Michelle Roy Yoga, Nashville, TN (2026)

05/07/2026

I’ll be traveling over the next couple of weeks, stepping away from our regular class rhythm for a bit. [Note: I will be teaching my regular classes at Heart and Light Yoga on Wed. May 13.]

Spring carries a natural energy of movement and growth, and also invites us to stay connected to ourselves in simple, steady ways.

While we’re apart, you might explore:

• Gentle twists or side stretches to keep the gallbladder channels moving
• Time outdoors; letting your gaze soften on something green
• A few moments of stillness at the end of your day
• Noticing where the breath moves easily and where it might be more restricted

Your practice doesn’t have to be long or elaborate to be meaningful. Sometimes the smallest moments of awareness are the ones that impact us the most.

I’ll be looking forward to practicing together again soon. 💛

05/05/2026

Our Golden Hour Reads book club just completed Braiding Sweetgrass, by Robin Wall Kimmerer. Her beautiful writing inspired wonderful discussion in our group. We all shared favorite passages and many of us described a pining to know a culture in which living in symbiotic harmony with the Earth and her seasons was the way of life. I am sharing one of my favorite quotes below:

"The moral covenant of reciprocity calls us to honor our responsibilities for all we have been given, for all that we have taken. It's our turn now, long overdue. Let us hold a giveaway for Mother Earth, spread our blankets out for her and pile them high with gifts of our own making. Imagine the books, the paintings, the poems, the clever machines, the compassionate acts, the transcendent ideas, the perfect tools. The fierce defense of all that has been given. Gifts of mind, hands, heart, voice and vision all offered up on behalf of the earth. Whatever our gift, we are called to give it and to dance for the renewal of the world.

In return for the privilege of breath."

So powerful.

Our next read is The Book of Delights, by Ross Gay. If you'd like to join our book club, DM me for details.

Stay inspired!! ✨✨✨

04/21/2026

The spring season has me contemplating the Taoist theory of the Five Elements.

This ancient Chinese system offers a way of understanding the rhythms of nature - something we are part of as opposed to something separate from us. Rather than viewing ourselves and the natural world as disconnected, Five Element Theory recognizes a dynamic interplay of energies that move within us and all around us.

These energies are described as the five elements - Wood, Fire, Earth, Metal, and Water - each associated with particular seasons, organs, emotions, and qualities of experience. Together, they form a continuous cycle of growth, transformation, integration, release, and rest.

In this cycle, spring is associated with the Wood element - the energy of growth, movement, and vision. It’s an impulse that stirs beneath the surface, asking us to stretch, reach, and begin again. Its color is green, reflected in the fresh emergence of plant life all around us.

Spring is also the season of the liver and its partner, the gallbladder - organs of digestion and filtration that help us process not only what we take in physically, but also emotions like frustration, resentment, and stagnation. Healthy liver chi supports our capacity to make plans and put them into action, to practice discernment, remain flexible (both in body and mind), and adapt to change with greater ease.

This energy can feel inspiring…and also a little unsettling. The same force that fuels new growth can bring restlessness, a sense that something needs to change, even if we’re not quite sure what or how. This makes spring an ideal time for gentle “spring cleaning,” both in the home and within the body, and for reflecting on what shifts we might be ready to make.

Eating foods of the season - young greens, asparagus, sprouts, mung beans, radishes - and incorporating herbs such as basil, rosemary, dill, fennel, dandelion root, and lemon balm can be especially supportive for the liver. Yin yoga practices that nourish the liver and gallbladder meridians are also deeply beneficial during this time of year. When liver chi is balanced and supported, we minimize feelings of overwhelm, uncertainty shifts to clarity, and we’re able to move forward with a sense of strong direction and personal agency.

Whatever practices you choose to support your internal spring cleaning, I hope they bring you a sense of renewal and possibility. No matter how old we get, spring, always a youthful season, encourages us to discover the "new" in each and every day.

Stay curious and keep growing! 🌻

04/16/2026

Coming up at on Saturday, April 18 at 1pm

Spring Qi Rising:
Yin Yoga and the Wood Element

This 90-minute practice will focus on the spring elements of the liver/gallbladder meridians, featuring creative movement, expansive vision, and healthy perspective, as well as fostering our capacity to put plans into action, evaluate where we need to change and adapt, and diminish inner conflict. Mindful modifications will be offered so the practice is accessible to students of all levels of interest and ability. The session will end with a brief meditation and deep relaxation.

Investment: $30.

Register: https://www.heartandlightyoga.com/workshops/qirisingyinyoga

03/13/2026

Michelle's Musings #3

As many of you know, I've been contemplating the eight limbs of yoga and how they manifest in our yoga practice on the mat. Today, I'm sharing thoughts about the second limb, the Niyamas, which are known as the social observances. If we think about the Yamas as the things we "don't do," then the Niyamas are the things we "do" - maintain order, be content, be disciplined, become more self aware, and surrender our resistance to life. They apply to our yoga practice on many levels, both on and off the mat. However, my recent contemplations have been focused on how they manifest for us in the physical practice.

In detail, they are as follows:

*Saucha - purity, order, cleanliness

*Santosha - contentment

*Tapas - austerity, inner fire

*Svadyaya - self study

*Ishvara Pranidhana - surrender

Saucha means purity. It also refers to cleanliness and order. There are many ways saucha manifests for us - we keep our bodies clean by eating well, staying hydrated, and practicing good hygiene. We maintain order in our homes and at work. On the mat, we practice saucha by setting up our yoga space mindfully and orderly, and by witnessing the purification that occurs throughout the practice from stretching and strengthening the body, and the deep breathing that guides and supports the poses.

Santosha is contentment. Ideally, we are striving to be content as often as possible, regardless of external forces that may be challenging us. On the mat, each pose (asana) is an opportunity to practice being content. Often, especially when we encounter a challenging pose, we struggle to accept where we are in the pose, wanting it to be different in some way, to be "better" at it, or for the teacher to cue us out. Santosha asks us to stop trying to "do" the pose and instead try to "be" in the pose. It is not complacency, but mindful presence.

Tapas (not the tiny appetizers) in yoga is austerity, discipline. Tapas is our internal fire and it is the energy we use when we experience challenging postures in our yoga practice. We use our energy efficiently, maintaining the breath in an even and balanced way, mind quiet and focused. Discipline manifests on the mat first as simply showing up, then intentionally exploring each pose. Tapas is the heat we generate in the practice when we stay with something that is difficult but meaningful, and that fire is another form of purification.

Svadyaya is a practice of self study that helps us foster self awareness. Through observing our habits and patterns in the yoga practice, we begin to understand ourselves on a deeper level. This understanding leads us to accept ourselves as we are, becoming aware of how we can let go of limiting habitual behaviors and become curious about who we can become. In the yoga practice, we discover various sensations in the body, thought patterns in the mind, and how we connect with the world around us in a deep and meaningful way.

Ishvara Pranidhana is surrender. This is a practice of releasing our need for control; we do the work, then let go of the outcome. On the mat, we actively arrange the body in a given shape, then soften the pose, letting go of the urge to keep continually adjusting it. It's important to note that surrender is not giving up, it is an act of trust - trust in ourselves, trust in the way that life is unfolding, and trust in the process of self-discovery. In this space where effort and surrender meet, grace comes in.

I encourage you to dive deeper into the Niyamas and reflect upon how they manifest in other ways off the mat. For further reading, I highly recommend Amrit Yoga and the Yoga Sutras by Yogi Amrit Desai or The Yoga Sutras of Patanjali by Sri Swami Satchidananda.

Stay curious and keep growing! 🌻

03/10/2026

Hi Sweet Friends ~

For some time now, I've been getting requests to start another book club and I'm excited to introduce an online book club devoted to thoughtful, conversation-provoking reads rooted in spirituality, Eastern philosophy, and reflective inquiry. I'm happy to introduce:

✨Golden Hour Reads: a gathering of the Empty Cup Collective✨

Golden hour is that quiet moment when the light softens and the day begins to exhale. That’s the spirit behind this gathering — a space to slow down, read intentionally, and explore ideas together in meaningful conversation. Inspired by the practice of beginner’s mind, we come not as experts, but as curious readers willing to listen, reflect, and learn from one another.

Our first book will be: Zen and the Art of Saving the Planet, by Thich Nhat Hanh. I started my previous book club with one of his books so it seems especially fitting that we begin this one with one of his works as well. In this final collection of teachings, the beloved Zen master reminds us that mindfulness is not only a personal practice but a path toward collective healing — inviting us to cultivate awareness, compassion, and deep connection with the world around us.

If you’re drawn to thoughtful books, contemplative conversation, and the wisdom found in slowing down, I’d love for you to join us. There is no cost to join, and it's up to you how you procure your book - local book store, library, online, etc. Details for how to join are as follows:

I use the Bookclubs platform to organize our club: https://bookclubs.com/ (there is also an app you can download to access easily from your phone.) Simply click the link below to get started. It is free to join, you just need to add your name, email, and create a password. It's all pretty self explanatory but please contact me if you need help getting signed up.

*Meetings are online via Google Meet
*First Monday of the month
*4pm Central Time.

First meeting: Monday, April 6
JOIN HERE: https://bookclubs.com/golden-hour-reads-a-gathering-of-the-empty-cup-col/join/

I look forward to our first discussion!

02/27/2026

Coming up at on Friday, March 6, 6pm

Beauty & the Breath ~
The Art and Anatomy of Pranayama
An Exploration of Breath and Breathing

Breath is both beautifully simple and profoundly powerful. In this 90-minute workshop, students will explore the anatomy of breathing, how the diaphragm and rib cage truly function, and why most people are only accessing a fraction of respiratory capacity.

Through clear explanation and guided practice, students will learn how conscious breathing can:

*Improve nervous system regulation
*Support posture and spinal health
*Increase energy and mental clarity
*Reduce anxiety and muscular tension
*Deepen meditation and embodied awareness

Michelle will guide students through accessible pranayama techniques that are appropriate for all levels of experience – whether one is new to breathwork or a seasoned practitioner seeking refinement.

The workshop concludes with guided meditation and extended savasana, allowing the practices to fully integrate into body and mind.

Come curious. Leave breathing deeper.

Suitable for all levels of interest and ability.

Investment $30. Register: https://www.heartandlightyoga.com/workshops/beautyandthebreath

02/12/2026

Michelle's Musings #2

Recently, I've been contemplating the five Yamas (the first limb of yoga) which are defined as the moral restraints. I always think of them as the things we "don't do" - no harm, no dishonesty, no stealing, no energetic depletion and no greed. They apply to our yoga practice on many levels, both on and off the mat. However, my recent contemplations have been focused on how they manifest for us in the physical practice.

In detail, they are as follows:

Ahimsa - Non harming
Satya - Truth
Asteya - Non stealing
Brahmacharya - Right use of energy (avoiding excessive sensual indulgences)
Aparigraha - non clinging, non greed

Ahimsa is the very guiding value of yoga. Before we ever do a pose or take a mindful breath, we agree to do no harm to ourselves or others. This applies not just to physical harm, but also the harm we do with our thoughts and words. Not only do we want to not hurt ourselves doing yoga poses, but we also want to be kind with the thoughts we have toward ourselves about our practice, avoiding harsh judgements about our ability to "do" a given pose. The yoga practice always meets us exactly where we are and it's important we learn to do that with ourselves as well, offering grace and compassion on the days we need it, and gentle encouragement to go a little deeper on the days we feel strong and confident.

Satya - obviously we don't want to lie to ourselves or others. On the mat, this requires us to be honest with ourselves and listen to the body each time we step onto the mat. Our experiences in the poses are always unique; one week we may enjoy a full, exuberant cobra pose and the next we may struggle with stiffness in the back or shoulders. On the days when the body is less enthusiastic about a given pose, the practice of Satya requires us to be honest about these temporary limitations and work within them to create a nurturing practice that supports where we find ourselves in the present moment, trusting that the next time we step onto the mat it will be a different experience.

Asteya - aside from stealing in the literal sense, Asteya shows up in our yoga practice as simple presence. If, when we are in a pose we are constantly adjusting it, trying to go "deeper" or muscling through it with jagged breath, we are robbing ourselves of the experience of simply being in the pose and witnessing the breath. When we struggle to be content in a given posture, we continue to violate Asteya by "stealing" flexibility from one part of the body to compensate for a tighter region, as we attempt to contort ourselves into a shape. The practice is to remember our poses are already perfect exactly as they are when we can maintain an even breath and mindful presence.

Brahmacharya - the fourth Yama originally referred to celibacy for the renunciate. In modern terms, it's about moderation and conservation of sensual energy with the intention of becoming more in tune with the Higher Self. We want to be discerning about how we share our intimacy - not just in sexual relations, but also in our creative expressions, professional and personal relationships, and the emotions that accompany all of that. We learn about this discernment on the mat as we meaningfully distribute energy via the breath throughout the body as we hold each given pose. This careful, intentional dispersal of energy allows us to have a quiet, internal experience with the deepest parts of ourselves. Over time, Brahmacharya helps us cultivate an intimate relationship with the Self.

Aparigraha - As mentioned before, non-clinging, not wanting more than we need, this last restraint is really about non-attachment. On the mat, we become attached to an idea of what a pose should look and feel like. This idea is not based in truth (Satya) - rather, it is just an idea, a fixation in the mind, that we then impose on the body in an attempt to achieve something that only exists outside ourselves. The practice of Aparigraha would have us look deeply at our desire to attain the "perfect pose" and let go of that notion, appreciating that our own version of the pose is already perfect for us. It's a continual letting go throughout the practice - letting go of ideas about the poses, judgements about ourselves and expectations about our experience. The only thing we ever have to do in yoga is step onto the mat and breathe.

I encourage you to dive deeper into the Yamas and reflect upon how they manifest in other ways off the mat. For further reading, I highly recommend Amrit Yoga and the Yoga Sutras by Yogi Amrit Desai or The Yoga Sutras of Patanjali by Sri Swami Satchidananda.

01/30/2026

This is the first entry in a new blog series I am sharing called “Michelle’s Musings” ✨

I arrived at the studio well ahead of class time and turned the heat up just enough to take out the chill then lit a bit of incense to set the tone. I stepped onto my mat and as my breath deepened and my body warmed, I started moving through the poses I planned to teach. I noticed the symbiotic union of my breath and my body and contemplated how each time we begin a pose, it takes several moments (breaths) to create its overall shape; once the body is arranged, we can then allow ourselves to be in the pose...to hold the outer form intentionally and at the same time soften on the inside, listening deeply. How do we keep our awareness attuned to the quiet depths within once we have established the pose? I enjoy witnessing each pose as an ever-changing work in progress, shaped and reshaped by breath, sensation and attention. There is no destination, no final version, only a continual conversation between effort and surrender, honoring what has been created, welcoming what is changing, and resting in the understanding that wholeness doesn't require completion, only curiosity. "What happens if I stay for another breath? Can I discover something new in this familiar shape?" It's about practice, not mastery.

This wisdom then translates off the mat. As we become more adept at creating structure for the body on the mat, we also create structure in our lives off the mat. Learning to accept what is, as it is, teaches us not to push back against life, to trust and keep moving forward. When we need more flexibility in life, the more we witness the body lengthening and opening, the more we open up to new possibilities. We appreciate how we are ever-changing, continually shaping and reshaping ourselves, letting go and inviting in, embracing change. That we are incomplete is the very reason we have room for growth.

As we take the mat, let us honor unfinished poses and everything unfinished within us.

Stay curious and keep growing! 🌻

01/06/2026

Coming up on

Sunday, Jan. 18, 10am
Deep Winter, Deep Rest ~
Yin Yoga and Winter Wellness

This 90-minute practice will focus on the winter elements of the kidney/bladder meridians, featuring deep rest, quiet reflection, and conservation of energy, as well as managing the emotions of fear and anxiety. Mindful modifications will be offered so the practice is accessible to students of all levels of interest and ability. The session will end with a brief meditation and deep relaxation.

Investment: $30
Please register at https://www.rosemarycourt.com/workshops--special-events.html.

Michelle Roy Yoga

05/07/2026

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04/21/2026

04/16/2026

03/13/2026

03/10/2026

02/27/2026

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01/06/2026

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