200-Hour “Living the Practice”

Teacher Training

17 years ago we began offering a comprehensive teacher training program, where those that were interested in learning how to teach could come and gain the skills necessary to put together traditional sequences and learn the fundamental aspects of Yoga. Fast forward to present day, many of the people interested in participating in a 200 hour teacher training are less interested in teaching per se and more interested in deepening their understanding of this practice called YOGA. To service this segment of the population, about 10 years ago we did create a Living Yoga training for those not interested in teaching. But, folks still wanted the in-depth experience of a teacher training. We are excited moving forward, with the input of those that have gone through our teacher training, to offer two programs each year starting in 2020. One will be a shorten version of our teacher training that will inspire those that want to look deeply at their practice on and off the mat. The other will be full teacher training program. SEE BELOW OUR LAST TWO TEACHER TRAINING PROGRAMS FOR 2019. **please note that we will be offering only one training for 2020. Both programs will take our practice to new levels of not only understanding YOGA, but also how to apply this practice to our everyday lives. It’s an exciting time when a practitioner of Yoga decides to take a leap into deepening their understanding and practice of Yoga. All of our Training Programs are designed to take the student of Yoga further into these ancient teachings. And, the more we understand and experience physically, mentally and spiritually about the practice, the more we can utilize the wisdom of the teachings to transform us and give us the ability to share with others.

If you would like to further understand the Postures, History of Yoga, Yoga Philosophy and Meditation, but are not ready to commit to the full certification program, Deepening the Practice ~ Living the Practice Program is a great place to start…we are in the process of expanding this program. Details and Dates coming.  

If you would like to share Yoga through teaching, our 200-HOUR FOUNDATIONAL TEACHER TRAINING (which began in 2002!), provides an in-depth, educational certification program.

If you have completed a 200-hour Training with us or anywhere else, we welcome you to our Yoga Alliance approved 300-hour ADVANCED STUDIES TRAINING PROGRAM (which began in 2006) where you continue your educational studies of Yoga and its related curriculum. Join us for your in-depth study of Yoga.

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Our 200-hour training programs for 2019


21 Day Accelerated Program

Our Accelerated Program is a 21-day weekday training with the weekends free to study and practice.  The hours are Monday - Friday 8am - 5pm and one Saturday,  June 8 11am - 6:00pm

June 3 - June 28, 2019


This is a VERY fast-paced program, with nightly reading and studying, and all day in the classroom setting.

Classroom days include practice, discussion, lecture, practice teaching and more!  


4 MOnth Weekend Program 

Our 4-month Program consists of 9 weekends spread out over a little more than 4 months. We meet on Friday evenings from 6:45pm-10:15pm, Saturdays from 11:00am-6:30pm, and Sundays 8:00am-4:00pm.

July 19 - November 3, 2019


The weekend dates for the 2019 program are:

  • July 19-21,

  • August 2-4,

  • August 16-18,

  • August 30 - September 1,

  • September 13-15,

  • September 27-29,

  • October 11 - 13,

  • October 25 - 27,

  • November 1 - 3

Graduation is Sunday, November 3!



Overview of our 200-hour program

Our 200-hour Yoga Alliance Registered School, greatly influenced by the teachings of Sri Swami Satchidananda, is designed to give students an in-depth look at Yoga, the confidence and understanding to teach, and a 200-hour certification! 

What you'll study

Deepening Your Personal Practice

We play on the mat, learning how your own practice structures your teaching style and confidence.


We learn fundamental instruction, alignment, execution and adjustments to teach the poses (asanas) with clarity.

Anatomy and Movement

Hatha Yoga is fundamentally a practice of movement. We share basic anatomy and how to prevent injury.

Pranayama and the Subtle Body

Learn breathing techniques as well as Bandhas, Nadis, Chakras, Koshas.


We will explore techniques to begin your own practice.

Yoga Philosophy and Religious Studies

The teachings of Yoga arose from ancient texts, including the Vedas, Upanishads, Gita and Sutras. We will study and discuss these through in-depth lectures.

Sound Vibration and Sanskrit     

Ancient Yoga was spoken in the language of Sanskrit, and we honor by learning basic poses, slokas, invocation and spiritual song in Sanskrit.

All in all, you will learn not just how to teach Yoga, but to also learn to assist your students and yourself on a path toward inner peace and self awareness.

Jai! (victory)

required texts

Holy Cow Yoga Center Teacher Training Manual

Yoga: The Spirit & Practice of Moving Into Stillness by Erich Schiffmann

The Heart of Yoga by TKV Desikachar

Jivamukti Yoga by David Life & Sharon Gannon

The Science of Breath by Swami Rama, Rudolph Ballentine, MD, Alan Hymes, MD

The Yoga Sutras of Patanjali by Swami Satchidananda

The Essence of the Gita by Eknath Easwaran

Yoga Anatomy by Leslie Kaminoff & Amy Matthews

Tuition and registration

Prospective students must fill out an application and submit a refundable deposit of $150, which will be deducted from the tuition cost, if accepted. A payment of $500 is due one month prior to the training start date (when books are picked up). This fee is included in the tuition costs below. 

  • In-full cost is $1895 (includes $150 deposit)

  • Installment plan cost is $1995 (includes $150 deposit)

Training must be paid in full by the 1st of the final month of training.

**Tuition includes all books, Training Manual, and unlimited classes at Holy Cow Yoga Center for the duration of the training!

Once you have submitted your application, we will schedule a phone interview to discuss further details (allow for 15-20 min). When accepted, you will receive a confirmation letter.

If you do not practice here with us already, we encourage you to come in and take class! We’d love to get to know you and your practice!

We offer one need-based scholarship per year, typically awarded to someone associated or already practicing at our studio.

Our Faculty


Trace Sahaja Bonner, E-RYT 500

is the Founder and Director of Holy Cow Yoga Center. She began her practice more than 25 years ago, and is a certified Advanced Integral Yoga teacher (influenced by Sri Swami Satchidananda). Having studied in India and the US, Trace Sahaja continues to draw from a variety of great teachers in the west. She takes workshops with a host of contemporary Yoga teachers to deepen her personal understanding of Yoga. Yoga is about having fun with the journey, so she enjoys bringing her lighthearted teaching style to all levels of Yoga classes, Teacher Trainings, workshops on Meditation, Advanced Studies and the Yoga Sutras.


Kat Hendrix, E-RYT 500

Kat began studying Buddhist philosophy, Meditation and Pranayama over twenty years ago as a Peace Corps volunteer in Thailand. She began practicing the physical asanas of Yoga in 1996 and completed her 500-hour Teacher Training at Holy Cow Yoga Center in 2013. Kat's classes emphasize steadiness and strength with a focus on slow, flowing movement connected by breath. Kat encourages students to develop an awareness of their own energetic rhythms as they practice. Outside the studio, she finds a regular Yoga practice also benefits her other interests such as surfing, ceramic sculpting, writing, and rock climbing. Kat is a Registered Yoga Teacher through Yoga Alliance and holds a PhD in Public Health. She also teaches Anatomy for Holy Cow Yoga Center's 200-hour and Advanced Studies Programs.

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Kate Hudson, 500-Hour

Kate discovered the grace of a devoted yoga practice in 1996. She completed the 200-hour Teacher Training program at Holy Cow Yoga Center in 2003 and is registered E-RYT through Yoga Alliance since 2004. Yoga has helped her cultivate self-awareness and self-confidence, and her greatest joy in teaching yoga is watching these qualities grow in her students. She is grateful to her teachers, and she hopes to share their energy, wisdom, and compassion through her classes. She is honored to be a member of the Holy Cow community.


Sonia Lennartz, 500-Hour

Sonia discovered Yoga when she randomly attended a class in 2002 in Italy. She found the effects of the class to be similar to a massage, a fitness class and a therapy session all combined into one. She became immediately fascinated with yoga's self-healing properties. Soon after discovering this new passion she moved to the United States where she pursued a career in banking. During that time, her yoga practice continued to grow while she balanced career and family. After the birth of her second child, she decided to abandon the corporate world an dedicate herself to what mattered most in her life, her family. She then decided to deepen her immersion in the practice by becoming a yoga teacher. Teacher training started in Virginia, but mid-way through, life moved her to Charleston. Determined to finish what she started, she completed her 200 hr certification in April 2012 through Holy Cow Yoga Center. She firmly believes that “obstacles are opportunities in disguise."


Alexandra Rogers, 500-Hour

Alex is grateful to be the daughter of a Yogi. She grew up watching her mom practice sun salutations (Surya Namaskaaram) every morning and legs-up-the-wall (Vipareeta Karani) at the end of each day. By 2003, Alex was undoubtedly a yogi too. She practiced Iyengar Yoga and Meditation regularly while working as a sportswriter in Georgia and loved practicing at Holy Cow Yoga Center when in Charleston visiting family. She graduated from Holy Cow's 200-hour Teacher Training program in 2013 and completed her 500-hour Training in 2016! Alex teaches a mindful flow (plus a wall class on the first Saturday of every month!) and sees Yoga and Meditation as a way to raise the universal vibration and human consciousness. With these practices, we recognize the peace we feel inside as our true selves. Alex is truly honored to be a part of Charleston's longest-running yoga studio!

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Heidi Crotts, 500-Hour

Heidi Crotts lives the practice of yoga on and off the mat. Whether exploring the skyscraper canyons of New York City, or chasing her son Everette (her daily teacher, guru, and little love munchkin) on the beach of a South Carolina summer, she is never without a sense of gratitude for the transformation – in mind, body and spirit – that the study yoga has given her. Injured from youthful pursuits as a gymnast and diver, she once assumed balance and body confidence were lost to her forever. But, her first yoga class in Chicago in 2005 allayed her fears, and a resurgence of strength and vitality began. Influenced heavily by Ashtanga Yoga and David Swenson, she continues to absorb lessons of Leslie Howard, Doug Swenson and other illuminating souls into her personal practice and classes. “Pure joy” is how Heidi describes her return to Holy Cow, where she completed her 200-hour TT in 2010, and Charleston, where she is privileged to breathe in the healing marsh air every day.

Additional Faculty


Dr. Lee Irwin

Dr. Lee Irwin - Professor of the Religious Studies at the College of Charleston has studied world religions intensively with an emphasis on Native American religions, western esotericism, hermeticism, contemporary spirituality, and transpersonal religious experience — particularly around themes connected to dreams and visions. With 40 years of meditation experience, he brings great insight to the practice.


Geshla Dakpa Topgyal

Geshe has published three practice books on Samatha meditation and teaches students year round at the Charleston Tibetan Society Dharma Center where he is also the resident teacher since 2001. Besides his years of education and experience, Geshela brings to the teachings a kind heart and a sense of humor that is both disarming and endearing.


Dr. Rhonda Swickert-Hittner, PhD

A Professor of Psychology at the College of Charleston she has focused her research and teaching on positive & social psychology, with interests in how people may learn and grow from weathering aversive events. She will offer lectures on yoga, mindfullness and gratitude from a psychology perspective


Jennifer Byrne, MPH, CAP

Jennifer Byrne, MPH, CAP is a nutritionist, herbalist and aNAMA-Certified Ayurvedic Practitioner (CAP). Jennifer received her Master's degree in public health from Emory University, which led her to Africa and South America- where she spent 10 exciting (rajasic) years designing and overseeing health programs for the CDC and other institutions- before returning to her hometown of Charleston, SC to tackle nutrition and childhood obesity in the public school system for another 4 years.

Truth is one, paths are many
— Swami satchidananda