Nest Community Feature - Sophia Mallie
Tell us about yourself, Sophia.
My name is Sophia Mallie, and I’m a yoga educator, sound bath facilitator, singer and retreat leader. My work is rooted in helping others come back home to their bodies. My teaching is also shaped by my own healing journey from an eating disorder, which has transformed the way I relate to movement and mindfulness.
What do you love the most about practicing yoga?
No matter how high my anxiety or stress, my yoga practice always connects me back to my heart and what matters most. Our current world can push us to compare ourselves to others, and to feel "not enough". Yoga reminds me I am worthy because I exist. This tangible shift fuels my inner strength & inspires me to continue helping others on their path of wellness and healing.
What do you love the most about teaching yoga?
One of the most beautiful parts of this work for me is witnessing people reconnect to their inner strength… softening into self-trust and meeting themselves with more kindness. Especially in prenatal yoga, it’s so powerful to watch women realize just how intelligent and capable their bodies truly are.
The biggest shift I’ve experienced personally and in my students, is this: more happiness comes when we become less critical of ourselves.
When we start to practice patience with our process, when we lean into discomfort instead of avoiding it, something changes. Our relationship with ourselves deepens. And from that place, we naturally show up more fully for the people in our lives and for the world around us.
I used to think time on the yoga mat was self-indulgent… but now I see it differently. It’s actually one of the most selfless things we can do. When we take the time to come home to ourselves, we're more grounded, better listeners and more present for everything.
What is your favorite yoga pose?
Supported heart openers. They feel like a gentle reminder to receive, soften, and trust. We need more of this quality in our world today.
What is your least favorite yoga pose?
Anything super rigid or forced. Each body is individual and the way the pose finds you is unique. I encourage students to make their practice their own, and to celebrate what's unique and different in their yoga practice. I encourage less pushing and more listening.
What is your favorite place to visit OR a place you'd like to go someday?
I love novelty and travel! Currently Japan is on the top of my list. I would love to go the next time the cherry blossoms bloom!
What is one thing people would be surprised to know about you?
I think there's an assumption that just because you teach yoga- you've "arrived in some way" and are just calm and grounded all the time. When I first started teaching yoga I used to have full blown anxiety attacks! Even after 17 years of teaching, I still have to manage my anxiety, stress and my inner critic.
What is your favorite quote, or your favorite piece of advice?
“You don’t have to earn your worth. You're already worthy."
What else would you like our community to know about you?
I grew up singing in a band called Copper Wimmin. We are most well known for a song we wrote called "Kinder". I love singing everyday, and sharing songs in my classes during Savasana or in the sound bath events I host.
