Yoga Medicine

Today hosts Tiffany and Katja talk about a topic that always draws a lot of interest: the female menstrual cycle. The pair discuss new research around athletic performance throughout the cycle, offering new angles that go beyond the fluctuations of female sex hormones. They focus on new findings that consider the importance of psychological aspects in this context.

Listen in to learn some new perspectives on athletic performance and the female cycle and ways to use yoga to support your menstrual cycle.

• Assumptions of menstrual cycle-based training [3:51]
• New research on performance during menstrual cycle (MC) [6:52]
• Who participated in the study [10:44]
• What was tested for in the experiment [14:18]
• Results of the latest research [16:19]
• Further considerations on inclusion criteria [18:57]
• The complexity of studying the female cycle [21:24]
• Performance vs. training [23:38]
• How yoga can help to work with the MC [25:42]
• Importance of the nervous system in training [27:12]
• Limitations of current research [30:43]
• Individual experience "versus" research [33:03]

• Watch this episode on YouTube
• Athletic Performance Menstrual Cycle Overview
• Yoga for Athletes Teacher Training
• Female Health Yoga Teacher Training
• 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-97.

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.

Most of us have experienced the all-too-familiar gap between wanting to change something in our lives and actually doing it. In today's episode, returning guest Alison Heilig breaks down the most common barriers to behaviour change with host Rachel.

Alison shares how behaviour change is not about self-control or lack of, and is instead a set of learnable skills. We discuss the importance of setting realistic expectations and explain why habit initiation is more important than habit completion.

Listen in to learn how to turn a fixed mindset into a growth mindset, and how to create systems to support your goals for lasting change.

• Motivating people with a different approach to change or challenge [2:57]
• Barrier #1 to follow-through: is it really lack of self-control? [7:19]
• Recognizing a fixed mindset [11:20]
• Discerning between fixed mindset and acceptance [14:55]
• Growth mindset eases perceived time pressure [18:00]
• Where can yoga teachers intervene with a fixed mindset [20:28]
• Emphasizing effort over outcome to empower students [25:21]
• Barrier #2 to follow through: Behaviour change skills [28:32]
• How your "future self" helps you learn to tolerate discomfort [31:49]
• Just get started: how habit initiation is more important than completion [38:06]
• Managing overwhelm with intentional prioritization [41:49]
• Barrier #3 to follow through: No system [46:44]
• Barrier #4 to follow through: Unsupportive environment [52:35]
• Barrier #4 to follow through: Unrealistic expectations [1:02:30]
• Final takeaways [1:10:04]

• Watch this episode on YouTube
• Yoga Medicine Podcast Episode 32: Harness Your Potential, Yoga for Athletes
• Yoga for Athletes Teacher Training
• Connect with Alison Heilig:

Facebook | Instagram | Alison Heilig | Yoga Medicine Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-96.

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.

Feel pressured to make your classes new and exciting? More complex? More demanding? Today hosts Tiffany and Rachel offer tips for yoga teachers who are ready to work smarter, not harder, when crafting class sequences.

In this episode, we talk about the importance of starting with a clear focal point and a base class template, and the benefits of reusing past sequences. We also discuss the two parts of the creative process and what to do when you are sapped of inspiration.

Listen in to learn how to save time and energy with a simple and systematic sequencing process that brings your ideas to life.

• Pressure to craft the "perfect" sequence for every class [1:10]
• Tip 1: Start with a clear focal point or intention [4:30]
• Thoughts on Peak Pose sequencing [15:40]
• Tip 2: Plan your classes, but hold your plan loosely [17:43]
• Thoughts on building a curriculum over time [21:10]
• Tip 3: Use a base class template [24:23]
• Leaving space in your sequence [27:05]
• Tip 4: Use a systematic sequencing process [32:17]
• Tip 5: Keep and reuse your sequences [38:23]
• Fear our focal point won't be relevant to every student [42:36]
• How we record sequences and ideas [48:44]
• Working with the two phases of the creative process [53:40]
• Sources of inspiration when you're out of ideas [55:32]
• Learning to sequence versus using a set sequence [1:01:41]
• Key takeaways, being of service [1:05:44]
• Upcoming Yoga Medicine Sequencing Teacher Training [1:08:55]

• Watch this episode on YouTube
• Sequencing with Purpose Yoga Teacher Training
• Yoga Medicine Podcast Episodes:
  • 05: Yoga & Sustainability
  • 74: Yoga for All
  • 92: Right Brain Skills for Yoga Teachers

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-95.

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.

In communication, stories and symbols have the capacity to reach us in ways that facts and figures do not. So today host Rachel dips her toes into Hindu mythology with returning guest Steph Wall.

In this episode, we talk about the importance of mythology and its links to many of the poses we know and practice. Steph also offers advice on how to introduce symbolic stories into classes where students have varied beliefs and experiences.

Listen in to learn what mythology can teach us and how to incorporate it into your yoga classes.

• Steph's first introduction to mythology [4:01]
• Steph shares one of her favorite Hindu myths [7:05]
• Stories offer us insight into ourselves [14:58]
• The challenge of sharing stories about gods and goddesses [18:45]
• How to start sharing mythology in your teaching [22:02]
• Tips for sharing Hindu mythology with students of varied faiths [26:41]
• Mythology and mystery versus an evidence-based approach [31:02]
• Final takeaways and Steph's upcoming classes on Yoga Medicine Online [36:08]

• Watch this episode on YouTube
• Yoga Medicine Podcast Episode 59: Explore the Dark Side
• Connect with Steph Wall:

Instagram | The Kali Collective | Facebook | Yoga Medicine Online Guest Teacher

You can learn more about this episode and see the full show notes at YogaMedicine.com/podcast-94.

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 talk tips for keeping calm under pressure. This episode is all about choking up or freezing under pressure, which can apply to so many different situations whether you're a yoga teacher, a presenter, or an athlete. We talk about the mechanisms behind choking under high-pressure situations and offer tools that you can use to prepare yourself for situations where you might encounter hyperarousal, distraction and excessive self-focus, which can get in the way of your performance.

Listen in to learn what is happening in your body when you face pressure and what you can do to mitigate the negative effects of performance jitters.

• Mechanisms behind choking under pressure [5:59]
• Tools to counter hyperarousal [11:21]
• "Pressure as privilege" mindset [18:50]
• Tools to prepare for distractions [21:47]
• Pre-performance routines for athletes [27:48]
• Reframing internal worries [31:41]
• Interventions for paralysis by analysis [33:55]
• Minimizing explicit knowledge of specific movements [37:47]

• Watch this episode on YouTube
• Calm Under Pressure Overview
• 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-93.

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.

Yoga teachers love a good training. When in doubt, many of us tend to look for more technical skills – more evidence, more information, more protocols and strategies. But what if the true magic of the teacher-student relationship lies elsewhere: not in perfection, but in presence.

Today's episode hones in on right brain or relational teaching skills, which are less about WHAT we teach and more about HOW we teach it. Our guest, Sandy Raper, is a long-time yoga teacher, teacher trainer, author and mentor. In this episode, she shares her right-brain teaching tips for both new and experienced yoga teachers with host Rachel.

Listen to this episode to learn the difference between left brain and right brain skills, why you should let go of your plan to leave space for next time, how to build trust with your students, and the vital importance of remembering your "why."

• Our tendency to lean into left brain teaching skills [3:05]
• Left versus right brain skills [4:51]
• Tips for new teachers: leave room for "next time" [8:35]
• Build trust with students: presence and progress, not perfection [14:37]
• One-on-one versus group teaching skills [23:13]
• What keeps students coming back? [33:28]
• Supporting longevity as a teacher [37:22]
• How to develop right brain skills [45:40]
• Final reflections [53:46]

• Watch this episode on YouTube
• Connect with Sandy Raper:

Sandy Raper | Beyond Yoga Teacher Training Podcast | Facebook | Instagram

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-92.

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 we are busting balance myths with two people who are passionate about balance and standing stability. Host Rachel talks to Sava Papos, is a long-time yoga teacher and Yoga Medicine Therapeutic Specialist, now immersed in a degree in Exercise and Sport Physiology.

In this episode, we discuss balance as a trainable skill and a key aspect of physical performance, providing advice to teachers and students aiming to make balance practice as applicable to the real world as possible.

Listen in as we talk about finding the right type and level of challenge for everyone, and the importance of being willing to experience instability in order to train better stability.

• Why we are passionate about balance training [2:47]
• Myth #1: Balance training is only for the elderly [3:47]
• Myth #2: You either have it or you don't [10:56]
• How we currently teach balance skills in yoga [14:51]
• Holding an external focus when balancing helps [16:09]
• Myth #3: Doing yoga balance poses is enough [17:42]
• Myth #4: "Good" balance means never wobbling or falling [21:47]
• Myth #5: Balance is all about the core; ankle, hip & step strategies [27:53]
• Playing with key contributors to balance: visual, vestibular & proprioceptive system [35:26]
• Footwear and heel height impacts on stability [44:37]
• The big question: is yoga sufficient balance training? [49:41]
• Our base of support; foot and arm position, prop use [56:41]
• Summing up, more resources [1:01:16]

• Watch this episode on YouTube
• Yoga Medicine Podcast Episode 33: Age Well with Yoga
• YMO Monthly Dose Bullet-Proof Balance
• Research links from Sava Papos:
  • DiStefano et al., "Evidence Supporting Balance Training in Healthy Individuals: A Systemic Review", Journal of Strength and Conditioning Research, December 2009. https://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=2009&issue=12000&article=00041&type=Fulltext&casa_token=4wnZzwAf4TsAAAAA:YuRzitf4-5Kg_acQW1AA-041KcQyoT9-sYVXhGQOXrOtf3YVXKXrTRZuQ6GZZ91EhfkGI-ajY1vdhflMoi1axoLPmQ
  • Chiviacowsky et al., "An external focus of attention enhances balance learning in older adults", Gait & Posture, October 2010. https://www.sciencedirect.com/science/article/abs/pii/S0966636210002286?casa_token=8vX0hAHEKpoAAAAA:FBBc_QJrbbaShKg9eK2Lo76rRHq_9CVNB6MNSmcDXeC1WfP4EJ6WXiebev24S0VLI2iSNggeokQ
  • Heijnen et al., "Falls in young adults: Perceived causes and environmental factors assessed with a daily online survey", Human Movement Science, April 2016. https://www.sciencedirect.com/science/article/abs/pii/S0167945715300762?casa_token=K3TTb7d_8fkAAAAA:gFTdJXnxbkRbZguB5LeJZfk_KKULgexd0xVwTk2kE_7FijqwyGRZSFFa8sEuaHIsxkRg4PLh4A
  • Ramachandran et al., "Effects of Plyometric Jump Training on Balance Performance in Healthy Participants: A Systematic Review With Meta-Analysis", Frontiers in Physiology, October 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8564501/
• Yoga Journal Article: 4 Surprising Ways to Use a Yoga Bolster
• Connect with Sava Papos:

LinkedIn | Instagram | Email

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-91.

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's media landscape - which equates leadership with certainty of opinion, popularity, or charisma - can be challenging for yoga teachers to navigate. So today, hosts Tiffany and Rachel explore what leadership can look like in the yoga world.

We discuss the importance of humility and vulnerability, the challenge of balancing evidence-based with more traditional inputs, and whether there are different expectations of yoga teachers than there are of other roles in our communities.

Listen in as we explore the kind of leadership that lifts everyone up.

• Confusing certainty or popularity for true leadership [2:57]
• Humility as a central quality of good leadership [13:06]
• The kind of leadership we need can change over time [20:53]
• Balancing evidence-based with traditional inputs [22:49]
• Finding your compass as a leader [25:54]
• Service & Ego: expectations of yoga teachers versus other occupations [33:58]
• Pressure for yoga teachers to project perfection [39:46]
• Balancing leadership and vulnerability [51:32]
• Key takeaways [54:42]

• Watch this episode on YouTube
• Yoga Medicine Podcast Episode 88: Social Media Marketing Made Easy

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-90.

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.

Most of us have loaded beliefs related to the core and core strength. While most hold a grain of truth, plenty of these preconceptions are inaccurate, incomplete, or just plain unhelpful when it comes to our individual yoga and movement practices.

Today host Rachel and returning guest Jenni Tarma unpack the most common core myths and misconceptions. In this episode, we explore the anatomy and function of the core, talk about what core stability really looks like, and examine the complex relationship between the core and low back pain.

Listen in to learn how to define a healthy core, explore the wide range of poses and practices you could use to bring awareness to this area, and how you might teach a core-focused practice to groups or individuals.

• Exploring basic beliefs about the core [5:01]
• Myth #1 Core = abs; difficulty defining the core [6:24]
• Myth #2 Only crunches and planks strengthen your core [13:13]
• Myth #3 Core stability means bracing [22:54]
• Defining stability [30:35]
• Myth #4 A strong core is tight and "ripped" [32:31]
• Myth #5 A strong core is the solution to low back pain [37:53]
• Tips for teaching individual and group yoga classes focused on the core [47:45]
• More on the core: Yoga Medicine resources [57:24]
• Final takeaways; moving toward unconscious competence [1:00:53]

• Watch this episode on YouTube
• Spine: Anatomy, Dysfunction & Application | Module – San Diego, CA
• Movement Intelligence Online Course
• Werner et al: "From protection to non-protection: A mixed methods study investigating movement, posture, and recovery from disabling low back pain" European Journal of Pain, 2022. https://pubmed.ncbi.nlm.nih.gov/35959703/
• Yoga Journal core article series from Rachel:
  • 3 Common Misconceptions About Core Strength
  • 35 Yoga Poses No One Ever Told You Are Core Work
  • 44 Cues to Help You Strengthen Your Core in Any Yoga Pose
• Yoga Medicine Online Classes focused on the core:
  • Balanced Function for Flexible Folks, Support for the Spine
  • Second Nature Core Support
  • Energizing Core Practice
  • Hips & Core for Full-Body Support
  • Spinal Mobility for Resilience & Strength
  • Creative Core for Full-Body Connection
• Previous Yoga Medicine Podcast Episodes with Jenni Tarma:
  • Episode 26: Support the Low Back
  • Episode 32: Harness Your Potential, Yoga for Athletes
  • Episode 60: Strength Training Myths Debunked
  • Episode 76: Hypermobility in Yoga
• 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-89.

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.

Most of us have a complicated relationship with social media, but it can be a powerful business tool if we learn how to harness it effectively.

Today host Rachel talks social media marketing with returning guest Dana Diament, a yoga teacher and graphic designer with years of experience in branding. Dana creates clarity around social media communication by prompting us all to ask ourselves exactly who are we talking to, and what key themes we aim to convey. Whether your challenge is to identify your student niche or shift to a new one, or find an easier way to determine what to post and when, Dana has simple, practical advice for you.

Listen in to learn how to build an effective online community, whether you are a new yoga teacher or a veteran still searching for your groove.

• The insatiable pressure to post [3:05]
• Niche: who are you talking to? [4:01]
• How a need-driven niche helps [7:40]
• Why you need a niche (hint: you aren't actually for everyone) [14:33]
• Advice for new yoga teachers: finding a niche or changing niche [17:23]
• When in doubt, ask your students [28:04]
• Content pillars: a framework for social media content [35:33]
• Practical examples of content pillars [39:05]
• How content pillars facilitate a marketing schedule [46:40]
• Tips for getting started [58:54]

• Watch this episode on YouTube
• Marketing for Yoga Teachers Online Course
• Yoga Medicine Podcast Episode 82: Building a Healthy Relationship with Social Media
• Previous episodes with Dana Diament:
  • Episode 45: Conscious Parenting
  • Episode 56: Controversial Yoga Cues Unpacked
  • Episode 65: Spiritual Imposter Syndrome
• Connect with Dana Diament:

Facebook | Instagram | Yoga Medicine Online | Raia Collective

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-88.

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.