Living Yoga: Make Way for Better Sleep with Natalie Miller

Better sleep makes everything better. Everything.

Better sleep helps your body with boosted immunity, balanced hormones, regulated appetites, improved stamina, healthier organs, and more physical energy.

Better sleep affords your mind keener focus, improved dexterity, amplified willpower, enhanced creativity, and overall better function at the cellular level.

And better sleep improves your emotional equilibrium, which in turn helps you to feel better and clearer about your life and every person, place, and thing in it.

All you have to do to get all these benefits is go to bed.

But in our fast-paced, work-obsessed, screen-and-lights-filled, I’ll-sleep-when-I-die culture, that’s easier said than done.

9 Weeks to a More Sleep-Friendly Life

In this Living Yoga, we will explore evidence-based lifestyle changes to encourage more and better sleep.

As we go, we’ll discover and let go of the limiting beliefs and expectations that keep sleep too low on our priority lists.

We will work with everything from circadian rhythms to sleeping environment, morning routines to nighttime rituals.

We will adjust our relationships with sleep-busting elements like worrying, screentime, and caffeine. (Yes, we can still have coffee and Netflix. Mindfully).

We will learn short, sweet, and sleep-enhancing yoga, breathing, and meditation practices.

We will get more sleep!

Self Care in Community

In Living Yoga, we enjoy the inspiration and camaraderie that comes from making life changes together. We share trials and triumphs, and get deep support from our fellow yogis.

At the same time, we always honor that each individual is on their own journey, and is evolving in their own way. We each keep the parts and practices that work for us, and leave the rest.

This Living Yoga program offers you:

– 9 weekly phone calls that introduce and offer group coaching around sleep-friendly practices. These are Wednesdays, 5-6:15p, Apr 4 – May 30, and are recorded for later listening if you can’t make it live.

– 6 group yoga sessions for circadian rhythm re-set, plus camaraderie and additional coaching around the changes we’re making. These are Saturdays, 7:15-8:45a in Takoma Park, Apr 7 – May 26, with no class Apr 21 or May 12.

– A wide variety of sleep-friendly practices to try each week, building upon one another to give you myriad ways to cultivate better sleep hygiene.

– Illuminating insight into your individual approach to habit-making, which will serve you in making life-affirming shifts in your sleeping and waking hours alike.

– Optional supplemental reading.

– A private online forum for connecting, commiserating, celebrating, and additional coaching.

A Note about Our Early Saturday Mornings
Why oh WHY would a sleep-encouraging class ask us to come to class so early on Saturday mornings?

It’s not by accident!

1. Studies suggest that the very best thing we can do to encourage better sleep is to keep a steady sleep/wake schedule. If you are generally up at 7a or earlier Mon-Fri, it greatly behooves you to do so on the weekend, too.

(There are much healthier ways to address your sleep deficit than sleeping in, and we’ll cover them in the program!)

2. As we move through April and May, the sun will come up earlier and earlier. By early May, sunrise will happen around 6am. We’re going to take full advantage of that astronomical wake-up call!

3. Studies also show that morning is the most sleep-promoting time for moving your body. So we’ll give it a try!

That said:

If you are a Night Owl (that’s a biological thing, actually – some people’s internal clocks are simply set to rise and sleep later), and you never get up before 7a, then Natalie encourages you to do your six classes in a later morning timeslot. Perhaps you can even coordinate with other Owls! Please email her directly to discuss this.

Prerequisites: an open mind and willingness to try new things. All levels of yoga experience welcome.

Some partial scholarships are available: please email to learn more. In Takoma Park.

Date, Time and Location

April 7: Sat Apr 7 2018, 7:15 AM – 8:45 AM — TP
April 14: Sat Apr 14 2018, 7:15 AM – 8:45 AM — TP
April 28: Sat Apr 28 2018, 7:15 AM – 8:45 AM — TP
May 5: Sat May 5 2018, 7:15 AM – 8:45 AM — TP
May 19: Sat May 19 2018, 7:15 AM – 8:45 AM — TP
May 26: Sat May 26 2018, 7:15 AM – 8:45 AM — TP

Registration Options

REGISTER Living Yoga Class — $295.00


Natalie Miller teaches inspiring, artful classes that encourage students to love and honor their whole selves. Her teaching blends creative, fluid sequencing with precise alignment instruction, and helps students to cultivate deeper body awareness and develop self-kindness. With eloquence and humor, Natalie’s classes inspire her students to use yoga for its best purposes: to be true to themselves, at peace with what is, and empowered in their own evolutions. In her Living Yoga programs, and as a life coach trained by Martha Beck, Natalie encourages students to create everyday lives in which they’re free to be who they are and do what they love. Her own practice is grounded in the extraordinary everyday of mothering three girls, living in vibrant Takoma Park, and co-directing Willow Street Yoga with her husband, Joe. Learn more about Natalie at