Photos in this post via Sage Rountree and Pinterest.

This year, one of my blogging goals is to attract new readers to Alive in the Fire who are beginning yogis, or who are athletic but don't know how to approach yoga. I want to make yoga accessible to more people, help answer questions for beginners, and offer athletic people new ideas for leading a healthy and happy life.

As part of that goal, I am inviting more guest posts from yoga teachers, coaches, personal trainers, and other inspiring individuals. Today I bring you advice from Sage Rountree, who is a sports endurance coach as well as an internationally recognized authority in yoga for athletes. She's written many books, and regularly contributes to Yoga Journal, Runner's World, Endurance Magazine and USA Triathlon Life.

Sage also co-owns the Carrboro Yoga Company and teaches nationwide workshops on yoga for athletes, trainings for teachers on working with athletes, and running and yoga retreats.

What advice would you give to a novice yogi who is nervous about his or her first class?

You gotta start somewhere. It's like doing your first race. There might be nerves before and missteps during, but you'll feel great when it's over! Be sure to rest in class as needed; yoga is surprisingly hard.

What postures would you recommend for runners and joggers to improve flexibility?

Lunges. For more details, check out a series about that I did for Competitor:

On your blog and in your books, you advocate for athletes to incorporate rest into their routine. Why is this, and how does it work? What do you recommend?

Rest is when we get stronger. It's when the body is adapting to the stress of training, whether the training is yoga, running, or something else. Without rest, injury and burnout are inevitable. Listen to your body, take days off, and trust that less is more. "The Athlete's Guide to Recovery" covers this in detail.

What is your favorite thing about yoga? What does it allow you to do in life that you otherwise couldn't?

I go to the mat for balance and for self-inquiry. That's why I train and race, too. Yoga helps me keep a sense of perspective, because it gives me time and space to pay attention to the experience of each moment, and this brings balance to my body and mind.

How can athletes develop a spirit of non-competition using yoga? Have you been able to witness this change in attitude with your students?

Ah, yes. It's tough: athletes are used to competition. I talk a lot in class about doing less, which ties in to the recovery angle. It's gratifying to see students begin to avoid the deepest expressions of poses and instead stop when they reach a pleasant intensity. You can read more about my thoughts on competition on my Yoga Journal blog, here.

Thanks for your incredible tips, Sage! If you'd like to read more of her wise advice, try Sage's blog on Yoga Journal. Namaste!