https://www.vintantra.com/blog daily 0.75 2023-02-01 https://www.vintantra.com/blog/coast-news-group-features-vintantra-outdoor-classes-in-san-diego monthly 0.5 2021-08-10 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1615228004472-KUYNOELZ36FTOJFUHKEO/SD+News+Group+Vintantra+Outdoor+Yoga.png Blog - Coast News Group features Vintantra Outdoor Classes in San Diego https://www.vintantra.com/blog/introduction-to-ayurvedic-dry-brushing-technique monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609985737264-PCQ9511FORGV2NTNWKDA/Vintantra-Dry-Brush-1.png Blog - Introduction to Ayurvedic Dry Brushing Technique https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609985822518-MUKK8U7UZHHQ42H5JTSB/Vinantra-Dry-Brush-2.png Blog - Introduction to Ayurvedic Dry Brushing Technique https://www.vintantra.com/blog/cacao-superfood-smoothie monthly 0.5 2021-01-05 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609886483488-HJFDALUB4X7XAENVEYNI/Vintantra+Cacao+Superfood+Smoothie.png Blog - Cacao Superfood Smoothie Recipe https://www.vintantra.com/blog/singing-bowl monthly 0.5 2021-01-05 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609885930369-P0PNE2K60HMQUEENUQO9/Singing+Bowl.png Blog - Introduction to Tibetan Singing Bowls https://www.vintantra.com/blog/yoga-rf29y monthly 0.5 2021-01-05 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609885056628-ZDV8YDRPONWIJQY7WL4V/Vintantra-Yoga-for-Balance-Trailblazer.png Blog - SD Voyager Interviews Heather for San Diego Trailblazer Series https://www.vintantra.com/blog/introduction monthly 0.5 2021-01-05 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609884600714-DDTXG3CTRI0FEI2FQERJ/Vintantra-Yoga-for-Balance-Logo.png Blog - Introducing: Vintantra – Yoga for Balance https://www.vintantra.com/blog/category/podcast monthly 0.5 https://www.vintantra.com/blog/category/recipe monthly 0.5 https://www.vintantra.com/blog/category/blog monthly 0.5 https://www.vintantra.com/blog/tag/smoothie monthly 0.5 https://www.vintantra.com/blog/tag/cacao monthly 0.5 https://www.vintantra.com/blog/tag/superfood monthly 0.5 https://www.vintantra.com/blog/tag/media monthly 0.5 https://www.vintantra.com/blog/tag/blog monthly 0.5 https://www.vintantra.com/blog/tag/favorite+things monthly 0.5 https://www.vintantra.com/podcast daily 0.75 2023-10-05 https://www.vintantra.com/podcast/yoga-for-balance-podcast-prenatal-yoga-and-life-update-with-heather-pugh monthly 0.5 2023-10-06 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/730feaab-f3bf-44f5-a371-9fa933731bfb/Heather+Pugh+Yoga+for+Balance.jpeg Podcast - Yoga for Balance Podcast: Prenatal Yoga and Life Update with Heather Pugh - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vintantra.com/podcast/danna monthly 0.5 2022-11-18 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1c661959-8b7d-41d7-b666-953b544795a1/Danna+Yunis+Yoga+Church.JPG Podcast - Go to Yoga Church with Danna Yunis — Yoga for Balance Podcast Episode https://www.vintantra.com/podcast/30 monthly 0.5 2022-11-18 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1622585386448-JLOEB6N3QHO219ZVWDTR/YSI+Bob+Cirino_Yoga+for+Balance+Podcast.png Podcast - How Yoga Works with Bob Cirino https://www.vintantra.com/podcast/29 monthly 0.5 2021-06-01 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1618448330952-J412QETQ1J0IONYE88R0/Yoga+for+Balance+Podcast-Flow+with+Anna+Heffington+2.jpeg Podcast - Navigating the Pandemic with Actress and Yoga Teacher Anna Heffington https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1618448582273-C7MN427H5FD99H1SSN2X/Yoga+for+Balance+Podcast-Flow+with+Anna+Heffington.jpeg Podcast - Navigating the Pandemic with Actress and Yoga Teacher Anna Heffington https://www.vintantra.com/podcast/28 monthly 0.5 2021-04-15 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1616630642758-ECFFLT5JSGX5ZUSAYAYV/Kelly+Livingstone.jpg Podcast - Yoga Therapy to Ease Anxiety and Virtual Yoga Content with Kellie Livingstone https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1616630900950-Z1BBI55MJOV5X4GS7V5L/Kellie-Livingstone+2.JPG Podcast - Yoga Therapy to Ease Anxiety and Virtual Yoga Content with Kellie Livingstone https://www.vintantra.com/podcast/27 monthly 0.5 2021-02-23 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1614060026590-YQIHQ0AG1Z38AVNI5S79/Positively+Zen+Jen Podcast - Contemplation and Clean Living with Positively Zen Jen https://www.vintantra.com/podcast/26 monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609984807680-7R75UKXKO5Q4VQR0I41K/Yoga+for+Balance+Podcast+Episode+26.png Podcast - Yoga for Balance Podcast Episode 26: Stand up Paddleboard Yoga and Owning a Seasonal Yoga Studio with Dana Mitchell https://www.vintantra.com/podcast/25 monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609984576069-7310W7OY1436TCFTCG7K/Yoga+for+Balance+Podcast+Episode+25.png Podcast - Yoga for Balance Podcast Episode 25: Yoga for Climbers & How to Find Your Voice with Brian Glasspool https://www.vintantra.com/podcast/24 monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609984189410-X80DT14KG283XREXRZT8/Yoga+for+Balance+Podcast+Episode+24.png Podcast - Yoga for Balance Podcast Episode 24: Pause, Contemplate and Breathe with Luke Wientzen https://www.vintantra.com/podcast/23 monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609983888686-8TETQH70070WEZ6QKV2I/Vintantra+Yoga+for+Balance+Podcast+Episode+22.png Podcast - Yoga for Balance Podcast Episode 23: Holistic Healing with Zarah Martin https://www.vintantra.com/podcast/22 monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609983418615-5RE08P4M57BM62SF0DGE/Enlightened+Engineer+Ishmael.jpg Podcast - Yoga for Balance Podcast Episode 22: The Enlightened Engineer with Ishmael Sonico https://www.vintantra.com/podcast/21 monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609982849898-WTQ8VIIY60VJGMPBGJ2H/Yoga+for+Balance+Podcast+Episode+21.png Podcast - Yoga for Balance Podcast Episode 21: Kaiut Yoga, Tantra & Plant Medicine with Naveed Heydari https://www.vintantra.com/podcast/20 monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609982605706-9GWXFD1KCU8S6MMODVHU/Yoga+for+Balance+Podcast+Episode+20.png Podcast - Yoga for Balance Podcast Episode 20: Female Empowerment with Victoria Zimmer https://www.vintantra.com/podcast/19 monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609982260322-TCDLZ7I23QYELFLX7XCI/Yoga-for-Balance-Podcast-19.png Podcast - Yoga for Balance Podcast Episode 19: The Process of Awakening with Juan Valtierra of My Hidden Potential https://www.vintantra.com/podcast/18 monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609981921252-9OQMJ13R61MXWVE59I6X/Yoga+for+Balance+Podcast+18.png Podcast - Yoga for Balance Podcast Episode 18: Sound Healing Magic with Beth Connelly https://www.vintantra.com/podcast/17 monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609981236866-6B50BE8DXM9KJ9EDOZNV/Olivia+Alchemy+of+Healing+Yoga+for+Balance+Podcast+Web+New.png Podcast - Yoga for Balance Podcast Episode 17: The Alchemy of Healing with Olivia of The OM Experience https://www.vintantra.com/podcast/16 monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609980957148-VXQ13CKDRCLRRQZOK4TD/Yoga+for+Balance+Podcast+16.png Podcast - Yoga for Balance Podcast Episode 16: Yoga and Eating Disorders with Hannah Block https://www.vintantra.com/podcast/15 monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609980532179-NY8PNRBDKLH1CY5T0Q9A/Yoga+for+Balance+Podcast+15.png Podcast - Yoga for Balance Podcast Episode 15: Vinyasa, Yoga Teacher Training in India and Yin Yoga versus Restorative with Melissa St. James https://www.vintantra.com/podcast/14 monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609980096243-PDWV1EV9XU6TP0VW3G3E/Yoga+for+Balance+Podcast+14.png Podcast - Yoga for Balance Podcast Episode 14: Kundalini Yoga, Sobriety and Motherhood with Jai Guru Sheel https://www.vintantra.com/podcast/13 monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609979734818-HGUPDFOOWGPPLZ0JYO92/Yoga+for+Balance+Podcast+Episode+13.png Podcast - Yoga for Balance Podcast Episode 13: Yoga Nidra, Hypnotherapy and Sacred Ceremony with Katya Lovejoy https://www.vintantra.com/podcast/12 monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609979397472-NVIIOGZS954OEE8C2LVR/Yoga+for+Balance+Podcast+Episode+12.png Podcast - Yoga for Balance Podcast Episode 12: Intuitive Eating and Holistic Health with Lia Nicole Nutrition https://www.vintantra.com/podcast/11 monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609978914701-HDSU3LOTTEH0G0EGRNWX/Yoga+for+Balance+Podcast+Episode+11.png Podcast - Yoga for Balance Podcast Episode 11: Introduction to Styles of Yoga https://www.vintantra.com/podcast/10 monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609975406624-L50N5N6STIRF8GDG4Y0R/Yoga-for-Balance-Podcast-Episode-4.png Podcast - Yoga for Balance Podcast Episode 10: Energy Healing 101 with Mariah Slingerland https://www.vintantra.com/podcast/9 monthly 0.5 2021-01-07 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609977461191-4XKTM3SDIIADC6LWLF7K/Yoga+for+Balance+Episode+9.png Podcast - Yoga for Balance Podcast Episode 9: The Essence of Yoga with Heather https://www.vintantra.com/podcast/8 monthly 0.5 2021-01-06 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609977144754-6ZGLX7E7FAV1SDQ27BKC/Yoga+for+Balance+Podcast+8.png Podcast - Yoga for Balance Podcast Episode 8: Zoe Freedman on Courageous Living https://www.vintantra.com/podcast/7 monthly 0.5 2021-01-06 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609976666429-WSPVO4JPXIIHXEB8TVXY/Yoga+for+Balance+Podcast+Episode+7.png Podcast - Yoga for Balance Podcast Episode 7: Iris Disse on How Tantra Saved her Marriage, Opening a School, Plant Medicine, Shamanism & More https://www.vintantra.com/podcast/6 monthly 0.5 2021-01-06 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609975926449-F7CM1PMFL5NW4JMG9BHH/Yoga-for-Balance-Podcast-5.png Podcast - Yoga for Balance Podcast Episode 6: Finding Your Voice and Style as a Yoga Teacher + Yin/Yang Yoga with Rex Villena https://www.vintantra.com/podcast/4 monthly 0.5 2021-01-06 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609975406624-L50N5N6STIRF8GDG4Y0R/Yoga-for-Balance-Podcast-Episode-4.png Podcast - Yoga for Balance Podcast Episode 4: Discover Your Inner Guru with Healing Mariah Slingerland https://www.vintantra.com/podcast/3 monthly 0.5 2021-01-06 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609887804155-LM9AY7Z4MWB4F1DLJAAL/Yoga-for-Balance-Podcast-Episode-3-Mandy.png Podcast - Yoga for Balance Podcast Episode 3: Goddess Gathering and Pausing to Breathe with Zen Girl Mandy Burstein https://www.vintantra.com/podcast/2 monthly 0.5 2021-03-11 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609887444928-LH9RXVNMTPNL7K03JP48/Yoga-for-Balance-Podcast-Episode+2-Jenna.png Podcast - Yoga for Balance Podcast Episode 2: Succeed in Your Inversion and Meditation Practice with Jenna Zabrosky https://www.vintantra.com/podcast/1 monthly 0.5 2021-01-06 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609887241855-PVAZY912SLVU71PGTQ7E/Yoga-for-Balance-Podcast-1-Kathryn.png Podcast - Yoga for Balance Podcast Episode 1: Healing Corporate America with Kathryn McCann of Hang Zen Yogis https://www.vintantra.com/home daily 1.0 2026-01-22 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/ce528e6e-951d-43a7-a9bf-f8ea06753d25/Practice+with+Heather+Pugh_Yoga+for+Balance.png Home https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/0319051e-4794-4e16-b408-80fb9c785fb5/Listen+to+the+Podcast.png Home https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/4b8b5be2-9199-42bc-8233-dd78c36f9fb4/Celebrate+Your+Pregnancy.png https://www.vintantra.com/about daily 0.75 2025-01-17 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1606955516720-3N5EO51W8SMJ7U18UWM2/Vintantra-Yoga-for-Balance+with+Heather+Gjerde.png About - About Vintantra - Yoga for Balance Heather Pugh founded Vintantra to introduce practical yoga tools to anyone seeking balance on their journey to health and healing. Heather is a Yoga Alliance certified E-RYT 500+ yoga teacher based in Oceanside, CA. She distills sacred and effective yoga practices into impactful experiences that are accessible to students of all levels. Vintantra blends the unique healing benefits of breath-to-movement Vinyasa flow with the restorative, relaxing qualities of white Tantra and Yin yoga. Plus, breath work (pranayama), guided meditation, pre/post-natal, rituals and more. Heather is dedicated to sharing the practices and resources she’s found most impactful on her own journey to healing and self-love. Her classes are creative, dynamic and go beyond physical postures to encourage bliss both on and off your yoga mat. Read what students have to say about Heather’s yoga experiences here. https://www.vintantra.com/classes daily 0.75 2024-08-29 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1606948390479-O56M0DP1MTQJSK2NOL2M/Vintantra-Yoga-with-Heather-San+Diego+Class.jpg Classes - In-person Yoga Classes Join Heather for a weekly Root Yoga class in Austin, Texas, exclusive for members at Life Time - Austin North. Mondays: 7:15-8:15 p.m. https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1606948055350-RO8SC8XERT707IW4PCCE/Vintantra-Yoga-for-Balance-Virtual-Classes.jpg Classes - Virtual Yoga Classes Practice yoga with Heather from wherever you roll out your mat in the World. Discover donation-based classes on Instagram and YouTube. https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1609883888250-FWVPTOUWPOD1JIRDCNAN/fullsizeoutput_9475.jpeg Classes - Private Yoga Heather is also available for private one-time and recurring yoga sessions for individuals, couples, groups and corporate settings. Consider: A personalized class just for you in the comfort of your back yard or local park! If you’re an individual or group seeking a more personalized experience, click here or email heather@vintantra.com to learn more. https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1635367544535-RPHMNK5HOVIPQ5GRS2DQ/Vintantra+Yoga+for+Balance+Workshops.png Classes - Workshops Dive deeply into a specific yoga topic in a yoga workshop with Heather. Join her for a cacao ceremony and to experience the full Tantra Yoga series she learned to teach while studying for 300-hours in Quito, Ecuador — one of her most popular offerings. https://www.vintantra.com/donate daily 0.75 2021-03-29 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1606948752818-AZMDW0R0A0ZHU0XX6PO5/Vintantra-Yoga-for-Balance-Donate.png Donate Thank you for your generosity and support! https://www.vintantra.com/contact daily 0.75 2025-01-17 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1610749618474-58RS0DFQ0XTZQV4N56JV/Vintantra+Yoga+for+Balance+with+Heather.png Contact https://www.vintantra.com/reviews daily 0.75 2021-10-22 https://www.vintantra.com/san-diego-schedule daily 0.75 2025-10-01 https://www.vintantra.com/collaborate daily 0.75 2021-08-19 https://www.vintantra.com/workshops daily 0.75 2024-08-29 https://images.squarespace-cdn.com/content/v1/5fa32774ebc0a85071c923ad/1631642412718-0KKMKAFTDBVJG3AO0VI6/Experience+Tantra+Yoga+with+Heather+Gjerde.png Workshops - Experience Tantra Yoga Come together in community for a heart-awakening cacao ceremony, transformative breathwork and to experience the full 2 hour Tantra Yoga series Heather learned to teach while studying in Quito, Ecuador. Your experience is complete with a guided chakra balancing meditation. When: TBD -stay tuned for the next one coming soon! Where: TBD Investment: TBD RSVP: to heather@vintantra.com or stay tuned for online reservation coming soon https://www.vintantra.com/prenatal-yoga daily 0.75 2023-10-06 https://www.vintantra.com/yoga-classes daily 0.75 2021-01-07