On this episode of Trained, Nike Master Trainer and dedicated yogi, Jonah Kest, talked with host Ryan Flaherty about how consistency is the key to success, the benefits of yoga for athletes, and why community is integral to the yogi mindset.

“Continuity of practice is the secret to success”

Johnathon Kest, Yogi

On the pod, Kest noted that the key to success lies in how often you’re willing to show up on your mat (even if all you do is breathe once you get there): 

“Just showing up on your mat, just being consistent, and really just practicing is the key to success [and that applies to every area of life].” 

On the Benefits on Yoga for Athletes:

Kest noted that a primary goal of yoga is the ability to be relaxed in difficult moments, which has numerous applications in sport and life. He followed that it’s also meant to foster mental clarity, focus, and physical suppleness.

How to bring yourself back into your body if you’re in your head:

“Your breath is just a bridge to the deepest level of your nervous system, so if you’re feeling angry, there’s a direct correlation between your feelings and your breath.”

He also noted that:

“Just taking a deep breath and at least observing your breath will eventually allow you to get more into your body and out of your head.” 

A breathing exercise you can do at home? Place one hand on your belly and one hand on your heart and feel your breath going in and out. 

On the community aspect of yoga: 

“‘I think we all strive to be a part of something bigger than ourselves, and whether it’s a yoga community— or whether it’s a running community—really, it’s just a bunch of like-minded people coming together and when you get enough sparks, you get a flame…the whole journey is about creating a community.”

The best yoga poses for runners?

  • Downward dog
  • Pigeon pose
  • Back bends