July 14, 2025 • 32 mins
In this refreshing conversation, Jess and Claude sit down with Brea Johnson—founder of Heart and Bones Yoga—to explore how yoga can be reimagined as a sustainable, inclusive, and deeply personal practice.
From burnout prevention to mobility and mindfulness, Brea shares how online yoga has evolved beyond the mat and into everyday moments. Whether you're a seasoned yogi or just yoga-curious, this episode will leave you feeling inspired to create a wellness practice that actually fits your life.
Topics We Cover:
- What “Not Yoga” Yoga means
- Burnout, stress relief, and short practices that work
- Mobility, movement, and sustainable habits
- Why accessible yoga is more important than ever
- How online platforms are changing the game
- Building accountability and community in your yoga journey
Takeaways:
✅ Yoga can be short and still effective
✅ You don’t need a mat to be mindful
✅ Movement variety matters more than perfection
✅ Personalized, inclusive practices make yoga sustainable
Notable Quotes:
🌀 “This is yoga, but not yoga.”
🌀 “10 minutes can be enough.”
🌀 “You can do yoga without a mat.”
Connect with Brea and Heart + Bones Yoga:
🌐 heartandbonesyoga.com
📲 @heartandbonesyoga on Instagram
You can watch the full episode on Youtube
Follow us on IG , TikTok, Threads and LinkedIn
Please rate, comment and provide suggestions for upcoming episodes
Work Besties! Theme Song Written by Ralph Lentini @therallyband
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Jess (00:00):
Hello Work Besties.
Do you ever feel like yoga'srules don't quite work for your
body?
Or maybe you've struggled withmaking yoga accessible and
sustainable for yourself as apart of your daily routine?
Well, what if there was a wayto rethink about yoga and how it
could really just fit perfectlyinto your life and your
(00:20):
wellbeing?
We have an exciting guest Breewho will be providing that
example of how you can create asustainable yoga practice, not
just for you, but for your workbestie too, that will fit
perfectly into your schedule.
Claude (00:34):
Hi.
I'm Claude and I'm Jess.
We are corporate employees byday, entrepreneurs by night and
work besties for life.
Jess (00:43):
Join us as we explore how work besties lift each other up,
laugh through the chaos andthrive together in every
industry.
Work besties.
Brea Johnson (00:54):
Hi Brea, how are you?
I'm fabulous and thank you forhaving me here.
Claude (00:59):
Great.
Can you tell a bit?
Brea Johnson (01:01):
more about yourself.
I'm Brie Johnson.
I am the founder of Heart andBones Yoga, so I have.
Heart and Bones.
Yoga is an online platform.
We've been out sharingsustainable, accessible,
wonderful, fabulous yogaeducation and classes online
since like 2018.
But myself, I've been teachingyoga since 2003.
I've been doing this for a verylong time.
(01:21):
It's really wonderful to havebeen able to create this
beautiful global platform andcommunity to really give an
approach to yoga that isn't yourlike.
Let's get our leg around thehead type yoga, kind of try to
like.
It's more like let's move inways that feel really good and
that are easy and simple.
Let's be a little bit moremindful and lovely, supportive,
(01:42):
realistic kind of ways you know.
So it's yeah.
So that's kind of really theheart of the heart and bones.
Jess (01:48):
So, brie, when we, when we kicked off to just to chat with
you before we started thepodcast, you made a comment that
I found really fascinatingabout how you think of yoga as
the yoga, not yoga type product.
Can you explain what that means?
Brea Johnson (02:02):
Yes.
So yeah, I sort of playfullysaid this is yoga but not yoga,
and what I mean by that?
Because yoga, it is absolutelyyoga, it's 100% Like it's yoga.
Yoga is this beautiful ancientwisdom tradition that's come to
us from India for thousands ofyears.
Like this, is this trulytimeless practice that once it
hit the West and once it hitsort of our modern times, a lot
(02:25):
of our cultural things of likeall the wellness industry and
all the problematic stuff withthat really seeped into how we
practice this practice of yoga.
And so when I say it's yoga,it's not yoga, I'm not meaning
it's not not yoga, but it's notthe yoga that we see in the
mainstream, that real sense thatgives people the perception
(02:47):
that, well, I'm not skinny, I'mnot flexible, I don't have those
$500 Lululemon outfits, right,I can't afford to go to that
yoga studio.
Or when I do go to that yogastudio, I feel totally out of
place because everybody seems tobe in this sort of just it's a
vibe that maybe doesn't fit withme.
So so that's what I mean when Isay not yoga, it's.
It's not that mainstream typeyoga, it's the yoga that's like
(03:09):
hey, how are you?
Great, you can barely touchyour toes.
Fabulous, happy to have youhere.
We don't care, it's great.
Claude (03:27):
Let's move and breathe and feel better together.
It's like accessible yogaAnyone can practice it.
Yeah, I mean, I actually lovehearing that because I know with
my sister-in-law each time Isee her, oh, let's do some yoga.
And I'm always scared because,like you say, I'm not flexible
anymore, I don't have the bodyanymore and I don't feel
comfortable anymore.
So if there is in fact a classwhere I can relate, they can
relate to me that, I think, is awin-win.
Brea Johnson (03:49):
It is, and I and it's, you know, I sigh because
it really is such a like whatyou say is such a thing and that
it's a thing that I'm almostbecause I live in my own little
bubble and so I'm almostsurprised that this is not like,
oh yeah, right, people arestill feeling and having this
perception that yoga isn't forthem, or what you're saying that
you've changed.
You know, as we age, lifestyle,working jobs that require you
(04:12):
to sit most of the day, right,these are the things that are
going to make us feel like wecan't do that mainstream
perspective of yoga, because wealready have this assumption
that in order to do yoga, youhave to be this young, flexible
body and also because, like, notall yogas were created equal.
And so you go to your localyoga studio where you don't
really know what you're gettinginto, or your doctor's like you
(04:33):
should do yoga, and then you goto the studio down the street,
let's say, and it's like a flowclass and that might not be
appropriate for a lot of ourbodies, and so then that turns a
lot of people off of yoga andrealize and think that that's
not for them.
Yeah, so much of heart andbones and my mission as a
teacher and the platform, andall of our teachers on that
platform, is really just like no, we've got ways for you to do
(04:54):
this.
Five minute classes, 20 minuteclasses, classes on a chair,
classes for chronic pain,because the yoga also is so much
more than just movement, causeif it was just movement then
we'd all go to like a Pilatesclass, right.
So it's got the movement for usto feel better, but the yoga
part of it comes in and themovement side, because we're
bringing kindness, we'rebringing self-awareness, we're
(05:14):
bringing mindfulness.
This is the benefits of theyoga in a physical form.
May the day come where thedefault consciousness of people,
when they're like, want to doyoga, they can trust that there
are places for them to go,rather than everything that you
just said, claude, which was Iwant to do it, but I don't
really know if this is going tobe right or I don't know if I'm
(05:35):
going to be injured, becausethat happens a lot Right?
Jess (05:37):
Exactly so, brie, you just mentioned a bunch of different
kind of styles of yoga.
Let's say you or your work,bestie has commented I kind of
am interested in yoga.
What would be a great place forthem to start or places for
them to look into?
Brea Johnson (05:51):
That's so tricky because not all yoga, in how we
practice it here in the West theWest being like North America,
europe like non, not India ispretty movement based and it is
based in a lot of these little,in a lot of these styles, and so
it's really truly not createdequal in the sense that it's
like well, it's a kind ofpausing because it's a I wish it
(06:12):
was a really succinct answer.
It could be like well, go tothis style of yoga and this is
going to be the thing for you,but there's so many different
styles that are problematic in alot of ways.
Like it's kind of interesting,without going too deep into the
weeds of yoga, in terms of justlike some of the styles are are
have been created by men for men, in a way like Ashtanga yoga,
(06:35):
some of these other styles, ifanybody's familiar with them, a
lot of times it was created foryoung boys who had physical
abilities, who are able to dothese like contortion-y things
and not but who are the biggestpractitioners of yoga these days
?
Jess (06:47):
but women, yeah.
Brea Johnson (06:49):
And women, like of certain ages, that can't and
won't and shouldn't and don'tneed to get our legs around our
head and our head to our knees.
So so the short answer firstwhat do you want it for us?
When I teach teachers as well,it's so much about this.
Why are we doing it?
What are we looking for out ofyoga?
And also, what are we lookingfor to help Like what are we
(07:10):
doing for most of the day?
So if you and your work bestiewant to do a practice after work
, I'm just going to make anassumption.
Most of us are probably sittingfor a long time, so we need to
do yoga because we're sittingand our hips are tight and our
back is probably sore and we seethat getting worse and worse
over time.
The shoulders hunched at theshoulder Okay, well, that's what
we want to mitigate.
(07:30):
I think when we think, plusstress right, plus the workplace
stress yeah, so we have thiswhole thing of why we want to go
to yoga is probably because wewant to reduce our stress.
We want to feel better and moreflexible in our body and more
flexible in our body youraverage yoga class at a yoga
studio.
I generally speaking and I'mmaking mass generalizations.
We are all in different placesaround the world and it might be
(07:50):
different in your community,but a lot of times those classes
will probably be fine for yourbody because you're going to
move, you're going to stretchand movement is really great to
undo that work, body adaptationand stress adaptation.
But I think it's helpful to tryto go a little bit deeper and
see if you can find classes thatare talking about more mobility
focused yoga, because when wethink we need to get more
(08:12):
flexible, we think we need tostretch more, but that's not
always the case.
So for me, with Heart and Bones,it's really about this approach
of.
It's not a style of yoga.
Because we teach yoga, we'regoing to bring more mobility
focused movement, which meansyou're simultaneously improving
the range of motion, which iswhat we want when we think we
want flexibility, and then we'realso improving at the same time
(08:33):
with mobility, building thenecessary strength, because when
we're also sitting for a longtime, we're probably losing
strength and as we age, so I'massuming mostly women as we.
We listen to this, we know andwe've probably be hearing it
more and more it's like we gotto build like our bone density,
muscle mass, strength, train allthis stuff, and yes, and yes
and yes and one of the ways.
So go do yoga and go pick upweights actually.
(08:56):
So, even though I might betaking you away from heart and
bones and yoga, please go liftweights.
Actually, we do have someweight classes on heart and
bones.
There, you there's my plug, butthis mood, so it's having this
like it's not just stretching,it's not just I have tight
hamstrings Now I have to stretchthem, it's strengthen them,
mobilize them.
So, approaches to yoga andteachers who understand anatomy,
(09:18):
informed movement how you findthat?
I'm not sure, because I'm notsure all teachers are like.
I'm an anatomy informed teacher, but if you start to hear those
words around, then you cantrust.
Or if they say the wordsmobility, you might be able to
feel a little bit more confidentand like oh okay, this is the
movement practice that's notjust going to stretch me, but
it's going to stabilize, it'sgoing to strengthen me, it's
going to help my nervous system,it's going to help my
(09:41):
proprioception, my balance,everything that we need as we
age and have sedentary jobs.
That was a very thorough answer.
Jess (09:47):
So thank you.
I think about a lot of ourquestions that are coming from
our work besties during ourfocus this season on wellness.
It does have a lot to do withstress and burnout.
Would that change your answerin the style of yoga or would it
still be the mobility I thinkyou can?
Brea Johnson (10:04):
have it all.
I'm a little bit biased becauseI've been teaching for 20 plus
years and have been reallyteaching this anatomy informed
approach for half that time, andI teach teachers to teach it
around the world.
This is the world one.
That's the one where we'regoing to stretch and we're going
to.
It's quiet and yes, I'm notsaying don't, because if you go
(10:33):
and you love it, it feels good,hooray.
But in my mind, especially ifwe work full-time jobs, we don't
have kids and families, wedon't have a ton of time to do a
whole bunch of different things.
So I'm always thinkingcontextually of the world that
we're in.
Well, we've got to multitask.
So, while we're doing yoga, canit have some strengthening
elements?
Can it have some flexibilityelements?
(10:55):
Can it have that yin style feel?
It's like burnout, stressrelease, and I think you can and
there's ways to do it.
This is a generalized thing.
It's going to be different foreverybody.
Our needs are going to bedifferent.
Sometimes it's not a yin class,maybe a fully restorative yoga
class where it's all the propsall day long.
You're just lying around andbeing held by those props.
Yes, there's no strengtheningand mobility going on, but holy,
(11:17):
your nervous system loves that,but maybe you don't have time
to do both a restorative and amore movement-based thing.
So maybe finding classes thatallow that ability to have we're
moving, we're strengthening,we're doing all the things my
body, my joints, my muscles needand want and we're giving time
at the end to just relax, do ourrelaxation, do our Shavasana,
(11:38):
and I think that's where I getreally excited about having this
online platform, becausethere's also then, the
convenience factor.
So you go to work, you workdone at five, got to run to the
yoga studio.
When are you going to makedinner?
When?
Claude (11:47):
are you going to?
Brea Johnson (11:47):
help like feed the kids, pick them up from daycare
wherever and however you are inyour life.
The convenience of these onlineclasses.
For example, I have 10 minutes,and 10 minutes makes a big
difference to my shoulders thathave been at my ears all day
because my boss has stressed meout and I've got this deadline.
Wait, I can do 10 minutes of ashoulder mobility movement and
(12:10):
that is actually supportive foryour nervous system.
It may not give the samefeeling quite as like an hour of
restorative yoga where you justlied around and had a beautiful
delicious cozy nap and it'sstill beneficial.
Claude (12:19):
That's also incredible to hear that we, like you, say
we don't need to do a whole hour, even doing by 10 minutes, and
so that you don't have to stresseither, say, oh my god, I did
not have time to do my one houryoga, which again get to the
other way, you're even morestressed out.
But knowing that you can dojust 10 minutes and there's
(12:42):
going to be some benefits to it,it's so great to hear and when
you hear that and I hope, aswe're all listening like does
your body just go right?
Brea Johnson (12:51):
like sort of that.
Okay, we're right, I don't like10 minutes can be enough, and
so that's a very good point andI think that's something that
again, this mainstreamperspectives and approaches to
yoga under capitalism, which arewe got to have you in and
there's nothing wrong with anhour class, because I was about
to say we've got to have you infor that.
Claude (13:08):
Yeah, no, of course you have.
Yeah, you have always.
You know, okay, I can do theone hour, do the one hour I do.
I can't do the 10 minutes.
It's good enough, yeah.
Jess (13:18):
Well, another thing to think about is cause.
We talk a lot about when wekicked up the wellness, what we
were going to do throughout ourwork day to help alleviate
stress, and you don't havenecessarily an hour throughout
your workday, so, seeing thatthere is on demand, five, 10
minutes, maybe even 15 minutes,whatever you could, whatever you
can incorporate into your daymight really be extremely
(13:39):
beneficial, even more so than,like some of the things we've
been suggesting which are alsohelpful, like going outside and
taking a quick walk or justwalking over to someone to say
hi, but this could also do thestress release, but also this
could also do the stress, thestress release, but also help
you for other elements too, andit's not maybe it is an is
research has really shown, and Icall it like little movements
more often, or little moments ofmindfulness more often, because
(14:01):
it's also that's where the yogacomes in, because that little
moments of mindfulness is themovement when you remember to go
right, right, okay, even fiveminutes, and it's so.
Brea Johnson (14:11):
It's just such a deep program, I think, for all
of us to just assume well, if Ididn't get the burn, if I didn't
get that hardcore sweat, if Iwasn't on there for an hour and
hour and a half, well, itdoesn't, it didn't work, I
didn't do enough.
That is such a fallacy.
It is such a fallacy that Ifeel I'm always just shouting
from the rooftops no little bitof movements more often.
Because actually, your body andyour nervous system, your
(14:32):
joints and your muscles actuallyall want variety and diversity.
They want meaning, they want tomove in a variety of ways more
often when we're in that chairat work for hours at a time and
there are so many differentthings.
Because I have this onlineplatform, I feel like I keep
promoting it, but what I'mreally just using is the example
.
I keep promoting it, but whatI'm really just using it because
(14:53):
we have many people in ourcommunity that use it at work
and because we have classes thatyou don't even have to stand up
for.
Standing up is really nice andactually there's classes that
you don't have to do sittingeither, they're just standing.
But my point is, when you're atwork you can do these like a
whole entire little five to 10minute shoulder sequence.
Next sequence you will feelimmediately this is the most
beautiful thing.
It's not just like, oh, thatwas probably good for me.
(15:14):
You're like, oh my God, how didfive minutes of shoulder.
So it really I just I think ifwe can just really learn to
trust that those littlemovements of of, and it's in
their little movements ofself-care, and it goes back to
what you both mentioned ofmaking it accessible and
realistic and not adding thatextra layer of stress when the
(15:36):
stress is already in our lives.
Now we have to stress aboutdoing the things that are good
for us.
Claude (15:40):
Right and I think also learning.
For example, the 10 minutesmight be the beginning, right?
You start the 10 minutes.
Oh, I felt so good, I want todo it again tomorrow.
10 minutes.
10 minutes might be thebeginning, right?
You start the 10 minutes.
Oh, I felt so good, I want todo it again tomorrow.
10 minutes, 10 minutes.
And then you're like, oh, letme do 15 minutes now, let me do
30 minutes.
So those 10 minutes really makeyou start to have this habit to
(16:04):
having to go straight to theone hour, which might be a bit
scary.
Brea Johnson (16:12):
It is daunting and well, and I always think of the
yoga studio model and yogastudio is great to be able to go
to, but that one hour as wellisn't just an hour, because you
got to get there.
It's the time to get there thetime to change for it yeah that
becomes elite, like two to threehours depending on how far away
it is, and so what goes firstin our stress management
practices?
That the thing that takes allthe time.
(16:33):
So you're so right Creatingthat habit.
It's sustainable when we takethose little bites and those
little steps.
It's way more sustainable forthose habits.
And then I in my experiencepeople start doing this and then
your body's just like hey, thatwas really nice More like
remember that shoulder stretch.
Jess (16:52):
They do it twice a day for 10 minutes Exactly.
My leg feels good for theshoulder.
Claude (17:00):
What about us?
Oh yeah, their legs beinggenerous on the shoulders.
Jess (17:09):
So, brie, you talked about your online platform, your
on-demand.
How did you get started intothat?
Because it sounds like did youdo traditional classes first in
a studio.
Brea Johnson (17:21):
The teaching since 2003,.
Did it full-time.
I've owned a brick and mortaryoga studio and travel teaching
around the world workshops.
I've been at this game for awhile and then, when I started
to switch into more of what Icall this anatomy informed
approach, which is justinherently more inclusive,
little movement more often feelgood.
Do that everything we've beentalking?
Jess (17:41):
about.
Brea Johnson (17:41):
I started to notice there's a lot of yoga
injuries and a lot of this.
I think it was around 2012,when there was a lot of
conversation in the yoga world,of like, and there was this, I
think, a New York Times articleor some big article that came
out about injuries in yoga, blah, blah, blah, and it just really
created this story.
And then a lot of teachers werelike yeah, wait, this is true,
I've been injured the people inmy classes I'm teaching and what
(18:02):
I was taught isn't reallyworking for them.
And so I started to do a lot ofmore education in anatomy and
movement science, kind ofoutside of the yoga space,
brought it back into yoga andthen realized there's a lot more
people wanting to do this and alot more teachers wanting to
learn this way.
I'm from Canada, but there wasthis global desire from people
wanting to have more of thisapproach, and so it just lent
(18:23):
itself really naturally tosocial media.
In those early days, of course,and by 2017, I was starting to
go okay, there's a real hugemovement here.
There's a real demand.
Let's put this online so thatit's not just like me on social
media teaching people or onYouTube, but let's actually have
this as like an online studioLaunched that in 2018 and before
(18:44):
the who knew the pandemic wascoming.
Jess (18:46):
Yeah, I was going to say, wow, that's like perfect timing
ahead of the curve.
Brea Johnson (18:50):
Yeah, absolutely so, then, which is great,
because it normalized beingonline and it normalized.
Jess (18:55):
Right.
Brea Johnson (18:56):
A lot of people were also like well, how can I
trust an online platform, youknow, if the teacher is not
there?
And this is the.
I think the other power to thisapproach is that I could go on
and on all day, because it'sjust, I've seen the impact that
even through the screen, eventhrough a 10 minute class, 30
minute class hour class on thescreen, because we're teaching
it in this way of anatomy,informed movement, which means
(19:19):
it's just inherently going to befocused on all bodies.
It's inherently going to beclear, supportive cues that
aren't focused on.
Okay, we need to get into thedeepest pose we can, meaning
just always use leg around thehead, because it's the most
extreme thing.
I don't think extreme one do,actually do that.
But it just because it reallyand I and I love it because,
(19:41):
again, people who start to feelthis in their bodies, even in an
online class, and go, oh, thisis what my body has been missing
, I love the feeling of so manypeople will be doing yoga for
years and they're like, yeah, itfeels good.
And then they feel the how wesort of again this anatomy
informed approach, sort oftweaks certain ways of getting
into the movements and gettinginto bodies, and we actually
don't often even do traditionallooking yoga poses.
(20:04):
A lot of it's deconstructedbecause that makes it more
accessible.
And then people are like, oh,that's a lunge, I've been doing
a lunge for 20 years.
And then they try our littlecues and tweaks and it's like,
yes, and your body just knowsthat it's good and right and so,
yeah, so that was my bigimpetus with getting it online
was like, okay, this is.
There's not a lot of otherthings out there that are doing
(20:25):
this Again, this mainstreamapproach which is just like a
stretch feel good, toxicpositivity and things like that
with positivity and things likethat.
And how do new people coming toyour platform know which classes
to take.
What a good question.
Another thing we're verypassionate about in mainstream
yoga we talk a lot about you gotto do a beginner class, you got
(20:47):
to do an intermediate or anadvanced class, and what we're
usually talking about when withthe classes is that it's a
progression of able bodiedness,meaning if I'm taking an
intermediate or an advanced yogaclass, generally speaking, I've
got to have a certain amount ofrange of motion, so flexibility
and strength to do these likebig poses, and that when we
(21:09):
unpack that and look at it, it'slike, well, wait, so whoa, I've
been doing yoga for 20something years and my body's
changing.
I'm not as flexible as I usedto be, or I got into an accident
, or I have a lifestyle that youknow, like all these factors.
So wait, I can't go to thisadvanced class anymore because
my body isn't what it was when Iwas 20, right, and so this like
notion that advanced equalswhat you can do with your body
(21:33):
is complete bullshit.
I'm sorry to, but not sorry, no, it's okay, because then it
leaves so many people out.
So what we've done?
Jess (21:41):
with.
Brea Johnson (21:41):
Heart and Bones is very specifically.
Let me just pause for a second.
Beginner is helpful in thesense that if you've never done
yoga before, maybe a beginnerintro to the practice is
important.
But what we do in Heart andBones is very specific.
There are no beginner classes.
There are no advanced orintermediate labeled classes.
We just label it because, firstof all, it's all again.
(22:01):
This anatomy formed approach isreally I call it the great
equalizer.
What works for the person whohas a ton of flexibility and
even hypermobility also worksfor the person who has barely
any.
Generally speaking, because ofthe way that we're in cuing and
engaging and moving the body inthis very mindful way.
It works for almost everybodywhere the typical type of yoga
(22:25):
is more.
If you can't do put your headon your knees, then it doesn't
really equalize people.
It's very.
If you're listening to this, myhands are moving apart like
pulling.
Jess (22:32):
Yeah, like segregated.
You're putting people intodifferent groups.
Brea Johnson (22:36):
Already the groups already exactly in the same
class and so we very confidentlyand successfully don't need to
say because it works foreverybody and it's like advanced
beginner schmageddon.
That's what I was, you know,like the, so then you can really
just choose a bouquet.
(22:56):
What class do I want to do?
Are my hips sore?
Cool, I can go to the bodyparts.
There's a whole filter of likeokay and body parts of like hip,
shoulder, spine, full bodystrength.
we have, like, what am I in themood for?
Do I want an energizing class?
Great, here, go look at theenergizing ones.
Am I just tired and I want torelax?
Go to the relaxed one.
So it's more giving theautonomy back to people.
(23:16):
I'm not going to categorizemyself in these weird things
called beginner, intermediateand advanced.
I'm just going to tune in andgo what do I need right now?
And then you search for it, andthen there's going to be a
whole bunch of options.
How much time do I have?
Oh, 20 minutes, perfect, great,I'm going to do this.
Jess (23:30):
20 minute hip mobility restorative gentle class, boom
done.
I think that's so smart becausewhen you do take that hour long
class, like a portion of it isfocused on areas that you might
not really need to stretch asmuch or don't feel are helping
you as much.
So it gives you that ability tocreate your own class in a way.
Claude (23:51):
Yeah, that's customized, that's for what you want.
It's really the on demand right.
It's really like what I want.
Brea Johnson (23:58):
Yeah, I've never thought of it quite that.
Thank you, both of you havethat like it's custom.
Claude (24:04):
Really like it's like good teamwork.
Brea Johnson (24:07):
I like this.
No, but the customizationyou're right, you're like
curating your own classes, andisn't that kind of the core of
what the yoga practice is?
Our practice of yoga is aboutself-awareness and learning that
self-awareness.
So that would a great practicein and of itself.
To be like what do I actuallyneed right now?
Not what this teacher is goingto give me and assume for me.
I get to sort of try, and thenalso, too, you get to like be
(24:30):
like Goldilocks and try it outand go okay, does this 20 minute
shoulder class feel good?
And then you're in the middleof it and you're like heck no,
this is not.
And then guess what?
You're not stuck at the studio,you get to press stop.
You can search and play fiveother classes and actually some
people do do that.
They've told me where they like, put them as a little like they
(24:50):
make their own sequences withit.
Jess (24:52):
Yeah, they make their own hour long class.
Claude (24:58):
And do you sometimes also do like live classes?
Brea Johnson (25:01):
Yes, yeah, absolutely so.
We have a team of teachers thatare on the platform and every
month we always hold liveclasses, which is also really
lovely and nice.
And I always feel like I haveto plug the beauty of online
live classes too, because I alsoteach for the last seven years
teacher trainings online and Ithink a lot of people are like,
oh, that learning through ascreen, how will I actually like
(25:22):
, how can I be a yoga teacher Ifwe're not there in person?
But there's something, I think,because humans are so wired for
connection.
We are just like it'sinherently here.
Here we are chatting through ascreen smiling and feeling good
and feeling connected.
Jess (25:36):
You still have that.
Claude (25:39):
And I think COVID made it even more, because before it
was more like screen or no, butwe got so used to now have
connections through the screen,yes, yes, and you're still
feeling something, you're stillgetting something, and it's also
inherently accessible becausewe're in different places.
Brea Johnson (25:57):
And then let's say , with a lot of classes, again,
we have this global communityand, like we have a teacher in
the UK, we have people comingfrom all over the world to
attend, and that just couldn'thappen in real life.
Nobody can afford that, that'snot realistic.
And so then, to be able to havethese classes, so that, and
that's also nice, because itgives people also a little bit
more accountability Wait, so Iwant to go online.
It's hard to press playsometimes, but oh, there's a
(26:18):
live class at two o'clock onTuesday and I can just like
there, I can be accountable andshow up.
Jess (26:23):
Hop on for that, right, yeah, yeah.
And it saves you the time ofcommuting because it's at your
home or anywhere you are, or theoffice, or the office.
Brea Johnson (26:31):
And as a teacher who had been teaching in studios
for decades, it's so nice toactually be on Zoom and I love
being like, oh, your cat's socute and oh, look at that dog in
this.
Or your baby's so cute, justseeing the little glimpse into
each other's eyes Everybody'sactual, real life seep in right
yeah.
Yes, and then they can just do.
You have a work bestie.
Yeah, great, Of course I work ina non traditional environment
(26:54):
in the sense of there's not anoffice that I go to outside of
my home.
This is the beautiful thingabout having an online based
business and so all of the ourheart and bones back behind the
scenes team.
We're all in different placesand so there's like the heart
and bones work bestie.
So definitely like Shannon andUla are my two teammates that
have been fabulous in the in thebusiness.
(27:15):
But definitely from a yogateacher work bestie for sure I
have like.
The first one that popped intomy mind is when my oldest
friend's cat and she co-teachesour teacher training.
We have many decades of workbestie conversation.
Jess (27:27):
I see your eyes lit up as soon as you said her name, Not
that the other two.
It wasn't as exciting, but youwere just like cat.
Brea Johnson (27:32):
A cat Cause.
It's that work, bestie, whereyou're like dissecting all the
things and like, well, it'sabout yoga.
Jess (27:40):
Yeah, but then you could like flip into something else in
two seconds.
Oh yeah, yes, yes.
It just goes to show that Ithink having that connection, as
we talked about, not just withthe classes, but with somebody
else and anything you do in life, can really add more purpose
and more meaning to it as well.
Brea Johnson (27:58):
And normalizing the things, especially in a
workplace where we are here, wegot to show up, we have to make
money this is like whether welike our jobs or not and to have
that comrade and to have thatsort of oh my God, blah, blah,
blah.
Jess (28:09):
Yes, someone who automatically gets it.
Brea Johnson (28:11):
You don't have to explain yeah, yeah, it's
powerful Again because we'rewired for connections.
This is, this is just how arewe are as humans, so it just
helps to amplify who we are whenwe have that bestie or multiple
besties.
Jess (28:25):
Totally so, brie.
We did mention the verybeginning that we were going to
have you answer a question forour work bestie community.
So if you wouldn't mind sharingfrom your point of view, what's
that one thing that our workbestie team can do to help each
other when it comes toleveraging yoga to prevent
stress and burnout, the firstthing that comes to my mind is
(28:48):
being accountability buddieswith each other, because, again,
we all have the best intentions.
Brea Johnson (28:52):
We're like, I'm going to do this thing, I'm
ready.
You're listening to thispodcast.
You're like, yes, I'm ready.
And then Monday morning rollsaround and you're like, yeah,
then I got this this deadlineand I know my shoulders.
Because it's even right.
Like how many times where it'slike I need to drink water and
you're sitting there at yourcomputer getting the thing done.
It's like, at least in my mind.
I'm like Bray drink water.
I'm like, no, I have to get thething done.
So it's like it's hard to dothe things that we know are good
(29:15):
for us.
So, having someone with youthat you're like, okay, let's
make a plan, dart, as we talkedabout earlier, start with 10
minutes, 15 minutes once a day,twice a day, do a class or do
some stretches, do whatever atyour job, because that's the
other awesome thing about doingthings online you can do a lot
of these things without havingto change out of your clothes.
So there's a lot of movementsthat we share in the online
studio, for example, where youdon't even need a yoga mat, my
(29:39):
friends so it makes it even morerealistic where you can both be
like I'm going to meet you inthe conference room, we're going
to do this, or meet you in youroffice, or however your
workplace is set up.
Yeah, we're not.
We don't even have to change.
We're going to do this littleshoulder sequence, easy peasy
done, and so you're like holdingeach other accountable for it
and doing it together and going,oh yeah, okay, we got this, and
(30:00):
then you can amp each other upfor the next time.
Claude (30:04):
Totally, we should do that.
Yeah, we should Book aconference room, one that we
cannot see anybody, because alot of our conference rooms are
actually glass.
Right, and they're not, butthen you can inspire.
Brea Johnson (30:17):
Okay, well, mark my words.
If you start doing that in aconference room where it's glass
and people are walking by,you're going to start to create
a snowball effect.
Yeah, and all of a sudden andwe have and again I like from
some of our members around theworld, we've had reports.
We've had reports of this whereone person starts at doing it
at work and then it just became,and then now it becomes a thing
where it's like, okay, at lunchsomebody picks a 20 minute
(30:39):
class and then half theirworkplace does it.
Jess (30:47):
Does it?
Yeah, that's so smart.
It's smart small you made thatcomment Little movements will
help you longer term, and Ithink it's like a trickle effect
to everybody else.
Yeah, yeah, so smart yeah.
Claude (30:53):
Well, thank you so much, Brie.
You gave us so many greatinsights and tactics for all the
work besties everybody so wecan't wait for them to try and
let us know.
How was it?
Did you start?
Did you try?
Did you give thisaccountability?
Because I think I really lovethat.
That's also what that supportright that we work about work
(31:15):
besties.
So, to all the work besties outthere listening, if you're
ready to rethink your yogapractice, grow your wellness
business or just build asustainable and fulfilling life,
this episode was just for youand Brie, can you please remind
everybody out there how can wego to your online classes?
Brea Johnson (31:38):
You can go to heartandbonesyogacom so
heartandbonesyogacom.
You can also find me onInstagram at
heartandbonesyogacom, soheartandbonesyogacom.
You can also find me onInstagram at heartandbonesyoga,
and YouTube as well.
So there's a lot of freeclasses on there.
And, yeah, and we also haveHeart and Bones.
So, especially if there's anyyoga teachers listening to this,
we have a very yoga teacherfocused podcast as well.
So just really search Heart andBones Yoga and you'll find us
(32:01):
probably everywhere.
Claude (32:10):
Great and we make sure to share in our show notes.
And again, don't forget to workbesties to subscribe for more
conversation.
Jess (32:15):
That's both balance and joy and like the episodes and
thank you so much Remember,whether you're swapping snacks
in the break room, rescuing eachother from endless meetings or
just sending that perfectlytimed meme.
Having a Work Bestie is likehaving your own personal hype
squad.
Claude (32:33):
So keep lifting each other, laughing through the
chaos and, of course, thriving.
Until next time, stay positive,stay productive and don't
forget to keep supporting eachother.
Work besties.
Hello Work Besties.
Do you ever feel like yoga'srules don't quite work for your
body?
Or maybe you've struggled withmaking yoga accessible and
sustainable for yourself as apart of your daily routine?
Well, what if there was a wayto rethink about yoga and how it
could really just fit perfectlyinto your life and your
(00:20):
wellbeing?
We have an exciting guest Breewho will be providing that
example of how you can create asustainable yoga practice, not
just for you, but for your workbestie too, that will fit
perfectly into your schedule.
Claude (00:34):
Hi.
I'm Claude and I'm Jess.
We are corporate employees byday, entrepreneurs by night and
work besties for life.
Jess (00:43):
Join us as we explore how work besties lift each other up,
laugh through the chaos andthrive together in every
industry.
Work besties.
Brea Johnson (00:54):
Hi Brea, how are you?
I'm fabulous and thank you forhaving me here.
Claude (00:59):
Great.
Can you tell a bit?
Brea Johnson (01:01):
more about yourself.
I'm Brie Johnson.
I am the founder of Heart andBones Yoga, so I have.
Heart and Bones.
Yoga is an online platform.
We've been out sharingsustainable, accessible,
wonderful, fabulous yogaeducation and classes online
since like 2018.
But myself, I've been teachingyoga since 2003.
I've been doing this for a verylong time.
(01:21):
It's really wonderful to havebeen able to create this
beautiful global platform andcommunity to really give an
approach to yoga that isn't yourlike.
Let's get our leg around thehead type yoga, kind of try to
like.
It's more like let's move inways that feel really good and
that are easy and simple.
Let's be a little bit moremindful and lovely, supportive,
(01:42):
realistic kind of ways you know.
So it's yeah.
So that's kind of really theheart of the heart and bones.
Jess (01:48):
So, brie, when we, when we kicked off to just to chat with
you before we started thepodcast, you made a comment that
I found really fascinatingabout how you think of yoga as
the yoga, not yoga type product.
Can you explain what that means?
Brea Johnson (02:02):
Yes.
So yeah, I sort of playfullysaid this is yoga but not yoga,
and what I mean by that?
Because yoga, it is absolutelyyoga, it's 100% Like it's yoga.
Yoga is this beautiful ancientwisdom tradition that's come to
us from India for thousands ofyears.
Like this, is this trulytimeless practice that once it
hit the West and once it hitsort of our modern times, a lot
(02:25):
of our cultural things of likeall the wellness industry and
all the problematic stuff withthat really seeped into how we
practice this practice of yoga.
And so when I say it's yoga,it's not yoga, I'm not meaning
it's not not yoga, but it's notthe yoga that we see in the
mainstream, that real sense thatgives people the perception
(02:47):
that, well, I'm not skinny, I'mnot flexible, I don't have those
$500 Lululemon outfits, right,I can't afford to go to that
yoga studio.
Or when I do go to that yogastudio, I feel totally out of
place because everybody seems tobe in this sort of just it's a
vibe that maybe doesn't fit withme.
So so that's what I mean when Isay not yoga, it's.
It's not that mainstream typeyoga, it's the yoga that's like
(03:09):
hey, how are you?
Great, you can barely touchyour toes.
Fabulous, happy to have youhere.
We don't care, it's great.
Claude (03:27):
Let's move and breathe and feel better together.
It's like accessible yogaAnyone can practice it.
Yeah, I mean, I actually lovehearing that because I know with
my sister-in-law each time Isee her, oh, let's do some yoga.
And I'm always scared because,like you say, I'm not flexible
anymore, I don't have the bodyanymore and I don't feel
comfortable anymore.
So if there is in fact a classwhere I can relate, they can
relate to me that, I think, is awin-win.
Brea Johnson (03:49):
It is, and I and it's, you know, I sigh because
it really is such a like whatyou say is such a thing and that
it's a thing that I'm almostbecause I live in my own little
bubble and so I'm almostsurprised that this is not like,
oh yeah, right, people arestill feeling and having this
perception that yoga isn't forthem, or what you're saying that
you've changed.
You know, as we age, lifestyle,working jobs that require you
(04:12):
to sit most of the day, right,these are the things that are
going to make us feel like wecan't do that mainstream
perspective of yoga, because wealready have this assumption
that in order to do yoga, youhave to be this young, flexible
body and also because, like, notall yogas were created equal.
And so you go to your localyoga studio where you don't
really know what you're gettinginto, or your doctor's like you
(04:33):
should do yoga, and then you goto the studio down the street,
let's say, and it's like a flowclass and that might not be
appropriate for a lot of ourbodies, and so then that turns a
lot of people off of yoga andrealize and think that that's
not for them.
Yeah, so much of heart andbones and my mission as a
teacher and the platform, andall of our teachers on that
platform, is really just like no, we've got ways for you to do
(04:54):
this.
Five minute classes, 20 minuteclasses, classes on a chair,
classes for chronic pain,because the yoga also is so much
more than just movement, causeif it was just movement then
we'd all go to like a Pilatesclass, right.
So it's got the movement for usto feel better, but the yoga
part of it comes in and themovement side, because we're
bringing kindness, we'rebringing self-awareness, we're
(05:14):
bringing mindfulness.
This is the benefits of theyoga in a physical form.
May the day come where thedefault consciousness of people,
when they're like, want to doyoga, they can trust that there
are places for them to go,rather than everything that you
just said, claude, which was Iwant to do it, but I don't
really know if this is going tobe right or I don't know if I'm
(05:35):
going to be injured, becausethat happens a lot Right?
Jess (05:37):
Exactly so, brie, you just mentioned a bunch of different
kind of styles of yoga.
Let's say you or your work,bestie has commented I kind of
am interested in yoga.
What would be a great place forthem to start or places for
them to look into?
Brea Johnson (05:51):
That's so tricky because not all yoga, in how we
practice it here in the West theWest being like North America,
europe like non, not India ispretty movement based and it is
based in a lot of these little,in a lot of these styles, and so
it's really truly not createdequal in the sense that it's
like well, it's a kind ofpausing because it's a I wish it
(06:12):
was a really succinct answer.
It could be like well, go tothis style of yoga and this is
going to be the thing for you,but there's so many different
styles that are problematic in alot of ways.
Like it's kind of interesting,without going too deep into the
weeds of yoga, in terms of justlike some of the styles are are
have been created by men for men, in a way like Ashtanga yoga,
(06:35):
some of these other styles, ifanybody's familiar with them, a
lot of times it was created foryoung boys who had physical
abilities, who are able to dothese like contortion-y things
and not but who are the biggestpractitioners of yoga these days
?
Jess (06:47):
but women, yeah.
Brea Johnson (06:49):
And women, like of certain ages, that can't and
won't and shouldn't and don'tneed to get our legs around our
head and our head to our knees.
So so the short answer firstwhat do you want it for us?
When I teach teachers as well,it's so much about this.
Why are we doing it?
What are we looking for out ofyoga?
And also, what are we lookingfor to help Like what are we
(07:10):
doing for most of the day?
So if you and your work bestiewant to do a practice after work
, I'm just going to make anassumption.
Most of us are probably sittingfor a long time, so we need to
do yoga because we're sittingand our hips are tight and our
back is probably sore and we seethat getting worse and worse
over time.
The shoulders hunched at theshoulder Okay, well, that's what
we want to mitigate.
(07:30):
I think when we think, plusstress right, plus the workplace
stress yeah, so we have thiswhole thing of why we want to go
to yoga is probably because wewant to reduce our stress.
We want to feel better and moreflexible in our body and more
flexible in our body youraverage yoga class at a yoga
studio.
I generally speaking and I'mmaking mass generalizations.
We are all in different placesaround the world and it might be
(07:50):
different in your community,but a lot of times those classes
will probably be fine for yourbody because you're going to
move, you're going to stretchand movement is really great to
undo that work, body adaptationand stress adaptation.
But I think it's helpful to tryto go a little bit deeper and
see if you can find classes thatare talking about more mobility
focused yoga, because when wethink we need to get more
(08:12):
flexible, we think we need tostretch more, but that's not
always the case.
So for me, with Heart and Bones,it's really about this approach
of.
It's not a style of yoga.
Because we teach yoga, we'regoing to bring more mobility
focused movement, which meansyou're simultaneously improving
the range of motion, which iswhat we want when we think we
want flexibility, and then we'realso improving at the same time
(08:33):
with mobility, building thenecessary strength, because when
we're also sitting for a longtime, we're probably losing
strength and as we age, so I'massuming mostly women as we.
We listen to this, we know andwe've probably be hearing it
more and more it's like we gotto build like our bone density,
muscle mass, strength, train allthis stuff, and yes, and yes
and yes and one of the ways.
So go do yoga and go pick upweights actually.
(08:56):
So, even though I might betaking you away from heart and
bones and yoga, please go liftweights.
Actually, we do have someweight classes on heart and
bones.
There, you there's my plug, butthis mood, so it's having this
like it's not just stretching,it's not just I have tight
hamstrings Now I have to stretchthem, it's strengthen them,
mobilize them.
So, approaches to yoga andteachers who understand anatomy,
(09:18):
informed movement how you findthat?
I'm not sure, because I'm notsure all teachers are like.
I'm an anatomy informed teacher, but if you start to hear those
words around, then you cantrust.
Or if they say the wordsmobility, you might be able to
feel a little bit more confidentand like oh okay, this is the
movement practice that's notjust going to stretch me, but
it's going to stabilize, it'sgoing to strengthen me, it's
going to help my nervous system,it's going to help my
(09:41):
proprioception, my balance,everything that we need as we
age and have sedentary jobs.
That was a very thorough answer.
Jess (09:47):
So thank you.
I think about a lot of ourquestions that are coming from
our work besties during ourfocus this season on wellness.
It does have a lot to do withstress and burnout.
Would that change your answerin the style of yoga or would it
still be the mobility I thinkyou can?
Brea Johnson (10:04):
have it all.
I'm a little bit biased becauseI've been teaching for 20 plus
years and have been reallyteaching this anatomy informed
approach for half that time, andI teach teachers to teach it
around the world.
This is the world one.
That's the one where we'regoing to stretch and we're going
to.
It's quiet and yes, I'm notsaying don't, because if you go
(10:33):
and you love it, it feels good,hooray.
But in my mind, especially ifwe work full-time jobs, we don't
have kids and families, wedon't have a ton of time to do a
whole bunch of different things.
So I'm always thinkingcontextually of the world that
we're in.
Well, we've got to multitask.
So, while we're doing yoga, canit have some strengthening
elements?
Can it have some flexibilityelements?
(10:55):
Can it have that yin style feel?
It's like burnout, stressrelease, and I think you can and
there's ways to do it.
This is a generalized thing.
It's going to be different foreverybody.
Our needs are going to bedifferent.
Sometimes it's not a yin class,maybe a fully restorative yoga
class where it's all the propsall day long.
You're just lying around andbeing held by those props.
Yes, there's no strengtheningand mobility going on, but holy,
(11:17):
your nervous system loves that,but maybe you don't have time
to do both a restorative and amore movement-based thing.
So maybe finding classes thatallow that ability to have we're
moving, we're strengthening,we're doing all the things my
body, my joints, my muscles needand want and we're giving time
at the end to just relax, do ourrelaxation, do our Shavasana,
(11:38):
and I think that's where I getreally excited about having this
online platform, becausethere's also then, the
convenience factor.
So you go to work, you workdone at five, got to run to the
yoga studio.
When are you going to makedinner?
When?
Claude (11:47):
are you going to?
Brea Johnson (11:47):
help like feed the kids, pick them up from daycare
wherever and however you are inyour life.
The convenience of these onlineclasses.
For example, I have 10 minutes,and 10 minutes makes a big
difference to my shoulders thathave been at my ears all day
because my boss has stressed meout and I've got this deadline.
Wait, I can do 10 minutes of ashoulder mobility movement and
(12:10):
that is actually supportive foryour nervous system.
It may not give the samefeeling quite as like an hour of
restorative yoga where you justlied around and had a beautiful
delicious cozy nap and it'sstill beneficial.
Claude (12:19):
That's also incredible to hear that we, like you, say
we don't need to do a whole hour, even doing by 10 minutes, and
so that you don't have to stresseither, say, oh my god, I did
not have time to do my one houryoga, which again get to the
other way, you're even morestressed out.
But knowing that you can dojust 10 minutes and there's
(12:42):
going to be some benefits to it,it's so great to hear and when
you hear that and I hope, aswe're all listening like does
your body just go right?
Brea Johnson (12:51):
like sort of that.
Okay, we're right, I don't like10 minutes can be enough, and
so that's a very good point andI think that's something that
again, this mainstreamperspectives and approaches to
yoga under capitalism, which arewe got to have you in and
there's nothing wrong with anhour class, because I was about
to say we've got to have you infor that.
Claude (13:08):
Yeah, no, of course you have.
Yeah, you have always.
You know, okay, I can do theone hour, do the one hour I do.
I can't do the 10 minutes.
It's good enough, yeah.
Jess (13:18):
Well, another thing to think about is cause.
We talk a lot about when wekicked up the wellness, what we
were going to do throughout ourwork day to help alleviate
stress, and you don't havenecessarily an hour throughout
your workday, so, seeing thatthere is on demand, five, 10
minutes, maybe even 15 minutes,whatever you could, whatever you
can incorporate into your daymight really be extremely
(13:39):
beneficial, even more so than,like some of the things we've
been suggesting which are alsohelpful, like going outside and
taking a quick walk or justwalking over to someone to say
hi, but this could also do thestress release, but also this
could also do the stress, thestress release, but also help
you for other elements too, andit's not maybe it is an is
research has really shown, and Icall it like little movements
more often, or little moments ofmindfulness more often, because
(14:01):
it's also that's where the yogacomes in, because that little
moments of mindfulness is themovement when you remember to go
right, right, okay, even fiveminutes, and it's so.
Brea Johnson (14:11):
It's just such a deep program, I think, for all
of us to just assume well, if Ididn't get the burn, if I didn't
get that hardcore sweat, if Iwasn't on there for an hour and
hour and a half, well, itdoesn't, it didn't work, I
didn't do enough.
That is such a fallacy.
It is such a fallacy that Ifeel I'm always just shouting
from the rooftops no little bitof movements more often.
Because actually, your body andyour nervous system, your
(14:32):
joints and your muscles actuallyall want variety and diversity.
They want meaning, they want tomove in a variety of ways more
often when we're in that chairat work for hours at a time and
there are so many differentthings.
Because I have this onlineplatform, I feel like I keep
promoting it, but what I'mreally just using is the example
.
I keep promoting it, but whatI'm really just using it because
(14:53):
we have many people in ourcommunity that use it at work
and because we have classes thatyou don't even have to stand up
for.
Standing up is really nice andactually there's classes that
you don't have to do sittingeither, they're just standing.
But my point is, when you're atwork you can do these like a
whole entire little five to 10minute shoulder sequence.
Next sequence you will feelimmediately this is the most
beautiful thing.
It's not just like, oh, thatwas probably good for me.
(15:14):
You're like, oh my God, how didfive minutes of shoulder.
So it really I just I think ifwe can just really learn to
trust that those littlemovements of of, and it's in
their little movements ofself-care, and it goes back to
what you both mentioned ofmaking it accessible and
realistic and not adding thatextra layer of stress when the
(15:36):
stress is already in our lives.
Now we have to stress aboutdoing the things that are good
for us.
Claude (15:40):
Right and I think also learning.
For example, the 10 minutesmight be the beginning, right?
You start the 10 minutes.
Oh, I felt so good, I want todo it again tomorrow.
10 minutes.
10 minutes might be thebeginning, right?
You start the 10 minutes.
Oh, I felt so good, I want todo it again tomorrow.
10 minutes, 10 minutes.
And then you're like, oh, letme do 15 minutes now, let me do
30 minutes.
So those 10 minutes really makeyou start to have this habit to
(16:04):
having to go straight to theone hour, which might be a bit
scary.
Brea Johnson (16:12):
It is daunting and well, and I always think of the
yoga studio model and yogastudio is great to be able to go
to, but that one hour as wellisn't just an hour, because you
got to get there.
It's the time to get there thetime to change for it yeah that
becomes elite, like two to threehours depending on how far away
it is, and so what goes firstin our stress management
practices?
That the thing that takes allthe time.
(16:33):
So you're so right Creatingthat habit.
It's sustainable when we takethose little bites and those
little steps.
It's way more sustainable forthose habits.
And then I in my experiencepeople start doing this and then
your body's just like hey, thatwas really nice More like
remember that shoulder stretch.
Jess (16:52):
They do it twice a day for 10 minutes Exactly.
My leg feels good for theshoulder.
Claude (17:00):
What about us?
Oh yeah, their legs beinggenerous on the shoulders.
Jess (17:09):
So, brie, you talked about your online platform, your
on-demand.
How did you get started intothat?
Because it sounds like did youdo traditional classes first in
a studio.
Brea Johnson (17:21):
The teaching since 2003,.
Did it full-time.
I've owned a brick and mortaryoga studio and travel teaching
around the world workshops.
I've been at this game for awhile and then, when I started
to switch into more of what Icall this anatomy informed
approach, which is justinherently more inclusive,
little movement more often feelgood.
Do that everything we've beentalking?
Jess (17:41):
about.
Brea Johnson (17:41):
I started to notice there's a lot of yoga
injuries and a lot of this.
I think it was around 2012,when there was a lot of
conversation in the yoga world,of like, and there was this, I
think, a New York Times articleor some big article that came
out about injuries in yoga, blah, blah, blah, and it just really
created this story.
And then a lot of teachers werelike yeah, wait, this is true,
I've been injured the people inmy classes I'm teaching and what
(18:02):
I was taught isn't reallyworking for them.
And so I started to do a lot ofmore education in anatomy and
movement science, kind ofoutside of the yoga space,
brought it back into yoga andthen realized there's a lot more
people wanting to do this and alot more teachers wanting to
learn this way.
I'm from Canada, but there wasthis global desire from people
wanting to have more of thisapproach, and so it just lent
(18:23):
itself really naturally tosocial media.
In those early days, of course,and by 2017, I was starting to
go okay, there's a real hugemovement here.
There's a real demand.
Let's put this online so thatit's not just like me on social
media teaching people or onYouTube, but let's actually have
this as like an online studioLaunched that in 2018 and before
(18:44):
the who knew the pandemic wascoming.
Jess (18:46):
Yeah, I was going to say, wow, that's like perfect timing
ahead of the curve.
Brea Johnson (18:50):
Yeah, absolutely so, then, which is great,
because it normalized beingonline and it normalized.
Jess (18:55):
Right.
Brea Johnson (18:56):
A lot of people were also like well, how can I
trust an online platform, youknow, if the teacher is not
there?
And this is the.
I think the other power to thisapproach is that I could go on
and on all day, because it'sjust, I've seen the impact that
even through the screen, eventhrough a 10 minute class, 30
minute class hour class on thescreen, because we're teaching
it in this way of anatomy,informed movement, which means
(19:19):
it's just inherently going to befocused on all bodies.
It's inherently going to beclear, supportive cues that
aren't focused on.
Okay, we need to get into thedeepest pose we can, meaning
just always use leg around thehead, because it's the most
extreme thing.
I don't think extreme one do,actually do that.
But it just because it reallyand I and I love it because,
(19:41):
again, people who start to feelthis in their bodies, even in an
online class, and go, oh, thisis what my body has been missing
, I love the feeling of so manypeople will be doing yoga for
years and they're like, yeah, itfeels good.
And then they feel the how wesort of again this anatomy
informed approach, sort oftweaks certain ways of getting
into the movements and gettinginto bodies, and we actually
don't often even do traditionallooking yoga poses.
(20:04):
A lot of it's deconstructedbecause that makes it more
accessible.
And then people are like, oh,that's a lunge, I've been doing
a lunge for 20 years.
And then they try our littlecues and tweaks and it's like,
yes, and your body just knowsthat it's good and right and so,
yeah, so that was my bigimpetus with getting it online
was like, okay, this is.
There's not a lot of otherthings out there that are doing
(20:25):
this Again, this mainstreamapproach which is just like a
stretch feel good, toxicpositivity and things like that
with positivity and things likethat.
And how do new people coming toyour platform know which classes
to take.
What a good question.
Another thing we're verypassionate about in mainstream
yoga we talk a lot about you gotto do a beginner class, you got
(20:47):
to do an intermediate or anadvanced class, and what we're
usually talking about when withthe classes is that it's a
progression of able bodiedness,meaning if I'm taking an
intermediate or an advanced yogaclass, generally speaking, I've
got to have a certain amount ofrange of motion, so flexibility
and strength to do these likebig poses, and that when we
(21:09):
unpack that and look at it, it'slike, well, wait, so whoa, I've
been doing yoga for 20something years and my body's
changing.
I'm not as flexible as I usedto be, or I got into an accident
, or I have a lifestyle that youknow, like all these factors.
So wait, I can't go to thisadvanced class anymore because
my body isn't what it was when Iwas 20, right, and so this like
notion that advanced equalswhat you can do with your body
(21:33):
is complete bullshit.
I'm sorry to, but not sorry, no, it's okay, because then it
leaves so many people out.
So what we've done?
Jess (21:41):
with.
Brea Johnson (21:41):
Heart and Bones is very specifically.
Let me just pause for a second.
Beginner is helpful in thesense that if you've never done
yoga before, maybe a beginnerintro to the practice is
important.
But what we do in Heart andBones is very specific.
There are no beginner classes.
There are no advanced orintermediate labeled classes.
We just label it because, firstof all, it's all again.
(22:01):
This anatomy formed approach isreally I call it the great
equalizer.
What works for the person whohas a ton of flexibility and
even hypermobility also worksfor the person who has barely
any.
Generally speaking, because ofthe way that we're in cuing and
engaging and moving the body inthis very mindful way.
It works for almost everybodywhere the typical type of yoga
(22:25):
is more.
If you can't do put your headon your knees, then it doesn't
really equalize people.
It's very.
If you're listening to this, myhands are moving apart like
pulling.
Jess (22:32):
Yeah, like segregated.
You're putting people intodifferent groups.
Brea Johnson (22:36):
Already the groups already exactly in the same
class and so we very confidentlyand successfully don't need to
say because it works foreverybody and it's like advanced
beginner schmageddon.
That's what I was, you know,like the, so then you can really
just choose a bouquet.
(22:56):
What class do I want to do?
Are my hips sore?
Cool, I can go to the bodyparts.
There's a whole filter of likeokay and body parts of like hip,
shoulder, spine, full bodystrength.
we have, like, what am I in themood for?
Do I want an energizing class?
Great, here, go look at theenergizing ones.
Am I just tired and I want torelax?
Go to the relaxed one.
So it's more giving theautonomy back to people.
(23:16):
I'm not going to categorizemyself in these weird things
called beginner, intermediateand advanced.
I'm just going to tune in andgo what do I need right now?
And then you search for it, andthen there's going to be a
whole bunch of options.
How much time do I have?
Oh, 20 minutes, perfect, great,I'm going to do this.
Jess (23:30):
20 minute hip mobility restorative gentle class, boom
done.
I think that's so smart becausewhen you do take that hour long
class, like a portion of it isfocused on areas that you might
not really need to stretch asmuch or don't feel are helping
you as much.
So it gives you that ability tocreate your own class in a way.
Claude (23:51):
Yeah, that's customized, that's for what you want.
It's really the on demand right.
It's really like what I want.
Brea Johnson (23:58):
Yeah, I've never thought of it quite that.
Thank you, both of you havethat like it's custom.
Claude (24:04):
Really like it's like good teamwork.
Brea Johnson (24:07):
I like this.
No, but the customizationyou're right, you're like
curating your own classes, andisn't that kind of the core of
what the yoga practice is?
Our practice of yoga is aboutself-awareness and learning that
self-awareness.
So that would a great practicein and of itself.
To be like what do I actuallyneed right now?
Not what this teacher is goingto give me and assume for me.
I get to sort of try, and thenalso, too, you get to like be
(24:30):
like Goldilocks and try it outand go okay, does this 20 minute
shoulder class feel good?
And then you're in the middleof it and you're like heck no,
this is not.
And then guess what?
You're not stuck at the studio,you get to press stop.
You can search and play fiveother classes and actually some
people do do that.
They've told me where they like, put them as a little like they
(24:50):
make their own sequences withit.
Jess (24:52):
Yeah, they make their own hour long class.
Claude (24:58):
And do you sometimes also do like live classes?
Brea Johnson (25:01):
Yes, yeah, absolutely so.
We have a team of teachers thatare on the platform and every
month we always hold liveclasses, which is also really
lovely and nice.
And I always feel like I haveto plug the beauty of online
live classes too, because I alsoteach for the last seven years
teacher trainings online and Ithink a lot of people are like,
oh, that learning through ascreen, how will I actually like
(25:22):
, how can I be a yoga teacher Ifwe're not there in person?
But there's something, I think,because humans are so wired for
connection.
We are just like it'sinherently here.
Here we are chatting through ascreen smiling and feeling good
and feeling connected.
Jess (25:36):
You still have that.
Claude (25:39):
And I think COVID made it even more, because before it
was more like screen or no, butwe got so used to now have
connections through the screen,yes, yes, and you're still
feeling something, you're stillgetting something, and it's also
inherently accessible becausewe're in different places.
Brea Johnson (25:57):
And then let's say , with a lot of classes, again,
we have this global communityand, like we have a teacher in
the UK, we have people comingfrom all over the world to
attend, and that just couldn'thappen in real life.
Nobody can afford that, that'snot realistic.
And so then, to be able to havethese classes, so that, and
that's also nice, because itgives people also a little bit
more accountability Wait, so Iwant to go online.
It's hard to press playsometimes, but oh, there's a
(26:18):
live class at two o'clock onTuesday and I can just like
there, I can be accountable andshow up.
Jess (26:23):
Hop on for that, right, yeah, yeah.
And it saves you the time ofcommuting because it's at your
home or anywhere you are, or theoffice, or the office.
Brea Johnson (26:31):
And as a teacher who had been teaching in studios
for decades, it's so nice toactually be on Zoom and I love
being like, oh, your cat's socute and oh, look at that dog in
this.
Or your baby's so cute, justseeing the little glimpse into
each other's eyes Everybody'sactual, real life seep in right
yeah.
Yes, and then they can just do.
You have a work bestie.
Yeah, great, Of course I work ina non traditional environment
(26:54):
in the sense of there's not anoffice that I go to outside of
my home.
This is the beautiful thingabout having an online based
business and so all of the ourheart and bones back behind the
scenes team.
We're all in different placesand so there's like the heart
and bones work bestie.
So definitely like Shannon andUla are my two teammates that
have been fabulous in the in thebusiness.
(27:15):
But definitely from a yogateacher work bestie for sure I
have like.
The first one that popped intomy mind is when my oldest
friend's cat and she co-teachesour teacher training.
We have many decades of workbestie conversation.
Jess (27:27):
I see your eyes lit up as soon as you said her name, Not
that the other two.
It wasn't as exciting, but youwere just like cat.
Brea Johnson (27:32):
A cat Cause.
It's that work, bestie, whereyou're like dissecting all the
things and like, well, it'sabout yoga.
Jess (27:40):
Yeah, but then you could like flip into something else in
two seconds.
Oh yeah, yes, yes.
It just goes to show that Ithink having that connection, as
we talked about, not just withthe classes, but with somebody
else and anything you do in life, can really add more purpose
and more meaning to it as well.
Brea Johnson (27:58):
And normalizing the things, especially in a
workplace where we are here, wegot to show up, we have to make
money this is like whether welike our jobs or not and to have
that comrade and to have thatsort of oh my God, blah, blah,
blah.
Jess (28:09):
Yes, someone who automatically gets it.
Brea Johnson (28:11):
You don't have to explain yeah, yeah, it's
powerful Again because we'rewired for connections.
This is, this is just how arewe are as humans, so it just
helps to amplify who we are whenwe have that bestie or multiple
besties.
Jess (28:25):
Totally so, brie.
We did mention the verybeginning that we were going to
have you answer a question forour work bestie community.
So if you wouldn't mind sharingfrom your point of view, what's
that one thing that our workbestie team can do to help each
other when it comes toleveraging yoga to prevent
stress and burnout, the firstthing that comes to my mind is
(28:48):
being accountability buddieswith each other, because, again,
we all have the best intentions.
Brea Johnson (28:52):
We're like, I'm going to do this thing, I'm
ready.
You're listening to thispodcast.
You're like, yes, I'm ready.
And then Monday morning rollsaround and you're like, yeah,
then I got this this deadlineand I know my shoulders.
Because it's even right.
Like how many times where it'slike I need to drink water and
you're sitting there at yourcomputer getting the thing done.
It's like, at least in my mind.
I'm like Bray drink water.
I'm like, no, I have to get thething done.
So it's like it's hard to dothe things that we know are good
(29:15):
for us.
So, having someone with youthat you're like, okay, let's
make a plan, dart, as we talkedabout earlier, start with 10
minutes, 15 minutes once a day,twice a day, do a class or do
some stretches, do whatever atyour job, because that's the
other awesome thing about doingthings online you can do a lot
of these things without havingto change out of your clothes.
So there's a lot of movementsthat we share in the online
studio, for example, where youdon't even need a yoga mat, my
(29:39):
friends so it makes it even morerealistic where you can both be
like I'm going to meet you inthe conference room, we're going
to do this, or meet you in youroffice, or however your
workplace is set up.
Yeah, we're not.
We don't even have to change.
We're going to do this littleshoulder sequence, easy peasy
done, and so you're like holdingeach other accountable for it
and doing it together and going,oh yeah, okay, we got this, and
(30:00):
then you can amp each other upfor the next time.
Claude (30:04):
Totally, we should do that.
Yeah, we should Book aconference room, one that we
cannot see anybody, because alot of our conference rooms are
actually glass.
Right, and they're not, butthen you can inspire.
Brea Johnson (30:17):
Okay, well, mark my words.
If you start doing that in aconference room where it's glass
and people are walking by,you're going to start to create
a snowball effect.
Yeah, and all of a sudden andwe have and again I like from
some of our members around theworld, we've had reports.
We've had reports of this whereone person starts at doing it
at work and then it just became,and then now it becomes a thing
where it's like, okay, at lunchsomebody picks a 20 minute
(30:39):
class and then half theirworkplace does it.
Jess (30:47):
Does it?
Yeah, that's so smart.
It's smart small you made thatcomment Little movements will
help you longer term, and Ithink it's like a trickle effect
to everybody else.
Yeah, yeah, so smart yeah.
Claude (30:53):
Well, thank you so much, Brie.
You gave us so many greatinsights and tactics for all the
work besties everybody so wecan't wait for them to try and
let us know.
How was it?
Did you start?
Did you try?
Did you give thisaccountability?
Because I think I really lovethat.
That's also what that supportright that we work about work
(31:15):
besties.
So, to all the work besties outthere listening, if you're
ready to rethink your yogapractice, grow your wellness
business or just build asustainable and fulfilling life,
this episode was just for youand Brie, can you please remind
everybody out there how can wego to your online classes?
Brea Johnson (31:38):
You can go to heartandbonesyogacom so
heartandbonesyogacom.
You can also find me onInstagram at
heartandbonesyogacom, soheartandbonesyogacom.
You can also find me onInstagram at heartandbonesyoga,
and YouTube as well.
So there's a lot of freeclasses on there.
And, yeah, and we also haveHeart and Bones.
So, especially if there's anyyoga teachers listening to this,
we have a very yoga teacherfocused podcast as well.
So just really search Heart andBones Yoga and you'll find us
(32:01):
probably everywhere.
Claude (32:10):
Great and we make sure to share in our show notes.
And again, don't forget to workbesties to subscribe for more
conversation.
Jess (32:15):
That's both balance and joy and like the episodes and
thank you so much Remember,whether you're swapping snacks
in the break room, rescuing eachother from endless meetings or
just sending that perfectlytimed meme.
Having a Work Bestie is likehaving your own personal hype
squad.
Claude (32:33):
So keep lifting each other, laughing through the
chaos and, of course, thriving.
Until next time, stay positive,stay productive and don't
forget to keep supporting eachother.
Work besties.
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