Watch: Yoga for Athletic Balance (5)

My latest Yoga for Athletic Balance class is online at Yoga Vibes, where you’ll find 100 other videos from me. This 75-minute class is appropriate for athletes and everyone.

Join Sage Rountree for an all-levels Yoga for Athletic Balance class live streamed from Carolina Yoga Company. In this class you move through a standing warmup you can do anywhere—at the office, at the top of the ski slopes—before enjoying some lunges and single-leg standing balance. Next, cycle through some core work, then settle in to some luxurious hip stretches.

Watch the full class at Yoga Vibes. And join me live every Monday night at 6 p.m. Eastern for a new live-streamed class. You’ll also find it at

Scheduled: Weekend Retreat and Teachers’ Intensive at 1440 Multiversity

I’m really excited to return to 1440 Multiversity, where I’m offering two programs in April. I was there in June 2017, just after their Memorial Day opening—they were still putting in the landscaping and building the spa, but the classroom building, lodging, and dining hall were all running in tip-top shape. The luxurious rooms! The views of the redwoods! The food! It was all wonderful, and I can’t wait to see how things are settling in (and, of course, to do extensive spa research as co-owner of Hillsborough Spa and Day Retreat).

Join me! I know you’ll love everything, too. I’m offering:

Yoga for a Stress Resistant Body and Mind, Friday–Sunday, April 20–22

Without some challenge there can be no change in our bodies and minds, but too much stress will lead to breakdown. Discovering the ideal balance of stress and rest is the key to unlocking growth and resilience.

Join yoga teacher and athletic recovery expert Sage Rountree, E-RYT 500, for a weekend of yoga designed to help you manage stress and fortify your health. Explore yoga routines that will expand your capacity for relaxation and self-care by introducing you to the science of adapting to stress. This exploratory workshop is welcoming and accessible for people of any age and with any level of yoga experience—including none.

Through a combination of lecture, journaling, and all-levels yoga practice, you will learn:

  • Soothing yoga techniques to train your nervous system to process stress in a healthy way
  • Invigorating yoga practices to increase and maintain physical and emotional balance in any situation
  • Easy meditation and breath exercises to keep you cool, calm, and collected
  • Simple techniques to combat the negative effects of chronic stress.

Everyone is welcome, regardless of experience with yoga, movement, or athletics. Come ready to explore and walk away inspired to take on what life has in store for you—physically, mentally, and emotionally.

Teaching Yoga to Athletes, Sunday–Friday, April 22–27

Students in Teaching Yoga to Athletes at @1440multiversity. Next training is at @carrboroyoga 7/17-21—see you there! Link in bio. #yogaforathletes #yogaforrunners #yogateachertraining #teachingyoga #yfa #retreat #continuingeducation #growth #yoga #ytt #teachingyogatoathletes

A post shared by Sage Rountree (@sagerountree) on

The field of yoga for athletes is growing in exciting directions as more and more athletes credit yoga with taking their performance to the next level. Specializing in yoga for athletes allows you to share yoga’s benefits with a new, receptive population.

Sage Rountree, a pioneer in the field, has multifaceted experience as a coach, athlete, and teacher working with endurance-sports athletes and collegiate teams.

This five-day intensive on yoga for sports training is designed for yoga teachers interested in working with athletes of all sports. It will also be useful for coaches, PE teachers, and personal trainers.

Through lecture, group discussion, led yoga sequences, and practice teaching, you will learn:

  • Philosophy: clear and easy ways to describe yoga philosophy that athletes will appreciate
  • Physiology: the role yoga plays in the context of a training cycle so you can best serve your students
  • Psychology: to understand the needs, abilities, and limitations that athletes bring to a yoga practice
  • Pedagogy: how to modify classes for athletes of various sports, different levels of experience, and all points in the training cycle
  • Profession: how to create your business goals, structure a working plan, and embark on a successful career teaching yoga to athletes and everyone.

You will leave with a new awareness of the parallels between yoga and sports training, empowered with skills to teach athletes in studio, gym, team, or one-on-one settings.

Read more about everything and register here!


The center is in the redwood forest between San José and Santa Cruz. It’s an easy drive from any Bay Area location, and a simple ride from SJC, the San José airport. (Be sure you book there instead of San José, Costa Rica!) There are lovely trails to hike or run under the redwoods, and it’s a short trip to Scotts Valley (there’s a nice soft high school running track nearby) or to Santa Cruz to dip your toes in the Pacific. You’ll also be perfectly content to stay on campus throughout your stay. There are daily yoga and qi gong classes, fun evening activities, a lovely fitness center, the brand-new spa, a hot tub under the redwoods, a killer coffee shop with gelato, and a dining hall that will blow you away at every meal.

Read more about everything and register here!

Scheduled: Core Strength for Real People Intensive in North Carolina

I hope you’re enjoying the Core Strength for Real People video series. (A new video just joined the other 14!) Whether you’re a core enthusiast or a movement teacher, current or aspiring, I’d love to have you join me in central North Carolina in May for a two-day weekend workshop. You’ll learn how to guide yourself and others through innovative, fun, accessible sequences to strengthen the core from every angle.

What: Core Strength for Real People Intensive
When: Saturday and Sunday, May 19 and 20, 10:00 a.m.–5:00 p.m.
Where: Carrboro Yoga Company, Carrboro (next to Chapel Hill/Durham), NC

Saturday’s sessions are open to everyone and can be done à la carte; Sunday’s sessions are for movement teachers from any background, and build on what we’ll learn Saturday. Yoga Alliance–registered teachers will earn 12 continuing education hours, and the course fulfills an elective requirement for the Carolina Yoga Company 500-Hour Advanced Studies Yoga Teacher Training.

Saturday Morning, 10:00 a.m.–1:00 p.m.

In this session, open to students and teachers alike, we explore the fundamentals of the anatomy and kinesiology of the core, and the physiology of adaptation to exercise. Don’t worry—it’s not dry! Once you wrap your brain around the simple principles we’ll learn in this session, you’ll be able to devise your own core routines to keep you strong and balanced over the years. We’ll finish the morning session with a full Core Strength for Real People class to integrate what we’ve learned.

Saturday Afternoon, 2:00–5:00 p.m.

In this session, open to students and teachers alike, we apply the morning session’s theory as we explore segments of core routines to keep you strong and balanced over the years. (You are also welcome to join for this session only.) All along the way, we’ll try the moves and talk about how to do them safely, why to do them, what they work on, and when to include them in practice. We’ll finish the afternoon session with a friendly restorative practice to jump-start your recovery from the day’s work.

Sunday, 10:00 a.m.–1:00 p.m. and 2:00–5:00 p.m.

In this full-day session for movement teachers from any tradition, we examine the pedagogy of teaching core work to students in a group. We’ll explore ways to make sequences easier and more challenging while still being inclusive of everyone present. Using our understanding of physiology from Saturday morning’s session, we’ll determine when and how to stretch and rest in the context of a full class. We’ll finish the morning session with a full Core Strength for Real People class, then break for lunch from 1:00 to 2:00 p.m.

After lunch, we’ll practice putting together a full core class. You’ll devise, workshop, and revise a segment from a class, then plan a full class sequence that complements what you’ve taught. You’ll learn how to replicate this to create your own sequences and classes using the principles we’ll work with all weekend, and, after a sweet recovery practice at the day’s end, you’ll leave ready and excited to teach fun, accessible core-strength classes to groups of every level.

One session, Saturday: $60
All day Saturday: $100
Full weekend: $200

Register here!

If you’re traveling, find some accommodation and travel tips at the Carolina Yoga Company Travel Accommodation page.

New! Core Strength for Real People: Kneeling Side Plank Shoulder and Glutes Work

Looking for a fresh addition to your workouts? The latest episode of Core Strength for Real People is here to help. Challenge your balance and stability from a kneeling side plank to add efficient and fun work. In this core routine, you’ll address shoulder, core, and especially hip strength. You will feel this the next day! A block or short stack of books will help you find comfortable alignment.

Enjoy the preview above, and buy or rent the entire video at the Core Strength for Real People page. Better yet, subscribe, and for less than the price of one Pilates or yoga class, you’ll get access to the entire library, and a new video to challenge you posted regularly. There are lots more fun challenges coming your way! Get started now.

Newly Certified: Dr. Cheryl Martin

Meet Cheryl Martin, one of the newest certified Sage Yoga for Athletes teachers. It was a treat to work with her as she moved through the training—her skill set is unique and inspiring. As an emergency physician and ultrarunner, she knows the value of yoga to keep you grounded in every situation. Scottish by birth, Cheryl lives in Melbourne, Australia. Watching her final exam video was a treat, between her hybrid accent, positive spirit, and obvious enthusiasm for the benefits of yoga for runners. And I loved reading her homework, which was always as thorough and evidence-based as possible, while also surprising me with details (and a video, below) about how to handle a snake bite during a trail run, or the antics of Australian-rules football, or the incidence of eating disorders among jockeys.

You can learn lots from Cheryl, too. If you’re in Australia, study with her in person. If not, enjoy this excellent post:

Exploring pelvic spatial awareness and kinesthetic awareness of deep versus superficial core muscle engagement in plank pose. Top: posterior tilt with exaggerated kyphosis with superficial abdominal muscles and glute max doing much of the work 😣 Middle: anterior tilt with exaggerated lumbar lordosis dumping into upper body with poor core muscle engagement 😖 Bottom: Neutral pelvis with even weight distribution and deep core muscle engagement 😊. #yogaasana #yogaforathletes #corestability
Yoga for Runners/Athletes worshops commencing March 2018 more details to follow.

Find Cheryl on YogaTrail and on Twitter, where you Aussies can find links to her upcoming workshops.

Want to spend five days with fun colleagues exploring how to teach yoga to athletes of all sports and levels? Join me at one of these three intensives in 2018:

In the southern hemisphere and can’t make the trip? Never fear: the entire program is available online anytime at Sage Yoga Teacher Training.

Favorite Books in 2017

One of the joys of 2017—and yes, there were some!—was taking an hour or more after lunch to sit and read for fun. Reading provided a welcome distraction from the news cycle and from work. I’ve been especially drawn to genre fiction, across all genres. (Perhaps I’m still decompensating from my PhD work. I swore when I graduated never to force myself to finish a book I wasn’t enjoying.) Here’s the list I made when Alexandra asked me for some light reading suggestions.

1. The Red Sparrow books by Jason Matthews. So fun. Spy thriller.*

2. The Force by Don Winslow. Police procedural.

3. An Extraordinary Union by Alyssa Cole. Historical romance. (I’m in the middle of Cole’s next book, A Hope Divided—great snow-day reading.)

4. Mrs. Fletcher by Tom Perotta. Social satire.

5. The Seven Husbands of Evelyn Hugo by Taylor Jenkins Reid. Hollywood tell-all, fiction.

6. All the Dublin Murder Squad books by Tana French, read them in order, starting with In the Woods (Amazon can tell you the order). Irish detective fiction.

7. The Crazy Rich Asians trilogy by Kevin Kwan, again read in order. Social satire.*

8. How to Murder Your Life by Cat Marnell. Crazy drug memoir, super well written.

9. Code Name Verity by Elizabeth Wein. WWII female spy epistolary novel. Amazing.

10. Real Food, Fake Food by Larry Olmsted. Nonfiction on food choices, really useful.

*Soon to be major motion pictures, so read ASAP.

And, hey, while you’re in a book mood, please check out Lifelong YogaEveryday Yoga, and all my other books!

New Infrastructure for 2018: Sage Yoga Teacher Training

Over at Sage Yoga Teacher Training, I have several online courses:

On Wednesday, I updated the infrastructure of the site to make it far more easy to access more than one course in the same account. Because of this change, everyone who’s bought a course there needs to make a one-time reset of their password. You can even reset it to what it was before!

If you’ve bought a course there, look for an e-mail like the one at right. (Yes, I know it looks really sketchy; I couldn’t change the text, but it’s legit.) If you deleted that message or your spam filter caught it, not a problem. Just click here and input your e-mail address, then click “Forgot your password?” The system should help you from there.

If you haven’t bought a course there, what are you waiting for? You’ll find a host of resources to help you serve your students better. These range from the very specific—teaching yoga to athletes—to the very general. Professionalism, Classroom Management, and the Workshop Workshop will suit movement teachers of all kinds, not only yoga teachers.

And coming in 2018: the Content Workshop, a workbook course to help you discover, produce, and share your gifts with the world. Stay tuned for more on that!


Register Free: Elevate Summit

Balance is the key to injury prevention. Balance in space prevents acute injuries; balance within the body prevents overuse injuries; and balance between work and rest keeps you mentally fit and motivated. That’s why my Monday class, which livestreams at Yoga Vibes and at my Facebook page, is called Yoga for Athletic Balance.

If you’re committed to better balance in 2018, you’ll want to join the Elevate Summit, hosted by Heather Feather.

Register FREE now here.

I’ll be personally sharing my best pain-free body secrets as one of the speakers. It’s all about balance.

You’ll also hear from Justin Michael Williams, Karen Mozes, Kit Yoon, Katy Knowles, Alex Gil, Elyse Jarard, Susan Wesley, Nicole Andrews, and Ben Van Treese. They’re going to share how they have upped their fitness by staying pain and injury free, boosting their vibrant energy and strength, and staying inspired. Because it’s not just about going to the gym day in and day out to stay a certain number on the scale. You need to look at the different aspects of your fitness holistically if you want to take things to the next level. This summit gives you a well-rounded approach that will honor your body and mind so you get big results and better balance. It all starts in just a few days.

Grab your spot now: register here. It’s free! You’ll also get instant access to the Jumpstart Training by Heather Feather: “The 3 Keys to Kick Plantar Fasciitis to the Curb.”

Last-Minute Gift Ideas

If you’re still looking for the perfect gift for someone on your list—or looking forward to spending your holiday money on yourself—please consider these, each of which is an experience that will help you find balance.

A Weekend Retreat

The Stockbridge Bowl seen from Kripalu in winter

Join me at the Kripalu Center for Yoga and Health in the Berkshires January 26–28 for the tenth annual Yoga for Athletes weekend. It’s suitable for all ages, all sports (including none), and all levels of yoga experience (again, including none). We’ve had lots of friend groups and family configurations in the workshop over the years. It’s a great way to spend quality time together while relaxing and enjoying the retreat life (less screen time, more delicious meals you don’t have to cook for or clean up after). Sign up here!

1440 Multiversity

Or come to the redwood forest outside Santa Cruz, California, in April. I’ll be teaching Yoga for Stress Resistance at the gorgeous, luxe 1440 Multiversity April 20–22. We’ll explore ways to handle stress so that we can grow without breaking down. This weekend is appropriate for people of all ages and all levels of yoga experience (including none, of course). You’ll be blown away by the facility, the food, and the setting, guaranteed. Sign up here!

(Yoga teachers/coaches/personal trainers/physical therapists: both of these weekends are followed by my signature five-day teachers’ intensive, Teaching Yoga to Athletes. Follow the links above to register.)

Yoga Vibes

Give the gift of yoga with a YogaVibes gift card—you’ll find over 100 classes with me on the site, with more coming each week!

Gift Cards

If your loved one is in central North Carolina or has plans to visit, both Carolina Yoga Company and Hillsborough Spa and Day Retreat offer gift cards in any amount. You can generate these immediately online, making them perfect for the true procrastinators (or the forgetful).

I look forward to connecting with you in 2018!

Watch: Yoga for Athletic Balance, 12/11/17

My latest Yoga for Athletic Balance class is online at Yoga Vibes, where you’ll find 100 other videos from me. (This is a great time to give the gift of yoga with a YogaVibes gift card—help your friends stay balanced in 2018.) This 75-minute class is appropriate for athletes and everyone.

Balance through your shoulders, spine, and hips in this class appropriate for athletes and anyone who feels tired at the end of the day. We start slowly, build to a mellow standing flow, and play with tree pose with a side bend before unwinding in relaxing twists to work around your spine and hips.

Watch the full class at Yoga Vibes!

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