The Heart and Bones Podcast

In your teacher training you learn so many different aspects of yoga but rarely do we talk about the things that actually make a good yoga teacher. This informative lesson will share the five most important aspects of being an effective and confident yoga teacher. You won't learn this in (most) teacher trainings and quite often will learn it the hard way so I'm here to give you a shortcut and help you be the best teacher you can be!

Looking for weekly inspiration and deeper yoga + movement knowledge? Whether you are a yoga teacher or student, Brea’s email is written to help you learn, grow, and connect with community: https://heartandbonesyoga.outgrow.us/General_list_Sign-Up

STUDY WITH HEART + BONES 🎓 200/300 Hour Online Teacher Training: https://www.heartandbonesyoga.com/courses/modern-yogi-certification-course/

10 Hour Online Applied Anatomy for Yoga: https://www.heartandbonesyoga.com/courses/essential-course-curious-people/

Want to watch the video? Find Brea on YouTube: https://youtu.be/PCuziHlrXAU?si=e_n_wDzsyasP3JDV

In this episode of the Yoga Teacher Hotline, Brea answers three submitted questions from yoga instructors:

1. Handling Students Who Deviate in Class: What should you do when a student consistently does their own thing during your class?

☎️ Submit your questions for Brea here : https://heartandbonesyoga.outgrow.us/yogateacherhotline

STUDY WITH HEART + BONES 🎓 200/300 Hour Online Teacher Training: https://www.heartandbonesyoga.com/courses/modern-yogi-certification-course/

📕 10 Hour Online Applied Anatomy for Yoga: https://www.heartandbonesyoga.com/courses/essential-course-curious-people/

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What if strength training could revolutionize not just your fitness, but your entire approach to health and well-being? In this episode of the Heart and Bones podcast, Brea Johnson sits down with Sarah Court, a physical therapist, and Laurel Beversdorf, a yoga teacher and personal trainer, to explore the transformative power of building strength and lifting weights. 

What We Discuss:

• Strength training is essential for physical health and well-being.

CONNECT WITH SARAH AND LAUREL

Website: https://movementlogictutorials.com/

Instagram: https://www.instagram.com/movementlogictutorials/

PRACTICE WITH HEART + BONES

Enjoy an entire month in the Heart + Bones online yoga studio for just $1 with this coupon code: PODCASTMONTH

Start Here: https://www.heartandbonesyoga.com/membership/

About Laurel Beversdorf

Laurel Beversdorf, YACEP, E-RYT 500, is an international yoga educator and kettlebell specialist with an advanced certification from Living.Fit. Laurel is the creator of Yoga with Resistance Bands classes and trainings, Resistance Bands 101 with Yoga Journal, and Body of Knowledge anatomy and biomechanics workshops. She co-creates movement therapy tutorials with physical therapists and Pilates teachers for Movement Logic®.

Laurel also hosts weekly kettlebell and yoga classes in her virtual studio and has presented live yoga trainings and workshops at locations like Kripalu, YogaWorks, and studios all over the world. Her classes are multidisciplinary and blend strength training, rehabilitation practices, self-massage, and yoga. Laurel has written for Yoga Journal, Shut Up & Yoga, and the Tune Up Fitness blog. A Wisconsin native, she lives in NYC with her husband, daughter, and two cats.

About Dr. Sarah Court

Dr. Sarah Court is a Doctor of Physical Therapy, and provides in person and online sessions that blend her decades of yoga, Pilates, and physical therapy experience. She's a co-founder of Movement Logic®, a series of continuing education tutorials that help movement teachers understand how to work with challenging clients while staying within their scope of practice. She was diagnosed with breast cancer in 2021, and after her experience with surgery and chemotherapy, she created a FREE online video exercise series for people going through, or recovering from cancer treatment, that progresses from simple yoga to lifting weights. Sarah lives in Los Angeles, and you can find her at sarahcourtdpt.com or on Instagram at @sarahcourtdpt.

Chapters

00:00 Introduction and Pronunciation

03:16 Introduction to Movement Logic

05:00 Sarah's Background and Approach

08:13 Empowering Women through Strength Training

16:37 The Limitations of Yoga Asana

20:59 The Importance of Strength Training for Women's Health

23:23 Addressing Bone Density and Muscle Loss

25:18 Reclaiming Power and Breaking Free from Conditioning

34:02 Increasing Tolerance and Resisting Binary Thinking

38:12 How to Incorporate Strength Training into Your Routine

41:05 The Importance of Coaching and Outside Help

45:32 Understanding Progressive Overload

49:21 The Pitfalls of Variety and the Need for Consistency

53:04 Redefining 'Heavy' and the Subjectivity of Strength

58:01 Strength Training as a Fun and Empowering Experience

01:03:09 Favourite Lifts: Calf Raises and Overhead Press

01:06:06 The Power of Positive Self-Talk and Inner Cheerleading

01:09:51 Inspiring Others and Celebrating Strength

What if strength training could transform not just your body, but your entire approach to life? Dr. Marcia, a physical therapist and powerlifting strong woman, shares her empowering journey on the Heart and Bones podcast. She challenges conventional views on fitness, revealing how strength training benefits everyone, including those with chronic illness and disabilities.

Dr. Marcia redefines strength training beyond traditional weightlifting, emphasizing that it can take many forms—from resistance bands to bodyweight exercises. "Strength training can mean anything... It's about what challenges you and helps you grow," she says. She also addresses common fears, like the myth of getting bulky, and highlights the functional benefits that enhance everyday life.

Marcia and Brea Johnson discuss the critical role of self-awareness and intuition in navigating fitness and healthcare. They encourage listeners to question societal narratives and prioritize their well-being. "Anyone you see for your health is being invited to share your journey. You have the right to ask questions and make decisions that feel right for you," Dr. Marcia emphasizes.

This conversation is a call to embrace your unique fitness journey, break free from limiting beliefs, and find strength in your own way.

About Dr. Marcia Darbouze

Dr. Marcia (she/they) is a doctor of physical therapy, Black spoonie, and powerlifting strongwoman. She is the owner of @MovewithMarcia which provides both free and affordable resources to help people move better through mobility exercises and yoga. Marcia also co-hosts the @DisabledGirlsWhoLift podcast. Find their links and more at DoctorMarcia.com.

PRACTICE WITH DR. MARCIA AT HEART + BONES

Enjoy an entire month in the Heart + Bones online yoga studio for just $1 with this coupon code: PODCASTMONTH

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Chapters

00:00 Introduction

02:03 Dr. Marcia's Background and Experience

05:08 Dr. Marcia's Personal Experience with Strength Training

09:00 Managing Strength Training with Chronic Illness and Disability 13:30 Understanding Spoon Theory

18:22 The Importance of Strength Training in Physical Therapy

26:57 Resistance to Strength Training and Cultural Narratives

29:54 Setting the Vibe: The Importance of Strength Training and Movement

31:45 Challenging Societal Narratives and Limitations in Fitness

32:24 Recognizing the Physical Demands of Everyday Life

35:11 Navigating the Influence of Capitalism and Social Systems

36:05 Embracing Individualized Approaches to Fitness

37:30 Prioritizing Well-being and Autonomy in Movement and Fitness

What if yoga could build strength in ways you never imagined? Jules Mitchell, an expert in yoga biomechanics, explains that yoga involves both strength and flexibility, emphasizing the importance of the nervous system's role in strength development. Strength is not just about muscle size but also about coordination and motor unit recruitment. Yoga enhances body awareness and coordination, complementing traditional strength training. Flexibility and mobility are distinct, with mobility being more functional for specific tasks. Integrating yoga with strength training leads to a balanced and holistic approach to fitness and well-being. Yoga practitioners should embrace its diverse benefits, while yoga teachers should educate students holistically and foster inclusivity.

About Jules Mitchell

Jules Mitchell leads advanced continuing education programs in biomechanics for intellectually fearless yoga teachers. She helps them integrate principles of exercise science and applications of pain science into their classes. Jules is the author of Yoga Biomechanics: Stretching Redefined, a unique, evidence-based exploration into the complexities of tissue mechanics and the human body’s resilience and adaptability. She leads workshops and courses online and worldwide, runs a popular 300 hour yoga teacher training, frequently serves as guest faculty, and hosts a comprehensive mentoring program to support teachers in both education and business. Her passion is bringing the most useful and applicable research-based concepts into the yoga community, even when it invokes a discerning analysis of popular opinions. Jules lives in Las Vegas, Nevada, with her cat Pitbull.

Instagram: https://www.instagram.com/julesyoga/

Website: https://www.julesmitchell.com/

PRACTICE WITH HEART + BONES

Enjoy an entire month in the Heart + Bones online yoga studio for just $1 with this coupon code: PODCASTMONTH

Start Here

Chapters

00:00 Introduction and Setting the Context

02:28 Defining Strength and its Adaptations

11:07 Strength in Yoga: Challenging Binary Thinking

13:49 Inclusivity and Individual Needs in Strength Development

23:59 Taking a Holistic Approach to Strength in Yoga

24:54 The Nuanced Approach to Strength in Yoga

25:39 Navigating the Influence of Marketing and Capitalism

29:52 Embracing Curiosity, Uncertainty, and Self-Awareness

40:34 Selling Yoga Classes with Authenticity and Education

47:12 Moving Away from Rigid Guidelines in Strength

Strength goes beyond the physical in yoga, encompassing mental, emotional, and spiritual dimensions. In this episode, Brea Johnson chats with Tejal Patel, a first-generation Indian American yoga teacher, writer, podcaster, and community organizer, about redefining strength through yoga. Tejal shares her insights on how yoga's deeper teachings can help us cultivate inner strength, resilience, and holistic well-being.

Tejal explains that true strength in yoga is not just about physical prowess but about handling life’s challenges with grace and compassion. They discuss the cultural influences on modern yoga practices in the West and the importance of reclaiming yoga's authentic roots. Tejal highlights the need for inclusivity and the value of trauma-informed and decolonized yoga practices.

The conversation is filled with powerful reflections on how to integrate yoga philosophy into daily life and the significance of inner experience over external appearance. Tejal offers practical tips for those looking to deepen their yoga practice, emphasizing the importance of restorative yoga and studying foundational texts like the Yoga Sutras.

About Tejal Patel

Tejal Patel (She/They) is a first-generation Indian American yoga teacher, writer, podcaster, and community organizer. She advocates for holistic yoga through a social justice lens, aiming to educate and activate students for collective action. Tejal is the founder of Tejal Yoga Studio, a South Asian teacher-led community focused on social justice and authentic spiritual practices. She's also a co-host of the Yoga is Dead podcast, known for sparking critical conversations about wellness, power, and privilege. Tejal’s insightful teachings and compassionate approach make her a favourite in our online studio.

Website: www.tejalyoga.com

Instagram: https://www.instagram.com/tejalyoga

PRACTICE WITH HEART + BONES

Enjoy an entire month in the Heart + Bones online yoga studio for just $1 with this coupon code: PODCASTMONTH

Start Here

Follow Brea on Instagram for tips and inspiration.

Chapters

00:00 Exploring the Meaning of Strength in Yoga

10:27 The Influence of Cultural Conditioning on Strength

14:08 Preserving the Original Teachings of Yoga

15:50 Unacknowledged Origins: Bro Science and Assimilation in Yoga

22:54 The Bias Towards White Men in Yoga Authority

26:09 Coexistence, Collaboration, and Appreciation in the Yoga Community

28:40 Decolonizing Yoga: Finding Holistic Approaches

34:44 Exploring Different Notions of Strength in Yoga

40:12 No Effort is Wasted: The Spiritual Path of Yoga

Strength is essential for handling life's challenges, especially as we age. In this episode, Brea Johnson chats with Amanda Ford, a strength and conditioning coach known as Movement Muse, about the importance of building strength and functionality. Amanda shares her journey from discovering her love for movement as a child to becoming a strength coach who focuses on helping those over 40. She highlights the necessity of self-directed movement practices and debunks common misconceptions about strength training.

Amanda explains that strength training is crucial for maintaining muscle mass and mobility, allowing us to confidently face life's adventures. She emphasizes starting with simple, accessible moves like squats and hinges for the lower body and pushing and pulling exercises for the upper body. Amanda's approach is about meeting yourself where you are and progressing at your own pace.

The conversation is filled with inspiring stories of clients who have regained their strength and improved their quality of life, demonstrating that it's never too late to start strength training. Whether you're lifting a 10-pound dumbbell or just beginning with bodyweight exercises, any effort to improve strength is significantly better than none. Join Amanda and Brea as they explore how strength training can enhance your life at any age.

About Amanda Ford

Amanda Ford (She/Her) is a strength coach, movement and yoga teacher based in Seattle. She's also a poet, artist and all-around amazing human being. Not to mention the best style when it comes to workout clothes. Amanda is a favourite teacher here in the online studio with her smart approach to functional strength training.

Website: https://movementmuse.com/

Instagram: https://www.instagram.com/movement.muse/?hl=en

PRACTICE WITH HEART + BONES

Enjoy an entire month in the Heart + Bones online yoga studio for just $1 with this coupon code: PODCASTMONTH

Start Here: https://www.heartandbonesyoga.com/membership/

Chapters

00:00 Introduction to Strength Training and Amanda Ford

08:07 Amanda's Personal Journey with Movement

19:27 Starting Small: Incorporating Strength Training into Your Routine 21:10 Addressing Misconceptions about Strength Training

25:13 Tailoring Strength Training to Individual Needs

27:03 Focus on Movement Patterns

27:52 Training Upper and Lower Body

29:26 The Body's Ability to Adapt

35:54 Any Effort is Significant

41:25 More is Not Better

45:31 Strength Training as a Non-Negotiable

Summary

Rest is not just a trendy self-care product that you can purchase. Lou Thomas (they/them), the guest of this episode, defines radical rest as an interruption to systems of violence. Join Brea Johnson in conversation with Lou, a queer, neurodivergent, non-binary yoga teacher and embodiment specialist, as they discuss the transformative concept of radical rest. They explore how rest goes beyond mere sleep to become a form of resistance against systemic violence and a crucial self-care practice. They emphasize the need to identify and challenge the societal systems that impact our well-being, advocating for restorative practices tailored to individual needs.

About Lou Thomas

Lou Thomas is a dedicated yoga teacher and embodiment specialist based in Brighton, UK. Their work is deeply rooted in accessibility, trauma-informed approaches, and intersectional anti-oppression, focusing on empowering the LGBTQIA+ community. Lou's classes and workshops are designed to be accessible and playful, providing a safe space for individuals to explore their bodies and identities in a supportive environment.

Instagram: https://www.instagram.com/bodybitsbrighton/?hl=en

Website: https://www.bodybitsbrighton.com/

If you're inspired by this conversation and looking to deepen your practice of radical rest, you can find Lou teaching classes at Heart + Bones Online yoga school, including a 60-minute radical rest class.

Start a studio trial: https://www.heartandbonesyoga.com/membership/

More Sleep Resources:

If you're looking for support and consistency to help improve your sleep and stress levels, The Better Sleep Program is FREE as a member of Heart + Bones Online.

Explore the program and start your free trial to here: https://www.heartandbonesyoga.com/better-sleep-program/

Strength goes beyond the physical in yoga, encompassing mental, emotional, and spiritual dimensions. In this episode, Brea Johnson chats with Tejal Patel, a first-generation Indian American yoga teacher, writer, podcaster, and community organizer, about redefining strength through yoga. Tejal shares her insights on how yoga's deeper teachings can help us cultivate inner strength, resilience, and holistic well-being.

Tejal explains that true strength in yoga is not just about physical prowess but about handling life’s challenges with grace and compassion. They discuss the cultural influences on modern yoga practices in the West and the importance of reclaiming yoga's authentic roots. Tejal highlights the need for inclusivity and the value of trauma-informed and decolonized yoga practices.

The conversation is filled with powerful reflections on how to integrate yoga philosophy into daily life and the significance of inner experience over external appearance. Tejal offers practical tips for those looking to deepen their yoga practice, emphasizing the importance of restorative yoga and studying foundational texts like the Yoga Sutras.

About Tejal Patel

Tejal Patel (She/They) is a first-generation Indian American yoga teacher, writer, podcaster, and community organizer. She advocates for holistic yoga through a social justice lens, aiming to educate and activate students for collective action. Tejal is the founder of Tejal Yoga Studio, a South Asian teacher-led community focused on social justice and authentic spiritual practices. She's also a co-host of the Yoga is Dead podcast, known for sparking critical conversations about wellness, power, and privilege. Tejal’s insightful teachings and compassionate approach make her a favourite in our online studio.

Website: www.tejalyoga.com

Instagram: https://www.instagram.com/tejalyoga

PRACTICE WITH HEART + BONES

Enjoy an entire month in the Heart + Bones online yoga studio for just $1 with this coupon code: PODCASTMONTH

Start Here

Follow Brea on Instagram for tips and inspiration.

Chapters

00:00 Introduction and Overview

02:47 The Philosophy of Radical Rest

09:14 Implementing Restorative Practices

36:05 Conclusion and Continuing the Conversation

Stay connected with Lou's journey and continuous advocacy for radical rest and social change through their Instagram and website.

Start a studio trial with Heart and Bones Yoga.

Follow Brea on Instagram for tips and inspiration.

Did you know that one in two people develop sleep problems or insomnia after experiencing a loss? Dr. Mekel Harris (she/her), a licensed psychologist specializing in grief and loss, joins Brea Johnson to explore the effects of grief on sleep and the nervous system. Dr. Harris shares not only personal insights, but her professional expertise on finding ease during life’s most challenging times, whether due to the grief of losing a loved one or significant life changes.

She emphasizes the importance of normalizing sleep disruptions associated with grief and offers practical strategies to support the nervous system through gentle movement, somatic practices, and grounding exercises. Dr. Harris advocates for intentionally scheduling time to grieve and discusses the lifelong nature of grief, providing listeners with tools to manage their experiences constructively and compassionately.

If you enjoy this episode you can also find Dr. Mekel Harris inside Heart + Bones Online yoga studio leading classes on the topic of grief.

Start a studio trial today.

About Dr. Mekel Harris

Dr. Mekel Harris, Ph.D., NCSP, PMH-C, is a renowned psychologist and grief specialist who has dedicated her career to helping individuals navigate the complexities of loss. After the profound impact of her mother's passing, Dr. Harris redirected her focus to specialize in grief and loss, aiming to provide the support she once needed herself. She combines talk therapy with somatic practices in a compassionate approach, enhancing her clients' healing journeys.

Instagram

Website

More Sleep Resources:

If you're looking for support and consistency to help improve your sleep and stress levels, The Better Sleep Program is FREE as a member of Heart + Bones Online.

Explore the program and start your free trial to here: https://www.heartandbonesyoga.com/better-sleep-program/

Chapters

00:00 Introduction and Background

01:55 The Impact of Grief on Sleep

05:58 Supporting the Nervous System with Gentle Movement and Somatic Practices

09:09 Scheduling Time for Grief and Creating Routine

11:58 Leaning into Discomfort: Embracing Grief as a Lifelong Process

Join Brea on Instagram for tips and inspiration: https://www.instagram.com/heartandbonesyoga/

Can building a deeper relationship to the land help with sleep? Discover the wisdom of plants, their lifecycle, and how they support rest, sleep, and even dream work with Leigh Joseph (she/her), PhD, founder of the Squamish-based plant-based skincare business Skwalwen Botanicals. Leigh joins Brea Johnson to explore the deep connections between plants, people, and the places they inhabit. 

In this episode, Leah shares insights from her dual perspective as an ethnobotanist and a member of the Squamish First Nation. She discusses the importance of establishing reciprocal relationships with plants and the land, emphasizing the role of Indigenous plant knowledge in nurturing these connections.

Leigh explains the wisdom of plants, their lifecycle, and how they support rest, sleep, and even dream work. She illustrates how plants like mint and coastal sage can soothe and prepare us for sleep, and how plants appear in our dreams to teach us. The episode also covers the transformative power of visualization practices in connecting us to meaningful places and memories, offering a meaningful way to engage with the natural world, even from urban settings.

About Leigh Joseph

Leigh Joseph, also known by her ancestral name Styawat, is a trained ethnobotanist, researcher, activist, and the Indigenous founder of Sḵwálwen, a plant-based skincare company dedicated to sustainable and culturally informed practices. As a mother, wife, daughter, and community leader within the Squamish Nation, she integrates Western scientific methods with the rich teachings from her community to foster deeper connections between people and the natural world. Her work is driven by a passion to heal the intergenerational effects of cultural trauma, protecting collective knowledge and bringing indigenous plants into modern wellness practices.

Website

Instagram @skwalwenbotanicals

Start a studio trial. 

Enjoy tips and inspiration on Instagram.

More Sleep Resources:

If you're looking for support and consistency to help improve your sleep and stress levels, The Better Sleep Program is FREE as a member of Heart + Bones Online.

Explore the program and start your free trial to here.

Chapters

00:00 Introduction and Description of Skincare Business

02:23 Leigh Joseph's Background as an Ethnobotanist

05:13 The Importance of Reconnecting with Nature

09:01 The Simplicity and Wisdom of Plants

11:24 Plants that Support Rest and Sleep

20:07 Trusting the Intangible and Listening to the Natural World

24:54 Honouring and Respecting the Natural World as a Radical Act

28:08 The Healing Power of Visualization Practices

30:00 Reconnecting with Indigenous Heritage through the Land

36:23 Finding Meaning in Small Acts of Connection with Nature