Posted by on Sep 17, 2014
early bird

It’s no secret. The most popular time for yoga is 7:30 pm. Folks tend to make time for yoga in the evening after work when they are ready to wind down. However, studies show that ‘morning people’ exercise more consistently with better results.

Seize the adrenalin. In the morning, our bodies naturally have higher levels of hormones like adrenalin which helps us get out of bed. We can take advantage of that extra adrenalin by doing yoga and increasing heathy cardiovascular activity.

Time to Focus. Exercise has been proven to increase mental focus and acuity for up to ten whole hours post-workout. If you’re squeezing in yoga after work, you’re not taking full advantage of those ten hours, since you’re likely sleeping for most of them. An A.M. workout means that both your brain and your body are in good shape all day.

Weight Loss. If shedding a few pounds is important, it looks like the morning is the optimal yoga time. An early workout has been shown to result in fewer food cravings throughout the day. Perhaps even better, working out in the morning means that your body will burn calories faster and more efficiently throughout the day. Combine that with nutritional foods and you have the perfect workout.

 To sum it up … 

Wake up a just a little earlier.

Optimize brain and body function throughout the day.

Lose weight more effectively.

ps: goodyoga tends to be less crowded at 7.30AM, too.



Posted by on Sep 16, 2014

As much as we all love summer, it’s also the time where teachers go away, which to some of you have been a longing sigh for your favorite teacher. Especially Rebekah and Casey were gone for a long time and missed by students, but guess what they are BACK!! Woop woop!

But where did they go? Well, Rebekah was at the West coast visiting old friends in San Francisco from where she trekked to Black Rock City, Nevada to attend the radical self-expression festival Burning Man. Here she spent 12 days in the desert working at a camp making and altering costumes for people attending the festival.

Screenshot 2014-09-17 16.18.13

Whilst Rebekah was enjoying the colorful and magical Burning Man, Casey was  having fun in the beautiful mountains of Colorado, where he spend his time teaching mindfulness, yoga, contemplative performance and team building  for kids at the Inward Bound camp.











September’s Teacher of the Month – Rebekah Nagy

Posted by on Sep 1, 2014


We are pleased to present Rebekah Nagy as Septembers teacher of the month. Rebekah is one of those teachers that when you meet her, you are struck by her warmth and kindness. With her extensive knowledge within the Krishnamacharya lineage, Rebekah is goodyoga’s headteacher along with Flannery for our  teacher training. Rebekah also does goodyoga retreat and this thanksgiving (Nov. 21- Nov.30.) you can join her and Smitha in our goodtrip to GoKarna, India for daily yoga and meditation and lots more.

Get to know Rebekah a little better with her answers to the famous Proust Questionnaire.

Q: What is your idea of perfect happiness? 

A: Feeling clear and open and pure, and peacefully connected to all beings around me. These rare moments are when I’m my best self. Part of why I practice yoga involves wanting to feel this way all the time, or at least more of the time.

Q: What is your greatest fear? 

A: Death (duh!). If we break all fears down to their core, at the heart is fear of obliteration and dissolution of our egos. And our egos lay trap after trap to catch us along the way.

Q: Which historical figure do you most identify with? 

A: Good question! I’m not sure.

Q: Which living person do you most admire? 

A: Ram Dass. I have read his writings and I listen to his recordings often. He’s my hero, a beautiful soul and inspiration in my life and practice.

Q: What is the trait that you most deplore in yourself? 

A: My cowardice. I run from confrontation and bow to those more outspoken or pushy than myself. But I’m constantly working on not being a doormat, and my yoga practice has given me such fortitude over the years, such trust in my own power and vision, that it becomes easier and easier.

Q: What is the trait that you most deplore in others?  

A: Selfishness. This lack of generosity manifests in countless ways– in leaving a trace (littering), in stinginess (with time, food, money, information, resources of any kind, that could be shared), in thinking that we need or deserve more/better/different things than those around us need or deserve. This is a contracted state of consciousness. Of course I also recognize selfishness in myself which may be why I hate it so much. Our greedy, money-centered meritocratic culture breeds selfishness because it thrives on selfishness. Maybe I should put it up there with cowardice.

Q: What is your greatest extravagance? 

A: I spend most of my income eating well. Even when I’m feeling financially strapped it’s hard for me to abstain from green juice, for example. Which is totally fine. Efficient fuel is one of the most important things.

Q: On what occasion do you lie?

A: I’d be lying if I didn’t say I’ve lied on many, many occasions, mainly for small useless reasons. My worst lies, because they are habitual, relate to how I sugarcoat the truth all the time. I used to be worse. This relates to my cowardice, mentioned above. I’m working on this too, but it’s scary because when I speak my truth from the gut, I’m met with strong reactions. It could be that I could learn to be more compassionate in my gut-speak, or it could be that folks just can’t handle the truth. Guess I need to work on my diplomacy as well, or on caring less about what others think of me.

Q: What is your greatest regret? 

A: I try to live without regret.

Q: What or who is the greatest love of your life? 

A: Still searching. Or maybe it’s my cat Wolfy.

Q: When and where were you happiest?

A: ‘Were?’ How about ‘am.’ I don’t want to relegate happiness to the realm of sentimentality or projection.

Q: Which talent would you like most to have? 

A: I’m not an open conduit for music, whether singing or playing an instrument. I have to work very hard at it. I wish sound making of all kinds came to me more naturally.

Q: What is your current state of mind?  

A: Relaxed.

Q: If you could change one thing about yourself, what would it be?

A: I’m changing all the time, and am satisfied enough with myself and my continuous progress to refrain from trying to answer this question. Anything I’m unhappy with is an opportunity to learn about myself and to grow.

Q: What do you consider your greatest achievement? 

A: The creation of my life at every new moment.

Q: What is your most treasured possession? 

A: My body-mind continuum. Q: Where would you like to live?A: At least a few places other than New York before I die. Only the future will tell!

Q: What is your favorite occupation? 

A: Teaching yoga.

Q: What is your most marked characteristic? 

A: I sure do get a lot of comments about my booty.

Q: What is your mantra? 

A: Ha Vu Ha. I learned it from my teacher Guta Hedewig. It’s a brief exclamation from the very end of the Taittiriya Upanisad that means something like, how amazingly gorgeously profoundly wonderful. I think it is referring to consummation with god.

Q: Which yoga pose is your favorite? 

A: Adho Mukha Svanasana (Downward Facing Dog). It does so many things at once, including inversion. If I have limited time, I’ll hold this pose for a minute or two with slow breath, and it’s like a reset button for all of me (mind, body, breath).

Q: Which yoga pose do you dislike the most? 

A: I don’t know that I dislike any poses. I do struggle with deep backbends like Eka Pada Raja Kapotasana (One-legged King Pidge) and Siva Natarajasana (Dancing Siva Pose). And I have a cautious relationship with Padmasana (Full Lotus Pose).

goodyoga’s goodstudent of September – Rafal Cebula

Posted by on Sep 1, 2014


rafal_cebulaGive an applause to Rafal Cebula – goodyoga’s goodstudent of the month chosen by Rebekah, goodyoga’s Teacher of the Month.

Rebekah on why she chose Rafal as Student of the Month

I  choose Rafal because he’s perhaps the most dedicated student I’ve met, if I may be that superlative, and his dedication shows in his dramatic progress on the mat.

He’s the kind of student that inspires me when I feel like skipping practice!

He’s also steady in his practice, while being kind to himself. He knows how to push himself without going too far”. 

Rafal on why goodyoga makes him happy.

“Goodyoga helped me correct my misconceptions about yoga and about myself. For a long time I assumed yoga wasn’t for me and I would hate it. I was a not-very-flexible guy who liked to go running alone in order to think and relax. Signing up for my first month at Goodyoga felt transgressive because I wasn’t a “yoga person.” I was going to ditch as soon as I proved to myself that I shouldn’t be doing yoga. 

I could not have felt more a part of the group. I found I didn’t need to be a “yoga person” to be welcome at Goodyoga”.

Almost 8 months later, I could not have been more wrong. The varied teachers at the Greenpoint studios were universally supportive in a way I could not have anticipated, from memorizing my name quickly enough to make me slightly uncomfortable for not remembering their name in return, to accommodating every student’s individual needs.I could not have felt more a part of the group. I found I didn’t need to be a “yoga person” to be welcome at Goodyoga”.


Welcome back Amy!

Posted by on Aug 31, 2014


We’re excited to have Amy back in the paddock after two months of adventuring in India. This means that we now got back a full on Ashtanga program. YAY! Also, we want to say thanks to Lorrie for taking care of our students in the meantime. You rock!

New Ashtanga Schedule

BUSHWICK: Led classes – Tuesdays and Thursdays at 10am, and Sundays at 12pm

GREENPOINT: Monday-Friday 6.30-8.30am and Sunday (exact time TBD). Temp. location until September 21st: Triskelion Arts – 118 North 11th Street in Studio B.

Ashtanga PRICING
As of September 2nd, prices return to former pricing:
$175/month (3-month commitment) and an annual commitment price of $125/month.

Here is what Amy had to say about her adventures.

“​Wow. All I can say is, what a summer. I’ve barely begun to process everything that has transpired over the last two months. What I do know is this: I have learned so much from Sharath and my fellow teachers from all over the world these last weeks and I am inspired and excited to come home and share much of it with you, my students. 

Not only did we break down primary series pose by pose in depth, but for those if you practicing intermediate, I did my own intense breakdown of that series in the context of my own practice.

It’s been one revelation after the other, truly, and that’s only the learning that happened on the basic physical level. In true paramparā fashion, it’s now time to pass the knowledge onto you.

I am personally excited about this new idea of having a self-contained program. With our own private space in which to work, I hope to create an even more focused class environment. In addition, expanded hours can again be explored down the road without having to contend with other yoga classes. Please continue to give feedback as we try this new format.

I am so grateful to Sharath for gracing me with the opportunity to focus deeply on my own practice and reconnect to simply being a student again. In addition, please join me in giving a world of thanks to Lorrie for taking good care of you in my absence. Lorrie will happily continue to be a presence in class as she assists me in Mysore and covers occasionally. And lastly, thanks to everyone back home for giving me the space & time to leave, so that I can return with more to give back to you.


​See you soon.


– Amy



Goodyoga’s August Goodstudent of the Month – Jennie

Posted by on Aug 1, 2014

jennieWe would like to introduce Jennie, goodyoga’s goodstudent of the month for August, chosen by Kat, our teacher of the month. Kat explained her choice with the following:

I choose Jennie because she has a very centered practice and brings an ease to the practice and a very gentle energy. If she’s practicing, I feel better teaching. She is also friendly to all the other people and there is a chat”. 

Jennie on why goodyoga makes her happy:

“Goodyoga has helped my mind, body and spirit get stronger.”

“To get up and go to class in the morning is a joy and an easy part of my routine to commit to. I’ve found some wonderful instructors to practice under and have honestly never felt better. Thanks, goodyoga! Thanks, Kat!”

Teacher of the Month August – Kat

Posted by on Jul 29, 2014


We are happy to present Katherine (aka Kat) as August’s teacher of the month at goodyoga. Why? Because Kat is awesome and students love her classes which build a strong body, a full breath, and awaken our sense of being. See Kat’s schedule HERE.

Get to know Kat a little better with her answers to some goodquestions.

Q: What is your idea of perfect happiness?

A: I think that having perfect happiness is impossible. There’s an ebb and flow at all times. I can be happy in one moment and then have concern or fear in the next, no matter where I am. There are certainly pleasant times for me – anytime I’m near near water or with my family. I love my family, because it’s where I feel safe, secure and loved, though I’m not always happy while I’m with them.

Q: What is your greatest fear?

A: I fear my own fears getting the best of me by making me do terrible things that may hurt others. I fear forgetting to do what is right.

Q: Which historical figure do you most identify with?

A: I identify with Queen Elizabeth I. She was a bold and did what she had to do to make herself strong in a world that thought otherwise of women. I admire people who stand up when others sit. I hope everyday to find the courage to be patient.

Q: Which living person do you most admire?

A: A living person that I admire, but who actually just passed a few weeks ago, is Elaine Stritch.

Q: What is the trait that you most deplore in yourself?

A: At this time of my life, I deplore that fact that I procrastinate most projects that would add to my success as a yoga teacher.

Q: What is the trait that you most deplore in others?

A: Right now, theft. My bike was just stolen.

Q: What is your greatest regret?

A: Currently, it’s not locking my bike up in my courtyard. I honestly feel like it was such a mistake. However, I’ll soon be in another state of understanding and will see it as all part of where I am.

Q: What or who is the greatest love of your life?

A: The greatest love of my life is the love I have inside of myself – for me and for those who know me.

Q: Which talent would you like most to have?

A: I want to be able to pick up any language at any given time or place.

Q: What is your current state of mind?

A: My current state of mind is pretty relaxed, yet heavy with worry.

Q: What do you consider your greatest achievement?

A: I have no idea.

Q: What is your most treasured possession?

A: I don’t have many possessions, but I do have a ring that my mother got for me when I was 18 and graduating from high school. I didn’t like the typical class rings that were sold by the school, so my mom and I went out to a jewelry store and I picked this out. I havent taken it off for 11 years.

Q: Where would you like to live?

A: I would like to live anywhere as long as there is a yard and I’m near water. Or Berlin. I just went on vacation there and the city is perfection. People are good, it’s clean and efficient, but still has personality and a very cool vibe.

Q: What is your most marked characteristic?

A: Chill and laid-back.

Q: Which yoga pose is your favorite?

A: Currently, Warrior 1.

Q: Which yoga pose do you dislike the most?

A: Disliking seating spinal twist these days.


Posted by on Jul 29, 2014


goodyogis love adventure!

Show us what you did on your summer vacation. Post an epic pic of you in an awesome asana in a spectacular setting in our Facebook contest app and get your friends to ‘LIKE’ you all the way to the top! The goodyogi with the most combined likes wins a private yoga/thai massage session with owner Flannery.

“The prize is a private yoga /thai massage session with owner Flannery”

To enter contest press HERE


The Winner will be based on September 21st statistics and informed via e-mail.

The prize cannot be exchanged for cash value. goodyoga staff are not eligible to participate.

goodethics: Why you can never really be your teacher’s friend…or your friend’s student.

Posted by on Jul 14, 2014

In my 8 years as a yoga teacher and 5 as a studio owner, I have had to learn the hard way the dangers of what the International Yoga Alliance For Ethics calls “multiple relationships” with students.

The 200 hour certification for teachers is incredibly varied, hardly sufficient and woefully lacking in standards in ethical conduct. Consequently, the culture of yoga, both locally and globally is, as well. The “Guru Scandal” is a recurring trope we’ve seen with even greater frequency each year.

I have sought long and hard for a clear code of ethics that communicated what I felt to be true regarding the teacher / student relationship, but to no avail. It seems my peers are embracing vague language to hold themselves harmless and leave interpretation open to…to what? Circumstance? Feelings? Desires?

A code of ethics is intended to provide clear standards for assessing any situation. I have often felt that my friendships with students were uncomfortable, but until recently, didn’t know how to express this in a way that adequately reflected my respect and concern for my students…and myself.

I have, even recently, participated in relationships with students that I don’t feel comfortable with now. Nothing scandalous, just friendships that could call my objectivity into question, particularly as a trainer of teachers. I could be accused of playing favorites, for example. For the record, nothing could be further from the truth. If anything, I fear that I expect MORE of the students with whom I have shared time off the clock, even though my off the clock time is often spent discussing yoga…FOR FREE!

I fear that the pressure of multiple relationships could overwhelm me and be detrimental to the student’s relationship with me, the studio and, I fear, yoga in general. It’s hard enough being both a teacher AND an employer to the same person. Add “friendship” into the mix and it’s an incredibly complicated cocktail.

When I recently encountered The International Yoga Alliance for Ethics I felt so relieved. Finally, there was language I felt communicated precisely the internal struggle I’ve long felt regarding these matters, and many more.

goodyoga is incorporating this language into our contracts with teachers. I’ve included the excerpt below for you, our community, to reflect and comment on.

My hope is that by mutually respecting each other’s roles as teacher and student, we may develop further respect for ourselves as seekers and further respect for the power of the process of yoga we are all engaged in.

So starting now, this is my code. I adopt it out of respect for myself, my teachers, my students and my discipline.

Conflict of Interest

Yoga teachers/therapists refrain from taking on a professional role when personal, scientific, professional, legal, financial or other interests or relationships could reasonably be expected to (1) impair their objectivity, competence or effectiveness in performing their functions as teachers/therapists or (2) expose the person with whom the professional relationship exists to harm or exploitation.

Exploitative Relationships

Yoga teachers/therapists do not exploit persons over whom they have supervisory, evaluative or other authority such as students, clients, student teachers, supervisees, research participants and employees. Exploitation is any action or behavior that puts the teacher’s/therapist’s needs or desires above those of their students, clients, student teachers, supervisees, research participants and employees. This includes instances where there may be benefit to the subordinate, but the motivation of the teacher/therapist is for their own benefit.

Multiple Relationships

Yoga teachers/therapists avoid exploitive multiple relationships. A multiple relationship occurs when a teacher/therapist is in a student-teacher relationship with a person and is at the same time, or sequentially, in another relationship with the same person. Yoga teachers/therapists make a distinction between normally occurring community interactions and multiple relationships. The boundaries of the student-teacher relationship should be clearly defined otherwise they have the potential to impair judgment, cause damage and undermine the purpose of the relationship. (See also Conflict of Interest and Exploitive Relationships)

(a) A yoga teacher/therapist refrains from entering into a multiple relationship if the multiple relationship could reasonably be expected to impair the teacher’s/therapist’s objectivity, competence or effectiveness in performing his or her functions as a teacher, or otherwise risks exploitation or harm to the person with whom the professional relationship exists. Multiple relationships that would not reasonably be expected to cause impairment, or risk exploitation or harm are not unethical.

(b) Considerations about potential exploitation include the nature and intensity of the professional relationship and of the secondary relationship, length of the relationship, amount of transference of the student’s/client’s issues onto the teacher/therapist, level of communication skills, and existence of an evaluative role.

(c) Yoga teachers/therapists are aware of the differences in power that may exist in their relationships with clients, students and supervisees. Yoga teachers/therapists will be sensitive to the real and ascribed differences in power, be sensitive to the position of authority of a teacher/therapist, and be responsible for bringing potential issues of this power differential into the awareness of those involved, and be available for reasonable processing with those involved.

(d) In some situations, for example in small geographical or rural communities, a multiple relationship that is non-exploitive may be undertaken. In these cases, the yoga teachers/therapists takes precautions to protect the student/client from exploitation and damage. Such precautions may include, but are not limited to, acknowledgment of the multiple relationships and its inherent risk to the student/client, ongoing dialogue, informed consent, documentation, and professional supervision.

(e) Barter is the acceptance of goods or services from clients in return for teaching/therapeutic services. Yoga teachers/therapists do not barter (including work exchange) unless the bartering arrangements are appropriate in the context of the therapeutic relationship, indicated by the needs of the student/client, and for the welfare of the student/client. Where bartering is used, the teacher/therapist and student/client make agreements in writing related to the exchange of goods or services to ensure that both understand the scope and limitations of the agreement. Yoga teachers/therapists consult or obtain supervision to ensure that the bartering arrangement is not harmful to the client, that the client is being given fair value in the exchange, and that no exploitation of and/or damage to the client is involved.

(f) If a yoga teacher finds that, due to unforeseen factors, a potentially harmful multiple relationship has arisen, the teacher takes reasonable steps to resolve it with due regard for the best interests of the affected person and maximal compliance with the Code of Ethics.

The State of the Union 5 Years On

Posted by on Jul 1, 2014

I started to write a short blog post about 2 weeks ago to commemorate the 5th anniversary of goodyoga, fast approaching on July 7th.

It turned into the 1st chapter of my forthcoming memoir, BADYOGA. Think KITCHEN CONFIDENTIAL but, ya know…YOGA. Publishers, please inquire. A hefty advance will motivate me to spill the beans on the seedy underbelly of the “yoga industry.”

I’m not joking. I’ve got stories of Biblical scope. Feuds, flood, famine…okay, it was a 21 day juice cleanse but you get my point.

Names will be changed to protect the guilty. Except mine. I’ll own up to everything.

That said, it’s impossible to encapsulate the last 5 years into 5 paragraphs. Suffice it to say, it’s been the best of times,it’s been the worst of times. We didn’t always get what we want, but so far, we’ve got what we need. Everything I ever thought I knew about yoga, business, and human interaction has been completely disproven and relearned 108 times over, at least.

In short, I’m humbled. I’m grateful. Most importantly, I’m still, somehow, against all odds, incredibly excited about the next 5 years.

There will be more Goodyoga locations, at the rate of one per year, we hope, to provide you with more class times and greater variety. May they be watertight and warm with ample amperage.

The Good200 and Good300 teacher trainings are producing more teachers with every session. I’m continually awed by the diverse, talented array of people attracted to the training. I learn so much having to address the incredible questions they offer. We’ll likely introduce a 4 week Intensive version in December, for those of you plotting career breaks.

I hope to hit my 100th political entity in the next year or two. Yoga is my discipline, but travel is my passion. I’m eager to share it with all of you. Goodtrips are scheduled for India, Jamaica and Peru within the next 12 months. We’ll keep it affordable and adventurous. Get your Passports, shots and Visas now!

The Goodfund was officially organized as a 501 (c) 3 last fall. We’ll continue our fundraising efforts for women and children in India with the good108 on September 21st on the pier at Transmitter Park. Have your friends sponsor you!

On the subject, The Goodparks initiative has been a tremendous success, providing free outdoor yoga to well over 50 people each weekend this summer…and growing! Transmitter Park is my personal favorite…

Goodview classes at The Wythe Hotel have broadened our reach into Williamsburg with unparalleled elegance. That they have donated their gorgeous space to us is an incredible gift. We’ll let you know when we’ve solidified our permanent Williamsburg Space. Goodburg should open no later than November 1st, 2014.

Our new Mommy, Marie, is super excited to offer Goodfamily programming this Fall. We welcome your feedback as we plan classes for Fertility, Pregnancy, Post Pregnancy, Baby and Me (Daddies welcome!) and Kids of all ages.

That’s not nearly everything. We may have some surprises up our sleeves, but, as some of you know, I have tendency to be long winded. I’ll let you know the release date for BADYOGA as soon as I accept the inevitable offers that will come pouring in. Did I ever tell you the one about the teacher who decided to crash, drunk, at the studio (because, after all, she was teaching early the next morning), only to be awoken by 3 police vehicles the landlords summoned when they noticed someone was in the space after hours? Or the student we who felt compelled to fondle a teachers feet without, er, invitation? Or the work exchanger who came in wearing Ray’s shirt? “Oh, man, how did that get on me?” We later learned he’d been living on our roof.

That’s all you get for now…I can’t just give these gems away.

In closing, as always, we’re here to serve you. Speak up. This is your studio, after all. We’re just the caretakers. If there’s services we haven’t thought of, wake us up! You’re all waaay hipper than we are.

While my new husband, Ray, and I are enjoying our adventures, our attention is certainly divided. We miss Brooklyn…which is, for us, the point of traveling; to develop greater appreciation for that which we take for granted.

I can’t wait to see you all in class. I love seeing your Facebook updates and appreciate all your likes on Instagram.

Thank you so much for your support during the last 5 years and, in advance, for the next 5. Whatever it brings, be it plague, pestilence, impropriety, may our shared practice prepare us for it.

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