In this first episode of our three-part series on Bridge Pose (Setu Bandhasana), Jane and Sarah break down the foundations of this classic yoga backbend. We explore the difference between a yoga Bridge and a glute bridge, why thoracic extension matters more than cranking into your low back, and how small changes in pelvic tilt, glute engagement, and shoulder positioning can make the pose safer and more effective.

You’ll learn:

• How to set up Bridge Pose without jamming your lumbar spine

• The role of the glutes (engaged vs. gripping)

• Why props like blocks and straps can transform the pose

• Practical cues for better pelvic mechanics and shoulder mobility

Whether you’re a student who’s always struggled with Bridge or a teacher looking for fresh cueing ideas, this episode will help you (and your students) discover how Bridge Pose can actually feel good.

Cobra Pose (Bhujangasana) is one of yoga’s most common backbends—and one of the most complained about. “It dumps into my low back!” “It hurts my neck!” “I can’t breathe!” In this episode of Yoga Posers, Jane and Sarah unpack how to make Cobra Pose comfortable, strong, and sustainable. From Sphinx to wall variations, discover simple ways to protect your spine, strengthen your back body, and find real ease in this classic pose.

In this episode of Yoga Posers, Jane and Sarah break down Plank Pose and Chaturanga Dandasana—two of yoga’s most misunderstood (and most skipped) postures. Learn why plank hurts your shoulders and wrists, the most common mistakes in plank and chaturanga, and exactly how to fix them so these poses feel strong, safe, and sustainable.

You’ll discover practical alignment tips, core and breath techniques, and variations for every level so you can finally build confidence in your plank.

Key Topics Covered:

• Why plank pose is so challenging and commonly avoided

• How core engagement and breath work transform your plank

• Shoulder alignment and scapular movement explained

• Progressive variations: beginner-friendly to advanced

• Common mistakes in plank & chaturanga (and how to fix them)

• Therapeutic applications for different body types

High Lunge (often called Crescent Lunge) looks simple—but once you step into the pose, many things start to fall apart. The back heel drops. The front knee collapses inward. The low back starts to ache. And suddenly a “basic” yoga pose feels anything but basic.

In this episode of the Yoga Posers Podcast, Sarah and Jane explore why High Lunge is harder than it looks—and why that difficulty makes it such a valuable training pose.

They break down the mechanics of the pose step-by-step, including stance width, leg strength, ankle stability, and how to keep the joints from doing the work that muscles should be doing. You’ll also learn why High Lunge is more than a yoga pose—it’s actually great training for everyday movements like walking, climbing stairs, and maintaining balance as we age.

Along the way, they discuss:
• Why many students take too narrow of a stance
• The surprising role of the quadriceps and glutes
• Why the back heel is so hard to keep lifted
• How collapsing into the joints leads to knee and back discomfort
• The connection between High Lunge, walking, and stair climbing
• Why yoga poses get more valuable—not less—as we age

Whether you’re a yoga teacher, a curious student, or someone who has wondered why this pose feels so demanding, this conversation will help you rethink High Lunge from the ground up.

The pose is the way in.

Downward Dog might be the most recognizable yoga pose in the world—but that doesn’t mean it’s easy.

In this episode of Yoga Posers, Sarah and Jane unpack Adho Mukha Svanasana and explain why this pose—often described as a “rest pose”—can feel anything but restful, especially for beginners.

If Downward Dog hurts your wrists, tightens your shoulders, or makes your hamstrings scream, you’re not alone. We explore the mechanics behind the pose and why common cues like “straighten your legs” can actually be counter-productive.

In this conversation we cover:

• Why Downward Dog often doesn’t feel like a rest pose (at first)
• The real reasons people experience wrist pain in Downward Dog
• How tight hamstrings affect pelvic tilt and spinal alignment
• Why bending your knees is essential for tight hamstrings
• Shoulder mechanics and why your shoulder blades need to move
• How core support and rib position influence wrist pain and staying power
• Why breath and inversion can change how the pose feels in your nervous system

Downward Dog is a pose that evolves over time. As strength, mobility, and awareness improve, what once felt difficult can gradually become a place to regroup in the middle of a practice.

If you’ve ever wondered why Downward Dog feels so challenging—or how to make it work better for your body—this episode will change how you approach the pose.