The Yoga Podclass

Kyle Wilman and David Stevens

Yoga you can do anywhere — no screen, no video, no performance required.

Kyle Wilman and David Stevens guide you through full audio yoga classes and honest conversations about how the patterns you notice in your body show up in your work, your relationships, and your daily life.
Yoga that meets you where you are. All levels welcome. Screen-free. New episodes every week.

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20 episodes
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Avg 39 min
English

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August 20 · 49 min
46-Min Vinyasa | Tapas & Embracing Discomfort
Lean into the heat. Watch what transforms. Class begins at minute 3:40. David guides you through a 46-minute vinyasa designed to build heat and tolerance. The theme is Tapas. The third Niyama. It translates to heat, but also discipline, transformation, and the willingness to stay with discomfort. When things get hard, do you run or do you stay? Because the way you practice on the mat is the way you live off the mat. New episodes every Thursday. Find us on Instagram @yogapodclass.
August 14 · 37 min
Off The Mat | Just Breathe: But Are You Doing It Right?
Most of us breathe without a second thought — but the way we do it has a real effect on our stress, focus, and how we feel all day. In this Off the Mat conversation, David and Kyle unpack the science behind breathwork: why a longer exhale calms your nervous system while a longer inhale winds it up, why "just take a deep breath" can sometimes backfire, and what the research actually shows about reducing stress, anxiety, and respiratory rate. They also get into "screen apnea" — the surprising finding that about 80% of us hold our breath at our screens — plus the breathing techniques they each reach for, from calming down after a hard conversation to upregulating in the morning. Kyle breaks down the simple 4-count inhale, 8-count exhale practice from this week's class that you can use tonight to fall asleep easier. Try this week's breathwork class, then join the conversation.
August 6 · 10 min
7-Minute Breathing Exercise to Reset Your Nervous System
Feeling stressed? This short breathing exercise calms your nervous system in about seven minutes. No mat, no space, no experience needed. Breathing exercise starts at 2:44. You'll learn a simple technique: inhale for four, exhale for seven that uses your vagus nerve to shift your body out of stress and into rest. Unlike the popular 4-7-8 method, there's no breath hold, so there's no strain and nothing to force. Just a steadier state you can return to anytime: before a hard conversation, between meetings, or at 3 a.m. when your mind won't quiet down. Keep this one in your back pocket for stress, anxiety, or trouble sleeping. Press play, breathe, and reset. Visit yogapodclass.com for blog posts, retreat information and our pose library.
July 30 · 40 min
Off The Mat | Satya, Taking Up Space, & Living Authentically
There's always room for you. You just have to show up. Kyle and David sit down to explore what happens when we make ourselves smaller to fit in, play safe, or avoid judgment. They talk about Satya (truthfulness & living authentically), imposter syndrome, and why taking up space is so terrifying for so many of us. David shares the story of subbing for a beloved teacher and almost canceling his class when he found out Johnny Kest was teaching at the same time. Kyle opens up about imposter syndrome on retreat and the realization that readiness doesn't happen before the action; it happens in the action. They also dig into how society conditions us to shrink. Crossed legs, small voices, dimmed personalities. They talk about the courage it takes to show up as yourself, especially in spaces where you're new or where you admire the people already there. Because here's the thing: "There's always room." New episodes every Thursday. Find us on Instagram @yogapodclass.
July 23 · 37 min
32-Min Vinyasa | Take Up Space
Take up the space you deserve. Class begins at minute 3:28. David guides you through a 32-minute vinyasa timed with Leo season energy. This is an invitation to take up space, not by being loud or dominant, but by refusing to make yourself smaller than you actually are. You'll move through bigger, more expansive shapes: wide-armed pose variations, heart-opening back bends, warrior two with palms facing up, camel pose, and more. The theme is taking up space and satya, or truthfulness. Not just honesty with others, but living authentically, without fear of judgment. Leading with your heart. Embodying the sun's refusal to dim itself. "The world is starving for your gift, your individuality, and for you to take up space." No props required. New episodes every Thursday. Find us on Instagram @yogapodclass and on our website yogapodclass.com
July 16 · 42 min
Off the Mat | Play & the Art of Doing Things Badly on Purpose
What happens when we stop treating everything — our workouts, our hobbies, even our yoga — as something to perfect, track, and check off a list? In this Off the Mat conversation, Kyle and David unpack the theme behind Kyle's hour-long class: Leela, the yogic idea of divine play — playing purely for the sake of play. Fresh off Electric Forest, Kyle shares what a music festival reawakens about fun, silliness, and not taking ourselves so seriously. Together they explore why play tends to fade as we grow up, how "being good" quietly replaces joy somewhere around childhood, and what it means to wobble, fall out of the pose, and try things badly on purpose. They get honest about productivity culture, tracking apps, and the pressure to have everything planned and perfect before we begin — plus where each of them wants to lower the stakes and play more this summer. A reminder to loosen your grip, get on the bike, and stop taking it all so seriously. Chime In: How do you incorporate play into your life or yoga practice? Head to yogapodclass.com and let us know — we may share some responses on the show. New episodes every Thursday. Find us on Instagram at @yogapodclass or our website yogapodclass.com.
July 10 · 54 min
60-Minute Intermediate Vinyassa | Brining Play Into Your Practice
This class works with play. Not play as a break from the real work, but as the mindset itself. In yoga, it's called Lilla, the idea that practice can be creation for its own sake rather than something to get right. You'll feel it in the sun salutations you're invited to improvise, in chair pose lifting into a wobbly drinking bird, and in half moon, where balancing means shaking and falling out and going again without calling it failure. A 60-minute flow, led by Kyle. A block helps in half moon and extended side angle. Notice what shifts when you let a pose be imperfect on purpose. New episodes every Thursday. Find us on Instagram @yogapodclass and on our website ⁠⁠yodapodclass.com⁠⁠.
July 2 · 44 min
Off The Mat | Do Less, Breathe More
Let life be a little lighter. Ease is a practice too. Kyle and David sit down to explore what "Do Less, Breathe More" actually means. Not just in class, but in the real patterns of overextending that show up in work, relationships, rest, and practice itself. David discusses wanting to go deeper into asanas such as revolved crescent lunge, handstands, and advanced shapes. Kyle challenges him: "What are you hoping to achieve by more depth?" They dig into how the pursuit of depth and performance can make yoga an external thing rather than an internal practice. They talk about burnout, crashing from overextension, using busyness to avoid uncomfortable feelings, and what it means to prioritize presence and breath over how a pose looks. They also discuss the cost of never pulling back, physically and mentally. This is a real conversation about redefining what "advanced" actually means. Most of the time, it's not what we originally think. New episodes every Thursday. Find us on Instagram @yogapodclass.
June 25 · 23 min
18-Minute Simple Vinyasa Yoga| Do Less, Breathe More
What if you stopped chasing depth and started pursuing breath? Class begins at 4:44. David guides you through an 18-minute power class with a radical shift in priorities: Do Less, Breathe More. There aren't many poses. Instead, he invites you to slow down, root deeper into your breath, and pursue ujjayi—not the deepest depth. You'll move through simple sun salutations, warrior sequences, and some longer holds. The whole time, David reminds you: if your breath gets choppy, you're doing too much. Ease up. Gather yourself. Come back to what matters. New episodes every Thursday. Find us on Instagram @yogapodclass and on our website ⁠yodapodclass.com⁠.
June 18 · 42 min
Off the Mat: Brahmacharya: The Right Use of Energy
Where does your energy go when you're not looking? In this Off the Mat conversation, Kyle and David unpack brahmacharya,the yogic principle of the right use of energy and how it shows up far beyond the mat. Following Kyle's restorative yoga practice on brahmacharya, the two get honest about energy leaks: compulsive scrolling, over-committing, people-pleasing, and the quiet ways we drain ourselves before the day's even over. They explore why rest so often feels like something we have to earn, the difference between doing and simply being, and what it really means to stop "leaking" energy in a culture that treats time as currency. Along the way, Kyle traces brahmacharya from its classical roots in Patanjali's Yoga Sutras to its modern interpretation, while both hosts reflect on overextending, type-A tendencies, the pressure to perform ( even on the yoga mat) and learning to honor what the body actually needs. Whether you're navigating burnout, exploring yoga philosophy, or simply curious about working with your energy instead of against it, this episode is an invitation to pause and ask: Is this where my energy wants to go? In this episode: What brahmacharya means and how its meaning has evolved The Yamas and Niyamas explained Recognizing your personal energy leaks Why restorative yoga can feel so hard for high achievers Rest, worth, and the myth that rest must be earned Chime In: Where in your life are you currently overextending, and what's making it hard to pull back? Leave us a voice or written message at yogapodclass.com. Join us in Sayulita, Mexico for our 2027 yoga retreat (March 27–April 3). Details under the Retreat tab at yogapodclass.com. Yoga Pod Class is a screen-free yoga podcast. Some weeks we guide you through practice; other weeks we explore how the patterns we notice on the mat show up in everyday life.
June 11 · 39 min
30-Minute Restorative Bedtime Yoga | The Right Use of Energy
When did you last do less and feel okay about it? Not guilty, not behind. Just okay. Class starts at 6:00. This is a restorative class built around Brahmacharya, one of the yamas, usually translated as the right use of energy. Where is your energy actually going? And is that a conscious choice, or just a leak you stopped noticing? You'll move through a handful of slow, supported postures with longer holds. No props needed, just a mat, or honestly just the floor. It's a practice for the end of the day, right before bed, or any moment you need a reset. And we want to hear from you! This week's Chime In question: Where in your life are you currently overextending, and what's making it hard to pull back? Leave us a voicemail at www.yogapodclass.com.
June 4 · 35 min
Off The Mat: Active Surrender
Surrender isn't giving up. It's the most active thing you do. Kyle and David sit down to explore what that actually means on the mat and in real life. David opens up about facing genuine uncertainty in his career for the first time in seven years, and what it looks like to stop forcing outcomes and start trusting the process instead. They talk about the palm tree analogy: strong enough to have a foundation, soft enough to bend with the storm. They dig into the stories we tell ourselves about self-worth, money, being a provider, and what happens when we're willing to rewrite those narratives. This is an honest conversation about what surrender demands from us when life gets uncomfortable, and why that's exactly when we need it most. New episodes every Thursday. Find us on Instagram @yogapodclass.
May 28 · 35 min
30-Min Vinyasa Yoga | Active Surrender: Shoulder Focus
Surrender isn't giving up. It's giving yourself fully to what is here, right now. Class begins at 4:00. David guides you through a 30-minute active class focused on shoulder strength and mobility, grounded in the theme of Ishvara Pranidhana (surrender). But this isn't passive. Surrender is the most active thing you do. You'll move through sun salutations, warrior variations, extended side angle, horse pose with eagle arms, and deeper shoulder work. The whole time, David invites you to embody a palm tree: strong enough to have a solid foundation, soft enough to bend with the storm. Strength and softness at the same time. That's what surrender looks like on the mat. And off it too. No props required. New episodes every Thursday. Find us on Instagram @yogapodclass and on our website yogapodclass.com
May 21 · 40 min
Off The Mat : Ahimsa (non-violence)
Non-violence sounds easy until you turn it inward. Ahimsa is the first of the yoga yamas, and Kyle and David think that's not an accident. In this episode, they explore why the most persistent violence in most of our lives isn't physical. It's the critic, the judge, the comparer, and the voice that keeps saying "you should be further along by now." Kyle shares what grief and a recent breakup have been surfacing for him. David opens up about a day where the best thing he could do for himself was skip the yoga class and just feel bad. Together they get into how ahimsa shows up on the mat (pushing past pain, sacrificing breath, stretching further than your body is ready for) and how the same patterns run off the mat without us noticing. They also cover the difference between pain and discomfort in practice, why anxiety and excitement feel identical in the body, a quick walkthrough of the yamas and niyamas, and why replacing one "should" with another isn't the answer. The Yoga Podclass is a screen-free yoga podcast. Some weeks we guide you through practice, other weeks we explore how patterns on the mat show up in daily life. yogapodclass.com |
May 14 · 26 min
20-Minute Yin Yoga| Ahimsa: A Restorative Practice in Self-Compassion
When was the last time you said something to yourself that you'd never say to someone you love? This restorative class explores ahimsa, yoga's first ethical invitation, often translated as nonviolence. But this isn't about fists or actions. It's about that quiet voice that says "I should be further along" or "what's wrong with me." Class starts at 5:20. Kyle guides you through a slow, reclined practice focused on moving the spine in every direction. Banana pose, gentle twists, sphinx, seal, and child's pose. All floor-based, all held long enough to actually settle in. No props needed. This class is an invitation to notice where you're carrying self-criticism in your body and your thoughts, and to practice, even just for a few minutes, putting it down. Softening without giving up. Best for evening practice or anytime you need to slow down. Led by Kyle | Restorative/Yin | All Levels New to The Yoga Podclass? This is a screen-free, audio-only yoga podcast. Just press play, close your eyes, and follow along. Next week, Kyle and David explore ahimsa off the mat in conversation.
May 7 · 1 hr 17 min
Off The Mat with author, yoga teacher Ellie Roscher
What if your body isn't the problem—but the narrator? Kyle and David sit down with author, yoga teacher, and brilliant human Ellie Rocher to talk about body stories, narrative repair, and what your time on the mat is actually trying to tell you. Ellie shares how a catastrophic gymnastics injury taught her that trauma doesn't change, but the story you tell about it does. And that shift changes everything. They explore the stories society hands us about our bodies, the ones we've been carrying without questioning, and how the yoga mat becomes a laboratory for talking back to the narratives that limit us. From paradoxical breathing to the power of practicing with a prosthetic leg, this conversation gets specific about what it means to listen to your body's whisper instead of overriding it. You'll hear about master narratives and counter stories, why discomfort is an invitation worth exploring, and how bodies that have felt othered can be centered and celebrated. This isn't about self-improvement. It's about witnessing yourself. Revision, not perfection. Follow this exhale back home to your body, back home to this moment where there is so much to notice. You can practice with Ellie at Up Yoga in South Minneapolis, and you can find Ellie at ellieroscher.com and on Instagram @ellieroscher. Her latest book is Fair Game: Trans Athletes and the Future of Sport. New episodes every Thursday. Find us on Instagram @yogapodclass and on our website yogapodclass.com
April 30 · 38 min
33-Min Vinyasa Yoga | Turning Towards Curiosity
Your body has been trying to tell you something. Are you listening? Class begins at 4:40. David guides you through a 33-minute vinyasa class that treats your practice as self-study, not self-improvement. You'll move through sun salutations, warrior variations, hip openers, and twists with longer holds that ask: what story have you been telling about your body? Is it true? Is it kind? Is it even yours? This class isn't about pushing through. It's about turning inward with curiosity instead of judgment. Your body is the narrator. Your practice is where you learn to listen. No props required. New episodes every Thursday. Find us on Instagram @yogapodclass. For information on our upcoming retreat, visit yogapodclass.com/retreat
April 23 · 41 min
Off The Mat: Contentment Isn't What You Think
Santosha is usually translated as contentment. It's usually misunderstood as feeling good. This week, Kyle and David talk through what contentment actually looks like when life is hard — how grief and gratitude can exist in the same moment, why "I'll be content when..." is a trap, and what it means to bring your whole self to the mat when your whole self isn't doing great. They get into the physical side too: the duality inside poses like Warrior II and revolved triangle, why softening into a twist gets you deeper than forcing it, and what half pigeon reveals about your relationship to discomfort. Also: The Recalibration yoga retreat at Haramara in Sayulita, Mexico is officially open for registration. Details at yogapodclass.com under Events.
April 16 · 31 min
25-Minute Vinyasa Yoga | Santosha: Finding Contentment
Visit YogaPodclass.com for retreat details. This week Kyle explores santosha, the yogic practice of contentment, not as settling or going quiet, but as the willingness to stop fighting the truth of where you are long enough to actually feel it. Class starts at 6:20 The inspiration came from grief. After losing his dog Lucy, Kyle found himself cleaning the house, crying, and unexpectedly feeling genuine gratitude at the same time. He kept waiting for one feeling to cancel the other out. It never did. That's the teaching. In class, you'll work with the tension between effort and ease, discomfort and stillness, holding on and letting go. Santosha doesn't ask you to feel one thing. It asks you to be honest about what's actually true right now. What to expect: a moderately active slow flow with longer holds, crescent lunge, warrior two, extended side angle, camel, and a surrender series to close. All levels welcome. No screen required. Next week, Kyle and David take this conversation off the mat.
April 9 · 42 min
Off The Mat | Joy Comes Back
Joy is easy to miss. Not because it isn't there, but because we're usually moving too fast to catch it. The good stuff tends to pass right by while we're focused on what's wrong, what's next, or what still needs fixing. In this episode, Kyle and David explore what it actually means to find joy in the small things — on and off the mat. They talk about why it's easier to feel the hard moments than to let the good ones land, what it looks like to hold grief and gratitude at the same time, and why joy might already be showing up in your life even when it doesn't feel that way. Plus: Kyle reflects on practicing without practicing, David shares what's been lighting up his teaching lately, and they read a poem that started it all, Joy Comes Back by Donna Ashworth. This week's cue: Breathe in the basic. Simmer in the simple. Visit yogapodclass.com for updates and to sign up for information on our upcoming retreat at Haramara in Sayulita, Mexico, March 27 - April 3 2027.

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