Your life is meant to flow
Online yoga classes, meditation instruction, and a vibrant yoga community near State College, Pennsylvania.
Something very special is alive within you. When you connect to it, everything feels lighter. What if, one day, you discovered the source of that ease?
That flow you seek just found you.
Welcome to here and now! Here, no matter where you are, is the place to discover energy, health, happiness, and inspiration. Now, no matter what’s going on, is the time to live well and shine bright. With the right guidance and instruction, you don’t have to be overwhelmed or frustrated by today’s stressful realities. You can learn to welcome the gift of this existence and choose to embrace it every day. A life that feels relaxed, calm, steady, and connected awaits you. That is what it means to flow this life.
The Girl with Scoliosis
Hi. I’m Theresa Shay. Yoga and TriYoga® entered my life in my early twenties. I was a stressed out high school English teacher looking to avoid burnout. “Start moving,” the inner voice said, but I did not like to exercise. I was diagnosed in fifth grade with scoliosis and wore a back brace from age 14 to 17. I preferred not to think about my body.
By gift and by grace, I came to TriYoga. This practice helped me develop a compassionate connection with my body despite the “deformity” of my spine. As I connected with my body and my breath, my mind quieted. That changed everything.
In 2002, I had a profound experience of feeling from within how the lifeforce energy, known in yoga as Prana, guides this existence. Scoliosis, or any condition, cannot stop that flow.
TriYoga is powerful enough to transform a body immobilized by a back brace. It is powerful enough to focus a racing mind teetering on burnout. The connection of body and mind, aligned to breath, brings the freedom that is waiting to greet you this very moment.
Now is the time to meet the flow.
The demands of daily life and the uncertainties of the 21st century may not change, but you can change. Whether you are challenged by a physical condition, mental pain, dis-ease, or a longing for something “more” from life, here and now is hOMe. You have a breath, and you have a body. That’s all you need to start. Health, happiness, and wisdom are eager to greet you, and I am here to guide you on the way.
Theresa is a fantastic and generous teacher. If you are looking for a joyous, healthy, awareness-building practice, this is it!
Lesley D.
Free Resources
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5 Practices to Begin Your Journey (PDF)
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Pull up a seat or lie down to relax with this audio track. In under 10 minutes you’ll return to your day refreshed with greater energy and focus.
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Sign up to receive Wisdom for the Week, delivered to your inbox most Sundays. I share yoga wisdom as it relates to your daily life, relationships, and living in the 21st century.
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An annual tradition, this community dedicates the first 40 days of each new year to the meditation practices that go hand in hand with the yogaflow® we teach. This free outreach includes daily videos and live online group meditations and gatherings. Join our email list for info on signing up for our next meditation challenge, beginning January 1. 2026.
Self-Paced Course
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Videos for the five practices in the intro guide, plus three bonus videos including “Discovering Scoliosis” and “Scoliosis Literacy: The Language of Curves.”
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A self-paced course with seven lessons, introducing TriYoga and yoga to those new to the practice.
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Establish - or renew - a steady meditation rhythm with the complete 40 Days and an Intention archive. Includes instructional videos, daily guided practices, live sessions from the 2026 meditation challenge, plus a bonus video on establishing a comfortable seat.
TriYoga Flow
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Move your body, deepen your breath, and clear you mind. Our Flow membership includes live online yoga daily yoga classes, replays of classes, a vast video library, monthly coaching, and more. Join the waitlist and receive a special discount when the doors open.
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Work with me 1:1 to learn yoga, meditation, or to explore life’s questions from the perspective of yoga.
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Have a moment to catch some yoga? Follow that thought! Join a live Zoom class or watch a replay any time.
Mentoring & Training
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Grow and transform through this fully personalized journey of 1:1 support over nine months. Limited availability. Reach out for more information.
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Join a training to deepen your practice or learn to teach. TriYoga’s systematic approach includes 8 levels of Yogaflow and Prana Vidya, the subtle practices. Trainings are offered for yoga as well as meditation.
Learn to relax. Connect to your breath. Calm your mind.
Meet your Self.
Yoga Classes, Events, Yoga Retreats, Meditation, Mentoring + More
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Yoga For Fused & Unfused Spines
Celebrate International Scoliosis Awareness Day with a simple yoga practice that presents TriYoga®'s approach to scoliosis.
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Classes with Chandra
Whether you are new to TriYoga or a longtime practitioner, June 15-July 7 offers a unique opportunity to study with Chandra, a senior teacher deeply connected to the roots of the practice.
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Yogaflow® Morning
Savor the energy of an in-person yogaflow®, community, and a studio of unparalleled beauty. Join Theresa for a spacious morning of yoga - July 19.
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Scoliosis Wellness Retreat
Gather with the scoliosis and spinal fusion community for a weekend of yoga, meditation, conversation and community. Join Theresa Aug. 28-30 at Light on the Hill Retreat Center in Van Etten, NY.
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TriYoga Fall Retreat
Early registration now open! Join Theresa, assisted by Chandra, at Light on the Hill (NY) for a spacious weekend of yoga, breathing, meditation, nature, and delicious food. Register by Aug. 9 and save!
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Live Your Yoga
Are you ready to make a shift but unsure how to get there? Or even start? For the first time ever, we are offering a 1:1 mentoring program personalized for your growth and transformation.
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Private Yoga Sessions
Sign up for a private online yoga session with Theresa. Enjoy guided yogaflow®, work on areas of limitation, discuss yoga wisdom, or receive yoga teacher mentoring. Choose your focus!
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Take a Class
Drop in to any yoga class by purchasing a one-class pass. Open to non-Flow members, classes are offered live or via replay throughout the week. Schedule your class today.
TriYoga
A whole new experience for body, mind and spirit.
What students say
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Through TriYoga I have finally found the surge of energy needed to experience a major shift toward grace, self-compassion, and slowness.
Meghan M.
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I enjoy your newsletters, your classes, the ability to participate any time my body and mind are ready to flow, and the uplifting inspiration I garner from being a part of your yoga program.
Lynn S.
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Thank you for leading us to this place of peace and happiness.
Roberta H.
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TriYoga keeps the language of practice simple and not overloaded with Sanskrit terms. This makes it easy for a beginner to follow.
Carol W.
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Your joy and serenity are divinely contagious.
Madhu P.
