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Episode 75: Gretchen Rubin — How the Four Tendencies Show Up in Yoga Class

We’ve all been there — in that yoga class where the person next to us is not doing any of the poses the teacher calls out, or in teacher training when someone asks question after question after question after…you get the picture. Do these people drive you crazy? Or, if you’re teaching, do you wonder how you can make that rebellious person follow your lead or satisfy the questioner’s endless questions?

This week, my guest is New York Times bestselling author, Gretchen Rubin. Her new book, The Four Tendencies, offers a framework for understanding how different personalities respond to both inner and outer expectations. I thought it would be fun to take Gretchen’s framework into the yoga room to see how it plays out. We talk about The Rebel — that person in class who is not doing any of the poses the teacher calls out. The Obliger — the person who needs outer accountability to help them stick to their inner expectations. The Questioner (my tendency) who asks question after question after…you get the idea. And The Upholder who can tend toward being rigid. As Gretchen says, “Understanding fosters tolerance” and her framework offers ideas for understanding — and managing — our own tendencies as well as those around us.

Give it a listen and let me know which type you think you are! Use the hashtag #yogalandstories on Instagram.


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RECOMMENDED & RELATED LINKS
The Quiz: The Four Tendencies Quiz
The Book: The Four Tendencies, The Indispensable Personality Profiles That Reveal How to Make Your Life Better (and Other People’s Lives Better, Too)
Gretchen’s Podcast: Happier Podcast

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The Yoga Hustle: An Insider’s Guide to Survival

The Yoga Hustle (n.): A phase at the beginning of one’s teaching career or upon arrival in a new city; a period in which a yoga teacher takes on every possible class that his/her schedule will accommodate.

Thanks to Instagram, we have a clear image of the ‘leisurely yogi lifestyle’ that becoming a successful yoga teacher can yield. Never mind that the scantily clad beach asana photos in no way reflect the reality of daily life. Nevertheless, social media is actively shaping our collective vision of what being a yoga teacher looks like and giving us a false sense of the work involved.

Don’t fall for it, and certainly don’t quit your well-paying job and jump into teaching yoga with the hopes that it will lead you to life on the beach, free of responsibilities. If you are going to quit your job to become a yoga teacher, do so because you love to teach and want to share the practice, period. Because, you will most certainly go through a period of The Yoga Hustle and it looks something like this:

— Wake up at 6:30am to sit on your meditation cushion for a handful of minutes and get in a brief home practice before you rush out the door to teach the first of several classes that day.

— Between classes, zigzag across town to coffee-shop-nearest-next-class and buy an almond milk latte in hopes that it will help you drop into writing some social media posts. But with only 30 minutes until the next class, you get sucked into perusing not posting on Facebook/Instagram/Twitter, which only feeds your anxiety.

— Get home between 9:00 and 10:00pm with just enough energy to dig something out of the fridge and shower before you fall into bed comatose.

Why Do It?

Let me be clear: The Hustle is a very real phenomenon. It’s also a necessary part of becoming a full-time yoga teacher. This period demands your time, your energy, and your focus in order to sharpen your teaching blade and make your mark in the face of talented and plentiful competition. It is a right of passage that centralizes around one theme: Do Your Work.

If you make the – ahem – “economically sound” decision to become a full time yoga teacher, The Hustle is your chance to get your name out there and build a following. Making a living teaching yoga is a numbers game, and the one true key to success is a strong and consistent student base. Teaching as much as possible not only gives you exposure, it also provides an opportunity to try on different studios and different times of day to get a better sense of when and where feels like a good fit. In other words, it gives you a chance to find your people.

In order to survive, however, it is important to remain grounded in the purpose this period serves, to get clarity around your expectations and boundaries, and to become unrelenting in your commitment to self-care. Like we do with the mind through our yoga practice, we must learn to yoke The Hustle, for if left unrestrained, it can quickly become an all-consuming force that sends us headfirst into burnout.

The Burnout Phase

Burnout isn’t just an adjective. It is a real condition with real psycho-emotional and physiological effects. Those of us prone to “I can do everything” thinking (read: “Sure, I can teach more!”) are most susceptible, and we often don’t see it coming. For those of us in The Hustle, it often happens because we prioritize teaching and let self-care become a matter of “if there is extra time.” (There never is.) We wake up one day, haggard and foggy brained and coffee-dependent, and realize that we haven’t actually done our own practice in weeks – or even months. We start to teach go-to sequences because we don’t have the time or mental capacity to think about content, which quickly becomes boring. And then we start to resent our work.

If we let The Hustle take over our lives, burnout becomes inevitable. Just as simply, however, we can pull on the reigns and steer The Hustle to make it a manageable and even enjoyable experience.

Keys to Surviving

1. Make a road map. If you enter The Hustle without a clear goal (read: exit strategy), you have no hope of escape; rather, you will run from studio to studio endlessly and grow weary in the process. Get clear on what you want to be doing one month, six months, one year from now, and make a plan of action to start you moving in that direction. Figure out how much on average you need to make per week to live comfortably. (Yes, yoga teacher, you need to behave like the sole proprietor you are and have a real notion of the financials of your small business.) Using that number as a baseline, write out your ideal schedule. Which of your current classes do you love? Which yield consistent turnout (i.e. revenue)? Which classes do you find draining? Figure out how far you are from both your target number and your ideal schedule. Over time, start to make shifts in this direction. Be sure to block out dedicated admin time in your week and don’t waiver when the tempting subbing opportunity shows up.

2. Be authentic in your teaching. Trying to do what others do the way they do it is draining and unsustainable in the long run. Get clear on your purpose and let that be what guides your teaching, in terms of content as well as context. In his trainings, Jason always asks students, “If you could teach one thing, what would this be?” The answer to this question is rarely “Handstand.” How do you want students to feel when they walk away from your classes? What take-away do you most want to share about the practice? The more you can stay connected to this, the more meaningful your teaching will feel. And don’t get distracted by the paths that your peers are taking; you are you and you have your own gifts to share.

3. Consistency will save your sanity. Another Jason-ism: Don’t be afraid to teach the same sequence all week – or all month! Teaching the same sequence saves you some brain space and it gives you the chance to refine the sequence over time. It also allows the students the opportunity to drill, to repeat, to learn. How novel.

4. Make time for self care. Time can’t be found. But you can choose to prioritize your health and well-being to avoid burnout. Create and commit to some easy non-negotiables that will help nourish and replenish you. Hike on Saturdays. Schedule a massage (and keep the appointment). Have a bedtime and stick to it. Do the things that feed your body, mind and soul — things that you enjoy doing – so that you have an easier time setting boundaries and saying no to things that aren’t serving you.

5. Be a student. Stay inspired. You are a yoga teacher now. Make your practice part of your job. Many of us become yoga teachers because we love to practice yoga – but like Jason always says, just because you like to eat food doesn’t mean you should open a restaurant. In other words, practicing yoga and teaching yoga are two very different experiences. It is this realization that sends most of us crashing into the burnout wall. Don’t let your practice fall by the wayside. You need to feed the fire that set you on this journey in the first place.

Mira Valeria is a San Francisco-based Yoga instructor and the founder of Santa Fe Thrive, an indoor cycling and yoga studio in Santa Fe, NM. She is a writer, translator and wanderlust polyglot. She is available for private lessons, workshops, teacher trainings and interpreting gigs around the globe.

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How to Teach Yoga Transitions

First, a shameless plug: Registration for my 2018 Teaching Trainings is live! If you want to move your practice and teaching forward, this training is the place to do it!

Transitions in yoga—and life—can be choppy, unstable, and erratic. Below, you’ll find five essential concepts that make all transitions in yoga more smooth and skillful. You’ll also find three transitions to incorporate into your practice and teaching in order to refine your mindfulness in the space between your postures.

Essential Concepts for All Transitions

1. Slow Down

Slowing the movement between postures will helps you tune into the subtleties involved. In particular, you’ll observe which muscles have to engage in order to maintain your balance as you make your transitions. I encourage you to take an extra 2 or 3 breaths in your transitions on occasion—especially in the more accessible transitions like in between standing postures.

2. Pick Transitions as Your Class Theme

Focusing on transitions may change the pace of your class, which might feel challenging for students who are accustomed to a faster pace. A skillful way to get students onboard is to make it the theme of your class on occasion. Let your students know that transitions will be your theme and you’d like them to pay particular attention to the space between postures.

3. Focus On the Transfer of Weight

The key to making a skillful transition is to focus on the movement of your weight. This will help you counterbalance your body where its necessary. Essentially, you want to limit the weight of your body from moving too quickly in any one direction. Bringing your attention to your core (specifically your pelvis and lower belly) is usually the most effective way to tune into your weight as it is transitioning.

4. Take Time to Stabilize and Land

One of the challenges with transitions is that they can undermine the quality of the posture that you’re moving into. I always tell my students that they need to land on the note, not bulldoze their way through it. Each pose in a flow—or each pose within a transition—should have its own individual resonance. So, when you transition into a pose, don’t rush. Take your time and land. Stabilize and maintain the pose that you’re transitioning into.

5. Exhale

Most transitions are done on the exhalation. Remember, your muscles are usually contracting more strongly between the postures (when moving slowly) than they are in the postures. It’s hard to take a decent inhalation when your body is more tensile. You can, however, take a nice, long exhalation through the course of most transitions. Exhaling during transitions may also help you settle and focus your attention.

Transitions to Explore and Practice

Warrior II to Half Moon Pose

This is such an important set of transitions because it’s common and accessible—and, even more, it lays the foundations for transitions between all of your standing postures.

The key instruction for moving into Half Moon Pose is to place your bottom hand on the floor or block and step your back foot much closer to your front foot before taking off moving into Half Moon. Once you do this, simply lean weight forward so it is split between your bottom arm and standing leg. The key to transitioning back to Warrior to is to slow your movement down by continuing to lean the weight of your upper body into your standing leg and arm while you very slowly step your top leg back to the mat.

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Transitioning into Handstand

There are a few tips that can make the transition to Handstand more effective. First, practice the transition without trying to get all the way into Handstand. Think about the transition into Handstand as it’s own practice—it’s own set of variables to develop without the stress of trying to make it into the pose. This will free you up to learn the technique of the transition.

Second, imagine that your standing leg—the one that you’re jumping up with—is like a pogo stick. You want this leg to feel like it’s pulling straight up when you jump instead of swinging backward. The motion of pulling the leg straight up will help move your pelvis forward instead of flinging it backward.

Third, press your fingertips very firmly into the floor. You should grip the mat with your fingers in order to give you a larger base to balance on—and, because your fingertips are instrumental in keeping your balance. Yes, there are many more details involved in transitioning to Handstand, but these will get you moving in the right direction.

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Malasana to Bakasana

This transition focuses on transitioning your weight from your feet to your hands. It’s not easy, but it’s simple. Students often make the mistake of trying to lift their feet up in the posture, but the real transition here is forward not up.

From a deep squat with your hands on the floor, focus on shifting your weight from your feet forward into your hands. Instead of having your students do Bakasana only once and stay as long as possible, have them practice moving in and out of the pose 5 or 6 times in a row while focusing on the transitions.

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Summer Series! Ep 6: A Strategic Approach to Arm Balances and Inversions

A bonus episode for you this week! Jason and I talk about his new online course on yogaglo.com, The Ultimate Guide to Teaching Arm Balances & Inversions.

There’s a lot packed into this episode: Jason shares his system for teaching these poses, how he sees both arm balances and inversions as “clusters of poses” — so that you’re learning a whole family of poses — e.g., the Bakasana Family — instead of just one pose. He also talks about how the course can help teachers feel more confident and skillful teaching these poses.

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RECOMMENDED & RELATED LINKS
The Ultimate Guide to Arm Balances & Inversions

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Episode 46: Jessamyn Stanley’s Every Body Yoga

Hello Yogalandia!

This week, I talk to the super sharp and funny Jessamyn Stanley. Jessamyn is a world-traveling yoga teacher who has a new book, Every Body Yoga. I love Jessamyn’s story and she writes about it with such grace and humor in her book: A few years ago she decided to document her yoga practice on a brand new app called Instagram, having no idea that within a few years she would garner nearly 300,000 followers, many of whom begged her to become a yoga teacher. We talk about the evolution of her yoga practice from her early days as a Bikram yogi to a vinyasa teacher, how yoga studios can make efforts toward being more inclusive of different body types and capabilities,and her quest to stay grounded as she spreads her message that, indeed, yoga is for everyone.

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RECOMMENDED & RELATED LINKS
Every Body Yoga: Let Go of Fear, Get on the Mat, Love Your Body, by Jessamyn Stanley
Jessamyn’s Instagram feed and her web site
Jessamyn’s Courses on Codyapp

WRITE A REVIEW
If you like the podcast, please leave a review or rating on iTunes! It makes it easier for others to find the podcast. If you don’t know how to leave a review, here are some step by step instructions. Woohoo! So easy!

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