Foundations Yoga

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Madison, NJ
Foundations Yoga

Foundations Yoga is a boutique style studio that embraces both a traditional and therapeutic approach to yoga. Private sessions are available.

As a studio, it is our philosophy that yoga should be accessible to all people. Your experience at Foundations will include small class sizes taught by a highly qualified staff that is present to provide a supportive and personalized experience. Although we do offer classes for practitioners with a variety of levels of experience, the majority of our classes are designed for beginners and those looking for classes that are therapeutic in nature. We have a unique focus on energy work including reiki, sound healing and crystal healing. About the Boutique: Our boutique is open for shopping Tuesdays through Saturdays. Please see our website for specific hours. Step into our world where yoga meets fashion, and tranquility intertwines with style. Beyond a mere destination for yoga attire, our boutique boasts an eclectic selection, featuring everything from comfortable casual wear to premium yoga essentials, crystals, jewelry, gifts and more! Take the first step in your journey today and allow us to guide you in developing a practice that is comfortable, sustainable and fun! Foundations is not a hot yoga studio.

01/31/2026

Forward head posture with rounded shoulders changes how load is distributed through the body over time. As a result, people may notice things like:

• Neck tension or stiffness • Frequent headaches or migraines • Upper back and shoulder tension • Jaw or facial tension • Arm or hand fatigue, tingling, or heaviness • Mid-back or low-back discomfort • Hip tightness or asymmetry • Knee fatigue or discomfort during standing, walking, or stairs • A general feeling of effort when standing or sitting upright

Why this matters: forward head posture increases the mechanical demand on muscles of the neck, shoulders, trunk, and hips. When the trunk shifts forward, the hips and glutes often lose efficiency, which can shift more load into the knees and lower body. In research and clinical observation, this increased demand is often associated with tension, fatigue, and discomfort in areas that don’t always seem “posture-related.”

Stay tuned for the next post, where we’ll share a couple of our favorite supportive movement strategies to help improve head–shoulder stacking and overall alignment.

01/28/2026

Is yoga actually what your body needs right now? For many people, the answer isn’t about flexibility or prior yoga experience — it’s about whether movement will help them feel stronger, steadier, and better supported in daily life and alongside the other ways they stay active. Yoga builds strength, coordination, and joint stability in a way that supports movement, reduces injury risk, improves recovery time, and helps ease ongoing discomfort. That’s why it’s often recommended for people managing aches and pains, working on balance, staying active through sports or higher-impact exercise, or looking for a smarter way to support their body long-term. Our New Client Special gives you time to explore different classes and instructors so you can find what works best for your body. Link in bio to get started.

01/23/2026

Some people prep for a snowstorm with milk and eggs. Others stock up on cozy sweaters and warm blankets.

If you’re that kind of person… we’ve got you covered.
 We don’t sell milk or eggs 😉 but we are fully stocked with sweaters, blankets, and all the cozy layers you’ll want when the snow hits.

Stop by today 11:30–4 or Saturday 11:30–3 and prep your storm survival kit the boutique way ❄️🧣

01/21/2026

Winter naturally invites us to slow down, turn inward, and reconnect with what grounds us. Our shelves are freshly restocked with calming essentials to support that quieter, more intentional season — incense, sage, smudge bowls, singing bowls, tingshas, crystals, and essential oils to help you create space for reflection, stillness, and personal ritual. Whether you’re looking to deepen your meditation practice, refresh your home’s atmosphere, or simply bring a little more peace into your day, these pieces are here to support you. Stop in, take a breath, and explore what feels aligned for you this season.

Foundations Yoga Boutique • Madison, NJ Open for shopping Wednesday through Saturday

01/20/2026

📣 LAST CALL TO ORDER YOUR FOUNDATIONS SHIRT! 📣

You may have already seen this year’s Foundations shirt worn around the studio by your favorite instructor — and now is your chance to grab one of your own.

This year’s theme says it all: “I’m Nicer After Yoga.”

Available styles: Unisex 3/4-length raglan tee – $28 Lightweight charcoal sweatshirt – $40 Sizes XS–2XL

Samples are available in the boutique to try on.
 Orders must be placed by Saturday, January 24, and payment is due at the time of ordering.

Place your order in the boutique before the deadline to reserve yours.

01/17/2026

Walking into a yoga studio for the first time can feel like a big step. What if you don’t know what to bring? What if you’ve never done yoga before? What if getting up and down from the floor feels hard?

If any of those questions have been holding you back, this post is for you.
 We’ve answered the most common questions we hear so you can feel a little more comfortable before ever stepping through the door.

If you still have questions, we’re always happy to help. You’re welcome to call us at 973-377-1238, or stop by during our boutique hours to take a tour, see the space, and get a feel for what we offer. We want you to feel comfortable and supported every step of the way.

If you’re ready to take the next step, we’re currently offering 3 weeks of unlimited yoga for $75. You can access this introductory offer through the link in our bio or visit our website to sign up when it feels right for you.

01/13/2026

🐍✨ Cobra vs. Upward-Facing Dog ✨🐶
These two backbends may look similar, but they serve different intentions in practice.

Cobra is not a “lesser” version of Updog — it’s a different pose with a different purpose.

🔹 Cobra Pose (Bhujangasana) Key Features: Legs and thighs stay grounded Hands under shoulders, elbows softly bent Arms assist the lift, but the back does the work Pelvis stays down as the chest lifts Chest opens without compressing the low back

✨ Benefits: Strengthens the upper and lower back, gently opens the chest and shoulders, builds awareness and control in spinal extension.

Cobra is especially helpful when the goal is to strengthen the muscles that support posture — an important focus for anyone spending long hours at computers, on phones, or seated throughout the day.

🔹 Upward-Facing Dog (Urdhva Mukha Svanasana) Key Features: Thighs and pelvis lift off the mat Arms are straight More weight through the hands and feet Greater demand on shoulders, arms, and core Deeper overall backbend

✨ Benefits: Builds strength in the arms, shoulders, and back, creates a strong front-body opening, and feels energizing in flowing practices.

⚡ Quick tip: In Cobra, the lift comes mainly from the back body. In Updog, the lift is supported by the arms, legs, and core.
Neither pose is better — they simply support different goals.

➡️ Save this post for reference and share it with someone who’s ever wondered, “Wait… is this Cobra or Updog?”

01/11/2026

🐍 Cobra pose isn’t one-size-fits-all! In this carousel, Jeannie shows 4 different variations—starting with forehead resting on stacked hands and gradually building up to the full expression.

Why choose a modification? ✨ To protect your lower back ✨ To work within your current mobility ✨ To focus on gentle strengthening before going deeper ✨ Because some days, less really is more

In cobra, the front of the body (chest, shoulders, and hip flexors) is gently lengthened, while the muscles that support the spine are strengthened to help build healthy, supported back extension.

Quick tip: In cobra, most bodies do best with hands under (or slightly behind) the shoulders—not out in front like sphinx. If your hands naturally land forward, that might simply be a sign that a lower variation is the best match today.

➡️ Scroll through to see all the ways you can approach cobra pose. Remember—your practice is your own. Always choose the version that feels right for your body on this day.

Which variation is your go-to? Drop it in the comments—Jeannie’s curious! 😄

01/10/2026

If you’ve been thinking about trying yoga, this is a great place to start. 💜
Our latest newsletter shares what’s happening at Foundations — from our New Client Special and boutique updates to options for private, personalized support if group classes aren’t the right fit for you yet.

Whether you’re brand new to yoga or just looking for a welcoming place to feel better in your body, we’d love for you to learn more about our community.

Click the link to explore what Foundations is all about.➡️ https://conta.cc/49OOlOE

01/09/2026

When the dress code wasn’t discussed… but everyone understood it 😄
 Apparently our Foundations shirts are that good.

If you want to join the party, now’s your chance: ✨ Both new shirt styles are available to order ✨ Sizes XS–2XL ✨ Try on samples in the boutique before you decide

Orders must be placed by January 24.

Boutique shopping hours: Wednesday–Saturday (We’ll be closed Saturday, January 17)

Because let’s be honest… we’re all a little nicer after yoga 😉

01/06/2026

If you’ve ever walked into our shop and wondered where the yoga happens — or seen photos of a Reiki or sound healing space and couldn’t picture where it was — this is for you.

Our space has more layers than you might realize. From the boutique you see first, to our first-floor studio for private yoga therapy and small therapeutic yoga classes, to the upstairs studio where group yoga classes take place — and within that space, our private room for Reiki, sound healing, and crystal healing.

We created this walk-through to make it easier to understand how everything fits together, so when you visit, you already feel oriented and at ease.

Whether you’re looking for yoga, yoga therapy, Reiki, sound healing, crystal healing, or a place to browse and shop in Madison NJ, everything lives right here — thoughtfully connected, with room to breathe.

Foundations Yoga and Boutique Madison, NJ

01/02/2026

Congratulations Karen— 100 CLASSES!!! 🎉🙌

Karen has been practicing with us since our very first studio in Chatham, and somehow hitting this milestone on New Year’s Eve feels exactly like her — the best possible way to close out 2025. She has worked incredibly hard to reach this milestone, and we are so proud of the commitment and effort she’s poured into her practice.

Karen is one of those people who truly shapes a community. She shows up with curiosity, humor, and a genuine love of learning — always asking great questions, always laughing, always making the room feel lighter. She brings energy, connection, and that kind of presence that reminds everyone around her why they keep coming back.

What makes this extra special is how many chapters she’s been part of. Different spaces, evolving schedules, familiar faces, and so many shared moments along the way. Karen, you’ve been with us through it all, and we are so grateful for the years you’ve spent practicing, growing, and laughing alongside us.

100 classes is a big deal — and you make it even better. So lucky to have you in this community and in our lives. Here’s to many more 💜

Address

30 Cook Plaza
Madison, NJ
07940

Telephone

+19733771238

Website

http://www.foundationsyogaandtherapy.com/

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