200 Hour Yoga Teacher Training

200 Hour Teacher Training at Yoga Foundation of Fredericksburg is an immersive educational experience centered around the true heart of yoga. Lead Trainer, Catie Nawrocki, along with an inspiring faculty lay the foundation for trainees to discover an empowering learning path to becoming confident and informed yoga teachers. This healing-informed (formerly referred to as trauma-informed) training uses a comprehensive curriculum that combines traditional eastern philosophy with modern neuro-physiological methodologies, and psycho-spiritual theory to gain a deeper understanding of the science of yoga.

More than a training course, YOFO’s YTT is an opportunity to explore the Self, how we show up in the world, and how to use our gifts and purpose to create positive change within and around us. When we learn about our own brain and body we can better serve our students from a place of integrative experience while discovering a deeper sense of self love and compassion. As we heal and empower ourselves we become better prepared to support others on their own empowering journey of healing. The concepts covered in YTT apply to all areas of life, on and off the mat, and will strengthen your foundation of support as both student and teacher. 

YOFO YTT goes beyond the standard curriculum requirements to take a deep dive into the science of stress, the psycho-spiritual connection, sociocultural awareness, and functional instruction for those interested in working with stressed, diverse, marginalized, and/or traumatized populations. We offer scholarships and financial assistance to remove the financial barriers to accessing teacher training.

Representation and inclusivity are important to us. We are committed to a more diverse yoga community and continue to expand our efforts to support historically marginalized communities. For the 2020/2021 YTT we are offering scholarships to those who self identify as BIPOC (Black, Indigenous, and People of Color) and/or LGBTQ+ (Lesbian, Gay, Bisexual, Transgender, Queer and Non-gender Conforming). Scholarships are available for 25-75% off of the full price of training.

For more information, please contact Catie Nawrocki


c: (540) 223-3627

*This course meets all Yoga Alliance standards and will include virtual, in-person, and independent learning. See detailed schedule below. Due to COVID-19 the schedule is subject to change with some in-person dates becoming virtual as needed. We are working closely with YA to offer a safe training experience. If you are immuno-compromised and/or have specific accommodation needs due to COVID-19 please contact Catie to discuss available options. Participation of all scheduled dates required.

Our Curriculum:



  • Historic events and the evolution of yoga from east to west

  • Exploring traditional texts, philosophies and concepts

  • Modern application of traditional teachings

  • The Eight Limbs of Yoga

  • Patanjali's Sutras

  • Influential teachers and their influence on various styles of yoga

  • Mind, Self, Ego, and the states of Consciousness

  • Developing and strengthening a spiritual practice

  • Service, core values, and purpose





  • Exploration Asanas

  • Teaching through a healing-informed lens

  • Safe, Functional, and Intelligent Sequencing

  • Meditation and mindfulness

  • The science of the breath

  • The Art and Use of Language

  • The Six Branches of Integral Yoga as taught by Sri Swami Satchidananda

  • Creating and holding space for transformation

  • Serving students of differing needs, populations, and experiences

  • Conscious class planning





  • Integrated human anatomy from both a western and eastern perspective

  • Neuro-anatomical principles

  • Exploring Ayurvedic medicine and holistic care

  • Functional movement & Biomechanics

  • The Science of Stress and Trauma

  • The Energetic Body - Chakras, Koshas, Fascia, and the nervous system

  • Physiological benefits of yogic practices

  • Terminology

  • Polyvagal Theory

  • Yoga as a tool for healing



  • Ethical standards and accountability for yoga teachers

  • The Yamas & Niyamas

  • Diversity & Inclusion

  • Cultural awareness and social justice in the yoga community

  • Concepts and common practices of the business of yoga

  • Professional Development

  • Living & Leading Authentically

  • Guiding with Clarity & Confidence

  • Body Positive Teaching

  • Healing to Serve

  • Community Outreach

Required Reading List:

The Four Agreements by Don Miguel Ruiz  (audio, physical or e-book ok)

Hatha Yoga by Ram Jain & Kalyani Hauswirth-Jain (physical book required)

Yoga Sequencing by Mark Stephens (physical or e-book ok. No audio)

Yoga: The Spirit and Practice of Moving Into Stillness by Eric Schiffman ( Physical or e-book ok. No audio)

Yoga Anatomy by Lesli Kaminoff (2nd Edition, Physical or e-book ok. No audio)


The Body Keeps the Score by Bessel Van Der Kolk (audio, physical or e-book ok)

The Body Keeps the Score Workbook by Bessel Van Der Kolk (physical book)


Untethered Soul by Michael Singer  (audio, physical or e-book ok)

Above booklist should be purchased by trainees. Additional books as well as a comprehensive manual are provided.

2020-2021 SCHEDULE

SEP 12-13*, SEP 26-27*, OCT 10-11*, OCT 31-NOV 1*, NOV 21-22*, DEC 12-13*, JAN 16-17*,

FEB 6-7*, MAR 6-7*, MAR 27*, APR 17-18

*Virtual learning days Live on Zoom

Module 1 

History, Teachings & Philosophy of Yoga | Exploring Ancient Texts | The Limbs & Branches of Yoga |

The Sutras I Exploration of Self and Spiritual Practice

Dates: Sep 12-13 | 9a-6p

Module 2

Exploration of the Mind & Consciousness | Intro to Neuroanatomy The Science of Peace & Stress | 

Intro to Pranayama | The Energetic Body | 

Psychospiritual Integration | The Sutras II
Dates: Sep 26-27 

Module 3 

Integrated Yoga Anatomy & Physiology | Exploration of Relationship to the Physical World |

Functional Movement & Biomechanics | 

Asana Labs | Intro to Ayurveda

Dates: Oct 10-11 | 9a-6p

Module 4

Cultivating the Inner Teacher | Asana Foundations |  

Methodology and Techniques for Teaching Part I |  

Foundations for Healing Informed Teaching |  Teaching Practicum | 
Dates: Oct 31- Nov 1 
| 9a-6p

Module 5
Methodology and Techniques for Teaching Part II

Fundamentals of Safe Sequencing |

Asana Labs Practicum | Taco Social

Dates: Nov 21-22 | 9a-6p

Module 6

Art of Language | Teaching Through a Healing Informed Lens | Creating an Integrated Experience | Ethics, Diversity & Inclusion
Dates: Dec 12-13 | 9a-6p

Module 7

Advanced Sequencing Principles Class Planning 

Intuitive Teaching | Modifying for Special Populations & Common Conditions | Practicum
Dates: Jan 16-17 
| 9a-6p

Module 8 

Ethics, Diversity & Inclusion |
Humanities & Cultural Awareness | Professional Development

& The Business of Yoga 

Guiding Meditation
Dates: Feb 6-7 | 9a-6p


Module 9

 Living & Leading Authentically | Guiding with Clarity & Confidence | Creating Space for Transformation | Asana Labs | Practicum

Dates: Mar 6-7 | 9a-6p

Module 10

 One-on-One Virtual Mentorship | 

Final Practicum Preparation

Date: Mar 27 | 9a-6p

(individual meetings via Zoom)

Module 11

 Final Practicum | Service Project

Graduation Ceremony

Dates: Apr 17-18 | 9a-6p



$2,000 (Pay in full by August 1 and receive $300 off)

Payment plan: Reserve your spot with a non-refundable deposit of $300. Following payments of $212.50 will be made on the 12th of each month of training by recurring debit charge.

Scholarships available.  

Representation and inclusivity are important to us. We are committed to a more diverse yoga community and continue to expand our efforts to support historically marginalized communities. For the 2020/2021 YTT we are offering scholarships to those who self identify as BIPOC (Black, Indigenous, and People of Color) and/or LGBTQ+ (Lesbian, Gay, Bisexual, Transgender, Queer and Non-gender Conforming). Scholarships are available for 25-75% off of the full price of training. 

Required text books must be purchased separately


For more information, please contact Catie Nawrocki


c: (540) 223-3627

To receive a graduation certificate and eligibility to register with the Yoga Alliance, all modules must be completed.  

Meet Your Instructors:

Catie Nawrocki 

Catie has been practicing and teaching yoga and meditation for over 16 years with 6,000+ teaching hours and has a deeply rooted passion for all things surrounding spiritual philosophy. In 2004, Catie resided at the Satchidananda Ashram, known as Yogaville, in Buckingham, VA, where she completed her 200-hour yoga teacher training (RYT-200) through the Integral Yoga Institute. Through the years, Catie has developed her educational background in trauma-informed yoga, children's yoga, guided meditation, movement, Reiki, and other wellness centered practices. In 2014 she founded Latitude Yoga Co., in Stafford, VA and as the Lead Instructor for both Latitude's and YOFO's 200 Hour Yoga Teacher Trainings, Catie has guided over 80 trainees through YTT. Known for her passion for service, sense of humor, and animated personality, Catie pours her energy and true love for the practice of yoga into every moment of her teaching. Honored to have the opportunity to share her gifts through such a powerful and purpose-filled practice, Catie is committed to her path as both teacher and lifelong student. As a supporter of Yoga Foundation from its inception, Catie is beyond grateful to have the opportunity to partner with YOFO and our mutually shared missions to serve our community. Catie also serves as the Executive Director of YOFO. 

"I am truly and deeply humbled by this practice more and more every day. To have been called into the role as a teacher of such a special and life-changing practice is a dream come true, and a responsibility that I take seriously...while remembering to not take life too seriously! It is always my intention to share these teachings, that have been passed down for generations, in a meaningful, purposeful, relatable, and enjoyable way! I look forward to this transformational journey together!"

Kiersten Kennedy

Kiersten Kennedy took her first yoga class with Ren Fields back in 2002 and has been practicing ever since. In 2012, she traveled to Samasati in Puerto Viejo, Costa Rica for an immersive 200 hour yoga teacher training with Peak Beings Yoga. Since then, she has deepened her connection to the Fredericksburg community through her passion for teaching mindful movement. In addition to being a 200 hour ERYT and YACEP, Kiersten holds certifications in Pilates, barre, and TRX. Also, she has been a practicing massage therapist and Reiki practitioner for over a decade. Kiersten believes that education is the doorway to change, and in addition to teaching classes, she teaches a wide range of workshops geared towards yoga teachers as well as those looking to deepen their knowledge of yoga. She focuses on teaching the importance of finding a balanced and sustainable movement practice that can be maintained through all stages of life. Over the years, her teaching style has evolved weaving together her passion for anatomy, meditation, and alignment. In 2016, she opened her own home-based studio, Flux Movement, with the mission to facilitate a place of peace, discovery, and empowerment through movement. In addition to teaching small group classes and private sessions, she often hosts healers and energy workers from the community to come and share their gifts.

“Yoga is a gift to the mind, body, and spirit. We must show up and do the work to receive the gift. I am honored to be included in this heartfelt training and I look forward to working alongside Catie and all of the teacher trainees. I believe that the deeper we can connect to ourselves and to others, the more we will have to offer. This is the beginning of an incredible journey.”


Children's Yoga Teacher Training

In the children’s yoga teacher training, you will discover the needs of children at each age and stage of their development in order for them to thrive. You will study self-realization practices according to the eastern science of yoga laid out by Patanjali in the 8 limbs of yoga and self-actualization theories according to western psychology on human development. We will discover the needs of the child by doing self-discovery work ourselves such as inner child work, a comprehensive study on the Yamas and Niyamas and the meta-physical chakra energy system and how it is affected at each level of a child’s development.

Your practicum work will consist of guidance and mentoring on how to teach a yoga class for: the infant and their caregiver (baby and me classes); the toddler and their caregiver (toddler and me); family yoga classes; the young child 5–7 years; the pre-teen 8–12; and the teen 13–15 years old.

The methodology we study for communicating yoga techniques to children is the Montessori teaching methodology which is a very effective teaching method for children’s yoga teachers because of its peaceful approach. Your trainer and mentor, Deborah Bennett, is a certified Montessori Teacher and an E-RYT 500. The 200-hour yoga teacher certification training is a pre-requisite for the children’s yoga teacher certification training.

Registration is through Heal Me Yoga. To register go to:

Email Debbie Bennett with questions and inquiries: 

Training dates are the first & second Friday of the month from 5pm-8pm beginning in March 2020 through December 2020. July 2020's and September 2020's sessions meet the second & third Friday of the month.

Individual dates are:

3/6, 3/13, 4/3, 4/10, 5/1, 5/8, 6/5, 6/12, 7/10, 7/17, 8/7, 8/14, 9/11, 9/18, 10/2, 10/9, 11/6, 11/13, 12/4 & 12/11

Prenatal ytt and 300 hour ytt coming soon!


© 2020 by The Yoga Foundation of Fredericksburg

  • Grey Facebook Icon
  • Grey Instagram Icon