Yoga is the foundation of our studio — a practice that builds strength, mobility, focus, and inner calm. This category brings together all of our yoga resources, from beginner guidance to breathwork, stretching, philosophy, and everyday application. Whether you’re exploring yoga for the first time or deepening an existing practice, these articles help you connect mind, body, and breath both on and off the mat.

When yoga loses its soul- reclaiming the spiritual heart of the practice

When Yoga Loses Its Soul: Reclaiming the Spiritual Heart of the Practice

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Yoga is not broken — but it is being diluted.

Somewhere along the way, the spiritual heart of yoga has been quietly edited out. In its place: scripted cueing, recycled language, posture call-outs, and classes that move beautifully… yet say almost nothing.

And the question becomes unavoidable:

If we’re only teaching poses — and barely naming them — can we still call it yoga?

Yoga Was Never Meant to Be Just Physical

Asana was never the destination. It was the doorway.

Yoga, at its core, is a system of liberation — a path that moves from the subtle to the gross, from awareness to embodiment. The physical yoga practice exists to prepare the body and nervous system for something deeper: presence, discernment, steadiness of mind.

The Yoga Sutras outline this clearly through the eight-limbed path:

•   Yama

•   Niyama

•   Asana

•   Pranayama

•   Pratyahara

•   Dharana

•   Dhyana

•   Samadhi

Asana is one limb. One.

Yet in many modern classes, it has become the only limb — stripped of philosophy, context, or inquiry. What remains is movement without meaning.

The Problem Isn’t Intensity — It’s Absence

This isn’t an argument against strong, athletic, or challenging yoga.

You can build intensity.

You can progress from subtle to gross.

You can teach smart sequencing, intelligent strength, and deep physical demand.

And you can still weave in philosophy.

The issue isn’t effort — it’s emptiness.

When a class is reduced to posture names and breath counts, the practice becomes mechanical. When teachers rely on boilerplate scripts instead of lived understanding, the room feels flat — no matter how sweaty it gets.

Yoga was never meant to be choreography.

Teacher Trainings Are Part of the Issue

Many modern yoga teacher trainings are built for scale, not depth.

They push teachers through quickly, prioritize certification over contemplation, and produce graduates who know what to cue — but not why they’re cueing it.

When trainings exist primarily to generate revenue, something essential gets lost:

lineage, humility, inquiry, and the responsibility of transmission.

Yoga teachers are not meant to be sages on a stage — we are guides on the side — and stewards of a living tradition.

That requires more than memorized scripts. We must teach from experience, our own internal knowing of the practice itself.

The Spiritual Heart Still Matters

Yoga has a spiritual center — not dogmatic, not performative, not preachy — but deeply human.

It lives in:

•   How we frame effort and ease

•   How we speak about attention and restraint

•   How we contextualize discomfort

•   How we invite self-study instead of self-judgment

You don’t need incense or Sanskrit lectures to teach yoga with depth.

But you do need intention, understanding, and respect for the full system.

Movement without philosophy is exercise.

Philosophy without embodiment is abstraction.

Yoga is meant to be both.

Reclaiming What Was Never Lost — Only Ignored

This isn’t about going backward.

It’s about remembering forward.

Yoga doesn’t need to be softened to be spiritual.

It doesn’t need to be simplified to be accessible.

And it doesn’t need to be stripped down to survive.

What it needs is teachers willing to teach — not just lead people through shapes, but invite them into awareness.

Because when the spiritual heart is removed, the practice may still look like yoga…

But it no longer is yoga.

what is a sound bath?

What Is a Sound Bath?

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A sound bath is a meditative experience where sound and vibration are used to guide the body and mind into deep rest. Rather than moving the body through postures, you are immersed in waves of sound that gently wash over you, creating space for stillness, release, and energetic recalibration.

During a sound bath, you rest comfortably—often lying down—while resonant tones from instruments like singing bowls, chimes, or gongs fill the room. These sounds aren’t meant to be listened to in a traditional sense. They’re meant to be felt.

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Sound as Vibration and Energy

Everything in the body carries vibration. When stress, fatigue, or emotional tension builds, those vibrations can become fragmented or unsettled. Sound baths work by introducing steady, harmonious frequencies that the body naturally responds to.

As sound moves through the space, it also moves through you—through tissue, breath, and subtle energetic layers. Many people describe the sensation as being gently “retuned,” as if the nervous system is remembering a slower, more coherent rhythm.

This is why sound baths often feel less like a mental practice and more like an energetic one.

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What Happens During a Sound Bath?

Once you’re settled, the experience unfolds slowly. Sounds rise and fall, overlap, and dissolve into silence. There’s no instruction to follow, no posture to hold, and nothing to achieve.

People commonly experience:

•   A sense of floating or heaviness

•   A softening of mental noise

•   Emotional release without a clear story attached

•   A feeling of being deeply held or supported

•   A quiet awareness that feels expansive rather than focused

Some drift in and out of sleep-like states. Others remain awake but deeply inward. Each experience is personal, and each one is valid.

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How Sound Baths Affect the Nervous System

Sound baths invite the nervous system out of vigilance and into rest. The sustained tones and vibrations encourage the body to shift away from fight-or-flight patterns and toward a state associated with healing, digestion, and recovery.

Many people notice that after a sound bath they feel:

•   More grounded in their body

•   Calmer without effort

•   Emotionally lighter

•   Clearer, yet softer

This state isn’t forced—it’s remembered.

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A Spiritual Experience Without Effort

Sound baths are often described as spiritual because they bypass the thinking mind. There’s no belief system required, no mantra to repeat, and no concept to understand.

The experience meets you exactly where you are. For some, it feels like deep rest. For others, it feels like insight, emotional clearing, or connection to something larger than themselves.

Rather than directing awareness, sound allows awareness to unfold naturally.

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Who Is Drawn to Sound Baths?

Sound baths tend to resonate with people who:

•   Feel overstimulated or mentally busy

•   Have difficulty with traditional seated meditation

•   Are moving through periods of stress, transition, or healing

•   Want a restorative experience that doesn’t require physical effort

They’re often paired with restorative yoga or breathwork, but they’re just as powerful on their own.

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Why the Experience Lingers

Many people leave a sound bath feeling as though time slowed down. The effects often extend beyond the session itself—into sleep, mood, and the way the body feels in the days that follow.

This lingering quality is part of what draws people back. It’s not about chasing a feeling, but about returning to a state of coherence and presence that feels familiar, yet often forgotten.

hot yoga vs traditional yoga: what's the real difference?

Hot Yoga vs. Traditional Yoga: What’s the Real Difference?

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If you’ve ever hovered over a class schedule wondering whether to choose hot yoga or a traditional (non-heated) yoga class, you’re not alone. Both offer powerful benefits, but they feel very different in the body and serve different intentions. The real question isn’t which is “better” — it’s which one is right for you right now.

Here’s a clear breakdown of how hot yoga and traditional yoga actually differ, beyond the temperature.

The Environment

Traditional yoga is practiced in a room at normal temperature. This allows the body to warm up gradually through movement and breath. Sensations tend to build slowly, and the nervous system often stays in a more grounded, controlled state throughout practice.

Hot yoga is practiced in a heated room, typically between 90–105 degrees depending on the style and studio. The heat changes everything: how muscles respond, how quickly you sweat, how your breath feels, and how intensely you experience the practice. The environment itself becomes part of the workout.

Flexibility and Range of Motion

In traditional yoga, flexibility develops progressively as tissues warm through movement. It’s excellent for building long-term mobility with a slower, more controlled stretch response.

In hot yoga, heat allows muscles and connective tissue to soften more quickly. Many students notice they can move deeper into postures sooner. This doesn’t mean the stretch is safer automatically — it simply means the body feels more open faster. Awareness and restraint still matter just as much.

Strength Building

Traditional yoga builds strength through slower holds, controlled transitions, and sustained engagement. It emphasizes stability, joint integrity, and muscular endurance over time.

Hot yoga builds strength too, but with an added cardiovascular and muscular fatigue component from the heat. Holding postures while sweating heavily taxes the muscles differently and increases overall physical demand, even in familiar shapes.

Detoxification and Circulation

One of the most talked-about benefits of hot yoga is sweating. The heat promotes heavy perspiration, increased circulation, and a feeling of flushing the system. While the liver and kidneys do the true detox work, many people experience hot yoga as deeply cleansing on a physical and energetic level.

Traditional yoga still supports circulation and lymphatic movement, just without the intensity of heat-driven sweating. It’s often preferred for those who want a gentler internal reset without thermal stress.

Cardiovascular Demand

Traditional yoga typically keeps the heart rate lower and more steady, especially in slower styles like slow flow, yin, or restorative. It’s ideal for nervous system regulation and recovery.

Hot yoga elevates the heart rate more quickly due to both heat and physical effort. Even slower sequences feel more athletic in a heated room. This makes hot yoga a hybrid experience: part strength training, part cardio, part mobility work.

Mental and Nervous System Effects

Traditional yoga often supports introspection, nervous system down-regulation, and a meditative internal focus. Because the environment is neutral, the mind can settle more easily for many people.

Hot yoga challenges the nervous system in a different way. Heat intensifies sensation, tests focus, and requires a high level of mental presence. Many students experience hot yoga as mentally strengthening — learning how to breathe, stay calm, and stay steady under pressure.

Who Each Style Is Best For

Traditional yoga is ideal if you:

•   Are new to yoga and want to learn alignment without heat stress

•   Are recovering from injury

•   Prefer slower, quieter movement

Hot yoga is ideal if you:

•   Enjoy sweating and intensity

•   Want a stronger physical and mental challenge

•   Are focused on flexibility and muscular endurance

•   Like structured, athletic movement

•   Want to combine strength, cardio, and mobility in one session

The Truth Most People Miss

Hot yoga and traditional yoga are not opposing practices — they complement each other. Many students feel their best when they practice both. Traditional yoga builds refinement, awareness, and recovery. Hot yoga builds resilience, strength, and stamina.

Your body’s needs change by season, stress level, age, training load, and life phase. There will be times when heat feels therapeutic — and times when room-temperature practice feels essential.

Choosing the Right Class for You

If you are brand new to yoga, traditional classes often provide the easiest entry point. If you already move well and enjoy intensity, hot yoga may feel energizing and empowering. If you train hard outside the studio, traditional yoga may not feel like enough. If your nervous system feels stagnant or sluggish, hot yoga can be deeply revitalizing.

The best choice is always the one that supports your body now — not what you think you “should” be doing.

Final Thought

Both hot yoga and traditional yoga offer profound physical and mental benefits. The temperature doesn’t determine the value of the practice — your intention, awareness, and consistency do. Whether you’re soaking in heat or moving in a neutral room, yoga meets you exactly where you are.

who benefits most from private yoga classes

Who Benefits Most from Private Yoga Instruction?

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Private yoga is not a group class experience—and it’s not meant to be. These sessions are designed for people who need individualized attention, customized movement, and a slower, more intentional pace. Whether someone is brand new to yoga, healing an injury, or seeking deeper mind-body integration, private sessions meet people exactly where they are.

Beginners Who Want a Strong Foundation

Many clients begin with private yoga instruction because they want to understand how yoga actually works before stepping into a group class. In private sessions, we break down postures from the ground up—how to place the feet, stack the joints, engage the core, and move safely with the breath. This gives beginners confidence, body awareness, and a clear understanding of alignment before entering a dynamic studio environment.

Injury Recovery, Chronic Pain & Limited Mobility

Private yoga is especially powerful for those navigating:

  • Low back pain

  • Sciatica

  • Neck and shoulder injuries

  • Limited joint mobility

  • Arthritis and general stiffness

Sessions are not vinyasa-based yoga classes. Instead, we work in a classical, therapeutic approach—slow, deliberate, and highly customized. Poses are built piece by piece so that bones stack properly over joints and muscles stabilize the body safely. For anyone healing from an injury, clients must have clearance from their medical provider before beginning movement work.

Group Class Students Seeking Deeper One-on-One Support

Some students attend regular classes but want more personalized instruction they simply can’t receive in a room full of people. Private yoga sessions allow us to refine alignment, build strength intelligently, and address personal movement patterns that are difficult to correct in a fast-paced group setting. This dramatically improves confidence and performance in public classes.

Anxiety, Stress & Learning to Be Present

Private yoga is also a powerful tool for nervous system regulation. Many clients seek one-on-one sessions to support anxiety, overwhelm, and chronic stress. The work emphasizes breath awareness, mindful movement, and present-moment attention. These sessions help clients step out of mental loops and into embodied awareness. This approach aligns deeply with the teachings of Eckhart Tolle, focusing on presence as a pathway to healing.

Shoulder Injuries & Upper Body Rehabilitation

We also see many clients with:

  • Rotator cuff issues

  • Frozen shoulder

  • Postural imbalances from desk work

Private yoga allows us to rebuild stability, restore range of motion, and re-educate movement patterns safely—something that cannot be rushed in group formats.

private yoga Grand Rapids

Private Yoga Instruction in Grand Rapids: Is It Worth It?

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If you’ve been thinking about taking your yoga practice deeper, private yoga instruction in Grand Rapids is one of the fastest, most personalized ways to grow. Whether you’re brand-new to yoga, recovering from injury, or simply craving focused one-on-one attention, private sessions offer something you can’t always get in a group class: practice that is entirely designed around you.

Why People Choose Private Yoga

 

Private yoga is tailored to your goals, your body, and your experience level. Here’s what clients in Grand Rapids often seek out:

– Beginner confidence

For those starting out, private sessions build the foundations—breath, alignment, simple sequences—so stepping into a studio class feels natural, not intimidating.

– Personalized alignment + modifications by a Master Teacher

Your yoga instructor has time to watch every pose and support your structure, mobility, and breath in a way group settings can’t.

– Injury-informed support

Private yoga is an excellent fit if you’re rehabbing an injury or need careful, intelligent progression at your own pace.

– Accountability + consistency

Weekly sessions create structure and help you stay committed, even with a busy schedule.

– Deepening your practice in more ways than one

Some clients seek refinement: learning vinyasa transitions or exploring breathwork and spiritual presence with meditation where there may be no physical posture at all. 

What You Can Expect in a 1:1 Session

 

Most private yoga sessions in Grand Rapids include:

– A short consultation over the phone to discuss goals

– A custom-built sequence or plan designed to meet your goals. 1:1 sessions look nothing like a traditional vinyasa or group class. 

– Hands-on is part of the practice. Prepare to be assisted through 85% of the postures to encourage depth and proper alignment.

– Breathwork and nervous-system downshifting

– A plan for progressive growth over time

Every session feels supportive, quiet, and intentionally paced—very different from a fast-moving group flow.

Who Benefits Most From Private Yoga?

 

– Beginners wanting a strong start

– Students returning after time away

– Individuals working through stiffness, pain, or injury

– Athletes cross-training for mobility

– Anyone wanting privacy as they learn the breadth and depth of yoga

– Anyone looking to find more inner peace and relieve anxiety through the practice of presence and meditation

How to Choose a Private Yoga Teacher

 

When searching for private yoga in Grand Rapids, look for teachers who:

– Understand anatomy and intelligent sequencing

– Are skilled at modifying for common yoga injuries

– Communicate clearly and create a safe, supportive environment

– Have many years of experience working 1:1 and in the industry in general

A great private instructor will be a Senior Teacher with over 10 years of experience who adapts the practice to you – not the other way around. They will embody a strong knowledge base within the 8 limbs of yoga, anatomy, and posture.

Private Yoga vs. Group Yoga

 

Group yoga is energizing, social, and community-driven. Private yoga is precision-based and deeply personalized. Many students use both: private sessions to tune form and group classes to practice flow.

Ready to Explore Private Yoga in Grand Rapids?

 

If you’re curious about personalized instruction—whether for flexibility, strength, breathwork, or rebuilding confidence—a 1:1 session is one of the best investments you can make in your practice.

Schedule a private yoga session in Grand Rapids with Shan Austin ERYT YACEP (LMT). 

What makes a great yoga studio? 5 traits that matter

What Makes a Great Yoga Studio? Five Traits That Matter

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Choosing a yoga studio isn’t just about location — it’s about energy, teaching quality, and whether the environment actually supports your growth. A great yoga studio feels intentional. You walk in and immediately sense that the space, the staff, and the structure are aligned around helping people practice well.

Here are the five traits that separate an okay yoga studio from a truly exceptional one.

1. Skilled, Present Teachers

You can feel it right away. Great teachers don’t just recite a script or feel robotic — they teach. They cue with clarity, adjust the room’s energy, read the students in front of them, and guide with both knowledge and intuition. Consistency in training also matters: alignment expertise, safety understanding, and the ability to teach both beginners and seasoned practitioners in the same room.

2. A Clean, Well-Maintained Studio Space

The atmosphere shapes the practice. Clean floors, well-kept props, intentional lighting, uncluttered rooms — these elements show respect for the students. A studio that invests in the environment is investing in the student’s experience.

For hot yoga studios specifically, proper airflow, controlled humidity, and reliable heat delivery make a massive difference in safety and comfort.

3. Thoughtful Class Structure

Classes shouldn’t feel random. Strong studios offer a clear system: beginner-friendly options, versatile Vinyasa formats, strength-building flows, and mobility-focused classes that complement the practice. A balanced schedule matters, but so does consistency — students should know what kind of experience they’re stepping into.

4. A Supportive Community (Without the Clique Culture)

A great yoga studio welcomes everyone — period. You should feel safe to show up as you are, without comparison, judgment, or pressure. That feeling of being genuinely seen is what keeps people coming back.

5. Education Beyond the Yoga Mat

The best yoga studios don’t stop at just teaching classes. They offer useful content like beginner guides, hot yoga tips, yoga-mat recommendations, and information that helps students deepen their practice. When a yoga studio becomes an educational resource, it becomes a trusted voice in the community.

Final Thought

The right yoga studio feels like a place where you can grow — physically, mentally, and energetically. Look for skill, intention, cleanliness, structure, and community. When all five traits line up, you’ll know you’ve found your spot and you won’t mind driving a few extra miles to get there.

What is Vinyasa Yoga

What is Vinyasa Yoga?

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Vinyasa Yoga 101

So you’ve taken a Vinyasa Yoga Class and may have even heard your favorite teacher call out “take your Vinyasa”. This can be confusing. The term Vinyasa actually has a few different meanings that are used quite frequently and are not mutually exclusive.

The word Vinyasa can be translated into arranging something in a special way, such as yoga poses. Vinyasa is one of many different styles of yoga and is a practice where we link the breath with movement. We coordinate and flow poses together from one pose to the next and do each set of poses on each side of the body.

Before transitioning to the other side of the body we hear the teacher call out “take your Vinyasa” or “take your Chatarunga”. This means that we move through the transitioning poses of Downdog, Plank, Cobra/Updog, and then back to Downdog to neutralize the body before beginning the other side. These transitional poses are part of the tradition of yoga and have been practiced this way for thousands of years. So again, linking poses together using the breath. These 4 poses are linked together as transitions and are considered a “Vinyasa”.

Vinyasa is one of the most popular styles of yoga

We understand why Vinyasa Yoga has become so popular. It’s a dynamic style of yoga practice that burns calories, kicks up your heart rate, AND builds strength and flexibility. What’s not to love?

By consciously flowing with breath and movement we anchor ourselves in the present moment. It is often referred to in classical yoga as the “breathing system”.

Vinyasa Yoga Classes are always different

There is a ton of variety in Vinyasa Yoga Classes. Normally, no two yoga classes are the same. Teachers choreograph and link together poses that open certain areas of the body. Some days you may work hips and quads, other days shoulders, core or low back. Some days, you get a mixed bag where you get a little bit of everything! Almost certain though, you will get a spine lengthening and strengthening session regardless if you work the upper or lower body. All yoga poses revolve around the axis of the spine.

There is a saying in yoga…

‘Age is not defined by a number but by the flexibility of your spine’

We agree wholeheartedly~

There are many styles of yoga to explore

Hatha yoga is a set of postures for physical and mental exercise used to open up the channels of the body. “Ha” means sun and “tha” means moon. We balance the sun (masculine) and moon (feminine) energies of the body to develop strength and flexibility. This is a transformation style of yoga that focuses on the 8 limbs of yoga designed by Patanjali, the Father of Yoga.

Restorative yoga is where we utilize gravity and many props to hold poses for long periods of time. These poses are normally close to the ground or practiced on the belly, seat or back. It is the opposite of a “yang” practice which revolves around dynamic energy. This practice is meant to offer up more stillness and challenge the mind by slowing down.

Ashtanga yoga was the first style of yoga and is the foundation that all yoga derived. It was developed by Sri K. Pattabhi Jois in the early 1900’s. Ashtanga Yoga is a progressive set of postures or asanas that is linked together with the breath to induce an internal heat that purifies the muscles and organs. It is the same set of postures each time. This yoga creates a strong body and calm mind. There are 3 sets or series in Ashtanga Yoga. The short-form primary series is usually what is taught in most yoga studios that offer Ashtanga Yoga.

There are several other types of yoga to explore such as Kundalini Yoga, Bhakti Yoga, Jiva Mukti Yoga and more. Finding the right fit for your lifestyle is key.

 

is meditation the missing piece in your fitness journey?

Is Meditation the Missing Piece in Your Fitness Journey?

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When most people hear the word meditation, they picture someone sitting cross-legged in a quiet room, eyes closed, trying to “empty” their mind. It sounds boring, uncomfortable, or even impossible — especially for those of us who thrive on movement, energy, and connection.

But what if I told you meditation isn’t actually about emptying your mind at all? What if, instead, it’s about training your mind and body to create the future you want — in the same way you train your muscles in the studio?

That’s exactly what I’ve been exploring through the work of Dr. Joe Dispenza. His approach to meditation goes far beyond stillness or stress relief. It’s about becoming the creator of your life. You don’t just sit there waiting for something to happen — you set an intention and give your body and brain a new blueprint to follow.

Why is meditation so hard for so many of us?

We live in a world that constantly pulls us outward: workouts, work schedules, social feeds, family demands. We’re always doing, but rarely being. Even in fitness, we can get caught in that endless loop — pushing harder, adding more classes, trying to outdo ourselves.

The problem? You can’t truly build strength or find balance if your mind is running the same old stories. That’s where meditation comes in as the missing piece.

Meditation as mental strength training

Think of meditation as mental strength training — the same way you strengthen your glutes or core. In Dr. Joe’s approach, you’re not just relaxing; you’re rehearsing a new future. You’re teaching your nervous system to feel elevated emotions like gratitude, love, joy — before the physical evidence shows up.

When you practice this consistently, you start to move differently, teach differently, and live differently. You become less reactive, more creative, and more aligned with your goals — in and out of the studio.

When you change your energy, you change your life.” – Dr. Joe Dispenza

Where to start (even if you’re skeptical)

You don’t need hours on a cushion or a silent retreat. You can start small:

  •     Set an intention before your workout or your day. Ask yourself: How do I want to feel today? Who do I want to be when I leave this room?
  •    Take five minutes to breathe deeply and visualize yourself already living that intention. Perhaps you invite this in at the end of your yoga practice in Savasana.
  •     Notice your patterns — are you telling yourself you’re too busy, too old, not good enough? What if that story is exactly what’s holding you back?

These small moments build up. Just like lifting weights or practicing your yoga poses, each repetition rewires you.

 

Ready to explore this with me?

I’ll be sharing more about integrating these practices into my own life and into classes in the future. Please note I am not a Neuroscience Change Solutions provider and can only offer support on these practices. For now, I invite you to start playing with this idea. If you’re curious to go deeper, you can explore Dr. Joe Dispenza’s work here https://drjoedispenza.com/

Dp I have to be flexible to practice yoga

Do I have to be flexible to practice yoga?

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Ask any yoga teacher, and they’ll easily share a handful of questions or excuses they often hear as to why new students think yoga isn’t right for them.

Perhaps the most common one is the belief that you have to be flexible before ever setting foot on a yoga mat.

And I really can’t blame you for thinking this. Take a look at any Instagram account or magazine cover and you’ll see yogis bent into ridiculously perfect poses.

Thinking you have to be flexible to try yoga is like saying you have to be in shape to go to the gym or know how to cook to take a cooking class. The truth is, practicing yoga regularly will help you become more flexible over time.

But it’s called practice for a reason. You have to start somewhere.

I simply ask that you give it a try, commit to a regular practice (2-3 times per week to start), and stay patient. Also, take the following pieces of advice to heart.

If group classes feel intimidating as a beginner or you’re looking for an introduction to the practice on a more intimate level, try a private yoga class. A one-on-one yoga session will meet you where you are at specifically and help you find your own rhythm either at home or in a studio environment.

Tips for building flexibility through yoga

Befriend your props: Props – including straps, blocks, and blankets – are not just for beginners. Smart yogis use them on any given day for a number of reasons. One is to bring the ground closer to you to release strain on your hamstrings. A second is they allow you to rest in restorative poses to tone down the intensity of certain shapes. Make it a habit to grab props before each and every class.

Develop a stretching routine: Everyone has certain body parts that are far tighter than others. Maybe it’s your hamstrings, hips, shoulders, or neck. To avoid common yoga injuries as you build flexibility and strength, identify which body parts are your weaknesses. Then target those daily with a small handful of stretches. Learn to identify the difference between sensation and pain.

Breathe through your muscles: Even and sustained breathing brings oxygen into your muscles. I’ve found that many new yogis notice the loud, even breaths of their neighbors throughout class and wonder “Do I have to do this too?” Yes, absolutely! A strong breath practice not only keeps you energized throughout class but also sends oxygen into the places you need it most.

Feel the heat: While you can certainly practice yoga anywhere, the reason we crank the heat in our hot yoga studio at Fever is that it loosens your muscles, making it easier to build flexibility without causing injury. This means two things. One, don’t push too far in a heated space, as your muscles might be deceiving you. Two, accept the fact that you won’t feel quite as flexible in a colder space as you do in our studio.

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Very few yoga students walk into their first class wildly flexible. But that’s okay because flexibility isn’t the main goal of yoga anyway. Yoga helps you practice mindfulness, live in the present, and increase your self-confidence.

Flexibility is certainly a perk of steady yoga practice, but it shouldn’t be a fear that keeps you away from ever stepping onto your mat.

How to express gratitude everyday

How to Express Gratitude Everyday

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How to Cultivate Gratitude Every Day

The practice of gratitude strengthens our health, steadies our hearts, and connects us to what matters most. It’s a discipline of noticing — of seeing the gift in the simple, the sweat in the effort, the silence between breaths. Even in seasons of uncertainty, we can choose to live as if everything is a gift. When we do, our world truly expands.

As we move toward the holidays, here are nine ways to cultivate gratitude — both in and out of the studio — inspired by the classes and practices we love at Fever Yoga Cycle Strength.

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In the Studio

1. Set Grateful Intentions

Each time you unroll your mat or clip in for class, begin with one simple intention: I am grateful to be here.

In your yoga practice, this might mean feeling appreciation for every muscle that lengthens and every drop of sweat that falls. In Cycle, Barre or Pilates, it’s recognizing your body’s strength — the rhythm of your heart, the steadiness of your breath. Gratitude deepens when we notice the details.

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2. Meditate or Rest in Sound

Meditation means to watch your thoughts or to “become familiar with” – sit down for 5 minutes a day and meet yourself –  your nervous system will thank you and so will your loved ones who will immediately notice the calm change within you. Meditation doesn’t always have to be silent — it can hum, pulse, and vibrate through you. Join us for a Sound Healing session every Wednesday and Sunday – or simply explore stillness after your class. Let the vibration of sound bowls or music settle the nervous system and open space for reflection.

In that resonance, gratitude naturally rises.

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3. Count Blessings, Not Breaths

During a long hold — whether in half-pigeon, a Pilates plank series, or a climb on the bike — try shifting your focus. With each breath, think of one thing you’re thankful for. You’ll be surprised how much lighter the work feels when gratitude joins you in the effort.

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4. Never Skip Savasana (or Cool Down)

That final rest or release is where gratitude lands. In yoga, savasana is a time to surrender; in Cycle or Strength, the cooldown is a time to honor what your body has done. Don’t rush it — linger in those few quiet minutes. Let your practice integrate.

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Out of the Studio

5. Wake Up With A Grateful Heart

When you wake up, instead of grabbing for your phone, place your hand over your heart and watch your breath flow in and out as you deepen your connection to the emotion of gratitude. Notice the warmth, the pulse of being alive swirl through this center. When you wake up to your heart, you are waking up to your life, not your problems. 

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6. Read Something That Expands You

Step away from the scroll and into a page. Whether it’s a poem, a memoir, or an inspiring book on wellness, give your mind something nourishing. Reading slows the pace of the world, helping you remember the beauty in stillness and curiosity.

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7. Write It Down

Keep a small gratitude journal or note on your phone. Each day, list three things — people, moments, or sensations — that made you pause with appreciation. Over time, you’ll start to see how much goodness threads through even the ordinary days.

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8. Practice Self-Care as a Ritual

Gratitude starts with how we treat ourselves. Nourish your body with wholesome food, rest when needed, and seek experiences that ground you. Book a massage, soak in a bath, or step into a Restorative or Sound Healing session. Every act of care tells your nervous system: I am worthy of feeling good.

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9. Give Back

Gratitude completes its circle when we give. Offer your time, your energy, or your kindness — in big or small ways. Volunteer, check in on a friend, or simply share a smile with a stranger at the studio. When we give from gratitude, we become part of the healing we hope to see.

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Closing Thought

At Fever, gratitude is more than a mindset — it’s a practice woven into every breath, beat, and moment of connection. Whether you’re flowing, cycling, or finding stillness, remember that the ability to move, feel, and show up is something to be deeply thankful for.

This season, let your practice be your gratitude.

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Grand Rapids, MI 49506
(616) 805-3603

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