Yoga Solutions Podcast for Mindfulness & Transformation

In today’s episode of Yoga Solutions, I reflect on the essence of spiritual connection as we move into a new year. Together, we explore how yoga can deepen our bonds—with ourselves, our communities, and the earth—while nurturing resilience and transformation in our lives.   I discuss the Sanskrit concept of Kalyanamitra—spiritual friendship—and how it can guide us toward building stronger, more meaningful relationships rooted in mutual growth and support. I also share stories from my own journey of cultivating community through yoga and activism, highlighting the beauty of collaboration, shared challenges, and the transformative power of connection.   Join me in grounding yourself with intention for the year ahead and embracing practices that honor both personal and collective well-being.     Key Takeaways from This Episode: - [00:53] Reflecting on the Past Year - [01:42] Building Community Through Yoga - [04:09] Introducing the Word of the Year: Kalyanamitra - [04:56] Embracing Spiritual Friendship in 2025     Quotes from the Episode: “We are not just who we are today; we are always becoming something greater through connection and practice.”   “Your Kalyanamitras are all around you—in your community, in nature, and in the sacred practices that nourish your soul.” Yoke Yoga This episode is brought to you by⁠⁠ [https://carakovacs.mykajabi.com/course] Yoke Yoga [https://yokeyoga.com/] The only FREE social yoga app. You deserve wellness. Enjoy your yoga today.     Buttons to Download Yoke Yoga Social [https://yokeyoga.com/]  @yokeyogasocial [https://www.instagram.com/yokeyogasocial/]     Susanna’s Socials:  Instagram [https://www.instagram.com/susannabarkataki/] Website [https://www.susannabarkataki.com/] Medical Disclaimer: Please know any yoga wellness or health advice presented is not meant to replace the advice of your personal physician or other healthcare professional always seek competent medical care.

In today’s episode of Yoga Solutions, I have the pleasure of speaking with Kat Heagberg, a yoga teacher, writer, and advocate for inclusivity in the practice. Together, we discuss how yoga can be a powerful tool for cultivating joy, embracing diversity, and fostering self-discovery.    Kat opens up about her personal journey with ADHD, rejection-sensitive dysphoria, and perfectionism, offering heartfelt and practical insights into how yoga has provided her with both grounding and liberation. She also shares valuable lessons from her time as editor-in-chief of Yoga International, highlighting the vital role of inclusivity, compassion, and creativity in shaping the modern yoga landscape. Through her experiences, Kat reminds us that yoga is a practice for everyone, regardless of ability, background, or life circumstances. Key Takeaways from This Episode: - [02:32] The Role of Fun in Building a Consistent Yoga Practice - [04:51] Overcoming Perfectionism Through Yoga - [09:54] Embracing Neurodiversity in Yoga Practice - [13:20] Rejection Sensitive Dysphoria - [25:47] Reflections on Leadership and Advocacy in Yoga Media Quotes from the Episode: “When things are fun, I stick with them. It’s not just for the future me—it’s for the me right now.”    “You can take your practice seriously, but you don’t have to take yourself seriously.” Yoke Yoga This episode is brought to you by⁠⁠ [https://carakovacs.mykajabi.com/course] Yoga Yoga [https://yokeyoga.com/] The only FREE social yoga app. You deserve wellness. Enjoy your yoga today.     Buttons to Download Yoke Yoga Social [https://yokeyoga.com/]  @yokeyogasocial [https://www.instagram.com/yokeyogasocial/]     Connect with Kat:  Website [https://www.katheagberg.com/] Instagram [https://www.instagram.com/katheagberglar/] Susanna’s Socials:  Instagram [https://www.instagram.com/susannabarkataki/] Website [https://www.susannabarkataki.com/]     Medical Disclaimer: Please know any yoga wellness or health advice presented is not meant to replace the advice of your personal physician or other healthcare professional always seek competent medical care.

In today’s episode of Yoga Solutions, I connect with Sangeeta Lerner, a yoga teacher, social justice activist, and the visionary behind Annapurna House. Sangeeta’s work integrates yoga, anti-oppression, and community care, creating spaces for repair, restoration, and collective well-being. She brings her lived experiences as a creative director turned yoga teacher, a survivor of personal trauma, and a mother to the forefront of her teachings, weaving together the personal and the political.   Sangeeta and I explore how yoga serves as a practice of liberation and resistance, grounding us in our humanity while challenging the systems that demand endless optimization. She shares deeply personal stories of resilience and transformation, offers practices to reconnect with our breath and natural rhythm, and calls on us to slow down, rest, and resist the pressures of capitalist culture. Key Takeaways from This Episode: - [00:03:29] The Role of Yoga in Navigating Injustice and Trauma - [00:05:20] How Breath Awareness Builds Resilience in Moments of Crisis - [00:10:00] Recognizing and Returning to Your Natural Rhythm - [00:16:35] The Power of Co-Regulation in Parenthood and Community - [00:19:19] Why Yoga Should Center Rest, Repair, and Anticapitalism - [00:23:00] Understanding the Harm of Misrepresenting Yoga in Modern Culture Quotes from the Episode: “Capitalism always makes us move faster than our rhythm. But we can reclaim our pace, even in small moments—waiting for a bus or sitting in the toilet.”    “Yoga isn’t about bettering yourself endlessly. It’s about slowing down, resting, and repairing—becoming a better human, not a better machine.”  Yoke Yoga This episode is brought to you by⁠⁠ [https://carakovacs.mykajabi.com/course] Yoke Yoga [https://yokeyoga.com/] The only FREE social yoga app. You deserve wellness. Enjoy your yoga today.     Buttons to Download Yoke Yoga Social [https://yokeyoga.com/] @yokeyogasocial [https://www.instagram.com/yokeyogasocial/]     Connect with Sangeeta:  Website [https://www.annapurna-house.com/] Instagram [https://www.instagram.com/yogamitsangeeta/]     Susanna’s Socials:  Instagram [https://www.instagram.com/susannabarkataki/] Website [https://www.susannabarkataki.com/]     Medical Disclaimer: Please know any yoga wellness or health advice presented is not meant to replace the advice of your personal physician or other healthcare professional always seek competent medical care.

In today’s episode of Yoga Solutions, I speak with Daniel Chandranayagam, a deeply compassionate yoga teacher, writer, and fitness professional who specializes in bringing yoga’s grounding presence to those facing significant life challenges. With a background spanning personal training and extensive yoga instruction, Daniel has devoted much of his life to teaching yoga as a means of support, especially to vulnerable communities like the visually impaired, at-risk youth, and survivors of human trafficking. In our conversation, Daniel shares profound insights into how yoga has helped him navigate grief, especially through experiences of caring for his parents during illness and loss. We delve into the powerful ways yoga can guide us through anticipatory grief, the importance of grounding practices, and the role of breathwork in processing difficult emotions. Daniel also emphasizes yoga as a service, reflecting on his work with various communities and how these experiences continue to shape his approach to teaching.   Key Takeaways from This Episode: [01:57] - How Yoga Supported Daniel During His Parents’ Illnesses [04:46] - Techniques for Anticipatory Grief: The “Inhale for Me, Exhale for You” Practice [13:58] - Embracing Yoga as Service: Teaching Vulnerable Communities [27:18] - Working with Human Trafficking Survivors: Building Trust and Relief through Yoga [32:57] - Embracing Grief and Collective Healing in Today’s World   Quotes from the Episode: “Yoga teaches you to take a step back and see everything as a connection of love, even when it’s difficult. It gives you the tools to hold space, for yourself and others.” “Grief isn’t just letting go—it’s a way to honor those who’ve shaped you, carrying forward the light they left in you.”   Yoke Yoga This episode is brought to you by⁠⁠ [https://carakovacs.mykajabi.com/course] Yoke Yoga [https://yokeyoga.com/] The only FREE social yoga app. You deserve wellness. Enjoy your yoga today.   Buttons to Download Yoke Yoga Social [https://yokeyoga.com/]  @yokeyogasocial [https://www.instagram.com/yokeyogasocial/]   Connect with Daniel:  Website [https://danyogafit.com/] Instagram [https://www.instagram.com/dan_yogafit/]   Susanna’s Socials:  Instagram [https://www.instagram.com/susannabarkataki/] Website [https://www.susannabarkataki.com/]   Medical Disclaimer: Please know any yoga wellness or health advice presented is not meant to replace the advice of your personal physician or other healthcare professional always seek competent medical care.

In today’s episode of Yoga Solutions, I have the pleasure of connecting with Alysia Makhani, a compassionate and skilled integrative health nurse, therapeutic yoga teacher, and the visionary founder of Flor Verde Healing. With a deep commitment to holistic wellness, Alysia draws from her expertise in health and therapeutic practices to guide patients and clients alike toward greater balance and healing. As a creator on Yoke Yoga, she offers tools for individuals to connect body, mind, and spirit, emphasizing mindful self-care that truly meets people where they are.   In our conversation, we explore how yoga and mindfulness techniques can be seamlessly woven into daily life as anchors for mental and emotional support. Alysia shares insights into managing anxiety and stress in real-time, offering tools and techniques she uses with patients in high-pressure environments, like hospitals, as well as with nursing students and other practitioners.    We also discuss the social and systemic elements that shape our well-being, from the challenges of late-stage capitalism to the often-hidden barriers in Western healthcare that yoga and mind-body practices can help to address.   Key Takeaways from This Episode: - [06:41] Defining Anxiety and Its Impact - [10:07] The Role of Capitalism in Anxiety - [13:39] Humanizing Yoga Teachers - [18:22] Normalizing Mind-Body Practices in Healthcare - [22:16] Evidence-Based Practices in Yoga - [27:02] Pranayama Practices for Anxiety Quotes from the Episode: “Our bodies are listening to us, so when we slow our breath, it’s like we’re giving our nervous system a gentle hug.”   “When we integrate mindfulness and breathing into healthcare, we’re not only treating symptoms but supporting the whole person.” Yoke Yoga This episode is brought to you by⁠⁠ [https://carakovacs.mykajabi.com/course] Yoke Yoga [https://yokeyoga.com/] The only FREE social yoga app. You deserve wellness. Enjoy your yoga today.   Buttons to Download Yoke Yoga Social [https://yokeyoga.com/]  @yokeyogasocial [https://www.instagram.com/yokeyogasocial/]   Connect with Alysia:  Website [https://www.florverdehealing.com/] Instagram [https://www.instagram.com/flor.verde.healing]   Susanna’s Socials:  Instagram [https://www.instagram.com/susannabarkataki/] Website [https://www.susannabarkataki.com/] Medical Disclaimer: Please know any yoga wellness or health advice presented is not meant to replace the advice of your personal physician or other healthcare professional always seek competent medical care.