Yoga Medicine

Latest Episodes:

Hypermobility in Yoga: Community Conversations with Jenni Tarma Jun 15, 2023

Show notes

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:

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.

Research Roundup: Fascia & Immune System Jun 08, 2023

Show notes

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.

Yoga for All: Community Conversations with Elena Cheung Jun 01, 2023

Show notes

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.

Unpacking Overhead Shoulder Pain May 18, 2023

Show notes

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:

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.

Counter Compassion Fatigue: Expert Insights with Rashmi Bismark, MD MPH May 11, 2023

Show notes

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:
Yin & Meditation Yoga Teacher Training
Previous Yoga Medicine Podcast Episodes:
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.

More Controversial Yoga Cues May 04, 2023

Show notes

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.

Yoga & MFR: Fundamentals to Get the Most Out of Your Practice Apr 20, 2023

Show notes

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.

Yoga to End Human Trafficking: The Yoga Medicine Seva Foundation - Past, Present & Future Apr 13, 2023

Show notes

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.

Approaches for Anxiety: Community Conversations with Caroline Wybar Apr 06, 2023

Show notes

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.

Hyaluronan, Fascia & Yoga: Research Roundup Mar 30, 2023

Show notes

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:

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.

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