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10 Tips for your first HOT Yoga class

Want to try hot yoga but don’t know where to start?
Here are 10 tips to help you Sweat Safely
written by Mary Grace


I am not a doctor, but I do know one thing. The human body was designed with a built in temperature gauge to torch bacteria & to help the cells to burn out disease. We get a fever for a reason. But what about the little things. The things that are draining our precious energy, but aren’t strong enough to give us a full blown fever? Sri Pattibhi Jois taught that you must boil the blood to cook out disease. Just like the process of purifying dirty water to becoming safe to drink, one must boil the water within the body to be healthy. The great yogis have taught that one must heat the body up through a yoga system that produces a great amount of sweating. Heating up the body for healing is nothing new. “Give me a chance to create a fever and I will cure any disease,” said the great ancient physician Parmenides.

The science of sweating
Sweating is induced by a process called Hyperthermia. Hyperthermia is when ones body temperature that is higher than normal. High body temperatures are often caused by illness such as fever. Hyperthermia can also be used for healing. The use of heating a patient up to induce sweating has been used since the beginning of time. Heat Shock therapy has been discovered to be incredibly healing to the body. Watch a video here

I walked into my first hot yoga class as a New Years resolution on 1-1-2000. It was Y2K and I had to do something about the way my life was going. My friend was going and asked me to join her. My first class didn’t come with a training manual, or a guide book, or even a what to expect brochure. I didn’t know what to wear, and lululemon didn’t exist back then. I know Hot Yoga is always attracting new students, so I created this guide to help make it easier for you to join us and sweat safely today.
Hot yoga is nothing new. Hot yoga is popular worldwide and that is because it works!
So you just got invited to a hot yoga class
Here are my tips to help you Sweat Safely

Tip #1-
Drink a lot of water. Water, pure water. Not tea, soda or coffee. Not flavored water or ice water and not sparkling water. You need to drink pure, clean water before your class. I suggest drinking 32 oz. of room temperature water upon waking. And then another 32 oz. of water a 1/2 hour or more before your class. Its best to use a water filter at home so you can be assured that you are getting pure, clean water without additives or plastic residue. Water to the Hot Yoga practitioner becomes a part time job. The water you drink is not just to replace what you will lose in sweating, this water will help improve the circulation and assist in the detoxification of your body. It’s great for weight loss as well. Many times we think we are hungry and we are usually just thirsty. If you aren’t carrying a water bottle around with you, you are probably dehydrated. Drinking during the class may actually make the class harder, as it awakens digestion, which is depressed during the thermoregulation process.

Tip #2-
Don’t get Delhi Belly
Don’t eat before yoga class. With all that water how can you eat? If you take a morning class, wake up, drink your water, and perhaps eat a watery piece of fruit or juice. It’s not a good idea to drink a pot of coffee & have a bagel before your first yoga class. The coffee will jack you up and raise your heart rate too high, only making the class more challenging. And that bagel, well, it turned to glue in your stomach and may cause lots of nausea. The reason you don’t want to eat before yoga classes is simple. Because of the thermoregulation and the raising of the heart rate we are playing with the fight & flight response in class. When the body is in fight or flight mode, the digestion goes on the back burner, and food causes indigestion because it’s not being metabolized in the class. We suggest not eating 3-5 hours before class. Now some people take that too far, and they don’t eat all day, run 6 miles & then come to yoga class. This person may have a hard time because the blood sugar may drop. You may need some sugar in your blood so you can maintain your balance. A Juice, an apple or a banana. I suggest drinking a protein shake.

Tip #3-
No bikinis please!
Dress appropriately. We don’t suggest yoga pants for our yoga classes. Yoga pants are the new sweat pants but don’t wear them to actually sweat in! There are some awesome new products on the market made out of bathing suit material. They are tight and don’t hold the sweat. For this reason, we don’t suggest wearing cotton and don’t definitely don’t wear a baggy t-shirts. What is good to wear is a tank top and leggings. Men do well with swim trunks. But please, no speedos and ladies, please don’t show up in your bikini. Too little clothes allows the sweat to fly all over the place & you may be too slippery. So what do you wear? Think board shorts for the men and leggings & a tank top for the girls.

Tip #4-
SWEAT Responsibly
Bring a towel. I say this to everyone, bring a towel. And they show up with a facecloth. You need to bring a large beach towel. Think of the one that you would throw on your chaise lounge or bring to the beach. The towel should cover most of your body when you lay on it while doing the postures on your back. Perhaps bring two towels. We rate our classes on how many towels are needed to soak up the sweat. Like “two towel Tuesday’s”.

Tip #5-
Expect to be nauseous, dizzy, maybe hallucinate. Seems kind of funny, but everyone experiences nausea, stomach upsets, and may even see stars in a hot yoga class. In some ways it’s our fear of feeling this that makes it worse. I try to think that I’m dizzy because the yoga is working. The practice is constantly squeezing the body, and pushing the blood up to the head. The super high oxygen levels also make someone feel dizzy. It’s your choice whether you decide this is a good or a bad sensation. It’s only a temporary feeling, and the more you control your breathing, and the stronger your mind, and the fitter your body gets, the less dizzy you will feel. The healthier you get from the practice, the more these symptoms seem to subside. You master your body! Yay!

Tip #6-
spacial dynamics
Get to class early so you can get into the back row- Rushing to yoga class and showing up late is not only disturbing to others, but its very stressful for you as well. Make the time to get to class early, change your clothes, sign in to the class, and find a good spot in the back row. Many students show up 20-30 minutes early to class and allow their bodies to acclimate to the heat. This might work for you as well. Warm up, start to get into your body & breathe, will allow you to meet the other students and you can get some great tips from them. Speeding to yoga class and cutting people off to be on time isn’t recommended.

Tip #7-
Relax, nothing is under control
Don’t try everything in your first class- Many first time students experience the ego pressures to do everything in the class. Don’t fall into this trap. You don’t have to externally do everything. The best advice I can give everyone in their first class is to give the poses only 50% while you give your breathing 100%. It’s challenging to listen to the teacher and try to think your way through everything, especially since you don’t have the understanding of what expected of you, or what your body can actually do. Breathe more, give yourself permission to rest, and slowly try to approach the entire class, rather than thinking you have to do everything in your first day. It’s a relief knowing yoga isn’t like the gym. Nobody is judging you or trying to compete. Resting may be the greatest challenge in a yoga class, and may actually be the most beneficial for your health.

Tip #8-
Don’t run!
Stay in the room. Many people get very uncomfortable in a hot yoga class and may feel the need to run. I suggest stay with that feeling and simply sit down and work on your breathing, or just lie down until your body can recalibrate and settle down. If you think that you have to run out then that thought will always give you a way to escape. We don’t suggest running. We suggest learning to trust your breath and exercise your will power to help calm you down. Then you will have this tool ready for you in life, when the heat is on and you want to run, now you learn to stay and change your inner state.

Tip #9-
Just breathe. I am always teaching my students to breathe, and I still always find students holding their breath and trying to push too hard in the poses. This not only feels terrible, may make you really dizzy & nauseous, but this also may lead to injuries. It’s a good practice to count your breaths. I use a 6 count inhale & exhale. It seems like we have been trained to push our body and our mind so much in our culture that we forget to breathe. It’s very easy to forget to breathe. Hot crazy is that? We forget to breathe. Yoga helps you breathe better awake and conscious, as well as asleep!

Tip #10
En lighten upppp
Have a light heart. Don’t judge yourself too much. Stop thinking you look like an idiot and it’s too hard. Anything new is hard, get past your conditioned thinking. We all fell learning to stand, it’s so good we didn’t have these negative thoughts then. Enlighten up, Stop projecting onto yourself, the teacher, the heat, the others and just take responsibility for your breathing. Just focus on what is happening with your breath and your mind, your thoughts, and how you feel will shift. Yoga leads to inner peace, not simply making ourselves look like everyone else. Our minds may so effected by our culture that we don’t even see it. Just take a chill in a hot yoga class and let the sweat melt your body & the heat relax your mind.

written by Mary Grace.

Born on the day of the Spiritual Warrior, Mary Grace has been playing with horses, travelling the world & has been practicing yoga all her life. Read her full bio on

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Yogi Detox Drink

The drink that your body will thank you for!

Yoga cleanse drink

This holiday season with all of the family gatherings,
it is quite typical for someone in your family to eat too much.
I want to share with you that there is something you can do about it
(besides sitting on the couch in a sub catatonic state).

Your immune system and your health depend on healthy elimination of toxins from your body, as you can only contain so many damaging substances before your system slows down and starts to produce symptoms of illness. It is estimated that over 90% of diseases can be attributed directly or indirectly to an unhealthy digestive system and the foods that are presented to it. Its so common for people to get sick right after Thanksgiving.

This may be due to the overeating, the crazy food combining mixed with the late night eating & over sleeping. (and perhaps a little alcohol was thrown into the mix too…only weakening the digestive system) But, you had fun, right?

All of our physical and mental health is a direct result of our diet. Food has life force, what we call prana, energy that comes from the sun and from the earth. From heaven and earth this life energy comes to us and then becomes a part of us. We have our most intimate moments not with people, please understand, our most intimate moments are with food. What we eat becomes us.
As my yoga teacher Dharma Mittra says, you eat fried food, you feel fried. You eat cooked food, you feel cooked. You eat live food and you become alive. Sometimes, even the purest of yogis can slip and eat something that they may regret later.

Please do not cry too much over eating too much, I have a solution. This drink is a very special drink for many ailments afflicting people today. Thee are so many ailments this may alleviate, but theres way too many for me to even list. Today we will focus on the digestive enhancement from this magical drink. 

Yogi detox drink
tumeric juice
1. 1 cup apple cider vinegar
2. 1/2 cup honey
3. 2 lemons, juiced or 1/3 cup lemon (*or more)
4. Tumeric root, 3-4 3” pieces *
5. Ginger root , 3-4 3” pieces *
6. Noni juice- 1 cup
7. small red fresh chilis*

Only use fresh, organic ingredients. Please avoid the use of powders. Blend all these ingredients in blender. To assure that everything blended properly, It is best to use a Blend Tec or a Vitamix blender. Other blenders may require you to chop the ginger & tumeric into smaller pieces to assure it blends. DO NOT ADD WATER. 
Strain the pulp. I use a paint strainer bag from the hardware store. Put into a glass jar. If you use a mason jar, do not use the metal cap. This drink makes the cap rust. 
 Keep the liquid in a bottle, in the fridge & consume 1TBSP after meals.

Here is why this drink is so good for you.
Apple cider vinegar assists digestion. Apple Cider Vinegar helps to relieve hiccups. It may help cut fats and assist the fat metabolism, and science is even researching how apple cider vinegar may assist to reduce cholesterol in the blood. Apple cider is great for the liver, the gall bladder and really helps a lot with digestive issues such as bloating. 
 Honey has anti bacterial and anti microbial properties.
Honey has enzymes which assist in digestion, and its a healthy thing that tastes really really good. (which is so great) Make sure you always buy organic, raw, and unheated honey.

Lemon can help relieve many digestion problems. These include nausea, heartburn and parasites. Due to the digestive qualities of lemon juice, symptoms of indigestion such as heartburn, bloating and belching are relieved. By drinking lemon juice regularly, the bowels are supported in eliminating waste more efficiently. Lemon acts as a blood purifier and as a detoxifying, cleansing agent. It is even known to help relieve hiccups when consumed as a juice. Lemon juice acts as a liver tonic and helps you digest your food by helping your liver produce more bile. It decreases the amount of phlegm produced by your body. It is also thought to help dissolve gallstones water works wonders for people having heart problem, owing to its high potassium content. It controls high blood pressure, dizziness, nausea as well as provides relaxation to mind and body. It also has been shown to reduce mental stress and depression.

Tumeric has been used in foods for thousands of years. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns. Tumeric has been reported to assist in lowering cholesterol, detoxify the liver, be an aid in weight loss, to be an antinflammatory and has been used to treat depression. Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis. Ginger has a natural heating tendency and is very good to keep you warmed up in cooler climates.

Ginger is a known anti inflammatory and a digestive tonic. It soothes a scratchy throat, helps motion sickness, seasickness and morning sickness. It contains anti viral, anti fungal and can help prevent colds. Ginger is a good antihistamine and is used in the treatment of allergies. Ginger displays anti inflammatory properties and can be used to treat rheumatoid arthritis, osteoarthritis, and various other muscular disorders. Thus the root has proven to be a highly effective form of treatment, in some cases, even more so than the NSAID’s that are traditionally prescribed. The ancient Greeks used to eat ginger after a large meal in order to ease the digestion process. Due to its promotion of mucus secretion, ginger protects against the development of ulcers, unwanted holes in the lining of your stomach. Ginger has proven to help lower your cholesterol levels and prevent the formation of blood clots. Ginger is often used to settle an upset stomach or treat severe stomach ailments such as dyspepsia or colic.

Noni is a fruit native to Hawaii and other tropical places. It is a great digestive tonic as it is very high in enzymes. Noni is very high in minerals and vitamins. It is a true superfood. Noni has been used to assist with sugar metabolism issues such as diabetes. It can be found bottled as a juice in the health food store.

Chilis create the heat needed to fire up the digestion and helps metabolize fats in the body. Chilis burn fats and help the blood move through the circulatory system.
Enjoy your special drink. This drink tastes great. Kids, as well as the most finicky eaters love it.
Its great before meals, after meals, on your fasting days, as well as on your feasting days. 
Remember, its all about BALANCE. right?

Written by Mary Grace read more about Mary Grace & her many blogs
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Maui Superfoods

Maui Superfoods

written by Mary Grace

Join us at Maui Hot Yoga on the beautiful island of Maui.  Maui is magical with its healthy volcanic soil,  lots of sunshine,  and all year growing seasons. There are many amazing foods grow right here on this amazingly healthy land.


raw-food1Enjoy superfoods such as mango, papaya, pineapple, cacao, and all sorts of greens grown right here, on MAUI.

Eat local, live healthy.

Mary Grace is a certified Nutritionist and has been involved in the health field for since 1990.
 She lived with Dr. Gabriel Cousins at the Tree of Life Rejuvenation Center in Patagonia, Az in 2000.
She also completed the Ann Wigmore Living Foods Counselor training in 2005.

Depending on what program you join us for, we can enjoy daily superfood smoothies, daily green juices, live foods & tonic’s to boost your immune system, to help you shed weight and detox, and to feel your best ever.

We have juicers, vita mix’s, dehydrators and all the tools needed to live on the best superfoods ever!

Feel the best ever, by eating the best ever!

Excerpts from our book-

7 Day enlightenment cleanse.

Enlightenment means to get light, or to bring light to ones self.

They Yogis and Mystics, the Sages thru ought the ages have all dedicated their lives to becoming enlightened, some have attained, some have not, but they all have left behind stories of their journey towards this sacred place, this state of enlightenment.

I invite you to open your heart and your mind to this concept that maybe you, yes you, could actually become enlightened yourself. Ask yourself, what do you think it feels like to become enlightened? I would think it feels very light. Well, how do you become light? By enlightening up! I am offering you here a guidebook on how to start your journey towards enlightenment. The first step is to imagine what it means to become enlightened, and then imagine yourself becoming that. Henry Ford said, weather you think you can, or think you cant, either way you are right! Why not be right about feeling light? It is only what we believe that we can achieve. This is the beginning. See it, be it, live it, feel it.

Being enlightened can mean different things to different people.

Lets keep it very simple here. Lets work on enlightening the easiest part of your life.  enlighten Your diet. Open your mind and your heart. To do so you must open up your digestive system to be able to digest more from your life. The only reason you don’t feel enlightened already is because you are eating very poor quality foods with a very low vibration. The only reason you are eating unhealthy foods is because you have disconnected yourself to what and who you truly are. You keep looking outside of yourself for the answers and you have completely forgotten how to look within. Then you get caught up in years and years of poor eating habits which become a vicious cycle. You don’t feel good, you eat more, then you don’t feel good and this continues for years, decades, lifetimes. until one day your higher self says, hey, its time to enlighten up!

According to the writings of Immanuel Kant from 1784, “Enlightenment is man’s emergence from his self imposed immaturity. Immaturity is the inability to use ones understanding without guidance from another. This immaturity is self imposed when its cause lies not in lack of understanding, but in lack of resolve and courage to use it without guidance from another. Sapere Aude! DARE TO KNOW! Have courage to use your own understanding! This is the motto of enlightenment!
He goes on to say,

“If I have a book to serve as my understanding, a pastor to serve as my conscience, a physician to determine my diet for me, and so on, I need not exert myself at all. I need not think, if only I can pay: others will readily undertake the irksome work for me.”

The most important point about becoming enlightened, and to becoming whole, is to learn how to trust yourself. To learn how to purify yourself through a clean diet and then your intuition will be from a place of clarity.

According to the most ancient book on yoga, the Yoga Sutras, there are 5 predictable obstacles of man on our path. The Yoga Sutras is thought to be written over three thousand years ago and has been handed down from Guru to Disciple since then. The Yoga Sutras are filled with timeless wisdom on how to find peace in this world.

These obstacles as written in the Yoga Sutras are Disease, dullness, doubt, carelessness, laziness, sensuality, false perception, failure to reach firm ground, slipping from the ground gained. Accompaniments of these obstacles are distress, despair, trembling of the body & disturbed breathing. There is a fundamental simplicity to the process of Yoga that is outlined in the Yoga Sutras. While the process might appear very complicated when reading the Yoga Sutras and many commentaries, the central theme is one of removing, transcending or setting aside the obstacles, veils or false identities. The many suggestions in the Yoga Sutras are the details or refinements of how to go about doing this. By being ever mindful of this core simplicity it is much easier to systematically progress on the path of Yoga.

The true Self shines through: Once the obstacles and false identities have been temporarily set aside, the true Self, which has been there all along, naturally comes shining through (sutra 1.3). The rest of the time, we are so entangled with our false identities that we literally do not see that this misidentification has happened. It is the reason that sometimes it is said that we are asleep, and that we need to awaken. That awakening to the Self is the meaning of Yoga.

So finding focus is the answer. How you find this focus is up to you.

If the mind is focused, then it is far less likely to get entangled and lost in the mire of delusion that can come from these obstacles.

Find the path, and stay on it.

You could focus on your breath, you could focus on a goal, you could focus on a saying.

Remember one truth or object: Repeatedly remember one aspect of truth, or one object (1.32). It may be any object, including one of the several that are suggested in the coming sutras (1.33-1.39). It may be related to your religion, an aspect of your own being, a principle, or some other pleasing object. It may be a mantra, short prayer, or affirmation. While there is great breadth of choice in objects, a sincere aspirant will choose wisely the object for this practice, possibly along with the guidance of someone familiar with these practices.


Join us at Maui Hot Yoga for a cleansing retreat sometime soon.

visit for more information.


Smoothies- Drink it UP!



DRINK it UP! written by Mary Grace
Smoothies are a yogis best friend. They are light & packed full of superfoods, vitamins & minerals. Read below for some basic smoothie facts.


  1. Fruit-It is very important to have your freezer stocked full of frozen fruits. Acai, a nutrient packed superfood, is packed with valuable nutrients along with blueberries, of course, all of the berries, peeled frozen bananas, and mango are all wonderful in your smoothie.

2.Protein powder. Our favorite protein powder is called Sun Warrior protein. At 85% protein, Sunwarrior has the highest (non soy) raw (not heated over 90 degrees) whole grain sprouted vegan protein on the market. It has a 98% correlation rate to Mother’s Milk and a 98.2% digestion efficiency making it have one of the highest digestibility and efficiency ratings of any other protein sources (compared to whey and soy)

  1. Cacao powder-Cacao has many health benefits.
    Of course, it’s well known benefit is the amazing amount of energy you can get from cacao. Adding this to your smoothies may help you to lay off the coffee and the other harmful types of morning boosters.
    Cacao is very high in antioxidants, which can help the body in a great many ways. Antioxidants are used in the body much like you would use something to prevent rust on your car. Oxidation in the body creates a reaction very similar to the rusting and the corroding of metals. The antioxidants in cacao can prevent the oxidation of LDL- cholesterol, which is helpful in the protection against heart disease. Eating cacao may help lower blood pressure, boost normal responses to insulin to keep blood sugar levels down, and improve blood vessel function in patients with high blood pressure. Cacao is very high in magnesium. Magnesium is helpful in many health conditions because it helps muscles to relax. Cacao has so many healthy benefits it’s obvious why it is so popular all over the world. Cacao’s worldwide popularity can be because the cravings for chocolate are really cravings for the much needed mineral magnesium.
    Yes, you can have chocolate for breakfast. Its good for you.
  2. Blue green algae powder- Blue green algae is high in very assailable protein. The amino acid profile for blue green algae is very similar to the amino acid needs of humans. It seems blue green algae is the best form of protein for humans. Having the right protein in the morning makes you feel fulfilled longer, so your tendency to sway off the diet is lessened. People taking blue green algae have reported an overall increase in short and long term memory & they have greater ability at problem solving. Klamath lake blue green algae is a vegetarian assailable form of vitamin B12. Klamath lake blue green algae is one of natures most complete foods.
  3. MSM powder- methyl sulfonyl methane
    MSM (methyl sulfonyl methane) MSM is thought to work by contributing sulfur compounds within cells. Two small studies suggest MSM may reduce osteoarthritis pain. MSM helps your skin, nails, muscle & tissue.
    Approximately half of the total body sulfur is concentrated in the muscles, skin and bones. One of the most significant uses of MSM as a supplement is its demonstrated ability to relieve pain and inflammation. When rigid fibrous tissue cells swell and become inflamed, pressure and pain result.

MSM makes cell walls permeable, allowing water and nutrients to freely flow into cells and    allowing wastes and toxins to properly flow out.

  1. Maca- Maca is a superfood with an ability to increase energy, endurance and strength
    Peruvian research claims that maca improves memory, increases oxygen in the blood, improves the function of neurotransmitters and increases libido. One of the researchers heading current studies on maca, Peruvian biologist Gloria Chacon de Popivici, Ph.D., suggests that maca alkaloids act on the hypothalamus-pituitary axis and the adrenals. She has theorized that by activating these endocrine glands maca is able to increase energy, vitality and libido.
  2. Ginger- Powdered or fresh- Ginger has a natural heating tendency and is very good in cooler climates, or to simply assist your digestion of a frozen drink. Ginger is a known anti inflammatory and a digestive tonic. It sooths a scratchy throat, helps motion sickness, seasickness and morning sickness, it contains anti viral, anti fungal and can help prevent colds. Ginger is a good antihistamine and is used in the treatment of allergies. Ginger displays anti inflammatory properties and can be used to treat rheumatoid arthritis, osteoarthritis, and various other muscular disorders. Thus the root has proven to be a highly effective form of treatment, in some cases, even more so than the NSAID’s that are traditionally prescribed. The ancient Greeks used to eat ginger after a large meal in order to ease the digestion process. Due to its promotion of mucus secretion, ginger protects against the development of ulcers, unwanted holes in the lining of your stomach. Ginger has proven to help lower your cholesterol levels and prevent the formation of blood clots. Ginger is often used to settle an upset stomach or treat severe stomach ailments such as dyspepsia or colic.
  3. Tumeric- Tumeric has been used in foods for thousands of years. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns. Tumeric has been reported to assist in lowering cholesterol, detoxifly the liver, be an aid in weight loss, to be an antinflammatory and has been used to treat depression. Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.

Tumeric has been shown to stop the growth of new blood vessels in tumors.

When is a good time to have a smoothie?

Depending on your workout schedule, you may either, wake up, drink your 2 liters of water, make your healing tea, workout and then have your smoothie. Or you may have your smoothie and then have your healing tea midday.


Juicing is when you extract the vital nutrients from fresh organic fruits & vegetables. Juices extract fresh enzymes from the foods and allow the body access to deeper levels of nutritive factors. You may juice citrus, like grapefruit and orange, or you may juice greens, like celery, apple & lemon. We will give you a daily juice recipe in this program.

After trying may juicers, we like the Jack La Lane Juicer the best. This juicer is simple to use & easy to clean. Fresh juices will help you receive the necessary enzymes to help the body reduce inflammation and receive tremendous amounts of vitamins and minerals. From covering these necessary nutritional bases each & every day your body will be less hungry as it has received what it is looking for early in the day. You will lose weight & feel great having a juice every day.

Tips for Juice Fasting:

See the Juice Fast Daily Plan for guidelines.

Drink at least 3-5 glasses of diluted juice per day. If you have any stomach pain, dilute further or “chew” it before swallowing to thoroughly mix with saliva. The actual amount of juice will be about half a quart per day.

While juice cleansing, drink a minimum of 2 quarts of purified water. You can add fresh squeezed lemon to this water, if desired.

One or two cups of herbal tea is recommended. You can use a stimulating one like green tea in the morning and a sleep-enhancing one like chamomile at night before bed.

While fresh juices should be consumed as soon as its juiced, don’t rush & drink in a hurry. Take the time to treat it as a “meal”, mixing it up with your saliva & digestive juices while paying attention to the physical sensations that come from the body’s receiving this nourishment.

Eating the juice with a spoon can help you slow down and feel fuller while giving the comfortable feeling of eating.

So, start your day with a smoothie or a juice. Try three to 5 days cleanses and see how you feel. Its been reported that drinking juices helps people feel better, and they even say they feel more flexible. Why not try the smoothie a day program & let us know how you feel.

Sankalpa- The Power of Will

The Power of Will
Sankalpa; Merging the Heart with the Mind & Spirit.
By Mary Grace
December 7, 2015.
move mountains
“when the two become one, when you ask the mountain to move, the mountain will move”.*

It is more commonly found in the King James Bible

And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
Matthew 17:20

When the two become one, nothing is impossible.
What are these two forces that need to become one?
In our yoga practice and in its teachings, we are seeking to shift gears from our mental faculties to more deeply felt heart energies. It sure sounds nice, but what does this really mean?

According to the Yoga Tradition, there is a state of consciousness called Sankalpa. Sankalpa is the merging of the mind, connecting to the heart, and backing it up with the power of the spirit.
Sankalpa is living life from this union, or connection of these powerful aspects of the self. Sankalpa is a powerful state of consciousness which we are trying to create & connect with in our yoga practice.

Why do so many people want to change circumstances in their lives, yet they cannot commit to their goals?

Is it so simple to say that people just don’t have any will power?

Or is it that they have not found a way to add more power to their will.

Research shows that at least 80% of us do not achieve our New Year resolutions.
This statistic means that 4 out of 5 people who make New Years resolutions will eventually break them.
And add to that, a third won’t even make it until the end if January.
Other studies have shown that the number of people who do achieve their resolutions is a little as 8 percent.

Despite all of the motivational speakers and all of the self-help books filling up libraries and kindles everywhere, as little as ten percent of Americans actually achieve what they set out to achieve.

What is missing is what, according to Ancient Indian Texts, is a state called Sankalpa. This is the driving force behind your motivation. Sankalpa is to bring heart power to your will.

Sankalpa is the intention that will keep you going when life gets tough.

Sankalpa is also translated as a concept or an idea formed in the heart.

Sankalpa in practical terms is a declarative statement, a resolution or an intention in which you vow to commit to fulfill a specific goal.
Sankalpa holds a special & highly esteemed place in the ancient teachings. The concept if Sankalpa appears as early as the Rig Veda known as the most ancient of all Vedic texts. The art & science of applying Sankalpa was considered to be the foundation for achieving or becoming anything of real significance.

Throughout the Vedic and Tantric traditions it is made exceedingly clear that a student cannot make meaningful progress toward any worthy goal without first cultivating this state, what the yogic tradition calls Sankalpa Shakti.

“On this path you must first awaken your Sankalpa shakti, the power of will and determination” said the great Swami Rama.

This ancient concept of Sankalpa is predicated on the principle that your mind has measureless capacity to affect the quality and the content in your life.

In other words, the mind is the ruler of your fate. Practice using your will and empower your own personal power. This is the practice of yoga.

When your mind wanders around to whatever problems you may have, take the time to meditate on your resolve. Think of this state of Sankalpa as the resolve.

To identify and reinforce your Sankalpa, a deeply relaxed state is required. It is important to allow the mind to settle into stillness. A yoga practice followed by meditation will greatly assist one into the state most beneficial to enforce your Sankalpa. This practice is also very beneficial to perform while lying in bed trying to sleep. When you sit or lie down, calm your mind and follow your breath.
After a while of letting your thoughts just pass on by without going after them, the mind begins to settle into silence. In this quiet state, begin to focus on your Sankalpa, your resolve. Breathe into this resolve, whatever it may be. Use each breath to reinforce it with the organic, back up power of your hearts force. Keep breathing and repeating your resolve calmly and allow it to drop deep into your subconscious mind. Once you reprogram your subconscious mind, you will have more ability to stick to the new resolve. This is the reason we repeat the past habits, they are imprints in our subconscious. Take the time to focus your attention on your Sankalpa to give it power. With the help of the Sankalpa Shakti, after some time it will be imprinted in your mind. Imagine the old habits dropping away as leaves from a tree. When they are ready, the time has come and they are no longer receiving nutrition from the tree, the leaves drop. Similarly, when your habits no longer receive attention from your mind, they too will drop away, effortlessly.
Through this practice Sankalpa Shakti, it will give power to your more positive thoughts, and this will greatly assist your thoughts to have more power to move you into the direction YOU choose.

Once you have identified and planted the seed of your sankalpa, you can begin the process of strengthening sankalpa shakti, the energy to take the action required by your resolve. It is well known that every choice you make either supports or undermines your resolve. This is true even for the decisions that don’t seem directly related to your specific intention. “Let’s say you’re aware that sugar disrupts your energy and sleep. But time and time again, you ‘forget’ this awareness and eat sweets anyway. Each time you do this, you reinforce the part of you that says ‘screw it’ to awareness and intention. You’re giving power to the part of you that goes against your consciousness.”

Sound Familiar?
Many of us have great intentions to create change, only to be transformed into our more powerful intentions to undermine our own efforts. This seems a little self destructive, and for many people it is. This is what leads many people into the vicious cycle of weight gain, addiction, and suffering.
Through the practice of yoga, one may assist in strengthening the healthy intentions, and through this positive momentum, and with more & more momentum, the healthy habits begin to stick. One begins to see the results, and the healthy habits get stronger then the weaker ones, and one may achieve their goals.

The Buddha stated several thousand years ago
“What you think you shall become”

If you can learn to get to the point where your desires and your will to accomplish them are no longer two separate things. They become one.

Then nothing can stop you from achieving your goals.

Whatever you perceive you will achieve. It starts first as a dream. It starts like one is faking it. The mind may go back and forth like a child, but through the practice of yoga, one realizes that they may have an inner child that needs some tough love. A good kick in the pants will help one continue to achieve those goals.

When your imagination is combined with your determination, nothing can stop you from your goals.

This is Sankalpa.

For Sankalpa exercises & to read more :
The Four Desires by Rod Stryker

*This is from the Gospel of Thomas. Apparently the Gosphel of Thomas may have been removed from many bible versions as it showed the more “spiritual” stories of Jesus.

The Ethics of Yoga



– from the archives of the Yoga Teacher Training program-
If you are a YTT attendee, this is to be memorized.

This writing below has been taken and translated from the Ancient Yoga Text called the Yoga Sutra and has been written by the Sage Patanjli. Read on, as this has changed countless seekers lives, it may help guide you along as well.

“When a yogin becomes qualified by practicing Yama and Niyama, then the yogin can proceed to asana and the other means.”
– Yoga Bhashya Vivarana (II.29)

patanjali sutras

The Yama’s and Niyama’s are the ethical precepts set forth in Patanjali’s Yoga Sutras as the first and second of the eight limbs of yoga.   They are the foundation of our practice without which no spiritual progress along the path of yoga can be made.


YAMA: Precepts of Social Discipline


Ahimsa — Non-violence. Ahimsa is first for we must practice it in all the other observance’s. Being non violent in our words is essential

Satya — Truthfulness. Living, thinking and speaking the truth.

Asteya — Non-stealing.   Not taking that which is not given.

Brahmacarya — Sexual responsibility. The spirit of this precept is conservation of energy for the purpose of spiritual practice.

Aparigraha — Abstention from greed. Not coveting that which is not ours.


NIYAMA: Individual internal Discipline


Sauca – Cleanliness.   Not only external cleanliness of the body, but attending to internal cleanliness such as avoiding the impurities of thought.   Moderation in diet is recommended.

Santosa – Contentment. Acceptance of the external situation we are allotted in this life. Believing all is as its meant to be.

Tapas – Austerity. Having an intense practice with religious fervor. Not giving up. Most commonly observed as taking on pain as a path to self transcendence. Pushing through the obstacles of the mind & body

Svadhyaya – Self-study.   Spiritual self-education.   Contemplation and application of the scriptures or sacred texts.

Isvara pranidhana – Surrender of the self to God. Making everything an offering to the Divine.

read more in our Yoga Teacher Training Manual

Yoga Sutras blog 1

Yoga Sutras
YOGA PHILOSOPHY from our Yoga Teacher Training Manual-
To learn more, join us for a yoga teacher training soon!

Yoga Sutra 1.1 & 1.2

The first four sutras define Yoga, with that definition being expanded upon in the other sutras. In a systematic process of meditation, you gradually move your attention inward, through all the levels of your being, gaining mastery along the way. Eventually you come to rest in your true nature, which is beyond all of those levels. This action and the realization of this center of consciousness, is the meaning of Yoga.

Yogash chitta vritti nirodhah.

Tada drashtuh svarupe avasthanam.

Yoga is the mastery of the activities of the mind-field.

Then the seer rests in its true nature.

There is a fundamental simplicity to the process of Yoga that is outlined in the Yoga Sutras. While the process might appear very complicated when reading the Yoga Sutras and many commentaries, the central theme is one of removing, transcending or setting aside the obstacles, veils or false identities. The many suggestions in the Yoga Sutras are the details or refinements of how to go about doing this. By being ever mindful of this core simplicity it is much easier to systematically progress on the path of Yoga. Once the obstacles and false identities have been temporarily set aside, the true Self, which has been there all along, naturally comes shining through. The rest of the time, we are so entangled with our false identities that we literally do not see that this misidentification has happened. It is the reason that sometimes it is said that we are asleep, and that we need to awaken. That awakening to the Self is the meaning of Yoga. Consciousness looks outward and sees a reflection, like a mirror. Consciousness looks outward, through the intellect, through the mind, and then through the senses and body. It sees a reflection, like a mirror. It sees reality, a world, a self-identity, which it falsely thinks to be “me” or “mine.” Through the forgetting power of avidya or ignorance, pure consciousness says, “I am this or that!” This is not all bad, for it gives the opportunity for the joy of awakening, through a journey called Yoga, returning to the wholeness that was never really divided in the first place.

The process of realization through Yoga rests on the discovery of pure consciousness, purusha, as separate from all the many false identities, which are considered to be a part of the evolution of primal matter, prakriti. These principles of purusha and prakriti are part of the philosophical system known as Sankhya.

Yoga and Sankhya are two of the six systems Indian philosophy. To put it simply, Purusha is consciousness and Prakriti is matter & form. Yogi’s observe the dance or purusha & prakriti in their daily lives.

Yoga is samadhi, the high state of perfected concentration or complete absorption of attention. Yoga means union, literally, to yoke, from the root yuj, which means to join or to integrate. It means to bring together the aspects of ourselves that were never divided in the first place. It means to attain direct experience of the core of that preexisting holistic being who we truly are at the deepest level, and that is attained through samadhi. The goal of Yoga is Yoga, period. Yoga is not: Yoga is not merely physical fitness, stress management, medical treatment, or a means of manifesting money, although authentic Yoga is definitely beneficial to many aspects of life.
The goal of Yoga is Yoga, the Highest Union.

Sutra 1.1 Now, after having done prior preparation through life and other practices, the study and practice of Yoga begins.

Atha Yoga Anushasanam

atha – now, at this auspicious moment; implying the transition to this practice and pursuit, after prior preparation; implying a blessing at this moment of transition

yoga – of yoga, union; literally, to yoke, from the root yuj, which means to join or to integrate; same as the absorption in Samadhi

anu – within, or following tradition; implies being subsequent to something else, in this case, the prior preparation

shasanam – instruction, discipline, training, teaching, exposition, explanation; Shas implies the imparting of teaching that happens along with discipline. This introductory sutra suggests that after our many actions in life, and whatever preparatory practices we might have performed, now, we are finally ready to pursue the depths of self-exploration, the journey directly to the center of consciousness, Atman, or Self, our eternal and True identity. To practice Yoga requires cultivating discipline and following a systematic method of learning. This has more to do with the quality or conviction in one’s practices than it has to do with the quantity. This is described in greater detail in sutras 1.21 and 1.22.
In describing this sutra, the sage Vyasa names five states of mind, of which the one-pointed state of mind is the desired state of mind for the practice of Yoga.
These five states of mind range from the severely troubled mind to the completely mastered mind.

Five states of mind according to Patanjali

1. Kshipta/disturbed

2. Mudha/dull

3. Vikshipta/distracted

4. Ekagra/one-pointed

5. Nirodhah/mastered

It is very useful to be aware of these stages, both in the moment, and as a general day-to-day level at which one is functioning. It reveals the depth of practice that one might be able to currently practice. Some aspect of yoga meditation applies to every human being, though we need to be mindful of which is most fitting and effective for a person with this or that state of mind.

Of the five states of mind, the later two, one-pointed and mastered are most desirable for the deeper practice of yoga meditation. For most people, our minds are usually in one of the first three states, disturbed, dull, or distracted. To deal with the troubled mind and the lethargic mind is progress, leading one to a merely distracted mind, from where one can more easily work on training the mind in one-pointedness. By knowing this, we can deal with our minds so as to gradually stabilize the mind in the fourth state, the state of one-pointedness This is the state of mind, which prepares us for the fifth state, in which there is mastery of mind.

Kshipta/disturbed: The ksihipta mind is disturbed, restless, troubled, wandering. This is the least desirable of the states of mind, in which the mind is troubled. It might be severely disturbed, moderately disturbed, or mildly disturbed. It might be worried, troubled, or chaotic. It is not merely the distracted mind (Vikshipta), but has the additional feature of a more intense, negative, emotional involvement.

Mudha/dull: The mudha mind is stupefied, dull, heavy, & forgetful. With this state of mind, there is less of a running here and there of the thought process. It is a dull or sleepy state, somewhat like what one experiences when depressed, though we are not here intending to mean only clinical depression. It is that heavy frame of mind we can get into, when we want to do nothing, to be lethargic, to be a couch potato. The Mudha mind is barely beyond the Kshipta, disturbed mind, only in that the active disturbance has settled down, and the mind might be somewhat more easily trained from this place. Gradually the mind can be taught to be a little bit steady in a positive way, only occasionally distracted, which is the Vikshipta state. Then the mind can move on in training to the Ekagra and Nirodhah states.

Vikshipta/distracted: The Vikshipta mind is distracted, occasionally steady or focused. This is the state of mind often reported by students of meditation when they are wide awake and alert, neither noticeably disturbed nor dull and lethargic. Yet, in this state of mind, one’s attention is easily drawn here and there. This is the monkey mind or noisy mind that people often talk about as disturbing meditation. The mind can concentrate for short periods of time, and is then distracted into some attraction or aversion. Then, the mind is brought back, only to again be distracted. The Vikshipta mind in daily life can concentrate on this or that, though it might wander here and there, or be pulled off course by some other person or outside influence, or by a memory. This Vikshipta mind is the stance one wants to attain through the foundation yoga practices, so that one can then pursue the one-pointedness of Ekagra, and the mastery that comes with the state of Nirodhah.

Ekagra/one-pointed: The Ekagra mind is one-pointed, focused, concentrated. When the mind has attained the ability to be one-pointed, the real practice of Yoga meditation begins. It means that one can focus on tasks at hand in daily life, practicing karma yoga, the yoga of action, by being mindful of the mental process and consciously serving others. When the mind is one-pointed, other internal and external activities are simply not a distraction. The ability to focus attention is a primary skill for meditation and samadhi. The person with a one-pointed mind just carries on with the matters at hand, undisturbed, unaffected, and uninvolved with those other stimuli. It is important to note that this is meant in a positive way, not the negative way of not attending to other people or other internal priorities. The one-pointed mind is fully present in the moment and able to attend to people, thoughts, and emotions at will. The one-pointed mind is able to do the practices of concentration and meditation, leading one onward towards samadhi. This ability to focus attention is a primary skill that the student wants to develop for meditation and samadhi.

Nirodhah/mastered: The Nirodhah mind is highly mastered, controlled, regulated, restrained. It is very difficult for one to capture the meaning of the Nirodhah state of mind by reading written descriptions. The real understanding of this state of mind comes only through practices of meditation and contemplation. When the word Nirodhah is translated as controlled, regulated, or restrained, it can easily be misunderstood to mean suppression of thoughts and emotions. To suppress thoughts and emotions is not healthy and this is not what is meant here. Rather, it has to do with that natural process when the mind is one-pointed and becomes progressively more still as meditation deepens. It is not that the thought patterns are not there, or are suppressed, but that attention moves inward, or beyond the stream of inner impressions. In that deep stillness, there is a mastery over the process of mind. It is that mastery that is meant by Nirodhah.

Yoga is defined as “Yogash Chitta Vritti Nirodhah,” which is roughly translated as “Yoga is the control of the thought patterns of the mind field.” Thus, this Nirodhah state of mind is the goal and definition of Yoga. It is the doorway by which we go beyond the mind.

Sutra-1.2- Yoga is the control, nirodhah, regulation, channeling, mastery, integration, coordination, stilling, quieting, setting aside, of the modifications, gross and subtle thought patterns, of the mind field.

Yogash Chitta Vritti Nirodhah

Yoga – yoga, union; literally, to yoke, from the root yuj, which means to join; same as the absorption in samadhi

Chitta – of the consciousness of the mind-field

Vritti – operations, activities, fluctuations, modifications, changes, or various forms of the mind-field

Nirodhah – control, regulation, channeling, mastery, integration, coordination, understanding, stilling, quieting, setting aside of Nirodhah suggests self-training. This single sentence is a most succinct definition of the science of Self-realization, or Yoga. The key to understanding is the word nirodhah, which defies translation or description. When translated poorly or misunderstood, it can sound like the suppression or repression of thoughts and emotions, which is definitely not what Yoga is about. Rather, it has to do with a process more like coordinating and setting aside what is not significant or not of the self. It means finding the jewel of Truth that is underneath or behind all of the other activities in the mind-field. This comes through a self-training program dealing with the relationships, senses, body, breath, and mind. Ultimately, the meaning of nirodhah, and thus, of Yoga itself begins to emerge experientially through doing the practices. Nirodhah is the most desired of five states of mind: The sage Vyasa names five states of mind, of which the nirodhah state of mind is the desired state of mind for the realization of the true Self. These five states of mind are described just above in the discussion of Sutra 1.1. It is extremely useful to be mindful of the five states of mind, so as to better understand their relationship to this most desired state of mind. To find the jewel of the Self requires getting past the coloring of thought patterns, such as attachment, aversion, and fear. This involves witnessing your own inner process.

Two principles remain at the core throughout this self-training program

Practices leading to stability and tranquility


Attitudes, efforts, and commitments: Five attitudes, efforts, and commitments are cultivated: faith in your direction, energy to go there, mindfulness and memory to stay there, and the ongoing commitment to seek the higher states of concentration and wisdom. Preparatory practices including meditation on attitudes towards people and ways to focus attention are done to train the mind so that the subtler meditations can then be practiced.

The more gross colorings of mind, dealing mostly with attractions, aversions, and fears are reduced through a process of training the senses, inner study, and surrender. Cultivating inner discrimination through the eight rungs of yoga, so as to systematically uncover that jewel of the Self.

The Mind becomes like a transparent crystal, then the Seer abides in Itself, resting in its own True Nature, which is called Self-realization.

This is the beginning of the Yoga Sutras of Patanjali and is considered the most important part. The Yoga Sutras were intended to be reflected upon for some time. This is where it all begins. Here is where one learns to quiet the mind and engage in a personal practice. Reflect upon these teachings from this sacred text.

Remember these two principles of Yoga Theory,

1. Practice

2. Non attachment

Patanjali’s Psychology

All of suffering is due to the five afflictions of the mind outlined by Patanjali the 5 Kleshas





Fear of death-abhinivesa

Avidya – mistaking the transient for the permanent, The impure for the pure, and mistaking the pleasures of the world for the bliss of merging with the pure spirit, forgetting the true yoga.

Asmita – Identification with the self, the body and the Problems that come with it. Creating ownership and fear of its loss, Identifying with pain and adopting it as the true self.

Raga – Encouraging and gratifying pleasures. We are attached to what we love because we fear its loss. When we live for the senses we will never be satisfied because the spirit wants union with the Divine

Dvesa – When our desires are not fulfilled we get frustrated And sad which turns to alienation and hate.

Abhinivesa – fear of death. When we fear death we stop living life because we live in fear of everything that could cause death. We may live with misery of the concepts of aging and disease.

Kriya yoga – yogic path of action. This path has three tiers. Tapas, svadhyaya and ishvara pranidhana.

Tapas – The burning desire that creates intense and consistent effort applied to the daily practice of yoga. It is important for a practitioner of yoga to have an understanding of these principles explained here.

Svadhyaya – The study of scriptures to gather knowledge and to practice the knowledge of moral and spiritual values. The study of ones owns self, from the outer to the inner, from the gross to the subtle.

Ishvara Pranidhana – Faith in God. Having the ability to know the infinite thus creating humility. Acknowledging God in all things beyond the duality of good & bad, right & wrong. When the three aspects of Kriya Yoga are followed with zeal and earnestness, life’s sufferings are overcome and samadhi, true freedom, is experienced.
*Homework assignment

YOGA SUTRAS 1.30-1.32

Obstacles and Solutions

According to the wisdom of the Yoga Sutra’s, there are a number of predictable obstacles that arise on the inner journey, along with several consequences that grow out of them. While these can be a challenge, there is a certain comfort in knowing that they are a natural, predictable part of the process. Knowing this can help to maintain the faith and conviction that were previously discussed as essential to maintain during your yoga practice.

1. Illness

2. Dullness

3. Doubt

4. Negligence

5. Laziness

YTT Policies

Terms and Conditions-

All YTT attendees must become pre-approved to enter our trainings. This involves going to our application page & answer the essays and email them to us along with a current photo and a $50 application deposit. Email to Once the application is received and reviewed, we will have a phone consult. Please inform us of your number & a good time to reach you. Once this application has been received, We will respond within 2 weeks via email.

Upon acceptance, your reservation deposit is due. Final payments are to be made according to the schedule on the application. Cancellations over 45 days to the start of a program incur a $200 processing fee with the balance applied to a future Yoga Oasis or Maui Hot Yoga TT program within 2 years. Cancellations 20-45 days to the start of the program incur a $500 processing fee with the balance applied to a future YTT program within 2 years. There are no refunds once the YTT has been paid in full. YTT payments may only be transferred to another of our trainings and/or studio credit. All fees are final and non refundable.

National certification is issued by Yoga Alliance after you send them a copy of our signed completion certificate. Yoga Alliance has the right to charge their required fees, and these fees are separate from our YTT fees. Visit for more information.

By signing and dating this application, you are ensuring you are in good health, and have consulted with a physician before beginning the program. You are required to submit a note from a doctor or health practitioner certifying you are in good health.

During the teacher training you take full responsibility for your well being and any pain or injuries arising from participation in classes, physical exercise, and postures done on the premises and also in private or public areas where the training occurs. Participants hold neither Yoga Oasis, Mary Grace, nor any of its instructors responsible for any injuries or disturbances that may be experienced during the training.

Certification requirements must be fulfilled during the training. The center will notify you of special assignments, and advise you about completion requirements. Credit fulfillment is mandatory for graduation. To this end, make-up hours are offered by pre-approval at an extra cost. The graduation certificate is presented by Mary Grace after completion of all evaluations and payment of all fees. A graduation ceremony will be scheduled and you will be notified in advance.

By responding to this agreement,
 I hereby accept all terms and conditions listed above and acknowledge this application to be my signature.

$500 Deposit is required 45 days before the training begins.

Full payment is required 14 days before the program begins.
If you are approved for the payment plan,

$1000 is required 14 days before the program begins. Some work exchange for $500 off is available

(not including the $550 deposit)

Yoga Oasis Hot Yoga Teacher

1. Included in each course application fee is a non-refundable, non-transferable $50.00 application fee.

2. The $500 registration fee is required to hold your spot, and to receive scheduling & housing information.
This is non refundable and may be transferred to another of our trainings within 2 years.

3. Upon acceptance, your reservation deposit is due. Final payments are to be made according to the schedule on the application. Cancellations over 45 days to the start of a program incur a $200 processing fee with the balance applied to a future Yoga Oasis or Maui Hot Yoga TT program within 2 years. Cancellations 20-45 days to the start of the program incur a $500 processing fee with the balance applied to a future YTT program within 2 years. There are no refunds once the YTT has been paid in full. YTT payments may only be transferred to another of our trainings and/or studio credit.

4. Customers canceling with less than 14 days notice may incur other transaction fees, depending on payment method. They also forfeit the $500 registration fees. The remaining balance is kept on file as a credit to be applied to a future teacher training within 2 years from the date the order was processed. Any remaining balances due must be paid two weeks prior to the training.

5. Customers not attending a training and failing to contact us in advance (i.e., “no-shows”) will forfeit all registration fees; no refund/credit will be issued. All missed classes must be pre informed to us in writing to Mary Grace, otherwise you will be charged for classes.

6. All trainings are subject to cancellation, and in such cases, customers will be notified in advance and be provided with various options. Please call to confirm any training(s) prior to making any travel arrangements.

7. We deserve the right to certify those who properly follow the YTT program. Adhering to the yoga ethics is mandatory during the training. Proper decorum is required for all students of our yoga trainings. The inability to adhere to the basic ethical yogic life during the training may forfeit certification.

8. Full attendance is required to receive course credit, and all homework assignments must be completed to receive certification.

9. You are responsible for your own food, water, towels, accommodations and ride to and from the airport. You will also be responsible for any extra fees, known & unknown that are not a part of the Yoga Teacher Training program.

10. Our ultimate goal is to provide outstanding education. If for some reason you are unsatisfied with your training upon arrival, a credit towards a future registration for the same training with a different instructor will be issued if a written and verbal cancellation is made within the first hour of attendance. Your learning about yoga is our goal.

any more questions email

YTT Rates

Yoga Teacher Training Rates

$50 application fee &
$500 Registration fee
200 YTT is $2000/
$2550 total

300 YTT is $3000/
$3550 total

500 YTT is $4000/
$4550 total

Photo on 9-26-13 at 11.53 AM

Yoga Training Schedules



We offer two different types of teacher trainings.
Month long full day programs &  weekend workshops.

New York Teacher Trainings are every March- June and October- December.
All of our trainings incorporate our self published Hot Yoga Teacher Training manual with reading materials & assignments. We are confident that the most unique part of our training is the in depth study of Yoga Philosophy, psychology, yogic diet, physiology & anatomy in simple terms. This unique manual is an integral part of the yoga teacher training.

Some students may start a training & finish it later within the year, with pre approval in writing for special situations.
Future trainings follow these sample schedules below. If these are not for the dates you are interested in, your training will be similar, as these are the model schedules for all of our trainings.

Upcoming Teacher Training dates:
200 & 300hr Maui-300 hour teachers tune up retreat- January 15-February 13, 2016
200 & 300hr-Maui- 200 hr full month program- February 2-27, 2016
200 & 300hr-New York- March -June 1, 2016- weekends only

200 & 300hr- Maui- August 1-29, 2016
200 & 300hr-New York-September-November 2016

Advanced trainings, such as 300 & 500 hour programs are ongoing, contact us for more details


Maui Trainings are at
Maui Hot Yoga
115 East Lipoa st #202, Kihei Hawaii 96753
for more info & housing info

New York trainings are at
Yoga Oasis West
t100 Woodbury rd, Woodbury NY 11797

Maui full day month long program
basic schedule breakdown is listed here

6 am morning meditation
7 -8am Vinyasa Yoga class
9:30-11am Hot Yoga class
11:00-11:30am- Pranayama, breathing & meditation
11:30-2:30pm- beach break
2:30-5:30pm-Yoga Alignment principles, anatomy & physiology workshops
6-7:30pm class observation/assisting/teaching

New York Full day month long program
basic schedule breakdown is listed here:


6 am morning meditation
7 am Vinyasa Yoga class
9:30-11am Hot Yoga class
11-12 break
12-2 Ashtanga yoga training
2-4 Yoga Alignment principles, anatomy & physiology
4-5:30 Hot Yoga class (optional break)(may alternate with the 6 pm class) Observing, assisting, mentoring & teaching
6-7:30 Hot Yoga Class (optional break)(may alternate with the 4 pm class)

6 am morning meditation
8-9:30 am Hot Yoga class
10-11:30am Vinyasa yoga class
11:30-12 break
12-4 pm Yoga Posture clinics & Teaching Methodology

Total of 200 hours, including meditations, yoga classes, workshops, posture clinics, homework & study time.

New York Weekends only sample schedule-
Saturdays & Sundays-
8am- Hot Yoga Class
10-11:30 am- Hot Vinyasa class
11:30-12:00pm-Pranayama & Meditation
2-3:30pm-Workshops, Teaching methodology & mentoring programs
4pm-class observation/ assisting training/teaching training
Included in all of the trainings are reading materials, study guides & homework assignments

Yoga Oasis Yoga Alliance National Certification 200 hr RYT training hours

Techniques training/practice-
50 hours workshops & 60 hours of Hot Yoga classes
Teaching Methodology-
25 hours of teaching methodology workshops
20 total hours 10 hours of workshops & 20 hours of homework & reading
Yoga Philosophy, lifestyle, ethics-
30 hours/20 contact hours Observing and assisting with assigned teacher on teaching

Electives-15 hours & 55 remaining contact hours Karma Hours, assisting in the studio 10 hours
40 hours workshops 40 Classes, 60 hours of classes Training total of 196 hours of classes, and add meditation hours
*mentoring/observing/teaching times vary with assigned teacher