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 or Online Live, Self-Paced
The program is a combination in-person or live online teaching practicum, experiential sessions and mentoring and self-paced modules. Most students take about 18 – 24 months to complete to allow for an optimal pace for integration in the midst of a busy life.
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.
Prerequisites
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, please contact Mary at mary@5koshasyoga.com.
Typical Schedule includes:
- A mentoring or teaching practicum session or an assignment about once a month.
- Expect to spend at least 3 – 4 hours per week to do a lecture, practice, and reading based on what works for your schedule.
- Journaling with each module.
The program can be taken in full or through intensives by content area. Learn more about Level II Intensives here.
Request Catalog 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
Two Options for Tuition:
$4200 lump sum payment
OR
Pay As You Go $200/month for 22 months
By Intensive Tuition (see below for more details on each intensive):
Asana Intensive: 88 hours, $1364
Pranayama Intensive: 60 hours, $930
Teaching Practicum & The Business of Yoga: 47 hours, $729
Sound, Meditation, & Integrated Practices: 60 hours, $930
Yoga Philosophy & Chanting Intensive: 45 hours, $698
Contact Mary at mary@5koshasyoga.com for payment links for intensives.
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: 300hr Application
Review and sign: 300 hr Yoga Advanced Teacher Training Student Agreement
You will be notified within 2 weeks of your acceptance into the program.
Program Intensives
These intensives can be taken separately to build toward a 300 hour.
300 hour Program ISP Intensives & Fees
Asana Intensive: Adaptive & Specialty Classes, Targeting Areas of the Body, Sequencing, Adaptation, Class & Series Development, Teaching Practicum
Annamaya Layer (Physical): Demonstrate ability to develop and teach adaptation in asana practice to serve a particular group or for a specific intention, including fitness-oriented classes, adaptive classes, and specialty classes. Learn observation skills, adaptation, and sequencing to impact different areas of the body including low back, sacrum and hips, knees, ankles and feet, upper back, neck, shoulders, and jaws. Adapting for specific needs will be emphasized for working with individual clients.
88 hours
Includes self-paced modules, assignments, 2 teaching practicum, mentoring calls, in-person (or online) session on static and movement assessment and sequencing.
By Intensive Fee: $1364
Additional costs: One 4-class pass for 5 Koshas classes ($54)
Self-Paced Program or Contact Mary at mary@5koshasyoga.com for the next cohort.
Pranayama Intensive: Human Energetics, Ratio, Technique, Class & Series Development, Teaching Practicum
Pranamaya Layer (Vital): Demonstrate ability to develop and teach pranayama ratios and techniques in yoga practice including how to tailor asana, breath adaptation in asana, ratio, and technique for specific class intentions or the needs of an individual.
60 hours
Includes self-paced modules, assignments, 3 teaching practicum, and 3 mentoring calls.
By Intensive Fee: $930
Self-Paced or Contact Mary at mary@5koshasyoga.com for the next cohort
Teaching Practicum & The Business of Yoga Intensive: Refining Teaching Skills, Developing New Products & Programs, Teaching Privates, Retreats & Workshops
Be the lead teacher or conduct private sessions for at least 6 hours during the training through experiential sessions and teaching demonstrations as you refine teaching skills, practice skills for teaching privates, learn how to create a variety of yoga products for your business, plan a workshop or retreat, practice teaching adaptation of asana, pranayama, meditation, sound, and integrated practices.
Hours: 47 hours
Includes self-paced modules, one private yoga session, private session practicum with a private student, business planning, final project planning and teaching, home-study assignments, one teaching practicum, and mentoring.
By Intensive Fee: $729
Self-Paced or contact Mary at mary@5koshasyoga.com for the next cohort.
Sound, Meditation & Integrated Practices Intensive: Using Sound, Meditation, Nyasa, Mudra, Bhavana, Symbolism & Ritual, Class & Series Development, Teaching Practicum
Vijnanamaya Layer (Inner Wisdom): Demonstrate how to choose meditation approaches, sequence for meditation practice, and teach meditation for personal practice, individuals, or groups, including use of the cakra model.
Anandamaya Layer (Heart): Demonstrate how to choose practice tools, sequence, and teach integrated practices including the use of asana, pranayama, sound, meditation, nyasa, mudra, bhavana, sankalpa and ritual for individuals or groups.
60 hours
Includes self-paced modules, chant tutorials, mentoring sessions, assignments, and 2 teaching practicum.
By Intensive Fee: $930
Self-Paced or contact Mary at mary@5koshasyoga.com for the next cohort.
Yoga Philosophy & Chanting Intensive: States of Mind & Consciousness, Purusa/Prakriti, Essential Methods, Negotiating Obstacles, the Gunas in Yoga Practice, Working with the Klesha-s, Working with Ourselves & Others through the Yamas & Niyamas, Transformation, Guarding the Senses, Moving Beyond Suffering
Manomaya Layer (Mind): Chant and discuss the meaning of some of the most significant yoga sutra-s in Chapter 1, 2 and 3 especially as the teachings relate to the mind, meditation, and habitual patterns.
Hours: 45 hours
Includes 12 self-paced lessons on yoga philosophy and yoga sutras. Each lesson includes a chant tutorial, lecture, practice and a reflection for journaling. Four mentoring sessions, one sequence assignment, and a teaching practicum are part of this intensive.
By Intensive Fee: $698
Self-Paced or contact Mary at mary@5koshasyoga.com for the next cohort.
Questions
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 really enjoyed the RFY 300 hour program. Mary did a great job helping me to acclimate to the Viniyoga lineage. I had taken my 200 hour online (in a different school) previously and didn’t have the confidence to teach. After about 6 months I started teaching in person. I feel like I really have a good grasp now on the breadth and depths of yoga and feel prepared to continue deepening my learnings and teaching.” – Ursa Abernathy
“You will never be sorry you attended a 200 hour or 300 hour through River Flow Yoga. Whether it is for your personal practice, to become a teacher, or expand your teaching skills. The program will not disappoint.” – K.M.
“The program is so professional, well-organized, well-informed and above all, supportive of growth. I will continue to practice and grow as a yoga practitioner and teacher as well as a person in general as a result of what I’ve learned here.” – Heather B.
“I have a greater understanding of yoga beyond asana. Thus, as my understanding has deepened I have become a better teacher.. My yoga teaching encompasses body, mind, and soul/spirit. The 300 hour training brought a greater understanding of the whole picture of yoga and how vast the world of yoga is.” – J.D., 2023-25 program
“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