Yoga Big Sisters Podcast

If ten minutes is all you have in the mornings, you can still find time for yoga asana with the guided 10 minute feel good morning yoga flow by Sheena.  Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Zaakiyah shares a let go practice to release what no longer serves you and call in bounce and blessing into your life.  Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Sheena shares a breathing technique thats simple and customisable for you, you can practice this breath anywhere and any time anxiety comes up.  Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Zaakiyah shares a self-check in practice to sync up yourself to your highest self and lead with confidence and clarity. Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Our resident Leo, Sheena,  guides you through a short breathwork session followed by Leo's season journal prompts.  Tap into the fiery energy of the season so you can be thoughtful with your outward perception and empowered with your creativity. Share with anyone you think might benefit from getting comfortable getting attention- or learning to share it. Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Zaakiyah shares mindfulness tools -  to drop in, and use to start your day. Please share with someone who you think may benefit from this peaceful practice, and let’s create a ripple from stillness together. Let me know how this practice experience goes for you in the comments!  Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Use this meditation with Sheena to create clarity and find a new sense of energy to suit your needs and future manifestations.  Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Be still, and know yourself better. Zaakiyah guides you through a wellbeing practice -  to drop in, and welcome clarity and peace. This meditation session is a beautiful way to reprogram the negative to the positive. Please share with someone who you think may benefit from this peaceful practice, and let’s create a ripple from stillness together. Let me know how this practice experience goes for you in the comments!  Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

If you love guided affirmations but want to know how to make your own, with a little of the why behind it, this episode is for you.  Sheena takes you through the process with some important pointers, so you’re empowered to start personalising your affirmations! BS 1.2 Body Scan Meditation for Distracted Girlies BS 1.6 Dreamscape Visualisation- Meditation for Creativity Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Have you ever tried EFT tapping before? I usually this every morning upon waking  often feel a noticeable difference within my body and nervous system. Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Healthy Self-Esteem can help us infinitely and if you’ve ever wanted to boost yours, Sheena guides you through this quick practice that you can come back to again and again.  Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

In this 8 min Freedom Flow practice for all levels, Zaakiyah encourages you to find your own expression, breath,, and connect to a strong foundation.   In order to be free we must be in the moment. This practice is perfect for those with tight shoulders and is a GREAT full movement practice for all levels!  Freedom Flow offers you a chance to find freedom within the form.  Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Embrace Gemini Season with a mindfulness exercise that uses observation to get you out of anxiety and into groundness.  Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Zaakiyah carries earth energy through Gemini season with an embodied centering practice that clears your mind and grounds you back to self. PS: Great tool to use before any big task, brain dumping, or any session where you need a clean mind to start. Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Sheena closes out Taurus season with a grounding meditation that’s as delicious and comforting as the sign itself. Find a cozy seat for this one, and let’s connect to the present moment. Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Want to reprogram your mind? Practice self talk by using these affirmations to transform your internal reality and become your most magnetic self in the 3D. Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

In honour of Aries Season, try this flame gazing meditation. We start with safety precautions (candle on a flat surface, not to close to a draft or fabric hanging) and hen let the fire magic begin.  Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Energy flows where focus goes. To get what you really want in life, you need a clear intention that has purpose and meaning behind it. Here is an embodied mindset shift to get you unstuck and re-direct energy and focus to your aligned self. Followed by an affirmation to draw you back to the present. Connect with us: ● @yogabigsisterspodcast ● @zaakiyahbhikha ● @sheena.teaches.yoga ● [email protected] Chat with us: ● Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. ● Submit to be a podcast guest by sending us a DM on Instagram

If the usual breath-focussed meditations or body scans don’t work for you, then try this meditation technique with Sheena. She describes it as her brain getting a rinse (which we do not recommend in a literal sense)  Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Wondering how to best set up your journal? To celebrate and support the start of your journaling practice, whether you are brand new or have been at it for years, Zaakiyah shares her guide to setting up your journal and its importance to creating the highest version of self.  Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Pranayama- or breath retention- is an amazing yogic practice to bring into your daily life. This simple, easy to remember breathwork will take just 6 minutes to calm your mind and body. Connect with us: @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Want to reprogram your mind? Practice self talk by using these affirmations to transform your internal reality and become your most magnetic self in the 3D. Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Need to focus? Got 5 minutes? Then sit down in your most comfortable seat because Sheena has your back.  Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga

Let Zaakiyah guide you on  how to set your 2024 intentions, so that you can create your dream life. Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram Resources: Click to download the  Free 7 Day Mindful Shift Guidelines https://www.canva.com/design/DAF4dCkJBTk/7kMdLzpaSBcvNLazi3DAVA/view?utm_content=DAF4dCkJBTk&utm_campaign=designshare&utm_medium=link&utm_source=editor

 Zaakiyah shares an introduction to Trauma-Sensitive Yoga and how to liberate self. This includes advice for both yoga students and yoga teachers, how collective trauma vs individual trauma affects us and being aware of triggers.  Themes and Timestamps: Catch up (00:30) Collective Trauma (04:53) Body Keeps the Score Inner child (07:30) Transforming Self and the study of the Soul  (08:30) Tips for Teaching Trauma-Sensitive Yoga (10:30) Resourcing is more than Self Care (13:30) Timelines for Healing  (21:30) Resilience (24:30) Being Aware of Your Students Triggers (27:30) De-stigmatization of Trauma (29:30) Tips/ Reminders (32:14) Additional Resources A glimpse into our Libra New Moon Ceremony with Episode 5 Guest Bianca Koyabe The Body Keeps The Score by Bessel van der Kolk Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga Chat with us: Got a problem, secret, question, or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Imagine planning your whole life around your period… Bianca Koyabe, a wellness coach and content creator specialising in cycle synching, does exactly that. She speaks to Sheena and Zaakiyah about the phases of our cycles, what cycle synching and how to do it.  This conversation also goes into what we wish we’d known about periods when we were younger and how society is built so that women find their cycles more difficult than they need to. Bianca shares holistic knowledge to ease that and recommends apps .  Themes and Timestamps: Hi and introducing Bianca (00:33) Our first Period experiences (11:00) The phases of the Menstrual Cycle (16:10)  How to start Cycle Synching (30:00)  Redefining your Relationship with Your Period (33:00) Should you really skip that Yoga Pose during Your period? (44:00)  Yoga Philosophy, Religious Stigma and Your Period (45:45) PMS vs PMDD, what's the difference? (52:47) Additional Resources:  Bianca’s Instagram and TikTok  Flo App Femble App Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga Chat with us: Got a problem, secret, question, or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram To join our 2024 Yoga Mentorship, email [email protected]

 October is Mental Health Awareness Month, in this episode we introduce our guest Thomas Sheehy, as we join in a rich discussion around men’s mental health and yoga. This episode goes far beyond as we touch on Thomas research & practice and other tools to navigate around health and healing. Themes and Timestamps: Hi and introducing our Guest! (00:03)  Personal Journey with yoga (10:50) Trigger warning (17:09) Yoga Spaces ( 21:35) Classic male stereo-types and yoga (25:44) Safe Yoga spaces (30:00) Why men should come to yoga ( 35:00) Quality friendships (48:00) Inner boy and layers (58:00) About our Guest: Thomas Sheehy the co-owner of The Shala - Cape Town Yoga School. He has studied, practiced and taught yoga, naturopathy and nutritional therapy since 2007.  In 2021, Thomas completed MSc Advanced Complementary Medicine (Research & Practice), writing his dissertation as a constructivist grounded theory of yoga instructors’ understanding of eating disorders.Thomas teaches group yoga classes and individual yoga therapy sessions.  Additional Resources:  Thomas Sheehy The Shala Yoga School Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga Chat with us: Got a problem, secret, question, or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Sheena got super into how Yoga could treat her burnout. Then Zaakiyah’s friend was told to try yoga by her doctor, because of burnout. And Sheena taught her until she recovered.  Now that Sheena has researched and written a thesis on Yoga as a Burnout treatment, Zaaki gets to pick her brain on the topic. We hope that you can find some useful insights, information and mindset shifts when it comes to treating and managing your stress, anxiety and burnout thanks to yoga’s ancient system of knowledge.  Themes and Timestamps: Hi and introducing Yoga for Stress, Anxiety and Burnout (00:33) Zaakiyah and Sheena’s first memories of anxiety (07:30) Defining Burnout vs Stress vs Anxiety (12:25)  Yoga and the Nervous System (28:00) Where Do I Start After a Burnout Diagnosis?(31:40)  How are Yoga Asana Classes for Burnout different? (35:10) Yoga Philosophy, Intentions and Mindset Shifts for Burnout Management (46:10)  Non-yogic tools for Burnout Management (50:12)  Additional Resources and Studies sited:  Burnout’s origin story Asana Anatomy of Work Special Report Future Forum Winter Snapshot Burnout Questionnaire Personality types who are more susceptible  Study showing humming, signing and chatting stimulate the vagus nerve Study showing that the breath patterns of Nadi Shodhana are alternating cooling and heating.  Study comparing CBT, MBMT and Yoga as Treatment for Burnout Non-yoga tools: The Intentional Planner PDF’s from Sheena Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga Chat with us: Got a problem, secret, question, or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram To join our 2024 Yoga Mentorship, email [email protected]

This week Zaakiyah and Sheena are joined by Cait Chick, founder of Udaya Yoga and discuss… Themes and Timestamps: Hi and introducing Cait (00:30) Cait’s yoga story (06:40) Meditation and Your Mind (12:51)  How Long & Often Should We Meditate (16:45)  Benefits of Pranayama for the Nervous System (18:43) Where Modern Science and Yoga Philosophy Meet (24:24)  Cait’s Biggest Tip for Mental Health (31:38)  Additional Resources:  @yogacait Udaya Yoga A Wandering Mind is an Unhappy Mind The Science of Well-Being by Laurie de Santos Original Study on Income vs Happiness Threshold An updated study done in 2023 by PNAS Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga Chat with us: Got a problem, secret, question, or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

 Introducing a familiar voice as our resident expert and sharing feedback from listeners like you!  Themes and Timestamps: Hi and introducing our Resident Expert! (00:35)  Correction! Pisces planet is actually Neptune, not Pluto. Mandy Wu on Body Image from therapeutic perspective and Theoretical Model of Inclusion (03:18) Nolwazi Ntshona on her body image changes during lockdown (09:30) Dominique Gaydon speaks on body image, societal expectations on womxn and her body image journey (12:30) Courtney- Lee Williamson on how Yoga has changed her body image for the better (19:09) Mandy Wu on (23:35) Studies on Yoga & Body Image, self-esteem, and teachers ethical responsibilities Final reflections (27:47) Additional Resources:  Mandy Wu, our Resident Expert @theyogacreative Nolwazi Ntshona, @zestyzesh Dominique Gaydon-Pitts, @dominiquegaydonpitts Courtnee-Lee Williamson, @courtneyleewilliamson Theoretical Model of Inclusion by Dr Bronfenbrenner  Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga Chat with us: Got a problem, secret, question, or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

This week, Sheena and Zaakiyah discuss how yoga can nurture your relationship to your body and body image in 2023. From sharing the role yoga has played in their personal journey’s relating to their bodies, to how different cultures, family norms, romantic relationships, the media and celebrities affect how we perceive ourselves.  Listen to the end to hear the yogic principle that shifts mindsets, so you can start to loosen the grip of your mental conditioning when it comes to your body image. Themes and Timestamps: Welcome to Season 2 (00:00:35) Yoga’s link to Body Image (00:03:35) Zaakiyah and Sheena’s Body Image Journey’s (00:09:45) Girl’s being sexualisation and Pop Culture’s shifting body ideals (00:29:10) Social Media’s effect on Body Image and normalizing weight fluctuations (00:38:15) What about Men’s Body Image (00:42:06) Understanding Body Image and Sexual Trauma Survivors (00:46:40) Body Positive vs Body Neutral and the Yogic philosophy to help (00:50:54) Additional Resources:  My Body, EM Rata Hunger: A Memoir of (My) Body, Roxanne Gay https://www.theguardian.com/society/2023/jan/01/social-media-triggers-children-to-dislike-their-own-bodies-says-study Free Resources to improve Body Image for Adults and Children.  Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga Chat with us: Got a problem, secret, question, or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Zaakiyah shares a special Let go and call in meditation for anyone that needs to recentre. Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Sheena guides you through a meditation that uses the power of visualization to help you create your own safe space you can come to whenever you need- a dreamscape.  The inspiration for this comes from Debbie Ford’s The Dark Side of Light Chasers where she detailed a safe and accessible process for shadow work as far back as 1998. Long before we were finding out about it on TikTok…  The audio book is a great way to listen.  Debbie went on to write books, including one with Deepak Chopra. The work is continued by The Ford Institute who have great resources if you’d like to learn more.  Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

New moon calls for setting new intentions and being delusional. Here’s a reminder that it’s not about the HOW you just have to BELIEVE. Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Zaakiyah shares the flip it method, a manifestation tool to help transform negative challenging behaviors to positive new outcomes. Grab a pen and paper and allow yourself to break through and be courageous.  Template to flip it method: https://www.canva.com/design/DAFoUXyy4KM/XD2onnWKQdJP_jRwlVLuvg/edit?utm_content=DAFoUXyy4KM&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Let Sheena guide you on your hot girl walk, so that it becomes an exercise in staying present. Don’t forget your SPF and hat. Pick somewhere safe to walk (insert peace sign emoji) Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Sheena shares a simple body scan meditation for when the outside world feels a little too loud. These inward focussed practices are useful if you want to slowly learn how to listen to the body. Connect with us: @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Zaakiyah shares self concept affirmations to manifest the life you already have. These affirmations train your subconscious and help create your dream life, self and align you with your goals.  Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga [email protected] Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

In this week’s Community Segment, we hear directly from the source as our fellow LGBTQIA+ yoga community members share their experiences and perspectives. First up is Wayne Flemming, a Sex Coach, Relationship Alchemist and Yoga Teacher, and to share some learnings around inclusive language. Next, we hear from Kyle Linde Vermeulen, a drag queen and yoga teacher based in Cape Town. Then Kutlwano Khali, a BIPOC yoga teacher, shares experiences and insights of being queer and black in South Africa.  Find them on IG @wayneflemming @iamkylelinde @hookedonkk Themes and Timestamps:  -Sheens and Zaki catch up 0:00:00 - 0:06:00 -Wayne 0:06:48  -Kyle 0:10:00  -Kutlwano  0:13:40 -Yoking and Mandy Wu: 0:16:00 -Key Takeaways 0:24:37 -Goodbye and Season 2 0:25:09 Connect with us:  -@yogabigsisterspodcast -@zaakiyahbhikha [email protected] Chat with us: -Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. -Submit to be a podcast guest by sending us a DM on Instagram

In this week’s Episode Zaakiyah and Sheena play devil's advocate around yoga fads. We at the YBSP court examine whether yoga can coexist with marketing tactics. Why is Beer Yoga guilty as charged, and does yoga with animals get an innocent verdict? PSA: These are strictly Zaakiyah and Sheena’s views around yoga fads. We respect this sacred practice and everyone's constitutional right to freedom of expression; however, we believe it should not extend to the incitement of decreeing our sacred yoga practice. We are open to your views; as always, please do share with us.  Themes and Timestamps:  -Zaakiyah and Sheena Catch up  till 00:5:00 -Yoga Fads intro 00:6:37 -Face Yoga 00:8:38 -Intentions around yoga fads 00:14:00 -Aerial Yoga  00:19:00 -Capitalism 00:22:00 -Nude Yoga 00:22:40 -Before or after? 00:25:40 -Music and yoga 00:33:00 -Boundaries 00:34:00 -And then we wrap it up Connect with us:  -@yogabigsisterspodcast -@zaakiyahbhikha [email protected] [email protected] Chat with us: -Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. -Submit to be a podcast guest by sending us a DM on Instagram

In this week's episode, Zaaki and Sheena speak about the LGBTQ+ community and how they may (or might not!) feel comfortable in the Yoga space. We also talk about global cultural norms and South African ones that could affect these marginalized communities. We learn the difference between co-conspirators and allies, share tips to better support your queer friends and students.  If you’re part of the LGBTQ+ community, we want to hear from you about intersectionality, rainbow washing, and if yoga has played a role in your journey with sexuality. Themes and Timestamps:  -Zaaki and Sheena catch up 00:30 -Litanies to M Heavenly Brown Body by Mark Aguhar 04:30 -Talking about Pronouns 08:00 -Examples of Intersectionality and teachers in this space 12:30 -The South African Legal System’s stance on LGBTQ+ Rights- are they actually upheld? 15:30 -Rainbow Washing around Gay Pride 28:27 -Excerpt from “How LGBTQ Yoga Can Heal a Community” by Lindsey Danis 30:05 -Ally vs Co-Conspirator 34:50 -Tips to be a Better Co-Conspirator 36:50 Additional Resources:  Litanies to My Heavenly Brown Body by Mark Aguhar transcription https://www.thedustyrebel.com/post/184621668572/litanies-to-my-heavenly-brown-body-blessed-are Trans terms https://www.instagram.com/p/Ck6qrcgyeD1/ Pride https://www.dailymaverick.co.za/article/2012-10-09-joburg-pride-a-tale-of-two-cities/ https://theestablishment.co/how-lgbtq-yoga-can-heal-a-community/index.html https://www.glaad.org/resources/ally/2 Connect with us:  -@yogabigsisterspodcast -@zaakiyahbhikha [email protected] Chat with us: -Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. -Submit to be a podcast guest by sending us a DM on Instagram

In this week’s Community Segment, we hear from Harpinder Mann about why the TikTok trend of yoga/ soft-corn p0rn emerged, how we can fight against it and the importance of authentic Yoga. Harpinder is a trauma-informed Yoga Asana and Meditation Teacher, an author, and the founder of  Womxn of Color Summit. If you loved hearing from Harpinder, check our Resources for more information on her book Liberating Yoga. We also get a psychological and academic angle from repeat guest Mandy Wu. Mandy is a yoga instructor and practitioner based in Cape Town who focuses on merging Eastern Alternative practices with Western Neuroscience and therapeutics.  She also lectures on Psychology and Diversity, equity, and inclusion and has extended this to the corporate space with women in management globally. We round it out by sharing stories sent from you guys! Some aren’t surprising at all- but still scary… Themes and Timestamps: -Zaakiyah and Sheena Catch up 00:30 -Harpinder Mann 05:06 -Mandy Wu 12:35 -Stories from You 18:35 Additional Resources: Yoga on TikTok https://www.tiktok.com/@nimay.ndolo/video/7181284111632403755 Harpinder’s Instagram Reel https://www.instagram.com/reel/CniXPp8BwD6/?utm_source=ig_web_copy_link Liberating Yoga https://www.harpindermann.com/blog/liberating-yoga-book Mandy Wu’s Instagram https://www.instagram.com/theyogacreative/ NYFW SA Survivor’s Showcase https://www.nytimes.com/2021/09/12/us/sexual-violence-fashion-show-amanda-nguyen-rise.html Connect with us: -@yogabigsisterspodcast -@zaakiyahbhikha [email protected] [email protected] Chat with us: -Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. -Submit to be a podcast guest by sending us a DM on Instagram

Sheena and Zaakiyah have both been propositioned on Social Media for more than yoga classes. So have many of their fellow teachers. This week your Yoga Big Sisters share their experiences and discuss why this is happening. This extends to social media and Western society’s misunderstanding of Yoga, Tantra as a concept, and the Karma Sutra as a yogic text. There’s no holding back this week, so you probably don’t want to listen at work, with kids or family around. Themes and Timestamps: -Zaakiyah and Sheena Catch up 00:30 -Story Time 03:33-Using Women’s jobs as ‘a way in’ 09:00 -Why is this happening? 10:20 -The Tik Tik Effect 00:12:45 -Bikram’s SA allegations and Consent within Yoga 16:45 -Brahmacharya for non-renunciates 19:05 -Straight Guy PSA: Coming to Yoga Spaces with the Right Intention 22:30 -Social Media Misogyny- Research Findings 38:10 -OnlyFans is not only SW and Feet 27:05 Additional Resources: Yoga on TikTok https://www.tiktok.com/@nimay.ndolo/video/7181284111632403755 More on the Hyper-Sexualisation of Yoga https://medium.com/@kstarcalabs/please-stop-hyper-sexualizing-the-yoga-practice-5e989a62f6bd#:~:text=The%20sexualization%20of%20the%20yoga,be%20the%20worst%20of%20it. Brahmacharya- a different perspective https://www.youtube.com/watch?v=UTth1WB8wpM&ab_channel=YogicGurukul-AnvitaDixit Monetizing Misogyny https://www.tiktok.com/@feministforeveryone/video/7202951177368030470?is_from_webapp=1&sender_device=pc&web_id=7207374065572251142 Connect with us: -@yogabigsisterspodcast-@[email protected] [email protected] Chat with us: -Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. -Submit to be a podcast guest by sending us a DM on Instagram

Zaakiyah and Sheena look at yoga and capitalism and whether they can coexist. They also chat about small ways to start rethinking our everyday impact as part of consumer culture. If you’ve ever wondered about how much your favourite gets paid and if yoga teachers can unionize, they talk about that too. Find out about the social responsibility of the yoga businesses and the link to yoga ethics. Themes and Timestamps: -Zaakiyah and Sheena Catch up 00:00:42 -Yoga industry statistics 00:06:59 -Studios and Yoga Teachers (Juicy parts below) 00:16:20 -Buy less and choose well 00:26:20 -Healer story: Simple living 00:30:20 -Yoga Teacher Trainings 00:31:00 -Yoga Alliance 00:32:45 -Yoga In Colour 00:33:10 -Be grateful 00:34:10 -Accessibility 00:38:10 -Galmorsing yoga 00:38:20 -Trends 00:41:10 -Code of ethics 00:44:09 Additional Resources: https://www.yogitimes.com/article/unstoppable-trend-yoga-infographic-business https://www.yogajournal.com/teach/yoga-and-capitalism-can-they-coexist/ https://thenestspace.co.za https://www.instagram.com/revolutionaryyoga/ Connect with us: -@yogabigsisterspodcast -@zaakiyahbhikha [email protected] Chat with us: -Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. -Submit to be a podcast guest by sending us a DM on Instagram

Zaakiyah and Sheena introduce The Yoga Big Sisters community segment where you’ll hear from industry insiders in South Africa and abroad. Our goal is to bring our yoga community together to yolk. Go back to the roots of the meaning of yoga which is to unite (yolk), showing that this practice of yoga is not inclusive but for everyone regardless of age, race, body type, disability …    In this episode we introduce three yoga guests each sharing their unique perspective and experience on the DEI - Yoga and Social Justice topic. You will hear from the following: Susanna Barkataki - A teacher, inclusivity promoter, and yoga culture advocate. I see a world where yoga unites us all and excludes no one . . .But that wasn't always my understanding.I’ve been practicing yoga for as long as I can remember. Rooted in my Indian and British background, as an immigrant to the US I experienced a lot of violence because of my race and culture. The very things I was made fun of for later became the tools for my liberation. Yoga helped me decolonize and love myself. Taruni Radha -  social locations are she/her, African and black. She is a quiet social justice and light worker, and a simple Bhakti yogi with a global mindset living her purpose of sharing the jewels of yoga, mantra meditation and wellness living. She has been immersed in asramas to study physical and philosophical Yoga with her gurus for 8 years. She has travelled to the epicentre of the yoga system (India) to deepened her knowledge and understanding of the beautiful yogic culture in order to share it and make it accessible. She values the privilege of creation, knowledge-building and is a qualified educator and a Masters student specialising in Educational Technology. “I serve to teach others about ways that they can honour themselves as soul, and their mind, body and spirit through mantra and sound meditation and physical yoga.  Jai Namasté Anita Sundaram- an International Yoga and Ayurveda Teacher, Lifestyle and Beauty Coach, Corporate wellness educator and ERYT 500, dedicated to inspiring individuals to discover and follow the calling of the heart and path to inspired living through Yoga, Ayurveda, Beauty and all that is Sacred. Mandy Wu-  is a yoga instructor and practitioner based in Cape Town who focuses on merging Eastern Alternative practices with Western Neuroscience and therapeutics.  She also lectures on Psychology and Diversity, equity and inclusion and has extended this to the corporate space with women in management globally Themes and Timestamps:  Zaakiyah and Sheena Catch up and introduce the segment 00:00:42 Susanna Barkataki  00:6:59 Taruni Radha  00:9:52 Anita Sundaram 00:18:42 Mandy Wu  00:28:33 Additional Resources:  https://www.susannabarkataki.com https://anitasundaram.com/ https://www.instagram.com/taruni_radha_yoga/ https://www.instagram.com/theyogacreative/ https://www.instagram.com/theyogacreative/ Connect with us:  @yogabigsisterspodcast @zaakiyahbhikha @sheena.teaches.yoga Chat with us: Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Zaakiyah and Sheena begin a discussion about whiteness and yoga. This includes what its like to be a POC in yoga spaces, what studios can do to get it right without tokenising, and what you can do if you’re a white yoga practitioner who doesn’t want to continue the problem.  Zaaki has much to share because she works with yoga teachers and practitioners in the DEI space. Like an indigenous meditation and peeling back layers of privilege. This weeks episode is a must-listen if you started the work during 2020’s BLM-related awakening for the yoga industry- or if you want to start right now! In Part 2, you’ll hear from industry insiders in South Africa and abroad for the take on it. Themes and Timestamps: Timestamps as per recordings provided, not edited version - Trigger warnings and disclaimer (00:02:46) - Indigenous Meditation (00:03:47) - Asking where you come from (00:06:28) - Experiences of BIPOC Students in Yoga Spaces (00:11:37 and throughout the episode) - Privilege exercise connecting to your self-awareness and gratitude (00:34:40) - Making Yoga Spaces Safe for BIPOC Students  (00:36:04) - Proximity  (00:39:50) - Episode Recap (00:51:17) Additional Resources: 1. https://native-land.ca/ 2. https://nationalseedproject.org/Key-SEED-Texts/white-privilege-unpacking-the- invisible-knapsack Connect with us: - @yogabigsisterspodcast - @zaakiyahbhikha - @ sheena.teaches.yoga Chat with us: - Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. - Submit to be a podcast guest by sending us a DM on Instagram

This week, Sheena and Zaakiyah discuss how yoga can nurture a relationship with yourself. Starting with how yoga affected their self-love journeys and mindset shifts that their help relationships with those around them. Zaaki shares practical tips on using affirmations, her favourites, and how to build personalised ones for you. Yogic philosophy encapsulates all this with concepts like Ahimsa and Chitta Vritti. Listen to the end to find out how you could meet up with Zaaki and Sheens in Joburg during the month of February 2023. Themes and Timestamps: - Check in on how you might be an a*shole to yourself (00:1:38) - How helped Sheena and Zaakiyah be kinder and less critical of themselves (00:05:49) - The kind of mindset shifts that Yoga can bring (00:11:01) -Can you Stand Up for Yourself without Being an Asshole? (00:14:00) - The Bhavagad Gita: A lesson in asserting yourself when needed (00:16:30) - Ahimsa and Chitta Vritti (00:18:26) -Self-love practices, using affirmations (and Zaaki’s favorites!) (00:26:20) - Not judging yourself During a Yoga Class (00:32:20) Additional Resources: Learn more about Yoga Sutra 2.46 https://yogainternational.com/article/view/sthira-and-sukha-steadiness-and-ease Learn more about about The      Bhagavad Gita https://www.yogajournal.com/yoga-101/spirituality/first-book-yoga/ Learn more about about Chitta      Vritti https://www.yogabasics.com/connect/yoga-sutra-1-2/ Learn more about the Yama and      Niyama https://www.yogajournal.com/yoga-101/philosophy/yoga-sutras/path-happiness/ Connect with us: -@yogabigsisterspodcast [email protected] Chat with us: - Got a problem, secret, question, or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. Submit to be a podcast guest by sending us a DM on Instagram

Meet Zaakiyah and Sheena as they dive deep into the beginner's guide to yoga and share personal stories of how to navigate starting your yoga journey.. You’ll learn how  …… You will also meet Sheena’s cat (LOL) Want to start yoga but don’t know how? Maybe you’ve tried yoga out and haven’t managed to stick with. Even if you’ve been practicing for a while, this episode has something for you. We’re starting at the beginning. This episode looks into how and where to start your yoga journey, what to expect in a class, different types of yoga and red flags from studios and teachers. We also chat about props you might have at home and alternatives to mats- because even though yoga is a $88 billion industry, you don’t have to spend money to practice yoga. Themes and Timestamps: -How we met (and become yoga besties!)  (00:1:54) -How Sheena and Zaakiyah started as yoga beginners (00:12:12) -How to start your yoga journey (00:20:54) -Styles of Yoga (00:20:00 and through the episode we touch on the styles) -Yoga props that you have at home  (00:29:20) -Tips before joining your first yoga class (00:30:30) -Yoga studio and Teacher Red Flags (00:42:39) -Yoga Etiquette (00:53:07) -Arc of a yoga class (00:59:07) -Yoga Sutra 2.46, (01:06:54) Additional Resources: Learn more about Yoga Sutra 2.46 https://yogainternational.com/article/view/sthira-and-sukha-steadiness-and-ease Connect with us: -@yogabigsisterspodcast -@zaakiyahbhikha [email protected] Chat with us: -Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. -Submit to be a podcast guest by sending us a DM on Instagram

About Podcast First-of-its-kind yoga podcast in South Africa to help you learn and unlearn what you know about yoga. Get ready to dive deeper, beyond the physical practice, and question the yoga industry. We believe that yoga is the ultimate system to solve any of life's challenges. Here we discuss yogic philosophy, and taboo topics and bring you into a community of like-minded people. Listening will also give you practical tips and answers to your burning questions about yoga- and more! About The Hosts Zaakiyah Bhikha is a yoga teacher with 5 years of teaching experience in South Africa and over 600 hours of yoga teacher training. She has an online program designed for yoga teachers to learn about diversity and inclusion work and become change agents in their yoga communities. Zaakiyah is the co-founder of Yoga In Colour. A movement based in South Africa striving for true inclusivity, diversity, knowledge sharing, empowerment & healing within the broader yoga community. Yoga has changed Sheena Bagshawe’s life, which is why she’s dedicated to serving yoga students. Sheena is a full-time yoga teacher and part-time writer. Sheena’s teaching focus is on nervous system support for anxiety and stress. She has experience helping beginners get a strong foundation, having developed in-person and online courses for Yoga Basics and Beginners.  Connect with us: -@yogabigsisterspodcast -@zaakiyahbhikha   [email protected] Chat with us: -Got a problem, secret, question or life challenge you can’t figure out? We use yogic philosophy to become yoga agony aunts and give advice. DM us on Instagram to have your issue resolved. -Submit to be a podcast guest by sending us a DM on Instagram