Upper Valley Yoga

A community of passionate students & instructors, practicing the art of yoga together.
Established 1999. White River Junction, Vermont.
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Classes Today


Sunrise Flow

Miriah Wall

6:30 -
7:30 am

Yoga in the Park

Mary Greenwood

8:30 -
9:30 am

Hatha (1)

Sharon Comeau

9:00 -
10:15 am

THETFORD LOCATION Vinyasa Flow (1-2)

Leslie Carleton

4:30 -
5:45 pm

Vinyasa Flow 2

Miriah Wall

5:30 -
6:45 pm


Instructor Pose


Purchase classes


Attend any yoga class
that we offer


Senior/Student rate:



Attend any 10 yoga





Unlimited monthly yoga,
six month commitment





Attend three


First-time guests only

Expires after
15 days


Our studio’s philosophy is rooted in the firm belief that everyone can do yoga. Our diverse offerings reflect that belief: we meet you where you are while helping you build the tools to grow, and encouraging you to listen to your own body’s wisdom. Most of our intermediate and advanced classes revolve around fun and mindful vinyasa flow that draws on the lineages of Ashtanga, Iyengar, and Anusara Yoga.

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5:30 - 7:00 pm

Forrest Friday

See things from a different perspective. Brighten your spirit with core strengthening, hip and shoulder opening, and inverted asanas. Variations will be provided for both beginners and those having an advanced day. Forrest Friday is held every 3rd Friday of the month at Upper Valley Yoga. Expect to leave energized and feeling stronger. $18 drop-in or use your UVY class pass. Drop-ins welcome!


5:30 - 6:30 pm

iRest Yoga Nidra

iRest (integrative restoration) Yoga Nidra (yogic sleep) is a simple form of mindfulness meditation. iRest provides a way to feel at ease when life gets challenging. iRest helps you tap into a place that is calm—even when your life is not. Some people use iRest to relax when life gets busy. Others use it to help heal from serious trauma, stress, insomnia, depression, PTSD, chronic pain, and chemical dependency. A significant body of research shows that iRest meditation helps increase happiness; decrease stress, anxiety, and depression; improve sleep; increase energy; and strengthen resilience to deal with day-to-day life. All are welcome. By-donation (any amount!) to boost the UVY karma fund.


6:30 - 8:30 pm

Relax & Renew: Restorative Yoga with Thai Massage Assists

Join Miriah Wall and Lauren Harris again this year for a very special treat! This two-hour practice will gently awaken and then deeply relax the body and mind, as yoga and massage interweave. The class will begin with a gentle warm-up serving as a transition into more still and supported Restorative Yoga poses. These shapes will provide opportunities for Miriah and Lauren to integrate Thai Yoga Massage techniques to help you further unwind. Treat yourself to an evening of delicious yoga, Thai Massage and meditation as we cleanse, purify and relax in this summer season. Open to all levels. 
You must sign up in advance as space is limited to 15.  $35 before July 22: $40 thereafter. Register now.


5:30 - 6:45 pm

Yin Yoga

We'll use our mid summer yin class for a cool dip into a settling practice for back body and the long lines of the legs. Working with both the heat that is present (remember, fleetingly so!) while also focusing on poses associated with the water element and its cool and still nature, this practice will refresh. All levels welcome.  Sign up to reserve a spot.


6:00 - 6:30 am

Early Morning Meditation in Thetford, a Free Offering in August

Looking for a meditation community this Summer? Join Leslie through the month of August on Tuesday mornings, 6 am, in our beautiful Thetford space. Each 20 minute sit will begin with a few minutes of gentle guidance toward grounded awareness. The rest of our time together will be in silence. This is a free offering, so I just ask that you sign up so I know how many people are coming, and come a few minutes before 6 so that you can take a comfortable seat and be ready to go by 6 am. The timer will sound at 6:20. You don't have to be an experienced meditator to attend, but know that this practice will happen with minimal instruction. Bring a mat and/or cushion, or you can use studio blankets to create a comfortable seat. All are welcome! Sign up on the calendar.


6:00 - 7:00 pm


Join Miriah for our monthly FREE community class. Please sign up to save a spot and bring your mat. All are welcome.


7:00 - 8:30 pm

Kirtan with Angie, Josh and Ko

Join Angie, Josh, and Ko for a summer evening of Kirtan Bliss! Join Pure Kirtan for chanting, dancing, and singing to your soul! Suggested donation: $15.


4:00 - 6:00 pm

Diving Deep: A Series for Continuing Students and Teachers

Join Leslie in the Fall for a 6-week series that explores and refines alignment in some key postures, including Sirsasana and Sarvangasana, and also "maps" the fascial sheaths of the body as a way to understand postural practice, physically and energetically. Designed for intermediate to advanced students, as well as yoga instructors, each session will also devote 30 minutes to a focused exploration of adjunct practices like pranayama, meditation, and subtle body movement modalities. Look for more detailed information in mid-August. Early rate of $180 will be available until early September.


12:30 - 1:30 pm

Prenatal Yoga Series

Come practice yoga with us! Prenatal yoga is an excellent tool for women in all stages of pregnancy. It offers a space to meet other mothers while preparing your body and mind for birth. In this 6-week series class we will offer:

-Modifications for each trimester of pregnancy
-Postures and movements to relieve the common discomforts of pregnancy
-Postures for labor preparation
-Breathwork and stress management

Classes will run September 10 through October 15, Mondays, 12:30–1:30 in our White River location. Registration is open now. Early bird rate is $100; $110 after September 1. Register from the calendar.

Cicely Conway has been instructing yoga since 2006. She has specialized prenatal and postnatal yoga and massage training (Colette Crawford of the Seattle Holistic Center and Kate Jordan of Bodywork for the Childbearing Year.) Cicely completed Penny Simpkin's Birth Doula certification in 2007 and is a licensed Acupuncturist and Massage Therapist. She currently sees acupuncture patients in the Upper Valley. In addition to working with women in all stages of motherhood, Cicely is a mother to two young children herself.

  • "I have been practicing at Upper Valley Yoga since 2005. I have found safe, effective instructors here for all the phases of life and interest I have gone through since then. There is a wide range of class approaches and opportunities, from beginner to immersive and everything in between. I always recommend Upper Valley Yoga to friends, and tell them to explore all the teachers, they are sure to find the right approach for them."    - Louise
  • "Your teachers are at the top with their professionalism, expertise of yoga practice, patience and support of all in the class."    - M
  • "Yoga helps me the find the strength, flexibility, and focus to do the things I love to do in life. Practicing yoga at the Upper Valley Yoga Center feels like coming home to a warm and welcoming community."    — Karen
  • "The UVY studio is a warm and friendly place, with very special people as your teachers. So this begs the question: Does the practice of yoga make nice people, or do nice people practice yoga?"    — Jeanne
  • "The day I took my first class at Upper Valley Yoga, I knew I’d found my “yoga home”. Leslie, and all the teachers at the studio, truly practice what they preach: come to class, accept our instruction but listen to yourself and your body; honor your own best teacher, the teacher within."    - Dena
  • "Every class is a gift, not only for the yoga, but to be connected with others who are part of the Upper Valley Yoga community. An added treat is that the current space in White River Junction is spacious, sunlit and warm."    - Dena


New to yoga? Have questions? Get in touch!



58 N. MAIN ST. #206



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Thurday: Sunrise Flow in WRJ, and Yoga in the Park!

Join us on what is sure to be another perfect July day. 6:30 in wrj, and 8:30 in Colburn Park, Lebanon. Sign up to reserve a spot.



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The building itself was renovated to be energy efficient, and the room is moderately heated in cooler seasons to promote a good, healthy sweat, but not heated to an excessive or wasteful degree. There are cubbies in our large office to store your personal belongings, a spacious changing room, a comfy sofa and a water cooler (please bring a water bottle to fill, to cut down on paper cup usage). Two nice, clean bathrooms are located just down the hall. There are also cubbies in the studio itself for valuables, which students are welcome to use. We have a full lending library of yoga books, and encourage students to borrow freely. Gift certificates are available for purchase in any amount.

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Please do not wear perfume or any strong scent

People with allergies can be very sensitive to scent. Also, lots of people sweating in a closed space is less stinky than lots of people all wearing different brands of perfume or deodorant.

Wear comfortable clothing

Not so tight it binds, not so loose it gets in your way. And please do not wear clothes that “gap” and are inappropriately revealing.

Practice on an empty stomach

If possible, don’t eat at least three hours before practice. If you know that this isn’t possible for you, eat easily digested food one hour before class.

No food or outside beverages inside the studio

If necessary, bottled water is okay, but remember we are trying to generate internal heat; constant sipping cools the body. After practice, drink plenty of pure water.

Bring your own mat

Shared mats are not hygienic; you may borrow one from us if one is available, until you are able to purchase your own, but please clean it afterward with the mat wipes provided. Please understand mats may be borrowed on a first come basis….we have only a few to borrow, and do occasionally run out of them.

Keep your eyes on your own practice

The practice is richer when it happens from the inside out. It’s not about comparing yourself with the person next to you. Be present with your own experience.

Be kind and loving to yourself

Rest when you need to. Honor where you are in your practice. Use the energy of those around to inspire, not diminish, you. Remember: you are perfect just as you are now, and yoga is meant to enhance that understanding and let that perfection shine. Have fun!

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Newcomers! 3 for $30

If you are new to Upper Valley Yoga, you can purchase a 3-class pass for $30! (For our first-time guests only, package expires 15 days after purchase)

Single Class, $18

Drop in to any regular weekly class

Single Class, Student or Senior* Rate, $15

*Full time high school and college students, Seniors 60+

10-Class Pass, $145

Expires after one year

10-Class Pass, Student or Senior* Rate, $130

Expires after one year

*Full time high school and college students, Seniors 60+

5-Class Pass, $80

Expires after 6 months

5-Class Pass, Student or Senior* Rate, $70

Expires after 6 months.

*Full time high school and college students, Seniors 60+

Unlimited Yoga Passes

Monthly, Auto-Renew with credit card, $99/mo

Unlimited yoga. 6-month commitment is required; early cancellation fee of $50 applies if the auto renew is canceled before 6 months. This is the best value if you plan to attend at least 2 classes per week.

One month, unlimited, $150

Unlimited yoga with no commitment required.

One month, Student or Senior* rate, $140

Unlimited yoga with no commitment required.

*Full time high school and college students, Seniors 60+

3-Month Unlimited, $390

Unlimited yoga, 3 months

If you don’t yet have a mat, borrow one from us and please clean it afterward with the mat wipes.

We have a limited, need-based scholarship fund available for those who are struggling to pay for classes; please email or call us to inquire. We also gratefully accept donations for that fund in any amount. In addition, there are occasional work/study opportunities. If you are interested in being on the work/study list, please let us know!

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Privacy & Terms of Use

Upper Valley Yoga requires the use of your personal information for record-keeping and payment purposes only. We are committed to safeguarding your personal information, and will do so by using state-of-the-art digital technology and encryption services. We will not distribute your information to third parties.

We may use your online information to contact you about class cancellations or other information regarding Upper Valley Yoga. We require your personal information in order to provide you with an efficient and safe online class-registration and payment experience. Please feel free to contact Upper Valley Yoga with questions about this website, our privacy policy and terms of use.