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Julie Pasqual guiding a group of 200 hour yogi trainees about the differences between dharma and karma while sitting with her harmonium in front of her

Understanding the Differences Between Dharma and Karma: A Yogic Perspective

By Yoga Philosophy

As we navigate our journey on the path of yoga, two profound concepts often emerge as guiding stars: dharma and karma. Rooted deeply in Eastern philosophy and illuminated by ancient texts, these principles serve as essential pillars of our practice and understanding.

In my years of teaching and immersing myself in yogic philosophy, I have encountered many misconceptions about dharma and karma. My goal in this article is to shed light on these terms, exploring their definitions, origins, and the vital interconnection between them, especially in the context of our yoga practice.

Defining Dharma from a Yogic Lens

Dharma is a multifaceted term, often translated as duty or righteousness. But within the realm of yoga, it extends beyond mere obligations—it embodies the essence of living in alignment with cosmic principles and our true selves. Each individual carries a unique dharma, shaped by their roles, responsibilities, and the specific journey they are on.

In the practice of yoga, dharma serves as our ethical compass, guiding us in making choices that resonate with authenticity and integrity. It invites us to act mindfully, ensuring that our actions contribute to the universal harmony we seek. The teachings of the Bhagavad Gita emphasize this beautifully, reminding us that when we align our actions with our dharma, we co-create with the universe, leading us toward spiritual awakening.

Understanding Karma through Yogic Practices

Karma, often misinterpreted as destiny, is far more nuanced. It represents the law of cause and effect, a fundamental principle that governs our experiences and shapes our lives. Each action, whether it be physical, verbal, or even a thought, leaves an imprint on our karma. However, most of this it out of our control. We learn in yoga that we are actually born with our karma and keep reincarnating until our karmic debts and duties are fulfilled.

The core of karma actually lies in intention. In our yoga practice, we cultivate mindfulness, allowing us to engage in actions born of compassion, love, and awareness. As we immerse ourselves in selfless service through karma yoga, we learn to perform our duties without attachment to the fruits of our actions, fostering a deeper understanding of the interconnectedness of all beings.

Julie Pasqual does the best at explaining karma through a yogic lens in this video: Intro to Yoga Philosophy: What is Karma?

The Philosophical Roots of Dharma and Karma

Dharma and karma are woven into the rich tapestry of ancient Indian texts like the Vedas, Upanishads, and, notably studied in yoga teacher trainings, the Bhagavad Gita. These ancient texts guide us on our mats and in our daily lives, emphasizing the importance of performing our duties while remaining committed to growth. They reveal the harmonious interplay between our responsibilities and the larger cosmic laws we are inherently part of.

In the Bhagavad Gita, Krishna encourages Arjuna to embrace his dharma as a warrior, illustrating the idea that our unique paths contribute to the greater tapestry of existence. This interaction between dharma and karma guides us on our quest for balance and fulfillment in life.

Learn more about the Bhagavad Gita in Julie’s in-depth training on yoga philosophy. Start at your own time and learn at your own pace with pre-recorded videos and downloadable texts!

Dharma vs. Karma: Key Distinctions

In the context of yoga, understanding the distinct yet interconnected roles of dharma and karma is crucial for our spiritual practice. Dharma represents our ethical duties and the path of righteousness we are called to follow. It reflects our unique life circumstances and our commitment to living in alignment with truth and justice.

Karma, conversely, reflects the results of our actions—both past and present. By acknowledging the law of karma of “what you do comes back to you” only being a small chunk of the karmic process, you can better understand the yogic practice. This awareness enriches our understanding of karma—both that of which we can control and that of which we cannot, helping us to live a more mindful life.

For an enriching exploration of karma on a deeper level, watch this video: The Power of Karma with Julie Pasqual

The Interplay of Dharma and Karma in Our Lives

The interaction between dharma and karma is not just philosophical—it’s a practical aspect of our daily living. By understanding and embracing our dharma, we align ourselves with the moral and ethical norms of the universe. Each action performed in accordance with our dharma enhances our positive karma, allowing us to experience the rewards of our mindfulness.

In your journey through life, remember that dharma guides your choices, while karma reflects the impact of those choices (partially). Through our yoga practice, we cultivate awareness that helps us navigate life’s complexities with clarity and purpose. This understanding empowers us to respond to challenges gracefully, ultimately paving the way for spiritual fulfillment.

Yoga as a Path to Enlightenment

Yoga serves as the bridge connecting dharma and karma. It invites us to harmonize our actions with our true selves, enabling us to embody these principles in our lives. Through practices such as meditation and selfless service, we deepen our connection with our dharma, thereby nurturing positive karma.

Karma yoga teaches us to act selflessly, encouraging us to perform our duties without attachment to results. This path of selfless action nurtures spiritual growth and fosters inner peace, empowering us to transcend the cycle of birth and rebirth that binds many.

As you progress on your journey, recognize that yoga is not merely a series of postures; it is a profound philosophy that guides how we live, act, and interact with the world. By embodying our dharma in every aspect of our practice, we cultivate a wellspring of good karma, leading us toward the ultimate goal of enlightenment.

Clarifying Misconceptions

Many misconceptions surround dharma and karma, particularly in how they relate to fate.

  1. Karma is not a rigid blueprint dictating your future; rather, it is a dynamic interplay of choices that empowers you to shape your own destiny.
  2. Dharma is not a one-size-fits-all concept. Its fluidity respects the individual context and circumstances, encouraging you to make ethical decisions that resonate with your true nature.

Understanding both concepts fully helps you to not only nurture your yoga practice, but also your spiritual understanding of the practice and live a more mindful life day to day.

Practical Applications of Dharma and Karma

Ultimately, understanding dharma and karma has profound real-world implications. Dharma provides the framework through which we make ethical decisions, allowing us to navigate life’s challenges with integrity and authenticity.

Karma teaches us mindfulness, urging us to recognize the impact of our actions on ourselves and the world around us. By consciously acknowledging this connection, we can cultivate positive actions that contribute to our well-being and the well-being of others. Together, dharma and karma guide us toward a life of meaning and purpose, enhancing both personal growth and communal harmony.

Conclusion: Integrating Dharma and Karma into Your Daily Life

To truly integrate dharma and karma into your life, begin with self-awareness. Reflect on your unique responsibilities and the consequences of your actions. This mindfulness fosters clarity, guiding your decisions toward positive outcomes.

Embrace the teachings of dharma and karma as you journey through life. By aligning your actions with these principles, you cultivate balance, compassion, and growth within. Through mindful living, dharma and karma become the powerful tools that support your personal and collective well-being, allowing you to thrive on your path.

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Jordan Matthews of YogaRenew sitting at a wood table, going over his mantras written in his journal

365 Mantras: A Mantra a Day for a Full Year

By Yoga

A mantra is a word or phrase that is recited and often repeated to instill a sense of belief and hope in order to cultivate a more positive mindset or outcome. Mantras are powerful tools for manifestation, goal setting, and bringing visions to life.

The first recognized utilization of mantras was discovered in the ancient Vedic texts in India. While the true history of mantras remains vague, they have been respected as a powerful way to engage with the mind.

Mantras are often repeated in meditation practices due to their innate qualities of peace and inner reflection. You can choose how you incorporate mantras into your life but they can often be paired with your current wellness practices, like yoga, meditation, and breathwork. You can also just simply look at yourself in the mirror and recite a mantra before getting your day started. There is no “right or wrong way” to utilize mantras.

In this article, we’ve broken down sets of mantras into different categories. These mantras can be incorporated into your daily practices, taught in your yoga and/or meditation classes, or called upon whenever you feel you may need them.

15 Mantras for Self-Love & Confidence

  1. I am worthy of love and respect.
  2. I accept myself unconditionally.
  3. I radiate confidence and self-assurance.
  4. My worth is not defined by external validation.
  5. I am enough just as I am.
  6. I celebrate my uniqueness.
  7. I believe in myself and my abilities.
  8. My self-love grows stronger every day.
  9. I am beautiful, inside and out.
  10. I let go of self-doubt and embrace my strengths.
  11. I honor my boundaries and put myself first.
  12. I am proud of who I am becoming.
  13. I shine my light fearlessly.
  14. I am confident in my decisions.
  15. I speak to myself with kindness and compassion.

15 Mantras for Resilience & Strength

  1. I am stronger than my challenges.
  2. I rise above negativity.
  3. My setbacks are stepping stones to success.
  4. I turn obstacles into opportunities.
  5. I embrace change with an open heart.
  6. I trust in my ability to overcome anything.
  7. My struggles make me wiser and stronger.
  8. I am unbreakable in the face of adversity.
  9. I learn from every experience.
  10. Every storm passes, and I remain standing.
  11. I face challenges with courage and grace.
  12. I grow through what I go through.
  13. I bounce back with renewed strength.
  14. Nothing can shake my inner peace.
  15. My perseverance always pays off.

15 Mantras for Gratitude & Abundance

  1. I am grateful for all that I have.
  2. Abundance flows freely to me.
  3. I attract prosperity and joy.
  4. I welcome blessings into my life.
  5. I choose to see the beauty in each day.
  6. My heart is full of gratitude.
  7. I appreciate the little things in life.
  8. The universe provides everything I need.
  9. I am thankful for the love and support around me.
  10. Gratitude opens the door to abundance.
  11. I am rich in love, joy, and health.
  12. I give thanks for every moment of my journey.
  13. I see challenges as opportunities for growth.
  14. Life is a gift, and I cherish it fully.
  15. I am grateful for my past, present, and future.

15 Mantras for Success & Motivation

  1. I am capable of achieving my dreams.
  2. I attract success effortlessly.
  3. My potential is limitless.
  4. Every step I take leads me to greatness.
  5. I am open to new opportunities.
  6. I am motivated, disciplined, and focused.
  7. I create the life I desire.
  8. I trust in my journey.
  9. I have the power to turn my dreams into reality.
  10. I am dedicated to my goals.
  11. Success comes naturally to me.
  12. I believe in my ability to make things happen.
  13. I take inspired action toward my dreams.
  14. My hard work always pays off.
  15. I am constantly growing and improving.

15 Mantras for Peace & Calmness

  1. I am at peace with myself.
  2. I choose serenity over stress.
  3. I release all worries and fears.
  4. I am in harmony with life.
  5. My mind is calm and my heart is light.
  6. I let go of what I cannot control.
  7. I welcome peace into my soul.
  8. I breathe in tranquility and exhale tension.
  9. I create my own inner peace.
  10. I trust that everything is unfolding perfectly.
  11. I am grounded, present, and at ease.
  12. I find joy in stillness.
  13. I allow myself to rest and recharge.
  14. Peace flows through me with every breath.
  15. I am free from worry and anxiety.

15 Mantras for Love & Relationships

  1. I attract positive and loving relationships.
  2. My heart is open to giving and receiving love.
  3. I am surrounded by love and kindness.
  4. Love flows freely to and from me.
  5. I deserve healthy, fulfilling relationships.
  6. I release past wounds and welcome love.
  7. My relationships are built on trust and respect.
  8. I nurture my connections with love.
  9. I communicate with honesty and compassion.
  10. I am worthy of deep, meaningful love.
  11. Every interaction I have is filled with love.
  12. I create space for love to flourish in my life.
  13. I honor and respect myself in all relationships.
  14. Love is abundant in my life.
  15. I attract people who uplift and support me.

10 Mantras for Healing & Letting Go

  1. I release what no longer serves me.
  2. I am healing with every breath.
  3. I forgive myself and others.
  4. I am free from the past.
  5. I choose to move forward with love.
  6. My body, mind, and soul are in harmony.
  7. I let go of resentment and embrace peace.
  8. Healing is a journey, and I trust the process.
  9. I am whole and complete.
  10. Every day, I grow stronger and wiser.

10 Mantras for Joy & Positivity

  1. I choose happiness in every moment.
  2. My joy is contagious.
  3. I see the good in every situation.
  4. I am a magnet for positivity.
  5. Laughter fills my life.
  6. I spread kindness wherever I go.
  7. My smile brightens the world.
  8. I embrace each day with enthusiasm.
  9. I create my own happiness.
  10. Joy is my natural state.

20 Mantras for Intuition & Wisdom

  1. I trust my inner guidance.
  2. My intuition is strong and clear.
  3. I have all the answers within me.
  4. I listen to my heart and follow its wisdom.
  5. My mind is open to divine inspiration.
  6. I trust the wisdom of my heart.
  7. My inner voice leads me to truth.
  8. I am in tune with my intuition.
  9. I listen deeply and act with wisdom.
  10. The universe speaks to me through my inner knowing.
  11. My intuition is my greatest guide.
  12. I trust the timing of my life.
  13. I follow my instincts with confidence.
  14. Every decision I make is aligned with my highest good.
  15. I honor my inner wisdom.
  16. My soul always knows the way.
  17. I am deeply connected to my inner self.
  18. I trust the process of life.
  19. My intuition grows stronger every day.
  20. I listen to the whispers of my soul.

20 Mantras for your Yoga Practice 

  1. Each breath brings me deeper into the present moment.
  2. I honor my body’s wisdom and move in alignment with it.
  3. I embrace stillness as a gateway to my truth.
  4. I release attachment and trust in divine flow.
  5. The answers I seek are already within me.
  6. I am grounded, steady, and at peace in the now.
  7. It is not about perfection but presence.
  8. I cultivate focus, clarity and deep awareness in all I do.
  9. I trust my body’s wisdom and honor its signals.
  10. I meet myself exactly as I am today.
  11. Strength and softness exist in perfect balance within me.
  12. My yoga practice is not about how it looks but how it feels.
  13. Each breath is an opportunity to reset and realign.
  14. My breath is my anchor in moments of uncertainty.
  15. I inhale calm; I exhale tension.
  16. When I control my breath, I calm my mind.
  17. Even in chaos, my breath remains steady.
  18. I expand with every inhale, and I soften with every exhale.
  19. My breath guides me back to myself, always.
  20. My practice should never aspire to loo or feel a certain way.

15 Mantras for Abundance & Prosperity

  1. Abundance flows effortlessly into my life.
  2. I am open to limitless possibilities.
  3. Victory flows to me with ease.
  4. I am aligned with the energy of abundance.
  5. I trust in my ability to create abundance in my life.
  6. I deserve financial freedom.
  7. Opportunities for prosperity are everywhere.
  8. I welcome abundance in all forms.
  9. I attract financial blessings every day.
  10. I am worthy of prosperity and success.
  11. My life is filled with wealth and happiness.
  12. I am a magnet for success.
  13. My income is constantly increasing.
  14. I am grateful for the wealth I have and the wealth on its way.
  15. I am the architect of my dreams and will design my future with my decisions.

15 Mantras for Courage & Fearlessness

  1. I am fearless in the pursuit of my dreams.
  2. I am brave, bold, and strong.
  3. I face challenges with confidence and grace.
  4. I release fear and embrace courage.
  5. I trust myself to handle anything that comes my way.
  6. I refuse to let fear hold me back.
  7. My courage is greater than my fears.
  8. I am strong, resilient, and powerful.
  9. I take risks with confidence.
  10. I step outside my comfort zone and grow.
  11. I am fearless in expressing my true self.
  12. I replace fear with faith.
  13. I am unshakable in the face of uncertainty.
  14. I conquer my fears and emerge stronger.
  15. I am guided and protected in all that I do.

15 Mantras to Inspire Creativity

  1. I am a creative being.
  2. Inspiration flows effortlessly through me.
  3. My creativity knows no bounds.
  4. I trust my unique creative expression.
  5. I bring my ideas to life with ease.
  6. The universe supports my creative endeavors.
  7. I am filled with innovative ideas.
  8. Creativity flows through me like a river.
  9. My artistic vision is clear and powerful.
  10. I trust in my ability to create beauty in the world.
  11. I express myself freely and fearlessly.
  12. I am inspired by the world around me.
  13. My imagination is limitless.
  14. I turn my dreams into reality through my creativity.
  15. Every day, my creative energy expands.

15 Mantras for Self-Compassion & Healing

  1. I give myself permission to heal.
  2. I am gentle with myself in times of growth.
  3. I release all guilt and embrace self-compassion.
  4. My body, mind, and spirit are in harmony.
  5. Healing is my birthright.
  6. I am whole and complete just as I am.
  7. I honor my healing journey.
  8. I nourish my body with love and care.
  9. Every cell in my body vibrates with healing energy.
  10. I allow myself to rest and recover.
  11. I am patient and kind with myself.
  12. I give myself grace through the healing process.
  13. My past does not define me; I am free to move forward.
  14. I release old wounds and embrace peace.
  15. My healing benefits not only me but also those around me.

15 Mantras for Spiritual Growth

  1. I am connected to the divine wisdom within me.
  2. The universe always supports me.
  3. I trust in the divine timing of my life.
  4. I am guided by love and light.
  5. My soul is infinite and powerful.
  6. I find peace in my spiritual journey.
  7. The universe is conspiring in my favor.
  8. I am open to divine blessings.
  9. My faith is stronger than any doubt.
  10. I am one with the energy of love.
  11. I align with my higher self.
  12. My life unfolds in perfect divine order.
  13. I trust in the sacred unfolding of my path.
  14. I surrender to the wisdom of the universe.
  15. I am at peace knowing I am divinely guided.

15 Mantras for Mindfulness & Living in the Present Moment

  1. I embrace the present moment with gratitude.
  2. I let go of the past and welcome the now.
  3. My mind is clear, calm, and present.
  4. I find joy in each moment.
  5. I breathe in peace and exhale worry.
  6. I am fully present in everything I do.
  7. Life is happening right now, and I embrace it.
  8. I trust the flow of life.
  9. I release the need to control and allow things to be.
  10. I am aware of the beauty around me.
  11. Each breath grounds me in the now.
  12. I am at peace with where I am in life.
  13. I let go of distractions and focus on the present.
  14. I embrace stillness and presence.
  15. Every moment is a fresh start.

15 Mantras for Forgiveness & Emotional Release

  1. I choose to forgive and set myself free.
  2. Letting go brings me peace.
  3. I release all resentment and embrace love.
  4. I free myself from the burdens of the past.
  5. Forgiveness heals my heart.
  6. I allow love to replace all fear and hurt.
  7. I forgive myself for past mistakes.
  8. I am worthy of love and kindness.
  9. My heart is open and free.
  10. I let go of anger and choose peace.
  11. I send love to those who have hurt me.
  12. I release the past with gratitude.
  13. Forgiveness is a gift I give to myself.
  14. I accept what is and move forward with grace.
  15. I free myself by choosing love over resentment.

25 Mantras for Happiness & Positivity

  1. My heart is light, and my spirit is joyful.
  2. I choose happiness in all circumstances.
  3. Joy is my natural state.
  4. I focus on what brings me happiness.
  5. I welcome laughter and lightness into my life.
  6. I create a life filled with joy.
  7. Happiness is always within my reach.
  8. Every day is a fresh opportunity for joy.
  9. My smile brings happiness to others.
  10. I radiate positivity wherever I go.
  11. I see the good in every situation.
  12. My energy is vibrant and uplifting.
  13. I am filled with endless joy and gratitude.
  14. Life is beautiful, and I embrace its wonders.
  15. I am the creator of my own happiness.
  16. I wake up each day with a grateful heart.
  17. My life is filled with joyful moments.
  18. I focus on what makes me happy.
  19. Every day is an opportunity to smile.
  20. I spread joy wherever I go.
  21. My positive energy attracts good things.
  22. I choose optimism in every situation.
  23. Happiness is my natural state of being.
  24. I am grateful for the happiness in my life.
  25. I radiate happiness from within.

10 Mantras for Self-Growth & Personal Development

  1. I am constantly evolving into my best self.
  2. I embrace growth and change.
  3. Every experience is an opportunity to learn.
  4. I am becoming a better version of myself every day.
  5. I welcome self-improvement with excitement.
  6. My potential is limitless.
  7. I am committed to lifelong learning.
  8. Every challenge is an opportunity for growth.
  9. I expand my mind and open my heart daily.
  10. My journey is one of continuous improvement.

10 Mantras for Success & Ambition

  1. I am driven and focused on my goals.
  2. Success is my natural state.
  3. I attract new opportunities effortlessly.
  4. I am capable of great achievements.
  5. I turn my dreams into reality.
  6. My hard work is rewarded with success.
  7. I believe in my ability to succeed.
  8. I am aligned with my highest purpose.
  9. Every step I take brings me closer to success.
  10. My dreams are achievable and within my reach.

10 Mantras Centered Around Kindness

  1. I choose kindness in every situation.
  2. I treat myself and others with compassion.
  3. Love and kindness flow through me effortlessly.
  4. I am patient and understanding with those around me.
  5. My heart is open to giving and receiving love.
  6. I choose to see the good in everyone.
  7. My words and actions reflect kindness.
  8. The kindness I give comes back to me.
  9. I uplift others with my presence.
  10. I am a beacon of love and positivity.

10 Mantras for Hope & Faith

  1. I trust that everything is working out for my highest good.
  2. I have faith in the journey of life.
  3. The universe always supports me.
  4. I hold onto hope, even in difficult times.
  5. My faith is stronger than my fears.
  6. I believe that the best is yet to come.
  7. I surrender to the divine flow of life.
  8. Every day, miracles unfold around me.
  9. My heart is filled with hope and love.
  10. I trust in the magic of new beginnings.

10 Mantras to Use in Your Meditation Practice

  1. I trust in the silence- it holds the answers I seek.
  2. I allow myself to slow down and simply be.
  3. In stillness, I find clarity and wisdom.
  4. Every moment of presence deepens my connection to myself.
  5. I sit with my emotions, allowing them to teach me what I need to know.
  6. Inner peace is a practice, not a destination.
  7. I am patient with myself in moments of stillness.
  8. I welcome quiet as a gift, not a challenge.
  9. I am deeply connected to the wisdom within.
  10. I understand the oneness of the world.

35 Mantras That You Can Practice Everyday

  1. Every moment of presence deepens my connection to myself.
  2. I sit with my emotions, allowing them to teach me what I need to know.
  3. Inner peace is a practice, not a destination.
  4. I am patient with myself in moments of stillness.
  5. I welcome quiet as a gift, not a challenge.
  6. Each day, I have the opportunity to start anew.
  7. No good deed is too small.
  8. I contribute to the happiness in the world.
  9. I am loved, safe, and filled with joy.
  10. My joyful exuberance is integral to this world.
  11. I can make decisions that empower me and others.
  12. I make a difference.
  13. Even if all I did today was get up and get dressed, that is good enough.
  14. The world is a better place with me in it.
  15. There is no chance like the present.
  16. I listen to my body. I love my body. I respect my body.
  17. Each moment is a chance to practice kindness.
  18. I will be kind, loving, and compassionate today.
  19. The choices I make today matter, but I am never stuck or defined by them.
  20. Even when I don’t feel my best, I am a living, breathing human who matters.
  21. Love is around every corner, if you just learn to look for it.
  22. I practice kindness and understanding by being kind and compassionate to myself.
  23. I show love for the world by loving myself.
  24. When the road ahead looks tricky, I trust my intuition.
  25. I can quickly adapt to new changes with ease.
  26. The more I change and age, the more I discover new parts of myself to love.
  27. I overcome difficult days with extra love and compassion.
  28. I am empathetic to those I love and care for but have healthy boundaries for myself.
  29. The love I show to the world is shown back to me.
  30. I can approach any situation with positivity and adaptability.
  31. My truth is my power and I express it with love.
  32. Even when love feels distant, I trust that I am never alone.
  33. I choose to love myself first, knowing it sets the foundation for all relationships.
  34. I trust in divine timing- what is meant for me will never miss me.
  35. I trust that the right people enter my life at the right time.

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restorative yoga class template with all the poses

Restorative Yoga Class

By Yoga

Restorative yoga is a practice used to calm the nervous system and enhance rest and relaxation. It is a slower, gentle practice that typically requires the use of yoga props. While many restorative class styles and layouts will vary teacher to teacher, the general postures are pretty wide-spread and you’ll typically see similar poses.

We’ve crafted this class template with some of our favorite restorative yoga poses to try!

Supported Child’s Pose

How to set up a restorative child’s pose:

  • Grab a bolster and angle it against a block with the block on the medium height setting
  • Face the bolster with your knees wide and come to lie down with your stomach against the bolster
  • Turn your head to one side to let it rest against the bolster
  • Gently wrap your arms around the block (like Alex is doing in the picture)

Supported Seated Wide Leg Forward Fold

How to set up a restorative seated wide leg forward fold:

  • Grab 2 blankets and roll them up (these will be placed under your knees)
  • Open your legs wide and place your knees on top of the 2 rolled blankets
  • Grab a bolster and lay it the long way out in front of you (the same way as it was in child’s pose)
  • Fold 1 more blanket and place it on top of the bolster for your head to come down onto
  • Let your arms rest gently on either side of the bolster

Reclining Bound Angle Pose

How to set up a restorative bound angle pose:

  • Grab a blanket and place it under your head
  • Grab a bolster and a second blanket
  • Place the bolster horizontally to support both of your legs with the blanket on top of the bolster
  • Bring your knees, shins, and ankles up onto the bolster
  • Open your knees wide and bring the soles of your feet together
  • Place an eye pillow over your eyes
  • Let your arms rest alongside your body, palms facing up

Restorative Side Posture (Both Sides)

How to set up restorative side postures:

  • Lie on your left side with bent knees and a blanket between your knees
  • Grab a bolster and place it vertically so it aligns with your body
  • Place another blanket (or 2) underneath your head and wrap your body around the bolster
  • For added grounded, place a weighted sandbag on your left hand
  • Repeat on the other side

Legs Up The Wall

How to set up for legs up the wall:

  • Place a bolster up against the wall
  • Sit with one of your hips up against the wall to swing your legs up the wall and lie on your back
  • Rest the heels of your feet against the wall
  • Roll your shoulders underneath you to keep your chest open
  • Make sure your entire lower body is supported by the bolster

Restorative Savasana

Options for restorative Savasana setups:

  • Lie on your back with a rolled blanket under the base of your skull and a strap around your lower thighs (right above the knee like in the photo)
  • Place a bolster under your knees and blanket under your head
  • Place a blanket (or 2) across your pelvis
  • Place blocks on both of your hands
  • Use an eye pillow to cover your eyes

There you have it — a successful restorative yoga class sequence! Sign up for our newsletter for more yoga class sequences like this as well as online teacher trainings and much, much more. We’re so happy you’re here!

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yogi resting in a restorative yoga posture with a blanket between the legs, lying on the side of the body, hugging a bolster with a blanket under the head

Restorative Yoga: All About the Practice & What You Need to Know

By Yoga

There are so many different styles of yoga that ultimately stem from the same place and deliver (generally speaking) very similar benefits. In this article, we will discuss everything there is to know about restorative yoga and what makes the practice so inherently supportive and restful, while still allowing the body to stretch and find different shapes.

The origins of restorative yoga

Restorative yoga was pioneered by one of the most influential yogis in history: B.K.S. Iyengar. As a child, Iyengar faced illness regularly which had a profound impact on the rest of his life. He set out to discover new ways that yoga could heal which lead him to experiment with scraps of wood, ropes or other household objects. Today, we use props like this is nearly all yoga classes.

Judith Lasater studied under Iyengar and was instrumental in bringing Restorative Yoga to the west. During the process we are actively trying to relax the body. Lasater is the one who coined the phrase ‘active relaxation’ to describe what is going on during this practice.

What is restorative yoga?

Restorative yoga is a type of yoga where the body is heavily propped up by use of yoga props. Restorative yoga generally tends to require most of the commonly used yoga props, including:

  • Bolsters
  • Blocks
  • Straps
  • Blankets
  • Eye pillows

It is a deeply relaxing practice where a fair amount of work is still taking place. Although the body is supported by props, the muscles are learning the imprints from how the props are supporting them, helping the practitioner to find a deep, restful stretch that might otherwise not be obtained. Restorative yoga is just that… restorative. The key to the practice is its ability to activate healing processes within the nervous system through “active restoration.”

It allows the body to find spaces in shapes that are rejuvenating and formative; it is a great addition to a regular vinyasa or hatha practice and can be practiced any time, any place, utilizing substitutions for certain props if they are unavailable. Restorative postures can be practiced with household items such as:

  • Pillows
  • Blankets
  • Rope/rolled up towels/long pieces of fabric to act as a strap
  • Books
  • Sheets
  • Eye masks
  • Neck pillows

Practitioners and teachers should understand that restorative yoga is a viable yoga practice for most people, as the utilization of props can make it quite accessible. Restorative yoga is also a great alternative to a more vigorous vinyasa class for those wishing to take things slow and steady. It’s a great practice for people of all ages and can be modified to fit specific wants and needs.

For more on this, check out our blog ‘What is Restorative Yoga’

Why do I cry during restorative yoga?

Oftentimes, the yoga practice can kickstart certain reactive behaviors in the body, like crying. It’s important to note that yoga is a spiritual practice that focuses on the self and mental wellbeing — that being said, it can bring up intense emotions. Sometimes the practice can bring about feelings of clarity, joy, happiness, restfulness, and calmness. But the practice can also bring up feelings of sadness, or profound happiness through tears of joy, and even surprising emotions of intense gratitude or release that also sometimes are expressed through crying.

What are the disadvantages of restorative yoga?

There aren’t a great deal of disadvantages to any yoga practice, lineage, or genre of yoga. There are certain factors that should be considered when taking up a yoga practice or even trying restorative yoga for the first time, but there aren’t really any disadvantages from taking or teaching a restorative yoga class.

Here are some things to be mindful of when taking a restorative yoga class:

  • Most people came to relax, so really allow yourself to relax
  • It’s usually a quiet, cozy environment
  • The teacher will be clear but offer a lot of modifications so you can tailor the practice to you
  • There will be a ton of prop usage
  • The poses will be held anywhere from 2-7 minutes long; any poses with two sides will need time for both sides
  • Some restorative yoga classes are paired with other healing modalities like reiki or acupuncture (you can politely decline if this is the case and you’re not into it – the teacher will accommodate you)

Here are some things to be mindful of when teaching a restorative yoga class:

  • Keep a steady pace – since the class moves a bit slower, it’s important to be intentional of how you’re having students utilize their time
  • Keep extra props handy – some students may need extra support
  • Try to keep your voice at an audible yet calming level
  • Check in with your students – if you see someone struggling or uncomfortable, ask them if they need help
  • Allow them the freedom to explore the posture – meaning, leave time to linger without saying anything (some of the deepest work is done in silence)
  • Give a full Savasana – even though the class is restful, they should still feel there is a foundational yoga asana proponent and Savasana is where the effects of class start to take place in the body & mind

Who would benefit from restorative yoga?

There are many benefits from restorative poses, including enhanced overall sleep health, nervous system regulation, mental and emotional clarity, muscle relaxation and support, and it promotes a healthy circulation of breath throughout the body.

Almost anyone could benefit from restorative yoga just by giving it a try. It’s a great practice for seniors and people with injuries (although anyone injured should consult a doctor before attempting any yoga practice). Even kids can practice restorative yoga and benefit from it. Yoga studios benefit greatly from having a monthly, biweekly, or even weekly restorative yoga class, as it can be an essential way to decompress after a long week at work or after practicing more rigorous yoga asanas or other fitness activities.

For more on this, check out our blog on the Benefits of Restorative Yoga  as well as our blog on Restorative Yoga Poses & Their Benefits.

The Purpose of Restorative Yoga

As mentioned earlier, Iyengar developed restorative yoga as a practice for healing. Its slow, relaxing pace and gentle postures provide a signal for our body to activate our parasympathetic nervous system. Aside from that, the purpose of restorative yoga is the same as any yoga practice… to get you to be fully present. A third function is to have the props create an imprint on your body in certain postures so that your muscles can get used to being in those positions for long periods of time. This creates muscle memory that will facilitate the body getting into the poses in the future, whenever they are practiced.

Restorative Yoga Practices Near Me

Many yoga studios offer a restorative practice as a longer, workshop-style class if it’s not already a regular class on the schedule. Reason being, restorative classes tend to be a bit slower-paced and because the poses are held for longer and use so many props, there’s a significant amount of time spent setting up the space and moving the props between postures. Typically, a restorative yoga class will be anywhere from 75-120 minutes. The amount of time in each pose will differ based on the teacher. If you’re looking for an exact description of what class will be like, search, “restorative yoga near me” and check a couple listings on Google Maps to find a studio schedule in your area. Usually studios will list a description next to or underneath the class where you can find the instructor’s name, the duration of the class/workshop, and briefly what to expect.

Restorative Yoga Teacher Training

YogaRenew has an online restorative yoga teacher training that is Yoga Alliance certified. If you’ve been considering teaching restorative yoga or want to expand your offerings as a current vinyasa teacher, then this course is for you! You are able to sign up any time and access it from any device. All materials are able to be printed and downloaded so you can access them at your leisure. Enroll today and start learning everything there is to know about restorative yoga.

Gain access to unlimited yoga classes, workshops, and live-streamed events through the YogaRenew app.

Online Restorative Yoga Teacher Training

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Julie Pasqual in front of a harmonium with her hands in front of her through devotion for the goddess, Radha, she is mentioning in her workshop, Three Goddesses: One Source

Hindu Goddess Radha 🪷 Storytelling by Julie Pasqual

By Yoga

Julie Pasqual is one of the world’s most captivating storytellers. We sat down with her in honor of International Women’s Month to shed light on three goddesses who share the sacred meaning of one. In this workshop, Julie describes at length what the symbolism behind these goddesses are, how they came to be, and how they are celebrated. This blog will provide a brief overview of the goddesses discussed in the workshop and include the introduction video.

Radha, a Hindu goddess, is known as the very embodiment of love. Mostly found right beside Krishna, Radha is said to be his internal energy and purest representation of the energy of love. It is said throughout the ancient texts that Krishna’s pleasure is her. Radha is the pleasure of true love; but the embodiment of love, not a romantic love like we are mostly used to seeing in texts. Born to a family that really wanted children, she was a child of the divine. Her family wanted a child so badly that they prayed and prayed and prayed until one day, with beautiful lotus eyes and golden skin, they found Radha. In India, there are fields of mustard seed flowers, all golden yellow. This is said to be the beauty of Radha Rani. Radha has many, many names also and can be referred to by any of them — the important piece is that she is recognized as the divine, or Sri Radha.

Mustard seed fields in India to represent the goddess Radha

The mustard seed fields in India that are believed to be the representation of the Hindu goddess Radha (the goddess of love).

Why do we learn about the goddesses?

As we celebrate meaningful months like Black History Month, International Women’s Month, International Yoga Day/Month, etc., we often call to the forefront the very things that help shape these months. For International Women’s Month, we are encouraged to look throughout time to explore all figures that identify as a woman in hopes of bringing forth the joy, celebration, and education that lives behind them.

Deity Radha and Krsna

Deity Radha and Krsna

The goddess Radha is not just a prominent figure in the tale of Krishna, the deity from The Bhagavad Gita (an essential scripture in the yogic texts), but also the true embodiment of love and how women are often portrayed as love, intuition, and sacredness throughout life, even present day. Lastly, there is never any jealousy with Radha, she encourages people to come forth to divinity, humility, and selflessness. By studying the goddesses, we can learn essential information on how to care for one another, how to show up in community, and how to stay true to the calling of devotion and love.

Hindu goddesses and yoga philosophy

By learning of Radha’s tale, we learn that true beauty comes from within. Radha was an expert at all of her duties: singing, joking, laughing, dancing, because all of her activities were done purely out of love and all of what she does pleases Krishna (pleases the divine).

Painting of Goddess Laxmi

Painting of Goddess Laxmi

Julie mentions in the video above a quote from her teacher, “To love is to please and to please is to serve.” This can directly apply to the yoga practice. By being devoted to our practice and consistently showing up to it (in whatever form you practice – yoga asana, devotional yoga, karmic yoga, etc.), we are devoting ourselves to an act of purity, an act of love.

Julie also mentions the Quakers saying, “When you pray, move your feet,” meaning, when you love, you bring about action, you offer it. This sentiment is often applied to the yoga practice. It is one seen as a wholesome effort of devotion and action. Following the moral guidelines (yama and niyama), we can learn to show up in a pure way that echoes beyond just yoga and ripples out into our everyday lives. It is in these ancient tales and stories of the goddesses that we learn what true devotion really is and why we do it.

Famous characteristics of Radha:

  • She is considered the most famous of the Hindu goddesses
  • Affectionate to elderly people
  • Always makes herself subordinate to her friends (always letting them go first; putting them ahead of herself)
  • She always has Krishna under her control by pure love

Learn more about yoga philosophy

We’ve just published an entire database of yoga philosophy inspired classes and courses inside the YogaRenew app. Download it today or check out our online yoga teacher training courses to enroll in a course with Julie and explore ancient texts like The Bhagavad Gita and more! These teachings can be applied to your yoga classes as a teacher or for your own personal practice. Thanks for staying connected with us. We’re so happy you’re here!

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Kate Lombardo hero image for International Women's Day

International Women’s Day

By Yoga

Every year on March 8th, we celebrate International Women’s Day—a time to honor the progress, strength, and limitless potential of women worldwide.

This day is also a beautiful opportunity for each of us to reflect on what female empowerment means to us as individuals and how we celebrate that as part of a whole.

My definition of “female empowerment” has evolved over the years– and I think a lot of that has to do with how I view myself as an entrepreneur. Being a female business owner is a big part of my identity– and as my approach to business has evolved over the years, so has my relationship to being a woman in business.

My Journey as a Female Entrepreneur

Kate Lombardo on her laptop as a female entrepreneur

My days at YogaRenew spent researching and engaging with the community!

When I first stepped into the world of entrepreneurship, I carried equal parts excitement and fear. The narrative I had absorbed for years told me that business success required competition, unyielding drive, and sacrifice. It required that I “rise and grind”, “work hard, play hard” and any other taglines that supported the hustle-culture mentality that was and is present in the world of business ownership.

It took time, unlearning, and deep self-trust to realize that there is another way—a way that is heart-centered, sustainable, and deeply fulfilling. And, maybe most importantly, a way that also allows me to be a present mama to my two young children.

Women have historically been taught to shrink, to play small, to seek permission. We’ve been told that we “can’t have it all” but that we “should do it all”.

But I believe that true leadership comes from rooting into our power, from owning our strengths unapologetically, and from supporting one another in ways that create lasting change.

The Unique Strength of Female Entrepreneurs

Women bring something extraordinary to the business world. We are intuitive, compassionate, and collaborative. We see beyond transactions—we build relationships, communities, and movements. Which is truly the essence of the work we do as yoga teachers + leaders. Making a living off of sharing this practice has to be rooted in more than dollar signs, because it requires us to move from our heart first.

And yet, despite all the progress that has been made, challenges persist.

We still face pay gaps, limited access to funding, and the expectation that we balance it all perfectly. But what gives me hope is seeing the incredible shift happening. More women are stepping into leadership, more women are claiming their worth, and more women are choosing to build businesses that reflect their values rather than traditional models of success.

Leading from a Place of Abundance

One of my core beliefs—one that I infuse into every business venture I’m a part of—is that business should feel aligned. That financial success and fulfillment are not mutually exclusive. That when women make more money, they have more power to create positive change, both in their own lives and in the world around them.

There is no one-size-fits-all approach to success, and the beauty of female entrepreneurs is that we are redefining what it looks like every single day. We are choosing to lead with intuition, to market with authenticity, and to operate with deep integrity. We are choosing collaboration over competition, flow over force, and faith over fear.

We’re deciding that “full-time” work can be less than 40-hours per week so we can be there to pick up our kids from school. We’re deciding that it’s ok to say “no” to things that may offer a nice paycheck because we’d rather choose something that feels good so we can create space for something even bigger to come our way.

We’re believing that we can do things differently even if “that’s not how people do it”– because maybe it hasn’t been the way it’s been done before, but if it’s up to us– it’s how things are going to be done going forward. And I for one am no longer interested in fitting into what’s been done in the past. I’m much more focused on how I can shape the future– for my life and, most importantly, for my daughter.

A Constant Source of Inspiration

So many women have paved the way for the opportunities we have today. From trailblazers in entrepreneurship to mentors who have shown me what’s possible, I am endlessly inspired by the women who refuse to accept limitations.

Women like Sara Blakely, who built Spanx from the ground up with a dream of helping women to feel more confident, proving that you don’t need outside funding or approval to create a wildly successful business. Women like Brené Brown, who champion vulnerability and remind us that true leadership is about courage, not perfection. Women like the countless yoga teachers, wellness entrepreneurs, and creatives who make up the YogaRenew team, who are showing up, serving their communities, and doing work that truly matters.

Pregnant women practicing yoga

A woman-led prenatal yoga class with YogaRenew’s Prenatal expert, and my fellow boss lady friend, MĂŠlie Purdon

How We Can Support Women in Business

This International Women’s Day, I invite you to take action—not just to celebrate women, but to support them in real, tangible ways. Here’s how:

  • Amplify Women’s Voices: Share and support the work of women-owned businesses, authors, and leaders in your industry.
  • Invest in Women: Whether it’s purchasing from women-led brands, hiring female coaches and mentors, or funding women entrepreneurs, every dollar is a vote for the kind of world we want to create.
  • Stand Up for Women: Speak up for your colleague who’s afraid of getting chastised for staying home when her baby is sick. Give a shout out to your incredible coworker in front of the leadership team for the amazing work she’s done. Make sure the women around you are heard and seen– we’re stronger when we do it together.
  • Mentor and Uplift: If you’re further along in your journey, extend a hand to those just starting out. The path is easier when we walk beside each other.
  • Embody Confidence and Abundance: As women, we set the tone for the next generation. When we show up fully, claim our worth, and pursue our dreams, we create permission for others to do the same.

A Future Where Women Thrive

I believe in a future where women don’t have to choose between success and joy. Where business is built on integrity, impact, and financial empowerment. Where we rise together—not despite our femininity, but because of it.

So today, I celebrate you—the woman reading this who is chasing her dreams, building something meaningful, and rewriting the rules. Your voice matters. Your work matters. And the world is better because you are in it.

Happy International Women’s Day. Let’s keep rising—together. I love you.

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Mindful morning yoga flow image of a yogi in Urdhva Hastasana with their back towards us, overlooking a Hoboken park

Mindful Morning Flow

By Yoga Asana

This week’s flow will be a 20 minute mindful morning yoga flow. In this practice, find a way to let yourself fully drop in and be in the present moment. When we practice mindfulness, it can be geared towards our yoga asana practice. The state of ‘being mindful’ is oftentimes the state of being present.

So roll out your mat and let’s get started! Teachers: this is a great morning flow if you teach an early time slot and have minimal time to prepare. Save this PDF as a back-pocket class ~ feel free to add to it!

Puttering

  • Child’s pose
  • Cat/Cow
  • Downward facing dog
  • Low lunge twist
  • Wide legged forward fold
  • Lizard (open knee out to the side)
  • Yogi squat

Standing

  • Warrior II
  • Extended side angle
  • Triangle
  • Half Moon
  • Low lunge twist

Balance and Twist

  • Tree
  • Warrior III
  • Revolved extended side angle
  • Devotional warrior (clasped hands behind back)

Wind Down

  • Pigeon
  • Seated spinal twist
  • Bridge (with clasped hands under sacrum)
  • Happy baby
  • Savasana

Mindful Morning Flow - yoga class PDF

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Celebrating Black History Month Through Yoga

Black History Through Yoga

By Yoga

Happy Black History Month! This month sparks much conversation, some filled with excitement and celebration, others met with resistance and ridicule. When I think about Black History Month, I always go right back to middle and high school. Every February, my school would put up posters in the hallways featuring Langston Hughes, Frederick Douglass, Maya Angelou, and other influential Black figures. I recognized their names and faces, but I didn’t know their stories, their lives, their work, or their contributions to the world. Growing up, Black History felt like names and posters—but the depth of their achievements, the celebration of their art, inventions, literature, and stories of resistance were missing. The education was missing.

Years later, I came across a photo of Josephine Baker. She was striking a pose, one leg turned out, one hand on her hip, the other raised above her head. It immediately reminded me of Tree Pose. Inspired, I placed her photo side by side with one of myself in the same yoga posture. That single moment sparked something greater. It became a way to honor those who came before me, those who paved the way for the freedom and opportunities I enjoy today. That one image led to a larger project that continues to evolve, not only through photography but through storytelling.

The faces I once saw only on posters became people I truly knew. Their stories amazed me, inspired me, and gave me the courage to step out on faith as I pursue my own dreams and goals. Today, I’m excited to share images from my Black History & Yoga series, highlighting leaders in Black history, some well-known and others whose stories deserve more recognition. Through their journeys, we gain a deeper understanding of resilience and triumph.

And through yoga, we can embody those same qualities, strength, determination, and perseverance.

Black History is one part of our collective history. When we embrace all of history and celebrate the contributions of those who came before us, knowledge becomes power.

Celebrate Through Yoga: Ardha Matsyendrasana I (Half Lord of the Fishes Pose)

Black History - Dr. Carter G. Woodson and photo of Deidra in Half Lord of the Fishes pose

Dr. Carter G. Woodson devoted his life to education, not just as a means of sharing knowledge, but as a tool for empowerment. While attending university, a professor told him that Black people “had no history.” Woodson’s response was firm and clear: “No people lack history.” He recognized the deep connection between the exclusion of Black historical narratives and the racism and oppression Black people faced. He also understood how this absence in education could instill a sense of inferiority among Black people.

Determined to change this, Woodson made it his life’s work to illuminate the contributions of Black people throughout history, not just for the benefit of Black communities, but for the enrichment of all people. In 1926, he introduced Negro History Week, choosing February to honor the birthdays of Abraham Lincoln and Frederick Douglass, two pivotal figures in American history. Fifty years later, this week expanded into Black History Month, officially recognized by President Gerald Ford.

But for Woodson, Black history was never meant to be a separate category. He believed history should reflect the full story of humanity, stating:

“What we need is not a history of selected races or nations, but the history of the world, void of national bias, race hate, and religious prejudice.”

Twists help us wring out tension and create space for renewal. This pose, named after the sage Matsyendra, reminds us of Woodson’s impact, turning the tide of history, shifting perspectives, and bringing forth greater clarity and awareness. Just as we turn in this pose, we, too, can turn knowledge into action.

Celebrate Through Yoga: Urdhva Dhanurasana (Upward Bow Pose)

Black History - Rosa Parks and photo of Deidra to the right in Urdhva Dhanurasana (Upward Facing Bow Pose)

Most of us know Rosa Parks as the woman who refused to give up her seat on a segregated bus, but the real story is even more powerful. On that day in Montgomery, Alabama, Parks took her seat in the first row of the “colored section,” exactly where she was permitted to sit under segregation laws. When the white section filled up, the driver demanded that she and three other Black passengers move. Three complied. Parks did not. Instead of immediately refusing, she quietly slid from the aisle seat to the window seat, making room, but this still wasn’t enough. When ordered again to stand, she firmly said, “No.”

I had always thought she was sitting in the “whites-only” section. I had always believed she simply did not get up. Learning the truth made me realize something deeper, sometimes, we can be exactly where we’re supposed to be, doing exactly what is right, and still face criticism, judgement, or opposition. But that doesn’t mean we should back down. Parks’ quiet defiance teaches us that standing firm in our truth, even when others try to push us aside, can create lasting change.

Like Rosa Parks’ act of courage, this heart-opening backbend requires both preparation and determination. It can feel challenging, even impossible at times. But the shape of the pose, a bow, reminds us of the strength found in persistence. When we step into our power, we bend but do not break, creating space for transformation.

Celebrate Through Yoga: Urdhva Mukha Svanasana (Upward-Facing Dog)

Black History - Billie Holiday singing and photo of Deidra on the right side in Upward Facing Dog

In Lady Sings the Blues, Billie Holiday wrote:

“I’ve been told that nobody sings the word ‘hunger’ like I do. Or the word ‘love.” Maybe I remember what those words are all about. Maybe I’m proud enough to want to remember Baltimore and Welfare Island, the Catholic institution and the Jefferson Market Court, the sheriff in front of our place in Harlem and the towns from coast to coast where I got my lumps and my scars, Philly and Alderson, Hollywood and San Francisco— every damn bit of it.”

Holiday’s voice carried the weight of her experiences poverty, racism, and personal struggle. She didn’t run from her past; she embraced it. She understood that the hard times, the scars, and the lessons shaped her, and through her music, she turned pain into art.

Her story reminds us that where we come from matters. Even the most difficult parts of our past can become a source of strength, guiding us toward resilience, empathy, and growth. The next time you listen to Billie Holiday, pay attention, not just to the words, but to the emotion behind them. What memories rise within you? How does her voice make you feel? Perhaps she teaches us that no matter how far we’ve come, we should never forget what shaped us.

B.K.S. Iyengar once said that backbends are challenging because we cannot see the back body—we can only feel it. Like Holiday’s journey, this pose invites us to look back, not to dwell, but to acknowledge our past and use it as fuel to move forward.

Celebrate Through Yoga: Bharadvajasana (Seated Twist with Chair Support)

Black History - Arturo Alfonso Schomburg and Deidra in a yoga chair on the right side of the image, twisting on the back of the yoga chair

Arturo Alfonso Schomburg was once told by a teacher that Black people had no history, no culture, no accomplishments. Instead of accepting this falsehood, he dedicated his life to proving otherwise. As a historian, writer, and archivist, he built an immense collection of books, manuscripts, and art documenting Black achievements around the world. By 1925, his collection had grown to over 10,000 items, and in 1926, the New York Public Library purchased it, making Schomburg the head curator. Today, the Schomburg Center for Research in Black Culture holds over 10 million items, preserving the legacy of Black history for generations to come.

It is often said, “If Carter G. Woodson was the father of Black history, then Arturo Schomburg was its curator and guardian.” His work reminds us that history is not just a collection of facts, it is alive in the stories we pass down. And those stories, no matter how small they seem, can spark something profound in others.

So I encourage you, don’t stop here. Ask your parents, grandparents, aunts, uncles, or friends about their history. What did their families do? Where did they come from? What shaped their lives? You may be surprised by how much it inspires you.

Like Schomburg’s mission to uncover hidden history, twists help us turn around, shift our perspectives, and release what no longer serves us. This pose, done with the support of a chair, reminds us that transformation isn’t something we do alone, we have support, whether in history, in community, or in practice.

Celebrate Black History Through Yoga

The leaders we celebrate here have shaped the world in ways that reach far beyond a single month or community. Honoring them is not just about looking back; it is about recognizing the threads that connect us all.

When we listen to our parents’ stories or trace the journeys of our grandparents and great-grandparents, whether they came from Africa, Europe, Asia, South America, or beyond, we are uncovering more than names and dates. We are discovering the roots of our own existence, woven into the vast, shared history of humanity. By reflecting on their legacies, we find inspiration to contribute to the world they helped shape, to push forward, to uplift others, and to create a future where generations after us can continue this ever-evolving story.

Practice with Deidra Demens at YogaRenew

Join Deidra each month for Foundations+, a class designed to break down intermediate and advanced poses and practices. This class takes place one Friday a month at YogaRenew. The next session, focusing on Backbends, will be held Friday, February 21st, from 6:00–8:00 PM ET (In Person).

You can also practice with Deidra weekly, both online (on the YogaRenew app) and in person, on Wednesdays and Fridays at 10:00 AM ET.

Practice with Deidra on the YogaRenew app:

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A yoga teacher in the front of the room talking through someone in headstand while 3 other students watch

How Much Do Yoga Teachers Make?

By Yoga Teachers

Financial freedom seems to be at the top of the list of everyone’s manifestations lately… but where does full time yoga teacher fall in that? As a professional fitness instructor and full-time yoga teacher, I have learned what it takes to make the money you seek doing what you love.

I have also spoken with many people who teach full time, who teach part-time, and also those who have dreams of making teaching a full-time career. If you’ve worked your way to this blog post, it’s possible that you’re thinking of making the switch from whatever career you’re in now to being a full-time yoga teacher.

A yoga teacher’s salary can vary quite a lot depending on what they’re teaching, where they’re teaching, experience level, compensation structure and other factors which we’ll get in to below.

Let’s dive in to a little bit of the specifics when it comes to yoga teachers and what they make… Scroll down to read through our blog, or check out our video below:

 

Is it possible to support yourself as a yoga instructor when you’re just starting out?

Finances are usually one of the first questions to come up when thinking about turning your yoga teaching into a full-time career. I will say that yes, it is possible to support yourself as an instructor in the first stages IF you truly want to. I will also say that the road to making this your full-time career is not a linear, concrete path. You will most likely have to forge your own path, seek out and/or create opportunities, and allow yourself to step outside of your comfort zone to grow your career. I will talk more about this later, but you really have to trust yourself and fully believe that your dream career is possible.

How much do yoga teachers make?

There are a variety of factors to consider when sharing how much money yoga teachers make. A yoga teacher’s salary range can vary wildly based on where you live, what kind of environment you’re teaching in, your experience level, what type of business you’re engaged in, or how frequently you are teaching. Per class it’s typical for teachers to make somewhere between $30-$85 but it could be less or it could be drastically higher. In a corporate setting, yoga teachers can earn $200-$400/hour bringing classes into offices! Below we’ll go into more depth on these statistics, look at different compensation structures, places to teach, and other options for yoga teachers to make money doing what they love.

Classes are likely to be your most consistent form of income, as in, you’ll consistently get paid for the weekly classes you teach. Workshops, yoga retreats, and other similar one-off events will yield a higher profit but generally speaking they are not as consistent as weekly classes. The amount of classes you teach vary from person to person, but regardless if you’re looking to make teaching yoga your full-time career you will have to create other forms of income outside of classes.

What is a yoga teacher’s salary on average?

We can get some more specific information looking at the data available online. According to ZipRecruiter, the national average to get paid as a yoga instructor is $31 per hour. On Glassdoor, the national average to get paid as a yoga instructor is $55,076 per year.

Indeed has a regional breakdown of yoga teacher hourly rates for 2025:

  • New York, NY: $46 per hour
  • Brooklyn, NY: $44 per hour
  • Denver, CO: $40 per hour
  • Miami Beach, FL: $39 per hour
  • Austin, TX: $39 per hour
  • San Diego, CA: $37 per hour
  • Chicago, IL: $37 per hour
  • Indianapolis, IN: $36 per hour

There are ranges below these limits and above these limits for which a yoga instructor can get paid. You should familiarize yourself with what the studios pay in your area. A great way to get in the door is by subbing classes. By subbing classes you’ll be introduced to the studio’s payment method which can give you a better understanding of what you could make as a yoga instructor in your area. To better understand these rates and how you can earn more as a yoga teacher, lets look at how studios compensate their instructors.

*Again this varies by region, country, area, etc. These are estimated figures based on geographical data.

How do studios typically pay their yoga instructors?

There are three main ways that studios pay their instructors, here are a few to get familiar with:

  • Flat-fee
  • Flat-fee + “bonus per head”
  • Pay based on “per head” attendance
  • Space rental

What’s the flat fee I can expect for a yoga class?

A flat fee means that regardless of how many students are in your class, you’ll get paid the same amount every time. If you’re getting paid a flat fee, it’s likely that you’ll get paid somewhere between $30-$70 per class. This depends on where you’re teaching. Studios with less overall membership counts and member visits could mean that you’re getting paid less than a studio with a higher overhead count and more member visits. Another factor is the region where you’re teaching. A studio in a rural area with less member visits and potentially a lower cost of living would mean your pay is less than a studio in an urban area with higher member visits and higher cost of living. The pro for this payment method is that you know what you’re making every time and it’s guaranteed regardless of how many people take your class or who is taking your class. It should be noted that some studios will pay you for your time even if no one shows up, some studios will not. The con for this payment method is that there’s a limit to how much you can make. You could be a talented teacher with a waitlist of students who want to take your class, but you won’t be getting paid for that.

What does it mean to get paid a flat fee with a “bonus per head”?

When getting paid a flat fee with a bonus per head, you’ll receive a flat fee for a particular range of students plus a bonus per head beyond what warrants a flat fee rate. This can vary widely from studio to studio, but you can expect your flat fee to be about $30-$50 with the minimum number of students to guarantee a flat fee being 0-12 students. Some studios will pay you the flat fee even if 0 students show up because you dedicated your time to teaching the class. Other studios will require at least 1 student to show up to guarantee a flat fee. The typical bonus per head is $1-$4. So given the numbers used here, if a studio’s capacity is 30 people and the maximum number of students show up…you would get paid $30-$50 for 12 people showing up, and then $1-$4 for the remaining 18 students per head. The pro to this type of payment method is that you can make a lot of money depending on class size. It can be very motivating to market your classes and get students in the door. The con to this type of payment method is that it can make estimating your profit from the studio a little difficult. If you’re unsure how many students will show up every class, it’s hard to know exactly how much money you’ll bring in. This is also excluding staff members, other teachers, guests, or free trial members who typically do not bring in money for the studio therefore people who fall into these categories will not count as a head but they will take a spot in your class.

What does it mean to get paid based on “per head” attendance?

This means you will get paid based on per head attendance means you get paid strictly on the number of paying members who attend your class. The typical range per head is $1-$4, so if a studio’s capacity is 30 students and you have max attendance you can expect to make somewhere between $30-$120 per class. Again, this is not considering the fact that staff members, other teachers, guests, or free trial members might be taking your class in which scenario it would be unlikely for you to get paid for those people even though they’ll be taking a spot.

What does it mean to rent space?

Sometimes, a studio will rent their space to the teacher and allow them to book their own students. In this scenario, the onus is on the instructor to get enough students into class to earn money – however their earning potential has a little more upside if the rental costs are affordable. In some instances, new teachers might opt to rent space in a gym or other location before opening their own studio to start developing a following. This allows the teacher to operate without the long term commitment of a lease, and they’re able to take advantage of the studio or gym’s infrastructure as well.

What are additional ways to make money as a yoga instructor?

As noted above, the following factors can affect your pay aside from the payment method itself: the location of where you live and work (rural vs. suburban vs. urban), the capacity of the studio that you teach at, and your experience level. This is only considering how much you get paid per class. There are other means to  consider to make money as a yoga instructor…

Private clients, workshops, retreats, writing, managerial work, or other administrative work are ways to supplement your earnings from classes as a yoga instructor. In fact, if you’re seeking to make a career out of your yoga teaching, I would say these other forms of income are not just recommended but are necessary. Reason being, if you’re running around trying to make ends meet by teaching classes and only teaching classes, there is a high likelihood that you will burn out, which will not serve anyone. These other outlets are also great ways to broaden your skillset and offerings.

Yoga seeks to guide us towards the highest possible version of ourselves which is situated in peacefulness, love, and surrender. If you ask me, peace is hard to attain when we’re teaching 5 classes every single day with no time dedicated towards ourselves or our loved ones. As a yoga instructor, it’s imperative that you tend to your own practice (which is sometimes hard to do) because that’s the only way we can truly teach with genuine intention and we can only do that with time.

More on the hourly rates…

To create a sustainable career, you must increase what you are making per hour of your time. However you do that is up to you but I can share ways to make up to double or even triple what you would make in a single class.

  • Private clients: Working with private clients is one of the main ways to create steady income at a higher pay scale. A general range for what to charge for a private lesson is $60-$200. How to determine what you charge requires you evaluate a few factors like your location, availability, target market, etc. Teachers also sometimes develop their own online yoga classes to offer without the need to rent a studio.
  • Your experience: Your experience 100% needs to be factored in when you are thinking about what to charge somebody. When you are making a transaction with someone, there is an exchange of currency. In this case you are exchanging yoga services for money, meaning if you are brand new to teaching yoga you cannot be charging the same amount of money as someone who has been teaching for years. While you have a lot to offer, you do not have as much to offer yet as it pertains to teaching yoga. As far as integrity goes, you must be real with yourself and your client about what is fair. As you gain experience, knowledge, and overall depth within the practice you will be able to offer much more and can ask for top dollar.
  • Location: Are you traveling to your client or is your client traveling to you? You have to consider this when thinking about price. In terms of not self-abandoning, you cannot charge the same amount for someone who is within your neighborhood vs. someone who lives an hour away. If you’re traveling a farther distance which boils down to more of your time, you should factor that into what you will charge. If your client is coming to your home, you should also factor that into what you will charge. Like I said before, you have to consider all of the exchanges which are occurring when you make a transaction with someone and there are other currencies outside of money.
  • Skillset/Offerings: Lastly, you must factor in what is included in the session you are offering? Is it only asana? Or are you bringing sound bowls to incorporate sound healing? Are you reiki certified and will you be offering energy work in addition to asana? Are you a physical therapist and will you be offering manual work for an injury? What’s in your overall package which you will be offering to your clients and what does your client want? This will change what you are charging someone. What you are including in your package could offset an initial reduction in price due to your experience?

Yoga Workshops, Retreats, and Trainings

Workshops, retreats, and trainings can bring in a lot of income. From a single workshop you can expect to make anywhere from $200-$800 depending on how many people attend your workshop. From a single retreat or training, you could make anywhere from $500-$5,000 or more depending on the capacity of your retreat and how many people attend. It’s even hard to put a range on either of these things because it is so dependent on the workshop, retreat, or training itself. But essentially, you can make a lot from these types of events. You can charge a higher amount because of all the planning, prep-work, and actual work that it takes to execute a workshop, retreat, or training. Charging for these types of events can come down to the studio, but you should always be thinking about what your ideal and fair number would be for what you would like to profit in exchange for your energy, time, and resources. Both your clients and you should feel honored and aligned in the exchange that is occurring. If you’re charging top dollar, you must be putting in top dollar work to remain in integrity. You can consider the same aspects here as you would for a private client when thinking about what to charge people.

If you’re interested in learning how to plan, lead, promote and run a yoga retreat, check out this course on How to Lead a Yoga Retreat.

Writing, Managerial Work, and/or Administrative Work

According to ZipRecruiter, a yoga writer can make an average annual salary of $80,647. This also depends on what publication or entity you would be writing for, if you’re in a full-time position or a freelancing position and the area you’re writing for/in.

Upwork and Fiverr are two websites where freelance writers can find work. On Fiverr, writers who specialize in yoga or wellness can earn between $30 and $200 for each article depending on how long it is, and what type of research goes into it. Other sources cite that studio owners can make about $86,000 a year which means that a manager (not an owner) and anyone doing administrative work will make less than that. How much less is hard to say because every studio is different and what someone profits is dependent on what the revenue of the studio is.

Your mindset must support your dream career…

As I mentioned at the beginning of this article, you must believe that your dream career for teaching yoga is possible. You must believe it in every cell of your being because that is what will help you create and attract opportunities and sustainable income. While teaching yoga full-time is becoming more popular, there’s still no carved out path and no guaranteed income amount as you might find within other fields. This means there are unknowns and that is just a fact. In getting ready to transition, it’s important to remain dedicated to your overall purpose and calling. This will help you navigate your newfound path which requires both taking action and surrendering/receiving. Do the work, stay in alignment, and trust wholeheartedly that you can do this and the universe is supporting you.

Oftentimes when I hear people say they want to become a yoga teacher, it is rarely because of the pay. Yet, countless people have made a transition into teaching yoga full-time…and people continue to do so — how come?

At this point in your life, you may be thinking about making the transition and becoming solely a yoga teacher full time. With the pandemic, inflation, rising healthcare costs, and other factors, you may be considering the risks and rewards in doing so. You want to know: How much do yoga teachers actually make?

Before I go any further, I do want to say that it is possible to make teaching yoga your full-time gig. However, you must actually believe that it is possible. It doesn’t matter what I say, or what anyone else says.

You have to believe that you can and you will make this your full-time career.

I say this because you will most likely not create a livable salary (while staying sane) by only teaching weekly yoga classes. You will need opportunities and ideas that are outside of this construct and you may have to take some risks and/or try new things.

The base pay for teaching classes at a studio

The pay for weekly yoga classes varies depending on the studio you are teaching at (size, location, popularity, amount of classes, etc.) and your experience. However, in NYC, pay can generally range from $30-$80 per class. Based on my experience, you’re looking at an average of $40 per class.

Womp womp.

This is not to discourage you whatsoever! In fact, you can use this information to create the life of your dreams and in a very sustainable manner — financially, energetically, and emotionally.

Find what you want to focus on

Ask yourself some questions so you can narrow your focus about what you’re looking for. Instead of just “yoga teacher,” think about something with more purpose and specificity (after all, you want to live the life you REALLY WANT, right?)

  1. Are you looking to work for yourself or are you looking to work for someone else (or another entity)?
  2. What demographic are you interested in working with?
  3. What is it about the yoga practice that you feel most inclined to share?
  4. What is in true ALIGNMENT with YOU? (Yes, this requires some deep work but this is how you’ll attract the opportunities which will lead to your version of your rockstar yoga teacher life.)

Diversify your yoga business

Consider other skills or interests that you’d like to offer for work such as content creation, SEO optimization, administrative work, event planning, studio operations/management, etc.

  1. Think about what skills you currently possess and/or what you enjoy.
  2. Assess how you can add value either to your own brand or to an outside brand by using those skills or interests.
    *Fun Note: I started writing blogs for YogaRenew because I enjoy writing, but never had a professional opportunity to practice it. I also wanted to do something else within yoga education that didn’t involve standing in front of a class.

Inform your professional circle

Let others know that you are interested in making a career change and/or if you’re interested in taking on more work.

  1. Word of mouth can attract potential clients, employers, and network connections.
  2. By sharing that you’re interested in making a career change, someone may present an opportunity to you that you hadn’t thought of or someone may love an idea that you have.

Specialize in a specific area of yoga

Create a niche for yourself and participate in specialty trainings and certifications such as prenatal yoga, yin yoga, restorative yoga, anatomy, etc.

  1. Having a specialty separates you from a sea of yoga instructors. You become a point person for specific topics for your students and other teachers.
  2. You become an expert in something, which can lead to increased class numbers and opportunities to lead a training or workshop.

Expand your offerings

Look into coaching, mentorship or further resources specifically geared towards increasing your capabilities as a teacher and/or business person.

  1. Coaching allows you to see where your strengths are and where you can grow.
  2. You can connect with like-minded individuals interested in living their best life.
  3. You can receive support in carving out your personal mission, which will inevitably create the opportunities necessary to achieve it.
  4. Some people have already figured it out, so why not learn from them?

How much yoga teachers make depends on multiple things

Creating your dream career as a yoga instructor is 100% possible, but as you can hopefully see it takes effort. This means that you have to remain steadfast in your practice and in your dreams. You have to stay connected with yourself at all times as this will not only bring in new opportunities, but will help you navigate those opportunities with alignment and integrity. The more you truly believe and trust in yourself to make your dreams happen, the more the universe will catch on and conspire to help you out to fulfill all your dreams on a yoga instructor salary.

Post updated: February 2025

Patrick Franco in a popular arm balance known as crow pose or Bakasana

All About Arm Balances

By Yoga

An arm balance in yoga is considered any pose where the foundation is your arms. There are several different types of arm balances within that realm. This article will break down all the different types of arm balances in yoga in a simple fashion. Some you might already be familiar with and some might have you looking at arm balances from a whole new perspective!

Prep Poses for Arm Balances

1. Downward Facing Dog

Getting comfortable on your hands and feet is the perfect way to create a strong foundation for your yoga practice. Emphasizing downward facing dog before an arm balance helps prep the body to build strength in the arms, needed in all arm balance poses.

2. Plank Pose & Chaturanga

Plank and chaturanga dandasana also help build strength in the arms and the familiarity of utilizing the hands as the foundation.

3. Vasisthasana (Side Plank)

Leaning onto one side for side plank, or Vasisthasana is another great way to build arm strength and stability that will be essential in learning any arm balance.

“Flying” Arm Balances

There are several yoga asanas that are named after creatures that fly, and for good reason. The postures can resemble a bird (or bug) about to take flight, or even just a creature that has wings and can spread out. Here are some of the arm balance yoga poses whose Sanskrit names are flying creatures and require you to lift off of the ground.

1. Crow or Crane Pose (Bakasana)

Crow pose is done by rounding your upper back and gently balancing your knees up on your forearms. The foundation of this pose is both of your palms and your arms, as you learn to “become light” and support yourself off the ground.

girl in crow pose on a yoga mat, knees resting on the back of the elbows

Crow Pose

2. Side Crow (Parsva Bakasana)

Side crow is similar to crow but your trunk is rotated. You are still supporting yourself with your arms and hands, gripping the mat and letting your upper back round tucking your knees on your upper arm, but instead your knees stacked on top of one another and torso is turned.

Man in side crow on a yoga mat

Side Crow

3. Flying Pigeon (Eka Pada Galavasana)

Flying pigeon is a pose that is supported by your arms with one leg straightened out back behind you while the other leg is bent and supported by your upper arm.

Flying pigeon pose

Flying Pigeon

4. Firefly Pose (Tittibhasana)

Firefly pose is having both your arms inside your legs (either on blocks or on the ground), your seat setting down towards the mat as you extend & straighten through your legs, which are outstretched in front of you, outside your arms. Tittibhasana is a bug that resembles that of a firefly here in the West.

Tittibhasana

Firefly Pose

Advanced Arm Balances

1. Elephant Trunk Pose (Eka Hasta Bhujasana)

Elephant trunk pose is a pose in which one leg is supported up and over an arm, while the other leg is outstretched straight in front of the body.

Eka Hasta Bhujasana

Elephant Trunk Pose

2. Eight Angle Pose (Astavakrasana)

Eight angle pose, or Astavakrasana, is when the arms are used to support the legs hooking around one another with the body being supported almost entirely by the arms.

Eight angle pose

Eight Angle Pose

3. Scorpion Pose

Scorpion is where the forearms are on the ground and the legs come up over the head and bend towards the crown of the head. This pose requires a bit of backbending capability and a pretty flexible spine. The combination of strength and flexibility needed for this pose makes it fall towards the more challenging end of the spectrum for arm balances.

Scorpion pose

Scorpion Pose

Arm Balances & Yoga Asana Practice

Arm balances help you build strength and stability in your yoga practice and are great poses to regularly practice. Their many qualities allow them to be their own category in the yoga asana practice, with dedicated preparatory poses that help strengthen parts of the body needed to balance on your arms.

For yoga teachers, when teaching arm balance poses to a class, be mindful that every body is built differently and certain poses will require different ways to approach the pose. While the yoga practice reminds highly individualized, there are common yoga asana postures that are widely accepted as providing roughly the same benefits when practiced consistently.

We hope that this article was able to shed more light on the topic of arm balances. If you are still curious and want to learn more, we’ve crafted an entire Arm Balance Workshop inside the YogaRenew app with expert yoga teacher MĂŠlie Purdon to help you craft your mastery of arm balance poses with a deep understanding.

Want to learn arm balances?

Check out Learn to Fly: Arm Balance Workshop in the YogaRenew app. Download it today!

Arm Balance Workshop

Learn to Fly: Arm Balance Workshop with MĂŠlie Purdon
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