Yoga Meets Movement Science

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by the legendary Paul Ingraham, owner and operator of www.PainScience.com, to discuss the connection between yoga and low back pain.

Points of discussion include:

• How and why pain is weird
• What’s the difference between acute, chronic, and persistent pain?
• When back pain is connected to a serious medical condition (which is rare), what are some of these possible conditions?
• Is back pain usually a biomechanical or structural problem, or is it caused by something else?
• How well does general exercise help with low back pain?
• What are “corrective exercises”, and are they evidence-based?
• How well does yoga, specifically, help with low back pain?
• Is a weak core a likely cause of back pain, and does strengthening the core cure back pain?
• Are inflexible hamstrings a likely cause of back pain, and does stretching them cure back pain?
• Why are most “Yoga for Low Back Pain” classes not evidence-based?
• Is it possible to teach a “Yoga for Low Back Pain” class in an evidence-based manner?
• What is a nocebo, and how is it different from a placebo?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Paul Ingraham’s article for Jenni’s blog: Yoga Has No “Active Ingredient” for Back Pain

Paul Ingraham’s e-book The Complete Guide to Low Back Pain

Paul Ingraham’s website: www.PainScience.com

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss helpful tips for how to discern whether or not to trust a source of information in the yoga, fitness, and rehab worlds.

Points of discussion include:

• Concrete tips for how to think more scientifically
• Jenni and Travis’ personal experiences with being taught misinformation in trainings they’ve taken
• How to look on the bright side about having been taught misinformation in the past
• Common biases we are all prone to that we should be aware of
• What is “bro science”?
• What is pseudoscience?
• Common logical fallacies and examples of their use in the yoga, fitness, and rehab worlds
• Top takeaway tips for how to discern whether to trust a yoga, fitness, or rehab educator
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by the knowledgeable Dr. Sam Spinelli to discuss all things lumbar flexion!

Sam is a doctor of physical therapy (DPT), a certified strength & conditioning specialist (CSCS), co-founder of E3 Rehab, and co-founder of Citizen Athletics. He does a fantastic job bringing evidence-based education on the topics of rehab and exercise to the general public through his social media presence (especially on his E3 Rehab channel on YouTube), and he is very respected in the rehab community.

Points of discussion include:

• The basic anatomy and biomechanics of the low back region
• What are some common “pathologies” or changes that can take place in the lumbar spine region?
• Why it’s time to redefine what “normal” structure for the lumbar spine is
• What is a “neutral spine”?
• The backstory of Dr. Stuart McGill’s famous research on lumbar spine mechanics and disc herniations and how it has influenced the general public’s beliefs about protecting the low back
• Are forward folds in yoga a likely cause of low back injury?
• Even if we consciously try to maintain a neutral spine as we move into a deadlift, squat, and many other exercises, our lumbar spine will move into flexion
• Does current research support the longstanding advice that we should always “lift with our legs and not with our back”?
• What is the technical definition of “loaded lumbar flexion”?
• Is “buttwink” (the posterior tilt of the pelvis in the bottom position of a squat) a risky position for the low back?
• After a backbend in yoga, should we “neutralize the spine” before moving into a forward fold?
• Is lumbar flexion a dangerous position for people with osteopenia and osteoporosis?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Follow and learn from Dr. Sam Spinelli: Instagram / E3 Rehab website / E3 Rehab YouTube

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss all things shoulders!

Points of discussion include:

• The anatomy and biomechanics of the shoulder joint complex
• Common micromanaging shoulder cues we hear in the yoga, movement, & fitness worlds
• The biomechanics of how to strengthen the shoulders
• Does yoga really strengthen the shoulders?
• How can we protect the shoulders from pain and injury in yoga?
• Why do many people’s shoulders pop and click so much?
• Should we fix rounded-forward shoulders?
• Is transitioning from side plank to wild thing inherently risky for the shoulder?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Brand new program! 5 Weeks to Strong & Flexible Shoulders

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

Podcast episode: Posture is Overrated w/ Todd Hargrove

YouTube video: Should We Avoid Closed to Open Hip Transitions in Yoga?

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss all things hamstrings!

Points of discussion include:

• The anatomy of the hamstrings muscles
• The biomechanics of how to strengthen the hamstrings
• Does yoga strengthen the hamstrings?
• What’s the connection between hamstring strengthening and hamstring flexibility?
• What is “yoga butt” (a.k.a. proximal hamstring tendinopathy)?
• What causes yoga butt? Who tends to develop this condition?
• How is yoga butt generally treated? What measures can be taken to reduce the risk of developing yoga butt?
• Does bending the knees in forward folds protect the hamstrings?
• Why do the hamstrings commonly cramp, and what are cramps?
• Does sitting shorten the hamstrings?
• Do tight hamstrings cause anterior pelvic tilt?
• Does stretching the hamstrings cause sciatica?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Brand new program! 5 Weeks to Strong & Flexible Hamstrings

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

Podcast episode: The Connection Between Strength Training & Range of Motion w/ Greg Nuckols

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by Todd Hargrove to discuss the controversial topic of posture and alignment in the yoga, movement, and fitness worlds. Todd is a Feldenkrais practitioner, Rolfer, former attorney, author of the books A Guide to Better Movement and Playing With Movement, and more.

Points of discussion include:

• What do the terms “posture” and “alignment” mean?
• What does society’s idea of “good posture” look like?
• The distinction between seeing posture through societal vs. biomechanical lenses
• Does research support the widespread claims that bad posture has causal links with pain and health?
• How is viewing the human body like a machine unhelpful?
• Movement variability vs. the belief that there is “one right way” to move
• What does the importance of movement variability suggest about the field of ergonomics?
• What types of exercises can help with low back pain?
• Why do we tend to hear about anterior pelvic tilt and forward head posture as examples of bad posture so frequently in the yoga world?
• The difference between external and internal cues and why they matter for yoga/movement teachers
• What sorts of factors influence our habitual posture?
• Why do some areas of the body seem to be more common sites of pain than others?
• In what contexts could attempting to change one’s posture be helpful?
• …And much, much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Todd Hargrove’s website/blog

Todd Hargrove’s first book: A Guide to Better Movement

Todd Hargrove’s second book: Playing With Movement

Todd Hargrove on Twitter / Instagram

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss the fascinating and hugely relevant topic of interoception and its connection to yoga, mindfulness practices, emotion, pain, and more.

Points of discussion include:

• Pain science and interoception science are intimately related
• The hugely integral role that interoception plays in how we experience and feel our bodies in the world is generally overlooked
• Interoception research is rapidly evolving, and it’s important for yoga teachers to stay on top of these developing insights
• Common claims we hear about interoception and yoga & mindfulness practices may be questioned by science
• There’s a plethora of outdated information about the brain in the yoga world (i.e. “neuromyths”)
• Emotions and pain are much more related than we realize – and their link is interoception
• Interoception science tells us that we don’t store emotions or trauma “in our body” or “in our hips”, etc.
• What is proprioception? What does having poor proprioception look like?
• Your entire experience of your body in the world is a construction of your brain
• What does it mean to have “good” interoception?
• What does it mean to “improve” interoception?
• It's commonly stated that yoga & mindfulness practices improve interoception, but this claim may not be accurate!
• …And much, much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

Take Jenni’s Welcome to Your Brain course for free w/ 7-day free trial

Book: How Emotions are Made by Lisa Feldman Barrett

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss whether yoga can be considered “exercise” – and why this is a much more complex and nuanced question than it might appear to be on the surface!

Points of discussion include:

• Is a yoga practice challenging enough to be considered “exercise” by exercise science definitions?
• What is the technical definition of “exercise”, and how is it different from “physical activity”?
• Can a yoga practice by itself give our body everything it needs to be healthy from a movement/exercise perspective?
• How a person can be considered both an “exerciser” and “sedentary” at the same time.
• What is body composition? Can a yoga practice affect body composition?
• Can a yoga practice improve muscular strength, and can it improve muscular endurance? (These are two different variables!)
• What is cardiorespiratory fitness, and how is it measured?
• Can a yoga practice improve cardiorespiratory fitness?
• Can a yoga practice improve other components of fitness such as balance, agility, speed, power, and coordination?
• What are the official guidelines for quantity and quality of exercise for healthy adults?
• Can a yoga practice on its own satisfy these guidelines?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

Podcast episode: Is Ashtanga a Cult? And the Value of Strength

Podcast episode: Stability: Clearing Up a Confusing Term!

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by Greg Nuckols to discuss the connection between strength training and range of motion. Greg has an M.A. in exercise and sports science and is the co-founder of Stronger by Science, MASS (a monthly research review on strength sports), and MacroFactor (a nutrition app). He’s held three all-time world records in powerlifting, is an international speaker, and the author of multiple books.

Points of discussion include:

• What is Greg’s surprising personal connection to the yoga world?
• How does strength training affect one’s range of motion?
• What caveats should we be aware of when it comes to the research on strength training and ROM?
• How do the short term and long term effects of stretching differ?
• What’s the scientific definition for the term “stiffness” and how is it different from the typical layperson’s understanding of this term?
• How might active and passive stretching affect ROM differently?
• Are active and passive stretching actually distinct categories?
• How do researchers measure how hard a muscle is contracting?
• What factors play a role in ROM besides tissue extensibility?
• What are the mechanisms by which we increase ROM?
• What is a sarcomere? What role does it play in flexibility?
• What is stretch tolerance? What role does it play in flexibility?
• How does PNF stretching affect flexibility?
• In warm up, is it better to do active or passive stretching first?
• What’s the connection between eccentric strength training and ROM and injury prevention?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Stronger by Science (co-founded by Greg Nuckols)

MASS research review (co-founded by Greg Nuckols)

MacroFactor nutrition app (co-founded by Greg Nuckols)

Follow Stronger by Science / Greg Nuckols on Instagram

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

Article: Strength training is as effective as stretching for improving range of motion: A systematic review and meta-analysis

Article: Range of Motion Predicts Performance in National-Level New Zealand Male Powerlifters

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss the topic of asymmetry in yoga, rehab, and fitness contexts.

Points of discussion include:

• The nature of the major asymmetry that exists in Travis’ own body
• Asymmetries with regard to body alignment
• What is a leg length discrepancy?
• How is a leg length discrepancy measured? How is it treated?
• Are common treatments for leg length discrepancies and other minor body asymmetries evidence-based?
• Can “correcting” body asymmetries have unexpected negative consequences?
• Do we always need to do the same thing on both sides in our yoga sequences?
• Do side-to-side asymmetries increase one’s risk on injury in athletic activities?
• Do side-to-side asymmetries impair one’s performance in athletic activities?
• Is there an ideal “push pull ratio” for upper body pushing vs. pulling exercises?
• Does the upper body pushing/pulling imbalance in yoga predispose yogis to injury and pain?
• Travis’ experience attending yoga classes in a body that was born missing half of one leg
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

Article: Anatomic and Functional Leg-Length Inequality: A Review and Recommendation for Clinical Decision-Making (Knutson 2005)

Article: Does Lower-Limb Asymmetry Increase Injury Risk in Sport? A Systematic Review (Helme et al. 2021)

Article: The Relationship Between Asymmetry and Athletic Performance: A Critical Review (Maloney 2019)

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!