Interview with Sarah Bodnar

Tejal Ramaiya: Welcome to our spotlight series and my name is Dr. Tejal Ramaiya. I’m a physical therapist and owner at Body Motion Physical Therapy and today we have Sarah Bodnar on our um spotlight series and we’re going to be interviewing her. She is a co-owner of Three Birds Yoga Studio. They have two locations, one in South Orange and one in Floren Park. So, we’ll be learning a lot about her business and what they do. Um and as a client there in the past, like I know that they have an amazing business. They have an amazing space. Um, they have awesome instructors. Um, and their classes are awesome. So, I just wanted to be able to highlight their business to other people who could definitely benefit from going there. So, welcome to our show. Thank you for being here.

Sarah Bodnar: Thanks. I’m very excited to chat with you today and get caught up again.

Tejal Ramaiya: Awesome. Yes. Um, so share a little bit about how you started the business and I know you guys have two locations, so maybe a little bit of background on both of those.

Sarah Bodnar: Yeah, sure. Um, so I started teaching yoga about 15 years ago and my business partner Christina and I uh taught at the same studio in Maplewood together. Um, and we would go to each other’s classes. We really, you know, kind of uh, respected each other’s style and um, that’s kind of how we started to become friends. Um, and I’ve I’ve always known that I’ve wanted to own my own business. Um, right out of college I worked at Starbucks. I was a manager there for for a long time and um that kind of gave me that experience of leading a team and growing a business. Um so that was kind of always in the back of my mind but I never really knew what kind of business that would lead to. Um so as my passion for yoga grew, Christina and I started chatting. Um and you know it was it was something I wanted to do. Uh, and I somehow it came up in lunch. She was like, “Oh, that sounds really cool.” And then about a month or two later, I get a text message, “Are you are you really interested in opening a studio?” And at the time, I was writing a business plan, like right when she texted me. Um, and it kind of started to roll from there, I think. Uh, she was surprised at how quickly I wanted to move cuz I had been thinking about it for a while and she just got bored. Um, so we found our Floren Park location pretty soon after that conversation. Um, I’ll be honest, there wasn’t much uh much skill involved in that. We were like, there’s a Starbucks, there’s a Trader Joe’s across the street. This seems like a great…

Tejal Ramaiya: Yeah. Yeah. That is a great location. I think I I love that location.

Sarah Bodnar: Yeah, it really is. And at the time there weren’t so many yoga studios around. So, um, it ended up being a great place. We we opened that 10 years ago, our first location. Um, and then COVID happened. I always feel like we’re saying pre-COVID, post-COVID.

Tejal Ramaiya: I know, right?

Sarah Bodnar: Um, so when things just started to open up again, um, the South Orange location became available. It was a studio beforehand and so we always, you know, loved that area. I grew up in Maplewood which is right next door. Um, so we kind of jumped on it and landlord was very great about working with us because we didn’t know like we were still doing virtual when we signed virtual.

Tejal Ramaiya: Oh wow.

Sarah Bodnar: When we signed our lease. Yeah. It was a little…

Tejal Ramaiya: Oh my gosh. Okay. So what year was that? The second location opening.

Sarah Bodnar: That was four years ago. So 2021.

Tejal Ramaiya: Oh wow. So just like right after like the year after. Oh my gosh. Okay. That was great. I I don’t know. It crazy.

Sarah Bodnar: Um but it worked out. I mean when we opened people were wearing masks. So it was very interesting to like build a community where people couldn’t really even see each other’s faces. And um but you know once things got rolling uh we’ve been really doing great and we’ve settled into South Orange. Um you know we had our 4-year anniversary this summer and we did an outdoor yoga class. Yeah. Yeah. It was really fun. We had a DJ. We had over a hundred people. Um

Tejal Ramaiya: Amazing.

Sarah Bodnar: Yeah. So we’ve really kind of made our home in both locations.

Tejal Ramaiya: That’s awesome. Yeah. So, you guys have like a pretty good following in both and I know you do like um outdoor classes in both locations. Like you guys do some Floren Park and some um also in South Orange, correct? Is that like a regular thing?

Sarah Bodnar: Uh not so much now. It was really…

Tejal Ramaiya: Okay.

Sarah Bodnar: Yep. Now it just you know only on special occasions really. We’ll do some things outside. Um that’s fun. Yeah. Yeah. makes it just a little bit more interesting and you know nice to involve uh a beautiful space down the street.

Tejal Ramaiya: So did you you said straight out of college like you worked at Starbucks and you knew you always wanted to open your own business. So did you go to school like do you have a business background in school and like kind of where did that passion come from? Did your parents have their own business or anything like that? I’m just…

Sarah Bodnar: No, not really actually. I think I started working when I was very young and um I just learned a lot in that first position. Um I also have a background in graphic design. So like after Starbucks I worked for Toys R Us for a while uh in the video department and I um I do all the design for the studio. So it was it was interesting like how all of these things kind of merged together the the business side, the graphic design, the yoga. Um and I really I really enjoy designing. We just did an overhaul of our website actually for that. We hired somebody. I was like, I can’t take all of that on. It was a big um but it was great to work with other designers and uh you know come up with something new and fresh that really feels like it represents us. Um.

Tejal Ramaiya: Yes. So like because as the years go like you know having my own business the business does evolve. So like you kind of want to freshen things up and kind of make sure that you’re speaking to the right people and getting that sense of community. So tell me a little bit about um what your mission is behind your business and your like big why behind your business.

Sarah Bodnar: Sure. Um this might sound a little corny but I really think the world will be a better place if more people practice yoga. Um, you know, the idea behind yoga isn’t just the physical part of it. I think that’s what everybody knows about it. Um, but we like to really make sure we’re honoring the roots of the practice, which is more than just asana or physical poses. Um, so there’s meditation involved, there’s breath work, um, there’s a philosophy behind yoga. Um, and it’s it’s about, you know, helping to create a more spiritual life. Um, so wellness in all ways, physically, mentally, spiritually. Um, and and really getting back to your own uh true nature, I guess. Mm-hmm. So we we really are if you can believe it me born with a peace, a calm, a joy inside of us and all these outside influences take us away from that. So this is really like trying to keep things simple and and get back to um you know how how we were meant to be peaceful and calm.

Tejal Ramaiya: Yes. Yes. Yes. That’s amazing. So would you say that’s kind of similar to other yoga businesses, yoga studios or how do you guys are you guys more in what ways are you guys unique from other studios because now there’s probably a lot more studios than because you mentioned before when you guys opened there weren’t that many. Um, so how are you guys different from other studios in the area?

Sarah Bodnar: Yeah. So I think um um it it it starts with that kind of uh we call it more than movement, right? So in a lot of places think about yoga as a physical exercise and it’s great, right? It strengthens us, it stretches us, um helps us with aches and pains. Um but we try to really focus more on or focus also on um the philosophy the teachings of yoga. So every class you come to will start with a dharma talk. Um that might be you know one of the teachings of yoga is a himsa which means nonviolence and that’s in a lot of ways right your normal way like physical but also um nonviolence in your use of speech um your thoughts your actions um so we’re we use our practice to uh also offer up these teachings right it gives you something to think about when you come to your mat. Um, and so I think that differentiate differentiates us and also we try to stick to just doing yoga where there’s a lot of studios who will have yoga with weights and yoga with um disco lights and all of these things that I think it’s like there’s yoga’s been practiced for over 5,000 years, right? There’s something to be said about just doing the practice, letting go all of the distractions, turning off your cell phone. Um, uh, we ask people to leave the phones outside of the studio so nobody will ever picture of you when you’re in or when you’re really practicing something that’s vulnerable and and personal. Um, yes, we try to honor people’s space and and give you a time to be quiet because there’s not many places where…

Tejal Ramaiya: and that’s the thing like that’s the greatest thing about yoga is I mean whenever I’ve come to a class like the way you walk in is totally different from the way you walk out and you just feel so much more grounded and like kind of within your own body whereas you know when you walk in you’re kind of like you know thinking about a thousand external things and I feel like that’s the best thing about it and the more often you do it um I just feel like the more you kind of practice that way of thinking and it becomes your norm and I think that that’s the greatest part about it. Um so tell me a little bit about um you know you probably did touch on this a little bit but is there anything about your yoga studio that you feel like um people don’t know that they should know?

Sarah Bodnar: Hmm um that’s a good question. I think you know people are very intimidated coming to yoga. Um if you see images of people practicing, they’re usually petite and super flexible in these crazy crazy postures. Um and you know that’s fun. That can happen. Some people can do those things. Um, but it’s not really what we do. Um, you can come to an intermediate class and have a wide range of folk practicing. Uh, and there could be one pose that is done in three different ways. So, there’s something for everybody. Um, you know, we use blocks and blankets and props. So, if you can’t touch the ground, put your hands on some blocks, right? It’s not required. You I always see that meme that says I I can’t do yoga because I’m not flexible.

Tejal Ramaiya: Well, it’s like, well, how are we going to get there? Right. Yes. You know, you have to start somewhere.

Sarah Bodnar: Exactly. Exactly. And um you know, that’s one of our favorite things is having beginners come to the studio. Um, I think, you know, we have such a great community, um, that anybody who comes in is going to feel like they belong there. Um, there are so many walks of life and and the age range is incredible. I have um a fellow in South Orange who’s 86 years old and just got hip replacement.

Tejal Ramaiya: Wow, that’s awesome. I love that. Like, and he does what he can do, you know? He’s and we all kind of have that uh everybody’s doing different things for one pose which I love to see that. Yeah. And that’s the thing like there’s a huge R. I mean yoga is for everyone like you know young teens and adults and even if you’re older like my dad’s 87 and he just stopped doing yoga like probably two years ago. He does yoga at home. Um, and he probably could still do it, but um, yeah, like I think it’s amazing to be able to do it as you get older. It’s just a great way to keep your joints healthy, your muscles healthy, your tendons healthy. It’s just amazing for the body. And the more mobile you are late into your 70s and 80s, the longer you’re going to live and the better you’re going to feel. So, there’s just so many positives.

Sarah Bodnar: Yeah, that’s awesome. Um, and I think that kind of goes into a little bit about like just some misconceptions about yoga practice, like you have to be fit to be able to do yoga, but it’s more kind of the other way around where yoga can also make you fit. 

Tejal Ramaiya: So, um, any other misconceptions you think that um, haven’t come up?

Sarah Bodnar: I think the misconception of the instructors is that we’re like blissed out. Like we’re peaceful and calm and like everything’s great and that sometimes I say no it hasn’t been that way and that’s why we’ve come to yoga because we’re looking for something. Um and it’s it’s I think it’s always challenging when we come on tour. Um you know being overstimulated throughout the day with news, with social media, with uh family. Um coming to the mat, finding a quiet place can be a little bit challenging because your mind is still going.

Tejal Ramaiya: It’s true. Yeah. It takes an hour. It takes sometimes it takes more than an hour to like your mind.

Sarah Bodnar: Um so I I would think all of my instructors would say, “No, I need yoga to keep me grounded.” Yeah. So, we’re all kind of on that same path together, uh, navigating all the the ups and downs. So, yeah.

Tejal Ramaiya: So, does it um I had a couple questions. So, does it take when you’re teaching a class, does that help to calm you down or you actually have to take a class on the receiving end?

Sarah Bodnar: You know, I think I think it’s important for instructors to have their own practice. Mm-hmm. Um I I think it does help me get feel a little bit more grounded after class. Uh but I’m still practicing. So when I teach, I’m not really doing the poses unless it’s a beginner class where I have to demonstrate things. Um I’m more walking around the room and looking at people. Um, so my uh approach or my my cueing is based on what I see. Um, as opposed to just kind of feeling it in my own body and demonstrating everything. Also, just walking around the room, I can help people. I can, you know, bring a block to this person or uh show somebody a different variation. Um so there’s a lot involved but um I think that I I usually have to do my own practice as well to Yeah. you know, not have to think so much and and um yeah, focus more like focus on yourself, right?

Tejal Ramaiya: Yeah. Yeah. Yeah. So, I like that because I mean I like that I’ve been to yoga classes at different studios and some of them do walk around and correct you, which I love, and then also give you the props because you don’t always get that everywhere. So, the attention to the person. Um I love hearing that you guys do that. And is that something that all of the instructors do across the board or there’s some because everyone has their own style. So, how does it work at your studio?

Sarah Bodnar: I think when we’re looking for instructors, that’s one thing we look for. Um because it’s, you know, the there are teachers who can stay on their mat the whole time and do the practice. But I don’t even think when people are practicing yoga that they’re looking at at the instructor. Do you know what I mean? they’re they’re in their own bodies, right? And the idea is to kind of uh to be listening, right? So, um it’s definitely the senses are involved in that way where you’re listening to the directions. You’re feeling it in your body instead of trying to look like the instructor, right? So, yeah, and I I think we’re definitely looking that for our instructors to be like in the room as opposed to focal point. um got practice.

Tejal Ramaiya: Yeah, that’s good. That’s good. So, I know that like um anyone can do yoga, but do you guys have a specific demographic um like or someone that you tend to work with more um or want to see more of at your studio?

Sarah Bodnar: Um yeah, that’s that’s a good point. You know, for a while there, I know a lot of you yoga studios would say yoga like everybody is a yoga body or everybody can do yoga. We’re for everybody. But I think in some ways you really can’t be for everybody, right? That um so some people need different things and and yoga isn’t just a physical practice. It’s just a part of it. So you could practice yoga at home and sit in meditation or do things mindfully even if it’s doing your dishes, right? You’re really focusing on that task. Um I would say, you know, we really do have a wide range of people. Um, but I would say it’s people who are looking for um a place I don’t want to say escape because that’s not what it is. It’s more like a place of quiet and grounding and and settling. Um, so we definitely work on the physical body and if you want to become more flexible, this is the place to come. if you want to become a little bit more stronger, work on your balance. Um, but like I was saying before, what makes us is a little bit different is that you’re also going to learn how to like work with anxiety, um, work with fear, work on, um, uh, finding a little bit more joy and calm in your life. So, I hate to be like, bring me bring me your stressed people. you know, feeling depleted. Um, uh, so yeah, I it’s hard to kind of narrow it down. I I people often call and say, “Are there men that come to your class?” Yeah, totally. Like we love you. Yeah, absolutely. Um uh and and we welcome that. Um, I love a good ‘Om’ in the beginning of class when men are in the room because it it adds that dynamic gets richer. Yeah. So, it really is for everybody. Um, and and I’ve been loving the idea and and having this more and more of people who are um focusing on lifting weights now. I know strength building is such a big thing. Um but having the balance of stretching as well. Um so you know that keeps us from getting injured. Um

Tejal Ramaiya: Exactly. Yeah.

Sarah Bodnar: Yeah. So I I love to see like new faces coming in. A lot of runners. Um and you know they they’re they’re fun because they’re like, “Oh man, I am so tight. I can’t even touch my toes.” So, we love to work with people who are just kind of even if they’re coming in once a week, there’s um something they can get from it. For sure.

Tejal Ramaiya: Yeah, definitely. Because we see a lot of runners and triathletes and they definitely can use yoga for recovery. For sure. I feel like it’s an amazing tool for that. Just to keep your muscles active and flexible, blood flowing, and if they have, you know, any injuries that that they’re dealing with, it’s like a day on their best day, that’s something that they can do. A lot of runners want to still do things on their day and they don’t know what to do so they just go out for a run. So, it’s just a really good way to stay active without putting extra stress on your body. And with me with I lift four days a week and I mean that’s something that I’ve been dealing with more is just kind part of something. Um, which it’s it’s just just a good feeling when you’re coming in. It’s so funny too. Like some of the classes there’s a lot of chatter before class because people are getting caught up and then other times it’s like people just want to come in and be quiet and still. 

Tejal Ramaiya: Um, Okay. That’s good because there’s something for everyone. Definitely.

Sarah Bodnar: Um, but our instructors are I really believe our instructors are the best in the area. They just any class you come to, you’re going to get an instructor who really knows their stuff. Um, and who can help adapt adapt the practice for whoever shows up and that’s that’s hard. I’m always impressed by our instructors. Um,

Tejal Ramaiya: That’s awesome. Yeah. Yeah. So, um, and then you mentioned community. So, I know that you guys like to have that community feel. What are some things that you guys do to connect with your community?

Sarah Bodnar: Sure. So, um, well, right now, uh, October 1, we have a commit to practice challenge that we do at the studio. Um, we put a board up at the front of the studio. Everybody writes their names on it and then for each class they take they put a little shiny star next to it. Um, it has become like people wait for this to happen. Like it’s so funny. There’s something very satisfying about putting that star up there. Yeah. Um and it, you know, it’s not really a competitive thing. It’s it’s really just to get you back into the habit, right? September is always so crazy. Um so it’s designed to get us back in the habit of just, you know, showing up on the mat for yourself. Um you get a t-shirt at the end. It’s coveted.

Tejal Ramaiya: That’s awesome. I love that you guys do it in October because you’re right like September like a lot of people do these kind of things in the new year, but like in the new year like you know everyone’s doing it and everyone wants to start working out but like you’re right September is such a big break with the school year starting and the sports schedule’s changing. So October is like the perfect time to kind of reset your life and focus it back on you. So I love that it’s in October.

Sarah Bodnar: Yeah. I mean, that’s just fun in the studio and we have lots of cool workshops going on. Um, but even like connecting to the community outside of the studio is important to us. Um, so every once in a while we offer free yoga classes that anybody can come in and take. Um, our outdoor class is really fun. Um, close off the street. We have a DJ. It’s it’s it’s like a little yoga party. Um, And although we try not to dilute our yoga practice, we have done yoga with puppies.

Tejal Ramaiya: Okay. Yeah. To raise money for um a local local shelter. Uh I mean, well, that’s nice to You’re still doing it for the community, right? I love that.

Sarah Bodnar: Yeah. We like to have some fun, too. You know, we don’t always have to be so serious. Um so, yeah, that’s always a good time.

Tejal Ramaiya: Oh, that’s good. So, do you guys have um any promotions that you guys do um that you’re running right now or any upcoming events outside of the commit to practice that might be for new clients?

Sarah Bodnar: Yeah. Yeah. So, we always run our new client special. It’s three weeks of unlimited yoga for $49. So, you can come as much as you want during those three weeks. You can try our different classes and instructors. Um it’s just a really good way to get to know us and and see what works for you. So that’s that’s always available.

Tejal Ramaiya: Awesome.

Sarah Bodnar: And then we have um we have two retreats that we do. So um our first retreat coming up, it’s in 2026, which feels far away, but not really. Yeah, we go to Tulum uh February 28th to March 4th.

Tejal Ramaiya: Oh, nice.

Sarah Bodnar: It’s great. Christina and I lead the retreat. We do two yoga classes a day. There’s one active one, one that’s a little bit more restorative. Um,

Tejal Ramaiya: Okay.

Sarah Bodnar: There’s meditation multiple times a day, sound healing, cacao ceremony. Um, and then a lot of time just like to sit by the pool and decompress. Um, we always have such a great group. Uh, and I think we have four spots left in that one. Um,

Tejal Ramaiya: Oh wow. Is that usually people who’ve been coming to the studio or are they people who have never come or what’s the group like?

Sarah Bodnar: Yeah, it’s usually people from the studio but a lot of times they bring friends so

Tejal Ramaiya: Oh, nice.

Sarah Bodnar: Yeah, I mean I have somebody who brought her sister who lives and play so it was like a great place for them to meet up again. Yeah. Yeah. So I like that when we’re able to meet people’s family members or partners. Yeah. So, it generally starts with the Three Birds folk, but we have a a range of people.

Tejal Ramaiya: Okay. Yeah. And then the second Are you guys offering virtual classes still?

Sarah Bodnar: No. No. No. Okay. Let me tell you, the minute we could stop doing that, we did. There’s something about being together, you know? We do have Energy on Demand library.

Tejal Ramaiya: Yeah.

Sarah Bodnar: Yeah. Okay. Yeah. So, we have recorded videos that people can watch. Um,

Tejal Ramaiya: Oh, nice.

Sarah Bodnar: But it wasn’t, we weren’t great at it. So, and we’re very particular. Like, we really want people to have a real experience. Um, and if we weren’t like putting out the best quality, um, then it it just didn’t make sense for us. Uh, so yeah, we’re better.

Tejal Ramaiya: Well, I think part of yoga is having that energy in the room and like I don’t know, it’s kind of like a vibration and an energy that you feel when you’re in there, which you can’t get over Zoom. It’s just not the same. Um, so if someone wanted to get in touch with you to inquire or, you know, can they book classes online or do they call the studio? What’s the best way for them to get in touch or get started? Um,

Sarah Bodnar: Yeah. I mean, if you if you feel comfortable going on the website and booking it from there, that’s threebirdsyogastudio.com. You can check out our new website. Um, that’s easy. We also have an app again, Three Birds Yoga. Um, but if you have questions, you know, everything is on the website, but sometimes you have things that are specific. Um, you can always call me. Um, and I I’m always the one who answers the phone because I love talking to people about yoga and, you know, especially new folk who are a little bit intimidated. Um, I can really guide you to the right classes. Um, so yeah, all of those options are great. We do, we’re on Instagram. Um, so that’s, you know, a good place to to really get a feel for the studio and and just, you know, what we have going on, workshops and events coming up.

Tejal Ramaiya: Okay, cool. So, a workshop is someone that anyone can drop into. Um, what kind of workshops are they? They cater towards like anyone or

Sarah Bodnar: Um, so Christina has a workshop coming up. She’s I think I mentioned she’s my business partner. Um, she has done an extensive meditation training. Um, so I can’t remember the name of it. Uh it’s it’s integrating uh Buddhism um therapy because she has her LSW um and working with anxiety. Uh so it’s a three-part series on Saturdays in October. Um and there’ll be a lot of discussion. Um she’ll offer dharma talks which we kind of talked about before just um talking about Buddhist philosophy and uh you know ways that you can deal with your anxiety at any given moment. So a lot of tips and and um yeah this one’s going to be really it’s really filling up though. So you should check that out. Yeah.

Tejal Ramaiya: And is it info on your website or

Sarah Bodnar: It is on our website. Yeah, if you go to our homepage, uh you’ll see the schedule there and you can kind of click through the workshops. So, that one’s awesome.

Tejal Ramaiya: Very cool. Thank you so much. Um is there anything else that you want to share? Um

Sarah Bodnar: uh I think just like really grateful that you asked us to do this. It’s it’s funny. we haven’t seen each other in so long, but I feel like we we have that mutual respect and kind of work with each other nicely. Um, and you’re always the place I tell people to go to when they’re recovering from injury and and uh you know, so appreciate you um taking the time and we recommend your studio all the time. You guys are my favorite for sure.

Tejal Ramaiya: So, it’s been an absolute pleasure today and I’m so glad that you were able to take the time. Um, and I hope we can do another interview in the future.