The Yoga Addiction

This. Is. It. Our concluding episode, our last hurrah, our final effort. This episode is a conglomeration of all our last messages as yogis and yoga teachers. We alternate between Sandy and Nat giving tidbits of information and inspiration in no particular order. Some of our arguments are highly anatomical and others are reflections from teaching and practicing in group yoga classes. As we wrap up this phase of our lives and this amazing podcast, we hope you have also emerged from this podcast a little more informed and a little more inspired.

 

// IN THIS EPISODE //

 

All movement is good if used appropriately; we can play with variables of duration, intensity, repetition (7:28)

Question your assists: is it a correction or an enhancement? Is it appropriate? (10:39)

Keep asking why. Not everything can be scientifically explained, but if it can be, find out what's out there. Then take that with a grain of salt (13:32)

Music can change the entire atmosphere of the yoga class (15:57)

You don't have to be passionate about the physical practice of yoga, but if you're moving students, educate yourself on the basics. Feeling safe in the physical body will allow students to access other aspects of the practice (17:36)

Tension can restrict movement. You need the space to exist before you can own the space (20:03)

Question dogmatic cues that are applied to all shapes (e.g. "Draw your shoulder blades down and back") (21:52)

Fascia science is so new; explore all the questions! Is there memory in fascia? Are there movements in the water of fascia that are significant? (24:42)

Admit to not knowing (27:24)

The benefits of repetition (28:24)

More is not better(29:52)

How do you want your students to leave the class feeling? (32:17)

Keep it simple (39:53)

We don't own yoga. Pass on the information from a place of humble transmission not ownership (47:12)

For teachers, the connection that you create with your students is what is important, not the subject that you focus on (49:33)

You know what's right....deep, deep down. Whether someone is complimenting you and saying "you should teach", or "insert encouragement to make extreme life choices" consider the big picture of your life and what you want it to look like (53:48)

It's okay to change. In fact, it's necessary (1:00:00)

On food & health: Nat's health journey, personal experiments, and tests have led me to understand that your health, through the lens of eating, depends on a) stress, b) genetics, c) microbiome (probiotics and digestive enzymes). Nutrient supplementation is dependent on how all the above (1:01:00)

The first sign of imbalance: energy and sleep (1:11:00)

Some podcasts we recommend (1:13:37)

GRIT + grace by Alison Heilig (insta @itsalisonheilig) - meditations

Soft Strength by Aisha Fakro (insta @aishafakhro)

With Heart and Wonder by Meghan Johnston (insta @meghanljohnston)

 

// RESOURCES & LINKS //

Fascia Congress

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Meditation is such a hot topic these days, and for good reason. It's been shown to improve attention span, decrease stress and anxiety. New science is showing that meditation also changes the content of our brains, its gray matter. In today's episode, we discuss the results of a number of studies done on meditation and the brain. Then, we discuss the potential for asana to also have a positive effect on the gray matter of the brain. Resources are linked in the show notes! Enjoy.

 

// IN THIS EPISODE //

 

We get into one of our final episodes, and it's going to be about how meditation changes the brain (7:50)

What is gray matter? (9:20)

Nat dives into the results of Sara Lazer's study (13:44)

We go over her results: more gray matter in the sensory areas and prefrontal cortex (working memory and executive decision making) (16:10)

Why we want more brain matter as we age (17:04)

Another study by Lazer showed that the brains of 50-year-old long-time meditators looked like 25-year-old brains (18:34)

A before-and-after study with people who had never meditated before. The results (21:34): 1) A difference in the posterior cingulate related to mind wandering and self-relevance2) The left hippocampus, which assists in learning, cognition, memory and emotional regulation.3) The temporo parietal junction, or TPJ, which is associated with perspective taking, empathy and compassion.4) An area of the brain stem called the pons, where a lot of regulatory neurotransmitters are produced.5) The amygdala, the fight or flight part of the brain which is important for anxiety, fear and stress in general. That area got smaller in the group that went through the mindfulness-based stress reduction program.

You re-grow every nerve cell in your brain by the time you're 50; that's about 700 new nerve cells a day (37:20)

What happens to the brain when it comes to the physical asana practice? (38:53)

Nitric Oxide may increase in the body after meditation (helps oxygenate the body) (50:19)

 

// RESOURCES & LINKS //

 

YouTube video on Gray Matter

Sara Lazer's work summarized by Washington Post

Article with links to 4 studies about meditation and brain changes or changes in genetics

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Rad Roller - The myofascial release tools we use every day

Jillian Mariani is the founder of supplement company Niyama Yoga Wellness. Today, we had a great chat with her about her wellness journey, her inspiration to create Niyama Yoga Wellness and their relationship to the New Leaf Foundation. Best of all, we are hosting a giveaway in partnership with Jillian's company! Make sure to follow both The Yoga Addiction and Niyama Yoga Wellness on Instagram for details to the giveaway.

 

// IN THIS EPISODE //

 

Jillian tells us about her history in the supplement industry (4:30)

Jillian found that many yogis don't know much about supplements (10:43)

The physical part of yoga does require nutritional support if you want it to be sustainable, but there is also a basic aspect of nutrition to maintain general health (21:42)

We discuss the value of research articles as a consumer (32:43)

Niyama's ambassador program and where to get the supplements (34:29)

How Jillian chose "Niyama" for the company name (37:40)

Niyama Yoga Wellness in partnership with The New Leaf Foundation (40:59)

Our quickfire questions for Jillian (46:19)

We're hosting a giveaway for our Canadian listeners: to enter, follow us on Instagram @theyogaaddiction for details (49:40)

 

// RESOURCES & LINKS //

 

Niyama Yoga Wellness website

New Leaf Foundation

Niyama Yoga Wellness Instagram @niyamayogawellnesscanada

Follow us on Instagram @theyogaaddiction

Rad Roller - The myofascial release tools we use every day

Today, we discuss a topic that very much excites us: The Amygdala. We generally understand the amygdala as the portion of the brain that coordinates the emotions of fear and anger. These emotions create a very important adaptive response in helping us stay safe and well. However, in today's world, much of our fear and anger is mal-adaptive: in other words, they don't necessarily contribute to our survival. We discuss how the amygdala can hijack our best intentions and fill us with negativity and fear. We also talk about how we can stop the chain of reactivity (our brains exhibit neuroplasticity, the capacity for change), and live a life more aware of our emotions and their power to change our actions and thoughts.

 

// IN THIS EPISODE //

 

9:19 - Our Big Announcement: We are bringing the podcast to a close by the end of March 2020 (9:19)

The amygdala is an almond-shaped cluster of neurons. This is our brain's fear center. (13:13)

Our learned / hereditary aspect of fear and anger (16:47)

Our responses are an accumulation of our experiences; the amygdala holds on to the threats (22:09)

Definition of fear: an adaptive emotional response that is coordinated in the brain by the nuclei of the amygdala (27:01)

The role of fear and pain in human survival (27:37)

The power of negative and positive emotions in today's world (31:32)

Neuroplasticity allows us to change our reactions, even the knee-jerk reactions (46:20)

The power of positive emotions (48:04) 1) Physical resources to fight stress and disease2) Problem-solving3) Resiliency in confronting stress4) Flexible thinking - a broader view of life

 

// RESOURCES & LINKS //

 

Book - Genius Foods by Max Lugavere

The Yoga Addiction Episode 53: Why Do We Care About the Vagus Nerve

The Yoga Addiction Episode 57: Study Review: Breath Of Life

Follow us on Instagram @theyogaaddiction

Rad Roller - The myofascial release tools we use every day

Breathing exercises are purported to have myriad benefits: some are cooling, heating, detoxifying, invigorating, calming, restorative. In this episode, we review a recent study on sheetali and shitkari breathing exercises and body temperature. We discuss the role of breathing in studio yoga classes, why we might incorporate sheetali or shitkari, and how we would frame the exercise. If you're curious about breathing practices, this episode is for you!

 

// IN THIS EPISODE //

 

The Study: "Body Temperature and Energy Expenditure During and After Yoga Breathing Practices Traditionally Described as Cooling." (12:13)

Sheetali and shitkari breathing exercises were examined in this study (13:45)

In general, body temperature increased for all breathing exercises in the study (20:07)

Metabolites in urine after the breathing exercises (24:26)

Women's body temperature is sensitive to estrogen and progesterone (25:58)

Why did body temperature and metabolism rise with these breathing exercises? (26:45)

Is there a place for mouth breathing in our yoga practice? (29:03)

Why this study was only done on men (37:10)

 

// RESOURCES & LINKS //

 

The Study: "Body Temperature and Energy Expenditure During and After Yoga Breathing Practices Traditionally Described as Cooling."

Episode 57: Study Review: Breath of Life

Book: In the FLO by Alisa Vitti

Follow us on Instagram @theyogaaddiction

Rad Roller - The myofascial release tools we use every day

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Today we take a deep dive into Jivana Heyman's amazing yoga mind: his views on yoga philosophy, ego, the teacher-student relationship, the use of touch and adjustments in the practice, just to name a few of the topics we cover. And of course, we dive into his new book, Accessible Yoga, and gain insight on why he wrote it, and who he wrote the book for. About Jivana:

Jivana is the founder of Accessible Yoga, co-owner of the Santa Barbara Yoga Center and an Integral Yoga Minister. With over twenty years of training and teaching in a traditional yoga lineage, Jivana has specialized in teaching the subtle practices of yoga: pranayama, meditation, as well as sharing yoga philosophy. His passion is making Yoga accessible to everyone. Jivana’s strengths are sharing esoteric and complex teaching in a readily accessible way, and applying the ancient teachings of Yoga to our day-to-day lives.  

 

// IN THIS EPISODE //

 

Jivana's evocative introduction to the book; yoga philosophy re-interpreted in an accessible, easy-to-absorb way (4:09)

Is yoga a science? (6:22)

Jivana on cultural appropriation (10:36)

Jivana on capitalism and ego (14:54)

The importance of revisiting yoga philosophy by ourselves as a form of self-inquiry and practice (17:39)

Understanding the philosophy explains what we feel in our practice (22:48)

The importance of scope of practice (28:32)

Suffering and yoga (30:14)

Jivana's take on assessing privilege, and skill, appreciate it, be honest with it, and share it without a sense of saving people (38:44)

The fine line of teaching --Do you go in to "fix" your students or to "facilitate" healing? (38:44)

Re-evaluating the teacher-student relationship (40:17)

As teachers, we cannot assume we know more about someone else's body than they do (45:18)

Jivana's path to serving his community with his passion for yoga (52:17)

The community aspect of yoga (56:49)

Jivana's concerns about touch, consent, authority and trust in yoga (57:38)

 

// RESOURCES & LINKS //

Instagram: Jivana Heyman's @jivanaheyman

Instagram: Accessible Yoga @accessibleyoga

Instagram: Accessible Yoga Training @accessibleyogatraining

Facebook: Jivana Heyman's page

Facebook: Accessible Yoga's page

Facebook: Accessible Yoga Training's page

Jivana Heyman's Book: Accessible Yoga

Episode 27: Aisha Fakhro - Neuroplasticity, Harnessing Resilience, and Transformative Potential

Jivana's website - Find out everything you need to know about the Accessible Yoga movement

Jivana's Accessible Yoga Conference

Jivana's recommended reading list:

The Secret Power of Yoga by Nischala Joy Devi

The Yoga Sutras of Patanjali by Edwin Bryant

Michael Stone's work &

Jivana Heyman is a sought-after yoga teacher and yoga teacher trainer based out of Santa Barbara, California. He is the author of a new book, Accessible Yoga, aimed at bringing the benefits of yoga to anyone who wants it. In this short episode, we barrage Jivana with a series of quickfire questions to get to know him better, from his favourite foods to what keeps him addicted to yoga. Tune in on Wednesday for a full interview with Jivana!

 

// IN THIS EPISODE //

 

What is your favourite yoga pose?

What are you not very good at?

What does it mean to you to be a yogi?

What keeps you addicted to yoga?

Do you tend to stick with tradition or try something new?

If you were to buy a plane ticket right now, where would you go?

What's your favourite room of your house to be in?

Do you have any pets?

What's your favourite food?

What brings you into your garden?

Where do you live right now?

Why did you start doing yoga?

Why did you write this book, Accessible Yoga?

 

// RESOURCES & LINKS //

 

Instagram: Jivana Heyman's @jivanaheyman

Instagram: Accessible Yoga @accessibleyoga

Instagram: Accessible Yoga Training @accessibleyogatraining

Facebook: Jivana Heyman's page

Facebook: Accessible Yoga's page

Facebook: Accessible Yoga Training's page

Jivana Heyman's Book: Accessible Yoga

Follow us on Instagram @theyogaaddiction

Rad Roller - The myofascial release tools we use every day

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As promised, we dissect a scientific study in this episode all about breath, contemplative practices and the vagus nerve (find the link in the notes below). When the vagus nerve is stimulated, the body settles into "Rest and Digest" mode, or the parasympathetic nervous system. We discuss a few topics that stood out most strongly to us as yogis and explored how we can adjust our practices to make the most of the breath-based vagal stimulation. One of the biggest takeaways from the study was that any contemplative practice yielded positive effects on a number of health parameters. Listen through for our discussion.

 

// IN THIS EPISODE //

 

A bit of background on the vagus nerve (4:04)

Noticing the breath in any posture generally slows it down (12:03)

What is this article trying to achieve? (12:58)

Why we need to feel safe in order to calm down (16:42)

Stressors can be so many things: thoughts, mindset, environmental toxins, foods, etc. We can have a physiological effect on these stressors with breath (22:26)

One of Nat's favourite at home yoga restorative poses to relax (24:52)

All of the contemplative activities in this article appear to improve cognition (30:27)

The mental health aspects of breath (35:57)

The different benefits of different categories of meditation (37:19)

Top-down and bottom-up processes; when they work together in a positive feedback loop, they intensify the signal (40:36)

 

// RESOURCES & LINKS //

 

Study: Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity

Episode 53: Why Do We Care About the Vagus Nerve

Mula Yoga's 80 hr Advanced Sequencing Teacher Training

Sandy's Current Meditation (Focused Attention type): Isha Kriya

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Rad Roller - The myofascial release tools we use every day

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With age, bone density predictably decreases over time. Maintaining or even building bone density is a long term practice that doesn't give us immediate payback - which is why it's hard to maintain a movement practice that's motivated by bone density. However, today Sandy tells us a story of a student from her class who has increased her bone density over the last 5 years, which she has attributed to her yoga practice.

 

// IN THIS EPISODE //

 

Studies find that weight-bearing is most effective at increasing bone density (2:57)

We can't see or feel our bone density, so increasing or decreasing bone density is usually far from our minds (5:39)

Our movement practices today help buy us bone for the following decades (6:40)

 

// RESOURCES & LINKS //

 

Episode 20: Does Yoga Increase Bone Density?

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Rad Roller - The myofascial release tools we use every day

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This episode is a light-hearted peek into the world of teaching yoga full time. We discuss the stresses of being a yoga teacher that counter the glamour, that dark underbelly of a life-changing practice. We brainstorm the things we would have done differently, knowing what we know now, and considerations we didn't know to take into account. If you're considering leaving your job for a career in teaching yoga, we urge you to reach out with questions and comments.

 

// IN THIS EPISODE //

 

The financial realities of teaching yoga as a self-employed contractor (3:20)

Nat's story of "Quit your job and become a yoga teacher" (8:46)

What's your ideal time of day for work or rest? (9:35)

Starting a family as a yoga teacher (20:58)

Should we be teaching yoga as a retirement rather than focusing on making a job out of it? (23:25)

Some of the stressors of being a yoga teacher: playlists, sequencing, auditioning, "Is there enough work?", "How do I get more people in my classes?" (27:53)

Teaching yoga can be a practice of yoga (40:29)

Reach out with your questions and concerns! This topic is very worth examining if you are considering quitting your job to become a yoga teacher! (49:28)

 

// RESOURCES & LINKS //

 

Follow us on Instagram (Don't miss our giveaways!) @theyogaaddiction

Rad Roller - The myofascial release tools we use every day

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