Teaching legions of lycra-clad city workers at boutique gyms like Equinox and Mission, James Rafael (@jamesyoga) is one of London’s leading movement gurus. But before he discovered the calming power of yoga, he was a burnt-out marketing professional, suffering from panic attacks and burning the candle at both ends.

Now, sixteen years on from taking his first meditation class, he is emphatic about sharing the benefits of mindfulness on the mat, teaching a suite of east-meets-west practices which include Daoist yoga and a Chinese system of coordinated body movements called Qi Gong.

In March, he’ll be opening the doors to his hotly coveted ‘Daoist Flow’ yoga teacher training, an eight-month intensive course which strips back the #socialmedia veneer of yoga, and returns it to its original traditions, focusing on somatic movement principles, ancient Buddhist teachings and the sole principle that everything is part of the whole.

Between classes, we caught five minutes with James to hear more about his teaching style, his love for practising fluid movements and the wellness rituals he can’t live without.

How did you first come to discover yoga?

I’ve always loved dancing and movement, so I actually taught myself from a young age. My mum had two yoga books – one was a serious, authoritative text by the yogi Mira Mehta, and the other was ‘Total Body Beauty’ by the fabulous Raquel Welch.

She had an entire chapter on yoga poses, which I studied religiously. I have vivid memories of my mum and me doing her VHS routine together in our living room.

It wasn’t until after university that I really revisited yoga. I had just completed an intense university degree at Cambridge and was already feeling burnt out. Moving to London to start my career only added to the chaos. I was working in brand marketing in the beauty industry, suffering from panic attacks, and partying more than I wanted to.

A counsellor suggested I try meditation, so I started going to Inner Space in Covent Garden and taking yoga classes locally. Because I have quite an addictive personality, I just got totally obsessed with it all.

So what exactly is Daoist yoga and how does it differ from other movement styles?

Yoga already has so many different styles, but I also teach practices rooted in ancient Chinese philosophy. One of those is Daoism, which is all about living in harmony with the natural world. You make an effort, but you don’t overcook yourself. It’s all about sustainable, holistic health.

Daoist practices include tai chi and its lesser-known sister discipline, Qi Gong. They look similar, but there are key differences. Tai chi often involves partner work or martial arts elements, whereas Qi Gong is more about slow, circular movements, visualisation, breathwork, meditation and the power of intention.

It’s also closely linked to Traditional Chinese Medicine; we use it to direct energy toward the organs and balance the emotions associated with them.

I weave these principles into my yoga classes, blending those gentle, tai chi-like movements and Daoist philosophy.

What are the main benefits of moving towards this style of practice?

For people who are super stressed or experiencing panic attacks, sitting still on a yoga mat can feel like slamming on the brakes while driving at full speed – it just doesn’t feel good. Some people don’t find stillness easy and need movement to help them get there.

Today’s yoga classes can be very dynamic, and in some, the meditative aspect gets lost. That’s where these Chinese practices come in, acting as a bridge between intense movement and stillness.

Then there are people of all ages, fitness levels, and accessibility needs who already enjoy meditation but need to incorporate more movement. Tai Chi and Qi Gong sit perfectly in the middle as moving meditations.

They build a different kind of mental and physical strength – one that lets you hold your arms up for 20 minutes while staying completely relaxed. They don’t deplete or exhaust you but instead leave you feeling completely energised.

What does a typical day of fitness look like for you?

I’m still pretty obsessive as a person, so I try to harness that around movement and philosophical practice. The body loves variety, so I take a diverse approach. Over the past few years, I’ve gotten into weight training, which has been a amazing for my yoga practice. For a long time, I thought lifting weights would make me stiff, but it’s been the opposite.

If you train smartly, yoga and weightlifting can really complement each other. I’m hypermobile, so building strength has been helpful for protecting my joints long-term. I lift weights four days a week and do movement practice every day. I try to get in some cardio when I can, but I’m mindful of not pushing myself into burnout.

How does Form support your daily movement?

Protein is a huge priority for me, especially with weight training. Because I move so much, I have to eat a lot to sustain my energy levels – which sounds like a nice problem to have, but in reality, it can be tough to get enough protein when I’m constantly on the go.

Traditional whey protein has always left me feeling bloated and sluggish, so switching to a plant-based blend has been a game-changer. It’s much easier to digest, which is important when you’re teaching back-to-back classes. I usually have two shakes a day – one in the morning before teaching and another in the evening to refuel.

As a busy person, are there any rest rituals you can’t live without?

Naps! Once I’ve finished my morning teaching, I tend to have a 20-minute power nap with a yoga nidra body scan. I wake up early, at 5am, to teach, so by the time the afternoon comes, I’ve been awake for a long time. I also limit eating close to bedtime, keep the room really cold and get to bed early to get a good night’s rest.

What movement trends are you interested in right now?

I’m fascinated by the intersection of movement and stillness, and how ancient practices are coming to the fore. Feldenkrais is an incredible movement method that looks deceptively simple but is extremely intelligent. It’s at the cutting edge of what we understand about biomechanics.

One of the key ideas in Feldenkrais is that we never push into a stretch, because that tightness is actually your body signalling it doesn’t feel safe. Instead, we work on flexibility in a way that supports the nervous system, rather than triggering resistance.

Qi Gong is also gaining more recognition, and I think that’s because traditional yoga is very linear, with lots of straight lines and angles. It’s beautiful, but it’s not how the body naturally moves. Nature moves in spirals. Our bones grow in spirals, plants grow in spirals, even planets orbit in spirals. Our joints are designed to move in circular patterns, not just back and forth.

That’s what Qi Gong and Tai Chi do so well – they strengthen and mobilise the joints across multiple angles rather than just one direction. Don’t get me wrong, I love the crisp, clean lines of yoga, but incorporating spiralling movements can unlock an entirely new kind of strength.

James Rafael’s ‘Daoist Flow’ yoga teaching training runs from April to November and incorporates 230 hours of training accredited by Yoga Alliance USA. To sign up, visit jamesrafael.com.