ONE FLOW YOGA® 200-HR YOGA TEACHER TRAINING
We know what it's like to feel like you're missing something in your practice.
ONE FLOW YOGA® 200-HR YOGA TEACHER TRAINING
We know what it's like to feel like you're missing something in your practice.
Registration Opens September 2026
Registration for February 2027 opens in September.
Join the waitlist and you'll hear first--plus get priority access and early-bird pricing when enrollment opens.
Or
Click the button below to book a call—we’ll listen, answer your questions, and help you figure out if this is the right next step for you.
You've been showing up to class. You've been doing the work. And it's not doing as much as you thought it would.
Maybe you feel like you've plateaued. Like you're missing something.
That's not a you problem. That's a teaching problem.
Yoga works. You've seen that. But most classes only teach you the poses. Nobody teaches you what the poses are actually for. Nobody gives you the user manual.
That's what this training is for.
Hi,
I truly appreciate you taking the time to visit this page and consider yoga teacher training.
People often describe this page as "thorough"--and there's a reason for that. Part of the challenge in choosing a teacher training is that you don't know what you don't know. I want to make sure you have everything you need to make a confident decision.
To get started, you should know there are "asana teachers" and "yoga teachers." An asana teacher teaches yoga poses. They range from those who follow a sequence they learned to those who are skilled and can deftly disassemble and reassemble the postures.
A yoga teacher teaches yoga. They know the philosophy and inward work of yoga and see it as a process we go through to make connections in our lives. Asana, meditation, and breath work are all methods we use for putting the theory into practice.
A skilled yoga teacher knows asana, but an asana teacher doesn't often know yoga. This statement is undoubtedly controversial, but it is informed by my decades of experience in yoga.
This also addresses a primary concern: am I physically capable enough to do a training? While it is recommended you have at least a year of experience, you don't need to be able to put your foot behind your head or do anything complicated. An open mind and inquisitive spirit are much more helpful. If you are unwilling to get a fresh perspective, then teacher training is probably not for you.
Our program draws a wide swath of society. We've had everyone from stay-at-home parents to firefighters and attorneys. We've also had leaders in organizations, students, therapists, business owners, and developers. In other words, all kinds of people take yoga teacher training, and there's a place for you, too.
There is a lot of work involved. This is truly an immersive program where you delve deeply into the interior of yoga. Homework averages about five hours a week throughout the program, and you'll also be practice teaching. Our graduates work harder than most other programs, and it's reflected in what they know at the end. Remember, anything that is worthwhile, takes work.
I've been teaching since 2005. I have an E-RYT 500 credential, the highest level the Yoga Alliance offers. I also founded and co-own one of the largest single-location studios in the United States. Because I regularly hire, mentor, and develop yoga teachers, I have a unique perspective on training--it has to be effective. It pains me to see people make the wrong decision about where to train. I have seen firsthand how many programs don't give trainees the depth of experience they seek or adequately prepare them to teach.
Our next program begins February 2027. Because offering this program is a significant undertaking, we don't always make it available every year. We regularly have people wait a year or longer to study with us. I understand making the schedule work for your life can be a challenge. But I would advise you to choose a program based on what you'll learn rather than the schedule alone.
Throughout this page, you'll see testimonials. If you want another perspective, it's always a good idea to talk to program graduates, and we can arrange that if you'd like. We think you'll find their sentiments have only deepened because this work continues to affect you long after you've graduated.
Thank you again for your time and attention.
Much Joy,
Kate
P.S. Please let me know if I can answer any other questions you may have by writing to info@oneflowyoga.com
Is One Flow Yoga Teacher Training Right For You?
This training is for people who've been practicing yoga for at least a year but feel like something's missing. You want to understand how yoga works, not just how to do the poses. Your main focus is changing your life — teaching may be part of that, but it doesn't have to be.
This training is right for you if you:
- Want to understand how yoga works, not just how to do poses
- Are open to real inner work, not just earning a credential
- Are possibly interested in teaching, but mainly focused on changing your life
This training is probably not right for you if you:
- Want a quick certification you can get in a weekend
- Don't want to be challenged — graduates say it's hard work and completely worth it
- Feel you need to do every pose perfectly before you can teach
- Don't have room in your schedule for an immersive experience
One Flow Yoga 200-Hour Teacher Training — Quick Facts
- What it is: A Yoga Alliance-certified 200-hour yoga teacher training
- Where: In-person at One Flow Yoga, Sacramento, CA (5600 H Street #130)
- Next cohort starts: February 2027
- Format: 9 weekends over 4 months (Wednesday & Thursday evenings + Saturdays & Sundays)
- Investment: $3,495 paid in full / $3,695 payment plan
- Class size: Limited enrollment
- Lead teacher: Kate, E-RYT 500, 10,000+ teaching hours, teaching since 2005
- Certification: Yoga Alliance 200-Hour RYT upon completion
- Homework: Approximately 5 hours per week
- Experience required: Minimum one year of yoga practice; no advanced poses required
At A Glance
Here's How It Works
Step 1: Apply
Tell us where you are and what you're looking for. We'll have a real conversation--not a sales call--to make sure this is the right fit for you.
Step 2: Train
Spend four months practicing, learning, and being guided--step by step. This is not a yoga vacation. It's real work--and it's worth it.
Step 3: Graduate
Complete the program and earn your Yoga Alliance 200-hour certification.
What Changes After Taking One Flow Yoga Teacher Training
You change how you live.
Your relationships get more honest. Your decisions get clearer. You stop tolerating what no longer fits.
Not because you learned more yoga. Because you finally understood what yoga is actually for.
Most people think about this for years before they do it. Some never do.
“A friend of mine had gone through the teacher training at One Flow Yoga, and recommended it to me. She said that it was the best decision that she's ever made for herself. After completing the teacher training for myself, I can see why she said that, and I totally agree with her!”
Rachael Hennigan
Yoga Poses Are Only The Beginning
You love yoga and how you feel when you do it. You’ve been practicing for a while, and now you want to learn how yoga works.
Perhaps you’ve heard there’s more to yoga and even tasted a little bit of it.
Yoga Teacher Training Is How You Learn the Depth of Yoga in the 21st century.
Space to Learn Yoga
There’s not enough time in a class to cover all of these concepts or explore them thoroughly. Cobbling together a series of workshops doesn’t provide the same cohesive experience. Even if you could, it would take you years to consider everything we do in a few months.
Teacher Training at One Flow Yoga is the place you can go deep to understand what yoga offers, including its various tools such as meditation and breath work. You will learn about the philosophy and how it informs the practice and what we do on and off the mat.
Teacher Training Immersion
Yoga Teacher Training is an immersion focused on engagement, participation and getting involved. Perhaps it’s no coincidence that one of the most common definitions of yoga is engagement rather than union. There’s no standing back but an invitation to jump in with both feet.
In response, you’ll express yourself through your own voice. You get to ask for what you want out of life.
Studying yoga in a teacher training setting gives you the support of other like-minded individuals also doing the work. Yoga has always been studied in the company of others.
1.1 atha yoganusasanam
Now let us study yoga together. (from the Yoga Sutras of Patanjali)
"I thought teacher training was going to be how to teach sequences and how to deliver a class, and yes there's definitely that preparation, but it's more of a deeper exploration of going within your own self, in the way you show up in the world. This process has been just a complete life changing event."
Adam Federico
High Quality Education
If you know that you want to teach, then the next question is “how do you get the best yoga education you can?”
A quality education provides the foundation that will frame how you see the practice going forward. There is a false assumption that all yoga teacher training programs are the same. Visit a handful of yoga studios, though, and you quickly realize that no two are alike.
Most people come to teacher training with only a vague idea of what they’ll be learning or what they need to learn to become teachers. That’s important because teacher trainings are significant investments. What is the value you are getting?
You may think teacher training is learning the names of postures or memorizing a sequence that you then teach to others. But when you get down to it, you find that teaching involves your whole being. It goes back to knowing yourself.
After all, how do you create space for others to feel heard, held, and honored?
This work, then, applies not only to teaching but also to being a parent, working with clients or showing up for every other relationship in your life. Just like it takes time to learn a craft or be a better parent, it takes time to grow as a teacher.
"I've been a part of five teacher trainings...One Flow gives you a clear understanding and idea of all the tools that you need to be an effective teacher. I was not aware of a lot of the different aspects and Kate really opened my eyes to a lot of things I haven't thought of before. You're in really good hands."
Ryan Caputi
Need More Information--Book A Call Here
We get it. Sometimes you have a question or need some clarification. Just hit the button "Book A Call", Submit your information and we'll get you taken care of.
Supportive Environment
Look for a safe, supportive teacher training environment because learning to teach is hard enough. Take several classes at the studio you want to learn at, especially with the lead teacher(s). This will give you a lot to go on. For instance, you can tell:
- How the teachers teach
- What their priorities are
This will give you a good idea of how you’ll end up teaching if you study there. This doesn’t imply that you’ll become a carbon copy, but that each program has things that are important to them. Some focus more on the anatomy aspects of teaching yoga, while others make it more meditative oriented.
Skilled Lead Teacher
Before you apply, come take class with us. You'll be spending four months with your lead teacher--you should know if you resonate with them before you commit. We'd love to meet you on the mat first.
We keep this cohort intentionally small. Outside candidates are welcome--but we ask that you practice with us first. It's better for you, and it helps us make sure the room is right.
The people who get the most out of this program have typically been practicing with us for several months, if not a year or more. That time on the mat isn't a requirement--but it's the pattern we see in our most successful graduates.
[See the schedule / Try a class]
Remember you’ll be spending a lot of time with the lead teacher. They set the tone for the training. Do you resonate with them? Can you imagine learning from them?
Give yourself the room to grow. You’ll be surprised at the difference you feel after a year of teacher versus just starting out. And that continues as you look back after five years, ten years and beyond.
Likewise, it takes time to become a teacher of teachers. They must learn to see what’s going on in the room and know where to give and where to hold boundaries. It is a balance of holding space for others to be heard and helping everyone do the work.
There is a concept in yoga called svadhyaya which is sometimes translated as self-study. It means to place in your heart. It is the idea that you take the information you learn, put it to use, get to know it and ultimately make it your own. Once again this takes time and constant practice.
Whether you intend to teach or not, the practice of teaching yoga will offer you skills that you can use in every other relationship in life, including the one with yourself.
And it will change how you see the world.
Why Choose One Flow Yoga Teacher Training
Why One Flow Yoga Teacher Training is Right for You
At One Flow Yoga you will learn a modern, well-informed practice, rooted in the teachings and canon of tradition, yet interpreted for a worldly purpose.
Proven Experience
Kate, the founder of One Flow Yoga and lead teacher trainer, has been practicing yoga since 1995 and teaching since 2005. She has studied with some of the most well-respected teachers in the world and has taught over 10,000 hours.
She is considered a Senior Teacher and has the highest level of recognition from the Yoga Alliance, E-RYT-500.
Real World Application
Being responsible for the staffing and development of a large yoga studio gives her a unique perspective. We draw our teaching faculty from the pool of teacher training graduates. Thus the success of One Flow Yoga’s teacher training program is ultimately judged not only by the program’s participants but also by the actual students our faculty teaches.
And we get high marks here.
- “The caring and amazing staff keep me coming back.” Daisy P.
- “The studio has exemplary teachers with a strong knowledge base of all things yoga.” Terrie M.
- “Great teachers with a variety of teaching styles yet similar levels of difficulty.” Juliana S.
- “Skillful classes that bring all aspects of yoga to the mat. Teachers that offer true “teaching” (asana as well as philosophy), as opposed to simply calling out poses." Kelly P.
- “The instructors are kind and understanding. Class does not feel competitive or rushed. I feel comfortable and safe.” Taylor B.
You can be confident you will receive an education that prepares you to teach effectively in the real world if that is your desire.
JOIN THE WAITLIST
“I felt that I was home and that the group and Kate had my back. I felt supported, looked after, and loved throughout the program. She provided tons of positive feedback and genuinely cared for us.“
Kevin Pham
Personal Format
There are many ways to teach teacher trainings. The most common format is:
- Big group discussions and lecture
- Emphasis on yoga practice versus yoga teaching practice
By contrast at One Flow Yoga, we move beyond knowledge acquisition to a place where you can apply the knowledge. You’ll learn in a smaller group format as we limit the size of our training. This gives you more individualized attention and opportunities to participate.
Design and Structure
Our teacher training follows a 3-part structure.
Knowledge + Practice + Feedback
Knowledge provides the foundation and the theory.
Practice is the hard part. It’s taking things out of the lab and into the world. For instance, you may have the knowledge that you want to be kind, but have you actually tried to do it for half an hour. Kind in your thoughts, words, and actions. It’s challenging, especially when it comes to the way we talk to ourselves.
Feedback lets you know what adjustments to make and how you are doing. People who excel at high levels seek out feedback.
One Flow Yoga Teacher Training is designed to help you learn the practice of yoga, apply the learnings to your life and make a profound difference in the way you see, interact with the world and yourself.
We approach teaching as a skill, which you can learn.
"I am much more calm. I am definitely more confident. I am more reflective. I notice more and more things in a given moment as I am more mindful of my thoughts and actions in that moment. I am happier and I feel more settled.”
Pamona Purdy
"I found your program one year before our teacher training began and I knew I wanted to come to One Flow for my training. Now that we are at the end of our program I look back on all we have learned and I am in awe! One of the most powerful teachings I have taken away from teacher training is—you are loved, you are enough JUST AS YOU ARE. Thank you, thank you, thank you.
Courtney Romoleroux
Investment
Regular Rate
$3495
- Paid in Full by Start of Program
- $800 Deposit Required & is deducted from total cost
- All Payments made are Non-Refundable & Non-Tranferable
Payment Plan
$3695
- $800 Deposit Required & is deducted from total cost
- First Payment $1000 Due First Day of Program. Then 3 Equal payments of balance
- All Payments made are Non-Refundable & Non-Tranferable
Registration Opens September 2026
JOIN THE WAITLIST
WHAT YOU'LL LEARN:
Our innovative curriculum moves beyond merely teaching content to explore what’s possible in the practice of yoga.
Poses
Study the classical postures in the text that defined them.
Sequencing
Understand the different approaches and their effects.
Breath—Pranayama
How you use this powerful technique to change your mind.
Meditation
What mediation is and how you use it, on and off the mat.
Anatomy
How to think critically about anatomy as applied to yoga
Assisting
How to safely connect through touch to support others.
Philosophy & History
What yoga is as drawn from the primary texts. How it came about and evolved? An exploration of the significant periods of yogic thought and how can you take these insights back into your practice?
Experiential Themes
How you create a cohesive experience.
Story
How you weave narrative and a throughline in class.
Ethics
Understand the role of the teacher, power dynamics, consent, and other considerations.
Business of yoga
Explore the path of teaching.
Teaching Skills
Learn the various skills teachers employ to effect change.
Yoga Teacher Training Sacramento 2027
Our Yoga Alliance 200 Hr approved program, offers more than a certificate: you receive the highest quality education.
SCHEDULE
Starts February 2027, Sacramento
HOURS
Wednesdays
Thursdays
Saturdays
Sundays
6:00p - 9:00p
6:00p - 9:00p
9:45a - 5:45p
8:00a - 5:00p
3 Hours
3 Hours
7 Hours
8 Hours
Registration Opens September 2026
Need More Information--Book A Call Here
We get it. Sometimes you have a question or need some clarification. Just hit the button "Book A Call", Submit your information and we'll get you taken care of.
JOIN THE WAITLIST
Every Weekend
- Variety of yoga practices
- Teaching practice
- Introspection
- Feedback
- Small steps | consistent effort
- You can do this.
You’ll learn through repetition. Concepts build. There is a lot to learn and what makes the difference is putting it to use.
You’ll be challenged, physically, mentally and emotionally. And you’ll find the challenge comes from within you. This is the hardest work most people have ever done for it’s a different kind of work—loving yourself.
Yoga Alliance 200-Hour Standards
These are the new yoga alliance 200 hour standards. The remaining 15 hours are elective, which must fall into the above core curriculum categories.
TESTIMONIALS
What Kate offers in teacher training is so different, and so much what people want.
"I gained an appreciation for yoga that goes well beyond the poses and grew in ways I never would have expected. I experienced the value of genuinely paying attention to what is inside my heart."
Madeline Berghoff
"I have never enjoyed training for something this much. I have looked forward to every moment with Kate, knowing from early on that it would never be boring or superficial and that there would be many challenges that would take us out of our comfort zone and make us see how much more we were capable of than we thought."
Suzi Aldwinckle
"To say that the Teacher Training at One Flow was transformative is a huge understatement. I thought I would be learning about yoga postures, but I learned so much more...about myself. I learned I have been sitting back and observing life, rather than actually participating in it. The gratitude that I feel for all that Kate gave to me will always be endless.
Christina Airola
FAQ
How much does the One Flow Yoga teacher training cost?
The One Flow Yoga 200-hour teacher training is $3,495 paid in full before the program begins, or $3,695 on a payment plan. Both options require an $800 deposit to hold your spot. All payments are non-refundable and non-transferable.
How long does it take to complete?
The program runs for four months, meeting nine weekends total. Wednesday and Thursday evenings run 6–9pm, Saturdays run 9:45am–5:45pm, and Sundays run 8am–5pm. This pacing gives you time to absorb and apply what you're learning.
Do I need to be an advanced yoga practitioner to enroll?
No. We recommend at least one year of regular yoga practice, but you don't need to be flexible or able to do advanced poses. What matters far more is an open mind and a genuine willingness to do the inner work. We've trained firefighters, attorneys, therapists, stay-at-home parents, and developers — all kinds of people, at all kinds of levels.
Is One Flow Yoga's teacher training Yoga Alliance certified?
Yes. One Flow Yoga is a Registered Yoga School (RYS) with the Yoga Alliance. Graduates receive a certificate of completion that qualifies them to register as a 200-Hour Registered Yoga Teacher (RYT-200) — the industry-standard credential most yoga studios look for when hiring.
Where is One Flow Yoga located?
One Flow Yoga is located at 5600 H Street #130, Sacramento, CA 95819. The teacher training is held in-person at this location.
When does the next yoga teacher training start?
The next cohort begins February 2027. Registration opens in September 2026. You can join the waitlist now for priority access and early-bird pricing when enrollment opens.
How is One Flow Yoga's teacher training different from other 200-hour programs?
Most 200-hour programs teach yoga poses and how to sequence a class. One Flow goes deeper — into the philosophy, texts, and inward work that define yoga as a complete system. You'll study primary texts including the Bhagavad Gita and the Yoga Sutras of Patanjali, practice teaching from your first night, and receive individualized feedback throughout. Graduates consistently describe it as more challenging and more transformative than other programs they've experienced.
