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Course Overview

Be more productive by doing less.

In each of the six classes of this program (all of which are under twenty-five minutes), you’ll explore mobilizing and then resting different areas of the body as you maintain awareness of your whole body the entire time.

The classes and focuses are: Nourish (whole body), Release (hips and hamstrings), Expand (shoulders and chest), Unwind (sides of the body), Open (back and hips), and Fold (forward folds and inversions).

Employing Rocky’s step-by-step cues and using a variety of props for support, you’ll discover new aspects of movement and relaxation in every pose. You’ll also experience the connection between gently mobilizing areas of the body that frequently hold tension before allowing them to fully rest, which makes the experience all the more gratifying.

So grab your props and take some time out of your day to replenish!

A breakdown of the practice, day by day:

Day 1: Nourish

Day 2: Release

Day 3:  Expand

Day 4: Unwind

Day 5: Open

Day 6: Fold

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Course Outline

200+hrs to complete

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Section 1
  • Explore how trauma shapes both body and mind—and why healing isn’t about “bouncing back” but growing forward. Dr. Arielle Schwartz introduces how yogic practices can uniquely support post-traumatic growth.
Section 2
  • Enhance circulation and energy flow through fluid postures that release tension and nourish your body. Create optimal conditions for new life while finding deep calm in mind and body.
Section 3
    Section 4

    • 4 Common Prenatal Yoga Myths

    • Learn how trauma lives in the body—and how gentle, somatic practices like yoga can help release constrictive patterns at a pace that honors your individual experience.
    Section 5
    • Flow through grounded poses, standing power poses, and playful balance challenges as you explore the “satisfaction cycle.” Close with restorative shapes that support integration and inner steadiness.
    • Settle into your body and soothe your nervous system. Start with a gentle meditation that welcomes whatever arises, then flow through bilateral stretches and grounding poses—like eagle—to balance the brain and release tension. Close with alternate nostril breathing to restore calm and clarity.
    Section 6
    • Understand how mindfulness and movement create new neural pathways through positive neuroplasticity. Learn how yoga asana helps repattern the mind and supports brain-body coherence through bilateral stimulation and breath.
    • Practice self-havening and learn the five yoga-based interventions that foster safety while addressing personal, relational, and generational trauma patterns.

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    Frequently Asked Questions

    Absolutely, you can include this course in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
    This course is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Course completion.
    No prerequisites are required; this course is open to anyone interested in deepening their knowledge and practice.
    No, the course is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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