New! Core Strength for Real People: Standing Warm-Up Challenge

Want to maximize your efficiency while still working your core and building balance? The latest episode of Core Strength for Real People is here to help. In it, you’ll learn a full routine to wake up your core and lower body while also priming you for a run. You can even use these moves to get your socks and shoes on!

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.

And if you’d like to learn fresh ways to challenge your core while having a great time in central North Carolina, join me for Core Strength for Real People—live in Carrboro May 19–20. Read all about it here.

Scheduled: Teaching Yoga to Athletes in Carrboro, 2018

The 2018 hometown version of my five-day intensive on teaching yoga to athletes will be Monday–Friday, July 9–13, this year. (You can also catch it online anytime at Sage Yoga Teacher Training.) This is always a highlight of my teaching schedule—not only do I love the content, the students are reliably wonderful and everyone falls in love with Carrboro during their stay.

The intensive is part of our advanced studies (aka 300- or 500-hour) yoga teacher training—if you choose to enroll in the advanced studies YTT after the workshop, you’ll still get credit for it toward your course work. I promise you’ll go home inspired. Early bird rates apply—sign up now! Register here.

Yoga for Athletes Five-Day Teachers’ Intensive in North Carolina

Monday, July 9–Friday, July 13, 10:00 a.m.–1:00 p.m. and 2:00–5:00 p.m.

As more and more athletes credit yoga with taking their performance to the next level, the field of yoga for athletes is growing in exciting directions. 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. In lecture, group discussion, led yoga sequences, and practice teaching, we will cover:
  • Philosophy: learn clear and easy ways to describe yoga philosophy in ways your athletes will appreciate
  • Physiology: consider the role yoga plays in the context of a training cycle so you can best serve your students
  • Psychology: understand the needs, abilities, and limitations that athletes bring to a yoga practice
  • Pedagogy: learn to modify classes for athletes of various sports, differing levels of experience, and all points in the training cycle
  • Profession: define your business goals, structure a working plan, and embark on a successful career teaching yoga to athletes and everyone

Participants will gain a new awareness of the parallels between yoga and sports training and will leave feeling empowered to teach yoga to athletes in studio, gym, team, or one-on-one settings. The workshop may also be used for CEUs and CECs; contact us for details.

This intensive parallels the content of Sage’s online course on teaching yoga to athletes. After the training, you can choose to upgrade to a certification track. Upon completion of a take-home exam and submission of a teaching video, participants who are already teaching at the Yoga Alliance 200-hour level or have comparable experience will receive a certification in teaching yoga to athletes. In addition, the certification track includes free access to the online version of the course, which contains resources and specific sequences for working with different sports and needs, as well as ongoing support from Sage and your colleagues.

Recommended reading: Sage Rountree, The Athlete’s Guide to Yoga, The Runner’s Guide to Yogaand Everyday Yoga. These are all available on this website, at the studio, or on Amazon.

Many hotels are located a short drive from the studio, including a Hampton Inn, and great AirBnB options in easy walking distance (no car needed!). Read more at our travel accommodations page. The studio is located just above the wonderful local co-op, with a hot bar, extensive salad and sushi bars, and bakery. In addition to learning a ton, expect to enjoy your stay in our beautiful town.

Monday, July 17–Friday, July 21, 10:00 a.m.–1:00 p.m. and 2:00–5:00 p.m.

$799; $749 until July 1

Register now!

Schedule Preview: Carolina Yoga Company’s Yoga Teacher Trainings

You know what’s fun? Yoga teacher training. Whether or not you ever intend to teach, undergoing a training helps you crystallize and deepen your relationship with yoga and with yourself. You’ll grow in all kinds of unexpected ways, and you’ll enjoy going through the program with a cohort of like-minded colleagues.

200-Hour Yoga Teacher Training

At Carolina Yoga, we offer three versions of our 200-hour yoga teacher training:

It’s not too soon to be thinking about these! A typical first step is to take a class with me, ideally in person, but online if you aren’t local. This is not me assessing you; this is for you to assess me, specifically to see whether my communication style makes sense to you. You don’t need to want to teach like me; you just need to be able to understand my presentation style, as you’ll be listening to me a decent amount over the program. We can also chat a bit so I can answer your questions about the program.

My classes are Mondays at 6 p.m. in Carrboro (Yoga for Athletic Balance—it’s NOT athletic yoga). If Mondays don’t work, you can get a sense of my teaching at Yoga Vibes. Or look at, where I’ve been live streaming my class. Then we can set up a time to meet or chat on the phone, or you can send any questions over e-mail.

The next step is to fill out an application!

300-Hour Advanced Studies Yoga Teacher Training

If you already have a 200-hour training under your belt, our advanced studies yoga teacher training (aka a 300- or 500-hour YTT) helps you go deeper. In the program, you’ll deepen your understanding of yoga pedagogy, philosophy, and professionalism and sharpen your skills so that you can better serve your students and your community. Our 500-hour yoga teacher training program contains both required modules and electives. You’ll finish with a thorough grounding in alignment, anatomy, and yoga’s transformative tools, while having freedom to explore in depth the special topics that most interest you.
We offer most of the core curriculum both over the school year (September 2018–March 2019) and in odd-numbered summers (summer 2019 courses are already scheduled, though our website presents only the next twelve months; click here to see everything we have on the calendar). You are also invited to take any of the modules à la carte, even if you are not formally enrolled in the program. See our continuing education schedule here.

Newly Certified: Cathy Cannon

Meet Cathy Cannon, the newest certified Sage Yoga for Athletes teacher. Cathy came from Roanoke, in the mountains of Virginia, to take Teaching Yoga to Athletes in Carrboro in the summer of 2016. She returned home, continued her work with minor-league hockey players, high school football players, elite swimmers, and other athletes, then started working through the certification side of the course, which lives at Sage Yoga Teacher Training.

Cathy has a deep background in fitness. She has taught group exercise from the young age of 16. (I have, but out of respect for Cathy am not sharing here, an excellent picture of her in electric blue Lycra unitard with her aerobics competition buddies!) While at Virginia Tech, Cathy taught aerobics to the basketball team, so she has long been familiar with the high-performance mentality and sensitive to the needs of athletes in a movement class. She spent several years as a personal trainer before moving into yoga, where her influences include Jivamukti Yoga and a study of Ayurveda.

As you might expect given her background, Cathy’s teaching is practical, confident, appropriately lighthearted, and extremely helpful to athletes of any sport. Her language is crystal clear, her modifications are geared to each student’s unique needs, and her sequences respect the needs of the athlete at various points in the training cycle. I give her the highest recommendation—if you are anywhere near Roanoke, seek her out!

Read more about Cathy at her website,, and her Facebook Page.

If you’d like to follow in Cathy’s shoes, plan your trip to Carrboro for Teaching Yoga to Athletes, July 9–13, 2018, or start your work on the course at Sage Yoga Teacher Training.

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: 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!


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