For most of the 20 years that I’ve been a competitive runner, I’ve intentionally disregarded yoga. I assumed that it wouldn’t offer anything meaningful to my workout routine. But as I’ve become older—and, it seems, wiser—I’ve found the exact opposite to be true. Especially when it comes to the benefits I experience from core-strengthening exercises in yoga and what they contribute to my training.

After racing competitively in college, I shifted my focus to intense training for half-marathons, marathons, and other road races. It wasn’t until after I began incorporating core-strengthening exercises from yoga into my gym workouts that I began to feel stronger than ever.

Yoga poses engage the less-obvious core muscles often ignored by runners, hikers, cyclists, mountain bikers, and other outdoor athletes. Those include the transversus abdominis and other , the side abdominal muscles, the spinal stabilizers, and the overlooked pelvic floor muscles.

Although the benefits of incorporating yoga into your training aren’t limited to making the shapes. It’s also how you hold yourself in the shapes. I’ve found that the long holds and slow breathwork emphasized by yoga have enhanced my endurance, my balance, and my ability to be more aware of my body.

When I coach others, I encourage them to take a “training wheels” approach by incorporating a few simple yoga poses into their usual ab or core workout. This ensures that you’re not neglecting whatever static or dynamic core strength training already works for you. Yoga will never supplant your gym workout. But it can supplement it to bring you surprising and tangible results.

7 Best Core-Strengthening Exercises for Athlete Needs

Rely on the following sequence of core-strengthening exercises as a complete core workout or incorporate three or four of them into your existing core exercise routine. Maybe you swap out your usual Forearm Plank for Chaturanga or replace V-ups or toe-touch sit-ups with Boat Pose.

1. Cat-Cow

– is a dynamic exercise that mobilizes the entire spine, which is often overlooked during core-strengthening exercises. It’s basically a slow transition between two poses, and as you sync your movement with your breath, you bring awareness to your ability to isolate your vertebrae. You also train yourself to engage your deep transversus abdominis muscles each time you draw in your belly, which helps stabilize your core.

2. Chaturanga Dandasana (Four-Limbed Staff Pose)

This core exercise is similar to the familiar Plank and Forearm Plank drills. But demands that you draw your pubic bone toward your belly button to maintain your balance on your forearms and your toes, which engages your pelvic floor muscles. This is important as the pelvic muscles are crucial for improving your breathing mechanics and your stability as you run, squat, bike, or practice whatever outdoor adventure you most love.

Also, be sure to squeeze your glutes to relieve strain on your low back and find safe and optimal alignment.

3. Virabhadrasana 3 (Warrior 3)

All Warrior poses in yoga engage your core, but is the best for strengthening your core muscles. The full-body balancing pose requires engaging all of your core muscles in a 360-degree manner to find and maintain your stability. You experience a similar demand on the core in running, hiking, and weightlifting exercises, although it’s easier to cheat on your form since you’re upright rather than steadying yourself on one foot.

4. Paripurna Navasana (Boat Pose)

is a static, isometric hold that requires tons of core control. This yoga core exercise strengthens not just your abs but supporting muscle groups, including your quads, hip flexors, and spinal stabilizers.

It’s important to keep your back and shoulders straight, rather than rounded, because this helps build your core strength and balance while also supporting proper posture. It also practices engaging the lower abs and lower back, which synergistically support your form. To maximize the benefit of this pose, bend your knees if you must rather than allow yourself to slouch.

5. Vasisthasana (Side Plank Pose)

One of the best yoga core-strengthening poses for your tricky-to-isolate obliques (side abdominal muscles) is . It also shifts the load to your shoulders and demands support from your front and back core muscles, which must engage in varying degrees to support your balance.

6. Eka Pada Utkatasana (One-Legged Chair Pose)

This variation of is basically like holding a single-leg squat but by lifting one foot any amountÌę It’s a strong pose for runners, cyclists, and outdoor athletes because it requires engaging your core to keep your trunk upright and body balanced while simultaneously strengthening your quads, glutes, hamstrings, and back. It not only strengthens your muscles but your sense of proprioception, which is an awareness of where your body is in space.

7. Adho Mukha Svanasana (Downward-Facing Dog Pose)

is one of the best yoga poses for any athlete as it stretches the entire posterior chain (hamstrings, glutes, lower back, calves, and Achilles tendons), which is not only essential but feels incredible after biking, running, hiking, rowing, using the elliptical machine, and almost any workout. It also strengthens the shoulders and core, which are often overlooked by those who engage in these endurance sports.

Focus on drawing your belly button toward your spine and squeezing your inner thighs and pelvic floor muscles. This approach engages your core in a complete and balanced manner. Engaging your quads and glutes will increase the intensity of the pose.

Additional Core-Strengthening Exercises for Athletes

If you’re looking to switch up your routine and work in different core-strengthening exercises, consider including , , or cable machine,, and either hanging leg raises or .

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Yoga classes these days are as diverse as the personalities drawn to them. And in recent years, one of the most polarizing topics among teachers and students everywhere is the use of music in yoga. Should classes boast banging soundtracks or should the room be as silent as a temple?

Spoiler: There is no universally right answer. Whether you’re a teacher or a practitioner, you need to search for your “why.” Once you understand that, you can more easily unpack the pros and cons of music in yoga class by balancing collective experience with personal growth.

Should There be Music or No Music in Yoga Class?

Ultimately, whether you practice to silence or let beats set the tone, you want to approach your decision with purpose and recognize both the magic and the challenges that each approach brings.

Yes to Music in Yoga: It Sets the Tone and Energy

There’s no doubt that a well-curated playlist can transform the energy in a room. Music creates a vibe, infusing the space with emotion and guiding practitioners into a shared rhythm. Moving together in sync with music can feel like a collective heartbeat, a unifying pulse that connects everyone in the room and creates an atmosphere where bodies and minds align almost effortlessly.

In dynamic classes, such as vinyasa flow or power yoga, music can fuel the intensity. That uptempo track might encourage students to find strength in their poses or push through challenging sequences.

On the other end of the scale, in more gentle or peace-and-love style classes, music can also unify the participants under the umbrella of a particular emotional state.

Music doesn’t just fill silence—it sets the mood.

No to Music in Yoga: Distractions Disrupt Self-Inquiry

Similar to how music can manipulate the vibe, it can just as easily pull our focus elsewhere. Yoga is ultimately a practice of self-inquiry. It encourages practitioners to observe their thoughts and emotions without judgment or commentary. It’s a place where, to quote Mary Oliver, “to pay attention, this is our endless and proper work.” For some, music becomes yet another external stimulus—a distraction that makes it more difficult to tune inward.

Think about meditation. Most practitioners wouldn’t pop on the radio or TV while sitting in stillness, although it would undoubtedly make the practice easier and more pleasurable. Instead, we seek out a space with as few distractions for the mind and senses as possible.

Asana, or the physical practice of yoga, is an opportunity for mindful observation. Silence can amplify that experience. When you strip away external noise, students might find themselves more attuned to the breath, the physical sensations, and the subtle workings of the mind.

Yes to Music in Yoga: Anchors the Mind

On the flip side, music can serve as a powerful tool for grounding. As we all know, the mind loves to wander, especially in moments of stillness and quiet. For some, silence can feel deafening with its infinite space for spiraling thoughts and emotional discomfort.

In these instances, music can act as a life jacket by helping wandering minds remain relatively present without getting pulled away by the undercurrent. A steady beat, gentle melody, or familiar lyrics can become an anchor—a point of focus that helps practitioners stay engaged with their movement and resistant to ruminations. This is especially true for beginners to yoga. Familiar music can ease the transition into a practice that might otherwise feel intimidating or overwhelming.

No to Music in Yoga: Emotional Interference

The very same qualities that make music so powerful in everyday life can make it challenging in a yoga class. Music evokes memories, emotions, and associations that can send you tumbling into an entirely different time and headspace. Have you ever been flowing through a vinyasa class when the playlist includes a song that unexpectedly dragged you back in time to the first dance at your wedding, a brutal breakup, memories of your late parent, or a hilarious instagram reel?

Yoga asks us to be present—to let go of distractions and cultivate awareness. Silence, while stark, offers a clean slate for the mind. Without the influence of music chosen by a teacher,Ìę students may find it easier to access a state of calm observation, free from emotional interference.

(Teachers, come clean: Have you ever tried to influence someone’s emotions with music? A little tear-inducing in Savasana, perhaps?)

Yes to Music in Yoga: Creating a Welcoming Atmosphere

For many, silence can feel intimidating and unfamiliar, especially in a group setting. A quiet studio might come across as uninviting, particularly for newer students. Music, even just a gentle piano soundscape, softens the edges and creates warmth and approachability.

Music also acts as a buffer against noises from the outside world; emergency vehicle sirens, local bars, the gym floor music or the very audibly enthusiastic front desk team. In doing so, music creates a cocoon of sound and an escape from life off the mat—a safe container where students can focus on their practice without interruption.

No to Music in Yoga: A Place of Fun or Learning?

Sure, adding music to class can make the whole experience more fun, but is fun what we are seeking? Life offers us countless opportunities for entertainment, but few places where we can experience aÌę deeply introspective journey—a sacred space to sit with our thoughts, face discomfort, and invite growth.

The spiritual and philosophical roots of yoga emphasise stillness, awareness, and connection with the self. In asana, we’re using our physical bodies as a vehicle of self-inquiry to then ultimately transcend the physical.

By removing external distractions, we can fully embrace the discomfort and transformation that come with facing ourselves on the mat. Self-development and challenge go hand in hand.

The Answer? It Depends.

There is no universal “right” or “wrong” when it comes to the music question in yoga. The answer is unique and personal to each of us. And that comes back to your intention. You want to make certain you’re asking yourself questions and not just doing what everyone around you is doing.

For teachers, this means considering the kind of experience you want to offer students. Are you cultivating a lighthearted, playful vibe where music can uplift and energize? Or are you prioritizing introspection and needing silence to encourage enhanced self-awareness?

Let yourself be liberated by the fact that you don’t have to be everything to everyone, but also be aware that one decision may be more commercially successful than the other, meaning you’re probably going to draw more students if you bring the tunes. But if you base your decisions solely on chasing money or fame, you’ll lose your integrity.

For practitioners, it’s about noticing what resonates with you. Do you feel more grounded with music as your anchor or does silence provide the clarity you need? Are you choosing one simply because it’s the route of least resistance? Even if so, that could be perfectly fine if simply showing up to your yoga mat requires lots of will power.

In case you’re curious, I prefer to soften the edges of an intimidatingly quiet space to make it welcoming for as many people as possible. I rely on chilled-out, low-volume piano melodies with songs almost blending into the next when I teach public classes. But I don’t want music to interfere with the practice. No one would recognize these tunes. When I lead a teacher training, I typically teach in silence.

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Growing up in South Florida, a mere 30 minutes from the Everglades, the creatures that go bump in the night never really scared me, especially when it came to snakes. When I discovered snake yoga was offered an hour away from my current home in West Los Angeles, California, I was intrigued. I’ve been practicing yoga for four years and have enjoyed my fair share of vinyasas and sun salutations, but synthesizing my practice with snakes would take it to an entirely different level.

On a cloudy December day, I embarked on an hour-long trek on the 405 to . Studio owner Tess Cao opened the door to a private entrance, and I was greeted by by macrame wall art and the tangy smell of incense.

Tess and her husband, Huy Cao, opened LXR studios in 2019, but it wasn’t until the pandemic that the idea of snake yoga was born. Some people picked up baking bread or running during isolation, but Tess decided to pick up a ball python. She bought her first snake, Howlite, and integrated it into her daily yoga practice.

In June 2024, the Caos launched snake yoga. Today, LXR offers two every week for $160 per class. As it is a private practice, only one to three people are allowed in the class.

I sat on a bench in the welcome area as Tess introduced me to one of her beloved pythons. She demonstrated how to correctly handle one: gently supporting it behind the head, ensuring to keep the belly down, and not touching the snake’s face or neck. I took a turn holding the snake in my arms while sitting on the bench and getting a feel for the support and weight of the animal before meeting the one I’d holdÌęduring practice.

Next, I selected a bowl from a row lined up on a table. Each contained a different crystal hidden beneath it that represented which snake I would be paired with. I picked the Larvikite crystal, which was the size of my thumbnail and had a silver-blue shimmer; it representsÌęgrounding, tranquility, and transformation.

After the meet-and-greet and selection process, I headed to the practice room. As I rolled out my mat, I took in my surroundings of the studio’s backdrop. There were pythonÌęcages all stacked on top of each other that formed a wall of snakes. I settled into the jungle-like space, and it was time to begin.

Practice started like any other: cats and cows and deep inhales and exhales. But when it was time for the first Mountain Pose, Tess gently placed Larvikite intoÌęmy palms. I looked in front of me at the four-foot long, six-pound, bone-white snake as it settled into my hands, grounding itself in the space between my thumb and index finger. It wrapped around both of my arms and slithered up to my chest before descending back down to my hips.

Fear bubbled up in my chest, and my diaphragmatic breathwork turned into nervous tension. From there, my classmates and I moved into Tree Pose, using our snakes as extensions of our branches.

At this point, I was sweating—my forehead was soaked, and I was breathing deeply with anxiety and apprehension. I’m used to practicing in a room heated to 112 degrees Fahrenheit, and this class was closer to 75 degrees. But adding a six-pound weight in the form of a snake mimicked my usual Yoga Sculpt classes. While meditating in a pose, my limbs began to shake from the weighted resistance.

Breathwork, the act of breathing in and out in conjunction with various poses and movements, is a key component of yoga practice. The added python made it difficult for me to breathe, causing me to break into a sweat. I found it hard to focus on my breath while I felt the spine of a snake crawling over my shoulders. Larvikite and I were only one-third of the way through the class and I already felt exhausted. But as I got used to the snake, it became easier to keep up my concentration.

After Tree Pose, I transitioned to a Warrior Pose. I have never felt more like a warrior than with my legs spread wide, in a fighting stance, with a serpent wrapped around my neck. At the precise peak of our Warrior Two, Tess recounted the ancient royals and pharaohs of 50 B.C. who would wear snakes as accessories to display their power and status. At this moment, Larvikite was no longer a focus in my practice but had become a part of it.

Next, came Camel Pose. While I placed my hands on my lower back, opening up my chest to the ceiling, Larvikite explored my posterior. I felt the push of her muscles contracting as she slithered down my spine, giving me a slight massage. Because pythons are cold-blooded and use their environment to regulate their temperature, Larkavite was attracted to my body heat. I felt her forked tongue flick out to take in her surroundings as she slithered from my back to between my arms.

The practice was closing and our cool-down to Supine started. I went to touch my toes and Larvikite stretched with me, both of us grounding ourselves from the practice. We went into a Runner’s Lunge, and I felt at peace focusing on the deep stretch while Larvikite wrapped around my neck. We then transitioned into our final Savasana, Larvikite gave a final slither across my body before Tess came to collect her. By the end of our practice, I missed having a friend attached to me by the hip, arm, or shoulder.

Since I’ve taken the class, I’ve successfully boasted about the experience to every person who will listen. Initially, I expected the practice to be just another trendy yoga class that substituteÌęgoats with snakes, but Larvikite helped me find new depths to my breathwork and concentration. I won’t be adopting a ball python anytime soon, but I’d practice yoga every week with a snake if I could. For now, though, I’ll keep working on my cobra pose.

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Traveling itself is believed to help boost longevity, but what if your next getaway had even more long-term benefits?

Picture a reboot that’s good for you. We’re not talking about rigid health camps—we all deserve to enjoy our hard-earned vacations, after all—but rather, trips to beautiful places where mindfulness, wellness, community, and longevity are top priorities.

Wellness travel is booming. Between 2020 and 2022, wellness trips grew by 30 percent annually, according to research by the Global Wellness Institute, which also reported that in 2022, 819.4 billion wellness trips were taken in the U.S. and internationally, making up about 7.8 percent of all tourism.

Clearly, these types of vacations are resonating, with good reason. These are my 10 favorite wellness trips in North America.

1. Soak in Natural Hot Springs

Ojo Caliente in New Mexico

Soaking in natural hot springs makes for easy relaxation and rejuvenation. Mineral baths have been shown to reduce stress, lessen joint pain, improve circulation, and naturally detoxify. At , a spa resort in northern New Mexico, you can soak in any of nine communal pools (with minerals like lithia and iron), which include a mud bath and a silent pool, or book a private tub. Access to the steam room and sauna come with your stay, and you can add on yoga classes or spa treatments like sound healing or anti-inflammatory massage.

Dating back to 1868 and located amid desert cliffs near the banks of the cottonwood-lined Rio Ojo Caliente, the place is one of the country’s oldest health resorts, and open for both overnight and day use. Lodging options include adobe suites with hammocks on the patios or restored vintage trailers. (Day passes for the pools start at $45; rooms from $239 a night.)

Ìę2. Check Into a Wellness Resort

YO1 in Monticello, New York

You’ll get personalized treatments and a custom therapeutic plan when you book at , an Ayurvedic longevity resort that opened in the Catskills in 2018 with a focus on Eastern medicine and holistic therapies. This place is for dedicated self-care travelers looking for a total reboot, a concentrated wellness plan, or programs designed to treat specific issues like stress, depression, diabetes, infertility, or insomnia. Visit for the day or stay for a week.

Not sure where to start? Try the three-night wellness program, which includes individual consultations, mud baths, and acupuncture. You’ll stay at a 131-room lodge overlooking Baileys Lake on a 1,300-acre property in pine forests and surrounded by hiking and biking trails—all just two hours from New York City. Access to an infrared sauna, hot tub, group meditation, a reflexology walkway, fitness room, and Olympic-sized swimming pool are included. (Day pass, which includes meals and all-day programming, for $500; overnight accommodations start at $185.)

3. Stay In a Communal șÚÁÏłÔčÏÍű Lodge

Campfire Ranch Little Sugar in Bella Vista, Arkansas

If community is what you’re after, consider , a new adventure lodge opening in or around May 2025 with out-the-door access to 40 miles of world-class mountain-bike trails surrounding Bentonville, Arkansas, with singletrack loops over rolling hills and through stands of redbud, dogwood, and mulberry trees. The eight-room lodge comes with access to a communal fire pit, outdoor cooking space, gear storage, bike-wash stations, and breakfast service. Campfire Ranch’s adventure concierge can help plan your outings and connect you with local bike rentals and guides. Rent a single room or, if you’re with a group, book out the whole place. (Rates from $250.)

4. Run In Another Country

Aire Libre in Mexico City

, cofounded by Mauricio Díaz, a world-class ultrarunner from Mexico, specializes in transformational running and hiking retreats all over the world, from Costa Rica to Japan. These retreats focus on the intersection of movement, mindfulness, culture, and sustainability, enabling participants to connect with themselves and the landscapes and cultures they’re exploring.

The company’s ($1,800, including meals, lodging, and guiding) is a four-day running adventure where you’ll jog through Mexico City along the gravel trails of Viveros de Coyoacán park and the plazas of the National Autonomous University of Mexico campus. You’ll also leave the city to run trails across the volcanic landscape of the Continental Divide, then experience a guided indigenous temazcal ceremony in a sweat lodge. By night, enjoy communal meals and lodging in boutique hotels.

Ìę5. Spend Four Days Doing Yoga

Esalen in Big Sur, California

Even if you’re not a dedicated yogi or a holistic-retreat kind of person, you’ll love being on the jagged cliffs of Big Sur at , a nonprofit retreat center and educational institute with a heavy yoga focus. You can do a self-guided exploration (read: stay on your own with limited formal instruction) or sign up for the center’s two- or four-night workshops on topics like hypnotherapy, storytelling, or astrology. This is the kind of place where your cell phone doesn’t work, so you might as well stash it away and focus on movement, nature, and real-life connection.

When you’re not learning about your conscious intentions, you can hike the trails within Julia Pfeiffer Burns State Park amid 300-foot redwood trees, oak, and chaparral, and see an 80-foot waterfall plummet into the sea. You can also wander the beaches of Big Sur, or bathe in Esalen’s famously clothing-optional hot springs above the roiling Pacific Ocean. Accommodations range from bunks in communal rooms to private yurts overlooking the Pacific. (Rates from around $950 for multi-day workshops, including lodging, meals, and programming. Scholarships available.)

6. Sit in a Sweat Lodge Under a Full Moon

The Horse Shoe Farm in Hendersonville, North Carolina

You could come to the to stay in a well-appointed cottage and eat farm-to-table meals with ingredients sourced on site. Or you could make a trip here into a more broad-based wellness excursion. Just under 40 minutes from Asheville and situated between the verdant Blue Ridge Mountains and the Great Smoky Mountains with a view of Mount Pisgah, this health sanctuary has five energy vortexes (places believed to be centers of energy currents with spiritual effects), holistic spa treatments, an outdoor labyrinth for walking meditation, and a meditation tower.

The resort recently partnered with, a Cherokee wisdom keeper and ceremonialist from the Qualla Indian Boundary in the Great Smoky Mountains, to build a sweat lodge on the 85-acre property, where he hosts ceremonies on each full and new moon. Overnight accommodations include one-room lofts or three-bedroom homes, depending on your group size. (Rates from $399.)

Ìę7. Go Forest Bathing

Southall Farm and Inn in Franklin, Tennessee

Not all spas are created equal. ’s spa goes above and beyond, incorporating botanical ingredients and mindfulness in sessions like energy healing and detoxifying treatments to develop a deeper connection to self and nature. This working farm on a 425-acre plot in Tennessee has a 62-room lodge plus 16 private cottages that opened for guests in 2022. You can add treatments like sound-bath meditation, forest bathing, or a wellness consultation, depending on what you’re looking for. More than seven miles of hiking and biking trails surround the farm, and there’s canoeing and fishing on the private Lake at Southall. Or take guided tours of the orchard and apiaries that are home to some 8 million bees. (Rates from $695.)

8. Build Something With Your Hands

Yestermorrow in Waitsfield, Vermont

This place isn’t a spa resort in the standard sense, but for people who find learning new skills and using their hands to build things are perfect ways to unlock a deep sense of fulfillment. is a green design-and-build school in Vermont’s Mad River Valley, with a small campus offering day classes and overnight lodging in the Green Mountain National Forest with its lakes and mountain hikes. You can take courses on building a coffee table, sustainable treehouse design, harvesting your own lumber, or basic carpentry. Classes last from two days to two weeks (with certification programs that go longer). Healthy-meal plans plus lodging—dorms, cabins, or camping—can be added to your tuition. (Lodging from $10 to $55 a night; courses from $260, scholarships and sliding-scale tuition available.)

9. Surround Yourself with the Ocean

Pebble Cove Farm in Orcas Island, Washington

Getting to is the first step: You’ll need to take a ferry to reach Orcas Island, part of the dreamy San Juan Islands in upper Puget Sound, 100 miles north of Seattle. Once you’re here, you’ll settle into a cozy cottage overlooking a quiet bay at this farm and animal sanctuary that hosts guests and offers wellness retreats. The inn rents out kayaks and paddleboards and has a garden and apple orchard you’re welcome to wander through. Rescued farm animals like horses, chickens, pigs, and goats, adopted from elsewhere, reside here. The garden and farm animals are closed off from November through April, but the cottages are open year-round. (Rates from $300.)

10. Ski With New Friends

The Ski Retreat in Palisades Tahoe, California; Sun Valley, Idaho; Breckenridge, Colorado

You want to spend a weekend playing outside in snow-covered mountains, but not to deal with figuring out logistics or finding a group of friends to go with. We get that. Enter , a women’s getaway in places like Lake Tahoe, Sun Valley, or Breckenridge for groups of six to 12. These trips, numbering five this winter, are about connection, friendship, relaxation, and play—without having to plan a thing. Your three-night retreat includes lodging at a slopeside cabin, morning yoga, gear demos, chef-prepared group dinners, fireside chats, art classes, and ski and snowboard adventures for a wide range of abilities. (Rates from $550 for local residents not including lodging; from $1,190, including lodging.)

Megan Michelson, an șÚÁÏłÔčÏÍű contributing editor, lives in northern California. She’s hoping her occasional habits of drinking tea, practicing yoga, and sleeping 10 hours a night will lead to a long and healthy life. She recently wrote for us about buying a 1 Euro (yes, as in one dollar) home in Italy; how to travel to ski, hike, and bike in Jackson, Wyoming, on the cheap (hard to believe, but she knows of great deals); and why she and her family traded traditional Thanksgiving options for Campsgiving. Her list of great outdoor festivals extends into May 2025.

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There’s been a lot of buzz about physical strength training in recent years, but what about your mental strength?

Building strength is a feat that encompasses both body and mind. Learning to navigate cognitive challenges means you increase your capacity to do all manner of difficult things, from navigating anxiety to staying in . It’s all connected.

“Understanding self-discipline, perseverance, and strategies for living according to your values are all hallmarks of mental strength,” says , psychotherapist and author of . “It’s about being able to manage your behavior.”

The Benefits of Mental Strength

This fortitude touches all aspects of your inner landscape, from logic to motivation to the way you feel your feelings.

“Mental strength involves knowing how to control your feelings,” explains Morin. That means understanding when to embrace them, when to shift them, and what you can learn from them.”ÌęThis training is about reframing the way you process and respond to thoughts and feelings, creating a reaction pattern that’s more useful for you, adds Morin.

Another benefit of increased mental strength is more focus. “There is an emotional piece of mental strength that requires wisdom and emotional intelligence, then there is the focus piece,” says yoga teacher . She adds that each arena definitely requires some practice.

“More focus is not only good for getting things done, but it allows you to have control over the spotlight of your attention,” says Arrington. “In this digital world where we are constantly distracted, our attention can be hijacked every few seconds. Mental strength means not letting these outside forces determine your behaviors for the day.”

Morin adds that gaining stamina within your inner world can help you perform your best, improve your relationships, bolster your psychological health, and find confidence in your ability to manage life’s ups and down.

7 Mental Strength Exercises to Build Your Stamina

From mindfulness practices to getting uncomfortable on purpose, these exercises can make your mind a stronger space.

1. Name Your Feelings

Kicking off your mental strength training can be as simple as defining your feelings. “Practice naming your emotions a few times a day and you’ll find that your emotional vocabulary increases and you’ll get better at understanding how you feel,” says Morin. “When you can say, ‘I feel anxious’ or ‘I feel sad right now,’ you shift the way your brain is processing the emotion. You raise your logic, reduce the emotion, and help your brain make sense of what is going on.”

2. Use the 10-Minute Rule

Whether your goals are multi-level or simple, starting small with whatever challenge you assign yourself sets you (and your mind) up for success. “Tell yourself that you only need to do the task for 10 minutes,” says Morin. “At the end of the 10-minute mark, give yourself permission to quit. You’ll likely find that you want to keep going.”

3. Practice Gratitude

The upsides of are —and for good reason.

“Gratitude empowers you to focus on the positive and reduces the energy you spend dwelling on the negative,” says Morin. Maintaining a regular gratitude practice—whether journaling or the moment or noticing of joy throughout your day—can help train your brain to look for the good.

4. Try Mantra Meditation

Learning to still your mind and quiet your incessant internal chatter is a lifelong pursuit, one aided greatly by meditating with a mantra. Start by adopting a simple mantra such as , , or to give your mind something to play with whilst you let your thoughts come and go with ease.

“When we learn to observe and learn from our thoughts rather than getting pulled in all directions by them, we can feel a weight lifted,” says Arrington.

5. Breathe With a Metronome

For an accessible breathing exercise that focuses the mind, Arrington recommends focusing on the timing of your inhalations and exhalations.

Start by sitting near a ticking clock or downloading a metronome app. “Set your timer for 10 minutes and close your eyes,” says Arrington. “Count your inhale and whatever number that is, slow down your exhale to double that number. If you inhale for five seconds, you will exhale for 10 seconds.” This practice slows your heart rate (and your nervous system) while compelling you to pay attention to a very specific (and calming) task.

6. Lean Into Discomfort

Seemingly uncomfortable actions—including balancing in or taking a —can double as tools to increase your sense of security.

“Do something that sends signals to your brain that say, ‘Make it stop! I’m uncomfortable!’ while simultaneously doubling the length of your exhale, says Arrington. The former activates your fear response while the latter sends signals to your brain that say, “I’m safe. Everything is fine.” This creates a new neural connection that makes it okay for you to be uncomfortable,” she explains.

7. Get Vulnerable

You (hopefully) know by now that your vulnerability is a strength, not a weakness. Morin notes that asking for help and allowing yourself to quit when appropriate are practices that denote courage and promote toughness.

“It’s mentally tough to have the strength to actually feel that pain of someone hurting you, tend to it, learn from it, and take action,” agrees Arrington. “This may mean putting up some boundaries or ending a relationship.” It may also mean opening yourself to having difficult but essential conversations and experiencing the possibility of pain. Letting yourself remain soft is among the strongest things you can do.

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I used to have a recurring dream in which I’m sitting on my mat awaiting instructions from a panel of my yoga teachers. I’m at an Iyengar yoga assessment, for which I’m completely unprepared. And I am terrified. After what seems like an eternity, they tell me my task: I’m to carve a Thanksgiving turkey right there on my mat using the props in front of me—a plastic fork and knife.

It’s possible that I had some anxiety about cooking holiday dinner.

From My Fondest Memory to the Fear of Failure

I can still smell my mother’s kitchen on Thanksgiving morning. The fragrance of her homemade pies mixed with the aroma of the turkey roasting in the oven created an air of anticipation that could be felt throughout the house. My sister and I would watch the Thanksgiving Day parade on TV in our pajamas and would periodically be called into the kitchen to help my mother stir a pot or lick a bowl. The whole day was spent waiting for the moment we were called to the table. By the time dinner was ready, we were practically giddy as we loaded our plates with my mother’s delicious food in the most anticipated meal of the year.

Now that the torch of cooking the family’s holiday dinner has passed to me, my anticipation has morphed into recurring anxiety about living up to my memory of all those Thanksgivings past. One year, the turkey wasn’t fully cooked, the side dishes were cold, and I sat at the table feeling totally defeated. The pressure to replicate the magic of my childhood memories combined with the fear of failing turns out to be the perfect recipe for a really bad time.

Whether in the kitchen or on the yoga mat, fear is like a big bucket of ice dumped on the spark of adventure. Fear leaves us either too much in our own heads to access our inherent creativity and intuition—or so paralyzed that we convince ourselves we’re not even capable of trying. Fear seduces us into a place of complacency, inviting us to avoid what scares us in favor of dwelling in the comfort of our familiar beliefs. Fear prevents us from making mistakes and gaining the kind of wisdom that only comes from taking risks.

How Yoga Transformed My Holiday Stress

Patanjali’s classic text, the , offers several tools to help manage fear. Foremost among them are the principles of practice and . Practice, as outlined in Sutra 1.14, includes three aspects: We must practice for a long time, without break, and in all earnestness. This last one means we have to believe what we’re practicing is actually possible.

Sutras 1.15 and 1.16 describe detachment, which essentially means that our identities are not dependent on our successes or failures. This knowledge leads to freedom and a very real connection to the .

Practicing—continuously showing up in the face of real or potential failure—is trusting that the process is the goal. Ultimately, it’s the intention behind my cooking, the effort I’ve devoted to the meal, and the heart I’ve poured into each dish that will make the meal a success.

Even a botched attempt at cooking Thanksgiving dinner is an opportunity to practice detachment. One year, my apple pie fell apart and I had no backup plan and a table full of guests awaiting dessert. I had to let go of my original plan and quickly adapt to the new situation. So I decided to scoop out the apple filling and spoon it over some vanilla ice cream. No one knew the difference; in fact, it was a huge hit!

It’s often when things have fallen apart that I’ve realized just how much I limited myself with my own expectations. ÌęIt’s often in those moments that you get to know your own resilience and experience a true connection to the moment. Opening myself up to life often results in something greater than I could have imagined. And some of my best memories are of times when nothing went according to plan—when I was forced to surrender.

How to Make Thanksgiving Less Stressful

Once I remembered that the truth of who I am does not depend on my producing a flawless meal, I felt more at ease. Now I know how to overcome holiday stress because I’ve realized the ways that being in the kitchen cooking dinner is a lot like showing up on the yoga mat.

1. Connect With Your Inner State

Bring your yoga practice into the kitchen by tuning into how you feel as you create your Thanksgiving menu. Anxiety, doubt, and fear can all be felt in the body and are signs that you need to reevaluate your approach. Focus your attention on the process of executing what you can manage to the best of your abilities.

Taking risks in the kitchen is about listening to the motivations that drive your efforts. If I’m considering a challenging recipe, such as an apple pie with pastry made from scratch, and I can feel myself getting excited about the process, I go for it. I know that no matter how it turns out, it will have been worth it because it was my commitment to the adventure, not the result, that inspired me to be daring in the first place.

If, on the other hand, I stare at the recipe with a sense of dread or expectation, or if I’m hoping that the finished product will prove something to myself or to others, then I know that no matter how it turns out, I will not enjoy the fruits of my efforts.

2. Focus on the Journey—Not the Outcome

When you can’t do a challenging pose in yoga, the practice is to focus on and appreciate what you can do. Flailing toward an end result will get you nowhere. And if you somehow arrive at the “end goal” by doing so, you will have missed the point because you weren’t connected to yourself in the process.

It matters how you feel during a yoga practice—not what you look like. Cooking is the same: A dish’s value lies in how it was created.

3. You’re Allowed to Change Your Mind

Let go of your expectation that you need to whip up elaborate food just because it’s Thanksgiving. Really. This mindset can free you from the pitfalls of self-inflicted suffering.

It’s perfectly okay to opt out of a challenging recipe if it doesn’t feel right. I’ve learned over the years to ease up on myself by swapping out difficult, time-consuming recipes for simple, foolproof ones, such as incredible, crispy roasted brussel sprouts with maple syrup and balsamic vinegar. (They take about five minutes to prepare before I pop them in the oven.)

4. Follow Your Intuition

Cooking, like yoga, is about connecting to yourself in the moment. Pose cues such as “stand equally on all four corners of your feet” are useful only when you can feel them in your own body. Similarly, a recipe is only a guideline. Great cooking happens when you listen to your gut, trust your instincts, and make the recipe your own. Follow the instructions as a starting point, but allow yourself to experiment, play, and have fun.

I’m not nervous anymore because now I know how to make Thanksgiving less stressful. No matter how the meal turns out, the people who matter most in my life will celebrate the love and effort I put into our shared experience. What I’ll remember most is the attitude I chose to bring to the kitchen and the wisdom I’ll gain from letting go.

This article has been updated. Originally published October 2, 2013.

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Most winter yoga retreats chase the sun. But what if you decided to revel in the cold rather than evade it? There’s something profoundly therapeutic about snow-covered lakes and icy wildernesses, whether you want to venture into winter’s more introspective side or explore your more adventuresome side. The following getaways—whether domestic or international, rustic or glamorous—entice you to do exactly that.

8 Winter Yoga Retreats

1. , Alaska
2. , Norway
3. , Canada
4. , Utah
5. , Wyoming
6. , Chile
7. , France
8. , Colorado

Tordrillo Mountain Lodge

Tordrillo Mountains, Alaska

Nothing says winter adventure quite like taking advantage of a comprising one million acres of rugged Alaskan backcountry. Accessible only by sea plane, the off-the-grid destination co-founded by Olympic downhill skiing legend Tommy Moe features expert guides and pilots on deck.

Back at the , which is within sight of Denali, you can cold plunge in Judd Lake or linger in the lakeside hot tub beneath a starlit sky in between yoga classes where you stretch out your aches. Depending on your definition of wilderness luxe, you can opt for a private cabin or a lodge suite. Did we mention it’s only a 40-minute flight from Anchorage?

Norway Wellness Retreat

Manshausen, Norway

Imagine staying in a sea cabin set above wintry ocean waters with the Northern Lights dancing beyond the floor-to-ceiling glass walls. This bespoke Scandinavian adventure from Norwegian wellness brand and travel outfitter is the first in a series of wellness retreats that immerse travelers in the local culture. The debut retreat, which takes place in late February 2025 on the secluded Nordic island of Manshausen, delivers twice-a-day yoga practices led by . The rest of the time, you can opt to kayak through local fjords, hike to a Norse cave, stare into a fire, or linger over local, seasonal meals, depending on your preferred definition of (Norway’s answer to hygge).

Fairmont Chateau Lake Louise, Canada

Lake Louise, Alberta, Canada

Located in Banff National Park amid the Canadian Rocky Mountains, the iconic Fairmont Chateau Lake Louise is designed in a style reminiscent of the grand European resorts. A seat on a ski lift is a 10-minute drive away (beginners are welcome) although there’s also ice skating, sleigh rides among snow-draped trees, guided forest meditations, sound baths, and yoga in studios with floor-to-ceiling windows framing the scene outside to tempt you. When it’s not covered by snow, the namesake lake is a startling turquoise hue due to mineral-rich runoff from Victoria Glacier. The Chateau offers bottle refill stations with purified water from the lake and engages in negative environmental impact practices as part of its lease with Parks Canada.

The Lodge at Blue Sky

Park City, Utah

Located just 35 minutes from the Salt Lake City Airport, the mountain resort comprises 3,500 acres of Utah’s stunning Wasatch Range. Named Travel + Leisure’s number-one destination in Utah, The Lodge at Blue Sky delivers rustic elegance, open spaces, and expansive views of snow-dusted mountains and serene valleys.

Outdoor adventures let you commune with nature any way you like, whether horseback riding, snowmobiling, skiing, winter fishing, nordic skiing, even taking yoga in a yurt mid-snowshoe outing. There’s also the property’s Edge Spa, an aptly named cliffside facility perched on a precipice overlooking Alexander Creek. Locally inspired treatments and utilizes bloom-to-bottle ingredients sourced directly from the resort’s grounds or wild-harvested nearby. Its extensive schedule includes indoor and outdoor yoga classes, guided meditation, breathwork classes, and sessions at the Edge Sanctuary, dedicated to energetic and vibrational healing sessions.

Amangani, Wyoming

Jackson Hole, Wyoming

Framed by panoramic views of the Snake River Valley, Amangani captures the spirit of the Old Wyoming West with its sandstone architecture and untamed winter adventures, including an array of skiing and snowboarding options, fat tire biking, dog sledding, snowmobiling, and guided snowshoe wildlife expeditions. There’s also ice skating and sleigh riding to round out the options.

From a more restorative perspective, the resort’s Wellness Centre offers the anticipated amenities including includes four redwood-paneled treatment rooms and eucalyptus steam rooms as well as a heated outdoor pool with views of the surrounding mountains. It’s truly a choose-your-own-adventure approach to finding your peace.

Valle Nevado, Chile

Andes Mountains, near Santiago, Chile

Located in Chile’s Andes Mountains, Valle Nevado averages 230 inches of snow during the Southern Hemisphere’s winter and delivers world-class slopes. Located an hour and a half from Santiago, the resort delivers a spa, yoga and stretching classes both before and after hitting the slopes, and a heated outdoor pool with an enviable view.

There are three properties that comprise Valle Nevado: Hotel Valle Nevado boasts ski-in/ski-out access directly from the lobby, Hotel Puerta Del Sol offers family-friendly accommodations and entertainment, and Hotel Tres Puntas offers friend-friendly lodging where you can bunk with up to three of your friends.

Six Senses Courchevel

Courchevel 1850, French Alps

Experience the single , with ample uncrowded expert runs and terrain that accommodates every skill level for skiers and snowboarders alike at Six Senses Courchevel.ÌęOff the mountain and its renowned powder, Six Senses helps you relax via the unexpected, including an to create sensory-minded elixirs, a Kneipp foot bath therapy, and an outdoor hot tub. You can also receive a personalized yoga and pranayama (breathwork) program tailored to your personal schedule. The property also draws on to help ensure guests experience proper sleep and has rigorous in place. Plus, it being France, you can trust that there will be no need to complain about the food.

Ìę

Beyul Retreat

Meredith, Colorado

Tucked away on 23 acres of pristine wilderness, this backcountry lodge an hour from Aspen is a common destination for yoga retreats and invites guests to explore quiet, snowy landscapes through led excursions on snowshoe and cross-country ski and snowmobile. Recovery here can also include contrasts, such as alternating sessions of hot and cold therapy sessions, wood-fired saunas and invigorating cold plunges.

Beyond everyday yoga and physical rejuvenation, guests can engage in transformative cacao ceremonies, tap into creativity through art classes, and explore dream-focused workshops.With Wi-Fi-free cabins, the lodge offers a proper digital detox, giving guests a much-needed break from the demands of modern life.

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If you’ve ever been sore after a yoga class or felt your muscles aching while holding Warrior 2, you’re familiar with the strengthening benefits of yoga. Although many of us associate yoga with primarily increasing flexibility and calming one’s chaotic thoughts, yoga does build muscle. But how effective is it? Does yoga count as strength training?

Does Yoga Count as Strength Training?

The short answer is, it depends.

According to the , adults should accumulate a minimum of 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week plus at least two total-body strength training workouts per week. Strength training increases muscular strength and muscular endurance, which are two of the five components of health-related fitness.

Strength training, also known as resistance training, involves exercises that load your muscles. This not only builds muscle but and helps stabilize joints to prevent injuries. Lifting weights or using resistance bands are two common options for strength training.

But they’re not necessarily the only options. Bodyweight training, in which you use your own weight as resistance, is another type of strength training. Some styles of yoga can be considered bodyweight training and can be ideal for anyone who either doesn’t have access to a gym or doesn’t care for or have time for traditional strength training exercises.

That said, there are two factors that largely influence the response to does yoga count as strength training.

1. Type of Yoga

Yoga is an extremely diverse practice with many different styles and ways to practice. Certain types of yoga and poses can strengthen muscles and potentially even build muscle.

2. Your Fitness Level

The other factor that plays a significant role in whether yoga functions as strengthening is your fitness level. Ultimately, it is more difficult to build muscle with yoga than it is with traditional resistance training using external implements such as dumbbells, barbells, kettlebells, resistance bands, etc.

In order to build muscle, you need to overload your muscles’ current capacity enough to induce some amount of damage to your muscle fibers. This microscopic damage triggers a process known as muscle protein synthesis, which repairs and rebuilds muscle and helps make your muscles stronger over time.

While it is possible to strengthen your muscles and potentially build muscle exclusively through bodyweight exercises, most people reach a plateau of body strength where some external resistance is necessary to continue strengthening and increasing muscle mass. In general, practicing yoga is not as effective as lifting weights.

However, anything that challenges you is strengthening your muscles. For example, chair yoga can be an efficient strength-training workout. Don’t compare yourself to others and meet your body where you’re at. Also, never push your body beyond your current fitness level or to the point of pain or extreme discomfort.

What Are the Best Types of Yoga for Strength Training?

Beginners often assume that classes for more experienced practitioners are inherently more difficult and better for strengthening than . This isn’t necessarily true. These classes are often faster-paced and focus more on transitions between poses and less instruction from the teacher. This can increase the risk of injury for those who are still mastering the foundations and learning basic yoga poses. It can also shift the emphasis to the space in between the poses rather than the strengthening practice of holding the poses for a length of time.

It’s the style of yoga that plays a more important role in whether or not you will be strengthening your muscles or focusing on other aspects of fitness and health in your yoga class.

Some of the best types of yoga for muscle strength include:

• Vinyasa yoga
• Power yoga
• Ashtanga yoga
• Iyengar yoga

Aside from the style of yoga you practice, there are other ways you can ensure you’re building muscle with yoga and/or have yoga “count” as strength training:

• Do a minimum of two per week in which you work all the major muscles of your body. This means your yoga routine should include yoga poses that strengthen:Lower-body muscles: (, hip adductors, hip abductors, hip rotators, and ankle stabilizers)Upper-body muscles (traps, rhomboids, lats, pecs, deltoids, biceps, triceps, and grip muscles)Core (diaphragm, abs, obliques, pelvic floor, and )
• Choose poses that require your legs, arms, or core to hold the position or support your body, such as the Warrior poses, or Revolved Lunge, , , and
• Hold each pose for at least 30 seconds and practice three sets of your strengthening poses. Alternatively, complete numerous reps in a sequence of several strengthening poses performed back to back. For example, perform 15 cycles of continuous flow between and .
• Finally, . That allows you to take advantage of the numerous benefits of yoga as well as more traditional resistance training exercises. Or, if you prefer to keep your yoga practice separate, supplement it with a gym workout or at-home strength training.

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“What’s the best yoga mat?” It’s a question we hear all the time. Our answer is always, “It depends.” More specifically, it depends on how you practice, what you practice, and whether you practice in a way that prioritizes cushiness, grippiness, portability, affordability, sustainability, or any of many other qualities.

We asked 18 yoga teachers and students of varying experience levels to ditch their usual mats for more than a month of sweating, balancing, kneeling, and sitting cross-legged. We unrolled the contenders for best yoga mats at studios, stretched on them at home, tossed them in our car trunks, lugged them along city sidewalks, and (sometimes) scrubbed them down afterward. Then we did it again and again and again.

The following yoga mats are the ones we consider standouts for various reasons. Below, we’ve highlighted what our testers appreciated most about each to help you match one with your practice.

Be sure to also check out as well as the , , and.

At a Glance

• Best Yoga Mat You’ll Never Need to Replace:
• Best Grip Yoga Mat:
• Best Yoga Mat for Aesthetics:
• Best Affordable Yoga Mat:
• Best Yoga Mat for Beginners:Ìę
• Best Thick Yoga Mat:
• Other Yoga Mats Worth Considering
• Mats to Avoid
• How to Choose a Yoga Mat
• How We Test
• Meet Our Testers
  

All mats in this guide were tested by multiple reviewers. When you buy through our links, we may earn an affiliate commission. This supports our mission to get more people on their mats. Learn more.

Best Yoga Mat You’ll Never Need to Replace

Manduka Pro

Material: OEKO-TEX Standard 100 PVC
Thickness: 6mm
Weight: 7.5 pounds
Dimensions: 71 x 26 inches

Pros and Cons
⊕ Lifetime guarantee
⊕ Dense cushioning
⊕ Easy to clean
⊕ Wider than many mats
⊕ Available in extra-long
⊗ Heavy
⊗ Slippery when sweaty

There’s a reason why so many yoga teachers consider the Manduka Pro their go-to mat. Actually, there are several reasons, including the mat’s “dense cushioning,” explained a teacher tester who’s practiced on the Pro for almost a decade. Also, the no-slip dot pattern on the bottom ensures the mat doesn’t wrinkle or slide, no matter how quickly you transition between poses, even as you make your way from Revolved Lunge facing one edge of the mat to Flying Monkey on the other.

A couple testers, including a yoga therapist, asserted that the Pro is supportive of “any type of practice” and that it adequately supports “all bodies.” That includes those with “achy knees,” whether you’re kneeling in , arm balancing in , or reclining in .

In terms of upkeep, the Pro doesn’t absorb sweat, which makes cleaning a cinch. It also makes for a slippery experience if you sweat a lot. Throw down a towel if you’re taking hot yoga, cautioned one vinyasa-taking tester.

Also, the breaking-in process for Manduka mats is somewhat prolonged compared to most mats but worth the patience required. Read the packaging’s fine print on how to flatten those furled edges and tame any initial slickness.

Bonus: Manduka guarantees their mats will last a lifetime and you can choose from 13 colors.

Best Grip Yoga Mat

Jade Harmony Mat

Material: Natural rubber
Thickness: 4.7mm
Weight: 5 pounds
Dimensions: 68 x 24 inches

Pros and Cons
⊕ Grippy
⊕ Made of natural rubber
⊕ Available in extra-long and extra-wide
⊗ Attracts fuzz and fur
⊗ Tricky to clean
⊗ Not for outdoor use

Compared to other brands of yoga mats, Jade makes a textured surface that offers what one tester described as an “unearthly grip.” “Imagine you had Alien Tape suction cupping your hands and feet to the mat and that’s the grip you’ll experience,” she explained. Another tester who’s practiced on the Harmony mat for years swore, “It’s ideal for my chronically sweaty hands and feet. I never slide. NEVER.”

It pretty much delivers exactly what many of us want in a mat, which is “support, grip, and cushion,” explained a tester who practiced slow, yin, and restorative yoga on the Harmony. Another longtime teacher and student explained the mat has “a well-constructed feel for being relatively thin.” (He also cautions that some students might want a more cushioned foundation.)

Aesthetically speaking, everyone commented not just on its sturdiness and all-purposeness but its lovely and muted “earth colors” and “jewel tones” that are “less nondescript than most yoga mats.” However, that textured surface also holds onto fuzzies, fur, and anything else that’s airborne. It also attracts lint from towels when you wipe it down. A longtime Jade owner suggests you take the mat with you in the shower or hose it down—but only if you can allow several days for it to dry.

Testers also noted that they respect the company’s commitment to planting a tree for each mat sold. As do we.

Best Yoga Mat for Aesthetics

Yune Natural Rubber Yoga Mat

Material: PER (Polymer Environmental Resin)
Thickness: 6mm
Weight: 2 pounds
Dimensions: 72 x 24 inches

Pros and Cons
⊕ Array of color and design options
⊕ Lightweight
⊕ Value
⊗ Modest cushioning

“Typically, when you buy a yoga mat, you’re confronted with a decision—function or fashion,” explained one of our testers who’s a graphic designer and yoga teacher. “Not with this one.” A handstander and arm balancer, the tester found the Yune to be the “perfect thickness” and “impossibly grippy.” She explained that it also “basically adheres to the floor,” which quickly earned her trust.

The grippy and design-savvy mat satisfied more than just arm balancers. Several other testers reported feeling “completely confident” on the Yune while practicing vinyasa. And everyone appreciated how it lies flat immediately out of the packaging and rolls up small for ease of storage as well as lugging it to and from class.

About those designs. Yune makes dozens of expressive patterns that are, according to its website, “printed digitally with UV inks,” which makes for minimal environmental impact. Your artful options include designs for specific astrological signs, contemporary art, even depictions of .

Best Affordable Yoga Mat

All in Motion PU Natural Rubber Mat 5mm

Material: Natural rubber base with polyurethane surface
Thickness: 5mm
Weight: 5.5 pounds
Dimensions: 68 x 24 inches

Pros and Cons
⊕ Super grippy
⊕ Lies flat upon first use
⊕ Rolls up easily
⊕ Price
⊗ Contains polyurethane
⊗ Subtle synthetic smell

This easy-to-find and relatively affordable mat is rated five stars by users on Target.com. After practicing on it, we understand why. Despite its smooth surface, the mat boasts an almost uncannily strong grip. “I like this. I feel like I’m going to stay put,” said one tester who was new to yoga. Comparing it to several other budget mats she’d slid on while learning poses, she blurted out, “There’s no slippage with this [expletive]!”

A 78-year-old tester echoed that feeling of security. She appreciated how the All in Motion “holds you in place” during standing poses and felt like the mat allowed her to “sink in a tad—in a good way.” That grip easily releases as you move on the mat. Although a couple testers report occasional air bubbles beneath the mat when transitioning from pose to pose, the wrinkles dissipated as quickly as they appeared.

Although the mat was less cushioned than some others, according to our nearly octogenarian tester, it was surprisingly adequate for most testers compared to other budget brands. That said, anyone with achy joints or who simply prefers additional cushioning will prefer the thickness of a more expensive mat.

Our primary complaint is the origin of the surface material and its lingering smell the first day or two after removing it from the packaging.

Best Yoga Mat for Beginners

Gaiam Premium 5mm

Material: Latex-free PVC
Thickness: 5mm
Weight: 2.6 pounds
Dimensions: 68 x 24 inches

Pros and Cons
⊕ Super lightweight
⊕ Lifetime guarantee
⊕ Array of color and design options
⊕ Available in extra-long
⊗ Slightly slippery
⊗ Short

Typically, beginners to yoga are in the market for something that isn’t a splurge and helps them feel comfortable. When we asked yoga newbies to try several $30 and under mat options, the unanimous favorite was the Premium 5mm from longtime mat-maker Gaiam.

“Ooooh pretty!” commented a millennial tester as she stepped onto the pale turquoise mat. “And cushy!” She appreciated that she was exponentially more comfortable while learning sitting and kneeling poses than she was on other budget mats. She also felt more supported while wobbling in balancing postures. Our 78-year-old tester also experienced confidence standing and transitioning on the Premium 5mm and considered other mats in that price category to be “too hard” and “too slippery.” It allowed her to “slide a little” but much less so than other comparable mats.

Although it’s not as cushioned or durable as pricier mats, the Premium 5mm offers a respectable thickness and far less slippage for the money. We recommend it for beginners as an affordable option.

Note: There are a dizzying number of Gaiam mats labeled “Premium” with varying characteristics, colors, and designs. Our preference is anything with a 5mm thickness.

Best Thick Yoga Mat

Jade Yoga Fusion

Material: Natural rubber
Thickness: 8mm
Weight: 7.2 pounds
Dimensions: 24 x 68 inches

Pros and Cons
⊕ Cushioning, cushioning, cushioning
⊕ Grippy
⊕ Made of natural rubber
⊕ Available in extra-long and extra-wide
⊗ Heavy
⊗ Attracts fuzz and fur
⊗ Tricky to clean
⊗ Expensive

Few yoga mats dare to approximate an 8mm thickness—and those that do tend to feel dangerously unstable and more like a mattress than a mat. But everyone who tried the Fusion was surprised that it delivered luxe cushiness in a way that felt both sturdy and supportive. “Frankly, I was shocked that I loved this mat as much as I did,” explained one of our testers, a longtime teacher who switched her loyalty from a different brand after trying it.

For anyone with sore wrists or knees who craves more cushioning, whether during vinyasa or while stretching, this mat is a boon. But it’s not just about the cushiness. Multiple testers also commented on how they appreciated the mat’s support and grip.

We heard very few complaints. One drawback is that with additional material comes additional weight. A yoga and meditation student who considered the Fusion to be “very supportive” also found the mat’s heft to be a chore to roll and unroll as well as transport to the studio. However, he was quite content to practice on it at home, as was his four-and-a-half-year-old daughter, who bounced on it to

The only other quibble we have relates to the mat’s textured surface. With great grip comes painstaking cleaning. “It seems to pick up every piece of dust and lint,” a tester reported. “I felt like it was kind of subtly shaming me for having a dusty house!”

Other Yoga Mats We Like

Manduka Pro Lite

This rendition of the Pro has all the attributes of the classic. There’s just less of it to practice on. The 1.3mm difference in thickness (the Manduka Pro is 6mm thick, the Pro Lite is 4.7mm) makes for a mat that’s less cushioned but easier to both roll and carry. It’s also considerably more affordable.

Liforme Printed

This mat from UK-based Liforme has become the darling of an increasing number of stateside hot yoga students in recent years. The mat has a natural rubber base and grippy but smooth eco-polyurethane surface that’s wider and longer than most competitors. It’s only modestly cushioned at 4mm although one of our testers loved it for practicing vinyasa on carpet at home.

One tester, a longtime hot yoga teacher, explained that “a little sweat can help with the tacky feel and grip” although “heavy sweaters may benefit from a mat towel.” Also, if aesthetics are important to you, know that “the surface can get a little smudged up and can be challenging to maintain that ‘new look.’” Consider yourself forewarned.

Speaking of visuals, testers were divided on the “alignment lines” printed on the mat. Some tester reported them to be helpful in finding proper positioning, while others found them distracting. “As an ‘A’ type, any mats with alignment markings can make me obsessive,” explained one tester.

As far as we’re concerned, the biggest disadvantage of this mat is its price point.

Yoga Mats to Avoid

Don’t race out to buy a yoga mat priced $19 to $30 to save a few bucks. After practicing on many of these in recent months, we can say with certainty that they tend to be exceptionally slippery, lack cushioning, slide on the floor, and wear out relatively quickly where you place your hands and feet. At best, most provide a little padding between you and the floor. Almost without exception, they cause more distraction than they’re worth.

How We Tested

• Mats tested: 35
• Testers: 18
• Weeks of yoga practiced: 4
• Skinned knees: 1
• Splinters from natural cork: 1
• Professions of unabashed love for an inanimate object: 3

We drew on the expertise and opinions of dozens of yoga teachers and students during our testing. First, we interviewed everyone we know who practices yoga about the mats they’ve been in long-term relationships with and why. This helped us understand more about durability, stability, grip, ease of cleaning, and other features that you can only appreciate—or curse—after practicing on a mat for months or years.

We also researched big-name, boutique, and lesser-known mat brands and scoured online reviews from users for close to 200 mats that come in an array of materials, sizes, designs, and price points. Then we narrowed down which mats we felt were top contenders and wanted to test.

Next, we asked 18 students and teachers—including two newbies—to take a twirl on different mats. Our testers ranged from millennials to near-octogenarians, hot yoga goers to yin and restorative regulars, novices to longtime teachers. Some seek comfort in a mat. Others demand grip and stability.

The test mats became part of each person’s regular yoga routine—whether at a studio or home practice space, for hot yoga or restorative yoga—for a minimum of three classes. We did our best to provide each tester with mats that are similar in form and function for comparison. Then we asked our testers questions. Lots and lots of questions.

Testers weren’t shy about letting us know which mats they felt were the most grippy, durable, cushioned, practical, portable, stylish, and affordable. (One tester even texted a photo of a skinned knee and a request not to ask them to practice on that mat again. We acquiesced—and took the mat out of contention.)

We also checked back in with testers long after they turned in their responses to inquire which, if any, of the mats they were still using after the required testing was over.

How to Choose a Yoga Mat

Our advice is the same whether or not you’re new to yoga: Date around.

Don’t buy a mat right away. We know you’re enthused about settling into your practice and that’s terrific. But if you’re still figuring out the types of yoga you like to practice, you don’t yet know what you need in a yoga mat.

Explore Your Options

Pay the mat rental fee at your yoga studio a few times or maybe pick up a used mat for a few bucks at your local thrift store before investing in a brand-new mat. You’ll start to discern which features are important to you—including mat thickness, slickness, grippiness, rollability, portability, and, yes, the color and design. Knowing what matters to you most will be helpful when you do your research and make a purchase.

Also, if you see a mat in class that intrigues you, approach its owner after class and ask them about it. If they gush and insist that you’ll love it, it’s okay to prod a little for specific reasons why. That person may value grip and aesthetics whereas you may be seeking something with extra cushioning that’s easy to clean.

Once you’ve settled on what features matter to you, opt for a modestly priced mat and remind yourself that as your yoga practice changes, what you want in a mat may also change. Trust us when we caution you not to splurge right away.

Consider Your Needs

If you’re someone who walks several city blocks to class lugging your mat, you probably want something fairly lightweight. If you’re the sort of person who tends to put off washing dishes or scrubbing the bathroom floor (no judgment here), you’re better off with a mat that’s super easy to wipe down. If you experience knee or wrist pain, you’re going to want something cushier than budget mats provide. If you’re a heavy sweater (again, no judgment), look for a mat that won’t absorb sweat or become slick when wet.

Our point is that you’re probably not going to change your ways simply because you spent a lot of money on a mat. So rely on that self-awareness you’ve cultivated in your yoga practice and shop accordingly.

Also, watch those expectations. With any yoga mat, you will experience trade-offs. If you value cushioning over grip, the mat you buy may be a little heavy to carry and you may occasionally slip slightly. As you consider the pros and cons, try to set yourself up for the best experience rather than a perfect experience.

Keep looking. The right mat for you is out there.

Meet Our Testers

, yoga teacher trainer and host of

, yin, restorative, somatic flow, and yoga nidra teacher trainer and founder of

, vinyasa yoga teacher and founder of

, hot, vinyasa, and yin yoga teacher and teacher trainer

, longtime student of Ashtanga and vinyasa yoga student and hair stylist

, vinyasa yoga teacher and co-owner of

, yoga therapist, anatomy teacher, and teacher trainer

, yoga therapist, author of , and social media editor at YJ

, yoga and movement teacher, author and app creator, and founder of

, yoga and meditation teacher and creator of the

, longtime student of meditation as well as phys ed teacher

Phoebe Digges-Elliott, yoga teacher and movement enthusiast

, yoga teacher and writer

Jane Schettler, newbie to yoga who likes to stretch in front of the TV

Sara Waits, newbie to yoga who lives in yoga leggings

intermittent yoga student of 25 years and longtime runner

Laura Harold, yoga student and at YJ

, yoga teacher, writer, and f of YJ

Don’t forget to check out as well as the , , and.

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On college campuses across the country, students are taking care of their mental health with movement. But not just with the or workouts trending on TikTok. Instead, they’re turning to a practice that we’ve known about for ages: yoga.

At the University of Michigan, Ann Arbor, dozens of students take yoga classes at , a studio located on campus. Studio owner and certified yoga teacher Jessie Bryce Lipkowitz says some students have told her that the practice has eased their depression and anxiety, while others say it’s been a way to manage stress or improve their body image.

At in Chester, Pennsylvania, the athletics department provides a weekly yoga class for student athletes. They learn breathing exercises, which helps them regulate their response to tough emotions, says Larissa Gillespie, the associate director of athletics. She says that the yoga class also aims to help them manage the pressures that come with being high-performance athletes.

“Wellness is trending,” says Marcelle Hayashida, associate vice chancellor for wellness, health, and counseling services at the University of California, Irvine, where students can take yoga classes at the gym located on campus.

The need is there. Between 2013 and 2021, the percentage of college students with mental health concerns skyrocketed by nearly . In addition, a 2020 nationwide which included 33,000 undergraduates found that nearly 40 percent felt depressed, while more than 30 percent were anxious. Loneliness was also a top concern. Even before then, a 2016 survey revealed that many students issues with roommates, relationships problems, and academic stress.

Unfortunately, many college counseling centers don’t have enough therapists to meet the rising demand, says in Princeton. New Jersey. Wilson, who counsels college students in her private practice, says that students sometimes have to wait more than a month for an appointment in a college counseling center, and depending on insurance coverage, cost can be an issue.

There’s no clear-cut solution to this ongoing problem, but many colleges and universities are offering wellness classes like yoga to promote self-care.

Colleges See Yoga As a Powerful Wellness Tool

Yoga draws on the tradition of physical movement, breathwork, and mindfulness and has been backed by science time and again for its influence on reducing emotional and physical tension.

A 2020 study published in Frontiers in Psychiatry found that students who participated in a including yoga, meditation, and positive psychology training felt better equipped to handle stress and reported fewer symptoms of depression. Yoga has also been credited with reducing in students and improving .

aUM’s Lipkowtiz can relate. Not long after college, she hit a rough patch. “I was in a toxic relationship, and I was drinking too much,” she admits. It was the “lowest point” in her life, says Lipkowitz, who was 22 years old at the time.

Like many other young adults, Lipkowitz found solace through yoga. “Moving my body made me happier,” she recalls. Attending classes also helped her connect with others, which eased her loneliness. Experiences like these can be invaluable, especially since the mental health crisis has made therapy harder to access.

Her experience inspired Lipkowitz to start aUM Yoga, where she strives to provide a community for students. Along with offering yoga classes, the teachers emphasize general wellness and creating a safe space for everyone, says Lipkowitz.

Since aUM yoga isn’t affiliated with the University of Michigan, classes aren’t free. However, Lipkowitz includes outreach to the student population by offering a select number of scholarships each year.

At many other colleges, the cost of on-campus yoga is included with the fees students pay each semester to use facilities on campus.

Maximizing the Effects of Yoga for Stress-Management

Certified yoga therapist is accustomed to teaching populations who rely on yoga as one component of a larger wellness program. Crane teaches yoga at an intensive outpatient program at in Chula Vista, California and explains that focusing on your breath during yoga and making sure your exhalation is longer than your inhalation can activate the parasympathetic nervous system. This, in turn, eases symptoms of anxiety, which can include an upset stomach, sweating, and a racing heart.

Depression, on the other hand, can make you feel lethargic and numb. Crane says that sequences of poses, such as Sun Salutations (Surya Namaskar A), can get your blood flowing and heart pumping and reconnect you to sensations in your body.

It’s not just the physical exercise that bring benefits. The ancient practice is anchored in ethical principles, known as the and niyamas, which are essentially rules for living. When these are explained in a yoga class, they can become a guide for students outside of class as well.

For example, Crane says that the principle of means caring for yourself, as well as for others. Extending kindness toward yourself, or having self-compassion, is one way to practice ahimsa. This can be a powerful antidote to rumination and catastrophizing, which are common symptoms of anxiety, according to Crane.

Yoga also provides an opportunity for self-study, called svadhyaya. “It invites you to examine what’s going on in your life and how it impacts the way you move through the world,” Crane explains. Like self-reflection, this practice can spark insight. When used in conjunction with talk therapy, it can be a powerful tool.

This same approach has been relied on for years among incarcerated populations, such as what is provided by . indicates yoga can bring relief from and contribute to changed behavior, including enhanced self-compassion and .

Distinguishing Yoga From Therapy

Despite its proven benefits, yoga shouldn’t be mistaken for a cure-all. Wilson cautions that with the rise of wellness culture, almost anything can seem therapeutic. On social media, for instance, influencers tout the merits of ice baths for depression and lettuce water for insomnia. When it comes to any “remedy,” including yoga, it’s also important to understand the limitations.

This is especially the case with depression, generalized anxiety, eating disorders, and other serious afflictions. In these instances, yoga should never be relied upon as the answer. Mental illness can’t be fixed with movement alone. “Yoga can be part of a wellness program, but it’s not a replacement for therapy,” Hayashida says.ÌęInstead, yoga is a practice.

Most yoga classes are taught by certified yoga teachers which differ from certified yoga therapists, such as Crane, who complete “yoga therapy training” designed to teach instructors how to help students with specific needs. Even then, the teachers who complete this training are not licensed psychotherapists.

There are also that are meant to help survivors of sexual violence and other traumatic experiences regain a sense of safety in their bodies, Hayashida says. Unlike a regular yoga class, who are trained in the subtle ways that post-traumatic stress disorder can present. These classes are designed to support survivors in ways both overt and less obvious. Teachers emphasize breathing as well as establishing safe boundaries with others and can foster a sense of community.

While there’s no denying that yoga can feel therapeutic, feeling better isn’t the same as recovery, especially in students who struggle with addiction, eating disorders, and trauma. This is where talking with a therapist comes in. Cognitive-behavioral therapy (CBT) helps individuals examine their feelings and question unhelpful thoughts.Ìęshows that cognitive-behavioral therapy (CBT) with a psychotherapist who has years of training and experience can reduce the symptoms of anxiety, depression, and post-traumatic stress disorder (PTSD). “It’s evidence-based care that helps you heal,” Hayashida says.

Bottom Line

If you or a college student you know are feeling sad, anxious, stressed to the point of overwhelm, or just not yourself, yoga might be able to help, but not in place of therapy. Yoga can, however, function as a complement to therapy or it may be able to moderate symptoms until you can access other forms of support.

Despite all its benefits, practicing yoga is like taking vitamins or any wellness routine—it can be beneficial for your mind and body when taken on a regular basis, but sometimes it’s not enough.

Correction: An earlier version of this article incorrectly stated that yoga classes are provided to students at UC Irvine free of charge.

About Our Contributor
is a psychologist and freelance health writer who specializes in service journalism and human interest stories about women’s health topics. She also converts scientific findings from the latest mental health research into meaningful information for the everyday person. She has written for The New York Times, NPR, The Washington Post, Self, WIRED, and Real Simple.

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