Program Begins

July 25

  • 00Days
  • 00Hours
  • 00Minutes
  • 00Seconds

Meditation and Movement

Price: $75.00–$108.00 – Sliding Scale Tuition

Meditation is a skill we develop over time to bring our hearts and minds back to a centered space.

This online workshop will include:

  • Basic principles of meditation and how it can benefit our lives
  • Gentle asana flow to open our hearts and prepare for seated meditation
  • Mindful Vinyasa flows with variations with the breath and mantras to heighten a meditative experience
  • Pranayama (breathing practices) with focused attention to bring positive change in our daily lives

Live sessions with Sahaja on Saturday at 11 am–1 pm, on Sunday at 9–11 am (EDT).

There are 4 in-person spaces available at Holy Cow Studio. If you're in the Charleston, SC area, and are interested in this option, please sign-up for this Online program and email You must follow social distancing procedures.

In addition, you will have access to the Ashram’s Live Hatha Yoga classes at 5 pm, recorded Integral Yoga Hatha classes, meditations, and an inspirational talk. You will also have access to an online social community to connect and communicate with other participants about this course.

Continuing Education (CE) Opportunities


Trace will keep you laughing through tough poses. — Kathy Kondes

Trace has a refreshing and inspiring balance between being “real” and relatable, and also reflecting and articulating what the spiritual teachings are about. — Spencer Snakard

This was a great weekend of Yoga, joy, and peace. — Susan Coppola

Trace is very down-to-earth, knowledgeable, and inspiring at the same time. — Tracy Strucker


  • 1

    Meditation and Movement

    • Student Walkthrough – How to Navigate this Course

    • Welcome to Meditation and Movement

    • Resources, Materials, and Assistance

  • 2

    Day 1 | July 25

    • Morning Sadhana

    • LIVE – Session 1 with Trace Sahaja Bonner – 11 am–1 pm EDT

    • Lunch Talk

    • LIVE – Session 2 with Trace Sahaja Bonner – 2–4 pm EDT

    • LIVE – Integral Yoga® Hatha 5–6:30 pm EDT

    • LIVE – Satsang with talk by Special Guest 7:30–9:30 pm EDT

  • 3

    Day 2 | July 26

    • Morning Sadhana

    • LIVE – Session 3 with Trace Sahaja Bonner – 9–11 am EDT

    • Lunch Talk

    • LIVE – Integral Yoga® Hatha 5–6:30 pm EDT

    • Congratulations!

    • Program Evaluation – Help us create amazing experiences


E-RYT 500

Trace Sahaja Bonner

Trace Sahaja is the founder/director of Holy Cow Yoga Center, where she’s served for over 20 years. She began her practice over 25 years ago. Her teaching style has evolved to incorporate various Hatha practices, her primary teacher is Sri Swami Satchidananda. Over the last 20 years, Trace Sahaja has not only directed a vibrant Yoga center, Holy Cow Yoga Center but also lead 200 and 500-hour teacher trainings, guided group tours to India, released a DVD Sahaja Vinyasa and wrote various online articles on Yoga. She continues to take workshops with a host of contemporary teachers and deepen her personal understanding of Yoga. Yoga invites us to have fun with the journey, so she enjoys bringing her lighthearted teaching style to all levels of Yoga classes, teacher trainings, as well as in workshops on meditation, the Yoga Sutras, and the Bhagavad Gita.

Register Now

In this online workshop, experience a joy-based weekend that explores both meditation and movement as a way to get back to a centered space, and connect to our inner wisdom.