Lifting each other up

// a fun and spicy class with option to play in arm balances

Dear Humans,

I had just started at a new yoga studio and I was taking over a popular class time from another teacher, Sydney. I’d had multiple people tell me how much they had loved Sydney’s classes and how much they would miss her.

To be honest, I felt a bit intimidated. I looked at her social media and saw that we were about the same age. We seemed to have a similar teaching style. She was lovely and interesting.

I felt like I had something to prove. I wanted to be a good replacement for this teacher who everyone seemed to love so much.

I think this is so very human: to compare ourselves to others. To wonder how we stack up. And I think it’s especially true in yoga studios—which is fascinating. I think it’s partly by design: we can compare reviews, class sizes, student feedback.

And if we’re not super conscious of it, we can let that comparison seep into our relationships with our fellow teachers.

But I think there’s an antidote to this—and that’s to get to know your fellow teachers on a human level.

I decided to go to one of Sydney’s classes. It was clear right away that we got along. She was sweet and bubbly. Taught a wonderful class. And at the end we decided we should go get coffee together.

Coffee turned into swimming at the reservoir turned into dinners at each others’ houses turned into Sydney teaching yoga for my community on the morning of our wedding.

I’m so grateful that instead of listening to my fear voice, and staying intimidated and competitive with Sydney, I decided to see who she really was. Not as a teacher, but as a human.

We don’t have co-workers in the traditional sense as yoga teachers. We don’t often spend time with each other unless we carve out that time. And there’s so much benefit to having yoga teacher friends.

It’s nice to talk to someone about your classes, your students, your experiences. It’s nice to have someone to lift you up on both the great days and the hard days.

And it’s amazing to have a collaborator…

My friends, today Sydney and I are launching an extremely special offering — a week long yoga and wellness retreat in North Portugal. The first yoga retreat I’ve ever offered. Which feels just so incredibly special.

Join us in August 2026 for Intuitive Return: A Retreat to Move, Breathe, and Return to You. More information about the retreat can be found below, and if you have any questions about it please feel free to reach out. It would be SO amazing to practice with you in person, so I hope you’ll consider joining us.

This full circle moment reminds me that when we look at each other, and we look past our fears, we can so often see the potential for connection. We can shift from competition into support. We can lift each other up.

Humans, the sequences I’m sharing with you today lead to a spicy class which features flying pigeon as a peak posture, and also gives students a chance to play in handstand stag kicks or shiva squats.

With all four sequences, you’re well prepared to lead a firey and thoughtful class. I hope you enjoy it and I hope you’re doing well.

Sending love,

Izzy

Izzy Martens

author, yoga teacher, sequence enthusiast

@yoga.humans | @martensizzy

What I Taught in Yoga This Week | June 18, 2025

main flow — the write-up:

• downward dog

• bear pose

• right knee to right elbow

• three legged dog with scorpion tail

• wild thing

• crouching wild thing

• wild thing

• crouching wild thing

• three legged dog

• low lunge

• warrior II

• reverse triangle

• extended side angle with half bind

• reverse warrior with half bind

• cartwheel to low lunge

• standing L

• handstand kicks or shiva squats

• one legged mountain

• twisted one legged mountain

• one leg mountain

• standing figure four

• one leg mountain

• airplane

• warrior I

• humble warrior

• low lunge

• downdog

To build a class around this sequence, I have three more flows. Two flows to use as your warm-up, which set the foundation of the flow. Then a “peak flow” to bring it all together. I share these at the end of the newsletter for paid subscribers!

Move. Breathe. Return to you.

This retreat is for anyone craving a shift. Not just rest—but reconnection. Reconnection to body, mind, and spirit, but also to community. Through daily yoga, guided meditation, intuitive movement, and deep conversation, we’ll explore what it means to come home to your body, your purpose, and your own inner rhythm.

✨ A pristine escape in Northern Portugal

✨ Movement practices in the sun-drenched studio

✨ Daily meditation and communal silence

✨ Rituals and ceremonies to help us deepen our connections

✨ Spacious rooms. Good food. Good humans.

This retreat is perfect for:

✔ The Seeker
Longing to pause, listen inward, and realign with your intuition.

✔ The Body-Led Healer
Craves movement that’s both empowering (playful yoga) and surrendering (restorative rituals).

✔ The Nature Lover
Wants to wake up to birdsong, hike wild trails, and unwind under starry skies.

✔ The Community Builder
Thrives in circles of authentic sharing—no small talk, just real stories.

✔ The Burned-Out Creative
Needs a reset: no planning, no cooking, just being held in a sacred container.

Check out the beautiful retreat center

QUESTIONS? Check our FAQ page or send us an email at portugalreturn@gmail.com

Use these additional three sequences to build out your class! The first flow and the mini flow do an awesome job at foreshadowing our movements in the main sequence and setting our foundation. This prepares us for the peak flow at the end, which highlights flying pigeon. Enjoy!