Nico's Flows // How others view you

& peak flow with the creative transition Gate Pose -> Janu Sirasana

Nico’s Flows is my regular newsletter with readings and reflections, curated yoga music, and a short, creative sequence designed for yoga teachers and anyone who loves to move. For those who wish to dive deeper, paid subscribers receive an exclusive guided meditation and journal prompts for further exploration.

I pour so much love and care into these posts, and your support means the world to me. You can help keep this journey alive by becoming a paid subscriber or simply by liking and sharing the content. Thank you for being here!

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Soulful Musings

On Sunday night I hosted the first meeting of my very first Yoga Teacher Mentorship Program — a dream I’ve had since starting my yoga school in 2023. Much like university, when you complete a 200-hour Yoga Teacher Training, you learn so much, yet often finish thinking, “Now what?”

If you’ve completed your training and felt nervous about taking that next step — teaching public classes, hosting workshops, or dreaming about retreats — you’re not alone. That’s exactly why I created this mentorship: to help you find your unique path as a teacher and create a plan for what is next.

So many of us try to follow in the footsteps of teachers who seem “successful.” And while there’s nothing wrong with being inspired by others, peace and fulfillment can only come from walking your own path. (Sound familiar? Dharma!)

For each of us, there’s something that holds us back from finding our authentic voice. For me, it’s always been the fear of what students might think — Will they take me seriously? Do I look too young? What if they don’t like my class? But over time, I’ve learned that while yoga is for everyone, you as a teacher won’t be for everyone — and that’s okay. The students who resonate with you will feel a deeper sense of connection and trust when you teach from authenticity.

To teach from that place, you have to release the need to be seen a certain way — calm, wise, strong, “the perfect yoga teacher.” Every person sees you not as you are, but through the lens of their own experiences. So let go of the performance and simply be you. That’s where your real power lives.

✨ If you’re interested in joining a future mentorship, please comment on this post! I’d love to connect with you and answer any questions about how this program can support you in stepping fully into your voice as a teacher.

h.e.l.e.n.m.a.r.i.e

A post shared by @h.e.l.e.n.m.a.r.i.e

To theme a yoga class based on this reflection and reading, focus on authenticity and self-liberation, the practice of letting go of others’ perceptions and returning to your own truth.

You could build the theme around the idea that we can’t control how others see us, but we can choose the freedom that comes from no longer trying. Encourage students to observe the subtle ways they shape-shift to meet others’ expectations—how they hold their body, the effort they put into postures, or how they compare themselves in class. Then, invite them to soften that effort and move instead from self-connection.

Yoga Tunes

I’ll admit—Spotify helped me a bit with this playlist. Most of these songs came from a Spotify Daylist called “Restorative Soundscape Saturday Night.” I was listening to it this past Saturday during my dream kind of evening—having dinner with my boyfriend, starting to pack my bag for six weeks abroad, and giving him a back massage.

So many of the songs gave me that deep nostalgia of winter evenings at the yoga studio—moving through flow in the dim light, then walking out to find a fresh dusting of snow on the car. I deleted a few songs from the original playlist, added some of my own, and arranged them to flow perfectly for a yoga class.

Enjoy this cozy mix—it’s made for slow movement, candlelight, and soft winter energy.

Movement Inspiration

When I discover a creative transition I want to teach, I like to introduce it a few times throughout class so students have multiple opportunities to explore it. The first round often feels awkward or unfamiliar, but by the third or fourth time, something clicks—they find the rhythm, the curiosity turns into confidence, and they begin to move with ease.

Here’s the peak flow featuring one of my favorite transitions lately: Gate Pose → Janu Sirsasana.

If you’d like to see a video of me walking through the transition step-by-step (plus a warmup sequence that incorporates it), please consider becoming a paid subscriber 💛

Deeper Reflection

Paid subscribers have access to a guided meditation and journal prompts.

This deeper reflection is such an important part of integrating the teachings of yoga into your daily life—helping you tune into what’s truly happening in your mind and body.

I’ve also added all of my guided meditations to the ‘Podcast’ tab on Substack so you can easily revisit them anytime without digging through old emails.