Yoga Medicine

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.