Yoga Medicine

In our busy lives, it can be challenging to allow ourselves to truly rest, but there are potent benefits to be gained when we do. So today hosts Tiffany and Rachel dive into the stillness and quiet of restorative yoga.

In this episode, we outline the key characteristics of restorative yoga and how they work to soothe the nervous system and offer an antidote to stress. We discuss who restorative yoga is for, how to navigate its most common challenges, and how it compares to Yin yoga.

Listen in to hear about the unique benefits of restorative yoga inversions and our tips on how to get started in a restorative yoga practice.

• Common elements of restorative yoga: nervous system focus, long holds, supportive props [2:39]
• Common elements of restorative yoga: low levels of sensation [5:55]
• Restorative yoga as an antidote to stress [7:51]
• A flexible definition of restorative yoga [10:14]
• Savasana as our most familiar restorative posture [12:36]
• Who is restorative yoga for? [14:02]
• Restorative yoga for better sleep [18:38]
• Comparing restorative and Yin yoga [22:51]
• Challenges of restorative yoga: adjusting to less stimulus [26:46]
• Challenges of restorative yoga: making peace with imperfection [28:33]
• Tips for restorative yoga beginners [31:17]
• In a busy life, restorative yoga can feel inefficient [36:08]
• Is there such a thing as too much restorative yoga? [39:33]
• The benefits of restorative inversions [43:33]
• Home substitutions for common restorative yoga props [45:57]
• How to get started with restorative yoga and Yoga Medicine resources [50:44]
• Reaping the benefits: frequency over duration [53:48]

• Watch this episode on YouTube
• Nervous System & Restorative Yoga Teacher Training
• Traditional Chinese Medicine Teacher Training
• Yoga Medicine® Online Resources:
  • Foundations: Intro to Restorative
• Yoga Medicine® Teacher Directory

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-77.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today host Rachel speaks with returning guest Jenni Tarma about hypermobility disorders, which appear more often in yoga students than in the general population.

In this episode, Jenni describes the wide range of symptoms linked to hypermobility, some of the challenges yoga teachers face when working with students on this spectrum, as well as how yoga can help. Since hypermobility disorders can bring up both physical and mental symptoms, we talk about the importance of incorporating nervous system down-regulation practices, as well as those incorporating tactile external feedback.

Listen to this episode to learn why we could all benefit from getting more comfortable with a moderate range of motion and how to best help your hypermobile yoga students.

• Describing hypermobility generally and EDS specifically [4:10]
• Some of the ways hypermobility shows up [7:21]
• Other potential symptoms of hypermobility – physical and psychological [10:09]
• Prevalence of hypermobility, especially in yoga students [17:35]
• Slow, controlled movement for stability and improved proprioception [20:51]
• The value of nervous system down-regulation [23:20]
• Tips for breath practices for hypermobile students [25:17]
• Benefits of recalibrating to moderate range of motion, and isometric contraction [28:50]
• Working with hypermobile students one-on-one versus in group settings [34:11]
• Utilising walls and props for tactile input or to isolate movement options [38:25]
• Strength training for hypermobility [40:51]
• Final tips and resources [44:58]
• Group class teaching tips to support all students, hypermobile or not [49:36]
• More resources for hypermobility [54:17]

• Watch this episode on YouTube
• Yoga for Hypermobility Online Course
• Yoga Medicine Online Resources:
  • Balanced Function for Flexible Folks Series
• Hypermobility resources on social media:
  • Nikki Naab-Levy // @naablevyfitness
  • Catherine Cowey // @catherinecowey
  • Jill Zimmerman // @jillzimmermanpt
  • DC Taylor Goldberg // @thehypermobilechiro
  • Myo Durham // @myodurham

• Connect with Jenni Tarma:

Facebook | Jenni Tarma Instagram | Kaari Prehab Instagram | Kaari Prehab | LinkedIn | Yoga Medicine Online Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-76.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Katja discuss fascia and the immune system. In this episode, learn what role the fascia plays in the immune system and which less obvious components of fascia contribute to this relationship. We also cover why fibroblasts are dynamic participants of immune processes, and how fluid flow versus stagnation play into immune function.

Listen in to learn how cells within our fascial system enable communication in our tissues, the pros and cons of mechanical fascial manipulation, and recent research into the possible existence of a fascial microbiome.

• Introducing fascia and the immune system [1:30]
• The role of fibroblasts in immune processes [5:05]
• The importance of fluid flow [16:06]
• Mechanical manipulation of fascia [26:52]
• Studying the fascial microbiome [33:37]
• Yoga to help us understand the body [38:38]

• Watch this episode on YouTube
• Fascia & Immune System Resources Doc
• Lymphatics Yoga Teacher Training
• Myofascial Release Training
• Functional Anatomy Online Course with Yoga International
• Connect with Katja Bartsch:

Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-75.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Often it's the details that make our experience; in the context of a yoga class, it's not just about the poses and practices we teach but the WAY we teach them that determines whether our class feels welcoming.

Today host Rachel speaks with Yoga Medicine therapeutic specialist Elena Cheung. Elena shares her tips for creating impactful all-level classes that welcome the wide range of people who attend them. We discuss the little things that shape and color the student experience and yet are easily overlooked or forgotten – including how to kickstart class in a welcoming way, make your focal point relevant to everyone present, use inclusive language and props, and harness the power of simplicity and silence.

Listen in to learn how to make your classes more accessible to all, and let go of the pressure to reinvent the wheel every time you teach.

• The challenge of making all-level classes welcoming and relevant to all [2:23]
• Advice around yoga inclusivity is often framed in the negative [5:00]
• Truly inclusive classes empower each student [6:50]
• Preparing ahead for all-levels classes that welcome all [13:06]
• First impressions: acknowledging each arriving student [14:15]
• Tips for starting all-levels classes [18:03]
• Be patient and trust the process [23:22]
• It's possible to be too welcoming [27:41]
• Keep it simple: make even complex concepts accessible to all [30:45]
• The pressure on yoga teachers to constantly reinvent the wheel [39:19]
• Tips for more inclusive language when cueing [43:45]
• Integrating props into practice as tools rather than "training wheels" [48:36]
• Tips to "tie the bow" when closing yoga classes [52:31]
• More on Elena, including the course: The Art of Teaching Impactful Group Classes [57:00]
• A final tip: how can yoga students make other students feel welcome? [1:02:03]

• Watch this episode on YouTube
• The Art of Teaching Impactful Group Classes Online Course
• Sequencing with Purpose Yoga Teacher Training
• Previous Yoga Medicine Podcast Episodes:
  • Episode 71: More Controversial Yoga Cues
  • Episode 56: Controversial Cues Unpacked: Community Conversation with Dana Diament & Valerie Knopik PhD
• Connect with Elena Cheung:

Instagram | Elena Shapeshifts | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-74.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Rachel explore one of the more common challenges yoga students face: shoulder pain when arms are overhead. We shed some light on this common issue, unpacking the anatomical structures involved, and discussing possible triggers.

Given how often we take our arms overhead – in yoga, sport, and daily life – we are likely to come across this issue at some point. So whether you are a teacher or yoga student, whether you have this issue or are working with those who do, listen in to this episode to learn all about overhead shoulder pain, and more importantly what you can do about it.

• A common challenge in yoga, overhead sports, and daily life! [0:42]
• Anatomical structures involved in overhead shoulder pain [3:21]
• Common triggers [6:41]
• Implications of the now-controversial label "impingement" [7:38]
• Untangling multiple contributing factors for overhead shoulder pain [11:49]
• Exploring shoulder resilience: should our shoulders be able to support our weight? [18:55]
• The importance of scapula upward rotation [21:44]
• Muscles that can limit or facilitate upward rotation [25:00]
• "Shoulders back and down" is not always a helpful cue; offering alternatives [27:52]
• Tips for group classes versus working one-on-one [31:43]
• Summarizing common issues: Levator Scapulae, Latissimus Dorsi, Trapezius, Rotator Cuff, Serratus Anterior, thoracic mobility, and the cervical spine [36:13]
• A general approach to address overhead shoulder pain and suggested practices [39:42]
• Medical interventions and final takeaways [45:41]

• Watch this episode on YouTube
• Shoulder Yoga Teacher Training
• Yoga Medicine Find A Teacher
• Previous Yoga Medicine Podcast Episodes:
  • Episode 36: Shoulder IQ: What, Why & How
  • Episode 71: More Controversial Yoga Cues
• Yoga Medicine Online Resources:
  • Tiffany's Shoulder Resilience Playlist
  • Rotator Cuff Resilience Series
  • Scapular Mobility Practice
  • Spine Series 2: Mid-Back Mobility
  • Shoulder Essentials Series 4: Overhead Arms

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-73.

And you can find out more about insider tips, online classes, or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5-star review with your feedback on iTunes/Apple Podcasts.

Compassion itself is vast and inexhaustible but for those who care for others, systemic factors, secondary traumatic stress and cumulative overwhelm can become barriers to being able to express it fully and freely.

Today host Rachel talks about compassion fatigue with returning guest Rashmi Bismark. In this episode, we discuss the importance of preventative self-care for caregivers and how even simple rituals can create structured ways to acknowledge the burdens of care. We also talk about the value of being in community with others and why we should be reminding ourselves of the ways in which we are all connected.

Listen in to this episode as we explore what compassion fatigue is, who it impacts, how it differs from regular burnout, and what we can do to counter its effects.

• Secondary trauma and the role of detachment in health professionals [4:50]
• Defining compassion and compassion fatigue [7:33]
• Compassion fatigue versus burnout [11:26]
• Compassion fatigue is not a failure or lack of compassion [14:40]
• Summing up who is most commonly impacted [16:45]
• Signs and symptoms of compassion fatigue [17:41]
• Recognizing compassion fatigue in ourselves [19:40]
• Don't wait for systemic issues to be resolved [21:47]
• Addressing compassion fatigue: a three-part approach [23:27]
• Finding structured ways to recognize and acknowledge grief and other burdens [28:19]
• Tools from yoga and mindfulness traditions [30:35]
• The power of acting in community [34:50]
• Fierce compassion and creating sustainable boundaries [37:27]
• "What will nourish me?": the power of explicit kindness to ourselves [40:29]
• Clarifying your intentions as a helper or healer and exploring "compassion satisfaction" [42:37]
• Summing up with the metaphor of a ghee lamp [46:02]
• Further resources [51:58]

• Watch this episode on YouTube
• Resources from Rashmi Sudarsanan Bismark:
  • Sustainable Caring
  • Sustainable Caring Virtual Physician's Retreat
  • Sustainable Caring Gentle Grieving
• Yin & Meditation Yoga Teacher Training
• Previous Yoga Medicine Podcast Episodes:
  • Ep 21: South Asian Teacher Panel with Rashmi Bismark MD MPH, Ashish Arora, Monisha Bhanote MD FCAP ABOIM & Pooja Virani
  • Ep 07: Navigating Burnout
  • Ep 06: The Power of Mindfulness with Dr. Rashmi Bismark MD MPH
• Connect with Dr. Rashmi Bismark:

Facebook | Instagram | Twitter | R S Bismark MD | Yoga Medicine Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-72.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Rachel and Tiffany continue the conversation we started in Episode 56, exploring controversial yoga cues. There is so much to say on the topic, so we are back with a second episode to unpack when these familiar cues are useful (and when they aren't), the potential downside of protective cues, and the one yoga cue that Rachel hates.

• Even the best cues don't always translate across cultures [2:42]
• "Shoulders back and down" [4:05]
• Cueing based on specific intention instead of a laundry list approach [12:30]
• "Soften your glutes" versus "Squeeze your glutes" in backbends [14:19]
• "Turn your back foot out 45 degrees" and alternatives [25:35]
• "Wrap your elbows in" versus taking elbows wide for wheel pose [31:12]
• "Hug your elbows against your sides" in Chaturanga [38:02]
• "Stack your elbows over your wrists": mechanical disadvantage in Chaturanga [40:25]
• Tips for teaching Chaturanga in group classes [43:10]
• "Flex your foot to protect your knee" and the pros and cons of protective cues [46:39]
• "Full expression of the pose" and "If you can't…" cues [52:39]
• "Breathe into your belly" or "Diaphragmatic breath" [54:27]
• "Breathe loud enough your neighbor can hear you" or "Darth Vader breath": cueing Ujjayi breath [56:54]

• Watch this episode on YouTube
• Shoulder Yoga Teacher Training
• Hip Yoga Teacher Training
• Spine Yoga Teacher Training
• Previous Yoga Medicine Podcast Episodes:
  • Episode 56: Controversial Cues Unpacked
  • Episode 36: Shoulder IQ: What, Why & How

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-71.

And you can find out more about insider tips, online classes, or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5-star review with your feedback on iTunes/Apple Podcasts.

We've gone in depth in previous episodes on the topic of myofascial release or MFR, so today hosts Tiffany and Rachel take a step back to focus on the basics. In this episode, we give tips for implementing MFR in your practice, what to pay attention to, why we love it, how we use it, and how our practices have changed over the years.

Listen in to learn what we love about myofascial release, common pitfalls, and tips for practicing MFR before, during, and after more traditional yoga practices.

• Tiffany's background in MFR [3:49]
• What's to love about MFR [5:17]
• Cultivating interoception and assess soft-tissue tension with MFR [7:08]
• A tool for empowerment: self-regulation and self-soothing [10:56]
• How our own MFR practice and teaching have changed over time [14:40]
• Exploratory, invitational language is key for teachers of MFR [14:57]
• Therapeutic use of MFR benefits from a one-on-one approach [18:16]
• Tips for teachers introducing MFR [21:59]
• MFR as a bridge to self-practice [23:13]
• MFR as preparation for active yoga or movement practice [25:10]
• MFR during active yoga practice [29:54]
• MFR to down-regulate after active yoga practice [35:14]
• MFR paired with Yin yoga [38:02]
• Touching on acupressure points and MFR [40:41]
• The impact of intention on MFR outcomes [43:10]
• Favorite parts of the body for MFR [45:00]
• Common pitfalls and cautions [49:41]
• Key takeaways [56:45]
• Further resources [58:39]

• Watch this episode on YouTube
• Myofascial Release Teacher Training
• Yoga Medicine Podcast Episode 39: MFR Applications and Research
• Myofascial Release Bundle Online Course
• Yoga Medicine Online Resources:
  • Foundations: Intro to MFR
  • Tutorial: Myofascial Release Sheering

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-70.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today host Tiffany talks with Amanda B. Cunningham, director of Yoga Medicine Seva Foundation, about human trafficking and the work of the Seva Foundation. This episode is a more personal, conversational chat about the nonprofit and what is important to us as yoga teachers. In this episode, we discuss the many ways that the organization has evolved over the years and the ins and outs of human trafficking.

Listen in to learn about our main projects, our favorite parts, and how you can support the cause.

• How the Yoga Medicine Seva Foundation (YMSF) began [1:46]
• The evolution of YMSF [8:06]
• What's important to Yoga Medicine [19:00]
• Understanding human trafficking [26:24]
• Seva trips [38:11]
• Ways to get involved with YMSF [47:10]
• Breaking down black market professions [55:10]
• Book recommendations on human trafficking [1:01:57]

• Watch this episode on YouTube
• For My Sister – Puja Shah
• Standing in the Way: From Trafficking Victim to Human Rights Activist – Anjali Tamang
• This is No Ordinary Joy: How the Courage of Survivors Transformed My Life – Sarah Symons
• Connect with Amanda Bonfiglio Cunningham:

Instagram | Her Future Coalition | Yoga Medicine Seva | Amanda B Cunningham

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-69.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5-star review with your feedback on iTunes/Apple Podcasts.

Anxiety tends to go under-recognized and under-treated, and yet is one of the most common mental health challenges faced today. It is also a key reason many students are drawn to yoga practice.

Today host Rachel speaks with Yoga Medicine Therapeutic Specialist Caroline Wybar about how those factors inspired the capstone project of her 1000-Hour Teacher Training qualification: a pilot study on individual therapeutic yoga approaches for anxiety.

Caroline shares the details of her pilot study, offers her tips for building trusting relationships with one-on-one students, and highlights the takeaways that most surprised her. Listen in to hear how the yoga approaches she found the most useful were as unique and individual as the students themselves.

Show Notes:

• What piqued Caroline's interest in therapeutic yoga for anxiety [2:47]
• Key findings from recent research on anxiety [3:52]
• Therapeutic benefits of mindfulness interventions can be long-lasting [6:28]
• Potential use of stimulating pranayama (Bhastrika) on anxiety [8:17]
• Three hypotheses that informed Caroline's pilot study on yoga for anxiety [10:37]
• The structure of Caroline's pilot study: student diversity was key [15:14]
• The wide range of yoga practices Caroline utilized for anxiety [19:12]
• Building trusting relationships with students [21:50]
• Key project takeaways and case study highlights [28:22]
• Implications of improved motion function on anxiety, especially in older students [33:08]
• Differing experiences of anxiety in different life stages [37:07]
• Surprising takeaways from the study, including the value of mastering challenges [39:42]
• The unexpected potency of Yoga Nidra (after the right precursors) [45:10]
• Final takeaways [51:07]

Links Mentioned:

• Watch this episode on YouTube
• Yoga Medicine Podcast Episode 28: Yoga Tools for Anxiety with Aisha Fakhro
• Research links mentioned:
  • Kabat-Zinn, J., et. al. (1992). Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders. https://www.researchgate.net/publication/21545608_Effectiveness_of_a_Meditation-based_Stress_Reduction_Program_in_the_Treatment_of_Anxiety_Disorders
  • Novaes, M. M., et. al. (2020). Effects of yoga respiratory practice (Bhastrika pranayama) on anxiety, affect, and brain functional connectivity and activity: a randomized controlled trial. https://doi.org/10.3389/fpsyt.2020.00467
• Connect with Caroline Wybar:

Facebook | Instagram | Caroline Wybar Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-68.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.