On the Mat

In this final episode of our 8 Limbs of Yoga series, we arrive at the eighth and final limb: Samadhi.Often translated as complete absorption, Samadhi represents the culmination of the yogic path: the moment when the meditator, the object of meditation, and the act of meditation itself merge into pure consciousness. In this episode, we explore what Samadhi means across yogic traditions, the deeper philosophy behind the term, and how it relates to the journey we’ve taken through the previous seven limbs.We’ll discuss:What Samadhi actually is (and what it isn’t)The relationship between Dharana, Dhyana, and SamadhiThe stages of Samadhi described in the Yoga SutrasMystical experiences sometimes associated with deep meditationand much more!This episode ties the entire path of yoga together and reflects on how these practices help create the conditions for profound inner union…you don’t want to miss it!

Today you’re getting a two-for-one as we unpack Dharana and Dhyana, the sixth and seventh limbs of yoga. These two branches are are deeply intertwined, with one leading directly into the other. And together they form the foundation of what we commonly call meditation.We’ll explore why attention is becoming such a rare resource in the modern age, different meditation techniques from the Yoga Sutras to today, and how to choose the right focal point for your unique mind.Then we’ll shift into Dhyana — what happens when concentration deepens into an unbroken flow of awareness — and I’ll share some personal experiences to help bring this abstract idea to life and show how it can unexpectedly arise both on and off the mat.A practical, grounded exploration of these deceptively simple limbs, and the pathway from focus to flow.Join the On the Mat studio! https://onthemat.mykajabi.comFollow Leah on Instagram: @onthematwithleah

In this episode, we explore Pratyahara, the fifth limb of yoga—and the one most often overlooked. Sometimes called the “forgotten limb,” Pratyahara sits at the exact center of the 8 Limbed Path, acting as the essential bridge between yoga’s outer practices (ethical living, asana, breath) and the inner journey of concentration, meditation, and beyond.We’ll break down the Sanskrit roots of the word, why yogic philosophy considers sensory withdrawal to be the gateway to meditation, and how our modern world of notifications, bright colors, and constant stimulation hijacks our attention.You’ll learn the difference between “right” and “wrong” impressions, why controlling what we take in through the senses matters just as much as the food we eat, and practical ways to practice Pratyahara, both on the mat and in daily life.Follow Leah on Instagram: https://www.instagram.com/onthematwithleah/ Join the On the Mat Studio! https://onthemat.mykajabi.com/offers/wBrNzCmH

What happens to prana once it enters the body? In this episode, we explore the five Vayus  - the directional movements of life force energy that influence everything from digestion to emotional release. From the grounding energy of Apana to the expansive radiance of Vyana, we’ll discover how awareness of these inner winds can support balance, vitality, and harmony in all areas of life.Tune in to discover how awareness of these subtle winds can help you find your energetic flow, on and off the mat.Follow Leah on Instagram: @onthematwithleahJoin the On the Mat Online Studio! https://onthemat.mykajabi.com/offers/wBrNzCmH

In this episode, we turn our attention to the fourth limb of yoga: Prānāyāma. Commonly translated as “breathwork,” Prānāyāma extends far beyond the physical act of breathing; rather it is the conscious regulation of prana, the life force energy that sustains us. Together, we’ll explore the deeper meaning behind this ancient practice, its roots in the Yoga Sutras, and the five categories of pranayama techniques that help us balance, energize, and calm both body and mind.Join me as we discover how conscious breathing can transform energy, still the mind, and deepen your connection to self!Follow Leah on Instagram: https://www.instagram.com/onthematwithleahJoin the On the Mat Studio with a 5 Day Free Trial! https://onthemat.mykajabi.com

Not all yoga is the same…and that’s a good thing. Because WE are not all the same. Whether you're new to the practice, returning after time away, or simply curious about exploring something new, this episode of On the Mat is your guide to understanding the many forms of āsana, the physical limb of yoga.Leah breaks down the major styles of yoga practiced today, from Hatha, Vinyasa, and Ashtanga to Yin, Restorative, and Kundalini, including their roots, unique benefits, and what kind of practitioner they serve. She shares historical context, cultural influences, and even the controversies that have shaped how yoga is practiced in the modern world.You’ll walk away with a clearer sense of what style might best support your body, your energy, and your goals - whether that’s sweat, stillness, structure, or soul work. Because finding the right practice can be the difference between feeling disconnected and feeling at home on your mat.Follow Leah on Instagram: @onthematwithleahJoin the On the Mat Online Studio! https://onthemat.mykajabi.com Download this week's freebie:

What if surrender isn’t weakness, but freedom?In this final installment of our Yamas and Niyamas series, we we turn to Īśvara Praṇidhāna - devotion and surrender to the Divine. This principle asks us to soften our grip on life, to trust the flow, and to recognize the sacred in the everyday.Together we will explore the paradox of surrender as power, the illusion of control, and the freedom that comes from releasing rigidity and ego and learning to ride the waves of life. You’ll learn how to weave this teaching into your yoga practice, from savasana to daily rituals, and discover how Īśvara Praṇidhāna invites us to co-create with the Universe rather than control it. This episode is a reminder that the ultimate freedom is found not in holding on, but in letting go.Follow Leah on Instagram: @onthematwithleahDownload this week's freebie! https://onthemat.mykajabi.com/pl/2148737827

What does it really mean to “know yourself”? And how do we begin to peel back the many layers of identity, belief, and conditioning to rediscover our true essence? Through yogic philosophy, lived experience, and modern reflections, we’ll journey into the heart of the Self as we dive into the fourth Niyama, SvadhyayaIn this episode, we’ll explore:The question “Who am I?” and how yoga approaches it through Atman, Brahman, Purusha, and PrakritiHow the Koshas (or “sheaths”) act as layers of illusion covering our deepest truthThe role of ego (Ahamkara) and ignorance (Avidya) in obscuring the SelfPractical ways to bring Svadhyaya into daily life, from journaling and therapy to sacred study and mindful movementHow to practice Svadhyaya on the mat—using asana, mantra, and meditation as mirrors for self-discoveryAnd ultimately, how self-study not only reconnects us with our own divinity, but helps us see the Divine in all beingsFollow Leah on Instagram: @onthematwithleahSign up for my newsletter! https://onthemat.mykajabi.com/newsletter

In this episode of On the Mat, we step into the fire of Tapas, the third Niyama of Patanjali’s Yoga Sutras. Far from Spanish appetizers, Tapas translates as “to burn” - not like the destructive blaze of a wildfire. Instead, it’s the controlled heat that purifies, strengthens, and transforms us.We’ll explore how Tapas shows up in chosen practices like building new habits, as well as in life’s unexpected challenges that force us into growth. Along the way, we’ll unpack the difference between healthy self-discipline and harmful self-punishment, and how to approach discomfort as a teacher rather than an enemy.From saying no to what doesn’t serve you, to sitting with the heat of change, Tapas is the discipline that helps us shed what we’ve outgrown and step closer to our Highest Selves. On and off the mat, it’s about intention, love, and transformation through the fire.https://substack.com/@onthematwithleahDownload this week's freebie! https://on-the-mat.kit.com/7784d1075b

In this episode of On the Mat, we explore Santosha, the second Niyama of Patanjali’s Yoga Sutras, most often translated as contentment. Too often, we label emotions as “good” or “bad,” chasing joy while pushing away sadness, anger, or grief. But Santosha reminds us that true contentment isn’t about being happy all the time; it’s about finding peace in the full spectrum of the human experience.We’ll dive into what Santosha really means, why contentment is a journey rather than a destination, and how our labels of “good” and “bad” keep us stuck in cycles of discontent. Along the way, we’ll unpack the paradox of Santosha (that the more we chase contentment, the further it slips away) and how presence and acceptance help us return to it.On and off the mat, Santosha is an invitation to let go of comparison, release expectations, and find joy in the simple, ordinary moments of life.Follow Leah on Instagram: @onthematwithleahFollow Leah on Substack: https://substack.com/@onthematwithleah Download this week's freebie! https://on-the-mat.kit.com/e439d0a601

In this special episode of On the Mat, we dive deeper into our exploration of Saucha (the yogic principle of purity) with a conversation around the practice of sobriety. Today we are joined by our first ever guest on the podcast: Ariana Swartz, a certified health coach and yoga teacher (plus my 300hr YTT roommate!). Together we will look at the intersections of recovery and yoga, discovering how both paths invite us to return to the truest essence of ourselves.Expect a wide-ranging spiritual conversation, from Ariana’s personal experience with recovery and the ways in which yoga supported her path to sobriety (and how sobriety in turn deepened her connection to yoga) to the ways in which practices like asana, pranayama, and meditation can support us in seasons of transformation.Whether you are already walking the sober path, sober curious (like me!) or simply looking to live a life with more energetic clarity, this episode is for you!Follow Leah on Instagram: @onthematwithleahFollow Leah on Substack: https://substack.com/@onthematwithleah Follow Ariana on Instagram: @soberyogifeministDownload this week's freebie: https://on-the-mat.kit.com/9f2883528d

After our five-part journey through the Yamas, we now turn toward the Niyamas: the ethical observances of yogaWe begin with Saucha, often translated as “cleanliness” or “purity.” But what does purity really mean? And how do we avoid letting it slip into an unhealthy pursuit of perfection? Drawing from yogic philosophy, modern practices, and my own lived experience with OCD, we’ll explore Saucha as a holistic process of cleansing body, mind, and energy.We’ll discuss:Why yoga places such emphasis on purification and how it connects to spiritual awakeningThe difference between purity and perfection and how presence is the heart of SauchaPractical ways to bring Saucha into daily life, from mindful movement and decluttering to digital detoxes and energetic ritualsAnd so much more!

In this final installment of our journey through the Yamas, we explore Aparigraha - the practice of non-attachment. From letting go of control to releasing outdated beliefs, expectations, and outcomes, Aparigraha teaches us how to live with an open palm rather than a clenched fist. Leah shares personal reflections and yogic wisdom to help us understand why clinging creates suffering, how to embrace impermanence with grace, and how this practice of release can open the door to freedom, trust, and spaciousness, both on the mat and in our lives.Follow Leah on Instagram: @onthematwithleahFollow Leah on Substack: https://substack.com/@onthematwithleah Download this week’s freebie! https://on-the-mat.kit.com/250286ead9

In a culture that glorifies more - more hustle, more likes, more stuff - Brahmacharya offers a sacred pause. In this episode of On the Mat, Leah unpacks the fourth Yama from Patanjali’s Yoga Sutras, often translated as moderation or non-excess, but whose roots trace back to something much deeper: a way of living aligned with the Divine.Together, we’ll explore Brahmacharya as a practice of right energy, not rigid denial. We’ll talk about balance, enjoyment, and the difference between willpower and self-discipline. Leah also shares how moderation is not about restriction, but about creating space for more meaning, more presence, and more intentional joy - on your mat and in your life.Follow Leah on Instagram: @onthematwithleahFollow Leah on Substack: https://substack.com/@onthematwithleah Download this week’s freebie! https://on-the-mat.kit.com/459533eb59

When we hear the word “stealing,” we might think of taking something physical that doesn’t belong to us. But like the other Yamas, Asteya is much more than its surface translation. In this episode of On the Mat, we unpack the deeper meaning of non-stealing - from the subtle ways we take time, energy, ideas, or opportunities, to the even subtler ways we rob ourselves of presence, purpose, and possibility. We’ll explore what it means to live from a place of abundance rather than lack, and how the practice of Asteya invites us to cultivate gratitude, generosity, and trust, on and off the mat.Follow Leah on Instagram: @onthematwithleahFollow Leah on Substack: https://substack.com/@onthematwithleah Download this week’s freebie! https://on-the-mat.kit.com/fd63741601

Truth can be powerful…and complicated. In this episode of On the Mat, Leah explores Satya, the second of the Yamas from Patanjali’s Yoga Sutras. Building on the foundation of Ahimsa (non-violence), Satya invites us to live with honesty, integrity, and clarity in our thoughts, words, and actions - but never at the expense of compassion.We’ll explore how truth is shaped by perspective, how it can evolve over time, and why living in alignment with what’s real (not just what’s comfortable) is one of the most courageous aspects of the yogic path. From setting boundaries to skipping a pose that doesn’t serve you, Satya asks us to show up truthfully, for ourselves and others.Follow Leah on Instagram: @onthematwithleahFollow Leah on Substack: https://substack.com/@onthematwithleah Download this week’s freebie! https://on-the-mat.kit.com/32ee0ac946

Before handstands, before breathwork, before any of it, yoga begins with how we live. In this episode of On the Mat, Leah introduces the foundational ethics of the yoga practice: the Yamas and Niyamas, as taught in Patanjali’s Yoga Sutras. You'll hear the mythic origin story of the sage Patanjali, explore what it really means to live in alignment with yogic values, and dive deep into the first (and arguably most important) yama: Ahimsa, or non-violence.Ahimsa asks us to do more than avoid harm. It calls us to become agents of peace in the way we think, act, rest, eat, speak, and move through the world. Leah explores how this principle applies not only to our relationships and the planet, but also to how we treat ourselves, on and off the mat.Follow Leah on Instagram: @onthematwithleahFollow Leah on Substack: https://substack.com/@onthematwithleah Download this week’s freebie! https://on-the-mat.kit.com/6f31798f3d

Yoga isn’t just about touching your toes - it’s a rich, multidimensional practice with deep roots and even deeper purpose. In this episode of On the Mat, Leah peels back the layers of the practice to explore its deeper meaning beyond the mat. From the root of the word “yoga” to the concept of union and the Eight-Limbed path, you'll learn why yoga is so much more than stretching. We’ll also dive into the different yogic paths from the Bhagavad Gita (karma, bhakti, jnana, and raja) and how yoga can be a deeply personal, spiritual, and transformative journey. Whether you're brand new or years into your practice, this is the episode that grounds you in the purpose behind the poses.Follow Leah on Instagram: @onthematwithleahFollow Leah on Substack: https://substack.com/@onthematwithleah 

In this opening episode of On the Mat, Leah shares the story of how yoga first found her, how the practice evolved from movement to a way of life, and what ultimately led her to become a teacher. You'll hear about the inspiration behind this podcast, what to expect in future episodes, and how this space can support you in deepening your own relationship with yoga, on and off the mat. Whether you're a long-time practitioner or have never set foot in a studio, this is where our journey together begins.

Welcome to On the Mat, a podcast for yoga practitioners who are ready to take their practice beyond the studio and into the heart of everyday life. Hosted by yoga teacher Leah Oren, each episode explores the deeper layers of yoga philosophy and spirituality, inviting you to live your practice with more intention, awareness, and grace.Whether you're just beginning your yogic journey or are a dedicated yogi looking to reconnect with the roots of the practice, this podcast offers thoughtful conversations, guided reflections, and grounded inspiration to support your path - on and off the matSubscribe now! New episodes out every other Friday