Intro and welcome to YOD Yoga

Brahmacharya – Wise Use of EnergyYOD Lens: Intentional focusHow YOD teaches it:Breath-movement coherenceFewer poses, deeper presenceAwareness of where energy leaksBelief shift:“Where I place my attention, energy follows.”In the body:Increased vitalityLess fatigueStronger mind-body connectionDanielle@yodyoga.com For 1:1 information or learn how to teach YOD Yoga

YOD Lens: Energy integrityHow YOD teaches it:Respecting personal capacityNot borrowing force from joints, breath, or momentumEncouraging rest without guiltBelief shift:“I don’t need to take more than I need.”In the body:Sustainable strengthBalanced effortLess burnoutEmail me with questions Danielle@yodyoga.comwww.yodyoga.com

Satya – TruthfulnessYOD Lens: Self-awareness & honest sensationHow YOD teaches it:Tracking breath, effort, and emotional responseEncouraging students to notice what is, not what “should be”Belief shift:“I can be honest without judgment.”In the body:More efficient alignmentLess compensationClearer choicesEmail me Danielle@yodyoga.com

Ahimsa – Non-HarmingYOD Lens: Nervous system safetyHow YOD teaches it:Breath regulation before movementListening to sensation instead of forcing shapesLanguage of compassion in cueingBelief shift:“I am safe to slow down.”“I do not need to push to be worthy.”In the body:Reduced grippingSofter transitionsLess sympathetic dominanceEmail me with questions Danielle@yodyoga.com

Take time to rest and restore even if only for 5 min! 5 min can regulate your nervous system and set you up for your day or even before a good nights sleep! Want more info on deep rest email me Danielle@yodyoga.com

Join Danielle Jokinen for a Tabata YOD class! Want to learn more or teach YOD Yoga ? Email danielle@yodyoga.com

Take the time to reflect and understand what you want to teach, know and learn the information. Really comprehend that information. When you get that- apply it and with the experience and reputation comes wisdom.Dive deep into what ever you love- go share it and watch the magic happen Email me at danielle@yodyoga.com

YOD yoga method and why the 12 min HIIT?Email me danielle@yodyoga.comA 12-minute HIIT (High-Intensity Interval Training) session can be incredibly beneficial — especially when it’s done with awareness and purpose, like in a YOD Yoga class. Here’s why that short burst of intensity works so well for the body and mind:🌬 1. Boosts the Nervous System & Energy FlowShort, intense bursts of movement activate both the sympathetic (action) and parasympathetic (rest) nervous systems, helping you train your body to handle stress and return to balance quickly.In YOD, this builds resilience, helping you stay calm and centered under pressure — on and off the mat.🔥 2. Maximizes Fat Burn & MetabolismHIIT increases EPOC (excess post-exercise oxygen consumption) — meaning your body keeps burning calories even after class.Just 12 minutes can spike your metabolism for hours, supporting efficient energy use without overtraining.💓 3. Improves Cardiovascular & Muscular StrengthAlternating high effort with rest improves heart efficiency, oxygen uptake (VO₂ max), and muscle endurance.This makes your body stronger, more efficient, and adaptable for both daily life and deeper yoga practice.🧘‍♀️ 4. Balances Strength and StillnessThe YOD structure combines HIIT with mindful movement — so it’s not just physical intensity, it’s mental training.You learn to find calm in the chaos, which mirrors the goal of yoga: union between body, breath, and mind.🧠 5. Releases Endorphins & Clears the MindEven in 12 minutes, HIIT triggers a powerful endorphin rush that lifts mood, reduces anxiety, and sharpens focus. HG HormoneYou finish feeling alive, clear, and connected — not depleted.⚖️ 6. Time-Efficient and SustainableYou don’t need long workouts to make real change — you need intention and consistency. Cortisol after 20 min steady state12 minutes is long enough to create transformation, short enough to maintain a regular practice. 🧠 The Nervous System & the YOD MethodThe YOD Method supports the nervous system by bringing the body, breath, and mind into a state of coherence — shifting from chronic stress to empowered presence.YOD stands for Your Own Determination, and it blends yoga, HIIT, and mindset training to regulate the nervous system through intentional movement and awareness.

See how the connection of the 8 limbs of yoga connect with YOD Yoga . Questions or other suggestions email me Danielle@yodyoga.com

Tune in and listen why YOD Yoga is different and why it's not like every other yoga class or fitness class. Listen to what it is:Awareness in actionOptimal bone alignment Movement in all planesNotice how the speak to us from pain and what we can do You are already whole and complete so let's more in freedom with that knowing Email me with insights or questions Danielle@yodyoga.com

Set your day off in the right alignment with this rampage to get your mind, heart and frequency in sync! www.yodyoga.comEmail me danielle@yodyoga.com with questions and take aways - if you want to do 1:1 Life Coaching with me -Email me saying I am ready now!

Listen to the 5 top ways to improve your emotional intelligence with YOD Yoga!

Tune in and drop in a meditation with Danielle Jokinen to get access to insights, truth and wisdom! Email for Spiritual Life Coaching with Danielle Danielle@yodyoga.com

What desire is behind your actions? Is it from a place of purity or a place of fleeting passion that doesn't last? Take time to purify the heart and come from a pure place of peace and action!

Yoga warm upIntegration 20 sec High Boat 20 sec Crow10 Toe to Wrist TapsTabata Push Ups & Side PlankCobra & Leg LowersSkaters & Standing BicyclesBear Taps & Handstand

Notice how you are now. What's your nervous system telling you? What is the state you are living in?We can only heal and expand based on the level of our nervous system.Tune in and listen and any questions email me Danielle@yodyoga.com

The five pillars that are the foundation of that practice of YOD Yoga! breath Optimal AlignmentCenter LineResistance SpaceSee how these show up in your life and on your mat.

Join us for a YOD yoga class! 6 movements 60 sec40 sec20 sec With a yoga coolDown!

This is the time to awaken. To step into awareness with acceptance as it is. Truly absorb the awareness to awaken to a new possibility.What is that for you? What is your next awakening?Want a 1:1 to support you on your journey?Try Life Coaching with me using the YOD Method. Send me an email to get started Danielle@yodyoga.com

Tune into the class today! Integration 10 slg leg squat 10 calf raises 20 sec Crow X 3Tabata Push UpsSuperman Pulldown SkatersBicycles & Handstand