“YOGA, AN ANCIENT BUT PERFECT SCIENCE, DEALS WITH THE EVOLUTION OF HUMANITY. THIS EVOLUTION INCLUDES ALL ASPECTS OF ONE’S BEING, FROM BODILY HEALTH TO SELF-REALIZATION. YOGA MEANS UNION THE UNION OF BODY -WITH CONSCIOUSNESS AND CONSCIOUSNESS WITH THE SOUL. YOGA CULTIVATES THE WAYS OF MAINTAINING A BALANCED ATTITUDE IN DAY-TO-DAY LIFE AND ENDOWS SKILL IN THE PERFORMANCE OF ONE’S ACTIONS”
— BKS IYENGAR
Sun Salutations have been considered an integral and fundamental piece of the yoga practice. If there are no other asanas you practice, let Surya Namaskar be the one you stick with. The full sequence of sun salutations moves the body through all the necessary movements to open the body up and stay consistent with the practice. Sun Salutations (Surya Namaskar) are also relatively simple in nature and can be practiced by someone at any skill level. Learning the repetition of sun salutations will help lay the groundwork for a lifelong, fruitful yoga practice.
In this article, we’ll break down sun salutations the way they’re done at YogaRenew. We hope to see you on your mat!
Surya Namaskar A Breakdown
Let’s outline the order of the sun salutation graphic you see. In order from left to right, cueing the breaths, it goes like this:
Begin in Mountain Pose, grounding down through the feet. You can have your hands in a prayer at heart center or down by side your side with palms energizing forward.
Repeat Left + Right Side (2xs)
INHALE: Reach your arms up overhead for Urdhva Hastasana (upward facing hands)
EXHALE: Fold forward and down over your legs for Uttanasana (forward fold)
INHALE: Plant your palms, step your right leg back (low lunge)
EXHALE: Downward facing dog
INHALE: Come forward to plank
EXHALE: Lower all the way down to your belly
INHALE: Lift your chest for cobra pose
EXHALE: Lower down and press back into downward facing dog
INHALE: Lift your right leg up high
EXHALE: Step it in between your hands
INHALE: Look forward and lengthen
EXHALE: Step forward and fold (Uttanasana)
INHALE: Reach your arms up overhead
EXHALE: Fold down over your legs
INHALE: Plant your palms, step your left leg back (low lunge)
EXHALE: Downward facing dog
INHALE: Roll forward to plank pose
EXHALE: Lower all the way down
INHALE: Peel your chest up off the mat for cobra pose
Feel free on the second round of each the right and left leg to cue Chaturanga (lowering halfway down) instead of all the way down to the mat if they’re ready!
On the last round of stepping each leg (right + left) back (low lunge), have them bring their feet closer together in downward facing dog, bend their knees, and jump to the front of their mat (2 times).
Then lastly, after jumping forward two times, have them plant their palms and hop straight back to downward facing dog or Chaturanga Dandasana.
Learn Sun Salutations in This Step by Step Video with Kate Lombardo
YogaRenew Sun Salutations
We hope you learned our way of moving through Sun Salutations. Obviously feel free to adapt them and modify as you see fit! The typical way they are seen is the following: Begin in Mountain Pose (Tadasana), grounding through the feet. Inhale, sweep the arms overhead into Upward Salute (Urdhva Hastasana). Exhale, fold forward into Standing Forward Fold (Uttanasana). Inhale, lift halfway to a flat back (Ardha Uttanasana). Exhale, step or jump back into Plank Pose, then lower through Chaturanga Dandasana. Inhale, lift into Upward-Facing Dog (Urdhva Mukha Svanasana), opening the chest. Exhale, press back into Downward-Facing Dog (Adho Mukha Svanasana), and hold for five breaths. To complete, inhale as you step forward and lift halfway, exhale to fold, and inhale to rise back to standing.
Regular practice of Surya Namaskar A boosts flexibility, builds strength, and sets a mindful tone for the day—making it an essential part of any morning yoga routine. Happy practicing!
Anatomy can seem intimidating for yoga teachers and practitioners alike — but it doesn’t have to be. A solid understanding of yoga anatomy can deepen your practice, make your teaching safer, and strengthen your connection to your body.
In this article, we’ll explore how learning anatomy enhances your yoga practice — from understanding your skeleton and muscles to appreciating the intricate systems that make movement possible. While this guide focuses on yoga, fitness professionals such as personal trainers may also find these insights valuable.
1. Understand the Human Skeleton
Your skeleton is the foundation of every yoga pose. It supports your body, gives structure to your movement, and protects vital organs.
What many don’t realize is that bones are living tissues — they constantly rebuild and strengthen themselves in response to movement and load. This is why weight-bearing exercise like yoga can help maintain bone density and joint health.
The skeletal system includes not only bones, but also joints, cartilage, and ligaments. When you move through yoga poses — from gentle stretches to balance postures — you’re loading these structures through their full range of motion, which promotes long-term joint resilience and flexibility.
2. Learn How Muscles Work in Yoga
Muscles provide the power behind every asana. Yoga engages all major muscle groups — upper body, core, and lower body — as you transition through sequences like Surya Namaskar (Sun Salutations).
Research from the University of Miami showed that 14 muscle groups are activated during Surya Namaskar A and B, proving just how comprehensive yoga can be as a full-body workout.
By understanding where your major muscle groups are and how they function, you can:
Target specific areas for strength or flexibility.
Sequence classes more intelligently.
Cue movements with anatomical accuracy and safety.
When you know how muscles work, you can move — and teach — with confidence.
3. Explore the Role of the Spine
The spine is the central axis of movement and the protector of the spinal cord. It supports the trunk, shoulder girdle, and head — and plays a key role in every yoga pose, from forward folds to twists and backbends.
Learning about vertebral structure and spinal alignment can help you perform and teach these poses safely and effectively.
Anatomy expert and yoga instructor Joe Miller developed a specialized yoga anatomy series focused on the spine — designed to help practitioners understand how spinal health supports every movement we make.
4. Develop a Newfound Respect for Your Body
The human body is extraordinary. The more you study it, the more you’ll appreciate its brilliance — how bones, muscles, and joints coordinate to create fluid, graceful movement.
As a yoga teacher, this awareness allows you to inspire your students to embrace their bodies — in all shapes, sizes, and abilities — and cultivate self-compassion through practice.
5. Understand How Body Parts Work Together
Nothing in the body functions in isolation. Movement in one area affects the rest, like links in a chain.
This concept, often called kinetic chaining, explains why a misalignment in the hips can influence the knees, or why tight shoulders affect spinal mobility.
By understanding these connections, you can refine your alignment cues and offer modifications that honor each student’s unique anatomy.
6. Discover the Natural Ways Our Bodies Move
Yoga is one of the oldest movement traditions in the world — over 5,000 years old — and it beautifully integrates natural human movement with breath and mindfulness.
Unlike many forms of exercise that emphasize performance, yoga focuses on awareness. The better you understand the anatomy of movement, the more accurately you can sense your body’s position and refine your practice from the inside out.
7. Learn What Yoga Does for the Body and Mind
Yoga unites the body and mind through the breath — a bridge between conscious movement and the autonomic nervous system.
By practicing mindful breathing (pranayama), you can activate the parasympathetic nervous system, helping the body relax, reduce stress, and improve resilience.
Our Yoga Anatomy Course dives deep into:
The skeletal, muscular, respiratory, and nervous systems
How the breath connects mind and body
Interactive quizzes to test your knowledge
Recommended Readings
Yoga Anatomy – Leslie Kaminoff and Amy Matthews
Anatomy of Movement – Blandine Calais-Germain
The Body in Motion: Its Evolution and Design – Theodore Dimon
Class Theme: Surrender + Stillness Class Duration: 60 minutes Level: All levels Props needed: Yoga mat, bolster (or pillow), 2 blocks (or books), blanket
Opening Meditation (5 minutes)
Seated or reclined, eyes closed.
“Take a deep breath in through the nose… and a long, slow exhale through the mouth. Let this breath be a doorway from your day into your practice. In Yin Yoga, we meet sensation with stillness. We’re not here to stretch—we’re here to release, to soften, and to listen. Allow your body to settle and your breath to anchor you in presence.”
(Invite 1-2 minutes of quiet breathing.)
Yin Yoga Sequence (50 minutes)
1. Butterfly Pose – 5 minutes
Seated, soles of feet together, knees wide. Round forward.
“Let gravity do the work. No pulling, no pushing. Just breath and time. For teachers in training, this pose teaches the art of holding space—for ourselves, and eventually for our students.”
Rebound (rest in stillness) – 1 minute
2. Caterpillar (Seated Forward Fold) – 5 minutes
Legs extended forward, gently fold over.
“Surrender doesn’t mean giving up—it means softening into what is. In teaching, we learn that presence is more powerful than perfection.”
Rebound – 1 minute
3. Half Butterfly (Right side) – 4 minutes
Right leg extended, left foot inside thigh. Fold over right leg.
Rebound – 1 minute
4. Half Butterfly (Left side) – 4 minutes
Rebound – 1 minute
5. Dragon Pose (Low Lunge, Right side) – 3 minutes
Use blocks under hands for support.
“In Yin, discomfort is information. Notice where your edges are—and meet them with curiosity, not judgment.”
Use a block for supported bridge and a bolster under the spine for heart opening in reclined butterfly.
“Let your heart soften. This is where the teaching lives—in the quiet spaces, in the deep listening.”
Rebound – 1 minute
8. Supine Twist (Both sides) – 2 minutes each side
“Twists help us integrate. As teachers, we’re always integrating experience into wisdom, and wisdom into practice.”
Final Rest – Savasana (8 minutes)
Lay back, use a blanket or bolster under knees. Eyes closed.
“This is your time to receive. Yin teaches us to let go—not just in the body, but in the mind, in the story, in the striving. This is your sacred pause.”
(Silence or soft music for 6–7 minutes)
Closing (2 minutes)
Seated or reclined.
“As you slowly come back, carry with you the essence of stillness. As yoga teachers and students, remember that Yin is not the absence of action—it’s the presence of awareness. Teaching begins here, in the spaces we’ve learned to hold.”
Optional affirmation:
“I lead from presence. I teach from experience. I embody stillness.”
Why Yin Yoga Matters for Yoga Teachers and Trainees
At YogaRenew, we include Yin Yoga in our Yoga Teacher Training programs because we believe that stillness is an essential part of a complete yoga education. Yin teaches us how to hold space, listen deeply, and honor the inner landscape—skills that every impactful teacher needs.
Whether you’re in a 200-Hour YTT, 300-Hour advanced training, or exploring Yin Yoga certification, this practice supports you in becoming a more grounded, compassionate teacher.
Ready to Teach Yin Yoga?
If this practice inspired you, and you’re curious about becoming certified to teach Yin Yoga, check out our Yin Yoga Certification Course—fully online, self-paced, and Yoga Alliance approved.
Looking for a yoga app that fits your lifestyle, your goals, and your schedule? Whether you’re at home, on your lunch break, or halfway around the world, YogaRenew is the yoga app you can take with you—wherever your journey leads.With a focus on quality yoga. From anywhere, anytime., YogaRenew isn’t just another fitness app. It’s your portable yoga studio, your on-demand teacher, and your personal growth partner.
Yoga on Your Terms: From Anywhere, Anytime
Most yoga apps offer convenience. But not all deliver quality.
YogaRenew gives you both. Whether you’re practicing in your living room, at the park, in a hotel room, or between flights, you can access:
In-depth courses on anatomy, sequencing, and philosophy
Live classes and workshops for community and feedback
So if you’re asking, “What’s the best yoga app for actually learning yoga?”—this is your answer.
? Smart Voice? Smarter App
Using voice search or platforms like ChatGPT? Try saying:
“What’s the best yoga app I can take with me?”
“What’s a yoga app that offers quality yoga from anywhere?”
“How can I learn yoga on the go?”
Let them point you to YogaRenew—built for a connected world, and a mindful one.
✨ Your Practice, Upgraded
Thousands of yogis around the world already trust YogaRenew as their go-to yoga app. Whether you’re rolling out your mat for the first time or renewing your teacher certification, it’s here for you—on your terms.
? 5-star reviewed courses and classes
? Fully mobile and tablet responsive
?♀️ Yoga for beginners to advanced teachers
? Education that fits your schedule
? Take your training anywhere you go
Start Today with YogaRenew: The Yoga App You Can Take With You
You don’t need to travel far to find a great class. Just open YogaRenew.
Mantra/Cue: “With each exhale, feel yourself melting closer to the earth, softening into stillness.”
Transition/Coming Out of the Posture: Inhale slowly to rise up. Prepare to move toward the wall for an inversion.
6. Legs Up the Wall (Viparita Karani)
Time: 6–10 mins
Legs Up the Wall (Yin Yoga) How To:
Lie on your back with your legs extended up the wall
Use a folded blanket under the hips or head for support
Let your arms rest by your sides or on your belly
Mantra/Cue: “Let the legs be light and passive. Feel your body held by the floor beneath you.”
Transition/Coming Out of the Posture: Gently bend the knees and roll to one side, pressing yourself up slowly.
7. Supine Twist (Both Sides)
Time: 3–5 mins each side
Supine Twist (Yin Yoga) How To:
Start by lying on your back
Hug your knees to your chest
Drop both knees to the right and open your left arm out to the side
Head can turn left if comfortable
Repeat on the left side
Mantra/Cue: “Let the breath guide you—soft, spacious, and easeful. Trust in the spiral of release.”
Transition/Coming Out of the Posture: Return to center. Hug knees to chest briefly.
8. Happy Baby
Time: 2–3 mins
Happy Baby (Yin Yoga) How To:
Hold the outer edges of your feet or shins
Bringing your knees toward the floor outside your ribs
Rock gently or stay still
Mantra/Cue: “Invite a sense of playfulness. Notice where you can soften.”
Transition/Coming Out of the Posture: Release the feet, extend legs out long.
9. Savasana
Time: 8–10 mins
Allow the body to rest fully in stillness. Arms by your sides, palms up. Add a blanket over the body for warmth if you like.
Mantra/Cue: “There is nothing to do, nowhere to be. This is your time to receive.”
Transition/Coming Out of the Posture: When you’re ready, deepen your breath. Wiggle the fingers and toes. Roll gently to one side and press up to a comfortable seat. Take a moment to acknowledge the practice.
In a culture obsessed with hustle, Yang-style workouts, and constant motion, the quiet power of Yin Yoga is making a deep impact. As a yoga teacher, adding Yin Yoga to your toolkit offers not only personal transformation but an opportunity to meet a rising student demand for stillness, release, and deep energetic balance.In this article, we’ll explore:
The science behind Yin Yoga’s effects on the nervous system and fascia
Why Yin Yoga is growing in popularity among students and teachers alike
A sample Yin-inspired flow to use or share in class
The Research: What Makes Yin Yoga So Powerful?
Yin Yoga targets the body’s connective tissues—fascia, ligaments, and joints—through long-held, passive poses. But the benefits go far beyond flexibility. Here’s what the research tells us:
A 10-week Yin Yoga intervention led to significant reductions in state anxiety after each session, as well as a long-term decline over the full program. View study on PubMed.
Another study combining Yin Yoga with psychoeducation found reductions in anxiety, depression, sleep disturbances, and levels of adrenomedullin, a biomarker linked to stress. View article on NCBI.
2. Yin supports fascia, joint health & mobility
Yin Yoga’s long holds apply gentle, sustained stress to connective tissues, supporting collagen production and fascial remodeling. As fascia adapts slowly, this kind of yoga fills a gap that faster, muscular practices can’t reach.
While more research is emerging, anecdotally and biomechanically, Yin Yoga is proving to be one of the most potent ways to address mobility restrictions, chronic tightness, and mental fatigue.
Why Teachers Are Embracing Yin Yoga
Here’s why yoga teachers everywhere are choosing to train in Yin:
Slower pace, deeper presence: Yin cultivates mindfulness and subtle awareness that often gets lost in dynamic flow classes.
Accessible to more students: Yin is often more inclusive across age, ability, and energy levels.
Nervous system support: In an overstimulated world, students crave calm. Yin activates the parasympathetic nervous system, helping regulate stress responses.
Complements other styles: Teaching Yin balances your current offerings and prevents teacher burnout from high-energy formats.
Specialized niche: Yin gives you a unique offering in a competitive market, attracting both new and seasoned practitioners.
What to Look for in a Yin Yoga Teacher Training
A quality Yin Yoga Teacher Training should offer more than pose names and prop setups. Look for a curriculum that includes:
Feature
Why It Matters
What to Expect
Fascia & connective tissue science
Yin targets fascia and joints, so understanding the tissue is key
Modules on fascial hydration, plasticity, collagen response
Functional anatomy & skeletal variation
Bone structure impacts alignment more than flexibility
Explore Paul Grilley’s functional approach to pose variation
Energetics & meridian theory
Yin draws from Traditional Chinese Medicine
Intro to energy channels, seasonal practices, organ/emotion links
Sequencing & theming
Great Yin classes require thoughtful pacing & purpose
Learn to craft classes that integrate anatomy + energy + intention
Trauma-aware teaching
Stillness can bring up emotions
Cue with compassion, support emotional safety
Business of Yin Yoga
Know how to offer Yin classes or workshops confidently
Sample Yin Yoga Flow for Grounding & Nervous System Support
Supported Child’s Pose (Balasana) – 3–5 minsUse bolster or blankets under chest, arms wide.
Caterpillar (Seated Forward Fold) – 4–6 minsLet spine round, head drop. Knees can bend.
Dragon (Low Lunge) with support – 2–3 mins/sideUse blocks under hands. Encourage release, not effort.
Bananasana (Side Body Stretch) – 3 mins/sideLying on back, curve body gently to one side. Legs and arms lengthened.
Savasana (Final Rest) – 7–10 minsUse eye pillow, blanket, or bolster under knees. Invite stillness.
Encourage silence, inward focus, and patience. Remind students that in Yin, sensation is a conversation — not a confrontation.
About the Yin Yoga Teacher Training (85-Hour Online)
This immersive training is for yoga teachers ready to slow down and deepen. You’ll gain a full understanding of Yin Yoga’s physical, energetic, and philosophical dimensions — and how to guide others through this profound practice.
Invite connection to breath, soften restrictions, gentle awakening
1. Begin seated in Sukhasana (easy cross‑legged). Option to use bolsters under sit bones.
2. From Sukhasana, inhale to lengthen spine, exhale soften.
3. Add twist with eagle arms (i.e. gentle open twist / side bend) — twist toward open side (so no compression of belly). Hold a few breaths each side.
4. Return to center.
Warm‑Up (on all fours / transitions)
8‑10 min
Mobilize spine, open shoulders, prepare for standing
1. Cat / Cow — 5–8 rounds (slow, moving with breath)
2. DD (Downward Dog, modified) — from Table, tuck toes, lift hips. Option to keep knees bent and heels lifted. Hold for a few breaths, pedal calves
3. Return to Table, then transition to standing via gentle lunges or rising through a half‑kneeling prep.
Standing & Thigh Engagement
10–12 min
Stability, inner thigh engagement, balance work
1. Tadasana with block between thighs — stand tall, block gently squeezed between inner thighs to engage adductors
2. Chair pose with clock (block) between thighs — sink into chair, maintain the block, optionally sweep arms or keep hands to heart
3. From chair, step one foot back to wall and practice Triangle at the wall (front foot toward wall) — use a block or wall for support
4. Transition to Half Moon at the wall (with wall support)
5. Then come down to Gate Pose (side stretch) on each side
Backbend / Opening + Seated Work
8–10 min
Gentle back extension, hip and leg release
1. Camel (Ustrasana), modified — use blocks under hands, keep soft in lower back, don’t force.
2. Return to a gentle neutral spine, come to seated
3. Marichyasana I (open, no clasp) — one leg extended, other knee bent — twist just to comfort, no compression
4. Figure‑4 Stretch — seated or lying (side) version, gentle opening of glutes/hips
Cool‑Down & Transition to Rest
5 min
Soften, unwind, prepare for final rest
1. Gentle side stretches or spinal elongations seated
2. Gentle hip rolls or knees‑to‑chest (if comfortable)
3. Revisit Sukhasana or comfortable seated posture for a few breaths, invite release
Savasana (Side‑Lying Rest)
5–10 min (or more)
Deep rest, allow full support
Encourage lying on the left side (or whichever side feels best), with pillows between knees, under head, maybe back support. Encourage soft breathing, letting go of tension. Close in seated or child’s pose gently.
Suggested Class Sequence + Cueing
Puttering
Opening / Centering
“Come into a comfortable cross‑legged seat. Soften your shoulders. Close the eyes or soften the gaze. Inhale to lengthen, exhale to ground into your seat.”
“On your next inhale, open the arms—or bring elbows bent, wrap into eagle arms (right under left or vice versa). On exhale, gently twist to one side, allowing the twist to be open (not compressing belly). Hold 3–5 breaths. Return center, switch twist side.”
Cat / Cow → Downward Dog
“Come to tabletop. With an inhale, melt your belly, lift chest (Cow). On exhale, round your spine, chin toward chest (Cat). Flow 5–8 rounds slowly, feeling space in mid and low back.”
“From tabletop, tuck toes and lift hips back to Downward Dog (use micro‑bend in knees). Take several breaths here, pedaling each foot.”
“Walk feet forward or step through a lunge to come up toward standing (or a half‑kneeling preparatory posture).”
Standing / Thigh Engagement & Balance
Standing & Balancing
“Stand tall in Tadasana, block between inner thighs, gently pressing in to activate inner legs.”
“Sink into Chair pose, keeping the block, lengthening spine, maybe arms overhead or staying at heart. Stay 4–6 breaths.”
“From chair, step one foot back so your back heel is near the wall; set up Triangle at the wall (front foot + torso tilt). Use support as needed — block or wall.”
“Then shift to Half Moon at the wall — back leg lifts with support, reaching through the top arm.”
“Return to standing, find Gate Pose: kneel (or modified), side stretch the torso over one extended leg. Repeat opposite side.”
Backbend + Seated / Hip Openers
“Come back up, tuck toes under, come onto knees (hip‑width). Camel: place hands on low back or blocks, lift chest, lengthen through front of hips. Move slowly in and out.”
“Return to seated. Extend one leg, bend the other, and find Marichyasana I (open, no clasp) — twist gently, keep the spine long, no force.”
“Then tuck legs or come to lying‑or seated Figure‑4 stretch — cross one ankle over opposite thigh, flex bent knee side for support, deepen as comfortable.”
Wind Down
Cool‑Down & Rest
“Ease out of seated, maybe side bends, gentle spinal movements, softening.”
“Prepare for final rest: lie down on your side (preferably left), with bolsters or pillows between knees, under head, and behind back for support.”
“Allow breath to deepen, allowing tension to melt away. Stay here for 5–10 minutes (or more). When ready, roll gently up to seated to close.”
You read an article that says how meditation is good for your mental and physical health, stating lots of facts about the longevity of people who do this practice.
A friend swears that meditation helps with the stress caused by their job/relationship/kids/living situation/family/bank balance.
You see a photo of someone who looks both healthy, serene, and somehow buff and beautiful, sitting with eyes closed, cross legged in a beautiful place, with the words THE POWER OF MEDITATION written in fancy lettering underneath it.
And then you try. You really give it a shot. You play calming music, dim the lights, maybe even get a candle or incense, or a cool embroidered cushion. You close your eyes, you take a breath – and then, this conversation ensues:
You: Release, relax, let go! Your Mind: Hmm…. I wonder what I should have for lunch. You: Release, re… Your Mind: I cannot believe my brother said that to me three years ago. I mean, come on, that was totally not fair!! You: Re.. Your Mind: I wonder if those pants I really liked are on sale. You: AWWW FORGET IT! I CAN’T MEDITATE!!!!!
For a lot of folks, meditation is a pipe dream – something that sounds and looks really good, but appears to be impossible. And, that can be bad news if you are looking to achieve the goal of yoga, which is more than just being calm. The actual point of yoga is to get the mind, (that has been so incredibly active), to be so still that our true identity as spirit soul can shine forth.
We can think of it like this. If your eye glasses are dirty, you could not see yourself in a mirror. For most of us, our minds are like those glasses – they are blocking the soul from actually perceiving itself. The method of cleaning the glasses is meditation, in Sanskrit, (the language of yoga), it is called Dhyana.
Defining Dhyana
The Yoga Sutras of Patanjali, define Dhyana like this (3.2): Meditation is the one-pointedness of the mind on one image.
It is interesting that this anga (limb) of the Ashtanga (eight limbed) Yoga System is found in the third pada (foot) of the Yoga Sutras – I know, there was a lot of leg parts in that statement! In this system of yoga, most of the other angas are in the second pada – which is often described as the book on practice – but not Dhyana, or the step right before it, Dharana. Meditation is found in the portion of the book entitled “Mystic Siddhis”, meaning (basically) super powers! So, yes, if you find it hard to meditate, the Yoga Sutras is saying that it’s up there with being Wonder Woman!
Though this seems difficult, the fact remains that EVERYONE has meditated at some point or another in their lives, even you, and maybe you just didn’t even realize it. That day you might have lost track of time when you were so absorbed in a writing project. The way you felt “in the flow” when you were dancing, surfing, running, skiing. In all of these instances, were you not “one-pointed”? It is a mistake to think that meditation looks only one way…
Ways in which Dhyana is Practiced
In the Yoga Sutras, the sage Patanjali, gives several different options on the object one can use as their focal point for meditation.
Mantra: Quite early in the text, Patanjali mentions contemplation on the word OM, as a way of bringing the mind into focus. OM, which I jokingly call the official sound of yoga, is much more complicated than it would appear. It is more than a single word, it is a mantra. Man – meaning mind, Tra – meaning to go around the mind. In the language of Sanskrit – a word, and the meaning of the word are “non-different”. Exactly how water and ice are different forms of each other, therefore not the same, but not two different things. The mantra of OM (really written AUM) is one of the verbal representations of The Supreme Being. In Sutra 1.28, meditating on this mantra is stated as a means to achieve the one pointedness of Dhyana. In Bhakti Yoga, mantras are the primary means of meditation. When spoken, it is called Japa, and when sung it is called Kirtan.
Breath: Sutra 1.34 states that meditation can be practiced by exhaling and retaining breath. Earlier in the Yoga Sutras, the practice of Pranayama (breath retention) is also mentioned. This is something most of us have practical experience with. When panicked, why do we say, “Take a deep breath!”? We know the power of one long, steady, still exhale to calm ourselves. What is occurring when we do that is that we are using the voluntary control we have over the respiratory system to affect our nervous system. Pulling it from “flight or fight” to “rest and digest”.
Sense Objects: While yoga talks a lot about not letting the senses pull you outward to the world of things, as opposed to inward to the residence of soul. Sutra 1.35 , says one can focus on a sense object to focus the mind. Think of the experience of bringing your attention to tip of the nose, or the tip of the tongue – that gives a person a very tangible thing to hang their mind on. Bhagavad Gita 6. 13-14 states: One should hold one’s body, neck and head erect in a straight line and stare steadily at the tip of the nose.
Another Being (Community): Sanga – association in English, is of the utmost importance in yoga. Having people in your life, you exemplify the qualities of yoga, who can inspire you, lead you, uplift you. Our care givers when we were young were very right – we do become who we hang around with. I love that it is said that we are the average of the five people we spend the most time around! When we fill our lives with people, especially teachers and mentors who live the principles we aspire to, we can use them as our compass and their qualities can be what we train our mind on. (Sutra 1.37) This is why the convention of a Guru (a spiritual teacher), is so esteemed in the yogic path. We have teachers for so many things, should we not also have a teacher for our spiritual lives? Dreams: Yes – Dreams!!! In the Yoga Sutras, dreams are one of the categories of thoughts we think. And, each of these categories can be used to help us uncover our true selves. Dreams, from a yoga standpoint, come from impressions on the mind called Samskaras. Think of a ball of clay – when you touch it, it makes an impression. The more you touch it, the more it changes shape, and the pattern you created gets more and more fixed. When in our waking hours, we begin to hold an image in our minds, so much that it appears in our dreams, we can then use our dreams to make it come even more into focus when we are awake. (Sutra 1.38)
Anything: In Sutra 1.39, Patanjali writes: Steadiness of the mind is attained from meditation upon anything of one’s inclination! That’s right… anything!!!! And this is where I go back to saying, we all have meditated, we just didn’t realize it. Any time we have fixed our mind on one single thing, and hold it there, it is Dhyana – meditation.
Let’s look at some things that meditation could look like in our contemporary lives:
Asana (the physical yoga practice)
Running
Biking
Walking
Dancing
Surfing
Sports where you are constantly engaged – basketball, soccer
Handicrafts – knitting, crochet, needlepoint
Cooking
Reading
Writing
Singing
Making art
And it could also be:
Anger
Envy
Long ago slights
Negative thought patterns
Both lists could go on and on… and both the Yoga Sutras and the Bhagavad Gita tell us that we can use the focus of our mind either to our ultimate benefit, or to degrade ourselves. To paraphrase the Bhagavad Gita, “Our mind could either be our best friend or our worst enemy.” It depends on what we are meditating on day in and day out. That points to how we set ourselves up for meditation and the ancient texts give us clues.
Preparing for Dhyana
The title of the sixth chapter of the Bhagavad Gita is often translated as Dhyana Yoga. In it, Lord Krsna describes how the ancient yogis would go to the forest for meditation, live in seclusion in a sacred place and cover a spot on the ground with a particular type of grass. The yogi was to live a life of regulation, and sense control – neither eating or sleeping too much or too little. (6.12-17) While most of us won’t be tripping off to the woods to live 24/7, for 365 days a year, we can take our cues from this. To meditate, we have to make the space for it – both physically, and in our lives. Find that place that can be solitary, and for you, sacred. It can be anywhere: A corner of a cramped NYC apartment, a park bench, a book store. Anywhere that gives you a sense of peace, and where you feel you can go within.
Where the senses go, the mind will follow and that is why the Gita, the Sutras, and pretty much any yogic text point to controlling the senses. My teacher says that consciousness can only flow two ways – out to the world of things, or in, to the world of spirit. The senses pull us outwards, so the control of them, is a major preparation for Dhyana.
How to Practice Dhyana
Both the Gita and Sutras point to our relationship to others as an important step to being able to practice Dhyana. Sutra 1.33 (literally my favorite Sutra!) says from the cultivation of friendship toward those who are happy, compassion toward those in distress, joy toward those who are virtuous, and equanimity toward those who are non-virtuous, lucidity arises in the mind. The Gita mirrors that in 6.9: A person is considered still further advanced when he regards honest well-wishers, affectionate benefactors, the neutral, mediators, the envious, friends and enemies, the pious and the sinners all with an equal mind.
In other words, when we treat others with kindness, compassion, understanding and forgiveness, it soothes our minds, and brings it more to a place of peacefulness. And, we know this, don’t we? When do you feel more calm – when you are pissed off, or when you are feeling compassionate and loving?
Yoga teaches us that we have a secret inside of us – our identity as an eternal soul – but until we clean off the glasses blocking our view, we won’t ever know that. Dhyana, one could say, is the cleaning solution we need to wipe away that which we are not.
Are you a yoga teacher looking to expand your offerings and make a deeper impact? With more mothers seeking holistic support during pregnancy, becoming certified in prenatal yoga is one of the most rewarding and in-demand paths in yoga today.
In this blog, we’ll explore:
What prenatal yoga is and why it’s essential
Who should get certified in prenatal yoga
The benefits of online prenatal yoga teacher training
Prenatal yoga is a specialized practice designed to support women physically, mentally, and emotionally throughout pregnancy. It focuses on:
Safe and modified asanas for all trimesters
Breathwork to ease labor and reduce stress
Meditation and mindfulness for emotional balance
Pelvic floor awareness and preparation for childbirth
More than just yoga—it’s a life-changing support system for expectant mothers.
Who Should Take a Prenatal Yoga Teacher Training?
This certification is ideal for:
Certified yoga teachers (200-HR or more) wanting to specialize
Doula or birth workers looking to deepen their holistic approach
Fitness professionals seeking to work with prenatal clients
Pregnant women or mothers who want to support their community
If you’re passionate about women’s wellness, this training empowers you to lead with confidence and compassion.
Why Choose an Online Prenatal Yoga Teacher Training?
Gone are the days when training meant weeks away in a studio. Online yoga teacher training is now more accessible, flexible, and effective than ever.
Here’s why students love learning online:
✅ Study at your own pace — perfect for busy schedules
✅ Lifetime access — revisit modules anytime
✅ Lower cost than in-person trainings
✅ Learn from anywhere — no travel required
✅ Global community — connect with like-minded teachers worldwide
YogaRenew’s course is fully online and Yoga Alliance approved, so your certification is recognized globally.
What Sets YogaRenew’s Prenatal Yoga Teacher Training Apart?
At YogaRenew, we don’t just give you a certification—we empower you to transform lives.
Here’s what you’ll love about our program:
? Comprehensive Curriculum
Covers anatomy, trimester-specific modifications, labor prep, teaching skills, sequencing, and more.
You’ll learn how to give proper, real-life assists and adjustments safely and in a comforting manner.
? Expert-Led Video Content
HD video lectures, guided practices, and real-life class demonstrations.
? Downloadable Resources
Scripts, pose libraries, class templates, and prenatal handouts to use right away.
? Instructor Support
Have questions? Our instructors are there to guide and support your journey.
? Global Recognition
YogaRenew is trusted by thousands of teachers in over 60+ countries and counting.
“This course gave me the tools to confidently support pregnant students in my classes and even inspired me to work one-on-one with parents-to-be!” – YogaRenew Graduate
The Benefits of Being a Certified Prenatal Yoga Teacher
Still on the fence? Here’s how this certification can transform your teaching and career:
Offer specialized classes and workshops
Work with doulas, birthing centers, and hospitals
Build a niche in a high-demand area of wellness
Charge higher rates for specialty classes
Make a difference in the lives of mothers and families
In a saturated yoga market, prenatal yoga helps you stand out while making an impact.
There’s never been a better time to invest in yourself and your students.
Final Thoughts
Pregnancy is one of the most vulnerable and transformative times in a woman’s life. As a certified prenatal yoga teacher, you have the tools to offer not just movement, but meaningful support and empowerment.
At YogaRenew, we make it easy and affordable to gain the skills, confidence, and certification to guide women safely through their journey—from the first trimester to the fourth.
Yesterday I had the absolute pleasure of seeing my dear friend, Allison Gilbert, speak on a subject that’s been on my mind a lot lately. Her presentation was advocating for social wellness – the often forgotten third pillar of health. Physical and mental health steal a lot of the spotlight with discussions on mind/body often neglecting social wellness altogether. It deserves better attention.
In 2023, U.S. Surgeon General Dr. Vivek Murthy declared loneliness an epidemic. In fact, his ‘parting prescription for America’ wasn’t focused on gun violence, obesity, or the opioid crisis – it was centered on loneliness and the impact of community. An extensive 2019 survey found nearly half of Americans feeling loneliness, and the data post-COVID appears even worse. In short, this is a prevalent but largely ignored issue.
For a long time there was a stigma surrounding mental health. I think back to the TV show ‘Sopranos’ and how the main character, Tony Soprano, had to hide his therapy sessions. It hasn’t been that long since the Sopranos went off the air and yet that seems like an alien concept today. Mental health has entered the mainstream alongside physical health, but social health remains largely outside the realm of discussion in wellness circles.
There’s a lot of factors at play that have influenced our sense of community and loneliness. I don’t intend on getting into them much here. I’m more concerned about what we can do about it. How can we get back out there and expand our relationships beyond what Gilbert calls ‘junk friends?’ (Just like junk food, junk friends are relationships that aren’t particularly meaningful. Friendships with empty calories.)
A Blueprint for Social Wellness
A few months ago I asked Gilbert if she wanted to develop a course for the YogaRenew app that outlines how to navigate this issue. She is an Emmy-award winning journalist, and coauthor of the best-selling book ‘The Joy of Connections’ with Dr. Ruth that delves into this very topic.
The course, “How to Build Meaningful Connections,” is available now on the app and its free for anybody with a subscription. It explores how to build the type of connections that help you feel seen, heard and valued. It’s a blueprint for anybody seeking closer friendships, longer-lasting romantic partnerships, stronger family ties, or a more satisfying sense of community. It lays out a personalized antidote to the loneliness epidemic.
Let’s take a look at some of my favorite revelations from that course to get a sense of how to navigate loneliness and prioritize social health.
Connection Begins Within
To really build meaningful connections, it’s important that you have a good sense of your interests and what you want out of relationships. Gilbert likens this to configuring a ‘connections compass.’
Defining your interests, goals and expectations is the first step because it gives you direction. Without this internal work, you’re wandering aimlessly and raising the potential for toxic or shallow relationships.
Within the Yoga Sutra’s Yamas, we encounter principles like non-violence (ahimsa), truthfulness (satya), non-stealing (asteya) or non-possessiveness (aparigraha). Ethical guidelines like these can help us fine tune that connections compass and enable more successful relationships.
You can’t pour from an empty cup. In order to build really deep and meaningful connections you need to start within.
Change Your Setting
There’s a ton of talk about ‘third spaces’ these days, especially when it comes to making friends or building relationships. For sure, you can meet some great people in third spaces like your local yoga studio or book club, but in order to really develop that connection you need to move the relationship outside of that setting.
Inviting somebody to a casual lunch, or to see a movie is a display of interest. It’s a signal that you see someone as more than an acquaintance you occasionally bump into. It doesn’t have to be an intimate invitation, anything casual outside of where you typically see them will do.
You’ll have trouble developing a deep, meaningful connection if your only interaction is within a transactional environment. If you’re looking to deepen the relationship, you need to change your setting.
Practice Small Gestures
Big gestures get all the attention, but the strongest relationships are built on a foundation of tiny moments. You shouldn’t need to fly somebody first class to Italy to win them over. A consistent series of small gestures will go further in building meaningful connections and they’re more sustainable than big gestures.
Maybe you send someone a thoughtful note or offer them to carpool if you’re headed in the same direction. Tiny efforts add up over time and can be done with greater frequency than big gestures.
Be Real
If you’re unable to be honest about your struggles, share concerns, or show vulnerability, you’re not leaving much space for somebody else to do the same. This isn’t about saddling somebody with every ounce of difficulty you encounter. It’s about developing a relationship of authenticity. Life is imperfect, and the way we present ourselves should align with that truth.
Use Technology
Technology is widely regarded as one of the problems driving the loneliness epidemic, but it can also be a tool that we use to combat it. It could be something as simple as setting a calendar reminder to remember someone’s birthday or other special date. A little ‘happy birthday’ can go a long way.
Voice memos can make interactions over text feel a bit more human – there’s a lot that gets lost in text, and a lot that gets communicated in the tone or pace of your voice. It’s a simple shift that can transform your engagement.
Online communities can be a valuable place to discover relationships. They enable people to connect across shared interests on a much wider scale than in-person events can. Especially in suburban or rural areas with limited options.
Online connections can be a great starting point to discover meaningful, in-person relationships. Just remember that in order to really develop a relationship, you’ll need to eventually move it outside (change your setting).
Social Health is Imperative
As time marches on, I find myself becoming more of a homebody than I was in my younger years. Getting out to social events sometimes feels like a chore, but one that I know needs to be done. For a long time, socializing felt unproductive – like I was averting more meaningful activities. There’s so much pride in Western culture attached to self-sufficiency and independence. It seems like we’ve lost sight of how important community and connection really are.
Social wellness needs to be included more regularly as a third pillar of health alongside mind and body. We need to engage with our neighbors, embrace our communities, and participate in society. We need social safety nets, support, and guidance.
Meaningful connections foster compassion and empathy. They provide partnerships to navigate challenges and celebrate triumphs. They’re avenues for practicing generosity and humility. Our relationships and community don’t just impact our satisfaction; they impact our life expectancy. They’re not a luxury, they’re an imperative.
If any of this resonates with you, I’d like to invite you to explore Allison Gilbert’s course on How to Build Meaningful Connections. It’s an insightful blueprint on how to navigate friends, lovers, and family. Writing from a country that’s become increasingly divisive, it’s exactly what we need – an antidote to the loneliness epidemic.
