Author: Lauren Rudick

Lead teacher and founder of Yoga Academy International, Lauren is a globally celebrated yoga instructor. She has been teaching yoga for nearly a decade and comes from a variety of lineages and traditions. Lauren’s appetite for yoga and travel are insatiable. She continues to study with world-class instructors whenever possible, all the while leading her own yoga retreats and workshops. Lauren has solid roots in Hatha yoga with continued studies in Vinyasa flow, Anusara, Ashtanga, Restorative and Yin Yoga. When not teaching yoga, Lauren can be found, snowboarding, beachbuming, surfing, hiking or snuggling her dog.

What is Prana?

Have you ever heard of Prana? The basic energy that courses through us? In this video, Lauren offers you a little tidbit about yoga philosophy. Simply doing the movements does not a yogi make. Postures with no intention is just exercise. Yoga helps us understand, build and harness our prana.

What is Prana?

Have you ever heard of Prana? The basic energy that courses through us? In this video, Lauren offers you a little tidbit about yoga philosophy. Simply doing the movements does not a yogi make. Postures with no intention is just exercise. Yoga helps us understand, build and harness our prana. 

Train with us:

200hr yoga
teacher training

The perfecti foundation to becoming a professional yoga teacher. 
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300hr yoga
teacher training

Advance your teaching career and gain additional certifications. We offer modules in Yin Yoga, Kids Yoga, Acro Yoga, Chakra-Vinyasa Yoga, Ashtanga Yoga, Tantra Yoga and more! Available in person and online. 
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Yoga Basics: Downward Facing Dog

In Sanskrit this posture is called Ado Mukha Svanasana. Breaking it down, Ado means downward direction. Mukha is a face and Svana is the Sanskrit word for dog. Downward dog is seen throughout almost every yoga class, so let’s break it down so that you can practice this posture with the best possible alignment.

    Yoga Basics: Downward Dog

    Ado Mukha Svanasana

    In Sanskrit this posture is called Ado Mukha Svanasana. Breaking it down, Ado means downward direction. Mukha is a face and Svana is the Sanskrit word for dog. Downward dog is seen throughout almost every yoga class, so let’s break it down so that you can practice this posture with the best possible alignment. 

    Yoga Academy International founder, Lauren Rudick takes your through this iconic basic yoga posture, downward Facing Dog!

    Warrior 2 strengthens the legs, is therapeutic for sciatica and flat fee. It tones the arms and helps build focus. It helps open the hips and build flexibility in the groins and adductors. 

    Be careful in this pose if you have ankle, knee, hip or groin injuries. Remember, always consult with a doctor before taking on a new exercise regimen. 

    Train with us:

    200hr yoga
    teacher training

    The perfecti foundation to becoming a professional yoga teacher. 
    learn more

    300hr yoga
    teacher training

    Advance your teaching career and gain additional certifications. We offer modules in Yin Yoga, Kids Yoga, Acro Yoga, Chakra-Vinyasa Yoga, Ashtanga Yoga, Tantra Yoga and more! Available in person and online. 
    learn more

    questions for us? 
    Get in touch now!

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    What does “yoga” even mean!?

    Okay, so when we think “yoga” we think about one thing: postures.
    ​
    Did you know that ASANA or yoga posures is just 1 out of 8 branches of the yoga tree?
    ​
    In THIS video, YAI founder, Lauren Rudick, explains what the word ASANA actually means and what it means for you as a yogi.

    What does "Yoga" even mean!?

    Debunking ASANA

    Okay, so when we think “yoga” we think about one thing: postures. 

    Did you know that ASANA or yoga posures is just 1 out of 8 branches of the yoga tree? 

    In THIS video, YAI founder, Lauren Rudick, explains what the word ASANA actually means and what it means for you as a yogi.

    UPCOMING TRAININGS:

    200hr yoga
    teacher training

    in playa maderas
    Taking place on the spectacular cliffs of Maderas Beach, this 200hr Yoga-Alliance Registered Teacher Training is the perfect foundation for becoming a professional yoga teacher.
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    questions for us? 
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    10-day yoga challenge

    Get motivated with our expert instructors.

    We’re giving you more than just physical yoga! You get meditations, journaling prompts and explanations of yoga concepts.

    WHY? Because you’ll get stronger just in time for summer. 

    You’ll feel revitalized.

    You’ll sleep better. 

    You’ll learn meditation techniques. 

    You’ll try crazy arm balances!

    This challenge is suitable for ALL levels AND you’ll have LIFETIME access! 

    10-day yoga challenge

    No strings attached. 
    Just free yoga.

    For the next 10-days you'll get:

    • FULL-LENGTH YOGA CLASSES
    • MEDITATIONS
    • BREATHING PRACTICES

    AND MORE!

    Start yoga today or deepen your existing practice!

    We know it’s been tough year.

    You need a new challenge, a reason to move.

    So we’re giving you a FREE 10-day AT HOME yoga program! 

    Get motivated with our expert instructors.

    We’re giving you more than just physical yoga! You get meditations, journaling prompts and explanations of yoga concepts.

    WHY? Because you’ll get stronger just in time for summer. 

    You’ll feel revitalized.

    You’ll sleep better. 

    Yes, yoga has been scientifically proven to increase sleep quality.  

    You’ll learn meditation techniques. 

    You’ll try crazy arm balances!

    This challenge is suitable for ALL levels AND you’ll have LIFETIME access! 

    Start yoga today or gain new insights from experts on your existing practice.

    Normally $86, we’re giving you this challenge for less than $1 per day.

    What's included?

    All level yoga classes

    Journal prompts

    Guided meditations

    Bonus videos including explanations of muscle groups, what certain sanskrit words mean, and more!

    For the next 10 days you'll get:

    • FULL-LENGTH YOGA CLASSES

    • MEDITATIONS

    • BREATHING PRACTICES

    • JOURNALING EXERCISES

    • EXPLANATIONS OF HOWS AND WHYS OF YOGA

    ALL LED BY YOGA ACADEMY INTERNATIONAL’S CERTIFIED AND GLOBALLY RESPECTED TEAM OF YOGA TEACHERS. 

    What can you expect?

    get stronger

    feel revitalized

    Better sleep

    Get inspired

    learn something about yourself

    questions for us? 
    Get in touch now!

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    Free YOGA challenge

    Yoga Academy International logo

    Free
    10-day yoga challenge!

    Get stronger. Be more flexible.

    No strings attached. 
    Just free yoga.

    FOR THE NEXT 10-DAYS YOU WILL GET AMAZING YOGA VIDEOS INCLUDING:

    • FULL-LENGTH YOGA CLASSES
    • MEDITATIONS
    • BREATHING PRACTICES
    • JOURNALING EXERCISES AND SO MUCH MORE!!

    FREE 10-day yoga challenge

    Get 10-days of totally FREE yoga! No sign-ups, no strings attached. Just FREE YOGA.

    Yoga Academy International logo

    Free
    10-day yoga challenge!

    Start yoga today or deepen your existing practice!

    No Sign up, No strings attached. 
    Just free yoga.

    FOR THE NEXT 10-DAYS YOU WILL GET AMAZING YOGA VIDEOS INCLUDING:

    • FULL-LENGTH YOGA CLASSES
    • MEDITATIONS
    • BREATHING PRACTICES
    • JOURNALING EXERCISES AND SO MUCH MORE!!

    10-day challenge day 10

    Day 10

    You did it!!

    WAY TO GO!!! You are at the end of this challenge. Kudos!

    Today in your journal we ask you to reflect on how this experience was for you.

    Did you learn anything from this? What are your 3 key takeaways from embarking on this journey? 

    Today’s practice: Cultivate faith with Lauren Rudick

    To leave you off today, we’d like to offer you Lauren’t practice to cultivate faith. This practice focuses on intuition and surrender. It culminates with a headstand at the end. Don’t worry if you don’t know how to do a headstand just yet you can practice downward facing dog instead or just lay on the ground with your legs up. You got this!! 

    Want more?

    Take a class in our virtual studio! 

    Get the Yoga Academy International experience LIVE in your own home!

    Times are changing and many yogis are seeking virtual classes. At Yoga Academy International’s virtual studio you can join our morning flows right from our gorgeous teacher training locations, practice with our expert teachers and take classes with our outstanding graduates. 

    levels icon

    Class level 
    (1-3)

    stretch icon

    Stretchy

    strengthening icon

    Strengthening

    heating icon

    Heating

    cooling icon

    Cooling

    Missed your LIVE class? Don’t worry! The class will be e-mailed to you when it’s over and you will have access to it for 24hrs. 

    Check out our virtual classes!

    Train with us in person...

    200hr yoga
    teacher training

    in playa maderas
    Taking place on the spectacular cliffs of Maderas Beach, this 200hr Yoga-Alliance Registered Teacher Training is the perfect foundation for becoming a professional yoga teacher.
    learn more

    Ashtanga Yoga intensive

    in Lembongnan, Bali
    THIS is an amazing course with KPJAY Authorized level 2 teacher Tina Bock! Tina has spent years studying in Mysore, India under Sharath Jois and takes a very traditional but fun approach to Ashtanga Yoga. This program is an ELECTIVE MODULES THAT MAKES UP OUR ADVANCED 300HR YOGA TEACHING CERTIFICATION.
    learn more

    questions for us? 
    Get in touch now!

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    10-day challenge day 9

    Day 9

    What are you feeling like? 

    You’re almost done your 10-day challenge!! WAY TO GO!! So today we have options for you!

    Option 1: A heart opening yoga practice with Lauren Rudick, filmed LIVE at our ocean yoga shala in Nicaragua

    Option 2: A 45-minute mindfulness meditation and discussion with Nurtured Nurse and Yoga Academy International grad, Tasha Triana. 

    Take your pick or do both!

    Want more?

    Take a class in our virtual studio! 

    Get the Yoga Academy International experience LIVE in your own home!

    Times are changing and many yogis are seeking virtual classes. At Yoga Academy International’s virtual studio you can join our morning flows right from our gorgeous teacher training locations, practice with our expert teachers and take classes with our outstanding graduates. 

    levels icon

    Class level 
    (1-3)

    stretch icon

    Stretchy

    strengthening icon

    Strengthening

    heating icon

    Heating

    cooling icon

    Cooling

    Missed your LIVE class? Don’t worry! The class will be e-mailed to you when it’s over and you will have access to it for 24hrs. 

    Check out our virtual classes!

    Train with us in person...

    200hr yoga
    teacher training

    in playa maderas
    Taking place on the spectacular cliffs of Maderas Beach, this 200hr Yoga-Alliance Registered Teacher Training is the perfect foundation for becoming a professional yoga teacher.
    learn more

    Ashtanga Yoga intensive

    in Lembongnan, Bali
    THIS is an amazing course with KPJAY Authorized level 2 teacher Tina Bock! Tina has spent years studying in Mysore, India under Sharath Jois and takes a very traditional but fun approach to Ashtanga Yoga. This program is an ELECTIVE MODULES THAT MAKES UP OUR ADVANCED 300HR YOGA TEACHING CERTIFICATION.
    learn more

    questions for us? 
    Get in touch now!

    Facebook-f Instagram Youtube

    Get social with us!

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    10-day challenge day 8

    Day 8

    The in person experience

    So what’s it really like at a Yoga Academy International teacher training? Many people are curious! At each and every one of our yoga teacher trainings, regardless of where in the world it takes place, we start the day off with a morning flow practice. We have trainings all over- Nicaragua, Costa Rica, Morocco, Bali, Bermuda… the list goes on. Our main home base is on the stunning cliffs over looking the beaches at Playa Maderas. This is where we hold the majority of our yoga teacher trainings. Simply put- it’s magical there. So today we wanted to offer you a flow filmed right from our oceanfront yoga shala in Nicaragua! 

    Today’s practice: Twist it out

    This is a SUPER heating and challenging twisty flow with Lauren. Don’t worry if you can’t get through the whole thing OR if you are unable to nail those arm balances in the middle. Have fun! Play around see what you’re capable of. 

    Want more?

    Take a class in our virtual studio! 

    Get the Yoga Academy International experience LIVE in your own home!

    Times are changing and many yogis are seeking virtual classes. At Yoga Academy International’s virtual studio you can join our morning flows right from our gorgeous teacher training locations, practice with our expert teachers and take classes with our outstanding graduates. 

    levels icon

    Class level 
    (1-3)

    stretch icon

    Stretchy

    strengthening icon

    Strengthening

    heating icon

    Heating

    cooling icon

    Cooling

    Missed your LIVE class? Don’t worry! The class will be e-mailed to you when it’s over and you will have access to it for 24hrs. 

    Check out our virtual classes!

    Train with us in person...

    200hr yoga
    teacher training

    in playa maderas
    Taking place on the spectacular cliffs of Maderas Beach, this 200hr Yoga-Alliance Registered Teacher Training is the perfect foundation for becoming a professional yoga teacher.
    learn more

    Ashtanga Yoga intensive

    in Lembongnan, Bali
    THIS is an amazing course with KPJAY Authorized level 2 teacher Tina Bock! Tina has spent years studying in Mysore, India under Sharath Jois and takes a very traditional but fun approach to Ashtanga Yoga. This program is an ELECTIVE MODULES THAT MAKES UP OUR ADVANCED 300HR YOGA TEACHING CERTIFICATION.
    learn more

    questions for us? 
    Get in touch now!

    Facebook-f Instagram Youtube

    Get social with us!

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    10-day challenge day 7

    Day 7

    Pranayama & Meditation

    Hey yogis, breath work, also called pranayama and meditation are another 2 of the 8 limbs of yoga. So today’s practice is ALL about breathing and meditating! We’ve included for you a whole bunch of breath and meditation practices for you to try!!! AND if you really feel like you want to get moving, we have also given you a 45-minute flow to stimulate your inner fire, lead by Kezia Tatton.

    Enjoy!

    Want more?

    Take a class in our virtual studio! 

    Get the Yoga Academy International experience LIVE in your own home!

    Times are changing and many yogis are seeking virtual classes. At Yoga Academy International’s virtual studio you can join our morning flows right from our gorgeous teacher training locations, practice with our expert teachers and take classes with our outstanding graduates. 

    levels icon

    Class level 
    (1-3)

    stretch icon

    Stretchy

    strengthening icon

    Strengthening

    heating icon

    Heating

    cooling icon

    Cooling

    Missed your LIVE class? Don’t worry! The class will be e-mailed to you when it’s over and you will have access to it for 24hrs. 

    Check out our virtual classes!

    Train with us in person...

    200hr yoga
    teacher training

    in playa maderas
    Taking place on the spectacular cliffs of Maderas Beach, this 200hr Yoga-Alliance Registered Teacher Training is the perfect foundation for becoming a professional yoga teacher.
    learn more

    Ashtanga Yoga intensive

    in Lembongnan, Bali
    THIS is an amazing course with KPJAY Authorized level 2 teacher Tina Bock! Tina has spent years studying in Mysore, India under Sharath Jois and takes a very traditional but fun approach to Ashtanga Yoga. This program is an ELECTIVE MODULES THAT MAKES UP OUR ADVANCED 300HR YOGA TEACHING CERTIFICATION.
    learn more

    questions for us? 
    Get in touch now!

    Facebook-f Instagram Youtube

    Get social with us!

    This error message is only visible to WordPress admins
    There has been a problem with your Instagram Feed.

    10-day challenge day 6

    Day 6

    Let’s get tantric!

    Do you know what Tantra yoga is? It’s not all about sex. Tantra is an ancient practice that weaves together many yoga modalities to create a tapestry of wholeness. In today’s bonus video, Yoga Academy International teacher and Owner of Pranamar Yoga Retreats in Costa Rica, Nancy Goodfellow will take you on a journey into tantra yoga. We’ve also included a 5-minute practice to help you awaken the shakti (liberation and creative) energy in you! If you don’t feel like a full practice today, just try the 5-minute shake flow! 

    Today’s journaling question is, when and where do I feel most creative and in the flow? 

    Today’s practice: Contain & Radiate with Nancy Goodfellow

    This beautiful practice led by Nancy is your perfect introduction to Tantra yoga. How does this practice compare with yesterday’s ashtanga class? How do you feel in the different classes. Remember, just like you don’t equally LOVE every food you taste, you are not likely going to adore every yoga practice you try. This challenge is here for you to EXPLORE! 

    Want more?

    Take a class in our virtual studio! 

    Get the Yoga Academy International experience LIVE in your own home!

    Times are changing and many yogis are seeking virtual classes. At Yoga Academy International’s virtual studio you can join our morning flows right from our gorgeous teacher training locations, practice with our expert teachers and take classes with our outstanding graduates. 

    levels icon

    Class level 
    (1-3)

    stretch icon

    Stretchy

    strengthening icon

    Strengthening

    heating icon

    Heating

    cooling icon

    Cooling

    Missed your LIVE class? Don’t worry! The class will be e-mailed to you when it’s over and you will have access to it for 24hrs. 

    Check out our virtual classes!

    Train with us in person...

    200hr yoga
    teacher training

    in playa maderas
    Taking place on the spectacular cliffs of Maderas Beach, this 200hr Yoga-Alliance Registered Teacher Training is the perfect foundation for becoming a professional yoga teacher.
    learn more

    Ashtanga Yoga intensive

    in Lembongnan, Bali
    THIS is an amazing course with KPJAY Authorized level 2 teacher Tina Bock! Tina has spent years studying in Mysore, India under Sharath Jois and takes a very traditional but fun approach to Ashtanga Yoga. This program is an ELECTIVE MODULES THAT MAKES UP OUR ADVANCED 300HR YOGA TEACHING CERTIFICATION.
    learn more

    questions for us? 
    Get in touch now!

    Facebook-f Instagram Youtube

    Get social with us!

    This error message is only visible to WordPress admins
    There has been a problem with your Instagram Feed.