When you first step into a yoga class or start practicing at home, it can feel overwhelming to see all the different props blocks, straps, bolsters, wheels, blankets, cushions, bands, rings… the list goes on.

The truth is: you don’t need a single prop to practice yoga. Your body, your breath, and your focus are the essentials. Props are simply tools options that can make your practice more accessible, more comfortable, or even more challenging.

After 15 years of practicing and teaching yoga, I’ve collected quite a few props and experimented with different ways to use them. Some I use every single day, others only occasionally. In this post, I’ll walk you through the most common yoga props, how to use them, and which ones are worth adding to your starter kit.

Short answer: No.

Props are there to support you, not to define your practice. You can do yoga on grass, on carpet, or on your living room floor no mat, no gear, nothing but you.

That said, props can:

Think of props as companions to your yoga journey, not requirements.

If you’re ready to invest in a few items, start here:

Blocks “bring the floor up to you.” They’re not just for beginners blocks help make poses more accessible and can deepen or challenge your practice.

Tip: Don’t think of blocks as a crutch they’re a way to align your body better and avoid strain.

A strap is an “extension of your arms.” It helps you hold poses without straining or forcing flexibility.

Bolsters and blankets add comfort and support in restorative poses.

No special blanket needed you can use a towel or pillow from home.

Once you’ve built your basics, you might enjoy experimenting with:

When deciding which props to buy (if any):

If you’re starting fresh and want to invest wisely, here’s the kit I recommend:

That’s it. With these, you can attend any yoga class, practice any style, and modify any pose as needed.

Props are not about “making yoga easier.” They’re about meeting your body where it’s at and creating the conditions for your practice to feel supportive, effective, and sustainable.

Over time, you may discover new props that inspire creativity in your practice. But remember you can practice yoga anywhere, anytime, with nothing but your body and breath.

👉 Want to see all the props I use and recommend? Visit heathermonthie.com/props for links and resources.

And if you’re ready to dive deeper, check out my Free Starter Membership, where you’ll get access to yoga classes, nutrition guidance, and recordings of all my MindBody workshops: heathermonthie.com/free.

✨ So tell me what prop are you curious to try first? Drop your thoughts in the comments!

Links to things mentioned in this episode:

YOGA TRAPEZE (SUSPENSION YOGA):

Some of these are affiliate links, which means I may make a small commission at no additional cost to you. Thank you for your support!

In this episode of the Yoga Strength Academy podcast, host Heather Monthie addresses common questions about integrating yoga into fitness routines, specifically for women over 40. Heather covers key topics such as flexibility, yoga as a form of workout, the role of yoga in weight loss, and the types of yoga suitable for older adults. She also discusses how to adapt yoga practices for those with injuries or joint pain using props, and emphasizes the importance of whole foods and proper nutrition over supplements. Heather shares her expertise and personal experiences to encourage listeners to explore various styles of yoga and find what fits best for their individual needs.

00:00 Introduction to the Yoga Strength Academy Podcast

01:57 Addressing Common Yoga Concerns

04:37 Yoga as a Workout: Benefits and Misconceptions

08:40 Yoga and Weight Loss: The Mind-Body Connection

13:39 Choosing the Right Yoga for Your Age

19:21 Yoga Modifications for Injuries and Joint Pain

21:26 Listening to Your Body in Yoga

23:23 Using Props to Enhance Your Yoga Practice

27:26 The Role of Supplements in Fitness

32:18 Finding the Right Yoga Community

35:22 Introducing the Yoga for Beginners Over 40 Program

39:39 Conclusion and Podcast Direction

If you’re over 40 and thinking about trying yoga but feel unsure because you’re not flexible or haven’t worked out in a while you’re not alone. As a yoga teacher who specializes in helping women over 40 feel strong, confident, and at home in their bodies again, I get a lot of questions like:

In this blog post (and podcast episode), I’m breaking down the 7 most common questions I get from women who want to bring yoga into their wellness routine  but feel like they’re starting from scratch.

YES  a thousand times yes.

Flexibility is a result of doing yoga, not a requirement. Just like you don’t need to be strong to start lifting weights, you don’t need to be flexible to start yoga. Yoga is about turning inward  reconnecting with your breath, your body, and your sense of self  not performing Instagram-worthy poses.

With consistent practice, you’ll notice not just improved physical flexibility, but also more mental clarity and emotional resilience. Flexibility is just the bonus.

Yoga can be a workout depending on the style and your goals.

If you’re training for a bodybuilding competition or marathon, yoga will support your training through mobility and recovery. But if your goal is to feel more energized, confident, and in tune with your body, yoga can absolutely be the foundation of your fitness routine.

From slow flow to power yoga to yoga trapeze, there are many styles to explore  and some are incredibly strength-focused. The key is consistency and finding a class that fits your body and your lifestyle.

It depends but yoga is an incredible support tool on your fat loss journey.

Weight loss ultimately comes down to being in a calorie deficit. But staying in a deficit consistently is where most people struggle. That’s where yoga comes in:

I’ve personally seen women lose inches and improve their relationship with food simply by showing up on their mat a few times a week.

Start with styles that are slower and beginner-friendly like:

Avoid fast-paced or high-heat classes right away unless you’re already very active. If you’re unsure, try out a few studios, teachers, or online classes until you find a vibe that feels good. Not every class or teacher will resonate and that’s okay!

5. What if I can’t get down on the floor or I have joint pain?

Totally valid and you can still practice yoga!

Here’s what helps:

I’ve taught yoga students recovering from serious injuries, joint replacements, and major surgeries. Yoga can meet you where you are.

Not necessarily.

Before adding supplements, focus on:

Once the basics are in place, you might consider:

Supplements should supplement a healthy routine not replace it.

Yoga can feel intimidating, especially if you’re new or coming back after a break.

The truth? You don’t have to do it “right.”
There’s no perfect pose, no gold star, and no judgment. A good yoga teacher will give you clear guidance, multiple options, and help you feel safe and supported.

If a studio or teacher made you feel unwelcome or confused, that’s not a reflection of you  it just wasn’t your place. Keep trying. You’ll find your yoga home.

If you’re ready to dip your toe into yoga, I created something just for you.

👉 Yoga for Beginners Over 40  This program includes:

Yoga is here for you no matter your age, flexibility, or fitness level.

Whether you’re starting over, starting fresh, or just trying to reconnect with your body, yoga offers a path back to yourself. It’s not about doing it perfectly it’s about showing up, breathing, and making time for you.

If you’re a high-achieving, type-A, get-stuff-done kind of human… let me guess: you’re tired. But not the kind of tired a nap can fix. It’s that “my brain won’t shut off and my back is stiff from life” kind of tired.

Yeah, I see you. And no, you don’t need another productivity hack.

What you need is more yoga. Not the chanting-and-incense kind (unless you’re into that, no judgment). I’m talking about real yoga. The kind that clears your brain fog, opens up those cranky shoulders, and reminds your nervous system that it’s safe to exhale.

This is for you if:

Sound familiar?

That “always on” mode? It’s cute until your breath is shallow, your joints are stiff, and your motivation disappears like your favorite leggings in the laundry.

When your nervous system is in overdrive:

Yoga helps hit the reset button. Not just on your body, but on your whole system.

You don’t need to be flexible. You don’t need fancy leggings. You don’t need to be “spiritual.”

You just need 10 minutes. Seriously.

Here’s how yoga helps high performers like you:

Get out of your head and into your body. Even 10 minutes of flow clears the mental cobwebs, grounds your energy, and makes you a nicer person to be around.

When your breath slows down, your whole system chills out. Your brain goes from frantic to focused, and your body shifts from survival mode to “oh hey, I feel good.”

Stillness isn’t doing nothing. It’s doing recovery on purpose. This is where the clarity comes. The “I know what I need to do” moment. The “I finally heard myself think” moment.

Glad you asked. I teach real-life humans (not monks) how to do this every day. Here’s how to start:

Morning Energy Boost
A 10-minute yoga flow to shake off the sleep, roll out the tight spots, and get your brain online for the day.

Midday Clarity Break
A combo of breathwork, mobility, and “get-me-out-of-this-chair” stretches. Because your brain doesn’t run on caffeine alone.

Evening Wind-Down Ritual
Gentle stretches + longer exhales = better sleep, less doomscrolling, and waking up without rage in your spine.

Yoga isn’t about being good at yoga. It’s about being good at life.

If you’re ready to stop running on empty and start showing up strong, clear, and focused, this is your sign.

Check out previously recorded Mind Body Performance Workshops here! https://www.yogastrengthacademy.com/online_store/mind-body-performance-workshop-recordings

I want to pose a simple question that could change everything:

Not a week. Not a month. But one full year to focus on the one thing you’ve been wanting to do for yourself. 

Your health, your energy, your strength, your confidence.

I asked myself this question in April 2024 when I decided it was time for a major reset. I wasn’t feeling like me anymore. I had gained weight. I felt off track. I didn’t feel strong, confident, or energized and I knew I needed to make a change.

So I gave myself a year. Just one year.

My goal? Lose 50 pounds of body fat. Not with a crash diet, not with extreme workouts, but with daily habits I could stick to. I didn’t shout it from the rooftops. I didn’t even tell most people. I just made the commitment quietly and started showing up.

And here’s the result: By April 2025, I had lost 35 pounds. I didn’t hit the 50, but I wasn’t mad about it. That’s 0.75 pounds per week, and I was proud. Most importantly, I felt like myself again.

People started noticing. But more than the number on the scale, they noticed me. They said, “You look like Heather again.” And I thought, “Yeah. I feel like Heather again.”

In June 2025, I turned 48. And I decided that this next year, Level 48, was going to be about continuing the work I had started.

I call it Operation Fit AF. Not just physically strong, but mentally strong. Spiritually grounded. Focused. Consistent.

It’s not about aesthetics or getting “shredded.” It’s about building a body and life I can feel proud of now and at 80, 90, or 100.

I’ve hiked the Grand Canyon. I’ve done bodybuilding competitions and triathlons. I love doing the things. And I want to keep doing them for decades to come.

I got the idea of “one year” from a mentor back when I was training to be a teacher in Wisconsin. She told me:

“Each school year, just focus on one thing. Get really good at it.”

That advice stuck. And I’ve used it throughout my life, from earning a PhD to making big career shifts.

Because here’s the truth: The time is going to pass anyway.
You’re going to be 40, 48, 55, 61 either way. So why not be fit AF while you’re at it? 

I started posting about Operation Fit AF on TikTok and Instagram, and women started replying:

This is not about age. This is about levels. Whatever level you’re at, you can join me.

I’ll be sharing daily videos, longer podcasts like this one, and blog posts like this to help inspire and support you as you build your own strong, balanced life.

Because this isn’t just about the scale. This is about you, feeling like yourself again.

That’s what Yoga Strength Academy is all about. And that’s what Operation Fit AF is about too.

If this speaks to you, let me know what level you’re at. Follow me on Instagram or TikTok @HeatherMonthie. Or leave a comment below and tell me:

What would change if you gave yourself a year?

Let’s find out, together!

Wondering whether to choose a cork vs foam yoga block? In this episode, I compare the Manduka cork yoga block and Gaiam foam block side by side, so you can decide which one fits your yoga style, body needs, and budget best.
 

👉 Shop my favorites (affiliate links):
🧱 Manduka Cork Block – https://amzn.to/43A0iUf
🧘 Gaiam Foam Block – https://amzn.to/40jMM42

In this episode, Heather discusses the differences between cork vs foam yoga block, focusing on how they can support your yoga practice, especially if you’re over 40 or 50. She explains the various uses of yoga blocks, such as bringing the floor up to you and providing joint support. Heather highlights the pros and cons of each type of block, pointing out that cork blocks offer more stability and support for balancing postures while foam blocks are softer and may be more comfortable for restorative poses. She shares her personal preference for cork blocks and offers tips for beginners who are new to yoga or on a budget, including using household items as substitutes. Heather also answers common questions about the necessity and cost-effectiveness of yoga blocks for older practitioners. Don’t forget to check out the affiliate links in the description for block recommendations.

00:00 Introduction: Choosing the Right Yoga Block

00:46 How to Use Yoga Blocks in Your Practice

03:09 Cork vs. Foam: Key Differences

04:48 Personal Recommendations and Experiences

06:58 Answering Common Questions

12:31 Conclusion and Community Engagement

If you’re in your 40s, 50s, or beyond and just getting started (or restarting) your yoga practice, yoga blocks are one of the best tools to support your joints, improve your alignment, and make poses more accessible. But one common question pops up for nearly everyone:

Should you buy cork or foam yoga blocks?

In this post, I’ll walk you through the pros and cons of both types of blocks and help you choose the best option based on your body, your goals, and how you plan to use them, especially if you’re working with tight hamstrings, sensitive joints, or balance challenges.

As we age, our bodies naturally lose flexibility, muscle mass, and joint cushioning. Yoga blocks help bring the floor to you, making poses more accessible and safe while still encouraging strength and mobility.

Whether you’re doing a forward fold and can’t quite reach the floor, or you’re easing into a restorative hip opener and want a little extra support, blocks can help you relax into the pose instead of forcing your way into discomfort.

Cork yoga blocks are solid, dense, and ideal for anyone who wants extra support in their standing or balancing postures.

Pros of Cork Blocks:

Cons of Cork Blocks:

Foam yoga blocks are lighter and more forgiving, making them a great option for restorative practices or if you’re dealing with joint sensitivity.

Pros of Foam Blocks:

Cons of Foam Blocks:

If your yoga practice leans toward balance, standing, or strength-focused flows, cork blocks may be a better option thanks to their stability. If you prefer restorative, seated, or gentle yoga, foam blocks might feel more comfortable on your joints.

Still not sure? You could start with foam and upgrade to cork once you feel more confident. Or keep a pair of each. Many people find it helpful to mix and match based on the pose.

I personally use Manduka cork blocks and love their solid, stable feel, especially for standing poses like Warrior 3 or Half Moon. For foam, Gaiam makes a soft, supportive block that’s ideal for restorative yoga.

Affiliate links are included in this post. If you choose to purchase through these links, I may earn a small commission at no additional cost to you. Thanks for supporting the channel!

As your body changes with age, your yoga props should meet you where you are. Foam and cork both have their strengths, and choosing the right block can make your practice more enjoyable, accessible, and safe—especially if you’re over 40.

Have you tried both types? Which do you prefer? Let me know in the comments!

Join me for a live yoga class designed specifically for midlife bodies or grab my free Yoga Kickstart Guide to support your journey toward strength, flexibility, and calm—no matter your age or experience level.

alm no matter your age or experience level.

<br />

Let’s just get straight to it: If you’re wondering, “Will yoga help you lose weight?” the honest answer is… kind of.

Not in the way a bootcamp or spin class might torch calories. Not because it magically melts fat.

But for me, yoga was the catalyst that changed everything. It got me back on track when I’d lost my way, and eventually, yeah, the weight started coming off too.

I’ve always been that person who, when life gets messy and I stop taking care of myself, yoga is what brings me back. Not a bootcamp. Not a diet. Just 20 minutes on the mat to reconnect with myself.

It’s the thing that resets my focus.

Every time I’ve fallen out of my routine, eating like crap, skipping workouts, losing sleep, yoga is what nudges me to come back home to my body. From there, the rest starts to shift too.

Here’s something funny that actually made a big impact: Doing yoga with a full stomach kinda sucks.

Have you ever tried a forward fold after eating a giant lunch? Yeah… not ideal.

Because of that, I started paying more attention to when and what I was eating, just so I’d feel good during class. Smaller meals, more protein and veggies, less heavy junk.

That one small change? It sparked a whole ripple effect.

I started noticing how certain foods made me feel, tired, bloated, wired, energized, and gradually, I made better choices without even realizing it. 

Once yoga was back in my routine, other habits started falling into place:

This wasn’t about going all-in overnight. It was slow. Gentle. Sustainable. And honestly, that’s why it stuck.

I used to approach weight loss like a checklist:

And when I didn’t hit the goal fast enough, I’d quit. But yoga taught me to slow down and look at this as a lifestyle. Not a 30-day plan. Not a punishment. A way of living that makes me feel like me again.

Let’s be real: our bodies don’t bounce back like they used to. Hormones shift. Injuries add up. Time feels scarce.

Yoga has been the one constant that meets me where I’m at. Even when I was recovering from a major leg injury, I could still do gentle restorative yoga. It kept me moving. It kept me hopeful.

And when I felt better, I did more.

Not directly. But indirectly? Hell yes.

It creates the space you need to:

All of those things absolutely support weight loss, and more importantly, long-term health. 

If you’re like, “Okay, I’m in. But where do I start?” I’ve got you:

What kind of yoga should I do?
The one you’ll actually stick with. Seriously. Don’t overthink it. Try a slow flow, restorative, hot yoga, whatever you’re curious about. Try different styles until something clicks.

Can yoga alone help me lose weight?
If you’ve been super sedentary, it’s a great starting point. You’ll likely start sleeping better, making better food choices, and walking more, all of which helps. But if your goal is major fat loss or muscle gain, you’ll want to pair it with strength training eventually.

What foods did you start eating when yoga made you more mindful?
I leaned into plants and protein, think grilled chicken, fish, steamed veggies, berries, sweet potatoes, and avocado. Lighter meals more often instead of one giant lunch that wrecked my evening practice.

How do you stay motivated when results are slow?
I stopped chasing the scale and started tracking real progress.
Like:

If you’re stuck, frustrated, or just plain tired of starting over…

Try 20 minutes on the mat.
It might not burn a ton of calories, but it might change everything else.

And sometimes, that’s what you really need.

Ever feel like your body is exhausted, your mind won’t shut off, and your stress levels are stuck on high?
You’re not alone—and you’re not broken. You’re just overdue for real rest. Not the scrolling-on-your-phone kind, but the actual nervous-system-reset kind.

That’s where Yoga Nidra comes in.

Yoga Nidra, or “yogic sleep,” is a powerful guided meditation that brings you into a state between waking and sleeping. You’re not actually asleep, your body is deeply relaxed, but your mind remains alert. It’s like pressing a giant reset button for your brain and body.

Unlike most forms of yoga, you don’t move during yoga nidra. Instead, you lie down, get cozy, and listen as you’re gently guided through breath awareness, body scanning, visualization, and intention setting.

It’s not about trying harder. It’s about letting go.

Backed by research, Yoga Nidra has been shown to:

You don’t need any experience to begin. Here’s how to get started:

You’re not “doing it wrong” if you drift off or lose track. That’s part of the process.

You might notice:

These are all signs your body is shifting into parasympathetic mode—rest, digest, and restore.

Want to experience it for yourself?

Whether you have 20 minutes before bed or just finished a stressful day, Yoga Nidra helps you come back to yourself—calm, clear, and grounded.

Rest can feel like rebellion in a world that worships hustle and productivity. But rest isn’t a reward, it’s a requirement.

Yoga Nidra doesn’t just help you relax. It helps you remember who you are underneath the noise.

Give yourself permission to rest. Not because you’ve earned it, but because you’re human.

📥 Download my free Yoga Kickstart Guide
🧘‍♀️ Join me for a live class and experience deep rest in community.

If you found this helpful, share it with someone you care about. We could all use a little more rest.

Focusing on small, consistent actions, Heather shares how these can lead to significant physical, mental, and emotional improvements. She discusses concepts from yoga philosophy, such as Saucha (cleanliness) and Pancha Koshas (layers of being), and how they can be integrated into daily routines to create lasting change. Heather also highlights the importance of mindful leadership, breaking free from all-or-nothing thinking, and setting realistic, sustainable goals. Listeners are encouraged to adopt small, intentional habits and rituals that build trust and lead to greater overall well-being.

00:00 Introduction: Overcoming Overwhelm
00:33 The Power of Small Moves
02:52 Yogic Wisdom for Daily Life
07:16 Mindful Leadership Strategies
11:10 Breaking Free from All-or-Nothing Thinking
16:32 Conclusion and Resources

Have you ever felt like you’re constantly starting over?
Like you’re juggling a thousand things and just need a full day to reset your life, but can barely find 10 minutes for yourself?

You’re not alone. And more importantly, you’re not stuck.

What if I told you that the path to feeling energized, focused, and aligned isn’t through massive overhauls or all-or-nothing thinking, but through small, consistent, intentional moves?

This is where real transformation begins. Not in a 30-day blitz or a weekend reset, but in the small things you do daily that anchor you to the version of yourself you’re becoming.

The myth of overnight transformation is everywhere:
“Drop 20 pounds in 30 days.”
“Write your book in one weekend.”
“Reset your entire life in one magical morning.”

Sounds powerful, right? But here’s the truth:

Sustainable success doesn’t come from massive action. It comes from daily consistency.

In both yoga and leadership, this is echoed in ancient wisdom and modern science alike.

In yoga, we embrace the principle of Saucha, purity and cleanliness. But it’s not just about physical hygiene. It’s about clearing away what doesn’t serve us, mentally, emotionally, and energetically—so our energy can flow freely.

Think of your life like a river. When your days are cluttered with to-dos, digital noise, and mental fog, that current gets blocked. You get stuck. Stagnant.

Small acts of Saucha can restore that flow:

These tiny rituals are powerful.

According to yoga philosophy, our first layer of being is the Annamaya Kosha, our physical body. It’s the foundation. If your body isn’t nourished, hydrated, rested, and moved, everything else in your life struggles to function.

And yet, taking care of your body doesn’t have to mean a 90-minute workout or a gourmet meal prep marathon.

It’s:

These are small moves with big results.

You don’t have to manage a team to be a leader.
You are the leader of your own life. Your energy, your mindset, your habits.

This is what I call mindful leadership:

Leading yourself with consistency, clarity, and intention so you can lead others (and your own goals) from a grounded place.

It’s about building trust with yourself. Every time you show up for yourself, even in a small way, you prove to your brain: “I can do hard things. I can follow through.”

That’s how confidence is built. One small move at a time.

If I can’t work out for 30 minutes, I might as well skip it.
If I ate one “off-plan” meal, I’ve blown the whole day.
If I can’t do it all, I won’t do anything.

Sound familiar?

That’s the trap. That’s the mindset that keeps you stuck.

Instead, what if you reframed it as:
“I have 10 minutes. What’s one thing I can do for myself right now?”

That shift alone will unlock the consistency you’ve been chasing.

In yogic philosophy, two more principles guide this approach:

Small steps, consistently. That’s where transformation lives.

Here are three ways to build momentum right now:

These rituals aren’t your backup plan.
They are the plan.

Download my free Yoga Kickstart Guide for simple moves you can do anytime, anywhere:
👉 yogakickstart.sorellawellness.co

Or if you’re part of a team or organization looking to explore mindful leadership through wellness, check out my Corporate Wellness Offerings:
👉 heathermonthie.com/corporatewellness

Remember:
Small moves create big momentum.
Start where you are. Stay consistent. Trust yourself.
You’ve got this.

A: The most effective small moves are the ones you can repeat consistently and that move you even 1% closer to how you want to feel. Start by asking: What drains me? What energizes me? Then choose one small daily action that clears clutter (mental, physical, or emotional) or supports your energy. It might be as simple as drinking water before coffee, putting your phone down during meals, or taking a 10-minute walk. Momentum builds from there.

A: Start by catching the thought: “If I can’t do it all, I won’t do it at all.” Then ask, “What CAN I do today?” Ten minutes of movement is better than none. One clean drawer is better than a messy house. One strong choice creates a ripple. Instead of perfection, aim for presence. Over time, this reframes your identity from “someone who starts and stops” to “someone who shows up consistently.”

A: Life will get in the way. That’s why your habits must be flexible, not fragile. Build tiny, stackable rituals into your day, like stretching while the coffee brews or journaling one win before bed. These habits take less time than scrolling your phone but have a far greater impact. Don’t aim to be perfect. Aim to return to your routine quickly when things get messy.

A: Saucha, one of the yoga niyamas, is about cleanliness, not just of your space, but of your thoughts, energy, and intentions. When your environment is cluttered or your mind is overloaded, energy stagnates. Practicing Saucha helps you clear space, physically and emotionally, so your energy can move freely again. It’s less about scrubbing your counters and more about asking: What needs clearing so I can show up fully today?

A: Mindful leadership begins with self-alignment. It’s not about controlling others. It’s about managing your own energy, reactions, and focus. When you lead yourself with intentional habits, self-trust, and grace, others feel your steadiness. Start with daily breathwork, reflection, or movement. Then extend that presence into your communication, your work, and your relationships. Leading yourself is leadership.

A: Reframe it. You didn’t fail. You paused. One “off” day (or week) doesn’t erase your progress. Your next small move is what matters. Try this: write down one small win you did have (even if it’s just drinking your water or choosing rest). Small wins reset your nervous system, restore momentum, and rebuild belief in yourself. You’re never starting from scratch. You’re starting from experience.

We’re asking a lot from our leaders right now.

They’re navigating relentless change, managing uncertainty, making difficult decisions, and trying to keep their teams engaged in a world that never seems to slow down.

Traditional leadership development programs offer tools, strategies, and skill-building, but I believe we’ve reached a turning point. Today’s leaders don’t just need better frameworks. They need something deeper: the ability to lead from the inside out, with clarity, authenticity, and emotional steadiness.

This is where yoga for leadership offers surprising value.

A study by Dr. Leila Naderi titled Yoga for Leadership really stuck with me. The research found that leaders who practiced yoga four or more times per week reported significantly higher levels of authentic leadership, a leadership style associated with:

Let’s be clear. This isn’t about doing headstands in the boardroom (though no judgment if that’s your thing). It’s about building the kind of inner strength and awareness that modern leadership demands.

Authentic leadership is more than a buzzword. It’s been consistently linked to improved trust, team performance, and employee retention. What stood out to me in the research were four specific dimensions yoga seems to naturally strengthen:

In other words, the kinds of leadership qualities we talk about, but rarely know how to train.

For those new to yoga for leadership, it might sound like a stretching routine. But that’s only part of the picture. What yoga really does is train your nervous system.

Consistent yoga practice has been shown to:

When I say yoga helps leaders stay grounded, I mean that in the most literal, neurological sense.

Organizations invest heavily in leadership development, but we often overlook that sustainable leadership starts with how people feel and function on the inside.

Yoga isn’t just a wellness perk. It’s a tool that can:

And it’s a much more human way to support people than another generic webinar or PowerPoint deck.

If this is new territory for your organization, don’t worry. You don’t need to reinvent your wellness strategy. Here are a few accessible entry points:

The ripple effect is real. When leaders show up with steadiness and self-awareness, the entire team feels it.

If you’re exploring wellness initiatives or leadership development programs that go beyond the surface, I’d love to share how I integrate yoga into leadership training in a way that’s practical, approachable, and backed by research.

Because I believe leadership should feel strong, steady, and human, and yoga helps us get there.

Reference:
Naderi, L. (2019). Yoga for Leadership: Examining the Effects of Frequency of Yoga Practice on Authentic Leadership (Doctoral dissertation, Alliant International University). Link to study

Harnessing Intentional Movement for Energy and Purpose

In this episode of ‘Strong Body, Strong Mind, Balanced Life,’ Heather Monthie introduces the theme for May 2025: ‘Move with Intention.’ Heather discusses the impact of mindless actions on energy levels and emphasizes the importance of purposeful movement. Drawing from yoga philosophy, she explores concepts like brahmacharya (wise use of energy) and Satya (truthfulness). You are encouraged to evaluate their daily activities, let go of non-serving commitments, and create reset rituals to restore energy. Heather also highlights the significance of consistency and intentionality in building a strong, balanced life. Visit Heather’s website at https://www.heathermonthie.com/free/ for a wealth of free resources on yoga, fitness, nutrition, and mindset.

00:00 Welcome to the Podcast
00:21 Monthly Themes and Yoga Principles
00:58 Move with Intention
01:36 Mindless Action vs. Intentional Movement
03:13 Conserving Energy and Avoiding Burnout
05:38 Letting Go and Embracing Truthfulness
11:18 Creating Non-Negotiables and Reset Rituals
12:14 Conclusion and Free Resources

In a world that glorifies the grind, it’s easy to mistake motion for progress. But if you’re constantly in motion, checking boxes, juggling responsibilities, leading others, yet still feel off, exhausted, or like something’s missing… you’re not alone. You’re not broken.

You might just be moving without intention.

This month on Strong Body, Strong Mind, Balanced Life, we’re exploring what it really means to move with purpose, in your body, your mind, your breath, and your leadership. Let’s unpack why random, reactive action is draining your energy and how to reclaim your power through consistent, intentional movement.

You know how to work hard. You’re the kind of woman who leads teams, runs households, builds businesses, and never misses a beat. But discipline without direction? That leads straight to burnout.

We’ve all had those days: ping-ponging between obligations, playing life-sized whack-a-mole, reacting instead of intentionally choosing our next move. That scattered, frantic feeling isn’t a productivity problem; it’s an alignment issue.

In yoga philosophy, the principle of Brahmacharya teaches us the wise use of energy. It’s about knowing when to push and when to pause. When you act without clarity, you deplete yourself. When you move with intention, you restore your strength.

Ask yourself:

“Am I acting from alignment… or am I just reacting?”

Sometimes, you’re not tired because you’re doing too much.

You’re tired because you’re doing too much of what no longer belongs to you.

Let that sink in.

We carry:

That’s where Satya, truthfulness, comes in. Radical honesty about what stays… and what needs to go. You deserve to build a life that fits who you are now and who you’re becoming, not who you used to be.

And it’s not just about quitting jobs or dropping commitments. It’s about releasing expectations, old versions of yourself, and energy leaks that no longer align with your future.

“When you’re rooted in truth, you don’t need to force things.”

That idea is echoed in the yoga sutra Sthira Sukham Asanam, which means:  “Posture should be steady and comfortable.”
But this applies to more than yoga poses. It’s a reminder that true strength comes from the balance of effort and ease in our bodies, decisions, and leadership.

You’re not weak. You’re not lazy. You’re leaking energy.

From shallow breathing to constant reactivity to overloaded calendars, those daily leaks add up fast.

In yoga, we explore the Pranamaya Kosha, or energetic body. It teaches us how we breathe and move, either depletes us or restores us.

What you need isn’t a total overhaul. You need a reset ritual.

Small moments. Big difference.

“Plug the leaks before you pour yourself into the world.”

Want a strong body and a strong mind? Start by leading yourself.

Santosha, or contentment, reminds us we don’t have to operate from panic or scarcity. You don’t need to earn your rest, you need to practice alignment.

That means building structure, boundaries, and consistent follow-through that aligns with your values, not someone else’s timeline.

It doesn’t have to be complicated. Just consistent.

If you’re ready to stop the scatter and start moving with purpose, try this:

And if you need support, head to heathermonthie.com/free , I’ve got a library of resources including:

Strength is built through consistent effort over time.
And every small step you take adds up to a strong life.

You don’t have to do it all at once.
Just one intentional move at a time.