Just as Julie wrote about meeting tough situations with peace and patience, we extend that onto our mats this week. With a pose like Urdhva Dhanurasana (Wheel Pose), a great deal of patience and contentment must be incorporated into our practice in order to get into the shape.
Opening our heart space with backbends doesn’t come from forcing — it comes from deep patience, trusting that no matter where we end up when attempting the pose is exactly where our bodies wish for us to be… Often times this leads to our practice being the most powerful it’s ever been. It’s an opportunity to practice breathing and showing up fully — allowing ourselves to be seen by our inner light rather than judgments and criticism on the surface.
Wheel Pose (Urdhva Dhanurasana) calls for strength through the legs and arms, openness through the chest and hip flexors, and side body length to fullfil the shape. This sequence progresses intentionally to prepare the body for this vibrant peak pose — weaving in patience, peace, gratitude and strength.
Puttering / Warm-Up:
Sukhasana (with side lean stretches and half Gomukhasana arms)
Child’s Pose (with prayer hands & bent elbows reaching to the nape of the neck)
Cat & Cow (with emphasis on hugging the shoulderblades in during Cow)
Free Classes, Tutorials & More
Download the YogaRenew App
Explore classes & pose tutorials for any style, format, duration or experience level with a free account in the YogaRenew app. Or subscribe and gain access to workshops, live classes and more.
It was one of the students at the Youth Detention Center where I was performing who gave the answer… We were discussing the type of folktale that I had just told them. Joseph Campbell called this category of stories “Hero’s Journey” – a classic motif where a young person is impelled to leave home, go through challenges, and return home wiser and more learned. In these tales, the hero is easy to find – there are demons to slay, treasures to be uncovered, magical objects to be used.
But when it comes to real life, who is a hero? What is a hero?
In our discussion, we had talked about many people – mostly sports figures, a singer or two, and each time, the young men would say, “Nah, nah – that ain’t it! Those are role models, not heroes, not REAL heroes!” Role models were good and needed, we all agreed. They are good at their jobs and deserve to be celebrated. But what is the difference between them and a true hero?
All of a sudden, a young man leaned forward confidently. “I got it, “ he smiled. “A hero is someone who does something for somebody else.” That was it! And we all knew it. Once the definition was clear, the first hero that we all could think of came almost instantly – Dr. Martin Luther King Jr.
There is a concept in yoga called Svadhyaya – it calls for self study, looking at sacred texts, and reading about the lives of great souls. For it is in examining the people like Dr. King, that we can see how yoga can not just make us feel calmer and more peaceful, but can really affect change in a world that is in deep need of healing. By his words, and more importantly his actions, Martin Luther King Jr. showed many of the principles that are central to and deeply embedded in yoga philosophy.
How does Dr. Martin Luther King Jr. relate to yoga philosophy?
Dr. King’s movement was based on one of the biggest principles in all of yoga philosophy – Ahimsa, meaning non-violence. While the forces of oppression and discrimination assaulted (with words and physical violence) African Americans and those who were their allies, Dr. King called for peace.
He trained young people barely out of their teens to sit at lunch counters, where there were insults hurled at them and food dumped on them, to not respond and instead to realize (as he would later say in his book Strength to Love):
“Hate cannot drive out hate, only love can do that.”
“We must forever conduct our struggle on the high plane of dignity and discipline. We must not allow our creative protest to degenerate into physical violence. Again and again, we must rise to the majestic heights of meeting physical force with soul force.”
In the Yoga Sutras, this very principle of not allowing others ignoble behavior to drag us to their level is called Upeksha. Too often, bad actions are like magnetics pulling us downwards. But Dr. King understood that matching negative actions with more negativity would be like pouring gasoline on the fire.
The Bhagavad Gita speaks of tolerance as being one of the things that make up true knowledge. The ability to tolerate provoking situations is what prevents disagreements from turning into full on violence. And what comes from that ability to tolerate? To not indulge in violence even when it has come our way? Dr. King taught us an answer that can also be found in the Yoga Sutras:
“When in the presence of one fully steeped in peacefulness all enmity ceases.”
I often think of how we know the power of one person can change the energy of an entire room. There are those who can “suck the energy out” and those who can “light up the room.” We all have the power to influence a situation by our reactions and actions – and if one refuses to fall into violence, then they can surely change the momentum of violence. We can (to quote Mahatama Ghandi – someone that Dr. King drew inspiration from) “Be the change we want to see in the world.”
MLK & the Yoga Sutras
To quote another excerpt from his most famous speech,
“We have also come to this hallowed spot to remind America of the fierce urgency of now. This is no time to engage in the luxury of cooling off or to take the tranquilizing drug of gradualism. Now is the time to make real the promises of democracy. Now is the time to rise from the dark and desolate valley of segregation to the sunlit path of racial justice. Now is the time to lift our nation from the quick sands of racial injustice to the solid rock of brotherhood. Now is the time to make justice a reality for all of God’s children.”
In Sanskrit (the language of yoga), the word now is translated into atha or atho and it is the very first word in the Yoga Sutras and other yogic texts like the Narada Bhakti Sutras. Because a sutra is a style of writing that is short and terse, the authors of these texts did not waste words… This really means something when the first word is NOW! Like Dr. King’s words, we find deep meaning in the immediacy of the word. Now is an imperative. Don’t waste time! Do it now!
In yoga, it is said that we have lived many, many live times, but in this exact present moment, we are a human being with a brain that has the capacity to reason and discern and a heart that can be moved, changed, and opened. While our souls are eternal, this human life is short, so we must use the NOW to bring ourselves closer to who we really are. Dr. King, too, understood that he was standing in a precise moment – one that may not ever come again and it was time to, as they say, “Seize the Day!”
Let us remember he was only 39 years old when he was gunned down – because he truly used every moment he had. He literally changed the world at the ripe age of 39. I often think that my life as I know it would not have been possible but for this one man, who saw the urgency of now.
There is also this line from his speech that I hope to live to see the fruition of:
“I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin but by the content of their character.”
It is almost contradictory for me to be writing this piece based on the fact that right now, in this life time, I am an African American woman – when yoga teaches that we are all spirit souls and all “sparks of Divinity,” to quote BKS Iyengar. We are all tiny particles of The Supreme; alike in quality, just not in quantity, to The Higher Power.
Yoga gets to the truth of it: Am I a Black Woman? Yes. But a lifetime ago, I could have been a white man, or a tree, or an otter!
The fact is that we are all made of the same stuff and that stuff is the mixture of Divine Truth and Divine Love. So, being judged on the color of our skin (literally, the furthest thing from what we really are), is completely ridiculous. Dr. King knew this. In his speeches, he did not preach hate to those of a different skin hue. He saw all of us as brothers and sisters. That is the truth.
The Reverend Doctor Martin Luther King Junior was a yogi… I don’t know for sure, but I am fairly certain. He may have never put down a mat, never did a downward facing dog, but his life was an example of one who didn’t just speak or think about the things yoga is actually all about – he lived it. May his short, impactful life be a lesson to us all!
Within yogic philosophy, buddhī is the aspect of the mind responsible for discernment, clarity, and wise decision-making. It allows us to distinguish between what serves our growth and what leads us away from balance. While the thinking mind generates constant movement and reaction, buddhī offers a steady inner compass rooted in awareness.
In yoga practice, cultivating discernment encourages students to move beyond habit or ego-driven effort. Instead, practice becomes a process of listening, refining, and responding with intention. In this week’s class theme, we explore how buddhī supports physical alignment, emotional regulation, and mindful progression toward our peak pose, Handstand (Adho Mukha Vrksasana).
Grounding & Opening: Building Awareness and Breath Connection
Child’s Pose
Puppy Pose
Downward Facing Dog
Plank
Cobra
The beginning of practice invites students to observe their mental and physical state without judgment. Buddhī begins with observation — recognizing thought patterns, physical sensations, and breath quality before attempting to change them.
This stage encourages students to establish clarity and present-moment awareness, forming the foundation for safe and mindful inversion work.
Standing Flow: Developing Strength, Stability, and Intelligent Effort
As intensity increases, students begin to experience the difference between productive effort and overexertion. Buddhī helps practitioners recognize when muscular engagement supports integrity versus when strain disrupts breath and stability.
Encourage students to prioritize alignment and sustainable effort rather than pushing toward external achievement.
Balance & Inversion Preparation: Refining Focus and Inner Listening
Tree Pose (Vrksasana)
Warrior III
Revolved Half Moon
Three Legged Dog
High Lunge
Revolved Side Angle
Pyramid Pose
Handstand Hops
Balancing postures provide immediate feedback regarding focus and control. As students prepare for inversion, they are encouraged to practice moment-to-moment discernment. Each transition becomes an opportunity to evaluate alignment, breath steadiness, and energetic effort.
This phase helps cultivate confidence while reinforcing safe progression toward Handstand.
Peak Pose: Handstand (Adho Mukha Vrksasana)
Handstand challenges both physical strength and mental clarity. Rather than approaching the posture through force or urgency, students are invited to embody buddhī by making intentional micro-adjustments and honoring their current capacity.
Teachers may encourage students to:
Focus on breath stability during entry and exit
Engage shoulders and core with mindful awareness
Recognize the difference between fear-based hesitation and intuitive caution
Utilize wall support or preparatory variations as expressions of intelligent practice
The purpose of the pose is not performance, but awareness. Through inversion, students experience how clarity and discernment create steadiness even when perspective shifts.
Cooling Down: Integrating Insight and Nervous System Regulation
Option for a backbend: Wheel Pose or Bridge Pose
Supine Spinal Twist
Halasana
Happy Baby
Savasana
The cooling phase supports integration of both physical effort and philosophical reflection. Encourage students to observe how discernment influenced their choices throughout practice.
This stage reinforces the deeper purpose of yoga — cultivating awareness that extends beyond physical posture.
Suggested Yoga Playlist: The Buddhī — Handstand Class
Applying Buddhī Off the Mat
Yoga offers more than physical strength or flexibility. By cultivating buddhī, practitioners strengthen their ability to make conscious, intentional choices in daily life. Discernment allows individuals to pause before reacting, observe internal patterns, and choose responses aligned with long-term well-being.
Through consistent practice, buddhī becomes a reliable internal guide — supporting clarity, balance, and self-awareness both on and off the mat.
Explore More Yoga Philosophy & Teaching Resources
Interested in deepening your understanding of yoga philosophy and intelligent sequencing? Explore additional resources through YogaRenew Teacher Training to expand your teaching toolkit and deepen your personal practice.
Free Classes, Tutorials & More
Download the YogaRenew App
Explore classes & pose tutorials for any style, format, duration or experience level with a free account in the YogaRenew app. Or subscribe and gain access to workshops, live classes and more.
The word discrimination can be a trigger (I know it is for me), because it brings up images of oppression, injustice, and exclusivity. As a friend of my teacher once said, “Words are pregnant with the history of their usage,” meaning how they are used mostly defines them. The word discrimination really just means to be able to distinguish one thing from another – to discern the differences between certain things.
In yogic texts, the ability to discern is of the upmost importance and is the ability that has to be cultivated to reach the goal of yoga. In order to achieve the true state of yoga, we must be able to see that we are not the body that we ride around in, nor the machine-like mind that spits out millions of thoughts for us, but instead are a soul (eternal, wise, blissful). This skill of discrimination or discernment lives in the part of the Mind (Citta in Sanskrit) called the Buddhi.
The Buddhi, or The Mind of Discernment
In today’s world, machines and technology are increasingly doing things that people do (don’t worry, I am very much a real person – just ask my husband!) But from a yogic standpoint, no matter how well a bot does something, it will always be a different entity than what we all actually are because it is made out of a completely different thing than we are. Anything that shows what is called the “symptoms of life” – birth, growth, maintenance, reproduction, dwindling, and death, be it human, aquatic, or animal, contains within it, a soul. And the soul is what is called Purusha (spirit) it is this quality that imbues the soul with it’s natures of sat (eternality), chit (wisdom), and ananda (blissfulness).
To quote the Bhagavad Gita:
2.23: The soul can never be cut to pieces by any weapon, nor burned by fire, nor moistened by water, nor withered by the wind.
2.24: This individual soul is unbreakable and insoluble, and can be neither burned nor dried. He is everlasting, present everywhere, unchangeable, immovable and eternally the same.
Machinery, bodies, even thoughts however, are NOT made out of Purusha, but are comprised of Prakriti (matter). And because this is the case, anything that is parkritic (made of Prakriti) is temporary. Bhagavad Gita says this about the parkritic, therefore temporary, nature of the body in verse 2.13:As the embodied soul continuously passes, in this body, from boyhood to youth to old age, the soul similarly passes into another body at death. A sober person is not bewildered by such a change.
Prakriti is ever-changing because it is comprised of The Gunas – the three modes of nature that are constantly in flux, shifting again and again from passion (Ragas) to lethargy (Tamas), to calmness (Sattva). Everything in this world is a product of this nature of Prakriti except for one thing, Purusha – the soul. And that is what the Buddhi mind can discern… if we use it.
How do we access the Buddhi?
Because of the strong pull of the part of the mind called the Ahankara (the false ego), this is the sector of our mind where we identify with the current body we are in with it’s likes, dislikes, personality traits, and etc. We don’t often contemplate that we are anyone other than what we see in the mirror or what we think in our minds. We have jobs and families and world events to contend with, so it makes sense that taking the time to view ourselves as souls, may fall to the bottom of our to-do list. On top of that, the Yoga Sutras gives a fairly pessimistic view of what happens when we do begin to use the Buddhi mind more often:
Sutra 2.15: For one who has discrimination, everything is suffering on account of the suffering produced by the consequences of action, by pain, and by the samskaras, as well as on account of the suffering ensuing from the turmoil of the vrittis due to the gunas.
OUCH!!! Let’s unpack that, shall we? What Patanjali (the sage that wrote down the Sutras) is pointing out is that when we stay in world of Prakriti, we are setting ourselves up for suffering! Why? Because we are aligning ourselves with the temporary nature of this world, as opposed to the eternal nature of our soul. It is here we are effected by:
Karma – the body and mind are subject to the laws of karma, bringing a reaction to every single thing we have ever done, but the soul is eternally free of that.
Temporality – as humans, we HATE change. Think of moving – how many of us would rather do anything than move?! It’s not just the boxing up of things, but the actual changing of things that we dislike. The thing is, change in the material world is the only thing that is the constant – whereas in the spiritual world (where our soul belongs) eternality is the norm.
Samskaras – the impressions of the mind, that shape our mind, which means they shape our thoughts, which means that it predicts what we will say and do, which leads to our habits, and habits shape character and character shapes destiny. When we allow the pull of Ragas and Tamas (who I will call the “lesser Gunas” for this point) to drag us into thoughts that are overly passionate (Ragas): I gotta get this! I have to do that! I need more! Why can’t I do more? or overly lethargic (Tamas): What does it matter? Might as well just stay in bed, we make those deep groves in our minds that will take us down roads that are not very pleasant. Even the mode of goodness (Sattva) can possibly trap us. For example, “Look at me, I meditate for soooo long every day! I am totally not like other people, I remain calm all the time. I read so, so, many yogic texts!” is how we can become puffed up about our own achievements, even if they are uplifting and spiritual.
The Vrittis – the turnings of the mind. These are the things that in the Yoga Sutras we are aiming to stop so we can see ourselves. Yoga Sutra 1.2: Yoga citta vritti nirodha – yoga is the stopping of the turnings of the mind. The more we attach to the working of the material/temporary mind, with it’s material/temporary thoughts, we keep ourselves locked with a mind that is like a hamster in a wheel – whirling from thing to thing, not seeing that who we are is not what we think we are at all.
How to access the Buddhi Mind
The whole point of yoga is to get us to this higher viewpoint, this place of discernment, called Viveka (wisdom), so that we can, even for just a moment, see that we are a soul inside of a body. That we are spiritual beings having a temporary, material experience instead of material beings who every once in a while have a spiritual experience. This takes practice.
Patanjali, in the Yoga Sutras, says that practice is to be done over a long period of time, continuously, and with respect/enthusiasm. This means we have to again and again strive to regulate our thoughts – to try and keep them from whirling over and over again. This is what the yogic practices are all about: the meditation, the asana, the pranayama, the reading. When we can quiet the false ego that keeps us bound in this temporary identity, we can climb into the part of the mind that will help us see who we actually are – a blissful, eternal, wise soul. That is the “Buddhi Call” we do want to have!
Free Classes, Tutorials & More
Download the YogaRenew App
Explore classes & pose tutorials for any style, format, duration or experience level with a free account in the YogaRenew app. Or subscribe and gain access to workshops, live classes and more.
Mindfulness is a word we hear often today, in wellness spaces, healthcare settings, schools, workplaces, and even corporate environments. Yet despite its growing visibility, mindfulness is still frequently misunderstood. For some, it sounds abstract or spiritual; for others, it feels like another self-improvement trend promising quick relief from stress.
In truth, mindfulness is neither abstract nor a quick fix. It is a practical, evidence-based skill that changes how we relate to our inner and outer worlds. While once confined to spiritual and meditative traditions, mindfulness today is recognized by psychologists, neuroscientists, and organizations worldwide as a scientifically proven path toward greater well-being. What began with only a handful of studies has grown into thousands of peer-reviewed papers conducted at leading institutions such as Harvard, UCLA, McGill University, the University of Wisconsin, UC Davis, UCSF, and many others worldwide.
These studies consistently show that mindfulness supports physical health, psychological well-being, emotional resilience, and social connection. It has been studied in relation to chronic pain, immune functioning, depression, anxiety, addiction, stress-related illness, aging, bias, and relationship quality. Today, mindfulness-based programs are integrated into hospitals, schools, workplaces, prisons, military settings, and therapeutic environments.
At its core, mindfulness is not about eliminating discomfort or achieving constant calm. It is about learning how to meet life as it is, with strength, resilience, awareness, steadiness, and compassion. When practiced consistently, mindfulness creates space, space to pause, to feel, to reflect, and to choose how we respond. In that space, resilience grows.
But what exactly are the benefits of mindfulness? How does it shape our minds, bodies, and relationships? And can something as simple as breathing with awareness truly transform our lives?
Let’s explore what decades of research, and timeless wisdom, tell us about the extraordinary ways mindfulness enhances human functioning.
What Is Mindfulness?
At its essence, mindfulness is the practice of paying attention to the present moment, intentionally, and without judgment. It invites us to observe our thoughts, feelings, and sensations as they arise, rather than becoming entangled in them. This quality of awareness allows us to step out of automatic pilot mode and into conscious living.
Importantly, mindfulness does not ask us to push away difficult experiences or replace them with positive ones. Instead, it helps us recognize thoughts as thoughts, emotions as emotions, and sensations as sensations, temporary experiences that move and change. This shift allows us to respond with greater choice rather than being driven by unconscious reactions.
The roots of mindfulness trace back to ancient contemplative traditions, especially Buddhism, but its modern form has been embraced by secular psychology through programs like Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR). This approach combines meditation, gentle movement, and cognitive awareness, yielding remarkable outcomes for physical and emotional health.
So, what happens when we bring mindfulness into everyday life, into moments of stress, work, relationships, and self-care? Let’s break down the specific benefits.
The Benefits of Mindfulness
1. Improving Psychological and Biological Indices of Health and Well-Being
One of the most well-documented benefits of mindfulness is its profound effect on both mental and physical health. Practicing mindfulness regularly has been shown to reduce symptoms of anxiety, depression, and chronic pain, while enhancing immune system functioning and overall well-being.
Psychological Benefits
Mindfulness teaches us to observe rather than absorb negative thoughts and emotions. Instead of being swept away by stress or fear, we learn to experience them with curiosity and compassion.
Studies show that mindfulness can:
Lower levels of cortisol, the body’s primary stress hormone.
Reduce rumination and promote emotional resilience.
Improve sleep quality and mood disorders.
Biological Benefits
Physically, mindfulness affects the body at a cellular level. Research published in journals such as Psychosomatic Medicine and JAMA Internal Medicine indicates measurable biological changes:
Lower blood pressure and heart rate variability.
Reduced inflammation markers.
Strengthened immune response, meaning the body literally heals better when you cultivate awareness.
When you practice mindfulness, you’re not just calming the mind, you’re healing the body. This synergy between mental and physical health sets the stage for an overall well-being.
2. Better Handling of and Recovery from Stress and Difficult Emotions
Stress is inevitable but suffering is optional. Mindfulness fundamentally changes our relationship with stress. It doesn’t remove life’s challenges but equips us with the tools to meet them skillfully and recover faster.
When we practice mindful awareness, we notice stress signals early: the tension in our jaw, the racing heartbeat, the flood of anxious thoughts. Instead of reacting impulsively, we respond consciously. Mindfulness breaks the reactive cycle, turning “fight or flight” into pause and choose.
Mindfulness and the Stress Response
Neuroscientific studies show that mindfulness meditation reduces activity in the amygdala (the brain’s fear center) while increasing activation in the prefrontal cortex (the seat of rational thinking and self-regulation). This means we gain more control over how we respond to stressors.
Regular mindfulness practice also influences the parasympathetic nervous system, triggering the relaxation response. As a result, the body slows down, heart rate steadies, and muscular tension releases. Over time, mindfulness practitioners report that stressful situations no longer feel as overwhelming or emotionally depleting. In essence, mindfulness doesn’t promise a stress-free life, but it ensures that stress and difficult emotions no longer control you.
3. Increasing Positive Emotional Experience and Outlook
Humans naturally attend more strongly to negative experiences, a tendency known as negativity bias. While this bias once supported survival, it now often fuels anxiety, social avoidance, and chronic stress. Mindfulness reduces emotional reactivity to negative stimuli and helping individuals see the goodness in others and in the world.
Emotional Regulation and Positivity
Research has demonstrated that mindfulness practices enhance positive emotions such as joy, gratitude, and empathy. Regular engagement in these practices leads to higher levels of overall life satisfaction and reduced symptoms of anxiety and depression. By becoming aware of our inner landscape, we learn to meet each moment, even the difficult ones, with compassion.
The habit of being present helps you savor joyful experiences that might otherwise go unnoticed, the taste of a meal, a shared smile, the warmth of sunlight on your face. Over time, such moments accumulate, reshaping your emotional baseline toward positivity and contentment.
4. Cultivating Self-Compassion
Mindfulness not only helps calm the mind, but it also opens the heart. One of its most powerful effects is the cultivation of self-compassion, the ability to respond to oneself with kindness during moments of difficulty. Self-compassion is strongly linked to emotional resilience, motivation, and psychological health.
The Power of Self-Compassion
At its core, mindfulness nurtures the ability to treat ourselves with the same kindness and understanding we would offer a friend in pain. This self-compassion allows us to soften our internal dialogue, replacing harsh criticism with supportive awareness. Rather than punishing ourselves for mistakes, we learn to recognize them as part of the shared human experience.
Self-compassion, in turn, fosters emotional resilience and motivation. People who practice it are more likely to recover quickly from stress, pursue goals with greater courage, and maintain greater psychological health. It’s not about self-indulgence, it’s about self-acceptance, the foundation of authentic growth and inner peace.
When mindfulness meets compassion, we experience not only peace within ourselves but also a ripple effect of kindness that extends to everyone around us.
5. Strengthening Social Relationships
Humans are inherently social beings, and mindfulness strengthens the very foundation of our connections. By helping us become more self-aware and attentive, mindfulness transforms the way we communicate and relate to others.
When we are truly present in conversation, listening deeply rather than mentally preparing our next response, relationships flourish. Mindfulness fosters empathy and compassion, cornerstones of genuine connection.
Enhancing Empathy and Relationships
Mindfulness improves emotional awareness and regulation, allowing us to listen more deeply and respond rather than react. Studies on mindfulness-based relationship programs show increases in relationship satisfaction, emotional attunement, and constructive communication.
Loving-kindness practices, in particular, increase feelings of connection not only toward loved ones, but also toward acquaintances and strangers. Over time, practitioners often report more ease, warmth, and presence in social interactions.
Reducing Bias and Prejudice
Mindfulness has been shown to reduce both explicit (conscious) and implicit (unconscious) biases. Research suggests that even brief mindfulness practices can decrease prejudiced attitudes and biased behaviors toward marginalized groups.
Mindfulness also softens the self-positivity bias, the tendency to maintain a positive self-image by diminishing others. Reducing this bias supports healthier, more cooperative relationships and a stronger sense of shared humanity.
By bringing awareness to automatic mental patterns, mindfulness helps interrupt habitual judgments and fear-based reactions. This creates space for fairness, empathy, and more balanced decision-making.
6. Slowing Cellular Aging
One of the most surprising findings in recent mindfulness research is its link to biological aging. Several studies have shown that mindfulness can actually slow, or even reverse, cellular aging processes.
The key mechanism lies in telomeres, the protective caps on the ends of chromosomes that shorten as we age. Shorter telomeres are associated with aging-related diseases and decreased lifespan. Mindfulness practices appear to preserve telomere length by reducing oxidative stress and promoting healthy cellular function.
The Science of Aging Gracefully
A team of researchers from UC Davis and UCSF banded together to do a research study, and found that mindfulness practitioners had higher telomerase activity, the enzyme responsible for rebuilding telomeres. Moreover, stress reduction (a core benefit of mindfulness) directly supports cellular rejuvenation.
So yes, mindfulness may actually keep you younger, not just in spirit, but in your very cells. By living with awareness, you nurture longevity from the inside out.
7. Sharpening Attention and Enhancing Memory Function
When it comes to attention, mindfulness is a powerful antidote to distraction. Our minds are constantly bombarded with notifications, messages, mindless social media, and multitasking demands. The average adult’s attention span has dropped dramatically, making it harder than ever to focus deeply.
Mindfulness retrains the brain to sustain and direct attention with greater precision to where it is important for you to place your attention rather to where it would naturally be pulled to. Through practices like breath awareness and body scanning, we strengthen the brain’s attentional networks, improving both concentration and working memory.
The Science Behind Attention Training
Neuroscientists have found that mindfulness increases gray matter density in regions of the brain associated with learning, memory, and emotional regulation, particularly the hippocampus. It also reduces activity in the brain’s “default mode network” (DMN), responsible for mind-wandering and self-referential thinking.
In practical terms, mindfulness helps:
Improve memory, focus and efficiency at work or study.
Reduce mental fatigue during complex tasks.
Enhance cognitive flexibility, allowing you to switch between tasks more skillfully.
8. Making Us More Productive, Collaborative, and Engaged at Work
In the modern workplace, where burnout and distraction run rampant, mindfulness is emerging as a secret weapon for success. Major corporations like Google, Intel, and General Mills have implemented mindfulness programs to boost focus, creativity, and employee well-being.
Mindfulness and Productivity
Far from being a passive practice, mindfulness actively fuels productivity. When you’re grounded in the present, you make fewer mistakes, waste less time switching between tasks, and recover faster from setbacks.
You become adaptable rather than reactive, able to prioritize effectively and maintain calm under pressure. Mindfulness also promotes flow, the state of deep engagement that leads to peak performance and satisfaction.
Mindfulness and Collaboration
A mindful workplace is one characterized by empathy, respect, and trust. Mindful employees communicate more clearly, listen more deeply, and resolve conflicts constructively. Teams that adopt mindfulness often report higher morale, creativity, and cohesion.
In this sense, mindfulness is not just an individual advantage, it’s a collective one. It helps create cultures of authenticity, inclusion, and genuine human connection, where people thrive rather than merely survive.
Bringing Mindfulness into Everyday Life
The benefits of mindfulness are not confined to the meditation cushion. Mindfulness becomes integrated into all of your activities, walking, eating, working, or even waiting in line. Mindfulness becomes a quality of being.
Here are a few simple yet powerful ways to make mindfulness a daily habit:
Start your day with presence. Before checking your phone or rushing into tasks, take five mindful breaths. Notice sensations, emotions, and thoughts without judgment.
Eat with intention. Slow down and truly taste your food. Appreciate its texture, aroma, and flavor.
Practice gratitude. Reflect on three things you’re thankful for each day. Gratitude rewires the brain for positivity.
Pause during transitions. Before moving from one task to another, take a moment to reset your awareness.
End your day mindfully. Scan through your day, noticing moments of connection, learning, or peace.
The beauty of mindfulness lies in its simplicity. It doesn’t require special equipment, it only asks for your presence, moment by moment.
How Can Being More Mindful Help Enhance My Sense of Being?
Beyond its measurable benefits, mindfulness invites us into a richer, more meaningful way of living. It’s not just about managing stress or improving productivity; it’s about awakening to life’s depth and wonder.
When you live mindfully, you begin to witness the extraordinary in the ordinary: the touch of rain, the laughter of children, the feeling of breath moving through your body. You learn that peace doesn’t come from controlling the world, but from embracing it as it is.
Mindfulness teaches us that the present moment is not something to escape, it is something to inhabit. And when we do, every moment becomes an opportunity to heal, grow, and connect.
Free, 7-Minute Guided Meditation
What and Who is a Mindfulness Certification For?
A certification in mindfulness isn’t for a particular person; it is a great asset to have if you are: currently in the wellness space and looking to expand your offerings, work in a professional environment and would like to incorporate mindful exercises into your workday, are a person generally interested in mindfulness techniques and the way they can benefit your life.
Mindfulness is not about perfecting the self or avoiding life’s difficulties. It is about learning how to meet experience, pleasant, unpleasant, and neutral, with awareness, stability and balance. The science and ancient wisdom are clear, mindfulness transforms lives. Whether you seek better health, focus, emotional balance, or deeper relationships, mindfulness paves the way.
But reading about mindfulness and experiencing it are two very different things. To truly unlock its power, you need consistent guidance and structured practice, and that’s exactly what an online mindfulness course is designed to offer.
In this course, you’ll learn the science behind mindfulness and how it changes the brain and behaviour, as well as how to:
Build a daily mindfulness routine that fits your lifestyle.
Harness mindfulness to reduce stress and anxiety.
Boost focus, creativity, and emotional intelligence.
Cultivate compassion and resilience in all areas of your life.
I’ve also written about How to Become a Mindfulness Coach that touches on my personal journey with the practice and how I was able to incorporate those teachings into online courses, articles and workshops.
Free Classes, Tutorials & More
Download the YogaRenew App
Explore classes & pose tutorials for any style, format, duration or experience level with a free account in the YogaRenew app. Or subscribe and gain access to workshops, live classes and more.
Peak Pose: Warrior II (Virabhadrasana II) Philosophical Focus: Ahankara — the false ego, the “I-maker” that tells us who we think we are
In yoga philosophy, Ahankara is the part of the mind that creates our identity—our stories, roles, comparisons, and self-judgments. It’s the voice that says: “I am strong. I’m tall. I am a mom. I am not enough. I’m a yogi.”
As we discussed in yesterday’s article from Julie, this sense of self can help us navigate the world but it can also limit us. In this week’s Weekly Class Theme, we’ll explore how to stand strong in who we are—without being ruled by who we think we should be through the practice of the peak pose Warrior II.
Puttering
Supine Happy Baby (one leg extended straight out to the side, one foot parallel to the ground)
Free Classes, Tutorials & More
Download the YogaRenew App
Explore classes & pose tutorials for any style, format, duration or experience level with a free account in the YogaRenew app. Or subscribe and gain access to workshops, live classes and more.
Imagine a game show on television — A host whose hair is prefect, and whose teeth are sparkly white, holds a microphone, and cards with questions to ask. Three contestants standing behind little podiums with buzzers in their hands. They look nervously at the cameras. The prize, they are told, is beyond description, but “it is what everyone wants!” The first question is asked: “Who are you?” The fastest contestant with the buzzer rings in — “Michelle!” they cry out confidently. BUZZ – the sound for the wrong answer rings out loudly. Another contestant seizes the moment and squeezes their buzzer. “A Man!” he states with utmost confidence. BUZZ — wrong again. The final contestant is hesitant, but thinking they have nothing to lose, rings in anyway, “An Athlete?” BUZZ — So sorry!” says the host, with a smile. She continues, “You are all wrong. The answer is – you are a Soul!” All those other things you mentioned are things you have, designations, and labels but they are not what you are. This is what is known as The False Ego, in Sanskrit, or The Ahankara.
The Ahankara is the “I” maker
Of the three parts of the Mind (in yogic text referred to as The Citta) the Ahankara could be thought to be the trickiest, because it is the place where most of us hang out most of the time, but it’s not who we actually are.
Let’s back track to the game show. In yoga, the only answer that would have been correct to the question, “Who are you?” is that you are a soul. Eternally. You, in your true identity as a soul, have traversed the universe since time in memoriam, and have taken on many different bodies – trees, ants, dogs, men, women, Asian, African, European. Each time your soul took on a body, it received the wondrous machine known as the Mind, which contains three parts: the lower mind (the Manos), the area of discernment (the Buddhi), and the false ego (the Ahankara).
The Ahankara is the seat of our identity while in our current bodies. It is the part of us that looks at the mirror, and knows that this is our own face and the pair of feet down there, are our feet. And beyond recognizing which container our soul is presently in, it does something else – it is where we decide what we like, and what we don’t like. This is the part of the Citta that tells us – “I don’t like the taste of olives, so I will stay away from them,” or, “I do like the taste of olives, so I will try to have them every chance I get!” All the ways you might describe yourself to someone – your name, age, nationality, familial relationships, occupation, hobbies, race, religion, and quirks are products of the Ahankara. That is why it is often called the “I” maker and also why it is called the false ego.
Why is it considered the false ego?
Here is where it gets tricky… Let’s use the example of your doctor. Are they who they say they are when they are a doctor and also a mother from the same town you grew up in, and also loves salty pretzels? Well, no and yes. In terms of yoga, that description of them would be considered a temporary truth – sort of like when an actor plays a role. Are they Hamlet? For the hours of the performance they are, but that is not who they are all the time. This is why the Ahankara is called the false ego, because it is an identity that we assume for the time we are inhabiting that particular body.
However, it is not eternally who we are and in yogic philosophy, something is not really true unless it is eternally true. The problem is we need this particular “I” identity in this world for several reasons. One cannot walk around just saying, “I am a spirit soul who is eternal, full of knowledge, and ever blissful,” (particularly at a parent teacher’s conference, with your embarrassed teenager looking on). One has to say, “I am a parent. That is my child. This is what both my child and I are responsible for,” and that is where the “I” identity is most often needed, in our everyday lives to realistically function with the outside world. Even though we are just really souls that have a body…
When we hold too tightly the identities we have in this lifetime: Man, woman, black, white, Catholic, Hindu, etc. it is easy for those classifications to calcify into walls. We begin to see those things we like and agree with almost as extensions of ourselves.
Think of a stage mother, or a soccer father – they see their talented child not as a separate being, but as a part of them. So often we come across people that think that only people that believe in what they believe, or speak the language they speak are legitimate and worthy to exist. Walls are built up, and what do walls do – keep others out! Wars are fought because one group has decided that because another group is different from their (temporary) reality they should be done away with. But, yet, we do, in fact need that sense of who we are during this lifetime. As tricky as it is, we must learn to distinguish when we need these “I” identities and when they are hindering us.
The balance between now and eternity
How exactly do we balance these two truths (our eternal identity as soul and our temporary identity as who we currently are?) The first step, as is true of any big change, is awareness. Even the thought, “This is a role I am playing, and I have been countless beings before this,” can help shift the dynamic of seeing this one set of personality and bodily features as our eternal selves. The beauty of a human birth is that we have the capacity to inquire about who and what we eternally are – to open our eyes to our greater selves, and to use the body and the mind that we have right now for discovery.
It is said that in the spiritual world (the Soul’s (our) real home) every word is a song and every step is a dance. In the Bhagavad Gita, Krsna says, “Know that all opulent, beautiful and glorious creations spring from but a spark of My splendor. (10.41) Who we are, eternally, really is part of that magnificence.” Even B.K. S. Iyengar says that we are “all sparks of Divinity.”
Knowing this can motivate us to realize that though our present identity (our Ahankara) may be pretty wonderful and fulfilling, there is something more to us than what we are right now. Something that won’t go away, because, as we know this human body, with all of it’s likes, dislikes, talents, and familial relations, is simply not eternal. This Ahankara will give way to another one, during another birth. But our eternal identity is not a false one, it is a real one – because it is based on what we actually are – a soul.
Free Classes, Tutorials & More
Download the YogaRenew App
Explore classes & pose tutorials for any style, format, duration or experience level with a free account in the YogaRenew app. Or subscribe and gain access to workshops, live classes and more.
This week’s Weekly Class Theme is a special one. We recently uploaded a handful of soul-reviving yoga classes on Spotify and kicking us off is the ever-talented Lindsey Rozmes with an Invigorating Vinyasa Flow. This class is a condensed version of our typical 60-minute “building-to-a-peak-pose” yoga class style at YogaRenew, without comprising any of the bits and pieces that make our classes bumpin’, fun, and feeling complete.
In this class, Lindsey finds ways to integrate movement in a way that feels intentional, grounding, and invigorating. You’ll be invited to tune into your own breath and rhythm as you awaken the body, mind, and heart.
Puttering:
Start on your belly, lift legs one at a time (mini Salabhasana, one leg lifted at a time)
Lie on your side for baby vishnu’s quad stretch by bending your top knee and grabbing your ankle
Baby cobra
Child’s pose
Cat/cow
Down dog
Plank
Child’s pose
Sit on your heels, then lift to your shins, lift your arms, make fists, and lift your arms up overhead (in conjunction with your breath) for Breath of Joy
Sit on shins, hook thumbs overhead
Step right foot forward for Anjaneyasana
Runners lunge
Lunge with arms reaching back
High lunge
Straighten & re-bend front leg
3 legged dog
Knee to nose
Plank pose
Child’s pose
Sit on your heels for Breath of Joy round 2 – with the breath)
Sun Salutations:
Adding a high lunge into the second round
Standing:
Warrior II > Straighten & Rebend (3xs) > Peaceful Warrior > Extended Side Angle > Reverse Triangle > Triangle
Balance & Twists:
Baby dancer > Chair > Chair Twist to Revolved Side Angle > Prasarita Padottanasana
Peak Pose:
Camel (Ustrasana)
Wind Down
Lord of the Fishes (“hold, hug or hook”)
End in Sukhasana (Easy Seat)
If you’d like to practice along with the video, check out the full playlist on Spotify:
If you want to learn to sequence like this, check out our online courses:
*Disclaimer: The PDF image only includes some poses incorporated in the practice as a visual guide, not all of them. For a full pose directory, visit the Yoga Asana Database. Most clipart images are credited to Pocket Yoga.
The 200 hour program sets a strong foundation for your future yoga knowledge. Choosing the right program is essential—you want instructors you trust and who are credible. You’ll learn the basics, deepen your practice, and build a network of fellow yogis who are on the same mission. Here are some things to consider:
Online vs. In-Person
Not all 200 hour yoga teacher training programs are the same (especially online). Trainings can be completed locally at a studio or online, the latter growing increasingly popular. Your choice depends on your learning style, schedule, and personal goals.
Benefits of an In-Person YTT:
Hands-on assists in real time
Having a designated space to practice
Getting the essence of a true yoga studio
Meeting fellow students face-to-face
Staying accountable to your studies
Benefits of an Online YTT:
Move at your own pace
Access materials anytime, anywhere
Gain digital literacy for online teaching
Immediate access to extensive resources
Generally more affordable than in-person options
Any 200-hour yoga teacher training is a truly immersive experience, often times reaching far beyond just your physical practice. A yoga teacher training program equips you for teaching while also refining your personal practice. While no official license is required to teach yoga, certification ensures you have studied both the practice and safety of yoga, which is essential for leading confident, fulfilling classes. After completing 200 hours, you can continue with advanced training or specialized areas like prenatal yoga, kids yoga, yin yoga, restorative yoga, or meditation/mindfulness and so much more.
In a 200 hour yoga teacher training, you’ll learn a mix of theoretical knowledge and practical skills, including:
Yoga philosophy and history
Teaching methodology
Anatomy and physiology for safe practice
Class sequencing and structure
Meditation and pranayama techniques
Chakra therapy and energetic alignment
Adjustments and modifications
Yoga business and marketing basics
A 200 hour training is intensive, whether online or in-person. You’ll engage in lectures, workshops, practical teaching exercises, and personal practice. The program emphasizes both personal growth and professional development, giving you confidence to lead classes and share your love of yoga effectively.
Learning the Lingo
You’re probably wondering what “ytt” stands for. At least I did when I first started publishing pieces about the yoga practice. This acronym, I noticed, was also placed after numbers often. I started to ask the yoga teachers around me, “What does E-RYT 500 mean?” and, “What is 200 hour versus 300 hour versus 500 hour?” Here’s what I learned…
YTT stands for Yoga Teacher Training.
A 200 Hour YTTis the first certification along your journey. A 200 hour ytt sets you up with the foundation of a strong understanding of the ancient practice. In a 200 hour yoga teacher training, you will most likely learn about the physical practice (yoga asana), ancient yogic texts (the yoga sutras), Ayurveda (a relative science to yoga), and other branches and elements within the yogic sphere. This varies from training to training, but most yoga teacher trainings will at least touch on these subjects.
A 300 Hour YTTis a continuation of your 200 hour studies. A 300 hour yoga teacher training builds upon the 200 hours to fully certify you at the maximum amount of hours, 500. A more in-depth look at the practice is what the 300 hour is for, and you’ll usually go a layer deeper into anatomical phrasing, further into Ayurveda and how it intertwines with yoga, and learn more about how this practice made it ways over to the west. It’s not always a continuation of a 200 hour yoga teacher training, but a 200 hour yoga teacher training is recommended before enrolling – however you complete the hours is up to you.
A 500 Hour YTTis the final amount of hours necessary to register through Yoga Alliance as a RYT 500. If you continue to enroll in more trainings (i.e. specialized trainings in the different “genres” of yoga such as: restorative, yin, Hatha, Yoga Nidra) your hours will count towards being an E-RYT 500. However, you can only obtain the status of E-RYT if you continue to have 2,000 hours of experience teaching yoga.
How Long Does it Take to Complete a 200 Hour YTT?
Typically, a 200 hour YTT can be completed over several weekends or a few months, depending on the program format. Online programs, like YogaRenew, allow you to study at your own pace, providing resources, mentorship, and virtual support as needed.
Topics covered in our online yoga teacher training:
Philosophy
Anatomy
Asana
Pranayama
Meditation
Business of Yoga/Yoga Marketing
Teaching tips
Sequencing
Practicing yoga beyond the mat
The Chakras
Different styles of yoga
What does a 200 hour ytt typically look like?
Well, for starters, you must complete 200 hours of yoga. This is typically broken up through modules on the weekend days (given most modern day people have jobs they tend to throughout the week). Usually, the different topics throughout the training are segmented into different weekends. For example, the first weekend may take a look at yoga asana, the physical practice. In this module, you’ll probably be responsible for looking at the poses and determining where the alignment and structure of the pose come from. Depending on which lineage you choose to study (Iyengar, Jivamukti, Bikram, Ashtanga, etc.), you’ll learn the foundations of the poses, their Sanskrit names and meanings, and what to focus on physically when teaching classes (or even taking classes – completing a 200 hour ytt can be solely to advance your personal yoga practice and not to even teach at all).
Throughout the training you’ll advance through other aspects of the yoga practice and learn about the eight-limbed path (depending on which lineage your training comes from). Usually each weekend will be dedicated to a different subject matter and within those subjects lies more granular topics. There will be space to ask questions, perform the physical parts of the practice and homework will typically be assigned. The homework will have to be done in your own time, and most programs will assign you a mentor who will check over your work and make sure you are on track/grasping the concepts.
What does a 200 hour graduation look & feel like?
Every 200 hour yoga teacher training will look and feel different — but the journey is the same. The path towards understanding yoga, its roots and the many avenues it spans across is truly a gift and each studio/online yoga program will treat that in their own special way.
I’ve seen huge celebrations with tons of flowers and incense and comfortable meditation pillows. I’ve seen online certifications with warm language centered around the program they’ve completed and a repost to LinkedIn on how they plan to share their studies and learnings. All in all, the way you celebrate this huge accomplishment deeply personal, but also part of a strong community. It is imperative to find a way to honor both as you set out into the world with your new insights and profound knowledge.
5 Things to Ask Yourself Before Enrolling in a 200 Hour YTT
1. How much time do I have to dedicate to being in school again?
It’s important to know your daily routine… even if you’re not a routine person. Having a good understanding of your schedule and your personal time management will help you decide where you can allot time for learning. While online yoga teacher training tends to be more flexible because you don’t have to include travel time, it’s still crucial to figure out where you can carve out the time.
Yoga students just starting their journey towards becoming a certified yoga instructor usually begin with a 200 hour training course. This is the baseline course and allows you to explore what time management might look like for you. After a 200 hour certification, you can build upon it and move to 300 and 500 hour.
Look into calculating when you’d like to be certified, then determine how many hours a week you can dedicate to practicing and learning. Organizing and planning out your yoga schedule and seeing how it fits with other aspects of your life (hours-wise) will make it easier to see how much time you realistically have to put towards enrolling in school again.
2. How much do yoga teacher trainings typically cost?
Enrolling in an online yoga teacher training course tends to be more cost-efficient. You don’t have the added fees that come with being in and commuting to a physical studio. Completing your yoga teacher training online also provides the added benefits of virtual learning materials (i.e. Zoom meetings, downloadable PDFs and collaborative documents online). Online yoga teacher trainings also offer promos and deals to attract students to committing to an online program versus a physical program.
You should commit to purchasing items necessary for the course if you don’t already have the basics. Here are the average costs of yoga items you may need for your teacher training course:
Yoga blocks: $10-$40
Yoga mats: $30-$100
Yoga blankets: $40-$60
Clothing & gear: $15-$200
Not all of these items are necessary; as long as you have stretchy, breathable clothes and a mat and blocks, I’d say you’re more than prepared for a 200 hour yoga teacher training program.
Yoga teacher trainings can be expensive, but why?
A lot goes into a fully baked yoga teacher training, and to put it simply: You need to pay the teachers in the training for their time and wisdom. The price of a yoga teacher training is usually dictated by the quality of the training and the overhead it costs to stack up a fire staff to teach you about each respective area they are an expert in.
Over the pandemic, yoga teacher trainings became popular online (hello, us!) and some of that accessibility has remained. Though not ideal if you’re really looking forward to hands on adjustments and physical assistance throughout your learnings, an online yoga teacher training still gives you all of the benefits of an in person training at a fraction of the cost (because the teachings are recorded).
Other costs that are factored into the training (online or in-person):
Physical handouts & items to track your work — Sometimes the school will gift you with a binder full of information. The binder will house important info and act as a calendar to move through the modules, annotating anything you find important.
Special workshops — You’ll have access to fellow teachers who the leader of the ytt thought were imperative to your learning and potential networking
General maintenance of the studio & access to props — The yoga studio becomes your home, and that home usually comes with yoga mats, bolsters, blocks and other items necessary to learning about the yoga asana practice
General maintenance of digital course materials — A lot of online yoga teacher training platforms will continue to improve their training material. They will assess what works well & what doesn’t and find ways to cater to the yogi student in the best ways possible.
3. Why do I want to become certified in yoga?
What inspired you to take this journey? A lot of people believe that a yoga certification is just simply something good to have – they have been passionate about yoga and see a certification as a way to engage deeper with the meaning of why they practice yoga. Other people are on their path towards owning their own studio. Whatever your reason is for enrolling, make sure that it comes with purpose.
A 200 hour yoga teacher training is the perfect place to start. Through a 200HR YTT, you can determine how far you want to take your yoga journey. Just like any other school, there is always more to learn. A yoga certification is always a good thing to have if your passion for yoga is something that will always be a part of your life.
4. What are the topics covered in most 200 hour yoga teacher training programs?
Practicing regularly will obviously enhance your flexibility, movements, flow, etc. But enrolling in a 200HR YTT will give you the educational aspects that will assist you in developing classes and deepening your understanding of the history of yoga. Most 200HR YTT include all of the basics:
Breathwork
The history of yoga
Basic yoga poses
Meditation
Anatomy
Sequencing
The 7 Chakras
5. Once I complete the training, can I teach yoga classes?
Yes. When you commit to a 200 hour yoga teacher training, you will be well on your way towards fulfilling most, if not all, of your yoga dreams. A 200 hour course is the perfect way to get serious about your yoga teacher certification goals and determine what types of materials and teachings would be best for your very own class.
How to Use a 200 Hour Yoga Certification
After completing your 200-hour certification, you can begin teaching in studios, gyms, or online. Many graduates also continue with advanced trainings to specialize or deepen their knowledge. Certification demonstrates your expertise and dedication, helping you build credibility as a yoga teacher and reach a wider audience.
The 200-hour standard was established to ensure teachers have a solid foundation before instructing students. Programs certified by Yoga Alliance maintain high-quality standards, emphasizing both traditional yoga knowledge and modern teaching methods. Today, 200 hours remains the benchmark for entry-level certification worldwide.
Completing a 200-hour YTT is transformative. You’ll emerge equipped with practical skills, theoretical knowledge, and the confidence to lead yoga classes. At YogaRenew, we provide the tools, mentorship, and support to help you succeed. Our program aligns with Yoga Alliance standards, allowing graduates to become Registered Yoga Teachers (RYT) and obtain certification recognized globally.
What brings anyone to do anything? Usually, general interest, right? Or is it that we seek fulfillment? Maybe it’s for the sheer fact that something random piqued our interest and it seemed attainable…
Usually when people decide to step into their 200 hour yoga teacher training, it’s by some random bit of fate — literally the right place at the right time.
Whatever your reason, here are the top three reasons (in our opinion):
Your learnings will translate off the mat & into your daily life
You’ll cultivate a healthy mind, body & soul.
The things you learn in a yoga teacher training course stretch beyond the mat and into everyday life. You’ll not only learn all the major poses, but you’ll also learns what it actually means to be living in the present moment (and how to be conscious of it).
Your learnings inside your training can span beyond just the physical practice, creating space for you to find peace within yourself (a feat that not too many feel comfortable coming to terms with). Some of these teachings may even spill onto the relationships you’ve cultivated in a healthy way; a more patient you can make for a more patient and peaceful circle of people around you.
It’s a great workout for your body and mind
On a basic level, yoga serves as an excellent form of exercise. A lot of times, this is what initially brings people to at least try yoga — they want to be more flexible, they want to touch their toes, they want to have more mobility in their shoulders to crush it on the tennis courts, etc.
One of the most transformative benefits of practicing yoga is the fact that it bridges the connection between the body and the mind, fluidly. You may have never thought of it this way before, but the breath is the one thing we do actively when we are awake and subconsciously when we are asleep. It is the one thing that we do both consciously and unconsciously and plays an integral role in the yoga practice.
You’ll make friends with people who also deeply love the yoga practice.
You’ll find a community of like-minded individuals
A 200 hour yoga certification can also lead to valuable personal and professional connections. Regardless of whether you’re looking for new friends or are interested in networking opportunities, yoga training is an excellent setting to form such connections. There are many tales of yogis who go on to make lifelong connections from their teacher trainings, remembering their teachers/mentors along the way and the knowledge they provided them with.
It’s hard to encapsulate the feeling and speak on behalf of everyone who embarks in their 200 hour journey, but this much we know is true: the experience is more delightful than it is painful and the enlightenment that we achieve brings us that much closer to existential bliss.
It might change your life entirely
A 200 hour yoga teacher training is the first step toward a journey inward. While you’ll meet some incredible people along the way, it is always for you. We always encourage yogis to do their research before deciding where to enroll in their YTT, and usually it tends to be at a studio they are loyal to. However, in recent years, it’s become increasingly popular to enroll in a yoga teacher training online. Both options will provide you with all the information necessary and any good online platform will offer the support, look and feel of an in-studio teacher training.
Here at YogaRenew, we adhered to the qualifications necessary to be a Registered Yoga School (RYS®) with Yoga Alliance. This means that if you choose to enroll in any of our trainings or courses, you will receive Yoga Alliance accreditation. Be mindful when deciding where to complete your yoga teacher training as this extra layer of accreditation can help speak to the validity of the information you’re learning and teaching.
Will I regret taking a yoga teacher training?
To put it simply: You’ll never regret taking a 200 hour yoga teacher training. We’ve had thousands of students all over the world, and some of them don’t even start the program until they’ve had it for a bit, but one commonality we find is that no one ever completes the studies and says, “Wow, I wish I never learned all of this quality information about yoga.”
Chances are, if you’re a dedicated practitioner, or even slightly interested in furthering your yoga practice, there will be at least something you will take away from enrolling in a training. The amount of information that is covered spans out far across the landscape of yoga, and you may even find that a lot of the material can assist other aspects of life. Whether it’s a deeper appreciation for meditation or a better understand of how your bones work and function in your body, a yoga teacher training will give you that insight. From there, you can choose what you do with that information.
I’ve completed my 200 hour YTT journey, now what?
The choice is yours! Either continue on to a 300 hour training to obtain your RYT 500 or take some time to ruminate in your learnings. You can look into specialized trainings in the areas that ignited something in you and sparked a specific interest, or you could let everything from your 200 hour marinate and let that be enough for your yogic journey.
If you are trying to become a teacher — look for places to teach! Having a 200 hour certification is a great way to get started leading classes. You’ve learned an immense amount about the practice, and there are so many veins within the “yoga umbrella” that are sure to find something that resonates. Overall, let yourself be proud of your accomplishment—you’ve accumulated 200 great hours of one of the world’s most ancient studies! That is something to be happy with.
Finding the right yoga teacher training can be quite a cumbersome task. Be sure to do your research and make sure the school has everything you are looking for and you feel comfortable with the curriculum. Happy practicing!
There’s a lot that goes into deciding where and how to complete your first 200 hour yoga teacher training. If you’ve been thinking about it for a while, there’s probably something hindering or encouraging your decision. Perhaps you’re waiting for a sign, or maybe the timing doesn’t feel quite right — whatever the case, we are going to try and convince you that our 200 hour online yoga teacher training program is perfect for you.
Let’s take a look at some of the reasons you should do your 200 hour yoga teacher training with YogaRenew!
Trustworthy, Credentialed & Experienced
YogaRenew has been leading online yoga teacher training since 2018, and our instructors have been leading trainings for much longer than that. We’ve had students from over 170 countries move through our courses with over 10,000 5 star reviews and tons of testimonials available online. There are countless graduates who have gone on to teach, open studios and build businesses after completing our certification.
Those looking to register continuing education credits with AFAA or NASM are able to do so through our partnership with those organizations as well.
Live Access & Feedback
One of the most important considerations in choosing a yoga teacher training is feedback. Most trainings will offer a weekly call, or sometimes even monthly calls. Students of our 200 hour certification gain access to 30 live calls every single week.Far and above any online yoga teacher training we’ve ever seen.
Our live calls give students an opportunity to ask questions, gain feedback and connect directly with our instructors and wider community. Yoga Alliance requires 30 hours of live interaction in order to register as a RYT-200. Anybody looking to register with Yoga Alliance should put serious consideration into this. So if you’re attending a training that has only 1 or 2 calls a week you’ll be in the course for quite a while. And that’s assuming those calls are at a time your schedule allows you to attend.
Furthermore, many trainings have one or two people leading the entire course acting as a jack of all trades. With YogaRenew, you’ll learn anatomy from experts in anatomy, philosophy from experts in philosophy, business from business leaders and so on.
Every single student receives personalized feedback prior to graduating as well. Oh, and did we mention that you gain lifetime access to all those live calls too?!
Quality Resources
We decided early on that we were going to provide a ton of additional resources for our students. These aren’t just supplements for our training curriculum – it goes above and beyond what you’d expect to see in a 200 hour course. In fact, we have over 100 hours of supplemental video content students can take advantage of if you’re looking to dig deeper into certain topics or areas of interest. We also have a tremendous set of eBooks, business templates, class themes, sequences, flash cards and other resources you can use in your journey and as an instructor after graduating.
Inviting & Responsive Community
A yoga teacher training is a transformational experience, but you don’t have to go at it alone! Outside of the support from our instructors, you’ll also gain access to our incredible community. With students and graduates from over 170 countries, our community is an active, supportive and engaging space. After enrolling, you’ll gain full access to connect with others on this shared journey which makes all the difference. The Renew Crew is an absolute treasure and we can’t wait to see you there!
Flexibility & Accessibility
No, we don’t mean flexibility as in the yoga asanas — we’re talking about flexibility being able to access the course materials whenever, however. All of the materials provided throughout the duration of the trainings are completely downloadable and yours for a lifetime; so you can return to them if you’ve taken a slight pause or need a little extra time in between your studies.
We try to make our courses as accessible as possible and are looking into enhancing our offerings so that they are suitable for a wider demographic. We are also looking into creating courses that are more ADA compliant. It’s important to us that anyone and everyone feels like they can have easy access to good, quality yoga — digitally and in person.
You’re Learning from the Best!
In a 200 hour yoga teacher training, you are reliant on the quality of the information being given and the teachers that are providing it. All throughout our courses, you’ll meet friendly, experienced yoga teachers that are the experts in their crafts. If you choose to enroll in our 200 hour yoga teacher training, most of your time will be with Kate and Patrick, but beyond that, our specialized trainings invite you to meet a plethora of new teachers who have such deep, extensive knowledge in their specific lane of yoga.
Here are a few highlights of teachers in our other courses:
Julie takes you on a journey in every one of her tales of ancient yogic philosophy. Her captivating use of story telling helps make the Yoga Philosophy Online Course both digestible and fun.
Mélie Purdon is our resident experienced prenatal yoga teacher both online and at our headquarters. You can gain access to Mélie’s elite Prenatal Yoga Teacher Training both virtually and in-person as it can be purchased as a hybrid course! This means you’ll have opportunities to learn with her at our HQ in Hoboken, NJ.
Lisa Bermudez has facilitated all of our Ayurveda trainings and continues to host free challenges through us on YouTube to help get you introduced and acclimated to the sister science of yoga.
Trevor Vaughan and Julie both lead the kids yoga teacher training where you can become certified to bring the gift of yoga into classrooms and help bring on the next generation of mindful youths!
One major benefit of enrolling in our 200 hour yoga teacher training is YogaRenew’s signature sequencing teaching method. This simple outline gives you the template you need to create classes that keep students coming back! If you’re not planning on becoming a teacher, the way you’ll learn sequencing in this 200 hour training will greatly benefit how you take notice of the benefits of yoga asana.
At YogaRenew, each class is taught towards an apex (peak pose) and the offers a wind down and full Savasana. The beginning of the class is known as puttering (or the warm up), then the class typically follows the structure below. Once you understand how it all comes together, you can plug and play your poses in a class to teach towards a peak pose. This takes the stress out of teaching and can teach you so many new things of how you understand even your personal practice.
During the delicate and uncertain times of COVID-19 when we were all mandated to stay inside, the rise of online learnings took off. Finding ways to workout and learn through YouTube became increasingly popular and people took to the internet to immerse themselves in a digital world that felt accessible.
Fast-forward to 2025 and people are still chronically online. The ease of having access to a training, digitally, appeals to a lot of people. The cost of producing these trainings is also much lower so the product can be circulated at a more affordable and attainable rate.
Online trainings are great for people who wish to connect virtually instead of attending lectures or teachings in person. People also like the added convenience of weaving their training into their already well established schedule. For some, online trainings can be a great way to grow a community and foster a real-life school environment with the added benefit of accessing it from anywhere in the world.
YogaRenew has a plethora of online yoga teacher trainings, including the initial 200 hour yoga teacher training, where you can choose which facet of yoga you’d like to specialize in. We also offer various online workshops and have a full YouTube channel that displays snippets of our courses, all of which are also available to our newly launched YogaRenew app.
Here are some of our most popular online trainings:
We’ve had great success and engagement on our YouTube channel where we’ve offered yoga teacher tips, fun challenges, and invigorating and restful classes so we just felt like it was time…
Get immersed and take your yoga to the next level with the YogaRenew App. You’ll see the same friendly faces and quality learnings from all our online yoga teacher training courses. From there, you can build your own stacked class playlists and find courses that will help you float up into handstand ~ there’s a little bit of something for everyone on the app.
*Available to be downloaded via the Apple and Google Play store – search: YogaRenew.
