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Nervous System Regulation Relaxation & Recovery

Online Yoga School: Restorative Yoga Teacher Training

Course program

The Restorative Yoga Teacher Training and Immersion by Online Yoga School is a self-paced certification program in restorative yoga. The training covers the goals, history, and props of restorative yoga, along with over 30 supported poses, sequencing principles, and the role of the parasympathetic nervous system in deep rest and recovery.

This training is open to everyone — no prior credentials are required. It suits two main audiences: students new to restorative yoga who want to deepen a personal practice or learn to teach it, and existing yoga teachers seeking Yoga Alliance continuing education hours. The course is appropriate for those recovering from injury or anyone looking to balance more active practice with deep rest.

The curriculum is built around 30 restorative yoga poses, with detailed instruction on how to modify each pose for different bodies and how to use props such as bolsters, blankets, and blocks for full support. Five filmed restorative yoga practices and five class plans demonstrate complete sequences with thematic arcs you can practice and teach.

The training covers the goals, history, and principles of restorative yoga, including how it differs from yin yoga. Lessons explain how the nervous system works and how restorative postures activate the parasympathetic nervous system to support recovery and reset. You’ll also study sequencing principles, demonstration and teaching methodology for restorative classes, and learn five accompanying playlists for personal practice or teaching.

A 60-page teaching manual accompanies the training as a reference, and a bonus guided meditation rounds out the curriculum.

The lead trainer is Steph Ball-Mitchell, founder of Online Yoga School and E-RYT-500, C-IAYT certified yoga therapist, RPYS, RCYS, YACEP, and Licensed Professional Counselor. With more than 25 years of experience in yoga and movement, Steph has trained extensively in restorative yoga, yin yoga, accessible yoga, and yoga therapy, and emphasizes nervous system regulation, breath awareness, and embodied movement in her teaching.

The format is fully self-paced and online, with lifetime access to all course materials, recorded lectures, and practice videos. Students can complete the program on any device at their own pace. The lead trainer offers an open invitation to contact her by phone, text, email, or Skype for support. Enrollment includes free lifetime membership in the school’s online community for ongoing sequences, ideas, and support.

The curriculum is built around 30 restorative yoga poses, with detailed instruction on how to modify each pose for different bodies and how to use props such as bolsters, blankets, and blocks for full support. Five filmed restorative yoga practices and five class plans demonstrate complete sequences with thematic arcs you can practice and teach.

The training covers the goals, history, and principles of restorative yoga, including how it differs from yin yoga. Lessons explain how the nervous system works and how restorative postures activate the parasympathetic nervous system to support recovery and reset. You’ll also study sequencing principles, demonstration and teaching methodology for restorative classes, and learn five accompanying playlists for personal practice or teaching.

A 60-page teaching manual accompanies the training as a reference, and a bonus guided meditation rounds out the curriculum.

Meet your teacher

Steph Ball-Mitchell

Steph Ball-Mitchell is the founder and lead trainer of Lifted Lotus Online Yoga School. An E-RYT-500, C-IAYT yoga therapist, and Licensed Professional Counselor with 25+ years of experience, she teaches with a focus on nervous system regulation, breath awareness, and embodied movement.

Read more about Steph
Steph Ball-Mitchell

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