Online Classes and Courses Galore

I hope you’re staying centered and calm (enough) this week! Yoga can help a lot. For many years, I’ve been amassing an extensive library of online classes for students of any amount of experience and continuing education courses for yoga teachers, so if you find yourself in need of some at-home de-stressing or something to do while your kids take their own online courses, here are some suggestions—and a few special deals.

If you are tense and want something mellow to calm you down

Check out the yin and restorative yoga classes at Yoga Vibes. These are doable using props from around the house—take a few cushions off your sofa, pull out a chair from the dining room, roll a few beach towels together. You can even fashion your own sandbag out of a bag of rice!

If you are going stir crazy and want something to challenge you

Have fun with my Core Strength for Real People video series. You can snack on any one of these short sequences, or put a few together to burn off any anxious energy

If you are new to yoga and figure you might as well try it now

Check out the Building Blocks of Balance and Everyday Yoga series on Yoga Vibes. You might also order a copy of Everyday Yoga, available in a spiral-bound edition that will lie flat on your mat, as well as e-book format.

If you’re a yoga teacher wanting to capitalize on your time at home

Check out the courses at Sage Yoga Teacher Training. These range from short workbook courses to my full-featured Teaching Yoga to Athletes certification.

If you’re a yoga teacher looking to help your own students virtually

Take the Content Workshop, which will help you plan, produce, and promote online classes or other content of your own.

If you’d like a deal on any of the above

Learn More about Upcoming Teacher Trainings at Carolina Yoga Co.

ytt class

Once you’ve been practicing yoga for a while, you may feel the call to teach it or to learn more about the practice in the context of a teacher training. The first step is typically a 200-hour training. At Carolina Yoga, we’ve been offering these since 2011. In that time, we’ve had students from 15 to 70+ years old, whose day jobs included everything from ex–professional poker player to current professional salsa dancer to bestselling mystery novelist. In the next 12 months, we offer three different formats of our 200-hour yoga teacher training at Carolina Yoga Company’s Carrboro location:

  • Three-week summer intensive: July 18–August 9, 2020 (great for school teachers, college students, and out-of-towners)
  • Eight-month weekend program: second weekend of each month, September 2020–April 2021 (great for nine-to-fivers and those who want to spread the training out over time)
  • Nine-week weekday hybrid: Tuesdays–Thursdays, 9 a.m.–2 p.m., January 12–March 18, 2021 (great for retirees, work-from-home parents of schoolchildren, and service workers)

I’ve been setting up a home video studio in preparation of filming new content for my online courses, and I made these short videos about the trainings as test cases.

Learn about the three formats we offer:

Hear about the first steps toward applying:

Read more about the trainings and about our 300-hour (aka 500-hour) advanced studies training program:

Watch: Thirty-Minute Restoration at Yoga Vibes

My newest video available at Yoga Vibes is a short restorative practice well worth thirty minutes of your time. Gather your props, put on your favorite relaxing music, and settle in and down. Here, you can see the full practice sped up.


We get it—setting aside time for rest can be challenging. As the title of this class indicates, Sage has put together three restorative yoga poses that can be practiced in thirty minutes (although you’re welcome to take longer of course). Gather all your props together and settle in for the coziest half hour of your day! You’ll need three to four blankets, a bolster or cushion, sandbag (or rice bag), and an eye pillow or mask if you have one.


3 to 4 blankets, bolster (or large pillow/cushion), sandbag (or rice bag), eye pillow

If you’d like a discount on a year’s subscription to Yoga Vibes, which also comes with a really nice Jade yoga mat, use the code sagevibes and you’ll save $50!

Newly Certified: Tyra Clemmenson

Meet Tyra Clemmenson, the most recently certified teacher to graduate from my Teaching Yoga to Athletes course!

Tyra Clemmenson (12) of the Wake Forest Demon Deacons brings the ball up the field during second half action against the Davidson Wildcats at Belk Turf Field on September 7, 2014, in Winston-Salem, North Carolina. The Demon Deacons defeated the Wildcats 3-0. (Brian Westerholt/Sports On Film)
Tyra at left after marathon

I had to start with this glorious photo because Tyra played field hockey at my alma mater, Wake Forest University! In her senior year, the team won the ACC championship. She is an all-around athlete, spending time running, cycling, and dancing, as well as generally being outside.

aerial yoga

While she took some classes while in college, after her collegiate sports career, Tyra discovered yoga made a great complement to her athletic pursuits. She now owns a yoga studio—Sky’s the Limit Aerial Fitness and Yoga—in Farmington, Connecticut, where she teaches aerial yoga classes in addition to mat classes.

While Tyra enjoys flowing styles of yoga, she spends plenty of time taking and teaching slow flow, gentle, and restorative yoga. These mellow approaches are wonderfully appropriate for athletes and anyone. Tyra is pursuing master’s level study in yoga therapy to deepen her skill in helping students with yoga.

Tyra under a cherry tree

If you’d like to join Tyra as an expert in teaching yoga to athletes, start your work on the course at Sage Yoga Teacher Training. I’ll also offer the five-day training in person at least twice in 2021: at Kripalu, likely in January, and in Carrboro, North Carolina over the summer. Stay tuned for those dates. Meanwhile, if you are near Farmington, Connecticut, visit Tyra for a class. And go, Deacs!

Listen: Discussion of Carrboro Yoga with Ron Stutts

I dressed for radio!

This morning, I had the fun pleasure of visiting WCHL, our local station, to talk about Carrboro Yoga with legendary broadcaster Ron Stutts. (Ron looks just like he sounds, I think!) You can listen here to hear about Carrboro Yoga’s offerings and what we hope each student feels when they leave. Our discussion starts at the one-minute mark.

Wednesdays in February: Savasana Deluxe

Each Wednesday in February, from 6 to 7 p.m., I’m leading Yoga Nidra, a form of guided relaxation, at Carrboro Yoga. If you like savasana, the relaxation period at the end of yoga class, you’ll love this practice! All you need to do is show up and lie down.

This is a chance for you to explore the other edge—the edge of consciousness. Type As, athletes, and go-getters are all familiar with the edge of control, where you are working to your upper limit and barely hanging on. Yoga nidra gives you a chance to be at the other end of your range. Spending time there will help you feel rested, recharged, and ready for whatever you like to spend your effort on.

You can do all four Wednesdays for only $40, or come to any single session for $15. Read more and register here.

Now Available: Audiobook of Teaching Yoga Beyond the Poses

The audiobook version of Teaching Yoga Beyond the Poses is now available! You’ll hear me reading this book Alexandra DeSiato and I cowrote. It’s available today in both Audible and CD format.

Reading the book was a fun experience for me—I had several years of public radio experience and spent several years as a reader to a friend with visual impairment, and this took me right back!

Order your copy here.

Watch: Restorative Reset at Yoga Vibes

My newest video available at Yoga Vibes is a sweet restorative practice to enjoy using a chair or coffee table. Here, you can see the full 58-minute video in 30 seconds!


Let’s be real—we all need more rest. This hourlong restorative yoga practice with Sage Rountree delivers just that with three deeply relaxing poses. You’ll begin in a supine position, utilizing a chair to elevate your legs and release tension in the psoas and lower back. From there you’ll move into a gentle twist, finishing with a cozy, supported savasana. This practice is the antidote for frazzled nerves, a tweaked back, or insomnia.


3 to 4 blankets, chair, bolster (or large pillow/cushion), 2 yoga blocks (or several thick books), sandbag (or bag of rice), eye pillow

If you’d like a discount on a year’s subscription to Yoga Vibes, which also comes with a really nice Jade yoga mat, use the code sagevibes and you’ll save $50!

Not Too Late: Kripalu Workshops for Athletes, Teachers, and Everyone

Come learn what this is all about!

If your 2020 needs more yoga in it already, it’s not too late to join me for one or both of these workshops I’m leading at the Kripalu Center for Yoga and Health in western Massachusetts later this month:

  • Yoga for Athletes: Strength, Flexibility, and Focus—the eleventh year I’ve offered this program in January. People repeat the program regularly, so if you’ve done it before, please join us again Friday–Sunday, January 24–26. We have some sweet alumni returning this year!
  • Teaching Yoga to Athletes, Sunday–Friday, January 26–31. You’ll get a discount if you sign up for both! If you are a teacher who can make only the weekend, I’m happy to chat with you about ways to reverse engineer what you learn in the weekend so you can help your athletic students better.

The assistant for both is Amanda Frayeh, whose expertise in both kinesiology and sport psychology, along with her warm sense of humor, will elevate the programs substantially! Read more about Amanda here.

Find details on both workshops and excerpts from my work at my Kripalu presenter page. I look forward to seeing you there!

Extreme Last Minute Gift Ideas

If you’re just getting around to buying gifts or haven’t found the perfect thing yet, don’t panic! How about a gift card for your recipient’s locally owned yoga studio or spa? If you’re in central North Carolina, we offer gift cards in any amount for Carolina Yoga Company and for Hillsborough Spa and Day Retreat.

Or give a membership to YogaVibes, where your friend can stream hundreds of online classes, including dozens of classes with me. The code sagevibes will save you $50 on an annual subscription.

Or give an experience, like a weekend or a full week at the beautiful Kripalu Center for Yoga and Health in western Massachusetts. I’ll be offering these workshops there in January:

View this post on Instagram

Nothing new under the sun. Today’s unexpected joy: finding this ad for @kripalucenter in the June/July 1980 issue of @yogajournal in the stacks at the @uncsa library. Note the Yoga and Running workshop at the top right. I’ll be leading two workshops at Kripalu in January: Yoga for Athletes (and everyone) 1/4–6, and Teaching Yoga to Athletes 1/6–11. Join me: I promise you’ll feel as radiantly happy as this woman! You can get to registration via the link in bio or at Thanks @vivianrountree for the find. #ujoy #kripalu #yogaforathletes #yogaforrunners #ytt

A post shared by Sage Rountree (@sagerountree) on

Finally, here’s an unrelated, unpaid endorsement. After reading the illuminating book Real Food, Fake Food by Larry Olmstead (a nice gift in itself, published by Chapel Hill–based Algonquin books and only $1.99 on the Kindle!), I joined the Fresh Pressed Olive Oil Club, based in Asheville, NC. They send three excellent fresh oils each quarter, and these oils really elevate whatever you put them on. They would be a great gift for a friend or for yourself!

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