What are the benefits of yoga?

Whatever your age or physical condition, yoga can help you vastly improve the quality of your life and health. The word “yoga” comes from Sanskrit, meaning to yoke or discipline, to unite, to make whole. Yoga helps connect the body, mind and breath improving our well-being physically, mentally, emotionally and spiritually.

I'm a beginner, which class should I attend?

We offer many class options for beginners.  Our Hot Flow – Set class is a beginner friendly series and a set sequence each class.  If the heat isn’t for you, please try Yoga Basics, Basic Flow, Flow, Restorative, Therapeutic, Yin-deep stretch, Gentle, Gentle Flow, Chair, Classical, or any of the Pilates, Aerial or Barre classes.  Please contact us with any questions – and fill out our Online Waiver ahead of time. 

What if I'm not flexible?

Don’t let your inflexibility keep you away! You don’t have to be flexible to do yoga. That is like saying you are too dirty to take a bath.  Just come, try, practice and see your flexibility improve!

What should I wear?

Remove your shoes at the door and change into your bare feet. Wear comfortable clothing that will not overheat or overly bind.  Please do NOT wear perfume, and we recommend not wearing makeup or jewelry.

What should I bring?

Bring water, a towel, and a yoga mat if you have one. You can rent a mat at the studio or we have mats for purchase.

Should I eat before class and how hydrated do I need to be?

Eat at least two hours before class and wait at least a half hour after class to eat. You may feel nauseous or tired if you eat too close before practicing.  It is best to practice yoga on an empty stomach. Drink plenty of water before, during, and after class. Stay as hydrated as possible by drinking water throughout the day before you practice.

What guidelines should I follow when I practice yoga?

Listen to your body!  Respect pain. Pay close attention to your body’s innate feedback system. Distinguish between the discomfort of moving a stiff body and pain caused by overdoing or excessive demand on a joint. Sudden or severe pain is a warning. Most postures can be modified; JUST ASK! Balance work and rest. Yoga is about building energy.  Breathe properly. Without fully expanding your lungs, the muscles you are exercising cannot be adequately supplied with oxygen.

Can I talk during class and ask questions?

We love questions and love interacting with our students. Always ask us questions however please help us respect the quietness of the studio before and after class.

I am really fit. Will Yoga challenge me?

No matter what condition you are in, Yoga is a great way to enhance or surpass your current fitness level. Try it. You’ll be hooked. Please let us know if you need help navigating our schedule to help you find the class that is best for you!

What is the most important thing I need to know before taking Hot Yoga?

Be well hydrated.  80% of Americans are chronically dehydrated without taking hot yoga.  HYDRATE, HYDRATE, HYDRATE! Remember, this is a lifetime practice that can always improve, deepen and advance! This is your practice. Do not compare where you are today to others. Just practice and find your yoga glow!

What does Namaste mean?

Namaste is a customary greeting when individuals meet and a farewell when they part. Namaste is spoken with a slight bow and hands pressed together, palms touching and fingers pointing upwards, thumbs close to the chest. In Hinduism it means “I bow to the divine in you.” Namaste is a  gracious form of extending friendship in love, respect and humility.

Is yoga covered by my insurance?

We joined United Healthcare’s Wellness and Fitness Reimbursement Program. If you are a United Healthcare Member and purchase a monthly membership at In Balance and practice 12 x per month, you will receive a $20 reimbursement from UHC. The wellness program that pays you back for getting fit! Let us know if you are interested in joining! It is really simple!

Requirements for Aerial Yoga

Clothing Requirements: short or long sleeves (no tank tops); no zippers or metal.  No jewelry.  No yoga mats required.

More questions?

If you have any other questions, please email us or call.

[email protected]


“Please practice self-care before any yoga class the same as you would before any workout! Be fully hydrated and have eaten. We want you to feel the best you can while you practice with us. Take care of yourself!” – Nicole F. LaFon



If you are pregnant, please let us know so we can offer modifications.  Please don't assume your teacher knows you are pregnant.  Prenatal Yoga is offered each Sunday, 1:30 - 2:30 pm.  We also offer many other Prenatal Friendly classes each week.  The teacher would be happy to offer modifications once made aware.  Contact us for more information.

Temperature Consistency

We had our Teacher Meeting this past weekend and discussed consistent temperatures for our classes across the schedule.
Warm:  88 - 92 Degrees
Hot Flow - Mix:  95 Degrees
Hot Flow - Set:  105 Degrees

Hooks for Bathroom Stalls

Request for Hooks on the Back of the Bathroom Doors:  Ordered and Will Be in Soon.

Cork Blocks vs Foam Blocks

If you prefer a certain block, please let us know and we will get it for you.  We try to keep a combination of both located at both prop shelves for your convenience.

Arriving Late to Class

Please try to arrive to class on time.  We are considering a late policy.  Until the policy is decided, if you do arrive after class has started, please enter as quietly, respectfully and mindfully as possible to provide the smallest disruption as possible.

More feedback?

If you have any other questions or feedback, please email us or call.

[email protected]


1512 N. Main Street

Blacksburg, VA 24060

@ VTCRC: 2000 Kraft Dr. Suite 1204

Blacksburg, VA 24060