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how to do nothing jenny odell

8 Recommended Books to Get Your Mind Right

By Mindfulness

In today’s fast-paced world, mental clarity and emotional resilience are more than just wellness buzzwords—they’re essential tools for living a balanced, fulfilling life. Whether you’re starting your mindfulness journey or working toward a mindfulness certification, the right reading list can deepen your understanding and amplify your practice.

Here are 8 powerful, accessible books we recommend to help you get your mind right, cultivate presence, and live with greater intention.

1. “The Power of Now” by Eckhart Tolle

A modern classic, The Power of Now explores how living in the present moment can radically transform your mental state. Tolle breaks down complex spiritual concepts into practical tools, helping readers become more aware of their thoughts and less controlled by them.

the power of now

Why it’s great for mindfulness students: It’s foundational. If you’re learning or teaching mindfulness, this book is a must.

2. “Wherever You Go, There You Are” by Jon Kabat-Zinn

As the founder of Mindfulness-Based Stress Reduction (MBSR), Jon Kabat-Zinn is a pillar in the field. This book offers bite-sized reflections that encourage readers to cultivate mindfulness in everyday moments.

wherever you go there you are

Why it’s great for mindfulness certification prep: It’s written by the pioneer behind one of the most respected mindfulness programs—and aligns well with most certification content.

3. “Radical Acceptance” by Tara Brach

A powerful combination of Buddhist wisdom and psychological insight, Radical Acceptance teaches that healing begins when we stop fighting ourselves. Brach’s compassionate approach is ideal for anyone struggling with self-judgment or emotional overwhelm.

radical acceptance

Bonus: Tara Brach is often recommended reading in mindfulness teacher training programs.

4. “Atomic Habits” by James Clear

Mindfulness isn’t just about meditation—it’s also about the habits we form. Atomic Habits shows how small, consistent actions can create meaningful change over time.

atomic habits

Why it belongs on this list: Clear’s science-backed strategies pair perfectly with a mindfulness practice by helping you stay focused and intentional daily.

5. “The Untethered Soul” by Michael A. Singer

This thought-provoking book invites you to observe the voice in your head and release limiting beliefs. It’s less about technique and more about the awareness that mindfulness seeks to cultivate.

untethered soul

Perfect for: Deep inner work, self-discovery, and expanding consciousness—great themes for any mindfulness journey.

6. “How to Do Nothing” by Jenny Odell

A refreshing antidote to digital burnout, Odell’s work argues for the value of attention in an attention-starved age. It’s not strictly about meditation, but it speaks directly to the heart of mindfulness.

how to do nothing jenny odell

Tip: This is a fantastic read for students balancing mindfulness studies with modern tech overload.

7. “Real Happiness” by Sharon Salzberg

This 28-day guide to meditation is both approachable and insightful. Salzberg, one of the leading voices in modern mindfulness, provides structure and encouragement for beginners and experienced meditators alike.

real happiness

Great for: Structuring your daily practice as you work toward mindfulness certification or deepen your personal journey.

8. “Mindfulness in Plain English” by Bhante Henepola Gunaratana

This book lives up to its title. A clear, no-fluff introduction to Vipassana meditation and mindfulness, it’s excellent for those who want a traditional yet highly practical approach.

mindfulness

Recommended for: Those who want to deepen their practice with classical wisdom that’s easy to digest.

Start Reading, Start Growing

These books are more than inspirational—they’re actionable. Whether you’re pursuing an online mindfulness certification course or simply looking to build mental clarity and emotional stability, this reading list offers tools, insights, and techniques to help you thrive.

If you’re ready to take the next step and turn your passion for mindfulness into a skill you can teach and share, explore our Online Mindfulness Certification Course. It’s designed for both beginners and experienced practitioners looking to deepen their practice, get certified, and make a meaningful impact in others’ lives.

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08/04/2025
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Prenatal yoga poses to Meet You on Your Pregnancy Journey

Prenatal Yoga Poses to Meet You on Your Pregnancy Journey

By Prenatal & Postnatal Yoga

Pregnancy is a transformative time in life, and taking care of your body and mind is more important than ever. One of the best ways to stay strong, flexible, and centered during pregnancy is through prenatal yoga. Specifically designed to support expecting expecting parents, these prenatal yoga poses can help reduce stress, ease common aches, and prepare your body for labor.

In this article, we’ll explore eight safe and effective prenatal yoga poses you can practice at home or in a class setting. Whether you’re in your first trimester or nearing delivery, these poses will help support your pregnancy journey.

*These poses are recommended but you should always consult with your healthcare provider and birthing expert to know how to move safely in your specific body.

Cat-Cow Pose (Marjaryasana-Bitilasana)

This gentle spinal flow is a favorite among prenatal yoga practitioners.

Benefits:

  • Improves spinal flexibility
  • Eases lower back pain
  • Encourages optimal fetal positioning

How to:

  1. Start on all fours with hands under shoulders and knees under hips.
  2. Inhale as you arch your back (Cow Pose), lifting your tailbone and head.
  3. Exhale as you round your spine (Cat Pose), tucking your chin and pelvis.
  4. Flow with your breath for 5–10 rounds.

Tip: Keep your movements slow and deliberate, tuning into your baby and your breath.

Easy Seat (Sukhasana)

Also known as a simple cross-legged position, Easy Seat offers grounding and peace.

Benefits:

  • Promotes calm and stillness
  • Encourages good posture
  • Great for breathwork and meditation

How to:

  1. Sit cross-legged on a cushion or yoga block.
  2. Lengthen your spine and place your hands on your knees.
  3. Close your eyes and take deep, steady breaths for 2–5 minutes.

Tip: Use props to support your hips and knees for extra comfort.

Downward Facing Dog (Adho Mukha Svanasana)

Though often modified in later trimesters, this classic yoga pose can still be beneficial when practiced with care.

Benefits:

  • Relieves back and shoulder tension
  • Stretches hamstrings and calves
  • Improves circulation

How to:

  1. From hands and knees, lift your hips up and back, creating an inverted V-shape.
  2. Keep your knees slightly bent to protect the lower back.
  3. Hold for 3–5 breaths, then rest in Child’s Pose.

Tip: Avoid if you feel dizzy or fatigued, especially in the third trimester.

Yogi Squat (Malasana)

A deeply grounding pose, the yogi squat opens the hips and strengthens the pelvic floor.

Benefits:

  • Opens hips and groin
  • Prepares pelvis for childbirth
  • Builds lower body strength

How to:

  1. Stand with feet slightly wider than hip-width.
  2. Bend your knees and lower your hips into a deep squat.
  3. Bring your palms together at your heart and press your elbows into your knees.

Tip: Use a block or bolster under your seat for support if needed.

Balancing Table Pose (Dandayamana Bharmanasana)

This balancing pose strengthens your core and improves coordination, two essentials during pregnancy.

Benefits:

  • Strengthens abdominal and back muscles
  • Improves balance
  • Enhances mind-body awareness

How to:

  1. From all fours, extend your right arm forward and your left leg back.
  2. Hold for 3–5 breaths, then switch sides.
  3. Keep your hips square and avoid overarching your back.

Tip: Keep your gaze down to maintain balance and reduce neck strain.

Seated Straddle Pose (Upavistha Konasana)

This pose is a gentle way to stretch the legs and release tension in the lower back.

Benefits:

  • Stretches inner thighs and hamstrings
  • Eases pelvic tension
  • Encourages relaxation

How to:

  1. Sit on the floor with legs extended wide apart.
  2. Place your hands on the floor or blocks in front of you.
  3. Gently fold forward while keeping your spine long.

Tip: Sit on a folded blanket to support the pelvis and reduce strain.

Upward Arm Pose with Side Lean (Urdhva Hastasana Variation)

A beautiful way to open the side body and make space for your growing baby.

Benefits:

  • Expands the ribcage
  • Improves breathing capacity
  • Relieves tension in shoulders and sides

How to:

  1. Sit or stand tall and reach both arms overhead.
  2. On an exhale, gently lean to one side, keeping both sit bones grounded.
  3. Inhale back to center and repeat on the other side.

Tip: Keep shoulders relaxed and down, away from your ears.

Practicing Prenatal Yoga Poses

Prenatal yoga is not just about flexibility—it’s a holistic practice that nurtures your body, mind, and baby. These eight prenatal yoga poses can be adapted to fit your trimester and personal comfort level. Always listen to your body and consult your healthcare provider before starting any new fitness routine during pregnancy.

07/29/2025
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Patrick and MĂŠlie's hands opening Light on Yoga to the page where BKS is in full Salabhasana with his feet up overhead

Book Review: Light on Yoga by B.K.S. Iyengar

By Yoga Asana

— a field guide, a time capsule, and a blueprint for teaching with integrity

When I first picked up Light on Yoga, I didn’t so much read it as stare at it. I was a brand-new yoga teacher trying to find my voice and style, and here was this heavy, iconic book filled with hundreds of poses, Sanskrit I couldn’t pronounce, and black-and-white photos of a man folding himself into geometric shapes I didn’t know were humanly possible.

At the time, the book mostly lived on my coffee table. I’d flip through it, land on some advanced backbend or arm balance, and think, “Okay, cool—but I’ll never do that.”

For a while, I saw it more as a museum piece than a manual.

But a few years—and a few injuries, deeper studies, and teaching hours—later, I came back to it. And I realized Light on Yoga isn’t meant to be consumed cover-to-cover like a novel. It’s a reference. A map. A blueprint for how to approach the physical practice of yoga with intelligence, discipline, and care.

What’s Actually Inside the Book?

Originally published in 1966, Light on Yoga is now considered one of the most important texts in modern postural yoga. The author, B.K.S. Iyengar, was one of T. Krishnamacharya’s foremost students (alongside Pattabhi Jois and T.K.V. Desikachar) and is known as the pioneer of what we now call Iyengar Yoga—a system defined by its clarity, precision, use of props, and accessible structure for all body types and abilities.

Patrick and MĂŠlie's hands opening Light on Yoga to the page where BKS is in full Salabhasana with his feet up overhead

Inside Light on Yoga, you’ll find poses with descriptions and a deeper explanation on each of the yoga asanas.

The book is organized into three main sections:

  1. A Philosophical Introduction – Iyengar opens the book by outlining the eight limbs of yoga (ashtanga yoga) from Patanjali’s Yoga Sutras. He gives the reader a grounding in the ethical foundations of yoga (yamas and niyamas), the importance of breath, and the spiritual context for why we practice. This section is easy to skim—but worth returning to. Especially once you’ve been teaching a while and want to reconnect to the roots of the practice beyond sequencing and playlists.
  2. Asana Library – The heart of the book. Over 200 poses are presented with detailed instructions, black-and-white photos of Iyengar demonstrating each one, and commentary on physical effects and benefits. The asanas are organized progressively, from beginner postures to advanced shapes, including standing poses, forward bends, twists, backbends, inversions, and seated meditative postures. For teachers like me—rooted in vinyasa but trained through the lens of alignment—this section became a reference for the “classic” versions of poses. It helped me understand the form before I played with the flow.
  3. Pranayama + Practice Sequences – The final third of the book outlines foundational breathing practices and offers suggested sequences for practitioners at different levels. There’s also a 300-week (!!) practice plan if you want to go deep.

What Makes Light on Yoga Iconic?

What Iyengar did with Light on Yoga was create a comprehensive, accessible manual of yoga asana at a time when almost no such thing existed. This wasn’t a loose collection of shapes—it was a system. A codified method rooted in the lineage of classical yoga and adapted through the body of a modern Indian teacher.

The photos are stunning. The descriptions are detailed. And the effect is both inspiring and—let’s be real—a little overwhelming at first.

But once you shift your lens from “I need to master all of this” to “Let me understand what this pose looks like through a classical lens”, the book becomes something else entirely: a long-term reference tool for alignment, sequencing, and intention in practice.

Why It Mattered to Me Later

I didn’t really “get” Light on Yoga until I’d been teaching for a while. Once I had real questions about shape, actions, and teaching methodology, I started using it differently. I’d flip to a page to look up Triangle or Ardha Chandrasana—not to copy it pose-for-pose, but to see what Mr. Iyengar emphasized and why.

That’s when I noticed something else: even his approach evolved over time. The poses he demoed in 1966 weren’t necessarily how he taught them in the 80s, or how his senior students cue them now. The book became a time capsule—a snapshot of a method in motion.

I also started seeing how the foundations in Light on Yoga still echo across lineages. Whether you’re teaching functional vinyasa, therapeutic yoga, or a more traditional Iyengar class, many of the core actions—press through the heel, lift the kneecap, open the chest without flaring the ribs—can be traced back to this book.

Inside light on yoga, flipped to the page of BKS Iyengar in Janu Sirsasana

Patrick constantly draws inspiration for his sequences from Light on Yoga, equipped with information to discuss when explaining the specific pose.

How Light on Yoga is Viewed Today

For many teachers, especially those with roots in alignment-based traditions, Light on Yoga is still the gold standard. You might not agree with every instruction. You might adapt poses for modern bodies. But this book gives you a place to start from—a baseline to evolve from, not just away from.

It’s also revered in many yoga teacher trainings, often required reading even in non-Iyengar programs. Senior Iyengar teachers reference it like scripture, and alignment-informed teachers like myself use it to clarify pose intention, refine alignment, and help students progress intelligently.

Is it dense? Yes.
Is it dated in some ways? Also yes.
But is it still wildly useful and worth owning? 100%.

patricks copy light on yoga

patricks copy light on yoga

Patrick’s copy of Light on Yoga

Concluding Thoughts

Patrick Franco sitting on a stool in a plaid button down and cuffed jeans with no socks or shoes, smiling at the camera

Patrick Franco, Yoga Director of YogaRenew

Light on Yoga isn’t just a book about yoga poses. It’s a document of deep study. Of practice refined through observation. Of a teacher who believed yoga should be for everyone—not just the flexible, the athletic, or the naturally gifted.

If it feels overwhelming at first, that’s okay. Put it down. Come back to it later. Let it grow with you. Use it not as a checklist of what you should achieve, but as a compass for how to build a practice that’s honest, intelligent, and rooted in something bigger than aesthetic goals.

Whether you teach, study, or just love yoga—keep Light on Yoga nearby. Not to master it, but to be reminded that mastery isn’t the point. Clarity is. Progress is. Practice is.

And that—when taught well—is what yoga really is.

07/28/2025
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Yin yoga sequence pdf with puppy pose, child's pose, Janu Sirsasana (both sides), Paschimottanasana, and Savasana

A Yin Yoga Sequence for Rejuvenation

By Yin Yoga

When life feels a bit heavy or you simply crave some calm renewal, this gentle Yin practice brings softness to body and mind. By holding each posture with ease, you’ll cultivate stillness, restore energy, and create space for inner creativity.

The Sequence

1. Puppy Pose (Uttana Shishosana) – 3–5 minutes

  • Entry: Start on hands and knees. Walk the hands forward, lower chest toward the floor, and gently rest your forehead or chin down.
  • Mindfulness: Feel the stretch along the spine and shoulders. Soften the ribs.
  • Cue: Breathe into the back body. Allow the sternum to melt toward the floor.

2. Child’s Pose (Balasana) – 4–6 minutes

  • Entry: From tabletop, bring big toes together and knees wide. Sit the hips back toward heels, fold forward, and rest your forehead or a bolster on the mat. Arms may reach forward or rest by your sides.
  • Mindfulness: Create a nurturing hug around yourself.
  • Cue: Let each exhale carry tension away. Soften around the sacrum and lower back.

📌 Tip: Feel free to place a bolster between thighs or beneath the chest for added support—this pose is all about comfort and ease.

3. Janu Sirsasana (Head-to-Knee Pose, Right Side) – 4–5 minutes

  • Entry: From seated, extend your right leg forward and draw the left sole to the inner right thigh. Flex the right foot. Sit tall and fold forward over your extended leg, resting your hands on shin, foot, or a bolster.
  • Mindfulness: Anchor through the sit bones, spiral the spine long.
  • Cue: On each exhale, invite a gentle release deeper into the pose—tailbone grounding, crown lengthening.

4. Janu Sirsasana – Left Side – 4–5 minutes

Repeat steps from the right side, honoring subtle differences in your stretch and sensation.

Maintain the same mindful breathwork and grounding cues.

5. Paschimottanasana (Seated Forward Fold) – 5–7 minutes

  • Entry: With both legs extended and feet flexed, sit upright. Inhale to lengthen; exhale to fold forward from the hips, resting hands on shins, feet, or a bolster.
  • Mindfulness: Cultivate a long spine and soft belly.
  • Cue: Let your tailbone reach back as the crown of the head reaches forward. Breathe deeply into the back body.

📝 Note: To further support rejuvenation, rest your forehead on a block or bolster so the jaw, neck, and upper body fully soften.

6. Savasana (Corpse Pose) – 7–10 minutes

  • Entry: Lie comfortably on your back. Legs can be long or supported by a bolster or blanket under knees. Arms rest by your sides, palms facing up.
  • Mindfulness: Soften your jaw, eyes, and belly. Allow your breath to slow naturally.
  • Cue: Observe the subtle rise and fall of the breath. Let go of intention and simply be in this moment.

Closing Reflection

Gently wiggle your fingers and toes, then hug into a fetal position before rolling to your right side. Slowly rise to seated. Close with gratitude—perhaps a few soft Om’s or just a quiet moment of thanks for yourself.

“May this practice remind you: in stillness, all renewal blossoms.”

🎯 Key Focus Themes

  • Grounding: Child’s and Savasana provide loving support—the bedrock of restorative energy.
  • Stretch + Hold: Pup and forward folds deepen subtly over time, nurturing release.
  • Integration: Janu Sirsasana balances right + left, preparing you for full-body surrender in Paschimottanasana.
  • Closure: Savasana finalizes the process, weaving calm into your nervous system.

Feel free to adjust hold times (3–7 minutes per pose), add props (bolsters, blankets, blocks), and cycle through a second round if you need an extra layer of restoration.

Wishing you a deeply rejuvenating practice. ✨

 

07/22/2025
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Kate Lombardo in Full Saddle Pose

Discover the Magic of Yin Yoga with these Free Classes!

By Yin Yoga

Welcome to a world of gentle stretches, soulful stillness, and deep release. On our YogaRenew YouTube channel, we’re thrilled to offer a collection of free Yin Yoga classes to support your journey—whether you’re managing tension, seeking greater mobility, or craving moments of calm in your day.

📺 Explore our full playlist here: Free Yin Yoga Classes for Every Body & Mood

What Makes Yin Yoga So Nourishing?

Yin Yoga is a slow-paced, contemplative practice that targets the body’s deep connective tissues—fascia, ligaments, and joints—by gently holding poses for 3–7 minutes. It’s a serene complement to active (Yang) practices like Vinyasa, offering:

  • Improved flexibility & joint health through sustained, deep stretches
  • Better circulation with compression and rebound phases that hydrate connective tissue
  • Stress relief that activates the parasympathetic nervous system and calms the mind
  • Mind–body awareness through presence, patience, and stillness

“After class, I feel like I’ve gotten a massage… I also sleep better, have a better mood, and increased flexibility.” – Yin Yoga student

The Yin Yoga Path: Principles & Practice

Approach your Yin Yoga sessions with these guiding principles:

  1. Find your edge – settle into a stretch that’s challenging yet sustainable.
  2. Soften into stillness – let go of effort and allow gravity to do the work.
  3. Exit mindfully – move slowly in and out of poses to preserve body awareness.

Think deeply held self-care rather than fiery effort—a practice that invites us to pause, breathe, and listen.

Highlights from Our Free Yin Yoga Playlist

Here are some standout classes you’ll find in our curated playlist—perfect for different moods and moments:

  • Evening Wind‑Down Yin (30 min) – A soothing full‑body sequence to unwind before sleep.
  • Hip & Low‑Back Release – Ideal for those with tight hips or office‑induced stiffness.
  • Heart‑Opening Yin Flow – Gentle backbends and chest openers for emotional release.
  • Calming Yin for Stress Relief – Slow, grounding poses to ease anxiety and tension.

How to Get the Most from These Classes

  • Set the vibe: Make your space cozy—light a candle, play soft music, and gather props.
  • Flow with intent: Follow the pacing and voice cues; embrace silence and stillness.
  • Use props wisely: Support yourself with blankets, bolsters, or blocks to enhance comfort.
  • Honor your edge: If a pose feels too intense, back off or modify. This is your time to reconnect, not to push.

Why These Classes Stand Out 🎥

Not only are they free and accessible, they’re also rooted in:

  • Traditional Yin principles – including meridian awareness and Taoist philosophy.
  • Mindful sequencing – with minimal transitions and thoughtful pacing.
  • Inclusive for all levels – whether you’re new or experienced, these classes meet you where you are.

Ready to Begin?

Embrace the gift of stillness and self‑compassion—explore the playlist today and discover which practice resonates with your needs. Let us know in the comments which class released tension, opened your heart, or simply helped you breathe more fully.

Subscribe, like, and share to support this growing library of free Yin Yoga offerings—and may you move deeper into peace, stillness, and renewal.

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07/21/2025
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Patrick Franco in Warrior II to promote a 10 minute morning yoga flow

10 Minute Morning Yoga Flow for Energy & Positivity

By Yoga

Feeling a bit ‘bleh’ this week? Maybe you need to roll out your mat and practice. A quick, 10 minute yoga practice is said to not only enhance your mood, but also increase mobility and help the body regulate to sink into routine easier and alleviate the stressors throughout the day.

Patrick Franco leads us in a 10 minute morning yoga flow focusing on energy and positivity. Here’s what you’ll find inside his sequence…

The Sequence

Warm Up

  • Rock Pose (Vajrasana)
  • Table Top
  • Downward Facing Dog (Adho Mukha Svanasana)
  • Hop to a Forward Fold (Uttanasana)
  • Upward Facing Hands (Urdhva Hastasana)
  • Mountain Pose (Tadasana)

Sun Salutations

  • Urdhva Hastasana
  • Uttanasana
  • Step Right Foot Back (Low Lunge)
  • Downward Facing Dog
  • Plank
  • Cobra
  • Downward Facing Dog
  • Lift Right Leg Up
  • Step Forward & Fold
  • Repeat with Left Leg
  • Hop Back, Begin Standing Round

Standing

  • Warrior II
  • Straighten Arms & Legs (X Shape)
  • Warrior II to the Back of the Mat

Seated

  • Vajrasana with Interlaced Fingers

Supine

  • Supine Twists (Both Sides)
  • Hug Knees to Chest
  • Tuck Chin to Knees

Savasana

  • 3 Minutes

Why It’s A Great Morning Yoga Practice

This simple sequence is perfect for any morning. Its simplicity and incorporation of fundamental poses (specifically an abbreviated sun salutations motion) works all parts of the body and helps it to awaken. If you enjoyed this practice, be sure to check out Patrick’s full series on YouTube: YogaRenew Free Online Yoga Classes.

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07/15/2025
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200 hour vs 300 hour

200 vs. 300 Hour Yoga Teacher Training: Which Online Course Is Right for You?

By Yoga

Are you ready to deepen your yoga practice and share your passion with others? Choosing between a 200-hour and 300-hour yoga teacher training (YTT) is a big decision—and if you’re doing it online, the stakes feel even higher.

This guide breaks down the difference between 200 and 300 hour YTT programs, what you can expect from each, and how to choose the course that aligns with your goals. Whether you’re just starting or looking to advance your teaching credentials, this article will help you move forward with clarity—and confidence.

What Is a 200-Hour Yoga Teacher Training?

A 200-hour YTT is the foundational certification required to become a registered yoga teacher (RYT-200) with the Yoga Alliance. This is where your teaching journey begins.

🧘🏾 Who It’s For:

  • Aspiring yoga teachers
  • Serious practitioners who want to deepen their knowledge
  • Anyone looking to build a solid personal and teaching practice

🧘‍♀️ What You’ll Learn:

  • Yoga philosophy and history
  • Asana alignment and sequencing
  • Anatomy & physiology
  • Teaching methodology
  • Meditation and pranayama
  • Ethics and professional development

🌟 Our Online 200-Hour Yoga Teacher Training is self-paced, fully accredited, and designed to fit into your life—not the other way around.

What Is a 300-Hour Yoga Teacher Training?

A 300-hour YTT is an advanced certification designed for those who already hold a 200-hour credential. It’s the next step on your journey to becoming an RYT-500 and is often pursued by those looking to specialize, deepen their teaching, or open a yoga studio.

✅ Who It’s For:

  • Certified yoga teachers (RYT-200) ready to advance
  • Teachers who want to refine their voice and niche
  • Yogis exploring deeper philosophy, anatomy, or therapeutics

📚 What You’ll Learn:

  • Advanced sequencing and theming
  • The subtle body (chakras, mudras, etc.)
  • In-depth yoga philosophy (building off the Bhagavad Gita & other texts you were introduced to in your 200 hour)
  • Ayurveda: The Sister Science of Yoga
  • Business and branding for yoga teachers

💡 Our Online 300-Hour Yoga Teacher Training includes live mentorship, lifetime access to materials, and bonus business-building workshops.

Feature 200-Hour YTT 300-Hour YTT
Prerequisite None 200-hour YTT certification required
Focus Foundational yoga teaching skills Advanced knowledge & specialization
Duration Typically 3-6 months (self-paced) 4-8 months (flexible pace)
Certification Outcome RYT-200 RYT-500 (when combined with 200hr)
Career Level Beginner to intermediate Advanced/professional

Why Choose an Online Yoga Teacher Training?

Online yoga education has transformed the way aspiring teachers learn and connect. With global access, expert teachers, and flexible study options, our online programs offer the same certification and deeper learning—without the cost or stress of travel.

✅ Learn from anywhere
✅ Go at your own pace
✅ Lifetime access to all course materials
✅ Yoga Alliance certified
✅ Live community and mentorship options

How to Decide: 200 vs 300 Hour Yoga Teacher Training Online

Ask yourself the following:

  • Are you new to teaching or yoga philosophy? → Start with the 200-hour.
  • Do you already teach and want to expand your skills? → The 300-hour is your next step.
  • Are you seeking Yoga Alliance RYT-500 status? → You need both.

Still unsure? We offer free consultations to help you decide which program is right for you.

👉 Book Your Free Yoga Training Consultation Now

Testimonials from Our Students

“I chose YogaRenew Teacher Training to expand my knowledge of yoga and all that is offers. When attending the local teacher trainings, there were things I felt I did not learn, but YogaRenew provided all the things I needed and originally wanted to learn.” — Kerry Yang Beaulieu

“I chose YogaRenew because it was both affordable and convenient. It is perfect if you have a busy schedule since you can do it on your own time. I liked the training program because it really deepened my knowledge on yoga philosophy. The program also made me feel prepared to easily teach a class.”
— Isabella Delgado

Read more testimonials

A 200 Hour Lays the Groundwork, A 300 Hour Deepens It

Whether you’re stepping onto the mat as a student or stepping up as a teacher, choosing the right yoga teacher training is a sacred decision. Take your time. Ask questions. And trust your intuition.

Both our 200 and 300 hour online YTTs are designed to meet you where you are—and take you where you’re meant to be.

👉 Ready to Begin? Enroll in one of our Online Yoga Teacher Trainings Today!

Online Yoga Teacher Training Courses:

200 Hour Online Yoga Teacher Training

Enroll Today
200 Hour Online Yoga Teacher Training

300 Hour Online Yoga Teacher Training

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500 Hour Online Yoga Teacher Training

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07/14/2025
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Mindful Morning Flow - yoga class PDF

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

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07/08/2025
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Yogi sitting in Virasana on a yoga mat following instructions from an AI voice assistant like Alexa or Siri from a speaker sitting on a table in front of them

How AI Is Revolutionizing Yoga Today — And What’s Next

By Yoga

I’m sure I’m not the only one who’s been regularly inundated with headlines and media covering Artificial Intelligence. It’s been nonstop. There’s plenty of doom and gloom, but also an incredible sense of optimism about how artificial intelligence can change the world for the better. AI already has a ton of interesting applications in yoga, transforming elements of the physical practice, philosophy, sequencing and education with tools like LLM, wearables and motion tracking tech.

A lot of the discussion surrounding AI centers on the way it’ll transform the job market: Are yoga teachers among the long list of professions at risk of an AI take-over? Or is AI going to supercharge the space and enable yoga instructors to do more than they ever thought imaginable?

We’re embarking into unfamiliar territory. Some of it is overwhelming. Some of it is underwhelming. So where does that leave us? How is AI changing the landscape of yoga, and what does the future look like for yoga instructors, practitioners or the average Joe casually taking class with his girlfriend? I’ve been thinking about this quite a lot recently and thought it would be prudent to organize my thoughts. The definition of AI has broadened to include things like chatbots, big data analysis and other technologies that aren’t traditional ‘AI’ but still put us on an interesting path.

Artificial intelligence (AI) is everywhere—headlines, apps, innovations. But beyond the hype lies real potential: AI-powered yoga. From personalized sequences and posture alignment to physiological tracking and even spiritual guidance, technology is pushing yoga’s evolution in surprising ways.

Let’s take a look at the many different ways people are using AI today within the sphere of yoga and what the future might look like in this new world. Buckle up!

Disclaimer: Through-out this article, I use the term ‘AI’ to refer broadly to technologies like large language models (LLMs), machine learning systems and other forms of advanced data processing. While these tools don’t technically meet the strict definition of artificial intelligence in the sense of autonomous or sentient machines, ‘AI’ has become the commonly accepted shorthand for describing them. I’m using the term in that popular, accessible sense. 

AI-Generated Yoga Classes & Smart Sequencing

Factory-Built Yoga Classes?

A couple years ago, I sat down with a pre-blonde Patrick Franco and we started playing around with AI to see how well it did at sequencing a class. It was only a couple months after ChatGPT was publicly released so we were still learning, but even back then with limited instruction in our prompt it was able to do okay. Sequencing is definitely one way yoga teachers use AI for inspiration or as an outright cheat sheet for building their classes. Digital yoga apps have taken it a step further to have AI design entire classes based on a user’s preferences.

Benefit: Mass Customization

Having an AI generated yoga class has a ton of advantages. Imagine someone opening an app and saying “Okay, I’m a beginner and I want to work on my hips but I have an ankle injury and only 17 minutes. I want the class to take place in that beach I got married on in Bali, and I’d also like my instructor to speak with an Australian accent.”

There’s simply no way to design a class for every single scenario like this without AI. Furthermore, apps like this have been around for years. Down Dog is a mobile app built entirely around custom yoga classes and it’s wildly popular. Down Dog doesn’t generate any AI video content from what I’ve seen though. That would be incredibly expensive right now. Instead, it looks more like pre-filmed poses/transitions stitched together based on your preferences for the class and then overlays an audio track with some instructions to get in and out of the pose.

The idea of being able to design an entire class in virtual reality or even to watch on TV is pretty enticing, and also pretty cool.

Limitations: Lacks Human Touch

Even strictly looking at online classes, there’s some differences that stick out between a class lead by a human vs artificial intelligence. Down Dog might be popular, but for me it lacks the personality that I cherish so much from real people. Dharma talks at the beginning of class are an opportunity for an instructor to tie real world experiences into deep insight from yoga’s principles and philosophy. I just don’t see that resonating if it’s coming from AI since it lacks the human experience.

LLMs like ChatGPT can handle sequencing pretty well but sometimes plans change in the midst of class. Experienced yoga teachers are able to adjust their sequence on the fly to accommodate injuries, or experience level within a class. Understanding the principles behind sequencing can enable instructors to work better on the fly in these situations.

What do we predict for the future of AI generated Yoga Classes?

AI video generation is very costly right now, but as costs come down its definitely feasible to see a world where AI could create an entire video or VR experience based on your preferences. You could design and take classes based on whatever outcome you can imagine. You could practice in otherworldly settings beside purple oceans and pink clouds. It could go beyond a recorded video or transcribed voice into an AI instructor that gives you real-time feedback based on your movement. In fact, some of this already exists… Let’s look at how AI is already helping to give real-time feedback on alignment.

Alignment & Posture Feedback via AI Vision Tech

The Robots Are Giving Adjustments Now  

Last year I got into a pretty interesting conversation about AI down in Los Angeles. I was in town for IDEA world’s fitness conference when someone came up to me excited to talk about the YogaRenew app. He had developed technology that uses real-time video analysis to provide feedback on alignment. His pitch went something like this: “Nick, you can stream classes from your app and have AI give your students real time feedback on their alignment. The way it would work is they just flip open the YogaRenew app, their camera starts rolling and BOOM – AI can give them guidance on how they can “fix” their alignment.” Well that’s interesting.

Man wearing VR goggle and looking at hologram. Technology concept. Ingenuity.

Virtual reality glasses can summarize your workout/yoga class based on stored data and other manual input then provide feedback and suggestions

Benefits: Affordable Personalized Coaching

I’ve been seeing the concept of AI giving real-time feedback for alignment mentioned more frequently in different articles, like this one published in nih.gov last year. It’s definitely clear why it would be attractive. Having real-time feedback gets us one step closer to the experience of a real-life instructor. It’s more affordable than having a person come to your house for a private session and with an AI instructor you don’t need to worry about scheduling. Just crack open your app whenever you’re ready to practice and they’re there waiting for you.  On-demand digital yoga content introduced the practice to people with limited access to in-person classes. With AI, yoga can become even more accessible for underserved communities.

Challenges: Individual Anatomies Vary

The thing is – what does it really mean to ‘fix’ my alignment? For sure there are instances where this would be helpful but it could also be misleading if not handled properly. The challenge comes from the fact that there’s no universal form in alignment of the asanas. And for good reason. Anatomical variations between people mean that we’re all coming into a yoga class with different bone structure, joint flexibility, muscle length, etc. As Bernie Clark pointed out, “Imposing a stereotyped ‘ideal’ technique will often prevent an athlete from reaching their full potential.” I have yet to see any technology that really accommodates this principle. Yet.

What do we see for the future?

Just because we aren’t quite there now doesn’t mean we won’t get there some day. AI is capable of way more knowledge and input capacity than a human. When self-driving cars first hit the road, people were terrified of how they would endanger people – both the drivers and pedestrians. The reality is that a self-driving car is able to take in way more data points than a human can which gives them far greater potential for awareness and safety in the long run. I can imagine a world where an AI instructor is be able to communicate with a student and provide guidance like a human does today. In fact, an AI instructor would be able to work with a lot more data points than a human instructor ever could. Which brings me to my next subject: wearables & physiological data.

AI Can Design Your Yoga Practice Based On Your Physiological Data

Sequencing From Your Stats

Closeup photo of a hand with a black health tracking ring on the first finger

Meditation with wearable tech: A ring that can monitor heart rate, sleep, etc.

Wearables are hot right now. Watches, rings and earrings are able to monitor physiological metrics like heart rate, respiratory patterns, and movement. There’s smart yoga mats on the market that claim to detect your balance, and Bluetooth enabled yoga pants that are designed to track your alignment. EEG devices designed to track brainwaves during meditation have been on the market for a while as well. I’ve personally become an advocate for continuous glucose monitors and wear an Oura ring.

We developed the YogaRenew app to integrate with Apple health so that workouts and mindful minutes could be tracked automatically. In short, there’s an abundance of data collection available which opens the door for a ton of AI applications when it comes to a physical yoga practice.

Why It Matters

Over time we learn to tune into our body. We gain insight on what serves us and what doesn’t. Wearables can aid us in this pursuit and AI can build guidance on top of that insight. The physical practice of yoga contains a diverse set of styles that can be deployed in different situations. The body craving a Vinyasa class might look quite different from the body in need of a Yin or Restorative class.

As an example, variations in heart rate can indicate stress levels. AI might sense that we’re stressed and design a class for us to alleviate that stress. Taking it one step further, AI might be able to adjust a class in real time based on your physiological data. If it senses that you’re getting exhausted mid-class, it might lower the intensity of your workout and adjust the rest of the class sequence to accommodate your needs. You may already be in touch with these signals from your body, but your instructor certainly isn’t. At least not your human instructor.

Issues to ‘Watch’ (No Pun Intended)

Wearable metrics deliver performance scores. This gamification of our health can be a great way to encourage engagement in healthier activities. But it can also become a trap if we become too attached to the outcome. Yoga is a path of liberation. Technology can aid us in that effort or it can become an obstacle.

The truth is that the data we get from consumer wearables today is imperfect. They can provide some amazing insight but it isn’t always accurate. For example, the Oura ring is only able to provide an estimate of core body temperature and can be influenced by external temperatures. Lastly – anybody concerned with privacy isn’t likely to start sharing their physiological data with nonchalance.

What Comes Next?

The future of AI in wearables and yoga lies in the benefits of big data, personalization and technological advancement. Over time, AI can identify patterns which can help it further optimize your practice. You might get personalized recommendations based on circadian rhythms, readiness scores or cycle syncing.

The future might also see the technology itself move into exciting new areas. Smart fabrics and smart clothing might become more common place. Skin patches or tattoos with tiny biometric sensors might take the place of the jewelry we’re using today. Devices to measure brainwave patterns and respiration may continue to develop and become better integrated with practices like pranayama or meditation.

Or the idea of a ‘wearable’ itself might change to the point where AI is infused directly into the brain and body thus starting the cyborg revolution. What a world to live in, right?

AI as a Spiritual Guide & Chatbot Guru

Downloading Samadhi ███▒▒▒▒▒▒▒

In his new book “Digital Dharma,” Deepak Chopra explores AI as a powerful tool for insight, research and self-reflection. The book has a lot of insight quoted directly from Gemini and ChatGPT and at times reads like a conversion between himself and AI. In the book, Chopra writes:

“In the Indian tradition, spiritual journeys historically required a guide who knew the way; in other words, a guru. AI can play many roles, from research assistant to personal confidant, but guru? The function of the guru needs to be overhauled in modern times, getting rid of the cult of personality, stepping away from superstitious belief in the magical attributes of enlightened beings, and answering the skepticism felt by modern people when spiritual issues are confronted. AI can step in to renovate a time-honored role almost immediately.”

Interesting take!

We’ve already seen a ton of scenarios where artificial intelligence can have an impact on yoga, but “AI” today is still most commonly used as a chatbot or image generator. This isn’t your granddaddy’s chatbot though.

Advantages

There’s a lot of truth in what Deepak Chopra says. A platform like ChatGPT is able to relay profound insight without the added baggage of being human. And lets be real – LLM platforms are incredibly powerful resources. They’re able to synthesize knowledge across the entirety of recorded history and distill it into personalized insight. They’re an incredible tool whether you’re looking for philosophical insight, spiritual guidance, or just want to get a quick answer related to anatomy.

LLMs like Chat GPT or Gemini are starting to replace traditional search engines in a lot of areas. For example, if I want a list of poses that help to build core strength I can get it pretty quickly on Chat GPT without having to scroll through a lengthy blog post.

Weaknesses

LLMs have been known to occasionally spit out total gibberish. An error that’s known as ‘hallucinating.’  They have their own imperfections separate from us humans. And while there’s value in having a device that can produce incredible insight, a machine won’t be able to speak from experience or lead by example. It lacks the capacity to connect empathetically or relate to human experiences like loss or grief.

Experiences like grief, loss, anxiety, or depression are often the driving force that draw people into a yoga practice. AI can provide incredible insight and direction within these areas but will always lack the power of human experience that can be such a valuable source of hope and inspiration.

Yogi sitting in Virasana on a yoga mat following instructions from an AI voice assistant like Alexa or Siri from a speaker sitting on a table in front of them

Yogi sitting in Virasana on a yoga mat following instructions from an AI voice assistant like Alexa or Siri.

The Future of AI Gurus

The ability to decipher centuries of knowledge into poignant guidance is already here, but there’s still a lot of exciting places left for us to go.  As Deepak Chopra pointed out, having AI fulfill the role of guru can be a powerful way to separate the flaws of humanity from the flawless principles found in yogic texts. It lacks the human experience that comes from an individual sharing their journey but can definitely arm that individual with valuable insight.

The future of AI as a guru could see video generated avatars that are able to hold a conversation in real time with more personalization, faster models and better reliability. I could imagine a future where datapoints through-out our day are collected and we’re able to receive answers to questions we didn’t even think to ask.

Taking it a step further, many envision a future where we reach a technological singularity, uploading and embedding these insights directly into the brain rather than consuming them in an external stimulus. Could the future have us operating as cyborgs with a constant barrage of knowledge penetrating our behavior and outlook? I’m not likely to be an early adopter of that technology.

Will AI Replace Yoga Teachers?

Will your favorite yoga teacher be replaced by Yogi Alexa or Yoga Siri?

Yoga is a profession of passion and purpose. The embers that spark this passion likely won’t stop glowing if AI is able to fulfill a lot of the roles that yoga instructors once filled. In some ways, it can help to fan the flame.

There are a lot of ways that AI can serve as a better yoga instructor – especially when it comes to collecting and deciphering lots of different data points into guidance or structured feedback. Often though, students are drawn to the instructor themselves more than their instruction. It might be a personality of peace and tranquility that they see in somebody and want for themselves. They might be drawn to an instructor’s ability to overcome similar challenges they’re currently facing. Or they might simply like the way they look and want to take up a similar exercise routine.

AI lacks the ability to lead by example. It lacks the ability to share real-world experience and empathize. It lacks the capacity of physical touch. The yoga teachers that thrive in the age of AI will be the ones who impart this knowledge and experience. They’ll be the ones who are able to connect on a human level.

AI Is a Tool, Not a Replacement

AI-enhanced alignment, wearable tracking, chatbot teachers, and personalized sequencing offer exciting, scalable ways to practice yoga. But AI isn’t human. It can’t breathe compassion into Dharma. Instead, it empowers teachers and yogis—enabling deeper practice and wider access.

In the age of AI, flourishing yoga teachers will be those who combine emotional intelligence, lived wisdom, and a willingness to wield technology thoughtfully—co-creating the future of yoga, not competing with it.

07/07/2025
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A neti pot on a table

10 Ways Ayurveda Can Improve Your Life

By Ayurveda

Ayurveda, which is sometimes referred to as the science of life or the sister science to yoga, has made my life better in so many ways. Ayurveda teaches us that when we’re sick, depressed, angry, overweight, or unhappy, we are experiencing an imbalance. The way to feel well again is to return to balance. Everything we see and experience here on planet Earth is made up of certain qualities and these qualities are what make up the unique blueprint that governs how we think, learn, feel, love, move, and act in the world. Although the teachings of Ayurveda can seem quite vast, it’s also a science that offers accessible practices to help us live our best life during our time here.

1. Balancing Guilty Pleasures

You’ll stop self-shaming whenever you have a certain craving. Ayurveda teaches us that like increases like and opposites balance. If it’s a cold and snowy day and you’re craving hot apple pie all day long, most fad diets will say that your craving is bad and then you may feel negative for wanting this “bad” thing. According to Ayurveda, if you’re feeling like you want something hot and sweet on a cold day, it simply means that you’re looking for something to balance out the cold and light qualities that are present during the winter months. If you look at your craving with curiosity rather than shame, you’ll notice that you simply need to come back to balance and you can do that with warm, cooked meals.

2. You’ll Learn to Act From a Place of Love

You’ll begin to do all things with love. Ayurveda aims to help us remember who we are and why we are here. When we’re operating from a place of love and recognizing that we are a soul that is all-loving, we begin to see that in all beings around us. When we’re moving through our days in this way, we make choices that are more fulfilling and we become happier in all that we do.

3. You’ll Find Things That Make You Happy

You’ll be happier. When we’re unhappy, it’s usually because we’re experiencing some kind of depletion or some kind of excess. The teachings of Ayurveda assure us that we’re not meant to exist in a state of emptiness or indulgence. When we’re experiencing too little or too much of something, we can empower ourselves to make choices that bring us back to that happy middle ground.

4. You Can Incorporate Yoga into Your Dinacharya (Routine)

Your yoga practice will be more balanced. Have you ever drank or ate something that upset your stomach or gave you heartburn? Have you ever found yourself on your yoga mat during that time? I have, and it wasn’t fun! Ayurveda’s focus on how we digest is key when it comes to feeling well in our beautiful bodies. Each of us has our own unique list of needs and when we listen to those, we can move with much more ease.

5. Master Meditation

Your meditation practice will be more focused. We don’t just digest meals, we also digest experiences. When our mind is frenetic and when we don’t give ourselves the time and space to process what we’ve experienced in a day, these experiences can basically constipate our thought process. We’re so lucky to be living in an era where modern science is proving the endless benefits of meditation, but if we can’t actually meditate because we’re so frenetic with all of our other experiences, those benefits may not find us.

6. Deal with Human Interaction From a More Balanced Place

Spending time with difficult people will become more bearable. When we understand The Doshas and how they can shape certain personalities, we grow more understanding towards the people around us – especially the ones we can’t really get away from. Perhaps you have a boss who is always starting a new project or looping you into a new idea, only to forget about that project or idea after you spent days working on the outline for it. Ayurveda informs us that this person simply has a lot of Vata in their personal blueprint and they probably do things like this all the time. Once we have an understanding of the Doshas and how they influence creativity, decision making, work ethic, and relationships, we become more understanding towards the people we have to see or work with on a regular basis. Maybe you could sit with your boss and create a timeline together or let them know you need a contract before you begin working. You could also kindly say you don’t have the time and step away without taking anything too personal.

7. Traveling Becomes Easier

Travel will be more easeful. Long road trips, flights, and boat rides will all either increase or deplete certain qualities within each of us. Once we know what qualities are most present within us and how to be balanced in our day to day life, we can prevent those headaches, digestive issues, irritability, and sicknesses that come with travel.

8. You’ll Be in Sync with the Seasons

The transitional time between the seasons will be more smooth. The study of the seasons and their rhythms is called “ritucharya” and it stresses the importance of adjusting our consciousness and our own rhythms to flow with the season. The time between each season is called “ritusandhi” and stresses the awareness we need to cultivate during the change of seasons as this is when we’re more likely to come out of balance. When we’re in rhythm with the seasons we’re in, we’re ideally balancing our bodies to be ready for what comes next and we lessen our chances of experiencing the cold/flu/allergies that sometimes come with seasonal changes.

9. You’ll Start to Physically Feel Better

You’ll feel better. If you’re incredibly healthy in your body, but your mind is always haunting you with anxiety or depression, your body will eventually begin to feel the weight of the mind. If your mind is healthy, but your body is not, your mind will eventually begin to move away from its state of ease. The same goes for matters of the heart and spirit. When one part of us is out of balance, we become imbalanced in another. When we’re in balance, which is one of our goals in Ayurveda, we feel much better and more like ourselves.

10. Your Relationships will Improve

Your relationships will be healthier and more fulfilling. The way we connect with the world around us is the way we inevitably connect with ourselves. The way we connect with ourselves is inevitably the way we connect with the world around us. When we’re studying and practicing even the smallest Ayurvedic practice or concept, we feel more fulfilled and more at peace with who we are and where we’re at.

Practicing Ayurveda is the Secret to a Lasting, Healthy Lifestyle

Some of the most simple practices in Ayurveda can be the most transformational. You don’t have to completely change your entire lifestyle to experience benefits. Many of the practices are about happiness and fulfillment and enjoying the time you have here during this lifetime. They connect us to the elements around us and provide us with the tools we need to experience them in a loving and blissful way.

Lisa Bermudez - Ayurveda Teacher

– Written by yoga teacher & Ayurvedic goddess Lisa Bermudez

 

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06/30/2025
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