Sage Rountree's Blog

Realizing You’ve Hit a Plateau

At some point in your teaching career, you’ll probably recognize this feeling: your classes are going smoothly, students are consistent, and your schedule feels full. You’ve found a rhythm. But underneath the steadiness, there’s an itch—a sense that you’re no longer growing.

That’s the hallmark of what I call a teaching plateau. It’s that moment when competence becomes comfort, and comfort begins to feel a little too safe. The good news? This isn’t a problem to fix—it’s an opportunity to evolve.

In the Yoga Teacher Success Timeline, this stage is Phase Three: The Professional Development Zone. It’s where you move from surviving to strategizing, from simply delivering classes to shaping a sustainable teaching career.

Understanding Phase Three: The Professional Development Zone

Phase Three is the point in your journey where teaching finally feels sustainable. You’re no longer panicking about what to teach or worrying whether students will show up. You’ve developed skill, consistency, and presence. But now you’re ready for more.

The challenge is that “more” isn’t always clear. You might want to specialize, increase your income, or design workshops—but you don’t yet know how to start. The risk here isn’t burnout; it’s inertia. Without fresh challenges, your teaching can start to feel repetitive.

Recognizing that you’ve reached this stage is a milestone in itself. It means you’ve built a foundation strong enough to support your next evolution.

The Hallmarks of Phase Three

How do you know you’re in Phase Three? Here are a few signs:

You have regular students who seek out your classes specificallyTeaching feels smooth but maybe too predictableYou want to deepen your knowledge or develop a nicheYou’ve realized that teaching group classes alone won’t pay the billsYou’re thinking about workshops, private sessions, or retreats but aren’t sure where to start

If that sounds familiar, you’re right on track. You’re not stuck—you’re ready for strategic growth.

From Surviving to Strategizing

In the early stages of teaching, success means surviving—making it through each class, finding your voice, and building confidence. In Phase Three, the focus shifts to strategy.

This is where you start treating your teaching like a career, not a hobby. You’re still in love with teaching, but you’re also thinking about how to make it sustainable and financially viable. The key challenge now is choice overload. There are so many possibilities—workshops, advanced trainings, online courses, niche specialties—that it can feel overwhelming.

The solution is to pause, step back, and design a clear plan. You don’t have to do everything at once. In fact, the teachers who thrive at this stage are the ones who focus deeply on one strategic direction at a time.

Why Plateaus Are Launching Pads

Here’s a mindset shift that can change everything: a plateau isn’t a wall; it’s a platform.

Plateaus give you stability. They’re the moment in your professional life when you’ve developed enough mastery to take bigger, more intentional risks. You’re grounded enough to experiment without fear of collapse.

When you see your plateau as a launching pad, you begin to make decisions from curiosity, not panic. You explore, refine, and expand from a foundation of confidence.

The Power of Specialization

One of the most transformative steps you can take in Phase Three is specializing. Specialization doesn’t mean excluding—it means clarifying.

Ask yourself:

Who do I love working with most?What kinds of students light me up?What problems am I uniquely positioned to help solve?

For me, that answer was athletes. Early in my teaching career, I felt drawn to bridging yoga and sports performance. I started by offering a free workshop for runners at a local running store. That single workshop eventually grew into my signature Teaching Yoga to Athletes program and an entire niche I never could have predicted.

Your specialty might be yoga for beginners, prenatal yoga, seniors, or stress relief. Whatever it is, start small. Teach one workshop. Test your ideas. Let success grow organically from there.

Monetizing Your Expertise

Phase Three is also where you learn to value your knowledge differently. Early on, you were paid for your time—usually by the class. Now, it’s time to think about pricing based on value, not minutes.

When you create workshops, private sessions, or online courses, you’re packaging your expertise, experience, and insight into something tangible. That’s worth far more than the hourly rate of a drop-in class.

You don’t need to be the world’s leading expert to start charging for your specialty—you just need to be a few steps ahead of the people you serve.

Marketing Yourself Authentically

If marketing feels uncomfortable, remember this: marketing isn’t bragging—it’s connecting.

Authentic marketing starts with clarity. Who are you serving, and how can you help them? When I started teaching yoga for athletes, I wasn’t selling yoga; I was solving a problem. My message wasn’t “come do yoga with me,” but “learn how yoga can make you a stronger, more balanced athlete.”

That kind of authenticity draws people in. It’s not about selling—it’s about helping the right students find you.

Building Systems for Sustainability

Phase Three is the time to build systems that support your teaching long-term. That might mean:

Developing workshop templates you can repeat or adaptCreating a simple email list to stay in touch with studentsRecording on-demand content to expand your reachSetting boundaries around your schedule and pricing

Systems free you to focus on what you love—teaching—without feeling like you’re constantly hustling.

Action Steps to Move Forward

If you recognize yourself in Phase Three, here are a few concrete ways to build momentum:

Develop your first workshop. Pick a topic that excites you and plan a 2–3 hour session for your current students.Set baseline pricing. Research what others charge and price confidently for the value you bring.Start an email list. Build direct relationships with students who already love your teaching.Connect with other professionals. Partner with physical therapists, massage therapists, or trainers who share your audience.Choose trainings strategically. Don’t collect certificates—choose the ones that align with your long-term goals.

If you’d like structured guidance in doing this, my Workshop Workbook is designed to walk you through every step of creating, pricing, and marketing your first workshop.

Evolving with Focus

The biggest trap in Phase Three is spreading yourself too thin. Success here isn’t about doing everything—it’s about doing the right things.

Pick one area of focus—workshops, private sessions, or a specific niche—and go deep. Build confidence, gather feedback, and let your next steps evolve naturally.

Remember: your teaching journey isn’t linear. Each phase prepares you for the next. A plateau doesn’t mean you’re done growing—it means you’ve built the foundation for something new.

If you’re ready to move from surviving to strategizing, you’ll find this week’s Yoga Teacher Confidential episode especially grounding. Listen here:

Listen to Yoga Teacher ConfidentialRead MoreThe full timelinePhase 1: Post-Training OverwhelmPhase 2: Finding Your IdentityPhase 3: The Professional Development Zone (you’re here now!)Phase 4: Thriving as a Yoga Teacher

Most yoga teachers seem to think they need to fill every moment of class with instructions. That’s completely wrong, and it’s exhausting to try.

In 20 years of teaching from professional athletes to complete beginners, from corporate boardrooms to college campuses, I’ve learned that experienced teachers aren’t the ones who say the most. They’re the ones who’ve mastered the art of saying just enough to get students safely into and out of poses, plus what’s needed to direct their attention during the experience.

The rest of the time? Silence.

The Blank Expression That Changed My Teaching

I’ll never forget teaching a group of college football players early in my career. I had this beautiful, detailed sequence planned with layers of alignment cues and philosophical insights about yoga and competition. Five minutes in, I looked out at 30 huge guys with completely blank expressions.

My first thought: They hate this. I’m bombing.

But here’s what I’ve learned since then. Those blank expressions weren’t boredom. They were concentration. These athletes were processing, working internally, doing exactly what yoga asks us to do.

My constant chatter was actually getting in their way.

You Aren’t Being Paid by the Word

When I first started teaching, I thought good instruction meant having something insightful to say about every pose, every transition, every breath. I’d spend hours crafting elaborate verbal explanations, worried that silence meant I wasn’t earning my paycheck.

I had a background in public radio where dead air is a big no-no and experience teaching college English, where I would talk, talk, and talk some more. So naturally, I brought all that verbal energy into the yoga room.

Here’s the thing most new yoga teachers don’t understand: teaching yoga isn’t like delivering the evening news, giving a TED Talk, or doing standup comedy. There’s no such thing as dead air.

When you don’t know what to say, say nothing.

The most experienced teachers I know—the ones students flock to, the ones who’ve been teaching for decades—are masters at keeping their mouths shut. They know just what to say to get students safely into poses and what to say to direct attention during the experience. The rest of the time, silence.

This creates space for students to turn inward, which is what yoga is really about.

The Three Cue Rule

When you bombard your students with multiple cues at once, you’re actually working against how the brain processes information.

Think about learning to drive. When you first sat behind the wheel, someone telling you to check your mirrors, signal, look over your shoulder, ease off the brake, gently press the gas, and watch for pedestrians all at once would’ve sent you into a panic.

But “put the car in drive” followed by “press gently on the gas”? That you could handle.

The same principle applies in yoga class. When I used to rattle off five or six alignment cues for Warrior II—ground through your feet, engage your front thigh, spin your back heel down, lift through the crown of your head, soften your shoulders, and breathe—I’d see that deer-in-headlights look. Students would freeze trying to process my laundry list instead of actually experiencing the pose.

Here’s the three cue rule: Give no more than three instructions on the first side of any pose. That’s it.

Here’s how this might look in Warrior II:

First side: “Step your right foot forward. Spin your left heel down. Bend your right knee.”

That’s three clear actions. Let them find the shape. Breathe. Stabilize.

Second side: Since they know the basic setup, you might add: “Warrior II on the left. This time, notice how you’re distributing weight between your feet. Can you find a bit more grounding through your back leg?”

See the difference? The first side establishes the foundation. The second side refines the experience.

If your initial three cues land well—if students look settled and focused rather than confused—they won’t need much direction for the second side. This frees you to be quiet, maybe add some imagery that connects to your class theme, or simply let them be present with the experience.

Here’s the key insight: your students don’t know exactly where your sequence is heading. Only you do. They’re not thinking, “She forgot to mention the shoulder action in Warrior II.” They’re trying to follow along, breathe, and stay present. Trust that they’re getting what they need.

Your Students Learn Differently

Your students learn in completely different ways, and reading these differences will transform your teaching.

Some students thrive on verbal cues alone. Others are visual learners who need to see what you’re doing before they can embody it themselves. You’ll quickly recognize the visual learners in your class—when you raise your arm to tuck your hair behind your ear, their arms will lift too. These mirror movements actually give you valuable insight into your own unconscious gestures and habits.

For poses where balance is key, like tree pose or warrior three, consider stepping out of visual students’ sight lines when you cue, rather than demonstrating. Your movement, even subtle weight shifts, can actually make it harder for them to find stability. Or if you need to stay visible for safety, try dropping into a squat once you’ve given your demonstration.

I also work with students who have hearing challenges, so I’ve learned to use my hands like a conductor. Let your arms describe the energetics of poses. Raise a finger to indicate an upcoming transition. Point to areas of your body where students might feel the work.

This visual language supports everyone, and it frees up your words. You’re not trying to fill time with the sound of your voice.

Then there are students who learn through feeling—they really need to experience resistance, weight, or support to understand a cue. These folks benefit from props, from using the wall, or from gentle physical assists, always with consent and where appropriate.

Silence Is Your Most Powerful Teaching Tool

Silence terrifies most new instructors. When I teach teachers, I often suggest this exercise: when it works in the flow of your class, give your students three clear cues to get into a pose, then stay quiet for a full minute.

Of course, this isn’t going to work in a flow class, but for the second half of class when you’re doing longer holds, try it out.

Most teachers can’t do it. They’ll make it about 15 seconds before they feel compelled to add something—anything—to fill the space.

But here’s what happens in that minute of silence: students stop looking to you for constant guidance and start tuning into their own experience. They notice their breath. Feel where they’re holding tension. Discover their edge.

This internal awareness is the real goal of asana practice.

The exception: online teaching, especially live streaming. Silence can make students think their connection has frozen. In these cases, preface longer holds by saying something like, “We’ll be holding this pose for about three minutes and I’ll get quiet except for a few check-ins to remind you we’re still here together.” Then every 30 seconds or so, drop in a simple cue: “Notice where you could soften,” “Stay with your breath,” or just “We’re still here.”

This teaches you to be intentional with every word. In person, embrace those quiet moments. Online, use minimal, purposeful language to maintain connection.

Finding Your Authentic Teaching Voice

Most new teachers need to slow down and speak up. When you’re excited or nervous, it’s natural to talk too fast and too quietly.

Here’s a technique I learned during my six years as a radio announcer: try tapping your foot very slowly while you teach. This simple action will naturally regulate your speaking pace. You can’t rush your words when your foot is keeping steady, slow time.

But be careful not to overcorrect into an artificially slow yoga voice—that breathy, overly melodic tone that doesn’t sound like you. There’s a big difference between a calm voice and a quiet voice. Speaking too quietly frustrates students who strain to hear you. Speaking in an affected tone distances you from them.

Your authentic voice is your greatest asset. If you naturally speak with energy and enthusiasm, don’t try to sound like a meditation teacher. If you’re more naturally calm and measured, don’t try to match someone else’s dynamic style.

Students are drawn to teachers who sound like themselves, not like they’re performing a role.

When it comes to volume, here’s the test: can the person in the back corner hear you clearly without straining? If your cues aren’t landing, you may need to project more. If students are wincing or seem tense, dial it back. When in doubt, ask. Have a student in the back row agree to point up if you need to be louder and down if you need to be quieter.

The Imagery You Use Matters (But Only If It’s Authentic)

If figurative language feels natural to you, great. Use it. If it doesn’t, it’s okay to skip it entirely.

Personally, I rely heavily on food analogies in my teaching. I use “spicy” and “sweet” instead of “hard” and “easy.” Or I might say “simmer” instead of “hold intensely.” This language feels authentic to me, probably because I think about food constantly.

But I’ve seen teachers force flowery metaphors that clearly don’t come naturally, and it creates distance rather than connection.

When you do use imagery, commit to it fully. Don’t say “press your palms into the earth” when you really mean “press into your mat.” But if you’re going for a metaphor, go all the way: “Press down as though you’re shooting roots deep into the earth, drawing up nourishment for your practice.”

The key is specificity. Instead of “reach your arms up,” try “reach your arms up like you’re placing something precious on a high shelf.” Instead of “twist deeper,” try “spiral from your core, like you’re wringing out a wet towel.”

Specific imagery gives students something concrete to work with.

Don’t Apologize Too Much

Julia Child famously said about cooking mistakes: “Never apologize. It only makes a bad situation worse by drawing attention to your shortcomings and prompting your guest to think, yes, you’re right, this really is an awful meal.”

A quick “whoops, I meant your left leg” demonstrates your humanity and gets everyone back on track. But avoid the constant “sorry, sorry” that some teachers fall into.

Your students don’t know everything you planned to say or do. They’re following your lead in the moment.

More than once, I have completely forgotten to do a pose in a sequence I planned—either entirely or on one side. Not once has a student mentioned it. They have no idea what I missed because they’re present with what’s actually happening, not with my internal script.

Here’s something crucial: perfectionism in your yoga teaching serves no one. Your students need a confident guide, but they don’t need a flawless performance. And if you get caught in your own head trying to be perfect, you’ll miss out on being present.

Try This in Your Next Class

Here’s your challenge: in your next class, try the three cue rule. Give three clear instructions to get students into a pose, then pause. Count to 10 slowly in your head before you say anything else.

Notice how this changes the energy in the room. Notice how it changes your own anxiety or your own need to control the experience.

The art of cueing isn’t about having perfect words for every moment. It’s about saying just enough to guide your students safely, then creating space for them to have their own experience.

Clarity builds confidence—both in your students and in yourself. And sometimes the most powerful cues are the ones you don’t say.

The best teachers aren’t the ones who talk the most. They’re the ones who know when to speak and when to let silence do the teaching.

Watch the full video breakdown of the 3-Cue Rule and hear real examples from my 20 years of teaching on my YouTube channel. I walk you through exactly how to implement this in different class formats and what to do when students have different learning styles.

Want ongoing support for your teaching? Join us in The Zone, my free community for yoga teachers. We have monthly calls where we dive into real teaching challenges, ongoing discussions, and a host of resources to help you teach with more confidence and ease.

When most of us first fall in love with yoga, it’s because of what happens on the mat. We discover an inward journey that grounds us, strengthens us, or offers us a way through life’s transitions. Naturally, when we decide to teach, we assume it’s more of the same: we simply share our practice with others.

But here’s the hard truth many new teachers miss: teaching yoga isn’t the same as practicing yoga. The two look similar on the surface, but they call on completely different skills. Practicing is about turning inward. Teaching requires turning fully outward. And until you make this mindset shift, you’ll stay stuck in the cycle of overthinking, self-doubt, and exhaustion.

Why Teachers Get Stuck in Practice Mode

It makes sense that teachers confuse practicing with teaching. Most 200-hour trainings are designed to deepen your personal practice. You spend weeks refining your alignment, memorizing set sequences to practice, and studying philosophy for your own understanding. You practice teaching on other trainees who already know the poses.

So when you step into your first real class, you’re still in “practice mode.” You’re watching your own breath, scanning your students’ expressions for validation, and asking yourself, Am I good enough? Do they like me?

That’s the exact moment the teaching mindset is missing. While you’re focused inward, your students are on their own journeys, needing clarity, direction, and presence from you.

The Shift: From Practitioner to Teacher

The turning point comes when you realize that your practice is what qualifies you to teach, but your teaching is not your practice. Teaching is an act of service. It’s not about how you feel at the front of the room—it’s about what your students need in that moment.

When you flip the question from How do I feel? to What do they need?, everything changes:

Your sequence planning stops being about what excites you and becomes about what supports your students’ bodies today.Your cueing shifts from proving what you know to offering simple, clear direction.Your energy stops depending on being in the perfect mood and starts flowing from the intention to serve.Your confidence grows—not from collecting certifications or advanced poses—but from watching your students thrive.

This shift is counterintuitive. We expect confidence to come from knowing more or doing more. In reality, confidence comes from being useful.

Practical Ways to Make the Shift

So how do you step out of practice mode and into service mode? Here are four strategies you can try in your very next class:

1. Change Your Pre-Class Ritual

Instead of centering yourself on the mat, spend those minutes connecting with students. Learn a new name. Ask about someone’s week. Notice who looks nervous. You’re priming your brain to focus outward.

2. Simplify Your Sequencing

You don’t need to reinvent the wheel every week. Use a reliable framework like the 6-4-2 method to create balanced classes quickly. Repetition is not boring—it’s what builds trust and progress for your students.

3. Practice the Pause

After you give a cue, stop talking. Look around. Watch how students interpret your words. This is the real conversation of teaching: you speak, then you listen with your eyes.

4. Redefine Success

Stop grading yourself on how you felt teaching. Instead, ask: Did someone look more peaceful at the end of class? Did a student find a modification that worked for them? That’s your real report card.

Why This Mindset Frees You

When you release the need to practice while teaching, you also release the pressure to be perfect. You no longer compare your teaching to your own practice or to other teachers’ abilities. Instead, you measure success by the transformation in your students.

That’s the secret to feeling confident and capable in the classroom: stop being the hero of the story and step into your true role—the guide.

Bringing It All Together

The mindset shift from inward to outward is simple, but it’s not easy. It takes repetition, intention, and support. But once you see the difference, you can’t unsee it. Teaching yoga stops being a performance and becomes what it was meant to be all along: an act of service.

If this resonates with you, I invite you to listen to Episode 53 of Yoga Teacher Confidential. I share my personal journey, more examples of common misconceptions, and the affirmations that have carried me through two decades of teaching. You’ll walk away with practical strategies to build confidence and teach from a place of true service.

🎧 Listen here

The Unspoken Fear of Every Yoga Teacher

Every yoga teacher eventually faces it: that quiet, nagging worry about what would happen if something went wrong while you’re teaching. We usually think of students as the ones most likely to need urgent attention, but the truth is that emergencies can—and do—happen to teachers.

From migraines and stomach bugs to panic attacks or losing your voice, these moments can be unnerving. They threaten not only your sense of professionalism but also your confidence. Yet, handled well, they can become powerful opportunities to model the very lessons yoga is meant to teach: presence, adaptability, and compassion.

This post rounds out a three-part series on medical emergencies in yoga class. In Part 1, I addressed class-stopping emergencies that students may face. In Part 2, I covered how to handle minor issues without interrupting the flow of class. Here, in Part 3, we turn the lens inward: what to do when the emergency is yours.

And all of these are episodes of Yoga Teacher Confidential!

Listen to the podcastIt’s Just Yoga

The first and most important reminder in any emergency is simple: it’s just yoga. This phrase helps us put the situation into perspective. Yes, teaching is important, and yes, we care deeply about our students. But in the grand scheme, a shortened class or a change of plan is not a disaster.

Grounding yourself in this truth gives you the space to respond calmly. When you model perspective, your students learn it, too. They see that yoga is about more than poses and sequences—it’s about navigating real life with steadiness.

Real Stories from the Teacher’s Mat

Over the years, I’ve faced more than one teaching emergency of my own. There was the time I lost my voice mid-class and had to finish by whispering cues. Another time, an ocular migraine came on, and I couldn’t see my students because of the aura.

These stories aren’t about failure. They’re about authenticity. By sharing that I was unwell, in an age-appropriate and professional way, I demonstrated what it means to honor the body’s limits. Students are compassionate, supportive, and often grateful for the reminder that teachers are human, too.

Quick Triage Questions to Ask Yourself

When an emergency hits, clarity comes from asking just a few quick questions:

Am I safe to continue, or do I need to step away right now?Can I simplify the sequence to give myself space?Do I need to delegate, such as asking a student to help with timing or turning off the lights?Is it best to end class early?

Running through these questions in your mind takes seconds but creates a roadmap for calm decision-making.

Practical Steps for Emergencies

If you choose to continue teaching, keep things as simple as possible. Move the class into seated, prone, or restorative shapes where students are safe and comfortable with minimal direction. Offer longer holds in familiar poses, or guide the group into a meditation or body scan.

If you need to step away, be brief and professional. A quick statement like, “I’m not feeling well, please rest in child’s pose for a moment,” buys you time to recover or decide on next steps. If the situation is severe enough to require ending class, say so clearly and without apology. Students will understand.

Planning for the Unexpected

One of the best ways to manage emergencies is to plan for them in advance. Just as we write sequences and scripts, we can also write if/then scenarios. For example:

If I lose my voice, then I’ll lead a silent class of restorative poses.If I feel faint, then I’ll have students practice child’s pose while I rest.If I need to leave, then I’ll deputize a student to let the studio staff know.

Having these scenarios written out reduces panic in the moment. It transforms an unknown into a plan.

Modeling Self-Care for Your Students

While no one hopes for emergencies, they offer a valuable teaching opportunity. When you show your students that it’s okay to pause, adjust, or even stop, you give them permission to do the same in their own lives.

Yoga isn’t about pushing through at any cost. It’s about cultivating awareness, respecting boundaries, and making wise choices. By handling your own emergency with clarity and compassion, you embody these lessons in a way no scripted cue ever could.

Why Community Support Matters

Teaching can feel isolating, especially when something goes wrong. That’s why it’s so important to share experiences with a supportive community. Talking through your stories—whether funny, frustrating, or frightening—reminds you that you’re not alone.

Inside The Zone, my free community for yoga teachers, these conversations happen every day. It’s a space where we normalize the unexpected, exchange strategies, and remind each other that growth often comes through challenges.

Bringing It All Together

Emergencies in yoga class are never easy, but they don’t have to derail your teaching career. Whether you’re supporting a student through a crisis or navigating your own, the keys are preparation, perspective, and presence.

Remember the three-part framework:

Part 1: Class-stopping emergencies when a student needs urgent carePart 2: Minor issues that can be handled without stopping classPart 3: What to do when the emergency is yours

Together, these episodes give you a complete toolkit for handling the unexpected with grace.

And if planning itself feels overwhelming, my Mastering the Art of Yoga Sequencing mentorship offers proven frameworks, ready-to-teach lesson plans, and a supportive community that helps you feel confident walking into class—whatever happens.

Learn more about the program here

The most anxious yoga teachers I know aren’t worried about advanced poses or Sanskrit pronunciation. They’re lying awake Sunday night wondering what on earth they’re going to teach in tomorrow’s class.

If you’ve ever sat staring at your notebook, cycling between rigid sequences you memorized in training and the terrifying thought of just “winging it,” you’re caught in what I call the Planning-Confidence Cycle. You spend hours overthinking every transition, yet still feel uncertain whether your class will actually work for the students who show up.

Here’s a live call I did in the Zone, our free community focused on teacher development, aimed at getting teachers out of this cycle.

Grab the free workbook to go along with the presentation here

Here’s what 22 years of teaching has taught me: there’s a middle path between franchise-cook rigidity and chaotic improvisation. And it starts with understanding that your yoga class should never be about you.

The Essential Mindset Shift That Changes Everything

Your students didn’t come to watch you perform. They came for their own inner journey. You’re not Luke Skywalker in this story—you’re Obi-Wan Kenobi. You’re the guide, not the hero.

This shift from teacher-centered to student-centered teaching is what transforms nervous instructors into almost everyone’s favorite yoga teacher. Notice that parenthetical “almost”—because you’ll never be everyone’s favorite, and accepting that is crucial to letting go of perfectionist impulses that exhaust you and confuse your students.

The 6-4-2 Framework: Your Recipe for Balanced Classes

Just like a chef needs to balance flavors, you need to balance movement. The 6-4-2 framework ensures every class provides comprehensive, nourishing movement without requiring hours of planning.

Six Moves of the Spine:

Flexion (forward bending)Extension (backward bending)Side bending (both directions)Twisting (both directions)

Four Lines of the Legs:

Front (quadriceps and hip flexors)Back (hamstrings and calves)Inner (adductors)Outer (abductors and glutes)

Two Core Actions:

Stabilization (static strength like plank pose)Articulation (dynamic movement like cat-cow)

When your sequence hits all these elements, you can walk into any studio knowing you’re serving a balanced, effective class. It’s like having a well-stocked freezer—you always have something nourishing to offer.

The S.E.R.V.E. Method: From Anxiety to Authority

The S.E.R.V.E. Method provides your roadmap from overwhelmed planning to confident teaching:

Structure Your Foundation: Build classes on solid physiological principles using the 6-4-2 framework. Start with one reliable go-to sequence you can teach confidently every week.

Experience Before Teaching: Practice your sequences in your own body first. You wouldn’t serve dinner without tasting it, so don’t teach poses you haven’t embodied.

Repeat with Purpose: Your students want what they had last week if they’re coming back to your class. Consistency serves them better than constant creativity. Give yourself permission to teach the same base sequence for weeks.

Vary with Intention: Take requests at the beginning of class, then highlight where you address those areas throughout your planned sequence. You’re adding spice to your base recipe, not changing the entire meal.

Evolve Your Voice: Develop your authentic teaching style through structured exploration, moving from implementing ready-made sequences to creating your own signature approach.

The People Skills That Actually Matter

Technical skills get students in the door, but people skills keep them coming back. The simplest connection tools are often the most powerful:

Learn and use students’ namesMake genuine eye contactAsk how they are and actually listenRemember details about their livesStay after class for brief conversationsAcknowledge effort, not just achievement

Nothing is as sweet to people as hearing their own name. If your students wanted anonymous instruction, they’d follow YouTube videos at home.

Your Weekly Reflection Practice

Spend ten minutes every Sunday asking yourself:

What worked this week? (Roses: Keep these elements)What challenged me? (Thorns: Adjust these next time)What will I grow next week? (Buds: One small improvement)

This simple practice accelerates your development more than any expensive training because you’re learning from your actual teaching experience.

Moving Forward with Confidence

Remember: you don’t need to be perfect. You just need to be helpful. Your students are looking for connection and guidance, not a flawless performance.

Start with one reliable sequence. Practice it in your body. Teach it with care for your students. Repeat it until you feel confident. Then begin to vary it with intention.

The path from anxious teacher to almost everyone’s favorite isn’t about learning more poses or memorizing more anatomy. It’s about serving your students consistently while developing your authentic voice as their guide.

Your students are the heroes of their practice. You’re there to help them on their journey. And that’s more than enough to build a teaching career that fulfills both you and the people you serve.

If you’ve been relying on pigeon pose as your go-to hip opener, it’s time to discover what you and your students have been missing. While pigeon pose certainly has its place, limiting yourself to just one hip opening shape means missing out on incredible opportunities to serve your students’ bodies in new and effective ways.

Why Your Hip Opening Toolkit Needs Expansion

Many yoga teachers fall into the trap of using the same few poses repeatedly, especially when it comes to hip openers. But here’s the truth: different bodies need different approaches. What works beautifully for one student might be completely inaccessible—or even uncomfortable—for another.

This is where understanding the six moves of the spine becomes invaluable. When you combine spinal movement with hip opening, you create sequences that are both comprehensive and adaptable, serving a much wider range of student needs.

Introducing Tree Frog Pose: Your New Hip Opening Secret Weapon

The sequence I’m sharing today centers around what I call “tree frog pose”—a prone position that opens the hips while moving through all six directions of spinal movement. What makes this shape so special is its incredible adaptability.

Students who struggle with traditional seated or standing hip openers often find relief and accessibility in this prone variation. You can hold each position for yin-style duration (3–5 minutes) for deep, passive opening, or flow through them more dynamically for active mobility work.

The Power of Experiencing Before Teaching

One of my core principles is that you should always experience a sequence in your own body before bringing it to your students. This isn’t just about memorizing the poses—it’s about understanding how the transitions feel, where students might need extra time, and what cues will be most helpful.

When you practice this sequence yourself first, you’ll discover:

How the weight shifts feel during transitionsWhere students might need cushioning or propsThe natural rhythm and timing of the flowWhich variations work best for different body typesWatch and Practice: Six Moves of the Spine in Prone Position

[https://youtu.be/CFmquoXT7aY]

In this follow-along practice, I guide you through the complete sequence, offering variations and modifications along the way. You’ll explore side bends, twists, and backbends that open your hips in ways pigeon pose never could.

Pay attention to how each movement feels in your body, and notice which variations resonate most with your particular anatomy. This embodied knowledge will make you a more confident and effective teacher.

From Practice to Teaching: Making It Your Own

Once you’ve experienced this sequence yourself, you’re ready to bring it to your students. Here are some key teaching points to keep in mind:

Offer cushioning options: Many students will benefit from a blanket or bolster under their knee, especially on hard floors.

Emphasize choice: Present the variations as options rather than progressions. Some students will find the simpler versions more beneficial than the “advanced” variations.

Allow for longer holds: If you’re teaching this as a yin sequence, give students permission to stay in each shape for several minutes.

Watch for individual needs: Be ready to offer additional props or modifications based on what you observe in your students’ bodies.

Ready for More Reliable Teaching Inspiration?

If you love having access to tested, teacher-friendly sequences like this one, you’ll find tons more in my hands-free flow playlist. These are sequences you can practice yourself and then teach with complete confidence, knowing exactly how they feel and flow.

But if you’re ready to take your teaching to the next level with consistent inspiration and support, I invite you to check out my Yoga Class Prep Station. It’s your reliable source for:

Ready-to-use sequences like this oneMonthly fresh content and themesLive mentoring calls for real-time supportA supportive community of fellow teachersPractical tools that save you hours of planning time

All for just $39/month—your solution to the Sunday night scramble.

Join the Yoga Class Prep Station here

Teaching yoga doesn’t have to mean reinventing the wheel every week. With the right tools and support, you can serve your students beautifully while maintaining your own sustainability and joy in teaching.

Ready to expand your sequencing skills even further? Explore my complete approach to confident class planning in Mastering the Art of Yoga Sequencing, where you’ll learn the complete framework behind sequences like this one while building your own recipe box full of your own signature sequences.

When most yoga teachers imagine leading a retreat, the picture is idyllic: mornings spent teaching sun salutations as the ocean sparkles, afternoons of rest, evenings of community. It’s a dream many teachers hold.

But the reality, as my conversation on Yoga Teacher Confidential with retreat leader Amy Boerner revealed, is both more complex and more rewarding than the glossy pictures suggest. When you strip away the fantasy of sipping coconut water while your students find enlightenment, you uncover the truth: running a retreat is more like hosting a five-day dinner party where you can’t leave the kitchen.

So what does it really take to host a successful retreat? Here are some of the lessons Amy has learned that every yoga teacher should know.

Deposits That Protect Your Business

One of Amy’s strongest lessons is the importance of deposits. Early in her career, she asked for $500 to hold a spot. She quickly discovered that many people didn’t blink at losing that amount if they changed their minds.

Now she requires $1,000 deposits for retreats that average $2,500 total. This ensures students are committed and protects her from last-minute cancellations.

The takeaway: set deposits at a level that “hurts to lose.” It protects your business and communicates the value of what you’re offering.

Balancing the Daily Schedule

Amy has refined her daily schedule to balance both yoga and rest:

A “spicy” flow in the morningA gentle all-levels class mid-morningRestorative, yin, or yoga nidra in the evening

In between, students enjoy excursions—hiking, snorkeling, kayaking—without feeling overprogrammed.

And importantly, Amy doesn’t join every activity anymore. Early retreats left her exhausted because she felt obliged to host 100 percent of the time. Now she steps back, giving herself downtime so she can be fully present when teaching.

Managing Group Dynamics

Retreats thrive when participants feel aligned. Amy screens unfamiliar students with video calls, ensuring expectations match the experience. She also points prospective attendees to her free Sunday classes so they can get a sense of her teaching style before committing.

This protects the group’s dynamic and ensures safety, comfort, and a shared sense of purpose.

Beta Testing and Feedback

Amy’s first international retreat was intentionally a beta group. She charged only what covered her costs in exchange for honest feedback, testimonials, and photos.

The result? Invaluable lessons that shaped her entire approach. Today she still collects surveys after every retreat, keeping her finger on the pulse of what works—and what needs refining.

For yoga teachers, the lesson is clear: don’t fear experimenting. Test small, refine, and grow.

Lessons Learned the Hard Way

The biggest? Don’t cook for your students.

Early attempts at DIY retreats, with her husband providing meals, left Amy drained and stressed. She’s since learned to partner with venues that handle food and logistics, allowing her to focus on teaching.

As she puts it, the goal is to be present for your students—not to manage dinner service.

Jungle Bay and the Future of Teacher Training

Amy highlighted Jungle Bay in Dominica as her favorite retreat venue. With open-air studios, farm-to-table meals, and community investment, it embodies the spirit of a yoga retreat.

Even more exciting, Jungle Bay will host part of our upcoming Destination 200-Hour Teacher Training, a hybrid program that blends online flexibility with in-person immersion in 2026.

Learn all about the 200YTT hereBringing It Back to Your Teaching

Whether or not you plan to lead retreats, the principles apply:

Set clear expectationsValue your time and energyProtect your business with smart financial planningGather feedback and keep evolving

Above all, center your students’ experience while maintaining your own sustainability as a teacher. Hosting retreats isn’t about living your dream vacation—it’s about creating spaces where students can grow, connect, and transform.

Continue Learning

You can listen to the full conversation with Amy Boerner on Yoga Teacher Confidential here:

Listen to the podcast

And if you’d like even more detailed insight, Amy is leading a free Comfort Zone Conversations call on hosting retreats. It’s a chance to dive deeper into logistics, finances, and best practices:

RSVP for the free call

Here’s something that might flip your perspective on teaching yoga: your group classes aren’t your business model—they’re your marketing plan.

I know that sounds counterintuitive, especially when you’re hustling to fill classes and calculating how many $25 sessions you’d need to pay back your YTT investment. But here’s what I’ve learned after two decades of teaching and mentoring hundreds of yoga teachers:

You can’t build a sustainable career only by trading time for dollars in group classes.

The breakthrough comes when you stop seeing your Tuesday night flow class as your income source and start seeing it as your relationship-building tool.

Think about it this way: In your group class, you’re serving everyone’s general needs—a little hip work here, some stress relief there, maybe a balance challenge thrown in. You’re doing great work, but you’re solving surface-level problems for a room full of different bodies with different needs.

But what happens when someone approaches you after class and says, “I loved that hip sequence—I’ve been struggling with tightness from sitting at my desk all day. Do you have anything more intensive for that?”

Or when a student mentions they’re dealing with anxiety and asks if you offer anything specifically for stress management?

Or when someone says they’re training for their first marathon and wonders if you teach yoga for runners?

These conversations are gold. They’re your students telling you exactly what specialized help they need—and what they’d pay premium prices to receive.

Your group classes become the gateway where students get to know you, trust your teaching, and experience your unique approach. But your workshops, private sessions, and specialized programs are where they pay for targeted solutions to their specific challenges.

The yoga teachers I know who’ve built truly sustainable careers aren’t teaching more group classes—they’re teaching strategic group classes that lead to their specialized work.

Here’s the beautiful part: workshops solve this equation perfectly. They bridge the gap between your general group classes and expensive private sessions. Students can experience your expertise in a focused way without the commitment of ongoing sessions, and you can serve multiple people while commanding higher rates than your regular classes.

One workshop can generate the same income as 10–15 group classes, and best of all, those workshop participants often become your most dedicated students. They’ve experienced the depth of what you offer, and many will seek out your regular classes, book private sessions, or sign up for your next workshop.

Ready to transform your teaching from time-for-dollars into sustainable specialty work?

I’ve just updated the Workshop Workbook with fresh video lectures and an expanded workbook that walks you through creating, marketing, and pricing workshops that serve your students deeply while building your career strategically.

This isn’t about adding more to your plate—it’s about working smarter with what you already know. The workbook helps you identify the expertise you already have, package it into compelling workshop offerings, find the perfect venues, and create marketing that fills your sessions.

Plus, here’s something I love: everyone who’s ever purchased the Workshop Workbook automatically gets access to all updates like this one. Your investment keeps growing in value.

Your students are already telling you what specialized help they need. The Workshop Workbook shows you how to listen to those requests and turn them into workshops that transform both your income and their lives.

P.S. It’s September 2025. If you want to lead a workshop keyed to Thanksgiving or the December holidays, right now is the perfect time to get started. The Workshop Workbook gives you enough lead time to develop your concept, find the right venue, and promote it effectively—all while the seasonal energy is building. Holiday-themed workshops fill quickly when they solve real problems people face during these times.

Five years into my teaching career, I had a moment that stopped me in my tracks. I was leading a yoga for athletes workshop—my specialty—when I realized something unsettling. The words coming out of my mouth? They weren’t mine. The tone, the phrasing, even the way I was moving around the room were lifted straight from one of my early mentors.

In that moment, a question hit me hard: Who am I as a teacher when I’m not copying someone else?

If you’ve been teaching for a while, you may recognize this feeling. You’ve moved past the early overwhelm of your first classes, you’re on the schedule regularly, and you’re no longer spending four hours planning every sequence. But you’re still not entirely sure who you are as a teacher. Welcome to Phase Two of the Yoga Teacher Success Timeline—the Identity Formation Zone.

The Symptoms of Phase Two

Phase Two is tricky because you’ve built enough skill to know what you don’t know, but not enough confidence to fully trust yourself. Common signs include:

Teaching regularly but feeling like an imposter.Wondering how much repetition is too much—and how much variety is too little.Spending more time planning than teaching.Feeling pressure to be endlessly creative for creativity’s sake.Navigating new, sometimes blurry, boundaries with students.Questioning when (and whether) you’re “ready” to raise your rates.

These challenges can feel uncomfortable, but they’re actually a sign you’re moving forward. You’re no longer imitating your mentors—you’re figuring out what’s authentically yours.

Why Imposter Syndrome Can Mean You’re Growing

It may sound counterintuitive, but imposter syndrome can be a marker of progress. When you first start teaching, you might overestimate your abilities without realizing your blind spots—a phenomenon known as the Dunning-Kruger Effect. As your skills develop, you become more aware of the gaps in your knowledge. That awareness can feel like doubt, but it’s actually wisdom.

Instead of seeing self-questioning as a weakness, recognize it as a sign that you’re evolving. You’re starting to hold yourself to a higher professional standard, and that’s a good thing.

Building Professional Systems and Boundaries

One of the biggest leaps in Phase Two is moving from “just teaching” to running yourself like a professional. That means developing systems for planning, communication, and boundaries.

For example, early in my career I had a student who lingered after class to talk about personal problems—at first, I felt honored by the trust, but over time, it took up so much space that other students couldn’t approach me. I had to learn to be warm without overstepping into therapist territory. Boundaries aren’t about being less caring; they’re about protecting your energy and creating a safe, balanced space for all students.

The S.E.R.V.E. Method for Confident Planning

If you’re still spending hours planning every class or constantly second-guessing yourself, the S.E.R.V.E. Method can help. This framework offers structure without stifling creativity:

Structure with Purpose: Build sequences grounded in sound physiological principles, using the 6-4-2 framework to ensure balance.Experience Before Teaching: Practice your sequence in your own body so you can feel transitions and pacing.Repeat with Purpose: Teach a sequence for several weeks to give both you and your students a chance to deepen the work.Vary with Intention: Add changes for a reason, not just for novelty.Evolve Over Time: Adjust based on what works and what doesn’t, letting your teaching voice develop naturally.

The beauty of S.E.R.V.E. is that it frees you from the planning-anxiety cycle while still allowing room for spontaneity when you step into the room.

Practical Tips for Thriving in Phase Two

Here are some specific actions that will make Phase Two feel less murky and more productive:

Plan Monthly, Not Class-by-Class. Think in arcs. A monthly plan with weekly variations saves time and creates continuity.Build a Variation Bank. Keep a list of pose options, transitions, and modifications. When inspiration strikes, add it to the bank.Embrace Repetition. Teach the same base sequence for three to four weeks, then make a significant change. Students will appreciate the familiarity.Set Clear Boundaries. Decide in advance how you’ll handle personal questions, time after class, and advice requests.Specialize in Your Interests. Don’t try to be everything to everyone. Focus on what lights you up, whether that’s yoga for athletes, trauma-sensitive yoga, or meditation.Collect Testimonials. Ask regulars for feedback. This not only boosts confidence but will be useful for future marketing.Create a Professional Bio and Photo. Even a simple one-paragraph bio and a nice head shot make it easier for studios and students to see you as the professional you are.Specializing as a Path to Growth

One of the best ways to accelerate your development is to focus on a niche. Specializing doesn’t limit you—it often opens new opportunities. My own niche in yoga for athletes grew out of my personal background in sports and now informs much of my teaching.

Specialization gives you a clear audience to serve and makes your marketing more straightforward. Whether you’re drawn to restorative practices, dynamic flows, or teaching specific populations, leaning into your strengths can help you stand out.

I offer a variety of continuing education courses to help you specialize! These include Teaching Yoga to Athletes, Teaching Yin Yoga, Teaching Balance, Teaching Trauma-Sensitive Yoga, and more. View them all at Comfort Zone Yoga, my virtual studio focused on teacher development.

Visit the Comfort Zone and teach with easeEmbracing Your Unique Teaching Style

Phase Two can feel like a long stretch of trial and error, but that’s exactly what it’s supposed to be. You’re experimenting, paying attention, and gradually shaping a style that is uniquely yours.

Your students don’t need you to mimic anyone else—they need you to be fully yourself. By setting boundaries, using a planning framework, and focusing on your strengths, you’ll start to feel less like you’re “playing teacher” and more like you’re simply teaching. (Or playing!)

If you want a deeper dive into the planning and sequencing strategies that make Phase Two smoother, my Mastering the Art of Yoga Sequencing program was built for teachers in exactly your position. It walks you through the S.E.R.V.E. Method in detail, gives you a library of done-for-you lesson plans, and offers mentorship to help you refine your teaching voice.

Phase Two is about becoming the teacher only you can be. It’s about finding the balance between structure and creativity, between preparation and presence. And it’s about learning to trust that your voice—your authentic, evolving voice—is more than enough.

The most intimidating part of teaching online yoga isn’t the yoga part—it’s the online part. The technology. I get it. I’ve been recording yoga classes since the age of DVDs, and it can be a lot to handle.

When I first started recording classes, I spent far more time fiddling with cameras than actually teaching, and the whole experience was really draining. But here’s what I’ve learned after over 20 years of creating online content: you don’t need a film degree or a massive budget to offer meaningful online classes that help your students.

You do need a few smart tools and someone to show you exactly how to use them. So today I’m pulling back the curtain on my entire setup, from the $20 gadgets that work surprisingly well to professional upgrades I’ve invested in over time.

Start Simple: Your Phone Is Probably Enough

Your phone is likely all you need to record really great quality video. The key is understanding how to use it effectively:

Essential Phone Setup:

Set your phone to high-quality video settings (if you have the storage space)Use a phone tripod mount that lets your phone snap right inMount it on a sturdy tripod—I recommend this SLIK tripod for its reliability, though you can find more budget-friendly options too

Audio Game-Changer: Add this $20 clip-on microphone from Amazon, and you’ve got a setup that works beautifully for both talking-head videos (like guided meditations) and movement classes. The microphone clips to your collar and moves with you during sequences.

Lighting: From Free to Professional

Free Option: Natural Light North-facing windows are your best friend—they provide even, flattering light all day without harsh shadows. Position your camera almost touching the window so you can sit close to the light source.

If you don’t have good natural light, pull lamps from around your house and position them to mimic window light. You might need to remove lampshades, but this creates surprisingly even illumination.

Budget Upgrade: LED Light Panels I started with Neewer LED lights from Amazon—they’re affordable and get the job done.

Professional Setup: Now I use Lume Cube lights with adjustable color temperature, paired with:

Elgato Mini Key Light (controllable from my Elgato Stream Deck)Luke Cube Edge desk lamp that doubles as both face lighting and workspace illuminationCamera Options: Phone to Professional

Phone Camera: Still the best starting point. Frame your shots carefully—you want to be close enough for talking-head videos but wide enough to show your full body for movement sequences.

Professional Upgrade: I’ve upgraded to a Sony ZV-E10 II with a Sigma 16mm lens. But honestly? The difference is marginal. A fancy camera makes the video slightly better, but your teaching makes it valuable.

Webcam Option: The Elgato Facecam Pro is fantastic for live teaching. It offers multiple shot options—wide for movement, tight for conversation—and fits perfectly into the Elgato Prompter if you want teleprompter capabilities.

Audio: The Most Important Investment

Here’s the truth: audio quality matters far more than video quality. Students will tolerate imperfect video, but poor audio makes content unwatchable.

For Studio Recording: The Røde PodMic USB is my go-to. It plugs directly into your computer, comes with a built-in pop filter, and the boom arm lets you position it perfectly. The sound quality is exceptional.

For Movement Videos: The Røde Wireless Go 3 is a game-changer. It comes with two transmitters (perfect for partner demonstrations), connects via USB-C, and has onboard recording for backup audio. Plus, everything charges in one elegant dock.

Software That Actually Works

For Live Teaching: I use Butter—think of it as a more engaging, user-friendly version of Zoom. It’s perfect for workshops and live movement classes.

For Editing: Descript is hands-down the best editing software I’ve used in years. (The 18-year-old me who learned audio editing on reel-to-reel tapes with a razor blade would not believe it!) It makes video editing approachable and even fun. The built-in AI assistant, Underlord, helps you learn the platform quickly.

For Scripting: Speakflow keeps me organized and confident when recording course content or structured videos.

The Bottom Line: Presence over Perfection

The biggest shift for me was realizing that online teaching doesn’t require perfection. It requires the same presence and clarity you bring to your regular in-person classes.

Start simple, upgrade gradually, and remember that your students care way more about your teaching and how it makes them feel than your production values. The goal isn’t to become a videographer—it’s to serve your students wherever they are.

Ready to Dive Deeper?

Watch the Complete Behind-the-Scenes Tour: I walk through every piece of equipment, show you different setup options, and demonstrate exactly how everything works together.

Want More Support?

Mastering the Art of Yoga Sequencing Mentorship  includes a full course on the production side of creating video content Prep Station membership  gives you access to all my finished movement recordings so you can see these techniques in action

Questions? Drop them in the video comments, and I’ll help you figure out your next step. Remember, you don’t need to invest in everything at once—start where you are, use what you have, and upgrade one piece at a time as your online teaching grows.

Equipment links in this post are affiliate links, which means I may earn a small commission if you purchase through them (at no extra cost to you). I only recommend equipment I personally use and trust. Watch the video and you’ll see I use everything here!