Watch: FREE Postrun Yoga Video Routine

In this eight-minute free video—free, thanks to my friends at YogaVibes—I’ll guide you through a short, easy positron routine that you can do in the parking lot, by the trailhead, or in your living room. Please enjoy and let me know what you think.

You’ll find dozens of free, short online yoga videos and racing tips from me at this YogaVibes page!

New Site Design

If you access this blog in an RSS reader, please click over and check out the new site design! (And if you don’t, you can—the feed is at It’s clean and fresh and, I hope, makes it easier to access the content I have online, both at and across the web.



  • Featured blog posts are now front and center, and categorized under PRACTICE, TRAIN, and TEACH—the three things I want to help you do with joy
  • It’s easy to find ways to connect with me in person—either in a weekly class or a workshop
  • My online offerings are newly collated
  • A shop! I’m now offering personalized signed copies of my books, and I will soon have presales for the next book, Everyday Yoga

There are still a few kinks to work out. Please let me know what you think—what’s easy? What’s confusing? Are any links broken or missing? What would you like to see more of?

Watch: Yoga for Athletes Teachers’ Lounge: Christina’s World

Here’s the last in my series of classes from the Teaching Yoga to Athletes intensive. Join me for an in-person version of the intensive at Kripalu in January and at Carrboro Yoga in July, or online anytime at Sage Yoga Teacher Training.



In this short online yoga class for athletes, teachers, and anyone, filmed at the end of Day 5 of Sage’s Teaching Yoga to Athletes intensive, we move through Sage’s three-pose “Christina’s World” sequence. You’ll learn how to move your spine into side bending, twisting, forward folding, and back bending as you release the inner, outer, front, and back lines of your hips. Along the way, Sage explains the rationale behind the sequence. Have a block, bolster and blanket available. (16 mins.)

Watch the entire class at Yoga Vibes.

Watch: Yoga for Athletes Teachers’ Lounge: Momentum, Core, and Inversions

In this class, filmed during my five-day teaching yoga to athletes intensive (also available online!), we explore principles of working from the core and controlling momentum. If you like to play, this is the practice for you! Expect to giggle and learn plenty as you roll around and maybe kick to handstand at the wall.


Yoga Class Description

In this yoga class for athletes and everyone, recorded at the end of Day 4 of Sage’s Teaching Yoga to Athletes intensive, we play with controlling momentum from the core. You’ll warm up your core and your sense of humor as you roll in and out of a squat, and lift up and down to tall mountain pose. Then take what you learned into hand standing, finding a new sense of balance and alignment. Finish with a series of forward folds and hip stretches done at the wall. Along the way, Sage explains the anatomy of the hips and hamstrings and teaches you to find deep release while protecting your back. Have a block, bolster, space at the wall, and blanket available. (48 mins.)

Suggested Yoga Props

block, bolster, space at a wall, and blanket

Watch the full practice at Yoga Vibes.

Watch: FREE Stretch Break Video at Yoga Vibes

Got five minutes? This short yoga video will get you looser through the shoulders, spine, and hips, give you a chance to connect with your breath, and help you focus better for the rest of the day. Better yet, you can do it wherever you are, whatever you’re wearing. Best of all: it’s free!


Yoga Class Description

In this short online yoga practice—perfect for a midday stretch break in your office—we move the spine through its planes of motion, loosening hips and shoulders along the way. No props needed; you can even leave your shoes on and do this routine in work clothes. Follow along with Sage Rountree to loosen tensions, sharpen focus, and increase your productivity!

Watch the full routine at Yoga Vibes.

Next Book Is in the Oven

Fans of the Pocket Guide will love this new book!

Fans of the Pocket Guide will love this new book!

I’ve just pressed send on the e-mail submitting the last chunk of the manuscript for my sixth book. Fitting with the book’s frequent references to food, I told Wes that after today, the book was in the oven. I’ll still take it out to review edits and proofs—to baste it—but most of my work is done. Now the work is on the stovetop in the sauce—we shoot the pictures next week in Boulder.

I’ll look forward to sharing the fantastic title and concept once we have a cover finalized. Meanwhile, I’ll say that if you’re a fan of The Athlete’s Pocket Guide to Yoga or wished you had a handy reference for Parking Lot Yoga, you’ll be pleased! And if you’re looking for that reference, check out my Sequence Library at Sage Yoga Teacher Training.

Metta Meditation at Wanderlust 108 Atlanta


Neda, Octavia, me, and Keith

It was a glorious day and a wonderful crowd for the inaugural Wanderlust 108 Mindful Triathlon in Atlanta yesterday. There was a 5K run/walk through beautiful Piedmont Park; an inspiring talk by Keith Mitchell; a rollicking concert by the Good Times Brass Band; and very sweet yoga focused on connection and a healthy dose of fun led by Neda Honarvar, Octavia Raheem, and MC Yogi. I absolutely loved having the opportunity to lead the group meditation. What a view it was to look out on 1,000 students practicing together!

We practiced metta meditation to strengthen our ability to treat others with loving kindness. To get better at running, you have to practice. To get better at asana, you have to practice. To get better at being loving, kind, and compassionate, you have to practice. Just like I’d write a plan for my athletes with workouts to develop strength for hills and ability to maintain race pace, metta is a workout to build your capacity to love.

To practice this mediation, you’ll visualize several people in various categories and send them love and well wishes:

May you be happy.
May you be healthy.
May you be whole.

Remember, yoga means union, connection, wholeness.

Various approaches to metta will work in different orders. For the Wanderlust crowd, we started by warming up with the easiest category: loved ones. From a comfortable meditative position, sitting or lying down, imagine someone dear to you. Draw up their image clearly, and send them metta: May you be happy. May you be healthy. May you be whole. Then move your attention to another dear one, and repeat your well wishes. Continue for several rounds.

Now check in. How are you feeling? Shift your position if you need to.

For the next category, turn your attention to neutral people—folks you see alongside you on the train or at school pickup; the cashier at the grocery; a bus boy at a restaurant. Visualize them as clearly as you can—this is harder than for the loved ones, of course—and send them metta: May you be happy. May you be healthy. May you be whole. Continue for several rounds.

Again, check in, and notice how you feel now. Shift position if you need to.

Next, practice sending loving kindness to yourself. Self-compassion can be very difficult. Try breaking it into smaller pieces, sending love to yourself in your various roles: as a child; as a parent or a mentor; as a friend; as a lover; as a coworker; as an athlete; as a student. Send yourself metta: May you be happy. May you be healthy. May you be whole. Continue for several rounds.

Notice the state of your body, mind, and breath now. Again, shift position if you need to.

In running intervals, we always want the last one to be the best. Now that you are fully warmed up to loving kindness, send it to those you may find it difficult to love, people with whom you have conflict. These can be people you know or those you don’t. Draw up the image of one of these people, and notice if the process leads you to tense up. Soften your physical body, and send them metta: May you be happy. May you be healthy. May you be whole. Continue for several rounds.

Finally, observe how you feel. See the recipients of your love arrayed all in front of you, and send metta to all of them, either silently or out loud.

To get better, keep practicing! If you have a mala, one nice approach is to choose one person per bead. As you touch the bead, imagine this person and send them loving kindness. You’ll be surprised that you can choose 108 people to love so easily, and you’ll feel more full of compassion and love when you finish.

Thanks to the staff of Wanderlust for capturing this amazing view!

Thanks to the staff of Wanderlust for capturing this amazing view!

Please share your experience with this beautiful practice!

Watch: Free Yoga for Trail Runners Video

Page 66 of the October issue of Yoga Journal features four poses I love for trail runners. You can also see a gorgeous slideshow illustrating the poses here. To complement the story, I recorded a twenty-minute practice featuring each of the poses, and my friends at YogaVibes have graciously made it free to you! If, after enjoying this video, you’d like access to more of my yoga classes for athletes and everyone, please use the code sagefreemonth and you’ll get a thirty-day free trial.


Yoga Class Description

Coach Sage Rountree, author of books including The Runner’s Guide to Yoga, leads this short online yoga practice designed to develop strength and flexibility for trail running. You’ll improve your alignment; challenge your balance; strengthen your hips and lower legs; and stretch your entire body in this short practice. Include these exercises after your run a few times each week for better connection and control on the trails. Check out Sage’s article in the October 2014 issue of Yoga Journal magazine for a breakdown of the 4 yoga poses featured in this class! (21 mins.)

Watch the full practice here.

Watch: Even More Free Yoga for Athletes Videos

The conclusion of my yoga for athletes video series to accompany the August Yoga Journal feature on training for a triathlon:

Week 9: Bike Form
Week 10: Run Form
Week 11: Breathing for Swimming
Week 12: Breathing for Cycling and Running

Plus these bonus videos:

Race Plan
Prerace Preparation


See the rest of the series:

Week 1: Swim Sequence
Week 2: Bike Sequence
Week 3: Run Sequence
Week 4: Poses for Recovery
Week 5: Healthy Wrists
Week 6: First Transition (T1)
Week 7: Second Transition (T2)
Week 8: Balance in the Water

Plus bonus videos!

Using a Mantra
Drishti for Open Water

You’ll also find beautiful “cheat sheets”:

Swim Sequence
Bike Sequence
Run Sequence

And four-week plans:

Phase 1
Phase 2
Phase 3

restoIf you are a TrainingPeaks user, you’ll find a similar approach to the sprint triathlon and other distances (many with yoga) here.

If you’ve followed the plan, I’d love to hear your thoughts and race reports!

New Site:

syttfrontNew today: my professional development courses for yoga teachers have a home of their own at! Whether you want to specialize in yoga for athletes or learn ways to up your game as a yoga teacher, you’ll find resources to sharpen your vision and confidence, jump-start your sequencing, and help you continue to grow.

Please click on over and let me know what you think!