New! Core Strength for Real People: Get on Your Feet

You may have heard of the 2012 study that says your ability to stand up from the floor can predict your mortality from any cause. All the more reason to practice! Playing with the transition from the floor to standing is also a good way to challenge your core strength and improve your balance. The latest episode of Core Strength for Real People is here to help! If you have two yoga blocks, you can use them, but they aren’t critical.

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. Get started now.

Read: Yoga for Athletes Is Not Athletic Yoga

I wrote a post for the Kripalu blog outlining my approach to yoga for athletes. It’s summed up in the title: it’s not athletic yoga! Instead, it’s yoga to complement what we do in training.

To put it succinctly, yoga for athletes is not necessarily athletic yoga. It certainly can be: At various points in the training cycle, yoga is a wonderful way to build strength and even provide some cardiovascular benefit. But most athletes are getting their workouts in their workouts. Adding a strenuous yoga practice to an already-tired body is a recipe for overstressing the athlete. Athletes, teachers, and coaches must be clear on the intention for including yoga as a part of training, so that it complements the other work an athlete is doing instead of undermining it.

This is the guiding principle behind my teachers’ intensive on working with athletes. I next teach it at Kripalu in January, in conjunction with a weekend for athletes and everyone. (Read about it here. Join for both and you get a discount!) I also offer it in North Carolina in July, and online anytime at I hope to see you in one of these!

Read the full blog post →

Sign up for the Kripalu workshops →

Read: Granola Recipe for Athletes (and Everyone)

I really fell in love with granola at the Kripalu Center for Yoga and Health, and I still eat it every morning every day I’m there, and most days at home. Yoga Journal asked for my recipe, which appeared in their September issue. It’s online now—check it out.

My love of granola started nine years ago when I began teaching at the Kripalu Center for Yoga & Health. During my stay, they served delicious granola in the morning, and I missed it once I returned home. After some experimenting, I created this recipe filled with oats, nuts, and seeds. It tastes amazing with fresh yogurt and seasonal fruit. I make a giant batch every other month—it stores well and is a nice gift, too. In the summer I eat it with fresh strawberries, blueberries, or peaches. In the winter I add dried cherries; my daughter likes to add chocolate chips. Enjoy it for breakfast, or throw some in a bag for a satisfying snack to fuel all your athletic endeavors.

See the full recipe at Yoga Journal. And if you want to try the original for yourself, join me at Kripalu in January! I’m teaching two programs:

Watch: Strengthen Your Hips

My latest yoga video to stream at Yoga Vibes is Strengthen Your Hips. In this short sequence, we use moves from yoga and Pilates designed to strengthen the glutes, hamstrings, outer hips, and inner thighs. This quick class can be practiced alone or in combination with Yin for Happy Hips for a complete, hip-focused practice. If you like the happy fatigued feeling I call “jelly hips,” you’ll love this one!

Watch the full video at Yoga Vibes. You’ll also find lots of other videos of mine there, as well as several dozen from my excellent colleagues at Carolina Yoga Company. The code carolinayogaco will save you 25 percent on any subscription!

(Seasonally appropriate wardrobe compliments of prAna!)

Coming Spring 2019: Teaching Yoga Beyond the Poses

Last week, Alexandra and I turned in the manuscript for our second coauthored book, Teaching Yoga Beyond the Poses:  A Practical Workbook for Integrating Themes, Ideas, and Inspiration into Your Class. (Preorder it on Amazon here!)

We designed this book for yoga teachers of every style, background, and level of experience; it would also be of interest to yoga practitioners who want to add depth to a home practice. In part 1, we discuss finding your authentic voice, how students learn, and ways to stay fresh and engaged through the years. In part 2, we offer 54 class theme templates, starting with concepts from yoga philosophy and expanding into more general themes, including some fun quotes and mantras. Each template has some analysis of the theme, suggested readings, and cues for things to say before, during, and at the end of each class. Part 3 then invites you to complete more templates of your own—do another 54 and you’ll have 108, enough to keep your teaching fresh and your students inspired for years to come.

It was a joy cowriting with Alexandra, just as it was to work with her on Lifelong Yoga. Some extra fun came from our never knowing just who wrote what parts, and in the project of working on teacher development, which Alexandra does beautifully with Whole Mama Yoga’s 85-hour Prenatal Yoga Teacher Training and which I enjoy so much in the Carolina Yoga 200- and 500-hour teacher trainings and in the online courses at Sage Yoga Teacher Training.

Whether you’ve gone through a training with me, are starting one of your own as a teacher or a student, or are just beginning to consider whether you would like to become a yoga teacher, I hope this book will provide you with hundreds of ideas to help you serve your students better. Preorder it today on Amazon to get the guaranteed best price—it’ll be out next spring.


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Post-Pilates smiles as @alexandradesiato and I hold our new book contract, which we signed after class. Coming in spring 2019 from North Atlantic Books, it’s not a sequel to LIFELONG YOGA (AFTERLIFE YOGA?) but something new and just as useful. Care to hazard a guess on topic and title? #yoga #yogateacher #yogateaching #teachingyoga #ytt #yogateachertraining #carolinayoga #carrboro #cowriting #copilot #writersofinstagram #authorsofinstagram #amwriting

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Newly Certified: Alison Whelan

Meet Alison Whelan, the newest certified Sage Yoga for Athletes teacher. Alison lives in New York City, where she teaches yoga full time and runs a nonprofit called Breathe and Believe Yoga, focused on bringing yoga to those who would otherwise be unable to access the practice.

A lifelong athlete, Alison played lacrosse in college before turning her focus to yoga. Like any NYC yoga teacher, she gets her workout offering a full schedule focused in Manhattan and will now be adding yoga-for-athletes class offerings as well as private lessons. Her broad teaching experience includes everything from chair yoga to heated power flow yoga, all influenced by the students’ needs. Speaking of studentship, Alison is also an ongoing student, which makes her compassionate to the experiences that can confuse or mystify athletes in their first class experiences.

Alison’s background teaching trauma-sensitive yoga makes her an especially welcoming teacher for you to study with. Her classes feel inclusive and offer plenty of room for students to choose the right experience for them, moment to moment. Part of the course is a teaching video; in Alison’s, I saw a seasoned teacher who guides her students kindly, with great sensitivity to their needs.

Read more about Alison at her website,

If you’d like to learn like Alison did, plan your trip to Kripalu for Yoga for Athletes Five-Day Teachers’ Intensive at Kripalu Center for Yoga and Health in Lenox, MA, January 6–11, 2019, to Carrboro for Yoga for Athletes Five-Day Teachers’ Intensive at Carolina Yoga Company in Carrboro, NC, July 15–19, 2019, or start your work on the course at Sage Yoga Teacher Training.

Watch: Yin Yoga for Happy Hips

My latest yoga video to stream at Yoga Vibes is Yin Yoga for Happy Hips. In yin yoga, we hold poses for a long time in order to target the connective tissues in the body. This short sequence works the hips in every direction.

Watch the full video at Yoga Vibes. You’ll also find over 100 other videos of mine there, as well as several dozen from my excellent colleagues at Carolina Yoga Company. The code carolinayogaco will save you 25 percent on any subscription!

Scheduled: Workshops at YogaWorks Back Bay, Boston, November 3–4

I’m excited to visit Boston again! My last trip there was for the 2008 Boston Marathon, which was so perfect that I never returned, despite having signed up subsequent races. I figured nothing could top the perfect weather and requalifying run, or the sweet time with my mother, who went to college in the city, or our fun watching the women’s Olympic qualifier.

Please join me for one or all of these workshops:

  • Teaching Yoga to Athletes: The Fundamentals, Saturday, November 3, noon–2:00 p.m.
  • Yoga for Athletes; Before, During, and After, Saturday, November 3, 3:00–5:00 p.m.
  • Core Strength for Real People, Sunday, November 4, noon–2:00 p.m.
  • Yoga for Athletic Recovery, Sunday, November 4, 3:00–5:00 p.m.

If you aren’t going to be in town, please do tell your friends who will. See you there!

Sign up here! (If you’re logged in to another studio’s MindBody account, you’ll need to log out first.)

Listen: Yoga for Runners Interview on Marathon Training Academy

I recently spoke with Angie and Trevor of Marathon Training Academy about how yoga can complement running, what to look for in a class, and more. Hear the full interview here.

One More Week of Early Bird: Teaching Yoga to Athletes, Carrboro, 2018

There’s one more week to get the early bird rate and one of the few remaining spots in my intensive on teaching yoga to athletes held at Carrboro Yoga this July. Join me!

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!

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