Yoga Medicine

Today hosts Tiffany and Katja discuss recent research on estrogen’s effects on muscle. This is a hot topic at the moment, so in this episode, we share the importance of understanding the background of our hormones and the effect of estrogen on areas like muscle mass, neuromuscular activation, and recovery.

Listen in to learn how the effects of estrogen are being studied in research and the different ways that estrogen impacts our muscular tissues.

—

Show Notes: Background on estrogen’s relationship with fascia and tissue [1:59] How is the effect of estrogen on muscle being studied [3:31] Different types of estrogen [8:38] Impact of estrogen on muscles specifically [9:43] Importance of individuality when working with women’s bodies [16:29] Impact of estrogen on strength on a molecular level [19:03] Ways that estrogen impacts recovery [24:26] Takeaways [33:41]

—

Links Mentioned: Watch this episode on YouTube Traditional Chinese Medicine Yoga Teacher Training Female Health Yoga Teacher Training Traditional Chinese Medicine + Female Health Yoga Teacher Training | Tulum, Mexico – March 23-30, 2025 Yoga for Athletes Yoga Teacher Training Connect with Katja Bartsch:

Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-122.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

We all know that yoga is much more than a physical practice; it is underpinned by a framework of philosophy that is centuries old. But as a yoga teacher, you may or may not have incorporated this theoretical understanding into daily action - or helped your students do so. 

So today we talk about the practical application of some key yoga sutras with returning guest Diane Malaspina PhD. In this episode, Diane helps host Rachel appreciate how three of Patanjali's sutras apply to the challenges we face in daily modern life. 

Listen in as we discuss the balancing act we must manage to realize any important long term goals, and how self-compassion can be a powerful tool for connection.

—

Show Notes: Defining the yoga sutras [3:16] What yoga philosophy teaches us about the nature of life [6:58] Committed practice (abhyasa) & non-attachment (vairagya) [10:54] Rolf Gates’ definition of abhyasa [14:35] Another definition of sutras 1:12-1:16 – “Trust the Process” [19:42] Ahimsa as a counter to fear & polarization [30:36] The change begins with us; self-compassion leads to connection [35:07] Boundaries as a sustainable balance to Ahimsa [48:15] More resources & Diane’s Yoga Medicine courses [51:02]

—

Links Mentioned: Watch this episode on YouTube Inside the Yoga Sutras – The Path to Freedom Online Course Exploring the Yamas through Meditation & Practice Online Course Join Diane LIVE & IN-PERSON for the Yoga Medicine® Resilience Retreat from Nov 2nd – 3rd in Santa Rosa, CA Suggested reading: Meditations from the Mat, Rolf Gates The Yoga Sutras of Patanjali, Chip Hartranft The Yoga Sutras of Patanjali, Swami Satchidananda Inside the Yoga Sutras, Jaganath Carrera Kristin Neff, Self Compassion Journaling Previous Yoga Medicine® Podcast Episodes with Diane Malaspina PhD: 04: Find Ease in Uncertainty 31: The Power of Intention 57: Drishti, the Potency of Our Focus – Research Roundup Connect with Diane Malaspina:

         Facebook | Instagram | Diane Malaspina

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-121.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Rachel talk about the all-too-common complaint of neck pain and its hidden contributors.

We discuss local sources of neck tension, explain the importance of the thoracic spine and shoulder complex, and dive into more subtle influences like posture, the nervous system, and even breath mechanics.

Listen in to learn a well-rounded approach for generalized neck pain relief.

—

Show Notes: Myriad potential reasons for generalized neck issues [00:47] A good starting place: stretches or strengthening for the neck itself [2:36] Differentiate between neighboring muscles in neck tension [3:44] Mixed signals around the cue “shoulders back and down” [6:39] Shoulder mechanics as a solution for neck pain [11:06] Posture and neck pain [12:53] More subtle influences on neck pain: stress, living in the future [15:37] MFR favorites for stress relief [18:37] Addressing the posterior shoulder and chest opening [21:56] Core and hip stability as a hidden influence on the neck [23:54] The place for targeted neck strengthening work [26:46 The role of thoracic mobility, respiratory function, and the jaw [30:55] Summing up: Start gently and work indirectly [33:46] Relevant Yoga Medicine Online classes [39:19] Relevant Yoga Medicine Teacher Training options [41:14]

—

Links Mentioned: Watch this episode on YouTube Yoga Medicine® Teacher Trainings: Spine Anatomy, Dysfunction & Application Shoulder Anatomy, Dysfunction & Application Myofascial Release Nervous System & Restorative Pranayama Yoga Medicine® Online Classes mentioned: Neck Fix Regulate Neck Pain Neck Resilience, Isometrics & Headstand Fast-Track to Zen Neck, Shoulder & Upper-Back Favorites Mobilize Your Shoulders, Release Your Neck Spine Series 3: Head & Neck Awareness

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-120.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

We all deserve to feel good in our bodies, but when we have negative perceptions of how our body looks, feels, or functions that experience can seem impossible.

Today host Rachel talks with returning guest Alison Heilig about the sometimes sneaky ways body image manifests in yoga. In this episode, we discuss how body image forms and the different ways negative body image can show up - including the perpetual optimization of health and demonization of the aging process. We also touch on implications for gender conformity and advocate normalizing diversity in ability and appearance in yoga classes. We share our tips on how yoga teachers can provide positive embodiment experiences, ensuring that body image isn’t what stops our students practicing.

Listen in as we talk about the good, the bad, and the ugly of body image.

—

Show Notes: Defining body image, and why it matters more in yoga than you think [3:05] How does body image form [7:33] Personal experiences of poor body image [8:58} The added impacts of social media, photoshop, filters & AI [12:50] Body image challenges through life; perceptions of aging [14:39] The surprising ways poor body image can manifest [16:40] Orthorexia, perpetual optimization & the medicalization of body image [20:00] Implications in yoga [24:59] How yoga teachers can foster more positive body awareness [30:58] Tips on teaching groups [39:45] Advice for individuals & the slow journey to positive body image [53:33] The conversation continues: Fit Bottomed Girls [1:02:26] Final thoughts & key takeaways [1:08:04]

—

Links Mentioned: Watch this episode on YouTube Previous Yoga Medicine® Podcast Episodes: 32: Yoga for Athletes 96: Creating Change 116: Yoga for Menopause & Beyond Yoga Journal articles: Are the Poses You Hate The Ones You Need Most? The One Cue I Never Use When I Teach Yoga for Athletes Teacher Training Connect with Alison Heilig:

         Facebook | Instagram | Alison Heilig | Yoga Medicine Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-119.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Katja dive into the common misconceptions around breath work and Pranayama. Is breathwork really the new Pranayama? Is deep breathing indeed always better? Does breathwork really need to be intense to work? In this episode, we unpack these and other common misconceptions about Pranayama and breathwork.

Listen in to find ways to feel better in your life through a better understanding of Pranayama.

—

Show Notes: Myth 1: Breathwork is the new pranayama [3:07] Myth 2: The ultimate goal of pranayama is to fully control the breath [9:02] Myth 3: Pranayama must be practiced over long periods of time to see benefits [16:31] Myth 4: Ujjayi and/or deep breathing is a superior technique [22:29] Myth 5: Breathwork involving hyperventilation is life-changing, always [30:36] Myth 6: Only advanced practitioners should do Pranayama [37:31] Myth 7: Pranayama has one magic rhythm/ pattern [41:17]

—

Links Mentioned: Watch this episode on YouTube Pranayama Yoga Teacher Training Previous Yoga Medicine® Podcast Episodes: 85: Research Roundup: A Stroll Through the Breathwork Landscape 87: The Science of Breathing Less: Research Roundup Connect with Katja Bartsch:

         Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-118.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Ahimsa or non-harming is a central value of yoga philosophy, but looking at the world around us it’s all too easy to find examples of systemic suffering that seem impossible to solve. Today’s episode tackles one such issue; gender-based violence and sex trafficking.

Host Rachel speaks with Sarah Symons, founder of international non-profit Her Future Coalition which has been working since 2005 to ensure that survivors of trafficking have what they need to remain free, safe and independent.

As well as sharing her own story, Sarah gives tips for those wanting to get involved in this or any other service work, including the importance of starting with a single step, listening to those who are closest to the issue, making mistakes and learning from them, and focusing your energy on the positives.

—

Show Notes: The mission of Her Future Coalition [2:17] Why it’s so difficult to face gender-based violence [3:25] Sarah takes her inspiration from survivors [7:04] Early mistakes: trying to rush the healing process [10:26] Survivors often can’t return to their family [13:38] Benefits of the shelter environment for survivors [17:05] The power of non-verbal healing modalities – art, movement, games [18:59] Looking to the long-term: vocational education [22:39] Ripple effect: Survivors become part of the solution [24:50] Handling despair [28:51] Keys to success in service work [31:26] Savoring joy [34:48] Final takeaways [40:04]

—

Links Mentioned: Watch this episode on YouTube Previous Yoga Medicine® Podcast Episodes: 37: Yoga as Service with Amanda Cunningham Yoga Medicine® Seva Foundation Connect with Sarah Symons:

         Facebook | Instagram | Her Future Coalition | TEDx

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-117.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Perhaps you’ve heard that menopause is having a moment. But while menopause is more present in the media, there’s still a lack of balanced, nuanced, and honest information around this stage of life.

In this episode, host Rachel talks with yoga and Pilates teacher and teacher-trainer Niamh Daly about her passion project: yoga for the late reproductive stage, perimenopause, menopause, and beyond.

We discuss the lesser-known physical and mental implications of this menopause, and how we can fine-tune our yoga practice to support our changing needs.

—

Show Notes: The challenges of measuring the effects of yoga with research [3:00] What inspired Niamh’s fascination with this life stage [5:14] The new stigma around menopause [10:28] Perimenopause can trigger existential angst [14:57] Less discussed impacts of menopause: changes in perceived capacity [19:48] Rage and menopause [24:54] Changes in self esteem [28:47] The medicalization of menopause & health worries [31:01] Shifts in purpose, career, relationships & libido [33:35] Yoga asana through late reproductive stage, perimenopause & menopause [38:32] Differences in approach: perimenopause vs menopause [47:58] The vital importance of Satya in media coverage & in our teaching [51:58] Research on menopause and pranayama [58:00] Meditation, self-judgement, CBT & Pratipaksha Bhavana [1:02:46] Wrap up & more resources [1:05:07]

—

Links Mentioned: Watch this episode on YouTube Female Health Yoga Teacher Training Previous Yoga Medicine® Podcast Episodes: 63: Yoga & Osteoporosis with Michaela Smith 91: Balance Myths Busted with Sava Papos Connect with Niamh Daly:

         Facebook | Instagram | YouTube | Yinstinct Yoga

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-116.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Any potent practice carries the potential for adverse effects, and yoga - while comparatively gentle - is no exception. 

Yin yoga seems to generate especially polarized views, so today hosts Tiffany and Rachel unpack its common cautions and contraindications.

Listen in as we explore who Yin yoga is best for versus who might invest their time elsewhere, and share our tips on how we can all approach this nourishing practice to minimize risks and maximize benefits.

—

Show Notes: Polarized views of Yin yoga [3:33] Yin and hypermobility [6:09] Approaching Yin when you don’t need more range of motion [10:17] Yin during pregnancy [16:00] Yin during spinal injury: disc injury, osteoporosis [17:17] Yin for older populations: osteoarthritis, joint replacement [25:34] Ongoing themes: more isn’t better, take an individual approach [32:43] Yin for sedentary people & desk workers [36:01] Yin for athletes [38:25] Recap: It’s about HOW you approach Yin yoga [45:57] Tips for Yin yoga teachers [48:51] Final takeaways & resources [52:09]

—

Links Mentioned: Watch this episode on YouTube Yin & Meditation Teacher Training IN-PERSON in Colorado October 13-20 2024 Yin & Meditation Yoga Teacher Training Online YMO Balanced Function for Flexible Folks Series YMO Tutorial: Practicing with Osteoporosis

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-115.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

“Is Yoga a religion?” is an often-asked question, and the deeper we delve into the historical and philosophical underpinnings of the practice, the less simple and straightforward the answer becomes.

Here to guide us on that complex conversational journey is returning guest Firdose Moonda, who holds an MA in the Traditions of Yoga and Meditation from the School of Oriental and African Studies and is undertaking doctoral work into the politics of yoga.

Listen in to unpack yoga’s historical and present-day entanglements with South Asian religions, and explore the responsibilities of modern yoga teachers in the West.

—

Show Notes: Defining religion [3:44] Can you be spiritual but not religious [7:02] Evolution of yoga: the Vedic period [10:58] Emergence of Buddhism and Jainism [15:51] Hatha yoga, and separation of yoga from religion [19:30] Is yoga even more entangled with religion today [23:55] Contributions from Tantra & South Asian Islam [24:55] Implications of the International Day of Yoga [29:44] Can yoga teachers avoid politics, history, religion, and philosophy entirely [34:40] Finding your place as a teacher in the modern yoga world [43:50] We are also creating yoga history [48:18] More resources, and a final word of caution [54:49]

—

Links Mentioned: Watch this episode on YouTube Previous Yoga Medicine® Podcast Episodes: 100: Yoga, Politics & History Yoga Medicine® Book Club The Race & Yoga Journal, UC Berkley Yoga Mimamsa, The Scientific Journal of Yoga, Kaivalyadhama Connect with Firdose Moonda MA:

         Instagram | YMO Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-114.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Katja discuss a topic near and dear to Katja: tissue stiffness. Claims about terms like stiffness and tension in the body can be confusing, so our goal with this episode is to clear up some of that confusion as well as leave some space for what we do not know yet. In this episode, we talk about terminology and physiology around tissue stiffness. We also talk about factors that influence stiffness and if stiffness is a friend or foe when it comes to athletic performance, injury risk, and disease of the musculoskeletal system.

Listen in to learn more about common tissue stiffness misconceptions, potential applications, and future learning.

—

Show Notes: Common misconceptions [2:27] Stiffness terminology [4:22] Factors that influence stiffness [12:40] The role of the nervous system in tissue stiffness [16:21] Athletic performance and stiffness [19:09] Is more stiffness always better? [25:07] Assessing stiffness [30:50] Range of motion versus tissue stiffness [44:51] Takeaways [48:26]

—

Links Mentioned: Watch this episode on YouTube Yoga for Athletes Training Connect with Katja Bartsch:

Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-113.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

As yoga teachers, most of us will either have an autoimmune condition, or teach students who do. Yoga is uniquely suited to work alongside conventional medical treatment to help manage these disorders and address the symptoms that impact most on quality of life.

Today host Rachel speaks with Dr. Nikki Tugnet - a UK-trained physician, board-certified in Rheumatology and Internal Medicine, and Yoga Medicine® Therapeutic Specialist - about yoga and autoimmune conditions. 

Listen to this episode as we unpack the common denominators of autoimmune conditions, the importance of normalizing prop use, and the power of taking it slow.

—

Show Notes: What is rheumatology? [2:57] Are autoimmune disorders becoming more prevalent? [4:28] What drives Nikki’s passion for rheumatology [6:04] Common denominators in autoimmune conditions [10:05] What drove a rheumatologist to seek answers in yoga [13:55] Autoimmune uncertainty; mental health impacts of long-term disease [18:02] How yoga can support autoimmune conditions [23:30] The underutilized power of propped yoga poses [28:10] A surprising yoga tool [33:28] Daily Yoga Nidra to improve energy and sleep quality [35:14] Are we handling chronic stress as well as we think? [37:22] Tips for teaching yoga for autoimmune conditions – group classes [39:51] Tips for teaching yoga for autoimmune conditions – one-on-one [43:38] Final tips & takeaways [49:11]

—

Links Mentioned: Watch this episode on YouTube Nervous System & Restorative Online Training Myofascial Release Online Training Previous Yoga Medicine® Podcast Episodes: 15: Shifting Persistent Pain with Marnie Hartman Connect with Dr. Nikki Tugnet:

         Facebook | Instagram | LinkedIn | Nikki Tugnet

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-112.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Rachel dive into the topic of student questions and share their thoughts on how to answer them. Student questions can be intimidating, prompting anxiety around whether we will be able to answer “correctly”, but so many positives can come from opening a dialogue with students actively seeking more information.

We talk about ways to handle student questions relating to pain, injury, and medical conditions, on pose alignment and progression, and around the choices you make as a teacher.

Listen to this episode to learn how to handle yoga student questions and maximize the positive outcomes that can stem from the resulting conversation.

---

Show Notes: Anxiety around student questions and a suggested response [1:10] The myth of teacher x-ray vision [3:55] Answering student questions with questions of your own [6:41] Reading the situation around the question [9:00] Questions on pain and injury; how to say “I don’t know” [16:13] When a student flags pain or injury before class [25:55] Questions around alignment [30:50] Using questions as seeds for content [40:10] Questions around yoga teacher choices [41:15] How to handle tangential student questions [46:23] Final takeaways [51:13]

---

Links Mentioned: Watch this episode on YouTube

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-111.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Katja are looking at where the fascia and acupuncture worlds collide.

There is a lot of info out there on possible mechanisms behind acupuncture, and while research is great, we really need to look into the details for answers. In this episode, we talk about the relationship between fascia and Traditional Chinese Medicine. We also talk about acupuncture and how it can affect the connective tissue matrix.

Listen to this episode to learn what we know so far about current research that points to fascia as a potential substrate for energy flow and how to absorb new research while leaving room for the mystery of the unknown.

---

Show Notes: Meridians and fascia and acupuncture [2:41] How research brings fascia and acupuncture together [5:47] Anatomical correlations between acupuncture and fascia [6:28] Concept of needle grasp in acupuncture [23:14] How fascia can contribute to acupuncture mechanisms of action [23:28] The importance of the fluid component of fascia [30:57] Current fascia and acupuncture research trends [33:20]

---

Links Mentioned: Watch this episode on YouTube Fascia Science Resources Overview Traditional Chinese Medicine Training Myofascial Release Training Connect with Katja Bartsch:

         Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-110.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

If you haven’t had or taught a one-on-one yoga session, it might feel like a secret club that you’re locked out of. Today host Rachel demystifies the whole process with returning guest and Yoga Medicine Therapeutic Specialist Dana Diament.

In this episode, we talk about the therapeutic benefits of being seen and heard and the importance of helping people clarify their felt experience through both objective and subjective assessment tools.

Listen in to learn tips for teaching private yoga sessions, how to get and prepare for the first session with a new client, and how to manage the challenges that could arise.

---

Show Notes: Dana and Rachel’s first experience teaching yoga one-to-one [2:10] Take the stress out of teaching one-on-one: minimum number of sessions [7:41] Establish area of focus beforehand [10:12] The initial session with a new client: the power of listening [13:12] Using initial intake assessment tools [18:23] Ending the first session constructively [22:52] Developing a working hypothesis between initial and follow-up sessions [25:08] Choosing homework for your student [29:08] When your strategy needs to pivot [33:23] What happens when you hit a wall with a student [41:58] When you are no longer the right teacher for this student [45:00] How to find students for one-on-one yoga instruction [48:58] Final takeaways and resources [53:38]

---

  Links Mentioned: Watch this episode on YouTube Dana’s tips for a first session Rachel’s take on the “Do this one thing for pain” approach Yoga Medicine® Conducting a Comprehensive Evaluation in a Therapeutic Setting Online Course Yoga Medicine® Recognizing Red Flags in a Therapeutic Yoga Setting Online Course Connect with Dana Diament:

         Facebook | Instagram | Yoga Medicine Online | Raia Collective

 

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-109.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

 

Coming home from another yoga teacher training, full of new information and techniques to utilize, can be exciting…and also overwhelming.

In today’s episode, hosts Tiffany and Rachel talk about how to integrate all the tools you learn in training in a way that is meaningful for your students. In this episode, we stress the importance of a slow and steady approach guided by clarity of purpose for each class.

Listen in to learn how to incorporate new material and when to use which teaching tools in both group classes and when working with students one-on-one.

----

Show Notes:

 

The challenge of integrating new information into classes in a meaningful way [1:33] Focus on one area of content at a time, in practice and teaching [4:31] The importance of setting and meeting student expectations [9:30] “Drip-feed” new content or techniques into your teaching [12:10] Creating classes for the students who come back [16:41] Using a class series to introduce new content gradually [18:36] Combining techniques in group classes versus one-to-one [22:05] A real-world example [28:58] Summing up: simplicity, clarity, repetition, patience, and individuality [31:26]

---

Links Mentioned:

 

Watch this episode on YouTube

 

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-108.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Burnout is becoming a more common experience than ever, in the yoga world and beyond, so today hosts Tiffany and Rachel dive into the varied experiences of and solutions to this problem.

We discuss three common precursors to burnout and how challenging it can be to generate the energy required to recognize and resolve it. We also share the role yoga practice can play in helping us build long-term physical and mental resilience as an antidote to burnout.

Listen to this episode to learn what burnout is, what causes contribute, and the intangible game-changers you could be overlooking when trying to overcome burnout.

---

Show Notes:

 

The three key symptoms of burnout [3:50] Perfectionism, imposter syndrome, and a potential up-side of burnout [5:10] Difficulty generating the energy to find a way out [7:30] Is restorative yoga the solution to burnout? [9:17] Burnout as a long-term imbalance between inputs and outputs [13:08] Individuality in burnout, emotional labour, and the role yoga can play [17:11] Training long-term resilience to burnout [23:59] A three-part approach: nervous system, connective tissue & mental resilience [27:00] Where to start [32.28] The Yoga Medicine Resilience Retreat and other resources [35:38]

---

Links Mentioned:

 

Watch this episode on YouTube Yoga Medicine® Resilience Retreat with Tiffany Cruikshank – Boulder, CO Yoga Medicine® Resilience Retreat with Tiffany Cruikshank – Norfolk, VA Yoga Medicine® Podcast Episode 05: Sustainability & Yoga YMO Resources: Tiffany’s Burnout Resilience Playlist Valerie Knopik’s Burnout Series

 

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-107.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today host Katja talks with Dr. Stephanie Otto about exercise oncology, exercise, and fascia. We discuss the biological foundations of cancer and the research link between fascia and cancer.  We also talk about therapeutic interventions related to cancer exercise and fascia and explain what distinguishes healthy tissue from cancerous tissue.

Listen in to learn how important effective exercise can be for our oncology and how exercise oncology interventions relate to fascial tissues.

Show Notes: What makes cancer develop [3:47] Can we affect cells that become cancerous [6:45] Exercises to target biometrics of tissues [8:18] Optional treatment paths for exercise for oncology [11:37] Breathing and nervous system approaches [19:26] What is next for the field of exercise oncology research [25:32]

 

Links Mentioned: Watch this episode on YouTube Connect with Dr. Stephanie Otto:

         LinkedIn | Twitter | ResearchGate

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-106.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

It’s common knowledge that the vast majority of us will experience low back pain at some point in our lives. Today we hone in on an aspect of low back pain that is less commonly considered and discussed: pain in or around the sacroiliac joints.

Rachel Land hosts yoga studio owner, YACEP, Yoga Medicine Therapeutic Specialist, and 1000-hour teacher Kelsea Wright, whose capstone research project was a comparison of two interventions for long-term SI joint pain.

In this episode, we share key practices for strength, stability, and body awareness as well as tips for postural and positional awareness off the yoga mat. We also unpack the importance of detailed student intake interviews and their usefulness in pain education and student empowerment.

Listen in to hear key takeaways from Kelsea’s 1000-hour project on SI joint pain.

 

Show Notes: Kelsey’s own experience: persistent SI joint pain & fear of flare-ups [3:03] Outlining Kelsey’s 1000-hour research project [6:38] Pain education as a key component of care [9:46] The impact of detailed intake interviews [16:39] Strength and stability practices for SI joint pain [20:31] Key myofascial release practices and approaches [30:37] MFR as a novel tool to improve mind-body connection [40:00] Key learnings from the results of Kelsey’s intervention [45:45] The under-estimated importance of keeping good notes [56:01] Cultivating a “glass half full” attitude [58:12] Final takeaways and the benefit of immediate relief [1:00:06]

 

Links Mentioned: Watch this episode on YouTube Previous Yoga Medicine® Podcast Episodes: 15: Shifting Persistent Pain 26: Support the Low Back 70: Yoga & MFR: Fundamentals to Get the Most Out of Your Practice Connect with Kelsea Wright:

         Instagram | Limitless Yoga Studio

 

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-105.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Rachel discuss a question many yoga teachers grapple with: should we aim to make our classes safe or fun? Is it possible to do both?

In this episode, we talk about the challenges teachers face when balancing these two aims in all-levels classes. We offer tips on how to keep safety in mind as you plan and teach yoga classes, and dissect what fun could actually mean for your students. 

Listen in as we talk about the pressure to teach appropriate and engaging classes to all-levels and share tips for encouraging your yoga students to become their own teachers.

Show Notes: Is this the biggest question yoga teachers face? [1:03] Challenges teaching to the stated class level and description [2:26] Options are key [10:02] Empower students to be their own best teacher [12:22] Safe in the short-term isn’t always safe in the long-term [15:28] Curiosity over assumption; the importance of language [19:02] What actually makes a yoga class fun? [25:28] Countering the pressure for novelty and creativity [30:53] Big takeaways [36:20] Invest in in the students who come back, and your own ongoing inspiration [39:27] Links Mentioned: Watch this episode on YouTube Yoga Medicine Online Yoga Medicine Podcast Episode 74: Yoga for All: Community Conversations with Elena Cheung Sequencing with Purpose Yoga Teacher Training

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-104.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

The mention of yoga teacher training conjures up a bundle of images and ideas, many of which are inaccurate or at least incomplete. So today host Rachel talks with returning guest Dana Diament, lead teacher of the Yoga Medicine 200hr Teacher Training, about common misconceptions and misunderstandings about yoga training.

In this episode, we discuss what personal qualities are (and aren’t) important for aspiring yoga teachers and unpack the realities of the training experience and how you might feel afterward.

If you have been wondering if you should embark on yoga teacher training, this episode is for you.

Show Notes: Myth #1: All yoga teachers must be… (pick your adjective) [2:21] Who should do a yoga teacher training? [2:22] Being yourself when teaching yoga [5:31] Charisma and comfort speaking to a group [12:07] Myth #2: Yoga must be all you do and care about [17:51] Myth #3: There’s only one pathway to teaching yoga [20:13] Myth #4: Yoga training is all about personal transformation [25:46] Myth #5: All yoga teacher trainings are the same [31:30] Myth #6: Yoga teacher training is fun and easy [35:48] Myth #7: You won’t be nervous to teach after teacher training [41:19] Myth #8: You’ll know everything about yoga [44:16] Myth #9: You’ll feel confident and complete as a teacher [48:02] Key takeaways [52:34] Yoga Medicine 200hr Teacher Training options for 2024 [55:27] Links Mentioned: Watch this episode on YouTube Yoga Medicine® 200hr Yoga Teacher Training Connect with Dana Diament:

         Facebook | Instagram | Yoga Medicine Online | Raia Collective

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-103.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today's hosts Tiffany and Katja return for a deeper discussion of fascia and pain. Recently, fascia is being more generally acknowledged as a pain generator, especially of one specific type of pain: myofascial pain. In this episode, Tiffany and Katja discuss the mobility of fascia, look at fascia as a sensory organ, and explain the influence of fascia on pain mechanisms.

Listen to this episode to learn how to interact with and influence the fascia and what this information can teach us about implications for pain and mobility disorders.

Show Notes: Understanding the complexities of pain [3:21] Myofascial and skeletal pain [4:47] Utility of trigger points [11:26] Mobility of fascia [15:19] Implications for yoga practice [21:37] Mobility of fascia a myofascial pain [28:20] Myofascial pain and mobility [31:31] Tools for treating mobility disorders [38:20] Fascia as a sensory organ [42:18] Proprioception and hypermobility [48:10] Links Mentioned: Watch this episode on YouTube Fascia Pain Continued Overview Myofascial Release Training Yoga Medicine® Online Yoga Medicine® Podcast Episode 19: Fascia & Pain Connect with Katja Bartsch:

         Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-102.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

 

In the yoga world, as elsewhere, opinions seem more polarized than ever. Today we’re making space to explore one popular all-or-nothing topic in the wellness sphere: whether our practice is intended to create comfort or offer challenge.

Host Rachel explores the delicate balance yoga teachers seek between challenge and comfort and the compassion required to do so with returning guest Aisha Fakhro LAPHP, LNRPC, a licensed psychotherapist and yoga teacher who specializes in working with anxiety, trauma, grief, relationships, stress management and personal growth.

Listen in as we compare, and perhaps reconcile, the case for the comfort of safe and welcoming practice spaces with the growth we might experience from venturing outside our comfort zones.

Show Notes: Do we even need to know what students need? [3:58] The case for comfort: who we become in welcoming & inclusive spaces [5:53] The case for courage: challenging our comfort zones [12:15] The need for safety with the challenge [16:19] Empowering students to choose what they need: it starts with us [20:33] Compassion as the thread drawing extremes toward each other [25:46] Links Mentioned: Watch this episode on YouTube Yoga Medicine Online Guest Teacher Connect with Aisha Fakhro:

          Instagram | Soft Strength Podcast | Aisha Fakhro

 

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-101.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Many yoga students and teachers feel part of a culture and tradition we don't fully understand, leading to the necessity for open, honest, and potentially uncomfortable conversations about the wider context our practice exists within - including its long and complicated history and its intersections with culture, commerce, and politics.

Today host Rachel is joined by Firdose Moonda - a journalist, academic, yoga teacher, and researcher - to explore some of these intersecting issues, and offer an introduction to important definitions and common misunderstandings about the practice. 

Listen in to learn about the historical and cultural context of yoga and its contributions to our unique and individual in-body experiences.

Show Notes: 

Firdose’s early experience with yoga; the drive to deeper study [3:22] The inspiration for Firdose’s new Yoga Medicine course [6:40] Definition and geographical origins of yoga [9:38] Politics and privilege in yoga [12:21] Is yoga actually intended to make us feel good? [17:10] Is yoga really for everyone? [21:59] Chakras, and other concepts we misconstrue as part of yoga tradition [24:52] Acknowledging varied individual embodied experiences of yoga [29:11] Yoga’s origin and religious association; implications for appropriation [36:47] Valuing ongoing education for its own sake [41:19] Yoga’s relationship to colonization [47:15] Details on Firdose's new Yoga Medicine course [49:24] The most powerful three words yoga teachers can say [52:29] Links Mentioned: Watch this episode on YouTube Yoga & Politics Online Course Episode 21: South Asian Teacher Panel Connect with Firdose Moonda:           Instagram | Souldier Yoga

 

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-100.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Katja and Tiffany dive into the importance of dynamic mobility training and its broader applications. Stretching is always a loaded topic. There are lots of different opinions and broad research available, with new research being released regularly. In this episode, we talk about the newer research on dynamic stretching and how it relates to athletic performance and injury prevention. 

Listen in to learn the purpose of stretching, how to incorporate dynamic stretching before exercising, and the different psychological aspects of different stretching modalities. 

Show Notes: Static stretching before sports [2:31] Purpose and type of stretching [5:15] What is dynamic stretching [9:00] Dynamic stretching and athletic performance [15:08] Injury incidence and dynamic stretching [16:09] How much range of motion (ROM) do we really need? [22:55] Mechanisms of ROM increase [27:15] Mechanisms – balance and proprioception [33:39] Psychological aspects [39:34] How to use different stretching applications [44:04] Links Mentioned: Watch this episode on YouTube Yoga for Athletes Teacher Training Online Dynamic Stretching Overview Connect with Katja Bartsch:

Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-99.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

There is no shortage of strong opinions on what areas of study are appropriate for yoga teachers and students. The study of anatomy is one that, at times, inspires controversy - so today hosts Tiffany and Rachel dive into the pros and cons of using anatomy in yoga. 

We discuss the challenges of using anatomical language and the risk that a simplified model might be confused with reality. We also debate whether emphasizing the physical could detract from more subtle aspects of yoga practice, as well as how it might provide a shared experience to more deeply connect us to life, each other, and ourselves.

Listen in to explore some of the drawbacks and advantages of studying and teaching anatomy in the yoga world.

Show Notes: Does anatomy study limit the concept of yoga to the purely physical? [2:31] Anatomy is a simplified model of a complex and individual reality [7:55] Anatomical language is not familiar to most students [13:26] Recapping the main drawbacks of studying & teaching anatomy [19:56] We all experience life through our physical body; why not learn about it? [21:07] Anatomy study is one lens through which we can know ourselves better [25:52] Anatomical language can be learned and is shared with medical/ movement professionals [28:36] Anatomy study supports intelligent and effective teaching [32:03] Anatomy study can inspire curiosity, reverence, gratitude, and wonder [39:42] Final thoughts, a reminder of the big picture, and Yoga Medicine resources [43:18] Links Mentioned: Watch this episode on YouTube Core Curriculum Bundle Shoulder: Anatomy, Dysfunction, & Application Yoga Teacher Training Hip: Anatomy, Dysfunction, & Application Yoga Teacher Training Spine: Anatomy, Dysfunction, & Application Yoga Teacher Training Sequencing with Purpose Yoga Teacher Training

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-98.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Katja talk about a topic that always draws a lot of interest: the female menstrual cycle. The pair discuss new research around athletic performance throughout the cycle, offering new angles that go beyond the fluctuations of female sex hormones. They focus on new findings that consider the importance of psychological aspects in this context.

Listen in to learn some new perspectives on athletic performance and the female cycle and ways to use yoga to support your menstrual cycle.

Show Notes: Assumptions of menstrual cycle-based training [3:51] New research on performance during menstrual cycle (MC) [6:52] Who participated in the study [10:44] What was tested for in the experiment [14:18] Results of the latest research [16:19] Further considerations on inclusion criteria [18:57] The complexity of studying the female cycle [21:24] Performance vs. training [23:38] How yoga can help to work with the MC [25:42] Importance of the nervous system in training [27:12] Limitations of current research [30:43] Individual experience “versus” research [33:03] Links Mentioned: Watch this episode on YouTube Athletic Performance Menstrual Cycle Overview Yoga for Athletes Teacher Training Female Health Yoga Teacher Training Connect with Katja Bartsch:

Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-97.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Most of us have experienced the all-too-familiar gap between wanting to change something in our lives and actually doing it. In today’s episode, returning guest Alison Heilig breaks down the most common barriers to behaviour change with host Rachel.

Alison shares how behaviour change is not about self-control or lack of, and is instead a set of learnable skills. We discuss the importance of setting realistic expectations and explain why habit initiation is more important than habit completion.

Listen in to learn how to turn a fixed mindset into a growth mindset, and how to create systems to support your goals for lasting change.

Show Notes: Motivating people with a different approach to change or challenge [2:57] Barrier #1 to follow-through: is it really lack of self-control? [7:19] Recognizing a fixed mindset [11:20] Discerning between fixed mindset and acceptance [14:55] Growth mindset eases perceived time pressure [18:00] Where can yoga teachers intervene with a fixed mindset [20:28] Emphasizing effort over outcome to empower students [25:21] Barrier #2 to follow through: Behaviour change skills [28:32] How your “future self” helps you learn to tolerate discomfort [31:49] Just get started: how habit initiation is more important than completion [38:06] Managing overwhelm with intentional prioritization [41:49] Barrier #3 to follow through: No system [46:44] Barrier #4 to follow through: Unsupportive environment [52:35] Barrier #4 to follow through: Unrealistic expectations [1:02:30] Final takeaways [1:10:04] Links Mentioned: Watch this episode on YouTube Yoga Medicine Podcast Episode 32: Harness Your Potential, Yoga for Athletes Yoga for Athletes Teacher Training Connect with Alison Heilig:

Facebook | Instagram | Alison Heilig | Yoga Medicine Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-96.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Feel pressured to make your classes new and exciting? More complex? More demanding? Today hosts Tiffany and Rachel offer tips for yoga teachers who are ready to work smarter, not harder, when crafting class sequences.

In this episode, we talk about the importance of starting with a clear focal point and a base class template, and the benefits of reusing past sequences. We also discuss the two parts of the creative process and what to do when you are sapped of inspiration.

Listen in to learn how to save time and energy with a simple and systematic sequencing process that brings your ideas to life.

Show Notes: Pressure to craft the “perfect” sequence for every class [1:10] Tip 1: Start with a clear focal point or intention [4:30] Thoughts on Peak Pose sequencing [15:40] Tip 2: Plan your classes, but hold your plan loosely [17:43] Thoughts on building a curriculum over time [21:10] Tip 3: Use a base class template [24:23] Leaving space in your sequence [27:05] Tip 4: Use a systematic sequencing process [32:17] Tip 5: Keep and reuse your sequences [38:23] Fear our focal point won’t be relevant to every student [42:36] How we record sequences and ideas [48:44] Working with the two phases of the creative process [53:40] Sources of inspiration when you’re out of ideas [55:32] Learning to sequence versus using a set sequence [1:01:41] Key takeaways, being of service [1:05:44] Upcoming Yoga Medicine Sequencing Teacher Training [1:08:55] Links Mentioned: Watch this episode on YouTube Sequencing with Purpose Yoga Teacher Training Yoga Medicine Podcast Episodes: 05: Yoga & Sustainability 74: Yoga for All 92: Right Brain Skills for Yoga Teachers

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-95.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

In communication, stories and symbols have the capacity to reach us in ways that facts and figures do not. So today host Rachel dips her toes into Hindu mythology with returning guest Steph Wall.

In this episode, we talk about the importance of mythology and its links to many of the poses we know and practice. Steph also offers advice on how to introduce symbolic stories into classes where students have varied beliefs and experiences.

Listen in to learn what mythology can teach us and how to incorporate it into your yoga classes.

Show Notes: Steph’s first introduction to mythology [4:01] Steph shares one of her favorite Hindu myths [7:05] Stories offer us insight into ourselves [14:58] The challenge of sharing stories about gods and goddesses [18:45] How to start sharing mythology in your teaching [22:02] Tips for sharing Hindu mythology with students of varied faiths [26:41] Mythology and mystery versus an evidence-based approach [31:02] Final takeaways and Steph’s upcoming classes on Yoga Medicine Online [36:08] Links Mentioned: Watch this episode on YouTube Yoga Medicine Podcast Episode 59: Explore the Dark Side Connect with Steph Wall:

         Instagram | The Kali Collective | Facebook | Yoga Medicine Online Guest Teacher

You can learn more about this episode and see the full show notes at YogaMedicine.com/podcast-94.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Katja talk tips for keeping calm under pressure. This episode is all about choking up or freezing under pressure, which can apply to so many different situations whether you’re a yoga teacher, a presenter, or an athlete. We talk about the mechanisms behind choking under high-pressure situations and offer tools that you can use to prepare yourself for situations where you might encounter hyperarousal, distraction and excessive self-focus, which can get in the way of your performance.

Listen in to learn what is happening in your body when you face pressure and what you can do to mitigate the negative effects of performance jitters.

Show Notes: Mechanisms behind choking under pressure [5:59] Tools to counter hyperarousal [11:21] “Pressure as privilege” mindset [18:50] Tools to prepare for distractions [21:47] Pre-performance routines for athletes [27:48] Reframing internal worries [31:41] Interventions for paralysis by analysis [33:55] Minimizing explicit knowledge of specific movements [37:47] Links Mentioned: Watch this episode on YouTube Calm Under Pressure Overview Connect with Katja Bartsch:

         Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-93.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Yoga teachers love a good training. When in doubt, many of us tend to look for more technical skills – more evidence, more information, more protocols and strategies. But what if the true magic of the teacher-student relationship lies elsewhere: not in perfection, but in presence.

Today’s episode hones in on right brain or relational teaching skills, which are less about WHAT we teach and more about HOW we teach it. Our guest, Sandy Raper, is a long-time yoga teacher, teacher trainer, author and mentor. In this episode, she shares her right-brain teaching tips for both new and experienced yoga teachers with host Rachel.

Listen to this episode to learn the difference between left brain and right brain skills, why you should let go of your plan to leave space for next time, how to build trust with your students, and the vital importance of remembering your “why.”

Show Notes: Our tendency to lean into left brain teaching skills [3:05] Left versus right brain skills [4:51] Tips for new teachers: leave room for “next time” [8:35] Build trust with students: presence and progress, not perfection [14:37] One-on-one versus group teaching skills [23:13] What keeps students coming back? [33:28] Supporting longevity as a teacher [37:22] How to develop right brain skills [45:40] Final reflections [53:46] Links Mentioned: Watch this episode on YouTube Connect with Sandy Raper:

          Sandy Raper | Beyond Yoga Teacher Training Podcast | Facebook | Instagram

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-92.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today we are busting balance myths with two people who are passionate about balance and standing stability. Host Rachel talks to Sava Papos, is a long-time yoga teacher and Yoga Medicine Therapeutic Specialist, now immersed in a degree in Exercise and Sport Physiology. 

In this episode, we discuss balance as a trainable skill and a key aspect of physical performance, providing advice to teachers and students aiming to make balance practice as applicable to the real world as possible. 

Listen in as we talk about finding the right type and level of challenge for everyone, and the importance of being willing to experience instability in order to train better stability.

Show Notes: Why we are passionate about balance training [2:47] Myth #1: Balance training is only for the elderly [3:47] Myth #2: You either have it or you don’t [10:56] How we currently teach balance skills in yoga [14:51] Holding an external focus when balancing helps [16:09] Myth #3: Doing yoga balance poses is enough [17:42] Myth #4: “Good” balance means never wobbling or falling [21:47] Myth #5: Balance is all about the core; ankle, hip & step strategies [27:53] Playing with key contributors to balance: visual, vestibular & proprioceptive system [35:26] Footwear and heel height impacts on stability [44:37] The big question: is yoga sufficient balance training? [49:41] Our base of support; foot and arm position, prop use [56:41] Summing up, more resources [1:01:16] Links Mentioned: Watch this episode on YouTube Yoga Medicine Podcast Episode 33: Age Well with Yoga YMO Monthly Dose Bullet-Proof Balance Research links from Sava Papos: DiStefano et al., “Evidence Supporting Balance Training in Healthy Individuals: A Systemic Review”, Journal of Strength and Conditioning Research, December 2009. https://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=2009&issue=12000&article=00041&type=Fulltext&casa_token=4wnZzwAf4TsAAAAA:YuRzitf4-5Kg_acQW1AA-041KcQyoT9-sYVXhGQOXrOtf3YVXKXrTRZuQ6GZZ91EhfkGI-ajY1vdhflMoi1axoLPmQ Chiviacowsky et al., “An external focus of attention enhances balance learning in older adults”, Gait & Posture, October 2010. https://www.sciencedirect.com/science/article/abs/pii/S0966636210002286?casa_token=8vX0hAHEKpoAAAAA:FBBc_QJrbbaShKg9eK2Lo76rRHq_9CVNB6MNSmcDXeC1WfP4EJ6WXiebev24S0VLI2iSNggeokQ Heijnen et al., “Falls in young adults: Perceived causes and environmental factors assessed with a daily online survey”, Human Movement Science, April 2016. https://www.sciencedirect.com/science/article/abs/pii/S0167945715300762?casa_token=K3TTb7d_8fkAAAAA:gFTdJXnxbkRbZguB5LeJZfk_KKULgexd0xVwTk2kE_7FijqwyGRZSFFa8sEuaHIsxkRg4PLh4A Ramachandran et al., “Effects of Plyometric Jump Training on Balance Performance in Healthy Participants: A Systematic Review With Meta-Analysis”, Frontiers in Physiology, October 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8564501/ Yoga Journal Article: 4 Surprising Ways to Use a Yoga Bolster Connect with Sava Papos:

          LinkedIn | Instagram | Email

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-91.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today’s media landscape - which equates leadership with certainty of opinion, popularity, or charisma - can be challenging for yoga teachers to navigate. So today, hosts Tiffany and Rachel explore what leadership can look like in the yoga world. 

We discuss the importance of humility and vulnerability, the challenge of balancing evidence-based with more traditional inputs, and whether there are different expectations of yoga teachers than there are of other roles in our communities.

Listen in as we explore the kind of leadership that lifts everyone up. 

Show Notes: Confusing certainty or popularity for true leadership [2:57] Humility as a central quality of good leadership [13:06] The kind of leadership we need can change over time [20:53] Balancing evidence-based with traditional inputs [22:49] Finding your compass as a leader [25:54] Service & Ego: expectations of yoga teachers versus other occupations [33:58] Pressure for yoga teachers to project perfection [39:46] Balancing leadership and vulnerability [51:32] Key takeaways [54:42] Links Mentioned: Watch this episode on YouTube Yoga Medicine Podcast Episode 88: Social Media Marketing Made Easy

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-90.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

 

Most of us have loaded beliefs related to the core and core strength. While most hold a grain of truth, plenty of these preconceptions are inaccurate, incomplete, or just plain unhelpful when it comes to our individual yoga and movement practices. 

Today host Rachel and returning guest Jenni Tarma unpack the most common core myths and misconceptions. In this episode, we explore the anatomy and function of the core, talk about what core stability really looks like, and examine the complex relationship between the core and low back pain.  

Listen in to learn how to define a healthy core, explore the wide range of poses and practices you could use to bring awareness to this area, and how you might teach a core-focused practice to groups or individuals.

Show Notes: Exploring basic beliefs about the core [5:01] Myth #1 Core = abs; difficulty defining the core [6:24] Myth #2 Only crunches and planks strengthen your core [13:13] Myth #3 Core stability means bracing [22:54] Defining stability [30:35] Myth #4 A strong core is tight and “ripped” [32:31] Myth #5 A strong core is the solution to low back pain [37:53] Tips for teaching individual and group yoga classes focused on the core [47:45] More on the core: Yoga Medicine resources [57:24] Final takeaways; moving toward unconscious competence [1:00:53] Links Mentioned: Watch this episode on YouTube Spine: Anatomy, Dysfunction & Application | Module – San Diego, CA Movement Intelligence Online Course Werner et al: “From protection to non-protection: A mixed methods study investigating movement, posture, and recovery from disabling low back pain” European Journal of Pain, 2022. https://pubmed.ncbi.nlm.nih.gov/35959703/ Yoga Journal core article series from Rachel: 3 Common Misconceptions About Core Strength 35 Yoga Poses No One Ever Told You Are Core Work 44 Cues to Help You Strengthen Your Core in Any Yoga Pose Yoga Medicine Online Classes focused on the core: Balanced Function for Flexible Folks, Support for the Spine Second Nature Core Support Energizing Core Practice Hips & Core for Full-Body Support Spinal Mobility for Resilience & Strength Creative Core for Full-Body Connection Previous Yoga Medicine Podcast Episodes with Jenni Tarma: Episode 26: Support the Low Back Episode 32: Harness Your Potential, Yoga for Athletes Episode 60: Strength Training Myths Debunked Episode 76: Hypermobility in Yoga Connect with Jenni Tarma:

Facebook | Jenni Tarma Instagram | Kaari Prehab Instagram | Kaari Prehab | LinkedIn | Yoga Medicine Online Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-89.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Most of us have a complicated relationship with social media, but it can be a powerful business tool if we learn how to harness it effectively.

Today host Rachel talks social media marketing with returning guest Dana Diament, a yoga teacher and graphic designer with years of experience in branding. Dana creates clarity around social media communication by prompting us all to ask ourselves exactly who are we talking to, and what key themes we aim to convey. Whether your challenge is to identify your student niche or shift to a new one, or find an easier way to determine what to post and when, Dana has simple, practical advice for you.

Listen in to learn how to build an effective online community, whether you are a new yoga teacher or a veteran still searching for your groove.

Show Notes: The insatiable pressure to post [3:05] Niche: who are you talking to? [4:01] How a need-driven niche helps [7:40] Why you need a niche (hint: you aren’t actually for everyone) [14:33] Advice for new yoga teachers: finding a niche or changing niche [17:23] When in doubt, ask your students [28:04] Content pillars: a framework for social media content [35:33] Practical examples of content pillars [39:05] How content pillars facilitate a marketing schedule [46:40] Tips for getting started [58:54] Links Mentioned: Watch this episode on YouTube Marketing for Yoga Teachers Online Course Yoga Medicine Podcast Episode 82: Building a Healthy Relationship with Social Media Previous episodes with Dana Diament: Episode 45: Conscious Parenting Episode 56: Controversial Yoga Cues Unpacked Episode 65: Spiritual Imposter Syndrome Connect with Dana Diament:

          Facebook | Instagram | Yoga Medicine Online | Raia Collective

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-88.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Katja hone in on another topic related to pranayama: the science of breathing less. In this episode, we talk about the natural fear of retention of the breath and what we can do to combat this fear. We also connect the dots between concepts like intermittent hypoxic training, breathing less volume, and voluntary hypoventilation and talk about how all those practices may affect breathing gases. Finally, we talk a lot about the application of breathing less in our own practice and how to experiment with it.

Listen in to learn where the concept came from, what we can learn about breathing less from other fields of study, and how we can apply that to our yoga practice.

Show Notes: 

Origins of the concept of breathing less [2:15] The O2 side of the coin - intermittent hypoxia & co [3:45] The CO2 side of the coin - hypoventilation & co [8:15] Unpacking voluntary hypoventilation [13:39] The fear of breathing less [17:00] Breathing less from the yoga lens [24:11] Breath holds and pranayama [27:50]

Links Mentioned:

Watch this episode on YouTube Yoga Medicine Online Resources: September Monthly Dose – Breathe Life Into Your Practice Less is More: Breath Practice for CO2 Tolerance Breathing Resources Doc Pranayama Yoga Teacher Training Connect with Katja Bartsch:

          Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-87.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

 

Today host Rachel speaks with returning guest Alice Blunden – a Yoga Medicine Therapeutic Specialist, schoolteacher, and creator of The Yoga Project UK – about accessible ways we can translate yoga tools and techniques for children as they navigate the potentially challenging transition back to school.

In this episode, Alice shares a handful of her favorite techniques that you can teach to children of any age, the essence of which yoga students and teachers will likely find familiar.

Listen in to learn creative yet practical activities that introduce kids to yoga concepts that help increase their capacity for focus, concentration, memory, mindfulness and self-regulation.

Show Notes: “Back to school” can be a big adjustment for children and families [2:38] Creative activities to introduce yoga concepts and practices to children: Focus and memory: What’s on the tray [4:19] Concentration and listening skills: Supermarket list [9:34] Open sensory awareness: Safari walk [12:56] Patience and mindfulness: the Mindful Malteser [20:44] Emotional awareness and vocabulary: Paper cup faces [27:37] Elongated exhalation for nervous system regulation: Pinwheel breath [33:48] Diaphragmatic breathing for nervous system regulation: Teddy bear breath [37:58] Breath-focused meditation: High-five breath [40:50] Shift in internal state, vagal tone: Hummingbee breath [44:49] Summing up and general advice for teaching children [47:49] Connecting with Alice, more resources for teaching yoga to children [52:08] Links Mentioned: Watch this episode on YouTube Previous Yoga Medicine Podcast Episodes: Episode 45: Conscious Parenting with Dana Diament Episode 50: Stronger After Surgery with Alice Blunden Teaching Yoga to Children Online Course Simple Hand Tracing Meditation Online Class Connect with Alice Blunden:

          Instagram | Alice Louise Yoga | Yoga Medicine Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-86.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Katja take you on a stroll through the breathwork landscape. In this episode, the pair gives an overview of the origins of different breathing practices - covering Eastern traditions from India to China, techniques founded by "psychedelic" transformational and scientific communities as well as practices stemming from Eastern Europe.

If you've ever wanted an overview of where Conscious Connected Breathing, Tummo, Resonant Frequency breathing, and Buteyoko came from - this is the episode you've been waiting for.

We also discuss the bigger picture of breathwork as a whole and how Pranayama as a very multi-faceted practice fits into it. 

Show Notes: Indian breathwork traditions [2:21] Tibetan breathwork traditions [7:57] Chinese breathwork traditions [15:55] Transformational, “psychedelic” breathwork origins [21:06] Scientific origins – Resonant frequency breathing [32:54] Eastern European breathwork traditions [38:34] Links Mentioned: Watch this episode on YouTube Connect with Katja Bartsch:

Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-85.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Whether we are athletes or not, we all have areas in our lives where we want to perform well. Today host Rachel speaks with returning guest Dr. Daya Grant about how aspects of yoga philosophy can help us do that - by improving our focus and concentration. 

Dr. Grant helps athletes and other high performers train their brains with the same care they invest in training their bodies. She draws heavily on the yoga techniques of Pratyahara and Dharana to help athletes focus on what they CAN control, cultivate intuition and prevent burnout. In this episode, she shares practical ways you can connect to these techniques.

Listen in to hear how simply connecting to your feet or choosing where to rest your gaze can completely change your response to a heightened situation, why Dr. Grant encourages athletes to journal, and a range of other yoga tools that you can harness to improve your performance, whatever your ambition.

Show Notes: Improved performance isn’t just for elite athletes [2:21] Fresh definitions of Pratyahara and Dharana [3:38] Practical examples of Pratyahara and its benefits [6:21] “Self One” and “Self Two” [12:13] More tools to “reverse the flow” [15:35] Training the brain is as important as training the body [21:36] Understanding Dharana [25:38] Using breath work for improved focus: challenges and tips [30:48] Self-talk, and finding strength in self-compassion [34:23] Communicating helpful concepts like surrender to athletes [40:10] The power of practice [43:41] Harnessing the tool of imagery [45:55] Final takeaways [51:14] Links Mentioned: Watch this episode on YouTube Yoga Medicine Podcast Episode 47: Concussion Care Yoga for Concussions Online Course Connect with Dr. Daya Grant:

          Instagram | Daya Grant

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-84.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

 

 

Today’s topic is an interesting one that comes up a lot in the yoga world. In this episode, hosts Tiffany and Katja talk about the latest research and newest findings on the Polyvagal Theory. They discuss the evolutionary biology that Polyvagal Theory is based around, the neuroanatomy that’s involved, and assumptions that have been made about this complex aspect of the body.

Listen in to learn about the anatomy of the vagus nerve and how Polyvagal Theory is applied in yoga and therapeutic settings.

Show Notes: The emergence of Polyvagal Theory [2:58] Evolutionary biology and dorsal vagus [5:50] Sympathetic nervous system [10:35] Ventral vagus [13:40] Nuances of ventral and dorsal vagus, combinations [15:03] Anatomy of the vagus nerve [17:38] Afferent parts of the vagus nerve (from body to brain) [21:24] Efferent components of vagus (from brain to body) [26:50] How researchers look at cardiac function and Polyvagal Theory [33:01] The role of Polyvagal Theory in yoga and therapeutic settings [37:29] Hypotheses about ventral vagus evolution [43:33] Links Mentioned: Watch this episode on YouTube Polyvagal Resources Doc Connect with Katja Bartsch:

Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-83.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Rachel talk about building a healthy relationship with social media. These platforms have become a ubiquitous facet of our lives, so in this episode, we examine the way we use social media as yoga students and teachers.

We discuss the pros of social media, like its capacity to help us connect with other people, the sense of community it can create, and the resource-sharing capabilities it allows for. We also talk about some of social media’s trickier topics like dealing with negativity, the futility of chasing the algorithm, and engaging with misinformation.

Listen in as we explain how we can better balance our time on social media and find ways to embrace its benefits.

Show Notes: Is there a secret to social media success that you’re missing? [1:25] Do you need a large social media following to support your teaching? [3:43] Deciding what to post [6:07] The futility of chasing the algorithm [16:33] Deciding who to follow and engage with [18:41] Negative experiences with social media [23:34] Balancing time on social media and engaging with misinformation [32:01] Social media tips for yoga teachers [39:40] Is it still possible to build a teaching business through social media? [53:35] Tiffany’s start on social media, and playing the long game [56:00] Social media as a global community builder [59:01] The upcoming Yoga Medicine Innovation Conference [1:00:00] Final takeaways on building a healthy relationship with social media [1:03:02] Links Mentioned: Watch this episode on YouTube Yoga Medicine Innovation Conference

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-82.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Military personnel and first responders show up to other people’s worst day, every day. Exposed to workplace experiences the rest of us can’t imagine, some experience post-traumatic stress, and some work through that experience to demonstrate post-traumatic growth.

Can yoga play a part in biasing these populations toward growth? Today’s guest, Dr. Nicole McKenna, is here to share her thoughts on the topic.

Dr. McKenna has a Ph.D. in Forensic Psychology with a concentration in crisis response and is also a Yoga Medicine Therapeutic Specialist. She started her working life in the military as an Army Master Fitness Trainer and now blends her fields of experience and expertise to help military personnel, veterans and first responders manage the physical and psychological impacts of their work.

In this episode, she and host Rachel discuss post-traumatic stress and its symptoms along with tips for working with veterans and first responders.

Listen in as we share what sort of yoga practices can bias these individuals towards post-traumatic growth rather than post-traumatic stress.

Show Notes: What sets military veterans and first responders apart [3:05] Avoiding processing traumatic experiences can be a form of adaptation [5:43] Defining post-traumatic stress and potential symptoms [7:58] Building trust with veterans and first responders [15:07] Direct communication and instruction are key [20:18] It can take time to feel the benefit of more subtle yoga practices [23:18] What is post-traumatic growth [29:49] Different approaches help different individuals [36:01] Tips for starting yoga work with veterans and first response [40:11] The comfort of repetition and knowing what to expect [43:37] When to incorporate breath work and/or meditation practices [45:48] Keep verbal cues and class themes simple and practical [50:48] More resources [57:26] Polarized opinions on military and first responder organizations [58:18] Dr. McKenna’s recommending reading list [1:02:20] Links Mentioned: Watch this episode on YouTube Yoga Medicine Podcast Episodes: Episode 30: Trauma-Informed Yoga Dr. Ann Bortz Episode 77: Restorative Yoga Essentials Mental Health & Wellness Yoga Teacher Training | Austin, TX Yoga Medicine Innovation Conference Dr. Nicole McKenna’s recommended reading list: Trauma and Memory: Brain and Body in a Search for the Living Past: A Practical Guide for Understanding and Working with Traumatic Memory, by Peter A. Levine The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, by Bessel van der Kolk M.D. Transformed by Trauma: Stories of Posttraumatic Growth, by Richard G. Tedeschi Ph.D. and Bret A. Moore PsyD with Ken Falke and Josh Goldberg Be Water, My Friend: The Teachings of Bruce Lee, by Shannon Lee Connect with Dr. Nicole McKenna:

Facebook | Instagram | Grateful Warrior Yoga Foundation

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-81.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

The practice of Yin yoga is unusual in that it asks us to do the opposite of what we do in the rest of our lives. That contrast is powerful, but adjusting to it can bring up challenges.

In this episode, returning guest Shannon Stephens is back to talk to host Rachel about the common challenges of Yin Yoga for both students and teachers and shares her tips on how we can navigate them skillfully to get the most out of our practice.

Listen to this episode to learn how to embrace the contrast between Yin yoga and daily life to create a more fulfilling, and ultimately revealing practice.

Show Notes: Student challenges in Yin Yoga: dealing with discomfort [2:59] Discerning between different types of discomfort [4:32] Difficulty letting go in Yin [8:46] Managing the spectrum of mobility in a Yin yoga class [14:05] Noticing phasic changes within a Yin pose [19:49] Adjusting to the slow pace of Yin compared to the fast pace of life [20:35] Practical ways to attune to the subtle body in Yin [27:21] Yin can feel messy compared to other yoga styles [32:52] Challenges of teaching Yin Yoga [37:34] Pros and cons of moving around the room when teaching [39:10] How to leave more space for quiet [41:17] Strategies for keeping time [43:17] Guiding students out of poses and managing the “rebound” [46:12] Preparing to teach Yin [48:08] Tips for teaching Yin without props [50:45] Creating a safe, supportive space for students [53:36] Overall tips for managing the challenges of Yin: intention and compassion [57:41] Being prepared to teach and practice; show up authentically [1:00:32] Learning the impermanence of feelings and sensations [1:03:50] Final takeaways: every practice teaches us something [1:07:50] Links Mentioned: Watch this episode on YouTube Yoga Medicine Podcast Episodes: Episode 41: The Hidden Benefits of Yin Yoga Episode 77: Restorative Yoga Essentials Yin & Meditation Yoga Teacher Training Yoga Medicine Online Guest Teacher Connect with Shannon Stephens:

Facebook | Instagram | This Land Yoga

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-80.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

After traumatic life events, some people experience negative mental and physical health outcomes, while others not only survive but thrive. 

There’s a growing body of research on the strategies that prime our potential for resilience to adverse events, but less understanding of the neural pathways that underpin them. Today guest Valerie Knopik Ph.D. returns to explore three of these pathways with host Rachel, sharing a recent review article on the neuroscience of resilience in adults. 

In this episode, Valerie unpacks how three key neutral pathways could interact to influence our capacity to successfully handle stress and trauma. She suggests a range of strategies we can employ to down-regulate the negative, up-regulate the positive, and retain overall perspective. 

Listen to this episode to learn about three proposed pathways to resilience and how we can, and should, work with all of them to prime our potential to learn, grow and thrive in the face of adversity.

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-79.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Show Notes: A key review article on the neuroscience of resilience in adults [4:41] Defining resilience [6:29] A tripartite model: key neural pathways for resilience [9:11] 1: Fear and distress network, the amygdala, and HPA axis [11:44] 2: Reward pathways, the mid-brain, and the role of Dopamine [17:25] 3: The default mode network and the role of rumination [23:21] Some strategies influence more than one pathway [30:10] Reframing the stress response [32:16] Down-regulating the negative: therapy, journalling, affect labeling [34:11] The power of the breath [39:07] Up-regulating the positive: optimism, humor, social connection, gratitude [42:24] Finding joy in required tasks [45:28] Transcending the self: finding meaning and purpose, nature, flow state [50:17] Final takeaways and further resources [55:03] Links Mentioned: Watch this episode on YouTube Tabibnia et al, “An affective neuroscience model of boosting resilience in adults” Yoga Medicine® Podcast Episode 49: Epigenetics, Mental Health & Yoga with Valerie Knopik PhD Mental Health & Wellness Yoga Teacher Training: Online In-Person Yoga Medicine® Online Resources: Valerie’s Mental Health Monthly Dose Slow Flow Down Shift Connect with Valerie Knopik:

Instagram | Facebook | Twitter | Yoga Medicine Online Teacher

We don’t all strive for elite physical performance, but we do all place demands on our bodies. Some of the internal signals that we receive as a result could be interpreted as pain, so how do we know when we should push through and when we should pull back?

We have talked in previous episodes about the complex phenomenon of pain, and how deeply enmeshed our perception of pain is with our beliefs and previous experiences. Today that conversation continues with host Rachel and returning guest and Doctor of Physical Therapy Marnie Hartman.

In this episode, Marnie and host Rachel explore what neuroscience can teach us about physical performance. Listen in as we discuss the importance of bringing curiosity and playfulness into our physical pursuits, choosing to question our assumptions, and learning to listen deeply – but with discernment – to our internal signals.

Show Notes: Defining physical performance as how our bodies interact with the environment [4:56] Athletes’ relationship to pain [7:38] Sensory science 101: perception, interoception, nociception [9:38] Nociceptive signals in physical performance [13:56] The magic of training: creating a gap between signal and response [17:49] Recognizing and reframing less desirable experiences in the past [22:59] A case study in context and the impact of stress [27:35] Learning to discern our internal signals [31:35] Choosing to bring that awareness into physical challenges [36:31] Having our assumptions reflected back to us [40:12] Playfulness unloads our stress cup [48:22] Exploring the role of yoga practice [49:55] How our “patterning” can become an obstacle to overcome [58:42] Final thoughts and resources [1:02:21] Links Mentioned: Watch this episode on YouTube Previous Yoga Medicine Podcast Episodes: Episode 15: Shifting Persistent Pain Episode 64: Impactful Pain Strategies Pain Science for Yoga Teachers Online Course Yoga Medicine® Online Resources: Pain vs Suffering: Where to Begin Neuroscience Enhanced Performance Connect with Marnie Hartman:

Body IQ PT | LinkedIn | Email | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-78.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

In our busy lives, it can be challenging to allow ourselves to truly rest, but there are potent benefits to be gained when we do. So today hosts Tiffany and Rachel dive into the stillness and quiet of restorative yoga.

In this episode, we outline the key characteristics of restorative yoga and how they work to soothe the nervous system and offer an antidote to stress. We discuss who restorative yoga is for, how to navigate its most common challenges, and how it compares to Yin yoga.

Listen in to hear about the unique benefits of restorative yoga inversions and our tips on how to get started in a restorative yoga practice.

Show Notes: Common elements of restorative yoga: nervous system focus, long holds, supportive props [2:39] Common elements of restorative yoga: low levels of sensation [5:55] Restorative yoga as an antidote to stress [7:51] A flexible definition of restorative yoga [10:14] Savasana as our most familiar restorative posture [12:36] Who is restorative yoga for? [14:02] Restorative yoga for better sleep [18:38] Comparing restorative and Yin yoga [22:51] Challenges of restorative yoga: adjusting to less stimulus [26:46] Challenges of restorative yoga: making peace with imperfection [28:33] Tips for restorative yoga beginners [31:17] In a busy life, restorative yoga can feel inefficient [36:08] Is there such a thing as too much restorative yoga? [39:33] The benefits of restorative inversions [43:33] Home substitutions for common restorative yoga props [45:57] How to get started with restorative yoga and Yoga Medicine resources [50:44] Reaping the benefits: frequency over duration [53:48] Links Mentioned: Watch this episode on YouTube Nervous System & Restorative Yoga Teacher Training Traditional Chinese Medicine Teacher Training Yoga Medicine® Online Resources: Foundations: Intro to Restorative Yoga Medicine® Teacher Directory

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-77.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today host Rachel speaks with returning guest Jenni Tarma about hypermobility disorders, which appear more often in yoga students than in the general population.

In this episode, Jenni describes the wide range of symptoms linked to hypermobility, some of the challenges yoga teachers face when working with students on this spectrum, as well as how yoga can help. Since hypermobility disorders can bring up both physical and mental symptoms, we talk about the importance of incorporating nervous system down-regulation practices, as well as those incorporating tactile external feedback.

Listen to this episode to learn why we could all benefit from getting more comfortable with a moderate range of motion and how to best help your hypermobile yoga students.

Show Notes: Describing hypermobility generally and EDS specifically [4:10] Some of the ways hypermobility shows up [7:21] Other potential symptoms of hypermobility – physical and psychological [10:09] Prevalence of hypermobility, especially in yoga students [17:35] Slow, controlled movement for stability and improved proprioception [20:51] The value of nervous system down-regulation [23:20] Tips for breath practices for hypermobile students [25:17] Benefits of recalibrating to moderate range of motion, and isometric contraction [28:50] Working with hypermobile students one-on-one versus in group settings [34:11] Utilising walls and props for tactile input or to isolate movement options [38:25] Strength training for hypermobility [40:51] Final tips and resources [44:58] Group class teaching tips to support all students, hypermobile or not [49:36] More resources for hypermobility [54:17] Links Mentioned: Watch this episode on YouTube Yoga for Hypermobility Online Course Yoga Medicine Online Resources: Balanced Function for Flexible Folks Series Hypermobility resources on social media: Nikki Naab-Levy // @naablevyfitness Catherine Cowey // @catherinecowey Jill Zimmerman // @jillzimmermanpt DC Taylor Goldberg // @thehypermobilechiro Myo Durham // @myodurham Connect with Jenni Tarma:

Facebook | Jenni Tarma Instagram | Kaari Prehab Instagram | Kaari Prehab | LinkedIn | Yoga Medicine Online Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-76.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Katja discuss fascia and the immune system. In this episode, learn what role the fascia plays in the immune system and which less obvious components of fascia contribute to this relationship. We also cover why fibroblasts are dynamic participants of immune processes, and how fluid flow versus stagnation play into immune function.

Listen in to learn how cells within our fascial system enable communication in our tissues, the pros and cons of mechanical fascial manipulation, and recent research into the possible existence of a fascial microbiome.

Show Notes: Introducing fascia and the immune system [1:30] The role of fibroblasts in immune processes [5:05] The importance of fluid flow [16:06] Mechanical manipulation of fascia [26:52] Studying the fascial microbiome [33:37] Yoga to help us understand the body [38:38] Links Mentioned: Watch this episode on YouTube Fascia & Immune System Resources Doc Lymphatics Yoga Teacher Training Myofascial Release Training Functional Anatomy Online Course with Yoga International Connect with Katja Bartsch:

Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-75.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Often it’s the details that make our experience; in the context of a yoga class, it’s not just about the poses and practices we teach but the WAY we teach them that determines whether our class feels welcoming.

Today host Rachel speaks with Yoga Medicine therapeutic specialist Elena Cheung. Elena shares her tips for creating impactful all-level classes that welcome the wide range of people who attend them. We discuss the little things that shape and color the student experience and yet are easily overlooked or forgotten – including how to kickstart class in a welcoming way, make your focal point relevant to everyone present, use inclusive language and props, and harness the power of simplicity and silence.

Listen in to learn how to make your classes more accessible to all, and let go of the pressure to reinvent the wheel every time you teach.

Show Notes: The challenge of making all-level classes welcoming and relevant to all [2:23] Advice around yoga inclusivity is often framed in the negative [5:00] Truly inclusive classes empower each student [6:50] Preparing ahead for all-levels classes that welcome all [13:06] First impressions: acknowledging each arriving student [14:15] Tips for starting all-levels classes [18:03] Be patient and trust the process [23:22] It’s possible to be too welcoming [27:41] Keep it simple: make even complex concepts accessible to all [30:45] The pressure on yoga teachers to constantly reinvent the wheel [39:19] Tips for more inclusive language when cueing [43:45] Integrating props into practice as tools rather than “training wheels” [48:36] Tips to “tie the bow” when closing yoga classes [52:31] More on Elena, including the course: The Art of Teaching Impactful Group Classes [57:00] A final tip: how can yoga students make other students feel welcome? [1:02:03] Links Mentioned: Watch this episode on YouTube The Art of Teaching Impactful Group Classes Online Course Sequencing with Purpose Yoga Teacher Training Previous Yoga Medicine Podcast Episodes: Episode 71: More Controversial Yoga Cues Episode 56: Controversial Cues Unpacked: Community Conversation with Dana Diament & Valerie Knopik PhD Connect with Elena Cheung:

          Instagram | Elena Shapeshifts | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-74.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Rachel explore one of the more common challenges yoga students face: shoulder pain when arms are overhead. We shed some light on this common issue, unpacking the anatomical structures involved, and discussing possible triggers.

Given how often we take our arms overhead – in yoga, sport, and daily life – we are likely to come across this issue at some point. So whether you are a teacher or yoga student, whether you have this issue or are working with those who do, listen in to this episode to learn all about overhead shoulder pain, and more importantly what you can do about it.

Show Notes: A common challenge in yoga, overhead sports, and daily life! [0:42] Anatomical structures involved in overhead shoulder pain [3:21] Common triggers [6:41] Implications of the now-controversial label “impingement” [7:38] Untangling multiple contributing factors for overhead shoulder pain [11:49] Exploring shoulder resilience: should our shoulders be able to support our weight? [18:55] The importance of scapula upward rotation [21:44] Muscles that can limit or facilitate upward rotation [25:00] “Shoulders back and down” is not always a helpful cue; offering alternatives [27:52] Tips for group classes versus working one-on-one [31:43] Summarizing common issues: Levator Scapulae, Latissimus Dorsi, Trapezius, Rotator Cuff, Serratus Anterior, thoracic mobility, and the cervical spine [36:13] A general approach to address overhead shoulder pain and suggested practices [39:42] Medical interventions and final takeaways [45:41] Links Mentioned: Watch this episode on YouTube Shoulder Yoga Teacher Training Yoga Medicine Find A Teacher Previous Yoga Medicine Podcast Episodes: Episode 36: Shoulder IQ: What, Why & How Episode 71: More Controversial Yoga Cues Yoga Medicine Online Resources: Tiffany’s Shoulder Resilience Playlist Rotator Cuff Resilience Series Scapular Mobility Practice Spine Series 2: Mid-Back Mobility Shoulder Essentials Series 4: Overhead Arms

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-73.

And you can find out more about insider tips, online classes, or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5-star review with your feedback on iTunes/Apple Podcasts.

Compassion itself is vast and inexhaustible but for those who care for others, systemic factors, secondary traumatic stress and cumulative overwhelm can become barriers to being able to express it fully and freely. 

Today host Rachel talks about compassion fatigue with returning guest Rashmi Bismark. In this episode, we discuss the importance of preventative self-care for caregivers and how even simple rituals can create structured ways to acknowledge the burdens of care. We also talk about the value of being in community with others and why we should be reminding ourselves of the ways in which we are all connected.

Listen in to this episode as we explore what compassion fatigue is, who it impacts, how it differs from regular burnout, and what we can do to counter its effects.

Show Notes: Secondary trauma and the role of detachment in health professionals [4:50] Defining compassion and compassion fatigue [7:33] Compassion fatigue versus burnout [11:26] Compassion fatigue is not a failure or lack of compassion [14:40] Summing up who is most commonly impacted [16:45] Signs and symptoms of compassion fatigue [17:41] Recognizing compassion fatigue in ourselves [19:40] Don’t wait for systemic issues to be resolved [21:47] Addressing compassion fatigue: a three-part approach [23:27] Finding structured ways to recognize and acknowledge grief and other burdens [28:19] Tools from yoga and mindfulness traditions [30:35] The power of acting in community [34:50] Fierce compassion and creating sustainable boundaries [37:27] “What will nourish me?”: the power of explicit kindness to ourselves [40:29] Clarifying your intentions as a helper or healer and exploring “compassion satisfaction” [42:37] Summing up with the metaphor of a ghee lamp [46:02] Further resources [51:58] Links Mentioned: Watch this episode on YouTube Resources from Rashmi Sudarsanan Bismark: Sustainable Caring Sustainable Caring Virtual Physician’s Retreat Sustainable Caring Gentle Grieving Yin & Meditation Yoga Teacher Training Previous Yoga Medicine Podcast Episodes: Ep 21: South Asian Teacher Panel with Rashmi Bismark MD MPH, Ashish Arora, Monisha Bhanote MD FCAP ABOIM & Pooja Virani Ep 07: Navigating Burnout Ep 06: The Power of Mindfulness with Dr. Rashmi Bismark MD MPH Connect with Dr. Rashmi Bismark:

Facebook | Instagram | Twitter | R S Bismark MD | Yoga Medicine Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-72.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Rachel and Tiffany continue the conversation we started in Episode 56, exploring controversial yoga cues. There is so much to say on the topic, so we are back with a second episode to unpack when these familiar cues are useful (and when they aren’t), the potential downside of protective cues, and the one yoga cue that Rachel hates.

Show Notes: Even the best cues don’t always translate across cultures [2:42] “Shoulders back and down” [4:05] Cueing based on specific intention instead of a laundry list approach [12:30] “Soften your glutes” versus “Squeeze your glutes” in backbends [14:19] “Turn your back foot out 45 degrees” and alternatives [25:35] “Wrap your elbows in” versus taking elbows wide for wheel pose [31:12] “Hug your elbows against your sides” in Chaturanga [38:02] “Stack your elbows over your wrists”: mechanical disadvantage in Chaturanga [40:25] Tips for teaching Chaturanga in group classes [43:10] “Flex your foot to protect your knee” and the pros and cons of protective cues [46:39] “Full expression of the pose” and “If you can’t…” cues [52:39] “Breathe into your belly” or “Diaphragmatic breath” [54:27] “Breathe loud enough your neighbor can hear you” or “Darth Vader breath”: cueing Ujjayi breath [56:54] Links Mentioned: Watch this episode on YouTube Shoulder Yoga Teacher Training Hip Yoga Teacher Training Spine Yoga Teacher Training Previous Yoga Medicine Podcast Episodes: Episode 56: Controversial Cues Unpacked Episode 36: Shoulder IQ: What, Why & How

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-71.

And you can find out more about insider tips, online classes, or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5-star review with your feedback on iTunes/Apple Podcasts.

We've gone in depth in previous episodes on the topic of myofascial release or MFR, so today hosts Tiffany and Rachel take a step back to focus on the basics. In this episode, we give tips for implementing MFR in your practice, what to pay attention to, why we love it, how we use it, and how our practices have changed over the years. 

Listen in to learn what we love about myofascial release, common pitfalls, and tips for practicing MFR before, during, and after more traditional yoga practices.

Show Notes: Tiffany’s background in MFR [3:49] What’s to love about MFR [5:17] Cultivating interoception and assess soft-tissue tension with MFR [7:08] A tool for empowerment: self-regulation and self-soothing [10:56] How our own MFR practice and teaching have changed over time [14:40] Exploratory, invitational language is key for teachers of MFR [14:57] Therapeutic use of MFR benefits from a one-on-one approach [18:16] Tips for teachers introducing MFR [21:59] MFR as a bridge to self-practice [23:13] MFR as preparation for active yoga or movement practice [25:10] MFR during active yoga practice [29:54] MFR to down-regulate after active yoga practice [35:14] MFR paired with Yin yoga [38:02] Touching on acupressure points and MFR [40:41] The impact of intention on MFR outcomes [43:10] Favorite parts of the body for MFR [45:00] Common pitfalls and cautions [49:41] Key takeaways [56:45] Further resources [58:39] Links Mentioned: Watch this episode on YouTube Myofascial Release Teacher Training Yoga Medicine Podcast Episode 39: MFR Applications and Research Myofascial Release Bundle Online Course Yoga Medicine Online Resources: Foundations: Intro to MFR Tutorial: Myofascial Release Sheering

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-70.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today host Tiffany talks with Amanda B. Cunningham, director of Yoga Medicine Seva Foundation, about human trafficking and the work of the Seva Foundation. This episode is a more personal, conversational chat about the nonprofit and what is important to us as yoga teachers. In this episode, we discuss the many ways that the organization has evolved over the years and the ins and outs of human trafficking.

Listen in to learn about our main projects, our favorite parts, and how you can support the cause.

Show Notes: How the Yoga Medicine Seva Foundation (YMSF) began [1:46] The evolution of YMSF [8:06] What’s important to Yoga Medicine [19:00] Understanding human trafficking [26:24] Seva trips [38:11] Ways to get involved with YMSF [47:10] Breaking down black market professions [55:10] Book recommendations on human trafficking [1:01:57] Links Mentioned: Watch this episode on YouTube For My Sister – Puja Shah Standing in the Way: From Trafficking Victim to Human Rights Activist – Anjali Tamang This is No Ordinary Joy: How the Courage of Survivors Transformed My Life – Sarah Symons Connect with Amanda Bonfiglio Cunningham:

          Instagram | Her Future Coalition | Yoga Medicine Seva | Amanda B Cunningham

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-69.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5-star review with your feedback on iTunes/Apple Podcasts.

Anxiety tends to go under-recognized and under-treated, and yet is one of the most common mental health challenges faced today. It is also a key reason many students are drawn to yoga practice.

Today host Rachel speaks with Yoga Medicine Therapeutic Specialist Caroline Wybar about how those factors inspired the capstone project of her 1000-Hour Teacher Training qualification: a pilot study on individual therapeutic yoga approaches for anxiety.

Caroline shares the details of her pilot study, offers her tips for building trusting relationships with one-on-one students, and highlights the takeaways that most surprised her. Listen in to hear how the yoga approaches she found the most useful were as unique and individual as the students themselves.

Show Notes: 

What piqued Caroline’s interest in therapeutic yoga for anxiety [2:47] Key findings from recent research on anxiety [3:52] Therapeutic benefits of mindfulness interventions can be long-lasting [6:28] Potential use of stimulating pranayama (Bhastrika) on anxiety [8:17] Three hypotheses that informed Caroline's pilot study on yoga for anxiety [10:37] The structure of Caroline’s pilot study: student diversity was key [15:14] The wide range of yoga practices Caroline utilized for anxiety [19:12] Building trusting relationships with students [21:50] Key project takeaways and case study highlights [28:22] Implications of improved motion function on anxiety, especially in older students [33:08] Differing experiences of anxiety in different life stages [37:07] Surprising takeaways from the study, including the value of mastering challenges [39:42] The unexpected potency of Yoga Nidra (after the right precursors) [45:10] Final takeaways [51:07]

Links Mentioned:

Watch this episode on YouTube Yoga Medicine Podcast Episode 28: Yoga Tools for Anxiety with Aisha Fakhro Research links mentioned: Kabat-Zinn, J., et. al. (1992). Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders. https://www.researchgate.net/publication/21545608_Effectiveness_of_a_Meditation-based_Stress_Reduction_Program_in_the_Treatment_of_Anxiety_Disorders Novaes, M. M., et. al. (2020). Effects of yoga respiratory practice (Bhastrika pranayama) on anxiety, affect, and brain functional connectivity and activity: a randomized controlled trial. https://doi.org/10.3389/fpsyt.2020.00467 Connect with Caroline Wybar:

Facebook | Instagram | Caroline Wybar Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-68.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Katja are back for another research roundup, this time on hyaluronic acid or hyaluronan. This molecule is not only used in face creams but also helps to create tissue properties related to the slide and glide between tissue layers. In this episode, we talk about where it is found in the body, how it is produced, and how it is affected by bodily movement. 

Listen in to learn how hyaluronan works, how it relates to the yoga practice, and why it's important for our lives.

Show Notes: Main attributes of hyaluronan [3:24] Fasciacytes and other cells that produce hyaluronan [9:21] The many functions of hyaluronan [14:46] The process of recycling hyaluronic acid in the body [16:12] How the length and weight of hyaluronan molecules affect function [17:29] Self-aggregation/densification of hyaluronan [21:05] Factors affecting self-aggregation: mechanical force and temperature [24:05] How movement affects hyaluronan [25:34] Understanding hyaluronan as a yoga teacher [33:16] Biochemical milieu (local pH) and hyaluronan [38:05] Densification, fibrosis, and hyaluronan [43:27] Diagnostic challenges with hyaluronan [46:32] Links Mentioned: Watch this episode on YouTube Hyaluronan Resources Doc Yoga Medicine® Online Myofascial Release Training Yoga for Athletes Teacher Training Shoulder: Anatomy, Dysfunction & Application Yoga Teacher Training Hip: Anatomy, Dysfunction & Application Yoga Teacher Training Spine: Anatomy, Dysfunction & Application Yoga Teacher Training Functional Anatomy Online Course with Yoga International Connect with Katja Bartsch:

Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-67.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

What can we learn from being an adult beginner that informs more familiar activities, like our yoga practice? Today host Rachel explores that question with Auckland-based Yoga Medicine Therapeutic Specialist, Functional Range Conditioning® Mobility Specialist, and Yoga Medicine Online guest teacher Kylie Rook.

Kylie shares her love of being a beginner off of the yoga mat, her tips for getting more comfortable in that uncomfortable space, and the lessons she has learned along the way - including how to more compassionately teach yoga beginners. 

Listen in as we discuss the physical, mental, and emotional benefits of being a beginner, and how we can learn to apply a beginner's mind to more familiar activities in our lives.

Show Notes: Why are we, as adults, scared to be beginners? The stories we tell ourselves [3:24] Benefits of being a beginner: forging new physical and neural pathways [8:23] Novelty creates enforced mindfulness [11:01] Patience, persistence, and reframing failure [13:00] Feeling empathy for beginners in yoga [15:45] Tips for teaching yoga beginners [17:40] Exposure to other movement styles informs yoga teaching and practice [20:10] Being a beginner can increase self-compassion and exploration of familiar activities [24:35] Tips to get more comfortable with being a beginner: start small & fun [29:53] Recruit expert instruction [31:53] Final advice for becoming a beginner: take a buddy [35:14] Applying a beginner mindset to familiar activities [36:11] Last takeaways from Kylie [40:53] Links Mentioned: Watch this episode on YouTube Connect with Kylie Rook:

          Facebook | Instagram | Kylie Rook | Yoga Medicine Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-66.

And you can find out more about insider tips, online classes, or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5-star review with your feedback on iTunes/Apple Podcasts.

Today Dana Diament - Yoga Medicine Online teacher, and lead teacher for the Yoga Medicine Online 200hr Teacher Training - returns to speak with host Rachel about “Spiritual Imposter Syndrome”. 

Whether we are yoga students or teachers, doubt in the validity of our own spiritual experience can hold us back from fully feeling or expressing it. But the humility that comes hand in hand with this self-doubt could actually be a superpower. 

In this episode, we explore our definitions of spirituality and thoughts on what a spiritual practice could look or feel like. We also dive into the complex topics of spirituality versus religion, spiritual superiority, and spiritual bypassing, and offer advice for yoga teachers who’d like to incorporate more spirituality into their classes.

Show Notes: How doubt in our own spirituality could hold us back [2:47] Defining spirituality [4:30] How social media content can misrepresent spirituality [7:40] Relationships and contrasts between spirituality and religion [10:01] The pitfall of “spiritual superiority” and how it can show up [16:09] Navigating relationships with people whose spiritual views differ from yours [22:40] Spiritual bypassing [27:16] The difference between bypassing and equanimity [30:26] A brief discussion of spirituality and money [33:04] Spiritual Imposter Syndrome [34:53] How humility can be a superpower, especially for teachers [37:30] What can spiritual practice look or feel like? [43:46] Advice for yoga teachers who’d like to reference spirituality in classes [50:48] Final advice for those who feel like spiritual imposters [59:27] Resources to draw on [1:00:57] Links Mentioned: Watch this episode on YouTube 200-Hour Online Yoga Teacher Training Yoga Medicine Online Resources: Monthly Dose: Tips from Yoga Philosophy to Get the Most Out of Your Practice Radiant Body, Clear Mind in 35 Connect to Your Inner Voice Discover Yourself through MFR Embrace the Mess to be Content Soften & Surrender Meditation Connect with Dana Diament:

                   Instagram | Facebook | Lennox Yoga | Yoga Medicine Online Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-65.

And you can find out more about insider tips, online classes, or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Rachel hone in on a topic of interest for both yoga students and teachers: strategies to address persistent pain. While persistent pain is dismayingly common, the journey to recovery is a personal one, requiring an individual understanding of our physical state, along with our feelings and beliefs. 

In this episode, we discuss the effect of language on pain-related fear and how pain education can have a surprising impact on pain perception. We also explore sneaky yet effective ways to work with persistent pain as a yoga teacher, and how to help students in pain regain feelings of confidence and control.

Listen in to learn the importance of long-term partnership in pain management and how gradual graded exposure has the potential to change our perception of pain completely.

Show Notes: 

The impact of pain education in recovery [3:48] Pain as a warning signal to initiate conversation [5:45] Perceived vulnerability and pain: the Fit for Purpose and Predictive Coding models [8:45] Pain is complex and pain-related fear is natural [12:33]  Potential “bleed over” of persistent pain: Double Crush Syndrome [14:51] Emotions and beliefs influence pain perception [17:13] Effects of language on pain-related fear; the weight of words from medical professionals [23:09] A partnership approach for working with students in pain [31:16] Start by creating a feeling of safety [35:50] Gradual graded exposure as pain re-education [38:16] Myofascial release as a tool for pain re-education [45:29] Changing our relationship to pain [48:23] Persistent pain can’t always be completely eradicated [50:26] Considering the potential for flareups [54:55] Communicating through demeanor [59:31] Key takeaways [1:00:28] The power of putting students in control [1:02:50]

Links Mentioned: 

Watch this episode on YouTube Nervous System & Restorative Yoga Teacher Training Ceneiro et al.: From Fear to Safety: A Roadmap to Recovery From Musculoskeletal Pain Leake et al.: Key Learning Statements for Persistent Pain Education: An Iterative Analysis of Consumer, Clinician and Researcher Perspectives and Development of Public Messaging Explain Pain Book Previous Yoga Medicine Podcast Episodes: Episode 2: The Placebo Effect Part 1 Episode 15: Shifting Persistent Pain with Marnie Hartman Episode 19: Fascia & Pain Episode 24: Yoga & Injury Part 2

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-64.

And you can find out more about insider tips, online classes, or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5-star review with your feedback on iTunes/Apple Podcasts.

In this episode, we are talking about a hidden aspect of health: bone density. Decreased bone mineral density, osteoporosis, is surprisingly common – impacting on average one in five women over 50 and a smaller proportion of men.

The diagnosis can bring with it a fear of frailty, but today host Rachel talks with Michaela Smith, a Yoga Medicine® Therapeutic Specialist, and NASM-certified personal trainer, about the wide range of positive actions we can take to maintain or rebuild bone mineral density, and confidence along with it.

In this episode, we unpack the vital importance of loading our bones and discuss how yoga can help address rounded posture, improve balance and body awareness, and provide crucial community support. Also, tune in for tips on teaching yoga to populations with a higher incidence of osteoporosis.

Show Notes: Defining osteoporosis and osteopenia [2:39] Diagnosing osteoporosis and osteopenia [03:43] Mindful use of language when speaking about bone health [6:39] Groups at higher risk of bone density loss and the protective role of estrogen [8:28] Why it’s crucial to consider osteoporosis in the yoga population [9:55] Physical loading to build or maintain bone mineral density [11:34] Understanding compression fractures [18:23] Yoga tips to address rounded posture: from the feet to the head [20:27] Training balance and coordination for fall prevention [24:55] Specifics on safe, progressive loading [29:50] Can yoga alone build bone mineral density? Dr. Loren Fishman’s survey [30:44] Implications from the LIFTMOR study [33:36] Confidence and community: yoga and the mental/ emotional side of osteoporosis [35:53] Yoga as stress management; implications for bone health [37:35] Teaching yoga in populations with a higher incidence of osteoporosis [39:11] Dos and don’ts when using myofascial release [45:28] Key takeaways and further resources [48:15] Links Mentioned: Watch this episode on YouTube In Motion’s Osteoporosis Program Kaari’s Strength Training & Yoga for Osteoporosis The LIFTMOR Randomized Controlled Trial, Watson et al, 2017 Yoga Medicine Online Resources: Tutorial: Practicing with Osteoporosis Daily Practice for Osteoporosis Series 1 Standing Stability Series 1 Better Balance (Based on Research) Connect with Michaela Smith:

                   Instagram | In Motion Integrative PT | Michaela Moves Well

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-63.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Rachel and Tiffany tackle the taboo topic of yoga during menstruation. We examine traditional barriers to practicing during menstruation and more modern takes on which poses and practices might be more or less supportive. 

In this episode we also reframe menstruation as a “fresh start”, a window into our internal state, share a wide range of techniques to ease menstrual discomfort, and consider the process from a Traditional Chinese Medicine perspective.

Whether you menstruate or teach people who do listen in to this episode to learn how to craft a yoga practice that is physically and energetically supportive before, during, and after menstruation.

Show Notes: Menstruation can be cloaked with secrecy or shame [3:00] The traditional origin of abstaining from yoga during menstruation [4:48] Could practicing during menses deplete vital energy? [8:05] Yoga inversions during menstruation: physical and energetic considerations [9:05] Twists and abdominal compression during menstruation [14:02] Menstruation as a “fresh start” and the importance of circulation [17:07] Lessons from TCM; why movement is key [19:33] Thoughts on bandhas during your period [21:33] More yoga techniques to ease menstrual discomfort [25:55] Alternatives to movement to ease menstrual discomfort [30:12] Pre-period tactics to set up for easier menstruation [31:10] Menstruation in the context of fertility challenges [36:35] Key takeaways [38:15] Yoga Medicine Online resources [40:02] Links Mentioned: Watch this episode on YouTube Female Health Yoga Teacher Training Yoga Medicine Podcast Episode 48: Research Roundup: Female Hormones Yoga Medicine Resources: Menses Practice Eliminating Stagnation: Yoga for your Period Move Your Midline Mellow Floor Mobility Flow Tiffany’s PMS Playlist Tiffany’s Fertility and IVF Support Playlist

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-62.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

There are always plenty of questions about dissections and how to prepare for them. Today, hosts Katja and Tiffany talk about the different types of dissections, why the experience is so valuable, what we can learn from it, and why you might want to do one — or not. Listen in for the pair’s valuable tips for preparing yourself to take a course in human dissection.

Show Notes: The kinesthetic experience of dissection [1:34] Dissection versus prosection [3:47] The gift of dissection [7:32] Working with embalmed or unembalmed cadavers [10:27] Types of embalming [12:18] Benefits of dissection course [19:20] Dissection preparation tips [20:20] Key takeaways [28:40] Links Mentioned: Watch this episode on YouTube Dissection Resources Doc Cadaver Dissection Lab Yoga Teacher Training | Boulder, CO – April 24-27, 2023 Yoga Anatomy Online Course with Yoga International Connect with Katja Bartsch:

Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-61.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

The benefits of strength training for muscle and bone strength as well as metabolic, cognitive and mental health are now very well established. But there’s so much, often conflicting, information out there; it can be challenging to know where to focus your time and effort to reap those benefits.

Today’s guest Jenni Tarma —- yoga teacher, RRCA Endurance Coach and CrossFit Level 1 trainer—is back on the show to help us clear up that confusion. Jenni overviews some of the key benefits of regular strength training before unpacking several common myths and misconceptions that could be holding you back. She offers her advice on where regular yoga practitioners and strength training beginners could start, and highlights the power of the recovery phase.

Listen to this episode to learn the benefits of strength training and get tips for incorporating effective strength work into your life.

Show Notes: 

The many benefits of strength training [3:56] Myths and misconceptions about strength training abound [12:22] Can strength and flexibility coexist? [13:02] The myths of becoming “accidentally ripped” or permanently stiff [20:07] Is bodyweight training sufficient? Is external load “safe”? [26:47] Does holding yoga poses for longer make you stronger? [32:18] Training to make daily life feel easier [35:00] Strength training suggestions for yoga students [37:52] Getting started: embrace the basics & expert support [42:55] Yoga Medicine Online resources [48:42] The vital role of recovery & the optimal window to train again [50:58] How much weight is enough? [57:05] Final takeaways on strength training for yoga students [59:02]

Links Mentioned:

Watch this episode on YouTube Movement Intelligence Online Course Yoga for Athletes Teacher Training Yoga Medicine Online Resources: Strength Training Tips Monthly Dose Slow & Loaded You’re Super Strong: Full-Body Eccentrics Eccentrics for Connective Tissue Health Hamstring Mobility & Eccentrics Eccentrics: Strength & Control Connect with Jenni Tarma:

          Facebook | Jenni Tarma Instagram | Kaari Prehab Instagram | Kaari Prehab | LinkedIn | Yoga Medicine Online Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-60.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

“Love and light” is a popular sentiment in the yoga world, but today’s guest would have us give equal weight to supposedly negative emotions like grief and anger. 

Today host Rachel ventures into the dark side with yoga teacher and studio owner Steph Wall. Steph explains how the Hindu goddess Kali has encouraged her to explore the power of the dark feminine by embracing messiness, complexity, and duality in her practice, her life, and as a guiding principle in her unique yoga studio. She believes that opening to the full range of our experiences, not just those perceived as positive, allows us to connect more deeply to ourselves, and to others.

Listen in to learn why it’s important to acknowledge that yoga can be confronting and uncomfortable, how awkward conversations can facilitate more authentic connections, and hear Steph’s advice for other small independent business owners in the yoga sphere.

Show Notes: 

Steph's studio, the goddess Kali and the “dark feminine” [2:57] Thoughts on cultural appropriation [11:37] Acknowledging that yoga practice can be confronting and uncomfortable [14:44] Working through dark or “negative” emotions awakens the fullness of life [19:29] Embracing the complex whole [23:53] Making space for authenticity and vulnerability in our practice and life [27:57] Asana practice can connect us with the honesty of our bodies [31:18] Allowing for complexity and imperfection in our studios and communities [35:20] Advice for small businesses: Live your values, find your people [43:05] Advice for small businesses: Is this truly needed in your community? [45:01] Advice for small businesses: Take time to craft something unique and creative [46:31] Sneak peek into Steph's upcoming Yoga Medicine Online classes [49:32]

Links Mentioned:

Watch this episode on YouTube Connect with Steph Wall:

                 Instagram | The Kali Collective | Facebook | Yoga Medicine Online

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-59.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today Tiffany shares her passion for one of the body’s lesser-known and appreciated organ systems, the lymphatic system. We've known about the system for over 400 years and yet our understanding of its function and contribution to health has a long way to go. However, given what we do know about this vital system, there is potential for yoga practice to provide significant support for its healthy function.

Tiffany unpacks how the lymphatics act as both a “clean-up crew” for the circulatory system and an “information highway” for the immune system, along with other key roles, and shares implications of recent lymphatics research.

Listen to this episode to learn what the lymphatic system is, the many ways we can support the lymphatic system through yoga practice, and why it is so important to maintain good lymphatic flow.

Show Notes:

While vital, the lymphatic system is not widely well-known or understood [1:49] The lymphatic system as both a “clean-up crew” and “information highway” [4:42] The brand new Yoga Medicine Lymphatics course [10:35] Roles in fluid regulation, fluid metabolism and tissue pressure [11:34] Roles in assimilation of dietary fat and fat-soluble vitamins [12:44]  Key drivers of lymph flow [13:25] Highlighting the importance of the lymphatic system; implications for detoxification, cancer and lymphedema, inflammatory bowel diseases [14:14] Touching on glymphatics, the lymphatics of the brain [20:22]  Cautions on using yoga as a lymphatics intervention for cancer and lymphedema [21:42] Implications of breath-work and diaphragmatic movement on lymph flow [24:45] Yoga as support for lymphatic health: inversions, whole-body movement, changing pressure around lymph node clusters, increasing blood circulation [30:55] Other helpful techniques: brushing, tapping, arm lifts, fist pumps, bouncing, rocking [35:52] Gentle myofascial release to stimulate lymphatics [39:07] Supporting general lymphatic health versus specific support for conditions with lymphatic dysfunction [40:21] Resources on Yoga Medicine Online [42:11] Details on the new Yoga Medicine Lymphatics course [45:52] Key takeaways [47:55]

Links Mentioned:

Watch this episode on YouTube LIVE Online Lymphatic Yoga Teacher Training Yoga Medicine Online Resources: Lymphatic Support Playlist Supporting Lymphatics with Yoga monthly dose Breast Cancer & Yoga: Expert Insights with Breast Cancer Surgeon Doreen Wiggins MD

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-58.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today host Katja speaks with returning guest Diane Malaspina Ph.D. about the concept of Drishti and the potency of our focus. Diane is a yoga teacher with a B.S. in Psychology, a Master's degree in Education, and a Ph.D. in educational and developmental psychology. In this episode, we take a broader perspective on gaze and consider our visual system as a gateway to our nervous system and our environment. Diane also explains why we should regularly spend time staring at a wall.

Listen in to learn how the visual system relates to our autonomic nervous system, how to work actively with our vision to influence our emotional state, and how to incorporate these ideas into your yoga practice. 

Show Notes: 

Defining Drishti [1:45] Why is the visual system important to humans [2:45] Sight versus vision [3:54] Understanding our pattern recognition system [9:29] The relationship between the autonomic and visual systems [18:08] How and why to reset our visual system [26:51] Ways that eye movement relates to emotional state [36:38] Incorporating Drishti into your yoga practice [41:28] Cues for teachers incorporating Drishti into their classes [47:31] Diane's takeaways [51:55] Understanding interocular pressure [54:48] Vision's relationship to inner vision [58:48]

Links Mentioned:

Watch this episode on YouTube Drishti Resources Doc Mental Health & Wellness Yoga Teacher Training Online Connect with Diane Malaspina: Facebook | Instagram | Diane Malaspina

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-57.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today’s episode is a lively conversation between host Rachel, Dana Diament, and Valerie Knopik Ph.D. – teacher trainers on the brand-new online version of the Yoga Medicine 200hr Teacher Training.

We unpack the meaning and intention behind several controversial verbal cues, debate their accuracy, offer scenarios where they might be more or less relevant to students, and provide some alternatives.

Listen in to hear why we were all drawn to training with Yoga Medicine and hear us discuss a central challenge of teaching: balancing the need to cue quickly and efficiently with the desire to communicate more nuance and complexity.

Show Notes:

“Navel to Spine” and other anterior core cues [2:53] Establishing key cues at the beginning of class [6:46] Other possible core cues [7:47] “Flat back” [8:52] Alternative cues for a neutral spine [11:26] Potential problems with the “flat back” cue [12:23] “Swan dive forward” [16:20] The challenge of cueing fast, complex or habitual transitions [18:34] “Tuck your tail” [23:06] When “tuck your tail” may or may not apply, and alternatives [26:09] Vivid cues could be more helpful for beginners than more experienced students [30:13] “Lift your sit bones” [32:16] “Square your hips” and alternatives [38:51] The ultimate test of cueing: watch your students [42:45] “Knees stack over toes” [45:33] “Knees track with toes” [51:14] Cues as options for exploration, not makers of right or wrong alignment [55:20] “Micro-bend your knees” or elbows [56:12] Has overuse of “micro-bend” encouraged self-diagnosis of hypermobility? [59:30] What initially drew these teachers to Yoga Medicine [1:01:38] The new online Yoga Medicine 200-hour teacher training [1:07:45]

Links Mentioned:

Watch this episode on YouTube 200-Hour Online Yoga Teacher Training Connect with Dana Diament: Instagram | Facebook | Lennox Yoga | Yoga Medicine Online Teacher Connect with Valerie Knopik: Instagram | Facebook | Twitter | Yoga Medicine Online Teacher

Happy New Year! Today hosts Tiffany and Rachel start 2023 on the right foot by discussing the far-reaching impact our daily habits have on every aspect of our health.

We talk about the pros and cons of New Year’s resolutions, and how realistic goals, framed positively, could be the most helpful.

Listen in for inspiration as you set your expectations for 2023.

Show Notes:

Pros and cons of New Year’s resolutions [2:28] Tiffany’s January cleanse as an opportunity to assess and reset [5:13] How yoga helps us identify and investigate habitual behaviors [7:54] The impact of realistic healthy habits [10:01] Grounding health goals with contentment in our natural cycles and seasons [14:12] Focusing on desired behaviors can “crowd out” undesired ones [16:17] Reframing goals related to weight loss to address deeper desires [21:12] Key takeaways [24:43] Kickstart 2023 with Tiffany’s Move & Nourish livestream series, or other YMO classes [31:14]

Links Mentioned:

Watch this episode on YouTube Optimal Health for A Vibrant Life Online Course Yoga Medicine Online: Intention Setting Practice Yoga Medicine Online: Get Clear for the New Year January 2023 – Move & Nourish livestream series with Tiffany: January 3rd: Join Us Live! January 10th: Join Us Live! January 17th: Join Us Live! January 24th: Join Us Live!

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-55.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Rachel delve into a sometimes controversial topic in the medical and yoga worlds: the hip labrum.

In this episode, you will learn what the hip labrum is and how it acts as a crucial source of stability and durability for the hip joint. We discuss common injuries that we see in that part of the body, and how they are diagnosed and treated by healthcare professionals.

Listen to this episode as we explore why labrum injuries seem so common in yoga practitioners, share a wide range of yoga practices to help support the hip labrum whether injured or not, and discuss why it might pay to be a little less “greedy” when exploring our hip range of motion.

Show Notes:

The hip labrum as a relatively recent topic for medical study, diagnosis and treatment [3:29] What is the acetabular or hip labrum and what does it do? [8:48] What kind of events, acute or chronic, are associated with hip labrum injury? [12:33] Potential symptoms [20:41] Averages and outliers; the challenge of diagnosis [24:54] When to refer students out for medical assessment [27:04] Medical diagnosis and treatment of hip labrum injury [32:25] Can the labrum heal? Recent changes in understanding of hip labrum vascularization [34:07] Helpful practices before and after treatment for hip labrum injury [34:56] Awareness of lower body posture patterns [35:38] Glute and abdominal strength [38:32] Balance hip mobility deficits [40:12] Using myofascial release to tune into the quality of hip tissues [41:12] Active loading in hip rotation [42:04] Lower load hip rotation practices [43:56] Eccentric psoas work [45:09] The need for control during loaded hip internal rotation [47:04] Tiffany’s All About the Hips class playlist on Yoga Medicine Online [49:32] Why does hip labrum injury seem so common in the yoga world? [51:25] “More isn’t better”: tips for more mobile students [56:59] The long-term importance of good standing stability [1:02:36] Big takeaways [1:03:53] Gaining the best outcomes from hip labrum treatment or surgery [1:07:00]

Links Mentioned:

Watch this episode on YouTube Hip Intensive Yoga Teacher Training Tiffany’s “All About the Hips” Playlist Other helpful YMO Practices to try: MFR: 360 Degrees of the Hips Ease Over Depth: Mellow Mobility Practice Yoga Medicine Podcast Episode 50: Stronger After Surgery: Community Conversations with Alice Blunden

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-54.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

As the year comes to a close, hosts Tiffany, Rachel, and Katja take a look back at some of their top takeaways from the first year of the Yoga Medicine Podcast.

After 52 episodes—sharing information at the intersection of science and research, individual experience, and traditional practices that have stood the test of time—the three hosts share their favorite topics, guests, and episodes, as well as their thoughts on repeated themes that have emerged.

Show Notes:

Opportunities to connect with our community and receive feedback [3:18] The joy of researching to prepare for each topic [4:55] Debunking myths and misconceptions [6:39] Favorite episodes of the podcast so far [9:38] Curating a balance of evidence-based and personal or experiential approaches [17:31] Curiosity as the most central repeated theme of the podcast so far [21:21] Frequency over duration: the power of consistency [25:27] Key areas where small changes lead to big outcomes eg sleep, stress management [29:31] Simple is potent [31:41] The power of perception, intention and the language we use [32:23] Individual variation and the magic of listening [34:57] “From one rabbit hole to another”: final thoughts and future episodes [39:24]

Links Mentioned:

Watch this episode on YouTube Find previous episodes here

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-53.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Nitric Oxide (NO) has been on people’s minds for a few years now in the yoga and wellness worlds. It is such a potent gas in the body and it has so many different effects, so today hosts Tiffany and Katja are here to help you to understand more of the recent research. In this episode, Tiffany and Katja talk about the effect that increased nitric oxide production has on blood flow and blood pressure as well as the nervous and immune systems. They also break down the physiology of nitric oxide in the body and discuss how certain yoga practices may foster nitric oxide production.

Listen to this episode to learn the benefits that nitric oxide can have on our body, if more nitric oxide is always better and how different lifestyle factors can boost nitric oxide production.

Show Notes:

The history of nitric oxide research [3:48] NO as regulator of blood pressure and blood flow [8:06] NO and racial differences, heart disease and erectile dysfunction [10:44] Effects of nitric oxide on the nervous system [14:55] NO and the immune system [18:37] COVID-19, nasal breathing and nitric oxide research [19:43] Relationship between nitric oxide levels and humming [25:15] Congestion relief tools [31:18] Shear stress on blood vessels and its effect on nitric oxide production [36:47] Myofascial release and increased nitric oxide production [38:16] Is more nitric oxide in the body always better? [43:38] Early findings on mediation and NO levels [45:26] How nutrition can affect nitric oxide levels [46:20]

Links Mentioned:

Watch this episode on YouTube Nitric Oxide Resources Yoga Medicine® Online Myofascial Release Training Yin & Meditation Yoga Teacher Training Connect with Katja Bartsch:

          Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-52.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today host Rachel talks to Breast Cancer Surgeon Doreen Wiggins MD about yoga and breast cancer. In this episode, Dr. Wiggins helps us to better understand our breast cancer risk and shares some simple actions that we can take to reduce that risk. She also explains what steps we can take to improve the potential outcome of cancer treatment if we are diagnosed with cancer and shares how we can modify our yoga practice to better suit our needs both before and during cancer treatment.

Listen to this episode to learn how yoga can reduce your risk of cancer, tips for identifying lymphedema warning signs in yoga students, and how the lymphatic system is like the Cinderella system of the body.

Show Notes:

Current statistics on breast cancer [3:33] Risk levels for breast cancer [4:47] Preventing breast cancer [8:33] Defining hormone-positive breast cancers [12:50] Exercises to ward off breast cancer [15:40] How can yoga reduce the risk of cancer [17:47] Yoga during cancer treatment [20:24] Asana during cancer treatment [25:50] Tips for yoga practice before and after radiation therapy [32:26] Managing the fear of cancer recurrence with yoga [34:33] Understanding lymphodema [38:59] Tips for yoga teachers identifying lymphedema warning signs [41:13] Doreen’s takeaways [44:04]

Links Mentioned:

Watch this episode on YouTube Moving Beyond the Fear of Cancer Recurrence by Dr. Doreen Wiggins Insights and Reflections on COVID-19 from a Surgeon by Dr. Doreen Wiggins The Benefits of Skeletal Muscle for Cancer Prevention & Survival by Dr. Doreen Wiggins

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-51.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today’s guest Alice Blunden is a prime example of the cautionary phrase: you can’t always judge a book by its cover. Alice is a therapeutic specialist and primary school teacher who was born with an undiagnosed case of hip dysplasia. She says she sees her lifestyle as a consequence of simply needing to do the things she required to live a fulfilling life. That includes modifying her yoga practice to suit her body’s needs since her diagnosis and subsequent surgeries. In this episode, host Rachel speaks with Alice about the power of curiosity and specific challenges that arise for people with hidden illnesses. They also discuss how leaning into the theme of acceptance helps with the recovery process.

Listen to this episode to learn about Alice’s personalized practice, which she has dubbed “physiyoga”, along with helpful tips for keeping focus and consciously cultivating self-compassion during recovery from an injury.

Show Notes:

Alice’s experience with injury [3:34] Defining hip dysplasia [9:00] Living with hip dysplasia [9:40] Emotions while healing from surgery [20:03] Yoga practice adjustments while healing from injury [26:25] Helpful practices for managing pain [33:21] Consciously cultivating self-compassion with an injury [37:03] Tips for keeping focus during recovery from an injury [47:50] Final thoughts from Alice [52:58]

Links Mentioned:

Watch this episode on YouTube Connect with Alice Blunden:

Instagram | Alice Louise Yoga | Yoga Medicine Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-50.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Our biology certainly influences our health and behavior, but the environment can also have a significant impact on our health and well-being. Thanks to the fascinating field of epigenetics, we now understand that factors like our nutrition, movement habits, stress levels, and feelings of emotional connection can affect the way our genes are expressed. So today host Rachel dips her toes into the world of science to discuss epigenetics, mental health, and yoga with guest Valerie Knopik.

Valerie has a PhD in Psychology and postdoctoral training in Psychiatric and Genetic Epidemiology. Active in mental health research, Valerie has a deep interest in how our internal biology and our external environment (including yoga, mindfulness, and meditation) can interact to positively change our mental health landscape.

In this episode, Valerie helps us understand how our genes alone don’t determine our physical or mental health, what kind of environmental factors affect our epigenome, and how various yoga practices can make us more resilient to the environmental stressors we inevitably face.

Show Notes:

What got Valerie interested in science and biological psychology [3:28] Genetics versus epigenetics, how our “environment gets under the skin” [7:04] Defining epigenetics [11:23] Interrelating factors that influence our epigenetics [15:39] The varied roles yoga practice can play [21:19] What research says about the benefits of movement on our epigenome [23:22] Overlaps between the concepts of epigenetics and neural plasticity [29:59] The importance of supporting mental health; how yoga can help [31:43] Yoga practices for burnout [39:34] Valerie’s key takeaways [43:57]

Links Mentioned:

Watch this episode on YouTube Mental Health & Wellness Yoga Teacher Training Recommended Articles: Epi-What? Change Your Internal Landscape Part 2: Epigenetics and How It Reduces Depression and Increases Longevity Światowy et al., “Physical Activity and DNA Methylation in Humans”: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8657566/ Lindholm et al., “An integrative analysis reveals coordinated reprogramming of the epigenome  and the transcriptome in human skeletal muscle after training” Yoga Medicine Online Burnout Series Yoga Medicine Online Monthly Dose: Mental Health Lecture Connect with Valerie Knopik:

Instagram | Facebook | Twitter | Yoga Medicine Online Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-49.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Katja and Tiffany discuss the empowerment that comes with an understanding of female hormones and their fluctuation through the menstrual cycle. Yoga encourages this deeper personal investigation and can also provide support and relief to the body as it moves through the phases of the menstrual cycle and life. In this episode, Katja and Tiffany talk about the various factors that affect the menstrual cycle, how this cycle affects our physical and cognitive function, and what happens during each phase.

Listen in to learn about how female hormones influence our muscles and fascial tissues, how yoga can provide relief for menstrual discomfort, and why education surrounding this topic is sorely lacking and yet, so valuable.

Show Notes:

The status quo of the discussion around female hormones [2:15] The period as start of the cycle [7:00] Yoga relief and exercises for menstrual cramps [10:30] What happens during the follicular phase of the menstrual cycle [13:11] How follicles produce estrogen [15:54] Implications of the higher estrogen phase for muscle tissue [17:54] Female reproductive hormones and fascial tissues [20:15] The menstrual cycle and cognitive function [27:15] Life phases when cycle tracking can be tricky [28:15] What happens around ovulation [33:33] Overview of the second part of the cycle [37:10] TCM, sports science and the menstrual cycle [40:27] Why progesterone is a brilliant hormone [44:46] Education surrounding the menstrual cycle [48:09] Exercises for hormonal shifts [54:50]

Links Mentioned:

Watch this episode on YouTube Female Health Yoga Teacher Training Connect with Katja Bartsch:

Facebook | Instagram | Kalamana Yoga | YM Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-48.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Concussions are very different for different people, which makes them easily missed, misunderstood, or misdiagnosed. Today, host Rachel talks with Dr. Daya Grant about concussions and how yoga practices can support the recovery process.

Dr. Grant is a certified mental performance consultant, neuroscientist, and yoga teacher. In this episode, she outlines what injuries can cause concussions, how they are diagnosed, the wide range of physical, emotional, and cognitive symptoms that can be experienced, and – most importantly – how yoga can help.

Listen to this episode to learn which yoga practices help at each stage of recovery, tips for teaching students post-concussion, and general contraindications to bear in mind.

Show Notes:

What ignited Daya’s interest in concussions [3:03] What is a concussion and what causes it [5:50] An “invisible illness”: the challenge of diagnosis [8:00] Somatic symptoms of concussion [12:09] Emotional symptoms of concussion [13:19] Cognitive symptoms of concussion [14:36] Daya’s personal experience of concussion [15:25] Gradual return to activity after concussion; when yoga can help [19:05] Returning to group yoga classes after concussion [22:02] Breath work during concussion recovery [24:28] The value of Yoga Nidra and Restorative yoga to support healing [26:06] General contraindications for yoga during concussion recovery [28:16] Approaching balance poses with humility [30:25] The importance of minimal, simple cueing [31:09] Tips for teaching one-on-one yoga during concussion recovery [32:37] Why it’s difficult to predict concussion healing timetables [35:16] Key takeaways and common misunderstandings about concussions [40:01] Maximizing our potential to heal from repeat concussions [42:23]

Links Mentioned:

Watch this episode on YouTube Yoga for Concussions Online Course Tips from Yoga Philosopy Connect with Dr. Daya Grant:

Instagram | Daya Grant

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-47.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today we discuss a topic that affects many people in our communities whether we know it or not. Host Rachel speaks with Lara Ederer, a yoga teacher, Yoga Medicine Therapeutic Specialist, and Chemical Dependency Professional with both personal and professional experience with addiction.

In this episode, Lara talks with Rachel about how she defines addiction, what withdrawal and recovery can look and feel like, how yoga contributed to her own sobriety, and the many ways it can support the recovery of others.

Listen to this episode to explore how yoga can ignite a student’s awareness of and appreciation for their body, perhaps for the first time, as well as the importance of a supportive group environment, the potential for symbolism and storytelling to plant powerful philosophical seeds, and other advice on how to incorporate yoga and meditation practices into addiction recovery.

Show Notes:

Lara’s background in yoga and addiction recovery [3:10] Difficulty defining the scope of this growing problem [4:56] Recent changes in addiction perception [7:30] Defining addiction [8:51] Potential withdrawal symptoms [11:26] The role of yoga in Lara’s recovery [15:11] Social support is key in the recovery process [20:24] Yoga can interrupt – even replace – the urge to use addictive substances [23:09] Tips for teaching yoga to those in addiction recovery [29:41] Advice on teaching meditation during recovery [36:02] Incorporating yoga philosophy into recovery [39:12] Sprinkling seeds of philosophy: the power of symbolism and story [41:53] Boundaries matter when teaching in recovery settings [44.40] Suggestions to address financial barriers to yoga for people in recovery [45:25]

Links Mentioned:

Watch this episode on YouTube Introduction to Yoga for Addiction Recovery Online Course Connect with Lara Ederer:

Instagram | Lara Ederer Yoga | YM Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-46.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

 

One of the foundational principles of yoga practice is to bring mindfulness to everything we do. Today host Rachel speaks with Yoga Medicine teacher, studio owner, and mother Dana Diament about bringing that awareness into the crucial relationship between parent and child through the practice of conscious parenting.

In this episode, Dana shares her experience of learning to parent with more self-awareness, how it’s never too late to try a new approach, the importance of “repair” when interactions don’t go as planned, and the many overlaps between the yoga journey and the parenting journey.

You don’t have to be a parent to benefit from this episode, which, at its core, is about learning how to build kinder, more patient relationships with others, as well as with ourselves.

Show Notes:

Dana’s introduction to mindfulness through journalling [4:04] Children as a mirror of unconscious scripts [6:35] A key difference between parenting and other close relationships [10:40] Defining conscious parenting [12:45] Dealing with external expectation and pressure as a parent [16:22] An example of conscious parenting [17:20] It’s never too late for “repair” when interactions don’t go to plan [20:48] Tools for kids to recognize and resolve agitation [25:01] Application to other relationships [29:40] “SMILE”: techniques to connect with children [33:20] Our primary relationship, with ourself [37:05] Relevant themes from yoga philosophy [38:21] Separating the parent’s identity and expectations from the child’s [46:55] Dana’s takeaways [51:15]

Links Mentioned:

Watch this episode on YouTube YMO Monthly Dose – Tips from Yoga Philosophy Conscious parenting books and resources: Good Inside Podcast with Dr Becky Kennedy, @drbeckygoodinside Joyful Toddlers & Preschoolers by Faith Collins Mothering Our Boys by Maggie Dent The Whole Brain Child by Daniel J Siegel MD The Conscious Parent by Dr Shefali Tsabary Connect with Dana Diament:

Facebook | Instagram | Lennox Yoga | YM Online Teacher

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-45.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Messages around “clean” eating and ideal body shape or size are ubiquitous, even in the yoga world, with potentially devastating impact for those who experience disordered eating.

Today host Rachel speaks with Chelsea Roff, who found her way to yoga early in her recovery from a serious eating disorder. Chelsea went on to become a scientific researcher and yoga teacher, eventually bringing her skills and experience together to become the Founder and Director of Eat Breathe Thrive: a non-profit organization aiming to prevent and help people recover from eating disorders.

Today Chelsea shares her definition of eating disorders and describes the wide range of people who can experience them. We discuss the process of redefining your relationship with food, debunk the myth that there is a single way that a healthy body should look, and unpack how yoga practice can help us learn how to truly feel what we feel.

Listen in to learn what constitutes disordered eating and how yoga can help with both prevention and recovery.

Show Notes:

Chelsea’s professional background in scientific research [4:20] Chelsea’s own recovery from an eating disorder [7:43] The start of Chelsea’s relationship with yoga [9:58] Pivoting from researcher to yoga teacher [12:08] Defining disordered eating on a spectrum [16:13] Eating disorder recovery and yoga [20:51] The learned skill of interoception [25:44] Appreciating the body for more than its appearance [28:24] Regulating our internal state [30:48] Lessons from yoga philosophy [37:17] An unorthodox start for the non-profit Eat Breathe Thrive [41:27] The power of sharing our stories [49:38] Advice for yoga teachers working within our scope on eating disorders [51:11] Yoga as a double-edged sword in eating disorder recovery [55:40] A final takeaway from Chelsea: celebrate impermanence [1:02:06]

Links Mentioned:

Watch this episode on YouTube Connect with Chelsea Roff and Eat Breathe Thrive: Facebook | Instagram | Eat Breathe Thrive

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-44.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

There is so much research and information out there about mindfulness, so today hosts Tiffany and Katja tackle this big and important topic from a different angle. In this episode, the pair takes a critical lens and unpacks the pitfalls of mindfulness research. Tiffany and Katja discuss how mindfulness is defined in the research, why self-selection of study participants may be of importance, and what the field of Contemplative Neuroscience is all about. They also touch on contraindications and adverse events of mindful meditation, as well as considerations surrounding mindfulness practices and mental health.

Listen in to learn more about both the important takeaways and the challenges of recent mindfulness research.

Show Notes:

The background of mindfulness research [3:06] The challenge of defining mindfulness [6:26] MBSR as intervention for many research studies [13:05] Unpacking social desirability and self-selection in mindfulness research [18:42] Are we asking the right questions? Validity in mindfulness research [21:56] On Contemplative Neuroscience and fMRI [23:55] Contraindications of mindfulness practices [27:55] Adverse events of mindful meditation [33:23] Idea of capacity building & titration [37:55] Mindfulness research takeaways [42:24]

Links Mentioned:

Watch this episode on YouTube Yin & Meditation Yoga Teacher Training Mindfulness Research Doc Connect with Katja Bartsch: Facebook | Instagram | Kalamana Yoga | YM Online Guest Teacher

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-43.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Self-care is much deeper than the “massages and bubble baths” trope. Today host Rachel learns from guest Yely Staley that setting clear and healthy boundaries is a foundational part of true self-care, especially for those of us who care for others.

Yely figured out the need for regular commitment to self-care the hard way — by experiencing repeated bouts of burnout while working in the corporate world as an attorney, and even after pivoting to become a yoga teacher and studio owner. In this episode, Yely shares how her experience taught her to appreciate simple, daily self-care practices, and how setting boundaries over the past two years has transformed her life.

Listen in to hear Yely share her tips for overcoming guilt around saying no, the value of teaching people how to treat you, and why she is so touched by Hispanic Heritage Month.

Show Notes:

Yely’s background [3:40] A surprising pathway from attorney to yoga studio owner [7:13] Redefining self-care [13:48] Self-care tools for burnout prevention [15:51] Managing guilt around taking time for self-care [18:30] Why we sometimes struggle to set healthy boundaries [21:08] Setting and communicating personal boundaries proactively [24:31] Two kinds of boundaries to set [28:24] Benefits of setting healthy boundaries [34:06] Communicating boundaries decisively requires non-attachment to outcome [36:10] Daily self-reflection or spiritual practice is key [43:57] Self-care as an avenue to authenticity rather than toxic positivity [46:08] Reflecting on Hispanic Heritage Month [52:37]

Links Mentioned:

Watch this episode on YouTube Connect with Yely Staley: Facebook | Instagram | YouTube | YogaYely | YM Online Guest Teacher

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-42.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

We have mentioned Yin yoga in previous episodes of this podcast within the context of flexibility and fascial health. Today host Rachel talks with yoga teacher and educator Shannon Stephens about the more hidden or secret benefits of Yin yoga that can transform our lives.

In this episode, Shannon shares how the Yin practice creates the quiet space and time lacking in modern life — inviting us to get to know ourselves, recalibrating our senses to more subtle settings, and forcing us to sit and stay with whatever comes up, including boredom.

Listen in as Shannon explores the many ways Yin can teach us how to respond rather than react — both in yoga and in our daily lives.

Show Notes:

Shannon’s early experience with Yin replenishing depletion [3:30] An observer’s seat for changing sensation [5:50] Sharpening our inner awareness [8:30] Teaching interoception with open-ended questions [12:26] The “Goldilocks zone” of sitting in conversation with discomfort [16:09] Highlighting the individual nature of a Yin practice [19:12] The magic ingredient of time and the power to stay [22:42] Holding space for surrender [26:25] A gateway to and container for meditation [28:42] Tactile experience of impermanence [30:12] Feeling the subtle body: TCM meridian lines and elements [32:11] Opening to self-care and self-compassion [36:52] Yin as a connecting force [39:29] Finding sacredness in the mundane and the privilege of boredom [43:19] Learning to respond rather than react [47:42] Final thoughts and favorite YMO practices from Shannon [51:42]

Links Mentioned:

Watch this episode on YouTube Yin & Meditation Yoga Teacher Training The Hidden Benefits of Yin Yoga Yoga Medicine Online: Yin Yoga to Cultivate Compassion Yoga Medicine Online: Yin Yoga to Nourish the Water Element Connect with Shannon Stephens:

Facebook | Instagram | This Land Yoga | YM Online Guest Teacher

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-41.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

The image of a handstand or forearm stand on the beach is such a stereotype in modern postural yoga that it’s almost easy to forget that these poses have a real power and potency to them.

Today host Rachel talks with Amelia Schrader about what she has learned from her long-standing inversion practice. Amelia is a yoga teacher and educator with a Bachelor of Health Science and a background in Naturopathy. After getting a taste of inversions in gymnastics as a child, she was humbled by relearning these poses as an adult.

In this episode, Amelia shares the many reasons why she harbors such a strong love for inversions. She talks about her favorite techniques for strengthening hands and forearms, tips for preventing yoga wrist injuries, as well as what inversions have taught her about lateral thoracic breathing and the 360-degree nature of the core.

Listen in to hear the physical and mental lessons Amelia has learned from her patient practice in inversions, as well as the inner confidence and strength that she gained along the way.

Show Notes:

Finding centre in a period of life transition [3:55] COVID-19 as a nudge from the universe [7:09] The challenge of going slowly, not addressing uncertainty with busyness [11:25] A practice of patience: learning handstands and forearm stands as an adult [13:48] Preventing yoga wrist injuries [19:28] Techniques to awaken weight-bearing hands and forearms [24:01] Lateral thoracic breathing: accessing the breath while the core is engaged [27:19] Yoga poses to access lateral thoracic breathing [32:13] Building core strength and overcoming back and sacroiliac pain [34:56] Gaining confidence from inversions leads to courage in real life [41:56] “Enjoy the journey”: takeaway messages from Amelia [47:24] Amelia’s upcoming inversion classes on Yoga Medicine Online [50:23]

Links Mentioned:

Watch this episode on YouTube Yoga Medicine Podcast Episode 26: Support the Low Back with Tiffany Cruikshank & Jenni Tarma Yoga Medicine Podcast Episode 19: Fascia & Pain Connect with Amelia Schrader: Facebook | Instagram | Axis Yoga | YM Online Guest Teacher

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-40.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Katja are focusing in on myofascial release (MFR) applications and the current MFR research. In this episode, we talk about what the research suggests at this time regarding the duration and frequency of MFR, the speed and intensity of its application, and ways of combining MFR with yoga and other stretches for both athletes and non-athletes alike. As always, keep in mind that, with the application of MFR, there are plenty of individual variables to consider from person to person, so this episode is more of a general overview than a personalized plan.

Listen in to learn about tips for athletes, recommended tools for MFR, and some of the intricacies of current MFR research.

Show Notes:

What is SMFR [1:48] Duration and frequency of MFR [2:45] Effects of MFR on pain are transient, yet cumulative [6:03] MFR duration and range of motion [8:28] MFR duration and sports performance [12:02] Looking at study protocols matters [14:50] MFR, tissue stiffness, and blood perfusion [16:22] Rolling fast or rolling slowly? [20:00] Review on the chronic effects of rolling [24:57] Recommended intensity for MFR [26:08] Tools for MFR [35:14] Benefits of vibrating tools for MFR [44:33] Combining movement and stretching with MFR [50:23] Individual exploration matters [1:05:19]

Links Mentioned:

Watch this episode on YouTube Yoga Medicine Podcast Episode 14: Fascia as a Sensory Organ Yoga Medicine Podcast Episode 27: Fascia & Yoga – Research Update with Dr. Robert Schleip Yoga Medicine Online: Foundations: Intro to MFR Functional Anatomy Online Course Myofascial Release Bundle for the Legs & Feet, Hips, Neck & Shoulders Online Course Myofascial Release for the Hips Online Course Myofascial Release for the Legs & Feet Online Course Myofascial Release for the Neck & Shoulders Online Course Myofascial Release Online Training Myofascial Release Training in Denver, CO MFR Applications & Research Doc Connect with Katja Bartsch: Facebook | Instagram | Kalamana Yoga | YM Online Guest Teacher

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-39.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Optimal health sometimes requires the support of both western science and other interventions — like diet and lifestyle changes and mindfulness practices including yoga.

Today’s guest is perfectly placed to talk about both sides of the equation. Dr. Mariya Farooqi is a clinical pharmacist, functional medicine specialist, and registered yoga teacher. Along with her initial work as a nutritionist, these experiences have shaped her philosophy of “food and movement first, drugs second”.

In this episode, Dr. Farooqi speaks with host Rachel about how common medications can interact with our yoga practice, offering her advice as a pharmacist on how we might manage common side effects by tailoring what, when and how we practice. She shares her thoughts on pain management, unpacks the vital link between gut health and overall health, and explores how even small changes to our diet, routine, movement, and mindfulness practices can have far-reaching impacts. She also talks about more personal experiences, like that of completing yoga teacher training as a Muslim woman, and the personal meaning the work of the Yoga Medicine Seva Foundation holds for her.

Show Notes:

Early perceptions of yoga from a Muslim Indian family background [2:45] Challenges and growth opportunities: yoga teacher training as a Muslim woman [9:08] The growth of Mariya’s interest in functional medicine [15:04] Strengths and weaknesses of western medicine for chronic illness [20:20] Complexities in discussing medication in the context of yoga practice [25:05] Relevant potential side-effects of common medications: Anti-depressants [26:20] Lithium [28.18] Diuretics (water pills) [29:27] Sleep medications [30:05] Allergy medications [31:58] Anti-anxiety medications [32:22] Antibiotics [33:05] A pharmacist’s advice for yoga teachers working with students one-on-one [34:00] Approaches to pain management [37:44] Medications can affect gut health [41:18] Actions steps for people whose medication is affecting gut health [46:00] The wide-reaching impact of regulating the central nervous system [47:55] The Seva Foundation’s work has personal meaning to Mariya [50:03]

Links Mentioned:

Watch this episode on YouTube Connect with Dr. Mariya Farooqi:

Instagram | YouTube | LinkedIn | PharmToTable

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-38.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Compassion and service are at the heart of yoga philosophy. Many of us see overwhelming inequities in the world today and want to help, but don’t know where or how to start.

Today’s guest on the podcast would have us simply “start, by starting”. Host Rachel talks with the Yoga Medicine Seva Foundation Director, and a Sisters of the Planet Ambassador with Oxfam America, Amanda Bonfiglio Cunningham. As well as being a yoga instructor, Amanda has a Bachelor’s degree in Marketing and a Master’s in Teaching, but it was her years of traveling the world that inspired her life’s work.

In this episode, we discuss the Seva Foundation’s mission to combat human trafficking by empowering women and children through all kinds of education, be it formal, vocational, or practical.

Listen in to learn how to create space to process the secondary trauma that can come with service work, and why it pays to focus on the ripple effect you can create through small acts rather than trying to change the world.

Show Notes:

The start of Amanda’s passion for travel: 10 years on a boat [2:52] How travel ignites compassion [5:31] Yoga as Amanda’s stabilizing anchor [10:35] “Moving back to land” [13:25] Open a yoga studio in search of expansion and connection [16:01] Finding Yoga Medicine and the first Seva trip to India [17:50] Yoga Medicine Seva Foundation’s mission [20:32] Making space to process secondary trauma in order to take action [24:03] Life-changing impacts from education [32:46] Human trafficking’s mind-boggling scope [37:47] The ripple effect of changing just one life [39:23] “Start by starting”: the work of Her Future Coalition and the Seva Foundation [43:05] How service work changes us [47:46] Ways to get involved with the Seva Foundation [52:30]

Links Mentioned:

Watch this episode on YouTube Connect with Amanda Bonfiglio Cunningham:

Instagram | Her Future Coalition | Yoga Medicine Seva | Amanda B Cunningham

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-37.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Our shoulders are something of an underdog, but just because the joints and muscles of the shoulders are less familiar than those of the hips or spine doesn’t mean they are less important. These under-appreciated joints have massive impact on our yoga practices and beyond.

Today hosts Tiffany and Rachel talk about the importance of the shoulders and share favorite practices for both mobility and stability. They explore how shoulder work can be key to unpacking neck and upper back issues, plus improving posture and breathing. They even discuss the more subtle impact of shoulders on confidence and self-esteem.

Listen in to learn how we can all benefit from being more aware of our shoulders, and more skillful in how we use them in yoga and daily life.

Show Notes:

The overall importance of the shoulder [3:22] The challenge of learning to stabilize the shoulders for weight-bearing [5:29] Shoulder work as a “side door” to neck and upper-back issues [8:15] The impact of shoulder strength and mobility for older adults [16:20] Shoulders: self-esteem, self-worth, emotion and connection [17:58] Biomechanical impacts of the shoulders on breathing [22:09] “Shoulders back and down” is not the answer for these mobile joints [25:12] The nuanced issue of posture [29:05] Curiosity around limited or challenging movements or positions [32:48] How the shoulder shows up in yoga practice [36:33] Chaturanga Dandasana: pros and cons, variations and alternatives [39:05] Using the shoulders to create the “heart-opening” of backbends [48:35] Favorite tools for active shoulder mobility [53:04] Passive shoulder mobility work, including MFR and Yin [55:19] Favorite shoulder strength and stability options [57:45] Final considerations and key takeaways [1:02:23]

Links Mentioned:

Watch this episode on YouTube Yoga Medicine Online: Shoulder Essentials Series 2: Posterior Shoulder Yoga Medicine Online: Scapular Stability & Rotator Cuff Shoulder Intensive Yoga Teacher Training Shoulder Stability Seminar

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-36.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Katja continue the discussion on fascia and more specifically how our fascia is connected to the autonomic nervous system. This relationship reminds us that movement has a profound effect on our minds and emotions and that the inverse is also true. In this discussion, Tiffany and Katja explain different pathways how the fascial system is related to the autonomic nervous system. They share more reasons to incorporate some myofascial release work into our yoga practice and elaborate why working with the abdomen can have a powerful effect on the whole autonomic nervous system. They also discuss how stress may relate to low back pain and how the fascia may be influenced by major depressive disorder.

Listen in to learn about the relationship between fascia and the autonomic nervous system, why myofascial release is so valuable, and ways to engage your autonomic nervous system through yoga.

Show Notes:

What is the autonomic nervous system [1:46] How is fascia connected to the autonomic nervous system (ANS) [3:32] The importance of fascia as sensory organ [7:47] How Ruffini endings relate to the ANS [9:08] Sense of relaxation after MFR or yoga [11:16] Influence of interstitial receptors on the ANS [14:53] Does any kind of yoga influence Ruffini and interstitial receptors? [16:01] Different types of bodywork and the ANS [18:01] Working with the abdomen, advocating for abdominal massage [19:07] Interstitial receptors and local fluid dynamics [24:19] Vagal innervation [25:52] The thoracolumbar fascia: innervation, low back pain, and stress [32:17] Inflammation and sympathetic innervation [37:36] Areas of the body that affect the sympathetic nervous system [40:20] Changes in fascial tone – fascial contractility under stress [41:57] The relationship between depression disorders and fascial stiffness [48:59] Ph levels, their potential effect on fascial tonicity, and breath work [51:11]

Links Mentioned:

Watch this episode on YouTube Yoga Medicine Podcast Episode 14: Fascia as a Sensory Organ Myofascial Release Bundle for the Legs & Feet, Hips, Neck & Shoulders Online Course Myofascial Release for the Hips Online Course Myofascial Release for the Legs & Feet Online Course Myofascial Release for the Neck & Shoulders Online Course Myofascial Release Online Training Myofascial Release Training in Denver, CO Fascia & Autonomic Nervous System Resources Doc Connect with Katja Bartsch:

Facebook | Instagram | Kalamana Yoga | YM Online Guest Teacher

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-35.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Many of us feel the weight of others’ expectations to look, speak, or feel a certain way. But perhaps if we were able to be more fully ourselves, as yoga teachers we could then create spaces that welcome our students to do the same.

Today’s episode is a warm and heartfelt conversation between Tiffany and long-time friend, Kathryn Budig. Kathryn is a shining example of following her own compass in work and in life. Building on almost two decades as an internationally recognized yoga teacher, author, and podcaster, Kathryn has created a unique online community that celebrates shared passions for yoga and meditation, inclusion and representation, rituals, recipes, and diving deep into a great book.

Tiffany and Kathryn explore how things can change through the course of a long friendship—like our definition of success, the nature of our physical practice, and our ever-changing relationship with our bodies. The conversation dives into the nuance behind hashtags like “body positivity” and “self love”, celebrates the value of wisdom over short-term relevance, and weighs the pros and cons of social media given its power as a tool to reach marginalized communities.

Reflecting on Pride month, Kathryn shares her thoughts on queer representation in yoga and reminds us of the power of stepping outside our comfort zone into curiosity.

Show Notes:

What it means to truly create community in the yoga world [03:11] Releasing external metrics to craft a personal definition of success [06:09] Reinvention in the face of others’ expectations [11:25] Celebrating wisdom versus the pressure to “stay relevant” [14:01] Pros and cons of the Covid era for yoga teachers [18:25] The evolution of Kathryn’s yoga practice [21:44] Complex conversations around body positivity in yoga [24:04] The illusion of constant “self love” [33:38] Loving and hating social media [37:14] Queer representation matters [41:20] What Pride Month means to Kathryn [46:20] Being an ally to the LGBTQ+ community [50:01]

Links Mentioned:

Watch this episode on YouTube Connect with Kathryn Budig: Instagram | Inky Phoenix | Haus of Phoenix | Kathryn Budig

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-34.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today’s guest Mark Hunter took a long road to teaching yoga, including almost 3 decades of working in (and instructing) massage and remedial therapy. He has been passionate about fascia since long before it was mainstream. He shares this passion with his students, many of whom are over 60 years old, in group classes, one-on-ones, and senior’s balance sessions.

Whether you’ve thought about it or not, we are all aging. So in this episode, Mark and host Rachel explore what we can learn about aging from working with older adults. Mark shares his key areas for focus, including soft-tissue mobility, balance and coordination, and better breathing. He also reminds us of the (perhaps underestimated) power of using community and camaraderie to give students the courage to explore new challenges and new movement patterns.

Listen in as Mark shares what he has learned about himself while working with older adults and how that shapes the wellness practices he prioritizes today.

Show Notes:

Mark Hunter’s back story [3:22] Learning from “the godfather of fascia” Dr. Robert Schleip [7:09] Shifting from massage therapist and yoga student to teacher [8:25] Grappling with the philosophical side of yoga [11:24] Bringing a therapeutic approach to teaching [13:18] Breaking down stereotypes of older yoga students [17:45] Key areas of focus when teaching older students [20:56] How our fascia changes as we age [23:32] Fun ways to challenge coordination in yoga classes for older students [28:26] Relating balance work to real-life obstacles to prevent falls [30:40] Cognitive ability is associated with one-legged balance in mid and later life [33:17] The importance of community connection as we age [36:09] Breath mechanics, the relationship with posture, and application during life stressors [38:27] Breathing with ease: the three pillars of breath and noticing the pause [46:24] Lessons learned from working with older adults: the power of “little and often” [50:16] Bringing yoga into daily life by emphasizing functionality over form [53:25]

Links Mentioned:

Watch this episode on YouTube Joanna M Blodgett, PhD, Rachel Cooper, PhD, Daniel H J Davis, PhD, MRCP, Diana Kuh, PhD, Rebecca Hardy, PhD: Associations of Word Memory, Verbal Fluency, Processing Speed, and Crystallized Cognitive Ability With One-Legged Balance Performance in Mid- and Later Life, The Journals of Gerontology: Series A, Volume 77, Issue 4, April 2022 Connect with Mark Hunter: Instagram | YM Online Guest Teacher

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-33.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

How do we as yoga instructors help athletes train to stay healthy, durable, resilient, and at peak performance? Tiffany chats on these big questions with two coaches and Yoga Medicine Therapeutic Specialists - Jenni Tarma and Alison Heilig. Jenni is a Yoga Medicine Online instructor, endurance athlete, and CrossFit trainer who works with weight lifters and athletes at all skill levels. Alison is an accomplished ultra-marathon runner and weightlifter as well as a strength and endurance coach and certified running coach, corrective exercise specialist, and certified nutritional coach. In this episode, we discuss flexibility versus stiffness, recovery, cross-training, myofascial release for athletes, and our favorite takeaways for athletes and their trainers and yoga teachers.

Listen in to learn yoga tips for athletes and yoga teachers, why many athletes often struggle with yoga and how to use that as an asset, and how to redefine what recovery looks like for athletes.

Show Notes:

Flexibility misconceptions among athletes [5:31] Why athletes often struggle with yoga [7:13] Flexibility issues versus poor mobility issues [11:02] Benefits of yoga classes aimed at athletes [13:27] Yoga as a recovery modality for athletes [19:05] Tips for teaching yoga to athletes [23:58] Redefining what recovery looks like for athletes [29:33] Using myofascial release with yoga for athletes [31:23] Cross training benefits for athletes [46:32] Takeaways for yoga teachers and athletes [56:20]

Links Mentioned:

Watch this episode on YouTube Yoga Medicine Podcast Episode 29: Stretching, the Myths & the Research Yoga for Athletes Teacher Training Connect with Jenni Tarma: Facebook | Instagram | LinkedIn | Kaari Prehab | Jenni Tarma | YM Online Teacher Connect with Alison Heilig: Alison Heilig | YM Online Guest Teacher

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-32.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today we explore the concept of intention—one of the core principles of what we do at Yoga Medicine. Most of us have a general understanding of what it is and why it is important, especially given the mindfulness we bring to yoga practice, but haven’t considered in detail how we form intentions or their potential to change outcomes.

To help us unpack the theory and practice of intention in more detail, host Rachel talks to returning guest, Diane Malaspina Ph.D. As well as teaching yoga, Diane has a B.S. in Psychology, a Master's degree in Education, and a Ph.D. in educational and developmental psychology. Diane calls on her backgrounds in both science and yoga to explore the involvement of the brain in intention, as well as celebrate the more subtle role of the heart.

Listen in to hear how intention primes the brain for better pattern recognition, as well as the role dopamine plays in marking behaviors that get us closer to our aims. You’ll also hear how you might be trying too hard to create and hold fast to your intentions, how to harness the Default Mode Network to support a more receptive state in which deeper purpose can emerge, and how a vivid sensory and emotional understanding of your intentions makes them far more potent.

Show Notes:

Defining intention [4:09] How intention primes the brain for pattern recognition [7:01] Therapeutic intention: can intention change outcomes? [11:46] Practicing purpose: the relationship between intention and dopamine [16:17] How the Default Mode Network can create space for intentions to emerge [21:03] Ultradian rhythms and making time for intentional breaks [25:42] Using your visual field to reset your state of focus [30:01] Prior intention can prime us for faster and stronger action [31:26] Yoga philosophy, the purpose of yoga practice, and heart-centered intention [34:14] Harnessing senses and emotions to craft more potent intentions [41:36] What we can learn from athletes about the power of intention [45:25] Using questions and curiosity to form intention [50:27] Diane’s “MacGyver Method” to harness the Default Mode Network [51:58]

Links Mentioned:

Watch this episode on YouTube Yoga Medicine Podcast Episode 02: The Placebo Effect with Katja Bartsch, Part 1 Yoga Medicine Podcast Episode 04: Find Ease in Uncertainty with Diane Malaspina PhD Inside the Yoga Sutras Online Course Working with Grief Online Course Exploring the Yamas through Meditation & Practice Online Course Mental Health & Wellness Yoga Teacher Training Deane Shapiro, A Preliminary Study of Long-term Meditators: Goals, Effects, Religious Orientation, Cognitions. Journal of Transpersonal Psychology, 1992, Vol. 24, No.1 Stephan A. Schwartz, Therapeutic Intention: Into the Next Generation. EXPLORE, Volume 13 Takarada, Y., Nozaki, D., Motivational goal-priming with or without awareness produces faster and stronger force exertion. Scientific Reports Vol. 8, 2018 Wilson-Mendenhall, C.D., Dunne, J.D. & Davidson, R.J., Visualizing Compassion: Episodic Simulation as Contemplative Practice. Mindfulness, 2022 Yoga Medicine Online Connect with Diane Malaspina:

Facebook | Instagram | Diane Malaspina | YM Online Guest Teacher

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-31.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Nowadays the phrase “trauma informed yoga” is familiar to most of us. But if you’ve heard the term and assume it doesn’t represent the students you teach or practice alongside, you may be surprised to hear in this episode that up to 90% of adults will experience a traumatic event in their lives.

Today’s guest, Dr. Ann Bortz, is a licensed clinical psychologist with almost 30 years in the field. Host Rachel speaks with Dr. Bortz about her specialty working with those who are impacted by trauma. She explains how yoga gave her the tools to help recognize and respond to what she was encountering with her patients and realized that it could also be a helpful tool for them, too.

Listen in to learn what trauma is, who it most commonly affects, how it changes the brain and body, and which yoga practices can help.

Show Notes:

Dr Ann Bortz’ professional background and introduction to yoga practice [3:01] The catalyst for becoming a yoga teacher [5:40] Traumatic stress versus general life stress [8:16] The new phenomenon of pandemic-related trauma [10:00] Trauma in pandemic first responders [14:00] How trauma changes the brain and body [16:06] Polyvagal theory and the lesser known “Freeze Response” [18:07] The impact of mindfulness on varied stress states [21:48] Breath practices for trauma informed yoga [24:08] The quality of movement is more impactful than the pose we choose [24:56] Quiet and stillness can be triggering for students with unresolved trauma [26:19] Student self-agency can be healing, bringing the thinking brain back online [27:43] Playing music in trauma informed yoga sessions [33:10] Authenticity is key for students with a history of trauma [34:34] How to avoid inadvertently re-traumatizing students or respond if it occurs [35:58] A reminder of the value of compassion [38:43]

Links Mentioned:

Watch this episode on YouTube Yoga Medicine Podcast Episode 18: Optimize Stress to Boost Focus with Eding Mvilongo MScE, MD, FRCPC Introduction to Mindful, Trauma-Informed Yoga Online Course Mindful, Trauma-Informed Yoga Teacher Training Connect with Dr. Ann Bortz: LinkedIn

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-30.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

When it comes to stretching, many things have gone in and out of style. There are still plenty of myths and misconceptions out there and there is still a lot we don’t know. To complicate matters even further, stretching is one of the more confusing areas of research because the terminology, application, and even results in stretching studies vary greatly.

In this episode, hosts Tiffany and Katja talk about the myths and the research on stretching, different types of stretching, using stretching before or after exercise or yoga, and how stretching really is a whole body affair.

Listen in to learn when to incorporate stretching into your fitness routine, how to better analyze new research on stretching, what tissues are actually targeted when we stretch, and how our nerve tissues can limit range of motion.

Show Notes:

Major types of stretching [3:19] Tips for analyzing stretching research [5:31] The lingering debate over benefits of static stretching [9:38] Frequency and volume of stretching and range of motion [13:12] Static stretching duration and sports performance [20:47] What tissues do actually give us the sensation of a stretch? [28:01] How nerve tissues can limit range of motion [37:49] Aspects of aging and stretching [40:00] Longer stretches, inflammation, and hydration of tissues [45:00] Myofascial release as it relates to range of motion [46:45] How to support athletes [53:04] Stretching and arterial stiffness [56:39] Stretching as a whole-system affair [62:10]

Links Mentioned:

Watch this episode on YouTube Stretching Resources Doc Yoga Medicine Podcast Episode 12: Hip Mobility, How Much is Enough? Functional Anatomy Online Course with Yoga International Yoga for Athletes Teacher Training Yin & Meditation Yoga Teacher Training Myofascial Release Training Nervous System & Restorative Yoga Teacher Training The Efficacy of Stretching Exercises on Arterial Stiffness in Middle-Aged and Older Adults Connect with Katja Bartsch: Facebook | Instagram | Kalamana Yoga | YM Online Guest Teacher

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-29.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Anxiety is a normal response to life stress — until it isn’t. Today, host Rachel talks with Aisha Fakhro, a Bahrain-based UK-licensed psychotherapist and yoga teacher who specializes in working with anxiety, trauma, grief, stress management, and personal growth. In this episode, we learn more about anxiety and how yoga can help.

Aisha jokes that she could have a PhD in personal experience with anxiety. She shares how practicing and teaching yoga inspired her to study psychotherapy, by changing the way she, and her students, responded to stressors in their lives.

Aisha explains how the natural experience of anxiety can snowball, by both increasing our perception of danger in a given situation, and decreasing our belief in our capacity to handle it. She unpacks a wide range of yoga tools and techniques that can help, and some of them may surprise you.

Listen in to learn what anxiety is, how the experience varies by person and situation, and the wide range of tools yoga practice offers to help us feel more empowered to manage it.

Show Notes:

What initially drew Aisha to the field of psychotherapy [3:25] Aisha’s journey from “chasing shapes” to teaching yoga [5:40] Defining anxiety [11:56] Aisha’s personal experience of anxiety, including prenatal trauma [17:26] Mindfulness breaks the negative feedback loop anxiety can create [18:34] The role of psychotherapy versus other mental health professions [23:42] Play as an antidote to anxiety [26:18] Pranayama and tactile feedback for anxiety [31:29] Movement as an outlet for anxiety [39:46] Empowering students to take charge of their practice [42:07] Balance poses and the capacity to handle wobbles in life [47:51] Varied mindfulness techniques for anxiety [49:59] Completing the stress cycle [54:41] Aisha’s fake yawn trick [56:53] Philosophical antidotes to anxiety [58:16]

Links Mentioned:

Watch this episode on YouTube Mental Health & Wellness Yoga Teacher Training Connect with Aisha Fakhro: Instagram | Soft Strength Podcast | Aisha Fakhro | YM Online Guest Teacher

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-28.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

If you have been listening to this podcast, the chances are very high that you’ve heard a mention or two of today’s guest, Dr. Robert Schleip, the fascia research legend. His background in biology and psychology makes him the perfect person to speak with about his vast knowledge as it relates to yoga. In this episode, Dr. Schleip talks about the value of traditional yoga practices in the modern world, discusses how our connective tissue plays a role in different elements of the yoga practice, and takes you on a tour through current fascia research highlights.

Listen in to find out what kinds of movements make your fascial tissues happy and how your genetics may influence how mobile you are.

Show Notes:

Dr. Robert Schleip’s background [1:31] Value of traditional yoga practice today [3:03] Effects of long slow stretching on fascia and wound healing [9:41] What types of movement the modern mover should incorporate into their yoga practice [13:14] Fascia’s elastic recoil capacity [15:12] Benefits of compressive loading and cardio-vascular input [17:20] Why yoga may not be a perfect fit for some [19:32] Genetic and female hormonal aspects of fascial tissue stiffness [23:44] Effects of hot yoga on fascial tissue [28:50] Yoga as a whole-system approach [34:00] Recent studies on fascia relevant for yoga [36:35] The importance of mindful attention in yoga [41:23] Recent studies on fascia and nerves [43:37] Dr. Robert Schleip’s current inspirations [52:26]

Links Mentioned:

Yoga Medicine Podcast Episode 22: Fascia, Hormones & Training with Laura Philipp Yoga Medicine Podcast Episode 19: Fascia & Pain Fascia & Yoga Research Resources Doc Connect with Dr. Robert Schleip: Facebook | Instagram | Fascia Research Project | Somatics | Yoga U Online

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-27.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

We have an instinctive understanding of the importance of the spine, especially the weight-bearing structures of the low back. But given that the majority of us will have some experience of low back pain during our lives, perhaps we need a little help figuring out how to best support it during yoga practice and in daily activities.

In this episode, hosts Tiffany and Rachel explore the low back with Yoga Medicine teacher Jenni Tarma. Jenni co-teaches the Yoga Medicine Spine Anatomy, Disfunction, and Application Yoga Teacher Training. As an RRCA endurance coach, CrossFit Level 1 Trainer, and lifelong athlete, she specializes in mobility, movement, and injury prevention. She is also the Founder and Head Coach at Kaari Prehab, a company that provides customized mobility, recovery and injury prevention, and rehab services for athletes and other active people.

Listen in as we unpack the role and resilience of the low back and discuss the prevalence of (and possible contributors to) low back pain. We talk about the impact of posture, the need for both strength and mobility, and offer a wide range of yoga practices that yoga students and teachers can call on to support the low back. Throughout, you’ll hear the crucial impact our individual differences and circumstances play in determining which practices are helpful, and which are not.

Show Notes:

The role of the low back and the importance of caring for it [3:25] The staggering prevalence of low back pain and its potential causes [6:28] Isolated versus full-body movement practices for low back pain [9:45] Analgesic effects of isometric strength work, even for skilled athletes [13:57] The role of fear in low back pain or dysfunction and a TCM perspective [17:18] The impact of posture on the health of the spine [20:55] Disk loading in different body positions [23:30] “Bad posture” versus “good posture” and acknowledging individual variation [27:27] The importance of thoracic mobility [35:35] Tapping into deep, subtle core support for the low back [36:37] Yoga poses and transitions that require more thought or care [44:55] Opinions on yoga backbends [51:54] Finding the right amount of challenge [57:20] Recruiting the power of the feet and legs to support the low back [1:01:51] More supportive practices: gentle off-loaded movement, myofascial release, slowing down, and more [1:04:14]

Links Mentioned:

Watch this episode on YouTube Spine: Anatomy, Dysfunction, and Application Yoga Teacher Training Yoga Medicine Online: Low-Back Series 1a Connect with Jenni Tarma: Facebook | Instagram | LinkedIn | Jenni Tarma | YM Online Teacher

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-26.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

These days we all understand the importance of a strong and supple core, but sometimes forget that the pelvic floor is an integral part of that support system.

Today, we explore pelvic health with guest Melissa Oleson – a doctor of physical therapy and an Integrative Nutritional Health Coach as well as a registered yoga teacher. She is the founder of MSunn Yoga & Wellness, a mobile and virtual concierge physical therapy and wellness practice focused on helping people relieve pain, build strength, and gain mobility.

Melissa became passionate about pelvic health when she found that it was often the “missing link” that enabled her clients to fully recover from niggling injuries. In this episode, she provides a Pelvic Health 101, helping us to better understand pelvic floor function and disfunction. Melissa and host Rachel discuss how the chest, abdomen, and pelvis work together in harmony, and how we can benefit from building trust in our body’s inherent capacity to meet the demands that life offers.

Listen in to hear common pelvic health myths and misconceptions busted, why Kegel’s aren’t a cure-all, and all the ways that pelvic health relates to our overall wellbeing.

Show Notes:

Active aging as initial inspiration for a career in physical therapy [2:39] Adding yoga to the picture [4:28] The draw to a speciality in pelvic health [6:21] The challenge of making pelvic health approachable [7:35] Tips for yoga teachers starting out on YouTube [9:03] Pelvic health and the relationship with the core and respiratory diaphragm [11:19] Experiences of pelvic disfunction, including back paining hip pain [13:30] Describing the pelvic floor and its many roles [15:41] The surprising relationship between pelvic health and relaxation [17:24] Favorite releases for the pelvic floor [20:10] The link between the pelvic floor, stress and jaw clenching [21:01] Busting common pelvic floor myths and misconceptions around the core [22:29] Misconceptions around posture and the glutes [27:16] Misconceptions around Kegels [30:31] Favorite practices to connect with pelvic floor engagement [33.20] Misconceptions around the pelvic floor and bladder control [35:34] Thoughts on yoga cues that relate to the pelvic floor [37:23] Upcoming classes on Yoga Medicine Online – including the link between the feet and pelvic floor [40.30] The male pelvic floor [42:35]

Links Mentioned:

Watch this episode on YouTube Female Health Yoga Teacher Training Connect with Melissa Oleson: Instagram | YouTube | MSunn | YM Online Guest Teacher

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-25.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Last week we opened a conversation about yoga and injury. Tiffany and Rachel talked about the three main phases of healing, common mistakes made during the healing process, and what role therapeutic yoga can play. This week we continue the conversation, with Tiffany and Rachel now focusing on how teachers and students can reduce the potential for yoga injuries.

In this episode, Tiffany and Rachel discuss whether or not to ask about injuries before class, poses and transitions they avoid or approach with caution, and practical tips to create a yoga practice that focuses on variety, curiosity, and resilience.

Listen in to learn why it’s important to respect the power and potency of the practice, and how to use it to explore the owner’s manual to your own body.

Show Notes:

Whether or not to ask students about injuries before class [3:11] Yoga poses and transitions we avoid or approach with caution [6:38] Thoughts on headstand and shoulderstand [9:20] The impact of repetition: Chaturanga and jumping forward or through transitions [12:50] Acute versus chronic injuries [15:24] Top tip to reduce the likelihood of injury [18:32] “Correct” form and “incorrect” form [20:25] Different approaches for injury management in one-on-one versus group classes [23:30] Setting aside the ego [25:27] More suggestions to decrease the potential for yoga injury [28:00] Speaking mindfully: nociceptive or fear-based language [33:44] The therapeutic power of vividly visualizing challenging yoga poses pain-free [37:42] Key take-away points [40:55] Defining therapeutic yoga [44:29]

Links Mentioned:

Watch this episode on YouTube Common Yoga Injuries & Prevention Online Course Find a Yoga Medicine Teacher Yoga Medicine Podcast Episode 15: Shifting Persistent Pain with Marnie Hartman, DPT, CSCS Yoga Medicine Podcast Episode 19: Fascia and Pain Hip: Anatomy, Dysfunction, and Application Yoga Teacher Training Spine: Anatomy, Dysfunction, and Application Yoga Teacher Training Shoulder: Anatomy, Dysfunction, and Application Yoga Teacher Training

You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-24.

And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.