Leadership and Yoga: Recent Episodes
Shawna Krueger
Welcome to the Leadership and Yoga podcast, hosted by me, Shawna Krueger. I’m here to guide you through the process of leading yourself and others with the light of yoga and meditation. On this podcast I’ll be giving you my best trainings, tips and mindset shifts so you can experience true breakthroughs, and help others do the same.
I am a certified yoga instructor, a lover of movement at heart, a motivational speaker and a yoga & meditation leadership coach.
With a background working in law firms in the Seattle area, I use that experience to bring the yoga lifestyle to the office.
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.
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Know what wellness means for you in the first place. Awareness of direction. Where you want to go. What might be better.
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Realize what is your responsibility and what is not. How to eliminate excuses.
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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.
In this episode, Shawna Krueger interviews Kasturbai Azcona, a bilingual movement instructor, photographer, and mother of two living in Mexico. Kasturbai shares her journey into yoga and how it has empowered her physically and mentally. She discusses the importance of integrating strength into a hypermobile practice and finding balance between training and rest. Kasturbai also talks about the challenges and joys of practicing yoga as a mother and the decision to move to a foreign country. The conversation highlights the transformative power of yoga and the importance of listening to and honoring our bodies. In this conversation, Kasturbai discusses her journey with yoga, and the importance of self-acceptance and self-compassion. She also talks about the role of cannabis in her life and how it has helped her overcome addiction. Kasturbai shares her thoughts on what makes an exceptional leader and the her experience of her viral Instagram reels. She concludes by sharing her billboard message of finding joy upside down.
IF YOU ENJOYED THIS EPISODE WITH KASTURBAI, PLEASE SUBSCRIBE AND RATE MY PODCAST. Thank you!!
Find Kasturbai on instagram:
@kasturbai
Kasturbai’s website:
https://www.kasturbai.com/
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&Y news. Join the fam.
Find Shawna on instagram:
@shawnakru
Time stamps:
00:00 Introduction and Background
03:05 What Yoga Means to Kasturbai
06:26 Training and Rest
11:01 Hypermobility and Protecting the Body
18:16 Yoga as a Mother
22:48 Moving Abroad
29:59 Introduction and Journey with Yoga
30:29 The Challenges and Growth of Learning a New Language
31:50 Ideal Morning Routine and the Importance of Balance
33:03 The Connection Between Physical Practice and Other Activities
35:22 The Impact of Viral Instagram Reels and Dealing with Comments
45:30 Qualities of an Exceptional Leader
49:36 The Billboard Question and Conclusion
Today is a wild 100th episode. Here’s what’s inside: I’m moving. My story on being ostracized. Launching a new program. First ever trivia. Randomly meeting another one of my fav artists. The heart behind Leadership and Yoga. A free trip to Hawaii because of my retreat episode. 3.7M views of Big Leaf and fan art. I sing my farm song for you. Screaming in the desert. My podcast mic collected dust in the box for a year before I opened it. And last but not least, being slapped on the stomach by a teacher at a retreat.
Today’s episode is entertaining, inspiring, and touching if you ask me. Thank YOU for being here. Much love.
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 Celebrating 100 Episodes
10:47 Learning to Like My Voice
32:34 I am moving!
36:48 Finding Your Voice and Loving It.
39:30 It’s sad to not like your voice.
44:49 The brain diagram: Using Energy and Movement in Group Settings
46:57 Overcoming Doubt and Fear
51:42 Using Sound to Break Through Fear
54:00 Do you have a proper relationship with your voice?
57:10 Establishing Trust in Yourself
01:09:46 The Intersection of Leadership and Yoga
01:12:53 Lessons from Disappointing Leaders
01:19:54 Taking Action and Starting Your Own Podcast
Join me, Shawna Krueger, and my guest, Victoria Song for a special interview. I sat down with Victoria to discuss shedding contractions, and raising the upper limit on how much expansion we let into our lives.
Victoria Song is a bridge between modern business and ancient wisdom, science and mysticism, and left and right brains. She was featured on the Forbes 30 Under 30 List for her investment success, and studied business and leadership at Harvard Business School. Today, Victoria works with CEOs, scientists, artists, and entrepreneurs who have missions that she’d like to amplify in the world. She has been featured in Vogue, the Wall Street Journal, Forbes, ABC, NBC, Glamour, Shape, Entrepreneur, and many others. In addition, Victoria is the author of Bending Reality: How to Make the Impossible Probable.
IF YOU ENJOYED THIS EPISODE WITH VICTORIA, PLEASE SUBSCRIBE AND RATE MY PODCAST. Thank you!!
Victoria’s website:
https://victoriasong.me
Find Victoria on instagram:
@victoriaesong
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
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
03:30 It’s dependent on our own state, nothing else.
8:15 Is “going all in” expansive or does it cause contraction?
10:00 Expansion and contraction: simplification of our states.
13:00 Wound up nervous system.
15:00 Quantum leaps and resistance to releasing.
18:40 Feeling emotions.
23:40 Unconsciously recreating situations that “rhyme” with what we have experienced before.
27:00 Success through expansion instead of pushing through contraction.
32:30 The Gene Keys.
35:15 Calling in your people.
36:15 Joe Dispenza and authenticity’s electromagnetic field.
38:50 Spending time in the quantum field each morning, morning routine.
41:30 When something is unaligned: moving away without judging or justifying.
42:50 Morning ritual without a limiting routine.
45:20 How to start a cycle of trusting yourself.
49:10 What Victoria looks for in a leader. Experts vs masters.
56:30 Billboard message: Give yourself permission to follow what lights you up.
In this Q&A episode, Shawna answers questions about finding your purpose, starting a podcast, and hosting a retreat. She emphasizes the importance of authenticity and alignment when making decisions about your life's path. Shawna shares her personal experience with discovering her true calling and offers advice on how to explore your passions. She also provides tips on starting a podcast, including the importance of finding your message and not over stockpiling episodes. Lastly, Shawna discusses hosting a retreat and encourages listeners to get excited about the theme and location.
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
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 Introduction and Background
03:24 Finding Your Authentic Path and Purpose
11:46 Tips for Starting a Podcast and Overcoming Imposter Syndrome
15:00 Handstands
24:29 Exploring Kriya in Yoga
27:33 Hosting a Transformative Retreat
Today I sat down in-studio with my guest, Marissa Grasmick, to discuss somatic, psychedelic somatic therapy, the nervous system, moving from rigidity to softness, inspiration, tools for increasing our capacity, breathwork, yoga and teaching yoga. Tune in for a relaxing and enlightening episode.
Marissa Grasmick is a licensed Somatic Psychedelic Therapist, Yoga instructor and experienced breathwork facilitator.
Find Marissa on instagram:
https://www.instagram.com/marissagrasmick/
Marissa’s website:
https://www.marissaconnect.com/
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
Get a copy of my guided journal. https://www.ritualofwritingjournal.com/
Evolve with Inversions Retreat Feb 17-22:
https://shawnakru.com/retreats/
Time stamps:
00:00 Intro
04:30 Starting from the individual heart.
7:30 Nervous system flexibility, rather than regulation.
11:30 Moving from rigidity and perfectionism to flexibility.
13:30 Breathwork, the bridge from the body to the mind.
17:45 How to begin feeling more deeply, opening the door.
18:45 From shallow breath to expansion. Vulnerability.
21:30 Accessing a state of expansion.
23:00 Choosing just 3 at once. Freedom in the framework.
27:00 If becoming is involved, sign me up.
28:00 Inspiration: to breathe means to inspire.
30:00 There is no true balance, it’s learning to constantly adjust.
32:15 True expansion.
33:00 The stress is the gateway & once we can practice self-love, that’s when we start to change.
35:30 Starting: Instagram yogi world from inspiring to an end.
37:30 Seeking worth through being the best.
40:30 Maybe I’ll be a nun: the pendulum swings.
41:30 Psychedelic therapy, a way, not the only way.
46:00 Integrate, not peak hopping.
49:00 Relationship with healing: wounds to wisdom.
53:00 How to deal with fixation on the past: an invitation for a grieving process.
56:00 Gene keys.
58:00 A leader is someone who inspires, who can say “I don’t know,” and who has done enough work to create a safe environment, because safety is a prerequisite for change.
1:01:00 Subconscious heart armor and opening shoulders & perfectionism.
01:04:00 Billboard message: It’s cool to care.
Join me, Shawna Krueger, for a solo episode on how to take life less seriously and level up because of it, not in spite of it.
This episode on the “gold rush” we get wrapped up in is for you if:
- You have a giant to-do list of things you feel like you should do, but a lot of unexecuted ideas.
- You feel like so many people are “making it” but you have not because you don’t know where to start.
- Or maybe you have a lot of FOMO hearing about other people’s “success” and jump from project to project.
- You look for advice outside of yourself because it’s quicker than learning how your systems work and how to tap into your intuition.
- Have been misled in the past and fear advice, but also don’t trust yourself fully yet.
Start a podcast with Shawna:
https://www.shawnakru.com/start-a-podcast
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
Get a copy of my guided journal. https://www.ritualofwritingjournal.com/
Evolve with Inversions Retreat Feb 17-22:
https://shawnakru.com/retreats/
Gold rush poem by Thomas Hood.
Time stamps:
00:00 Intro
04:00 Morning routine and creative energetics.
05:30 A shot of tequila for a view?!
7:55 The desire to create a masterpiece and find your art form.
10:15 The no advice “advice.”
11:15 3 announcements.
13:20 1,000 people within 3 degrees of you.
17:00 How I thought of today’s theme.
19:20 By the light of a Daddy Yankee billboard
21:00 Giant red spider.
23:50 What happens in our life when we let go of the weight holding us down.
25:10 How we stumble on our own gold in life.
29:45 You are other people’s manifestations and experiencing your own.
31:00 I was blessed by a magician Uber driver.
34: 20 True value comes from things that can shift our state. Humans have prized gold because it reminds us that we can feel like god.
36:00 The gold rush phenomenon.
39:00 Trying to prove something your whole life vs letting the universe prove something through you.
42:00 Gold rush poem and dangers of detachment.
48:00 Getting the topic right, the rest is ease.
50:00 Society celebrates extremism but striking a balance between going for gold and playing it safe.
52:00 It’s not optimism, it’s being present with the facts and to find meaning and live anyways.
53:00 Acceptance
55:30 You can’t take a sense of adventure like you take a vitamin.
59:00 Remember your own stories and homework.
Sebastian Little or “Seb” is the founder of SLP where he partners with high-performing leaders and teams to optimize culture, close performance gaps, and unlock leadership potential. He has worked with clients across professional sports, non-profit, and corporate spaces. He is also a graduate of Yale University and former varsity football athlete.
And I’ll add, he’s an incredible coach. Seb is someone who single-handedly changed my direction. I heard him speaking 5 years ago and hunted him down to learn from him. He's been behind the scenes on helping me unlock new levels and find a true north in my business over the past few years.
PLEASE SUBSCRIBE & DROP ME A RATING IF YOU ENJOYED THIS INTERVIEW WITH SEB. :)
Find Seb on instagram:
@iamseblittle
Seb’s website:
https://www.sebastianlittle.com/
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
Get a copy of my guided journal. https://www.ritualofwritingjournal.com/
Evolve with Inversions Retreat Feb 17-22:
https://shawnakru.com/retreats/
Time stamps:
00:00 Intro
04:30 How can I support?
06:30 Seb’s favorite way to serve and mission.
10:00 What is coaching?
12:00 Moonshot goals and being enrolled in yourself.
14:00 Knowing your story.
17:00 Authenticity is often weaponized. Authenticity vs. Self-ownership.
19:30 The power of direction in conversations.
24:00 Dealing with difficulty in the beginning. Alignment.
29:30 Expanders: inspiration and laughter. And how to find your people?
34:00 Creating space, there is another way.
36:00 How to prepare for public speaking.
42:44 An exceptional leader creates something new or makes something better.
44:00 Billboard message: Stop fucking around with your potential, the world needs you.
Join me, Shawna Krueger, for a solo episode on finding confidence in your body and your voice… Yoga teacher edition but applicable to anyone. :)
Today I share my personal journey of working towards confidence and offer practical tips and insights. I believe that confidence is a muscle that can be developed over time… It’s not something that you have to be born with or that you can suddenly switch on, never to go back to your old nervous, shaky-anxious self. (Trust me, I’m there at times, too!!) This is about taking accountability for your own fears and judgments, rather than blaming others.
I give you my biggest mindset shifts including thinking of yourself as an artist and embracing uniqueness and individuality. My goal today is to give you a message of hope and empowerment for building confidence. Our chat explores various strategies to build confidence in yourself, particularly in terms of body image, how you carry yourself and show up, and your voice with an emphasis on self-acceptance and gradual progress.
Tune in to…
- Practice holding a confident state in challenging situations.
- Shift your perspective on criticism as a sign of success and visibility.
- Develop fluency in confidence, just like in learning a new skill or language. Building confidence takes time and self-acceptance.
- Start by acknowledging and accepting the things you currently like about yourself.
- Use movement and dancing to boost confidence and get into a state of flow.
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
Get a copy of my guided journal. https://www.ritualofwritingjournal.com/
Evolve with Inversions Retreat Feb 17-22:
https://shawnakru.com/retreats/
Time stamps:
00:00 Intro
03:00 My journey towards confidence
05:00 Simón’s feature story and comments
08:30 Releasing the desire to never be seen from your “bad side”
9:50 You’re invited. My 4th yoga retreat is nearly sold out!
13:50 Build confidence like you build a muscle.
15:30 Confidence is a fluency, like a language.
19:00 Is it really someone else’s fault?
23:00 Think of yourself like an artist.
26:00 The factors that make you stand out are of extreme value.
27:00 The BS meter
31:00 Shake out the awkwardness
35:00 Stop apologizing for how you are showing up, just do your best.
40:00 Using your voice confidently.
44:30 Re find it refine and re grind it, this ain’t for the weak minded.
46:10 The waterski example.
48:50 The homework: winners circle moment.
Join me, Shawna Krueger, and my guest Andre Harris for an episode focused on the art and experience of teaching yoga. I sat down in-studio with Andre, founder of The Misfit Yogis to discuss Rocket yoga, Ashtanga yoga, teaching advanced yoga, finding discipline and inspiration, handstands, and finding joy in yoga.
Andre’s teaching style and approach of “Honoring the lineage, bending the rules” is inspired by Rocket and he has been teaching since 2013. He is also a 500 hour Rocket trainer facilitator.
Find Andre / Misfit Yogis on instagram:
@misfit.yogis
Misfit Yogis website:
https://www.themisfityogis.com/
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
Get a copy of my guided journal.
https://www.ritualofwritingjournal.com/
Evolve with Inversions Retreat Feb 17-22:
https://shawnakru.com/retreats/
Time stamps:
00:00 Intro
03:30 Pushing the furniture out of the way to teach in his living room.
05:00 Opening an in-home yoga studio.
07:00 The “7th Series” in Ashtanga is family
08:00 What does “Misfit Yogis” mean?
10:00 Building a community as a yoga teacher
13:50 Larry Schulz and Rocket yoga influence
15:30 Andre’s teaching style and teaching origin story.
21:00 Finding Ashtanga yoga and Rocket yoga
24:00 Starting to teach yoga. 20+ classes a week.
29:20 Where does discipline come from?
33:50 Teaching advanced yoga classes and postures.
36:00 The more people they see doing it, the more accessible it becomes.
38:00 Injuries and healing.
45:00 Merch
56:00 Ideal coffee chat
58:20 What makes an exceptional leader?
1:00:00 Billboard message: Show up. No excuses.
Join me, Shawna Krueger, on a solo episode that will remind you that you are not alone in your suffering and that by remembering our connection and tapping into our emotions, new levels are unlocked. This kind of perspective shift is a muscle, it must be activated frequently.
Today’s episode is free form and from the soul, I hope that you enjoy it. Thank you for being here. <3
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
Get a copy of my guided journal. https://www.ritualofwritingjournal.com/
Evolve with Inversions Retreat Feb 17-22:
https://shawnakru.com/retreats/
Highlights….
Time stamps:
00:00 Intro
13:00 Blessing bunnies
14:00 I ripped the wifi router out of the wall
28:30 It is essential to make time daily to move beyond low frequencies.
34:00 Our success is not reached like a racehorse.
35:00 Not painting things as black or white.
37:00 If you only have an hour
Join me, Shawna Krueger, and my guest, Brandon Bergado for an inspiring interview. After losing his direction and career due to a traumatic brain injury, Brandon reframed the question and created a new life. Tune in for a wake up call to take accountability, grow your relationship with yourself, tap into your creativity and experience deep happiness. This episode is filled with laughter, and the fire to grow.
Brandon Bergado is a hockey player turned yogi and software engineer. He’s the creator of the Recharge brand, Recharge Studio and the Recharge Retreat, and he’s also an ambassador for o_p__en.
IF YOU ENJOYED THIS EPISODE WITH BRANDON, PLEASE SUBSCRIBE AND RATE MY PODCAST. Thank you!!
Find Brandon on instagram:
@brandonberg_
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Join the fam.
Find me on instagram:
@shawnakru
Time stamps:
00:00 Intro
02:45 Brandon’s story: Hitting rock bottom
07:30 Negative emotions can bring us change.
09:15 None of the successful people you see are any different than you.
12:00 How can we allow our perspective to be shifted?
15:00 Balancing ambition, expectations and detachment.
17:30 These are the best damn cards.
18:32 How has the treatment of your body changed since yoga and meditation?
20:30 The raisin meditation with Jonah Kest.
23:20 Finding Joe Dispenza
27:30 Inspired business as an entrepreneur
32:30 Brandon’s mission.
35:00 Finding balance in business and life.
36:45 Plant watering analogy
38:30 Avoiding instagram scarcity mindset.
40:15 Brandon’s creative process.
45:15 Learnings from Rick Rubin on Creativity.
50:45 How to get into a state of expansion.
55:20 Advice on connections and networking in the yoga world.
59:30 On trusting yourself.
1:01:00 An exceptional leader is…
1:04:00 Billboard message
Join me, Shawna Krueger, for a short podcast episode on taking action.
Let’s talk what kind of action to take, understanding the point, and how to actually execute and stick with the actions and habits we want to stick with.
This is not about taking action just to say you did. This is about taking action from a place of presence and alignment.
This is also not about setting such lofty goals that you keep proving to yourself that you cannot meet the mark.
This is about how to properly understand the point of the problem so you can avoid actions that are useless and take the ones that will move the needle.
Things are always bigger in our head than they actually are. So let’s get them out of our head and into reality. Join me!!
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Join the fam.
Find me on instagram:
@shawnakru
Evolve with Inversions Retreat Feb 17-22:
https://shawnakru.com/retreats/
Get a copy of my guided journal. https://www.ritualofwritingjournal.com/
Timestamps:
00:00 Starting Imperfectly: The Power of Taking Action
06:06 Setting Realistic Goals: Avoiding Overwhelm and Falling Short
11:11 STORY TIME. The floating dock.
13:56 Understanding the Point: Aligning Actions with True Needs and Desires
17:04 Changing Beliefs: Overcoming Limiting Beliefs for Progress
19:34 Building a Supportive Community: Surrounding Yourself with Like-Minded Individuals
29:02 Allocating Resources Wisely: Focusing on One Goal at a Time
31:52 Taking Small Steps: Immediate Action and Setting Larger Goals
Join me, Shawna Krueger, and my guest, Lisa Neale, for an episode on religion and spirituality and why yoga can help us return to a sense of spiritual connection.
We begin by talking about organized religion and a sense of shutting out spirituality or feeling like something is missing spiritually, and turn to how yoga opened the door for spirituality again.
Let’s talk religious programming, the sense of connection with the divine, the use of the word God, awareness of death, sexuality, obsession with purity, shame, loss, and deeper purpose.
Disclaimer: We welcome whatever religion you practice, I also welcome discussing how people really feel about things so you will hear our truths, not to make anyone question their own truth but to tell our story and for people who are questioning what to lean into in terms of religion and spirituality to accompany us as we walk through the journey.
IF YOU ENJOYED THIS EPISODE WITH LISA, PLEASE SUBSCRIBE & DROP ME A RATING. Thank you!!
Find Lisa on instagram:
@chasingthesunyoga
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Join the fam.
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/
Timestamps:
00:00 Intro
02:00 Disclaimer
03:30 Our journey with organized religion.
06:00 Lisa’s story
9:30 From a cult to YoungLife
13:50 Spiritual relationship building.
15:45 Understanding death.
17:00 The use of the word God.
21:30 Sexuality
23:00 Be careful who you take advice from.
26:30 Being empowered for the first time.
29:00 The urge to go to “church.”
31:50 How does this make me feel?
34:00 Advice for feeling connected to your spiritual nature.
40:00 On Leadership
44:40 Billboard message: It gets better.
Hey, it's Shawna Krueger, and today I'm giving you a solo episode on self-love. This is how to tap into self-compassion in the face of having the habit of criticizing yourself terribly.
I give you 3 tangible steps and tell you my story live from my childhood backyard!! (Yes, this is my first outdoor episode.)
This is a “strong” approach because this episode is about taking back control. It is not about feeling bad for yourself. It’s about getting fed up with the self criticizer. It’s about speaking up and saying not another day, not another minute will I allow this to go on unchecked.
It’s okay to feel disappointed in yourself, but you also must comfort yourself and not punish yourself at that moment.
The more you let yourself feel, the more you’ll learn and you are extremely complex. You’ve got this. I believe in you.
Book I mention: Self-Compassion by Kristin Neff
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Join the fam.
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/
Time stamps:
00:00 Introduction.
05:00 Big announcements!!
8:00 Self-Compassion.
10:20 The inner critic causes what it hopes to avoid.
12:00 It’s not about hating on the self-critic.
16:00 There’s nothing wrong with you. The tendency to self-evaluate gets out of control.
18:20 How to take a strong approach to self-love.
20:00 Change your definition. Extraordinary does not mean perfect.
22:00 Start trusting yourself and not other people’s evaluations.
25:30 You are in control.
28:50 The drowning rat experiement.
31:40 Comfort yourself when you fall short.
34:10 Dealing with self-hate.
37:15 Nagging doesn’t work, not even with ourselves.
39:30 Reward yourself?
41:00 Judging others.
43:10 What yoga teaches.
45:20 Like water off of a duck.
46:45 The tangible: action for self-love.
48:30 How to be the “bigger person” with YOURSELF.
51:50 If you’re in the shit of the shit, you are getting stronger.
Join me, Shawna Krueger, for an epic interview with today’s guest, Sasha Jade Gabriel. This interview is close to my heart because Sasha is someone whose photos have shown up on my vision board representing adventure, connection with myself, being “tough” and freedom lifestyle for years. Her energy in this episode comes through even stronger than I imagined.
Today, I showed her my vision board and we talked about tapping into your creativity and enthusiasm, pushing your limits and finding deep presence. This episode is what it is all about. You don’t want to miss this one!!
Online, Sasha shares from the heart and serves as a point of connection and inspiration for thousands. Out in the wild, you’ll find her skating, surfing, kitesurfing, climbing, painting, writing, dancing, at yoga, lost in nature… Sasha is a “creative pocket knife” and she works with entrepreneurs and startups to expand their vision.
IF YOU ENJOYED THIS EPISODE WITH SASHA, PLEASE SUBSCRIBE AND RATE MY PODCAST. Thank you!!
Find Sasha on instagram:
@sashajadeg
Sasha’s website:
https://www.sasha-jade.com/
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Join the fam.
Find me on instagram:
@shawnakru
Get a copy of my guided journal.
The Ritual of Writing
Evolve with Inversions Retreat Feb 17-22:
https://shawnakru.com/retreats/
Timestamps:
00:00 Introduction and Background
03:00 Sharing my dream board
06:00 Mountain kayaking dream?
8:00 On being tough and seeing what humans are capable of.
12:50 Stability and adventure are not opposites.
15:30 How Sasha Jade starts her mornings.
20:00 Preparing yourself to go beyond your comfort zone.
26:00 Dealing with injury and healing.
35:32 Where does enthusiasm come from?
41:41 Balancing expansion and grounding in life.
48:00 Sasha’s creative process.
1:01:00 Relationship with yoga.
1:05:00 Qualities of an Exceptional Leader: Integrity, Detachment, and Empathy
1:09:00 Billboard message: Trust your gut, silence your doubts.
Join me, Shawna Krueger, for a solo episode on the power behind slowing down. I am incredibly passionate about this topic because we all know it’s good for us, but why can’t we do it? Relax and let today’s stories sink in, it might be helpful.
I discuss how you can’t shift up a gear without taking your foot off of the gas pedal, how slowing down does put you behind, and the benefit to leaning into planting and harvesting seasons in our work, creativity and life.
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
Purchase a copy of my guided journal. https://www.ritualofwritingjournal.com/
EVOLVE WITH INVERSIONS RETREAT - FEB 17-22, 2025:
https://shawnakru.com/retreats/
Person I mentioned:
Cameron Rosin
Experimenting with a little keywords approach for my show notes so today you can expect: pausing, feeling better, productivity, success, shifting gears, taking breaks, reflection, intentionality, trust, storytelling, quick fixes, shortcuts, injuries, physical limitations, redirection, opportunities, slowing down, reflection, planting and harvesting seasons, direction, true North, focus, progress, quality presence.
Timestamps:
00:00 Introduction: Slowing Down to Speed Up
16:22 Chapter 1: You can’t shift up a gear without taking your foot off the gas pedal.
21:26 Chapter 2: Slowing down does not put you behind.
25:35 Chapter 3: Planting and harvesting seasons.
27:30 Embracing Crisis and Discovering New Opportunities
31:24 Planting and Harvesting Seasons: Balancing Speed and Contemplation
34:41 Finding Your True North: Focusing on One Pillar of Interest
49:55 The Power of Presence: Igniting Growth and Success
51:46 Embracing Confusion: Allowing Time for Contemplation and Insights
I sat down with Bree Poort to discuss her Mojo Retreat that I attended in Hawaii. We talk about art, synchronicity, self-love, teaching yoga, magic, home birth and more. Tune in to feel inspired to tap into your own inner artist and creativity.
Bree is the author of the Mojo Book and founder of Mojo Retreats & Events. She is an artist and entrepreneur consultant by trade, and a yoga & meditation facilitator by heart. She is also a mother of two.
I adore Bree’s emphasis on the importance of staying present, embracing vulnerability, and following your intuition, along with her mention of the concept of expanders and the importance of having mentors and role models.
If you enjoyed this interview with Bree, please SUBSCRIBE and drop me a rating. THANK YOU!
Find Bree on instagram:
@justbree
@justbree.yoga
The Mojo Vibe:
@themojovibe
https://themojovibe.com/
Bree’s website:
https://www.justbree.com/
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Find me on instagram:
@shawnakru
Purchase a copy of my guided journal.
https://www.ritualofwritingjournal.com/
Upcoming Retreats:
https://shawnakru.com/retreats/
Time stamps:
00:00 Introduction
08:22 Embracing Synchronicities and Magic
14:07 The Journey of Creating Mojo
25:12 The Energy of Nature in Yoga
31:22 Confidence and Nerves in Teaching Yoga
33:46 Expanders and Mentors
40:08 Motherhood and Creativity
46:35 The Joys and Challenges of Motherhood
48:34 Leadership Qualities
56:44 Doing What You Love and Practicing Self-Love
--- Send in a voice message: https://podcasters.spotify.com/pod/show/shawnakru/message
Join me, Shawna Krueger, for a solo episode on what to do when anxiety holds you back. I share my only story with anxiety, and tangible tips that feel actionable. I’m not here to treat or cure anxiety but rather to talk about the effect of when it holds you back and hijacks what you want and even your personality.
This episode is not just about our ability to go outwards or put yourself out there. It’s also about your ability to go inward. It’s beyond stage fright or imposter syndrome.
On the agenda for today is addressing anxiety about self (also your message and your creations, sharing), anxiety about progress (starting and also feeling stuck), and anxiety about distractions (other people and things holding you back, other directions you could be going and feeling like you wish you were in another life or reality.)
It’s my hope that you leave today with a sense of renewed hope about what is possible for you, and a deeper desire to love yourself.
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Find me on instagram:
@shawnakru
Purchase a copy of my guided journal. https://www.ritualofwritingjournal.com/
Upcoming Retreats:
https://shawnakru.com/retreats/
Timestamps:
00:00 Intro
04:00 When our anxious nature blocks our ability to show up.
07:00 Agenda and NEW RETREAT: Evolve with Inversions.
11:00 Anxiety about self.
14:00 It’s become commonplace to say “this is anxiety-inducing”
17:00 Getting sucked into competition and fear of “mediocrity.”
18:30 Even as a state champion, anxiety wears us down.
20:00 Only thinking about meeting the mark, not who I wanted to be.
22:10 Feeling is healing.
23:15 Imitation when authenticity is cut off.
24:30 Social anxiety. Being a rebel is still a reaction.
26:00 Our anxious nature shapes our personality without us realizing it.
27:20 What I’ve learned about moving beyond our anxious nature so that our true nature can show.
28:30 Buffalo walk towards the storm.
30:50 The diamond sutra.
32:00 Shake like a gazelle and feel lighter.
33:00 You are the seer of your thoughts, you are not your thoughts.
35:00 Baby photo
37:30 Do one thing that works.
38:00 The tangible: breath retentions, apnea training: correlation between anxiety and asthma.
41:30 What to do with your body when you have stage fright.
44:00 Anxiety about progress.
47:30 The whole weight of inertia.
52:15 Anxiety about distractions.
55:00 Take more accountability than anyone else.
57:00 Broken promises, especially to yourself, cause anxiety.
59:00 Give yourself grace.
1:00:00 Discussion of a relevant reel from Victoria Hutchins - The Daily Victorian on instagram.
1:01:00 If the perception doesn’t change, changing things you can control will ultimately change nothing.
1:03:00 Offering of final advice I wish I had 10 years ago.
--- Send in a voice message: https://podcasters.spotify.com/pod/show/shawnakru/message
Join me, Shawna Krueger, and my guest, Amber Parucha for an episode on community building and events in the yoga and wellness space.
Amber is a photographer, event producer and a creator of the viral Seattle yoga in the park series which is that massive 500 person class that you may have seen on my instagram.
In this episode, Amber gives a roadmap for building and scaling an event like Yoga in the Park. For even more details on growing a large-scale community yoga event, take a look at this checklist.
Amber has always been not only a friendly face and energy in the wellness world, but she’s also been someone who has thought of me for a lot of opportunities and seen value in my teachings even when I am not the most well-known yoga teacher.
Find Amber on instagram:
@amberinwndrlnd
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Find me on instagram:
@shawnakru
Purchase a copy of my guided journal. https://www.ritualofwritingjournal.com/
Upcoming Retreats:
https://shawnakru.com/retreats/
Timestamps:
00:00 Intro
01:45 Thank you
2:55 Agenda
04:20 What is community? Belonging.
10:00 How community shifts the paradigm.
12:50 How to find your people.
18:00 Natural tendencies and growing beyond them.
21:30 Finding clarity on your why & Amber’s why.
23:30 Accessibility in yoga and wellness.
27:00 Pushing through vs pivoting.
29:58 Creating Yoga in the Park, large-scale community yoga event
41:00 Doing whatever it takes, not the quick fix.
42:30 Dealing with rejection
49:30 Entrepreneurship and untraditional work
52:00 Events
54:00 An exceptional leader.
56:00 Billboard message.
58:39 The eggplant emoji.
Today's episode was made possible by a kind guy named Daniel who helped me get strong enough connection to upload while here on Orcas Island. Thank you!!
--- Send in a voice message: https://podcasters.spotify.com/pod/show/shawnakru/message
Welcome to a solo episode on how to find focus and how to stay focused with me, Shawna Krueger. I have found that one of the antidotes to fear is focus. Yes, familiarity beats fear, but focus is an element that helps us transform. And FOMO is the enemy of focus.
Fear needs something to feed on. Use focus to connect to your why and to tame your mind and actions in the face of fear. I tell a story of how my focus on growing my podcast helped me face a fear. Plus, I give some funny stories from my last retreat and travel, and some personal stories that’ll give you chills.
BY THE WAY. We are giving away a spot in our upcoming retreat next February 17-22 in Río Chirripó, Costa Rica! This is an inversions focused retreat with Ness Baker - Inversioness and Katie. All levels are welcome! Maybe you’d like to try your very first handstand, or you’d like to learn to press. Check out the retreat details and sign up below. Giveaway post is on my instagram!
https://shawnakru.com/retreats/
Find me on instagram:
@shawnakru
Join the Leadership and Yoga Fam email list to stay up to date on giveaways: Join the fam.
Purchase a copy of our guided journal. https://www.ritualofwritingjournal.com/
Richard Rudd playlist I mention:
https://spotify.link/3gvw7KFFdKb
Timestamps:
00:00 Intro
03:30 Retreat giveaway!!
05:15 What used to scare me
09:09 If I can teach with no stomach, I can teach anytime
10:30 Fear needs something to feed on.
16:20 Why focus? Agenda.
19:45 Human condition on the plane: we’re all just going somewhere, but where?
22:50 Why get focused?
24:45 Identify pillars.
28:00 If you don’t choose, someone will choose it for you.
31:30 How to find your focus. How to choose.
32:30 Pause first.
35:00 Where the river divides.
37:00 Rehearse the first five minutes until you cannot fail.
39:45 Get inspired: rigid or relaxed?
42:40 Storytelling exercise.
45:05 From numbness to inspiration, from inspiration to focus.
46:10 FOMO vs passion. Trim away distractions.
51:00 How to stay focused.
56:15 Take actual rest, not a distraction disguised as rest.
58:25 How badly do you want it? Be resourceful.
59:30 Crunchwrap.
1:03:40 Work fully, rest fully beats stagnation.
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Join me, Shawna Krueger, and my best friend, Katie McAuliffe, for an episode on how to host a yoga retreat. We just got back from hosting our 3rd yoga retreat in the span of one year!
Katie is the co-author of The Ritual of Writing Journal (our beloved brain child), a yoga teacher and the editorial manager for Alo Moves.
A year ago, we were just finishing up our first ever retreat and we have learned so much in a short amount of time. We are here to show you that rapid transformation is possible, and to share our major tips for hosting, what to watch out for and of course some stories of success and some stories that will make you laugh from our retreat last month.
Our third retreat was sold out, with our largest group so far — 20 women.
We don’t hold anything back: the mistakes, how to sell, what you need to do to pull it all off.
Whether you are a yoga teacher or not, today’s episode is meant to inspire you to take action on planning any dream project. Have a pen, it’s a lot! (This is technically part 2 to one of my most popular episodes: “How to Host a Yoga Retreat” from November 2023, check it out for even more details on hosting.)
Agenda:
- Programming and planning a retreat.
- How to sell a yoga retreat.
- Execution of the event.
Join the Leadership and Yoga Fam email list to stay up to date on giveaways: Join the fam.
Find me on instagram:
@shawnakru
Find Katie on instagram:
@katiewilliamsyoga
Purchase a copy of our guided journal. https://www.ritualofwritingjournal.com/
COMING SOON: Join our upcoming Retreat. February 17-22, 2025
https://shawnakru.com/retreats/
Time stamps:
00:00 Intro
02:00 Agenda
03:30 Our personal why.
06:00 Where to start: clarity on your message and experience.
9:00 What’s your long-term plan?
10:00 Why do a scholarship for locals?
11:30 Finding a location. Our recs.
13:40 Under promise, over deliver. Handwritten notes example.
15:20 Finances of hosting a retreat. Be a detective for expenses.
19:00 Run a worldwide giveaway.
24:30 Aligned people and synchronicity.
28:00 Tips for selling a yoga retreat. Starting with a PDF.
30:00 What to do if you don’t have photos teaching yoga.
33:00 Don’t be afraid to invite people directly. Repeat your invite.
39:00 Execution starts with travel.
42:50 Rats in the control tower and diverted flight. Comedy and chaos.
45:50 Faceless monsters and being overly tired.
47:30 Being the only child and extrovert vs introvert.
52:40 Visualize the itinerary.
53:00 Setting rules, especially around deep topics.
54:40 Make guests feel safe and welcome.
57:00 Advice for getting started.
58:00 Next retreat with Ness Baker — Inversioness, and our Ritual of Writing Journal.
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Join me, Shawna Krueger, for an interview with Linda Yoonjin. Linda is the director of Brain Education TV and also a content creator and wonderful teacher. I take classes with her nearly every day virtually. She does a number of very admirable and impressive things from teaching brain education to kids, to growing a YouTube channel to a community of over 346K.
On a personal note, I wanted to talk to her because she was my first Body and Brain teacher, which is thanks to my mom showing me her videos when I was having a serious health problem and could not practice my normal “physically intense” yoga practice last year.
We discuss Linda’s personal practice and healing story, and her journey growing on YouTube. This episode is incredibly inspiring and a refreshing outlook on content creation.
What is “Korean Yoga?” Brain Education is a comprehensive system of mind-body training created by Ilchi Lee for developing the brain’s capacity to create physical, emotional, and mental health. It has been researched at top universities and research institutions—such as the University of London and the Korea Institute of Brain Science. Made popular in South Korea, it has now been practiced for over 40 years by millions around the world.
Practice with Linda on YouTube:
https://www.youtube.com/c/BrainEducationTV
Find Linda on instagram:
@braineducation_tv
@areavanta
Body & Brain:
https://www.bodynbrain.com/
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Find me on instagram:
@shawnakru
Time stamps:
00:00 Intro
02:30 Agenda
03:10 What is Brain Education? Korean Yoga?
05:00 It’s not just mindfulness, it’s tangible. It’s not yin.
07:00 My first Body and Brain class.
11:00 Witnessing change in our moms and starting to practice.
13:45 Linda’s story curing her hormone issues - PCOS
15:50 Changing your relationship with yourself.
17:50 Teaching brain education to kids.
21:00 Trying unconventional, odd things.
22:00 Belly button healing.
24:00 The gut needs massage.
28:30 Water Up, Fire Down
32:00 If we know the science, why don’t we do it?
34:00 Getting comfortable on camera, overcoming fear.
39:00 Making a YouTube video EVERY SINGLE DAY.
45:40 Break the fantasy that content creation is easy. It’s normal not to blow up immediately. It’s a marathon.
48:20 The art of exceptional leadership: clear direction and higher consciousness.
52:00 Getting into state before teaching.
55:00 Take Back Your Brain.
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Join me, Shawna Krueger, for an interview with my guest, Adell Bridges. This is a special episode because Adell is the MOST requested interview on the Leadership and Yoga podcast and today I have the honor of sharing our conversation with you!!
Adell is a yoga teacher, movement motivator, author and creator of the MWA (Move with Adell) method. Based in the UK, she is “an internet personality” according to google.
If you are tuning in today, you will hear insights from Adell on teaching yoga, the brain, handstands, and creativity in teaching. You’ll also find out how she went from taking 3 yoga classes over 10 years and thinking yoga wasn’t “for her” to being where she is today. You don’t want to miss this one!
If you enjoyed this interview with Adell, please SUBSCRIBE and drop me a RATING so I can continue to bring you more awesome interviews. Thank you!!
Adell’s creative sequencing course:
https://adellbridgesyoga.com/getcreative
Adell’s website:
https://adellbridgesyoga.com/
Find Adell on instagram:
@adellbridges
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Find me on instagram:
@shawnakru
Time stamps:
00:00 Intro
03:00 Growing up and studying abroad
05:50 Took 3 classes in 10 years and didn’t like it, later fell in love with yoga.
07:20 The instagram yogis.
10:00 The importance of the cool factor and seeing yoga as art.
11:30 Hitting a rock bottom.
14:00 Not trusting herself to stick with yoga, dunning kruger effect.
18:00 Difficulty that comes with teaching and being an entrepreneur.
21:00 Studying the brain and yoga.
25:30 Why is it that sometimes training doesn’t work?
27:25 Brain thinking something is not safe prevents progress.
29:30 The creation of Move with Adell Method. The creation of the app and community.
32:30 How to consistently come up with creative flow?
35:00 Tangible tips for finding new ways to move on the yoga mat.
36:30 Reintroduction to handstands as an adult.
40:00 For the love of handstands.
44:30 What makes an excellent leader and yoga teacher?
46:00 Being inspired by older women who are breaking stereotypes.
49:00 Billboard message: STAY CURIOUS.
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Join me, Shawna Krueger, for a special interview with Bhushan Deodhar. Bhushan is a meditation and breathwork expert. He facilitates leadership training sessions that integrate breathwork and meditation for organizations that range from the World Bank and United Nations to MIT and Coca Cola.
He’s a board member and facilitator for The Art of Living Foundation, and is currently dedicated to nurturing a new generation of leaders and facilitators within the organization.He also has extensive knowledge in business and entrepreneurship, and is the CEO of Shankara Naturals.
Bhushan is also Gurudev Sri Sri Ravi Shankar’s manager and orchestrates crucial meetings with world leaders, executives, and celebrities playing a pivotal role in the growth of The Art of Living Foundation and The International Association for Human Values. Within this, he plays an active role in promoting peace and cultural understanding by leading revolutionary humanitarian initiatives such as the World Culture Festival.
He really has a seat at the table with some of the finest minds in the world, including presidents, all for the greater good. As you may know, one of my moonshot goals is to teach yoga to world leaders so it was beautiful to speak to someone who does exactly that!
Tune in to hear about key findings in sharing the practice of yoga, meditation and mindfulness with leaders, along with insight on business and impact in the wellness space.
If you enjoyed this episode with Bhushan please SUBSCRIBE and drop me a RATING. Thank you!
Art of Living
@artoflivingusa
Bhushan on LinkedIn
Shankara Naturals
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Find me on instagram:
@shawnakru
Purchase a copy of my guided journal. https://www.ritualofwritingjournal.com/
Time stamps:
00:00 Intro
03:30 Logic, human potential and beyond.
5:15 Moving from one perfection to another.
07:00 Those of us who bring yoga to leaders.
9:50 World Bank, Meditation in Nigeria. Collaborative leadership for development.
12:00 How to get leaders to pay attention to the breath.
15:20 Pressure in presenting and how to be confident.
20:00 Gurudev sharing on acceptance
25:00 Art of Living.
27:45 Speak with conviction, don’t convince.
31:00 World Culture Festival
35:00 Fear of losing identity brings aggression.
38:40 Making mindfulness mainstream.
40:00 Business: Shankara Naturals
43:00 Impatience, entrepreneurship
47:50 What makes an extraordinary leader?
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Join me, Shawna Krueger, for a solo episode on business tips for yoga teachers and entrepreneurs. I have just hit my 2 year entrepreneur anniversary and I feel like it is springtime for my business. I’m here to share everything I wish I would have known about content creation and offer creation, and what has moved the needle the most in my yoga business. If you are wondering how to start a yoga business, how to be more confident as a teacher, and what to do when you’re first getting started, this episode is for you.
Whether you are a yoga teacher, speaker, aspiring leader, entrepreneur or dreaming of becoming an entrepreneur and starting your own business… I share 8 ways you can grow your business and tap into your own power. No matter how many people are listening, and even if you feel like you are speaking into the abyss, I guarantee you that you’re inspiring people who pretend not to notice you.
Plus, I tell the story of how I got invited to attend a retreat in Hawaii for free because of my podcast. A baby book moment for me: Podcasting Influencer trip.
Message me on instagram:
@shawnakru
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Purchase a copy of my guided journal. EARTH DAY SALE OF IMPERFECT JOURNALS. 30% off. That’s $29.40 instead of $42 y’all…
https://www.ritualofwritingjournal.com/
Past episodes I mention:
Breakthrough, Change Your Life - MY STORY
1 Year After Quitting My Job
Dealing with Stage Fright
Build your Greenlight List and iOS
Emmy Faria Proud on Teaching Yoga
Time stamps:
00:00 Introduction
04:15 Springtime era for my business.
07:14 Symbolic food stories.
8:30 Microwaved Hard Boiled Egg.
11:40 Selling my own guided journal.
14:45 Agenda
16:20 From inertia to invincibility.
17:25 Podcasting influencer trip.
20:22 You’re inspiring people who pretend not to notice you.
22:17 Don’t let life sort you.
26:15 Get comfortable with unease.
32:45 Do not fear the haters.
35:55 Make a name for yourself.
40:52 Learn how your creative mind works.
46:00 Oversaturated yoga market?
47:55 Silver platter effect.
52:27 Stop making extra work and processes for yourself.
55:00 How to spend your time if you have no business.
57:00 What has moved the needle in my business?
1:03:00 Big fish symbiotic relationships.
1:08:00 Show up as the version of you that has IT.
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Join me, Shawna Krueger, for a special interview with Alice Maisetti. Alice is an experienced yoga teacher currently based in California. She hosts worldwide “Wild Woman Retreats” and is also a Transformational Embodiment Coach, and a Somatic and Breathwork facilitator. She’s a freediver, former gymnast, and she empowers women to cultivate fluidity, self-trust, and self-love.
I wanted to invite Alice to the show because her presence is captivating, and in addition to that she has incredible handstand and dancing talent, energy, and confidence. I admire people who free others and inspire others to step into their power… And Alice strikes me as the type of person who draws that out of other people simply by being how she is.
Find Alice on instagram:
@alicemaisetti
Alice’s website:
https://www.alicemaisetti.com/
Find me on instagram:
@shawnakru
Please SUBSCRIBE and drop my podcast a RATING if you enjoyed this interview, it enables me to bring you more epic episodes. THANK YOU.
Time stamps:
00:00 Intro upside down
03:30 Training at age 10 in Italy - Gymnastics and prior embodiment.
05:40 Intuitive ability to make decisions.
07:48 No turning back.
11:00 Eyes open for opportunities
15:30 Advice for being confident and empowered.
18:30 Singing lessons example of finding voice.
24:00 Handstands and confidence.
28:00 What is a wild woman?
34:30 Dealing with disappointment helps us learn more about ourselves.
37:15 Breakthroughs and marriage.
39:40 What makes an exceptional leader?
44:10 Think with your body.
45:15 Practice with Alice.
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Today we discuss how to be ready and open to finding teachers that will truly change your life. Leaders and teachers are everywhere, but an exceptional leader is priceless.
We’ve all heard the saying that when the student is ready, the teacher appears. But what do we do if we don’t feel like the inspiring teacher of our dreams has appeared? Where do we look for them? What will they be like?
A lot of times we don’t even give teachers the chance to have an impact on us. But at the same time, we should look to be taught, not just told, and be aware that power and influence often do not correlate to value.
Look for a teacher who wants you to be even better than they are, who would never dream of holding you back. Who can show you how to be the way that you’d like to be, who has something that does not come natural for you.
Join the fam.
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training.
Message me on instagram:
@shawnakru
Purchase a copy of my guided journal. EARTH DAY SALE OF IMPERFECT JOURNALS.
https://www.ritualofwritingjournal.com/
Upcoming Retreats:
https://shawnakru.com/retreats/
Timestamps:
00:00 Intro
05:00 Number one answer: Empathy
08:40 Be coachable
11:40 Taught vs Told
12:45 Abundance mindset in yoga teachers
14:40 A teacher who wants you to be better than they are.
17:07 Stand on the shoulders.
18:20 Someone who is where you want to be.
21:15 Joe Rogan only bats for home runs.
23:05 Too eager.
28:05 Not traditional leaders.
29:20 Focused instead of spread too thin.
31:30 Action steps.
33:45 Earth day sale for journals.
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Join me, Shawna Krueger, for a special interview with Emmy Faria Proud. Emmy is a certified yoga instructor, who got certified by the way at age 17 which made her the youngest yoga teacher in Miami at the time. She is a Junior at the University of Miami studying Psychology and Communications and she is the creator of the “HEART TO HEART MOVEMENT” a series of wellness driven events.
Tune in to hear insight from Emmy about teaching yoga, leadership, starting to work with Alo Yoga, goals, time management, breakthroughs, relationships and other behind the scenes moments relating to yoga.
I adore this episode with Emmy. She has such a way with words and so much wisdom and energy to share with the world. Feeling grateful.
If you enjoyed this episode, please SUBSCRIBE and drop me a rating. THANK YOU!
Find Emmy on instagram:
@emmyfariaproud
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Message me on instagram:
@shawnakru
Upcoming Retreats:
https://shawnakru.com/retreats/
Timestamps:
00:00 Intro
02:45 My life is a dream
04:15 Time management and looking up to people.
06:10 Age: Why did Emmy get certified at 17?
09:00 If you learn how to breathe, you learn how to control your life.
11:00 Advice for feeling too young or too old to start.
12:00 If you believe in yourself, you can teach other people to believe in you.
14:00 I’m an old soul in a tiny body. College at 16.
15:15 Starting to work with Alo.Every teacher has a valuable message to share.
17:45 Abundance mindset in the wellness industry.
18:50 Emmy’s Moonshot
21:08 Relationships: Yoga is sitting with a mirror.
23:50 When people are attached to an old version of you.
26:00 Wherever your heart feels at peace, rather than chasing the peace.
28:40 Emmy’s self-care and self-love ritual.
29:45 Teach yourself that you are someone you can rely on.
31:00 Pre-teaching ritual.
35:50 When you have to face a challenge, it’s life’s way of testing how much you want it.
40:00 An excellent leader is…
42:00 Emmy’s sources of inspiration.
43:10 Coffee chat with Mel Robbins.
44:40 Billboard message: Alignment and love.
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Join me, Shawna Krueger, for an episode on three ways to capture attention authentically as a yoga instructor. While the subject of attention and influence tend to be taboo in the yoga world, I discuss why we should think more about the important role they play. We discuss talent, boundaries and connection.
Plus, I share how I accidentally charged $50,000 Bad Bunny tickets to my credit card and some other essential story time moments to add a little laughter to your day.
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Message me on instagram:
@shawnakru
Upcoming Retreats:
https://shawnakru.com/retreats/
Time stamps:
00:00 Introduction
06:30 Free week long morning training
10:50 3 ways to capture attention authentically
13:24 The monkey walk
14:45 A night in the St. Louis airport
17:40 $50k Bad Bunny tickets
22:15 What keeps people coming back is talent
23:50 The example of the Daily Victorian
27:00 What to do when our best is not good enough
28:20 Set boundaries so you don’t fear attention
29:55 Entrepreneurship infancy baby talk
32:00 Showing the vulnerability of needing something
34:00 A note on choice from Pura Rasa
36:00 Let people see your work IRL
37:00 Why you don’t have to spend time on going viral
39:00 The power of authentic connection
41:00 Your presence is ENOUGH
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Join me, Shawna Krueger, for an episode on how to be more confident, today. It’s time to switch into your very own “confident mode.” This is for the person who wants to be bold, to take action, to find their voice, stand up tall, not fear the anxiety butterflies when they enter a room. To harness their power, step into their power, whatever you want to call it.
Whether you are a yoga teacher, speaker, aspiring leader, or someone facing social anxiety, I share 12 ways you can show up confidently so you can find focus, boldness and awareness under pressure.
Time stamps:
00:00 Introduction
04:00 First viral video to hit 1 million views
08:30 Agenda
12:15 Take care of yourself behind the scenes
15:20 Quitting self-destructive behaviors
17:30 Dealing with self-pity and guilt
20:00 Prepare yourself to be in a different state.
24:15 Make a mistake or admit you don’t know as soon as possible.
25:55 Posture and power stances.
28:50 Spend time around confident people who speak well, make decisions with ease, who things just seem effortless for.
34:15 Confident does not necessarily mean extroverted or loud.
35:30 Age does not matter, you are not too young or too old.
38:20 Make a decision.
41:00 Speak with action oriented words and at a steady cadence.
39:57 Get comfortable with silence.
46:00 Pay attention to your belly.
48:20 Solar plexus governs confidence and the ability to be assertive.
51:40 Get experience and record compliments.
54:30 Do something that scares you every day.
58:00 What humans CAN do is extraordinary, what you WILL do is another story.
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Message me on instagram:
@shawnakru
Upcoming Retreats:
https://shawnakru.com/retreats/
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Join me, Shawna Krueger, and hear the voices of dozens of other teachers in today’s special episode on Rocket® yoga.
Tune in to hear a discussion of Rocket yoga training level 1 and 2, what I perceive to be the art of Rocket and how I found the practice by accident. Plus, we discuss how capable we are of doing the hard things, and how difficulty can turn into ease.
A bonus of today’s episode is a series of segment interviews where teachers share what Rocket means to them. Big thanks to everyone who let me corner them with my mini mic and put them on the spot. It warms my heart to have collected so many responses.
For me, Rocket yoga is watching the impossible become possible.
Disclaimer: This is not about theory or history of Rocket, but rather my own reflections in hopes that it will inspire you to reflect as well. Rocket® as it relates to yoga instruction is a registered trademark. Photo credit for the cover art and group shot to Hector Quiroz.
Rocket yoga training information:
https://therocket.info/
David Kyle Baba Rocket on instagram:
@davidckyle
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Message me on instagram:
@shawnakru
My upcoming Retreats:
https://shawnakru.com/retreats/
Time stamps:
00:00 Introduction
1:43 Hesitation kills momentum
5:44 Difficulty turning into ease is a magic trick
7:30 Tasting your own exhaustion
11:00 Boldness and confusion
12:05 Agenda
14:10 Rocket is watching the impossible become possible
15:30 The handstand test
17:15 Larry sitting in padmasana waiting for students
19:00 Finding Rocket and Ashtanga
21:00 Rocket is a destruction of the hierarchy of Ashtanga
24:30 Wanting to transform myself
25:30 Encantar, to love = en canto, in song
30:00 Tattoo story
33:00 Synchronicities and dragonflies
35:30 Bringing our
37:15 Voices of the Rocket community
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Join me, Shawna Krueger, and my guest, Natasha Schön for an episode on leadership.
Natasha is a leadership and development consultant. She is the leadership consultant for our upcoming retreat in Río Chirripó and she is a certified practitioner in both coaching and Nonviolent Communication techniques.
Natasha is also a polyglot, fluent in English, Dutch, German, and Spanish and has lived in 12 countries which has brought her an extremely rich and dynamic understanding of connection.
On a personal note, Natasha is one of the few people that came into my life that I was immediately like aha! This is a friendship I was looking for. She is a very gifted speaker and storyteller, a unique soul, an avid reader, and has an impressive vocabulary.
Tune in to hear a relaxing and refreshing take on how we can integrate essential leadership principles in your everyday life, and in yoga.
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Connect with Natasha on LinkedIn:
https://www.linkedin.com/in/natashaschoen/
Message me on instagram:
@shawnakru
Upcoming Retreats:
https://shawnakru.com/retreats/
Time stamps:
00:00 Intro
01:00 How Natasha and Shawna met: From class to close friends.
04:30 Agenda
05:15 Living in Madeira.
9:30 How to find stability. My routines are my home.
12:45 How to manage when life feels like chaos.
17:25 How to take action on goals and follow through.
19:00 Setting a vision when you don’t know what you want.
23:00 What does leadership mean?
27:00 The value of mentorship and someone who believes in you.
28:30 How can we be an empathetic leader?
29:30 Psychological safety.
33:00 Why is leadership work important?
36:00 Non-violent Communication NVC
41:30 What is coaching?
44:00 The power of silence, the spaces that are not filled.
46:00 Learning to ask good questions is like learning another language.
47:30 Stay away from the word “why” in coaching.
51:30 Handstand breaks.
54:45 Billboard message: “Sometimes I feel like I lead an emotionally complex life, and then the sun comes out and I’m happy. So functionally I’m no different than a big leaf.”
“Learning to ask good questions is like learning another language.”
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Join me, Shawna Krueger, and today’s special guest, Rasa Lukosiute for an episode on meditation and tapping into your intuitive nature.
Rasa is the voice of Pura Rasa, and the writer and editor of extremely moving and popular guided meditations on YouTube channel which has a community of over 371k.
I am a member of that community and have been meditating with Rasa for years!
Rasa is also a qualified life coach and a yoga teacher. She was born and raised in the west of Lithuania which shares a unique dialect and beautiful landscapes, Rasa believes Lithuania nurtured and prepared her to create and to offer the content found on Pura Rasa.
Today we discuss all things meditation, how to meditate, Rasa’s creative process, spiritual awakening and nature. This episode will leave you feeling connected and remembering the magic that is all around us.
Please drop me a RATING and SUBSCRIBE, it is extremely helpful, thank you!!
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Pura Rasa Guided Meditations on YouTube:
https://www.youtube.com/@purarasa
Find Rasa Lukosiute on Instagram:
@pura.rasa
Rasa’s App:
onelink.to/ym5uae
Message me on instagram:
@shawnakru
Upcoming Retreats:
https://shawnakru.com/retreats/
Time stamps:
00:00 Introduction
03:20 Agenda
4:30 How Rasa got her start using her voice.
6:10 My voice was never lost, even if I was powerless
8:45 Tips for sharing work that comes from the soul.
9:30 All work is one, all work is from the heart, there is no separation.
11:45 We are never disconnected.
13:40 Rasa’s creative process.
16:00 What makes an idea important?
18:00 How to grow your connection with your intuition.
23:30 Nature is the loudest voice. Trees as antennas.
25:00 Accepting your voice.
26:20 Striking things that have happened as a result of Rasa’s meditations: connection to people who have passed, manifestations, healing…
29:50 How to start and stick with a meditation habit.
34:00 What is meditation?
37:10 Things to keep in mind while meditating.
39:30 What makes a fantastic leader? Empathy and care. Be the example.
42:15 Billboard message: Remember that your word is the most important thing that you have.
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Join me, Shawna Krueger, for an episode on why purpose is a state of being, not a thing or an activity.
This episode on finding purpose is supposed to feel reassuring and put you in a good mood. It makes me sad to see people really stressed about their purpose when it’s already been there all along. Purpose can only truly be found in deep presence. Today we discuss how to simplify to see clearly, how to take the weight off your shoulders and change your state, how to have more time to think about your purpose… or feel like you have more time… and how service can give you momentum.
If you are feeling down and out about your purpose and place in life, I’m here to show you what you already have within you. Just relax, get present, and be prepared to look with new eyes and a fresh attitude.
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Message me on instagram:
@shawnakru
Join my upcoming retreat:
https://shawnakru.com/retreats/
Purchase a my new guided journal:
https://www.ritualofwritingjournal.com/
Time stamps:
00:00 Introduction
03:44 Shawna’s four laws of purpose.
5:10 Hello other entrepreneurs and wanna be entrepreneurs
8:00 What is lounging? Storytime.
11:40 Agenda
15:30 Your purpose is already there. Richard Rudd quote from the Gene Keys.
18:47 What being present does to your feeling of purpose.
21:26 How to truly practice being present?
24:00 Simplify to see clearly. Clarity.
27:30 Set something down and change your state.
30:55 Time is a feeling. Change how you feel to get more time.
35:30 How do I start connecting to my purpose?
38:17 If you make others feel connected, needed and significant, that will be returned to you.
41:30 Visiting prior versions of myself.
44:11 Rio Chirripo retreat
45:00 My new guided journal
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Join me, Shawna Krueger and my guest, Manuel Oria, for an episode on the art of teaching yoga. Manuel is my OG Ashtanga teacher, an international yoga teacher trainer, and a musician.
Tune in to hear practical tips on creativity and comfort while teaching, setting class rhythm, comedy, taking risks and delivering an experience that is truly authentic. Plus, some good laughs as Manuel shares some stories you can’t miss.
Please SUBSCRIBE and drop me a RATING to support this show if you have enjoyed today’s interview with Manu. Thank you!!
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Message me on instagram:
@shawnakru
Find Manuel Oria on instagram:
@manuel0ria
Manuel’s website and yoga teacher training info — this is the only YTT I recommend!!
https://www.manueloria.com/
Time stamps:
00:00 Introduction
01:21 Quitting my job to train with Manuel and becoming a full-time yoga teacher.
04:15 Agenda.
04:46 Teaching yoga as an art form and service.
9:50 Starting teaching yoga and reading students.
11:50 Who to take feedback from?
14:00 How to get comfortable in front of the room, natural talent versus gaining confidence over time.
17:00 Detaching from what a yoga teacher “should” be.
24:00 Reinventing yourself on the spot to teach ANY group.
27:30 Taking risks while teaching and comedy in class.
35:00 What’s a yoga voice?
38:00 Rhythm in class.
44:00 Ashtanga yoga.
47:00 Experience, theory and mistakes.
49:00 How to know when you are ready to teach.
52:30 Simplify it, and really put some groove in it.
53:50 What makes an excellent yoga teacher.
55:00 Billboard message: Let your practice speak for itself. Don’t say, do.
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Join me, Shawna Krueger, for an interview with CJ. Carleton James is a yoga instructor, artist, musician and a facilitator of soft spaces. In my own words, I would describe his classes as exceptional, moving, and noteworthy in style. His classes are well-known and loved in the Seattle yoga community and around the world where he teaches internationally.
Tune in to hear all about teaching yoga. We’ll get into the specifics of teaching, practicing, reading the room and CJ’s experience and insight in yoga.
Please SUBSCRIBE and drop my podcast a RATING if you enjoyed this interview, it enables me to bring you more epic episodes. THANK YOU.
Find CJ on instagram:
@carletonjames
Find Shawna on instagram:
@shawnakru
Time stamps:
00:00 Introduction
02:30 Agenda
03:50 It’s not louder than a whisper.
04:00 Realizations that come through in soft moments.
10:00 Finding exceptional teachers to learn from.
13:00 Taking his first class.
17:00 Reading the room.
17:50 Teaching his first class.
21:10 Gatekeeping in the yoga world.
24:00 How to start teaching somewhere.
27:40 It’s subjective, don’t feel undervalued.
30:00 How CJ’s style evolved.
33:00 Students show up for energy.
36:00 On taking feedback.
38:00 Music and rhythm in yoga classes.
45:00 Yoga class as a composition.
46:00 What is the essence of yoga? A check in.
49:00 What makes an excellent teacher and leader? Communication and empathy.
52:30 Yoga studios are not that different than a church.
57:00 Billboard question: “If you’re ever in a rush, leave the party early.”
“The best leaders care more about the mission than themselves.”
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Join me, Shawna Krueger and my guest, Nathan Tsuji, for a deep dive into handstands. Nathan is a professional acrobat, performer, trainer, model, and gymnast. He was on America’s Got Talent and has been featured on the Ellen show as part of the Positive Impact Movement. Currently he performs in Las Vegas with Voltaire, and he has also been a part of Cirque Du Soleil. He is the host of the Positive Impact Movement festival.
If you are tuning in today, you will hear primarily about standing on your hands. We start with hearing about how you get to superhuman levels of handstanding, what it takes physically and mentally. Then we move into beginner-friendly conversations about how to start… tips, advice and insight.
And finally, we talk about performing: how it feels, managing stress and pressure, and practicing for excellence.
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Shawna Krueger on instagram:
@shawnakru
Nathan Tsuji on instagram:
@nathantsuji
Nathan’s Positive Impact Movement Festival:
https://www.positiveimpactmovementfest.com/
Please SUBSCRIBE and drop my podcast a rating if you enjoyed this interview, it enables me to bring you more epic episodes. THANK YOU.
Time stamps:
00:00 Introduction.
02:48 Agenda and what to expect.
04:45 Handstanding on a hoverboard?
10:46 Where motivation comes from.
16:40 The hardest thing about training is recovery.
18:00 Training to get to the next level.
20:30 On injuries.
23:15 Handstand myths
28:00 Number one piece of advice for handstands.
29:30 Sneaky limitation for handstands: Lats.
33:15 Wrist flexibility.
37:50 Do you deal with stage fright? Anxiety?
40:50 Pre-performance routine?
41:30 The America’s Got Talent experience.
48:20 What keeps Nathan inspired.
50:10 What makes a good coach? A good leader?
55:10 Billboard message: “Know your limits but never accept them.”
57:00 Connect with Nathan Tsuji.
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Join me, Shawna Krueger, for an episode on the value of being able to make decisions… from tough decisions to the smallest points of indecision, there is value in trusting ourselves to be decisive. So how can we do it?
Today we’ll touch on, to say it as simply as I can, why you should not “get real” on making decisions and why decisions are what get in the way of goals and true presence. Then we’ll turn to facing fear within decisions, and how having decisions to make ultimately shows us our oneness.
Plus, you’ll hear a personal share and update about my work trip to Costa Rica last week.
Time stamps:
00:00 Introduction
04:00 Teaching with a Migraine
06:20 Agenda
07:00 Open share about my week, Costa Rica work.
12:00 Synchronicity from my Spanish school in Ecuador
13:30 An entire day with my phone hidden away.
17:00 The decision to buy a $200 pen with ease?
20:50 Why you should not “get real” on your decisions.
21:50 Decide means “to cut off from”
22:00 Goals, presence and why they rely on decisions.
28:15 Facing fear within decision making without jumping in blind.
30:50 I am the person who will turn your water cold.
32:20 Flip a coin practice.
35:20 Decision making, discipline and teaching yoga.
38:30 Why decisions are proof of our oneness.
Message me on instagram:
@shawnakru
Sign up for our Find Your Voice Yoga and Journaling Retreat:
https://shawnakru.com/retreats/
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Tune in to listen to an interview with Marco Mora, General Manager of Río Chirripó, by Shawna Krueger.
Today you’ll hear about all things hosting yoga retreats from the retreat center side of things. Why to host, why to join, what works, what doesn’t, and other tips and insight.
Plus some fun stories and synchronicities that will make you smile.
Time Stamps:
00:00 Introduction
00:50 Agenda and overview
04:00 An eye for detail
07:30 Why go on a retreat?
10:15 Tips for teachers wanting to host.
14:00 What works in a retreat and what doesn’t.
19:50 The negotiation process and relationship building
22:00 Funny moments
24:40 Providing scholarships and giveaways
33:00 Where to find Río and connect.
Message me on instagram:
@shawnakru
Sign up for our Find Your Voice Yoga and Journaling Retreat at Río:
https://shawnakru.com/retreats/
Río Chirripó’s website:
https://riochirripo.com/en/
Find Río Chirripó on instagram:
@riochirripo
Find Marco on instagram:
@marcoxmora
Río Chirripó retreat recap episode with Katie Williams:
https://open.spotify.com/episode/5O3PQmnXVFSmWKJfbABqYc?si=QWiCYaiYQNODl7tvTX1H0A
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Join me, Shawna Krueger, for an episode on changing our nuero association on receiving a “no.”
Tune in if you are facing difficulties and dealing with disappointments, or feeling like things are unfair or impossible.
Today we start to reverse the fear around receiving a “no” and being turned down, and reframe how we can be resourceful even if we don’t have all of the resources. Learn how to choose a new meaning, and why getting a “no” is a resourcefulness activator. This is a motivational episode aimed at helping you get “unstuck.”
Message me on instagram:
@shawnakru
Sign up for our Find Your Voice Yoga and Journaling Retreat:
https://shawnakru.com/retreats/
Sign up for Off the Mat Mastery:
https://shawnakru.com/offthematmastery/
Timestamps:
00:00 Receiving the big X in South Korea
6:30 The best podcast “no” I’ve ever received
10:30 The danger of taking a “no” personal
14:45 It’s not as painful as you think to take a “no”
18:30 What’s the opportunity cost? What are you throwing down the drain?
20:50 Only resistance can build your strength.
28:00 Flow state where the challenge is greater than our skill.
30:00 It’s not our resources, but our resourcefulness
36:00 Choose another meaning, NOW
38:00 Man’s Search for Meaning
43:00 What a “no” really is.
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Join me, Shawna Krueger, for a practical episode for beginners. Whether you are just starting yoga, teaching beginners, or starting another project, today’s episode has tips on how to commit and what to expect.
We discuss everything from the meaning of yoga to changing intimidation into inspiration. You’ll also get an overview of common types of yoga so you know what you’re signing up for.
Tune in if you’re asking… How do I get consistent with my yoga practice? What kind of yoga should I do? What type of yoga is best for beginners? What should I know before going to a yoga class? Why don’t I like yoga yet? How do I improve my flexibility and yoga practice?
See the list below for a full list of topics.
Timestamps:
00:00 Introduction and Welcome
02:00 Agenda and Structure
04:40 Note on Overcoming Fear of Teaching Yoga
10:00 Off the Mat Mastery Group Program
14:04 Understanding the Meaning of Yoga
20:13 Dealing with Difficulty in the Beginning
23:00 Changing Intimidation into Inspiration
26:30 Keeping Your Yoga Practice Simple
28:00 Practical Notes for Complete Beginners
33:50 Yoga as a Ritual
38:00 When Will You Experience the Effects of Yoga?
40:00 Body Control and Flexibility
42:00 Experiencing Energy Shifts
44:50 Treating Your Practice Time as Sacred
48:19 Breaking the Conditioning of How You’re Living
51:48 Different Styles of Yoga
01:03:35 Teacher Training and Choosing the Right Program
Message me on instagram:
@shawnakru
Sign up for our Find Your Voice Yoga and Journaling Retreat:
https://shawnakru.com/retreats/
Sign up for Off the Mat Mastery:
https://shawnakru.com/offthematmastery/
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Join me, Shawna Krueger, for an interactive episode designed to help you reflect on your year.
This episode consists of three parts: Creating a greenlight list, synthesizing key lessons and thoughts and creating an iOS instead of a vision board.
I share the wins I’ve experienced this year from my first full calendar year of entrepreneurship after quitting my 9-5 law firm job.
If you are enjoying the Leadership and Yoga content, I’d love to practice with you in my upcoming retreat at Río Chirripó, May 9-13, 2024.
For my iOS template, aka the format that serves as my true north and gives me clarity, sign up for Off the Mat Mastery. It’s my most affordable group program of all time.
Message me on instagram:
@shawnakru
Sign up for our Find Your Voice Yoga and Journaling Retreat:
https://shawnakru.com/retreats/
Sign up for Off the Mat Mastery:
https://shawnakru.com/offthematmastery/
Timestamps:
00:00 Welcome
01:57 Overview of the 3 step reflection process
06:40 Create your greenlight list and hear mine
42:32 Synthesize key lessons and thoughts
46:03 Create your iOS and an open share
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Join Shawna Krueger for an episode on the ins and outs of celebrating others. What it means and why you should do it.
In a time of celebration we can get totally overwhelmed if we are only thinking about celebrating ourselves, what we have and where we are. But I’m going to argue that second hand joy is often more potent.
There’s a profound power that’s born out of celebrating others, which means showing off their strengths, complimenting them, recognizing them, sending them business. Sending them your own students and clients. Letting go of scarcity mindset and instead believing in the contagious power of excellence.
Message me on instagram:
@shawnakru
Sign up for our Find Your Voice Yoga and Journaling Retreat:
https://shawnakru.com/retreats/
Sign up for Off the Mat Mastery:
https://shawnakru.com/offthematmastery/
Here’s the agenda for today's episode so you know what to expect:
- How abundance mindset zaps jealousy.
- Why seeing reasons to celebrate others is a good sign.
- Recognizing that it’s all a gift. Don’t expect anything from anyone. It’s all a good surprise. Your focus can shift to the question of, “but who am I serving?”
- Why confusion takes time, not copying. And how copying is the enemy of creativity.
- A note on not being afraid to make an ask mid-celebration, and knowing that others will have asks for you as well.
- And finally, why you don’t have to be too cool to acknowledge others, or be unreachable, to be celebrated in return.
- Plus a note on how to learn to celebrate yourself.
P.S. Our new weekly release date for new episodes is WEDNESDAYS!!
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Today my guest is Sonya Moore. Sonya is an author, a yoga instructor, and quite the lover of adventure I must say after reading her first book, Some Kind of Magic.
Tune in to hear about yoga lifestyle, magic moments, self-discovery, meditation, and travel. We discuss the process of finding your voice, writing a book, overcoming the fear of judgment and experiencing yoga offerings around the world: from luxury to wooden beds and wooden pillows in a meditation center in Thailand.
This episode is filled with fun synchronicities and meaningful tales of travel, adventure and uncovering insights.
If you enjoy this episode, please remember to subscribe and rate my podcast. Thank you!
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
Sonya’s website and info on her new book:
https://www.sonyamoore.com/
Find Sonya on instagram:
https://www.instagram.com/sonyamoore_here/
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This is your handstanding handbook in audio form. Today I share tips from my journey and the actual process I used to be able to hold a handstand in the middle of the room. I do not intend to position myself as a master, or give you a handstand episode filled with technical terms or alignment. Here's advice from an average chick, who found the process to be simple, but not easy.
No you don’t have to do a handstand to do yoga, but if you’re feeling like you want to, I hope you leave today feeling inspired.
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Sign up for my upcoming retreat:
https://shawnakru.com/retreats/
Message me on instagram:
@shawnakru
In this episode:
- Define what it means to you to do a handstand.
- Work on the fear, bit by bit, day by day.
- Consistency of the simplicity.
- How long does it take?
- Increase hamstring flexibility, especially.
- My journey: Getting consistent finally when I was at home for the pandemic. Plus my quest for the press to handstand.)
- Strength train/cross train. Do anything you can.
- Phases of pain and prevention of injury. Wrist pain in handstanding.
- Learn something about yourself. It restored my confidence in myself, gave me a hobby that had meaning and made me feel good and of course often very defeated. But it showed me the level of dedication I’m capable of, the kind of utter transformation the human body can go through, the power within me manifesting in physical form.
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How to start your podcast and grow your podcast audience with Shawna Krueger on Leadership and Yoga. This episode is for you if you are looking to start and grow a podcast, even if you do not have a big online following.
This is the podcasting podcast episode. How to start your podcast, how to grow your podcast, and how to enjoy it along the way. Today I share with you 10 lessons I’ve learned in 1 year of podcasting.
Sign up for Off the Mat Mastery:
https://shawnakru.com/offthematmastery/
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
Time stamps:
4:30 Just hit record and just keep talking without getting super self critical. Get comfortable being confident with what you say.
6:15 Give people the chance to know, like and trust you. 7-11-4 philosophy.
8:30 Consistency: Do it in some other area of your life to build proof of concept. Journaling can serve as a way to get used to sharing your words and getting clear on your thoughts.
12:30 Tell your stories. Share like you might share to a friend. Take note of how your funny stories actually demonstrate a deeper theme. An unexpected benefit of podcasting is remembering more and more of your own forgotten stories as they come to the surface.
20:00 Start by thinking of how you can add value, then just start. Your initial idea will evolve. Name it in a way that’s clear. Clarity wins over creativity.
24:00 Share your podcast more than you are comfortable with and ask your listeners to interact with you. People need reminders.
26:00 Audio quality and clarity of your words matter. Shawna’s microphone recommendations.
29:00 Not all guests add equal value, and they don’t all treat you equally.
33:00 Namely smartly, adding a description and time stamps. Spotify impressions for podcasts.
35:00 Have a game plan and goals. Thoughts on selling on your podcast.
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How to host a yoga retreat from SCRATCH. 10 tips for hosting your retreat, tangible and subtle. Plus, at the end, I give you a step by step breakdown of how I’ve gone about setting up retreats.
This episode is for you if you want to host a retreat but don’t feel like you are set up for it. Maybe you are not a big influencer, don’t own a studio or feel like the pool of people you interact with is not that big.
This episode is also for anyone looking to execute on a big project, retreat or not.
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
Time stamps:
5:00 A teaching mishap, instructing a student to grab someone’s foot?
7:30 A look inside the completely rebuilt Off the Mat Mastery program and mastermind, my most affordable offering yet.
10:00 Say yes to any opportunity that mirrors any aspect of a retreat you’d like to host. More responsibility.
17:00 It’s often not that you don’t know enough, but that you are not clear on what you want to share. Get clear on your message, just for right now. It will change!
23:00 You MUST teach in person. The power of being “unknown.”
25:30 You don’t need to be perfect, but also work day by day on being the kind of leader you’d want to spend time with.
28:00 View yourself as a creative, work like a creative.
30:45 When inspiration strikes.
33:15 Under promise and over perform.
40:00 The retreat space that you choose is absolutely essential.
43:00 You must map out every single expense on a spreadsheet and do conditional price checking.
47:30 Step by step breakdown on how to get started on hosting a retreat today.
1:00:00 Your body is your business. Prepare.
1:03:00 Know your why. Experience and sponsorship. There is space for you to make it happen.
1:07:00 The worldwide giveaway.
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Let’s talk about how to channel the energy of perfectionism to where it counts. When perfectionism is spread too widely, it becomes anxiety.
I discuss how having everything too perfect actually stunts your growth, and how you can reframe how you think about perfectionism. You’ll find four keys to redirecting perfectionism so you can experience more peace, and more progress.
Plus, I share a moment during a race that is burned into my mind: a moment I realized that my need for perfectionism had gone too far, hurt a friendship and ultimately held me back from reaching my true potential.
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
Time stamps:
1:00 Leadership and Yoga’s 1 Year Birthday
2:15 Is it procrastination or perfectionism you’re struggling with?
4:30 Up next week, step by step on how to host a yoga retreat!
12:00 The hilarious storm of the beginning of an unfocused meditation.
13:30 Breaking the cycle, tossing and turning.
15:30 How the brain regulates pain and why your mental state impacts pain signals.
18:30 How do we focus our energy on a grand problem rather than getting hung up on insignificant ones?
19:15 Number 1: Train your perception to choose strength and acceptance.
21:00 Chronic anxiety and fear.
26:15 How much risk do you season your life with?
27:15 The choice we are constantly taking.
28:30 Why “too perfect” stunts your growth.
30:15 Number 2: Realize what comparison does to you.
33:00 Blocking a friend from beating me at the finish line.
34:15 There’s a new power born from tasting failure.
35:15 Number 3: Notice the moments of progress that put an uncontrollable smile on your face.
36:30 Handstands are not competitive.
39:00 Number 4: It’s okay to be concerned, it’s okay to seek perfection, but choose what you want to channel it towards. There is perfection in progress itself.
41:00 Where purpose is hiding.
42:15 The pull to create greatness and surprise ourselves with what we are capable of. What a blessing!
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Today's episode is a recap of the second yoga retreat that I've hosted! Katie Williams and I recorded this episode live at Río Chirripó after the retreat ended.
You can expect a behind-the-scenes look into what it's like to host a yoga retreat. Tune in for authentic stories, tips for hosting a retreat, hilarious moments, an overview of the value of this retreat and why Río Chirripó is our favorite retreat center in Costa Rica.
We will be hosting another retreat next year, DM on instagram for details.
Message me on instagram:
@shawnakru
Time stamps:
3:30 First class and cancelled flights, from first to worst.
6:00 Lost luggage with our new guided journals.
14:10 Arriving in San Jose and a humorous taxi moment.
16:00 What it’s like to arrive at Río Chirripó and thoughts on choosing a retreat space.
18:00 Attention to detail and how the energy of the space is key for complementing the experience you want attendees to have.
21:00 Logistics of planning a yoga retreat and how we structured our retreat.
24:45 The illusion of the longest day I’ve lived. What makes enjoyable time go slower?
28:40 When Yogui the cat epically and hilariously interrupted yoga Nidra.
31:15 There’s a bat!
33:10 Facing fear, breathwork in the rain and an epic group cold plunge. Plus, the 2 hour class.
38:00 Embracing extreme opposites.
40:10 Tree planting service day.
43:30 The moody and mystical cloud forest.
44:30 Falling into a bush before speaking.
47:30 Shampoo flower and goodnight.
Quotable moments:
“I cannot recall another period of time that I’ve enjoyed so much in which I was working so hard simultaneously, and that’s the magic of hosting retreats in my opinion.” -Shawna
“Retreats are the perfect moment to experience resistance and say ‘no fear’ and do it anyways. All those moments that you face, that you know are good for you, those are some of my favorite moments of the retreat. I just thought, ‘no fear, just do it,’ and it’s nice to have a community of people around you who are going through the same thing and they’re cheering you on… And it reminds you that when you get back from the retreat, when you’re back in your daily life, you’re going to be thinking about that. ‘No fear.’ I’ve proven to myself that I can do the hard thing, and I know that in the future I can do the hard things.” -Katie
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On today's solo episode, we talk about devotion. What is the difference between devotion and worship. Do we all have things that we are truly devoted to? Is devotion always good?
Today I tell you how to inspire yourself through devotion, and how it can help you find success and lead to powerful downloads. Plus, I share the story of the first and only time I passed out during a breath hold, and how all of my ideas for my upcoming retreat downloaded into my mind while taking time off in Madeira.
Timestamps:
02:34 The dangers of giving your creativity energy to instagram.
04:51 Why I feel like I've just spent an hour with a friend after listening to a podcast.
07:39 Agenda.
10:08 On the joy of working hard. Yoga retreat prep, writing and printing a book, etc.
11:00 Announcement! Our new guided journal releases.
14:49 The difference between devotion and worship: Unity, oneness vs. Separateness.
17:00 What is devotion?
21:28 Devotion and Ashtanga Yoga, experiencing Mysore in Rome and Germany.
25:43 What feels restrictive to our soul and what feels like a routine or a ritual that pushes us to grow or helps us understand life better?
31:05 The 100 foot wave in Nazare, Portugal and the devotion of surfers, an extreme example.
34:18 Almost passing out from a breath hold.
40:12 Devotion brings success.
43:00 Devotion brings (idea) downloads.
47:37 A letter of devotion to my dreams that I wrote in my journal this week. (Personal share.)
My favorite quotable moments from this episode:
"When you express and you act with that devotion, which getting back to the definition, is acting with loyalty, love and also enthusiasm… When you feel that way about something, someone, some idea, truly, even if you are having the sense that it's not working or you're not making progress, even if you don't consciously move it along, something will move it along for you."
"And that is something that I did not experience back like in college, for example, earlier on before I understood that sometimes five minutes of clarity, of truly like getting yourself in a different state of mind, can be worth more than 50 minutes, sometimes
more than five hours of having a bad attitude trying to work on something."
"Whenever you are feeling unsuccessful, it's not that you're not smart enough, it's not that you're not strong enough or not creative enough, it's that you're not focused enough."
"Being devoted is a promise to be faithful to it, to be one with it, not a separate form trying to come in and force it, but an ability to contemplate it, to know it so well that it becomes second nature to you."
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/shawnakru/message
Today my guest is Ashish Arora. Ashish is a yoga instructor who grew up in Delhi and is currently based in Seattle. He spent 16 years as an engineer in the computer and video game industry before becoming a full-time yoga instructor.
And since then, he’s been teaching for 8 years and teaching weekly, as many as 20 classes per week. Ashish’s classes are challenging, yet not too serious, and his extensive knowledge is complemented by his joyful, energetic personality.
After experiencing a lay off, a door was opened for Ashish to teach yoga and he never looked back. Tune in to hear the whole story, along with what he considers to be the essence of yoga, how he structures his classes, his tips for new teachers, what qualities he looks for in teachers and leaders, and how we can experience more joy.
Time stamps:
2:45 What is the essence of yoga and how can we include it in our classes?
8:30 The power of breath.
9:30 Being present with the students in front of you.
14:15 On energy levels for teaching and practicing.
19:00 The importance of presence while teaching.
22:45 Structuring class.
24:50 Teaching set sequences and changing it up.
31:00 How Ashish started yoga.
32:00 From a laid off to yoga teacher.
39:00 What Ashish looks for in a teacher.
41:40 Elements of a good leader.
46:00 Self-practice.
48:00 On joy.
51:20 Billboard message: Option to smile.
Find Ashish on Instagram:
https://www.instagram.com/ashishyoga
Ashish’s website:
https://www.ashish.yoga/
Message me on instagram:
@shawnakru
--- Send in a voice message: https://podcasters.spotify.com/pod/show/shawnakru/message
In today’s episode I share a story of rejection in Portugal and the reason why it’s okay that our best is not always good enough. In addition, I talk about the pressure of timelines, what happens when our expectations are broken, and how the wildest synchronicities can be born from those moments if we are able to focus even in the face of disappointment.
Warning: I still need to learn how to use the very nice microphone. AI background cleaning is the distortion you hear. Stay tuned for better audio quality next week. (Yay!)
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/shawnakru/message
Today I have a special collab episode to share with you. One of the questions I am asked most frequently aside from yoga-related questions is:
How did you learn Spanish? And how did you become fluent in Spanish?
Who better to discuss fluency with than a language teacher? Emma Martinez is an English and Spanish teacher, and if you’re tuning in today, you will hear about what it takes to learn a new language, what it means to be fluent, and what you can gain from learning another language.
Plus, we discuss the idea of fluency and how it relates to yoga.
If you are curious about learning another language, or finally want to stick with your language learning goals, you’ll hear about what helped me learn Spanish, along with tips and tricks you can apply to your own journey.
Happy learning, fluency here we come!
Emma’s instagram:
@em_language
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/shawnakru/message
Today my guest is Clara Tomé. Clara is a fashion model, environmental activist and a European Union Climate Pact Ambassador. She holds a masters degree in environmental law and has been part of numerous projects including being a Next Gen Assembly member and being a part of the 2023 United Nations Water Conference… all of which has had her featured in everything from Greenpeace to Business Insider. And at the same time she is modeling internationally for all kinds of brands.
As a rough agenda in terms of what to expect if you are listening, we dive into mindlessness and how that negatively impacts not only how we are feeling, but the earth, our home, and what we can do about it.
And then at the end, I ask Clara about her meditation practice and how it has changed since we last spoke.
Clara stands at the intersection of so many things and handles the duality of it all seamlessly. Her life is proof of what happens when you believe in yourself fully, and in your cause fully.
Time stamps:
04:00 How can we be more mindful in the face of convenience and complacency?
09:30 How do you think that we can proactively start to break a habit before we're forced to act?
14:30 Speaking from terms of how our mind works, why are we not able or willing to feel empathy for something like our living environment, our earth?
20:00 How can we be okay being more uncomfortable if we're going to be less selfish?
21:30 On the process of becoming vegan.
26:25 How can we retrain our brains regarding reducing meat consumption?
32:45 The role of your circle and your friends in breaking out of complacency and making changes.
35:30 Taking control of how you’re being influenced.
36:45 On having a clarity of focus.
41:00 On losing and gaining support when you share your values.
43:00 Using your voice in the fashion industry.
50:00 Some of my favorite yogis don’t have the label of “yogi” or obsession with asana practice.
53:00 On not trying to manifest or force gratitude.
Find Clara on instagram:
@iamcleer
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/shawnakru/message
I’m not going to lie— I think teaching in-person is absolutely essential. It has taught me more life skills than just about any other job that I have had. It is also one of the only things that consistently pushes me to grow, no matter how much I “practice” it.
Tune in today to hear the truth behind the first yoga class I ever taught at a studio, and two absolutely hilarious moments that represent how I was feeling.
In addition, I share 3 ways you can build up the courage to teach your first yoga class. Learn about why confidence is a decision and why you should practice choosing it, how you can choose to be on the offense, not the defense, and how you can be prepared enough to be able to read the room and actually see people.
Happy teaching!
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/shawnakru/message
Today my guest is Victoria Hutchins. Victoria, also known as the Daily Victorian in the online world, is a yoga instructor, content creator and corporate lawyer living in Houston, Texas.
If you are tuning in today you’ll hear a bit of background on Victoria’s journey and what she’s learned along the way. And we’ll also touch on key topics that include creativity, fear, simplicity, inspiration and of course, teaching yoga.
Time stamps:
05:20 Starting to practice and eventually teach yoga
08:30 Advice for following a creative or untraditional path, and thoughts on external validation
12:00 An appetite for risk and putting yourself out there
14:00 Sharing on social media and vulnerability
20:40 On fear of saying the wrong thing, learning from feedback and polarization
25:00 Sensitivity, creativity and social media as an outlet
28:59 The creative process
34:20 Where does creativity come from?
36:00 Quitting corporate
37:00 Sources of inspiration
39:00 Fear of death, past and future self.
44:00 On stage fright
Join the Leadership and Yoga Fam email list to stay up to date on giveaways and L&S news. Plus, get immediate access to the free week-long 6am Club training:
Join the fam.
Find Victoria on Instagram:
@thedailyvictorian
Find Victoria on TikTok:
@thedailyvictorian
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/shawnakru/message
That’s right, today, Friday, September 8th, is my birthday, and I am bringing you an extra special episode: 26 lessons from 26 years.
I present these lessons to you in exactly the order that they came to mind, and spoiler alert, I think they get better as the episode goes.
This list is completely organic, otherwise I would have overthought this episode and decided to not do a birthday episode after all because how do you really think of the most important things you’ve learned on earth?
Well, these are some of mine, inspired by the gift tradition that my Grandpa Bill started so many years ago. I give them back to you today in the form of food for thought and hopefully a significant dose of motivation, too.
Without further ado, 26 lessons from 26 years of life:
- When the “thinking” isn’t working, try taking a step back to let your mind get to a centered place.
- Life is a series of solving problems. Focus on a grande one or get hung up on the little ones.
- Progress equals happiness.
- There’s magic in the mundane, and longevity in laughter.
- Celebrate your wins.
- It’s a musical thing: There are highs and lows, and darkness before manifestation. The point is the melody.
- Intelligence > intellect.
- Don’t assume that people with more experience are better leaders. And don’t assume that people in leadership roles are good leaders.
- Don’t take advice from people who aren’t where you want to be.
- Sacar las piedritas and do your non-negotiables.
- Move slow.
- Give value first, in any way you can, before asking for anything.
- The only way you can lose is quitting.
- Don’t overthink it. Overthinking and expectations are the enemy of joy.
- We need to be reminded more than we need to be taught.
- Draw a smaller and smaller circle of what you are credible on.
- No such thing as too long, only too boring. Higher standard not attention span
- Most things worth doing aren’t easy.
- Invest in yourself.
- The energy of a good idea can be felt like the buzz of electricity in the air before a lightning storm.
- Beauty in simplicity.
- Stop wasting your precious energy and accept your imperfections.
- Listen to your whispers.
- You know the answer, but you’re resisting it.
- Make a sport out of getting over what gives you cringe.
- Energy matters most.
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
This week I have an episode that is ENTIRELY different. Sometimes what we need, is not more information, but rather to take a step back and slow down.
There’s something powerful about stillness, silence and listening to the melody of it all rather than stuffing your brain with more words.
Sometimes what you learn is even more powerful than hours of letting your brain run on loops trying to problem solve.
This is one of my favorite jungle moments. I recorded this audio one morning in Villeta, Colombia while enjoying a coffee meditation. It's one of my peak memories and I'm happy to share it with you.
From the Amazon in Ecuador to Puerto Rico, Costa Rica, Colombia… I’ve given up so much to spend time in the jungle and I will continue to do so.
My sense come alive. My ability to be present is sharpened. I wake up in the morning beyond excited just to sit with a cup of coffee and listen, and watch.
If you enjoy this jungle sound therapy, and a quick intermission from our regular content, send me a 🌿 emoji on instagram.
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
Today my guest is Greta Hill. Greta has been studying yoga, meditation, and the healing arts for more than 25 years, and she has been teaching internationally since 1999. She facilitates Yoga Teacher Trainings, retreats, and online yoga lifestyle courses. She has also served as a consultant for a variety of wellness magazines, including the Yoga Journal.
If you’re tuning in today, you’ll hear insight on teaching yoga, including tips for focusing on students and getting out of your own way, taking feedback and developing your artistic expression of facilitating a yoga class. Plus hear about how Greta chose her teachers, and how she structures her own self-practice.
7:30 Graduating YTT, starting to teach.
8:00 25 classes a week.
11:00 Teaching philosophy.
13:00 Tips for focusing on your students, instead of yourself.
14:30 How to truly see students.
16:30 How to make a class more conversational.
19:00 On the use of music in a yoga class.
21:00 A takeaway Greta would like to have heard 2 years into her teaching career.
23:30 How to choose your teachers.
25:00 On self-practice as a teacher.
29:00 What motivates students.
31:30 What feedback to take.
36:30 The art and audience of yoga.
39:15 What Greta enjoys in a class.
43:00 What makes an exceptional leader.
45:00 Billboard message.
Find Greta on Instagram:
@greta_hill
Greta’s website:
http://gretahill.com/
Michelle Cassandra Johnson, a teacher Greta mentions.
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
This is an episode on survival, hitting rock bottom and exponential growth that will leave you motivated and rooting for Simón the whole time. It’s a story of doing whatever it takes, and finding inspiration instead of letting sadness take over, even in the face of injustice and having everything you’ve ever known taken from you.
If you’re tuning in today, you will laugh, smile, cry, and leave ready to do the work.
This is a very special interview because every time I ask who you want to hear from on the podcast, the number one answer is: Simón! Simón is my husband, and one of the people that has inspired me and motivated me more than anyone else. His outlook on life, and the way he exemplifies self-leadership is on a whole other level.
This episode is for you if you’re looking to take the first step on a project that feels “impossible” or appears to have no end in sight. If you feel stuck, this episode is also for you. Learn about the advantage of being at rock bottom. Plus, Simón shares the lessons we can learn from someone who had to flee a country with barely $10 in his pocket and how that has enabled him to take on big projects, find success and a positive outlook.
This interview is also a first-hand account of the crisis in Venezuela. If you don’t know what’s going on in Venezuela, please take the time to listen today.
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
Join me on my upcoming retreat in Rio Chirripo:
Info packet
5:00 We are under a dictatorship.
20:00 Life is like a train, and it’s full of passengers.
24:00 What it means to feel poor.
30:00 On non-attachment: Know what’s out of your control, you’ll live a better life.
32:30 On contentment: My favorite yogis are not yogis in the sense of practicing physical asana. 34:00 Stolen wages, and all the jobs you can think of.
42:00 How to maintain an unattached attitude, and stick with your dreams.
47:00 Can’t afford to fail.
49:00 Advice for someone who is not able to take the first step.
50:00 The moment Simón hit rock bottom.
54:30 The beauty of hitting rock bottom.
56:00 A unique lesson in manifestation.
59:00 It’s not just dreaming about it, it’s also doing the work.
1:04:30 Simón didn’t understand the concept of overwhelmed, it wasn’t in his vocabulary.
1:07:30 The first breath of “I made it.” And getting out of survival mode.
1:15:00 Zero understanding of mindfulness.
1:18:00 Billboard message: Let people always remember your smile.
This is how to put in some serious hard work on something that’s outcome is unknown. If you feel like you are lacking the spark to dedicate yourself fully to a project, this episode is for you.
I share what I’ve learned about the relationship between working hard in the physical realm, whether that’s on the yoga mat or performing manual labor on the farm, and applying that same work ethic to creative, How to Enjoy Working Hard - 7 Ways endeavors.
What is the relationship between manifestation and working hard? Do the principles of yoga, including contentment and non-attachment clash with the concept of putting in hard work?
Today I share 7 ways that you can find enjoyment, and fulfillment in the process of doing hard work. This episode covers everything from how to be more disciplined, to how to trust yourself and fall in love with even the “it’s not working yet” stage.
Plus, I share the story of spilt milk that changed my car forever…
Time stamps:
3:30 My time doing manual labor on a farm.
6:00 Why it’s easier to work hard in the physical realm.
8:15 What in the world is dragonfly transformation?
13:00 Work harder at sitting down to do the work.
15:30 Organize your essential stuff.
18:00 An embarrassing thing I left hanging over my head for months.
20:00 My revolutionary to-do list system.
22:45 Sacrifice and say no. Release conditioned patterns.
25:30 How to trust yourself.
28:30 Embrace starting small. Fall in love with the “it’s not working yet” part.
31:30 Avoid counting on any strategy that avoids effort and promises a quick fix.
33:00 Focus!
37:00 Spilt milk, literally…
44:30 SURPRISES. And the weekly emoji.
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
Email me:
shawnakru@gmail.com
Today my guest is Marla Tortorice, also known as Marla’s Yoga on instagram. Marla is a yoga instructor who practices both Ashtanga and Vinyasa, and a yoga content creator.
As Marla started Ashtanga a little over a year ago, this is a great episode for you if you want to hear what Ashtanga is and why you might enjoy it from the POV of someone who has encountered great contentment and progress in her newfound practice.
If you are tuning in today, you will also hear about how we often fall into the predicament of being dissatisfied with the present moment because we are chasing some future version of ourselves, our lives or even our practice. Marla shares tips on how we can work towards a goal while also accepting where we are currently at. In other words, if accomplishing the next big thing doesn't bring happiness, what does?
We also touch on how to develop a consistent practice and what that does for us as yoga teachers and students. And finally, we discuss not getting overwhelmed by what’s to come, or as Marla so accurately described it, how we can avoid getting paralyzed by the mountain that is to come.
Find Marla on instagram:
@marlasyoga
Marla’s website:
https://marlasyoga.com/
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
For more yoga in leadership, and better leadership and yoga. The dynamic duo of leadership and yoga gives us a new perspective of how to not only teach an outstanding yoga class, but how to be exceptional leaders in our daily lives.
Today my guest is Adam Husler. Adam is a yoga teacher based in London who has taught over 10,000 hours of yoga, in over 60 studios across over 20 countries. His background off the mat includes law school, the boxing ring, ultramarathons, the non-profit sector, and being a dad.
In addition to teaching classes, workshops, consulting, mentoring, leading retreats and trainings, and creating content for social media…He is also a host of the honestly unbalanced podcast with his wife, Holly.
If you are tuning in today, you will hear primarily about teaching yoga and Adam’s teaching philosophy. See the list below for a detailed breakdown of the topics we cover.
Time stamps:
8:30 Teaching contemporary, non-dogmatic yoga. Tradition is peer pressure.
11:30 How students feel during class, and the role of a teacher and a mentor.
15:15 Selecting a teacher.
17:45 The role of comedy in teaching and the purpose of yoga.
22:30 Yoga without distractions, or distracting music.
26:00 Letting go of comfort blankets while teaching and being comfortable with silence.
28:45 Is teaching yoga a creative endeavor?
31:30 Not pleasing everyone.
32:30 Consistency. Everything takes a year.
34:30 People will be more invested in you if you're your authentic self.
35:30 Avoiding irrelevant feedback.
39:00 Finding what you love to teach.
43:00 Acknowledging that you need to put in the work.
45:30 The billboard question: People care less than you think.
Find Adam on Instagram:
@adamhusler
Adam’s website:
http://adamhusler.com/
Holly Husler’s Instagram:
@iamhollyhusler
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
Today my guest is Laura Cabral, also known as Lau. Lau is a yoga instructor and holistic health coach based in Puerto Rico. She also runs wellness and yoga events, and is the host of the podcast, Dosis de Juguito. Lau’s mission is to help women become the healthiest, most authentic and glowing version of themselves.
If you are tuning in today, you will hear a bit of behind the scenes of Lau’s journey. We’ll start with yoga and wellness, and other topics we’ll touch on include: hosting yoga events, journaling, managing stress and pressure, tips for teaching, self-care and dealing with judgment.
Make sure to listen all the way to the end to hear Lau’s answer to the most important question— the billboard question.
Lau’s ritual song since she started teaching and hosting events:
Firestone
Lau’s website:
https://laucabral.com/
Follow Lau on instagram:
https://www.instagram.com/laucabral/
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
Today I’m here to tell you about teaching at an event that I quite literally dreamed about— as in I put it on my dream board the minute I saw it last year, and was shocked and thrilled to be invited to teach at this year.
Tune in to hear about how I was able to teach this giant class, how I prepared, and how I was feeling. I share some "oh shit" moments and "oh yes" moments, and my major takeaway.
Plus, I share 6 things you can do to set yourself up for doing something similar or reaching a big goal.
Time stamps:
10:20 But what will I teach?
18:50 The mic was the villain.
20:30 Enjoy the process, and the melody of the moment, not the end result.
26:00 6 things you can do to reach a big goal.
26:30 Number 1 - Know what value you have to add. Discover your strengths and invest in developing yourself.
29:30 Number 2 - Know your “why.”
30:45 Number 3 - Know your community.
32:30 Number 4 - Learn to ASK.
33:15 Number 5 - Do whatever it takes, but relax about it.
34:30 Number 6 - Visualize it. First, be able to see yourself doing that “thing” that you might assume is not for you.
Listen all the way to the end to find out this week’s emoji to collect your virtual high-five.
Yerbana Yoga in the Park
“Amarillo” on the Colores experience by J Balvin
Priming exercise with Tony Robbins that I mentioned.
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
Today my guest is Paloma Marin. Paloma, also known as @palo.yoga on instagram, is a yoga instructor and a content creator with over a million followers on Instagram, TikTok and Youtube. Paloma has an online yoga studio called Prayana, and is a host of the podcast “Lo Que Te Mueve.” By training she is also a chemical engineer even though right now she focuses all of her energy on sharing yoga.
If you are tuning in today, you will get a bit of a behind the scenes look at Paloma’s journey, starting with finding yoga and moving to becoming a yoga entrepreneur. Other topics you’ll hear about include: dealing with instability as a yoga entrepreneur, leadership in the world of influencing, tapping into creativity, mental health tools, the yoga lifestyle, and the most important “investment” that we can make in ourselves as teachers.
Timestamps:
13:00 Starting to teach yoga.
16:00 How Paloma got to where she is today, quitting her job and turning to a new purpose.
23:00 Dealing with instability as an entrepreneur.
26:30 Getting in touch with creativity.
30:00 Mental health: 3 tools Paloma uses personally.
35:30 On burnout, experiencing the yoga lifestyle, and finding benefits through your practice as an individual.
38:30 Investing in yourself as a teacher and a leader.
40:00 On authenticity.
43:00 What makes an exceptional leader?
44:30 A moment of pure joy, and the billboard question.
Find Paloma on instagram:
@palo.yoga
Paloma’s online studio:
https://www.prayanayogastudio.com/
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
Today my guest is Fernanda Santos. Fernanda is a yoga teacher and a coworker of mine— we teach at the same studio. This is a special episode as it’s not every day that I have a teacher on the podcast that shares a physical practice space with me.
If you are tuning in today, you will hear about how Fernanda found yoga, and her journey building a community in a new country after moving to the US from Brazil. This episode is full of real, authentic stories about teaching yoga and practicing yoga in general. We touch on everything from when anxiety hits while teaching and dealing with judgment, to serving others, shadow work and how to share yoga.
Find Fernanda on Instagram: @iam.fernandasantos
Fernanda’s website:https://www.iamfernandasantos.com/
Message me on instagram: @shawnakru
My website: https://shawnakru.com/
Welcome to our first 1:1 chat in a while! Today I share with you what I wish I would have known when I first started investing in myself and everything that's waiting for you inside my next retreat.
I cover the value of travel, why you are your most important asset to invest in, and how to invest in yourself. It’s often easier to go into debt for college than it is to trust yourself to make investments in yourself. Why?
To finish off the episode, I get into why I am passionate about hosting retreats and give you an overview with all the details of what to expect on my upcoming retreat in Río Chirripó.
Plus, I share why I started a podcast in the first place, and my moment of PURE JOY that still lives on in my morning routine today.
See more details about my Río Chirripó retreat:
https://shawnakru.com/retreats/
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
Today my guest is Annysa Baker, also known as Ness and perhaps better known as Inversioness on Instagram.
Ness is a yoga instructor, content creator, improvised movement enthusiast and an incredible inversion practitioner. Today you have the opportunity to listen in on our virtual coffee chat— yes, we both had coffee in-hand— as I ask Ness about everything from how to start practicing yoga to thrift shopping, to facing the fear of teaching and serving others.
We discuss her sources of inspiration, reason for practicing and practice schedule. We also talk about what changed in her life after starting yoga and how others can begin their own journey. Plus, she shares a moment of pure joy she had last week, and her billboard message for the world, which was inspired by words of wisdom from her Nanny.
Whether you hope to get on your mat and start practicing yoga, or you dream about teaching and leading a retreat, you won't want to miss this fun conversation.
Find Ness on Instagram: @_inversioness
Find Ness on YouTube: https://www.youtube.com/@inversioness
Ness’ website: https://yoginessbaker.wixsite.com/inversioness
Message me on instagram: @shawnakru
My website: https://shawnakru.com/
Today my guest is Julia Izquierdo. Julia is a yoga teacher, holistic health coach and content creator based in Miami.
If you are tuning in today, you will hear a bit of behind the scenes of Julia’s journey. If you are curious about how you can stop underestimating yourself, listen to what Julia has to share on imposter syndrome, going all-in, and why judgment has no real power over us. Plus, we talk about the journey to becoming a wellness professional and teaching yoga in general.
Julia’s website:
https://juliaizhealth.com/
Find Julia on Instagram:
https://instagram.com/juliaizyoga?igshid=MzRlODBiNWFlZA==
Find Julia on TikTok:
https://www.tiktok.com/@juliaizhealth?_t=8dOhwkbIyPm&_r=1
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
Today my guest is Zoë Jane Mitchell. Zoë is a certified yoga teacher and lover of all things health and wellness. She has lived and worked internationally and is currently based in Miami.
If you are tuning in today, you will hear about both practicing and teaching yoga, building confidence, staying dedicated and consistent, and tips for showing up for yourself and for others.
Plus, Zoë shares a behind the scenes look into her own journey with yoga, and her billboard messages she’d like to share with the world.
Find Zoe on Instagram:
https://www.instagram.com/zoejanemitchell/
Find Zoe on TikTok:
https://www.tiktok.com/@zoejmitchell?is_from_webapp=1&sender_device=pc
Zoe's website:
https://www.zoejanemitchell.com/
This week my guest is Troy Lucero. Troy has dedicated the last 35 years to the practice and study of yoga, having studied closely with Tim Miller and Richard Freeman. The amount of value I have gained from practicing with Troy, and things I have learned from him over the last year, is an extraordinarily long list compared to the relatively short amount of time I’ve known him.
Tune in to hear about everything from the practice of yoga to the teaching of yoga. We touch on developing the ability to read students and create true connections, along with how to be completely adaptable and brave enough to step away from tradition in a way that is beneficial for the individual.
This episode is named after the running list of ideas and teachings I add to after every practice called “Tips from Troy.” I hope you enjoy learning from Troy’s experience teaching. You may find that you are inspired to gain experience of your own, and lessen the grip that fear of failure often has on us. Whether you are a yoga practitioner or teacher as well, there is a lot we can learn from his unique approach to yoga.
Troy's website:
https://acmeyogaproject.com/
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
Today I talk about how luck, good times and momentum come in bursts, where those bursts come from, and five ways we can have more of those bursts. I also share how we can take advantage of them while we have them to level up.
Plus I’ll tell you about finding a scorpion in my suitcase last week and the time I threw cereal at the wall— and what that has to do with “luck.”
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
Today I give you a behind the scenes overview of hosting my first international retreat. The retreat sold out about 2 months prior to the start date, and I just wrapped up teaching last Monday.
I’m here to share everything from the moment the seed of an idea was planted, to the crazy roller coaster emotions, massive realizations and synchronicities. This episode is for you if you ever wonder when you will be “ready.” Whether that’s ready to go on a retreat… or host one.
Tune in to hear about the shocking surprise that I could never have planned.
And as a bonus, you’ll hear monkeys howling and birds chirping in the background— this episode was recorded outside in the jungle of Costa Rica.
Message me on instagram:
@shawnakru
My website:
https://shawnakru.com/
You asked, I answered.
The worst thing I’ve ever had to sell, my first love in yoga, speaking Spanish, how I met my husband, why starting a podcast is easy, people farting during class, and facilitating transformation. This is a wild episode straight from my heart to your ears.
Follow me on instagram to participate in future Q&A sessions.
Link to the “My Story” episode I mentioned:
https://podcasters.spotify.com/pod/show/shawnakru/episodes/Break-Free--Change-Your-Life---MY-STORY-e1ucqlc/a-a8sm148
Find me on instagram:
@shawnakru
My website:
https://shawnakru.com/
Today my guest is Lauren Alivia. Lauren has been an inspiration to me since I saw her exceptional inversion practice from across the room when our paths crossed by chance in Puerto Rico last year. In this episode she shares some key building blocks for making breakthroughs in our physical practice and how they give us an opening to experience shifts in the mental realm.
Lauren encourages us to take a chance on ourselves and see what we are truly capable of. She gives us insight on how to deal with failure, mental blocks, and feeling a lack of self-trust.
We touch on everything from trusting the process, discipline, sticking with it even if the “it” for you isn’t handstands, imposter syndrome, teaching yoga and leadership in general.
Find Lauren on Instagram:
@laurenaliviaplays
Lauren's website:
https://www.laurenaliviamovement.com/
Find me on instagram:
@shawnakru
My website:
https://shawnakru.com/
Today my guest is Kayla Nielsen. She is an iconic yoga instructor and teacher trainer, a podcast host, a writer, and owner of Still Salty Escape hotel and retreat center in Nicaragua.
Kayla has been a catalyst for my practice and career, and her influence has inspired me and hundreds of thousands of others for years. Tune in to find out how she shares with authenticity beyond the highlights in a way that adds immense value.
In this episode you will hear her words of wisdom on being of service to students, storytelling, distinguishing between opinion-based feedback and constructive feedback, and what it means to have true strength and flexibility in the face of situations that you cannot prepare for. Plus, get insight on The Craft of Teaching Modern Yoga, Kayla's new 100 hour continuing education course.
Kayla's instagram:
@kaylalanielsen
Kayla's website:
https://kaylalanielsen.com/
The video I referenced at the start of the episode:
https://www.instagram.com/tv/B9CvLhGnAGU/?igshid=YmMyMTA2M2Y=
Find me on instagram:
@shawnakru
My website:
https://shawnakru.com/
“When you free yourself to show up authentically, you free those around you to do the same.”
Today my guest is Morgan Zion, yoga teacher and trainer, and artist. Tune in to hear about how you can develop your X Factor, and the confidence to deliver it in a way that lands with people— on and off the mat.
Plus Morgan shares a behind the scenes overview of how her iconic hip hop infused yoga classes developed and the motivation to keep yourself committed to showing up: fully, freely and uniquely. This interview will leave you pumped up, inspired and with a fresh outlook on teaching yoga as a form of art itself.
Morgan's instagram:
@morgan_smile
Morgan's website:
https://www.morganzionyoga.com/
Mural's painted by Morgan, as mentioned during the episode:
https://www.instagram.com/reel/CoQMlXaualf/?utm_source=ig_web_copy_link
Find me on instagram:
@shawnakru
My website:
https://shawnakru.com/
Today's episode is on the pressure to be a vision of health and wellness. We all feel this pressure, but I felt it even more after becoming a yoga instructor. Even if you just started yoga, have you felt the pressure to feel a "post yoga glow?"
Today I share how to find acceptance, and what acceptance can do for you. I also share a moment of tears of joy I experienced this week and a post about acne that prompted dozens of unfollows overnight.
What do we do with our battle scars? How do we experience more beauty?
My website:
https://shawnakru.com/
Find me on instagram:
https://www.instagram.com/shawnakru/
On this episode I share with you what I did today, one year after quitting my 9-5 job, and my greatest strength and personal weakness throughout the process. Also included is a timeline of what I did in the year before I quit, and what lead me to find the intersection between leadership and yoga— the principle themes of my work.
Tune in to find out what "freezes" us and stops us from taking action and how we can take steps towards overcoming the lies our mind tells us. You'll leave with an idea on how to get the creativity and momentum flowing, and a challenge to get out of your comfort zone.
Even if that business idea, or big project you've had on your mind feels like a far away reality... it's not as far as you think.
My website:
https://shawnakru.com/
Find me on instagram:
https://www.instagram.com/shawnakru/
On today’s episode of Leadership and Yoga, I interviewed Ana Julia, also known as @anajuliayoga on instagram. Not only is Ana a yoga instructor, she is a content creator, a yoga entrepreneur and a world traveler.
Tune in to learn how leading with light and truth fosters self-trust and the ability to be authentic. And how in turn, self-trust and authenticity allow you to build a brand based on yourself that is highly impactful and successful.
Ana shares everything from essential advice to show up authentically and take action, to what she does behind the scenes for her own self-care and self-practice. If you are a yoga instructor, or even just starting your yoga practice, you won’t want to miss this inspiring episode.
Find Ana on Instagram:
https://www.instagram.com/anajuliayoga/
Join the Ana Julia Yoga App:
https://anajuliayogaapp.com/gym/Ana-Julia-Yoga/
My website:
https://shawnakru.com/
Find me on instagram:
https://www.instagram.com/shawnakru/
My guest today is David Kyle. He is an international yoga instructor and yoga teacher trainer, studio owner, and an incredible source of knowledge in terms of Rocket and Ashtanga yoga, and of course teaching in general.
On this episode he shares insight on how we can turn teaching a yoga class into an experience that is truly moving. Beyond the theoretical elements of style, words, sequence and energy, he gives numerous concrete ideas that you can put into practice to grow as a yoga teacher.
Tune in for tips on creativity, speaking and finding your authentic voice, being brave enough to go first, and building an environment that is inspiring even when teaching advanced postures that could be perceived as intimidating by some students.
Plus, I share my feedback on Rocket training and a moving journal entry from immediately after the 3 hour "BBQ" class regarding David's teaching style. David also gives us an overview of the philosophy and physical practice of Rocket yoga.
Find David Kyle on instagram:
https://www.instagram.com/davidckyle/
Rocket website:
https://rocketvinyasa.com/
My website:
https://shawnakru.com/
Find me on instagram:
https://www.instagram.com/shawnakru/
Let's talk self-leadership: what it is, and how to do it more effectively.
Why? So that you can take new directions, quit old habits and do what you actually want to do in your human experience. It's time.
On this episode I reveal what self-leadership looks like for me in terms of both body and my business... Everything from my gym, yoga and meditation routine, to what I actually do for a living. Plus, I share insights on my creative process.
My website:
https://shawnakru.com/
Find me on instagram:
https://www.instagram.com/shawnakru/
You don’t have to be a writer to have influence with your words.
Today I talked to Katie Williams, a yoga writer and yoga teacher, about the power that language has to shape your interactions in the world. From engaging in “positive gossip” to practicing empathy, we touch on a few strategies that will help you untangle yourself from judgement and make genuine connections.
Find Katie Williams on instagram:
https://www.instagram.com/katiewilliamsyoga/
My website:
https://shawnakru.com/
I share motivational videos on instagram:
https://www.instagram.com/shawnakru/
Photo credits to Spencer Millsap.
Today’s episode has been requested by multiple listeners and became a theme that showed up repeatedly over the last week in different areas of my life so here we are: Ego!
Spoiler alert… Your ego is lying to you and hiding an important key to happiness and abundance from you. What can you do today to get face to face with your ego, and defy it? Plus I share a personal story on how my ego has hurt me.
My website:
https://shawnakru.com/
I share motivational videos on instagram:
https://www.instagram.com/shawnakru/
Today is about pain and suffering, specifically our experience of it and what we should do with it. Should we wish to be free from suffering? Is that even possible? Or, can we recognize the place it has within our lives and learn from the cycle it creates... Not after the fact, but rather during the experience. Credits to Tim Keller for the piece on pain and suffering that I mention in this episode. My website:https://shawnakru.com/I share motivational videos on instagram:https://www.instagram.com/shawnakru/
Welcome into class, maybe you thought you were getting another training and informational podcast but this is a bonus episode, a little gift for you. Sometimes we get stuffed with so much information that what we need is to shut it all off. To step into a different state of mind. That’s what I’m going to offer you. No further introduction.
The guided centering exercise and meditation that I will be sharing with you today is my absolute favorite combination of things to take me not only to a more relaxed state, but to access self-love and self-healing. We are going to do this by getting out of the logical problem solving mind, and instead leaning into the creative wisdom of the heart.
What to expect:
- A yoga nidra technique, centering exercise
- Calming breathwork to move you towards a parasympathetic state
- Short guided heart chakra meditation
My website:
https://shawnakru.com/
I share motivational videos on instagram:
https://www.instagram.com/shawnakru/
Today before we talk anymore about leadership in the general sense of the term, we are going to talk about the way we breathe.
Breathwork is the yoga you can do from your office chair, it’s one of the most impactful and efficient exercises you can bring into the workplace. (Ahem, yoga teachers, and business professionals listening.)
It’s also something I practice before I’m going to teach or speak in front of a lot of people if I’m feeling a little out of synch or anxious. I’ll tell you the whole story. I’m excited to finally share the details of these tools with you so that you can put them into practice too. At the end I will share a guided beginner friendly breathwork and grounding exercise with you. I’m also going to share my personal stories as I started dipping my toes into breathwork.
My website:
https://shawnakru.com/
I share motivational videos on instagram:
https://www.instagram.com/shawnakru/
Today I’m sharing a quick podcast with you that's packed with all the goods: 3 steps to redefine yourself as a leader or just in how you lead yourself. Leadership is a skill of influence and the first person we must influence is ourselves... our decisions, our patterns, our actions, and our baseline state.
At the end, I tell you one of my favorite stories: a shocking moment when it dawned on me that I had, in fact, redefined myself.
The episode I mention regarding the "Seer:" Episode 8, "Are You Leading With SELF-LOVE?"
My website:
https://shawnakru.com/
I share motivational videos on instagram:
https://www.instagram.com/shawnakru/
Alright, this is a unique one. Today I'm sharing my whole story with you, the "good," the "bad," the ugly and the beautiful.
This fireside chat about my life is intended to benefit two groups of people: those of you curious about the impact yoga can have on your life, and those of you who are teaching yoga or are interested in teaching someday.
In this episode you'll find part vulnerable share, part funny stories, and part insight to help you condense the amount of time it takes you to get from point A to point B. A being where you’re at and B being massive steps in the direction you want to go.
My website:
https://shawnakru.com/
I share motivational videos on instagram:
https://www.instagram.com/shawnakru/
In this interview with Annie Moves you'll find all the tips and mindset shifts to get you inspired to step into your power and start leading magnetically... on and off the mat.
Annie is passionate about the power of living in alignment and as the highest version of herself, and above all, leading and living through love. She shares words of wisdom, advice and synchronicities that will leave you motivated.
In this episode Annie tells us the key for her natural and confident teaching style. Tune in to hear about how she channels while teaching instead of prepping or planning! Also, learn what she does behind the scenes to stay present and grounded through her personal practice, and how you can apply these principles to your own life whether you are a yoga teacher, student or just tuning into Annie's work.
Best known as Annie Moves on instagram, Anabella Landa is a sensational yoga teacher, energy sprinkler, world traveler and Alo Moves' newest instructor.
Find Annie on Instagram:
@annie.moves
Annie's website:
https://anniemovesyoga.com/
Find me on instagram:
@shawnakru
My website:
https://shawnakru.com/
What does it mean to teach the best class that has ever been taught? How can we become extremely effective and authentic facilitators? How can we overcome the cloud of anxiety while teaching to truly see our students and serve them on a new level?
This week, I had the pleasure of interviewing my teacher, Manuel Oria. He made me rethink everything I thought I knew about teaching yoga... see for yourself!
Manuel's Website: https://www.manueloria.com/
Find him on instagram: https://www.instagram.com/manuel0ria/
My website: https://shawnakru.com/
I share motivational videos on instagram: https://www.instagram.com/shawnakru/
How can you love yourself even when it feels impossible? What is self-love? Why does it determine the impact you have on others?
Take the initial step towards loving yourself more with me today. Tips, personal stories, and a guided mirror, self-talk experience are here for you!
My website:
https://shawnakru.com/
I share motivational videos on instagram:
https://www.instagram.com/shawnakru/
See you on the mat:
https://www.youtube.com/channel/UCOQLNg_vLsdPpAsx9BBGYTA
Today I interviewed one of the most magnetic people I know, Clara Tome. Coming to you live, all the way from Spain, tune in to hear her philosophy and favorite tools for taking action.
If your actions inspire others to do more, become more, and learn more, you are a leader.
Book Clara mentions: Breaking the Habit of Being Yourself by Joe Dispenza.
My website:
https://shawnakru.com/
I share motivational videos on instagram:
https://www.instagram.com/shawnakru/
See you on the mat:
https://www.youtube.com/channel/UCOQLNg_vLsdPpAsx9BBGYTA
I won't waste your time with an introduction for this one. If you catch yourself saying "I don't have time," find out why, and what you can do about it!
My website:
https://shawnakru.com/
I share motivational videos on instagram:
https://www.instagram.com/shawnakru/
See you on the mat:
https://www.youtube.com/channel/UCOQLNg_vLsdPpAsx9BBGYTA
Do you get stage fright? Is it keeping you trapped in fear and inaction? Here's what to do about it.
Don’t mistake your comfort zone for alignment. Know that you are not held captive by imposter syndrome. You have gifts to share and the stakes are high!
Plus, don't miss when I tell you my top two embarrassing stories. Tune in for the swimming pool and potato stories if for nothing else...
The potato (most important link):
https://drive.google.com/file/d/1cjKiHD3YIXRlIP_qRyD2sCsQJZOEWc0Z/view?usp=share_link
My website:
https://shawnakru.com/
I share motivational videos on instagram:
https://www.instagram.com/shawnakru/
See you on the mat:
https://www.youtube.com/channel/UCOQLNg_vLsdPpAsx9BBGYTA
Today we are going to build your miracle morning ritual and set you up with tools to actually implement it. Plus find out my quick tip regarding how to avoid snoozing the day away.
If you have questions about how to actually enjoy your mornings and make them transformational, or just how to make time for yourself in the morning, start a new routine or even what should be part of that routine... you are in the right place. It’s one of the most common questions I’m asked regarding the yoga lifestyle and it really comes down to integrating self-leadership techniques, so I’m going to give you all the goods today.
My website:
https://shawnakru.com/
I share motivational videos on instagram:
https://www.instagram.com/shawnakru/
See you on the mat:
https://www.youtube.com/channel/UCOQLNg_vLsdPpAsx9BBGYTA
Do you find yourself looking for mentorship and to be lead, yet feeling uninspired everywhere you look? Or on the other hand, do you take advice from EVERYONE?
What even makes a “good leader?” And did you know that even when you think you are being lead… you’re still really leading yourself?
Discover the only two types of people you should be taking advice from, and one action to help you find leadership that is truly valuable to YOU.
My website:
https://shawnakru.com/
I share motivational videos on instagram:
https://www.instagram.com/shawnakru/
See you on the mat:
https://www.youtube.com/channel/UCOQLNg_vLsdPpAsx9BBGYTA
Discover how you can escape the scarcity trap that's holding so many leaders and yoga teachers back.
If abundance talk isn’t normally your thing, don’t get scared off. We are going to be discussing how you can see the impact of abundance vs scarcity mindset today, in everything you are doing. I’m here to bridge the gap for you if you feel skeptical of the importance of abundance mindset. If you generally feel pretty solid in your ability to have abundance mindset, try to look at your actions and beliefs as closely as you can today. Use this episode to go looking for trouble, and to grow.
See you on the other side!
My website:
https://shawnakru.com/
I share motivational content on instagram:
https://www.instagram.com/shawnakru/
Welcome to the first ever Leadership and Yoga podcast! I'm glad you're here. Kick on back and get ready to roll up your sleeves and start merging leadership and yoga, so we can have more yoga in leadership and better leadership in yoga. Grab your pen and something to write on, you’ll be workshopping some beliefs and new ideas. I have 5 questions for you to reflect on to reveal your authentic voice and uplevel your leadership.
In this episode we will throw out “expectations” of leadership and craft a new understanding based on your experiences, strengths and desires to serve... complete with action steps and guidance for putting what you create into practice.
Leaders of all kinds welcome, AND you do not need to have anyone "following" you to be a leader. The first person you need to lead is yourself. The quality of your life depends on it.
My website:
https://shawnakru.com/
Connect with me on instagram:
https://www.instagram.com/shawnakru/