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Inhaling Yoga’s Benefits – Exhaling Negative Energy

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It doesn’t matter how many times you’ve been on your mat, there’s something new that comes up that can throw you off. That’s kind of the point of it all. That breath is your guide. In the studio, but also outside.

Nicki Lemmon


Nicki Lemmon

Our guest this week is a 9-time Certified Yoga Instructor, who spreads her love for yoga by teaching all over the world. Nicki grew up as an athlete and attended the University of Minnesota where she obtained a degree in Kinesiology. It wasn’t until Nicki started working for Lululemon where she was introduced to the beauty of yoga and fell in love.

Episode Highlights

Nicki takes pride in being ‘disruptive ‘ in the yoga space. From training athletes, to grandmas, to guiding beer yoga on the beach, Nicki has no limits when it comes to helping people reap the benefits’ of yoga.

One of the most common misconceptions of yoga is that “it is just stretching”. Nicki’s goal- debunk that myth. Yoga is not just stretching, but it is for everyone. When asked ,”What is it about yoga that’s so great?” Nicki responded, “A lot of yoga is how to live your best life and how to breathe through troubles and intensities and stress.” Nicki went on to explain that yoga is 20% physical – asanas physical poses, what America loves to show. What it doesn’t show is the work it does within.

“What I’m trying to teach people to help them grow is how can I throw them off today and how can I teach them what they already have given to them to use as a tool to overcome this stuff,” Nicki told us.

“There’s only a certain amount of postures and using them in different flows that you can learn”, Nicki explained. Once you’ve learned all the postures and flow, more elements are thrown into the mix. These include distractions such as- balance, heat, practice with your hair down, don’t wipe your sweat. Why distractions we asked.. “To shake it up to keep you breathing… It’s all about the mental piece to help them overcome anything outside the studio… Yoga begins when you want to stop,” explained Nicki. This what is called – “Edge work” – how hard are you working and how much are you getting close to growth – that is where the magic happens (inside & out).

Nicki further went on to explain to us that the mental piece of yoga is learning non attachment. You see the thoughts and let them go, and you learned how to not identify with them anymore. Yoga teaches you how to acknowledge and detach from your thoughts. The first step is awareness. Yoga focuses you to bring awareness into your breath, your body, and your mind. Nicki explained, “learning about your initial reactions and then practicing non-reaction (or an intentional reaction) so we talk here about people’s conditioned reaction may not be the right one, so pause for reacting intentionally. Which is something every single yoga session practices.”

A big part of what Nicki teaches is turning inward – starting class with a word or person in mind. “What will you come back to when things get hard?” Nicki explained that you pause and set an intention for your journey. “Before any journey we get to ask – how do we want this to look?” showing us that we are in control.

There are multiple different styles of yoga. We asked Nicki to break down the most popular –


A slower practice that involves holding poses, mostly seated, for longer periods of time. Poses are generally held for up to 3-5 minutes with a focus on the connective tissues and the joints. The main physical benefits of yin yoga are the hydration of the connective tissues and the increased blood flow in the joints.


Vinyasa Yoga connects one posture to the next using the breath. This can be thought of as linking or flowing into postures which is sometimes why it’s called “Flow Yoga”. The opposite of this would be an alignment based class where students engage with a posture, explore it for a period of time and then “break the posture” by coming out.

HOT 26

A static (non flowing) variation of Bikram’s Hot 26 yoga that is taught in 105 degrees in 40% humidity. Each pose is held 10-60 seconds.


Incorporates hand weights and high-intensity cardio bursts for maximum calorie-burning. This rigorous yoga style is typically held in a heated room (95-100 degrees, 35 % humidity) and sculpts all the major muscle groups.

If you’re interested in trying a class, but have no idea where to start, here are a few things you can do!

  • Try a virtual class in your own house – Youtube (Gold Ivy Health Co. channel)
  • Every studio has an all-levels class
  • Join our sampler class live on Instagram & Facebook (1.31) 6pm CST. It will be available on YouTube if you miss the live!

Don’t have time to take a class, but would love to fit in some moves to reap yoga’s benefits? You can do yoga anywhere – a studio or right at home. You can also do it anytime – Google/YouTube sun salutation (body pump – arms pumping up) to get your blood flowing anytime you need a pick-me-up.

Learn more about how you can benefit from working directly with Nicki – Find Nicki’s Instagram and Facebook page linked under resources below.


Yoga is a popular and sometimes misunderstood practice that deserves some attention. Andrea & Brooke brought in Nicki Lemmon, a 9-time certified yoga instructor, to explore the physical and mental benefits, transformational capabilities, and power of breathwork within the yoga practice. Listen in as Gold Ivy shares their personal experience and mistakes with yoga and how it has helped them overcome injuries and promote self-growth. We all can benefit from tuning into our mind and body and Nicki will provide the inspiration to not only step into the yoga world but use its magical powers and the positive energy it creates to overcome daily stress outside the studio. 

Behind-the-Scenes Video

3 Gold Stars

1. Try the free 45 min sample class Sunday 1.31 at 6pm live on Instagram

2. Learn how you react in trying times or to stress (an exercise in the class above will give you an idea). Otherwise use journaling or pause for reflection when times get intense (even exercise) ask yourself “how did I handle that?”

3. Feed the good wolf every day -playlists, people, gratitude, etc.

Ivy Reflections

  • How can I cultivate more positive energy into my week?
  • Where in my week would it be beneficial to incorporate breath work?
  • What positive benefits could yoga bring into my life?

Piece of Gold

There are two wolves and they are always fighting. One is darkness and despair, the other is light and hope. Which one wins? The one you feed.

Old cherokee tale

Healing Food of the Week-

Lemons are an excellent source of vitamin C, which aids in the absorption of iron, maintenance of bones and teeth, and the functioning of the immune system. The phytochemical limonene, extracted in lemons, is currently being used to dissolve gallstones and promotes the prevention of cancer.⁣⁣⁣

𝐅𝐮𝐧 𝐅𝐚𝐜𝐭: ⁣⁣If you’re watching your salt intake- a lemon slice with meals makes a great salt substitute⁣

Let’s Get Cooking!


  • Find Nicki on Instagram – @lemmonyoga
  • 𝘛𝘩𝘦 𝘦𝘯𝘤𝘺𝘤𝘭𝘰𝘱𝘦𝘥𝘪𝘢 𝘰𝘧 𝘏𝘦𝘢𝘭𝘪𝘯𝘨 𝘍𝘰𝘰𝘥𝘴 𝘣𝘺 𝘔𝘪𝘤𝘩𝘢𝘦𝘭 𝘔𝘶𝘳𝘳𝘢𝘺 𝘔.𝘋. 𝘑𝘰𝘴𝘦𝘱𝘩 𝘗𝘪𝘻𝘻𝘰𝘳𝘯𝘰 𝘕.𝘋. 𝘢𝘯𝘥 𝘓𝘢𝘶𝘳𝘢 𝘗𝘪𝘻𝘻𝘰𝘳𝘯𝘰 𝘔.𝘈., 𝘓.𝘔.𝘛.⁣
Encyclopedia Of Healing Foods - By Michael T Murray & Joseph Pizzorno  (Paperback) : Target

Instagram – @yoga_girl – #yogaeverydamnday


Please and Thank You Granola Bars – 10% off when you use the code “GOLDIVY”

Instagram – @pleasethankyougranolabars

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We thank you for joining us in the fearless pursuit of self-discovery and growth and hope that you transform our lessons into your gold. 

Listen to your truth and go chase your gold.

– Gold Ivy Health Co.

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