Our Mission

Prepare teachers who have taken a 200-hour certification program for advanced level yoga teacher training with an in-depth knowledge of asana adaptation, pranayama, meditation, Tantra, sound, nyasa and mudra and application of those yoga tools for personal practice, private yoga sessions and groups, including classes, workshops and retreats.  Help interested yoga practitioners gain more knowledge in specific areas of interest.

Hybrid Program – In-Person, Online Live, Self-Paced

The program is a combination of 9 in-person weekends, online live sessions and self-paced modules over 22 months to allow for an optimal pace for busy people.

Credentials Earned

Students who complete the course and are currently RYT-200 are eligible to apply for RYT-500 with Yoga Alliance, the national credentialing organization for yoga teachers, once they have logged 100 hours of teaching since receiving the RYT-200 credential.


A certification from a RYS-200 training or equivalent study.  RYT-200 is recommended if you are eligible so that you can accumulate teaching hours for RYT-500.  Yoga practitioners who are interested in auditing the course should contact Mary at mary@5koshasyoga.com.

Advanced Yoga Teacher Training Faculty

The lead teacher and school director, Mary Hilliker, RDN, E-RYT 500, C-IAYT, has studied with her teacher, Gary Kraftsow, for the last 20 years.  Mary has been training yoga teachers in the Midwest since 2009.  She has assembled a group of talented teachers trained in the Viniyoga lineage to assist in the training.  Learn more about the faculty team.

300-Hour Yoga Teacher Training Schedule


If you are interested in an independent study program or joining the current program late, please contact Mary at mary@5koshasyoga.com.

IN-PERSON WEEKENDS @ 5 Koshas Yoga & Wellness in Wausau, WI

  1. Oct 14 – 15, 2023
  2. April 27 – 28, 2024
  3. May 18 – 19, 2024
  4. June 22 – 23, 2024
  5. Sept 21 – 22, 2024
  6. Oct 12 – 13, 2024
  7. May 3 – 4, 2024
  8. June 8, 2025
  9. June 28 – 29, 2025



8:00 am – 5:00 pm


8:00 am – 4:30 pm

Meal breaks are 30 minutes.


Mon, Aug 14, 2023

6:00 – 7:30 pm

Thursdays, 5:30 – 7:00 pm

Jan 11 – April 18, 2024

Saturdays, 1:00 – 4:00 pm

November 2, 2024

January 25, 2025

February 22, 2025

Mondays, 5:30 – 8:00 pm

Oct 21, Nov 4, Nov 18, Dec 2, Dec 16, 2024, Jan 13, 27, Feb 10, 24, March 10, 24, April 7, 28, May 12, 2025

Request Catalog for Full Schedule, including In-Person, Online Live and Self-Paced Hours from Mary Hilliker at mary@5koshasyoga.com


Fees for the 300 hour River Flow Yoga Advanced Teacher Training

Application Fee

$100 application fee, non-refundable

If you are a River Flow Yoga 200 hour teacher training graduate, you are eligible for 50% off the application fee.  Use discount code: ALUM50

Pay application fee

Two Options for Tuition:

$4200 early tuition discount paid by August 3, 2023

Single Payment Tuition


Pay As You Go $200/month for 22 months

Pay As You Go Payment Plan

Catalog for the 300-Hour Yoga Teacher Training

Contact Mary Hilliker at mary@5koshasyoga.com or call/text 715.218.7120

Apply for the 300-Hour Yoga Teacher Training

Apply using the electronic application: https://forms.gle/KhPBS3LKApE4tKDC6

300 hr Yoga Advanced Teacher Training Application Form-Policies-Student Agreement

If past deadline, contact Mary at mary@5koshasyoga.com to see if there are any additional openings in the program.

Pay $100 application fee* by August 1, 2023

*River Flow Yoga Teacher Training alumnus receive 50% off the application fee.  Use discount code ALUM50.


Contact Mary at mary@5koshasyoga.com or call/text 715-218-7120 if you have any questions or to set up a time to discuss the program and how it might meet your needs.

What Do Teacher Trainees Say about the 300-Hour Yoga Teacher Training?

“I finished my 300-hour training with Mary Hilliker from 5 Koshas during the COVID pandemic. Mary led us through a challenging time with excellent leadership. The training gave me confidence to work with new yoga students that I wouldn’t have had the courage to teach before the training. Her patience and dedication to giving us all the tools we needed to exceed with our teaching was spot on.

After the course I applied for a position as a yoga teacher with my local Human Services department in their Comprehensive Community Services program. The job was to work with chronically mentally ill clients and offer yoga as a part of their treatment program. Mary talked with me about the position and what how I should prepare. She sent a reference letter recommending me for the position. I got the job. I worked with many different people who had different illnesses. The training I received from Mary gave me confidence and a set of tools to use as I worked with the clients. I would never have applied for this job without that training. It was a very rewarding experience.

I am still working one on one with students and have expanded my teaching to online. Now I work with students from all over the United States teaching them yoga from my studio in Medford Wisconsin.

Mary Hilliker’s 300-hour teacher training program was the best thing I did for my business. I would highly recommend her to anyone looking to expand their knowledge of yoga. Mary continues to help me with any questions or help I need.” – Pam Peterson RYT 500, Mind Body Spirit Yoga LLC