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 (1-2)

Christina Micalizio

6:30 -
7:30 am

Hatha (1)

Sharon Comeau

9:00 -
10:15 am

Yin Yoga

Christina Micalizio

12:00 -
1:00 pm

THETFORD LOCATION Vinyasa Flow (1-2)

Leslie Carleton

4:30 -
5:45 pm

Vinyasa Flow (1-2)

Elisabeth Gardner

5:30 -
6:45 pm


Instructor Pose


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Attend any yoga class
that we offer


Senior/Student rate:



Attend any 10 yoga





Unlimited monthly yoga,
six month commitment


Members are welcome to bring one free guest per month

This pass is


Attend three


Local and 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

There are many adages about the brevity of summer in Vermont (e.g. we have two seasons: winter and July 4th). For however long we get it, it is worth celebrating. In this solstice class with Erin, our yin practice is specifically about summer and the upper/bright/warm energy within and around us. Expect more upper-body poses, great for anyone who has been curled over bike handlebars, garden shovels, or computers. This practice takes the edge off of summer heat and at the same time warms us if it remains as cool as it has been. Come celebrate our finest and shiniest season.
All levels welcome; sign up to reserve your space.


6:00 - 7:00 pm


Join Katie for this month's free community class. Katie's slow flow practice will be accessible to most levels, with some restorative poses thrown in to make it that much sweeter. All are welcome; bring your mat and sign up on our calendar to reserve a spot.


4:00 - 5:30 pm

Advance Your Practice: Fly!

Saturdays, July 13–August 17

4–5:30 pm*
(*Please note: on August 3 the class will run 4:30–6)

$100 if paid before July 6: $110 thereafter. Drop in for $20 by permission of instructor.

Join Christina for a fun, strong, and challenging 6-week series that will launch your inversion practice or take it to the next level. This series is perfect for anyone who loves movement and wants to progress their inversion practice, or their teaching.  Get ready to expand and grow!

In this series, you will:

—Learn essential movement patterns to attain foundations and more advanced inversions

—Cultivate breath and body awareness

—Build strength, stability, and mobility

—Take away valuable tools and technique

Week 1: Functional strength and mobility training for yoga 

Find freedom in your body.  This class combines strength and flexibility training to improve your mobility and increase your range of motion.  It will also cover proper core activation as well as strength and mobility for the shoulders and wrists in preparation for inversions and arm balancing.

Week 2: Intro to inverstions part 1

This session will focus on mobilizing, opening and strengthening the wrists and shoulders to prepare for inversions and arm balances in a functional way. We'll cover foundational arm balances such as the classic crow and peacock to prepare for full inversions later in the series.

Week 3: Intro to inversions part 2

This class will cover a stepwise approach allowing for a safe, approachable entry and exit into headstand and shoulder stand.  In addition, you will learn the proper technique and alignment for forearm stand.  We’ll highlight clean entry and exit techniques for all of these poses. 

Week 4: Intro to inversions part 3

In this session, the focus will be entry techniques into classical handstand.  Content will cover proper body positioning, the best method for entering the handstand pose, and how to do this beneficial pose with safety and confidence. 

Week 5: Intro inversions part 3
Quest for the press!  Learn the secret to pressing up into handstand.  We’ll review handstand and more advanced variations including Scorpion forearm stand and  Scorpion handstand.  Expect an introduction to hollow back handstand variations.

Week 6: FLY yoga master class

This powerful 90-minute Vinyasa flow master class features inversions in a creative and safe way.  The class is playful and intelligently sequenced to build from the foundations of strength, stability, and openness.  No matter where you are in your relationship with going upside down, our time together will transform your practice and give you the wings to FLY.

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  • "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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Yin Yoga this Friday!

Join Erin 5:30 Friday evening for a soothing Yin class. Sign up to save 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.