What if the key to confident, authentic teaching is letting go of rigid rules and stepping into your own way of moving? In this episode, we sit down with Sarah White to explore how creative sequencing can shift not only your classes but your entire relationship with yoga.

Part one of this conversation dives into Sarah’s journey from Emirates cabin crew to internationally recognised yoga educator, and how she found her way to the intuitive, intention-led method she is now known for.

We talk about

The moment she realised yoga was her calling

How rigid sequencing left her burnt out and why simplicity became her anchor

Why creative sequencing is not about fancy transitions but about depth, agency and embodiment

The four part structure at the heart of her approach and why she reverse engineers every flow

The teachers who gave her permission to break the rules and trust her intuition

How nature, curiosity and small movements spark her creativity and shape the themes she teaches

Sarah opens up about the values that guide her work, the freedom she wants for every teacher and the moment she realised sequencing could feel alive rather than restrictive.

Part two continues the conversation and goes even deeper into intuition, planning and the realities of building a yoga business.

Listen now and get ready to rethink what a yoga class can be.

About Sarah

Sarah White is a UK-born, internationally recognised yoga educator and the creator of the signature training Creative Sequencing. With over seven years of full-time teaching experience, she has guided teachers across the globe to move beyond rigid sequencing rules and into a more embodied, intentional, and confident approach to their classes.

Having spent 12 years establishing her career in Dubai, Sarah recently relocated to Kentucky, where she continues to share her work with an international audience. Known for blending creativity with depth and practicality, she’s passionate about helping yoga teachers find their unique voice and bring it to life on the mat.

Visit Sarah's website here

Follow Sarah on Instagram

About Alba Yoga Academy

⁠Learn more with Alba Yoga Academy⁠

⁠Learn more about our Yoga Teacher Training here.⁠

⁠Watch our extensive library of YouTube videos.⁠

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In Part 2, the conversation dives deeper into the science of creativity and the heart of teaching. Adell opens up about weaving neurology into movement, how to use novelty to keep the brain engaged and why curiosity is her ultimate teaching philosophy.

You’ll discover:

How brain drills and small changes transform learning.

The role of the nervous system in creative sequencing.

Why repeating sequences isn’t lazy-it’s intelligent.

Adell’s top tips for new yoga teachers.

A powerful reminder that your voice is enough.

The episode closes with Adell’s message for every teacher: stay curious, stay authentic and never underestimate your you-ness.

About Adell

Adell Bridges is a yoga teacher, writer, and educator known for blending movement, neuroscience, and curiosity in her teaching. Originally from a small town in Mississippi, she found her true home in the UK, where her yoga journey began after discovering the practice on Instagram in 2015. What started as a fascination with handstands quickly evolved into a deep passion for understanding the mind–body connection.

After completing her 200-hour training in India, Adell spent years travelling the world teaching workshops, retreats, and trainings while cultivating a global online community through her platform Move With Adell. Her work now focuses on how the brain shapes movement, behaviour, and emotional wellbeing, empowering students to feel more connected, capable, and curious - both on and off the mat.

At the heart of everything Adell teaches is a simple message: the only guru you need is within yourself.

You can practice with Adell via her app, ⁠Move with Adell⁠, you can f⁠ollow Adell here ⁠and find out more at her ⁠website. ⁠

About Alba Yoga Academy

Learn more with Alba Yoga Academy

Learn more about our Yoga Teacher Training here.

⁠Watch our extensive library of YouTube videos.⁠

Follow Hannah on Instagram.

Follow Celest on Instagram

In this episode, Celest and Hannah sit down with internationally renowned yoga teacher, author and brain-nerd Adell Bridges to talk about the art of creative sequencing, staying curious and finding balance between innovation and accessibility.

Adell shares how she went from gymnast to yoga teacher to neuroscience enthusiast, and the exact method she uses to design her signature flows.

Together, they explore:

How to build creative yet grounded yoga sequences.

Why planning your classes creates more freedom, not less.

How to make every student feel included and empowered.

The connection between novelty, safety and the brain’s learning process.

If you’ve ever felt stuck trying to be “original” in your teaching, this one’s for you.

About Adell

Adell Bridges is a yoga teacher, writer, and educator known for blending movement, neuroscience, and curiosity in her teaching. Originally from a small town in Mississippi, she found her true home in the UK, where her yoga journey began after discovering the practice on Instagram in 2015. What started as a fascination with handstands quickly evolved into a deep passion for understanding the mind–body connection.

After completing her 200-hour training in India, Adell spent years travelling the world teaching workshops, retreats, and trainings while cultivating a global online community through her platform Move With Adell. Her work now focuses on how the brain shapes movement, behaviour, and emotional wellbeing, empowering students to feel more connected, capable, and curious - both on and off the mat.

At the heart of everything Adell teaches is a simple message: the only guru you need is within yourself.

You can practice with Adell via her app, Move with Adell, you can follow Adell here and find out more at her website.

About Alba Yoga Academy

Learn more with Alba Yoga Academy

Learn more about our Yoga Teacher Training here.

Watch our extensive library of YouTube videos.

Follow Hannah on Instagram.

Follow Celest on Instagram

In Part Two of this transformative conversation, Anjali Rao and Hannah go deeper into the lived practice of yoga; how to honour its complexity, language and lineage while teaching with integrity and inclusivity.

Anjali unpacks the layered meanings of dharma, reflects on how the concept of true self transcends gender and caste, and explains why Sanskrit is both a source of beauty and a symbol of privilege. She shares how teachers can create spaces of care, accountability and liberation by engaging with history rather than avoiding it.

In this episode:

• What dharma really means — and how to use it with integrity

• The idea of the true self beyond identity, caste, and gender

• Why Sanskrit can be both sacred and exclusionary

• How to strip away old hierarchies and make yoga spaces truly inclusive

• What liberation might look like in today’s yoga world

  
  

• This episode is an invitation to practise yoga as awareness in action; thoughtful, embodied and deeply human.

  
  

  About Anjali

  Anjali Rao is a yoga educator-practitioner whose work deconstructs the dynamics of power in yoga with a multidisciplinary approach integrating philosophy, art and history. She offers insight into the stories that have been obscured by heteropatriarchy, orthodoxy, and colonization.

  She is currently pursuing her Doctorate in Philosophy and Religion at the California Institute of Integral Studies, exploring the formulation of movements of dissent and resistance in the religio-spiritual context. She is on the faculty of many yoga teacher training and continuing education programs. She is also the host of The Love of Yoga podcast, where she shares thought-provoking conversations with yoga scholars and activists on the frontlines of liberatory movements.

  
  

  ⁠Anjali's brand new book, Yoga as Embodied Resistance is now available to buy here. ⁠

  
  

  About Alba Yoga Academy

  ⁠⁠⁠⁠⁠⁠⁠⁠Learn more with Alba Yoga Academy⁠⁠⁠⁠⁠⁠⁠⁠

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What if everything you thought you knew about yoga’s history was only part of the story?

In this powerful conversation, yoga educator and researcher Anjali Rao joins Hannah to explore the roots of yoga that are often left out of modern narratives. From her personal journey as a cancer survivor to her deep dive into philosophy, caste, and patriarchy, Anjali invites us to see yoga not as a single tradition, but as a tapestry shaped by countless voices, movements, and histories.

Together, they unpack common myths about yoga’s origins and discuss what it really means to practise with awareness of culture, context, and power.

In this episode:

Anjali’s story of rediscovering yoga after surviving breast cancer

Why yoga has never been a monolith

The myth of “yoga as union” and what the teachings really point to

How caste, gender, and power dynamics shape modern yoga spaces

Why it’s time to question what we’ve been taught about yoga’s origins

This episode will challenge what you think you know and open new ways of seeing yoga’s depth and diversity.

About Anjali

Anjali Rao is a yoga educator-practitioner whose work deconstructs the dynamics of power in yoga with a multidisciplinary approach integrating philosophy, art and history. She offers insight into the stories that have been obscured by heteropatriarchy, orthodoxy, and colonization.

She is currently pursuing her Doctorate in Philosophy and Religion at the California Institute of Integral Studies, exploring the formulation of movements of dissent and resistance in the religio-spiritual context. She is on the faculty of many yoga teacher training and continuing education programs. She is also the host of The Love of Yoga podcast, where she shares thought-provoking conversations with yoga scholars and activists on the frontlines of liberatory movements.

Anjali's brand new book, Yoga as Embodied Resistance is now available to buy here.

About Alba Yoga Academy

⁠⁠⁠⁠⁠⁠⁠Learn more with Alba Yoga Academy⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Learn more about our Yoga Teacher Training here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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In Part 2, Anastasis Tzanis dives deeper into the nuances of breath in yoga, unpicking common myths and sharing evidence-based insights that will reshape how you guide your students.

From Ujjayi breathing to carbon-dioxide training, this episode challenges the “take a deep breath” cue and invites a more intelligent, individualised approach.

Anastasis discusses why breathwork must be treated as work ; consistent, measured, and practical; rather than a quick-fix relaxation tool. You’ll hear his thoughts on how modern yoga can reclaim the wisdom of pranayama through the lens of science, and how understanding breath chemistry can transform teaching and practice alike.

In this episode:

The truth about Ujjayi breath (and why quiet breathing is often more advanced)

How pranayama aligns with the principles of Buteyko and carbon-dioxide tolerance

Why breath should be used as a tool, not a rule

The story of a student who overcame a panic attack mid-flight using breathwork

How teachers can create more profound learning through experience, not theory

This episode will leave you re-thinking the cues you give, the way you breathe, and the science behind every inhale and exhale.

About Anastasis

Anastasis is a nutritional therapist and breath-work instructor known for his results with patients having autoimmune, cardiovascular and hormonal challenges. He has helped countless individuals improve their health through private consultations, over 150 workshops, and lectures across 8 countries.

Maxing-out life out as a Greek Special Forces paratrooper, earning a Master’s degree at the rigorous Brandeis University, and trading derivatives in New York and London for 7 years, Anastasis experienced first hand how detrimental stress can be on one’s health. All this led to a health crisis that stopped him in his tracks and prompted a deep study of naturopathic medicine to heal himself.

⁠Learn more about Anastasis here⁠

About Alba Yoga Academy

⁠⁠⁠⁠⁠⁠Learn more with Alba Yoga Academy⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Learn more about our Yoga Teacher Training here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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What if the way you breathe could transform your health, your mindset, and even your teaching?

In this fascinating first half of our conversation with Anastasis Tzanis, former Special Forces officer turned functional medicine practitioner and author of Breathing for Yoga (co-written with Patrick McKeown) , we explore how a life of extremes led him to uncover the quiet power of breath.

Anastasis shares his journey from the physical discipline of the military to the mental intensity of finance, and how both left him searching for balance. His story is a reminder that the breath bridges every system of the body and mind, and that true transformation begins with awareness.

In this episode:

How stress, sleep, and allergies can all point to dysfunctional breathing

The difference between biomechanical and biochemical breathwork

Why every student’s breathing pattern is unique (and why one cue never fits all)

The science behind hypercapnia and carbon dioxide tolerance

How yoga and breath together reveal the mind–body connection

Whether you’re a teacher wanting to integrate more science into your classes or a curious practitioner looking to breathe better, this conversation offers both insight and inspiration.

About Anastasis

Anastasis is a nutritional therapist and breath-work instructor known for his results with patients having autoimmune, cardiovascular and hormonal challenges. He has helped countless individuals improve their health through private consultations, over 150 workshops, and lectures across 8 countries.

Maxing-out life out as a Greek Special Forces paratrooper, earning a Master’s degree at the rigorous Brandeis University, and trading derivatives in New York and London for 7 years, Anastasis experienced first hand how detrimental stress can be on one’s health. All this led to a health crisis that stopped him in his tracks and prompted a deep study of naturopathic medicine to heal himself.

Learn more about Anastasis here

About Alba Yoga Academy

⁠⁠⁠⁠⁠Learn more with Alba Yoga Academy⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Learn more about our Yoga Teacher Training here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Can rubbing your jawline, wiggling your ears, or laughing out loud really change your health? According to lymphatic specialist Leah Levitan; yes. And she’s here to show you how simple, playful practices can transform how your body feels and heals.

In part two, Leah gets practical. She walks Celest through her Five Face Framework; a simple daily routine that boosts lymph drainage and supports the brain’s “glymphatic” system.

You’ll learn how to combine it with the popular Dr Perry Nickelston Big Six sequence, why dry brushing and tapping are more than just wellness trends, and how to spot the difference between helpful detox and hype.

The conversation also tackles the psychology of swelling, myths around detoxification, and why tools aren’t always necessary when your hands are your most powerful instrument. Leah explains how to listen when your body “talks back,” why laughter is lymph medicine, and how redefining self-care as weird but powerful body-based rituals can change everything.

In this episode:

The Five Face Framework for clearing brain fog and supporting glymphatics

Why hydration and minerals are essential for fluid balance

The truth about detox: what the lymph can do, and what it can’t

The role of Qigong, yoga, and gentle movement in cultivating flow

How to reframe swelling, symptoms, and body image with compassion

Whether you’re a yoga teacher, a curious mover, or someone looking to feel lighter and more energised, this episode offers tangible practices and a refreshing perspective on self-care and healing.

About Leah

With her extensive training in Myofascial Release Techniques, scar tissue work, trauma informed somatic therapy, organ manipulation, and The Vodder Method of Manual Lymphatic Drainage, Leah has woven together a unique body of work that's designed to support individuals with chronic illnesses. Our body is an ecosystem, and she uses a global approach.

Leah created ⁠Lymph Love Club⁠ as a way to walk people home to their lymphatic systems world wide, and she is s certified lymphedema therapist, Lymph Literacy Advocate, and expert guide into the depths of the lymphatic system's terrain.

⁠Follow Leah on Instagram here.⁠

About Alba Yoga Academy

⁠⁠⁠⁠Learn more with Alba Yoga Academy⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Learn more about our Yoga Teacher Training here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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