What I’ve learned from teaching 5,000 Yoga classes at Virgin Active

I started teaching Yoga with Virgin Active in 2019. By that point, I’d already clocked up around 5,000 classes at my previous job. Now, combined with nearly six years at Virgin Active, I’ve taught roughly 10,000 classes in total... wow.

So, here are a few lessons I’ve learned along the way.

The start of my Yoga journey

Yoga first came into my life in 2010 when my body felt completely broken after being diagnosed with bone erosion in my shoulders and hips. I’d been lifting weights, doing cardio, and training in martial arts for years. While those things didn’t cause my issues, I desperately needed a way to keep training and to feel good both mentally and physically, without being harsh on my joints. That’s what initially led me to Yoga.

I didn’t take it seriously at first, and I definitely didn’t have some huge spiritual awakening like many people talk about. To be honest, I went straight to the most dynamic styles I could find. I was terrified of gaining weight when I couldn’t train the way I used to, so I treated Yoga like just another intense workout. The only difference was that it was gentler on my joints.

It wasn’t until a few years later, while living in London, that things really shifted. My (at the time undiagnosed, but very obvious) ADHD was in full effect, and I finally reached out for help. My mentor insisted I practise Yoga and meditation every day to calm my nervous system.

And… it worked.

Fast forward to 2019, when I started with Virgin Active. Even though I’d already been teaching Yoga for six years, this was when I made it my sole professional focus. Moving and breathing consciously all day, most days of the week, completely eliminated any remaining symptoms of ADHD for me, which is pretty astounding. While this wouldn’t be possible or appropriate for everyone, and strenuous physical movement all day isn’t realistic for most, for me it was completely life-changing.

Working with breathwork

As a certified breathwork teacher, I’m very aware that the way we breathe affects how we think, feel, act, and react to life. Yoga is a constant reminder of how powerful breath and movement are when it comes to regulating the nervous system and shifting our mental state. And honestly, it’s often not until I’m on my mat that I even remember to take deep breaths at all.

Absolutely a workout

My favourite style of Yoga is Vinyasa, which we call “Flow” at Virgin Active. And because I tend to attract students who share my energy and enthusiasm for fun, playful, and challenging movement. We thrive on moving and breathing dynamically while exploring all sorts of curious and creative poses.

Then (and only then) are we truly able to relax in savasana at the end.

This style of Yoga seems to give us the physical release we need from the overstimulation of daily life, so that real rest actually becomes possible.

One thing that always makes my students and me laugh is overhearing sales reps showing new members around the club. While showcasing the Yoga studio, we’ve often heard them ask if the person is interested in Yoga, only to get responses like: “No, Yoga seems boring. I just stretch by myself,” or, “I come to the gym to workout and get fit, not to relax.” Meanwhile, we’re about to start a Flow class that is incredibly physically demanding, keeps us in peak condition, and shapes the body beautifully. There is nothing boring about Yoga. It’s entirely calisthenics-based, meaning we’re constantly lifting and supporting our own body weight using our legs, core, arms, and shoulders.

It is absolutely a workout.

Memorable moments in the Yoga space

A few years ago, I was asked to write a monthly Yoga theme for all Virgin Active clubs globally. The topic was about how regular practice supports mental health. I asked my students to share how Yoga has impacted them... the responses left my fellow teachers and me in tears.

Members wrote about moving through grief, loss, work stress, relationship breakdowns, mental health challenges, and addiction. They spoke about learning how to breathe to change their emotional state, discovering self-reflection, and finally feeling safe enough to just be with themselves.

Some even shared childhood experiences of loneliness or growing up with very strict rules and academic pressure, and not a whole lot of love. Then they come into Yoga studio as adults with this deep yearning to be accepted and loved as they are, without having to earn it. Many said that being in a kind, supportive Yoga space helped them feel seen, cared for, and like they truly belonged.

They felt part of something powerful. They felt important.

"I can do hard things"

One of my all-time favourite benefits of Yoga, both personally and through teaching, is what happens when people do something physical that they never believed they could. Yes, it feels amazing in the moment, but it goes so much deeper than that. It changes how we see ourselves. It shifts what we believe we’re capable of. It upgrades our self-image, belief systems, while other areas of our lives begin to rise to match that new identity.

When we do hard things on the mat, it gives us permission to do hard things off the mat, too.

Our inner dialogue becomes: "I can do hard things".

And so, we have the difficult conversation. We run for the bus that seems too far away. We ask someone out, knowing we’ll survive even if they say no - and sometimes, they even say yes. Life starts to say yes more often when we take risks and do hard things.

This shift is monumental. It’s a shift from shame to self-belief, from fear to love - and that might just be the greatest transformation of all.

Find your life force

Renowned psychiatrist, Dr Phil Stutz, expresses that the way to find your purpose and figure out who you are or what you need to do in life is to activate your life force. It's a foundational tool that guides us to a more meaningful life. The pyramid is as follows:

• Body (foundation)
• People (middle)
• Self (top)

It starts with the body: movement is non-negotiable for mental health.
Then comes people: connection, community, and the opposite of isolation.
And finally, the self: awareness, introspection, and a deeper relationship with your inner world.

Coming to a Yoga class delivers all three levels of that pyramid. Which is probably why I’ve taught to a full house in almost every single one of those 5,000+ Yoga classes. And plan to keep doing so.

If you’re yet to give Yoga a go, come say hi. I’ll see about getting you hooked on this healthy addiction. Come book into my next class at Virgin Active and join in on the fun - it’s where the party’s at, I swear. 🧘‍♀️✨

^{Michelle Rose x}