Michelle Roy Yoga, Sarasota, FL (2026)

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.

12/12/2025

Hi Sweet Friends ~

This month I just have a lot of joy to share with you! I will be wedded to my sweetheart this weekend, at our lovely home, surrounded by family and friends. My heart is very full and it reminds me of the Sanskrit word, Purna, which means perfection, wholeness, fullness.

There is a beautiful chant, Purnamadah, that expresses the essence of purna. A gentle translation is:

“That is whole.
This is whole.
From the whole, the whole arises.
When the whole is taken from the whole,
the whole still remains.
Peace, peace, peace.”

Romance movies use the tired trope of one person completing another. This is very sad to me as ideally we feel whole within ourselves and already contain everything we need within us. It is much more attractive to me to think of one whole person attracting another whole person, similar to what is expressed in the chant. ( has written a beautiful song, Secure, that expresses this very thing. Look her up and thank me later.)

Purna is like the energy of the full moon; magical and mysterious, bright and benevolent. We instinctively recognize this feeling - a brightness that comes in and fills the heart and soul. This is the highest form of energy, which we call love. Love is joy in its most full and divine form.

There are many seasonal celebrations this time of year which involve gatherings of loved ones. We make an effort to connect with one another as we cook delicious food, come together and share in traditions old and new. Many of us joyfully anticipate these annual rituals as they nurture and replenish us on a soul level. This is one of the many reasons we chose this time of year to celebrate our marriage.

As my sweetheart and I prepare for our nuptials, we look forward to experiencing Purna in its fullest expression. No doubt there will be many tears of joy, deep loving hugs, and smiles that will shine like stars in the sky.

We are so blessed to have so many wonderful people in our tribe (how we like to refer to our chosen family) and so many of you are among them. We look forward to bi-coastal celebrations in spring as well. Who knew this lonely little midwestern girl would grow up to find the love of her life and have a loving community of friends all over the US and even the world beyond? The purna I feel today is beyond expression.

11/20/2025

"When a painful emotion comes up, stop whatever you're doing and take care of it. Pay attention to what is happening. The practice is simple. Lie down, put your hand on your belly, and begin to breathe. Or you may sit on a cushion or on a chair. Stop thinking, and bring your mind down to the level of the navel...
..Breathing in, you notice the rising of your abdomen. Breathing out, notice the falling of your abdomen. Breathe deeply and focus your attention only on your in-breath and out-breath. If there is anything to be aware of, it's that an emotion is only an emotion, and that you are much more than one emotion. You are body, feelings, perceptions, mental formations, and consciousness. The territory of your being is large. One emotion is very little. An emotion is something that comes and stays for a while and eventually goes away. If during the time of the emotion, you have that insight, that insight will save you.

Metta meditation is a practice of cultivating understanding, love, and compassion by looking deeply, first for ourselves and then for others. Once we love and take care of ourselves, we can be much more helpful to others...To love is, first of all, to accept ourselves as we actually are. That is why in this love meditation, 'Know thyself' is the first practice of love. When we practice this, we see the conditions that have caused us to be the way we are. This makes it easy for us to accept ourselves, including our suffering and our happiness at the same time."

~ Thich Nhat Hanh, No Mud, No Lotus

11/15/2025

"To love is, first of all, to accept ourselves as we actually are. That is why in this love meditation, 'Know thyself' is the first practice of love. When we practice this, we see the conditions that have caused us to be the way we are. This makes it easy for us to accept ourselves, including our suffering and our happiness at the same time." ~ Thich Nhat Hanh

Hi Sweet Friends ~

The past several weeks have found my sweetheart and me deeply immersed in music, friends, travel, and celebrations, with tasks and obligations mixed in like always. My writing time was scarce and my time on the mat far less than I would've liked. I began to feel resentful about my time being taken up with things other than my own and I felt guilty for not making my commitments more of a priority.

At some point, I recognized I was creating conflict within myself between what was happening in my daily life and my desire to be elsewhere. I knew I needed to engage in a Metta meditation to look deeply and compassionately within myself and care for the feelings of guilt and resentment I was having. This helped me bring my attention to the goodness I was experiencing amidst all the busyness.

Releasing feelings of harsh judgement allowed me to be with the experience of the emotion (which is fleeting and impermanent) and respond to myself with compassionate honesty. That honesty showed me all I had gained over the past several weeks: I fell into a sweet contemplative period around my birthday, which I did reflect on and write about. I visited some amazing places in this beautiful country and spent time with so many incredible people, hosting some and being hosted by others. I made new friends. I read beautiful, ancient books of wisdom and also found myself lost in stories, imaginary worlds with characters as flawed and beautifully broken as so many of us, who I grew to love and grieve. And movies! Cinema is just pure magic to me and I was able to watch some incredible film production on every level - aesthetics, acting, and writing. I am truly awestruck by human creativity and recognized in order to feed mine, it's important for me to pause and drink in the creativity of others. As we know, everything is yoga - and its timeless wisdom is found in many mediums. I may have had less time on my mat, but I discovered unity nonetheless, and was reminded sometimes the yoga is simply bearing witness to the marvels of humanity.

So this is where I have been - immersed in experiencing this incredible life. One of the gifts of a mindfulness practice is becoming aware of when we start taking life too seriously and begin to miss out on the magic around us. In these moments, we must challenge ourselves to really see who or what is in front of us, and remember everything else is less important. What needs to get done will get done, while some things are never meant to be finished because the learning, insight, and growth in self-awareness happen along the way.

In honor of nurturing our emotions - accepting all of them and embracing the opportunity to look after ourselves compassionately - I will be guiding students through introspective fall and winter practices. Please join me on the mat to clarify what we want to cultivate within ourselves and release what will not serve us in that endeavor.

Love, Light, Peace ~ Michelle

10/23/2025

This is 54.

Words that come to mind as I consider this time in my life are: Confident. Grounded. Loved. Supported. Peaceful. Content. Full. Grateful.

l have so much to be grateful for - an incredible partner, the kind of guy you hear about but never seem to meet (turns out he's real!) wonderful adult children (two daughters of my own and also "adopted" daughters and sons) amazing friends all over world, a beautiful place to call home (that includes my sweet kitty, Mystic!) and a new teaching practice that I am lovingly cultivating in my new home state.

I couldn't have imagined a better life for myself (bad stuff included) and could never have envisioned I would find myself in these circumstances at this time in my life. The truth is we just don't know what the future holds so it's best to drink in the joy of each day and see where it takes you. That practice has led me to the greatest fulfillment and happiness I could ever imagine. It's not always easy but there is comfort in knowing that there is magic to be witnessed in every day if we just choose to see it.

As I begin another trip around the sun, I wake up each day with a spark of joy in my heart and sense of wonder about where the day will take me. No matter where I am, I try to share smiles with strangers and hugs with loved ones, living joyfully in the wonder of simply being alive. 🌻✨💖

09/17/2025

"In daily life, we are often lost in thought. We get lost in regrets about the past and fears about the future. We get lost in our plans, our anger, and our anxiety. At such moments, we cannot really be here for ourselves. We are not really here for life.

Practice makes it possible for us to be free - to rid ourselves of these obstacles and establish ourselves firmly in the present moment. Practice gives us methods we can use to help us live fully in the present. Practice makes it possible for us to say, "I am here for you."

The Buddha said, "The past no longer exists, and the future is not yet here." There is only a single moment in which we can truly be alive, and that is the present moment. Being present in the here and now is our practice."

Thich Nhat Hanh, You Are Here

Michelle Roy Yoga

04/16/2026

03/13/2026

03/10/2026

02/27/2026

02/12/2026

01/30/2026

01/06/2026

12/12/2025

11/20/2025

11/15/2025

10/23/2025

09/17/2025

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