200 Hour Teacher Training

Our 200 hour yoga teacher training is designed to take your personal practice and understanding of yoga to a whole new level and provide you with the skillset to offer students an intelligent, dynamic and inspiring yoga class. Our courses are ideal for serious students and aspiring teachers. This teacher training program is designed to provide an in-depth exploration into the practice, process and science of yoga.


  • We are a Registered Yoga School with a 200-hour program (RYS 200) that will adequately prepare trainees at an advanced level to teach a general adult population incorporating training hours in the following Yoga Alliance Educational Categories:

    1) Techniques, Training and Practice: 100 hours

    • Topics in this category include: asanas, pranayamas, mantra, meditation and other traditional yoga


    • These hours are a mix between:

      o 1) analytical training in how to teach and practice the techniques o 2) guided practice of the techniques themselves.

    2) Teaching Methodology: 25 hours • Topics in this category include:

    o Communication skills such as group dynamics, time management, and the establishment of priorities and boundaries

    o How to address the specific needs of individuals and special populations, to the degree possible in a group setting

    o Principles of demonstration, observation, assisting and correcting o Teaching styles

    o Qualities of a teacher

    o The student learning process

    o Business aspects of teaching yoga (including marketing and legal)

    3) Anatomy and Physiology: 20 hours

    • Topics in this category include: human physical anatomy and physiology and also include energy

      anatomy and physiology (chakras, etc.).

    • Includes both the study of anatomy and physiology along with its application to yoga practice

      (benefits, contraindications, healthy movement patterns, etc.).

    4) Yoga Philosophy, Lifestyle and Ethics for Yoga Teachers: 30 hours 
• Topics in this category include: 

    o Thestudyofyogaphilosophiesandtraditionaltexts

    o Yoga lifestyle, such as the precept of non-violence (ahimsa), and the concepts of dharma and


    o Ethics for yoga teachers, such as those involving teacher – student relationships and


    o Understandingthevalueofteachingyogaasaserviceandbeingofserviceto

    5) Practicum: 10 hours

    • Topics in this category include:

    o Practice teaching as the lead instructor (does not include assisting, observing or giving feedback)

    o Receiving and giving feedback

    o Observing others teaching

    o Assisting students while someone else is teaching

    o 15 Remaining Contact Hours and Elective Hours include theming, heat management and

    prenatal basics TOTAL HOURS: 200

Hot Asana Yoga University offers a wide range of formats and locations to make 200 hour training available to everyone.

Weekend Format

  • 8 weekends
  • Hours of each weekend: Friday 5-9pm, Saturday 8am-8pm & Sunday 8am-6pm
  • Locations: Hot Asana Yoga Studios

Intensive Format

  • 2 ten-day sessions
  • Hours of each session: First Friday 4-9pm , Saturday - Saturday 8am-8pm & Final Sunday of 8am-1pm
  • Locations: Hot Asana Yoga Studios

Immersion Format

  • 21 consecutive days
  • Locations: Domestic & International destinations

Click on the individual training posters to see the upcoming trainings.

200 Hour Yoga Teacher Training in 8 weekends | Southern Pines

200 Hour Yoga Teacher Training in 8 weekends in Southern Pines

  • Dates: Sept 6-8, Oct 18-20, Nov 15-17, Dec 13-15, 2024 & Jan 17-19, Feb 7-9, March 7-9 & April 11-13 2025
  • Times: Fri 5-9pm, Sat 8am-8pm & Sun 8am-4pm
  • Location: Hot Asana Southern Pines - 10 Camelia Way
  • Teachers: Virginia Gallagher, Brittney Brady-Gallagher & Kai Salang
200 Hour Yoga Teacher Training in Derry, NH

200 Hour Yoga Teacher Training in Derry, NH

  • 8 Weekend Sessions: Sept 27-29, Oct 11-13, Nov 1-3, Nov 15-17, Dec 6-8, 2024 & Jan 10-12, Jan 24-26, Feb 7-9, 2025
  • Hours:
  • Fridays 5-9pm
  • Saturdays 9am-8pm
  • Sundays 8am-4pm
  • With Paula Gilligan & Chloe Groudas & Sherry Harkins
  • At Hot Asana Yoga Studio Hampstead
Two 10 day Sessions - 200 Hour Yoga Teacher Training in Southern Pines, NC

Two 10 day Sessions - 200 Hour Yoga Teacher Training in Southern Pines, NC

200 Hour Yoga Teacher Training

Two 10 Day Sessions: Jan 24 - Feb 2 & March 14-23, 2025

Hours: The First Friday of Training is 4-9pm, Saturday-Saturday 8am-8pm, Final Sunday 8am-1pm

With Virginia Gallagher, Brittney Brady-Gallagher & Kai Salang at Hot Asana Yoga Studio Southern Pines


Virginia Gallagher

Virginia Gallagher

Hot Asana Founder/Owner of Hot Asana Southern Pines, E-RYT 500, RCYT, YACEP, Certified Yin Yoga Instructor, Hot Asana Yoga University Founder/Owner, Certified Mindfulness Meditation Teacher

We are all on our own personal journey. I would like to share a little bit about my yoga journey with you…

I attended my first Hot Yoga Class in this very studio on August 12, 2007 and fell in love with the mental and physical connection I felt. I began practicing 3 – 6 times a week, shed 40 pounds in 4 months, and was able to discontinue the use of all of my prescription medications. I began to feel healthier and stronger than ever. Convinced of the benefits of yoga, I continued my daily practice and began to deepen my dedication to and knowledge of yoga.

I began my teacher training in 2008 and since then have completed multiple 200 and 500 hour certifications, Yin Yoga training and Mindfulness Meditation Vipasana. My trainings have been diverse but my teaching style has been primarily influenced by Grace and MyLinda Morales, Jimmy Barkan, Rolf Gates, Chris & John Yax , Deepak Chopra, Bryan Kest and Paul Grilley. I fundamentally believe that anyone can change their body and their life. I believe we can in fact, grow younger and stronger. I would love to show you how Hot Asana can be a part of that change. It doesn’t matter when or in what condition you start…JUST START. Your best YOU may very well be yet to come.

Paula Gilligan

Paula Gilligan

Hampstead, NH and Newburyport, MA Studio Owner,

RYT 500 , Certified Yin Yoga Instructor, Hot Asana Online Instructor, Hot Asana Yoga University Faculty

This yoga journey has been quite an amazing ride for me. I started taking classes in 2006 because it was a good “workout.” I did not know what was in store for me. Yoga has woven its way into all aspects of my life, and I don’t know what I would do without it. Although the physical piece is what lured me into the hot room, it is the spiritual, mind, body connection that keeps me there. Since 2006 life has been a crazy roller coaster for me, as it is for everyone. The great thing about yoga is it gives you the tools to make it through those ups and downs a little more gracefully. Every time you practice you learn something about yourself that you take with you and use out in the world, in your life. Yoga guru BKS Iyengar said, “Yoga uses the body as a tool to touch the soul.” This, to me, is the bottom line of yoga. This is what drives me, what motivates me to teach. One of the biggest lessons I have learned through yoga is to trust the process, have faith in yourself, have faith in God, have faith in the Universe, breathe through the fear, trust your intuition, connect to your voice. These are not just words, or thoughts. They are actions that you have to have the courage to follow through with. Life is not easy. Do the work.

Opening the first studio in Hampstead could not have happened without the gracious assistance of my dear friend Virginia Gallagher, the creator of Hot Asana Yoga Studios. She has forged the path for studio owners to be successful. Hampstead was a great surprise to me. Newburyport is a dream come true for me. Derry is on the way, and is something I have been working on for YEARS!! Please join me and my dynamic teachers on this amazing journey. We never could have grown this much if it wasn’t for this amazing community! It is with a grateful heart that I thank you all, and look forward to what is to come!!

Julie Myers

Julie Myers

CYT 500, Certified Hot Asana Assist

Julie completed her first yoga training in 2012, but she feels she has been studying yoga her whole life. She has always found movement to be a nurturing, powerful force in her life. Always up for a new experience, she went to her first yoga class on a whim and fell in love with the expansive feeling that asana practice gave her. The encouraging and nurturing community that yoga creates has inspired her to grow and expand in ways she never imagined. It is this experience she hopes to share with her students. She aims to inspire students to deepen their practice and realize their potential through all yoga has to offer.

Julie trained with Siva Power Yoga in Wichita, KS where she earned her 200 hour certification and has continued her education through Corepower Yoga. She earned her Bachelor’s Degree in Exercise Science at Wichita State University and Associates Degree in Physical Therapy from Kansas City Kansas Community College. She has been working in the field of health and fitness for 10 years with experience in personal and group training, yoga, athletic performance, and rehabilitation.

Sarah Spence

Sarah Spence

COS Studio Owner, ERYT-200, RYT 500, Hot Asana Certified Hands On Assist, Certified Restorative & Meditation Instructor, Reiki Master Practitioner, Hot Asana Yoga University Faculty

I began practicing yoga at home in 2012. I quickly became hooked on the movement, breath, and the way I felt after my practice. Since taking my first in-studio class in 2014, my practice grew exponentially and I fell in love with the shared breath and energy of practicing yoga in a hot room. It was then that I knew I wanted to embark on the journey of becoming a yoga teacher. I trained for my 200 hour certification under Virginia Gallagher and Angela Hsu in Danville, Virginia and am currently working towards my 500 hour certification through Hot Asana Yoga University. It’s a privilege to lead others through yoga and I love what I do! It’s my hope that through this practice, I can help others in the way it’s helped me with my journey of freedom, healing, and self-discovery.

When I’m not teaching yoga, I’m taking reiki and tarot clients, reading, roller skating or biking around town, hiking, or studying to become a certified astrologist. I’m also the mom of two fur babies and more plants than I can count.

Kai Salang

Kai Salang

ERYT200, RYT 500, Certified Hot Asana Assist, Hot Asana Yoga University Faculty

Serving others through teaching yoga is a passion of mine. It is fulfilling on many levels to help others connect with the calm, authentic, peaceful outlet that lies within each of us. I am so grateful for my incredible partner and two children, but being a mother is simultaneously the most rewarding and most challenging thing in life; with that being said, I often need my own practice of yoga, meditation, and self care. To be connected to my own practice of yoga and to teach yoga, go hand in hand. Life is a beautiful whirlwind of change and challenge, and to practice yoga and meditation is to walk through life with a clearer mindset, present moment awareness and a grateful heart. I hope to share space with you on the mat!

Chloe Groudas

Chloe Groudas

Chloe is a 500hr RYT, Certified Hot Asana Assist, a Certified Massage Therapist, and Hot Asana Hampstead Manager.

I have been diligently practicing yoga since 2018, yoga found me when I needed it the most, and I truly cannot imagine my life without yoga in it. I have been working at Hot Asana since 2018, and this amazing studio has lovingly held me while I grew through many changes in life! From front desk worker, to teacher, to manager and massage therapist. I love the practice of yoga, it is a core part of who I am, and I LOVE sharing that with all of you. I believe we have an infinite power to heal ourselves, physically & mentally, and I am honored to be a part of that healing journey.

Sherry Harkins

Sherry Harkins

CYT 200, Certified Yin Yoga Instructor, Certified Hot Asana Assist

It was over 25 years ago that I walked into my very first yoga class and fell in love. Since then, yoga has been a big part of my life. My practice has helped me through some of the most difficult and challenging times in my life. The thought of deepening my practice and then sharing that knowledge started to become a constant thought in my mind a few years ago but like most things it just never seemed to be the right time. I continued to practice and kept the dream of one day teaching with me.

In 2015 I decided I needed to make a change and I left the corporate world behind. I continued my yoga practice and in 2017 enrolled for my 200 hour teacher training in Hot Asana Yoga University and finally made my dream of one day teaching a reality. While at HAYU I trained with Virginia Gallagher and Angela Tsu. I also recently trained once again with Virginia Gallagher at HAYU and received my certification to teach Yin Yoga. Through my teaching, I hope to be able to give to others what Yoga has given to me.

Brittney Brady-Gallagher

Brittney Brady-Gallagher

Hot Asana Lead Teacher and Studio Ambassador, E-RYT 500, YACEP, Hot Asana Yoga University Faculty, Yin Yoga Certified, Hot Asana Certified Assist, Hot Asana Online Instructor, Hot Yoga Instructor, Aerial Yoga Instructor, BARRE instructor, Restorative Yoga Instructor, CPR/First Aid Certified and Reiki Certified

“Movement is the only way you have of affecting the world around you. The body will become better at whatever you do, or don't do. If you don't move, your body will make you better at not moving.”