The Yoga Pro Podcast

Summary:

We hear so much about how important it is to niche down, but it just isn’t that easy to do.  Shannon Crow joins us to give some tips and pointers for making that transition gracefully.  Shannon is a trainer and consultant who hosts The Connected Yoga Teacher podcast and Facebook group; offering support to yoga teachers around the globe. She specializes in teaching 1:1 Yoga for Pelvic Health. She has worked as a yoga studio manager, YTT director, yoga school founder, Thai yoga massage therapist and all while raising three children. Shannon is the founder of Pelvic Health Professionals online membership and leads a 20-hour Yoga for Pelvic Health training both online and in person.

Topics:

[2:36] Shannon’s messy niching story

“Every single year in my business, something falls off the list. Like something purposely goes off the list. It's like, what can I take away now? And I've realized that when I do that, I feel so much more focused.”

[6:12] How her niching journey continues

[10:26] Shannon shares advice on how to gently niche

[11:58] Her idea “parking lot” and idea accountability

[14:19] Releasing attachment to your ideas

[16:08] Why niching increases business

[18:51] The importance of hobbies and doing things you love

“Have hobbies, get hobbies and just keep them as hobbies. You know, if you play the piano, that doesn't mean that you need to become like a famous pianist and play concerts.”

[20:17] How some hobbies can be turned into sources of income

[23:41] How burnout led to her niching

[26:37] Why staying in one lane is so much easier

[32:35] Pivoting and letting go

[34:57] An exercise to help you find your niche

“You can just slowly cut those things out or choose the focus. So often I say, like, if let's say you have six things that you love, if you just took a big picture look, and you said something has to go off the list of these six things, you could usually pick it out pretty quickly.”

[41:47] The beauty of delegating tasks

[43:42] How Shannon’s business changed when she niched to pelvic health

[45:53] Pelvic Health and Yoga

[51:48] Shannon’s approach to working with people on-on-one

[55:09] Letting the cycle of change guide your path to niching

Connect with Shannon:

www.facebook.com/groups/connectedyogateacher/

www.theconnectedyogateacher.com/

www.pelvichealthprofessionals.com/

www.instagram.com/theconnectedyogateacher

Pamela’s episode of The Connected Yoga Teacher Podcast with Shannon Crow

https://www.theconnectedyogateacher.com/082-yoga-fibromyalgia-pamela-crane/

Connect with Pamela:

Clubhouse:  @pamelacrane

www.facebook.com/interoceptiveperformance

www.instagram.com/interoceptiveperformance

www.youtube.com/interoceptiveperformance

www.interoceptiveperformance.com

[email protected]

Join Pamela’s Facebook Support Group-Overcoming Fears and Imposter Syndrome

https://www.facebook.com/groups/overcomingfearsandimpostersyndrome

Sign Up-Confidence on Camera and Connecting on Youtube Course

https://empowered-yoga-teaching.teachable.com/p/confidence-on-camera-connecting-on-youtube

Sign up for The Yamas and Niyamas in Practice

https://interoceptiveperformance.vipmembervault.com/products/courses/view/1044526

Subscribe to the newsletter

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Work with Pamela

https://www.schedulicity.com/scheduling/CYTQ9A/services

Music:  The State of Things (The Bouncy Song) by Rena Wren is used with permission. 

www.renawren.com

Summary:

Having a responsible and respectful yoga practice involves having an understanding of the importance of the philosophy.  Dr. Shyam Ranganathan joins us to share his expertise and insight on philosophy, compassion, colonization, and more.  Shyam is a researcher, author, translator, scholar, and teacher of philosophy.  He's the author of two scholarly books, the editor of two volumes, translator of one philosophical text with commentary and the author of numerous papers in philosophy. He's also the member of the department of philosophy in York center for Asian research at York university.

Topics:

[2:20] Why yoga philosophy is so important

[4:29] What Shyam considers the main focus of yoga

[5:33] Thoughts on sovereignty

“So when you act, you're acting with greater, greater clarity and less confusion about why you're doing what you're doing, that makes a huge difference with respect to any type of activity”

[9:00] Yoga as a disciplined practice

[12:55] Shyam on his translation of the sutras

[16:59] Differences in South Asia and the Western traditions

[18:01] How Shyam approaches those who challenge his teachings

[20:00] Egos and arguments

“We can either treat everything as an autobiographical fact, in which case we understand everything in terms of how we see the world; or we understand ourselves as responsible for organizing and relating to the things that we can contemplate and think about…that's yoga.”

[23:53] Taking responsibility for our thoughts

[25:13] Having grace through yoga

[27:13] Interpretation VS explication

[36:55] Dropping into others’ lived experiences

“I shouldn't need to be you to see it. I should be able to see it from where I am. So then the question is, if it's real and I'm not seeing it, what's stopping me?”

[42:08] Developing compassion through yoga

[50:56] Do you need facts to make decisions?

[57:13] Shyam’s thoughts on colonization of yoga

Connect with Shyam:

[email protected]
yogaphilosophy.com

https://www.instagram.com/yogaphilosophy_com/

Shyam’s Books (affiliate links)

Patanjali’s Yoga Sutra (Penguin Classics)

https://amzn.to/3cezYWH

Ethics and the History of Indian Philosophy

https://amzn.to/3ceAaVV

Hinduism (Investigating Philosophy of Religion)

https://amzn.to/3cfnoGs

Connect with Pamela:

Clubhouse:  @pamelacrane

www.facebook.com/interoceptiveperformance

www.instagram.com/interoceptiveperformance

www.youtube.com/interoceptiveperformance

www.interoceptiveperformance.com

[email protected]

Sign Up-Confidence on Camera and Connecting on Youtube Course

https://empowered-yoga-teaching.teachable.com/p/confidence-on-camera-connecting-on-youtube

Sign up for The Yamas and Niyamas in Practice Course

https://interoceptiveperformance.vipmembervault.com/products/courses/view/1044526

Subscribe to the newsletter

https://mailchi.mp/e4bd5f0b53c0/interoceptive-performance-landing-page

Summary:

What do you know about using essential oils safely and effectively? There are safety and ethical considerations that are important for yoga professionals to understand. Laurabeth Guthrie joins in to help us incorporate EO and plant-based therapy in our practices in the best way.  Laurabeth is a board-certified wellness practitioner with a BS in complementary medicine and a MS in public health and functional nutrition. She's a Vinyasa yoga instructor with a focus on accessibility and mindfulness and she's training as an Ayurvedic practitioner and a PhD candidate in natural medicine. She currently works with the university of Alabama at Birmingham Integrative clinic to produce research.

Topics:

[2:02]   Larabeth’s wellness journey

[6:42]   Respecting Eastern traditions

[8:14]   Larabeth defines aromatherapy and plant based medicine

[10:04] Ways you can use essential oils

[11:44] Safety considerations of ingesting oils

“There are so many situations where we may not realize that we are causing damage to our body until it's too late. And this could be one of them.”

[15:58] Ethical considerations

[17:18] What you should know about diffusing oils effectively

[19:01] Contra-indications for using oils-who should avoid them

[20:22] Diffusing around pets

[23:51] Listening to your body and how the oils affect you

“If you're diffusing orange right before bedtime, and then you find that you're having trouble sleeping, maybe swap to something that's a little more calming.”

[26:31] Using aromatherapy in your yoga classes appropriately

[31:13] Blending oils

[32:26] Accessibility considerations for essential oils in yoga classes

[35:41] Why where you buy your oils matters…are MLMs ok?

“The more familiar you become with the higher quality brands, the more quickly you'll be able to pick up and say, Hmm, this is cut with something that's not quality.”

[40:42] To go organic or not

[41:37] Ethical education and scope of practice for using essential oils

[46:53] The importance of doing the research

[48:24] What is in Larabeth’s diffuser?  She talks about her favorite oils

[49:27] Intention and exploration

[50:43] Working with Larabeth

Connect with Larabeth:

Website: www.EmpathicHerbalist.com

Email: [email protected] or [email protected]

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

Facebook: https://www.facebook.com/EmpathicHerbalist/

Resources:

Starwest Botanicals

https://www.starwest-botanicals.com/

Mountain Rose Herbs

https://mountainroseherbs.com/

National Association for Holistic Aromatherapy

ttps://naha.org/

www.lemongrassspa.com (message Pamela instead of ordering from the site and she will give you 10% off your first order)

my.doterra.com/RenaWren (our beautiful theme music composer is also a DoTerra consultant)

Pamela’s Video Tutorial-How to find free scholarly research

https://youtu.be/CSFV2IA85Ss

Connect with Pamela:

Clubhouse: @pamelacrane

www.interoceptiveperformance.com

[email protected]

www.facebook.com/interoceptiveperformance

www.instagram.com/interoceptiveperformance

www.youtube.com/interoceptiveperformance

Sign up for The Yamas and Niyamas in Practice

https://interoceptiveperformance.vipmembervault.com/products/courses/view/1044526

Subscribe to the newsletter

https://mailchi.mp/e4bd5f0b53c0/interoceptive-performance-landing-page

Work with Pamela

https://www.schedulicity.com/scheduling/CYTQ9A/services

Music:  The State of Things (The Bouncy Song) by Rena Wren is used with permission. 

www.renawren.com

Summary:

Using evidence informed practices is vital in furthering the field of yoga therapy. Steffany Moonaz, PhD, C-IAYT joins us to share how yoga can help those suffering from arthritis and other pain conditions.  I really love how she shares the latest research in such an understandable way. 

Steffany founded Yoga for Arthritis after eight years at John Hopkins university, where she studied the effects of yoga for people living with arthritis. She is now director of clinical and academic research at the Maryland University of Integrative Health, which offers the only MS yoga therapy degree in the nation.

She leads yoga for arthritis teacher training programs nationwide, and serves as a mentor for emerging researchers.Her yoga DVD produced by the arthritis foundation has been their best-selling product since it's released in 2013 and her book, Yoga Therapy for Arthritis, the whole person approach to movement and lifestyle was published by singing dragon publishers in December of 2018.

Topics:

[2:40] Her yoga journey and how she came to work with people who have arthritis

“I learned from the population and they taught me how yoga worked and didn't work for them. What practices were most beneficial, what things needed to be adjusted. And so over time, over multiple cohorts, we figured out what we thought was going to make the most sense for this population and started to study it.”

[6:52] Steffany explains the different types of arthritis

[9:16] Why working through the koshas is important for people who suffer from arthritis

“The information that we have about what's happening in our own bodies, the way that we frame it and think about it, the stories that we tell ourselves about what our body can and can't do and what that means for who we are, you know, all of that is wrapped up in the experience of arthritis as well.”

[14:22] Meaning and purpose as a means to find relief

[16:35] Using energizing yoga practices to combat fatigue and depression

[19:16] The yamas and niyamas as tools

[21:22] Steffany dispels some yoga myths

[24:17] Why posture modification shouldn’t be a one sized fits all

[26:58] Why pain signals aren’t a representation of tissue damage

[28:47] Rewiring neural pathways

[30:29] Why you shouldn’t skip meditation even if you don’t feel like you are good at it

[32:23] Steffany shares research showing that people with arthritis tend to be spiritual

“People who are in pain, people who are suffering are looking for meaning- they're looking for answers.”

[34:06] How some arthritis sufferers found gratitude for their disease

[35:43] What having an evidence informed practice really means

[38:00] Scope of practice for yoga professionals

[43:51] Providing yoga safely

[47:54] When and why it’s best practice to refer clients/students to someone else

[52:41] Why you (and your clients) should be moving your joints every day

[57:55] How research and evidence informed practice aligns with yoga philosophy

Connect with Steffany:

Website:  www.arthritis.yoga

Email:  [email protected]

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

*Link to Book Yoga Therapy for Arthritis:  https://amzn.to/3nCBEes

*Link to Book Science of Yoga in Pain Care: https://amzn.to/3ll4AYa (Affiliate link)

*Affiliate links

Link to Neil Pearson’s paper: Yoga for People in Pain Paper: https://lifeisnow.ca/wp-content/uploads/2015/09/Yoga_Chronic_Pain_International_Journal_Yoga_Therapy_2008.pdf?fbclid=IwAR09gKb7w53RtBtqK7DpcxKSSFLHjQjdjewYabs8zJ9ZPXZFnf63dzM5jLM

Link to Steffany and Marlisa’s paper:  Toward an Explanatory Framework for Yoga Therapy Informed by Philosophical and Ethical Perspectives https://www.researchgate.net/profile/Marlysa_Sullivan/publication/321082136_Toward_an_Explanatory_Framework_for_Yoga_Therapy_Informed_by_Philosophical_and_Ethical_Perspectives/links/5a37d161458515919e71c4b1/Toward-an-Explanatory-Framework-for-Yoga-Therapy-Informed-by-Philosophical-and-Ethical-Perspectives.pdf

Connect with Pamela:

www.interoceptiveperformance.com

[email protected]

www.facebook.com/interoceptiveperformance

www.instagram.com/interoceptiveperformance

www.youtube.com/interoceptiveperformance

Join the Facebook support group for Overcoming Fears for Confidence and Authenticity

https://www.facebook.com/groups/overcomingfearsforconfidence

Sign up for The Yamas and Niyamas in Practice

https://interoceptiveperformance.vipmembervault.com/products/courses/view/1044526

Subscribe to the newsletter

https://mailchi.mp/e4bd5f0b53c0/interoceptive-performance-landing-page

Work with Pamela

https://www.schedulicity.com/scheduling/CYTQ9A/services

Music:  The State of Things (The Bouncy Song) by Rena Wren is used with permission. 

www.renawren.com

Summary:

Yoga outreach for marginalized populations is important and challenging work that requires a strong constitution and a background in trauma informed yoga.  De Jur Jones, C-IAYT, has been a yoga devotee since 2001. She attended Loyola Marymount university's yoga therapy program and she teaches victim-centered trauma-informed yoga to those who are at-risk, under-resourced, and trauma impacted.  She also teaches therapeutic accessible yoga to incarcerated and formerly incarcerated adults.  She offers yoga therapy to populations in recovery, those unhoused, the mentally challenged, seniors, those trying to leave the life of sex trafficking, and foster youth.

Topics:

[2:23] De Jur describes how she found yoga

[5:31] What inspired her to work with incarcerated individuals

[7:53] De Jur talks about working with diversion programs

[9:05] What it is like to work in a prison

“Visually it is, yeah, everything I thought it would be, which is sometimes disturbing and eye-opening.  But the people, the incarcerated people were very grateful”

[10:07] How she uses trauma informed practices to work with the prison population

“I ask them to remember the things that we're doing so that if their back is sore another day; [oh and we leaned forward a little bit, that felt, I felt relief from that]. So not just teaching, like, "hi, I'm here to give you some yoga and I'm on my way", but tools for future use when they don't have a teacher in front of them.”

[12:28] De Jur shares her insight on the difference between seva and free labor

[14:20] Knowing your role as a yoga provider in the prison system

[15:34] Mental strength it takes to work in a prison

“When I first turned and looked in this room and there's four human beings in cages, I got a little nauseous. But I'm in there now, and I cannot, I mean, I could have turned back and gone out, but you know, it took a lot for me to get on that fifth floor, so I'm not leaving.”

[16:35] De Jur shares a story of the impact that yoga had on one of her student’s life

[18:08] Facts about the prison system and capitalization

[24:51] De Jur’s favorite yoga tools for working with incarcerated people

[28:45] Why she doesn’t use a lot of yoga terminology

[32:12] An explanation of the different types of trauma

[39:09] What a trauma informed yoga class looks like

[42:23] Whether or not to use music

[45:51] Challenging perceptions of what a yoga teacher looks like

[47:41] Having integrity to refer other yoga professionals

[49:23] De Jur shares some of her favorite trauma informed pros and resources

Connect with De Jur:

www.idreaminyoga.com

[email protected]

https://www.instagram.com/mzdejur/

www.ogyoga.com

https://crenshawyogaanddance.com

Trauma informed teachers De Jur mentioned:

https://halakhouri.com

http://www.zabieyamasaki.com

https://prisonyoga.org/our-people/staff/

Suggested books:

*Bessel van der Kolk, The Body Keeps the

Score. https://amzn.to/3hU0SUA

*Dr. Gail Parker, Restorative Yoga for Ethnic

and Race-Based Stress and Trauma. https://amzn.to/35ee3dX

*Michelle C Johnson, Skill in Action https://amzn.to/3ojbVsx

*Jivana Heyman: Accessible Yoga: Poses and Practices for Every Body. https://amzn.to/2L4B8sx

*affiliate links

Connect with Pamela:

www.interoceptiveperformance.com

[email protected]

www.facebook.com/interoceptiveperformance

www.instagram.com/interoceptiveperformance

www.youtube.com/interoceptiveperformance

Sign up for The Yamas and Niyamas in Practice

https://interoceptiveperformance.vipmembervault.com/products/courses/view/1044526

Get in The Yoga Pro Hub (FREE) or browse courses in the member vault

https://interoceptiveperformance.vipmembervault.com

Subscribe to the newsletter

https://mailchi.mp/e4bd5f0b53c0/interoceptive-performance-landing-page

Work with Pamela

https://www.schedulicity.com/scheduling/CYTQ9A/services

Music:  The State of Things (The Bouncy Song) by Rena Wren is used with permission. 

www.renawren.com

Summary:

Many women suffer debilitating pain, uncomfortable periods, low energy, traumatic birth experiences, and postpartum depression.  Jess Gruber joins us to share how yoga can be helpful in easing the suffering that might come in to play with reproductive wellness.

Jess is a certified yoga therapist, (C-IAYT) and has a Master of Science degree in Yoga Therapy. She specializes in reproductive wellness and is a lifelong learner who is always continuing her studies with leaders in the field.

Topics:

[1:33] What inspired Jess to specialize in reproductive health

[4:13] Jess talks about periods and making the best of your menstruation

“Something I used to do and definitely still do is operate from this space of being nervous or fearful that I'm not going to have enough time; and just know that there's always time. It just doesn't have to happen today.”

[8:13] Jess explains the four phases of the menstrual cycle

[10:34] Managing your energy levels according to your menstrual phase

[11:46] The importance of getting in touch with your body and cycles for better prenatal, birth, and postnatal experiences

“When you have this deeper relationship with your body and this understanding of what the body is going through when you enter pregnancy, there's going to be a smoother transition mental health wise. And that I feel is crucial.”

[13:00] Jess asks Pamela about her birth experience

[14:14] Jess talks about her birth experience

[17:31] Jess talks about ways to address birth trauma

[18:22] Jess shares a beautiful short practice

[24:39] Safety in prenatal yoga for experienced and beginner practitioners

[30:47] The importance of perinatal mental healthcare

[33:02] Kelsey Kraemer (MS, C-IAYT) joins the conversation to talk about hormonal shifts and postpartum mental health/trauma

[34:26] Society’s role in helping women through postpartum depression

[35:58] How Jess and Kelsey use yoga to help women navigate mental health

“A lot of times when we experienced a trauma or some form of neglect during pregnancy or birth, or even those postpartum days, you know; if we can kind of cultivate that container for ourselves, then then a lot of good healing can be done.”

[37:38] Why the postpartum experience can last a lifetime

[40:23] Lasting body changes and acceptance

[41:14] Jess’ experience with being body shamed on Instagram

[44:03] Breath and pelvic health

[48:05] How posture affects your pelvic health

[51:16] Help for people suffering from PMDD, endometriosis, and other pain syndromes

Connect with Jess:

www.jessgruber.com

[email protected]

Courses Jess Offers:  https://yogaforreproductivewellness.thinkific.com/

https://www.facebook.com/jessgruberyoga

https://www.instagram.com/jessgruberyoga/

Connect with Kelsey:

https://www.instagram.com/kelseykraemeryoga/

https://www.kelseykraemeryoga.com

Vaginal steaming website Jess talked about:  www.steamychick.com

Connect with Pamela:

www.interoceptiveperformance.com

[email protected]

www.facebook.com/interoceptiveperformance

www.instagram.com/interoceptiveperformance

www.youtube.com/interoceptiveperformance

Sign up for The Yamas and Niyamas in Practice

https://interoceptiveperformance.vipmembervault.com/products/courses/view/1044526

Subscribe to the newsletter

https://mailchi.mp/e4bd5f0b53c0/interoceptive-performance-landing-page

Work with Pamela or schedule a complimentary discovery call

https://www.schedulicity.com/scheduling/CYTQ9A/services

Music:  The State of Things (The Bouncy Song) by Rena Wren is used with permission. 

www.renawren.com

Title: Developing a Home Yoga Practice

Summary:

Developing a home yoga practice can be so hard. 

How do you know what to do? 

How can you make it consistent? 

Fletcher Johnson, MS, C-IAYT joins us to share some great information on finding your perfect practice.  Fletcher is a C-IAYT and has a Master of Science degree in Yoga Therapy from Maryland University of Integrative Health.  In addition to that, she's taken several thousands of hours of continuing education including receiving her Reiki master certification in 2014.  Fletcher owns River Warrior Yoga, where she offers online classes, yoga therapy sessions, and Reiki.

Topics:

[2:21] Fletcher’s home yoga practice

[4:51] Layering habits

[5:42] Why you should have a home practice

[6:55] Hacks in case you don’t have props

[9:32] Creating a space for your practice

“One of the best props is the bed in your bedrooms. Especially if you are unable to get on the floor, it doesn't mean that you can't have a floor practice because in the bed, the floor is brought right to you.”

[12:59] Ideas for taking your practice to the office

[14:30] How to incorporate yoga so that you “live” it rather than “do” it

[17:39] How yoga therapists help you develop your own practice

[20:09] Difference between yoga therapy and a yoga class

“All yoga is good for you. Go to a group class and you're receiving this blanket wonderful effect. You're probably going to leave better than when you came in.  But when you go into yoga therapy class, it's really, really, really just for you”

[21:44] Fletcher talks about staying motivated to do her practice

[23:21] Why teaching yoga isn’t a personal practice

[26:08] How to get started with a home practice

[30:29] Goal setting for your yoga practice

“Figuring out what's the catalyst between why I'm not doing it and why I will do it is huge.”

[35:33] How Fletcher uses mudras

[37:53] How visualization and meditations fit in a practice

[41:00] The yamas and niyamas as tools

Connect with Fletcher:

www.riverwarrior.com

https://www.riverwarrioryoga.com/online-classes-courses/

www.facebook.com/riverwarrioryoga

www.instagram.com/riverwarrioryoga/

Joseph Le Page mudras course on YouTube that we discussed:

Link to Class 1 https://www.youtube.com/watch?v=U_gqB6ylqIk&t=1s

Connect with Pamela:

www.interoceptiveperformance.com

[email protected]

www.facebook.com/interoceptiveperformance

www.instagram.com/interoceptiveperformance

www.youtube.com/interoceptiveperformance

Sign up for The Yamas and Niyamas in Practice

https://interoceptiveperformance.vipmembervault.com/products/courses/view/1044526

Get in The Yoga Pro Hub (FREE) or browse courses in the member vault

https://interoceptiveperformance.vipmembervault.com

Subscribe to the newsletter

https://mailchi.mp/e4bd5f0b53c0/interoceptive-performance-landing-page

Work with Pamela

https://www.schedulicity.com/scheduling/CYTQ9A/services

Music:  The State of Things (The Bouncy Song) by Rena Wren is used with permission. 

www.renawren.com

Summary:

When Jessica Catlin found out she had cancer she turned to yoga to ease her suffering.  She joins us to share how her practice helped her through the tough diagnosis of colorectal cancer, but also the pandemic and unemployment.  Jessica is an advocacy and marketing pro who has advised elected officials, corporate CEOs and wellness organizations, as well as a registered yoga teacher. At 39 she was diagnosed with stage three colorectal cancer and her yoga practice is what gave her the resilience that she needed to beat that disease.

Topics:

[2:21] Jessica’s yoga journey

[3:30] Her desire to make yoga accessible

[6:59] How mindfulness gave her strength

“I learned that from yoga, you know, just stay focused on what it is that needs to get done right now. And the future will be there for you.”

[10:08] How yoga helps with focus

[12:45] Why gratitude was a big lesson for her

[14:22] Her gratitude practice

[18:06] Jessica talks about surrender as a yogic tool for her recovery

[21:56] The challenge of getting a diagnosis

[24:36] The chemo experience

[25:52] Her support system

[27:30] Jessica’s self-care

“It was through cancer that I really said to myself, you know, God, I have to invest more time in my relationships.”

[30:51] How she found gratitude for her cancer diagnosis

“I think when you are faced with a life or death situation, it really makes everything else feel almost trivial. And there's a level full of freedom in that, that I just cannot overstate”

[33:20] Managing expectations and re-evaluating priorities

[35:33] Jessica’s favorite yoga pose and why it is so special now

[38:03] Why you have to speak up for your health

Connect with Jessica:

Linked in:  http://linkedin.com/in/jessicacatlin

Jessica’s article on yogapose.com:  https://yogapose.com/articles/how-yoga-helped-me-crush-cancer-and-crisis/

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

Your brain on yoga documentary:  https://yogapose.com/your-brain-yoga

Take Jessica’s weekly gentle yoga class Sundays at 6 central: https://metroyogachicago.com/classes/

Connect with Pamela:

www.interoceptiveperformance.com

[email protected]

www.facebook.com/interoceptiveperformance

www.instagram.com/interoceptiveperformance

www.youtube.com/interoceptiveperformance

Sign up for The Yamas and Niyamas in Practice (use code HOLIDAY50 for 50% off until December 24th, 2020)

https://interoceptiveperformance.vipmembervault.com/products/courses/view/1044526

Get in The Yoga Pro Hub (FREE) or browse courses in the member vault

https://interoceptiveperformance.vipmembervault.com

Subscribe to the newsletter

https://mailchi.mp/e4bd5f0b53c0/interoceptive-performance-landing-page

Schedule a discovery call with Pamela:

https://www.schedulicity.com/scheduling/CYTQ9A/services

Music:  The State of Things (The Bouncy Song) by Rena Wren is used with permission. 

www.renawren.com

Summary:

Insomnia can be a frustrating situation that has real ramifications for your health, but the good news is that there are yoga tools that you can use to help you get the restorative rest you need. 

Pamela Stokes Eggleston is here to share her expertise so you can get the sleep you need.  She is a certified yoga therapist (C-IAYT), a published author, stress management consultant, wellness and resilience expert, national speaker, and sleep wellness coach.

She is the founder and director of Yoga2sleep and co-founder of Retreat to Spirit.  She is a contributing editor of Best Practices for Yoga Veterans and a contributing editor for the forthcoming Yoga and Resilience, Empowering Practices for Survivors of Sexual Trauma book. She has a master of science degree in yoga therapy from Maryland University of Integrative Health and you can find her work on the apps, Insight, Timer, and Meditation Studio by Gaiam.

Topics:

3:42 Pamela’s journey through insomnia

7:32 Covid and insomnia

9:02 Compassion for yourself and whether you should nap or not.

10:40 Types of insomnia

11:50 Alcohol and sleep

13:04 Why you might be waking up tired

13:54 Stages of sleep

15:57 Health repercussions of not getting good sleep

16:33 Pamela describes a scary event when she was sleep deprived

“Nap is not a way of necessarily catching up, but really just recognizing that the body is exhausted and really giving the body what it needs in that moment.”

18:51 Yoga Nidra as a tool for sleep

23:22 The importance of sleep hygiene

29:58 Sleep deprivation and hormones

“Move to be still in the evening. Move so you can get that energy moving and whatever, so that you can relax and be still, when you need it in the in the evening.”

31:35 Essential oils and sleep

33:37 Breathwork for sleep

34:42 Movement in bed

37:01 Meditation as an intervention

“You don't have to make this really hard, but the practice is doing that every day. It's a practice and really being consistent, not doing it once in a blue moon.”

41:06 Pamela shares a small meditation

46:30 Self-care as community care

Interact with Pamela Stokes Eggleston:

www.yoga2sleep.com

[email protected]

https://www.facebook.com/groups/retreattospirit

https://www.facebook.com/Yoga2Sleep

https://www.instagram.com/yoga2sleep/

https://www.instagram.com/retreattospirit/

Interact with Pamela Crane

www.interoceptiveperformance.com

[email protected]

www.facebook.com/interoceptiveperformance

www.instagram.com/interoceptiveperformance

www.youtube.com/interoceptiveperformance

Sign up for The Yamas and Niyamas in Practice

https://interoceptiveperformance.vipmembervault.com/products/courses/view/1044526

Get in The Yoga Pro Hub (FREE) or browse courses in the member vault

https://interoceptiveperformance.vipmembervault.com

Subscribe to the newsletter

https://mailchi.mp/e4bd5f0b53c0/interoceptive-performance-landing-page

Work with Pamela

https://www.schedulicity.com/scheduling/CYTQ9A/services

Music:  The State of Things (The Bouncy Song) by Rena Wren is used with permission. 

www.renawren.com

Summary:

Nonpharmacological pain care is a hot topic and yoga is at the forefront of the conversation.  Pain care science is ever changing and Neil Pearson is here to share his insights and research. 

Neil Pearson, (PT, MSc[RHBS], BA-BPHE, C-IAYT, ERYT500) is a physiotherapist, yoga therapist, Clinical Assistant Professor at University of British Columbia, faculty in four yoga therapy training programs, and developer of the Pain Care Yoga and the Pain Care Aware programs. Neil is also an author of the pain education ebook, Understand Pain Live Well Again (2008) and most-recently co-author/editor of ‘Yoga and Science in Pain Care: Treating the Person in Pain (2019).

Topics:

0:51 Why listening to the person in pain is important

3:35 The pain story

4:50 Curiosity and philosophy as teachers

6:15 Emotional suffering and physical pain

9:40 Physiology and the relationship between anxiety and pain

“There are differences. Obviously there are differences because our experience with them is different, but there are so many overlaps between the stuff that we call emotional pain and the stuff that we can call it, physical pain.”

11:55 Covid and persistent pain

12:52 Pain overriding pain

14:51 Pain as a signal to change behavior

18:44 Paying attention to make chang

“We also know from science and human experience, that there are things that we can do as individuals and that a lot of these things, if we can find the right way to do them, the more we do them, the better we get at them, and the more we can change our physiology so that it's not just a temporary change”

21:02 Pain is changeable

22:48 Why tissue damage isn’t an indication of pain

27:18 Pain tolerance explained

32:09 Pain vs sensation in language

36:28 Four point interoceptive guideline

43:08 Discernment as a tool

48:21 The role of the health professional

50:09 Self-management

51:39 Oxytocin and the compassionate relationship

“When we have a caring, trusting relationship; especially a compassionate relationship. is that things like heart rate and heart rate variability and brainwaves and skin conductance and all these different autonomic physiological things are actually syncing up when you're with other people.”

52:32 Feeling connection online

56:38 Importance of language

58:37 Pain and your story

Interact with Neil:

Website:

www.paincareu.com

https://lifeisnow.ca

Pain Care First Five Steps:  https://paincareu.com/courses/first-five-steps-free/

Yoga for People in Pain Paper:  https://lifeisnow.ca/wp-content/uploads/2015/09/Yoga_Chronic_Pain_International_Journal_Yoga_Therapy_2008.pdf?fbclid=IwAR09gKb7w53RtBtqK7DpcxKSSFLHjQjdjewYabs8zJ9ZPXZFnf63dzM5jLM

Link to Book Science of Yoga in Pain Care: https://amzn.to/3ll4AYa (Affiliate link)

Interact with Pamela:​ 

www.interoceptiveperformance.com

[email protected]

www.facebook.com/interoceptiveperformance

www.instagram.com/interoceptiveperformance

www.youtube.com/interoceptiveperformance

Sign up for The Yamas and Niyamas in Practice

https://interoceptiveperformance.vipmembervault.com/products/courses/view/1044526

Get in The Yoga Pro Hub (FREE) or browse courses in the member vault

https://interoceptiveperformance.vipmembervault.com

Subscribe to the newsletter

https://mailchi.mp/e4bd5f0b53c0/interoceptive-performance-landing-page

Work with Pamela

https://www.schedulicity.com/scheduling/CYTQ9A/services

Music:  The State of Things (The Bouncy Song) by Rena Wren is used with permission. 

www.renawren.com