Category: Yoga

Atlanta Yoga Teacher Training – The CareerAtlanta Yoga Teacher Training

Get Super-fit and make living out of it. Atlanta Yoga Teacher Training is for you!

It’s time to change careers. Hotlanta Yoga brings you a Powerful alternative to the average career. Sign up for Atlanta Yoga Teacher Training. You will discover that Yoga will make you better at everything you do. From the office job to all Personal Trainers, our Athletic Power Yoga-Style will bring out the best in what you do. Because Yoga has this incredible ability to show you what areas in your life need to be improved upon and Yoga also gives you the tools necessary to make those transformations. At Hotlanta Yoga we teach this consciousness with an athletic tone. The benefits are Super Health and Empowered Consciousness. -I mean, you gotta try it.

Yoga is Booming Atlanta! Be part of the ride! If you have never tried Yoga but hear that it was amazing, Hotlanta Yoga has a great offer to get you started. Only perfect practice makes perfect, learn from the best. See you on the mat, Damian



Introducing, Cyclebloc
Hotlanta Yoga. Reinvented.
Takes the athletically minded to the next level of their performance by incorporating Yoga, Kettlebells and Cycling.
A Healing Fitness studio focused on Athletic performance. Hotlanta Yoga started as a donation yoga studio, slowly growing into the brainchild that it would also have the endurance and stamina benefits of pro cycling level, right here in the Old Fourth Ward in Atlanta.
END of OCTOBER 2016, we are announcing the arrival of 25 specialized Wattbikes making Hotlantayoga + Cyclebloc the most athletic urban fitness studio in Atlanta. As we continue to grow you will discover the magic on Edgewood…


Kettlebell WORKSHOP Sign up for this Fundamentals of Kettlebell Strength workshop with StrongFirst Senior Coach Delaine Ross, only at Hotlanta Yoga this 20 of August at 1pm.

Hotlanta Yoga
Teacher Training
in Atlanta!

Thank you for your interest in the Hotlanta Yoga Teacher Training.

As you know, Yoga is really incredible. It transforms unhealthy, unhappy people in to fit happy ones. It increases strength and flexibility, decreases stress and inspires people to live more conscious lives. Teaching Yoga is profoundly gratifying and provides a fun, healthy and flexible lifestyle. It gives you the freedom to live anywhere, travel if you want and all while you are helping people. It’s pretty amazing.

Yoga has developed for thousands of years into the many forms available today, each having merit (well, mostly) and each having their place, however, we believe that all Yoga should begin with traditional fundamental alignment principles and breath techniques, that every teacher should understand the variations available for each pose including those using props like blocks and straps, and that good teachers know how to both prevent and help treat injury. After completing our 200 Hour course, you will know all the basics of how to teach Vinyasa Flow Yoga based on the alignment principles of Iyengar with variations that can turn any class into an Athletic Power Yoga class. We go over all the main Yoga postures from each category of poses including Standing Postures, Forward Bends, Twists, Balance Postures, Backbends, Inversions, Core Strengtheners, Arm Balances and Restoratives. Of course we also cover the basics on how to create sequences, how to handle the myriad of things that come up in class – like what to do when a pregnant woman shows up to your advanced class or how to help a beginner – as well as how to find your own teaching voice and come from a place of authenticity.

Because it is so important for you to totally submerse yourself in Yoga while you are going through the training, we offer you all the Yoga classes you can take at our studio absolutely free. Sounds crazy I know, but we want you to allow this Yoga Teacher Training to completely transform you, whether you plan on teaching once you have finished or not. Many people take the training simply to deepen their understanding of Yoga and improve their own practice. The Hotlanta Yoga Teacher Training will transform you regardless of your objectives, in the most beautiful way.

Early Bird Special $1850 (15th of May)
Regular Enrollment $2000

Our training is 8 weekends long from July 11th to August 30th, and classes meet Friday nights 7-9, Saturdays 12-8 and Sundays 9:30-6:30 at Atlanta’s best Yoga studio.

Your teachers:
Malia Hilliard and Damian Viera.

Heart of Teaching Yoga

 Damian Viera


This is a complicated posture that requires tremendous core strength. Always modify when needed. When taking the lift engage mulah bandha and uddiyana bandha, place your hands  slightly forward of your hips, spread your fingers wide (middle finger forward) and press into your hands evenly. Gaze forward and hold for 5 breaths. 

I hope to see you at Hotlanta Yoga

Have a beautiful day,
Tracy Sharp

Athletic Power Yoga

Athletic Power Yoga is like traditional yoga taken to the next level.  It’s challenging, it’s sweaty, its empowering and it’s really fun.

Power Yoga has been described as a vigorous, fitness-based approach to vinyasa style, or Ashtanga Yoga. With its emphasis on strength and flexibility, power yoga brought yoga into the gyms of America, as people began to see yoga as a way to work out. Using the term Power Yoga differentiated this intense, flowing practice from the gentle stretching and meditation that many Americans associated with yoga at that time. Athletic Power Yoga is unique to Hotlanta Yoga and is an evolution of this style. It incorporates functional movement based yoga postures with repetition, unique sequencing, yogic breathing and heat to maximize students’ performance on every level both on and off the mat.

Let’s break it down.  Firstly, Hotlanta Yoga teachers focus on the Functional Movement aspect of yoga postures.

Functional fitness exercises train your muscles to work together, creating joint stability muscle strength and overall physical power. Athletic Power Yoga is a functional fitness technique because it uses various muscles in the upper and lower body at the same time, increasing core stability and preparing the body to perform well in a variety of situations. This type of training reduces the risk of injury and improves performance in both athletic activities as well as everyday tasks. It also burns more calories than traditional exercise techniques because it uses so many muscle groups at once.

Secondly, Hotlanta Power Yoga classes are uniquely sequenced. Unlike traditional yoga techniques, we link postures together to cultivate stamina and core balance.

So instead of doing one posture on the right then the left, then another posture on the right then the

left as is done in Ashtanga and Iyengar methods, (which we fully respect and give props to for many reasons) we will do say, 4-5 postures on the right before switching to the left. This approach does several fantastic things, one, it encourages muscle fatigue in the larger muscle groups which kicks in the smaller muscles in the body creating definition and deeper strength and joint stability. Two, it keeps the class fluid, which cultivates balance, grace and control. And three, it’s way more fun!

Next, our Athletic Power Yoga style incorporates some repetition. Repetition allows your body to learn movement in correct alignment so that you can hardwire the proper neuromuscular pathways and build muscle which burns fat and increases strength. By building muscle and joint stability, you can later access that range of motion in a safe and dynamic way. For example, if you sat at your desk all day every day and then got up and tried to run a mile, more likely than not you would hurt an ankle or knee or even your back. If you went for a short run several times a week, you would not only stave off injury, you would increase your speed and agility and before you knew it, be able to run a marathon. 

Breath is everything. 

It is at the center of our Athletic Power Yoga philosophy and practice. Yoga masters have given a great deal of attention to Pranayama- Yogic Breathing- both as a healing and as a spiritual practice because of it’s mental and physical benefits. Basic Pranayama increases oxygen intake by 7 times. Yogic breathing expands lung capacity, increases mental focus, and oxygenates all the cells of the body. Maximum oxygen intake is a crucial physiological variable determining performance and endurance for athletes and people with active lifestyles. Tension is the athlete’s downfall, and breath awareness is key to reducing it. If you want to read more about Yogic Breathing check out our blog on Pranayama.

Hot Yoga, not to be confused with that crap called Bikram, is just yoga done in a heated room.

Classes at Hotlanta Yoga are between 90-95 degrees. We do use Heat as a technique in the  Athletic Power Yoga style as it assists the body in sweating out toxins while allowing you, the practitioner, to safely go deeper into postures. Yoga done in a hot room may increase weight loss, promote muscle and joint mobility, boost your immune system, relieve tension and increase athletic performance. Check out our Hotlanta Yoga Blog post about the benefits of Hot Yoga.

Athletic Power Yoga is a perfect cross training practice for any aerobic or anaerobic sport, as well as the ideal way for people with active lifestyles to increase their fitness level and decrease their stress. Not only is it great for the active body, it’s even better for the active mind. High performance people are incredibly focused. Yoga’s secret weapon is it’s ability to get the practitioner to quiet down and put all mental energy on the task at hand.  

And lastly all yoga increases flexibility. A tight muscle is brittle, hard, and inflexible.

Because muscles act as the body’s natural shock absorbers, ideally they should be soft, malleable, and supple, with some give. Athletic Power Yoga helps active bodies heal muscle strains, increase range of movement and muscle length, and stabilize joints.

Athletic Power Yoga will most likely appeal to people who are already somewhat fit, are either athletic or at the very least enjoy exercising, and want a minimal amount of chanting and meditation with their yoga. Remember, transformation wouldn’t transform you if it was easy so bring a towel and some water and be ready to sweat!

We practice Yoga in Atlanta, on Edgewood Ave!

See you soon,
~Damian Viera & Malia Hilliard

Hello beautiful people!

It is important to work toward minimizing the movement in and out of postures. By simplifying transitions you will be able to maintain more consistent focus and breath creating better flow within your Ashtanga practice at Hotlanta Yoga. This week I want to share this instructional clip of a good Ashtanga jumping back. I really like the way she breaks it down making it more accessible. 

I added the opening and closing Ashtanga chants to this post for your review.

See you in class!

Tracy Sharp

Ashtanga Yoga Opening Chant:
Cleansing the energy of the space, preparing the mind for practice, the opening invocation of Ashtanga Yoga acknowledges the lineage of teachers who have come before us.

Vande Gurunam Charanaravinde Sandarshita Svatma Sukava Bodhe Nih Sreyase Jangalikayamane Samsara Halahala Mohashantyai
Abahu Purushakaram
Shankhacakrsi Dharinam Sahasra Sirasam Svetam Pranamami Patanjalim


I bow to the lotus feet of the Supreme Guru
which awaken insight into the happiness of pure Being,
which are the refuge, the jungle physician,
which eliminate the delusion caused by the poisonous herb of Samsara (conditioned existence).
I prostrate before the sage Patanjali
who has thousands of radiant, white heads (as the divine serpent, Ananta)
and who has, as far as his arms, assumed the form of a man
holding a conch shell (divine sound), a wheel (discus of light or infinite time) and a sword (discrimination).

Ashtanga Yoga Closing Chant:
A peaceful closing to practice, and an offering of our efforts for the betterment of the world.

Svasthi Praja Bhyaha Pari Pala Yantam
Nya Yena Margena Mahim Mahishaha
Go Brahmanebhyaha Shubamastu Nityam
Lokah Samastah Sukhino Bhavantu
OM Shanti Shanti Shantihi


May the rulers of the earth keep to the path of virtue
For protecting the welfare of all generations.
May the religious, and all peoples be forever blessed,
May all beings everywhere be happy and free
OM Peace, Peace, Peace

This is freaking hilarious! Thanks Casey!


Marichasana B is the second posture in a 4 part hip opening sequence in the seated series. It’s complicated! If your hips are tight or your knees are weak, modifications are recommended. This short instructional video walks you through 2 modifications in great detail. Remember we are different from day to day and side to side so be mindful.

See you in class.
Have a beautiful day,

Tracy Sharp


MLK the first Yogi in North America

Martin Luther King Jr., learns of AHIMSA or NONVIOLENCE from Ghandi

We all know who Ghandi is as he heroically freed India from British rule. What we don’t all necessarily know is that he did it on the foundation of the Yogic Principle of nonviolence.  This Yogic cardinal virtue is called Ahimsa. Ahimsa is an ethical concept meaning “not to injure”,  “do no harm” or “non-violence”. In Yoga classes on the mat, we talk about Ahimsa in a micro sense referring to honoring your own limitations each day in your practice and moving your body in a safe way so as not to allow your Ego to push you into injury. How you treat yourself on the mat and how you deal with certain situations and postures translates directly into your life off the mat. Therefore, practicing Ahimsa in class opens you to the possibility of cultivating Nonviolence on a macro level. When you learn to honor your limitations and cause no harm to yourself, in the same light you learn to honor others limitations, you are able to identify when your Ego is running your program and you are inspired to act in a way that does no harm to those around you.


Martin Luther King, Jr. teaches nonviolence “Ahimsa” to in his church right here in the Old Forth Ward. What I am saying is that the Old Forth Ward is the epicenter of Yoga in North America. Forget Yoga Pants and Guru teachers from LA or NYC. The Old Forth Ward community changed the the entire global stage by practicing nonviolence. Yoga teaches us that mastery of the self cultivates mastery of the world around you. To stand in the power of nonviolence even under the most stressful and painful of circumstances is ultimate self control, it is living your Yoga.

My generation, Generation X, thanks you Martin Luther King, Jr. for teaching this principles to our community and our nation. I am humbled as I write this and honored to provide a studio just a few feet your birth and resting place where anyone can come to practice the beliefs you died fighting to uphold. Hotlanta Yoga honors you, thanks you, and promises to continue to fight for what’s right with the most powerful weapon known to man, nonviolence.