467 S. First Street San Jose, CA 95113 • info@downtownyogashala.com • MY ACCOUNT



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Upcoming Courses & Workshops

200+ Hr Yoga Teacher Intensive Program with Adarsh and Heleen Williams Fri, Oct 19, 2018 at 9:00 am - 5:00 pm

OCT 19, 2018 – FEB 3, 2019
Registration now open!
Earlybird Discount EXTENDED through July 15th!
FREE Info Sessions: Saturday, 12-1pm:
July 14th, August 11th and September 15th
Downtown Yoga Shala (DYS) 200+hr Yoga Teacher Intensive Program led by E-RYT 500 and Authorized KPJY Ashtanga Teacher Adarsh Williams and Heleen Williams, is a weekend-intensive program designed to equip students with a strong and sound knowledge and experience base, from which they can practice, teach and live their yoga off the mat and in their lives. This is a very unique program in its depth and breadth and substance, which has its roots from a traditional source and lineage, and is the very foundation of all the "styles" of modern yoga we see today.

Our approach has its roots in traditional Ashtanga Yoga, and we present the “method of Yoga” rather than a particular Yoga “style.” We will explore the philosophy and methods of classical Ashtanga Yoga as well as contemporary modalities of Yoga, science and wellness. You will:

• Learn to teach unique yoga sequences including Traditional Ashtanga, Contemporary Vinyasa and Yoga Wellness
• Integrate comprehensive study of yoga technique, theory and philosophy
• Gain intensive practice experience
• Experience professional and personal growth
• Hold a certification that meets and exceeds requirements to register with Yoga Alliance as RYT – 200

After successful completion of the program, all participants receive a Certificate of Completion. Upon successful completion of this course, graduates will be eligible to register as teachers with the Yoga Alliance at the 200 hour level.


• Follow your passion for Yoga
• Dive deeper into Yoga philosophy, history and the Yoga lifestyle
• Learn all about asanas, the anatomy of a posture, alignment, modifications, risks and benefits
• Learn Yoga from the traditional perspective, from which you will then understand the contemporary forms of Yoga
• In depth anatomy knowledge of the body in Yoga
• Learn all about different levels of students and how to approach them
• Learn hands on and verbal adjustments
• Study, refine and deepen your own Yoga practice together with like minded people
• Learn how to share your passion with others
• Practice teaching and ongoing mentorship

A Yoga Teacher Intensive enhances one's own personal growth. Yoga can be a tool for self-discovery/development and helps to expand your view of the world. It can transform your life into a happier, healthier and more whole one. The best yoga teachers are students first. Gaining more knowledge of yoga through our Yoga Teacher Intensive will ground you in your own practice and your understanding of it. It will bring confidence in sharing it with others.

The asana study program includes postures of the Primary and Intermediate series of Ashtanga Yoga. There is an overview of forward + backward bending, twists + side bends and inversions, including arm balances. In addition, healthy adaptations and modifications, including wellness sequencing based on current physical therapy protocols are covered. Students learn alignment in postures based on applied anatomy practices including self adjustment and learning to “see” students’ bodies. The language of modern yoga alignment including loops, rotations, pose and counter pose are taught and with this knowledge, the student knows how to prevent their students from asana vulnerabilities and keep them practice yoga safely.

• Primary & Intermediate level asana & traditional Vinyasa Krama
• Yoga anatomy & alignment – in depth study of the crucial body functions in yoga
• Yoga wellness, adaptive yoga, prop work & restoratives
• Contemporary Vinyasa sequencing & research poses
• Yoga cleansing techniques (Kriya)
• Yoga breath (Pranayama)
• Bandhas
• Sitting & walking technique
• Comparative thinking on meditation
• Origins, history of yoga
• Comparative schools of yoga
• Yoga as a lifestyle & Ethics of yoga
• Study of the yoga sutras
• Sanskrit chanting
• Forming a personal philosophy
• Yoga traditions
• Sequencing
• Physical and verbal adjustments
• Counting vinyasa in sanskrit
• Asana pronunciation
• The seat of the teacher
• Teacher self care
• Diet
• Sustaining your practice
• Yoga off the mat
• Finding inspiration

HOW TO APPLY: In addition to the Online Registration, we require that all the training candidates complete an Application Form. Please email info@downtownyogashala.com to receive the form.

PRICING: Registration is now open for our 2018-2019 season. Earlybird rate is $2950 ($500 discount) before July 31st; $3150 ($300 discount) before August 30th; $3450 after. Spots are limited, please register early.
*Training Manual included in price. Highly discounted studio membership for the duration of the Teacher Training. Recommended reading list and books purchased separately.

Refund policy: $300 non-refundable deposit reserves your spot. No refunds within 3 weeks of start date of the program.


Oct 18, 2018 – Feb 3, 2019


Oct 18-21, 2018

Nov 1-4, 2018

Jan 24-27, 2019

Jan 31-Feb 3, 2019


Thursdays - 6pm-9pm

Fri/Sat/Sun - 7am-6pm


Dec 1-2

Jan 12-13

ABOUT ADARSH: Adarsh Williams teaches a contemplative style of yoga that embraces both modern innovation and traditional wisdom. Since 1995, Adarsh has been engaged in the field of natural healing and has received certifications in therapeutic massage and active isolated stretching. He continues as a student of Ashtanga Yoga and its sister sciences of Sanskrit, Ayurveda, and Bhakti. Adarsh has continuously traveled to Asia since 2001 for study and pilgrimage and has received teaching Authorization by his late Guruji Shri K. Pattabhi Jois of Mysore, India. Adarsh directs the Monterey Yoga Shala in Monterey, CA specializing in progressive instruction for beginner through advanced levels. Through in depth study of human anatomy and physiology and formal training as a massage therapist, Adarsh is highly regarded for his sensitive yet deep adjusting style. He has experience working with a wide variety of students of diverse abilities, ages, and backgrounds. With a deeply held belief that anyone can develop a personal yoga practice, Adarsh is an energetic teacher who infuses his enthusiasm for practice and hard work in his students. www.AdarshYoga.com | www.SmartStretch.com

ABOUT HELEEN: Heleen started practicing yoga in 1992 during college in the Netherlands. For 8 years she practiced Sivananda Yoga and eventually completed the TT (teacher training) at the ashram in upstate New York. Shortly after, Heleen moved to London to pursue life as a yoga teacher, which in turn led her to a position of General Manager at one of London's best known dance and holistic centres. During this time, she studied Ashtanga Yoga with Liz Lark and John Scott. John inspired her to go to Mysore and study with Sri K. Pattabhi Jois. After meeting Guruji on his world tour in 2001 she traveled to India the following year to study at the Ashtanga Yoga Research Institute and returned there every year until she became pregnant with her first child in 2007. Heleen is passionate about Ashtanga Yoga and has a fascination for thought patterns and how they can be changed from negative into positive. To her Yoga is a process of diving within, finding a way to connect with ones Self, being in the present moment and acknowledge where one is at. Heleen is now the mother of two children, Evan and Maya, teaches Yoga and is co-owner of the Monterey Yoga Shala in California. Heleen has also created a Kids Yoga curriculum for Kids in schools that is being taught at elementary and middle schools around the Monterey Peninsula. www.HeleenYoga.com www.KidsYogaFun.com


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Yoga and TRE (Tension and Trauma Releasing Exercises) with Maria Alfaro Sat, Nov 10, 2018 at 1:00 pm - 3:30 pm

TRE is a simple, gentle and profound technique that facilities the lengthening and relaxation of the psoas muscle and the release of physical and emotional tension and stress. The TRE exercises tire the legs, triggering an involuntary shaking and trembling response, which begins in the legs and often spreads throughout the body. This natural response is the nervous systems way of discharging long-held tension and unconscious body contraction (due to everyday stress and traumatic life experiences), in order to restore the body to wholeness.
Some of the reported benefit of TRE are:
healing of symptoms of sciatica and fibromyalgia, release of deep chronic tension and anxiety, better sleep, increase of overall energy and stamina, shake loose of of unconscious muscle contraction, improved circulation and flexibility, relief from chronic lower back, neck and shoulder pain.
TRE was developed by Dr. David Berceli, a bionergetic therapist and social worker, who used it successfully worldwide working with soldiers, firefighters, police officers and survivors of war, natural disasters and other traumatic circumstances to help alleviate the many symptoms of post-traumatic stress. TRE is taught in over 40 countries worldwide.
This workshop is suitable for all ages and fitness levels. A short and gentle yoga practice will precede the teaching of the TRE exercises. The yoga part of the class is simple and the exercises can be modified to accommodate any body’s need.
Cost: $45 (Earlybird discount 10% through 9/1/2018. Spots limited. Reserve early!)

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Mysore Week and Weekend Workshops with Harmony Slater with Harmony Slater Next held on Mon, Jan 14, 2019 at 6:00 am - 9:00 am
This enrollment runs from Mon Jan 14, 2019 - Sat Jan 19, 2019
Monday-Saturday, January 14 - 19, 2019

Monday - Thursday - Mysore 6-9am

Friday - Led Primary 6:30-9am

Saturday Workshops:

Handstands Begin in Primary Series (7-8:45am)
Leaning to balance on your hands begins right from the first sun-salutation. If you want to start to build up the strength through the arms and core to practice handstands, the foundations are found right in the postures of primary series, starting with every Vinyasa – learning to jump back and jump through.

Experiments with Reality: The Internal Limbs (1-3pm)
Discover how sound and breath can change your state of mind. We will delve into a suite of seated practices, including japa, pranayama and different meditation techniques to develop a personalize practice beyond asana.

Fundamentals for a Pain-Free Backbend (3:30-5:30pm)
We will look at what is Yoga Chikitsa & Nadi Shodana and how we can purify our energy channels.
What kinds of physical & psychological preparations do we need to do to prepare for Intermediate Series.
We will explore some back-bending enhancements: looking at the principles of opening the heart, being vulnerable, and the importance to cultivate great strength in the foundation of our lives (and legs).


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