100 hour Yoga Immersion Starts September 11, 2026 in Bismarck
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100 hour Yoga Immersion Starts September 11, 2026 in Bismarck 〰️
100 Hour Yoga Immersion: The Practitioners Path
The 100-Hour Yoga Exploration is for practitioners who want more — more understanding, more tools, more of what this practice really is — without the pressure of becoming a teacher.
What You’ll Discover in the 100 Hour Immersion
The Practice Explained
Integration of Posture, Philosophy and You
Most of us fall in love with yoga on the mat. But the practice runs so much deeper than any single posture. Over five immersive weekends, you'll learn the why behind what you already do — the philosophy, the subtle body, the breath, the science — and you'll start to see how it all connects into one coherent, living tradition.
This is not teacher training. There's no practicum, no final exam, no pressure to perform. Just you, a small group of curious practitioners, and a lot of rich material.
Dive Into the Full Tradition
Tradition Supported by Science
You'll move through chakras, koshas, pranayama, meditation, Ayurveda, yoga philosophy, anatomy, and an exploration of yoga styles you may never have encountered in a regular class. Each subject is taught by teachers with deep expertise and a genuine love for sharing it.
The Transitions approach blends the wisdom of yoga's ancient roots with modern anatomy, neuroscience, and practical application. You'll leave each weekend with something you can actually use in your life and on your mat.
An Experience, Not a Ceritification
Learning Through Practice and Discussion
Every subject in this training is taught experientially. You won't just read about pranayama — you'll practice it. You won't just discuss the chakras — you'll feel them in your body. This is a program built around the idea that yoga is something you live, not just something you study.
By the end of five weekends, you'll have a richer, more grounded relationship with your practice and a clearer sense of how yoga can be a lens for your whole life.
Meet the Lead Teachers
This program is led by Sigrid Strebe and Stephanie Strand, both E-RYT500 certified, along with guest teachers Terra Scharnowske and other studio favorites. Between them, there are over 30 years of teaching experience and a shared passion for making the deep work of yoga accessible, grounded, and real.
Classes are small and in-person, which means you get genuine contact with your teachers and a chance to ask the questions you've always had but never had the space to explore.
Sigrid Strebe
E-RYT500, YACEP
Stephanie Strand
E-RYT500, RPYT, YACEP, 1000 Hour Yoga Therapy Training
You’ll also get a chance to learn from these talented teachers.
Terra Scharnowske E-RYT200, RYT500, RPYT, YACEP
What You'll Explore
What's Covered in the 100-Hour Yoga Exploration
Chakras — A full exploration of the seven chakras, their elemental and physical connections, and how they show up in your practice and daily life.
Yoga Philosophy — The Four Agreements, the Yoga Sutras, and the Bhagavad Gita, taught in conversation and made relevant to modern life.
Pranayama and Energetics — Five sessions of breathwork covering everything from three-part breath to kapalabhati, plus bandhas, drishti, and granthis.
The Subtle Body — Koshas, nadis, vayus, and the energetic architecture that sits beneath the physical postures.
Meditation — Five styles of meditation practice including guided, Metta, Vipassana, and mantra.
Anatomy — The musculoskeletal system, spinal anatomy, neuromuscular movement, and how the body functions in common yoga shapes.
Posture Labs — Deep dives into the foundational postures of yoga — how they work, why they matter, and how to feel them more fully in your own body.
Yoga Styles — Hands-on exploration of Yin, Restorative, Yoga Nidra, Kundalini, Chair Yoga, Ashtanga, and more.
Ayurveda — An introduction to the doshas, how to integrate Ayurvedic principles into your practice, and a cooking class to bring it all home.
Kleshas and Mudras — The five obstacles that cloud our perception, and the hand gestures that focus our energy.
Upcoming Classes in Bismarck - Fall 2026
5 Weekend Intensives:
September 11-13, 2026
October 9-11, 2026
October 23-25, 2026
November13-15, 2026
December 4-6, 2026
Weekend Times:
Friday 5:00 pm to 8:00 pm
Saturday 8:00 am to 5:00 pm
Sunday 8:00 am to 5:00 pm
Reading outside the classroom is required. You will read The Four Agreements, The Yoga Sutras & The Bhagavad Gita to prepare for class discussion. All books will be provided. Students are encouraged to bring what they learn into their personal practice between weekends.
What will you learn?
How to Create Inspirational and Safe Yoga Classes - Discover creative ways to warm-up and cool down the body; learn the benefits of classical yoga postures in posture labs and how to weave them into posture sequences that make an exciting class; find ways to motivate students and safely pace your class according to students’ skill levels and experience, including how to offer modifications and posture options
Pranayama Techniques - Breath work is the hidden gem of the practice. Enable your students to experience body-mind integration and purification through yogic breathing, and teach them to connect consciously with their prana, or life force. Learn and practice creative ways of incorporating various methods of pranayama into your posture sequences.
Principles of Anatomy, Physiology and Functional Movement - Focus on functional anatomy to learn joint movement, range of motion, tension and compression, and an understanding of systems and structures. Learning the functional movements of the body will help you create classes for the student that arrives in front of you.
Relaxation and Meditation Methodology - Gain skills for centering yourself and your students, creating a sacred space and guiding the class in deeply restorative Savasana.
Skills for Transformational Teaching - Help your students develop a heightened sense of body-awareness in their lives. Learn the basics of adjusting the practice to various students, to include prenatal, children, trauma-informed and from a chair.
Ethics and the Business of Yoga - How to keep healthy boundaries as a teacher, creating and holding space for individuals/groups. We will also cover finding the balance between creating an income as a Yoga teacher and maintaining the integrity of your personal practice.
Investigating the Subtle Body - An exploration into the energy body including chakra, nadis, vayus, koshas and bandhas - and how they impact our practice and lives.
Here’s where you save your spot.
To apply, complete the questionnaire.
Your spot will not be saved until your deposit is received.
Investment
$1399 = $299 deposit* and balance of $1100 due the first day or set up a payment plan.
*$299 non-refundable deposit to save your spot will be used toward paying the balance for training.
What’s included
All textbooks, handouts and binders needed for class.
Access to a community of curious, committed practitioners
Five weekends of immersive, in-person learning
All materials for the Ayurvedic cooking class
10% discount off retail at the Transitions Yoga boutique during training
Frequently Asked Questions (FAQs)
Do I need to have a regular yoga practice to join?
You should have some experience on the mat — this program is designed for practitioners who already love yoga and want to understand it more deeply. You don't need to be advanced, but some familiarity with the basics will help you get the most out of it.
Is this a teacher training?
No. The 100-Hour Yoga Exploration is not a teacher certification program and is not registered with Yoga Alliance. It is a practitioner program designed for personal growth, deeper learning, and richer practice. If you later decide you want to teach, this immersion is an excellent foundation for our 200-Hour YTT.
Will I get a certificate?
Yes — students who complete all five weekends will receive a certificate of completion from Transitions School of Yoga.
Is the class in-person?
Yes, and that's intentional. The conversations, the shared practice, and the teacher contact that happen in the room are a big part of what makes this program work. You can't replicate that online.
What if I miss a weekend?
Attendance at all five weekends is expected. If something comes up, contact us and we'll work with you on options. Because this is a practitioner program (not Yoga Alliance certified), there is more flexibility than in our YTT.
I've been thinking about the 200-Hour Teacher Training. How does this compare?
The 100-Hour Yoga Exploration covers a lot of the same philosophical and experiential ground as the first half of our YTT — without the teaching methodology or practicum requirements. It's a great way to explore the depth of the practice without committing to the full training. And if you later decide to pursue the 200-hour, we'd love to talk about how this experience could support that path.
How do I save my spot?
Submit your deposit through the link below. Your spot is not confirmed until your deposit is received.
