update: COVID-19 & Yoga Academy International

Covid-19 & Yoga Academy International

Current status, upcoming plans & What you can do right now: 

It is with honesty and transparency that Lauren shares with you exactly where we are at right now with Yoga Academy International, what precautions we are taking where we are right now and our plans for the future. 

We are hopeful that we can continue to connect with you, our beloved community, and that soon enough you’ll be back here with us at our epic yoga teacher trainings! 

We are still committed to offering you the highest possible standard in yoga education.

Take this time to advance your home practice with us.

Go deeper into themes and practices you’ve always wanter to.

Prepare yourself for next steps in your yoga career once we return to our regular lives.

Learn from our internationally renown teachers right from the comfort of your own…quarantine. 

online yoga courses

Ashtanga Yoga for newbies

Join internationally renown Tantric Yoga Teacher Nancy Goodfellow as she introduces you to this amazing practice! This course is challenging, uplifting, insightful and deep. It is perfect for a yogi ready to learn more, go deeper- mind, body and spirit and gain more understanding of the ancient traditions of yoga. Nancy guides safe and structured Tantric practices that include explanations of.why Tantra is practiced in this way, mudras, mantra, meditation and so much more. Contains over 3 hours of guided asana practice and more than 10 hours of video content!

Turn your life upside down

Turn Your Life Upside Down is a 4-week 4-module course designed to get you knowing what your passions are, what makes you come alive and then take the steps toward living that dream! Lauren Rudick takes you on a journey into yourself. This course contains 5 guided yoga practices, 7 guided meditations, a fully illustrated e-book and journaling exercises.
Join Lauren in living a lifestyle of passion. Turn Your Life Upside Down!

The Tantra Course

Join internationally renown Tantric Yoga Teacher Nancy Goodfellow as she introduces you to this amazing practice! This course is challenging, uplifting, insightful and deep. It is perfect for a yogi ready to learn more, go deeper- mind, body and spirit and gain more understanding of the ancient traditions of yoga. Nancy guides safe and structured Tantric practices that include explanations of.why Tantra is practiced in this way, mudras, mantra, meditation and so much more. Contains over 3 hours of guided asana practice and more than 10 hours of video content!

Uplift your Yoga Career

Uplift your yoga career is everything a yogi needs to know to elevate a great career in yoga, raise your income and create an awesome yoga following. The full course includes guides on getting jobs, marketing, social media, creating workshops and growing a loyal following in yoga.

Like netflix, but yoga.

We are still continuing to offer membership to our online yoga studio at significantly reduced rates. 

Our online studio and online courses are NOT the same. The studio is streamable online content with various teachers. The courses are an opportunity to go WAY deeper into a particular discipline or style. 

During stressful times like these that we need wellness and mindfulness practices the most.We are giving you almost free access to our entire online studio library. It’s like Netflix, but yoga for Just $1 per month.

We want to invite you to practice with us from the comfort of your home.

FULL ACCESS to our online studio for only $12 for the entire year. Use code yoga12 to sign up today.

If you are already subscribed, feel free to share page with others who need heart opening meditations, yoga practices to keep them physically fit and well and yin yoga to reduce stress and stiffness.

We have classes in English, French and Norwegian and have just added almost a dozen new practices.

 
Hundreds of practices available – unlimited yoga for all levels – beginners to super advanced – continuing education for yoga teachers

Whether you are brand new to yoga, super advanced or on your yoga teaching journey, we have practices and classes for you. Our online instructors have been handpicked for their teaching style, commitment to practice and specialty in their individual yoga discipline. We have classes ranging from 2 – 90 minutes waiting for you!

Membership is just $98 per year!

[register_form id=2]

But what about our 
yoga trainings abroad?

We are keeping a close watch on how the situation is changing day by day. At this point in time it is highly likely that our YIN YOGA TEACHER TRAINING  at the end of April will be postponed for 1 year. We will continue to watch the COVID-19 situation closely and make a final decision by April 1, 2020. Good news- you now have time to sign up at save up for it! This luxury training is amazing and we can extend a payment plan to you over 12 months. This means for less than $200/month you can get to this INCREDIBLE luxury experience.

We are still saying optimistic that our 200hr YOGA TEACHER TRAINING this July will run as scheduled. We are hopeful and keeping faith that we will be able to stop the spread of this virus shortly and continue to create magical experiences in paradise. 

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.

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!

Yoga Practice & Meditation for Self love

Remember: The most important relationship you’ll ever have is the one you have with yourself!!

So here are a quick meditation and super gentle yoga stretch practice to help you cultivate more self-love.

Whether you’re single or have found your special someone(s) cultivating self-love is ALWAYS a good idea.

Cultivating self love

A meditation & Yoga Practice

Hi Yogis!
Sometimes the holidays can make us feel extra single if we are single… or sometimes they leave us with weighty expectations and disappointment from our partner(s). Remember: The most important relationship you’ll ever have is the one you have with yourself!!

So here are a quick meditation and super gentle yoga stretch practice to help you cultivate more self-love.

Whether you’re single or have found your special someone(s) cultivating self-love is ALWAYS a good idea. Practice with Yoga Academy Founder/Director Lauren Rudick right now! 

Meditation for self love with Lauren Rudick

Super gentle yoga stretch for self-love with Lauren Rudick

Want more? Join our online yoga studio!!

Hundreds of practices available – unlimited yoga for all levels – beginners to super advanced – continuing education for yoga teachers

Whether you are brand new to yoga, super advanced or on your yoga teaching journey, we have practices and classes for you. Our online instructors have been handpicked for their teaching style, commitment to practice and specialty in their individual yoga discipline. We have classes ranging from 2 – 90 minutes waiting for you!

Membership is just $98 per year!

[register_form id=2]

Here's a sneak peak at some of our classes...

- The quality of the teaching and education was truly fantastic.
Sonya H
- Yoga Academy International is an amazing and powerful experience. There are the immediate benefits!
Hari Khalsa
- he standard of education is really high, which. A good mixture of practice, theory, anatomy, history.
Suzi W

Your membership includes full unlimited access to

Guided Yoga Classes

Flows ranging from 5-90 minutes with our internationally renown instructors

Pose Tutorials

Learn safe alignment. Achieve those mind-blowing yoga tricks. Become a more thorough and informed teacher for your students.

Dharma Talks

Lectures on yoga philosophy. Deepen your understanding of yoga. Communicate better with your community.

Guided Meditations

Calm your mind. Find peace in your soul.

Continuing Education for Yoga Teachers

Grow your yoga career. Expand your knowledge. Learn how to harness your media and your message to become an international yoga teacher. 

New Classes added every week!
Join our online studio today.

Lost in Translation: Teaching Yoga in Another Language

C’est quoi “yoga” en français?

Each time you step into a new studio or room, roll out your mat and place your props at the front as an guide for students to take and use during class, there’s this little feeling, this unspoken energy that you’re not quite sure what to make of just yet. The practice of yoga, as we’ve come to know it in its modern form, is full of nuances and subtleties based on a plethora of factors; teachers, locations, clientele demographics, space, so on and so forth. And many of us as teachers are more than used to hopping between teaching spaces, working to continuously adapt our methods to the individuals in the room in each new location.

The stories I’ve heard from teachers who’ve come and gone from different studios, gyms, and private spaces, range from hilarious to horrendous. Each time that we as teachers step into our role in an unfamiliar space, we are faced with new challenges that spin their way into opportunities, enabling us to grow our own practice as both teachers, and students. New obstacles force us to redefine our “standard” method, and get creative in how we reach out and communicate with those in the room.

yoga class, yoga teaching, yoga teacher, studio

The Space

This past month I was fortunate enough to teach with Arles Yoga, as a part of their “Professeurs en Residence” (PiR) program; a unique approach to running a studio that counters the current trend we see in major North American “yoga hubs,” where studios tend to selectively hire teachers churned out by their own teacher training courses. Each month, a new prof de yoga comes into Arles Yoga’s space, and teaches 10-12 classes per week, in a variety of styles ranging from a Slow Flow, to a vigorous Yoga Dynamique, and accompanied by Pilates or other speciality classes. Oh yeah, and for those of you unfamiliar with the geography of France, Arles is situated in Provence – translating to blue skies for 30 straight days, temperatures that enable you to never wear more than a light tank and shorts, and scenic views of the Rhones and Roman architecture. Rough life, I know. However, if you haven’t already deduced, there is one key factor I’ve omitted – classes were taught in French.

The Obstacles

When I committed to taking the PiR post for the month of July, I was well aware of the fact that the months leading up to my arrival in Arles would be filled with numerous podcasts, instructional videos on yoga and Pilates in French, and some practice lessons with willing friends. And although I prepared to the best of my ability, pre-planned sequences to no end, and essentially committed to memory every one of the Transfert podcast episodes, there’s nothing quite like the feeling of jumping into teaching 11 classes a week in a language that you are far less familiar with than every single one of the people in the room in front of you, that makes you question whether or not the decision you made was well-thought out.

The Progression

Let’s work through this little journey in a more digestible format, for those of you with limited time, or those of you that may actually be thinking of embarking on a similar path in the not-so-distant future.

Week 1 – The Over-Prep

I’ll preface this section by saying that in the week leading up to my first class in Arles, I pre-planned three full classes, which I RARELY (if ever) do. Although I tend to sequence my classes with a common theme or apex pose, anatomical focus or intention, I rarely pre-plan to the extent of essentially scripting out my sequences. I’m a big fan of instantaneous adaptation, and letting the room guide the class.

During my first week, I woke up early each morning to practice through each sequence, formulate what I wanted to verbalize as instructions, and create options for modifications that I anticipated being necessary based on common physical limitations. I tend to give a significant amount of verbal instructions during classes, and this quickly presented itself as a bit of a challenge, as I struggled to quickly translate what I would normally say in English, into French that made sense and wasn’t a series of strung together nonsense that made my non-Francophone background glaringly apparent.

In addition to the French factor, I was also adjusting to the process of teaching in a new space, to a group of people that I had no previous experience or interactions with. Layer in the significant differences that exist between North American and French yoga culture and expectations, and I had myself a fairly large set of extenuating circumstances cultivating my current environment.

The result? I felt out of place, I questioned my teaching capabilities and methods, and I was anxious before and after each class, worried that I wasn’t providing what was expected, or that I simply wasn’t good enough. This discomfort, though, pushed me to prepare for each class, study and learn during my off-hours, in an effort to ensure that I was the best teacher I could be.

Week 2 – The (Almost) Settling

As you’ve probably guessed, it does get better. If it didn’t it’s unlikely I would be writing this blog post, or at least, it would be released at a much later date when I could look back on the experience as a whole without wincing.

The prep started to become less and less – it was during week 2 that I stopped pre-planning every class, and reverted to my trusty old improv style. Although my level of comfort with the language did play a notable role in this progression towards settling in, the true determining factor was the familiarity with the Arles yoga community. For me, one of the most satisfying aspects of having yoga so engrained in my life is the connections built within the yoga community. I love seeing familiar faces come back to class, progress, and get excited as they see changes happening in their practice. Week 2 allowed me to start integrating myself into the fantastic, accepting community that owners Julia Mitton and Paul Biehn have built at Arles Yoga, and realize that there was no expectation

Week 3 – The Seeking of Growth

During week 3, although I said goodbye to a few yogis who were finishing up their vacations in Arles, I became well-acquainted with the repeat offenders who were showing up to practice multiple times a week, ready for new challenges and curious both during and after class, voicing their inquisitions and seeking answers. This inert desire to know more, to explore and redefine what limitations exist, is a part of human nature that’s really awesome to unearth, yet often lies dormant until stirred or poked.

Suffice to say, during this halfway mark, I started to feel really at home at Arles Yoga. I introduced some more daring variations and apex postures in classes, and let myself adapt and adjust in the same way that I would have during classes back in Toronto.

There was something else that happened during week 3 that has only really become evident as I look back on the experience as a whole – the more I let myself experiment with the language, the less concerned I was with making small mistakes. The initial fear of coming off as very Anglophone, or making verb tense errors when jumping between French and English, started to dissipate. I let myself make little verbal missteps, all the while knowing that the group of yogis in class could care less, and were accepting of the language slips, because in the grand scheme of things, they really didn’t matter. This was a lesson in self-acceptance that runs much deeper than a simple language barrier, and one that I will continue to integrate and acknowledge as I evolve my teaching practice, in addition to internal personal growth.

Week 4 – The Phase of Comfortability

As I wrapped up my residency in Arles, I started to feel (wait for it), a little ache of sadness. I’m generally a fan of the Irish goodbye – rarely will I dwell on the process involved in leaving or moving on. With each class that took place during week 4, the return of familiar practitioners, and the impending event of my final Friday class approaching, I was able to reflect on the experience with an increasingly holistic perspective.

The past month pushed me, made me uncomfortable, forced me to change and experiment with my teaching style, and ultimately allowed me to grow in ways I hadn’t anticipated. I’ve broken down the process in four stages here, but each day was truly its own challenge and voyage. Closing out the week with a final class filled with energy, enthusiasm, hugs, and some “coucous” was incredibly satisfying, and made the pre-work, podcasts and all, so very worth it.

The Lessons Learned

  • Get acquainted with imperfection

Looking back on some of my (many) verbal missteps that took place during classes, I wince a little with initial embarrassment, but then laugh and appreciate the growth that took place between weeks 1 and 4. We are always going to have classes that don’t feel quite right, that we replay and question, “why did I say that,” or “why did I feel the need to add that movement or posture in when it didn’t make sense.” These are the learning experiences we undergo as we grow and become more comfortable as teachers, and also as students. Mistakes lay the foundation for our continued development; observe them with grace, and reflect on them diligently to avoid repetition.

  • It’s okay to reverse roles

When teaching in French, as an Anglophone, to a room of native French speakers (with the most melodious French accents, I must note), you’ve got to expect to be corrected. And instead of take offense, or feel insecure, I chuckled and took mental notes (and then transferred these to paper), as a part of the continuous learning process. Never again will I think that wordreference.com is an adequate resource for anatomical translations – because no, tendon de jaret does not translate to hamstring (oouf).

  • Observe the opportunity in everything

As a proponent of the “free-to-be” sequencing style, I learned a lot by forcing myself to pre-plan and be more structured in how I structured classes during the initial classes at Arles Yoga. Although I may not retain this teaching style as I move forward, it was an excellent opportunity for me to redefine and learn to teach in a new way. Additionally, as someone who tends to pepper class with verbal micro-adjustments and modifications, having limited abilities to express myself forced me to be more comfortable with silence, and to learn how to say more with less. There’s a shiny side to every coin, right?

  • You are enough

Taken straight from an uninspired Instragram post. But for real, this was probably the most relevant lesson I learned. Every teacher is so inherently different, in method, style, diction, tone of voice, sequencing, influences, and the list goes on. We are inclined to compare ourselves and constantly pick out the areas where we either outshine or fall behind those considered to be our peers. Be content knowing that regardless of a practitioner’s past experiences with other teachers, your style and individual flare provides them with something new and unique, and shouldn’t be graded based on the characteristics of other teachers.

So if you’ve managed to dig your way through this, or perhaps just skimmed, you may now be contemplating this proverbial jumping off point. It may not be directly related to yoga or even a career move, but could encapsulate making even a minor change in your day to day that forces you a little outside of the status quo. Although the process may seem arduous, the ultimate end result will be worth the initial discomfort – I promise.

 

Cassandra Cooper

Cassandra Cooper

Growing up with a background in competitive figure skating, Cass’ journey with yoga began at a young age. What started as a way of maintaining flexibility and mobility has since shifted to focus on building strength, by combining elements of functional movement into her practice and sequencing, helping to explore the different ways in which each individual’s body moves and changes shape. Since completing Octopus Garden’s 200 hour teacher training, and Rishikesh Yog Peeth’s 300 hour advanced teacher training program, Cass has pursued Barre and Pilates certifications through Stott Pilates, along with Essentrics movement training. The most important thing she’s discovered along the way is that you’re always a student – be curious, always question, carefully analyze, and continuously seek new avenues towards unexpected answers. ‘Yoga is the journey from cosmetic to cosmic beauty.’

 

[fblike]

What you need to know about yoga teacher training

10 things you need to know about yoga teacher training

 

Have you been practicing yoga for a while and want to take it to the next level? Doing a yoga teacher training is an amazing way to deepen your own practice, learn new things about yourself and gain the practical skills to teach yoga to others.
If you’re not sure what to expect, let me share 10 things with you that are worth taking into account before embarking on your first course.

1. You don’t have to be “perfect” at yoga

Before signing up for my own yoga teacher training, there was a voice in my head saying: “You might not be good and flexible enough to do a yoga teacher training, let alone teach yoga to others.” I’m so glad I didn’t listen to that voice and proved it wrong! You don’t have to be the most advanced yogi in order to do a course. In fact, asana is only ONE part of yoga teacher training. Learning more about the roots of yoga, meditating, chanting and personal development are huge factors as well. If you’re a bit insecure, let me assure you that you will walk out of your training with a new sense of what your body and mind are capable of – and a big boost in confidence.

2. You will make lifelong friends

Practicing, studying, eating, talking, laughing and crying with a group of likeminded people leads to a deep way of connecting with them. There will be a few special souls you will form real friendships with that will last long after your course has come to an end. It’s not easy to part ways after such an intense time, but luckily distance doesn’t mean you can’t keep in touch and see each other again.

3. You will have to sit – a lot

I’m going to be honest – you will sit much more than you practice asana. Yes, friends. You will meditate for long hours. Chant mantras. Listen to your teachers and take notes. Learn about the history and philosophy of yoga. Read. Write. It’s all part of the process.

4. Your intention of doing a yoga teacher training might change over time

Maybe you’re doing the training purely for yourself. In order to deepen your practice, develop a spiritual connection, learn more about your body and mind. And that’s completely fine and amazing! But who knows – you might develop a love for teaching others during the course (it happens to a lot of students!). The opposite might happen as well: Maybe you’re sure that you want teach after your teacher training and suddenly that idea isn’t as appealing anymore. Just be open for changes. Go with the flow – no pun intended.

5. You will be in pain

Be prepared to be sore. Sitting on the floor for long periods of time and practicing for several hours every day fatigues your muscles. I actually felt like I was getting stiffer each day. But what helped me was getting massages on the weekends, drinking lots of water and just accepting it – knowing that it is part of an intensive course and only makes your body and mind more resilient.

6. You will learn a lot about yourself

One of the best parts about yoga teacher training for me personally was that I got to learn so much more about myself. I thought I already did, but teacher training showed me even more facets about my mind and body. Committing to a yoga teacher training means you’re also committing to doing the work. And by work I not only mean studying and learning about yoga and teaching others, but also doing the work within yourself. You will learn about your limiting beliefs and what’s holding you back. About how to overcome those beliefs and gain more confidence in certain areas. You will learn more about your body and your weak and strong spots. About the tendencies of your mind, especially during meditation. And most importantly: You’ll learn that you’re capable of much more than you thought you were.

7. You will be very emotional

There will be a lot of crying during teacher training. And that’s completely normal. Tiredness, discomfort, new insights about yourself (negative or positive) and overwhelm can lead to unexpected emotions. One day you’re flying high, the next day you want to quit. But remember, you are on a journey of growth and in-depth studying. So don’t be too hard on yourself and see it as a part of it all. Which brings me to the next point…

8. You will have to take good care of yourself

In order to enjoy your yoga teacher training and stay strong and healthy despite physical discomfort, information overload and lots of emotions, make sure you’re taking good care of yourself. For me, that meant relaxing on the weekends, spending time with my loved ones, not talking about yoga, getting a spa treatment, having early nights and lots of sleep and nourishing my body with nutritious food.

9. You will have to confront different personalities

As much as we want to get along with everyone – especially as yogis and in a group of likeminded individuals – it’s very important to remember that our personalities are still very different. Everyone comes with their own baggage and sometimes other people’s egos can be hard to deal with – especially when we spend long hours with the same group of people. However,  this can also be great opportunity for us to practice tolerance and to dig deeper: Oftentimes, having difficulties with someone means that a person triggered something in us. By taking an honest look at ourselves, finding out what it is that we are dealing with and beginning to work on it, we can then show up as better versions of ourselves.

10. You will have to let go of expectations

Despite sharing a few things that I find important to know before embarking on your teacher training, you can’t really prepare for what lies ahead. Every journey is unique and no one can tell you what will happen or how you will feel. The most important advice I can give you is to let go of expectations, be open for everything and fully committed. And I promise you, your yoga teacher training will be an amazing and life changing experience.
Now it’s over to you: Are you thinking of doing a teacher training and do you have any questions? If you have gone through training, what would you like others to know before they start?

 

woman, smilingMiriam Younsi

Miriam is a Holistic Yoga and Kids Yoga teacher whose mission is to help people find optimal health and balance through personalised yoga, Ayurveda and health coaching. She offers online and private classes as well as Yoga and Life Coaching Retreats with her partner. Miriam is originally from Germany and currently lives between Bali, Morocco and Germany.

Instagram: @yogawithmiriam

Cultivating a Home Practice in 4 Easy Steps

 

Say the word “yoga” in conversation, and you tend to evoke imagery of lycra-clad (or barely-clad) stretch-fanatics, moving and flowing in a spacious, airy studio that smells distinctly of essential oils. The yoga industry caters to an ever-growing crowd of over 37 million North Americans, many of whom were introduced to yoga in a studio setting, or via group classes at a local fitness facility. Enrolling in group classes at a studio, gym, or communal facility is an amazing way to not only further delve into your practice, but also to integrate yourself within a pocket of your local community. Layer in the guidance and knowledge of an educated teacher, and an element of surprise and personal non-attachment when it comes to creating the sequence to guide classes, and you’ve got an ideal environment to grow your yoga practice. Eventually, however, you may find yourself noticing that some days, your body is calling out for something different than the sequence is built upon. And some days, the idea of being alone with your mat instead of surrounded by others, will resonate with you. As these “some days” meld into “many days,” you may find yourself contemplating alternatives to the seemingly traditional studio practice setting and begin your own home practice.

So…where to next?

Cassandra Cooper Home Practice

Getting back to yogic roots

Although we frequently associate yoga with group practice, look back on traditional texts (e.g. Hatha Pradipika, Chapter 1, Verse 12) and you will discover that Hatha yoga (the most commonly-practiced form of yoga in North America, which encompasses a variety of asana-based practice types) was originally meant to be practiced in solitude:

“The hatha yogi should live alone in a hermitage and practise in a place the length of a boy (one and a half metres), where there is no hazard from rocks, fire, or water, and which is in a well-administered and virtuous kingdom (nation or town) where good alms can be easily attained.”

Now, let’s bear in mind the fact that this text came to fruition during a time when a yogi’s life was divided into four stages, or ashrama, three of which were characterized by significant lack of social interaction and solitude.

As we’ve evolved, so has the setting and style of our personal practice. I’m not one to endorse only practicing in a confined space on a mud-ground with no views of the outside world (but hey, if that’s your jam, go for it!) Approach the development of your personal practice with yogic principle; slowly, mindfully, and with an intention to be open as you adapt and grow.

 

1. Create a space

I used to be one of the classic eye-rolling non-believers when it came to understanding the importance of setting intentions and allowing time to create an energetic space in which to conduct your practice. New-agey? Perhaps. Valid? For me, definitely. For you, maybe not, but before you quickly skip to the more concrete and tangible instructions below, give this a shot.

Establish a spot to practice that doesn’t stress you out. We tend to associate physical locations with memories or habits of repeated actions, so try and find a space that speaks to you in a soothing, calm voice as opposed to one that screeches in high-pitch. Add in what you need to make yourself feel at ease; essential oils, incense, props, music. Make this space your own, customize it for what you need in that moment to help cultivate sukham and feel at ease.

 

2. Build a foundation

Taking ownership over your practice is an empowering but also overwhelming step in the always-continuous yogic journey. Keep the steps manageable by developing a framework upon which you add, subtract, and modify as you become more comfortable guiding your home practice.

  • Start with a short meditation, five minutes is plenty to start. Scan your physical body, notice what feelings come up, and take time to establish the link between your moving parts and your moving mind.
  • Move on to breath work (pranayama). In a traditional yoga practice, pranayama is its own dedicated practice, and can take upwards of 30 minutes. Bear in mind that breath work is difficult, and if done incorrectly or without awareness can cause harm to your body. For that reason, start by simply working to lengthen your inhales and exhales, focusing on breathing into specific parts of your body where you’d like to create a sense of softness or spaciousness. As you become increasingly comfortable with breath work, begin to research and incorporate different techniques. My suggestion is to journal afterwards, and identify which techniques resonate with you, and the mental and physical responses that are generated as a result.
  • Work on joint mobility next. Bring some movement into the main joints (neck/shoulders, wrists, elbows, hips, knees, ankles), and spend extra time exploring areas that feel as though they need more acute attention at that point in time. Experiment with new ranges of motion, load bearing and non-load bearing exercises, and gradually incorporate greater complexity into your joint warm-ups.
  • Build heat. Begin to incorporate more activity and movement into your practice. Traditional yoga methodology will tell you to launch into sun salutations, vinyasas, etc. These are great options, but they’re not the only ones. Long holds in strength-building postures such as Ashta Chandrasana (high crescent lunge), or dynamic squats can build heat equally as effectively as faster-paced flows. Experiment and ensure that you balance right to left side with respect to sequencing and breath hold times.
  • Challenge balance. After cultivating strength and heat, work on understanding the balance between the physical stability and your inner balance. Base your foundation in simplicity, and eventually move towards more complex, balance-oriented asanas or movement patters.
  • Cool down. This portion of your self-practice can mean so many different things, depending primarily on the selected theme of focus the active portion of your practice. Try to counterbalance whichever parts of your body were recruited, and give them an opportunity to soak in breath and a bit of extra length and space. Use the cool down as an opportunity to begin reconnecting with how you’re feeling, what’s changed, what hasn’t, and any thoughts that arose during the process.
  • Choose a closing shape for your practice. Seated, side-lying, prone, or in good old fashioned savasana. Before you come into whatever final shape you choose, take a few moments to ask your body what it wants. This is an opportunity to open a dialogue and further distance yourself from taking the general “autopilot” option.

 

3. State your focus

I’m a big proponent of focusing your practice around a theme, as was alluded to in the second section here. Working with an anatomical, spiritual, seasonal, or energetic point of focus on which to build and structure your practice brings an element of cohesiveness onto your mat, and provides you with an opportunity to better understand how your self-practice is an opportunity for holistic connection.

Allow your focus to fluctuate with your mood, your situation, and anything else that you feel makes sense for you in that time frame. Journaling and documenting your sequence is a very cool way to look back on how your practice evolves, and remind yourself of aspects that worked well, and also those things you tried that might not have had the intended effect.

 

4. Leave a little wiggle room

As your self-practice evolves, you may find yourself working towards apex asanas, and more complex

movements. There may come a period of time when you start to set a more rigid routine and structure around your self-practice; this is not necessarily a detracting factor, stability to ensure growth can be extremely beneficial. That being said, always come back to your initial intention for nurturing a self-practice (hint: the word SELF). Always allow your practice to be what you need in that moment, try to let go of expectations and preconceived notions around what your sequence needs to look like, and what poses or movements you need to focus in on. Some days, your self-practice sequence is going to be a 45 minute savasana or body scan. And that’s okay. Allow yourself to accept that elusive quality, and use it as an opportunity to develop a better relationship with yourself. Enjoy the journey that this practice let’s you embark upon, and try to see even the most frustrating of obstacles as chances to seek new routes of ascension along the path.

 

Cassandra Cooper

Cassandra Cooper

Growing up with a background in competitive figure skating, Cass’ journey with yoga began at a young age. What started as a way of maintaining flexibility and mobility has since shifted to focus on building strength, by combining elements of functional movement into her practice and sequencing, helping to explore the different ways in which each individual’s body moves and changes shape. Since completing Octopus Garden’s 200 hour teacher training, and Rishikesh Yog Peeth’s 300 hour advanced teacher training program, Cass has pursued Barre and Pilates certifications through Stott Pilates, along with Essentrics movement training. The most important thing she’s discovered along the way is that you’re always a student – be curious, always question, carefully analyze, and continuously seek new avenues towards unexpected answers. ‘Yoga is the journey from cosmetic to cosmic beauty.’