I recently shared a bit about my meditation journey. Nine months later, meditation is still part of my morning routine! Having recently established this daily practice for myself, I remember what it’s like to be a beginner. It can be overwhelming, even frustrating, so I’ve rounded up some tips and tricks that have helped me to grow and sustain this practice. 
 
Today is also World Mental Health Day. Among many other practices and services – like therapy, time spent in nature, movement, and aromatherapy – meditation plays a big role in how I care for my mental health. I hope you’ll consider these practices too! 
 
Here’s how to get started with a daily meditation practice:  

1. Make time and space for your meditation practice. Prioritize this time for yourself. Set boundaries around this time for yourself. It might help to establish a consistent time of day for your meditation practice so that it becomes routine. A ritual, if you so choose. Find a physical spot in which you can sit comfortably. Quietly. Keep it clean and tidy and avoid doing other activities in this space, if you can.  
2. Start small. Set a timer for 3 minutes and sit quietly. The next day, try 4 minutes, then 5 minutes, and so on. Simply notice your breath during these few minutes. If your mind begins to wander, listen for your next breath. And the one after that. And again. You might eventually add pranayama, or intentional breathwork. You might also add mantra, or the repetition of a word or phrase. Whatever you do, start small. Do what works for you, when it works for you.
3. It’s not going to be perfect, so give yourself grace. Some days (most days, really), it’s hard to meditate. Your thoughts drift or spiral or bounce around. Your legs fall asleep. You get an itch. Some days, you feel like you spend more time bringing yourself back to the practice than you did actually in the practice. It’s okay. You’re a human with a brain that is literally wired to produce thoughts and impressions. Return to your breath or mantra. Adjust your seat. Scratch that itch. And begin again.
4. Use the technology you have available to you. It might seem counterintuitive to be plugged in to technology during meditation, but hear me out. Iyengar says the yogi uses all of the resources available to them. You might: Use your preferred music app to stream a guided meditation or play ambient music. My favorite guided meditations on Spotify are offered for free by Tara Brach, and I love Sol Rising’s The Ambient Tapes. Subscribe to a service like Yoga Glo and practice with an experienced teacher. There a plenty of other apps out there, such as Headspace and Calm, but I have the most experience with Yoga Glo. You can also track this activity in your health tracker. 
5. Check your local studio’s offerings. Most of this has been about a home meditation practice, but you might find that being in a studio setting is more conducive to this kind of work. Especially if you’re already practicing asana, or physical postures, check the studio’s schedule for meditation.
6. Get creative. There are lots of different types of meditation practices out there, so you’ll have to experiment and decide what is best for you. That said, you don’t have to sit on a meditation cushion in order to meditate. You can lie down. You can sit at a table to draw or color or make something with your hands. You can go for a solitary walk or hike. You can meditate while you’re doing the dishes or preparing food. If you’re doing it mindfully and with intention, if it’s repetitious or rhythmic, and if it allows you to breathe fully, then it’s yoga practice. 

 
I hope these tips help you to get started (or start again) with your meditation practice. Let me know how it goes for you! 

​I’ve been practicing and teaching yoga for a decade, but it wasn’t until about six months ago that I established a consistent meditation practice for myself. Though I've practiced sitting many times in class and on trainings, I never made it a point to sit down every day. Until now.

​I started journaling about my six-month meditation journey, and I decided to turn it into a blog post. Here’s what happened: 
 
Six months ago, I had been working remotely for almost a year. I resisted work-from-home, eager to end COVID-19 quarantine and get back to my daily routine, my friends and family, my yoga community. As a result of this resistance, I became lethargic, uninspired, “languishing,” is the word they used, and I started lying in bed later and later in the morning, sometimes for almost an hour or more. I stayed in my PJs all day, because what was the point? I indulged in comfort foods, and I binged a lot of TV. Though I was able to get some movement in and reset a bit on the weekends, I wasn’t my normal self. 
 
At the time, I was also having trouble with a disruptive neighbor who kept me awake at night. When I moved to a quieter space in which to call home, though, I finally surrendered. I was getting better sleep (something I won’t take for granted ever again), and I finally surrendered to the knowledge that I needed to do better. I accepted that we might be working from home for a while, and I promised myself I’d come up with a better routine.
 
I’d heard Deepak Chopra say in an interview that the best time to meditate is first thing in the morning, so that’s what I decided to do. I started meditating each morning for 10-20 minutes, sometimes in silence, sometimes with guided audio. I’ve been meditating every day for more than six months, and what a gift it’s been. When I say every day, I mean that I meditate every weekday morning, and I give myself a little bit of grace on weekend, knowing I usually get my meditation in during yoga practice or on a hike. 

There are plenty of documented benefits to practicing meditation. Thousands of research studies have suggested measurable effects: Meditation can literally change the areas of the brain that govern learning, memory, and emotion regulation, meditation reduces anxiety and symptoms of depression, it may improve sleep, increase compassion for oneself and others, and it can help people recover from addiction. 
 
I don’t need access to a brain scan to recognize how a consistent meditation practice has affected me. Ever since I added meditation to my morning routine, I’ve noticed shifts in my mind, my body, and my spirit. I will share my experience below. There is lots of research on the efficacy of meditation, though I imagine everyone’s experience will be different.  
 
Here’s what’s happened for me: 

• My biological clock wakes me up just minutes before my 6AM alarm almost every morning. A consistent meditation practice in the morning coupled with some movement later in the day has worked wonders for my sleep schedule. I’m getting a solid 7-8 hours. 

 

• Good habits beget good habits. After I sit for a while, I make coffee, I make my bed, and I make intentions for the day. When I begin the day with mindfulness, I’m more likely to eat well, exercise, and take greater care with myself and others. 

 

• My morning meditation sets the pace and tone for the day. No longer do I feel the need to get up and get going, rushing around from one place to another, checking boxes, and measuring my worth in productivity. It’s a different kind of resistance that I now feel: instead of going and doing and getting done, the very first thing I do in the morning is, well, nothing. I just sit in awareness. Over the years, I’ve come to realize that slowing down and allowing myself to rest has, in turn, resulted in greater outputs for me, and beginning the day in quiet meditation has certainly reinforced this.

 

• I carry the morning’s mantra with me throughout the day. Sometimes it’s something that pops into my head organically while I’m sitting there. Sometimes it’s something I hear in a guided meditation that resonates. Whatever the word or phrase, I carry it with me and remember it throughout the day, particularly during challenging moments. My favorite is peace, peace, peace. 

 

• I am better prepared to deal with stressful situations. At this point, I’m practicing more meditation than asana. My yoga toolbox has a little more calm and little less arm balancing strength these days, and I’m okay with that. 

 
Though I feel like a beginner almost every time I sit down to meditate, I really savor this part of my day. Do you have a consistent meditation practice? What has been your experience? If you don’t currently meditate, would you be interested in a post on how to get started? 

I turned 30 this past month, so I’m hoping that I can skip over the part about why I used all of my vacation time to go on a weeklong yoga retreat to another country by myself. Right? Okay, good. 
 
Earlier this month, I attended a yoga and surf retreat at the renowned Blue Spirit resort in Costa Rica. The retreat was led by Yogeswari, a senior Jivamukti teacher who teaches all over the world and in no less than five languages (an alternative blog post might be titled “10 Things I Learned from Yogeswari”).
 
I’d travelled for yoga before, but this was the first time I allowed myself to go away and practice yoga just to practice my yoga. I didn't return home with a training certificate or continuing education hours, but I learned quite a bit about myself and my yoga on this retreat: 

1. I am not my thoughts.  

Every morning at 6 a.m., Yogeswari held space for meditation and pranayama practice. It was optional, she told us. Well, I decided, I didn’t travel all the way to Costa Rica to sleep in. After seated meditation one morning, and with the help of Yogeswari, I wrote the following in my notebook: 
 
You have thoughts, but you are not your thoughts. 
You have physical discomforts, but you are not your physical discomforts. 
You have emotions, but you are not your emotions.
 
I keep coming back to this mantra. This was not only helpful in seated meditation while I was hot, a bit distracted, and feeling like I was covered in bugs, but this continues to resonate now that I’m back home.  

2. Yoga is an applied life philosophy. 
 
During one of her lectures, Yogeswari said, Yoga is not a religion. Yoga is an applied life philosophy. I suppose this was something I already knew, but the retreat served as a reminder to apply these practices, however challenging, for the entire week. 
 
It started with the 6 a.m. meditation and pranayama practice. Then we’d eat a vegan breakfast, compost any leftover food scraps, break for about an hour, and mindfully prepare for practice. Yogeswari would then lead a Dharma talk, then a challenging asana class, and then it was lunchtime. We’d have the rest of the day to ourselves: we’d walk on the beach, venture into town, get a massage, or read quietly by the pool. One day, we planted trees.

Everything we did, we did with intention. There was even a bathing meditation posted outside of my shower! 
 
3. When the opportunity presents itself, I should try something new.
  
Surf lessons were an optional part of the retreat. Having never surfed, I was hesitant. The mind started to spiral, as it does. What if I was too tired for practice the next day? What if I missed another activity? What if I got hurt? What if I got hurt and had to be life-flighted to the nearest hospital?  I ended up taking the lessons, and I stood up on a wave on one of the best surfing beaches in Costa Rica. I couldn’t say that a month ago. 
 
4. Hi. My name is Alicia, and I’m a FOMO.  

For a yoga retreat, there wasn’t as much R&R time as I’d expected. I brought three books with me, but ended up reading only three chapters from one of the books. The FOMO was real, folks. I participated in every activity because I didn’t want to miss anything. 
 
The Fear of Missing Out is really a matter of not being present to your current situation or needs. In retrospect, I should have allowed myself some more downtime. I should have allowed my body to rest and recover while I sat out of an activity or two. 
 
I said this would be an honest list of lessons learned... 
 
​5. No matter how much I prepare, there will be something I didn’t expect or can’t control (or, omg the mosquitoes).  

Having travelled to Costa Rica before, I knew to expect that I would be sweating the entire time. If it wasn’t a sports bra, bathing suit, or made of some sort of athletic lycra material, I didn’t pack it. I also prepared for the climate by packing sunscreen, my water bottle, hats, electrolyte replenisher, aloe, and a rain jacket. For me, it was important to be as comfortable as possible during the retreat (which otherwise tried to nudge me out of my comfort zone). 
 
The only thing (or 49 things) that got me up and out of bed on the last day of the retreat were my bug bites. I used natural deet-free bug spray all day, every day. I treated my bites with lavender oil. Still, I was uncomfortable. I woke up almost every night scratching. My next retreat might need to be in a less tropical climate. Maybe in the mountains?! If I were to do it again, I’d get those citronella bracelets for my wrists and ankles.

Prepare as I might, there will be something I didn't expect or can't control. The mosquitoes were just one example. A metaphor, if you will. I'm working through these control issues. The yoga helps. 

6. Though I hoped for some alone time on the retreat, it was actually connection that I craved.
   
When I left Costa Rica, I felt more connected. I felt more connected to myself, to my yoga, and to “pura vida,” or “the simple life.” I felt more connected to nature, and I felt more connected to the people around me. This introvert made new friends! Our group was small – there were only about 12 of us – but it was a diverse and VERY interesting group. I found myself opting to be with the group, exploring with the group, rather than wanting to be on my own. I am now connected with yogis from Switzerland, Germany, Italy, New York, and Costa Rica!

7. At the same time, it was also nice to be able to disconnect.   

On the second night of my retreat, a highly anticipated episode of Game of Thrones aired on HBO. I brought my laptop with me, with the intention that I would do some writing and obviously find an hour or so to stream this episode. Turns out, HBO cannot be streamed in Costa Rica. I tried HBO Go, HBO Now, Hulu, and Amazon Prime, and I realized that each failed attempt was a sign: I needed to let it go. I needed to disconnect. 
 
After that night, I committed to limiting my screen time during the retreat. I shared a few photos and videos during the week, but I made a concerted effort to be present and without my phone. I went the entire week without mindless scrolling, without checking work email, and without knowing how the Battle of Winterfell ended. 

8. It’s incredibly special to be immersed in another culture.   

Part of the appeal of a retreat is the opportunity to see a new place and to be immersed in the culture. Nosara, Costa Rica provided a remarkable backdrop for a week of mindfulness and ease. I wrote a little bit about Blue Spirit Costa Rica in my previous post. 
 
There’s something so special about experiencing new places. It’s like you’re being let in on a secret. Every time I tried a native dish or managed an entire (albeit simple) conversation in Spanish, I felt overwhelming gratitude for the opportunity to travel. 

9. I can and will continue to step outside of my comfort zone.  

Travelling alone and outside of the country is intimidating. Meeting new people is hard. Trying something for the first time (like surf lessons) can be scary. These moments serve to teach us. They remind us of our capacity to fear and to be brave. 

10. Yoga retreats are worth the price tag.  

As I write this, I’m just paying off the last bill from my trip. Retreats are expensive, and, well, they’re not exactly a vacation. I think I used the word “challenging” twice in this post. But, as I think I’ve listed out here, the investment is worth it. It’s an investment in mental and physical health. It’s an investment in wellbeing. 
 
Before I left for Costa Rica, someone asked me what I was hoping to get out of my trip. I thought about this. The retreat turned out to be so much more than a milestone birthday crisis. Even as I continue to reflect on my time away, I uncover some new lesson. The investment is worth it. 


There you have it. 10 things I learned on my first yoga retreat. In addition to these lessons learned, the retreat inspired new practices. I’ve been trying on a few things I learned from Yogeswari, both as a student of yoga and as a teacher. And after staying in the eco-friendly Blue Spirit resort, I have also been motivated to take on a few more sustainability practices at home.

I think that's the point, right? We don't just leave the mindfulness or lessons learned on our yoga mats. I didn't go on the retreat and just leave all that I learned there. It's about taking it with us, wherever we go. It's an applied life philosophy. 

Blue Spirit resort is my happy place. I often end up there in meditation, walking quietly along the remote beaches, or in daydreams as a carefree barista, suntanned and tattooed, making smoothies at the resort café. 
 
A girl can dream, right? Let me tell you more about my happy place. 
 
Blue Spirit is dedicated to yoga, wellness, and environmental sustainability. Located in the Guanacaste Province of Costa Rica, the resort is tucked away on a tree-covered hill that overlooks the Pacific Ocean and miles of white sand beaches. It’s an oasis. It’s home to beautiful gardens and Costa Rican wildlife. It’s a refuge for those looking to re-connect with nature and the self. It’s a place for wellbeing and personal transformation.

​I completed a yoga teacher training at Blue Spirit in August 2015, and I’ve been wanting to return ever since. This time around, I opted for a yoga retreat. My retreat included morning meditation, daily yoga classes, locally-sourced meals, a bonfire on the beach, surf lessons, and oh my goodness, I think I’m going to have to write a second blog post to cover it all.  

Blue Spirit was co-founded by Stephan Rechtschaffen and Annette Knopp. Stephan, who also co-founded the Omega Institute, is a holistic physician who lectures on health, wellness, nutrition, and longevity. These ideas are put into practice at Blue Spirit, from the incredible plant-based meals to the sustainability practices in each and every guestroom. 
 
On the first night of the retreat, Stephan spoke to guests about his purpose and his intentions for the space. He explained what attracted him to Costa Rica, and what attracts so many visitors to Blue Spirit:
 
Costa Rica has no army. Instead, money is invested in education and healthcare for the people. The Nicoya Peninsula, where Blue Spirit is located, is considered to be a Blue Zone, or one of five “longevity hotspots” in the world where the people are the healthiest and live the longest. Costa Rica has sunshine, the Pacific Ocean, and a rich landscape, and they’re working toward preserving it all by going carbon neutral within the next three years. 
 
“Pura Vida” is a common greeting in Costa Rica. It means “simple life” or “pure life,” and it’s more than a sentiment. It’s a way of life. Can you imagine a more perfect setting for yoga practice?

​Blue Spirit embraces “Pura Vida.” The retreat center is appealing for yogis, adventurers, and anyone in need of space or healing. Here’s a little more about the resort: 
 
Offerings: Throughout the year, Blue Spirit hosts hundreds of yoga retreats and trainings, wellness seminars and workshops, concerts, and more. You can join an intimate retreat or attend a world-renowned training program. 
 
Practice Spaces: There are multiple practice spaces at Blue Spirit. Sky Mind Hall accommodates larger groups and overlooks the Pacific Ocean. You might actually be able to hear the ocean from one of the smaller open-air shalas. If you’re practicing in El Silencio, you’ll feel like you’re in the jungle (monkey spottings are likely!). 

You know how near the end of a vacation you think, Yeah, I’m ready to home? Well, I was not ready to leave Blue Spirit. By Friday, I was just starting to feel settled and very deeply connected (to myself, to the place, to my yoga). 
​
Now that I’m back home (and not at Blue Spirit working as a barista, unfortunately), I’m already looking forward to my next yoga retreat. I will prioritize this kind of experience for myself as often as I can, and I will go back to Blue Spirit again. Someday!  
​

Brené Brown says “It takes courage to say yes to rest and play in a culture where exhaustion is seen as a status symbol,” so let’s call my latest getaway an act of courage. This past week, I took two days – yes, two days – off from work to stay at the Omni Bedford Springs resort in Bedford, PA. 
 
I had no reason for booking this stay. I had no travel companion. I had no agenda other than to spend my time at the spa or alone in a quiet, Deluxe Queen room. What I did have was time off from work, but, you know, there’s something to what Brené says… I felt a tremendous amount of guilt when I told co-workers I’d be gone for two days. 
 
These feelings of guilt and shame are validated by new research: we’re taking less vacation days than we took 20 years ago. One study found that 52% of Americans didn’t take all of their vacation time in 2017.* This, among other things, is no doubt contributing to the stress and anxiety and exhaustion we all feel. 
 
At the same time, we’re desperate for some relaxation. According to Google Trends, searches for the term “self-care” have increased 190% in the United States within the last five years.** We want the yoga and the meditation and the creative outlets, but we can’t seem to find the time for it all.
 
I even considered cancelling my trip because did I really need it? Fuck it, I thought. I’m taking my two days.
 
The Spa at Omni Bedford Springs
 
The historic award-winning resort offers luxurious accommodations, fine dining, spa services, private tours, and more. Adding to my guilt was the cost of it all, but I would find that my stay was worth every penny. 
 
I purchased a package that included a massage and pedicure at the Springs Eternal Spa. Before my massage, I spent time in the spa lounge. OMG, the lounge. The room is naturally lit, warmed by fireplace, and filled with personal chaise lounges as well as a buffet of tea, fruit-infused water, trail mix, or fresh fruit, an invitation to help myself, thank you very much. 
 
It was quiet – except for soft classical music and the clinking of tea cups – this quiet reinforced by framed reminders from the resort: “Relaxation in Progress | Please Keep the Noise Level to a Minimum.” 

​I parked myself on one of the chaises, and I sipped lavender lemon tea. Some older women were asleep under blankets, clearly not worried about missing their appointments, and I figured this probably wasn’t their first stay.

My massage was excellent. I kept worrying about when it was going to end, and when it finally did, I didn’t want to move. The pedicure was also quite a treat. 
 
I’ll admit that I didn’t completely unplug that day – I peeked at my work email (there’s the guilt again) – and I exchanged some texts and emails regarding studio business. Once assured nothing caught on fire, I was able to relax a little more. 
 
That night, I ordered room service, ate dinner in bed, and I finished a book. Now that’s my idea of self-care. 
 
Omni Bedford Springs resort also offers daily yoga; of course I signed up for class the next morning. It turned out to be a private session, as no one else signed up for the group class. The instructor was extremely accommodating – she asked about my preferred style of practice, my favorite poses, and my injuries – and she gave me exactly what I’d needed that morning. I definitely got my money’s worth ($36, if you must know). 
 
Self-care isn’t selfish, so I’ve heard. I truly believe we can't fully give ourselves to our work or to our families until we give to ourselves. I'm going to remind myself of this when I get my credit card bill. For now, I feel totally re-energized thanks to these couple of days away! 

How do you practice self-care? 

*https://www.cnbc.com/2018/07/05/heres-how-many-paid-vacation-days-the-typical-american-worker-gets-.html
**https://trends.google.com/trends/explore?date=today%205-y&geo=US&q=self%20care

​One of my favorite things to do when I travel is to practice yoga in the local studio. My family and friends have come to expect (somewhat reluctantly, I suppose) that I’ll want to find a class while we’re away. I’m a much more pleasant travel partner when I do. 
 
It’s not just about “getting a practice in.” There are other reasons for which I carve out this time for myself when I travel. Here are five reasons why you should too!  

1. You’ve been seated, and you need to move. When you sit for an extended flight or a long car ride, your blood does not circulate as well. You might even notice your legs and feet begin to swell. Air travel has other adverse effects on the body, but I’ll spare you those details. When you travel, you also carry heavy bags and stand in lines and you’ll start to feel those imbalances in the body. A yoga practice will allow you to move mindfully, to stretch and strengthen, and get the blood flowing. 
2. You will learn something new about your practice. Ever notice how your teachers use similar cues? Well, we’ve all trained together and practice with one another. Some studios even encourage a script, and then every. class. starts. to. sound. the. same. When you practice yoga in a new city, you’ll pick up on new prompts, or different ways of looking at the same postures you’ve practiced again and again. With so many different styles and lineages of yoga, you might even happen upon a new favorite influence. 
3. Traveling is stressful. Have you ever thought I need a vacation from my vacation? Sometimes you need a moment to yourself. Meditation and pranayama (breath work) will help you to drop into stillness and calm for a few moments while you’re away. 
4. It restores balance. If you’re accustomed to a consistent yoga practice or exercise routine, then your body will respond if you go a few days without this movement. We are creatures of habit, after all. According to livestrong.com, it can take as little as two weeks to lose your physical fitness level when you stop exercising. If you’re on a different schedule (or in a different time zone!), eating an altered diet, and feeling tired, then stopping for a yoga practice might help to restore your equilibrium. 
5. You’ll make new connections. If you have time, check out the studio’s fliers or boutique items. Chat with the teachers and other students. Subscribe to the studio’s newsletter. Newsletters are a great way to keep up on events or new trainings and research. As a teacher and studio owner, I get inspo from other studio’s newsletters and social media accounts.

 
Am I missing anything?! I’m in the middle of a vacation out west, and I can’t wait to check out a couple of studios and share with you! 

A few months ago, I travelled to New York City for work. My day job, that is. For those three days, I felt like a real New Yorker: I dressed head-to-toe in business casual, packed a bag with everything I’d need for the day, and I set out on foot in the neighborhood of Chelsea, ready to make moves, eat in trendy restaurants, and practice yoga in some of the most well-known (and oldest) yoga schools in the United States. 
 
Laughing Lotus Yoga Center
 
That first night, I stopped at Laughing Lotus Yoga Center, a massive third floor loft space unlike anything I’d ever seen. The walls are colorfully graffitied, and the wood floors are covered in glitter. Music echoed through the hallways, hallways adorned by larger-than-life portraits of Hindu deities. I felt warmth, but it wasn’t artificial heat. The energy of the studio was infectious, and this is likely due to the vibrant woman behind it all. 
 
Dana Trixie Flynn is the “cosmic mom and creatrix” of Laughing Lotus Yoga Centers. She studied with Sharon Gannon of Jivamukti yoga (more on Jivamukti below). Almost 20 years ago, Flynn co-founded Laughing Lotus Yoga Center with Jasmine Tarkeshi, where the two created and trademarked their own yoga flow. The vinyasa style incorporates elements of Hip Hop and other traditions, like Thai Chi:
 
“Lotus Flow™ is an uplifting, innovative, and soulful journey — a practice steeped in the timeless traditions of yoga, infused with music and spiced with divine inspiration.”
 
I set myself up in one of the practice rooms – there are multiple practice rooms in these big city studios – and, like a tourist visiting the Statue of Liberty, I took photos of the space. At the front of the room, a mural of Ganesha holding up a boom box. On the sidewall, a graffiti collage of words and phrases like “Love,” “Peace,” and “May all things be wild and free.” 

The Soul Sweat class did indeed make me sweat. Though it was a strong physical practice, it was also beautifully themed: the instructor cued Garuda mudra in the opening meditation, throughout the asana sequence, and again at the end of practice to encourage balance, commitment, and fearless flight. 
 
Flynn has said, “Another word for magic is repetition.” The Soul Sweat sequence was repetitive and truly meditative. It was magical.  

• Style: I would describe Lotus Flow™ as a powerful vinyasa class with philosophy, chanting, and meditation interludes, all intentionally synced with music.
• Heat: The studio was warmed to about 75 degrees, and the chaturangas heated things up quickly! 
• Rentals: A yoga mat is included with a drop-in. Pick up a clean mat from the “clean mat” wall, and hang it up on the “used mat” side of the wall when you’re done! They’ve really got a system down, these New York studios. 

The 7,500 ft. yoga center is something to behold. Reverence is the first word to come to mind. As soon as I got off of the elevator, I knew I was in a place of devotion. A place of tradition. The lobby was already filled with students when I arrived. They were quietly talking, patiently waiting, congregated around shelves of books written by and about Dharma Mittra.
 
The studio space is covered in red carpet and more traditional decor – altars, mandalas, live plants, and photos of pilgrimages and gurus. I could see fire escapes outside of the windows and was reminded where I was: in the city that never sleeps and not some sacred retreat center. 
 
Dharma Yoga “has roots in all nine forms of yoga, including Hatha, Raja, Karma, Kriya, Bhakti, Japa, Laya, and Jnana,” and it is especially known for the practice of advanced asana. That evening, I practiced in the Dharma III Intermediate class with a senior teacher trained by Dharma Mittra. 
 
My ego said, An intermediate class? No problem, but my body was not quite ready for what followed…
 
We practiced forearm stand, we practiced urdhva dhanurasana, we practiced the transition from vasisthasana to hanumanasana, we practiced forearm stand again, then scorpion, dhanurasana, tick tocks, tortoise pose, and did I mention forearm stand? It was wild. 
 
The class went more than 20 minutes over time, which I later learned is typical of NYC studios and especially of Dharma Mittra’s classes. If you know me, then you’ll know there’s nothing more that I’d rather do than balance on hands for almost two hours. Though I felt exhausted, it was an incredible experience. 

• Style: Dharma Yoga is a system of classical yoga. The classes include chanting, traditional Surya Namaskar, and advanced asanas. 
• Heat: The space is non-heated. 
• Rentals: Yes! Mats are available at the studio.  

Jivamukti Yoga
 
I think I saved the best for last. Jivamukti Yoga Center was recommended by a number of friends, and some of my favorite teachers have been influenced by the style. 
 
David Life and Sharon Gannon created Jivamukti Yoga in 1984. They studied with Swami Nirmalananda, Sri K. Pattabhi Jois, and Sri Brahmananda Sarasvati. David and Sharon are considered “innovators in yoga” by Yoga Journal: they co-authored three books, they trained teachers all over the world, they established a 125-acre wildlife refuge in upstate New York, and they continue to be activists in the community. 
 
The Jivamukti method is rooted in this idea of activism and compassion for all beings:

 
​Vanity Fair has said David and Sharon are responsible for “making yoga hip and cool.” I’d say being up in the second floor studio, above the bustle of Broadway Street was seriously the coolest. Here’s a little more about the studio that’s not really a studio but a fully-equipped yoga school:

• Style: Jivamukti yoga is the closest to the style of yoga I prefer to teach and practice: it’s a steady and strong vinyasa class at a pace that does not compromise alignment. It includes plenty of inversions and a thoughtfully curated playlist. We created our own music in the beginning of the class by chanting together. All three studios I visited on that trip included live harmonium play and chanting. 
• Heat: The studio is non-heated, but the large classes and vigorous flows make for a warmed space.
• Rentals: Mats are $2 and are professionally laundered after classes in the washer and dryer onsite. 
• The space: I can’t think of any other way to describe Jivamukti other than as a yoga school. The studio has a number of practice rooms, props and chanting booklets for classes of 50+, multiple bathroom stalls, lockers, a washer and dryer, a fully-stocked boutique, and a vegan café. 

​I left Jivamukti with a t-shirt, a vegan brownie, and a big smile on my face. 
 
These studios were so very different, but yet the same in the way they paid homage to tradition. Hundreds of thousands of students passed through those studios and their yoga teacher trainings around the world, and I was quite humbled to be part of these classes. 

Update: Since this post was published, the physical Jivamukti space has closed. Online offerings are still available. 

It's estimated that 100 people move to Nashville, Tennessee each day. Every weekend, there’s another young couple or bachelorette party checking in to the area on my social feed. The city is so popular, even their yoga studios have waitlists! My husband and I visited Nashville this past weekend, and I made it a point to preregister for a class (because I’m me). 

If you’re visiting Music City and feeling inspired by creative expression, then you’ll have to make some time for a Vivid Flow class at Inner Light Yoga. It’s part vinyasa yoga, part freeform dance, and it’s an experience. 

On Sunday morning, we used Nashville’s bike share service and rode to the 12 South district. I grabbed a green smoothie from BOX and then headed next door to Inner Light Yoga (ILY). You know I snapped a quick photo of the 'Grammable studio before it started filling up.

Studio owners Lee and Emmy Singer practiced music-based vinyasa on the west coast and brought the infectious style back home with them to Nashville. What exactly is music-based vinyasa? According to ILY, “It's about getting onto your mat, outside of your head, and connecting to the beat to discover what truly moves you.” 

Here’s how it went: The instructor led the class through a sequence of postures. After a couple of cycles, she turned the music up. We continued to flow at our own pace, with our own rhythms and improvisations, allowing the movement to be organic. I really enjoyed this style. It’s the freedom to choose that keeps me coming back to my yoga mat. I appreciated the opportunity to edit the sequence or add in counter poses. With that said, I’d recommend some yoga experience or opt for the Vivid 101 Flow class. 

The classes at ILY are often themed around an artist or genre. That day’s playlist included “Bey and Tay” (Beyoncé and Taylor Swift, duh). 

Practicing yoga in new places requires an open mind. You have to leave any expectations of what yoga is or should be at the door. Acknowledging and trying derivative styles is in itself yoga practice. This struck me as we were doing air squats to Taylor Swift’s “Shake It Off.” I really felt like I could let go that morning on my mat. It was totally unexpected. It made me smile. 

The instructor confirmed these thoughts as we were coming down: today you danced with a stranger and maybe you even sang out loud when you otherwise wouldn’t. 
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 Here’s a little more about Inner Light Yoga: 

• Style: The class can be described as a power vinyasa flow with aerobic influences and music to encourage natural movement and dance. 
  
• Heat: The studio is warmed to about 75 degrees.
• Rentals/Amenities: Inner Light Yoga offers a complimentary water bottle to all new students, and mats and towels are always complimentary. The studio has restrooms, showers, and lockers. 
• The space: The studio space is AMAZING. It’s a non-toxic, chemical free space in what must be a newer building. The décor is modern and industrial, if a bit minimalist. Now that I think about it, the only props in the room were blocks. Everything was black and white (though the energy was anything but) and very clean.