Embodied Flow

Have you ever noticed how hard we can be on our bodies when we’re trying to lose weight?

Counting calories. Pushing harder at the gym. Feeling guilty for skipping a workout.

What if weight loss didn’t have to come from force… but from awareness?

That’s where somatic yoga comes in, a slower, softer, more compassionate way to reconnect with your body and release what no longer serves you.

How Somatic Yoga Helps with Weight Loss

Somatic yoga doesn’t promise overnight results.

Instead, it helps you build a foundation for lasting change by:

Reducing stress (and those cortisol-driven cravings), improving digestion, and hormonal balance

Reconnecting you with hunger and fullness cues

Encouraging mindful movement instead of punishment

When you start to move from presence, your choices begin to shift naturally; you eat differently, breathe differently, live differently.

A Simple 10-Minute Practice for Beginners

You don’t need fancy props or long hours. Just you, your mat, and curiosity.

Start with stillness. Lie down and take a few deep breaths. Feel your body as it is right now, no judgment.

Gentle pelvic tilts. Slowly rock your pelvis back and forth, releasing lower back tension.

Shoulder and neck rolls. Move softly, like you’re massaging yourself from the inside.

Spinal wave. Flow gently through the spine, one vertebra at a time.

Rest and feel. Pause. Since what changed warmth, tingling, peace.

That’s somatic yoga.

It’s not about doing more, it’s about feeling more.

If you’ve been at war with your body, somatic yoga invites a truce. It teaches you that weight loss isn’t just physical, it’s emotional, energetic, and deeply human.

The more you listen to your body, the more it begins to trust you back. And that’s where real transformation starts.

Have you tried somatic movement before?

How does it feel to slow down and really listen to your body?

Child’s Pose, or Balasana, is one of the most grounding and restorative poses in yoga. It’s often a go-to during practice when you need a moment to pause, reconnect with your breath, and let your body rest. But beyond being a simple resting pose, Child’s Pose has subtle benefits that can enhance flexibility, calm the mind, and prepare you for deeper stretches.

How to Do Child’s Pose

Steps:

Begin on your hands and knees, with your wrists under your shoulders and knees under your hips.

Exhale and gently sit back onto your heels.

Stretch your arms forward on the mat, or let them rest alongside your body for a more relaxed version.

Allow your forehead to rest on the mat, releasing tension in your neck and jaw.

Breathe deeply and stay here for 1–5 minutes, noticing how your spine elongates with each inhale.

Tip: If your hips or knees feel tight, place a folded blanket between your thighs and calves for extra support.

Benefits of Child’s Pose

Relieves tension: Opens the hips, thighs, and lower back gently.

Calms the mind: Encourages mindful breathing and reduces stress.

Prepares for deeper poses: Ideal as a transition between standing and floor sequences.

Why Learning the Details Matters

Even such a simple pose has nuances that make it more effective and safe. That’s why in advanced programs like a 300-hour yoga teacher training, you’ll explore the anatomy, alignment cues, and variations of foundational poses like Child’s Pose. Understanding these subtleties allows you to guide others safely and effectively while deepening your own practice.

Yoga is more than just stretching—it's a way to reconnect with your body, your breath, and your inner awareness. Somatic yoga, in particular, emphasizes gentle, mindful movements that help release tension, improve mobility, and awaken a deeper sense of body awareness. Whether you’re a seasoned practitioner or exploring yoga for the first time, these poses can help you cultivate presence and ease in your daily life.

Here are some of my favorite somatic yoga poses, with simple steps to guide you:

Spinal Wave (Seated Cat-Cow)

Steps:

Sit comfortably with your legs crossed or on a chair with feet grounded.

Inhale as you gently arch your back, lifting your chest and tilting your pelvis forward.

Exhale as you round your spine, tucking your chin and tailbone.

Repeat slowly for 5–8 breaths, feeling the articulation of each vertebra.

Why it works: This movement increases spinal mobility and helps release tension stored in your back and shoulders.

Pelvic Clock

Steps:

Lie on your back with knees bent, feet hip-width apart.

Imagine a clock on your pelvis. Gently tilt your pelvis toward 12 o’clock (forward), then 6 o’clock (backward).

Move slowly toward 3 o’clock (right) and 9 o’clock (left).

Repeat several rounds, noticing subtle shifts and releases.

Why it works: This somatic exercise reconnects you with your core and lower back, improving stability and awareness.

Shoulder Circles

Steps:

Sit or stand tall with a soft bend in your knees.

Slowly roll your shoulders forward in a circular motion for 5 breaths, then backward for 5 breaths.

Notice any tension in your shoulder blades and release it consciously.

Why it works: Small, mindful shoulder movements release stress and improve posture.

Side Stretch with Breath

Steps:

From a seated position, inhale and reach your right arm overhead.

Exhale, gently bending to the left while keeping your chest open.

Hold for 3–5 breaths, then switch sides.

Why it works: Opens the intercostal muscles, promotes deeper breathing, and releases side-body tension.

Why Somatic Yoga Matters

Practicing these movements slowly, mindfully, and with awareness allows you to tune into your body’s natural rhythms. For those interested in Somatic yoga teacher training, these exercises form the foundation of what you will learn in a structured course. Even more, completing a 200-hour yoga teacher training can deepen your understanding of anatomy, mindfulness, and the art of guiding others safely through somatic practices.

There’s a lot of curiosity (and mystery) around Kundalini.

Yes, you can begin on your own. But here’s the thing…

Kundalini isn’t just “another yoga style.” It can move energy in ways that open deep emotional and physical layers.

I’ve been teaching since 2001, and I’ve seen both the beauty and overwhelm that can arise when people dive in too fast.

If you’re starting solo:

Keep it gentle, grounding breathwork, simple postures, meditation.

Listen to your body.

And when you can, connect with a teacher or a community. Guidance makes the path steadier, and sometimes safer.

If you're feeling the quiet pull to go deeper in your yoga journey — not just in technique, but in presence, perception, and personal transformation — the 200-hour Embodied Flow™ Yoga & Somatics Training may be the path you’ve been waiting for.

This isn’t your standard yoga teacher training. It’s something more intimate, more honest. It’s a place where your inner landscape becomes the curriculum. Here’s what you can expect.

You'll Begin with the Body… but Not as You Know It

Embodied Flow™ doesn't start with perfect poses. It begins with felt sense, your body's unique language of awareness.

You'll explore movement from the inside out:

How your spine naturally wants to spiral

Where your breath meets your ribs

What happens when you let go of "doing it right"

This training helps you unlearn the performance of yoga and instead, step into the raw, intelligent rhythm of your own body.

Somatic Practices Will Change How You Move (and How You Live)

Somatics aren't just gentle movements, they're gateways into the nervous system.

In this training, you'll experience practices that:

Soften chronic tension

Rewire your relationship with safety and sensation

Connect movement to memory, emotion, and intuition

You begin to feel not just what you're doing… but why you're doing it. And from that place, your teaching becomes alive.

Philosophy Becomes Personal

Instead of memorising texts, you embody the teachings. Tantric philosophy, experiential anatomy, and psychological integration are offered not as concepts but as practices. It's not about what Patanjali said. It's about how those threads show up in your body… …on the mat, in stillness, in relationship. You're not just learning yoga, you're living it.

Teaching Comes from Presence, Not Performance

Many 200-hour trainings focus on scripts and sequencing.

Embodied Flow™ focuses on your voice, your presence, and your relationship with space. You'll learn to:

Guide from embodiment, not autopilot

Read the nervous system of a room

Facilitate safe, trauma-aware, intuitive movement

This isn't about becoming a fitness instructor.

It's about becoming a space holder, a guide into the subtle.

You'll Be Supported, Seen, and Stretched (In All the Right Ways)

This is immersive work. It will challenge you to meet yourself honestly, to feel, to inquire, to unravel. But you won't be alone. The Embodied Flow™ faculty creates a sacred container where inquiry is welcome and transformation is real. You'll be part of a community of seekers, feelers, and teachers in the making, all navigating the same terrain of curiosity and courage.

In Embodied Flow, we don’t see yoga as just a series of movements or shapes.

We see it as a gateway into remembering who you are beneath the conditioning. A return to your body’s natural intelligence, your innate clarity, and the deep rhythm of being itself.

This moment, two people seated outdoors in stillness, isn’t about performance. It’s about presence. It’s about listening, sensing, and allowing.

We teach that every posture is not a form to achieve, but a felt experience to enter. The breath is not just a tool for relaxation, but a thread that leads us into deeper layers of self. The body is not an obstacle to transcend — it’s the teacher.

In a world that teaches us to move fast, Embodied Flow® invites you

to slow down.

To inhabit.

To feel.

To trust.

Our work combines asana, somatic movement, psychology, and non-dual philosophy into an integrated field of inquiry — where the question is not “How should I look?” but “What is true, right now?”

When we come to the mat, whether indoors, outdoors, alone, or together, we’re not just stretching muscles. We’re stretching into awareness.

And in that space, something sacred happens: We come home.

In-Person Immersion: Monday, June 1, 2026 (12:00 PM) – Wednesday, June 10, 2026 (6:00 PM) at The Yoga Barn, Ubud, Bali. Online Components: Access to live online sessions and pre-recorded material.

Are you ready to explore the profound connection between your body and mind? Join us for MODULE II MIND, the second core module of our 300-hour Advanced Embodied Flow™ Yoga & Somatics Training!

This immersive module is designed for dedicated practitioners and teachers who wish to dive deep into the intricate layers of the mind through somatic exploration and yogic wisdom. It features a powerful in-person immersion in Bali, complemented by rich online resources.

What You'll Experience:

Journey to Self Immersion: Engage in an in-person deep dive at the serene Yoga Barn in Ubud, Bali.

Comprehensive Learning: Access 36 hours of live online sessions covering lectures, practices, psychology, and philosophy via Zoom.

Self-Paced Study: Benefit from 26 hours of additional pre-recorded content, including a valuable Shiva Sutra Online Course.

Integrated Approach: Explore the "Mind" aspect of Embodied Flow™ technology, connecting deeply with yogic and somatic principles.

The Yoga Barn, Ubud: As a sanctuary for healing and renewal, The Yoga Barn offers an inspiring backdrop for your training, nestled in the heart of Ubud. It's the perfect environment to deepen your practice and connect with a like-minded community. (Please note: This is a non-residential training; students are responsible for their own accommodation).

Who is this for? This module is perfect if you're looking for advanced study. Prerequisites include attendance of the Body Module, a minimum of 2 years consistent yoga practice, 1 year regular meditation, and some experience in other movement modalities (like Body-Mind Centering, 5Rhythm, Feldenkrais, or similar).

Certification: This is a Yoga Alliance-certified RYS 300 training. This module contributes towards your 500h RYT certification if you complete all three modules (Body, Mind, Expression) and hold a previous 200h Yoga Alliance recognized training.

Investment: Standard Rate for MODULE MIND: $2250 USD.

A $500 USD deposit is due within 7 days of confirmation.

Full payment is required by February 1st, 2026.

What's Included: 7 days of in-person training, daily organic & nourishing brunch at The Yoga Barn, extensive online content (live and pre-recorded), an in-depth teacher training manual, and special rates at The Yoga Barn facilities during your immersion!

Space is limited, and acceptance is by application only.

📍 The Yoga Barn, Ubud, Bali + Online 📅 Feb 7–18, 2026 (in person) | March 27–29 (online)

Are you prepared to improve your facilitation skills and presence? Come experience the Embodied FlowTM Expression Module, a cutting-edge course created to assist you in finding your own teaching voice and embodying genuine mastery.

Spend 11 days (February 7–18, 2026) surrounded by the spiritual energy of The Yoga Barn in Ubud, Bali. This is a profound exploration of somatics, communication, and the art of holding space; it's not just yoga.

We'll be working with:

Somatic language + subtle attunement

Advanced sequencing + intuitive class design

Vocal expression + presence

Space holding + improvisation

Therapeutic adjustments + creative flow

And doing it all in Ubud, surrounded by jungle, breath, and community.

If you've already done the Body + Mind modules, this is your final step toward your 300h certification. If you haven't… it's still worth exploring. Expression lives in all of us.

Ever feel like your mind is racing and your body just needs a deep, gentle release? If you're looking for a practice that goes beyond dynamic flows and truly helps you unwind, then Yin Yoga might just be your new favorite thing!

So, What Exactly Is Yin Yoga?

Think of it as the perfect counterbalance to our busy, fast-paced lives (and even to more active yoga styles!). While many yoga practices focus on building strength and external movement, Yin Yoga is all about slowing down and sinking deep.

In a Yin class, you'll typically hold passive poses for extended periods – usually anywhere from 3 to 5 minutes, sometimes even longer! We use props like bolsters, blankets, and blocks to support our bodies, allowing us to relax into the stretch rather than actively engaging our muscles. The focus isn't on how the pose looks, but how it feels.

The magic of Yin lies in targeting the deeper, connective tissues of the body – like your ligaments, joints, bones, and fascia. By gently stressing these areas over time, we can increase flexibility, improve joint mobility, and release long-held tension.

The Wonderful Benefits of Embracing Your Yin Side:

You might be surprised by how profoundly a seemingly "still" practice can impact your well-being. Here are just a few of the incredible benefits of adding Yin Yoga to your routine:

Deep Release of Tension: That chronic stiffness in your hips, lower back, or shoulders? Yin helps to gently unwind those tight spots that traditional stretching often misses.

Increased Flexibility & Joint Health: By working with your connective tissues, Yin can significantly improve your range of motion and keep your joints feeling happy and fluid.

Calms Your Nervous System: Holding poses for longer periods encourages a meditative state. It's an amazing way to quiet the "monkey mind," reduce stress, and cultivate a deep sense of peace.

Boosts Mindfulness & Presence: When you're still for several minutes, you naturally become more aware of your breath, sensations, and thoughts. It's a beautiful practice in being fully present.

Better Sleep: Many students find that a regular Yin practice helps them relax more deeply at night, leading to more restful and rejuvenating sleep.

Balances Your Energy (Prana): According to traditional Chinese medicine principles, Yin Yoga helps to unblock and balance the flow of energy (prana or chi) in your body, leaving you feeling more vital and harmonious.

📍 In-person in Bali • January 26 – February 4, 2026

Are you ready to deepen your relationship with your mind, body, and breath—in the sacred heart of Ubud, Bali?

MIND is the second module of our 300-hour Advanced Embodied Flow™ Yoga & Somatics Training. This immersive 10-day journey is held in-person at The Yoga Barn—one of Southeast Asia’s most beloved retreat centers—offering a powerful space for transformation, embodiment, and self-inquiry.

What to Expect

Morning meditations & pranayama practices

Asana & free movement explorations

Daily Embodiment & Afternoon Labs

Time for integration, rest, and reflection

Access to 26+ hours of additional pre-recorded teachings

A nourishing brunch served daily on-site

Special community rates at Bali wellness spaces

This module is open to:

Yoga teachers seeking Yoga Alliance certification (300hr toward 500hr RYT)

Practitioners who simply wish to dive deeper into embodied learning—no certificate required

Students with at least 2 years of yoga and 1 year of regular meditation

Required & recommended reading, movement prerequisites, and training details are on the website.

Why The Yoga Barn? This is our seventh year returning to this magical venue. With its lush surroundings, vibrant community, and deep roots in healing arts, it’s more than a location—it’s a living container for transformation.

Tuition: $2250 USD Includes: Training, materials, brunch, and 26 hours of bonus content. (Non-residential: accommodation is not included.) A $500 deposit secures your space upon acceptance.

Spots are limited. Applications now open. This is a call to those ready to explore the inner architecture of the mind—through the body, through movement, and through stillness.

In a world that rarely pauses, Pranayama invites us to do just that: pause, breathe, and return to ourselves.

Rooted in the ancient yogic tradition, Pranayama (pronounced prah-nah-YAH-mah) is the art of breath regulation. But it’s so much more than just breathing exercises. It’s a practice of awakening. Of healing. Of aligning body, mind, and spirit through something as simple and as powerful as your breath.

Here’s what consistent Pranayama practice can bring into your life:

Mental Clarity & Calm Slowing the breath slows the mind. Practices like Nadi Shodhana (alternate nostril breathing) help quiet mental chatter and reduce anxiety by balancing the nervous system.

Emotional Resilience When life overwhelms us, the breath anchors us. Breath control helps process emotional energy without suppressing it so you can stay grounded through stress, grief, or change.

Improved Lung Function & Energy Deep, conscious breathing increases oxygen flow, clears stagnant energy (prana), and recharges the entire body. Many practitioners report feeling more awake and less fatigued throughout the day.

Focus & Inner Awareness Certain Pranayama techniques activate different areas of the brain, supporting cognitive function, sharper concentration, and deeper meditative states.

A Path to Inner Stillness The breath is the bridge between body and spirit. Regular Pranayama practice becomes a doorway to self-awareness, inner peace, and expanded consciousness.

Reminder: Start small. A few minutes a day is enough. Breathe with intention, not perfection. Let it be a sacred pause in your day.

Feeling stressed? Want to move better? Hatha Yoga might just be your new favorite practice! It's not just about cool poses; it's a holistic journey for your mind, body, and soul.

Whether you're a seasoned yogi or just thinking about rolling out a mat for the first time, Hatha Yoga is incredibly accessible and adaptable for everyone, no matter your age or experience level!

What Can Hatha Yoga Do For YOU?

Physical Perks:

Boosts Flexibility: Say goodbye to tight hamstrings, hips, and shoulders!

Strengthens & Tones: Build lean muscle and improve overall body strength.

Better Posture & Balance: Stand taller and feel more grounded in your body.

Increases Mobility: Keep your joints limber and enjoy a greater range of motion.

Calms Your Nerves: Helps reduce physical tension for deeper relaxation.

More Energy & Vitality: Feel invigorated and ready to take on your goals!

Mind & Emotion Magic

Stress & Anxiety Reduction: Find your calm amidst the chaos.

Emotional Regulation: Develop a stable, positive outlook and manage tough emotions like anger or fear.

Enhanced Focus & Clarity: Sharpen your mind and improve concentration.

Improved Well-being: Cultivate a profound sense of inner peace and happiness.

Better Sleep: Relax your body and mind for more restful nights.

Spiritual Connection

Inner Peace: Tap into a deeper sense of tranquility and freedom.

Personal Growth: Deepen your unique spiritual connection, whatever that means to you.

Hatha Yoga is more than just exercise; it's a pathway to a more balanced, joyful, and vibrant life. Give it a try and discover the transformation for yourself!

Living with chronic pain can feel like an endless battle. You know the drill: tight muscles, constant aches, and the thought of a "regular" yoga class just makes you sigh. If you've tried yoga before and left feeling worse, you're absolutely not alone.

But what if there was a different way?

Introducing Somatic Yoga. Think of it as yoga, but with a profoundly compassionate twist. It's designed specifically for people dealing with pain or tension, offering a gentle, mindful return to movement.

So, What's the Big Deal About Somatic Yoga?

Imagine moving so slowly, so mindfully, that your brain actually registers what your body is doing. That's Somatic Yoga!

It's a modern blend of traditional yoga & therapeutic somatic practices.

Feeling over form: No forcing, no stretching until it hurts. Just small, exploratory movements.

Perfect for beginners: Flexibility isn't the goal. Awareness is.

It's about helping you reconnect with your body without pressure.

Why It's a Game-Changer for Chronic Pain:

Chronic pain often creates a "loop" of tension, poor posture, and stress. Somatic Yoga interrupts this loop. Through slow, intentional movement, you teach your nervous system something new: safety, ease, and release.

A key technique? Pandiculation. It's like a conscious, internal yawn for your muscles – resetting them from the inside out. The result? Less tension, more mobility, and a profound sense of "I can feel good again!"

Ready to Start? It's Simpler Than You Think!

You don't need fancy gear or perfect poses. You don't even need to stand up!

Find the right guide: Look for someone trained in somatic education, not just traditional yoga.

Go slow: Slower than you think. The goal is to feel, not to "workout."

Listen to your body: If it feels good, stay; if not, skip it. Your internal experience is paramount.

Many people begin with just 10 minutes a day, lying on the floor, breathing, and exploring one or two gentle movements. That's enough.

Is Somatic Yoga for You?

If traditional exercise feels too harsh or disconnected for your body, if you're seeking a gentle way back to movement and comfort, then YES, Somatic Yoga is absolutely worth exploring.

It's not about achieving some ideal pose. It's about coming home to your body, gently, without pressure. For many dealing with chronic pain, that shift alone is truly life-changing.

Have you ever tried Somatic Yoga or been curious about it? What's held you back? Share your thoughts or questions below!

Ready for a journey back to yourself?

Join Tara for the "Somatic Gateways" Retreat in stunning Sardinia, Italy, from May 31 - June 7, 2025.

Experience a transformative week at Soul Valley Retreat Center, nestled in a designated "Blue Zone" – where nature and human connection thrive, supporting longevity and well-being.

This retreat is a profound invitation to explore the landscape of your body-mind through somatics, free movement, yoga, meditation, and journaling. Bridge the gap between meditation and embodiment while enjoying:

Daily practices designed to deepen your connection to Self.

Time in verdant nature.

Trips to nearby turquoise beaches.

Delicious, homegrown vegetarian food.

Comfortable, eco-friendly accommodations.

The nurturing atmosphere of Soul Valley.

Why Sardinia? As a Blue Zone, it offers a unique environment that naturally supports community, health, purpose, and integration with nature.

Dates: May 31, 2025 - June 7, 2025

Location: Soul Valley Retreat Center, Sardinia, Italy

Investment: Starts from $1800 USD per person (Double Room) / $2500 USD (Single Room)

Feel into the music of the infinite universe through your own being. This is a gift you can offer yourself.

Ready to recharge and connect?

Thinking about teaching yoga? Or maybe you just feel this pull to go way deeper into what movement and awareness can really offer?

Listen, this isn't your average yoga teacher training.

Our 200-hour Embodied Flow™ Yoga & Somatics Training is honestly for anyone who feels that longing to truly come back home to themselves. It's a deep, immersive dive.

We saw that traditional yoga was missing something, so we created something different. Embodied Flow was actually the first school to really weave together:

Getting into your body's felt sense (that's the Somatics / Body-Mind Centering® bit)

The profound wisdom of non-dual Tantra (it's less complex than it sounds, more about seeing the sacred in everything)

The sheer freedom of just moving intuitively

...and bring it all into the space of yoga.

We like to think of our training space as a kind of laboratory – a place where you can get incredibly curious, trust yourself more, and discover your own unique flow. It's all about helping you feel more safe, creative, free, and fluid in your own skin.

You'll explore somatic movement, Tantric philosophy, meditation, the familiar yoga poses (asana), breathwork (pranayama), and truly looking inward (self-inquiry). All of it is there to help you become a more fully embodied person.

And that's key, right? Whether you want to lead a yoga class, or help people in any other way (maybe you're a coach, a therapist, whatever), becoming more present in yourself is the first step to guiding others.

We've poured over 30 years of experience and learning into this. It really is designed to be a "reset button," helping you feel deeply connected to your amazing human existence. You'll find your intuition gets sharper, your inner power feels more solid, you'll connect better with yourself and others, and your creativity will just flow.

Seriously, wherever this path takes you, you'll be moving with a compass that points straight to the truest version of You.

Feeling this? Want to learn more about the Embodied Flow™ 200HR Training?

Are you an RYT200 practitioner feeling the call to go beyond and unlock your full potential, aiming for that RYT500 certification? This is for you.

Our 300-hour Advanced Yoga & Somatics Teacher Training, rooted in the Embodied Flow™ track, is designed as a profound exploration of the Body-Mind connection. It's not just a training; it's an expansive journey towards experiencing the true path of yoga from within. We're at the forefront of yogic innovation, blending a unique laboratory of:

Somatics & Somatic Psychology

Tantric Non-Dual Philosophy

Experiential Anatomy

Self-Contemplation

Free Movement

…as powerful technologies to awaken your natural creative source energy through your body-mind instrument. With practitioners in over 40 countries, we've refined this method over 10 years to help facilitators and advanced practitioners truly embody their practice and share it authentically.

This training helps you cultivate clarity, agency, creativity, fluidity, and adaptability – leading you home to your truest self, so you can inspire others to do the same.

The program unfolds across three transformative modules: Body, Mind, and Expression, utilizing both in-person and online elements for flexibility. Complete them all to earn your RYT-300 certificate, counting towards your RYT-500!

Ready to live and teach from a place of true flow?