Sea & Soul 200 Hour Yoga Teacher Training
SEA & SOUL
YOGA FOR REAL LIFE
A Boutique Coastal 200-Hour Yoga Teacher Training & Immersion
Founded & Led by Sara Cain-da Costa, E-RYT 500, YACEP, NBC-HWC
25+ Years in Yoga & Wellness | Former Yoga Studio Owner
Connect. Learn. Lead. Inspire.
January-May 2027
Cape Fear Yoga & Wellness | Oak Island, North Carolina
Yoga Alliance-Approved 200-Hour Teacher Training
EARLY BIRD THROUGH NOVEMBER 15, 2026 - SAVE $300
Sea & Soul Yoga School | 200-Hour Yoga Teacher Training | 2027
What Sea & Soul Is
More Than a Teacher Training
Sea & Soul is more than a yoga teacher training. It is an immersive journey designed to deepen your personal practice, expand your understanding of yoga, and give you the knowledge, confidence, and experience to share yoga authentically with others.
Set along the coast of Oak Island, North Carolina, this Yoga Alliance-approved 200-hour Yoga Teacher Training blends the foundations and traditions of yoga with modern movement science, mindfulness, nervous-system awareness, trauma-informed principles, leadership, and practical teaching experience.
Designed as a boutique, high-touch training, Sea & Soul intentionally keeps the cohort small so each student receives personalized attention, mentorship, meaningful feedback, and plenty of opportunities to practice teaching.
Whether your goal is to become a yoga teacher, expand the work you already do in health and wellness, or simply immerse yourself more deeply in yoga, Sea & Soul will help you discover what it means to practice - and teach - Yoga for Real Life.
More Than a Teacher Training
Sea & Soul is more than a yoga teacher training. It is an immersive journey designed to deepen your personal practice, expand your understanding of yoga, and give you the knowledge, confidence, and experience to share yoga authentically with others.
Set along the coast of Oak Island, North Carolina, this Yoga Alliance-approved 200-hour Yoga Teacher Training blends the foundations and traditions of yoga with modern movement science, mindfulness, nervous-system awareness, trauma-informed principles, leadership, and practical teaching experience.
Designed as a boutique, high-touch training, Sea & Soul intentionally keeps the cohort small so each student receives personalized attention, mentorship, meaningful feedback, and plenty of opportunities to practice teaching.
Whether your goal is to become a yoga teacher, expand the work you already do in health and wellness, or simply immerse yourself more deeply in yoga, Sea & Soul will help you discover what it means to practice - and teach - Yoga for Real Life.
The Sea & Soul Experience
Throughout this 200-hour journey, we will explore:
• Yoga philosophy, history, and ethics ​
• Asana and the foundations of a sustainable personal practice
• Anatomy, physiology, and functional movement
• Sequencing and intelligent class design
• Teaching Vinyasa, Gentle, Beginner, and Hot Yoga
• Adaptive and accessible yoga
• Trauma-informed principles for teaching yoga
• Meditation, mindfulness, and breathwork​
•Nervous-system awareness and Polyvagal Theory​
•Cueing, communication, and holding space​
•Hands-on teaching experience and practicum
•The teacher-student relationship and
professional ethics
•Creating inclusive and welcoming yoga environments
•Specialty teaching and adapting yoga for different populations
•Safety and considerations when teaching in heated environments
•Outdoor and beach yoga facilitation
•The business of yoga, branding, and marketing
•Developing your authentic voice as a teacher
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Is Sea & Soul Right For You?
You do not need to have the goal of becoming a professional yoga teacher to participate.
Sea & Soul may be right for you if you are:
•Ready to become a yoga teacher
•A dedicated yoga practitioner wanting to deepen your practice
•A healthcare or behavioral health professional
•A therapist, coach, or wellness professional
•An educator
•A fitness or movement professional
•Interested in mindfulness, meditation, or nervous-system regulation
•Looking for an immersive personal-growth experience.
Most importantly, you should be curious, open to learning, and willing to participate fully in the experience.
What You'll Receive
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Your Sea & Soul experience includes:
•Comprehensive 200-hour teacher training curriculum
•Sea & Soul training manual
•Digital learning resources
•Personalized mentorship
•Practice-teaching opportunities
•Observation and assisting experience
•Feedback and individualized coaching
•Specialty workshops and experiences
•Coastal and beach practices
•Community-building experiences
•Final teaching practicum
•Certificate of completion upon successfully meeting all program requirements
Program Schedule
January-May 2027
Sea & Soul combines weekly virtual learning, in-person weekend immersions, an intensivecoastal immersion week, independent study, personal practice, observation, and hands-on teaching experience.
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Weekly Virtual Classes
Wednesdays | 5:30 PM - 8:30 PM
Weekly virtual sessions allow our community to stay connected between immersion weekends while exploring philosophy, anatomy, teaching methodology, sequencing, mindfulness, professional development, and other areas of study.
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Weekend Immersions
Saturdays | 9:00 AM - 6:00 PM
Sundays | 9:00 AM - 5:00 PM
Our in-person immersion weekends at Cape Fear Yoga & Wellness in Oak Island provide dedicated time for yoga practice, experiential learning, teaching labs, workshops, community connection, and individualized feedback.
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January 23-24, 2027 - Opening Weekend
Build the foundation for the journey ahead and begin exploring yoga beyond the physical practice.
February 20-21, 2027 - Training Weekend
Deepen your understanding of anatomy, movement, teaching methodology, sequencing, and the art of guiding others.
March 20-21, 2027 - Training Weekend
Continue developing your teaching skills while exploring philosophy, mindfulness, nervous-system awareness, and specialty populations.
April 17-24, 2027 - Sea & Soul Immersion Week
Our signature Saturday-to-Saturday coastal immersion brings the training together through intensive study, practice, teaching, mentorship, community, and retreat-inspired experiences. This is where we move beyond learning about teaching yoga and begin living it.
May 15-16, 2027 - Final Weekend & Graduation
Practice teaching, final assessments, reflection, celebration, and the Sea & Soul graduation experience.
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Practice. Teach. Grow.
You won't wait until the end of training to begin teaching.
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Instructors
Sara Cain-da Costa
Sara Cain-da Costa is the Founder and Lead Instructor of Sea & Soul Yoga School, bringing more than 25 years of experience in the yoga and wellness space and a unique combination of expertise in yoga education, studio ownership, behavioral healthcare, executive leadership, mindfulness, and wellness.
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A longtime yoga educator and former yoga studio owner in both North Carolina and South Carolina, Sara understands yoga from multiple perspectives - as a student, teacher, teacher trainer, wellness professional, studio owner, business leader, and advocate for bringing yoga and mindfulness into behavioral healthcare settings.
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Credentials & Experience
•25+ years of experience in yoga and wellness
•E-RYT 500
•YACEP - Yoga Alliance Continuing Education Provider
•National Board Certified Health & Wellness Coach (NBC-HWC)
•Trauma-Informed Yoga Educator
•Mindfulness and Meditation Instructor
•Former Yoga Studio Owner in North Carolina and South Carolina
•Behavioral Healthcare Leadership
•Human Resources Executive
•Extensive experience in leadership, training, coaching, and organizational development
Sara's interdisciplinary background is at the heart of Sea & Soul - bridging ancient yoga wisdom with modern science, mindfulness, nervous-system awareness, trauma-informed practices, and leadership principles.
Her approach goes beyond teaching poses and sequences. Sea & Soul is designed to develop teachers who can communicate, connect, adapt, lead, and create meaningful yoga experiences for real people in real life.
Guest Instructors
Sea & Soul will also feature guest instructors and subject-matter experts who bring additional perspectives and expertise to the training.
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Guest faculty will include experienced instructors from the local Cape Fear Yoga & Wellness community as well as Sara's trusted teaching and wellness partners from Charlotte.
This collaborative approach gives trainees exposure to different teaching styles, specialties, perspectives, and areas of expertise while maintaining the intimate, cohesive nature of the Sea & Soul experience.
Tuition & Enrollment
Early Bird Tuition - $2,495
Save $300 when you register early.
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Register and pay your $500 deposit by November 15, 2026 to lock in Early Bird tuition.
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Regular Tuition - $2,795
Regular tuition begins November 16, 2026.
Reserve Your Space: A $500 deposit reserves your place in Sea & Soul and is applied toward your total tuition.
Payment plans are available.
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Sea & Soul is intentionally designed as a boutique, high-touch teacher training experience,with a smaller cohort that allows for individualized mentorship, meaningful feedback, hands-on teaching practice, and genuine connection throughout the five-month journey.
Yoga Alliance
Sea & Soul is a Yoga Alliance-approved 200-hour Yoga Teacher Training designed to meet the educational standards for foundational 200-hour yoga teacher training. Upon successful completion of all program requirements, graduates will receive their 200-Hour Yoga Teacher Training Certificate and may apply for the RYT 200 designation through Yoga Alliance, subject to Yoga Alliance's current registration requirements. Yoga for Real Life.
Yoga For Real Life
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You may enter Sea & Soul because you want to teach yoga. You may come because you want to understand your own practice more deeply. You may be a wellness professional looking to bring yoga and mindfulness into the work you already do. Or you may simply know that you're ready for something that challenges you, reconnects you, and gives you space to grow. Wherever you begin, the intention is the same: Connect more deeply. Learn with curiosity. Lead authentically. Inspire others