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Sattva Yoga New Jersey is conveniently located in the heart of Jersey City, NJ within a short driving distance from anywhere in the metro area. We offer easy online registration for classes.

523 Palisade Avenue
Jersey City, NJ 07307


Karen Mandell

Karen Mandell E- RYT 500
Studio Owner/Teacher


Karen began practicing yoga in 1998 as a means to escape her fast paced life as a fashion executive in New York City. She soon discovered how a regular yoga practice brought a much needed balance to her life on both a physical and spiritual level as well as a deeper connection with herself and the world around her. She was called to teaching in 2009 and received her 200-hour certification from the Bright Spirit Yoga Teacher training with Jillian Pransky and Carrie Parker. She later went on to receive her 300-hour training and certification at ISHTA Yoga in NYC with Kavi Yogiraj Alan Finger. Karen also received her Advanced Level Restorative and Therapeutics Yoga Training with Jillian Pransky at Yoga Works as well as her  Yin Yoga Levels 1 &2 certification with Ulrica Norberg and additional Yin Yoga  trainings with Sarah Powers and Paul Grilley.


She began teaching to teachers herself in 2013, sharing what was shared with her by these masters in various teacher training programs as well as her own Sattva Yoga Restorative Yoga training and Yin Yoga training.


Karen delights in teaching family yoga as well, she received both her her Kid's and Family Yoga training with Karma Kids as well as Post-Natal and Yoga Mom Buddha Baby Training with Jhotyi Larsen in 2011.


Classes with Karen invite a joyful opening in body, mind, and heart. Her classes are tailored from the traditional ISHTA lineage of chakra-based vinyasa yoga. ISHTA stands for the Integrated Science of Hatha, Tantra and Ayurveda.  Her classes combine the graceful flow of Vinyasa yoga and the mindful alignment of Iyengar yoga with balancing pranayama (breath), kria and meditation techniques. The word Ishta translates from sanskrit as "that which resonates with the individual spirit". She believes that yoga is all about finding the balance within ourselves that exists inherently but simply needs to be rediscovered by removing the obstacles that keep us from being our authentic selves and finding our connection with Jiva Atman, the unique spirit that resonates within all of us.


Karen Mandell instructs the following:
  • Post-natal Mommy and Baby Yoga
  • After giving birth, many moms are eager to get back into their fitness routine, yet often struggle to find time now that they have to tend to their new baby. This class focuses on rebuilding mom's core strength as they practice core based yoga postures and do partner poses with their baby. We incorporate stretches and gentle massaging for the babies to help with their natural flexibility and growth as well songs and fun activities to keep the little ones involved.

    This class is best for newborns and new crawlers. Come to class with an open mind, and open heart and a couple of toys for your little one. It is a fun time for everyone!

    Class time is 1 Hour

    Classes can be used as part of any Sattva package.

  • Toddler Yoga
    Join us as we "play" yoga with your toddler! Classes will incorporate fun animal poses, intentional breathing, yoga games and songs using playful props that help to strengthen your child's coordination and build body awareness and confidence, encouraging the children to release the sillies and find the calm.
    Class is 45 minutes.
    Recommended for ages 2.5 -4 years

  • Candlelight Yin with Yoga Nidra
  •  Yin Yoga is a deep, meditative and often profound practice. Infused in the longer, more passive holds , Yin  involves surrendering into poses and exploring them for longer periods of time in order to let go of tensions stored in the body and to calm the nervous system. Practicing this way helps to target deeper connective tissues especially around the hips, pelvis and lower spine. Candlelight Yin Yoga is a peaceful way to end your day This practice will be lit entirely by candlelight helping us to balance our emotions, still our minds and open the deep connective tissues in the body using various yin asanas.
    Yoga Nidra is a guided meditation found in savasana to promote total relaxation. It is a powerful practice where the body and mind are liberated from their tensions and anxiety. One learns how to put the body into sleep while the mind remains fully awake. The brain wave drops into the theta state where deep levels of healing takes place on the emotional, mental, and physical planes.
    Class is 75 minutes, 1 hour Yin and 15 minutes Yoga Nidra.
    Beginners are welcome

  • Yin-Yang Flow
  • This class is an energizing yet grounding fusion of Yin yoga and Vinyasa flow. A perfect blend of Yin and Yang to create an integrated practice designed to balance our need for both movement and stillness. We open with a Yin pose to connect breath to body in stillness, gently opening the body and energetic passageways. We follow a dynamic Yang vinyasa flow practice focusing on strength, balance and core while emphasizing breath aligned with movement. Closing with a Yin series of still postures designed to go deep into the connective tissues and the joints that hold the most tension. Available to all levels, Beginner friendly.
    Class is 60 minutes.

  • Moving into Balance; A Yin-Yang Yoga & Meditation Retreat in Mexico
  • Relax, recharge and reconnect at Sattva Yoga’s Yin-Yang Yoga and Meditation Retreat in Mexico with Karen Mandell and guest teacher Magda Usarek-Witek. Designed to recalibrate and bring balance to our energies by harmonizing the Yin and Yang aspects of our being, body and sol.
    We will spend 8 days and 7 nights at Playa Xinalani, a sanctuary of wellness and serenity amidst 10 acres of unspoiled jungle on the pristine shore of Banderas Bay on the south shore of Puerto Vallarta, Mexico.
    We will become one with nature, staying in open air deluxe rooms nestled between lush jungle and emerald ocean. Daily dynamic Vinyasa Flow, Yin Yoga, Pranayama and Meditation will leave you feeling restored, refreshed and revitalized. We will feast on gourmet, healthy, local cuisine designed especially for yogis.
    Ocean and wildlife adventures are available daily or you can simply choose to spend your leisure time relaxing in your personal hammock, or hanging beachside connecting with like-minded souls. Beachcombing snorkelling & kayaking are always available on Xinalani’s private beach.
    Enjoy optional afternoon hikes to a nearby beach town or waterfall, visit a local fishing village or perhaps pamper yourself at a full service spa on site with master body work professionals. We will close our retreat with an intentional Mayan Temezcal Sweat Lodge Ceremony to purify the body, mind and spirit.
    For more visit www.xinalaniretreat.com 
    What's included:
    7 nights stay at the beautiful Xinalani Retreat Center
    3 gourmet, healthy meals daily
    2 yoga/meditation classes daily
    Snorkel equipment/kayaks at our private beach
    Temezcal Sweat Lodge Ceremony
    Airport transfers to and departing from Xinalini on our arrival and departure dates.
    Whats not included:
    Airfare to Puerto Vallarta Airport
    Optional Spa Services
    Optional Excursions
    Travel Insurance (not required)
    Investment in yourself:
    Deluxe Room with 1 or 2 Beds
    Double Occupancy: $ 1795 per person
    Single Occupancy $ 2295
    Eco-Chic Suite with 1 or 2 Beds
    Double Occupancy $ 2195 per person
    Single Occupancy $ 3295
    $500 Deposit required by September 31st. 
    Balance Due by December 31st.

  • Yin Yoga and Meditation
  • The practice of Yin can bring much needed balance to our very active lives and active asana practice. Yin yoga invites us to hold our postures for several minutes at a time in order to begin to release tension in the connective tissues or fascia that surrounds the muscles and joints and open energetic pathways in the body. We use our breath to quiet the mind and begin to let go of both physical and mental tension. Class will open with a gentle slow flow and connection to breath to prepare the body, followed by a series of Yin postures. Each class will end with a guided Yoga Nidra meditation practice designed to relax the body, calm the mind and balance the nervous system. Class is 75 minutes. Open to all levels, Beginner friendly.

  • Chakra Flow Level 1-2
    Experience your practice from a deeper level during this vinyasa flow practice designed to invigorate, balance and open the energy flow throughout the entire body. There are 7 energy centers in the subtle and physical bodies, known as the chakras. When the chakras are aligned, it allows for greater physical, spiritual, emotional, and mental balance.  We will explore these energy centers  through movement,mantra, pranayama, and meditation to allow for Sattvic energy flow throughout the body.

    Class is 75 minutes
    Open to all, Level 1 experience suggested. 


  • Candlelight Flow with Yoga Nidra
  • We begin with a soulful open level vinyasa class that builds heat, strength and flexibility while allowing the mind to achieve a deeper meditation, as we synchronize breath with movement, enhanced by the candlelight. Attention is paid to the alignment of the physical form as well as to the subtle energy body (chakras).
    The last 20 minutes of class are spent in complete relaxation through Yoga Nidra, a guided meditation practice designed to liberate the body and mind from tension and anxiety. Known as the “wakeful sleep”, one learns how to put the body into sleep while the mind remains fully awake. The brain wave drops into the theta state where deep levels of healing takes place on the emotional, mental, and physical planes.
    Class is 75 minutes
    All levels are welcome, some vinyasa experience suggested

  • Yoga From the Heart; Flow and Restore with Essential Oils
  • Yoga From the Heart; Flow and Restore with Essential Oils
    with Karen Mandell and Leah Guy
    Sunday February 10th at 2:30 PM

    Open your heart and embrace life (and yourself) with LOVE during this Valentine’s day inspired 2 hour workshop designed to channel your inner heartspace energy and strengthen your relationship to loving self care. Karen will lead you through a soulful flow with breath work and mantra designed to open Anahata chakra, the spiritual center of the heart. Leah Guy will be on hand to offer essential oils and guided meditation during the healing restorative postures for the deep, healing work of connecting to our source of unconditional self love and acceptance.

    Cost $35

    Please pre-register as space is limited.