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Simone Nitzan Yoga

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I am an ashtanga yoga practitioner and teacher who fell in love with yoga after many years of intense physical training and competitive sports.

13/10/2026

One of the greatest things I’ve learned from Judith Hanson Lasater is that no one can make me feel anything without my permission.

I’m responsible for my own emotional state. And I’m not responsible for anyone else’s.

That second part is where many of us get stuck. If you’ve spent years caring for others, you probably know the reflex. Someone you love is upset, and you rush in to fix it.

For me, it’s my children. It’s so hard to watch your child suffer, and it’s natural to want to make them happy when they’re upset. But one of our most important jobs as parents is teaching our children how to be with uncomfortable emotions. And that’s almost impossible if we can’t be with our own.

When someone we love is upset, it can wake up our own hurt child. Healing those wounds is one of the most responsible things we can do.

Their feelings are theirs to feel. Your work is to stay steady enough to be there while they do.

11/10/2026

When I was trying to get pregnant with my first child, a Chinese medicine doctor told me to trick my body into thinking I was resting all the time.

She saw someone depleted, stressed, undernourished and exhausted. Waking before 5, doing two to three hours of yoga a day, teaching 15-plus classes a week and eating little more than salad looked healthy from the outside. Inside, my body was stuck in fight or flight.

After two years of trying, I did exactly what she said and was pregnant within three months.

That’s when I fell in love with restorative yoga and realized it’s a missing piece for most of us. Our accomplishment-driven culture tells us to do more, produce more, consume more. No wonder so many of us live with chronic pain or illness. Our nervous systems are in overdrive.

In a parasympathetic state, our bodies can build back, heal and recover. That’s why I do a Savasana every day, and why restorative yoga is part of everything I teach. When people learn to rest consciously, things shift. Tension releases. Old scars heal. So much more becomes possible.

You don’t need another coffee to push through. You need a Savasana.

10/10/2026

Many of us think our stiff, achy lower backs need to be stretched out. Most of the time, that’s not what they need.

You need to release the muscles that are tight, wake up the muscles that are sleepy, and move the joints that are stiff.
For 10 years, I’ve refined my own back care routine out of necessity. When I’m overtired, stressed, or overwhelmed, the pain settles into my right SI joint.

I’ve taught for over 20 years and hold two university degrees in kinesiology. I’ve worked with thousands of students and so many back issues. So I can say this with confidence: this routine will help your back.

Imagine moving through the world without having to think about your back. Taking the long walk without needing to rest, or playing with your kids or grandkids without bracing for the pain.

On October 27 at 4 p.m. ET, I’m teaching The Back Pain Reset, a free live class on Zoom. If you can’t make it live, you’ll get the recording.

Comment BACK and I’ll send you the link to register.

Please send this to anyone you know with a sore lower back.

09/10/2026

I don’t practice on the mat to get good at yoga. I practice so I can bring something from it into the rest of my day.

Practicing noticing my breath on the mat helps me notice it everywhere else too. In the car. In the kitchen. In the middle of a conversation I’d rather not be having.

Staying present on the mat is the easy part. Staying present when life gets hard is the real practice.

There’s no magic cure. You do the work, and you keep showing up. Some days that’s all it is.

08/10/2026

The missing piece in relieving your back pain isn’t another stretch.

You’ve been told to keep moving, and you have. But the tension in your back keeps coming back. And slowly, you’ve started planning your days around it: the walks you cut short, the trips you hesitate to book, the mornings you brace before getting out of bed.

That’s because movement is only half of it. The other half is your nervous system. When it’s been on high alert for years, your body holds on, and your back is often where it shows up.

Conscious rest is how you teach your nervous system to let go. It’s what most people overlook, and it’s often what finally makes the difference.

I’ve taught yoga for 20 years, with degrees in exercise and breathing physiology. I’ve helped hundreds of people find their way out of back pain, and this is what I come back to again and again.

Join me for The Back Pain Reset, a free live class on Zoom, on October 27 at 4 p.m. ET. We’ll move, breathe, and rest, so you can feel the shift in your own back. If you can’t make it live, you’ll still get the recording.

Comment BACK and I’ll send you the link to register.

08/10/2026

You need to be you, for yourself, first. Easier said than done when you’re the one everyone counts on.

This isn’t selfish. It isn’t one more thing you’re getting wrong. You can’t give from an empty plate.

Taking care of yourself is part of being a radically responsible adult. It’s what grows your capacity to be there for others.

And sometimes the most responsible thing is to step away, feed yourself, and come back when your nervous system can handle what’s in front of you.

This is your work. Only you can do it.

05/10/2026

One of my old teachers used to say, “Take what feels good and deepen that.”

It’s stayed with me, and became part of my general movement philosophy.

Of course, there’s a time to challenge yourself, to push. And when you’re recovering from an injury, some things are painful, and it’s ok to move through that.

But sometimes I just want the movement to feel good.

And that’s ok too.

03/10/2026

Many of us believe we should handle things on our own. We’ve spent years being the capable one, the person others lean on.

Independence can get you far in life. But the shadow side of it can be isolation. Many things aren’t meant to be carried alone.

I’m reminded of this every time I teach. However I feel walking in, I leave lighter. There’s something remarkable that happens to me when I place my focus fully on others for a while. Whatever I carried in dissolves.

I also get to witness the shifts in the students. Sometimes they arrive carrying a weight or heaviness from their day. By the end, something has opened. They’ve felt what it’s like to be held by a group practicing together.

That’s the part we forget we need. Not someone to fix things, but people beside us, breathing in the same room.

It’s one of the reasons I love leading retreats. Beyond the mat, a community forms. Some people have stayed friends for years, traveled together, or started book clubs back home.

What lingers is the quiet relief of learning you don’t have to do it all yourself.

A few spots are left in Ecuador and Sicily. Comment “retreat” and I’ll send you the info.

02/10/2026

I used to practice to see what my body could do. Now I practice so it keeps doing what I need.

I’m not interested in acrobatics or tricks anymore. I want to live without pain. I want to keep doing the things I love. And honestly, I want to be able to go to the bathroom by myself when I’m old.

That last one isn’t glamorous, but it’s true. It’s also a better reason to practice than anything I used to chase.

The right practice changes as we do.

What keeps you moving these days?

01/10/2026

Remind yourself and someone else you love who might be going through a hard time, it’s not going to be like this forever.

Impermanence is the goodness of reality!

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