Leadership and Yoga

Join me, Shawna Krueger, and Vivian Duelli, for an episode on the process of dreaming up and creating a yoga studio space, how to open a yoga studio, advice on finding a location for a studio, running a studio, community building and also more about Vivian’s background and DRIFT Yoga Studio and Juice Bar. Vivian is the founder and owner of DRIFT and a yoga instructor with a background in the fashion industry. This is a special interview because DRIFT is my home studio in Seattle and what I constantly refer to as the most well-run studio and nicest studio I have taught at.  IF YOU ENJOYED THIS EPISODE WITH VIVIAN PLEASE SUBSCRIBE & DROP ME A RATING. Thank you!!  Practice at DRIFT: https://www.driftyogajuicebar.com/  Find DRIFT and Vivian on instagram: @driftyogaseattle @mrsduelli Find me on instagram: @shawnakru Join the Podcast Launchpad: https://www.shawnakru.com/the-podcast-launchpad  Time stamps: 00:00 Intro 02:51 Vivian’s background: med school, fashion, yoga. 09:00 Getting trained.  11:00 Dreaming up the opening of the studio. 13:30 Knowing that she was going to open DRIFT.  16:00 The art of choosing a location for a yoga studio. 19:30 How can we step back from needing to see progress and trust more?  24:00 Choosing a name: the meaning behind DRIFT 26:30 How it felt opening the doors to a new studio. 28:00 No service in the studio: attention to detail. 32:00 Yoga photo shoots & creative parts of running a studio. 35:00 Teachers are also partners & what yoga teachers go through. 37:45 What can teachers do to catch a studio owner’s eye? 42:00 Challenges of managing a yoga studio.  44:00 Creative process. 46:20 Advice for creating an in-person yoga space. 47:30 How to write a business plan for a studio.  50:30 Self-care behind the scenes. 56:00 Billboard message.

Join me, Shawna Krueger, for an episode on getting over the fear of teaching yoga. Beyond the obvious, let’s talk about the sneaky things that keep us playing small and uncomfortable while teaching. Take tangible steps to learn how to use your voice, see students, release FOMO and scarcity mindset, not judge yourself too soon, and fill the room to create the experience that you dream of bringing students.  Plus hear some funny stories, and something inspiring that I wrote for you. By the way, if you are not a yoga teacher, no worries! These lessons are applicable to each time we step up to the plate and do something that makes us uncomfortable.  Have you ever blacked out on what you said while teaching or public speaking? Gotten worked up and nervous before leading? Not known how to take steps to overcome fear? You’re not alone. Let’s get into it.  Find me on instagram: @shawnakru Join the Podcast Launchpad: https://www.shawnakru.com/the-podcast-launchpad  Time stamps: 00:00 Intro 03:00 Inspired & a pat on the pack 05:00 The podcast launchpad 07:00 Agenda 09:45 No expectations - Pizza story 17:00 The world loves an underdog.  18:00 Make it about the experience, not about just the students, or just about you.  20:00 Fear means we have not prepared, nervous means we are ready.  21:01 What is the EXPERIENCE you want people to have? 22:30 Set sequences to “keep your eyes on the road” 25:00 Cueing and safety: you cannot “keep them safe” 29:00 On hands-on assists 33:00 See people, don’t put words in their mouth 35:00 Polarization & don’t judge yourself too soon. 38:30 Our gifts require boldness 43:08 A piece of my writing on stepping up to the plate.  46:30 Watch yourself do things. Get over the cringe. Your voice is an instrument.   48:00 What still makes me uncomfortable. 50:30 Take up space in the room. 54:30 The stakes are high but not in the way you think. 59:00 Let the class be a work of art, you the artist.

Today I sat down with Lisa Braun, also known as “lessonsbylisa” in the online world. Lisa is a wellness expert and yoga coach. Before yoga, she was a successful journalist for esteemed platforms like CBS News, BBC, Thomson Reuters and an entertainment TV Host on YouTube. Join us for a conversation on authenticity, creativity, teaching yoga, the importance of music and dance, mental health and an overall behind the scenes look into Lisa's life. IF YOU ENJOYED THIS EPISODE WITH LISA, PLEASE SUBSCRIBE & DROP ME A RATING. Thank you!! Find Lisa on instagram: @lessonsbylisa Find me on instagram: @shawnakru Join the Podcast Launchpad: https://www.shawnakru.com/the-podcast-launchpad  Time stamps: 00:00 Intro 03:30 Unhinged sparkle 05:40 Lisa’s background: journalism, news, car accident & changing direction. 07:00 The start of posting motivational dance reels on instagram. 10:00 Committing to 30 days of cold showers for anxiety relief. 13:00 Lisa’s yoga teaching philosophy.  14:30 Advice for being able to do difficult things & tap into your energy. 17:15 Lisa’s creative process, music, lighting… 19:30 Music takes us on a journey!! 26:00 Being a YouTuber for Health Magazine and Hollywood Life. 28:30 What Lisa wanted to be when “she grew up” 30:00 Rituals for mental health. 34:00 Lisa’s sources of inspiration & thoughts on leadership.

Warning, if you don't like swearing, you won't like this episode. Most of my episodes are clean, but sometimes it's necessary to get the point across... Today we unpack 3 ways to keep people from "messing" with your wellness. 1. Know what wellness means for you in the first place. Awareness of direction. Where you want to go. What might be better. 2. Realize what is your responsibility and what is not. How to eliminate excuses. 3. Stop taking advice. (From most people.) Join the Podcast Launchpad: https://www.shawnakru.com/the-podcast-launchpad Reel I mention: https://www.instagram.com/reel/DAEx8tZyR4P/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== Time stamps: 00:00 Introduction 03:00 Wild week, life updates: Diplo, dreams, studio shutting down. Let's get acquainted. 20:52 Know what wellness means for you in the first place. Awareness of direction. 33:33 Realize what is your responsibility and what is not. How to eliminate excuses. 44:21 Stop taking advice (from most people)

Tune in to our inaugural yoga teacher roundtable! Let’s talk teaching, making mistakes, life, inspiration, behind the scenes and purpose.  Sign up to get notified so you can join our next roundtable: https://www.shawnakru.com/yoga-teacher-roundtable Start your own podcast with me! The Podcast Launchpad kicking off this November  https://www.shawnakru.com/the-podcast-launchpad Time stamps: 00:00 Intro 01:01 Join next time & start a podcast with me 02:17 A warm welcome!! 03:30 Front side of their cards & back side of their cards.  15:00 What do you know now that you didn’t know before starting to teach yoga? 18:30 Tell us about a time you made a mistake as a teacher? A human moment. :)  24:00 What is the “experience” of an incredible class like? How do you feel?  28:40 Why do all of this in the first place? Why keep showing up? Coming back to this lifestyle, this dream? 33:30 Mama I made it! Share a win.  37:40 Moonshot goals.   40:30 Billboard question. (The best question.) Thank you to our contributing teachers who participated in this inaugural roundtable: @marlasyoga @kristiana.yoga @flow_with_wren @fortechelsea @kimjdidio @swuperhero @hannypack @rebekah_arrigoni @anahatabyani @meenarpillay @yoga.stoked @dulcinearosalie @_jonahpolkes_ @elena.leve @trevino_salvador

Not life hacks. My brain babies from the past 27 years. Yoga teacher, podcaster edition. See the chapters for a complete overview.  Disclaimer: I will have to listen again when I am 72 in order to confirm or deny if any of this is true.  Get the make-your-own iOS template: https://www.shawnakru.com/ios-template  Find me on instagram: @shawnakru Get a copy of my guided journal. https://www.ritualofwritingjournal.com/  Evolve with Inversions Retreat Feb 17-22: https://shawnakru.com/retreats/ Join the Podcast Launchpad: https://www.shawnakru.com/the-podcast-launchpad  Time stamps: 00:00 Intro 02:00 Start a podcast with me? 04:40 Look the problem in the eye. My interview disaster.  08:30 Sometimes there’s no one there to help, do whatever it takes.  10:40 You can’t climb a ladder to the sun. The more yin energy you can be in, you will receive the yang of the universe.  12:15 Body and energy care is number 1. Dust collects in the corners.  15:30 Discipline and precision, a form of self-love. Team work.  19:00 the miracle of when things “don’t work out”  22:30 High stakes: preparing for something big. 26:30 Low info diet, take time to do nothing. Break the information addiction. What is contemplation?  29:45 Acceptance opens the door for healing. My acne journey.  32:30 Hard times make strong people. Every system needs stress to grow. 38:00 It’s all a gift. Helps with rejection.  39:30 It’s not all or nothing. You can recover.  41:00 What gets done in the morning is what gets done. How to get stuff done.  43:30 Make a greenlight list.  49:00 Make an IOS - get my template. 51:15 Let less simmer for longer, creatively.  54:00 Work on holding your breath. Apnea training. 55:10 Muscle is an organ of vitality.  57:00 On dedicating yourself fully to yoga.  1:00:00 Haters are a good sign. Also, disco ball theory.  1:03:00 We have to bring ourselves to the surface in order for the magic to occur. Dragonfly transformation.  1:07:00 If they can see it in you, they can see it in themselves: the sleeping giant.  1:09:00 Perfectionism, confidence, and self-compassion. 1:10:50 Purpose is a state of being. 1:12:00 Poetic, illogical, wild, free, yet simple.  Magic in the mundane.  1:14:00 Feel the heartbeat of life.

Today I sat down with David C. Kyle “Baba Rocket” in his home studio, Ashtanga Yoga Puerto Rico, to talk about teaching yoga. Today’s interview goes deeper into the actual practice of Rocket Yoga and teaching philosophy. Be sure to check out my first interview with David to hear his teacher origin story and more background on his personal practice.  David is an author, the lead trainer of Rocket yoga, and is someone that thousands of us have traveled around the world to take his class. I found out about Rocket yoga almost by accident while on vacation in Puerto Rico 3 years ago and I never looked back. David has single-handedly shaped my practice and the way I think about teaching yoga. It is an honor to share this studio chat with you.  IF YOU ENJOYED THIS INTERVIEW WITH DAVID, PLEASE SUBSCRIBE & DROP ME A RATING. Thank you.  Find David C. Kyle on instagram: @davidckyle The Rocket website: https://therocket.info/  Find Shawna on instagram:  @shawnakru Time stamps: 00:00 Intro 02:00 Opening quote from David & agenda 04:40 Arms floating up, or lightness during practice.  08:00 Discipline in practice. Pushing and holding back. 12:30 How to start practicing and face resistance.  14:00 Larry Schulz on repetition. 17:05 Bob Weir coined the name Rocket and the real meaning of “it gets you there faster.” 20:00 Plateaus and hitting peak moments in class. The body home analogy.  24:30 David’s teaching style & the importance of speaking and pacing.  28:20 When you get to Prasarita it feels like church 29:30 Setting rhythm and music during a Rocket class.  38:00 Rocket was not originally to push to extremes. It was inspirational but the original method was about taking a step back from the traditional ashtanga practice… 50% is okay.  43:40 David’s predictions for the future of the evolution of Rocket.  46:00 It’s important to take teachers’ classes who are outside of your philosophy and look for the similarities.  51:00 Intimidation vs inspiration, how can we encourage inspiration?  56:00 The vulnerability of doing your best. Surrender.  1:01:00 David’s first class and advice for himself. 1:07:00 What makes an exceptional leader?  1:09:00 Billboard message.

I know, I can’t believe I’ve made an episode on running! The thing I was running from most was running. I thought I’d convert to the yoga world and never ever look back to running. But I was wrong, and for good reason. I have to tell you that running changed my life when I wasn’t able to breathe as a super asthmatic kid. The result was a decade of dedication to the sport. In this episode, I'm diving into all things running. We are in a running boom as a society…  I'll be sharing my own journey with running—how I’ve made it work alongside yoga. Plus, I'll tell you all about my recent running adventure in Costa Rica and why having direction and dedication is key. I'll also be giving some super practical tips on how to start a running routine—like fueling your body, thinking of yourself like an athlete, running on softer ground, and the importance of stretching.    My new website: https://www.shawnakru.com/  Find me on instagram: @shawnakru Get a copy of my guided journal. https://www.ritualofwritingjournal.com/  Evolve with Inversions Retreat Feb 17-22: https://shawnakru.com/retreats/ Join the Podcast Launchpad: https://www.shawnakru.com/the-podcast-launchpad  Time stamps: 00:00 The Running Trend and Yoga 15:25 How Running Changed My Life 23:27 Tips for Starting a Running Routine 29:25 The Interaction of Running and Yoga 37:02 My Training Schedule 42:21 The Importance of Stretching 45:02 Setting Non-Negotiables and Finding Joy 46:30 Grabbing a stranger’s foot story

Join me, Shawna Krueger, for a special in-person interview with Ness Baker, also known as @_inversioness, in Río Chirripó, Costa Rica.  Annysa “Ness” is a content creator and yoga instructor who is probably found upside down. She is one of my early inspirations on instagram and this week we met in real life on a retreat promo and content creation trip. Tune in to hear all about it and a deep dive into becoming who she is today. Ness discusses the impact of a year spent saying "yes" to new experiences, including a significant trip to Thailand, which shifted her perspective on content creation. She emphasizes the importance of moving beyond basic needs to start dreaming, acknowledging that dreaming itself is a privilege and a skill to be learned. Ness reflects on her upbringing and how it shaped her current identity, highlighting the influence of her grandparents. She talks about the importance of choosing oneself and shares advice she would give to her younger self. Her passion for content creation and yoga is evident as she delves into the joy of sharing the mundane and the creative process, drawing inspiration from an ocean of people. Ness also offers practical advice for creativity, emphasizing the importance of a slow and steady approach to building a quality community. She also touches on dealing with comparison and what makes a good leader, pointing to the balance of confidence and humility.  IF YOU ENJOYED THIS EPISODE WITH NESS, PLEASE SUBSCRIBE & DROP ME A RATING. Thank you!!  Find Ness on instagram:  @_inversioness Follow Ness’ personal account if you haven’t already: @nessbaker Practice with Ness & her website. Evolve with Inversions Retreat Feb 17-22: https://shawnakru.com/retreats/ Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&Y news. Join the fam. Find me on instagram: @shawnakru Time stamps: 00:00 Intro 01:30 How Ness & Shawna met: inspired from afar to hosting together.  03:00 Synchronicities down to twin scoliosis curves?? 04:30 Come with us to Costa Rica: Evolve with Inversions  05:40 What has changed for Ness in the last year? A year saying yes, Thailand, direction, looking at content creation differently. 8:40 On moving from basic needs to dreaming: What she’s doing now is what she used to look at other people doing like it was a fictional movie.  10:30 Dreaming is a priviledge. Learning how to dream. 13:00 How Ness grew up and how it shaped who she is today. It’s time to live with Nana and Poppa.  15:00 Choosing yourself.  19:40 Advice to her younger self.  22:10 Ness’ love for content creation.  24:00 Sharing the mundane & where creativity comes from.  27:30 Inspired by an ocean of people.  28:45 Biggest tip for a creative process. 32:15 Famous in my household.  33:30 1,000 people within 3 degrees of us.  35:00 Thailand and social media: how did you do that? 38:40 Ness’ lightbulb moment to start creating. 42:30 Slow and steady brings quality community.  43:45 On dealing with comparison.  46:15 What makes a good leader? Confidence paired with humility.  51:00 Listener Q&A  58:30 Billboard message: Do it scared.  1:00:00 The secret emoji. 

Join me, Shawna Krueger, for an episode on the trap that is victim mindset. In this chat, I dive into the idea of a victim mindset and share a simple three-step process to break free from it. I talk about how being stuck in a victim mindset can really mess with your life and hold back your personal growth. I even open up about my own experience with it during a major life change. Let’s break down the signs and symptoms of a victim mindset and talk about the different energy levels that come with it. I stress how important it is to start by soothing and comforting ourselves—it's the first step to escaping that mindset. We also get into how we can overcome the victim mindset and reclaim our power. I also touch on how movement and taking immediate action can really help break that mindset, building an inspiration toolbox and imagining a different reality for yourself. The high level takeaway is: You have the power to change your circumstances and you don’t have to wait around for someone else to rescue you.  Today’s episode is a bit different. I hope it serves you if you ever fall into self-pity and feeling bad for yourself.  My new website: https://www.shawnakru.com/  Find me on instagram: @shawnakru Get a copy of my guided journal. https://www.ritualofwritingjournal.com/  Evolve with Inversions Retreat Feb 17-22: https://shawnakru.com/retreats/ Join the Podcast Launchpad: https://www.shawnakru.com/the-podcast-launchpad  Time stamps: 00:00 Intro 04:00 Nightmares 08:15 Victim mindset burns off like clouds. 9:30 The grinch. 11:15 The signs and symptoms of victim mindset. 13:00 The levels of energy scale. A roadmap. 17:00 What is high energy and low energy? 19:40 “Slapped awake” 22:50 Inner loss of parts of oneself, not about things in the past. 24:00 Skipping steps. Anger and fear are higher energy than victim mindset.  25:30 Step one: soothing, not babying.  28:00 Step two: Remember your power. The role of manifestation.  32:30 Luck is part magic, but we choose its direction. 35:00 Step three: Take an immediate, tangible, small action. 40:00 High energy “diet.”  43:00 It’s about tuning into a new channel, not creating the channel.  45:20 Does my vision make me feel more connected, or superior?  49:15 If you’re waiting for someone to bail you out… 50:40 You have the power.