The Yoga Posers Podcast

What if the pelvic floor isn't actually a "floor" at all? In this episode, Sarah speaks with pelvic floor physical therapist Dana Podell about common myths surrounding pelvic floor health, including the idea that everyone simply needs to strengthen their pelvic floor.

Together, they explore pelvic floor anatomy, the difference between tight and weak muscles, whether you can truly "stretch" the pelvic floor, and why these muscles must both stabilize and yield throughout daily life. This conversation is especially relevant for women navigating pregnancy, postpartum, perimenopause, menopause, pelvic pain, or incontinence.

In this episode, we discuss:✔ What the pelvic floor actually is
✔ Common pelvic floor myths
✔ Tight vs. weak pelvic floor dysfunction
✔ Whether you can stretch the pelvic floor
✔ Why pelvic floor work feels different from stretching other muscles
✔ The roles of support, stability, and yielding
✔ Pelvic floor function during pregnancy, birth, and everyday movement

Chapters:

00:00 Introduction: Why Talk About the Pelvic Floor?
02:15 What Is the Pelvic Floor? (Hint: It's Not Actually a Floor)
07:30 Common Pelvic Floor Myths and Misconceptions
12:45 Tight, Weak, or Both? Understanding Pelvic Floor Dysfunction
17:30 The Hammock Analogy: Helpful or Misleading?
20:45 Can You Stretch the Pelvic Floor?
25:00 Why Pelvic Floor Work Feels Different from Stretching Other Muscles
28:00 Tiny Muscles, Big Jobs: Support, Continence, and Movement
30:45 Is the Pelvic Floor Supposed to Stabilize or Yield?
32:00 Closing Thoughts & Preview of Episode 2

Connect with Dana:Website: https://www.jalapelvichealth.com/Instagram: https://www.instagram.com/jala.pelvic.health/Connect with Sarah:Website: https://www.yogatherapywithsarah.com/Podcast: https://www.theyogaposers.com/Instagram: https://www.instagram.com/theyogaposerspodcast/

In Part 2 of our Bhramari (bee breath) series, we move from the "why", to the "how".Yoga Therapist Sarah Westbrook and Guest Host Kristen Simons, Licensed Therapist and Yoga Teacher break down how humming actually works—what’s happening in your throat, your diaphragms, and your nervous system—and why this simple sound can be so calming.We also talk about:--why people feel awkward using their voice (and how relaxing your tongue, lips, face and throat can help you sound sooo much better)--how to find a pitch that actually relaxes you--the connection between jaw tension, breath, and anxiety--how humming can anchor your attention when your thoughts are racing--why “perfect breathing” can actually make anxiety worsePlus, we explore playful ways to practice—from “purring pranayama” to simple humming exercises you can do while driving, walking, or doing dishes.This isn’t about doing it perfectly. It’s about finding something that actually works in real life.Check out Vocal Coach Dylan; he's amazing!! https://youtube.com/@vocalcoachdylan?si=elXcVxbSgxc9Py4p

Kristen Simons, LCPC, PMH-C, RYT is a licensed therapist, certified perinatal mental health specialist, yoga teacher, and mom of two. She is the founder of Embodied Healing Counseling & Yoga in Evanston, where she integrates psychotherapy, yoga therapy, and nervous system practices to support women navigating high-functioning anxiety, burnout, and the identity shifts of motherhood.

Outside of her professional work, Kristen loves spending time with her family and tending to her many—many—houseplants.

Links:www.embodiedhealingtherapist.com

https://www.instagram.com/embodiedhealingevanston/

https://www.facebook.com/kristensimonstherapy

In this episode, we explore Bhramari Pranayama—also known as humming or “bee breath”—and why it’s such a powerful tool for calming the nervous system.

Joined by Therapist and yoga teacher Kristen Simons, weunpack how breath acts as a bridge between the physical body and emotional experience—especially when you’re overwhelmed, anxious, or stuck in your head.

Because here’s the truth: you can’t always think your wayout of how you feel.

But you can change your state through the body.

We talk about:

• Why humming activates the parasympathetic nervous system
• How humming exists throughout the animal world and is crucial for creating a sense of safety
• The limits of talk therapy (and where somatic work comes in)
• Why relaxation is a skill-not a personality trait
• How breath practices bridge the gap between our logical brain and out emotional center to create calm

This is Part 1 of a two-part series on Bhramari Pranayama.

In Part 2, we’ll break down exactly how to practice it.

Guest Host Kristen Simons, LCPC, PMH-C, RYT is a licensed therapist, certified perinatal mental health specialist, yoga teacher, and mom of two.

She is the founder of Embodied Healing Counseling & Yoga in Evanston, where she integrates psychotherapy, yoga therapy, and nervous system practices to support women navigating high-functioning anxiety, burnout, and the identity shifts of motherhood. Outside of her professional work, Kristen loves spending time with her family and tending to her many—many-houseplants.

www.embodiedhealingtherapist.com

https://www.instagram.com/embodiedhealingevanston/

https://www.facebook.com/kristensimonstherapy

In Part 2 of Yoga Therapist Sarah Westbrook's conversation with Birth Educator Jenny Barron Fishman, we move from preparation into reality.We begin with how prenatal yoga is actually taught—looking at circulation, breath, and the physical changes of pregnancy—and why many traditional approaches to strength, stretching, and “core work” don’t fully apply here.But this isn’t just about modifying poses.As the conversation unfolds, it becomes a deeper exploration of how the body adapts during pregnancy, and why trying to control that process—whether through the pelvic floor, breath, or movement—can sometimes create more tension than support.From there, we move into postpartum:the pressure to get your body back, the reality of exhaustion and nervous system overwhelm, and what it means to care for a baby when nothing is predictable.What emerges is a different understanding of yoga—not as a way to optimize the experience, but as a way to stay with it.This is where the practice leaves the mat and meets real life.Jennifer Barron Fishman, LMT, E-RYT, RPYT, ICCE, CIMI.

Jenny is the owner of Sweet Pea's Studio, A Family Yoga Center, which opened in April of 2002 in the Northcenter neighborhood of Chicago.

Jenny has been practicing massage therapy for 35 years, specializing in Bodywork for the Childbearing Year. She is a Certified Infant Massage Instructor and a Craniosacral Therapist, specializing in CST for infants and breastfeeding support.

She received Advanced Yoga Teacher Certification through the Temple of Kriya Yoga in 1997, and is a YA certified Prenatal Yoga Teacher Trainer.

She is also a labor support and postpartum doula, an ICEA Certified Childbirth Educator and a CAPPA Breastfeeding Educator. She is a member of ABMP, ICEA, YA and IAIM.

She is mom to 2 lovely humans, Eve (22 yrs) and Nate (19 yrs).

Sweet Pea’s Studio was named “best escape for moms and babies” by Chicago Magazine and has been described as the “equivalent of a mother’s hug.”

Once you understand neutral spine, Pointer Dog (Bird Dog) becomes much more than a basic core exercise.In this second episode on Pointer Dog, Sarah Westbrook explores how this pose can be used therapeutically to retrain movement patterns, improve crossbody coordination, and strengthen the core in a functional way.You’ll learn how to:• Prevent the common hip shift (excessive hip adduction) that destabilizes the pose• Use table rocking and scapular awareness to prepare the shoulders and spine• Build coordination through diagonal functional lines of the body• Practice variations like Fire Hydrant, quad stretch Pointer Dog, and floating knee plank progressions• Identify asymmetries between sides• Use the pose to prepare for more complex movements like Warrior 3You’ll also hear why transitions are often the most injurious moment in yoga practice—and how to clean them up.Pointer Dog may look simple, but when practiced with precision it becomes one of the most powerful tools for building resilient movement patterns both on and off the mat.

Pointer Dog—often called Bird Dog—is one of the most common core exercises in yoga.

And it’s also one of the most commonly misaligned.

In this episode of The Yoga Posers Podcast, yogatherapist Sarah Westbrook breaks down the fundamentals of Pointer Dog and explains why this seemingly simple pose is actually a powerful diagnostic tool for how your body organizes its core.

Most people are taught to simply lift the opposite arm andleg. But the real challenge of the pose is something deeper: maintaining a neutral spine while the limbs move freely.

You’ll learn:

• What Pointer Dog (Bird Dog) is actually training
• Why neutral spine and a level pelvis matter for back health and core stability
• The difference between lumbar extension types (“archers”) and lumbar flexion types (“tuckers”)
• How to use Dead Bug progressions to feel when the core is stable
• Why many common cues fail—and what works better
• How external feedback tools like poles and props can dramatically improve alignment

This episode is the foundation for practicing Pointer Dogwell—and for understanding how core stability should function in many otheryoga poses.

If you’ve ever wondered whether you actually have goodcontrol of your core, this conversation will change how you approach Bird Dog.

Child’s Pose should feel restful—but for many people, misalignment or the wrong variation increases discomfort in the low back, misses foot training benefits, or limits breathing.

In Part 2 of this series, Sarah breaks down common Child’sPose mistakes and shows how to modify the pose for your body.

Learn how to improve rib cage breathing, access true side bending, and choose better alternatives when Child’s Pose isn’t the right fit.

This episode is especially helpful if you struggle with lowback pain, disc issues, tight feet, or bad breathing habits.

In this episode, you’ll learn:

• Why belly breathing isn't enough (and how to restore ribcage expansion
• How to actually side bend in Child's Pose (not just move your arms)
• When Child's Pose may worsen low back or disc issues
• Better alternatives when you need back strength instead of stretching
• How to fix tight feet and sickled ankles
• What most people get wrong in Broken Toe Pose
• How to create a truly restorative Child's Pose with props that take you out of the pose in order to get deeper in
• Why Thread the Needle from Child's Pose can be problematic
• How Puppy Pose is the bridge to getting correct shoulder alignment in Down Dog

The goal isn’t to force your body into a shape—it’s to usethe pose as a tool for support, space, and real rest.

If Child’s Pose doesn’t feel good, you’re not doing itwrong—you just need a better option.

🎧 Listen to Part 1 for alignment, setup, and foundational modifications.

Child’s Pose is supposed to be restful. So why does it hurt so often?

In this solo episode, Sarah Westbrook breaks down Child’s Pose (Balasana) body part by body part to uncover why this “resting” posture can create discomfort in the knees, hips, ankles, low back, neck, and shoulders — and how to adapt it intelligently.

You’ll learn:

• When to widen the knees — and when not to
• How to reduce knee compression with simple prop strategies
• Why how fast or slow you flex your hips directly affects back pain in this pose
• Why your hip structure might prevent you from kneeling comfortably
• How to lengthen your spine when you need to, and round it when it's too straight
• How to use Child’s Pose to train healthy shoulder mechanics before weight-bearing poses

This episode challenges the assumption that Child’s Pose is automatically restorative. Rest isn’t about collapsing downward — it’s about creating a shape that supports your structure and nervous system.

Whether you’re a yoga teacher refining your cues or a curious student trying to understand your own body, this episode will help you make Child’s Pose actually work.

Part 1 of 2.

Triangle Pose can feel amazing — or it can irritate the SI joint, strain the low back, and compress the front hip.

In this episode, we go beyond basic alignment and explore the pelvic and spinal mechanics that make Triangle Pose either stabilizing or stressful.

Jane and Sarah unpack:

• Why “stack your hips” doesn’t work for everyone
• How flexible students often overload the SI joint
• To shift your pelvis towards your back foot...or not
• Why you might feel Triangle too much in your top waist (and why that’s a red flag)
• How to avoid dumping into the front hip
• Side bending vs true length through the spine
• Breath strategies for splayed ribs vs tight bodies

If Triangle Pose has ever felt jammed, pinchy, or unstable, this conversation helps you understand what’s happening in your pelvis and spine — and how to fix it.

Ideal for teachers, curious students, or anyone working with SI joint sensitivity.

Triangle Pose looks simple. It’s everywhere — yoga photos, teacher trainings, beginner classes. But doing it well is another story.

In this episode of The Yoga Posers Podcast, Jane and Sarah break down the foundational mechanics of Triangle Pose (Trikonasana), starting from the feet and working upward. If you’ve ever felt wobbly, collapsed into your joints, or obsessed with reaching the floor, this episode will change how you approach the pose.

We explore:

• Why getting your hand to the floor (or even a block) can defeat the purpose of the pose
• How stance and foot placement changes hip opening and stability
• Why lifting the arches supports the pelvis
• The hidden problem with locking the front knee
• Why so many students cannot engage the quads
• When a block helps — and when it creates bad habits

This is a practical, anatomy-informed conversation that helps you build strength, balance, and support in Triangle Pose instead of hanging in your joints.

Perfect for teachers and curious students who want Triangle Pose to feel stable, strong, and sustainable.