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45‑60 min Prenatal Yoga Sequence

By Prenatal & Postnatal Yoga

Phase Approx Time Focus / Cueing Pose(s) & Transitions
Centering & Opening 5‑7 min Invite connection to breath, soften restrictions, gentle awakening 1. Begin seated in Sukhasana (easy cross‑legged). Option to use bolsters under sit bones.
2. From Sukhasana, inhale to lengthen spine, exhale soften.
3. Add twist with eagle arms (i.e. gentle open twist / side bend) — twist toward open side (so no compression of belly). Hold a few breaths each side.
4. Return to center.
Warm‑Up (on all fours / transitions) 8‑10 min Mobilize spine, open shoulders, prepare for standing 1. Cat / Cow — 5–8 rounds (slow, moving with breath)
2. DD (Downward Dog, modified) — from Table, tuck toes, lift hips. Option to keep knees bent and heels lifted. Hold for a few breaths, pedal calves
3. Return to Table, then transition to standing via gentle lunges or rising through a half‑kneeling prep.
Standing & Thigh Engagement 10–12 min Stability, inner thigh engagement, balance work 1. Tadasana with block between thighs — stand tall, block gently squeezed between inner thighs to engage adductors
2. Chair pose with clock (block) between thighs — sink into chair, maintain the block, optionally sweep arms or keep hands to heart
3. From chair, step one foot back to wall and practice Triangle at the wall (front foot toward wall) — use a block or wall for support
4. Transition to Half Moon at the wall (with wall support)
5. Then come down to Gate Pose (side stretch) on each side
Backbend / Opening + Seated Work 8–10 min Gentle back extension, hip and leg release 1. Camel (Ustrasana), modified — use blocks under hands, keep soft in lower back, don’t force.
2. Return to a gentle neutral spine, come to seated
3. Marichyasana I (open, no clasp) — one leg extended, other knee bent — twist just to comfort, no compression
4. Figure‑4 Stretch — seated or lying (side) version, gentle opening of glutes/hips
Cool‑Down & Transition to Rest 5 min Soften, unwind, prepare for final rest 1. Gentle side stretches or spinal elongations seated
2. Gentle hip rolls or knees‑to‑chest (if comfortable)
3. Revisit Sukhasana or comfortable seated posture for a few breaths, invite release
Savasana (Side‑Lying Rest) 5–10 min (or more) Deep rest, allow full support Encourage lying on the left side (or whichever side feels best), with pillows between knees, under head, maybe back support. Encourage soft breathing, letting go of tension. Close in seated or child’s pose gently.

Suggested Class Sequence + Cueing

Puttering

  1. Opening / Centering

    • “Come into a comfortable cross‑legged seat. Soften your shoulders. Close the eyes or soften the gaze. Inhale to lengthen, exhale to ground into your seat.”

    • “On your next inhale, open the arms—or bring elbows bent, wrap into eagle arms (right under left or vice versa). On exhale, gently twist to one side, allowing the twist to be open (not compressing belly). Hold 3–5 breaths. Return center, switch twist side.”

  2. Cat / Cow → Downward Dog

    • “Come to tabletop. With an inhale, melt your belly, lift chest (Cow). On exhale, round your spine, chin toward chest (Cat). Flow 5–8 rounds slowly, feeling space in mid and low back.”

    • “From tabletop, tuck toes and lift hips back to Downward Dog (use micro‑bend in knees). Take several breaths here, pedaling each foot.”

    • “Walk feet forward or step through a lunge to come up toward standing (or a half‑kneeling preparatory posture).”

Standing / Thigh Engagement & Balance

  1. Standing & Balancing

    • “Stand tall in Tadasana, block between inner thighs, gently pressing in to activate inner legs.”

    • “Sink into Chair pose, keeping the block, lengthening spine, maybe arms overhead or staying at heart. Stay 4–6 breaths.”

    • “From chair, step one foot back so your back heel is near the wall; set up Triangle at the wall (front foot + torso tilt). Use support as needed — block or wall.”

    • “Then shift to Half Moon at the wall — back leg lifts with support, reaching through the top arm.”

    • “Return to standing, find Gate Pose: kneel (or modified), side stretch the torso over one extended leg. Repeat opposite side.”

  2. Backbend + Seated / Hip Openers

    • “Come back up, tuck toes under, come onto knees (hip‑width). Camel: place hands on low back or blocks, lift chest, lengthen through front of hips. Move slowly in and out.”

    • “Return to seated. Extend one leg, bend the other, and find Marichyasana I (open, no clasp) — twist gently, keep the spine long, no force.”

    • “Then tuck legs or come to lying‑or seated Figure‑4 stretch — cross one ankle over opposite thigh, flex bent knee side for support, deepen as comfortable.”

Wind Down

  1. Cool‑Down & Rest

    • “Ease out of seated, maybe side bends, gentle spinal movements, softening.”

    • “Prepare for final rest: lie down on your side (preferably left), with bolsters or pillows between knees, under head, and behind back for support.”

    • “Allow breath to deepen, allowing tension to melt away. Stay here for 5–10 minutes (or more). When ready, roll gently up to seated to close.”

Modifications & Safety Notes (Prenatal Considerations)

  • Encouraging wide stances / softer bends / support (blocks, wall) is key.
  • Twists should be open — avoid compressive or deep twists.
  • In later pregnancy, avoid lying flat on back for extended time (use side‑lying or incline).
  • For Camel, don’t overarch; use support (blocks or hands on lower back) to avoid lower back strain.
  • Always offer the choice to skip or do gentler variations — e.g. Half Moon near wall, keep foot lower, hand on block or wall.
  • Use plenty of props: bolsters, blocks, blankets, wall support.
  • Remind students to stay hydrated, and to rest if any discomfort arises (e.g. dizziness, uterine pressure, etc.).

👉 For more information & to learn how to guide pregnant students, visit our Online Prenatal Yoga Teacher Training Course.

October 7, 2025
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dhyana - meditation

Dhyana

By Yoga Philosophy

Any of these sound familiar?

  • You read an article that says how meditation is good for your mental and physical health, stating lots of facts about the longevity of people who do this practice.
  • A friend swears that meditation helps with the stress caused by their job/relationship/kids/living situation/family/bank balance.
  • You see a photo of someone who looks both healthy, serene, and somehow buff and beautiful, sitting with eyes closed, cross legged in a beautiful place, with the words THE POWER OF MEDITATION written in fancy lettering underneath it.

And then you try. You really give it a shot. You play calming music, dim the lights, maybe even get a candle or incense, or a cool embroidered cushion. You close your eyes, you take a breath – and then, this conversation ensues:

You: Release, relax, let go!
Your Mind: Hmm…. I wonder what I should have for lunch.
You: Release, re…
Your Mind: I cannot believe my brother said that to me three years ago. I mean, come on, that was totally not fair!!
You: Re..
Your Mind: I wonder if those pants I really liked are on sale.
You: AWWW FORGET IT! I CAN’T MEDITATE!!!!!

For a lot of folks, meditation is a pipe dream – something that sounds and looks really good, but appears to be impossible. And, that can be bad news if you are looking to achieve the goal of yoga, which is more than just being calm. The actual point of yoga is to get the mind, (that has been so incredibly active), to be so still that our true identity as spirit soul can shine forth.

We can think of it like this. If your eye glasses are dirty, you could not see yourself in a mirror. For most of us, our minds are like those glasses – they are blocking the soul from actually perceiving itself. The method of cleaning the glasses is meditation, in Sanskrit, (the language of yoga), it is called Dhyana.

Defining Dhyana

The Yoga Sutras of Patanjali, define Dhyana like this (3.2): Meditation is the one-pointedness of the mind on one image.

It is interesting that this anga (limb) of the Ashtanga (eight limbed) Yoga System is found in the third pada (foot) of the Yoga Sutras – I know, there was a lot of leg parts in that statement! In this system of yoga, most of the other angas are in the second pada – which is often described as the book on practice – but not Dhyana, or the step right before it, Dharana. Meditation is found in the portion of the book entitled “Mystic Siddhis”, meaning (basically) super powers! So, yes, if you find it hard to meditate, the Yoga Sutras is saying that it’s up there with being Wonder Woman!

Though this seems difficult, the fact remains that EVERYONE has meditated at some point or another in their lives, even you, and maybe you just didn’t even realize it. That day you might have lost track of time when you were so absorbed in a writing project. The way you felt “in the flow” when you were dancing, surfing, running, skiing. In all of these instances, were you not “one-pointed”? It is a mistake to think that meditation looks only one way…

Ways in which Dhyana is Practiced

In the Yoga Sutras, the sage Patanjali, gives several different options on the object one can use as their focal point for meditation.

  • Mantra: Quite early in the text, Patanjali mentions contemplation on the word OM, as a way of bringing the mind into focus. OM, which I jokingly call the official sound of yoga, is much more complicated than it would appear. It is more than a single word, it is a mantra. Man – meaning mind, Tra – meaning to go around the mind. In the language of Sanskrit – a word, and the meaning of the word are “non-different”. Exactly how water and ice are different forms of each other, therefore not the same, but not two different things. The mantra of OM (really written AUM) is one of the verbal representations of The Supreme Being. In Sutra 1.28, meditating on this mantra is stated as a means to achieve the one pointedness of Dhyana. In Bhakti Yoga, mantras are the primary means of meditation. When spoken, it is called Japa, and when sung it is called Kirtan.
  • Breath: Sutra 1.34 states that meditation can be practiced by exhaling and retaining breath. Earlier in the Yoga Sutras, the practice of Pranayama (breath retention) is also mentioned. This is something most of us have practical experience with. When panicked, why do we say, “Take a deep breath!”? We know the power of one long, steady, still exhale to calm ourselves. What is occurring when we do that is that we are using the voluntary control we have over the respiratory system to affect our nervous system. Pulling it from “flight or fight” to “rest and digest”.
  • Sense Objects: While yoga talks a lot about not letting the senses pull you outward to the world of things, as opposed to inward to the residence of soul. Sutra 1.35 , says one can focus on a sense object to focus the mind. Think of the experience of bringing your attention to tip of the nose, or the tip of the tongue – that gives a person a very tangible thing to hang their mind on. Bhagavad Gita 6. 13-14 states: One should hold one’s body, neck and head erect in a straight line and stare steadily at the tip of the nose.
  • Another Being (Community): Sanga – association in English, is of the utmost importance in yoga. Having people in your life, you exemplify the qualities of yoga, who can inspire you, lead you, uplift you. Our care givers when we were young were very right – we do become who we hang around with. I love that it is said that we are the average of the five people we spend the most time around! When we fill our lives with people, especially teachers and mentors who live the principles we aspire to, we can use them as our compass and their qualities can be what we train our mind on. (Sutra 1.37) This is why the convention of a Guru (a spiritual teacher), is so esteemed in the yogic path. We have teachers for so many things, should we not also have a teacher for our spiritual lives?
    Dreams: Yes – Dreams!!! In the Yoga Sutras, dreams are one of the categories of thoughts we think. And, each of these categories can be used to help us uncover our true selves. Dreams, from a yoga standpoint, come from impressions on the mind called Samskaras. Think of a ball of clay – when you touch it, it makes an impression. The more you touch it, the more it changes shape, and the pattern you created gets more and more fixed. When in our waking hours, we begin to hold an image in our minds, so much that it appears in our dreams, we can then use our dreams to make it come even more into focus when we are awake. (Sutra 1.38)
  • Anything: In Sutra 1.39, Patanjali writes: Steadiness of the mind is attained from meditation upon anything of one’s inclination! That’s right… anything!!!! And this is where I go back to saying, we all have meditated, we just didn’t realize it. Any time we have fixed our mind on one single thing, and hold it there, it is Dhyana – meditation.

Let’s look at some things that meditation could look like in our contemporary lives:

  1. Asana (the physical yoga practice)
  2. Running
  3. Biking
  4. Walking
  5. Dancing
  6. Surfing
  7. Sports where you are constantly engaged – basketball, soccer
  8. Handicrafts – knitting, crochet, needlepoint
  9. Cooking
  10. Reading
  11. Writing
  12. Singing
  13. Making art

And it could also be:

  1. Anger
  2. Envy
  3. Long ago slights
  4. Negative thought patterns

Both lists could go on and on… and both the Yoga Sutras and the Bhagavad Gita tell us that we can use the focus of our mind either to our ultimate benefit, or to degrade ourselves. To paraphrase the Bhagavad Gita, “Our mind could either be our best friend or our worst enemy.” It depends on what we are meditating on day in and day out. That points to how we set ourselves up for meditation and the ancient texts give us clues.

Preparing for Dhyana

The title of the sixth chapter of the Bhagavad Gita is often translated as Dhyana Yoga. In it, Lord Krsna describes how the ancient yogis would go to the forest for meditation, live in seclusion in a sacred place and cover a spot on the ground with a particular type of grass. The yogi was to live a life of regulation, and sense control – neither eating or sleeping too much or too little. (6.12-17) While most of us won’t be tripping off to the woods to live 24/7, for 365 days a year, we can take our cues from this. To meditate, we have to make the space for it – both physically, and in our lives. Find that place that can be solitary, and for you, sacred. It can be anywhere: A corner of a cramped NYC apartment, a park bench, a book store. Anywhere that gives you a sense of peace, and where you feel you can go within.

Where the senses go, the mind will follow and that is why the Gita, the Sutras, and pretty much any yogic text point to controlling the senses. My teacher says that consciousness can only flow two ways – out to the world of things, or in, to the world of spirit. The senses pull us outwards, so the control of them, is a major preparation for Dhyana.

How to Practice Dhyana

Both the Gita and Sutras point to our relationship to others as an important step to being able to practice Dhyana. Sutra 1.33 (literally my favorite Sutra!) says from the cultivation of friendship toward those who are happy, compassion toward those in distress, joy toward those who are virtuous, and equanimity toward those who are non-virtuous, lucidity arises in the mind. The Gita mirrors that in 6.9: A person is considered still further advanced when he regards honest well-wishers, affectionate benefactors, the neutral, mediators, the envious, friends and enemies, the pious and the sinners all with an equal mind.

In other words, when we treat others with kindness, compassion, understanding and forgiveness, it soothes our minds, and brings it more to a place of peacefulness. And, we know this, don’t we? When do you feel more calm – when you are pissed off, or when you are feeling compassionate and loving?

Yoga teaches us that we have a secret inside of us – our identity as an eternal soul – but until we clean off the glasses blocking our view, we won’t ever know that. Dhyana, one could say, is the cleaning solution we need to wipe away that which we are not.

October 6, 2025
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Moms in a prenatal yoga class holding their bellies

Why Prenatal Yoga Teacher Training is the Certification Every Yoga Teacher Needs in 2025

By Prenatal & Postnatal Yoga

Are you a yoga teacher looking to expand your offerings and make a deeper impact? With more mothers seeking holistic support during pregnancy, becoming certified in prenatal yoga is one of the most rewarding and in-demand paths in yoga today.

In this blog, we’ll explore:

What is Prenatal Yoga and Why is it So Powerful?

Prenatal yoga is a specialized practice designed to support women physically, mentally, and emotionally throughout pregnancy. It focuses on:

  • Safe and modified asanas for all trimesters
  • Breathwork to ease labor and reduce stress
  • Meditation and mindfulness for emotional balance
  • Pelvic floor awareness and preparation for childbirth

More than just yoga—it’s a life-changing support system for expectant mothers.

Who Should Take a Prenatal Yoga Teacher Training?

This certification is ideal for:

  • Certified yoga teachers (200-HR or more) wanting to specialize
  • Doula or birth workers looking to deepen their holistic approach
  • Fitness professionals seeking to work with prenatal clients
  • Pregnant women or mothers who want to support their community

If you’re passionate about women’s wellness, this training empowers you to lead with confidence and compassion.

Why Choose an Online Prenatal Yoga Teacher Training?

Gone are the days when training meant weeks away in a studio. Online yoga teacher training is now more accessible, flexible, and effective than ever.

Here’s why students love learning online:

  • ✅ Study at your own pace — perfect for busy schedules
  • ✅ Lifetime access — revisit modules anytime
  • ✅ Lower cost than in-person trainings
  • ✅ Learn from anywhere — no travel required
  • ✅ Global community — connect with like-minded teachers worldwide

YogaRenew’s course is fully online and Yoga Alliance approved, so your certification is recognized globally.

What Sets YogaRenew’s Prenatal Yoga Teacher Training Apart?

At YogaRenew, we don’t just give you a certification—we empower you to transform lives.

Here’s what you’ll love about our program:

🧠 Comprehensive Curriculum

Covers anatomy, trimester-specific modifications, labor prep, teaching skills, sequencing, and more.

Prenatal Yoga Teacher Training Instructor, MĂŠlie Purdon giving an assist to a pregnant woman by gently placing her hand on her side body during a standing, side-leaning stretch

You’ll learn how to give proper, real-life assists and adjustments safely and in a comforting manner.

🎥 Expert-Led Video Content

HD video lectures, guided practices, and real-life class demonstrations.

📚 Downloadable Resources

Scripts, pose libraries, class templates, and prenatal handouts to use right away.

💬 Instructor Support

Have questions? Our instructors are there to guide and support your journey.

🌎 Global Recognition

YogaRenew is trusted by thousands of teachers in over 60+ countries and counting.

“This course gave me the tools to confidently support pregnant students in my classes and even inspired me to work one-on-one with parents-to-be!” – YogaRenew Graduate

The Benefits of Being a Certified Prenatal Yoga Teacher

Still on the fence? Here’s how this certification can transform your teaching and career:

  • Offer specialized classes and workshops
  • Work with doulas, birthing centers, and hospitals
  • Build a niche in a high-demand area of wellness
  • Charge higher rates for specialty classes
  • Make a difference in the lives of mothers and families

In a saturated yoga market, prenatal yoga helps you stand out while making an impact.

How to Get Started Today

Ready to begin your journey?

Getting certified is simple:

  1. Visit the course page: Prenatal Yoga Teacher Training
  2. Enroll instantly — no prerequisites required
  3. Start learning today at your own pace
  4. Get certified and start teaching with confidence

There’s never been a better time to invest in yourself and your students.

Final Thoughts

Pregnancy is one of the most vulnerable and transformative times in a woman’s life. As a certified prenatal yoga teacher, you have the tools to offer not just movement, but meaningful support and empowerment.

At YogaRenew, we make it easy and affordable to gain the skills, confidence, and certification to guide women safely through their journey—from the first trimester to the fourth.

👉 Click here to learn more and enroll today

 

October 2, 2025
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Social Wellness – The Third Pillar of Health

By Lifestyle & Wellness

Yesterday I had the absolute pleasure of seeing my dear friend, Allison Gilbert, speak on a subject that’s been on my mind a lot lately. Her presentation was advocating for social wellness – the often forgotten third pillar of health. Physical and mental health steal a lot of the spotlight with discussions on mind/body often neglecting social wellness altogether. It deserves better attention.

In 2023, U.S. Surgeon General Dr. Vivek Murthy declared loneliness an epidemic. In fact, his ‘parting prescription for America’ wasn’t focused on gun violence, obesity, or the opioid crisis – it was centered on loneliness and the impact of community. An extensive 2019 survey found nearly half of Americans feeling loneliness, and the data post-COVID appears even worse. In short, this is a prevalent but largely ignored issue.

For a long time there was a stigma surrounding mental health. I think back to the TV show ‘Sopranos’ and how the main character, Tony Soprano, had to hide his therapy sessions. It hasn’t been that long since the Sopranos went off the air and yet that seems like an alien concept today. Mental health has entered the mainstream alongside physical health, but social health remains largely outside the realm of discussion in wellness circles.

This is spite of the fact that there has been a wealth of studies on the impact social wellness has on mortality. Studies suggest loneliness and the lack of social connection increase the risk of premature death to the level of smoking 15 cigarettes a day – greater than the risk of obesity or physical inactivity! Other studies show that a lack of social connection can carry increased risk of heart disease, stroke, dementia, anxiety and depression. Social wellness isn’t just about making friends or building relationships – it has a direct impact on our longevity.

There’s a lot of factors at play that have influenced our sense of community and loneliness. I don’t intend on getting into them much here. I’m more concerned about what we can do about it. How can we get back out there and expand our relationships beyond what Gilbert calls ‘junk friends?’ (Just like junk food, junk friends are relationships that aren’t particularly meaningful. Friendships with empty calories.)

A Blueprint for Social Wellness

A few months ago I asked Gilbert if she wanted to develop a course for the YogaRenew app that outlines how to navigate this issue. She is an Emmy-award winning journalist, and coauthor of the best-selling book ‘The Joy of Connections’ with Dr. Ruth that delves into this very topic.

The course, “How to Build Meaningful Connections,” is available now on the app and its free for anybody with a subscription. It explores how to build the type of connections that help you feel seen, heard and valued. It’s a blueprint for anybody seeking closer friendships, longer-lasting romantic partnerships, stronger family ties, or a more satisfying sense of community. It lays out a personalized antidote to the loneliness epidemic.

Let’s take a look at some of my favorite revelations from that course to get a sense of how to navigate loneliness and prioritize social health.

Connection Begins Within

To really build meaningful connections, it’s important that you have a good sense of your interests and what you want out of relationships. Gilbert likens this to configuring a ‘connections compass.’

Defining your interests, goals and expectations is the first step because it gives you direction. Without this internal work, you’re wandering aimlessly and raising the potential for toxic or shallow relationships.

Within the Yoga Sutra’s Yamas, we encounter principles like non-violence (ahimsa), truthfulness (satya), non-stealing (asteya) or non-possessiveness (aparigraha). Ethical guidelines like these can help us fine tune that connections compass and enable more successful relationships.

You can’t pour from an empty cup. In order to build really deep and meaningful connections you need to start within.

Change Your Setting

There’s a ton of talk about ‘third spaces’ these days, especially when it comes to making friends or building relationships. For sure, you can meet some great people in third spaces like your local yoga studio or book club, but in order to really develop that connection you need to move the relationship outside of that setting.

Inviting somebody to a casual lunch, or to see a movie is a display of interest. It’s a signal that you see someone as more than an acquaintance you occasionally bump into. It doesn’t have to be an intimate invitation, anything casual outside of where you typically see them will do.

You’ll have trouble developing a deep, meaningful connection if your only interaction is within a transactional environment. If you’re looking to deepen the relationship, you need to change your setting.

Practice Small Gestures

Big gestures get all the attention, but the strongest relationships are built on a foundation of tiny moments. You shouldn’t need to fly somebody first class to Italy to win them over. A consistent series of small gestures will go further in building meaningful connections and they’re more sustainable than big gestures.

Maybe you send someone a thoughtful note or offer them to carpool if you’re headed in the same direction. Tiny efforts add up over time and can be done with greater frequency than big gestures.

Be Real

If you’re unable to be honest about your struggles, share concerns, or show vulnerability, you’re not leaving much space for somebody else to do the same. This isn’t about saddling somebody with every ounce of difficulty you encounter. It’s about developing a relationship of authenticity. Life is imperfect, and the way we present ourselves should align with that truth.

Use Technology

Technology is widely regarded as one of the problems driving the loneliness epidemic, but it can also be a tool that we use to combat it. It could be something as simple as setting a calendar reminder to remember someone’s birthday or other special date. A little ‘happy birthday’ can go a long way.

Voice memos can make interactions over text feel a bit more human – there’s a lot that gets lost in text, and a lot that gets communicated in the tone or pace of your voice. It’s a simple shift that can transform your engagement.

Online communities can be a valuable place to discover relationships. They enable people to connect across shared interests on a much wider scale than in-person events can. Especially in suburban or rural areas with limited options.

Online connections can be a great starting point to discover meaningful, in-person relationships. Just remember that in order to really develop a relationship, you’ll need to eventually move it outside (change your setting).

Social Health is Imperative

As time marches on, I find myself becoming more of a homebody than I was in my younger years. Getting out to social events sometimes feels like a chore, but one that I know needs to be done. For a long time, socializing felt unproductive – like I was averting more meaningful activities. There’s so much pride in Western culture attached to self-sufficiency and independence. It seems like we’ve lost sight of how important community and connection really are.

Social wellness needs to be included more regularly as a third pillar of health alongside mind and body. We need to engage with our neighbors, embrace our communities, and participate in society. We need social safety nets, support, and guidance.

Meaningful connections foster compassion and empathy. They provide partnerships to navigate challenges and celebrate triumphs. They’re avenues for practicing generosity and humility. Our relationships and community don’t just impact our satisfaction; they impact our life expectancy. They’re not a luxury, they’re an imperative.

If any of this resonates with you, I’d like to invite you to explore Allison Gilbert’s course on How to Build Meaningful Connections. It’s an insightful blueprint on how to navigate friends, lovers, and family. Writing from a country that’s become increasingly divisive, it’s exactly what we need – an antidote to the loneliness epidemic.

September 29, 2025
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weekly class theme: yoga for deep rest

Weekly Class Theme: Yoga for Deep Rest

By Yoga

Unwind. Release. Restore.

Join us this week for a deeply calming Restorative Yoga class designed to nourish your nervous system, quiet the mind, and create space for healing through intentional stillness. Perfect for all levels, this gentle class invites you to slow down and reconnect through supported, prop-rich poses that allow the body to fully release.

This Week’s Restorative Yoga Sequence

In our upcoming class, we’ll explore a curated sequence of restorative yoga poses that emphasize comfort, breath, and deep rest. Each posture is thoughtfully supported with props to encourage total relaxation and minimal muscular effort.

1. Front Side Rest

We begin lying on the belly, with the head gently turned to one side and arms resting by the sides or stacked under the head. This grounding posture calms the body and brings awareness to the breath. A folded blanket can be placed under the chest or hips for extra support.

2. Side Rest with Pillows

Next, we transition into a side-lying pose, using pillows between the knees and under the head for alignment and comfort. This position nurtures the spine and is especially comforting for those needing extra care in the hips or lower back.

3. Mountain Brook Pose

A gentle heart-opener using rolled blankets or bolsters beneath the knees, along the spine, and under the head. This supported backbend encourages expansive breathing and helps release tension from the chest and shoulders.

4. Wide-Legged Forward Fold with Props

Seated in a wide-legged stance, you’ll fold forward with bolsters, blocks, or blankets supporting your torso. This passive stretch opens the hips, inner thighs, and lower back, while still inviting deep rest and ease.

5. Reclined Bound Angle Pose (Supta Baddha Konasana)

Lying on the back with the soles of the feet together and knees falling open, we’ll use blocks or cushions under the knees for full support. A bolster or blanket along the spine allows the chest to stay open and soft. This pose is especially nourishing for the heart and hips.

6. Savasana with Eye Pillow & Neck Support

We close with an extended Savasana, using an eye pillow for sensory withdrawal and a rolled blanket placed under the base of the skull for subtle traction and comfort. This final rest seals in the benefits of your practice and invites the body into a parasympathetic state of healing.

✨ Ready to Restore?

Whether you’re new to yoga or a seasoned practitioner, this class offers a moment of peace in your week. Come experience the healing power of stillness in this gentle, guided restorative practice.

📍 Course Info

Join Alex Plante as she guides you along a truly transformational journey in our Online Restorative Yoga Teacher Training.

➡️ Reserve your spot IRL today and give yourself the gift of rest.

September 23, 2025
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Dharana — Tying up the Strands of the Mind

By Yoga Philosophy

I have a relative who has dementia. It is a horrifying thing to see someone who has spent their lives reading, discussing, and even writing the introductions to books, now sit with a book in their hand for hours, seemingly not to comprehend what is on the page. It is not that they cannot read – it is that she has lost the ability to focus long enough to make sense of the images before her.
Focus or concentration is a skill that in the modern age is slipping out of our grasp. It is said that the average attention span is now 8.25 seconds, down from 9.2 in 2022, and from 12 in 2000! But without concentration – known in sanskirt as Dharana, reaching the goal of yoga – which is to silence the mind – is near impossible.

What is Dharana?

We find this term in the Yoga Sutras, the textbook for the Ashtanga Yoga System. This text was written down by the great sage Patanjali, because he saw that even way back when – before pop up adds, and insta-everything, humans were losing their ability to focus and concentrate – so what was once spoken, and then understood instantly, had to be written down. What would Patanjali think now, I often wonder, about the way machines take notes for us? Ask yourself this question, “In the time I have been reading this post – how many moments has my mind jumped to something else?” I won’t be insulted – I know my writing isn’t that good – but do you see my point?

Let’s look at some key elements of this practice:

  • It is the sixth of the Ashta (Eight) Angas (Limbs) – that make up the Ashtanga Yoga System – one of the four traditional paths of yoga
  • Because the way of the Ashtanga Yoga practitioner is to silence the mind through meditation, Dharana is the preparatory practice. If one cannot concentrate, there is no way one can meditate – which is the next limb in this system called Dhyana.
  • The Yoga Sutras (3.1) define Dharana in this way “Concentration is the fixing of the mind in one place.”
  • It is interesting that this concept comes in the third pada (Patanjali uses the word for foot – pada – to describe the four chapters of the Yoga Sutras). Unlike previous practices on this path: Yamas & Niyamas, Asana, Pranayama, Pratyahara, that are located in the second pada, called the pada of practice – Dharana is the first concept listed in the pada called “Mystic Powers”. So, yes, if you think it’s hard to concentrate – Patanjali is telling you – you are very correct!!
  • In the Yoga Sutras, Dharana is listed as being the beginning of the most internal of the limbs of Ashtanga Yoga.
    An often used analogy to describe Dharana is the rain at the beginning of a rainstorm. At first, it is intermittent. Drip…..drip….drip….. Much the way we may be able to focus on say a candle, or a mantra for a few seconds, but then our minds rebel, and we pull it back, only to have it drift off again. Drip…drip..drip
  • The Bhagavad Gita, in the sixth chapter (6.26) states: From wherever the mind wanders due to its flickering and unsteady nature, one must certainly withdraw it and bring it back under the control of the Self.

Although this is one of the Eight Limbs of Ashtanga Yoga – it is certainly a concept found in Bhakti Yoga as well. In this case, instead of the practitioner fixing their mind on the breath, or their third eye, or an inanimate object, the source of concentration is The Supreme Being. In the Bhagavad Gita, Krsna says (12.8 ) – Just fix your mind upon Me, the Supreme Personality of Godhead, and engage all your intelligence in Me. Thus you will live in Me always, without a doubt.

Dharana, Dhyana – What’s the difference?

In the progressively internal practice that is Ashtanga Yoga, this practice of Dharana, is followed by Dhyana. I know, did they have to make them sound so similar? Isn’t Sanskrit confusing enough? But, the reality is that Dharana and Dhyana are actually the same thing – one is just a deepening of the other.

Let’s go back to the Drip…Drip… Now, rain could stay a sporadic drizzle, but many times (especially if you do not have your umbrella with you), the drops come faster, closer together, and harder – almost like being in a shower with really good water pressure. When the concentration that is Dharana is held long enough – what is intermittent becomes steady, and more encompassing, harder to deviate from. This is when Dharana turns into Dhyana. In English this translates into meditation. The Yoga Sutras define it this way (3.2) Meditation is the one-pointedness of the mind on one image. Where Dharana comes and goes, Dhyana is fixed. Without the focus of Dharana, Dhyana cannot be achieved.

That’s nice – but how do I do that?

A verse from the Bhagavad Gita, I personally love is (6.19) As a lamp in a windless place does not waver, so the transcendentalist, whose mind is controlled, remains always steady in his meditation on the transcendent Self. Wow! That does sound nice, doesn’t it? But, how exactly does that happen?

To quote an old joke – “How do you get to Carnegie Hall? Practice, practice, practice!!” But, how?

Yoga Sutras tells us this in sutra 1.13 – Practice is the effort to be fixed in concentrating the mind.
And what is practice? Sutra 1.14 tells us – Practice becomes firmly established when it has been cultivated uninterruptedly and with devotion over a prolonged period of time.

So what the yogi attempts is to take the strands of thoughts that roll around in our heads – things that are long gone, things that have never happened, things that will never happen, but we fixate on over and over again – and gather them to bring them into one point. Think of braiding a head of thick hair, or, for most of us, more like herding cats!

And, as sutra 1.14 tells us – this practice has to be done again, and again. People used to say it takes 21 days to break a habit – but studies, and you yourself, probably know it takes a lot longer than that. The tendency to let the mind wander hither and yon without any focus, is so imbedded in most of us, it would take a considerable amount of time, indeed! And, from a yogic perspective, that means lifetimes, not years.

Sutra 1.14 – also uses the words “with devotion” – this makes so much sense to me – because we don’t tend to do what is just good for us. Or what we think we should do. Or certainly not what we are told to do. No, we do what we feel in our hearts. And so, any of the practices of yoga would entail us acting from not just our heads, but our hearts.

Bringing Dharana into your everyday life

So, we understand that Dharana is a practice, and we feel in our heart that this is something we REALLY want to do strive for in our daily lives. What are next steps? I hesitate to write this next part, because I bet you already know the first thing I am going to say, but here it is:

  1. Put your phone down – EEEK!! But, like I said – you knew that, didn’t you? A friend of mine calls the little devices that we are ridiculously attached to “weapons of mass distraction”. How many times have we not been able to concentrate on a meal, some work, or your partner, because of the pesky little alerts from your phone? Turning the phone off, putting it in another room, and really dedicating yourself to a task or a conversation, is a super way to focus the mind, as a preparation for meditation.
  2. At the end of each day, ask yourself – how much was I present and concentrated in my activities? Was my body in one place, and my mind in another most of my waking hours? Set a goal to do better the next day.
  3. Pick something to read (perhaps a YogaRenew blog hahaha!) Don’t skim, really read. After you have finished, ask yourself – how much do I remember? Keep trying to read with absorption, and then, either write down or repeat what you read out loud.
  4. When you eat, really focus on the food – notice the textures, colors, flavors – don’t let you mind race ahead to the next bite.
  5. Don’t beat up on yourself! If your mind drifts. Remember it is a practice – not a perfect!

What’s the payoff?

If the concept of focusing your mind seems too daunting – and, I totally get that – Patanjali gives us some motivation in sutra 1.4. He writes, if we don’t gather those strands of thoughts – “Otherwise, at other times, the seer (your soul) is absorbed in the changing states of the mind.” In other words, your mind continues in a loop that may resemble a hamster in a wheel. And, if that is the case, the goal of yoga – to silence the mind, so the soul can see itself, can never be reached. My teacher says, “Where attention goes, energy flows.” Through the practice of Dharana, we can begin to attune to that which is not just more internal, and, yoga tells us eternal, but ultimately who we really are.

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September 18, 2025
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visvamitrasana

Weekly Class Theme: Visvamitrasana

By Yoga

YogaRenew | Date: | Category: Yoga / Peak Pose / Sequencing

This week’s peak pose is the bold, beautiful, and wildly demanding Visvamitrasana—a hybrid asana that blends hamstring flexibility, shoulder stability, side-body length, and an adventurous spirit. Named after the sage Visvamitra, this pose invites us into the mythological realm where effort, vision, and patience come together.

 

“Visvamitrasana is where strength meets surrender, and effort meets elegance.”

Why Visvamitrasana?

  • Builds deep hamstring flexibility (especially in the extended front leg)
  • Opens the side body and strengthens obliques
  • Improves shoulder mobility and stability
  • Enhances balance and mental focus
  • Offers a full-body integration challenge for experienced yogis

Warm-Up & Prep

Since Visvamitrasana is a complex posture, the warm-up should emphasize hip mobility, hamstring opening, lateral stretching, and shoulder prep.

  • Child’s Pose with side stretch
  • Cat/Cow → Thread the Needle (shoulder mobility)
  • Low Lunge with Side Body Reach
  • Revolved Lunge with a twist (prep for arm placement)
  • Half Splits & Pyramid Pose for hamstrings
  • Gate Pose (Parighasana) for lateral stretch

Suggested Class Sequence

  1. Sun Salutation A x3 — warm up the full body
  2. Warrior 2 →  Triangle Pose
  3. Add Extended Side Angle with a bind (introduce shoulder engagement)
  4. Add Half Moon with a bind (to explore leg extension + balance)
  5. Lizard Lunge with a twist → Revolved Side Angle → Arm thread
  6. Peak Pose: Visvamitrasana
    • From a lunge, thread arm under front leg
    • Step back foot out to the side for balance
    • Extend front leg while balancing on supporting hand and outer edge of back foot
    • Lift top arm skyward or bind behind the back if accessible

Modifications & Props

  • Use a strap: Loop around the foot of the extended leg to hold onto if the bind isn’t available
  • Blocks under the bottom hand: Brings the floor closer for better leverage
  • Bend the front knee slightly: Helps reduce strain if hamstrings are tight
  • Back knee on the ground: Creates a supported version for newer students

Cool-Down & Integration

  • Seated Forward Fold (Paschimottanasana)
  • Reclined Twist with arm reach overhead
  • Happy Baby Pose
  • Savasana (5–10 minutes)

Thematic Layering

Weaving in the story of Sage Visvamitra can add depth and reflection to your class. Visvamitra began life as a king, but through intense personal discipline and inner transformation, he earned the status of a rishi (sage). This story mirrors the effort and humility needed to approach the posture.

“Visvamitrasana reminds us that the path to greatness is not linear—it is earned through commitment, challenge, and self-discovery.”

Teaching Visvamitrasana is not just about nailing a visually impressive pose—it’s about guiding your students to find expansion, strength, and grace in their own unique form. Remind them that every step on the journey counts, and that the attempt itself is an act of transformation.

 

September 16, 2025
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the kleshas yoga philosophy

The Kleshas Explained: 5 Mental Blocks That Sabotage Your Zen (and How to Outsmart Them)

By Yoga

Ever feel like you’re doing all the yoga, but still getting stuck in stress, anxiety, or that annoying mental spiral at 2AM?

You might be dealing with the Kleshas — the hidden blockers in your brain that yoga philosophy has been calling out for thousands of years (long before your therapist said, “Let’s unpack that”).

In this guide, we’re breaking down the 5 Kleshas in a way that feels modern, relatable, and totally TikTok-worthy — with zero Sanskrit degree required.

“What are the Kleshas in yoga?”
The Kleshas are five mental obstacles or afflictions in yoga philosophy that cause suffering and keep us stuck in negative patterns. They are: ignorance (Avidya), ego (Asmita), attachment (Raga), aversion (Dvesha), and fear of death (Abhinivesha).

Why Should You Even Care About the Kleshas?

Because these mental patterns are the root cause of your stress, bad habits, relationship drama, and endless doom-scrolling.

Yoga says: “Hey, it’s not your ex, your boss, or Mercury in retrograde… it’s your own mind playing tricks on you.”

Understanding the Kleshas is like unlocking yogic cheat codes to:

  • Understand yourself better
  • Stop self-sabotaging
  • Feel more grounded (even off the mat)
  • Level up in your spiritual (or mental health) journey

Meet the 5 Kleshas (And Your Inner Saboteurs)

1. Avidya (Ignorance)

The root of all suffering: not seeing things clearly.

This isn’t “oops I forgot my keys” ignorance. Avidya is deeper — it’s mistaking temporary things for permanent ones, or thinking your thoughts = truth.

In real life?

  • You think success = happiness
  • You believe you are your anxiety
  • You chase perfection like it’s a finish line

Yogic Fix: Practice Viveka (discernment) and mindfulness. Start noticing when your brain is spinning stories that might not be the whole truth.

2. Asmita (Ego or False Identity)

“I am what I own, what I do, or how many followers I have.”

Asmita is when your sense of “I” gets tangled up with stuff that’s not really you — job titles, body image, your astrology sign, that green juice habit…

In real life?

  • Your self-worth crashes with your WiFi signal
  • You need validation like it’s coffee
  • You fear failure because it feels like identity death

Yogic Fix: Remember: You’re the witness, not the role. Try meditating on “Who am I when I’m not performing?”

3. Raga (Attachment)

“I need this to be happy.”

Raga is that sticky craving for things, people, experiences, or vibes that make us feel good — but the clinginess keeps us in a loop of desire → disappointment → repeat.

In real life?

  • Can’t put down your phone
  • Obsessed with that one person who ghosted you
  • Shopping “therapy” that ends in guilt

Yogic Fix: Practice contentment (Santosha) and detachment (Vairagya). You can enjoy without attaching.

4. Dvesha (Aversion)

“Nope, I’ll do anything to avoid that.”

Dvesha is the flip side of Raga: intense avoidance of things that hurt, scare, or discomfort us. It’s the reason you ghost hard conversations or skip yoga when you’re “not in the mood.”

In real life?

  • Avoiding failure so you don’t try
  • Can’t forgive because it still stings
  • Scared to face your shadow side

Yogic Fix: Try leaning into discomfort gently. Growth lives just outside your comfort zone.

5. Abhinivesha (Fear of Death)

“But what if everything falls apart?”

This isn’t just fear of dying literally — it’s fear of change, endings, and the unknown. It’s the root of control issues, anxiety, and attachment to routines that no longer serve.

In real life?

  • Paralyzed by change
  • Hyper-controlling routines and relationships
  • Fear of losing your youth, your success, your anything

Yogic Fix: Practice Savasana like it’s sacred (it is). Surrender is your superpower.

So… How Do You Overcome the Kleshas?

Yoga doesn’t say “just stop overthinking” — it gives you a full system to rewire your inner world:

  1. Asana (movement) to release tension
  2. Pranayama (breathwork) to calm the mind
  3. Meditation to observe and untangle patterns
  4. Svadhyaya (self-study) to catch your ego in action
  5. Ishvara Pranidhana (surrender) to let go of control

TL;DR: The Kleshas Are Mental Glitches You Can Hack

Klesha Translation Modern Vibe
Avidya Ignorance Mistaking Netflix for inner peace
Asmita Ego Over-identifying with your LinkedIn
Raga Attachment Addicted to good vibes only
Dvesha Aversion Fear of failure, discomfort, pain
Abhinivesha Fear of Death Anxiety about change or losing control

What’s The Meaning of Kleshas in Yoga?

“They’re five mental habits — ignorance, ego, attachment, aversion, and fear — that cause suffering and keep us from experiencing true peace. Yoga helps us recognize and overcome them.”

You don’t have to become a monk or move to the Himalayas to outsmart your Kleshas. Start with awareness. Start small. Your peace is already underneath all that mental noise — yoga just hands you the remote. And, if you want to deepen your studies on yoga philosophy, enroll in our completely online course.

September 15, 2025
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mindfulness graphic

Mindfulness Is Having a Moment (And Honestly, We Could All Use It)

By Yoga

In a world that’s always rushing somewhere, mindfulness feels like a breath of fresh air. Whether it’s a quick moment of silence before your morning coffee or learning how to sit with your thoughts during a chaotic day, people everywhere are finding real value in just… slowing down.

But here’s something cool: mindfulness isn’t just something you practice. It’s something you can share.And if you’ve ever thought, “Could I actually guide others in this?” — the answer is yes, you absolutely can. There are mindful humans just like you learning to turn their personal practice into something they can offer professionally (or just more confidently in everyday life).

Why Mindfulness Is More Than a Buzzword Right Now

Let’s be real: life is a lot. Our screens are full. Our minds are even fuller. And in the middle of all that, mindfulness is giving people a way to hit pause, get present, and feel more like themselves again.

It’s showing up in classrooms, offices, hospitals, yoga studios, and therapy sessions—not because it’s trendy, but because it actually helps.

Things like:

  • Lowering stress (science-backed)
  • Improving focus
  • Helping people feel more grounded, calm, and connected

And yeah, it helps you too.

Can Anyone Learn to Teach Mindfulness?

Short answer: yep.

You don’t need to be a monk or meditation expert. If you’re someone who values being present, knows the impact it’s had in your own life, and wants to deepen that understanding while learning how to share it — you’re already on the path.

Maybe you’re a yoga teacher, therapist, social worker, or coach. Or maybe you’re just the go-to “calm friend” in your group. Either way, learning how to guide mindfulness can open up opportunities—not just for your career, but for connection, growth, and real impact.

So… How Do You Actually Get Started?

There are lots of ways to explore mindfulness more deeply, but getting certified is a solid way to build confidence and learn the tools to guide others safely and effectively.

One option (that people love for its flexibility and vibe) is this

Mindfulness Certification from YogaRenew. It’s self-paced, fully online, and super approachable—even if you’re just starting out.

It’s not about being perfect. It’s about being present—and learning how to help others do the same.

TL;DR? Here’s the Vibe

  • Mindfulness is growing for a reason.
  • You don’t need to be a guru to guide others.
  • A certification can give you tools, structure, and confidence.
  • If you’re curious, that’s a good enough place to start.

Curious to Explore More?

No pressure, just an open door.

If you want to see what a mindfulness certification looks like (or bookmark it for later), you can check out YogaRenew’s course here.

 

September 8, 2025
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one legged wheel graphic

Eka Pada Urdhva Dhanurasana

By Yoga Asana

Eka Pada Urdhva Dhanurasana (One Legged Wheel) is a great pose for a new beginning and to crack open your heart space. Practicing this pose helps open up the front of the body, the chest, the shoulders as well as engage the legs and find a sense of stability from rooting down to open up.

In this sequence, we’ll explore stretching the shoulders and lengthening and straightening the legs to prepare us for one legged wheel. Regular Urdhva Dhanurasana (Upward Facing Bow Pose also known as Wheel Pose) is an invigorating and awakening posture that when practiced over time, helps you get more acclimated with backbending poses.

This class will focus on poses that engage the legs, strengthen and open up the shoulders, and allow students to find a sense of strength and mobility. We’ll break it down based on the structure of a YogaRenew class, with the specific sequencing structure that keeps our students happy and returning to their mat. Let’s go!

Puttering/Warm-Up:

  • Child’s Pose
  • Cat/Cow
  • Low Lunge to Runner’s Lunge
  • Prasarita Padottanasana

Sun Salutations:

  • 3-4 Rounds

Standing Poses:

  • Warrior 2
  • Peaceful Warrior
  • Half Moon Pose
  • Side Plank
  • Warrior 1
  • Devotional Warrior (with Hands Clasped and Head Dropped)

Balance:

  • Reverse Table Top
  • Uttitha Hasta Padangusthasana (Both A & B)

Peak Pose & Prep:

  • Urdhva Dhanurasana (Regular Wheel/Upward Facing Bow Pose)
  • Eka Pada Urdhva Dhanurasana (One Legged Wheel)

Wind Down:

  • Legs in the Air
  • Supine Twist
  • Happy Baby

Savasana

September 2, 2025
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