In this episode, I’m sharing one of the most essential foundations of yoga practice and teaching — Sun Salutations (Surya Namaskar). Whether you’re a beginner or an experienced teacher, understanding how to cue, pace, and embody the right tempo and intention can completely change your experience on the mat.

I break down four variations of Surya Namaskar: the Half Sun Salutation, Full with Lunge, Standard (without Lunge), and Surya B. I’ll walk you through how to teach each one, what to look for in your students, and how to bring back the feeling and awareness that make this sequence so powerful.

One of the biggest mistakes I still see teachers make is rushing through Sun Salutations so fast that it becomes hard to actually breathe and move together. In this episode, I’ll show you how to use a metronome to find a natural pace (around 65 bpm), how to match the breath with the movement, and how to adapt these variations for different levels and body types.

I also talk about the traditional roots — like why Sun Salutations were originally practiced facing east at sunrise — and how that intention connects you to the rhythm of nature. You’ll learn when to use Surya A vs. Surya B, and how to work with your own energy instead of against it.

This is one of those core practices that can feel brand new again when you approach it with awareness and rhythm. Whether you’re practicing at home or teaching others, I think you’ll find a lot of useful, practical insights here.

Key Quotes:

“Your words are the bridge between your students and their own awareness.”

“Sun Salutations are not just poses — they’re a rhythm of breath and movement.”

“If you rush through it, you don’t really feel anything.”

“We can enter a sympathetic state through yoga, but from a relaxed place.”

“If you’re not a teenage boy, you might not need so many Surya B’s in your life.”

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Keywords:

surya namaskar, sun salutation, yoga teacher training, yoga sequencing, teaching yoga, vinyasa flow, yoga cueing, yoga alignment, yoga anatomy, yoga pacing, metronome for yoga, breath and movement, yoga practice, yin vs yang yoga, Surya A, Surya B, hatha yoga, teaching beginners, yoga tradition

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Today and every day this year, people will spend about $50 million on antidepressants—and much more on health and wellness. In this episode, I share how meditation, mindfulness, breath, and simple tools let you be your own pharmacy. If sitting still makes you more anxious, good news: the point isn’t how it looks on the outside. It’s about attention training—choosing a point of focus (dharana), letting it carry you into absorption (dhyana), and touching that quiet equanimity (samadhi) you can return to anytime.

We get practical: longer exhales you can do in line at the store, walking meditations with no headphones, Yoga Nidra/NSDR when the mind won’t settle, and how to pick the right level of “challenge” so your attention muscle actually grows. We also dig into why HRV matters, how to ride daily sympathetic/parasympathetic waves, what nostril dominance says about brain hemispheres, and why five minutes a day beats waiting until crisis.

You’ll learn:

— The real definition of meditation and why “I can’t quiet my mind” means you’re already practicing

— How to choose your dharana (breath, mantra, mudra, movement, sound) so it fits your nervous system today

— A dead-simple breathing protocol to lower heart rate fast

— Why guided Yoga Nidra/NSDR works when sitting doesn’t

— How short daily reps rewire prefrontal circuits for focus, calm, and better choices

Five key lines from this episode:

— Just noticing your mind wander and returning to the breath is the work.

— Pick a focus that meets you where you’re at so the attention muscle actually grows.

— Longer exhales are the fastest way to drop into parasympathetic.

— Touch the bottom of the pool every day, then come back up.

— Be your own pharmacy with five to ten minutes a day.

Try this today: set a 10-minute timer and breathe in through the nose and out longer than you inhale. If sitting spikes anxiety, walk without podcasts and feel your steps, breath, and the breeze. If you’re exhausted, do Yoga Nidra/NSDR and let the point of focus move through the body.

Want to go deeper and actually live and teach this work? Join the Yoga & Ayurveda Mentorship at quietmind.yoga/mentorship. Practices and guided sessions are inside the Quietmind Yoga Membership at quietmind.yoga.

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Keywords: meditation, mindfulness, breathwork, dharana, dhyana, samadhi, parasympathetic, HRV, hippocampus, gray matter, yoga nidra, NSDR, mudra, mantra, pranayama, alternate nostril, ida, pingala, attention training, equanimity

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There's a saying that only 2 things are guaranteed in life: death and taxes. This is a modern version of the Buddhist teaching that pain and suffering are a guaranteed part of life. None of us are exempt.

In this episode I share what’s actually helping me through one of the most intense seasons of my life. We go beyond surface fixes like scheduling and “just go for a walk” and get to the root of it, as lead out in many Eastern traditions, but especially in the Yoga Sutra.

I'll share about

- The one thing helping me the most through a difficult season

- The root cause of suffering

- The risk of spiritual bypassing

- How the ego is formed

- PAIN = Pay Attention Inside Now

- The essential role of mentors in yoga.

- Non-Dual vs Dual philosophy (Vedanta vs Advaita)

- The Kleshas (afflictions)

- How the ego leads to addiction

- The path from suffering to liberation

Want to go deeper into the practices missing from most classes and YTTs? I’m hosting a free live workshop at https://www.quietmind.yoga/deepen (replay available).

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Quietmind Yoga Membership (800+ Classes) ⁠⁠⁠⁠⁠⁠⁠https://www.quietmind.yoga/membership⁠⁠⁠⁠⁠⁠⁠

Quietmind Astrology Podcast: https://www.quietmindastrology.com/podcast

Keywords: avidya dukkha asmita kleshas raga dvesha abhinivesha viveka kaivalya abhyasa shraddha atman purusha prakriti nondual dual Yoga Sutra witness-consciousness anxiety

Learn the sister science of Yoga: Vedic Astrology at the free Become Your Own Astrologer workshop: https://www.quietmindastrology.com/workshop

Get Mark's free ebook on longevity here: http://fmidr.com/hhf

What if you could live to 120—and feel healthy, vibrant, and purposeful the whole time? In this episode, I talk with longevity expert Mark Sherwood about the intersection of ancient wisdom and modern science around aging, lifespan, and healthspan. We explore how yoga, Ayurveda, and Vedic astrology align with cutting-edge biohacking and functional medicine practices, revealing that the real secret to longevity may be much simpler than we think.

Mark shares practical tools to live not just longer, but better: from stress management and nutrition to connection, mindset, and the curiosity that keeps the mind youthful. We also dive into fascinating longevity frontiers like peptides, stem cells, molecular hydrogen, and the 120-year life cycle reflected in both human history and the Vedic Dasha system.

You’ll hear about the real keys to vitality—not pills, not quick fixes, but consistent practices of self-responsibility, nourishment, and resilience. Whether you’re passionate about yoga, astrology, or simply want to live a healthier life, this conversation will inspire you to take small but powerful steps toward longevity.

5 Key Ideas from the Episode:

1. “We’re not trying to live longer, we’re trying to live better—and that’s what healthspan is all about.”

2. “History shows us the maximum lifespan is around 120 years. Fascinatingly, Vedic astrology mapped that out thousands of years ago.”

3. “Stress is not a noun—it’s a verb. It’s the action or response we choose in life’s unexpected moments.”

4. “Hard choices, easy life. Easy choices, hard life.”

5. “Curiosity heals the human. The more you keep learning, the more you keep your mind young.”

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Keywords: longevity, healthspan, lifespan, Ayurveda, biohacking, peptides, stem cells, molecular hydrogen, functional medicine, yoga, Vedic astrology, Jyotish, Dasha system, stress management, blue zones, healthy aging, biological age, resilience, nutrition, mindset, curiosity

Somatic movement teacher and author Colleen Wahl is an expert in embodied knowing—the wisdom and guidance our bodies hold when we take the time to listen. Colleen shares how sensation is the foundation of embodiment, why slowing down before labeling an experience opens up new possibilities, and how this awareness can transform both yoga teaching and personal practice.

We dive into the gap between sensation and analysis, the power of staying present with discomfort, and how embodiment can help us navigate life changes and decisions with greater clarity. You’ll hear stories of chronic pain resolution and learn practical ways to explore sensation in movement—tools you can bring right into your classes to help students connect more deeply to themselves.

If you’ve ever felt out of touch with your body’s signals or wanted to teach in a way that truly honors each student’s unique inner experience, this conversation will give you inspiration and clear, practical insight you can use right away.

5 Key Ideas:

• Sensation is the foundation of embodied knowing—it’s how we remember that we have a body.
• When you stay with sensation before labeling it, you open space for possibility.
• Discomfort is often the signal that gets us to change.
• Your body’s wisdom can’t be rushed—the knowing arrives in its own time.
• As yoga teachers, our job is to point students toward their own inner experience, not tell them what they should feel.

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RSVP for FREE To the Become Your Own Astrologer workshop

Hear Colleen interview me on her Embodied People podcast. We had a great talk about the big questions of life.

Click to hear me on the Embodied People Podcast

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Quietmind Yoga Membership (800+ Classes): ⁠⁠⁠⁠⁠⁠⁠https://www.quietmind.yoga⁠⁠⁠⁠⁠⁠⁠

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Keywords: embodiment, embodied knowing, somatic movement, yoga philosophy, sensation in yoga, somatic awareness, yoga teaching skills, embodied yoga, listening to your body, body wisdom, chronic pain and yoga, somatics in teaching, yoga beyond alignment, sensory awareness, somatic decision-making, embodied movement, yoga teacher tools, intuition in yoga, self-awareness practices, yoga teacher growth

Today I’m joined by: Daniel Kazmola, Senior Marketing Manager at Uscreen—the leading video platform for creators and arguably the best platform for yoga teachers to host a yoga membership online.

This episode is essential listening for any yoga teacher who dreams of moving their teaching online but feels blocked by fear, overwhelm, or a lack of clarity. We go deep into what actually moves the needle in building your online yoga business—not just logo design or Canva edits, but the real, often uncomfortable work of showing up, learning to be on camera, and building meaningful relationships with your students through your content.

We talk about the common mindset traps yoga teachers fall into, how to get past perfectionism, and how to identify the actual high-leverage actions that lead to real growth.

Daniel shares powerful advice about creating content that resonates, how to talk to your audience (even if you only have a few students), and what to prioritize when you’re just getting started online. You’ll learn how to get over your fear of being on camera, how to structure your offers with real urgency and value, and how to shift your mindset from “selling” to “serving.”

This is the kind of conversation I wish I heard when I was first starting out. Whether you’re just beginning your online teaching journey or you’re ready to scale up, this episode will give you practical strategies and mindset shifts that can change everything.

🧘‍♂️ Topics covered:

• The myth of perfection and how it keeps teachers stuck

• How to get comfortable on camera (yes, even if it terrifies you)

• The power of customer conversations to shape your offers

• Why most yoga teachers avoid marketing—and why you shouldn’t

• What to do when you need to make money now without feeling pushy

💬 5 Key Quotes:

• “Most yoga teachers spend too much time doing things that feel like work but don’t actually grow the business.” — Daniel
• “If you want to sell more, stop focusing on the features and start sharing the transformation.” — Daniel
• “Don’t record videos for the camera. Record videos for your most consistent student.” — Jeremy
• “You don’t need perfect gear. You need great content and great audio.” — Daniel
• “Being online is about serving people, not being perfect on screen.” — Jeremy

If you’re serious about moving your yoga business online—or growing what you’ve already started—this episode is full of actionable insights to help you move forward.

🔗Links

Daniel Kosmala on Linkedin: https://www.linkedin.com/in/danielkosmala/

Uscreen YouTube: https://www.youtube.com/@Uscreen/videos 

Uscreen Yoga examples: https://www.uscreen.tv/examples/yoga/#showcase

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Free Workshop: Become Your Own Yoga Teacher: https://www.quietmind.yoga/workshop

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🎯 Keywords:

online yoga business, yoga teacher marketing, teaching yoga online, yoga business growth, camera confidence yoga, yoga teacher sales, authentic selling, content strategy yoga, how to grow yoga studio online, uscreen yoga platform, make money teaching yoga, yoga membership platform, audio for yoga videos, yoga teacher fears, yoga teacher mindset, transition to online yoga, entrepreneur yoga teacher, customer avatar yoga, feedback yoga students

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In this episode of the Yoga Teacher Training Podcast, I’m joined by the incredible Ann Swanson—author of Science of Yoga and Meditation for the Real World—to talk about how science and tradition merge in modern yoga. If you’ve ever struggled to integrate anatomy, biomechanics, or trauma-informed approaches into your teaching, this conversation will change the game.

Ann shares her powerful concept of “yoga snacks”—short, accessible practices you can sprinkle throughout your day to reduce anxiety, manage pain, improve focus, and balance blood sugar. We also talk about teaching students with chronic pain, trauma, or hypermobility, and how to adapt poses with intention, compassion, and safety in mind.

She also has a special gift for listeners of this episode at https://www.scienceof.yoga

Click here to purchase Ann's book Science of Yoga

We cover:

• How yoga snacks can improve metabolic health and reduce inflammation

• Trauma-informed teaching and why internal awareness isn’t always helpful during panic

• Chronic pain, hypermobility, and the importance of strengthening

• The neuroscience behind meditation and yoga’s effects on mood and mental health

• How her art background helped create the most visual, user-friendly yoga anatomy book I’ve ever seen

Whether you’re a new teacher or a seasoned one, there’s something deeply validating, empowering, and actionable in what Ann shares.

5 Key Quotes from the Episode:

1. “Movement is better than no movement. Always. But intention and context are everything.”

2. “Yoga puts you in a flow state—and even just two minutes after eating can lower blood sugar and inflammation.”

3. “I passed out trying to meditate during a panic attack. Turns out, body awareness in acute anxiety can actually make it worse.”

4. “What would it feel like to be the happiest person on earth? That’s the walking meditation I did every day when I was pregnant.”

5. “Most yoga injuries happen when people push into poses they ‘think’ are right. Safety is about options and empowerment, not perfection.”

Don’t miss this episode if you teach yoga, practice yoga, or ever felt unsure about how to apply anatomy, trauma sensitivity, or science to your teaching.

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Quietmind Yoga Membership (800+ Classes)

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Quietmind Astrology Podcast: https://www.quietmindastrology.com/podcast

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Keywords: yoga snacks, chronic pain relief, yoga anatomy, yoga teacher training, Ann Swanson, trauma-informed yoga, yoga therapy, science of yoga, pregnancy yoga, real world meditation, hypermobility, movement breaks, yoga for anxiety, metabolic health, yoga after meals, walking meditation, nervous system regulation, yoga injuries, adaptive yoga, earthing benefits

In this episode of the Yoga Teacher Training Podcast, Jeremy Devens welcomes Karen Fabian, founder of Bare Bones Yoga, for a straight-talking, deeply practical, and inspiring conversation for yoga teachers at any stage of their journey. Karen shares how her unique 10-step anatomy-based method helps teachers feel more confident, clear, and connected in their classes. With a background in rehabilitative medicine and over two decades of experience teaching yoga and anatomy, Karen breaks down what actually builds confidence for teachers—and it’s not what you think.

You’ll hear insights on:

• Why repeating sequences actually builds more confidence and connection with students

• How perfectionism, childhood conditioning, and limiting beliefs show up in the teaching space

• Why teachers who practice the whole class with their students are missing the opportunity to actually teach

• How to “break up with your practice” so you can teach from embodied experience without needing to demonstrate

• What it really means to walk into a room and lead from integrity, clarity, and vision

Whether you’re just finishing your teacher training or feeling stuck years into your career, this episode will reignite your passion and clarify your purpose.

5 Key Quotes:

1. “There is something triggering about teaching yoga. And I say that from personal experience and from the teachers I work with. There’s something about it that brings up our stuff. It’s not just, oh, I’m nervous. It’s more like, I want to get it right. I want to be liked. I want them to like me. I want to do it right. I don’t want to be embarrassed.”

2. “I call it: how to break up with your practice as the source of your teaching. Because that’s what a lot of teachers do. They practice at home and then they reverse-engineer that sequence and teach it in class. And then when they get into class, they teach it from their mat.”

3. “There was no big uprising on the fourth class when I taught the same sequence. Nobody cared. Nobody was like, I’m calling corporate. Nobody. It was just a reminder to me: this is something I’m creating in my own head, this idea that every class needs to be different.”

4. “I remember one time teaching and I looked around and I realized: I’m actually teaching. I’m not just cueing from the script in my head. I’m responding to them. I’m seeing them. I’m walking around. I’m adjusting. And I thought to myself, I think I’m actually teaching yoga right now.”

   5. “Every yoga teacher has agency over how they want to show up. And I think sometimes we forget that. We think we have to be a certain way. But your experience, your background, your voice—it all matters. And your students need you to bring that to the room.”

Enroll in the Quietmind Yoga Teacher Training at https://www.quietmind.yoga/ytt

One of the first things I ask everyone to do inside the Quietmind Yoga Teacher Training is to create a self-care plan. Because you can’t give from an empty cup. You need a team. You need support. You need energy practices that nourish you just as much as you guide others in their practices.

In this episode, I talk with Dr. Tom Ingegno, bestselling author of The Cupping Book: Unlocking the Secrets of Ancient Healing and founder of Charm City Integrative Health. We dive deep into the world of cupping—its surprising history, powerful benefits, and how it supports yoga teachers and practitioners in their own healing and transformation.

You’ll learn why cupping can be the missing link in your self-care, how it works (without the fluff), and how this ancient folk medicine became a modern healing staple used by Olympians and grandmas alike. We talk about safe use at home, what the “cupping marks” actually mean, and how cold plunges, red light therapy, and cupping are all part of the same conversation of getting back in sync with natural rhythms.

Whether you’re brand new to cupping or you’ve had it done but never really understood how it works—this episode will give you an insider’s understanding from someone who’s done it for 25+ years and taught at the university level. Plus, we get into meditation, Taoism, somatic healing, vagal tone, and what the future of medicine and self-care might look like.

Topics Covered

• Why yoga teachers need a self-care plan and a support team

• What cupping is and how it works (Eastern and Western perspectives)

• The surprising global history and origins of cupping therapy

• Fire cupping vs. silicone cupping: safety, tools, and use at home

• How cupping improves circulation, reduces inflammation, and relieves pain

• Understanding “Sha” and what cupping marks really mean

• When not to use cupping (contraindications like pregnancy and DVT)

• The connection between cupping, vagal tone, and nervous system health

• Why traditional healing is resurging and what science now confirms

• How to integrate cupping into your yoga practice and recovery routine

5 Key Quotes from this Episode:

• “If you’re giving to others, you better be receiving too. Otherwise, you burn out.”

• “Cupping is like a reverse massage—pulling instead of pushing—and it feels amazing.”

• “It’s not just about treating illness. It’s about building a life that supports vitality.”

• “You don’t need to be sick to benefit from cupping. This is for anyone moving their body, carrying stress, or needing better circulation.”

• “Traditional wisdom is finally getting its seat at the table again—not just as ‘woo,’ but as science.”

Mentioned in this episode:

• The Cupping Book: https://amzn.to/3EOib9g [Searchable on Amazon & digital formats]

• Charm City Integrative Health: https://charmcityintegrative.com

• Quietmind Yoga Teacher Training: http://www.quietmind.yoga/ytt

Subscribe for Free to “Self Care Sunday” (Free Weekly Updates & Exclusive Offers): ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://www.quietmind.yoga/selfcaresunday

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Quietmind Yoga Membership (800+ Classes):

⁠⁠⁠⁠⁠⁠⁠https://www.quietmind.yoga⁠⁠⁠⁠⁠⁠⁠

Quietmind Astrology Podcast: https://www.quietmindastrology.com/podcast

Keywords: cupping therapy, self care for yoga teachers, ancient healing, Chinese medicine, fascia health, vagal tone, yoga teacher burnout, modern integrative health, fire cupping, restorative yoga, preventative medicine, inflammation relief, eastern medicine, energy healing, acupuncture, Dr. Tom Ingenio, Charm City Integrative, cupping at home, yoga + cupping, healing modalities, immune support

RSVP for Free to the Thrive Online workshop at http://www.quietmind.yoga/thriveworkshop

If you want consistent income, real impact, and personal freedom through your yoga teaching—without burning out or losing yourself—this episode is for you.

In this episode, I unpack what it really means to be consistent, and why so many yoga teachers feel shame around this word. We explore the energetic frequency behind our actions and how our inner alignment (or misalignment) shapes our results—whether it’s inconsistent income, irregular teaching schedules, or confusion about what to offer.

We’ll break down:

• Why you might secretly not want the consistency you’re craving

• How to track and align your income with your energy and impact

• Why your offers need to be deeply fulfilling and financially sustainable

• The entrepreneur mindset shift every yoga teacher needs

• The link between your own introspection and your ability to make an impact

You’ll hear real-world strategies and mindset shifts to:

• Build sustainable income that honors your energy

• Make a meaningful impact through your authentic teaching

• Expand your freedom by doing less, but better

• Avoid burnout by knowing when to rest and when to teach

• Stay true to yourself while growing your reach

This isn’t about hustle or overwhelm. It’s about embodiment, alignment, and building something that lasts.

💡 Journal Prompts:

• What does consistency feel like in my body?

• What kind of energy do I bring to teaching, posting, or promoting?

• Am I doing what I really want—or what I think I “should” do?

• Where am I leaking energy in my business or teaching?

✨ Whether you’re teaching weekly classes, running online offerings, or dreaming of your first retreat—this episode will help you clarify your next right step. It’s time to create a business that nourishes you as much as it helps others.

🧘🏽‍♂️ Want to go deeper into building your aligned business?

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the FREE live Thrive Workshop here:

http://www.quietmind.yoga/thriveworkshop

5 Key Quotes

- “If you’re not being consistent, part of you doesn’t want to be.”

- “You can’t expect consistent income from inconsistent action.”

- “When you create offers that are both heart-aligned and financially sustainable, freedom follows.”

- “You’re not just a yoga teacher—you’re an entrepreneur. That changes everything.”

- “Burnout happens when you try to give more than you have. Like drinking from a coconut that’s already empty.”

-----

Subscribe for Free to “Self Care Sunday” (Free Weekly Updates & Exclusive Offers): ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://www.quietmind.yoga/selfcaresunday

Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.instagram.com/quietmind.yoga

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.quietmind.yoga/youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Quietmind Yoga Membership (800+ Classes)

⁠⁠⁠⁠⁠⁠⁠https://www.quietmind.yoga⁠⁠⁠⁠⁠⁠⁠

Quietmind Astrology Podcast: https://www.quietmindastrology.com/podcast

Keywords: Consistency, Burnout, Dharma, Freedom, Income, Entrepreneurship, Alignment, Purpose, Energy, Intention, Sustainability, Prana, Nervous system, Frequency, Capacity, Expansion, Inner work, Client attraction, Impact, Authenticity