Daily morning checklist for more mindful living
Includes a downloadable checklist!
Each and every day you get a chance to decide who you are going to wake up and be.
Who will you choose to be tomorrow morning?
Below we’ve created a simple. actionable and easy to manage morning routine checklist. Try it for a week and see if you like it! Click the image to download this as a PDF or simply keep it on your phone or tablet and check it off! Be sure to let us know how it goes!
In addition to having a mindfulness checklist, we also recommend the following:
1.Wake up at the same time every day.
This helps your body establish a rhythm, making it easier to get up in the morning.
2. Have a set of easy breakfast options so you're not wondering what to eat.
We eat the same thing every morning, fruit, with protein (eggs or nut butters) and a carb. Except Tuesdays when we have pancakes! Having a couple of simple options for breakfast that you know, love and depend on takes out the struggle of having to make mundane decisions first thing in the morning.
3. Create a daily to do list
Actually, we feel it best to do this the night before so you do not wake up in the morning stressed about what you “think” you need to accomplish that day or try to remember all the errands you need to run that morning. Creating a to do list for the next morning the night before also allows you to sleep better, knowing that your next day is set out. Prioritize the list in a higherarchy to help you organize your day!
Download the checklist and see how you do for a week! Do you want to incorporate it in to your month? Year? How do you feel when you have a guideline for your day? Let us know!
xox
Team YAI
UPCOMING TRAININGS:
200hr yogateacher training
this 200hr Yoga-Alliance Registered Teacher Training is the perfect foundation for becoming a professional yoga teacher.
Luxury Yin yoga teacher training
in Marrakech, Morocco
THIS 60HR PROGRAM IS A COMPLETE TRAINING ON ITS OWN. IT IS ALSO ONE OF THE ELECTIVE MODULES THAT MAKES UP OUR ADVANCED 300HR YOGA TEACHING CERTIFICATION. AFTER COMPLETING THIS TRAINING YOU WILL BE A CERTIFIED YIN YOGA TEACHER AND COMPLETE PART OF YOUR 300HR YTT.
Acro Yoga teacher training
in Playa Maderas
Join Nicholas Coolridge aka Modern Tarzan for our most playful training! Get Acro Yoga certified! This course is also a module of our ADVANCED 300HR YOGA TEACHING CERTIFICATION. AFTER COMPLETING THIS TRAINING YOU WILL BE A CERTIFIED Acro YOGA TEACHER AND COMPLETE PART OF YOUR 300HR YTT.
questions for us? Get in touch now!
Yoga for Canadians
Even if you’re NOT from Canada, you can still enjoy this practice! It’s fun, a little silly, heating and meant to put a smile on your face. Have you ever done a class called “The Great Canadian Yoga Practice” before? We didn’t think so.
The Great Canadian Yoga Practice
Yoga for Canadians
It doesn’t have to be all serious, all the time! With Canadian Thanksgiving coming up, I thought it would be fun to do a “Canadian theme” yoga practice. Take off your cabin socks, roll out your mat and get ready because this is a super fun, heating yoga practice for all the Canadians out there (and friends of Canadians)
xox
Lauren
Even if you’re NOT from Canada, you can still enjoy this practice! It’s fun, a little silly, heating and meant to put a smile on your face. Have you ever done a class called “The Great Canadian Yoga Practice” before? We didn’t think so.
We deliver quality yoga education from a heartfelt place
Our goal is to change the way yogis are educated. We aim to lead by example and deliver quality yoga education from a heartfelt place. We believe in spending time in nature in order to feel enriched from the soul outward. We share everything we know with our students and offer the best tools we have to enrich their lives. We help our students discover their passions, live authentically and become the happiest they have ever been. For us, yoga is not just an exercise, a philosophy or a fashion choice. It is our lifestyle.
We aim to bring mindfulness, conscious communication and joy to everything we do. Click here to learn our story.
Upcoming Yoga Teacher Trainings:
Tropical 200hr yogateacher training
in Playa Maderas
This is our home base location. Join us in at our private 100 acre retreat center overlooking the ocean at playa maderas. this 200hr Yoga-Alliance Registered Teacher Training is the perfect setting for a yoga training in paradise!
Luxury 200hr yogateacher training
in Amorgos, Greece
Join us on the spectacular Greek island of Amorgos.The same teachers and same curriculum as our famous 200hr ytt in Nicaragua, only Greekier this 200hr Yoga-Alliance Registered Teacher Training is the perfect foundation for becoming a professional yoga teacher.
Luxury Yin yoga teacher training
in Marrakech, Morocco
THIS 60HR PROGRAM IS A COMPLETE TRAINING ON ITS OWN. IT IS ALSO ONE OF THE ELECTIVE MODULES THAT MAKES UP OUR ADVANCED 300HR YOGA TEACHING CERTIFICATION. AFTER COMPLETING THIS TRAINING YOU WILL BE A CERTIFIED YIN YOGA TEACHER AND COMPLETE PART OF YOUR 300HR YTT.
Acro Yoga teacher training
in Playa Maderas
Join Nicholas Coolridge aka Modern Tarzan for our most playful training! Get Acro Yoga certified! This course is also a module of our ADVANCED 300HR YOGA TEACHING CERTIFICATION. AFTER COMPLETING THIS TRAINING YOU WILL BE A CERTIFIED Acro YOGA TEACHER AND COMPLETE PART OF YOUR 300HR YTT.
CAN'T MAKE A TRAINING? PRACTICE WITH US ONLINE!
GET THE YOGA ACADEMY INTERNATIONAL EXPERIENCE LIVE IN YOUR OWN HOME!
JOIN OUR MORNING FLOWS RIGHT FROM OUR GORGEOUS TEACHER TRAINING LOCATIONS, PRACTICE WITH OUR EXPERT TEACHERS AND TAKE CLASSES WITH OUR OUTSTANDING GRADUATES.
Upcoming Live Classes:
Thursday November, 8 2020
7:45am
60 mins
Morning flow
with Lauren Rudick
Here’s the class description in a few sentences! Yay! We love yoga! It’s the best ever.
We offer classes in multiple styles and many languages!
Take just 1 class, purchase a pack of 10 or an annual unlimited membership.
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.
Pre-Recorded classes available for rent
These are a combination of live and professionally recorded yoga classes.
You will have access to your class rental for 7 days after purchase.
For beginners:
questions for us? Get in touch now!
UPCOMING TRAININGS:
questions for us? Get in touch now!
Yoga Basics: Half Moon Pose
Halfmoon pose can be super challenging for beginners! This pose is a difficult balance. It is also a hamstring and groin stretch. Half moon helps build kinaesthetic awareness and strengthens the glutes of the lifted leg, the obliques and can help build core strength in general.
In this tutorial Lauren breaks down half moon pose for you! Enjoy!
Yoga Basics: Half Moon Pose
Ardha CHandrasana
Halfmoon pose can be super challenging for beginners! This pose is a difficult balance. It is also a hamstring and groin stretch. Half moon helps build kinaesthetic awareness and strengthens the glutes of the lifted leg, the obliques and can help build core strength in general.
In this tutorial Lauren breaks down half moon pose for you! Enjoy!
In Sanskrit Adrha means half and Chandra is the moon. Ardha Chandrasana = half-moon pose.
Train with us:
200hr yogateacher training
The perfecti foundation to becoming a professional yoga teacher.
300hr yogateacher 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.
questions for us? Get in touch now!
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!
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!
Free YOGA challenge
Free10-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!!
10-day yoga challenge
Free10-day yoga challenge!
Get stronger. BUILD FLEXIBILITY TO REDUCE INJURY.
No strings attached. Just free yoga.
For the next 10-days you'll get:
• FULL-LENGTH YOGA CLASSES
• MEDITATIONS
• BREATHING PRACTICES
AND MORE!
FREE 10-day yoga challenge
Get 10-days of totally FREE yoga! No sign-ups, no strings attached. Just FREE YOGA.
Free10-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?
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.
Class level (1-3)
Stretchy
Strengthening
Heating
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.
Train with us in person...
200hr yogateacher 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.
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.
questions for us? Get in touch now!
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?
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.
Class level (1-3)
Stretchy
Strengthening
Heating
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.
Train with us in person...
200hr yogateacher 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.
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.
questions for us? Get in touch now!
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?
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.
Class level (1-3)
Stretchy
Strengthening
Heating
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.
Train with us in person...
200hr yogateacher 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.
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.
questions for us? Get in touch now!
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?
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.
Class level (1-3)
Stretchy
Strengthening
Heating
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.
Train with us in person...
200hr yogateacher 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.
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.
questions for us? Get in touch now!
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?
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.
Class level (1-3)
Stretchy
Strengthening
Heating
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.
