This ONE Formula Will Change Your Life

Do you know the math equation for personal transformation?

If you enjoy reading my blog, then you’ll LOVE my book, Shut Up and Sit: Finding Silence and All the Life-Changing Magic that Comes with It. It’s a comprehensive, integrative, and innovative guide to personal development, designed to help you radically transform your mind and become the master of your thoughts, behaviors, and aspirations.

A key part of being human is our capacity to feel and express emotions. What can totally trip us up is identifying our emotions, recognizing how we handle emotions, and mindfully exploring how they guide our behaviors.

After that, the hard work really begins.

Because once we become more aware of our emotions and our responses to them, then begins the work of not only letting go of negative emotions but learning healthy self-expression and the maintenance of mental well-being, too.

Take my client Karrie, for example.

When I started coaching Karrie, she had no idea what she had gotten herself into. She became my client at the request of her CEO, who was preparing her to be the next CEO of their company.

Karrie works in an industry dominated by male leaders. She first started her career as a clerk, working her way up the corporate ladder, year after year. Still, she doubted that she could be a CEO in her industry.

But Karrie did the work—not just to become the next CEO but also to become her best and highest self.

Today, she is a leader of compassion and intelligence.

With mindfulness as her secret weapon, the title of CEO will be one of many stepping-stones to-come in her career.

“It’s kind of magical to be able to sit in silence and bring myself back into alignment with who I am and what I’m about. Sometimes I wonder what it would take to go back to those previous feelings of anxiety and fear, as if this has all been a dream. But it’s been important for me to make drastic changes in my life, so that I don’t. Meditation is one of those drastic changes,” Karrie says.

As Karrie learned, mindfulness is an invitation to wake up and become aware of the intentions you’re setting for yourself: For your day, for your health, for your career, for your life. It’s in that intention-setting that you get to decide if you want your emotions to dictate you, or if you want to dictate your emotions. (Hint: You want to dictate your emotions.)

The good news is, there’s an equation for that:

Intention + Attention = Manifestation

In other words…

The intention is: What is the thought that I’m creating?

The attention is: What emotion am I putting my focus on?

The manifestation is: What energy and behavior am I putting out into the world?

It’s a pretty simple equation, but it can totally change your life.

What is the intention that you’re setting? Are you setting the intention for love? For inclusion? For vulnerability and connection? Or are you setting the intention for rejection? For exclusion? You might even be setting intentions subconsciously, due to patterning you’re not consciously aware of.

To what are you giving your attention? Where are you directing your energy, your emotions, your words, your activities? What do you watch and read; what media do you consume? How often are you scrolling?

All of those things make up your life.

Whatever it is you’re manifesting, it’s coming from the intentions you’re setting and the attention you’re giving those intentions. Once you’re are conscious of that, it’s your responsibility to choose intentions that serve you, and give your attention to those.

Remember: You are not a victim of your emotions.

I’ll leave you with some final words of wisdom from Karrie:

“Change takes time. Just like diet and exercise, mindfulness is like working a muscle. It’s a slow, steady, and continuous process. You have to keep doing it, you have to do it little by little, and you have to commit the time. It’s just a matter of believing in yourself and who you are, and if there’s any doubt in your mind that you can’t do it, just remember that you can.”

“You’ve made it this far, and you can make it further.”

Did this post make you think about what you give your attention to? Maybe you’re even considering starting an intention setting practice? When you’re ready to learn more, there’s a book for that! Click here to take the first step towards greater awakening, awareness, self-love and personal transformation.

COVID-19 Update

Dear Customers,

We want to assure you that we take the health and well-being of our community, customers, and associates very seriously. Like you, we’re closely monitoring the developing effects of the Coronavirus (COVID-19) pandemic as communities re-open.

To help prevent the spread of COVID-19, we have temporarily closed our studio to protect and care for those who work with us, our customers, and the public.

We have missed seeing you in our studio, but we have still been open online for virtual classes, where service remains uninterrupted.

With the phase 2 announcement in Richmond we have decided to offer 3 days of classes onsite at the studio effective Sunday June 14th. Classes will be in person at the studio Sunday/Tuesday/Saturday each week.

Here is what you need to know to join us in person on these days:

  • You MUST wear a mask in the studio and keep it on in lounge area
  • Mask on studio/class side is optional
  • 6ft social distance must be followed, studio has markers on floor for mat placement
  • Family members can remain closer while practicing
  • You MUST bring your own mat/props/water
  • You MUST sign up in advance on our website or on MINDBODY app
  • The studio will be cleaned thoroughly
  • Hand sanitizer is located at front desk
  • Only paper products will be offered, all hand towels/glasses/etc. are no longer an option for use at studio

If you are feeling sick PLEASE stay home. If you are not feeling safe joining us in person ALL classes can still be joined virtually.

We are all in this together. We will continue to monitor the COVID-19 situation and will follow guidance from public health officials and government agencies, so we can continue to support our customers and communities as needed.

For more information about COVD-19 and what you can do to keep healthy and safe, visit the Centers for Disease Control at or your local health department’s website.

As a reminder, Mindfulness Bar is a safe, sacred space for ALL and offers a refuge of silence and stillness for everyone. Please be mindful of this when you arrive back in the studio.


Dear Friends,

In order to honor health guidelines just released and to stay connected with our community and to continue to offer MUCH NEEDED STRESS RELIEF we are closing the studio to group classes and offering Live-Streaming for our weekly schedule.

All classes will be offered via ZOOM.

What you need to do:

Sign up on MINDBODYONLINE via the MINDBODY app or go to our website

CLASS PASS is also available as usual per their sign up steps on their platform.

Corporate clients with pre-paid membership sign up online as usual.

All class packs and memberships already purchased through Mindfulness Bar will apply and we are offering Live-Stream drop -in option as well, just purchase passes as usual on our website- all passes will apply to virtual classes Need more passes? BUY NOW


Steps for ZOOM Live-Stream Classes:

  • Download ZOOM on your laptop, tablet, desktop or phone at least 30 minutes before class and create an account.
  • Join our custom meeting room via the link emailed to you 30 minutes prior to class.
  • Select “Mute” and “stop video ” in the bottom left corner of meeting screen.
  • Find a quiet space with strong internet connection.
  • Enjoy the practice, move, breathe, be in the present moment.
  • Drop any questions you have in chat box during class.
  • Namaste

We are here to serve you and our community during this time of uncertainty and we are also committed to supporting our instructors by paying them no matter what happens. We will ALL get through this by staying connected, even if only virtually for now.

We are so deeply grateful for you and for your word of mouth referrals where we receive much of our business.
If you enjoy your experience with us online please tell your friends and family by sharing this email on your social networks or forwarding to their email address.

We appreciate you and your support!

Sending you all healing energy, health and unlimited prayers for an abundance of prosperity and resources in every way to keep you healthy and well,

Mindfulness Bar Staff



  1. We have a team of amazing people who work relentlessly to keep our studio environment clean and sanitized. Everything in the studio is cleaned multiple times per day between classes. We have regular and deep cleaning checklists which are followed by our team multiple times throughout the day.
  2. We use cleaners which are on the EPA’s list of approved cleaning supplies for killing COVID-19.
  3. We’ve added wipes to our selection of cleaning products which are available for clients. Please fully wipe down equipment after using.
  4. We have placed natural hand sanitizer at the entry of studio. Please sanitize upon entering and exiting.
  5. We have put out paper towels so that there is no community hand towels to share.
  6. We will be continuing community prop usage. Please consider purchasing your own to use in class if you are concerned.
  7. If you use props, clean them completely after class. We will then do a second level cleaning before they are used again.
  8. Although the hands on assists are loved in our our studio, we will regretfully put these on pause for the time being.
  9. While we have them in case you forget yours, we strongly discourage the use of community yoga mats. If you forget yours, we suggest you purchase a new one.
  10. We have no plans at this time to close the studio. We hope to be a haven of health for you during this stressful period and will be taking all precautions to remain open and available. If the worst case scenario happens, we will be prepared and will update you accordingly.


  1. If you are sick, please stay home.
  2. Wash your hands, wash your hands, wash your hands. Use soap and scrub for at least 20 seconds before and after class.
  3. Avoid touching your face with your hands. Use a clean towel to wipe your face during class.
  4. Bring a yoga mat and towels to each class- one for your mat and one for your face. Wipe up your sweat after class. Sanitize your mat at home after each class with approved EPA cleaners.
  5. Fully wipe down any props after use with sanitizing wipes.
  6. Consider bringing your own props for class. We have these available for purchase in our retail area.
  7. Don’t panic. Most cases of COVID-19 are mild and if you have a healthy immune system, your risk is minimal.
  8. Work on boosting your immune system. Skipping class now is like shooting yourself in the foot before a marathon! Keep practicing and stay healthy!

The Mindfulness Bar exists to support YOU- your health and well-being are the reason we are here. We will continue to update you with any further developments or changes.

We wish each of you wellness and strength. Keep up with your self-care regimens and we will get through this.

Healing energy to you all,
Rose and Yedda

Meditation and Mindfulness for Business

Over the past decade, mindfulness has gone from fringe spiritual practice to mainstream obsession. Oprah meditates. Steve Jobs did it. Katy Perry does it.

And yet, with all the hype surrounding mindfulness, it’s easy to lose sight of its real benefits for businesses. Meditation, the core practice of mindfulness training, doesn’t just make you feel good or give your face a radiant glow. Research on this practice shows that meditation and mindfulness training more generally offer businesses a real ROI.

Put simply, when it comes to bringing mindfulness into the workplace, it’s not just the right thing to do. It’s also a sound investment that pays out real returns over the long run.

According to an emerging body of research, when companies invest in mindfulness, they are likely to experience the following five benefits.

1. Mindfulness reduces employee stress and mitigates the risk of burnout
The world of work has fundamentally changed over the past 20 years. We now go through our days with supercomputers in our pockets. We’re able to communicate around the globe in seconds. Despite the obvious advantages of our faster, more connected world, our current age also comes with a powerful challenge: We now live in an “always on” state of perpetual stress and technological distraction.

Mindfulness works as a powerful counterbalance to this ordinary state. Numerous studies suggest that mindfulness practice helps employees reduce stress and build what just might be the most valuable capacity in the digital age: resilience. One recent study, for instance, showed that the benefits of mindfulness training extend beyond the individuals doing the practice. Researchers found that even the direct reports of managers who practice mindfulness experience lower rates of emotional exhaustion.

2. Mindfulness reduces unwanted turnover
The workforce has become increasingly transitory, and unwanted turnover poses a threat to most businesses. Experts estimate that unwanted turnover can cost up to 200 percent of an employee’s annual salary. So how can we keep high-value employees from leaving? In one recent study, researchers examined the relationship between company mindfulness programs and retention. They found a significant relationship between mindfulness and higher levels of commitment among employees to their current employer.

3. Mindfulness increases productivity and engagement
Mindfulness training also has powerful effects on productivity. Researchers studying the effects of workplace mindfulness programs found that this training led to greater vitality, enhanced focus, and higher levels of engagement in the task at hand.

4. Mindfulness works as a powerful tool for recruiting top talent
In a tight labor market, where many companies struggle to attract top talent, mindfulness programs give companies a competitive edge. This is perhaps why leading companies like Google, Nike, Apple, and Goldman Sachs are all heavily invested in mindfulness training. And it makes sense. If given the choice between a firm that invests in the well-being and resilience of its employees and one that doesn’t, most savvy applicants will choose the company that is more invested in its employees’ success.

5. Mindfulness boosts creativity and innovation
With the nature of industry and work continuously changing and with new disruptive technologies like A.I. looming, creativity and innovation are essential business assets. Researchers at Erasmus University in Rotterdam, Netherlands, wanted to understand the impact of mindfulness training on creativity. They found that just a few minutes of mindfulness practice led to statistically significant increases in “divergent thinking” and also increased the range of ideas subjects were able to generate.

The key upshot of this emerging research is that mindfulness is a sound investment — one that pays out on a variety of different levels. At the level of social responsibility and doing good, investing in the well-being and resilience of employees is simply the right thing to do.

And yet, at the level of raw financial returns, these programs also offer a tangible and significant ROI. By investing in mindfulness, after all, businesses can expect to create an environment with less stress, less unwanted turnover, greater productivity, more top talent, and greater innovation.


Chase Adventure with us in Greece!

Register NowHave you ever meditated at the feet of a sleeping volcano? Relaxed against a backdrop of crystalline blue water and drifting sailboats? How about stretching deeper into your body and mind with Yoga on the sands of an ancient Greek fishing village? If any of this sounds like a dream come true, then our Chase Adventure Retreat, in Epidaurus, Greece, is definitely for you.

Join the Mindfulness Bar and Chase Adventure in Greece with Rose and Yedda from September 28, 2019 to October 5, 2019, as we take in the sun, sand, local cuisine, and atmospheric history of Greece. Tucked quietly away from mainstream tourism and overlooking the Saronic Gulf, the town of Epidaurus is one of the world’s most important Greek archaeological finds: a place where magic met science and mankind met the divine. Distinguished by ancient Greek temples and recognized throughout the world as a place of both physical and spiritual healing.

7 nights stay, 3 vegetarian meals per day (along with acks), 2 yoga & mediation classes per day, 2 workshops on health and well-being and stress management, round trip grand transportation from airport to hotel

Day trip to Nafplio
Day trip to Mycenae
Visit to The Ancient Theater of Epidavros
Island/ beach day to Spetses Island
Island / beach day to Poros Island

Epidaurus is surrounded by stunning mountains on once side and dazzling waters on the other. It’s in this space of history and serenity that we invite you to relax, disconnect from your busy life, and connect with your mindfulness practice while you form new healthy habits and friendships. With natural and bright accommodations at Hotel George, you’ll be steps away from a fresh ocean breeze from an irresistible beach, healthy meals and experience and relaxation options to start and end your beautiful days in Greece. This is the ideal setting for blending introspection with community, and stillness with adventure.

Sign Up

More Information

What is Yoga?

Yoga originated thousands and thousands of years ago, and no one knows exactly when. From then until now, the experience of yoga increases vitality, calms the mind, improves health, opens the heart and transcends cultures and religions. Yoga is practiced by many people because it transcends cultures by tapping into the deeper part of the “self” and fully creating venues for us to fully unify the body, mind and soul.


Basically, yoga is about making balance and creating equanimity so as to live in peace, good health and harmony.
  • The word yoga means “UNION” yoga comes from sanskrit root to join or concentrate on.
  • Yoga has the divine ability to reunite polarities and merge opposites. Once you experience the pure state of union, you feel happiness, joy, peace, balance, bliss and the full essence of your true self. The practice of yoga is an art and science dedicated to creating union between body, mind and soul. It’s objective is to assist practitioners in using the breath and body to foster an awareness of ourselves as individualized beings intimately connected to the unified whole of creation.


  • Faith full belief and trust in yourself and universe
  • Surrounding to the divine letting go and allowing yourself to receive love
  • Sound vibration
  • Endless/without boundaries expanding beyond your physical & mental capacity
  • Vinyasa flow of movement & breath, tap in the source , be in the breath, and embody the joy of life through energetic movement


Overall, yoga is not a religion. It is a philosophy, a lifestyle and a way of life. The experience encourages you to be honest, loving, joyful, generous, forgiving, tolerant, and open to the divine possibilities of life.

Based on the principles and lessons cultivated on the mat, the following statements speaks to how you can
celebrate and live a full and abundant life off the mat.

  • Face your own demons with compassion & bravery
  • Step into a place of honesty and stand in your own truth
  • Trust you have faith in yourself and others
  • Let down your walls and reveal your heart
  • Follow your passions with conviction and purpose
  • Give and leave with love
  • Be your divine self without apologizing

The ultimate aim of yoga is to reach “ultimate freedom”. Freedom is peace, tranquility, and bliss. Freedom is the joy of being in the self, with the self and of the divine self.

Meditation Made Easy

Humans share the common experience of being barraged with fluctuating thoughts, feelings and emotions throughout the day. While our capacity to think and feel can be a source of inspiration for our work and passions, this constant flux of thoughts can be distracting and make it difficult to remain in the now. One particularly effective solution for taming the mind is meditation.

What is Meditation?
Meditation is simply a practice of tuning in. It’s choosing to tune in even when a myriad of thoughts might interfere with the meditation. Once you begin to tune in, you can become more aware of your thought patterns. When you recognize these patterns, you can begin to release them, eventually moving into a meditative state where you are keenly aware without being attached or overwhelmed by any one thought.

Benefits of Meditation
Talk to anyone with a regular meditation practice and they will likely share how the practice has improved several aspects of their life. Meditators often report having an overall improved sense of well-being, lower levels of stress and an increased ability to practice mindfulness—the ability to stay in the present moment.

In 1968, cardiologist and Harvard mind-body medicine professor, Dr. Herbert Benson, tested the effects of Transcendental Meditation, a specific form of silent mantra meditation. Benson and his colleagues wanted to see if meditation could counter the physiological effects of stress. They observed that during meditation:

  • Heartbeat and breathing rates slow down.
  • Oxygen consumption falls by 20%.
  • Blood lactate levels drop (blood lactate levels typically rise with stress and fatigue).
  • EEG ratings of brain-wave patterns shift from beta—or an awakened state—to alpha, a more relaxed state.

Benson described these observations collectively as the relaxation response. In 1997, nearly 30 years after publishing his initial research, Dr. Benson found that any meditation practice could produce these physiological changes as long as the following four conditions were present: (1) the environment was relatively quiet; (2) the meditator maintained a passive attitude; (3) the meditator sat in a comfortable position; and (4) a mental device was used as a point of focus (e.g., reciting a mantra or prayer, or visualizing a favorite color) (Benson, 2000). Additional research has shown meditation to reduce blood pressure, boost immune function, improve sleep quality, and decrease anxiety and depression. (National Center for Complimentary and Integrative, 2018). These benefits are thought to be the result of increased parasympathetic nervous system (PNS) activity, the branch of the autonomic nervous system responsible for the body’s activities when at rest.

Getting Started
As with any healthy practice you are trying to incorporate into your life, the best way to begin a meditation practice is to begin. To get started, you simply need to adopt a few habits:

  1. Commit to a regular practice. Even a few minutes a day will be beneficial. Set a timer so that you don’t have to watch the clock. You can add a few minutes to your practice each week. The more you meditate, the easier it will be to sit in your awareness for longer periods of time. If possible, practice at the same time every day. If that’s not possible, practice when you can.
  2. Find a place in your home (or even your office) where distractions will be minimal. Eventually, you will be able to meditate anywhere, but having a sacred and protected space will make it easier in the beginning.
  3. Breathe. Relaxed breathing can serve as a bridge between your active day and your meditation practice. Feel free to incorporate any breathing technique that helps you to feel calm and relaxed.
  4. Maintain a passive attitude during the process. Release any concerns about whether or not you are doing it correctly or accomplishing anything.

To begin enjoying the many benefits of meditation, try this simple mantra meditation exercise:

  • Set a timer. Start with 5-10 minutes and gradually increase your meditation time.
  • Sit upright in a comfortable position. You can sit in a chair with your knees comfortably apart or on the floor in a crossed-leg position. It may be helpful to prop a pillow or blanket under the hips for comfort.
  • Close your eyes and bring your awareness to your breath. Notice any restrictions in your breathing. After a few moments of simply being aware of the breath, try the following centering breathing technique. Take a long, slow inhale through the nose. As you begin to exhale, slow down so that the exhale is gentle and of equal or longer length as the previous inhale. Next, take several breaths in and out of your nose as you naturally would. Finally, repeat the long, slow inhale and exhale. Repeat this cycle as many times as you need to until you feel relaxed.
  • Choose a mantra, word or sound that pleases you. It can be anything—a word such as peace or calm, your name—anything you like. Say this mantra quietly (but out aloud) five times. Continue repeating the mantra silently until the timer chimes.
  • Let your mantra find its own rhythm as you repeat it over and over. If and when your thoughts wonder to something else, allow yourself to be aware of the distraction and then bring your attention back to your mantra.

If you are new to meditation, the practice can feel unfamiliar and even a bit awkward the first few times you try it. Be patient with yourself and stay the course; you will be glad you did

Yedda, Consciousness Coach and Consultant

“Be so still inside [yet vibrant] that you can listen at every moment to what life is offering you.” – David Steindl-Rast

It's Our Birthday, Come Celebrate With Us!!

It's Our Birthday, Come Celebrate With Us!!

As Shockoe Slip Yoga prepares to celebrate our big 5th anniversary this November, we’d like to take a moment of gratitude: gratitude for YOU, our amazing yogis, without whom this anniversary wouldn’t be possible. Shockoe Slip Yoga thrives through the support of our amazing clients, and we can’t tell you enough how much we love seeing you on your mat, each and every time you share your practice with us.

So, as a big thank you to all our amazing, supportive clients, we’re offering a Shockoe Slip Yoga Five Years Anniversary Special. From November 3 through November 10, our yogis and their friends, family and neighbors can attend any or all of our Five FREE classes, plus purchase our Five Years Anniversary Special package (5 classes for $25)*.

We hope this gives you even more reason to come practice with us, as we celebrate this milestone in the SSY community.

*(5 classes are valid for one year. Limit two per client)*


Yogis, We Know You’ve Missed Us

Yogi, When Was The Last Time You Tried Something New?

Happy summer, Shockoe Slip Yoga family!

We know you’ve missed us in your inbox, and we’ve missed you too! This spring we celebrated some big changes (Rose’s wedding!) and welcomed some new members into the SSY family (a yoga baby!). But we’re back and busier than ever. Here’s what you need to know:

Our Shockoe Slip 200-Hour Hatha Yoga Teacher Training is back for a second year, and we cannot wait to welcome another group of aspiring yoga teachers into our space! Led by SSY instructor Kate Ainsworth (SPT, E-RYT 500, YACEP) and Syd Collier our 200-Hour Hatha Yoga Teacher Training includes one 4-day immersion and a series of weekend intensives that will blend traditional yoga teachings, modern evidence-based techniques, a physical therapist’s perspective, and plenty of time for self-empowerment, introspection, and discovery. If you’ve ever thought about broadening your practice and sharing it more deeply with others, this is definitely an opportunity you don’t want to miss! Visit: Teacher Training to learn more and apply. We kick things off with our 4-day immersion on July 12th, so be sure to sign up soon!

We’re also getting closer to our biggest adventure of 2018: Our Relaxation + Friendship Retreat on the Amalfi Coast of Italy is steadily approaching, and we want you there with us! The Amalfi Coast is the perfect place to escape the hustle and bustle of your daily life—practicing yoga alongside spectacular views, meditating to the natural soundtrack of the Gulf of Salerno, and soaking up plenty of southern Italian sunshine. How can you resist? Head over to to learn more!

Finally, if you’re looking to spend more time on your mat this summer (and aren’t we all?) be sure to take advantage of our Summer Special. That’s 10 classes for $100 (aka: $10 per class.) You seriously can’t beat that! Click here to sign up.

We can’t wait to see you on your mat soon!



Yogi, When Was The Last Time You Tried Something New?

Yogi, When Was The Last Time You Tried Something New?

“Yoga is the perfect opportunity to be curious about who you are.”
— Jason Crandell

Whether you’re new to yoga or have been practicing for years, chances are you’re always learning something new on your mat (that’s the goal, at least!) Discovering a new pose, finally finding that tricky alignment you’ve been looking for, or discovering a hidden corner of your mind you never even knew existed. At Shockoe Slip Yoga, we love taking our yogis on adventures, and inviting all of you to try new things with us!

This month, our Chase Adventure event series is kicking into high gear, with our first Yoga & Ride of the 2018 season! Join Shockoe Slip Yoga and Basket & Bike at Upper Shirley Vineyards on April 22 (Earth Day!) as we spend the morning practicing yoga along the James River, followed by a an hour-long bike ride along the Virginia Capital Trail, before concluding with an optional lunch and complimentary glass of wine at Upper Shirley. Your yoga class, bike rental, lunch, and wine is included in the $95 cost ($85, without lunch) and we cannot wait to see you there! Head over to our Chase Adventure Event page to reserve your space now!

Last (but definitely not least!) don’t forget about our SSY 2018 highlight: our Chasing Adventure On The Amalfi Coast: Relaxation + Friendship Retreat! We’re just a few short months away from our week of fun, sun, friendship, and yoga, and we would love to have you along for the ride! Learn more and sign up!


Yogis, Welcome To Spring!

Yogis, Welcome To Spring!

“A flower does not think of competing to the flower next to it. It just blooms.”
— Zen Shin

Happy April, yogis! The springtime that seemed like it might never arrive is finally here, and with it, plenty of new opportunities to deepen your practice and become even more involved in the Shockoe Slip Yoga community (have we mentioned how much we love you, lately?)

If you haven’t already heard, our Shockoe Slip 200-Hour Hatha Yoga Teacher Training is back for a second year, and we can not wait to welcome another group of aspiring yoga teachers into our space! Led by SSY instructor Kate Ainsworth (SPT, E-RYT 500, YACEP) our 200-Hour Hatha Yoga Teacher Training includes one 4-day immersion and a series of weekend intensives that will blend traditional yoga teachings, modern evidence-based techniques, a physical therapist’s perspective, and plenty of time for self-empowerment, introspection, and discovery. If you’ve ever thought about broadening your practice and sharing it more deeply with others, this is definitely an opportunity you don’t want to miss! Visit: to learn more and apply.

We’re also offering Friday Open Classes, starting April 6! This one-of-a-kind 75-minute class begins with a led warming flow, and then provides space for a self-paced, open practice (with your instructor nearby to answer any questions or offer any tips!) We’ll end by gathering together for savasana, breath work, and a meditation. You’ll love this one, we promise.

Finally, we know you haven’t forgotten about our biggest adventure of 2018: Our Relaxation + Friendship Retreat on the Amalfi Coast of Italy is steadily approaching, and we want you there with us! The Amalfi Coast is the perfect place to escape the hustle and bustle of your daily life—practicing yoga alongside spectacular views, meditating to the natural soundtrack of the Gulf of Salerno, and soaking up plenty of southern Italian sunshine. How can you resist? Head over to to learn more and sign up now!


Any Time Of Year Can Be A Fresh Start

Any Time Of Year Can Be A Fresh Start

“Yoga is not about touching your toes. It is what you learn on the way down.”
— Jigar Gor

With the Persian New Year, or Nowruz (which beautifully translates to “new day”) just around the corner, we’re in the spirit of celebrating a fresh start at Shockoe Slip Yoga. This time of year in the Persian calendar is a great reminder that ANY day of the year can be perfect for a brand new start—transitions, transformations, and exciting resolutions don’t always arrive on an exact schedule, after all.

Speaking of brand new starts, we’ve got a brand new class for you this month! In honor of both the Persian New Year and the Spring Equinox, Rose will be hosting her new signature class! This special Persian Flow is designed to help you leave all those wintertime vibes behind by grounding you in the spirit of reawakening and guiding you through a series of poses that will open up and invigorate your heart and throat chakras. This upbeat, all-levels Vinyasa flow will start with an introduction to the traditional festivities of the Persian New Year (including a fun, one-of-a-kind Persian music playlist!) followed by a mindful grounding, and some deeper heart and throat chakra work. The world comes alive in the springtime, and this class is guaranteed to increase your vibration and liven up your spirits as well.

Join us on Tuesday, March 20, from 5:45 – 7:00 PM for this special, donation-based class. (Pay what you can and come ready to flow!)

We’d also like to remind you of another special event we’ll be hosting later this year. If one of your personal goals for 2018 is to step outside your comfort zone and add a little adventure to your regularly-scheduled life, it’s the perfect time to check out our Relaxation + Friendship Retreat on the Amalfi Coast of Italy! During six days in October, we’ll share yoga practices and explore Italy together, getting to know one another and taking time to reconnect with ourselves. You’ll find new friendships, take time for some self-care, fall in love with your yoga mat all over again, and leave Italy feeling refreshed, reenergized, and restored—consider this another invitation for a fresh, new start! Learn more and sign up.


Yogis, It’s Time To Check In…

Yogis, It’s Time To Check In…

“The very heart of yoga practice is ‘abyhasa’ – steady effort in the direction you want to go.”
— Sally Kempton

…With those New Year’s resolutions, that is. Welcome to March, Shockoe Slip Yoga family! And with whispers of spring just around the corner, now is a great time to do a little check-in with yourself: how are all those New Year’s resolutions you set going, anyway? Have you been sticking to them, or are you in need of a serious resolution reboot?

If (like most of us) many of those resolutions have fallen by the wayside, you’re in luck: the Persian New Year, or Nowruz (which actually translates to “new day”) is this month—and it’s your gentle reminder that ANY time of year can serve as a brand new start. Nowruz has been celebrated for over 3,000 years in Western Asia, Central Asia, and beyond—marked by the vernal equinox (aka: the beginning of spring in the Northern Hemisphere), and is the first day of the Persian calendar. At SSY, we can’t wait to share this special tradition with you.

One way we’ll be celebrating the Persian New Year and the Spring Equinox is with a special “Persian Flow” —Rose’s brand new, signature class! Keep an eye out for more details, and be sure to mark your calendar for Tuesday, March 20 now.

In the meantime, you can join us as we return to Upper Shirley Vineyards for the first time this year!

On Sunday, March 18, from 10:00 – 11:00 AM come re-center yourself, reboot your nervous system, (and maybe even reset a resolution or two) with our special 60 minute yoga practice outdoors on the beautiful riverfront of Upper Shirley Vineyard. Yoga at Upper Shirley Vineyard will include an all-levels flow complete with heart-opening backbends and lots of hip softening. There will be lots of modifications for those new to the practice or those with injuries. Be sure to join Rose for practice then stay for lunch and or a glass wine!

For more info, and to sign up, visit:
And to learn more about Upper Shirley Vineyard, visit:

We can’t wait to see you there!


How To Love Through Yoga

How To Love Through Yoga

“If you walk with true awareness of every step, without having a goal to get anywhere, happiness will arise naturally. You don’t need to look for happiness.”
— Thich Nhat Hanh, How to Love

The annual holiday of love and romance might be behind us, but taking time for love—and most importantly, self-love—is something we all need to do, ALL year round. A regular yoga practice is a great way to practice love as well, and whether you’re unrolling your mat for a rigorous heated flow or curling up with a bolster for some restorative poses, there are tons of ways yoga promotes love. Here are just a few:

  1. Yoga can set the tone of your day, whether you’re using it to wake up in the morning or wind down in the evening. It creates a space of mindfulness for approaching the day’s challenges and allows time to process and reflect on the events of your day.
  2. Yoga invites you to reconnect with yourself. Maybe you’ve heard your instructor say something like: “Be present on your mat” or “Take this time to turn inward”—these are all invitations to listen to your breath, your body, your mind, and your spirit.
  3. Yoga helps you separate from the ego. Have you ever found yourself struggling with a yoga pose that usually comes naturally to you? Maybe your normally-solid balance feels off one day, or your typically-open hamstrings have suddenly tightened up. This is yoga reminding you to check in with yourself—and your ego—and to embrace the natural rhythms of your body, the highs and lows of the time you spend on your mat.
  4. Yoga promotes intention-setting and manifesting. You don’t have to wait for your instructor to invite you to set an intention for your practice; make this a regular tradition every time you step on your mat. Intentions like: “I want to feel joy” or “I recognize the unique beauty of my body” or “I use this time to generate love” can completely change the way you practice—and the way you feel once you step off your mat!
  5. Yoga can put things into perspective. When you’re on your mat, you’re left with yourself: your breath and your body. You’re taking 60 or 90 minutes out of your day to live movement by movement, breath by breath. Practicing embracing the moment on your mat can help you to embrace each moment off your mat as well.

One great way to practice a little self-love this month is by getting more rest as well. Our Restorative Yoga + Yoga Nidra is the perfect practice for rebooting your nervous system, facilitating softening in your body, and allowing you time to truly rest. Join us on Sunday, February 25 from 2:00 – 4:00 PM for a practice filled with restorative poses safe for all students, breathing techniques, mindfulness techniques, hands-on body realignment, and a yummy Ayurvedic tea treat.

Namaste, yogis—and hey, have we mentioned lately that we totally love you?


Hey Yogi - How Are Those Resolutions Going?

Happy New Year Yogis - And A Heartfelt Thank You!

“In the cycle of nature there is no such thing as victory or defeat; there is only movement.”
— Paulo Coelho, Manuscript Found in Accra

By mid-January, plenty of people—yogis included!—have lost track of their New Year’s resolutions. (And between recovering from the holidays and freezing temperatures that only make you want to stay curled up indoors, we don’t blame you.) If one of your 2018 resolutions was to be a little more gentle with yourself, now is a great time to tap into that intention—and if it wasn’t, consider adding it now. You deserve it!

If you’ve let go of a few—or hey, even all—of your New Year’s resolutions by now, it’s easy to get frustrated with yourself. And believe me, we’ve all been there. But the key is to forget about feeling guilty or being hard on yourself for being a “quitter”, and simply un-quit! So you let go of your resolution for a week or two (or, ehem… three). There’s nothing stopping you from picking it right back up now! Whether you resolved to meet all your deadlines this year, spend more time with family, reconnect with your yoga practice (at Shockoe Slip Yoga, we’re partial to that one), or something else entirely, now is a great time to check in with yourself, celebrate what progress you’ve already made, and hit the resolution reset button. And hey, we’ve got the perfect event to help you get there.

We want to help you meet all your resolutions, and have the absolute best 2018 ever. So this month, we’re offering an intention setting workshop you’ll definitely love. Join us on Sunday, January 28 from 2:00-3:30 PM for The Power of Intention—an opportunity to reflect on the lessons you learned in 2017 and tap into the guidance of those lessons, moving forward. After two months of good food, good people and good vibes that come with the holiday season, now is a great time to reflect on the start of a new year, and to embrace a new cycle. Consider this your fresh chance to set (or reset!) goals and meet them in order to grow, evolve, and heal. This workshop will incorporate movement, meditation, and written reflections—and it’s the perfect way to cap off the first month of your new year. Learn more and sign up here!

Namaste, yogis. We can’t wait to see you on your mat soon.


Happy New Year Yogis - And A Heartfelt Thank You!

Happy New Year Yogis - And A Heartfelt Thank You!

“The beginning is always today.”
— Mary Wollstonecraft Shelley

Yogis, welcome to 2018!

From the bottom of my heart, I’d like to thank you for the amazing 2017 we enjoyed at Shockoe Slip Yoga—practicing together, playing on our mats, and chasing adventure from Richmond, Virginia all the way to Playa Grande, Costa Rica. In just the past 12 months we launched our Chase Adventure event series, which took us on excursions across Richmond and deepened our connections with our practice. We formed an amazing community of friendship, fun, and female empowerment on our Strength and Relaxation Retreat. We graduated our second class of 200 RYT yoga instructors. We opened our SSY “Take A Book, Leave A Book” Free Lending Library (be sure to check out our shelves the next time you drop in!). And we hosted dozens of events and workshops that brought us to our mats and deeper into ourselves. And we couldn’t have done any of it without YOU, our beautiful community of yoga lovers. Now, as we enter our fifth year of SSY, I can’t wait to share everything we have in store for you next—and stay tuned, because it’s a lot!

With the fresh start of the new year, now is a great time to revisit the basics of your practice—both what brought you to your mat in the first place, and the foundations of yoga itself. Fresh beginnings are a great time to look at your practice with a beginners mind! In that spirit, we’re kicking off 2018 with Foundations of Yoga: Awareness in Practice, a donations-based workshops series designed to explore foundational practices in yoga which facilitate the expansion of awareness and free flow of energy in body and mind. Each class — perfect for both new and seasoned yogis — will be themed to direct awareness, promoting deep connections, and featuring physical postures, breath practices, and meditation. These 75-minute workshops will be held every Sunday from January 14th – February 25th. Sign up now!

If you’re up for a little adventure this month, our all-levels Acrobatics Workshop might be exactly what you’re looking for! Join instructor Caroline Stiller on Friday, January 12 from 6:15-8:15 PM, where you’ll will be guided through a long warm up, then continue with intricate acrobatic tricks, poses, and partnering (with plenty of instructor spotting as well.) You can expect to work on your body awareness and coordination, stretch deeper into positions, and strengthen your body.

Finally, I’ll remind you about an SSY 2018 highlight: our Italy retreat! Don’t forget to sign up for Chasing Adventure On The Amalfi Coast: Relaxation + Friendship. You have until April 1 to take advantage of our lower rates, so be sure to click here to learn more and sign up!


Make Yoga Your 2018 New Year’s Resolution

Make Yoga Your 2018 New Year’s Resolution

Make Yoga Your 2018 New Year’s Resolution

Did you know that over 45% of Americans make serious New Year’s resolutions each year? And, among the top ten New Year’s resolutions for 2017 were: establishing a healthier lifestyle, learning something new, being a nicer human, getting more sleep, and making new friends. The good news for you yogis is that yoga can help you accomplish ALL of those things—sometimes in a single class! This New Year, at Shockoe Slip Yoga, we’re helping you keep those resolutions by giving you plenty of reasons to unroll your mat and get moving. And you’re going to love them. (You can thank us later.)

First on the list is our 2018 New Year, New You holiday special. Between now and December 31st take advantage of our 2018 Resolution Package: 3 months of unlimited yoga for just $89 per month! You can also enjoy 10 classes for just $99. These are some of the best rates you’ll see all year, so be sure to drop by the studio or head over here to purchase your 2018 Resolution Package now!

We’re also rounding out this year with a schedule packed full of can’t-miss events.

First on the list is our Winter Solstice practice. Join us on December 21 for a donation-based 75-minute practice designed to welcome the transition of seasons, uplift your spirits, and balance your energy. We’ll combine asana (postures) and pranayama (breathwork) to soothe your body, mind, and nervous system. After class, be sure to stick around for our holiday party and potluck!

On December 31, we invite you to close out 2017 with love and light at our New Year’s Eve Candlelight Vin/Yin. Pause amid the hustle and bustle of the holidays to reflect on the accomplishments of the past year—ultimately letting the past go and welcoming the new year with receptive anticipation. We’ll start with a candlelight Vin-Yin Flow (30-minute Vinyasa, 30-minute Restorative) followed by a brief meditation.

Finally, kick off your New Year (and that resolution to practice more yoga in 2018!) right, with our New Year’s Vinyasa Flow on January 1. Join us for a 60-minute New Year’s Day Morning vinyasa flow and intention setting practice—reflecting on what the previous year provided and what the new year will bring—followed by some light libations.

Last but not least, make 2018 your best year of yoga yet by joining us in Italy, for our upcoming retreat: Chasing Adventure On The Amalfi Coast! Be sure to take advantage of our Early Bird Special by January 1! Visit: to reserve your spot. We can’t wait to see you there.

From our mat to yours, Happy New Year from Shockoe Slip Yoga! We’re wishing you your very best year yet.


Using Yoga To Reduce Stress

Find Peace This Holiday Season

Using Yoga To Reduce Stress and Find Peace This Holiday Season

Each holiday season brings with it plenty of joy—and it can also cause its fair share of stress: searching for those perfect gifts, managing hectic holiday travel, keeping up with all the events and parties on your calendar, and more. With all the beautiful busyness the holiday season brings, you might be tempted to take a break from your mat. But, the holidays are even MORE of a reason to head over to Shockoe Slip Yoga, unroll your mat, and enjoy some much-deserved “me-time.” Yoga is proven to reduce stress, increase your sense of peace and calm, and improve your overall well-being—plus, a challenging Vinyasa Flow or a restful Yin class is a great way to release any travel-related physical tension too.

Speaking of finding the perfect present for everyone on your holiday gift list, why not give the gift of yoga this year? A Shockoe Slip Yoga gift certificate is a great way to share your love of yoga with family and friends, and we always love welcoming new members into our SSY family. We also offer massage services—and let’s be honest, everyone loves massages!

This month, we’ve got a special event for you. On Thursday, December 21, join us for a donation-based 75-minute Winter Solstice practice designed to welcome the transition of seasons, uplift your spirits, and balance your energy. We’ll combine asana (postures) and pranayama (breath work) to soothe your body, mind, and nervous system. And after class, be sure to stick around for our holiday party and potluck!

We’d also like to remind you that our upcoming retreat, Chasing Adventure On The Amalfi Coast, is fast approaching! Be sure to take advantage of our Early Bird Special by January 1! Visit: to reserve your spot. We can’t wait to see you there.


Gratitude Sale

This Month, It’s All About Gratitude

A Little Thanks, From Us To You
“When you know in your bones that your body is a sacred gift, you move in the world with an effortless grace. Gratitude and humility rise up spontaneously.”
— Debbie Ford

As we move towards the end of 2017 and into the holiday season, gratitude is definitely on our minds at Shockoe Slip Yoga — and practicing yoga can definitely help you beat stress and enter a space of thankfulness during the hectic holidays. Little things like taking time to find stillness, tuning into the natural rhythm of your breath, and moving your body in a way that feels good to you can all inspire gratitude and overall wellness. There are even yoga poses — like Ardha Chandrasana (Half-Moon), Virabhadrasana II (Warrior II), and Supta Virasana (Reclined Hero) — that can help you find strength and balance, open your heart, and inspire all kinds of yummy, thankful feelings.

And as we extend as special thanks to all our yogis who celebrated Shockoe Slip Yoga’s 4th anniversary earlier this month, we’d like to extend a special holiday offer to the amazing yogis who have made our friendly, neighborhood studio such a success. During Black Friday, Small Business Saturday, and Cyber Monday we’ll be offering 20% off all our regular packages — making it even easier for you to practice throughout the holiday season. Use promo code 2017Gratitude

We’re also excited to offer a special Thanksgiving class, perfect for getting you moving and starting your holiday off right. Our Extended All-Levels Flow, taught by Leah Short, is designed to help you prepare for the holiday by energizing the body, opening the heart (and your hips!), and clearing the mind. This extended practice will include a 75-minute all levels vinyasa flow, followed by a 15-minute gratitude meditation. As always, all yogis are welcome!

Extended All-Levels Flow: Embracing Gratitude, a Thanksgiving Practice
With Leah Short
Thursday, November 23
10:00 AM – 11:30 AM

We can’t wait to see you on your mat soon!


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