Are you exhausted?

When you’re feeling off balance in life, it’s all too easy to look for solutions in the obvious places. Feeling anxious and having trouble winding down? Maybe a glass of wine. Low energy or poor focus? Another coffee. 

Or if you’re on a slightly healthier path, you might ask “am I eating right?”, or “do I need to get more steps in?”, or “do I need to practice more gratitude?”

One critical area we often overlook is our ability to rest. When it comes to health, rest is just as important as regular exercise, a balanced diet, even sleep.

If you’re thinking that you need to lose weight, drink less or get more exercise, rest is the one thing that will make it all far easier, by improving your vitality and boosting your resilience.

Our multidisciplinary approach:

Address the effects of exhaustion the avoid burnout.

  • Somatic Self Care

    The last few years has been very intense for us all. Join us to learn a somatic approach to addressing the wide-ranging effects and specific root causes of your exhaustion.

  • Restorative Yoga

    Restorative yoga is uniquely empowered to create an expansive container for our awareness. The physical body becomes our guide as we learn to access an inner reservoir of vitality.

  • Science of Rest

    Dive into the latest research on the neurobiology and physiology of stress, to deepen your understanding and learn how to use the latest discoveries to improve your rest.

Ready to learn the science behind the practice?

This is self-pace course dedicated to slowing down and inviting our attention inward. 

You might be surprised at how the sciences — and integrative practices like yoga — related to health and disease are evolving.

As our understanding of the relationships between nerves, muscles, fascia, organs, and perception expands, we are empowered to tailor asana, pranayama, yoga nidra, and restorative yoga toward healing and wellness. 

Research is increasingly affirming our lived experience with yoga to effectively self-manage conditions such as chronic pain, and to improve our senses of vitality, safety, and integration. 

Join us to learn the science behind cultivating bodily and sensory awareness and reflection.  

Course curriculum

    1. Welcome Video // Watch First

    1. 01.01 Science Lab // Psychosomatic Anatomy

    2. 01.02 Restorative // Side-Lying Savasana

    3. 01.03 Audio // Belly-Centric Somatics Practice

    4. 01.04 Webinar // January 13th (2022)

    5. 01.05 Webinar // Recording

    1. 02.01 Science Lab // The Vagus Nerve

    2. 02.02 Restorative // Pranayama Savasana

    3. 02.03 Audio // Anuloma Krama Pranayama

    4. 02.04 Webinar // January 20th (2022)

    5. 02.05 Webinar // Recording

    1. 03.01 Science Lab // The Science of Restorative Yoga

    2. 03.02 Restorative // Stonehenge Savasana

    3. 03.03 Audio // Progressive Muscle Relaxation

    4. 03.04 Webinar // January 27th (2022)

    5. 03.05 Webinar // Recording

    1. 04.01 Science Lab // Yoga Nidra

    2. 04.02 Restorative // Basic Savasana

    3. 04.03 Audio // iREST Practice

    4. 04.04 Webinar // February 3rd (2022)

    5. 04.05 Webinar // Recording

    6. 04.06 // Bibliography // Optional Further Reading

About this course

  • $249.00
  • 22 lessons
  • 19.5 hours of video content

What topics are covered?

  • Week 1: Brain to Body, Body to Brain

    Get Your (Yoga) Booster: The effects of consistent practice on the immune system.

  • Week 2: Angels to Vagabonds

    Breathe to the Beat: The effects of specific pranayama on heart rate variability.

  • Week 3: Restoratives

    Fill Your Resilience Reservoir: The effects of Restorative yoga on psychological and emotional well-being.

  • Week 4: Yoga Nidra

    Rest for Reproductive Health: The effects of Yoga Nidra on the unique challenges of a menstrual lifetime.

Teaching Team

M.S., Certified Yoga Therapist Mary Richards

Mary began practicing yoga in 1992, and teaching in 2002. A Phi Beta Kappa, she holds a Master's of Science in Yoga Therapy and a Bachelors degree in International Affairs. Richards is passionate about sharing her experience in yoga therapeutics and other healing modalities to help others cope with -- and ideally, prevent -- injury. Her practice and teaching are informed by personal experience from a decade of joint pain and repair. She lives in Alexandria, Virginia, with her husband, two teenagers, dog, and Penelope, the cat.

Yoga Teacher and Designer Lizzie Lasater

Lizzie is Judith’s daughter and a lifelong student of yoga. As a working mom of four-year-old twin boys, she understands the importance of optimizing her practice for tuning her nervous system. Raised in San Francisco, Lizzie began teaching Vinyasa Yoga in 2004 before studying architecture at Columbia University in New York City. She lives in Salzburg with her Austrian husband.

Your 4 Week Journey

Learn the Science

Mary Richards is not just a certified yoga therapist with 30 years experience on the mat, she is a hardcore science nerd. Every week of the course, she will share some of the insightful research that correlates these practices with more satisfying health outcomes, and somehow manages to make it fun! 

Do the Practice

With Lizzie as our guide, Mary teaches 2 hour sessions using different yoga techniques for quieting the nervous system, facilitating comfortable movement, and connecting to attention and awareness.

Explore the Nuances

In addition to the live webinar sessions, this course includes video tutorials of prop configurations for pranayama and restorative asana, audio recordings of yoga nidra and pranayama practices, and PDFs cheat sheets of the somatic practice series. 

Mary's Teaching:


by Stacey

This course was phenomenal. It answered so many of my questions, and helped me to craft new ones. I am so grateful for Mary. I felt supported and inspired the whole way through.


by Karyn

I love the experiential portion of the Mary's teaching - it makes the in depth information provided more accessible.


by Julie

To tuck or not to tuck, that is no longer a question! I love this learning platform. I had the opportunity to absorb the information at my own pace, and am able to review as needed. I cannot thank you enough, Mary!


  • When does my course access expire?

    One year. We want you to feel spacious with time, so your enrollment in Deep Rest includes one full year to access to the online course materials.

  • How long does it take to complete the course?

    You can expect to devote around 20 hours to completing the course material. Some students work through week by week - completing in a month. And some students move more slowly. Both are absolutely ok.

  • Do I need any additional materials?

    You will want to have the following props: 1 sticky mat, 1 bolster, 1 eye cover, 2 blocks, and 5 firm blankets.

  • Can I receive Yoga Alliance credit?

    Yes. At the end of the course you will receive a certificate of completion for 20 non-contact hours. After that, you can submit for continuing education credit from Yoga Alliance or equivalent organization.

  • What is the refund policy?

    Simply contact us within 24 hours of enrolling, and we'll happily refund you in full.

Are you ready to feel rested?

Two ways to enroll in Deep Rest today: