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Aerial view of palm trees meeting a curved turquoise beach at Talalla, Sri Lanka

Stories from the mat

The Journal

Simple, honest yoga advice to take onto your mat at home or on retreat.

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Why 20 Minutes of Yoga, 3 Times a Week, Is Pretty Much Magic

2 min read

Let me tell you a little secret that took me 20 years of teaching yoga, multiple trainings, 75 retreats, a few pulled hamstrings, and a highly questionable juice cleanse to finally embrace: you don’t need 90-minute yoga classes five times a week to feel amazing or be ‘good’ at yoga (that was a trick - there is no such thing as being good at yoga). What you actually need? Twenty minutes. Three times a week. That’s it. Seriously. I know, I know. It sounds almost too good to be true. But let’s break down why this tiny commitment can make...

Read the story: Why 20 Minutes of Yoga, 3 Times a Week, Is Pretty Much Magic

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2 min read

What You're Actually Thinking in Savasana (And What You Should Be)

Ah, Savasana. The grand finale. The moment you’ve been waiting for. You lay down, arms and legs spread out like a starfish, and finally… your brain starts narrating like it just got a caffeine IV. Let’s be honest: here’s what most of us are actually thinking in Savasana: "Did I remember to reply to that email?" "What am I making for dinner?" "My left foot feels colder than my right foot. Is that normal?" "I should probably reorganize my closet this weekend." "What's that smell?" "Why is everyone else so zen while my brain is screaming?" Sound familiar?...

3 min read

What is Mula Bandha?

Let’s have a little heart-to-heart about something that sounds mysterious, slightly intimidating, and kind of like a fancy cocktail: Mula Bandha. No, it’s not a new drink at your hipster café. It’s one of yoga’s best-kept secrets and a total game-changer for your practice (and, honestly, your life). When we talk about this in our Mana Yoga Teacher Training it’s a big eye opener for everyone and often changes students practices forever. So, what the heck is Mula Bandha? In Sanskrit, “Mula” means “root,” and “Bandha” means “lock.” So, Mula Bandha = Root Lock. Basically, it’s like turning on your...