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Restore Teacher Training

The science & energetics of Yoga Nidra, Meditation and Somatic practices

30 Hours - Yoga Alliance Certified

ONLINE - Zoom 30 Hours

 March 30th & 31st + April 27th & 28th 2024

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If you´re looking for a comprehensive training into the theory and benefits of restorative yoga practices, this course is for you. We combine the scientific and the somatic approaches, to deliver a comprehensive restorative immersion that you can participate from the comfort of your home.


This course will teach you what you need to know about yoga nidra, meditation and how to regulate the body and nervous system to be receptive to subtle practices.


The course is open to all practitioners and teachers. If you´re a teacher looking into expanding your teaching style to integrate more yoga nidra and meditation in your classes and workshops, this course will teach you how to do it skilfully, well informed and most importantly, embodied.


If you´re a practitioner wanting to deepen your yoga understanding beyond asana, we can confidently recommend this course for you. Expand your practice by trying different approaches to meditation, while learning how the mind, the nervous systems and behaviour are connected and much more.


Our motto is Learn, Embody & Share!


"I completed the restore teacher training with Sofia and found it excellent. Her style of teaching and knowledge is amazing. I enjoyed every minute of the course and feel like I have finished the course with a new set of skills and knowledge." Zoë Donohoe - Ireland



History & Philosophy of Yoga nidra

Neuroscience & Yoga nidra:

Brain waves and relaxation states

The conscious, subconscious & unconscious mind

The Yogic & Buddhist approach to meditation

Brain & nervous system physiology

Physiology of sleep and regeneration

Trauma-informed language in somatic practices

Therapeutic applications of Yoga nidra


Yoga nidra methods - classical & alternative

Meditation styles for who and when

Preparatory pranayamas for meditation

Preparatory yoga poses for meditation

The Vagus nerve and how to build vagal tone

Relaxation & creativity

Stress management through Yoga nidra & meditation

How to write your own yoga nidras + meditations

Grounding & integration after subtle practices

Schedule & Certification

Course Schedule

09.00 - 10.00  Restorative Practice

10.00 - 11.30 Lectures & Discussion 

11.30 - 12 pm  Break

12 pm - 1.30pm Lectures & Exercises

1.30pm - 3.00pm Nidra + Meditation Practice




The 30 hours training comprehends contact and non-contact hours. Contact hours are all class times with the teacher (24) + non-contact hours (final assignment + practice and study of online materials). If you´re not interested in completing certification and just want to attend the course as a personal self-care retreat you don´t need non-contact hours module of the training.

Course Certification

This training is accredited by the Yoga Alliance as Continuing Education (YACEP) and certified by Swara Yoga School.



2 weekends

6 Hours/4 Days on Zoom 

9AM Lisbon / London

10AM Paris / Copenhagen

8PM Melbourne

Course Includes

Restore Teacher Training Manual


Yoga Nidra Transcripts

Studio recorded meditations and yoga nidra

Preparatory yoga poses for meditation Chart

Links to Scientific Studies of neuroscience, meditation and yoga nidra

Music Playlists

Certificate of Completion

Integration workshop 1 month post training - online


"Learning from and with Sofia & Swara Yoga School is an exciting, enriching and very important part of my own journey. Sofia is a wonderful teacher, empathetic, mindful and calm in her own style, sharing her wisdom in a very accessible and inclusive way. Her background is wide, and that reflects in her teachings. There is always more to learn, always more to explore. Both in person and online, she creates and holds space for her students to dive deep and feel safe at all times." Nadine Dittrich, Germany

The Teacher

Sofia Araujo

Reserve Your Place


EARLY BEE €275 till Feb 28th 2024



Includes all tuitions zoom live

Course Manual, Playlists and Worksheets

Studio quality recordings of Meditations + Yoga Nidra

Integration Workshop 1 month post training


*All live Zoom classes are recorded in case you cannot attend a class



Please contact us with any questions, concerns, or other inquiry you may have. We want to hear from you!