What if surrender isn’t weakness, but freedom?

In this final installment of our Yamas and Niyamas series, we we turn to Īśvara Praṇidhāna - devotion and surrender to the Divine. This principle asks us to soften our grip on life, to trust the flow, and to recognize the sacred in the everyday.

Together we will explore the paradox of surrender as power, the illusion of control, and the freedom that comes from releasing rigidity and ego and learning to ride the waves of life. 

You’ll learn how to weave this teaching into your yoga practice, from savasana to daily rituals, and discover how Īśvara Praṇidhāna invites us to co-create with the Universe rather than control it. This episode is a reminder that the ultimate freedom is found not in holding on, but in letting go.

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What does it really mean to “know yourself”? And how do we begin to peel back the many layers of identity, belief, and conditioning to rediscover our true essence? Through yogic philosophy, lived experience, and modern reflections, we’ll journey into the heart of the Self as we dive into the fourth Niyama, Svadhyaya

In this episode, we’ll explore:

• The question “Who am I?” and how yoga approaches it through Atman, Brahman, Purusha, and Prakriti
• How the Koshas (or “sheaths”) act as layers of illusion covering our deepest truth
• The role of ego (Ahamkara) and ignorance (Avidya) in obscuring the Self
• Practical ways to bring Svadhyaya into daily life, from journaling and therapy to sacred study and mindful movement
• How to practice Svadhyaya on the mat—using asana, mantra, and meditation as mirrors for self-discovery

And ultimately, how self-study not only reconnects us with our own divinity, but helps us see the Divine in all beings

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In this episode of On the Mat, we step into the fire of Tapas, the third Niyama of Patanjali’s Yoga Sutras. Far from Spanish appetizers, Tapas translates as “to burn” - not like the destructive blaze of a wildfire. Instead, it’s the controlled heat that purifies, strengthens, and transforms us.

We’ll explore how Tapas shows up in chosen practices like building new habits, as well as in life’s unexpected challenges that force us into growth. Along the way, we’ll unpack the difference between healthy self-discipline and harmful self-punishment, and how to approach discomfort as a teacher rather than an enemy.

From saying no to what doesn’t serve you, to sitting with the heat of change, Tapas is the discipline that helps us shed what we’ve outgrown and step closer to our Highest Selves. On and off the mat, it’s about intention, love, and transformation through the fire.

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In this episode of On the Mat, we explore Santosha, the second Niyama of Patanjali’s Yoga Sutras, most often translated as contentment. Too often, we label emotions as “good” or “bad,” chasing joy while pushing away sadness, anger, or grief. But Santosha reminds us that true contentment isn’t about being happy all the time; it’s about finding peace in the full spectrum of the human experience.

We’ll dive into what Santosha really means, why contentment is a journey rather than a destination, and how our labels of “good” and “bad” keep us stuck in cycles of discontent. Along the way, we’ll unpack the paradox of Santosha (that the more we chase contentment, the further it slips away) and how presence and acceptance help us return to it.

On and off the mat, Santosha is an invitation to let go of comparison, release expectations, and find joy in the simple, ordinary moments of life.

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In this special episode of On the Mat, we dive deeper into our exploration of Saucha (the yogic principle of purity) with a conversation around the practice of sobriety. 

Today we are joined by our first ever guest on the podcast: Ariana Swartz, a certified health coach and yoga teacher (plus my 300hr YTT roommate!). Together we will look at the intersections of recovery and yoga, discovering how both paths invite us to return to the truest essence of ourselves.

Expect a wide-ranging spiritual conversation, from Ariana’s personal experience with recovery and the ways in which yoga supported her path to sobriety (and how sobriety in turn deepened her connection to yoga) to the ways in which practices like asana, pranayama, and meditation can support us in seasons of transformation.

Whether you are already walking the sober path, sober curious (like me!) or simply looking to live a life with more energetic clarity, this episode is for you!

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After our five-part journey through the Yamas, we now turn toward the Niyamas: the ethical observances of yoga

We begin with Saucha, often translated as “cleanliness” or “purity.” But what does purity really mean? And how do we avoid letting it slip into an unhealthy pursuit of perfection? Drawing from yogic philosophy, modern practices, and my own lived experience with OCD, we’ll explore Saucha as a holistic process of cleansing body, mind, and energy.

We’ll discuss:

• Why yoga places such emphasis on purification and how it connects to spiritual awakening
• The difference between purity and perfection and how presence is the heart of Saucha
• Practical ways to bring Saucha into daily life, from mindful movement and decluttering to digital detoxes and energetic rituals

And so much more!

In this final installment of our journey through the Yamas, we explore Aparigraha - the practice of non-attachment. From letting go of control to releasing outdated beliefs, expectations, and outcomes, Aparigraha teaches us how to live with an open palm rather than a clenched fist. Leah shares personal reflections and yogic wisdom to help us understand why clinging creates suffering, how to embrace impermanence with grace, and how this practice of release can open the door to freedom, trust, and spaciousness, both on the mat and in our lives.

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In a culture that glorifies more - more hustle, more likes, more stuff - Brahmacharya offers a sacred pause. In this episode of On the Mat, Leah unpacks the fourth Yama from Patanjali’s Yoga Sutras, often translated as moderation or non-excess, but whose roots trace back to something much deeper: a way of living aligned with the Divine.

Together, we’ll explore Brahmacharya as a practice of right energy, not rigid denial. We’ll talk about balance, enjoyment, and the difference between willpower and self-discipline. Leah also shares how moderation is not about restriction, but about creating space for more meaning, more presence, and more intentional joy - on your mat and in your life.

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When we hear the word “stealing,” we might think of taking something physical that doesn’t belong to us. But like the other Yamas, Asteya is much more than its surface translation.

In this episode of On the Mat, we unpack the deeper meaning of non-stealing - from the subtle ways we take time, energy, ideas, or opportunities, to the even subtler ways we rob ourselves of presence, purpose, and possibility. We’ll explore what it means to live from a place of abundance rather than lack, and how the practice of Asteya invites us to cultivate gratitude, generosity, and trust, on and off the mat.

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Truth can be powerful…and complicated. In this episode of On the Mat, Leah explores Satya, the second of the Yamas from Patanjali’s Yoga Sutras. Building on the foundation of Ahimsa (non-violence), Satya invites us to live with honesty, integrity, and clarity in our thoughts, words, and actions - but never at the expense of compassion.

We’ll explore how truth is shaped by perspective, how it can evolve over time, and why living in alignment with what’s real (not just what’s comfortable) is one of the most courageous aspects of the yogic path. From setting boundaries to skipping a pose that doesn’t serve you, Satya asks us to show up truthfully, for ourselves and others.

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