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


Vinyasa Flow (1-2) THETFORD

Katie Cawley

8:00 -
9:00 am

Hatha (1-2)

Sue Howard

8:30 -
9:45 am


Leslie Carleton

9:30 -
10:45 am


Sue Howard

10:00 -
11:00 am

Vinyasa Flow (1-2)

Pam Keyser

12:00 -
1:00 pm

Unwinding (Hatha 1-2) THETFORD

Leslie Carleton

5:30 -
6:45 pm

Vinyasa Flow LIVE (1)

Angie Follensbee-Hall

5:30 -
7:00 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 - 6:45 pm

Yin Yoga

Spring! Warm(ish), windy, and hopeful. It can also be agitating and frenetic, as the earth and our plans take on an energetic surge. Yin has some remedies! Join Erin for a hip-oriented class that will leave you feeling balanced, purposeful, and like you’ve done your spring cleaning. All levels welcome. Please sign up from the calendar page to reserve a space.


4:00 - 5:30 pm

Advance Your Practice!

Advance Your Practice!

A 6-week, level 2-3 Series for experienced students and yoga instructors

Saturdays, 4–5:30 PM

Join Christina Micalizio (Tangredi) for a fun, strong, and challenging series that will take your practice to the next level over 6 weeks.  This series is for anyone who wants to develop and deepen an already established yoga practice.  Get ready to expand and grow!

In this series, you will:

•      Learn essential movement patterns to attain challenging poses and transitions

•      Cultivate breath and body awareness

•      Build strength, stability, and mobility

•      Take away valuable tools and techniques

Week 1: The secret to building strength? Sun Salutations!

Learn how to effectively engage in standard sun salutations to take your practice to the next level.

Week 2: Strong and flexible forward folding (poses include Tittibhasana variations A, B, C, D, E and Hanumanasana)

Week 3: Happy hip opening (prepare for poses like Eka Pada Sirsasana and Dwi Pada Sirsasana)

Week 4: Intelligent back bending (prepare for poses like Urdhva Dhanurasana, Ustrasana, and Laghu Vajrasana)

Week 5: Handstand and arm balances, part 1

Week 6: Handstand and arm balances, part 2

The following will be reinforced each week

**Review Tristana (an effective vinyasa practice prescribes 3 things to focus attention: Breath, Body/posture, and gaze point).

Strength building.  Build straight arm scapular strength and stability.  Learn how to utilize the shoulder blades to support the arms, especially when they are straight in a handstand or a straight-arm arm balance. Understand how to stabilize and isolate the core for more effective holds and smoother transitions.

Wrist health including increasing flexibility and strengthening.

Series runs Saturdays, 4–5:30 pm, May 4–June 8. $100 if paid by April 27; $110 thereafter.

Register Now


6:00 - 7:00 pm


Join Pam for our monthly free class. Pam will teach a level 1 flow class, open to all levels. Sign up to reserve a space and bring your mat.

  • "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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How do you guarantee your spot in a class?

Sign up! And how do you cancel if your plans change? Log in first, (upper right home page) then  click the "deregister" link. (link is only visible if you are signed in)

Where is the Thetford studio? Sign up for class and we'll send you location, directions and parking info. We are on Thetford Hill.



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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.