
✨ creekside hike with the pups 
✨ the best dinner dates 
✨ this cherry set 🍒 
✨ a fun summer read 

I hope you all are having a beautiful weekend 💕


It is up to us to make our lives beautiful 🌸

T
It is up to us to make our lives beautiful 🌸

The small joys are found in the mundane mornings, the unexpected laughter, the people who feel like sunshine 

The beauty of life is not that it’s perfect. It’s that every day you wake up with a new opportunity to grow, heal, love and find gratitude through it all 💕🦋

{audio: @malamalife} 

#romanticizeyourlife #romanticizinglife #smalljoys #gratitudepractice #pocketsofpeace #momentsofcalm


Let me introduce the easiest, most whimsical fairy
Let me introduce the easiest, most whimsical fairy garden cupcakes (aka lemon blueberry 🫐🍋) that are perfect for your next summer gathering 

I told you all that I’m trying to channel more of the “Martha Stewart Summer” vibes this season — taking things slower, enjoying moments in my garden, hosting friends and leaning into cozy hobbies like baking 

I admittedly am not a baker, so this recipe was the perfect blend of “semi-homemade” and turned out so yummy and beautiful 🌸🦋! I jazzed up a box of white cake mix with lemon zest & juice before whipping up a homemade cream cheese frosting and topping with edible flowers & butterfly wafers 

If you want to make them for yourself just comment “FAIRY” and I’ll send you a link with the recipe I referred too! ✨

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So from here on out, I’m committing to romanticizing my workout routine. Because sometimes the little joys can be found in the small things like:

✨putting on a cute matching set 
✨making a fancy electrolyte drink in an obnoxiously sized tumbler 
✨putting on a fun playlist to get hyped before the class 
✨treating yourself to a silly little coffee drink after 

And truly after the whole workout routine is over, even if I don’t feel as strong in a reformer Pilates class as I did pre-pregnancy, I always feel extra proud that I made the time for myself. 👏🏻

#healthylifestyle #healthyhabits #morningroutine #iamwellandgood #romanticizeyourlife #happyandhealthy


I read a quote that said “𝘩𝘢𝘷𝘦 𝘧𝘶𝘯 𝘵𝘩𝘪𝘴 𝘴𝘶𝘮𝘮𝘦𝘳, 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘵𝘩𝘦𝘳𝘦’𝘴 𝘢 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘺𝘰𝘶 30 𝘺𝘦𝘢𝘳𝘴 𝘧𝘳𝘰𝘮 𝘯𝘰𝘸 𝘵𝘩𝘢𝘵 𝘸𝘰𝘶𝘭𝘥 𝘭𝘰𝘷𝘦 𝘵𝘰 𝘣𝘦 𝘺𝘰𝘶𝘳 𝘦𝘹𝘢𝘤𝘵 𝘢𝘨𝘦, 𝘴𝘶𝘳𝘳𝘰𝘶𝘯𝘥𝘦𝘥 𝘣𝘺 𝘵𝘩𝘦 𝘱𝘦𝘰𝘱𝘭𝘦 𝘸𝘩𝘰 𝘢𝘳𝘦 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘦 𝘳𝘪𝘨𝘩𝘵 𝘯𝘰𝘸, 𝘳𝘦𝘭𝘪𝘷𝘪𝘯𝘨 𝘴𝘶𝘮𝘮𝘦𝘳 2025” 

And wow does that help put things into perspective right? 

If you’re looking for ways to spend less time scrolling and more time living — here are 10 activities to help romanticize all the joy that summer time has to offer 

✨Take an outdoor yoga class 
✨Have a picnic with friends 
✨Create a (physical) summer vision board 
✨Plan a beach or lake day 
✨Host friends for a backyard bbq 
✨Read a romance novel by the pool 
✨Peruse the farmers market 
✨Do something you loved to do as a kid 
✨Go for sunset walks or hikes in nature 
✨Treat yourself to ice cream or s’mores 

The good old days are happening right now, so let’s make it a summer goal to be so in the moment that we forget to check our phones 💕

#healthylifestyle #summerbucketlist #romanticizeyourlife #wellnessthatworks

She may not remember her first 4th of July, but we
She may not remember her first 4th of July, but we sure will 🇺🇸❤️ 

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I hope you all are having a wonderful holiday weekend!!

A few snaps from hosting the @fpmovement Denver wa
A few snaps from hosting the @fpmovement Denver walk club last weekend with my @denverfitfriends crew 💛 

So grateful for continued opportunities to bring likeminded women together to sweat, connect and leave with new girl friends! 

I’ll be leading another walk in RiNo on July 26th so if you’re in Denver keep an eye out for the sign up link and I hope to see you there 👟💕

PS: I think this pink megaphone needs to make an appearance at all DenFit events, don’t you? ☺️

📸: @ddcreativestudio_ 
#fpmovementpartner

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I felt like pregnancy and postpartum aged me so quickly and the stress + lack of sleep + inflammation definitely manifested in the skin on my face looking ROUGH. I was seeing more fine lines, sun spots, redness and enlarged pores than ever before (that second photo has me feeling so exposed 🙈)

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ICED BANANA BREAD MATCHA LATTE coming in hot for # ICED BANANA BREAD MATCHA LATTE coming in hot for #MatchaMonday! 🍌🍵 

This features the yummiest homemade banana bread syrup that you’re going to want to add to all of your matcha or coffee drinks! 

Banana bread syrup recipe:
✨ 2 ripe, mashed bananas
✨ 1 cup brown sugar
✨ 1 cup water 
✨ 2 tsp cinnamon
✨ 1 tsp vanilla 
✨ sprinkle of salt & nutmeg 

Simmer on stovetop for 10 minutes, mixing occasionally. Strain over jar and store in fridge

To make the banana bread matcha latte all you need are:

✨ 1 cup oat milk 
✨ 1-2 tbsp banana bread syrup 
✨ 1 tsp ceremonial grade matcha (I used @thematchamotto) whisked with 1/4 cup hot water
✨ Ice 

Let me know if you’ll be trying this! 💛

#matchatime #matcharecipe #summersips #healthylifestyle #morningmatcha
Filed under: July Joys 🌻 ✨ flower picking wi Filed under: July Joys 🌻

✨ flower picking with my flower girl 
✨ lemon blueberry cupcakes 🦋
✨ in my hot pilates era 
✨ ice cream on repeat 
✨ pool days 
✨ a little garden visitor 
✨ stopping to smell the flowers 
✨ sweet and slow mornings
✨ creekside hike with the pups 
✨ the best dinner dates 
✨ this cherry set 🍒 
✨ a fun summer read 

I hope you all are having a beautiful weekend 💕
It is up to us to make our lives beautiful 🌸 T It is up to us to make our lives beautiful 🌸

The small joys are found in the mundane mornings, the unexpected laughter, the people who feel like sunshine 

The beauty of life is not that it’s perfect. It’s that every day you wake up with a new opportunity to grow, heal, love and find gratitude through it all 💕🦋

{audio: @malamalife} 

#romanticizeyourlife #romanticizinglife #smalljoys #gratitudepractice #pocketsofpeace #momentsofcalm
Let me introduce the easiest, most whimsical fairy Let me introduce the easiest, most whimsical fairy garden cupcakes (aka lemon blueberry 🫐🍋) that are perfect for your next summer gathering 

I told you all that I’m trying to channel more of the “Martha Stewart Summer” vibes this season — taking things slower, enjoying moments in my garden, hosting friends and leaning into cozy hobbies like baking 

I admittedly am not a baker, so this recipe was the perfect blend of “semi-homemade” and turned out so yummy and beautiful 🌸🦋! I jazzed up a box of white cake mix with lemon zest & juice before whipping up a homemade cream cheese frosting and topping with edible flowers & butterfly wafers 

If you want to make them for yourself just comment “FAIRY” and I’ll send you a link with the recipe I referred too! ✨
I’m on a journey to find joy in movement again b I’m on a journey to find joy in movement again because ever since having a baby, I’ve been looking at working out as something I “have” to do instead of something I “enjoy” doing… and that mindset has put in me in quite a rut. Not to mention your girl is TIRED over here 😅 

So from here on out, I’m committing to romanticizing my workout routine. Because sometimes the little joys can be found in the small things like:

✨putting on a cute matching set 
✨making a fancy electrolyte drink in an obnoxiously sized tumbler 
✨putting on a fun playlist to get hyped before the class 
✨treating yourself to a silly little coffee drink after 

And truly after the whole workout routine is over, even if I don’t feel as strong in a reformer Pilates class as I did pre-pregnancy, I always feel extra proud that I made the time for myself. 👏🏻

#healthylifestyle #healthyhabits #morningroutine #iamwellandgood #romanticizeyourlife #happyandhealthy
I read a quote that said “𝘩𝘢𝘷𝘦 𝘧𝘶𝘯 𝘵𝘩𝘪𝘴 𝘴𝘶𝘮𝘮𝘦𝘳, 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘵𝘩𝘦𝘳𝘦’𝘴 𝘢 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘺𝘰𝘶 30 𝘺𝘦𝘢𝘳𝘴 𝘧𝘳𝘰𝘮 𝘯𝘰𝘸 𝘵𝘩𝘢𝘵 𝘸𝘰𝘶𝘭𝘥 𝘭𝘰𝘷𝘦 𝘵𝘰 𝘣𝘦 𝘺𝘰𝘶𝘳 𝘦𝘹𝘢𝘤𝘵 𝘢𝘨𝘦, 𝘴𝘶𝘳𝘳𝘰𝘶𝘯𝘥𝘦𝘥 𝘣𝘺 𝘵𝘩𝘦 𝘱𝘦𝘰𝘱𝘭𝘦 𝘸𝘩𝘰 𝘢𝘳𝘦 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘦 𝘳𝘪𝘨𝘩𝘵 𝘯𝘰𝘸, 𝘳𝘦𝘭𝘪𝘷𝘪𝘯𝘨 𝘴𝘶𝘮𝘮𝘦𝘳 2025” 

And wow does that help put things into perspective right? 

If you’re looking for ways to spend less time scrolling and more time living — here are 10 activities to help romanticize all the joy that summer time has to offer 

✨Take an outdoor yoga class 
✨Have a picnic with friends 
✨Create a (physical) summer vision board 
✨Plan a beach or lake day 
✨Host friends for a backyard bbq 
✨Read a romance novel by the pool 
✨Peruse the farmers market 
✨Do something you loved to do as a kid 
✨Go for sunset walks or hikes in nature 
✨Treat yourself to ice cream or s’mores 

The good old days are happening right now, so let’s make it a summer goal to be so in the moment that we forget to check our phones 💕

#healthylifestyle #summerbucketlist #romanticizeyourlife #wellnessthatworks
She may not remember her first 4th of July, but we She may not remember her first 4th of July, but we sure will 🇺🇸❤️ 

Cheers to making memories with friends who feel like family and more backyard BBQs that remind us of nostalgic 90s summers ☀️ 

I hope you all are having a wonderful holiday weekend!!
A few snaps from hosting the @fpmovement Denver wa A few snaps from hosting the @fpmovement Denver walk club last weekend with my @denverfitfriends crew 💛 

So grateful for continued opportunities to bring likeminded women together to sweat, connect and leave with new girl friends! 

I’ll be leading another walk in RiNo on July 26th so if you’re in Denver keep an eye out for the sign up link and I hope to see you there 👟💕

PS: I think this pink megaphone needs to make an appearance at all DenFit events, don’t you? ☺️

📸: @ddcreativestudio_ 
#fpmovementpartner
Sharing a different kind of #SelfCare Session with Sharing a different kind of #SelfCare Session with you all because it seriously did wonders for my self confidence and I am here to spill the tea!! 💛

I felt like pregnancy and postpartum aged me so quickly and the stress + lack of sleep + inflammation definitely manifested in the skin on my face looking ROUGH. I was seeing more fine lines, sun spots, redness and enlarged pores than ever before (that second photo has me feeling so exposed 🙈)

So when @laseredbykaitlyn reached out to tell me about Moxi and BBL laser treatments, I was immediately interested. I had heard great things about them before and although I was a bit skeptical at first, I knew it was worth a try 

Swipe through to see the whole journey from two sessions at @alluvionaesthetics — one round of just Moxi and one round of Moxi & BBL together. 

I am sooo beyond happy with the results and my skin looks so much healthier, younger and refreshed! I wanted to share with you all in case any of you are struggling with similar skin issues 💛✨

Let me know if you have any q’s!
Celebrating another year around the sun and my fir Celebrating another year around the sun and my first year as a mama with a Mama Mia themed dinner party in our backyard! 🥂🦋🍋💕

I honestly can’t think of a more fun way to spend my birthday eve than eating yummy food, sipping on limoncello spritzes, singing and dancing with my girl friends 🎶. I woke up feeling so loved and incredibly grateful for all the beautiful people in my life 

Here’s to making 36 the best year yet 💛
Move over #healthygirlsummer, this year I’m chan Move over #healthygirlsummer, this year I’m channeling all the Martha Stewart Summer energy 🦋🌼. This aesthetic is all about embracing slower living with activities like cultivating a garden, hosting outdoor gatherings, trying cozy crafts and focusing on all the small joys of the season 

And I don’t know about you but it’s exactly what I need more of in this season of life ☀️ 

Through the rest of the summer I’ll be sharing different activities, ideas and moments that hopefully inspire you to slow down and appreciate the whimsy and nostalgia of summertime 

Obviously had to kick it off with a little ASMR morning in our little garden buuut you can expect tips, tutorials, recipes and inspo coming soon 🌿

Let me know if this is the summer aesthetic you’re leaning into as well!
You guuuuys, I’m so excited to be leading the fi You guuuuys, I’m so excited to be leading the first @fpmovement Denver Walk Club with my community @denverfitfriends tomorrow and I need your help picking what to wear! 

Summer is officially here and these looks are all so cute, comfy and perfect for walking in the heat ☀️👟💕

Which one is your fav? 

{pssst I linked them all in my LTK 🛍️} 

#fpmovementpartner #healthylifestyle #summeractivities #summervibes
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