In this solo storytime episode, I share the behind-the-scenes journey of traveling to New York City to interview Sri Dharma Mittra. The full interview goes live on September 10th — but before then, I wanted to sit down with you fireside-style and tell the whole story while it’s still fresh: the risks, the doubts, the synchronicities, the headstand photo, the salsa dancing, and the tears of joy that come with pursuing a creative dream.

This episode is for anyone building something of their own — a podcast, a yoga practice, a project that feels bigger than you. It’s about showing up, trusting the process, and remembering to enjoy the ride.

Mailing list:

https://www.shawnakru.com/ 

Follow me on instagram:

@shawnkru

Get my guided journal for $33 with code POD33 

https://www.ritualofwritingjournal.com/ 

Come on my Costa Rica yoga retreat in January 2026:
https://www.shawnakru.com/sweet-simplicity-retreat

Photos of Sri Dharma and Shawna in headstand:

https://www.instagram.com/p/DNUCHpwPFRt/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

Time stamps:

00:00 Why this episode is unedited & storytime vibes

05:29 Starting the podcast in 2022 & committing to weekly episodes

10:51 Taking the leap: investing in a NYC trip to interview Dharma

17:02 Pre-interview challenges, self-care, and processing emotions

23:13 The Interview Experience with Sri Dharma Mittra

33:32 The conversation with Dharma: presence, awe, and intention

37:28 Post-interview reflections and joy

40:57 The Importance of solitude and reflection

47:04 Bringing Awe and wonder back to reality

Yoga teachers! This one's for you. In this episode of the Leadership and Yoga podcast, Shawna Krueger interviews Marcus Veda, the creator of 4BEAT yoga. They discuss the unique concept of synchronizing breath and movement to a steady beat, the origins of 4BEAT yoga, and the importance of music in enhancing the yoga experience. This episode is for yoga teachers — a deep dive into the art of teaching an incredible yoga class. 

IF YOU ENJOYED THIS EPISODE WITH MARCUS, PLEASE SUBSCRIBE & DROP ME A RATING. Thanks!!

NEXT 4-BEAT TRAINING: September 1-6, 2025

https://www.marcusvedayoga.com/teacher-training 

Find Marcus on the gram:

@goodlordveda

Find me on the gram:

@shawnakru

Time stamps:

00:00 Intro

02:00 Introduction to 4-Beat Yoga

04:50 The Concept and Origins of 4-Beat Yoga

08:05 Teaching Flow and Breath in Yoga

10:51 The Role of Music in Yoga Practice

14:03 Flow State and Meditation in Yoga

16:55 Inspiration vs. Intimidation in Teaching

20:03 Managing Mixed-Level Classes

22:56 Injuries and Learning in Yoga

25:56 Personal Journey and Background in Yoga

28:47 Martial Arts Influence on Yoga Practice

34:14 Martial Arts and Yoga: A Unique Connection

37:13 The Journey into Music Creation

43:52 The Art of Class Delivery

50:20 Finding Your Voice as a New Teacher

54:40 The Influence of Teachers and Life Experiences

58:20 Qualities of Exceptional Leaders

01:00:49 The Billboard Question: A Message for the World

Not everything is yoga, but yoga is in everything. This episode is exactly as the title says, a little bit of nonsense that I found meaningful enough to share. Listen if you want the tea on why I am in Italy and something that made me smile recently. Thanks for being here. :)

Join my retreat: Sweet Simplicity, January 2026

https://www.shawnakru.com/sweet-simplicity-retreat 

Get a copy of my guided journal for $33 with code POD33

https://tangerine-burgundy-8cw9.squarespace.com/config/commerce/discounts 

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

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/

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

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.”

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. 

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

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.

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.” 

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. 

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/

This episode is for you if you frequently feel on the threshold of breaking through into the “I’m so stressed” panic, or giving up, or rushing around like something is the end of the world when you kinda know that it’s actually not. Welcome to my most straightforward, real talk on stress. This is not about how to eliminate stress from your body but actually why we need it, and how to raise your threshold for dealing with it. I give you all of the practices I have been doing for the last year and let you in on what I’ve discovered regarding how letting yourself recover fully is absolutely essential in order to experience the gift of strength that stress gives you. Stress is the mind and body’s way of reacting to what it believes it can’t handle. The good news? That belief can change. What you are actually capable of handling, can also change.

Join my retreat: Sweet Simplicity, January 2026

https://www.shawnakru.com/sweet-simplicity-retreat 

Get a copy of my guided journal for $33 with code POD33

https://www.ritualofwritingjournal.com/

 

My stress-relief youtube class collection:

https://www.youtube.com/playlist?list=PL1n0YzhY8I7X-ynzDhU0PTE40LrOf43IV 

Time stamps:

00:00 intro

02:40 the emotional hangover of responding poorly to stress

8:20 a new definition of stress

11:20 something you believe you cannot handle

14:20 if you are not disturbed, you will not change

16:00 every system in the bottom needs stress: until threshold

18:30 raise your threshold for dealing with stress

19:30 breath: tangible tips

23:15 guided practice: coherent breath

25:25 the pause gives us back time, it doesn’t take it

26:27 the gut: 1/3 of our blood supply 

29:10 95% of serotonin is made in the gut

31:20 a new story of stress to tell yourself: the bear & the frog

37:00 the real stress journey

38:00 frog in boiling water analogy 

43:00 don’t look at the peak, look at your feet

45:45 we make it so complex that we never begin

47:30 is this anything?

49:40 it’s the journey of the bear, not walking into walmart

50:41 an impossible ask. 

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

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.

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/

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

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:

1. How abundance mindset zaps jealousy.
2. Why seeing reasons to celebrate others is a good sign.
3. 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?”
4. Why confusion takes time, not copying. And how copying is the enemy of creativity.
5. A note on not being afraid to make an ask mid-celebration, and knowing that others will have asks for you as well.
6. And finally, why you don’t have to be too cool to acknowledge others, or be unreachable, to be celebrated in return.
7. Plus a note on how to learn to celebrate yourself.

P.S. Our new weekly release date for new episodes is WEDNESDAYS!!

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/

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. 

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. 

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.

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! 

Let’s talk public speaking and procrastination, two big beautiful topics. Have you ever wondered why we sabotage ourselves before we even start public speaking? The voice is a powerful tool for healing, not performance. Pressure is really about worthiness, and your most embarrassing stories are actually your most valuable. The big idea: the stakes are high, not because you need to be perfect, but because your voice matters.

Join my retreat:

https://www.shawnakru.com/sweet-simplicity-retreat 

Get a copy of my guided journal for $33 with code POD33:

https://www.ritualofwritingjournal.com/

Find me on instagram:

@shawnakru

Time stamps:

00:00 Intro

01:50 You have to believe enough to try.

03:30 Retreat tour.

06:40 The storm: anxiety & public speaking.

08:30 Feeling like you lose control.

11:00 Familiarity beats fear.

14:30 My failure story. 

21:00 Approach avoidance: what it is & how to release it.

27:00 Procrastination.

32:45 The kid who “doesn’t care” & “it’s not cool to care.”

38:00 Sound: 3 parts of the brain.

41:30 Your voice as an instrument to get familiar with.

43:30 Pressure

46:00 On needing validation

47:40 Embarrassing stories are gold

49:00 The stakes are not high in the way you think they are.

51:00 Recap

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

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/

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

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/

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/

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/

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/

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/

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:

1. When the “thinking” isn’t working, try taking a step back to let your mind get to a centered place. 

2. Life is a series of solving problems. Focus on a grande one or get hung up on the little ones.

3. Progress equals happiness.

4. There’s magic in the mundane, and longevity in laughter.  

5. Celebrate your wins.

6. It’s a musical thing: There are highs and lows, and  darkness before manifestation. The point is the melody.

7. Intelligence > intellect. 

8. Don’t assume that people with more experience are better leaders. And don’t assume that people in leadership roles are good leaders. 

9. Don’t take advice from people who aren’t where you want to be. 

10. Sacar las piedritas and do your non-negotiables.

11. Move slow. 

12. Give value first, in any way you can, before asking for anything. 

13. The only way you can lose is quitting.

14. Don’t overthink it. Overthinking and expectations are the enemy of joy. 

15. We need to be reminded more than we need to be taught. 

16. Draw a smaller and smaller circle of what you are credible on. 

17. No such thing as too long, only too boring. Higher standard not attention span 

18. Most things worth doing aren’t easy. 

19. Invest in yourself. 

20. The energy of a good idea can be felt like the buzz of electricity in the air before a lightning storm.

21. Beauty in simplicity. 

22. Stop wasting your precious energy and accept your imperfections.

23. Listen to your whispers. 

24. You know the answer, but you’re resisting it. 

25. Make a sport out of getting over what gives you cringe. 

26. 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/

From dragonflies and water skis to the jungle meeting the sea, this immersive music filled poetic episode brings themes like trusting doubt, dropping into presence, and what it really means to “make it” without chasing outcomes. There’s Richard Rudd, 100-foot waves, and why some days need to be brilliantly bland. If you're into mindfulness, storytelling, nature metaphors, and spiritual discovery, this one’s a ride.

10 spots only, my smallest retreat & my first solo retreat!

⁠https://www.shawnakru.com/sweet-simplicity-retreat

Time stamps:

00:00 intro

01:30 retreat tour

3:33 lean in

4:45 the transformation of the dragonfly

6:31 you have to throw the rope: water ski story

9:30 stop fighting your doubt & start trusting your doubt

11:20 the wind in our mind, how can we focus?

12:20 when the roots are deep, we don’t fear the wind

13:20 we don’t have to do anything for presence to return

14:35 WHERE THE JUNGLE MEETS THE SEA 

18:25 the 100 foot wave

20:00 you feel so defeated that you begin to laugh

21:20 I don’t believe in short cuts or life hacks

23:17 when inspiration strikes

26:15 we need days that are brilliantly bland

27:40 “making it” means replacing operating from outcome to operating from presence

30:17 Richard Rudd on being “sensible”

31:20 paddle hard for the fork of the river that looks like glass

33:20 the meaning of life 

35:50 life through a fogged window vs. through your own eyes

38:00 after notes & how i wrote this

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/

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/

In this episode, I’m getting honest about feeling let down, about resentment, and about what it actually takes to move through those feelings instead of shoving them down. This isn’t from a book; it’s from what I’ve been journaling about and processing these past few weeks. So hey if you are harboring hard feelings, feeling slighted, holding a grudge, carrying emotional baggage, nursing a wound, feeling wronged…. Let’s talk.

Find Shawna on instagram:

@shawnakru

Get a copy of my guided journal:

https://www.ritualofwritingjournal.com/ 

Time stamps:

00:00 Understanding Resentment

08:37 Processing Emotions

21:07 Lessons Learned from Letdowns

43:43 Transforming Resentment into Gratitude

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.

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 Ness on Instagram: @_inversioness Find Ness on YouTube: https://www.youtube.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/