A yoga practice doesn't end when you roll up the mat. It continues in the kitchen, in recovery, in sleep, long before the next class begins. The same holds for strength training. What you eat shapes how you move, how you move shapes how you recover, and how you recover shapes how you show up again tomorrow, whether that's on the mat or in the gym. Every part of the system leans on the others. There's no universal formula, just what works for you, built on over time.
We spoke with Clarissa Karunaratne, a 500-hour yoga teacher, Nike trainer, and integrative nutrition coach based in Los Angeles, about how yoga, strength training, and nutrition inform one another in her own practice, and what she's learned about fueling movement and recovery.
How did you find yoga, and what led you to teaching?
My first downward dog was with my mom when I was two, since she'd practice yoga with me when I was a baby (and in her womb!). I fully immersed myself in yoga in college, when I took my first yoga class from an incredible teacher who was 86 years old at the time. This really unlocked for me how yoga is so much more than physical, and I kept returning to my mat to discover more. I then fell in love with sculpt, as it challenged me in new ways I'd never moved in before. I had an awesome teacher who I'd religiously go to during my time at USC. He trained me in yoga sculpt, and then the journey of teaching unfolded. I loved how students felt after my class: it was always about connection. I decided to pursue my 200-hour in 2019 and recently completed my 300-hour training. The journey is ever evolving, and I think that's the best part about yoga: it truly just helps you practice grace and curiosity with your own growth.
What inspired you to become a nutritionist?
I really wanted to feel good in my body, and back in 2022 I felt a little disconnected from what I wanted to feel versus how I would move through my day. I had just finished my personal training certification in 2021 and wanted to stick with a program in the gym and see and feel my efforts manifest in my body. I got a nutrition coach to help me with this, and she taught me the power of eating a balanced plate. Twelve weeks later, I really saw the effects of intentional, mindful eating, and I've never looked back. I wanted to learn more so I could share more and practice this as I move through different chapters of my life that are to come, like motherhood.
What's your approach to fueling your body for movement and recovery?
It's not about doing less. It's about how you can add in more of the good stuff to what you're already doing. Meet yourself where you are, be real about what you can actually accomplish in a day, and carve out time for the things you say you care about. Sometimes it takes a little tough love for me to fully jump into something, but once I do, I feel so good because of it. It's also about really finding what works for you, because what you enjoy is what you can actually stick with.
How do yoga and strength training complement one another in your routine?
Because of yoga, I move through my day with a lot of connection to my breath and thoughts. When I lift weights, I imagine my muscles doing the work, and I connect my breath to my exercises. Yoga, in the lens of the physical, helps me feel mobile and supported, and it helps me recover from a lift.
What role do sleep and hydration play in supporting your training?
It's all a functioning machine, so it all goes together. Sleep is so underrated. It's singlehandedly the thing that keeps everything going. Prioritize sleep and hydration more than anything, because those two things are what will give you the energy to work out.
Recipe: Clarissa's Go-To Nutrient-Dense Smoothie
Nutritionist-approved, try making this smoothie for the perfect balance of protein, fats, carbs, and fiber.
Take a Class with Clarissa
Join Clarissa for a mindful yoga sculpt that blends intentional movement with strength-building exercises. This full-body class is designed to help you build stability, improve endurance, and reconnect with your breath while moving with purpose.
About Clarissa
Clarissa Karunaratne is an LA native passionate about creating a safe, welcoming space for well-being. Her teaching journey began in 2017 with a certification in yoga sculpt, and has since expanded into holistic health, integrative nutrition, and personal training. She's a Nike trainer, a 500-hour yoga teacher, and has led both sculpt and power yoga teacher trainings. Her classes bring together music from around the world, mindful movement, and a strong sense of purpose, designed to help students feel grounded, inspired, and connected both on and off the mat.
Follow Clarissa on Instagram: @clarissakarun
Partner With Manduka
Manduka has supported teachers, studios, and wellness spaces since 1997. Whether you're a yoga teacher, studio owner, or hotel wellness lead, there's a partnership program designed for you. Learn more about working with Manduka.
