The Yoga Podclass

Mindfulness isn’t about emptying your mind. It’s about noticing where it went and coming back without beating yourself up.

In this Off the Mat conversation, Kyle and David unpack mindfulness following Kyle’s 10-minute mindfulness practice. They talk about what mindfulness actually means, why it’s so hard in an age of notifications and autopilot scrolling, and why getting distracted is just a data point, not a failure. They explore how to choose an anchor, like your breath, your body, or your gaze, and how that shows up in your yoga practice and everyday life. Then they get practical about weaving mindfulness into moments you already have, like your commute, the shower, brushing your teeth, or the first minutes of your morning.

How much of what you’re carrying today did you actually choose to pick up? The to-do list, someone else’s bad mood, a story you’ve been telling yourself for years. Some of it is yours. A lot of it was handed to you, or never put down.

This 23-minute audio yoga class is built around that question. It’s a full-body vinyasa flow you can follow without looking at a screen, so you can keep your eyes closed and stay in your body. Kyle teaches solo this week, recording from the Colorado mountains.

Good for a midday reset, an end-of-day decompress, or any time your mind is carrying more than your body needs. No props required.

Ever read the same sentence three times, or reach the end of your commute with no memory of the drive? Most of us spend the day a few steps away from where we actually are. This episode is a simple way to come back.

This is a short, guided mindfulness practice of about ten minutes. You don’t need a cushion, a quiet house, or any experience. Try it on the couch, in a parked car, or in the kitchen while the coffee brews.

What to expect:

• A brief, honest introduction to what mindfulness can and can’t do
• A guided practice that starts with the body, settles on the breath as an anchor, and widens to sounds and sensations
• A gentle way to handle a wandering mind, without judgment
• Simple ideas for bringing the practice into ordinary moments, like a red light, a checkout line, or the minute before you open your laptop

There are no big promises here, just a small, repeatable skill: notice where your attention is, then come back. Little by little, a little becomes a lot.

Press play, take a few minutes for yourself, and know you can return to this practice whenever you need it. Even one slow breath counts.

You don't need a new pose to have a new experience.

In this Off The Mat, Kyle & David discuss last week's class on the power of repetition.

They talk about what inspired the class after a packed end of summer, Santosha as contentment rather than excitement, and the pull toward novelty that can show up on the mat and off it. They get into samskaras, set sequences versus creative flow, and why you never really do the same practice twice. Off the mat, they unpack hiking the same trail, relationships that keep changing, and how staying curious about something familiar can be its own practice.

We still have a few spots left for our retreat to warm and sunny Mexico this March. All the details are at yogapodclass.com.

New episodes every Thursday. Follow along on Instagram @yogapodclass.

We're back! After a month off to recalibrate, David guides a simple breath to movement flow all about the power of repetition.

Class starts at 4:34.

You'll move through three short sequences: Sun A, Sun B, and a final warrior series. Each one gets set up slowly the first time, then flowed twice breath to movement. The theme is Santosha, or contentment, and finding curiosity in something familiar. Your body feels different every time you step on the mat, so you never really do the same practice twice.

We still have a few spots left for our retreat to warm and sunny Mexico this March. All the details are at yogapodclass.com.

Join us next week for the Off The Mat conversation on this theme. New episodes every Thursday. Follow along on Instagram @yogapodclass.

When things get hard on the mat, or in life, what version of you shows up? Do you run, do you numb, or do you stay?

In this Off the Mat conversation, Kyle and David unpack Tapas from David's class: heat, discipline, change, and transformation. They talk about staying with sensation in chair pose and in surrender, knowing when to step on the gas and when backing off is the real discipline, and how yoga can help you attain what once felt unattainable.

They also get into Tapas off the mat. Difficult conversations. Relationships as practice. Speaking up when you'd rather keep the peace. And the quiet work of sitting with discomfort instead of escaping it.

One note: David and Kyle are taking September to realign the podcast. New classes are back in early October. The core stays the same. Great classes, real conversations about the themes.

Find us on Instagram @yogapodclass.

Lean into the heat. Watch what transforms.

Class begins at minute 3:40.

David guides you through a 46-minute vinyasa designed to build heat and tolerance. The theme is Tapas. The third Niyama. It translates to heat, but also discipline, transformation, and the willingness to stay with discomfort.

When things get hard, do you run or do you stay? Because the way you practice on the mat is the way you live off the mat.

New episodes every Thursday. Find us on Instagram @yogapodclass.

Most of us breathe without a second thought — but the way we do it has a real effect on our stress, focus, and how we feel all day. In this Off the Mat conversation, David and Kyle unpack the science behind breathwork: why a longer exhale calms your nervous system while a longer inhale winds it up, why "just take a deep breath" can sometimes backfire, and what the research actually shows about reducing stress, anxiety, and respiratory rate.

They also get into "screen apnea" — the surprising finding that about 80% of us hold our breath at our screens — plus the breathing techniques they each reach for, from calming down after a hard conversation to upregulating in the morning. Kyle breaks down the simple 4-count inhale, 8-count exhale practice from this week's class that you can use tonight to fall asleep easier.

Try this week's breathwork class, then join the conversation.

Feeling stressed? This short breathing exercise calms your nervous system in about seven minutes. No mat, no space, no experience needed.

Breathing exercise starts at 2:44.

You'll learn a simple technique: inhale for four, exhale for seven that uses your vagus nerve to shift your body out of stress and into rest. Unlike the popular 4-7-8 method, there's no breath hold, so there's no strain and nothing to force. Just a steadier state you can return to anytime: before a hard conversation, between meetings, or at 3 a.m. when your mind won't quiet down.

Keep this one in your back pocket for stress, anxiety, or trouble sleeping. Press play, breathe, and reset.

Visit yogapodclass.com for blog posts, retreat information and our pose library.

There's always room for you. You just have to show up.

Kyle and David sit down to explore what happens when we make ourselves smaller to fit in, play safe, or avoid judgment. They talk about Satya (truthfulness & living authentically), imposter syndrome, and why taking up space is so terrifying for so many of us.

David shares the story of subbing for a beloved teacher and almost canceling his class when he found out Johnny Kest was teaching at the same time. Kyle opens up about imposter syndrome on retreat and the realization that readiness doesn't happen before the action; it happens in the action.

They also dig into how society conditions us to shrink. Crossed legs, small voices, dimmed personalities. They talk about the courage it takes to show up as yourself, especially in spaces where you're new or where you admire the people already there.

Because here's the thing: "There's always room."

New episodes every Thursday. Find us on Instagram @yogapodclass.