Hillsborough Spa and Day Retreat First Anniversary Party

Join me, my business partner Lies, spa director Dara, and the wonderful staff of the Hillsborough Spa and Day Retreat at our first anniversary party! We’ll be open Sunday, October 29, 2:00–5:00 p.m., with cake and some really wonderful giveaways. If you’re a spa regular, this gives us a chance to say thank you. If you aren’t, it gives us a chance to show you around and make you into a regular! We look forward to seeing you there.

Hillsborough Spa and Day Retreat
1814 Beckett’s Ridge Drive
Hillsborough, NC 27278

Scheduled: Yoga for Athletes and Teaching Yoga to Athletes at Kripalu

Time flies: 2018 will mark my tenth year on the faculty at the Kripalu Center for Yoga and Health in Lenox, Massachusetts. What a lovely place! My trips there always restore me. The students are wonderful, the staff are caring, the food is delicious, and the setting is wonderful any time of year. Best of all: Noon Dance! I’ll be back teaching both Yoga for Athletes and Teaching Yoga to Athletes in January. This trip makes a lovely holiday gift—there are always family members who come together. It’s also a great way to start your 2018 right.

Yoga for Athletes: Strength, Flexibility, and Focus

Friday, January 26–Sunday, January 28

For all levels of athletic or yoga experience; no prior yoga experience required.

Yoga’s emphasis on form, focus, and breath can make you a better athlete. Learn how yoga complements mental and physical training, translating into increased efficiency and enjoyment in your sport and your life.

Teaching Yoga to Athletes

Sunday, January 28–Friday, February 2

For yoga teachers, coaches, PE teachers, and personal trainers.

More and more athletes are crediting yoga with taking their performance to the next level—which means there’s an increasing demand for yoga teachers who specialize in this field. Sage Rountree has multifaceted experience as a coach, athlete, and teacher working with endurance-sports athletes and collegiate teams. She’ll give you the confidence and skills you need to share yoga’s benefits with athletes.

Read more and register.


Taking the Bull by the Horns: E-Mail Newsletter

I’ve long found prepping and sending e-mail newsletters for sagerountree.com, Carolina Yoga Company, Hillsborough Spa and Day Retreat, and Carolina Massage Institute to be the roughest part of my workday. I have to drag myself kicking and screaming to the computer, and I hem and haw before finally getting each newsletter sent.

But as we have such wonderful support in the business with our studio manager Jenni, spa director Dara, and program director Sara, I’ve had some free time to assess my weaknesses—and now it’s time to address my weaknesses. I know the newsletters bring in business, as we see workshop signups and spa appointment bookings jump up with every send.

My first step is to do some renovations on the newsletter I send from this site. As part of the teardown, I realized that several hundred people have signed up but are listed as unconfirmed—d’oh! If you asked to receive my newsletter and haven’t been (I sent one this Monday morning, for example), please check your inbox or spam folder. I’ve just resent the confirmation e-mails.

As a thank-you for your patience, and as an incentive for anyone who’d like to (as my teen daughters say) go on this journey with me, I’m offering a code for a free rental of any Core Strength for Real People video when you sign up for my newsletter! You can choose something spicy for your core or something sweet for your hips—there are many offerings there, and whichever strikes your fancy is yours!

Sign up here or from the sidebar at the right. And I’d love to hear your comments on what you’re looking for in an e-mail newsletter, as well as what turns you off.

Watch Full Free Class: Yoga for Athletic Balance, October 2

To celebrate the launch of live streaming of my Monday evening Yoga for Athletic Balance class at YogaVibes, I offered the class free on my Facebook Page this week. You can watch it at your own convenience, though, either here or at facebook.com/sagerountree. I set the camera to roll about three minutes before class, so scrub forward to 3:10 or so. And have a blanket or a big beach towel handy—we start with a blanket hug.

For more, subscribe to YogaVibes, or come see me live any Monday at Carrboro Yoga!

The Toughest Part of Yoga Teacher Training

We’re in our eleventh round of 200-hour yoga teacher training at Carolina Yoga Company. (Join us for the twelfth! Or go deeper with our 500-hour advanced studios yoga teacher training!) As usual, we have a lovely crew of earnest students who anticipate a journey of self-discovery and growth that will be difficult at times. But the toughest part of yoga teacher training isn’t learning Sanskrit, resolving your questions about alignment, or gaining comfort leading group classes. It’s sitting on the floor.

And how appropriate this is! The Yoga Sutras tell us very little about poses—only that we should find a seat that is both steady and comfortable. I consider the poses we do in the twenty-first-century West to be preparations for this work of getting cozy in a seated position. Because once we can hold the seat—once we have strength through the core and ease through the hips—we are ready for the more inner practices of yoga that lead us to self-awareness, starting with meditation.

Here’s some of my best advice for sitting:

  • Eschew the cross-legged option. Instead, build a kneeling seat. Here’s a piece I wrote for Yoga Journal on how to kneel with greater comfort: “Find Comfort in Sitting.”
  • Prop up when you’re cross-legged, too.  A bolster or even two under your hips will help a lot.
  • Build into it slowly. Adaptation to any stimulus must happen progressively over time. Overdo it, and you’ll find up doing more harm than good.
  • Take breaks! We encourage our yoga teacher trainees to shift position, to move to a chair, or to stand in polite attention to the teacher.

And if you’re leading a yoga class, remember that your students may not instantly be comfortable sitting. Start lying down or standing instead—it sets a lovely tone for class. We explore lots of alternatives to the traditional seated start of class in Sequencing Yoga Classes from Welcome to Namaste.

Watch: Live Stream of Yoga for Athletic Balance, Free 10/2

Brave new world that has live streaming in it! Starting Monday, October 2, my Yoga for Athletic Balance class at Carrboro Yoga Company will be available for you to follow along in real time wherever you have an Internet connection. These classes will join the almost 100 videos I already have available at YogaVibes.com, and once they have streamed live, you can also watch them offline using the YogaVibes2Go app.

To celebrate, we’re offering a free live stream of the class at my Facebook page. To join:

  1. Click over to facebook.com/sagerountree to like the page
  2. Get on your comfortable clothes and unroll your mat to be ready for the class Monday, October 2, 6:00–7:15 p.m. EST.
  3. Enjoy!

Here’s how I introduced the class during last Monday’s session.

I’ll look forward to seeing you there!

Newly Certified: Melissa Butler

Meet Melissa Butler, one of the newest certified Sage Yoga for Athletes teachers. Melissa was part of the sweet group that did the in-person five-day at 1440 Multiversity in the Santa Cruz mountains. A formidable runner, she was up and cruising over the no-joke hills every morning, and she would recommend the local high school track to you as a great workout spot. Melissa lives in Sacramento, where she coaches both high school runners and adults. She teaches both yoga and Piyo, a Pilates-yoga hybrid, and she’s been including yoga with her team’s cross-country training this summer and fall.

As a former home-schooler, Melissa is especially good with young people. Her no-nonsense demeanor helps make yoga less mystical and more accessible. And she leads by example with her dedication and discipline in both running and yoga practice. If you’re near Sacramento, make it a point to study with her in person. If not, you’ll learn lots from her website, Aspired Running, and you’ll find more inspiration at her Instagram account, @aspiredrunning.

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

Newly Certified: Shelley Sams

Meet Shelley Sams, one of the newest certified Sage Yoga for Athletes teachers. Although she has been a student of ours at Carrboro Yoga, she’s now living in Malawi, where she teaches both locals and expatriates in Lilongwe. If you’re living there, you probably know her already—the yoga scene is tight-knit—and if you aren’t, let me know if you’re traveling there and I’ll introduce you!

As a recreational tennis player, Shelley focused on tennis-specific work, but she also has a strong understanding of how yoga can help athletes in any sport. Her final project was a lovely sequence for cyclists of a certain age. Shelley’s teaching is inclusive, calm, and reassuring, and she’s a measured thinker open to new experiences, as you might imagine from someone living far from home. It was a special treat to have her drop in on the in-person teachers’ intensive in North Carolina this summer.

If you’d like to join Shelley as a specialist working with athletes, you can get started online anytime at sageyogateachertraining.com!

New: Core Strength for Real People: Reset Your Hips and Spine

All the core exercises in the world are useless if you can’t balance your pelvis and spine. In these relaxing exercises, you’ll give the muscles that control movement of your hips and back a timeout. This brings them into harmony so your next core workout will be more productive!

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 every other month. There are lots more fun challenges—and release exercises like these—coming your way! Get started now.

Read and Watch: 8 Yoga Poses for Injury-Free Running

Photo by Mitch Mandel

The September issue of Runner’s World includes my favorite go-to core routine. I like to say it’s just enough to make you feel like you can check off the “I did my core!” box for the day. Including these a few times a week after your runs will help you stay balanced and ward off injury—and it doesn’t take long, so you can do the routine even as your mileage builds toward your fall races.

Read the full instructions here.

And for dozens of follow-along videos, see my Core Strength for Real People video series. You can rent or buy any single video, or subscribe to them all for only $9.99—less than half the price of a Pilates class!

Connect with Sage

Join Sage's mailing list to receive tips for balance—and access to a premium video of your choice!

Thanks—now please check your inbox or spam folder, because there's one more step!