All Posts By

Michelle Ryan

SHY Mobile Yoga Labs Are Back! Sign Up Now!

By Events
yoga lab cobra proper alignment hot yoga

Deepen your hot yoga practice and learn how to execute each posture for your body type in Yoga Labs. Space is limited so sign up today!

“Am I doing these postures correctly?” “Why is this posture so good for me?” “If I can’t (fill in the blank), am I still getting all the benefits of a hot yoga practice?”

Have you ever wondered about any of these questions? (To be honest, we all have at some point or another in our practice journey!)

Well, we’re going to give you the opportunity to get those answers at our upcoming yoga labs!

Now in their fourth season at SHY Mobile, yoga labs are designed to help you learn about every posture’s benefits, proper execution and modifications. Each lab is limited to 10 students so you can get the most out of the sessions.

Each session will cover the purpose of each posture, the muscles utilized, how to maintain proper alignment, and how to execute the posture for YOUR body type. Each person who participates will receive personalized attention and support in executing the poses.

Whether you’re new to hot yoga or you’ve been a regular practitioner, you’re sure to learn something new that will have a positive impact on your practice!

Yoga labs will begin after the 9:30 a.m. class on Saturdays and last approximately 60 to 90 minutes. SHY Mobile instructors will lead each lab. Cost is $10 per session.

We invite you to deepen your practice and learn more about the benefits of hot yoga with us! To reserve your spot, sign up online or the next time you come to the studio!

2015 Yoga Labs Schedule

Saturday, Sept. 12

  • Deep Breathing
  • Lateral Half Moon
  • Standing Back Bend
  • Hands to Feet
  • Awkward Part 1
  • Awkward Part 2
  • Awkward Part 3
  • Eagle

Saturday, Sept. 19

  • Standing Head to Knee
  • Standing Bow Pulling
  • Balancing Stick

Saturday, Sept. 26

  • Separate Leg Stretching
  • Triangle
  • Separate Leg Head to Knee
  • Tree
  • Toe Stand

Saturday, Oct. 3

  • Dead Body Pose – Face Up
  • Wind Removing – One Leg
  • Wind Removing – Two Legs
  • Sit Up
  • Cobra
  • Dead Body Pose – Face Down
  • Locust – One Leg
  • Locust – Two Legs
  • Full Locust
  • Bow

Saturday, Oct. 10

  • Fixed Firm
  • Half Tortoise
  • Camel
  • Rabbit
  • Head To Knee
  • Stretching
  • Spinal Twist
  • Breathing In Firm

Saturday, Oct. 17

  • Elements of Iron Hour

See you in yoga lab!

Labor Day Schedule Announced

By Announcement

Labor Day ScheduleWe will have an abbreviated schedule for the Labor Day weekend. Please take note of the changes:

Friday, Sept. 4
Normal Schedule

Saturday, Sept. 5
9:30 am Gold 90 ONLY

Sunday, Sept. 6
8:15 am Iron Hour
9:30 am Sterling 60
NO PM CLASSES

Monday, Sept. 7
6:15 am CANCELLED
Regular Schedule for Rest of Day

Tuesday, Sept. 8
Back to Normal!

Have a safe and relaxing Labor Day weekend!

SHY Mobile Sends Teddy Off With a Great Big Camel!

By Announcement
teddy and lucille teacher training camel

Teddy and Lucille, November 2011

It seems like a long time ago now when we all came together to help send Teddy to Teacher Training.

Here’s a photo of Teddy and me at the Hollywood sign taken in November 2011 when Teddy was at training.

Since then, Teddy has become a client-favorite on the podium. He’s even gotten a few Best Yoga Teacher Nappie Awards to prove it!

We are sad to say that Teddy’s last class at Sterling Hot Yoga Mobile was Thursday, August 13.

But the good news is that he promises to be back now and again when he’s in town. Meanwhile, Teddy will be spending the majority of his time with Nicole at Bikram Yoga Pensacola.

Thank you to each of you who showed up to send Teddy off with your best wishes, gratitude and love for his time and instruction here with us in Mobile.

You all definitely gave Teddy a proper adieu. We hear his infamous eternal camel spanned three sets!

Thank you, Teddy, for all your hard work with us all at Sterling Hot Yoga. You (but maybe not your camel) will be missed.

May the force be with you!

We’ll Help You Chill Out in Final Savasana!

By Announcement
chilled lavender towels final savasana

Lavender helps alleviate anxiety, insomnia, depression and restlessness. That means our chilled lavender towels will make your final savasana even more relaxing!

The lavender herb can trace its roots (haha!) all the way back to ancient Egypt where it was used in the process of mummification.

Its name comes from the Latin words “lavare,” which means “to wash,” and the similar word “livendulo,” which means “livid” or “bluish color.”

Research has revealed that the essential oil of lavender may be used for treating anxiety, insomnia, depression and restlessness.

Always striving to ensure you have a great experience at Sterling Hot Yoga Mobile, we have put into place a system for everyone after every class to relax even more at final savasana with cool, soothing lavender towels!

We rolled out the towels (haha!) just in the last week, and we will be working to ensure everyone has the opportunity to relax with a lavender towel at the end of class.

If, for whatever reason, you don’t want to receive a lavender towel, that is absolutely no problem. Just let the teacher know.

When you are finished with class, please place your used lavender towel in the basket just outside the hot room door with any rented Sterling practice towels. We’ll take care of the rest. We hope you enjoy!

We Need Your Nappie Votes!

By Announcement

Nappie AwardsThanks to everyone who voted! We made the cut!

Sterling Hot Yoga Works Mobile has finalists in two categories for the Nappie Awards – Best Yoga Studio in town (Sterling Hot Yoga Works) and Best YogaTeacher (Teddy Ward AND Shoshana Treichel)!

Now is the time to step up and show Mobile that Sterling is the best in town! So vote now and vote often! Thank you for your support!

July 4th Holiday Schedule Announced

By Announcement

American Flag Independence Day July 4thWe will have the following schedule for the July 4th weekend.

Please take note:

Friday July 3
9:30am – Sterling 60

Saturday, July 4
Studio is CLOSED

Sunday, July 5
8:15am – Iron Hour
9:30am – Sterling 60

Monday, July 6
Regular Schedule


Enjoy your independence!

Get Ready for the Alchemy Challenge!

By Announcement
alchemy challenge, sterling hot yoga, body composition testing

Alchemy is the forerunner to modern chemistry.

Sterling Hot Yoga is billed as a ‘foundry for change.’

A regular practice can bring about physical, mental and emotional changes, and many of our students’ personal stories and experiences have reinforced that.

So to build on that idea of change, Sterling Hot Yoga Mobile is organizing an alchemy challenge.

What does that mean? Well, the definition of alchemy is “transforming a substance into great value; an elixir of life!”

When you practice Sterling Hot Yoga, you are chemically transforming your body and mind into something greater, better, stronger and, yes, you are creating an elixir of life!

So with that in mind, we are introducing the Alchemy challenge. Here’s how it works:

1.  Before your challenge begins, you will schedule a one-on-one meeting for a baseline analysis which will include:

  • Basic Nutrition Counseling
  • Basic Yoga Therapy Consultation
  • Body Composition Analysis, including: percentage of body weight that is fat; percentage of body weight that is muscle; and calculation of ideal weight.

2.  You will commit to the following schedule each week for four weeks:

  • Two Iron Hour Classes AND
  • Two Gold 90 OR Sterling 60 classes

3.  You will complete an exercise and nutrition diary to track eating and moving habits and general health (feelings, thoughts, sleep patterns, moods, etc.)

4.  After four weeks, you’ll meet again to review your nutrition diary and recalculate your body composition for comparison.

Body composition testing in Mobile can cost upwards of $200 for one test. At SHY Mobile, two consultations will cost you only $79 (in addition to your membership) for those on autopay and $109 for those on an introductory, comeback special or other non-autopay package.

If you want to do a second month of Alchemy, the price for a third meeting is $49 (in addition to your class package).

Space is limited – so sign up now for your transformation!

Samantha Finds Self-Acceptance On and Off the Mat

By News

samantha physical acceptance determination sterling hot yoga benefitsMany students try Sterling Hot Yoga for the physical changes they hope to see—a trimmer waistline, toned arms and legs, and improved balance, strength and flexibility.

But an even more profound change, in many ways, that comes with a hot yoga practice comes from within.

Samantha Wells knows that firsthand. She started practicing at Sterling Hot Yoga Mobile just a few weeks before the 30-Day Spring Challenge began, having never tried hot yoga before.

“I avoided it like the plague,” she said of the heat.

Putting those former notions of hot yoga aside, she quickly committed to completing a 20-class goal to keep her newfound practice consistent and relied on her teammates to help hold her accountable.

What Samantha found on—and off—the mat was not what she expected.

Through sweat, patience and determination, she found a physical acceptance she didn’t realize she needed.

“The things I struggled with, I didn’t realize it,” she said. “But apparently I am. I didn’t realize it was an issue until it got better.”

About halfway through the challenge, Samantha posted this incredibly emotional account of her personal breakthrough on Facebook:

“This is me. This body is mine. It may not be what society tells us is ‘beautiful,’ but I am learning to love it,” she wrote. “What most people can’t see when looking at this picture is this body feels so much better than it did two months ago, it looks better than it did two months ago and it’s mine. And I’m proud of that.

“As I type this, tears are in my eyes. I’m afraid not everyone will see this body the way I have come to, but with everything I have I’m posting this so that other people can start to see their bodies as beautiful, too.”

Samantha’s new perspective on hot yoga was reinforced when she recently revisited her vision board to reflect on past goals and set new ones. She was struck by the irony of one of her posts that incorporated a popular hot yoga saying about the practice’s physical effects.

“I started hot yoga so I could ‘sweat like a pig and look like a fox,’” she said. “Two months in and I’m seeing that there’s so much more to it!”

Gradually, she said her negative self-talk was replaced with a positive, encouraging voice “telling me that I am strong, that I do have a lot to show for my hard work, that the results I’m looking for will come—with time.”

That self-acceptance gave way to a more determined Samantha during a recent kayaking experience. Despite typically avoiding such activities because of her weight, she decided to give it a try.

“The more I fell out, the more determined I was to do it,” she said. “This is a new concept for me. I usually give up, but that day I did not!”

Perhaps that resolve to overcome challenges outside of the hot room was strengthened by her resolve in it. Not only did Samantha meet her 20-day goal commitment, but she exceeded it by four classes!

During that time, there were physical changes, too, she said, that included increased flexibility, regulated blood sugar, improved muscle tone and a feeling of balance.

But most importantly hot yoga made her believe and accept that she is beautiful from the inside out, and she is eager for others to experience their own internal and external transformations.

“Join me if you’d like,” she said. “I’ll come with you to your first class, and we can be beautiful together!”

Come practice with Samantha and get started on your own yoga journey with our 30-day introductory special!

Jana Gets Over the Hump in Camel After a Year

By News
jana rocker camel milestone hot yoga inspiration

Jana Rocker reaches her ankle in Camel after one year of practicing at Sterling Hot Yoga Works Mobile.

Most new students who practice at Sterling Hot Yoga Mobile are intimidated by the level of heat in the hot room.

Jana Rocker was, too, when she signed up for her first class a little more than a year ago.

“I am terrible with heat,” she said. “But the yoga helped me a lot. I can actually go outside in the heat and it does not bother me.”

Taking that first step to try hot yoga wasn’t an easy one. Cancer took its toll on Jana’s life at a young age.

She lost her arm as a result and watched helplessly as friends suffered and died from the disease.

That experience fueled her calling to pursue cancer research, but she dropped out of graduate school in 1995 when a professor told her she couldn’t do science with one arm.

For 10 years, Jana battled PTSD, depression and anxiety until she realized she was “just settling for the status quo and not growing at all as a person or working in my passion.”

“PTSD was still a problem working in a cancer center for a few years,” she said. “I still have my moments, but one thing I swear by is yoga. The ability to control my anxious responses to the hot room has carried off the mat into my life in amazing ways!”

She ranks her decision to try hot yoga as “one of the life-changing scary moments of life.” Though the yoga studio website assures that hot yoga is for everyone, she still wasn’t sure how it would be for her having one arm.

Jana does her best in each and every class and she follows modifications on various postures to get the benefits from them.

With master’s and Ph.D. in hand, Jana now works for the University of South Alabama’s Mitchell Cancer Institute “to help others not have to go through what I went through,” she said.

Between her demanding schedule of research and publishing, plus a move, Jana came up just a little short of her 15-class goal during the 30-Day Challenge. But she saw its merit as a learning opportunity.

“One thing I have learned from fitness challenges is I have a hard time completing them,” she said. “Life manages to derail my plans, but I just have to go with it.”

Jana did manage to reach a pretty exciting milestone nonetheless. She was able to reach back and grab her heel in Camel.

“When I first started a year ago, I couldn’t even lean back at all,” she said. “I had zero core and back strength. With one arm, it’s all core and back for me!”

Hot yoga’s impact on Jana’s life doesn’t end there. In the year she’s been doing yoga, she’s lost 30 pounds, experienced fewer gout attacks and gained mobility in her fused ankle.

“My right ankle is fused,” she said. “I could move it up and down, but I couldn’t rotate it. I kept trying in reverse Savasana, and now I can actually rotate the ankle.”

Jana is such an inspiration to everyone who practices at Sterling Hot Yoga Mobile. She is proof that Sterling Hot Yoga Works works!

If you’d like to see what benefits your hot yoga journey holds for you, get started today with our 30-day introductory special!