in the Douro Valley, Portugal | October 10th - 17th, 2020
+ the Nervous
with Eva Maxine Hamilton,
ERYT-200, ERYT-500, YACEP
October 10th - 17th, 2020
50-hr Yoga Teacher Training | REST
Restorative Yoga + the Nervous System
with Eva Maxine Hamilton ERYT-200, ERYT-500, YACEP
in the Douro Valley, Portugal | May 16th - 23rd, 2020
From the outside perspective, a restorative pose may look like one is doing... nothing. But below the surface, that absence of activity isn't emptiness. It is a recalibration of one's nervous system, allowing recovery and resiliency from stress & illness.
Restorative yoga is a distinctly modern expression of yoga that has evolved to support the stress, rush, and exhaustion of our contemporary world. A restorative pose utilizes a large number of yoga props (including bolsters, blocks, blankets, straps, and more) to hold the body in a place of complete comfort. Poses are held for a longer length of time, anywhere between 5 and 45 minutes. This setting & comfort allows one to slip into a conscious state of deep relaxation. Within the pose, as the depleting impacts of stress on the body's many systems begin to subside, our muscles tensions release, our heart & respiratory rates relax, our immune system and digestive systems recover and we return to a place of wellbeing.
Beyond the physiological benefits, restorative yoga can support our emotional and mental health by helping us to down-regulate stress and learn new & less stressful ways of breathing and being. Relaxation is not an incidental response, but a skill that we can develop more over time through these relaxation practices. Through restorative yoga, can begin to unlearn subconscious patterns of stress which creates stress and anxiety.
Join us for an in-depth teacher training exploring the methodology, benefits, and practice of restorative yoga. Enjoy two daily restorative or gentle yoga practices, to feel the personal benefits of this practice and gain inspiration planning your own classes. We will review each restorative pose in detail, examining different propping options, modifications, and supportive assists. Eva will share knowledge acquired through many restorative trainings and years of teaching experience, sharing tips and tricks to blissfully support every joint in the body. Her perspective is influenced by many restorative and nervous system-related trainings she has completed over the years with prominent teachers, including the founder of restorative yoga.
Learn about the autonomic nervous system, which oversees all our body's unconscious actions. It is a powerful mechanism that reacts to stress, enabling us to stay safe. But the nervous system can also become stuck in "over-drive," causing us to feel perpetual stress, expending too much energy and negatively influencing our health. However, through relaxation & mindset, the nervous system can actually be redesigned to support and help us grow through stressful times too.
Beyond the scope of restorative yoga, this training will also give you tools to apply to other classes and styles of yoga to support students with anxiety. Based on Eva's work the Canadian Mental Health Society, she will share practices and techniques that have been studied to help manage and relieve anxiousness. For more information on this work, please see Eva's Stilling the Waves programs.
Incorporating other relaxation methods, including yoga nidra, meditation, pranayama and more, this training will help you to cultivate a relaxing space where your students can release their daily stress and feel deeply nourished. With special care to creating space, holding space, composing meaningful theming and thoughtful sequences and transitions, you will feel confident offering this beautiful expression of yoga in your classes.
"Restorative Yoga is medicine for the modern world. We are surrounded by noise, distractions, and movement. To sit quiet, calm and still can at first create an urgency as if we need to fill the space with activity. Yet, as we allow and soften, the pose may reveal a deep state of rest and healing that our mind has forgotten about, yet our body remembers..." - Eva
Course Content Overview
origins of yoga + restorative yoga
restorative yoga methodology
the science of the nervous system: understanding stress & rest
analysis of a wide range of restorative poses, including propping, modifying and assisting
supporting all joints in the body for deep rest
using yoga props (and modifying when few are available)
- the physiological benefits of restorative yoga & relaxation
- the energetic and emotional benefits of restorative yoga
- yoga for the anxiety: theory, techniques, and practices to support anxiety
- intro to yoga nidra: yogic sleep
- shavasana guidance, support, and assists
- theming and sequencing enriching restorative classes
- two daily practices, sound healing workshop, interactive & creative activities, teaching practicums to receive supportive feedback and more...
Daily Training Schedule
7:30 - 9:00am | morning practice
9:00 - 10:00am | breakfast
10:00 - 11:30am | theory lecture
11:30 - 12:30pm | theory or asana analysis
12:30 - 1:30pm | lunch
1:30 - 2:30pm | asana analysis
2:30 - 4:00pm | theory or methodology lecture
4:00 - 5:30pm | or 7:00 - 8:30pm
afternoon yoga workshop or afternoon break & dinner before later restful yoga workshop
5:30 - 7:00pm | Dinner
Welcome to our home! | We are so happy to host this teacher training at our home in the Douro Valley, in the north of Portugal. We are slowly developing the property into a yoga retreat which will eventually sleep 12 - 16 students! The house sits on a working vineyard, with many gardens and fruit trees for you to explore. Much of our food comes from the property, including lots of fruit and vegetables, olives and olive oil, oh and wine.
The house is 300 years old and features many traditional rooms. It is outfitted with a large yoga studio, complete with all the props to support your practice. There is also a lounge and indoor and outdoor dining spaces for students to enjoy. We also have a small plunge pool and lovely paths to walk with stunning views of the valley on your class breaks.
As the house is still in development in 2020, we are happy to make arrangements with the four-star hotel next door to us for student sleeping accommodations. The Douro Scala hotel includes a large outdoor pool, indoor pool & spa, gym facilities, restaurant and beautiful views from its elevation over the Douro. Both shared (twin) and private rooms are available. If you prefer to find your own accommodations nearby, we would be happy to guide you and recommend some nearby options.
Our menu will feature vegetarian & plant-based foods made with love & often including ingredients sourced from our own gardens. You are welcome to pick oranges & lemons from our trees or forage whatever may be in season.
Breakfast | will be provided at the nearby hotel, or at our retreat center
Lunch + Dinner | will be prepared for you at our retreat center
Dietary Restrictions | We can happily accommodate vegetarian & vegan yogis. If you have a specific food allergy, please get in touch with us so we can plan a menu that supports you.
Travel Details & Suggestions:
Travel Dates + Details | October 10th - 17th, 2020
Arrival | Please arrive to the hotel or our area on Saturday, October 10th, 2020.
Enjoy dinner and a night to settle in. The course begins Sunday, October 11th at 7:30am.
Graduation & Departure | Course hours & graduation will conclude before 3pm on Friday October 16th, 2020. Enjoy dinner with us and one last night to relax in the Douro Valley. Depart anytime on Saturday, October 17th, 2020.
Transportation to & from the Retreat | Please note: rates below exclude travel and transport to the retreat, however, we will guide you and provide options for travel to our area. The closest airport is the Porto airport, which is around a 1.5 hr drive or 2 hr train from us.
Our retreat is located in a very small town called Cidadelhe in the Douro region of Portugal. We are nearby to the towns of Mesao Frio & Peso da Regua. Even closer to us is a train station at a small town called Rede. There are many daily trains from Porto to Rede. If you can travel to Rede station, we would be happy to come & pick you up.
If you have some extra time before or after the training, Porto is a beautiful city to explore. The center of Porto is well connected to the airport by the Porto metro system. It is a cheap and easy trip to get to the historic & beautiful city center and there are lockers at Sao Bento (the main train station) if you wish to store luggage. You can also easily travel to and from the Sao Bento train station to our closest station (Rede), which is only a five-minute drive from our retreat. In the daylight, the train journey is stunning.
If the arrival or departure times do not allow you to take the train, or if you would prefer to travel by shuttle, we can help to connect you with other traveling yogis who may wish to split the cost of the shuttle trip from Porto or the Porto airport directly to our retreat & home.
Yogis Traveling from Edinburgh | Ryanair operates direct flights Edinburgh - Porto from March to the end of October. Currently there are good prices available for our May course dates. There is a flight on October 10th that departs Edinburgh at 10:35am and arrives in Porto at 13:20. The return flight on October 17th departs Porto at 7:35am and arrives at in Edinburgh at 10:10am. You can choose to travel to and from the retreat by train (if time is available) or we can help you to arrange a shuttle with others making the journey to help share the cost. The early morning departure may require a shuttle transfer rather than train.
(before May 1st)
Course tuition inclusive with twin shared hotel & three daily meals.
7-nights accommodations at the local 4-star hotel in a twin room with a course roommate.
Breakfast will be provided by the hotel. Lunch & dinner will be provided at our retreat.
(before May 1st)
Course tuition inclusive with private hotel room & three daily meals.
7 nights accommodations at the local 4-star hotel in a private room. Private Rooms can be booked for an additional €300 cost in May. Breakfast will be provided by the hotel. Lunch & dinner will be provided at our retreat.
course + meals only
special rate €595
Course only + light breakfast, lunch & dinner provided at our retreat.
Please source your own local accommodations in walking distance to the retreat. There are a few airbnbs nearby and we can provide guidance on local options. If not in walking distance, you will need to rent a vehicle and feel competent driving the steep & narrow local roadways.
Learn More. Save More.
For Yogis interested in joining us in Portugal for more than one yoga course in 2020!
Other Course Dates | Chakras in May + Yin in July
ENERGY | Navigating the Energy Body + Chakras | May 16th - 23rd, 2020
BALANCE | Yin Yoga + Myofascial Release 50-hr YTT in Portugal | July 11 - 18th, 2020
Two Courses in 2020
Hotel Options | Book two courses with us in 2020 and receive a €100 total discount
2 Courses + Meals Option | regular €1190 | your special rate €1000 (save €190)
Three Courses in 2020
Hotel Options | Book three courses with us in 2020 and receive €250 total discount
3 Courses + Meals Option | regular rate €1785 | your special rate €1500 (save €285)
To book these deals | contact us directly. email
To register for any of our YTT's in Portugal, please email and we will send you a booking package to help make the payment process smooth and easy.
To Officially Register | Please transfer a €300 deposit
You are officially registered in our course once we confirm we have received your deposit payment.
A welcome package will be sent out to all registrants at least six weeks before the start of the YTT with more information on packing and travel. At this time, we will ask for your travel arrangements so we can try to help you coordinate your transport options to the retreat and share the trip with other students if possible. We will also ask about any dietary requirements and allergies you may want us to be aware of.
Remaining Tuition | The remaining amount is due on August 25th.
Please transfer the outstanding amount before that time (your total training cost, subtract your €300 initial deposit). You may receive the Earlybird rate only if you book & transfer your deposit before the specified date.
Any bookings made after August 25th are to be paid in full.
Refund Policy | All deposits are non-refundable & non-transferable.
If canceled 60-days in advance, only the deposit of €300 is non-refundable.
If canceled within 60-days in advance of the training, all monies are non-refundable.
Any Questions? | contact