General Template

200 hr Progressive Vinyasa Training

January – November 2026

Welcome to the Green Lotus 200 hr Vinyasa Yoga Teacher Training in Galway, a transformative journey designed for both aspiring yoga teachers and dedicated practitioners. This comprehensive program blends the dynamic flow of Vinyasa with the depth of traditional yoga practices, offering a balanced approach to personal growth and teaching expertise. Throughout the training, you will delve into asana alignment, breathwork, meditation and the philosophy of yoga, all while building the confidence and skills necessary to lead inspiring, safe, and effective classes. Whether you’re looking to deepen your own practice or step into the role of a teacher, this foundational training provides the tools, knowledge, and community to support your path. 

CURRUCULUM
Asana
Anatomy & Alignment
Breathwork
Somatics & Energetics
Philosophy
Teaching Methodology
Business Mentorship
Asana

Progressive Vinyasa is an alignment-centered, breath-led approach to Vinyasa Yoga that integrates intelligent sequencing with a deep respect for individual bodies, minds, and nervous systems. Rooted in the principles of Vinyasa Krama (the art of wise progression), this practice progressively builds strength, flexibility, and resilience while honouring the holistic, meditative nature of yoga.

Core Elements:

• Alignment-Centered: Every posture is approached with mindful attention to alignment and anatomical integrity, ensuring that students move safely and effectively in a way that supports joint health, postural awareness, and long-term practice sustainability.
• Strengthening and Stabilising: Progressive Vinyasa recognises the importance of stability as a foundation for mobility. Classes are intelligently structured to progressively develop muscular strength, joint stability, and core integration alongside flexibility.
• Flexibility Development: Flexibility is cultivated through both dynamic and passive ranges of motion, always within the context of safe, sustainable, and breath-supported movement.
• Breath-Centered Movement: Breath guides the pace and quality of practice. Each movement and transition is intimately connected to the rhythm of inhalation and exhalation, supporting nervous system regulation and mindful awareness.
• Set Sequence with Adaptable Structure: Progressive Vinyasa works with a foundational sequence framework that can be adapted to suit different levels, class durations, and student needs. This structure provides consistency in progression while offering creative options for teachers to modify, expand, or simplify according to the context.

• Holistic Approach: Beyond the physical, Progressive Vinyasa embraces the full spectrum of yoga practice. Meditation, breathwork, philosophical reflection, and somatic awareness are interwoven into the practice, nurturing both body and mind.

Why ‘Progressive’?

Because students are guided on a journey of progression — from foundational postures and simple movement patterns to more complex sequences and refined expressions. This method respects where each practitioner begins while offering a clear, intelligent pathway forward

Anatomy & Alignment

A defining characteristic of the Progressive Vinyasa 200-hour Teacher Training is its emphasis on functional alignment and embodied anatomy. This section of the training is rooted in Align, our comprehensive, illustrated alignment and anatomy manual, specifically created to support a deeper understanding of the human body in motion. Align also integrates the language of anatomy and alignment to offer teachers a deeper, more embodied understanding of what they are teaching. Through this integrated approach, trainees learn not only the ‘what’ and ‘how’ of alignment but also the ‘why’ – empowering them to teach with clarity, confidence, and a strong anatomical foundation.

A functional, embodied approach to alignment is crucial not only for sustainable, injury-free practice but also for developing a deeper awareness of how movement affects the whole person – physically, energetically, and emotionally. It helps teachers read bodies in real time, respond with intelligent, individualised adjustments, and create sequences that meet students where they are.  On the training you will cover:

Foundational Anatomy for Yoga Teachers
An accessible, applied study of musculoskeletal anatomy as it relates directly to yoga postures, movement, and breath. Trainees learn the major muscle groups, joint actions, planes of movement, and anatomical terminology in a clear, digestible way.

Functional Alignment Principles 
Rather than prescribing rigid, aesthetic-based alignment cues, Progressive Vinyasa offers a functional approach that considers the natural variations of human anatomy, personal postural habits, and the effects of modern living on the body. The emphasis is on:

• Maintaining joint health and mobility
  – Supporting balanced muscle engagement
• Encouraging efficient, easeful movement
• Preventing injury through thoughtful, progressive sequencing

Anatomy of Breath & Nervous System Regulation
Students explore the anatomy of respiration, the role of the diaphragm, and how posture influences breath mechanics. This underpins our breath-centered movement approach and supports understanding of how alignment affects not just structural integrity but **physiological balance**.

Somatic Regulation through Alignment
Alignment in Progressive Vinyasa is also a tool for somatic regulation –  meaning it helps regulate the physiological body through mindful posture and breath. By aligning the body in ways that support open, easeful breathing and balanced muscular tone, students learn how to calm the nervous system, support emotional regulation, and enhance overall wellbeing.

Breathwork

Breath is central to the Progressive Vinyasa method. This training introduces a breath-centred approach to movement and practice, teaching trainees how to use breath to support physical alignment, regulate the nervous system, and deepen students’ embodied awareness. Key areas covered include:

• The anatomy and mechanics of breath, and how posture influences respiration.
• Breath as a tool for somatic and emotional regulation.
• A foundation in essential pranayama practices such as Dirgha, Ujjayi, Nadi Shodhana, Kapalabhati, and Bhramari.
• The principles of breath-led movement and sequencing in line with Vinyasa Krama methodology.

Trainees leave with the skills to confidently integrate breath awareness into asana classes and offer simple, effective breathwork practices to support student’s overall wellbeing. 

Somatics & Energetics

This training integrates Subtle Anatomy with somatic awareness to deepen students’ understanding of the energetic and emotional dimensions of yoga. Alongside exploring the physical and functional anatomy of the body, trainees will be introduced to practices that enhance nervous system regulation, emotional resilience, and the holistic nature of yoga.Key areas covered include:

• Pranic Body and Energy Flow: Understanding the role of prana (life force), nadis (energy channels), and the five vayus (directions of energy flow relating to physiological processes).
• Chakra System: Exploring the Chakras or psycho-energtic centres  as a map to explore the relationship between body, mind, energy and spirit. 
• Ayurveda – Exploring individual elemental blueprint  (Prkriti and Vrkriti) in relation to constitution, present health, diet and lifestyle..
• Influencing the Subtle Body: How breath, posture, and intention shape and balance the subtle body, supporting emotional and mental wellbeing.
• Somatic Awareness: Exploring how movement and posture impact the nervous system, emotional states, and habitual tension.
• Interoception: Developing inner body sensing to enhance the connection between the body, breath, and emotions.

• Yoga Nidra: Learning the foundations of this restorative practice as a tool for deep relaxation, guided meditation, and nervous system reset.

By weaving these practices into asana, breathwork, and meditation, trainees will develop the skills to teach with a deeper awareness of how yoga influences the body, energy, and emotions, creating classes that are both nourishing and physically effective.

Philosophy

In this training, we delve deeply into the foundational philosophies of yoga, with a primary focus on the Yoga Sutras of Patanjali. These teachings offer a roadmap for personal transformation and mental well-being, providing tools like the Eight Limbs of Yoga (Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi). Each limb helps students develop a harmonious relationship between mind, body, and spirit, ultimately guiding them towards mental clarity and spiritual growth.

We also explore Vedanta philosophy, particularly the concept of non-duality (Advaita Vedanta), which teaches that the individual self (Atman) and the universal consciousness (Brahman) are one. This perspective fosters a deeper sense of interconnectedness and inner peace. We look at how these teachings support mental health, offering a philosophical framework for managing stress, anxiety, and emotional challenges.

Throughout the training, we emphasize how these philosophical principles can be practically applied to yoga practice, encouraging students to integrate mindful movement, breath, and awareness both on and off the mat. The ultimate goal is to cultivate self-awareness, resilience, and emotional balance, helping students grow spiritually while enhancing their mental and physical health.

Teaching Methodology

The training places strong emphasis on developing the skills and confidence needed to teach safe, engaging, and intelligently structured classes from day one. The Teaching Methodology module guides trainees step-by-step through the art and craft of class delivery. Key areas covered include:

• Class planning and sequencing based on Progressive Vinyasa’s adaptable set sequence framework.
• How to cue breath-led movement and alignment clearly and effectively.
• Developing a confident teaching voice and classroom presence.
• The principles of reading bodies in real time and offering safe, functional adjustments.
• Understanding group dynamics, class management, and how to create an inclusive, supportive space.

• Adaptation and modification strategies to suit different abilities, injuries, and class lengths.

This practical, applied methodology ensures trainees graduate ready to teach with clarity, confidence, and authenticity.

Business Mentorship

The Business of Yoga module is designed to equip trainees with the practical tools and industry insight needed to build a sustainable, authentic, and rewarding career in yoga.

You’ll cover essential topics such as branding, finding your teaching voice, pricing your offerings, and exploring different teaching options — including studio classes, private sessions, online platforms, workshops, and retreats. The module also dives into marketing strategies, building and nurturing a loyal student base, and navigating the ever-changing world of social media and digital presence.

Beyond teaching, you’ll gain valuable, down-to-earth guidance on the realities of working as a modern yoga professional — from managing finances, insurance, and legal responsibilities to setting boundaries, avoiding burnout, and creating a work-life balance that genuinely supports your personal wellbeing and long-term career growth.

This module empowers you to step into the yoga world with clarity, confidence, and a toolkit for building a career aligned with your values.

Studio Training & Attendance Requirements

The 200 hr Progressive Vinyasa yoga teacher training in Galway will take place in the Slieve Aughty Retreat Centre and is delivered fully in-studio. In accordance with Yoga Alliance standards, students may miss up to 20 contact hours and still be eligible to graduate, provided those hours are made up through approved assignments

MEET YOUR TEACHERS

Carol Murphy

Carol’s Bio

Carol Murphy is the lead trainer of this course and the founder of Green Lotus Yoga. This Progressive Vinyasa training is her signature program, which she has taught over 35 times in Ireland, Spain, India, and Morocco since first launching it in Galway in 2006. Carol started with Iyengar Yoga, later dedicating years to Ashtanga Vinyasa with annual studies in Mysore under Pattabhi Jois and Sharath Rangaswamy.

In later years, she broadened her scope to embrace both the dynamic and therapeutic aspects of Vinyasa Yoga — training in strong, physically challenging Vinyasa with Bryce Yoga and gentle Viniyoga as part of her Yoga Therapy certification. 

With decades of teaching experience, Carol is ready to guide you every step of the way to deepen your practice and evolve into a confident, skilled teacher

Sara Cory

Sara’s Bio

Sara Cory has been teaching yoga, kettlebells and jiu-jitsu for over 12 years. Originally from California, she found yoga during her time in Hawaii, and this practice would eventually change the trajectory of her life. She trained with Green Lotus Yoga in 2010. Always a very physical and athletic person, she also qualified as a kettlebells instructor and jiu jotsu teacher in the following years. “I bring the yogic practice of self exploration and realization to all of my physical practices, and use these other movement languages to inform my yoga practice.” She is fascinated with the physical anatomy aspect of yoga. She has been teaching anatomy on yoga teacher trainings for over 8 years. Sara’s classes are anatomy focused, technical and playful.

Dixie Chan

Dixi’s Bio

Dixie is a scientist and yoga teacher who has been practicing yoga since 2018. After earning her 200-hour Progressive Vinyasa qualification in 2022 with Carol Murphy, she discovered a passion for teaching and is now completing her 300-hour training with The Elbowroom in Dublin. Dixie developed her unique style of dance yoga, Rhythm & Flow, which she has shared at workshops and festivals. Combining her love for movement and creativity, Dixie developed her own style of dance yoga called Rhythm & Flow, which she has taught at workshops and festivals. She also completed BM Level 1 training with Brad Terrell in Lisbon in 2023. A lover of movement, Dixie enjoys dancing, lifting weights, and walking her dog. For her, yoga is about connection—to oneself, to others, and to the community.

Prerequisites

Green Lotus is dedicated to ensuring proficient training standards and a high level of teaching.  To attend this course, students should display a genuine passion and commitment to learn yoga and develop their practice. Additionally, students should fulfil either: 

• At least two years instruction under a yoga teacher.
• Be willing to discuss your practice history with us on the phone.

Accreditations

Yoga Alliance Registration
Registered Yoga Alliance Training school

Application

To apply, please fill out the Online Application Form below.  If you have questions, please reach out to me via email.

The YTT was an experience I will never forget. The course content was very diverse and well balanced. Alignment is key in Carols work, and I am grateful to have built a solid foundation for my teaching journey ahead. Carol is an extremely knowledgable and inspiring teacher and I really enjoyed studying yoga anatomy, philosophy, Ayurveda and all the other subjects with her.
Lianne BloemenYoga teacher – London
“Carol delivered everything promised of her 200 hour Vinyasa training, and more! She was supportive, encouraging, kind, intelligent and talented in her work as a teacher. Carol’s intelligence and sensitivity towards the individual needs of her students is, I believe, what makes her so special. She is highly educated, knowledgeable, and genuinely passionate about what she does.”
Jessica Des LandesYoga teacher – London
“It was an amazing experience! I loved the yoga anatomy of this program. The course content is super from all aspects. The Ayurveda and Philosophy sessions were meaningful and beautiful! I sincerely thank Carol for putting all this together in this training. I highly recommend this TTC for not only learning how to teach but also for enhancing one’s self-practice and awareness about life in general. Will definitely do the 300 hr TTC after two years !!
Monika BansalYoga teacher – London
“I honestly don’t think I could have chosen a better teacher training. Carol’s depth of experience and knowledge across Iyengar, Ashtanga, anatomy and philosophy allows her to give her trainees the strongest of foundations from which to both practice and teach yoga. Her love, passion and respect for the teachings infused every class, and the course content consistently spoke to the heart of the yoga journey’.
Robyn CherwellYoga teacher – London
Carol’s yoga teacher training intensive is just that; intensive. It is also a life changing. Carol has a wealth of knowledge and a deep love for the many and varied facets of yoga. Having spent years obtaining this knowledge, it is clear she has a desire to share it. This makes for fascinating insights into the world of yoga both on a practical level -with detailed anatomy lectures and on a spiritual/emotional level. She offers support but more importantly gives her students the tools to manage for themselves. Her training offers a safe exploration into the world of meditation and spirituality, where people are held and supported appropriately.
Jo StephansYoga teacher – London
“I honestly don’t think I could have chosen a better teacher training. Carol’s depth of experience and knowledge across Iyengar, Ashtanga, anatomy and philosophy allows her to give her trainees the strongest of foundations from which to both practice and teach yoga. Her love, passion and respect for the teachings infused every class, and the course content consistently spoke to the heart of the yoga journey’.
Robyn CherwellYoga teacher – London
“I honestly don’t think I could have chosen a better teacher training. Carol’s depth of experience and knowledge across Iyengar, Ashtanga, anatomy and philosophy allows her to give her trainees the strongest of foundations from which to both practice and teach yoga. Her love, passion and respect for the teachings infused every class, and the course content consistently spoke to the heart of the yoga journey’.
Robyn CherwellYoga teacher – London
Carol’s years of dedication to yoga have provided an extraordinary depth of knowledge and experience of all its aspects. She combines a refreshing strictness with a sensitivity to spirit that provides an intellectually, physically and emotionally challenging and life enriching experience. I thoroughly recommend her and the training course she has created.”
Johnny PattersonYoga teacher – London
“Carol has much knowledge in anatomy, alignment and yoga philosophy. All in all, I found the 200 hr Vinyasa TTC to cover a broad spectrum of important and interesting topics, for which I will always be grateful.”
Michael CalebYoga teacher – London
What an experience! Carol guided me to break boundaries – both mental and physical. Her teaching voice is compassionate yet authoritative, with the right amount of fun thrown in. She always strive to be “heart-ful” in her teaching … Iook her up. It may very well be the best thing you ever did. For me, it’s definitely up there.
Leah EganYoga teacher – London
“Thanks again for a wonderful month of growth, inspiration and transformation, and all the love and energy that you give to your teaching!”
Fiona Ashley Yoga teacher – London
“Thank you Carol and thank you for your wonderful teacher training course. After finishing the course I felt I had grown so much physically, mentally, emotionally and spiritually. You enabled me to find strengths that I had forgotten. ”
Liz KirbyYoga teacher – London
“This year I spent almost 2 months in Rishikesh, India where I took my 300hr training. There I realized what a strong yoga foundation you have given me ….. I still come back to your teachings.”
Maija MeijereYoga teacher – London
“During the course, from a physio point of view too, I always really loved, trusted and respected the work and way you brought and presented the teachings.”
Grainne FlanneryYoga teacher – London
“Be prepared for a life changing experience. My training was a very personal journey which has given me the tools to deal with anything life throws at me and the ability to move chaos into order.”
Kerry O’ ConnorYoga teacher – London
MORE DETAILS
Dates and Schedule

2026 Schedule – The training runs from January 2026 to November 2026, once per month. 

Dates

Jan 24th-25th
Feb 21st-22nd
March 21st-22nd
April 25th-26th
May 23rd-24th
June 20th-21st
July 25th-26th
August 22nd-23rd
September 26th-27th
October 17th-18th
November 21st-22nd

Course Structure

• 11 weekends
  Saturdays 9.00 – 6.00 p.m.
• Sunday 9.00 a.m. – 4.00 p.m.
• 15 x 90 mins online weekly Zoom Sessions

Example of a Daily schedule :

9.00-11.00 – Asana
11.00-11.20- Break
11.20-1.30 Theory Class (anatomy, philosophy, asana breakdown, etc)
1.30-2.30 Lunch
2.30 -4.00 Theory Class  (anatomy, philosophy, asana breakdown etc.)
4.00-6.00 Asana practice or Teaching Methodology (teaching in small groups, postural analysis etc

Reading List

• “The Art of Teaching Yoga” – Yoga Teacher Training Manual 
• “Progressive Vinyasa’ – Yoga Teacher Training –  Free Ebook 
• From The Vedas to Vinyasa – Amy Vaughan

The Venue

The venue for this training will be held in the Slieve Aughty Centre in Lough Rea, County Galway (and not in Yogamoves like previous years). The retreat has a restaurant for meals and snacks or you can bring your own. Travelling students can book accommodation in the centre if they wish. 

FAQs

Is there any pre-requisites to entering this training ? 

We advise 2 years practice before embarking on a Yoga TTC. This is enough time to give students a firm foundation for the work involved on a TTC and also gives people a base to reach the level expected for graduation. Sometimes people achieve this foundation after a year or so of practice; there are always exceptions, but as a general, we recommend 2 years. If you are unsure if you have enough experience, please contact us at carol@greenlotusyoga.com

Do I have to be fit and strong to join the training?

No, many people work on developing strength and flexibility throughout the training. Many students also have injuries, repetitive stress or postural issues that they work with as they train. If you work to your limitations, prop and modify, then you will see progress as you train. 

How much do I have to practice mid month between weekends? 

Ideally you can find time to practice daily to really see progress, but this is not always an option and so we recommend that you practice at least 3 hrs per week minimum just to keep up. You can also sign up to the online platform www.greenlotusyogaonline.ie to help you develop your practice throughout the year; the classes on the platform are varied in duration and level and are created with the intention of supporting trainees throughout the year.

What style of yoga will I be trained to teach?

On this training we put a lot of focus on preparing trainees for the classroom. The style of yoga trainees are trained to teach is called Progressive Vinyasa. This is a style of vinyasa that is flowing, creative and intelligent. It is called “progressive” because it incorporates modern vinyasa approaches to progress students forward in their development using an intelligence in sequencing based on cutting edge knowledge of yoga anatomy and universal principles of alignment. As this style of yoga is flexible in nature, teachers also have the option of adapting their teachings to teach alignment-based Hatha yoga,  Flow yoga or Power yoga etc. 

Will I have the opportunity to teach on the training course?


Yes you will. There are daily Teaching Methodology classes. You will start teaching one person one pose. Then graduate to teaching small groups of 3. Then finally you will teach the whole class for your final assessment.

Is it ok to do teacher training just for self-development and to deepen my practice?

Yes it is. Lots of people have done this training as self development. Some have also started it for themselves and ended up teaching… Its completely up to you.

Is this training suitable if I am working through grief, trauma, anxiety and depression?

This is not a simple question to answer, but an important one. This particular training is asana focused, meaning when you sign up you are committing to developing your asana practice. The asana on this training is not geared towards healing trauma, grief etc. We recommend that if you want a yoga journey to support emotional healing and you are feeling very fragile, that you do the 200 hr Healing Yoga Fusion Foundation Training as opposed to this one. However, this is not to say that you cannot do this training if you are working with your mental and emotional health, if you have a foundation practice and feel that you have the inner strength to  develop your asana practice. Some people working with anxiety, depression etc. may find developing a stronger practice helpful and some people working with depression etc. may simply not be suited to a slower practice. Its up to you. Additionally, the yoga philosophy and spiritual studies, breath-work etc on this training can also very much support mental, emotional and spiritual health. And of course, even though this training is more pose centered that the Healing Fusion option, we still cover somatic practices to some degree. 

How is the course assessed?

Anatomy- There is 7 open book homework quizzes for anatomy. 
If you do not pass a quiz, then you just re-take it again, but most students pass the first time around. 

Philosophy- this subject is not assessed, but there may be exercises for off time study.

Asana – The asana focus on this training is to strengthen and develop your practice, modifying when necessary. There is no official assessment level. However to graduate you need to demonstrate that you understand the practice, can modify safely and have showed progress throughout the year. 

After graduation, teachers teach to the level they can practice comfortably. If a trainee’s personal practice needs a lot of work, upon graduation, we sometimes recommend that these teachers teach level 1 only for a year or so as they continue to develop their practice.

Teaching Methodology- Students prepare an hour long class and teach the class to the group on the last week of the training. We start preparation for this exercise on day one so students will be very prepared. We want trainees to leave not only with a cert, but also with the ability to prepare a class and the knowledge that they can teach it confidently and clearly

How many students are in the group ?

We take up to 25 on a training. Numbers are usually between 10-25 students. 

Is this training course registered or is this course qualified me to be a teacher?

This training is registered with Yoga Alliance. Yoga Alliance is the most recognised Yoga registration body world-wide. This certification will qualify you to teach Yoga anywhere in the world. 

Can I teach teens after this training ? In order to teach teens, a teacher should have completed a children’s teacher training course to teach groups of children under the age of 16.If however a child between the age of 12-16 wants to join an adult class, then they can so long as they are with a parent or guardian and have a written consent from from their parent or guardian. Anyone teaching groups of children (in the absence of a parent or guardian) should have CRB (or equivalent) document check and if they are members of YAP, they should send this to us, so we can keep this on their file.Please note it is a condition of the policy that all records are kept for a minimum of 7 years after the client has reached the age of 18. 

Do I need to bring my own yoga mat and props?

A lot of students like to bring their own props, but all props are also supplied in the studio. 

Investment

• One Time Payment : €2100 before Dec 1st. 
• Staggered Payment: €2300. This can be broken down into:
  • €400 deposit 
  • €1900 over 10 monthly payments of €170 and the final payment of €200

Includes

• Progressive Vinyasa Training manual (printed version)
• The Art of Teaching Yoga Training manual in PDF
• Continued support and mentorship throughout your training