<![CDATA[Santosha Yoga Collective

<![CDATA[Santosha Yoga Collective - BLOG]]>Thu, 05 Mar 2026 20:29:20 -0800Weebly<![CDATA[Thai Massage Training: Weekend Immersion March 13-15, 2026]]>Thu, 22 Jan 2026 07:03:39 GMThttps://www.santoshayogacollective.com/blog/thai-massage-training-weekend-immersion-march-13-15-2026Join international yoga teachers and bodywork practitioners Alok Rocheleau and Anjuli Mahendra for an immersive exploration of Thai Massage. 3-day training schedule: Friday-Sunday March 13-15, 2026.

See all details and registration here!

hosted in the Wellness Room at Santosha Yoga Collective
3587 Taylor Road, Loomis CA 95650

]]><![CDATA[3-Day Yin Yoga Teacher Training]]>Sun, 24 Aug 2025 21:08:47 GMThttps://www.santoshayogacollective.com/blog/3-day-yin-yoga-teacher-trainingJoin James Kapicka as a guest teacher at Santosha Yoga Collective in Loomis for a transformative exploration of Yin Yoga, Friday - Sunday: September 19-21, 2025.

This three-day weekend intensive covers integration of breath awareness, intelligent sequencing, and the art of creating a space for deep presence, trust, and inner exploration. Training modules blend Yin philosophy, anatomy, and energetic principles to refine your practice, teaching, and assisting skills, interweaving principles of Yoga Thai Massage.

SCHEDULE & DETAILS:

Daily sessions from 12-8pm (dinner break from 4-5pm)
25 hr CEU available through Yoga Alliance (after completion of homework)
90-page manual + 5 online classes for continued reference
Explore Taoist wisdom, and Chinese Medicine principles

There will be an open-to-the-public class on the final day of Yin Training with assistants from the YTT. Sunday September 21st from 6:30-8pm. Register here!

Training is open to everyone with no prerequisite (You do not already need to be a yoga teacher to participate in this training.) See full details and register here. $449 early bird by August 31st. $499 FULL PRICE after Sept 1.

Flexible payment plans are available with an initial $200 non-refundable deposit.

Please see details at checkout, or contact hello@santoshayogacollective.com to customize payment arrangements.

James is offering a 10% discount for those who have previously attended a training with him. Please reach out to us directly at hello@santoshayogacollective.com for your promo code.

]]><![CDATA[Community Ecstatic Dance July 15th!]]>Mon, 07 Jul 2025 23:43:03 GMThttps://www.santoshayogacollective.com/blog/community-ecstatic-dance-july-15thSantosha Yoga Collective in Loomis is thrilled to host DTO as a guest DJ and LIVE artist for Ecstatic Dance, Tuesday July 15th!

Visiting from Embody Costa Rica Wellness and Retreat Center, DTO is an award winning music producer who blends natural soundscapes with ethereal vocals and electronic bass beats. He will play to the energy of the room all evening with TWO opportunites to join at your own speed!

Join Stephanie Alston for a Somatic Movement and Meditation workshop-style class at 6:30pm accompanied by DTO as our LIVE DJ. (Part of your regular membership or class-pack. $35 drop in for guests outside the studio.)

Ecstatic Dance runs from 7:30-9:30pm and is open to all ages. $20 admission. Kids 13 and under are FREE. The dancing is barefoot, no mats, and movement is free-flowing! We'll build up in energy and playful beats, then wind down to the floor for a resting session at the end, much like a yoga class.

Sound Healing with Tara Olivera at 9:30pm closes out the night.

Details and tickets are available here.

Any questions: call or text the studio at 916-303-0621
Emails always welcome: hello@SantoshaYogaCollective.com

]]><![CDATA[Santosha Yoga Collective's RYT-200hr Teacher Training Starts in April 2025!]]>Fri, 03 Jan 2025 21:44:43 GMThttps://www.santoshayogacollective.com/blog/santosha-yoga-collectives-ryt-200hr-teaching-certificateWe are thrilled to introduce Wild & Wise: An Embodied 200-Hour Foundational Yoga Teacher Training, a trauma-informed, Yoga Alliance-approved program presented by Erin Alexander C-IAYT of All Souls Yoga and Stephanie Alston ERYT-200 of Santosha Yoga Collective.

If you’ve been searching for a well-rounded, holistic, and supportive yoga teacher training in the Northern California area, look no further! This training, hosted at Santosha Yoga Collective in Loomis, is an opportunity to deepen your practice and receive your teaching certificate in an inclusive and empowering environment.

What Is Wild & Wise?
Wild & Wise is a transformational program designed to empower first-time yoga teachers by blending ancient yoga techniques (the “wise”) with intuitive self-discovery (the “wild”). Our intention is to guide you in sharing the profound gifts of yoga as a healing practice for the body, mind, and soul.

Led by Erin Alexander and Stephanie Alston, both trauma-informed yoga teachers and studying yoga therapists, this training will help you connect to your unique calling while teaching safe, inclusive, and skillful yoga classes.

This program goes beyond the mat, incorporating tools for personal growth, holistic health, and spiritual connection. If you’ve felt the life-changing effects of yoga in your own practice, this training is your next step.

Why Choose THIS Yoga Training?
Wild & Wise is sponsored by Integrative Yoga Therapy and is approved by Yoga Alliance. You will receive a comprehensive toolbox of techniques that will equip you to confidently teach and lead as a yoga instructor.

What you’ll learn:

Patanjali’s 8-Limb Philosophy
Ayurveda and the Elements as a framework for teaching
Yoga Anatomy and Physiology, including postures and their embodiment
Skillful Sequencing and Hands-On Assists for student-focused classes
Breathwork, Mudras, and Subtle Body Practices to deepen inner awareness
Meditation, Mantra, and Chanting for holistic mental health support
Discovering Your Unique Dharma, or calling, as a yoga teacher

Training Basics
Our 200-hour training will take place in 7 in-person modules, meeting every 3-4 weeks from April to October 2025 at Santosha Yoga Collective in Loomis, California.

Training Dates & Times:

Thursdays & Fridays: 5-9pm
Saturdays: 8am-5pm

*Zoom Teaching Calls on special topics will be held between training weekends!

Special Guests:

Dr. Joyce Mikal-Flynn (CSU-Sacramento): Trauma Science and Post-Traumatic Growth (Weekend 2)
Kate Coughlin ERYT-500: Anatomy and Physiology (Weekend 3)

Training Modules:

ROOT: April 3-5
CREATE: May 1-3
EMPOWER: May 29-31
LOVE: June 19-21
EXPRESS: July 17-19
INTUIT: August 14-16
SERVE: September 11-13

Graduation: Saturday, October 4, 2025

Who Is This Training For?
This training is ideal if you:

Want to lead group yoga classes or 1:1 sessions;
Seek to honor the indigenous traditions of yoga;
Are curious about Ayurveda as a holistic lifestyle practice;
Have a desire to help others heal physically, mentally, and spiritually;
Are searching for deeper teachings beyond physical postures;

FAQs
Q: Will I be a registered yoga teacher after completing this training?
A: Yes! We are a registered RYS (Registered Yoga School) with Yoga Alliance, and this training meets the RYT-200 standards.

[chart from The Yogatque on Yoga Alliance]

Q: Can I participate if I already have an RYT-200?
A: Absolutely! Many yoga teachers take additional 200-hour trainings for continuing education or to gain insights from new teachers and lineages.

Q: Can I test the waters before committing?
A: Yes! We offer a mini-course for the first few months to help you deepen your practice without committing to full certification. (Limited spots available, and more links are below!)

Q: How do I pay for tuition?
A: You can pay in full or set up a 5-part payment plan. A $600 non-refundable deposit is required to hold your spot. You can register here.

Special Preview Series
Get a sneak peek of our YTT program with our 3-Session Preview Series, offered on a sliding-scale donation basis in early 2025:

We recommend attending all three sessions to meet fellow trainees and start building community!

How to Get Started:
Registration is open NOW.

Questions?
Email or call us:

Stephanie@SantoshaYogaCollective.com
Erin@AllSoulsYoga.com
Studio Phone: 916-303-0621

We’re so excited to guide you on this transformative journey into the world of yoga teaching.

Sincerely,
Stephanie and Erin

Santosha Yoga Collective
“Santosha” is a sanskrit word that means contentment. Our Loomis-based Yoga studio brings together decades-long practitioners and new students alike. We believe Yoga is beneficial for every body and will make sure you find the right classes to support your yoga journey. With 24 weekly yoga classes from Vinyasa and Balance, to Chair, Yin, Kundalini, Iyengar, and Restore, our aim is to provide a space of contentment for students and teachers of yoga as we honor movement, holistic wellness, and community as a way of life. We serve the beautiful community of Northern California.

We offer these yoga styles and many more through workshops, our community room, and themed classes. Please reach out on our “Contact Us!” page if you have a yoga theme you’d like to experience in the beautiful Santosha studio.

Post written by Stephanie Alston ERYT200 and Annie Schwab RYT200.

]]><![CDATA[5 Ways Yoga Can Help You Achieve Your Personal Goals]]>Mon, 04 Nov 2024 22:26:51 GMThttps://www.santoshayogacollective.com/blog/5-ways-yoga-can-help-you-achieve-your-personal-goalsWhen we think about achieving personal goals, the first things that come to mind are usually hard work, discipline, and time management. And with an already busy schedule, it can feel impossible to add something new! But what if I told you that yoga — a practice more often associated with relaxation and flexibility — could also be a powerful tool in helping you reach these goals? Whether you're aiming to excel in your career, improve relationships, build better habits, or enhance your overall well-being, yoga can provide unexpected yet impactful benefits to get you there.

Here are five ways yoga can help you achieve your personal goals, no matter what they are:

1. Improved Focus and Mental Clarity
Many of us struggle with distractions, stress, or overthinking, which can pull us away from our personal goals (I know I do!). One of the most significant benefits of yoga is its ability to enhance mental clarity and focus. Through practices like mindfulness and breath control (pranayama), yoga teaches you how to calm a racing mind and stay present.

Yoga encourages you to connect with the present moment – and over time – this mindfulness seeps into your daily life. When you're more focused, you can work more efficiently, make clearer decisions, and remain aligned with your long-term vision! Whether your goal is to write a book, advance your career, or start a business, improving your ability to focus and stay mentally clear will help you take consistent, purposeful action.

Try this yoga pose for mental clarity:

Tree Pose (Vrksasana): This balancing pose requires focus and concentration to create a grounding sensation. Practicing it regularly can improve your mental stability and ability to stay present!

2. Reduced Stress and Anxiety
Stress can be one of the biggest roadblocks to achieving personal goals. When we're overwhelmed, it’s hard to stay motivated or think clearly, therefore causing us to procrastinate or give up. Yoga is renowned for its ability to reduce stress and promote relaxation by activating the parasympathetic nervous system, also known as the "rest and digest" mode.

Yoga’s combination of deep breathing, meditation, and gentle movement helps reduce cortisol levels (the body's main stress hormone), leaving you feeling more relaxed and balanced. This mental and emotional calmness can make it easier to face challenges head-on and keep pushing toward your goals without being derailed by anxiety or burnout.

Try this yoga practice for stress relief:

Child’s Pose (Balasana): This calming, grounding pose helps to alleviate stress and anxiety, encouraging you to relax both your mind and body. It’s a natural pose for our body to fold into, and can be done at the beginning of the day, end of the yoga practice, etc. Take Child’s Pose whenever you need it!

3. Established Self-Discipline and Consistency
To achieve any personal goal, consistency is key! It’s not the intensity in which you achieve each step, but showing up each time. Whether it's sticking to a fitness routine, learning a new skill, or developing better habits, you need discipline and commitment. Practicing yoga regularly builds self-discipline by encouraging you to show up on the mat, even when you're tired, busy, or unmotivated.

The structure of a yoga practice — dedicating time to mindful movement, breathwork, and meditation — mirrors the same consistency needed to make progress toward your goals. As you cultivate discipline through yoga, you'll find that it becomes easier to apply that same consistency to other areas of your life, from work to personal development. One of my favorite aspects of yoga is that it meets you where you’re at: if you’re feeling slower, more energized, or what have you – yoga can be formatted to meet you where you practice. This makes it the perfect representative for consistency!

Try this yoga practice to build self-discipline:

Sun Salutations (Surya Namaskar): This flowing sequence of poses is often used as a warm-up in yoga but can be practiced on its own to cultivate discipline and stamina, and can be repeated as many times as the practitioner likes. Once you’re familiar with the flow, you’ll be able to let your mind flow and sink into your body, repeating the same postures over and over again – committed to the postures!

4. Enhanced Emotional Resilience
REMINDER: On the path to achieving personal goals, setbacks are inevitable! You might face failure, doubt, or obstacles that make it difficult to stay motivated. These are part of the journey and naturally occurring to every human, but that doesn’t mean they aren’t discouraging. Yoga fosters emotional resilience—the ability to bounce back from adversity with greater ease. Through yoga’s focus on mindfulness, you become more aware of your emotions and how to process them without reacting impulsively.

Yoga teaches you to sit with discomfort, whether it’s physical or emotional. You learn to breathe through challenging poses and remain centered, even when things feel tough. This skill translates into your everyday life, allowing you to handle difficult situations with patience and perseverance!

Try this yoga practice to build emotional resilience:

Warrior II Pose (Virabhadrasana II): Holding this strong, stable pose helps cultivate both physical and emotional strength, encouraging you to face challenges head-on. You’ll feel the strength building from the ground up: two feet on the mat stepped wide; and palms pointing east and west to open through the shoulders, creating a strong yet vulnerable position in the sternum. Sturdy like a mountain, yet flexible like the wind. (:

5. Boosted Confidence and Self-Esteem
Personal goals often require stepping out of your comfort zone, whether that means taking on new responsibilities, setting boundaries, or pursuing an ambitious dream. A regular yoga practice can boost your confidence by helping you become more in tune with your body and mind! As you progress in yoga — whether it’s creating confidence in difficult poses or learning to quiet negative self-talk — you will start to build a sense of self-worth and empowerment.

Yoga also encourages self-acceptance. It’s not about perfection, but about honoring where you are on your journey! This mindset of self-compassion and confidence can support you in taking bold steps toward your personal goals, without being weighed down by self-doubt or fear of failure.

Try this yoga practice for confidence:

Cobra Pose (Bhujangasana): This gentle backbend opens the chest and heart, helping to release fear and encourage self-confidence. For other variations, perhaps try Sphinx (Salamba Bhujangasana) or Seal (Bhujangasana Arms Spread Variation) depending on what feels good for you!

So what’s your endgame?
Whether your personal goals are big or small, yoga can be a powerful tool to help you achieve them. It goes beyond just physical movement—yoga strengthens your mental focus, builds emotional resilience, reduces stress, and fosters self-discipline and confidence. As you incorporate yoga into your routine, you’ll find that the skills you develop on the mat naturally extend into other areas of your life, bringing you closer to achieving your dreams.

Remember, yoga isn’t about perfection or instant results. It’s a practice of gradual growth and self-awareness, which makes it the perfect complement to your personal goal-setting journey. So, grab your mat, breathe deeply, and start aligning your body, mind, and goals today!

Santosha Yoga Collective
“Santosha” is a sanskrit word that means contentment. Our Loomis-based Yoga studio brings together decades-long practitioners and new students alike. We believe Yoga is beneficial for every body and will make sure you find the right classes to support your yoga journey. With 24 weekly yoga classes from Vinyasa and Balance, to Chair, Yin, Kundalini, Iyengar, and Restore, our aim is to provide a space of contentment for students and teachers of yoga as we honor movement, holistic wellness, and community as a way of life. We serve the beautiful community of Northern California.

We offer these yoga styles and many more through workshops, our community room, and themed classes. Please reach out on our “Contact Us!” page if you have a yoga theme you’d like to experience in the beautiful Santosha studio.

Post written by Stephanie Alston ERYT200 and Annie Schwab RYT200.

]]><![CDATA[What’s the Difference Between Yoga and Stretching?]]>Sat, 26 Oct 2024 19:25:49 GMThttps://www.santoshayogacollective.com/blog/whats-the-difference-between-yoga-and-stretchingAt first glance, yoga and stretching might seem almost identical. After all, both involve elongating muscles, improving flexibility, and relieving tension! But while stretching and yoga share some similarities, they have distinct differences in their mental and physical benefits. Whether you're looking to improve your flexibility, reduce stress, or enhance overall well-being, understanding these differences can help you determine which practice is best suited to your needs.

Under the cut, we’ll dive into what makes yoga different from stretching and explore the unique benefits of each.

1. Holistic Practice vs. Physical Movement
Yoga is so much more than just physical postures or stretches – and we’re not saying that because we’re biased! Yoga is a holistic practice that integrates the body, mind, and spirit. Incorporating movement (asanas), breath control (pranayama), and meditation (dhyana) to promote physical, mental, and emotional well-being. Yoga has roots in ancient Indian philosophy and aims to cultivate mindfulness, balance, and inner peace. While improving flexibility is a benefit of yoga, it is not the sole focus. You will hear people call it a “lifestyle”, a “commitment”, and a “heartbeat” outside of your everyday routine.

Stretching, on the other hand, is a purely physical practice aimed at lengthening and loosening muscles. It is often part of a warm-up or cool-down routine before or after exercise, helping activity, improve flexibility, and reduce muscle stiffness. Stretching is mechanical and straightforward—it doesn’t involve any mindfulness, breathwork, or spiritual elements. The focus is solely on elongating the muscle fibers to improve range of motion and reduce the risk of injury. And many practitioners and physicians agree: it is an integral part of your healthy activity.

2. Mind-Body Connection vs. Physical Focus
In yoga, the mind-body connection is the aim. Each pose is linked to a specific breath pattern, and students are encouraged to move with awareness and intention. This mindful approach can help reduce stress, improve mental clarity, and regulate the nervous/emotional system. Yoga asks you to focus on the present moment, using the breath to connect with the sensations in your body, calm the mind, and balance your energy.

Stretching, on the other hand, doesn’t usually involve mindfulness or breath control. It’s more about focusing on a particular muscle group and holding a stretch for a short duration to increase flexibility. There is no emphasis on mental stillness or spiritual growth – while stretching can help relax the body, it doesn’t carry the same meditative, mental benefits as yoga.

3. Breathing Techniques (Pranayama) vs. Passive Relaxation
“Pranayama” translated means “breath practice.” Different forms of yoga use different styles of breathwork (the class’s difficulty, heat, or postures influence students’ breathing), but the primary goal is to enhance oxygen flow, energize the body, or relax the nervous system. Conscious breathing in yoga supports balance, focus, and mental calmness. The breath also helps guide movement and deepen stretches. Once familiar with pranayama on the mat, students feel the benefits lasting long after practice ends.

In contrast, stretching doesn’t focus on breathing techniques. While deep breathing can certainly enhance a stretch, it is not an integral part of the activity. Stretching generally involves passive relaxation without any specific guidance on breath control. The focus remains solely on the physical act of stretching muscles. Without this intentional breathing aspect, focus is pulled away from the present – instead leading to mental effort on anxious situations or rushed to-dos left in the day. Staying in the present is a practice felt both on and off the mat.

4. Structured Sequences vs. Isolated Movements
A typical yoga class follows structured sequences of poses designed to flow together, each one complementing the next. For example, in a Vinyasa yoga practice, you move from one pose to another in a specific order, linked by breath. This creates a full-body experience that improves flexibility, strength, and balance for the practitioner. Even slower styles like Hatha or Yin yoga follow a sequence designed to bring balance to the body and mind!

Stretching, on the other hand, usually focuses on isolated movements targeting specific muscle groups. For example, if you’ve just finished running, you might stretch your hamstrings or calves. There’s no specific order or flow to follow—you simply hold each stretch for a certain amount of time before moving on to the next one. Stretching doesn’t aim to create balance or flow; it is more functional and goal-oriented, such as improving flexibility or preventing injury.

5. Strength and Stability vs. Flexibility Alone
Yoga incorporates both flexibility and strength-building. Many yoga poses require you to engage your muscles and hold the body in a stable position, which builds strength in addition to increasing flexibility. Poses like Plank, Warrior, and Downward Dog engage the core, arms, and legs, promoting both balance and strength. Over time, practicing yoga can improve not only how flexible you are but also how strong, stable, and aligned your body feels.

Stretching, however, is primarily focused on increasing the flexibility of specific muscle groups. It typically doesn’t involve the active engagement of muscles or challenge the body’s stability and balance in the same way that yoga does. Stretching is more passive, while yoga requires more active participation from the body.

6. Mental and Emotional Benefits
One of the most significant differences between yoga and stretching is the mental and emotional benefits that yoga provides. Through mindfulness, meditation, and breathwork, yoga helps reduce stress, improve focus, and foster a sense of calm and relaxation. Yoga can also enhance emotional resilience by encouraging self-awareness, compassion, and gratitude.

While stretching can certainly help release physical tension, it doesn’t have the same profound effect on the mind and emotions. Stretching can relax the body, but it lacks the deeper meditative qualities and mindfulness of yoga.

Benefits of Yoga

Improves flexibility and strength: Yoga is a full-body practice that strengthens muscles while increasing flexibility.
Reduces stress: The combination of movement, breathwork, and mindfulness helps calm the nervous system and reduce stress.
Enhances mind-body connection: Yoga encourages awareness of the present moment, which can lead to greater mindfulness and inner peace.
Boosts mental clarity: Meditation and pranayama practices in yoga improve focus and mental clarity.
Supports emotional well-being: Yoga fosters self-awareness and can improve mood and emotional resilience.
Increases energy flow: Yoga helps balance energy in the body, leading to improved vitality and overall well-being.

Benefits of Stretching

Increases flexibility: Stretching helps lengthen muscles and improves range of motion.
Prevents injury: Regular stretching can prevent injuries by keeping muscles limber and relaxed.
Relieves muscle tension: Stretching helps release built-up tension and stiffness, especially after workouts or long periods of sitting.
Improves posture: Stretching regularly can correct muscular imbalances, which may improve posture over time.
Promotes relaxation: Although not as meditative as yoga, stretching can still help the body unwind and release physical tension.

Which One is Right for You?
Both yoga and stretching have their unique benefits, so the right choice depends on your goals.

If you’re looking for a holistic practice that benefits not only your body but also your mind and spirit, yoga may be the better option. It’s perfect if you want to reduce stress, increase mindfulness, and gain physical strength along with flexibility.
If your focus is more on flexibility, recovery, or injury prevention—especially in combination with other sports or activities—then incorporating regular stretching into your routine could be more effective.

Many people find that a combination of both yoga and stretching works best for them. For example, you can practice yoga for a well-rounded experience and use targeted stretching to improve flexibility in specific areas.

Santosha Yoga Collective
“Santosha” is a sanskrit word that means contentment. Our Loomis-based Yoga studio brings together decades-long practitioners and new students alike. We believe Yoga is beneficial for every body and will make sure you find the right classes to support your yoga journey. With 24 weekly yoga classes from Vinyasa and Balance, to Chair, Yin, Kundalini, Iyengar, and Restore, our aim is to provide a space of contentment for students and teachers of yoga as we honor movement, holistic wellness, and community as a way of life. We serve the beautiful community of Northern California.

We offer these yoga styles and many more through workshops, our community room, and themed classes. Please reach out on our “Contact Us!” page if you have a yoga theme you’d like to experience in the beautiful Santosha studio.

Post written by Stephanie Alston ERYT200 and Annie Schwab RYT200.

]]><![CDATA[How Yoga Can Improve Your Sleep]]>Wed, 02 Oct 2024 20:52:06 GMThttps://www.santoshayogacollective.com/blog/how-yoga-can-improve-your-sleepIn today's fast-paced world, many of us struggle with getting a good night's sleep. Whether it's work stress, anxiety, or screen time, it can be hard to quiet the mind and body for restful slumber. Luckily, yoga offers a natural and effective way to improve your sleep quality! By integrating certain yoga poses, breathwork, and mindfulness into your routine, you can calm your nervous system, relax tense muscles, and prepare your body for deep, restorative sleep.
If you have been experiencing mental or physical restlessness, exhaustion, and/or frustration surrounding your sleep, it might be time to change your routine. In addition to the Sleep workshop we have on October 12th, here’s how yoga can help you sleep better and which poses are most effective for winding down before bed.

Why Yoga Helps Improve Sleep
Yoga isn't just about flexibility and physical fitness—it also taps into mindfulness and relaxation, which can work wonders for your sleep. Here’s why:

Reduces Stress and Anxiety: Yoga promotes the activation of the parasympathetic nervous system, known as the "rest and digest" response. This counters the effects of stress hormones like cortisol, helping your body shift from alertness to calm.
Calms the Mind: Incorporating mindfulness and breathwork can quiet a racing mind, a common reason many people struggle with insomnia.
Relaxes the Body: Gentle stretching in yoga releases tension and improves circulation, which relaxes your muscles and prepares your body for rest.
Improves Breathing: Deep, rhythmic breathing in yoga (pranayama) promotes oxygen flow, slowing your heart rate and enhancing the body’s relaxation response.

Best Yoga Poses to Improve Sleep
To get the most out of yoga for better sleep, focus on poses that promote relaxation, stretching, and gentle movements. And better yet, all of these can be done on your bed! Here are the best poses to include in your pre-sleep routine:

1. Child’s Pose (Balasana)
Child's Pose is a comforting, grounding posture that calms the mind and relieves tension, especially in the lower back and hips. It gently stretches the spine and encourages deep breathing.
How to do it:

Kneel on the floor (or your bed!) with your big toes touching and knees spread wide.
Sit back on your heels and lower your chest to the floor/mattress.
Extend your arms in front of you or rest them by your sides.
Hold for 1-2 minutes, breathing deeply.

2. Legs Up the Wall (Viparita Karani)
This simple pose is excellent for promoting circulation, reducing swelling in the legs, and calming the nervous system. It's perfect for alleviating stress and preparing the body for rest.
How to do it:

Sit sideways against a wall (even so if your bed’s against the wall) and swing your legs up as you lie back.
Let your arms relax by your sides, palms facing up.
Close your eyes and hold this position for 5-10 minutes, breathing deeply.

*It’s recommended to place a thin pillow or blanket under your hips if you are on the floor, for better support.

3. Reclined Butterfly Pose (Supta Baddha Konasana)
This relaxing pose gently opens the hips and relieves lower body tension while promoting a deep sense of calm.
How to do it:

Lie on your back and bring the soles of your feet together, allowing your knees to fall open in a diamond shape.
Place a cushion or blanket under each knee for support if needed!
Rest your hands on your belly or by your sides and hold for 2-3 minutes, breathing slowly.

4. Standing Forward Bend (Uttanasana)
A forward fold is great for releasing tension in the spine and hamstrings while encouraging blood flow to the head, which can help calm your mind and ease stress.
How to do it:

Stand with feet hip-width apart (or sit on your bed, with your legs on the floor).
Hinge at your hips, folding forward and letting your torso hang over your legs.
Relax your head and neck, and allow your arms to dangle or grasp opposite elbows.
Hold for 1-2 minutes, swaying gently if that feels good.

(Contraindications: avoid going upside down if you experience glaucoma, and exercise caution with high blood pressure or arthritis of the spine, being very gentle with your approach. Forward folding toward the couch to rest your arms or head on pillows or blankets can be more restorative and supportive.)

5. Supine Spinal Twist (Supta Matsyendrasana)
Twisting poses like this one are wonderful for relieving tension in the spine and back muscles. It also helps with digestion, which can be a common cause of sleep discomfort.
How to do it:

Lie on your back with knees bent and feet flat on the floor or mattress.
Allow your knees to lower to the right as you extend your arms out to the sides.
Turn your head gently to the left if you like.
Hold for 1-2 minutes on each side, breathing deeply.

Any spine sensitivity? Use lots of pillows or blankets underneath your legs to prop the body up and go lightly into your twist. Legs do not need to come all the way to the floor or your foundation for this to be an effective posture.

6. Corpse Pose (Savasana)
In this pose, Savasana helps to fully release all muscular tension and stills the mind. It’s often practiced at the end of a yoga session to integrate the benefits of the poses leading to this meditation.
How to do it:

Lie on your back with legs extended and arms resting by your sides, palms up.
Let your feet naturally fall open and close your eyes.
Breathe deeply and remain here for 5-10 minutes, focusing on complete relaxation.

Incorporating Breathwork (Pranayama) for Better Sleep
While yoga poses are crucial, breathwork (pranayama) plays an equally important role in calming the nervous system and preparing your body for sleep. One particularly effective breathing technique is 4-7-8 Breathing, designed to reduce anxiety and help you fall asleep faster. This can be done seated or lying down – whatever helps soothe your mind best!
How to practice 4-7-8 Breathing:

Inhale quietly through your nose for 4 counts.
Lightly hold your breath at the top for 7 counts.
Exhale slowly through your mouth for 8 counts.
Repeat this cycle for 4-8 rounds to enter a deeper state of relaxation.
*REMINDER, if there’s a better set of numbers that work for your lungs and your practice, substitute those instead! This is just an example, but if it makes you struggle, it won’t help you sleep.

Tips for Your Restful Pre-Sleep Yoga Routine

Practice in a Quiet Space: Find a peaceful, dimly lit space to practice your yoga before bed. Creating a soothing environment can enhance the effects.
Make it a Ritual: Practicing yoga before bed every night can signal to your body that it’s time to unwind and prepare for sleep.
Combine Yoga with Other Sleep-Supported Practices: In addition to yoga, ensure you’re following good sleep habits like limiting screen time before bed, maintaining a consistent sleep schedule, and keeping your bedroom cool and dark.

In-Person SLEEP Workshop
For more on this topic, come to our Sleep workshop next week! Holistic Health is all about our relationship to these core areas of life, off of the mat. Santosha’s 4 Pillars of Health series with Alexander Puentes continues with the topic of SLEEP: focusing on our relationship to healthy habits of rest. This workshop still has spots open for Saturday October 12th from 11am-1pm!

At this in-person workshop you will learn:

Wind Down Routines
Foods that help us with our sleep
The connection between our gut health and sleep quality
3-2-1 Method
Tools and Resources to better our sleep

This class is part of our monthly Fall Wellness Series. Other dates and classes include:

November 16th NUTRITION
December 14th SOUL

**WORKSHOP REGISTRATION IS REQUIRED AT LEAST 24hrs IN ADVANCE**

So therefore…
If you’re looking for a natural way to improve your sleep, yoga offers a powerful solution! The combination of gentle stretches, mindful movement, and breathwork can help reduce stress, ease tension, and prepare your body and mind for deep, restful sleep. Try incorporating the poses and practices mentioned above into your nighttime routine, and watch your sleep quality improve. Sweet dreams! (:

Santosha Yoga Collective
“Santosha” is a sanskrit word that means contentment. Our Loomis-based Yoga studio brings together decades-long practitioners and new students alike. We believe Yoga is beneficial for every body and will make sure you find the right classes to support your yoga journey. With 24 weekly yoga classes from Vinyasa and Balance, to Chair, Yin, Kundalini, Iyengar, and Restore, our aim is to provide a space of contentment for students and teachers of yoga as we honor movement, holistic wellness, and community as a way of life. We serve the beautiful community of Northern California.

We offer these yoga styles and many more through workshops, our community room, and themed classes. Please reach out on our “Contact Us!” page if you have a yoga theme you’d like to experience in the beautiful Santosha studio.

Post written by Stephanie Alston ERYT200 and Annie Schwab RYT200.

]]><![CDATA[5 Benefits You Receive From Practicing Yoga]]>Wed, 18 Sep 2024 19:34:55 GMThttps://www.santoshayogacollective.com/blog/5-benefits-you-receive-from-practicing-yogaYoga is more than just a physical exercise—it's a holistic practice that benefits the body, mind, and spirit. Whether you're new to yoga or have been practicing for years, its benefits are wide-ranging and deeply transformative. Especially at our studio, we offer a range of classes designed to match whichever benefit you’re searching for! Here are five powerful ways yoga can positively impact your life.

1. Improved Flexibility and Strength
One of the most noticeable benefits of yoga is increased flexibility. Over time, yoga postures (asanas) help stretch and lengthen your muscles, improving your range of motion and releasing built-up tension. But yoga isn’t just about flexibility! Many poses, such as Downward-Facing Dog or Warrior II, require strength and stability, building muscle and toning the body. Unlike high-impact workouts, yoga strengthens your muscles while reducing strain on your joints, making it an excellent choice for people of all ages and fitness levels.

Recommended Santosha Classes For This Benefit: Chair, Beginner, Align, Slow Flow, and Balance.

2. Stress Relief and Mental Clarity
In our fast-paced world, stress can feel unavoidable. Yoga offers a natural antidote through mindful breathing and meditation. Focusing on your breath during yoga encourages mindfulness, calming the nervous system and promoting relaxation. This helps reduce cortisol levels (the stress hormone), leading to a greater sense of peace! With regular practice, yoga can help clear mental clutter, improve concentration, and enhance emotional resilience.

Recommended Santosha Classes For This Benefit: Restore, Yoga Therapy Meditation, and Gentle.

3. Better Posture and Alignment
Many of us spend hours sitting at desks or in front of screens, which often leads to poor posture. Over time, this can lead to back, neck, and shoulder pain. Yoga helps correct postural imbalances by strengthening your core muscles and improving body awareness. Practicing poses like Mountain Pose or Cobra can train your body to stand tall and sit comfortably; reducing pain and discomfort while encouraging healthy alignment!

Recommended Santosha Classes For This Benefit: Align, Chair, Beginner, Slow Flow, Balance, and Power Flow.

4. Enhanced Mind-Body Connection
Yoga is unique in that it encourages you to connect your body and mind. Through the practice of following breath with movement, you become more in tune with your physical sensations, emotions, and energy levels. This increased awareness helps you respond better to your body's needs, whether that’s resting, pushing yourself, or simply being more present in your daily life. As you deepen your practice, you’ll notice how yoga helps foster a greater sense of mindfulness, both on and off the mat!

Recommended Santosha Classes For This Benefit: Yoga Therapy Meditation, Slow Flow, and Balance.

5. Boosted Immune System and Overall Health
Regular yoga practice has been shown to improve overall health, including boosting the immune system: the combination of movement, breathwork, and relaxation reduces inflammation in the body, lowers blood pressure, and improves circulation. Yoga also helps stimulate the lymphatic system, which plays a key role in detoxifying the body and defending against illness. In short, a consistent yoga practice can help you feel healthier and more balanced from the inside out!

Recommended Santosha Classes For This Benefit: All Classes!

So, Why Try Yoga?
Whether you’re seeking physical fitness, mental clarity, or emotional balance, yoga offers something for everyone! Its benefits go beyond the mat, helping you live with more awareness, strength, and joy. So why not take the first step, roll out your mat, and begin experiencing these incredible benefits for yourself? Yoga truly has the power to transform your life—one breath at a time.

SANTOSHA YOGA COLLECTIVE

“Santosha” is a sanskrit word that means contentment. Our Loomis-based Yoga studio brings together decades-long practitioners and new students alike. We believe Yoga is beneficial for every body and will make sure you find the right classes to support your yoga journey. With 24 weekly yoga classes from Vinyasa and Balance, to Chair, Yin, Kundalini, Iyengar, and Restore, our aim is to provide a space of contentment for students and teachers of yoga as we honor movement, holistic wellness, and community as a way of life. We serve the beautiful community of Northern California.

We offer these yoga styles and many more through workshops, our community room, and themed classes. Please reach out on our “Contact Us!” page if you have a yoga theme you’d like to experience in the beautiful Santosha studio.

Post written by Stephanie Alston ERYT200 and Annie Schwab RYT200.

]]><![CDATA[Heated Yoga vs. Hot Yoga]]>Wed, 28 Aug 2024 21:40:22 GMThttps://www.santoshayogacollective.com/blog/heated-yoga-vs-hot-yogaWhat is Hot or Heated Yoga? And how is it different from Santosha Yoga? To follow up from our past blog posts about the Common Styles of Yoga (Part I & Part II linked at the bottom of the post), today we’ll discuss and distinguish aspects of yoga that might be confusing: the difference between Hot Yoga and Heated studios vs our room-temperature space.

At Santosha Yoga Collective, we offer a range of yoga classes to suit every yogi’s needs and goals. Yes, our studio has a heater so that we can stay warm in the winter, but we do not offer Hot Yoga. Here’s what you need to know:

Heated Yoga typically refers to the practice room and temps can range anywhere between 70° - 95°F to increase bodily function and mental focus. The range depends on the intensity and the speed of class: if you are taking a quick and challenging flow, the classroom would be hotter and take less time to warm up – the added heat is doing it for you! In comparison to a more restorative and slow class that is cooler to hold poses longer without discomfort.

Santosha Yoga Collective keeps the room around a comfortable 74° year-round. Many studios offer Heated Classes at 85-90° using infrared panels and added humidity to increase the sweat. Our studio here in Loomis utilizes a standard HVAC system to keep the room warm in the winter and cool in the summer so that you can experience your own body heat without the added intensity.

Hot Yoga is generally practiced in a room set to 95° - 110°F with 40% - 60% of humidity. Hot Yoga is a set sequence (meaning that it is the same poses in the same order every time), which is fantastic if you don’t like surprises. This class was created from the yoga teacher Bikram who brought the style over to North America. Due to standardizing the practice, you could not teach “Bikram'' yoga unless you were certified through his yoga college. Many teachers and studios believe that yoga should not be gatekeeped (in addition to Bikram’s unethical history), therefore pulling away from the Bikram title, methodology, and class atmosphere altogether. What you will commonly find nowadays are Hot Yoga classes centered around ideals of bodily sensation, water breaks, supportive cues, and modifications.

Hot studios need an advanced heating system that can heat and cool a room within 30 minutes to prepare for the back-to-back class schedule. At Santosha Yoga Collective we are a restored mid-century building in historic downtown Loomis with a regular HVAC system and practices that allow you to heat and cool with your own body’s breath and natural rhythms.

[An updated monthly schedule is here on our website, under ‘SCHEDULE’]

Here’s the different types of classes we offer and a short description. The more athletic and fast-paced the class, the hotter the studio is going to feel!

COOL & RELAXING

Restore
Our most restful class on the schedule. This classical restorative yoga is passive (not active), where we stay seated or lying down the entire time. Shapes are fully propped with bolsters and blankets, so that your body and mind can get into rest and digest mode and recalibrate the nervous system. Postures are held for 8-10 min each and this class is especially designed for those recovering from illness or injury. All bodies and mobility levels are welcome here.

Yoga Therapy Movement + Meditation
Join Erin Alexander, CIAYT in an exploration of yoga as an ancient therapeutic practice. This class is designed to support practitioners in finding inner peace and a deepened Divine connection. Together we'll explore a variety of therapeutic practices including postures (both stretching and strengthening), breathing techniques, mudra and mantra designed to support you in experiencing hope and healing on every level of your being. Class includes a brief teaching from the yoga tradition, accessible movement and guided meditation. Come hOMe to yourself.

Gentle
Yin is a practice all about finding the balanced center in body, breath, and mind. This meditative class stays mostly seated or lying down, holding postures for 3-5 min each. Props are utilized to release the connective tissues; especially encouraging mobility in the hips, pelvis, and low back.

FOUNDATIONAL & STRENGTHENING

Chair
This class is designed to increase range of motion, improve stability and balance, bring awareness to posture, and strengthen breath function, all while supported by a chair. Designed to be gentle for aging well, recovering from injury, or bodies that need a little TLC.

Beginner
This fundamental class teaches the basics of yoga, focusing on alignment in postures and confidence with props. You can expect mindful breathing and movement, building to standing balance work and ending with a resting pose lying down on the floor.

Align
Designed for building mobility, strength, and stability at any stage of life. This class works with the wall, utilizes props, and adaptable movements on the mat to enhance wellness from the inside and out.
(This hatha class is based in traditions of the Iyengar yoga practice.)

ENERGIZING & INVIGORATING

Slow Flow
Vinyasa is breath connected with movement, with Sun Salutations and sequences that get up and down off the floor at a pace that is steady. This class flows like water and builds warmth gradually. Movement is connected and intentional with lots of options available. This class does not include arm balances. Slow Flow winds down into deep stretches before savasana.

Balance
This class is all about balance in body, breath, and mind. Connecting with the core, you’ll build strength and stability through poses intelligently sequenced from the ground up. Invigorating and challenging balance work in standing postures, with elements of dance techniques sprinkled throughout.

Power Flow
Our most energetic class on the schedule. Feel empowered and strong building a sense of fire in the body and breath! Vinyasa is breath connected with movement that flows smoothly from one posture to the next. You can expect dancelike movement and athletic transitions that build vigorously and allow for play with optional inversions and arm balances. This class is fast-paced and continuously moving with Sun Salutations, chaturanga sequences (yoga push ups), and core work included.

“Santosha” is a sanskrit word that means contentment. Our Loomis-based Yoga studio brings together decades-long practitioners and new students alike. We believe Yoga is beneficial for every body and will make sure you find the right classes to support your yoga journey. With 24 weekly yoga classes from Vinyasa and Balance, to Chair, Yin, Kundalini, Iyengar, and Restore, our aim is to provide a space of contentment for students and teachers of yoga as we honor movement, holistic wellness, and community as a way of life. We serve the beautiful community of Northern California.

We offer these yoga styles and many more through workshops, our community room, and themed classes. Please reach out on our “Contact Us!” page if you have a yoga theme you’d like to experience in the beautiful Santosha studio.

FURTHER READING

]]><![CDATA[Our First Annual Fall Family Wellness Faire is Here!]]>Wed, 14 Aug 2024 20:34:13 GMThttps://www.santoshayogacollective.com/blog/our-first-annual-fall-family-wellness-faire-is-here

As the leaves begin to turn and the air becomes crisp, there’s no better time to acknowledge the break in the heat than by nourishing your mind, body, and spirit. Santosha Yoga Collective is thrilled to invite you to our First Annual Fall Family Wellness Faire on Saturday, September 7th, from 1:00 PM to 4:00 PM. This Faire is the unique opportunity to connect our community members with local holistic health professionals and practices. Even if you’re new to yoga and your own health journey, there is something for everyone who stops by!

Why You Should Attend
Our Wellness Faire is more than just an event—it’s a celebration of health, community, and connection. We’ve partnered with the incredible Alexander Puentes of Wild Bridge Wellness, among other local wellness experts, to bring you an afternoon packed with activities designed to rejuvenate your entire being.

What to Expect

Holistic Health Services: Dive into a world of wellness with offerings that include massage therapy, sound healing, prenatal and postpartum care, and nutrition. These services are crafted to support you at every stage of life, ensuring that everyone—from expecting mothers to seasoned yogis—can benefit.
Live Demonstrations and Samples: Curious about a new wellness practice? We’ll have plenty of samples and previews available, allowing you to experience the benefits firsthand.
Community Connection: Engage with local vendors like Waves in Motion, Momentum Bodywork, and more. These experts are passionate about health and eager to share their knowledge with you. Whether you’re looking for tallow products from Pure Lifestyle or exploring postpartum care with Placer County Latched, there’s something for everyone.

Bring the Whole Family
This event is family-friendly, so bring your loved ones along! With activities designed for all ages, it’s a perfect opportunity to introduce your children to the importance of self-care and wellness. The event is free and open to the public, making it accessible to everyone in our community.

Mark Your Calendar!
Don’t miss out on this incredible opportunity to invest in your health and wellness while enjoying the company of your community. Mark your calendar for Saturday, September 7th, from 1:00 PM to 4:00 PM, and join us at Santosha Yoga Collective, located at 3587 Taylor Road, Loomis, CA.
Whether you’re new to wellness practices or a seasoned pro, there’s something for everyone at our Fall Family Wellness Faire. We can’t wait to see you there!

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