Mindfulness & Yoga Nidra Teacher Training Course, July 2020

Yoga Hero / Mindfulness & Yoga Nidra Teacher Training Course, July 2020

Part 1: Mindfulness &  Yoga Nidra Teacher Training

Part 2: Restorative Yoga Teacher Training

We are delighted to be offering this two part Teacher Training Course, including: Mindfulness, Yoga Nidra and Restorative Yoga. Each part is a standalone 20 hour CPD module with Yoga Alliance Professionals, or complete both for 40 hours of training.


Both parts are led by Dina Cohen from Dynamic Flow Yoga, and they are designed to help you, and your students, cultivate rest and peace in their lives.

Part 1: Wednesday 22nd – Friday 24th July 2020, 9:30am – 4:30pm, via Zoom

Part 2: Dates TBC, based on guidance from the Government re COVID-19

Part 1: Mindfulness &  Yoga Nidra Teacher Training

This course covers:

  • The principles of Restorative Yoga
    • What is Restorative Yoga
    • Restorative yoga vs Yin Yoga
    • The benefits of Restorative Yoga
  • A look at the Nervous System
    • Sympathetic and Parasympathetic Nervous system
    • How stress affects us
    • Using Restorative Yoga,  Yoga Nidra and Mindfulness to balance the nervous system
  • Yoga Nidra
    • What is yoga Nidra
    • Setting up, safety and structure
    • Script variations and therapeutic possibilities
    • Benefits
  • Mindfulness
    • What is mindfulness
    • Explaining mindfulness to others
  • Continuum States of Consciousness
    • Sleep, hypnosis and Yoga Nidra
    • Practical applications of Restorative Yoga, Yoga Nidra and Mindfulness
      • Depression, Anxiety, Insomnia, ME and Cancer
“I loved the variety of teaching styles from her own experience, practice and discussion as well as lots of our own practice to see how things felt for us and our partners” - Maddy
“I enjoyed the fluidity of the teaching which allowed me to make it my own and hopefully become a conscious and authentic teacher. Lots of time to experience and teach both Yoga Nidra and Restorative Yoga with great feedback from Dina and peers” - Emma

Part 2: Restorative Yoga Teacher Training

In Restorative Yoga, we take the time to set up poses so that we are completely supported; allowing the body to completely and totally rest, which allows the mind to follow suit.

Restorative Yoga can be an amazing counter-balance to a busy and stressful life. There’s nothing to do, and nowhere to be, the aim is to indulge in complete rest. For many, it is a divine and nourishing experience which has huge physical and mental benefits.

This course covers:

  • The principles of Restorative Yoga
    • What is Restorative Yoga
    • Restorative yoga vs Yin Yoga
    • The benefits of Restorative Yoga
  • Restorative Yoga
    • Setting up poses
    • Variations and adaptations of the poses for all bodies/conditions
    • Creative use of props
    • Managing a Restorative Yoga class or one-to-one
      • Sequencing
      • Moving between poses
      • Teaching and hands-on adjustments
“I loved the relaxed, informal approach… enough structure alongside flexibility to have a balanced experience. So helpful hearing about Dina’s own experiences with each component and coming away with new skills, techniques which I can use personally and with others” - Anna

These courses are perfect for: 

Qualified yoga teachers, trainee yoga teachers, aspiring yoga teachers (although please be aware that you won’t be able to teach Restorative Yoga until you have your 200 hour qualification).

Also for massage therapists, physiotherapists, body workers, counselors… in fact, anyone who works with minds and bodies, and who would like to deepen their understanding of the nervous system, the importance of rest, and the mind-body connection.

And anyone who would like to learn to rest; whether this is to practice rest and relaxation at home, or to encourage friends and family to indulge in rest. In this day and age, stress is so common. It’s more likely that we’ll be on the go, planning what’s next and trying to fit everything in. The practice of Restorative Yoga helps to counter-balance this; to encourage us to activate the ‘rest and digest’ response. This helps us find clarity, peace, creativity and rest.

Restorative Yoga Teacher Training


Part 1: Wednesday 22nd – Friday 24th July 2020, 8:30am – 4:30pm

Part 2: Dates TBC, based on guidance from the Government re COVID-19


Part 1:

Part 2:

Or book and attend both parts for £575.

How the Online Course Works

Prior to the course, Yoga Hero will confirm the technology used to deliver the course, but rest assured, there will be no fees for you to create an account with the chosen technology, nor will there be fees to ‘attend’ the lectures.

You will need a mini studio set up at home, with your PC / laptop / tablet / smartphone able to handle video conferencing technology, and you’ll want your yoga mat and ideally some props; a bolster, two bricks, a strap and a blanket, to be able to get the most from the lectures and the yoga classes.

We also recommend a decent internet connection, to ensure that there’s no connectivity issues during the course.

But that’s it!

Please do let us know if you have absolutely any questions about the online format of the course:

Course Leader

Dina Cohen

Dina Cohen Restorative Yoga Teacher Training Course

About Dina:

“Gradually moving away from an accidental career in music PR and a hedonistic lifestyle that was rapidly losing its lustre, I completed a Dynamic Yoga teacher training in Ibiza in 2000. It was an exercise in damage limitation rather than a premeditated career move. I didn’t choose teaching, it seemed to choose me, over and over again. And now, navigating my way through my autumn years, these tools are more pertinent than ever and I feel blessed to have received them.

Yoga and mindfulness have enhanced my life and continue to do so in so many beneficial ways, it would be churlish not to share. My style is pragmatic, grounded in many years of practice and personal experience.

As a Senior Teacher, my offerings have evolved along with my appetite for the softer forms of Yin and Restorative Yoga, Qi Gong, Mindfulness and Yoga Nidra, although Vinyasa Flow is still my primary practice. I am a mentor for trainee and new teachers,  a member of faculty on several trainings and I work for the charity Ourmala, teaching yoga to refugees and asylum seekers. I have held regular classes and workshops at the major studios around London including Triyoga and the Life Centre, and now run my own studio Goldendoor in London.”

Book your space:

To book your space, or to ask any questions, just complete the form below, or call 07743513225.

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About Yoga Hero

Restorative Yoga Teacher Training

Yoga Hero has been established since March 2013. Initially, classes were ‘popping up’ in church halls, arts galleries, cafes, skateparks… you name it! Over time, we eventually found a beautiful home in Leeds Dock.

Yoga Hero has three studios, one with a capacity of up to 80, one with a capacity of 20, and the third is perfect for small private groups or one to one sessions. At Yoga Hero, we offer everything from Introduction to Yoga Courses, Pay As You Feel Classes, up to 200 hour Foundation Teacher Training Qualifications and Further Training, such as Yin Yoga, Restorative Yoga, and much more!

About Leeds Dock

Leeds Dock

Yoga Hero is based in a beautiful part of Leeds called Leeds Dock. Leeds Dock is a 10 minute walk from Leeds Train Station, or there’s a free water taxi service between the train station and the Dock!


Around Leeds Dock are many affordable hotels, such as:
* Holiday Inn Express (Two minutes’ walk)
* Jury’s Inn (Five minutes’ walk)
* Ibis (Five minutes’ walk)
* Malmaison (Ten minutes’ walk)


There are also many very reasonably priced AirBnBs on the Dock


Leeds is a quite small city with loads going on. The whole city is walkable by foot, probably 40 minutes’ walk from one end to the other at a steady pace. There’s many independent restaurants and cafes, with our favourite North Star Coffee Shop just two doors down from the studio, serving incredible coffee and food during the day.


If you have any questions about Leeds; what to do, where to stay, or how to get here, just ask the team: // 07743513225.