The Yoga Addiction

This. Is. It. Our concluding episode, our last hurrah, our final effort. This episode is a conglomeration of all our last messages as yogis and yoga teachers. We alternate between Sandy and Nat giving tidbits of information and inspiration in no particular order. Some of our arguments are highly anatomical and others are reflections from teaching and practicing in group yoga classes. As we wrap up this phase of our lives and this amazing podcast, we hope you have also emerged from this podcast a little more informed and a little more inspired.   // IN THIS EPISODE //   All movement is good if used appropriately; we can play with variables of duration, intensity, repetition (7:28) Question your assists: is it a correction or an enhancement? Is it appropriate? (10:39) Keep asking why. Not everything can be scientifically explained, but if it can be, find out what's out there. Then take that with a grain of salt (13:32) Music can change the entire atmosphere of the yoga class (15:57) You don't have to be passionate about the physical practice of yoga, but if you're moving students, educate yourself on the basics. Feeling safe in the physical body will allow students to access other aspects of the practice (17:36) Tension can restrict movement. You need the space to exist before you can own the space (20:03) Question dogmatic cues that are applied to all shapes (e.g. "Draw your shoulder blades down and back") (21:52) Fascia science is so new; explore all the questions! Is there memory in fascia? Are there movements in the water of fascia that are significant? (24:42) Admit to not knowing (27:24) The benefits of repetition (28:24) More is not better(29:52) How do you want your students to leave the class feeling? (32:17) Keep it simple (39:53) We don't own yoga. Pass on the information from a place of humble transmission not ownership (47:12) For teachers, the connection that you create with your students is what is important, not the subject that you focus on (49:33) You know what's right....deep, deep down. Whether someone is complimenting you and saying "you should teach", or "insert encouragement to make extreme life choices" consider the big picture of your life and what you want it to look like (53:48) It's okay to change. In fact, it's necessary (1:00:00) On food & health: Nat's health journey, personal experiments, and tests have led me to understand that your health, through the lens of eating, depends on a) stress, b) genetics, c) microbiome (probiotics and digestive enzymes). Nutrient supplementation is dependent on how all the above (1:01:00) The first sign of imbalance: energy and sleep (1:11:00) Some podcasts we recommend (1:13:37) GRIT + grace by Alison Heilig (insta @itsalisonheilig) - meditations Soft Strength by Aisha Fakro (insta @aishafakhro) With Heart and Wonder by Meghan Johnston (insta @meghanljohnston)   // RESOURCES & LINKS // Fascia Congress Follow us on Instagram @theyogaaddiction

Meditation is such a hot topic these days, and for good reason. It's been shown to improve attention span, decrease stress and anxiety. New science is showing that meditation also changes the content of our brains, its gray matter. In today's episode, we discuss the results of a number of studies done on meditation and the brain. Then, we discuss the potential for asana to also have a positive effect on the gray matter of the brain. Resources are linked in the show notes! Enjoy.   // IN THIS EPISODE //   We get into one of our final episodes, and it's going to be about how meditation changes the brain (7:50) What is gray matter? (9:20) Nat dives into the results of Sara Lazer's study (13:44) We go over her results: more gray matter in the sensory areas and prefrontal cortex (working memory and executive decision making) (16:10) Why we want more brain matter as we age (17:04) Another study by Lazer showed that the brains of 50-year-old long-time meditators looked like 25-year-old brains (18:34) A before-and-after study with people who had never meditated before. The results (21:34): 1) A difference in the posterior cingulate related to mind wandering and self-relevance2) The left hippocampus, which assists in learning, cognition, memory and emotional regulation.3) The temporo parietal junction, or TPJ, which is associated with perspective taking, empathy and compassion.4) An area of the brain stem called the pons, where a lot of regulatory neurotransmitters are produced.5) The amygdala, the fight or flight part of the brain which is important for anxiety, fear and stress in general. That area got smaller in the group that went through the mindfulness-based stress reduction program. You re-grow every nerve cell in your brain by the time you're 50; that's about 700 new nerve cells a day (37:20) What happens to the brain when it comes to the physical asana practice? (38:53) Nitric Oxide may increase in the body after meditation (helps oxygenate the body) (50:19)   // RESOURCES & LINKS //   YouTube video on Gray Matter Sara Lazer's work summarized by Washington Post Article with links to 4 studies about meditation and brain changes or changes in genetics Follow us on Instagram @theyogaaddiction Rad Roller - The myofascial release tools we use every day

Jillian Mariani is the founder of supplement company Niyama Yoga Wellness. Today, we had a great chat with her about her wellness journey, her inspiration to create Niyama Yoga Wellness and their relationship to the New Leaf Foundation. Best of all, we are hosting a giveaway in partnership with Jillian's company! Make sure to follow both The Yoga Addiction and Niyama Yoga Wellness on Instagram for details to the giveaway.   // IN THIS EPISODE //   Jillian tells us about her history in the supplement industry (4:30) Jillian found that many yogis don't know much about supplements (10:43) The physical part of yoga does require nutritional support if you want it to be sustainable, but there is also a basic aspect of nutrition to maintain general health (21:42) We discuss the value of research articles as a consumer (32:43) Niyama's ambassador program and where to get the supplements (34:29) How Jillian chose "Niyama" for the company name (37:40) Niyama Yoga Wellness in partnership with The New Leaf Foundation (40:59) Our quickfire questions for Jillian (46:19) We're hosting a giveaway for our Canadian listeners: to enter, follow us on Instagram @theyogaaddiction for details (49:40)   // RESOURCES & LINKS //   Niyama Yoga Wellness website New Leaf Foundation Niyama Yoga Wellness Instagram @niyamayogawellnesscanada Follow us on Instagram @theyogaaddiction Rad Roller - The myofascial release tools we use every day

Today, we discuss a topic that very much excites us: The Amygdala. We generally understand the amygdala as the portion of the brain that coordinates the emotions of fear and anger. These emotions create a very important adaptive response in helping us stay safe and well. However, in today's world, much of our fear and anger is mal-adaptive: in other words, they don't necessarily contribute to our survival. We discuss how the amygdala can hijack our best intentions and fill us with negativity and fear. We also talk about how we can stop the chain of reactivity (our brains exhibit neuroplasticity, the capacity for change), and live a life more aware of our emotions and their power to change our actions and thoughts.   // IN THIS EPISODE //   9:19 - Our Big Announcement: We are bringing the podcast to a close by the end of March 2020 (9:19) The amygdala is an almond-shaped cluster of neurons. This is our brain's fear center. (13:13) Our learned / hereditary aspect of fear and anger (16:47) Our responses are an accumulation of our experiences; the amygdala holds on to the threats (22:09) Definition of fear: an adaptive emotional response that is coordinated in the brain by the nuclei of the amygdala (27:01) The role of fear and pain in human survival (27:37) The power of negative and positive emotions in today's world (31:32) Neuroplasticity allows us to change our reactions, even the knee-jerk reactions (46:20) The power of positive emotions (48:04) 1) Physical resources to fight stress and disease2) Problem-solving3) Resiliency in confronting stress4) Flexible thinking - a broader view of life   // RESOURCES & LINKS //   Book - Genius Foods by Max Lugavere The Yoga Addiction Episode 53: Why Do We Care About the Vagus Nerve The Yoga Addiction Episode 57: Study Review: Breath Of Life Follow us on Instagram @theyogaaddiction Rad Roller - The myofascial release tools we use every day

Breathing exercises are purported to have myriad benefits: some are cooling, heating, detoxifying, invigorating, calming, restorative. In this episode, we review a recent study on sheetali and shitkari breathing exercises and body temperature. We discuss the role of breathing in studio yoga classes, why we might incorporate sheetali or shitkari, and how we would frame the exercise. If you're curious about breathing practices, this episode is for you!   // IN THIS EPISODE //   The Study: "Body Temperature and Energy Expenditure During and After Yoga Breathing Practices Traditionally Described as Cooling." (12:13) Sheetali and shitkari breathing exercises were examined in this study (13:45) In general, body temperature increased for all breathing exercises in the study (20:07) Metabolites in urine after the breathing exercises (24:26) Women's body temperature is sensitive to estrogen and progesterone (25:58) Why did body temperature and metabolism rise with these breathing exercises? (26:45) Is there a place for mouth breathing in our yoga practice? (29:03) Why this study was only done on men (37:10)   // RESOURCES & LINKS //   The Study: "Body Temperature and Energy Expenditure During and After Yoga Breathing Practices Traditionally Described as Cooling." Episode 57: Study Review: Breath of Life Book: In the FLO by Alisa Vitti Follow us on Instagram @theyogaaddiction Rad Roller - The myofascial release tools we use every day Sign Up for our Newsletter

Today we take a deep dive into Jivana Heyman's amazing yoga mind: his views on yoga philosophy, ego, the teacher-student relationship, the use of touch and adjustments in the practice, just to name a few of the topics we cover. And of course, we dive into his new book, Accessible Yoga, and gain insight on why he wrote it, and who he wrote the book for. About Jivana: Jivana is the founder of Accessible Yoga, co-owner of the Santa Barbara Yoga Center and an Integral Yoga Minister. With over twenty years of training and teaching in a traditional yoga lineage, Jivana has specialized in teaching the subtle practices of yoga: pranayama, meditation, as well as sharing yoga philosophy. His passion is making Yoga accessible to everyone. Jivana’s strengths are sharing esoteric and complex teaching in a readily accessible way, and applying the ancient teachings of Yoga to our day-to-day lives.     // IN THIS EPISODE //   Jivana's evocative introduction to the book; yoga philosophy re-interpreted in an accessible, easy-to-absorb way (4:09) Is yoga a science? (6:22) Jivana on cultural appropriation (10:36) Jivana on capitalism and ego (14:54) The importance of revisiting yoga philosophy by ourselves as a form of self-inquiry and practice (17:39) Understanding the philosophy explains what we feel in our practice (22:48) The importance of scope of practice (28:32) Suffering and yoga (30:14) Jivana's take on assessing privilege, and skill, appreciate it, be honest with it, and share it without a sense of saving people (38:44) The fine line of teaching --Do you go in to "fix" your students or to "facilitate" healing? (38:44) Re-evaluating the teacher-student relationship (40:17) As teachers, we cannot assume we know more about someone else's body than they do (45:18) Jivana's path to serving his community with his passion for yoga (52:17) The community aspect of yoga (56:49) Jivana's concerns about touch, consent, authority and trust in yoga (57:38)   // RESOURCES & LINKS // Instagram: Jivana Heyman's @jivanaheyman Instagram: Accessible Yoga @accessibleyoga Instagram: Accessible Yoga Training @accessibleyogatraining Facebook: Jivana Heyman's page Facebook: Accessible Yoga's page Facebook: Accessible Yoga Training's page Jivana Heyman's Book: Accessible Yoga Episode 27: Aisha Fakhro - Neuroplasticity, Harnessing Resilience, and Transformative Potential Jivana's website - Find out everything you need to know about the Accessible Yoga movement Jivana's Accessible Yoga Conference Jivana's recommended reading list: The Secret Power of Yoga by Nischala Joy Devi The Yoga Sutras of Patanjali by Edwin Bryant Michael Stone's work &

Jivana Heyman is a sought-after yoga teacher and yoga teacher trainer based out of Santa Barbara, California. He is the author of a new book, Accessible Yoga, aimed at bringing the benefits of yoga to anyone who wants it. In this short episode, we barrage Jivana with a series of quickfire questions to get to know him better, from his favourite foods to what keeps him addicted to yoga. Tune in on Wednesday for a full interview with Jivana!   // IN THIS EPISODE //   What is your favourite yoga pose? What are you not very good at? What does it mean to you to be a yogi? What keeps you addicted to yoga? Do you tend to stick with tradition or try something new? If you were to buy a plane ticket right now, where would you go? What's your favourite room of your house to be in? Do you have any pets? What's your favourite food? What brings you into your garden? Where do you live right now? Why did you start doing yoga? Why did you write this book, Accessible Yoga?   // RESOURCES & LINKS //   Instagram: Jivana Heyman's @jivanaheyman Instagram: Accessible Yoga @accessibleyoga Instagram: Accessible Yoga Training @accessibleyogatraining Facebook: Jivana Heyman's page Facebook: Accessible Yoga's page Facebook: Accessible Yoga Training's page Jivana Heyman's Book: Accessible Yoga Follow us on Instagram @theyogaaddiction Rad Roller - The myofascial release tools we use every day Sign Up for our Newsletter

As promised, we dissect a scientific study in this episode all about breath, contemplative practices and the vagus nerve (find the link in the notes below). When the vagus nerve is stimulated, the body settles into "Rest and Digest" mode, or the parasympathetic nervous system. We discuss a few topics that stood out most strongly to us as yogis and explored how we can adjust our practices to make the most of the breath-based vagal stimulation. One of the biggest takeaways from the study was that any contemplative practice yielded positive effects on a number of health parameters. Listen through for our discussion.   // IN THIS EPISODE //   A bit of background on the vagus nerve (4:04) Noticing the breath in any posture generally slows it down (12:03) What is this article trying to achieve? (12:58) Why we need to feel safe in order to calm down (16:42) Stressors can be so many things: thoughts, mindset, environmental toxins, foods, etc. We can have a physiological effect on these stressors with breath (22:26) One of Nat's favourite at home yoga restorative poses to relax (24:52) All of the contemplative activities in this article appear to improve cognition (30:27) The mental health aspects of breath (35:57) The different benefits of different categories of meditation (37:19) Top-down and bottom-up processes; when they work together in a positive feedback loop, they intensify the signal (40:36)   // RESOURCES & LINKS //   Study: Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity Episode 53: Why Do We Care About the Vagus Nerve Mula Yoga's 80 hr Advanced Sequencing Teacher Training Sandy's Current Meditation (Focused Attention type): Isha Kriya Follow us on Instagram (Don't miss our giveaways!) @theyogaaddiction Rad Roller - The myofascial release tools we use every day Sign Up for our Newsletter

With age, bone density predictably decreases over time. Maintaining or even building bone density is a long term practice that doesn't give us immediate payback - which is why it's hard to maintain a movement practice that's motivated by bone density. However, today Sandy tells us a story of a student from her class who has increased her bone density over the last 5 years, which she has attributed to her yoga practice.   // IN THIS EPISODE //   Studies find that weight-bearing is most effective at increasing bone density (2:57) We can't see or feel our bone density, so increasing or decreasing bone density is usually far from our minds (5:39) Our movement practices today help buy us bone for the following decades (6:40)   // RESOURCES & LINKS //   Episode 20: Does Yoga Increase Bone Density? Follow us on Instagram (Don't miss our giveaways!) @theyogaaddiction Rad Roller - The myofascial release tools we use every day Sign Up for our Newsletter

This episode is a light-hearted peek into the world of teaching yoga full time. We discuss the stresses of being a yoga teacher that counter the glamour, that dark underbelly of a life-changing practice. We brainstorm the things we would have done differently, knowing what we know now, and considerations we didn't know to take into account. If you're considering leaving your job for a career in teaching yoga, we urge you to reach out with questions and comments.   // IN THIS EPISODE //   The financial realities of teaching yoga as a self-employed contractor (3:20) Nat's story of "Quit your job and become a yoga teacher" (8:46) What's your ideal time of day for work or rest? (9:35) Starting a family as a yoga teacher (20:58) Should we be teaching yoga as a retirement rather than focusing on making a job out of it? (23:25) Some of the stressors of being a yoga teacher: playlists, sequencing, auditioning, "Is there enough work?", "How do I get more people in my classes?" (27:53) Teaching yoga can be a practice of yoga (40:29) Reach out with your questions and concerns! This topic is very worth examining if you are considering quitting your job to become a yoga teacher! (49:28)   // RESOURCES & LINKS //   Follow us on Instagram (Don't miss our giveaways!) @theyogaaddiction Rad Roller - The myofascial release tools we use every day Sign Up for our Newsletter

We have a special guest for today's Monday Quickie: Nat's husband Eric. Sweethearts since university and married in 2018, Nat and Eric have been doing yoga classes together regularly for about 10 years! In this episode, we get Eric's point of view on yoga, meditation, studio yoga classes, and how yoga supports his desk job / athletic lifestyle.   // IN THIS EPISODE //   Why does Eric do yoga? (2:25) How has meditation helped Eric? (7:45) Eric feels as though yoga has helped more with his endurance than the sprinting in his university years (15:19) Eric's advice to yoga teachers as a yoga student (20:31)   // RESOURCES & LINKS //   Episode 51 of The Yoga Addiction: The Placebo Effect Follow us on Instagram (Don't miss our giveaways!) @theyogaaddiction Rad Roller - The myofascial release tools we use every day Sign Up for our Newsletter

In recent years, yogis and yoga teacher trainers have been paying more and more attention to the very important vagus nerve. In this episode, we break down the general anatomy and function of the vagus nerve. Then, we discuss its relationship to trauma and teaching in a trauma sensitive environment. Finally, we cover two studies that highlight the importance of our wellness practices on the health of our nervous system.   // IN THIS EPISODE //    The vagus nerve exits the brain, not the spine (4:13) The sympathetic and parasympathetic nervous systems overlap and help us navigate our daily lives (Fight or Flight and Rest and Digest) (9:47) Vagal Tone: the ability to regulate the transition from sympathetic to parasympathetic (12:13) What does the vagus nerve do? (16:24) What is polyvagal theory? (27:58) The reptilian freeze response is accessed through the parasympathetic system, not the sympathetic system (35:10) Study: How Breathing Can Help You Make Better Decisions (46:34)  Study: Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity (55:59)   // RESOURCES & LINKS //   Episode 12: Understanding the Parasympathetic Nervous System Episode 34: Meghan Johnston - Your Brain and Nervous System on Restorative Yoga  Video: 5 min rundown of Polyvagal Theory Video: 28 min Nerd Nite on Polyvagal Theory (very enjoyable!) Book: The Body Keeps the Score - By Bessel Van Der Kolk Research paper: How breathing can help you make better decisions: Two studies on the effects of breathing patterns on heart rate variability and decision-making in business cases Research paper: Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity Follow us on Instagram (Don't miss our giveaways!) @theyogaaddiction Rad Roller - The myofascial release tools we use every day Sign Up for our Newsletter

One of Sandy's favourite ways to start a class is by establishing a connection to breath. Breath is our gateway into the nervous system, a powerful tool to transition the body into a state of calm or panic. Many teachers, and Sandy and Nat are absolutely guilty of this, simply dive into a class without easing into breath or even awareness of breath. In this episode, Sandy explains the importance of starting with breath. Then, she gives several suggestions of postures and simple movements to practice a gentle breath control as you begin your yoga practice.   // IN THIS EPISODE //   If you're planning to teach a class with a specific pranayama technique, please don't bypass the first step of noticing the breath and then exerting gentle control within the parameters of comfort. The breath should never feel like a gasp or desperate (2:07) The breath is our gateway to the nervous system; so it's important to teach students to stay within a comfortable breathing pattern even though the breathing practice may be challenging (5:08) 7:27 - Is there a correct way to breathe? (7:27) Sandy's favourite breathing techniques to start a class (10:37): 1) Supine (knees bent) - Inhale arms over ears, exhale arms back down by the hips.2) Bridge - Hips up with inhale, hips down on exhale.3) Seated - Arms up with inhale, arms in the lap with exhale.4) Supine hamstring - With a strap around the foot, inhale to move the leg away from the chest (no stretch), exhale to pull the leg into the chest (gentle stretch).5) Butterfly knees - Inhale knees together, exhale knees wide for butterfly.6) Breathing twist - Arms at a T-shape, exhale knees to one side, inhale knees to center, exhale knees to the other side; keep switching sides.   // RESOURCES & LINKS //   Follow us on Instagram (Don't miss our giveaways!) @theyogaaddiction Rad Roller - The myofascial release tools we use every day Sign Up for our Newsletter

We often hear about the placebo effect in conjunction with a new drug, treatment or protocol in modern medicine. Placebo is the positive effect people get from a sham treatment when they are being told the treatment is real. Mostly, scientists and health practitioners ignore placebo: after all, how can we package or universalize a sympathetic bedside manner and a caring attitude? Yogis, however, have long been using the power of belief, visualization and mood to encourage self-healing. No pills necessary. The power of our brains, whether in a meditation, mantra or asana practice, has a powerful effect on creating positive physiological change. As yoga teachers, we can help empower our students to create this change for themselves. In this episode, we discuss why yogis should be educated on placebo, how yoga teachers should hold the space of a modern yoga room, and self-practices that help Nat and Sandy overcome their own internal stress.   // IN THIS EPISODE //   Why should yogis be concerned with the placebo effect? (14:08) Meditation and awareness practices - we can have an effect on how we feel by our intentions (23:03) As yoga teachers, we stand as the source of information and authority (26:32) The "nocebo" effect; the opposite of placebo (a negative effect due to beliefs) (30:17) How do we affect our students when we walk into the yoga space feeling burnt out, tired, short-tempered or unprepared? (38:48) What makes a great teacher great? (45:17)   // RESOURCES & LINKS //   Blog on the placebo effect in yoga New York Times article about the placebo effect Book - The Web That Has No Weaver by Ted J. Kaptchuk Episode 27: Aisha Fakhro – Neuroplasticity, Harnessing Resilience, And Transformative Potential Follow us on Instagram (Don't miss our giveaways!) @theyogaaddiction Rad Roller - The myofascial release tools we use every day Sign Up for our Newsletter

Arm and shoulder positioning in a yoga class can get quite repetitive if you only practice or teach classic asana. In this episode, Sandy talks about Shoulder Flossing, or some people call it Shoulder Dislocates. This exercise is an easy one to incorporate into yoga classes as all it requires is a strap and some space. Sandy talks about how to get in and out of the movement, benefits of gliding movements, and proper preparation before you come into some Shoulder Flossing. If you've tried this exercise, let us know how you feel on Instagram or Facebook @theyogaaddiction!   // IN THIS EPISODE //   Shoulder movement: flexion, extension, elevation, depression, upward rotation and downward rotation (1:22) Gliding movements rather than static holds (4:32) Some call it shoulder "dislocates", but we call it "flossing" because we are not dislocating anything! (5:17) The How-To for Shoulder Flossing (6:05) Warm-up before doing Shoulder Flossing! (10:09)   // RESOURCES & LINKS //   Episode 38: How Pec Tension Limits AsanasVideo - Shoulder "Dislocates" Follow us on Instagram (Don't miss our giveaways!) @theyogaaddiction Rad Roller - The myofascial release tools we use every day Sign Up for our Newsletter

In this one-on-one interview with Hiiro Zake-Sigal Prince, Nat and Hiiro dive deep into the effect of fitness-based yoga on teaching modern yoga group classes. Hiiro has even taken to calling himself a non-asana oriented yoga teacher, and as such presents the opinion that fitness-based yoga classes does a disservice to the industry. If you're a new yoga teacher, make sure to listen through to the end for one of the most empowering messages we can get as a modern yoga teacher.   // IN THIS EPISODE //   What is success as a yoga teacher? (2:29) Is there a value in re-labeling studios "yoga studio" vs. "asana studio"? (5:58) The potential clash of the business side and yoga side of the industry (12:15) Peak times at studios; offering class types that expand beyond asana (17:17) Teaching from a lineage, whether you're teaching asana or not (25:18) Hiiro reflects on a year of changing the way he teaches and places himself in the modern yoga world (38:36) The environment doesn't necessarily reflect what's going on inside the space (45:46) Allowing yourself as a teacher not to have to have everyone like your class (58:17)   // RESOURCES & LINKS //   Connect with Hiiro on Instagram @hiiroprince The Yoga Addiction Episode 17: Hiiro Zake-Sigal Prince - Must know differences between Yin and Restorative Yoga Hiiro's Website Follow us on Instagram (Don't miss our giveaways!) @theyogaaddiction Rad Roller - The myofascial release tools we use every day Sign Up for our Newsletter

In our first Quickie Monday episode, Sandy gets on air to discuss burnout and self-care. She shares six techniques that have worked and continue to work for her.   // IN THIS EPISODE //   You are your first priority - be curious about the care you need Find the activities and people that give you real energy Give yourself a full day off Do something that's exciting to you, maybe that you've never done before or for a long time Sleep Shift the mindset: from discipline to consistency and commitment   // RESOURCES & LINKS //   Article: How Millennials Became The Burnout Generation Follow us on Instagram (Don't miss our giveaways!) @theyogaaddiction Rad Roller - The myofascial release tools we use every day Sign Up for our Newsletter

Welcome to 2020! In this episode, we chat about our personal and professional goals for the new year. In terms of the podcast, the new changes coming this year include MORE GIVEAWAYS! Follow and turn on notifications for our Instagram @theyogaaddiction. We will also be releasing TWO episodes a week, with a shorter episode released Mondays to help you stay inspired, and our longer format episodes on Wednesdays. We will be re-branding our website, creating a repository of information that will be easy to access, as well as new blog posts to peruse. Lastly, we finish with our personal New Year's Resolutions.   // RESOURCES & LINKS //     Follow us on Instagram @theyogaaddiction Rad Roller - The myofascial release tools we use every day Sign Up for our Newsletter

This is our last episode of 2019! We finish the year off on a pose that is very commonly seen in modern yoga: Twisted Lunge. We start this episode with a longer than normal pre-amble, chatting about the recent Bikram documentary. Then, we dive into the posture, talking about common compensations or areas of collapse. We discuss the current debate around leveraged postures, such as this one. And finally, we cover several variations we prefer.   // IN THIS EPISODE //   Parivritta Parsvakonasana - the "full" variation of twisted (or revolved) lunge (13:07) In twisted lunge, there is a tendency for the back hip to drop towards the ground; this is a twist in the SI joint (18:15) Hooking the elbow to the outer knee involves both the spinal twist and shoulder blade gliding (23:43) The debate in the yoga world about leveraged postures (using your own strength to push your body further into flexibility) (26:25) Rounding the spine forward into a twist and then twisting (34:48) One common problem with prayer hands: top shoulder thrust forward and passive (43:18) The work in the outer hip, glutes, and even the posterior shoulder when we hook the elbow to the outer knee (51:09)   // RESOURCES & LINKS //   Book: Jules Mitchell's Yoga Biomechanics Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter

Vinyasa yoga has often been criticized for over-stretching the hamstrings as the practice tends to favor forward bends over backbends. Add in the modern-day desk job, sitting with knees bent and hips bent for hours a day--we often see some dysfunction in the hamstrings. In this episode, we break down the hamstrings in terms of isometric, eccentric and concentric work that we can do in a yoga class. Considering muscular action in this way can be very helpful in creating new variations and sensations in the body, and restoring healthy function to the hamstrings.   // IN THIS EPISODE //   Where are the hamstrings and what do they do?  (6:36) Hamstring tension that comes around from a desk job that requires sitting on the hamstring tendon all day (8:04) From an Ashtanga Vinyasa background, there is some debate about the higher ratio of forward bends to backbends, and hence overly-stretched hamstrings (16:09) Nat's ability to fold forward reduced as she sits (18:20) Low back pain and the hamstrings (20:14) What are isometric, concentric and eccentric muscle contractions? (26:13) Isometric hamstring contraction in (34:20)...1) Tadasana2) Laying Supine3) One-Legged Downward Facing Dog4) Bird Dog 5) Transition from One-Legged Down Dog to Warrior 36) Warrior 3 Eccentric hamstring contraction in (47:13)...1) Forward Fold (Uttanasana) lowering really slow2) Flowing slowly in and out of parsvottanasana Concentric hamstring contraction in (55:13)...1) Standing on one leg, flex knee then extend hip (tap knees)2) Standing on one leg, flex knee then extend hip, then lower chest to Warrior 33) From Down Dog, squeeze knee to chest and heel to butt, then push back to Down Dog extend hip without losing flex knee4) Table top - one leg up, put a block in the hamstring and hold it with the bent knee   // RESOURCES & LINKS //   Episode 5: What is SAID and How Can We Use it in Asana? Episode 2: Why the Transverse Abdominis is One Badass Muscle and How to Use it Cecily Milne with Yoga Detour Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter

In this episode, we expand on our discussion of the knee anatomy into yoga application. We finish off with a discussion on common yoga cues, like "bend your knee to 90 degrees, or flex your foot to protect your knee."   // IN THIS EPISODE //   We review what we covered in Part 1 of the knee podcast duo (5:42) People can have a lot of emotional stuff come up when we have to deal with injuries (9:18)  Normal ranges of motion for the knee (13:52) The Creep Effect on connective tissues: the deformation (or elongation) under a constant or cyclically repetitive load (20:09) Knee hyper-extension in Nat's body (31:15) Knee tracking depending on which muscles are pulling more (41:41) Normally, you can look at the direction of toes with the direction of the knee to see any twist within the knee, but not always. Tibial torsion may make it look like the knees may be twisted, but it may not be true (50:03) Why or why not to say these common cues:"Don't let your knee go forward of the ankle""Bend your knee to 90 degrees""Keep your ankle straight" or "Flex your foot to protect your knee" - in Figure 4 or Pigeon pose (54:59)   // RESOURCES & LINKS // Episode 42: Know your Knee Anatomy Part 1 Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter

We met Alison Heilig during one of our group yoga training sessions and immediately clicked. She is a fierce cross-fit competitor, an incredibly educated and tuned-in yoga teacher and perhaps the most durable runner you'll meet. In this interview, we discuss Alison's journey that led to her search for healing, her perspective on the emotional aspects of physical injury and her purpose as a voice in the fitness community. Her new book, 'The Durable Runner', is an amalgam of her teaching and personal experience: built to help you recover from injury, prevent future injury, balance and perform with a place of resilience and fortitude.In this episode, we feature our first Instagram giveaway! To enter our Instagram contest for a copy of Alison Heilig's new book 'The Durable Runner' you need to (1) follow both @natandsandyyoga and @itsalisonheilig on Instagram, (2) listen to Episode 43 of The Yoga Addiction, (3) comment on our contest entry post (November 27th post for Episode 43 with sound clip of Alison Heilig) with your favorite moment / take away of the interview. Rules: 1 comment = 1 entry (max 3 entries into the contest), and winners will be announced on the podcast on Dec 4, 2019 (Episode 44). You have until Tuesday, December 3, 2019 at 12 noon EST to comment on the post in order for your entry to be eligible! Good luck ;)   // IN THIS EPISODE //   Alison's perspective on the nature of constantly evolving scientific evidence (5:48) Alison fills us in on her switch from corporate legal into fitness and movement (9:41) The pivotal hip fracture that became fuel for Alison's book and how she moved her body (16:11) How lucky she was for breaking a bone and not structures that couldn't heal themselves (18:54) Dealing with the complicated emotional aspects of a physical injury (22:11) Alison's search to heal her own hips (26:07) Alison tells us about her award-winning blog, "The Pursuit of Awesome" (36:28) The clients Alison currently sees are mostly physically cleared for exercise but still experiencing pain (38:44) We chat about the purpose of a yoga practice vs. a physical workout (50:21)   // RESOURCES & LINKS //   Book: 'The Durable Runner' by Alison Heilig Alison Heilig's podcast for guided meditation  Alison Heilig's Blog & website  Follow Alison on Instagram @itsalisonheilig Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter

The knee is a very important part of your body, connecting almost all of your body weight into your ankles and feet! In this episode, we give the knee the respect it deserves, breaking down the basic anatomy and structures that we as yoga teachers should be aware of. We start with the bones, then the cartilage, then ligaments and finally many of the muscles involved in moving the knee. We tease out a bit about the mechanics, postures, and muscular tendencies that we've seen or experienced. Stay tuned for Part 2 of this journey into the knee as we'll go even deeper into poses to avoid/practice, ranges of motion that are normal, and hyperflexibility of the knee.   // IN THIS EPISODE //   Basic anatomy of the knee (7:16) The main bones of the knee: femur, tibia, fibula, patella (13:27) the "knuckles" of the femur and tibia, and the meniscus that cushions in between (14:36) Ligaments of the knee: (16:53)-Collateral ligaments - lateral and medial -Cruciate ligaments - anterior and posterior Of the two menisci, the medial meniscus tends to be more sensitive than the lateral one because it's attached to the fascia of the MCL, both the ACL and PCL and the semimembranosus (hamstring muscle) (25:54) What would you say generally in a modern yoga class for knee pain (29:02) The muscles that affect the knee: (32:49)1) Quadriceps (Rectus femoris, vastus medialis, vastus lateralis, vastus intermedialis) 2) Adductors, Sartorius, Gracilis, inner hamstring3) Hamstrings (Semimembranosis, biceps femoris, semitendinosus), plantaris, popliteus4) Calf muscles: gastrocnemius, soleus5) Lateral side of the thigh: IT Band, TFL, glut max, lateral quad and hamstring6) Tibialis anterior, tibialis posterior, and fibularis on the lateral side of the shin  Knowing why we are doing poses will help us figure out how to modify and find alternatives when someone has pain (57:36)   // RESOURCES & LINKS //   Knee Anatomy Video - creepy skeleton talking about anatomyKnee info from Medicinenet Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter

Upward facing dog is an integral pose for any vinyasa practice. It's a challenging backbend that requires whole-body strength. And because this pose is rarely held for more than one breath, the cueing into and out of the shape can lack the details that are necessary to keep our wrists and ankles feeling strong. It also requires a whole heck of a lot of core strength to not 'dump' into the lower back. Shoulder, chest, upper back, abdominals, quadriceps, ankle dorsi-flexors, even the many muscles of the foot must be working in symphony to be able to master this pose and not get worn out with repetition. This week we break it all down for you ;)   // IN THIS EPISODE //   What is Upward Facing Dog? (5:47) What is the general alignment for Upward Facing Dog? (6:41) Transition: Chatturunga to Updog (8:01) The wrist position in Updog as it relates to the shoulders (17:03) The "worst" Updogs we've seen: ankles and backbend (24:58) Common cues for neck position in Updog (30:34) The cue, "push down through the tops of your feet and pull your feet forward" for ankle stability (34:09) How poor ankle mobility people sucks for Updog (37:57) Preparing for Updog with twists, forward bends or other movements (40:45) Low back pain when it comes to Updog and yoga in general (45:23) Forward bends when it comes to low back pain (51:51)   // RESOURCES & LINKS //   Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter

Have you ever had a "knotted" muscle? Well, this episode is for you. We invited physiotherapist Wesley Lai to get into the physiology of trigger points, nerve referral pain and how stretching and yoga can impact the knots in our muscles. Wesley lays out the current theories about trigger points and fascia, release techniques and the surprising limitations and advantages of yoga when it comes to deeply knotted tension. As always, we intersperse personal anecdotes throughout the episode, and learn a bit more about one another. This episode is one of our favourite interviews!   // IN THIS EPISODE //   Wesley introduces himself and his background in genetics, Rett syndrome in children and his transition into physiotherapy (2:43) Nat shares her surprising physio experience while she was a student in university (7:21) Wesley tells us about active and latent trigger points: 1) active trigger points refer pain locally as well as elsewhere; can also cause spontaneous pain2) latent trigger points don't refer pain. Both types can reduce range of motion; can shorten the muscles and hence weaken them also. Both types can lead to autonomic nervous system dysfunction - changes in your fight and flight response (15:25) We don't actually know what a trigger point really is; we only have hypotheses: The Cinderella Hypothesis (metabolic theory); slow-twitch (type 1 muscle fibers), low load get recruited and de-recruited first during any load; they get overused so less blood flow, so under ischemia (low oxygen), makes the environment more acidic which changes the way calcium gets re-uptake into muscle cells. The Neurogenic Theory  suggests that trigger points have more nerve activity that's spontaneous; this creates more muscle tone and hence creates the metabolic environment as we see in the Cinderella Theory (18:08) If you use a muscle you'll develop it; the beauty of the body is that it's highly adaptable (21:14) Wesley explains how nerves exit the spine and the fascial dysfunction model as it helps explain referral pain (25:13) Can we stretch a trigger point out? (31:39) For Wesley, he usually sees low back injuries from yoga; either as a lack of education as to when to back off from an exercise, or a physical hands-on adjustment (like a forced anterior pelvic tilt within downward dog) (49:39) Wesley's final words of advice for yoga instructors (53:48)   // RESOURCES & LINKS //   Wesley's website Rebalance Sports Medicine website Book - "When the Body Says No" by Gabor Mate  Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter

Power athletes are sprinters, jumpers, throwers, etc.; basically any sport or activity that requires a large amount of work per unit of time. While yoga isn't a 'power'ful endeavour, per se, there are many carryover benefits. In this episode, we talk about how the core and transversus abdominis muscle helps us "brace" the middle in order to move the limbs more efficiently. We explain our favourite transitions for training stability and discuss the benefits of static holds for power athletes.   // IN THIS EPISODE //   The scientific definition of power: "Power is the rate (energy amount per time period) at which work is done or energy converted." (7:40) How stability in the core helps translate into power (vs. wet noodle mid-body) (9:23) TVA's role in helping us brace for stability (14:11) Transitions on one or two limbs (rather than four like tabletop) can help us train the core for stability (16:36) Stretching for runners for stride and power (20:42) Less focus on alignment when training for fluidity and power (23:29) Nat's favourite transition for pairing core stability with hip stability (29:28) How the breath relates to stability in the core (32:19) How static stretching can help calm down the nervous system and re-set fascial connections (37:15) Where we can get physical stability from physical yoga, we get mental stability from the mental aspects of yoga (39:42)   // RESOURCES & LINKS //   Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter

Do you sit at a desk? Do upper body workouts? Most likely, your pecs are affected! The pectoralis major is the major muscle of the chest and contributes to many arm movements. It is a contributor to forward head and shoulder posture and can create instability in the shoulder if dysfunction is present. In yoga, we can spot pec tightness in a number of different poses, like side plank and Downward Facing Dog. In this episode, we go over how to know if your pecs are tight and our favourite stretches and movements that target the chest.   // IN THIS EPISODE //   Where are the pecs located? (7:25) How can you tell the difference between chest tightness vs bicep tightness?  (13:40) Nat tells us how to deal with shaky side planks that may be a result of pec tightness (18:05) How pec tightness might be confused with lat tightness (20:15) Pec tightness in arm balances and chatturunga (25:01) Scapula winging can be a visible indicator of tight or weak pecs (26:15) Supine poses for pec tightness (29:17) Working with the fascia of the arm as it relates to the pecs (42:50) How pec tension may show up in Downward Facing Dog (46:56) The fascia that surrounds our nerves takes a long time to rebound after a stretch; so the brachial plexus under our pecs (inside our shoulder) can be affected by shoulder injuries or pec tightness (57:15)   // RESOURCES & LINKS //   Pec major anatomy video Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter

In this interview, Sandy catches up with her friend and fellow yoga teacher Imogen, who is living and working in Yangon, Myanmar. Imogen brings yoga to sensitive areas in Myanmar, braving forests, rivers and police checkpoints to be of service to those communities. In this discussion, we dive deep into what it's like being a yoga teacher in a developing country, how her work has affected her and what legacy she wants to leave behind. This episode is a must-listen!   // IN THIS EPISODE //   About our friend, Imogen North (4:26) How did Imogen come to teach trauma-sensitive yoga? (6:35) How does the work of teaching differ when teaching trauma-sensitive yoga vs. yoga in a big city studio? (11:58) Imogen talks about bringing yoga to women in Myanmar, many of whom don't even know what yoga is (15:31) How this work has affected Imogen as a teacher, facilitator, and human (17:43) Challenges in the work of teaching to trauma-sensitive communities inside a developing country (19:40) What a trauma-sensitive women's yoga class in a Myanmar camp looks like (24:55) The legacy Imogen wants to leave behind in Myanmar (33:20) The majority religion is Buddhist, so Imogen finds much more acceptance to meditation (with several exceptions of course) (32:34)  What lessons can Imogen's work give us here in the western world? (42:01) Imogen's final message to us as yoga teachers (49:14)   // RESOURES & LINKS //   Imogen North Yoga (website) Imogen North's Instagram: @imogennorthyoga Judith Hanson Lasater (website) Safe Space Myanmar Hala Khouri from Off the Mat Into the World Yoga Medicine's Trauma-Sensitive Yoga online course  US Trauma Center Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter

In this episode, we continue our discussion of the sacroiliac joint (SI joint), touching on the hip flexor group of muscles and the transversus abdominis. We explain why these muscles are important in the healthy function of the joint and how we can draw more awareness into creating balance in them. Finally, we finish off by discussing twists and how twists may positively or negatively affect the SI joint.   // IN THIS EPISODE //   Quick overview of what we covered in our last episode on the SI joint (6:26) Why the iliopsoas is so important to the SI joint (9:22) Which poses can tell us if the iliopsoas is tight? (19:35) Balancing the strength and flexibility of the psoas with the quads (21:55) Overly stretching the hip flexors can be very irritating for the hips (26:40) Neurokinetic Therapy on Instagram about the sartorius (it can compensate for the quads) - The sartorius can flex the hip and flex the knee (27:03) How does the transversus abdominis affect the SI joint? (31:30) The TVA helps traction the spine a bit; resists gravity (40:47) How twists can affect the SI joint (43:50)   // RESOURCES & LINKS //   Youtube Video: SI Joint anatomy & biomechanics Yoga Addiction Podcast on the Trasversus Abdominis Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter

The sacroiliac joint is a tough workhorse when it comes to load transfer, repetitive motion and weight bearing. In yoga, it's often mixed with low back or hip issues and yoga teachers often give blanket statements to cover SI joint "safe" modifications. In this first part of our SI joint discussion, we explain why the SI joint is so important in our movement and health, and what movements have an impact on the joint. We speak about a few postures and exercises that can tell us something about imbalances in the hips that would reflect in an imbalance at the joint.   // IN THIS EPISODE //   What is the SI joint? Where is it? What is it responsible for? (7:01) Sitting or stationary postures (sleep, laying on the couch) will have a large impact on the SI joint (13:41) Why are the SI ligaments so important? (14:38) One-sided postures or asymmetrical postures as they affect the SI joint - look to the muscles for imbalance (23:01) Nat's tip for looking for a 'tilted' pelvis (27:25) We talk through the muscles that play a role in the SI joint: it's a lot! (30:01) Identifying tension asymmetries: Quadratus Lumborum (QL), obliques (35:51) Hip external rotators can be an important one to stretch / balance with SI joint issues (38:46) Proprioceptive Neuromuscular Fascilitation (PNF) can be really effective for external rotators of the hip (42:43) Inner thighs (aka adductors) + cross-legged postures; how does this affect the SI joint? (51:02)    // RESOURCES & LINKS //   Youtube Video: SI Joint anatomy & biomechanics The Yoga Addiction - 31: Tensegrity: What is it, why does it matter? Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter

In this episode, we interview Meghan Johnston about the power of restorative yoga. Meghan talks about her experience with burnout and how it led her to find restorative yoga for a personal healing practice and also how she sought out several trainings in restorative yoga, the nervous system, and brain health. We discuss how restorative yoga and the relaxation response is the gateway to recovery with respect to all our body's systems. If you are interested in the link between science and how yoga works its magic, this episode is worth a listen.   // IN THIS EPISODE //   Meghan tells us about how she started up with yoga and her journey with restorative yoga (2:06) About Meghan's restorative trainings, including Tiffany Cruikshank's Yoga Medicine's Nervous System training (11:02) Tapping into the power of the nervous system for healing (12:42) How does trauma manifest and accumulate in the body (17:13) We Require a degree of stress to get out of bed in the morning (20:03) Meghan's interest in the koshas (sheaths of the spiritual body) (21:55) If we aren't paying attention to the signs then the signs are going to become louder (23:00) Visiting our parasympathetic nervous system regularly through pranayama (25:19) Meghan's favorite way to start a class (touch + breath) (31:38) The Love Your Brain Program meditation on colours and breath (34:47) How community may be more important to healing than the actual poses (38:10) Music and other sensory inputs within a restorative class (41:35) Times of day for practicing restorative yoga, in the afternoon lull or right before bed, right after getting home from work (52:28) Heart rate variability and restorative yoga (54:30) Yoga can help in re-patterning the brain from a bottom-up and top-down approach (1:01:00) Victor Frankl quote - “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” (1:06:00)     // RESOURCES & LINKS //   Meghan Johnston's Website Meghan Johnston's Instagram Andrea Peloso Website Yoga Medicine Nervous System and Restorative Yoga Amy Sedgewick with Yoga Medicine Love your Brain Program Yoga Addiction Episode with Aisha Fakhro (Episode 27) Book - Buddha's Brain by Rick Hanson Insight Timer App for Restorative Poses Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day

Today we dive deep into another pose breakdown: Warrior 1, or Virabhadrasana A. Considered by many a foundation pose, we explain why we can consider it a peak pose and discuss all the limitations that might surround it. Nat goes on a rant about the way poses look vs. how they feel, and shares her personal experience with Warrior 1 in her calves. Finally, we discuss ways we would sequence or discuss Warrior 1 within a group yoga class to prepare safely and effectively for this posture.    // IN THIS EPISODE //   Why Sandy thinks Warrior 1 is like Cobb Salad (9:27) What does Warrior 1 ask of the body in terms of muscles and joints? (11:30) Why Nat considers Warrior 1 a peak pose rather than whipping into and out of it in the Sun Salutations (18:40) We consider the ankle and hip in the back leg of Warrior 1 (20:52) Should our postures, including Warrior 1, look like what it looks like in a book? (24:37) We need more than one posture to get into our calves! (27:10) The engagement of the inner arch of the foot on the back leg (36:14) The asymmetry in the pelvis in Warrior 1 (40:39) Shoulders and arms in traditional warrior 1 plus variations (45:11) What other poses can we use to achieve the benefits of warrior 1 without actually doing warrior 1? (48:32)   // RESOURCES & LINKS //   Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter

Hypermobility is the ability for joints to move past an expected range. For many people, certain joints can move well past their range with no pain, however, that is not always the case. In this episode, we dig into all sorts of hypermobility you might encounter in the yoga studio. Sandy shares her history with a more mobile body, and we discuss teaching techniques and language that might help a hypermobile person find more stability.   // IN THIS EPISODE //   Whether women should be allowed to go topless in yoga class (1:35) What is hypermobility? (14:00) The range of hypermobility, at it's extreme, it's called Ehlers-Danlos Syndrome (17:02) Hypermobility associated with hormones, like in pregnancy (19:14) Inhibition of muscular patterns due to posture and hence, a joint may become more mobile due to lack of muscular stability (22:38) Sandy's genetics and hypermobility (24:39) When teaching hypermobile people, we should be careful with goal-oriented words while teaching, or words that describe sensation as it might take a lot for them to feel the sensation (34:50) Why it isn't healthy to take joints regularly out of a "normal" range of motion (36:43) Pain with hypermobility = your brain sending you a danger signal (39:45) End range of motion in yoga classes (47:12) Modifications for low lunge for strength not flexibility (49:40) What yoga styles are better for hypermobility? (55:36) Tired vs. tight muscles (1:00) Is deeper better? And why? What counts as "deep"? (1:02)    // RESOURCES & LINKS //   Topless lady in Victoria yoga class How Hypermobility is Diagnosed Our prenatal episode with Allie Geer Ehlers-Danlos Syndrome Genetics Fact-sheet Yoga Medicine's Online Pain Course Mayo Clinic YouTube videos on hypermobility: here & here Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter

Tensegrity. A term that gets tossed around in the yoga and movement worlds, but what does it mean? In this episode, we discuss the origin of this word and how the idea of tensegrity in the body, or biotensegrity, helps us understand the tension system of the body. We talk about the distribution of stress within the tensegrity system and how an imbalance of tension results in potential injury, and how to bring our bodies back into a balanced state. Oftentimes, yoga is interpreted as being a practice of stretching (only). The tensegrity model helps explain why and how strengthening is paramount for balancing our tension system.    // IN THIS EPISODE //   What is tensegrity? (4:35) Tensegrity = tension + integrity (7:17) What happens when this floating joint system breaks down? (16:10) "Where will a strained compression structure break? Where the strain is greatest. Where will a tensegrity structure break under strain? At its weakest point" - Tom Myers (19:53) The role of the skin on the tensegrity system (22:28) Correlation between cesarean section and elbow pain (25:00) From Tiffany Cruikshank about tensegrity: "Net of continuous tension that creates stability without direct contact" (30:35) Strengthening all sides of the joint (34:38) Key takeaways: 1) just stretching a tight muscle doesn't always correct imbalances, 2)balanced yoga practice, 3) scar tissue + tension in the skin can affect down into joint (40:02)   // RESOURCES & LINKS //   Tom Myers tensegrity model - youtube Tom Myers tensegrity explanation - website Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us

Recently, Nat took a short trip to Portland for a training on mental health and yoga with Yoga Medicine. In this episode, Sandy interviews Nat on her experience and the main takeaways from her week in training. We discuss the importance of epigenetics in mental health, depression and anxiety, the enteric nervous system (your gut) and it's connection to mental health, and so much more. This topic is hugely important for yoga teachers to be well-versed and sensitive towards, so if you're currently a yoga teacher or looking to launch your teaching career, please do have a listen! We discuss tools and techniques to use within group yoga classes that may help someone with depression or anxiety feel a bit more comfortable.   // IN THIS EPISODE //   A little run-down on how Yoga Medicine's programming for yoga teachers (4:34) Are we more nature or nurture? (7:49) What is epigenetics? (10:05) How thoughts are related to our mental health (15:56) Nat's opinion on swear words (17:10) Is what we are doing in yoga, noticing our thoughts and letting go of the negativity, related to Cognitive Behavioural Therapy? (17:55) Meditation for mental health (21:32) What to do when a student has a panic attack in your yoga class (23:37) Are depression and anxiety are the same emotions on two different energetic scales? (24:32) Movement for people with depression: why it's so important for people to enjoy the movement (30:13) The importance of the enteric nervous system (the gut) on mental health (38:52) How yoga may be able to help PTSD sufferers (48:09) How do we incorporate this knowledge into a group yoga class? (53:42) Communication is key! Don't be afraid to go back and forth asking what is actually comfortable, giving them control (58:00)   //  RESOURCES & LINKS // Yoga Medicine 2019/2020 Course Calendar Diane Malaspina Valerie Knopik Episode 28: Yoga and Hormones: Testosterone Episode 9: Yoga and Hormones: How To Use Yoga To Support Cortisol Regulation Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us

It can be so difficult to visualize a joint like the shoulder, much less anticipate how it moves when there is an injury. In this episode, we try our best to describe normal and abnormal shoulder movement and how we can support students in yoga by stabilizing the shoulder blade. Nat shares her and her husband's shoulder histories and describes their path to healing, of which yoga was a large part. We give tips and pointers on how to release and strengthen the scapula, as well as putting ourselves into a mindset of gratitude as we work with our injuries.   // IN THIS EPISODE //   Nat's personal experience with shoulder injuries / pain (8:03) Many rotator cuff injuries come from sports accidents, but in yoga, rotator cuff injuries come up from repetitive strain (13:35) The anatomy of the rotator cuff (it's 4 muscles pulling to win the tug of war of centering the shoulder in the socket) (19:46) The scapula is moving over the back of the rib cage without a real joint connecting it to the ribs (21:57) Over-cueing in side plank and plank (25:51) The down-dog cue that hurts Sandy's shoulder (30:20) Do you actually know how big your shoulder blades are? (31:14) Nat explains the mechanics of upward rotation of the scapula (33:58) Too much tension in the shoulder muscles will inhibit upward rotation of the scapula and stress the rotator cuff (37:22) Dried out fascia between the shoulder blades in constant forward shoulder posture (39:25) Pain and injury of discs in the spine (42:04) Nat shares Eric's story of shoulder injury (her hubby) (50:27) Summary of this episode and what we can do in yoga to address shoulder stability (55:46)   // RESOURCES & LINKS //   Shoulder (glenohumeral) joint Video Movements of the scapula Video Scapula upward rotation Video Episode 20: Does Yoga Increase Bone Density? Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us

It's been quite a few months since we first discussed yoga and hormones in our cortisol breakdown episode. In today's episode, we re-visit yoga and hormones with a breakdown of testosterone. We talk about what testosterone does in the body, how its relationship with cortisol helps regulate metabolism and finally, yoga's potential role in hormone levels. We end the episode with several recommendations for breath work and savasana that may help students find a better balance between cortisol and testosterone.   // IN THIS EPISODE //   What is testosterone? Where is it produced, what signals it to be produced, how is it regulated? What does it do? (4:29) Testosterone has an important relationship to cortisol in the body; this ratio sends signals to the body (9:48) Cortisol levels change during the day; Nat explains how it cycles and how testosterone is related to that cycle (11:34) We explain how yoga allows cortisol to decrease, testosterone to increase, and allows your body to build; like rest/recovery days at the gym (15:00) Study: Cortisol and Testosterone in wrestlers before, during, and after competition (18:46) Low testosterone to cortisol ratio is catabolic, high testosterone to cortisol ratio is anabolic (21:50) How do we bring this information into a yoga class? (38:18) Our brains and thoughts play a huge role in our hormone and nervous system; Sandy talks about how you can even tell with breath work (46:04)   // RESOURCES & LINKS //   Study on cortisol and testosterone in wrestlers Khan Academy course Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us

We got so excited when our friend and fellow yoga teacher Aisha Fakhro suggested we talk about neuroplasticity. It's a topic that electrifies us with excitement and possibility, this idea that the brain constantly changes and adapts according to inputs from your life, your attention, and environment. In this episode, Aisha, who is also a psychotherapist, dives deep into how she uses neuroplasticity within a modern yoga class setting. We talk about social engagement, nervous system regulation, and teaching and appealing to all the different learning styles. This interview is loaded with practical tips about how to address your classes and incorporate challenges meant to tune both our brains and bodies.   // IN THIS EPISODE //   Aisha talks about how she's branched out from teaching yoga to teaching wellbeing (6:30) Definition of Neuroplasticity: The idea that the brain changes and adapts according to your life, attention and environment; it's constantly changing and adapting (8:40) When people have a brain injury, sometimes they can restore functions by building new neural connections (so not just regenerating brain cells themselves, but the connections between them) (11:50) Aisha's excellent example of how Google Maps works and has improved over time (12:11) From the neuroscience perspective, repetition is key! (14:51) Our automatic reactions and "samskaras" as it relates to neuroplasticity (16:34) The brain responds faster when there is a reward system (19:16) As teachers, we can tap into neuroplasticity to deliver any message we want, which is why it's important to have a message that we care about: openness, kindness, social engagement. (20:25) Polyvagal theory - to regulate the nervous system and balance between sympathetic and parasympathetic - the social engagement system of our brains can expand our well being (21:40) Aisha's partner yoga games (22:40) Aisha's two chronic injuries that came as a result of really stringent adherence to alignment and repetitive strain (28:27) Social engagement trains presence, and presence takes us out of our autopilot (35:15) How Aisha deals with personality types that feel most comfortable with structure and "correctness" in yoga (36:15) Meditation research shows regular practice changes the brain areas of attention, memory, emotional regulation, and other areas (38:38) People have preferred learning modalities: visual vs. auditory vs. kinesthetic learning (42:13) Herbert Benson from Harvard Medicine - 3 components that trigger relaxation response (45:38) Richard Davidson collaborating with the Dalai Lama in a study tracking neuroplasticity after death (48:00) Aisha's book recommendations on neuroplasticity: The Brain that Changes Itself - Norman DoidgeInto the Magic Shop - James Doty (49:45) More and more science is showing it's not the modality that creates the healing; it's the safe environment and therapeutic relationship (52:18) Physical trauma shakes the brain and distorts the connections between the left and right hemispheres (52:18) Dropping out of our heads and into our bodies - we train this in yoga, and it's a powerful way to work with trauma (57:41) Self-awareness within a challenging pose as a practice for self-awareness off the mat (1:00:00)   // RESOURCES & LINKS //   Richard Davidson Herbert Benson Book - The Brain

Pose Breakdown... Today we are dissecting Warrior 3 or Virabhadrasana C. This pose is Sandy's hands-down favourite pose and one she threads into nearly every class. In this episode, we talk about why we love it so much, it's musculoskeletal benefits, our favourite cues to refine the pose and how we sequence it within a yoga class. We discuss some important preparations for the pose, like hamstring lengthening and back warm-ups.   // IN THIS EPISODE //   How the gluteus medius is a major player in Warrior 3 (7:01) In terms of sequencing, our opinion on transitions from an externally rotated hip to a neutral hip and vice versa (13:50) Gluteus maximus in warrior 3, both the standing leg and lifted leg (19:20) We talk about a few of our favourite warrior 3 modifications and entries (26:48) We discuss our favourite cues and what we are trying to achieve with them (34:32) Toes pointed or flexed in the lifted leg? What's the difference?  (36:29) Sequencing Warrior 3 and variations of warrior 3 within your class (40:55)   // RESOURCES & LINKS //    Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us

The Yoga Alliance is an international non-profit regulating body for yoga professionals. They set standards for how teachers are to be trained, standards for continuing education and they maintain a registry of teachers who adhere to their standards. In the last few years, they have undertaken a serious review of their standards and more recently have released a number of changes to how yoga teacher education is to be regulated. Thankfully, there is a roll-out schedule in place for these changes, as some of them will be significant. In this episode, we run through the biggest changes in their newly released standards.   // IN THIS EPISODE //   What is the Yoga Alliance and what do they do? (5:16) Changes for Registered Yoga Schools due by one year from Feb 1, 2020 (15:07) Changes for offering 300 hr programs (16:49) Jules Mitchell currently only teaches 300 hr programs (without offering a 200 hr) (17:07) Changes for teachers who teach teachers (18:25) Contact vs. non-contact hours - changed now to have more required in classroom hours (26:33) "Yoga Ethics, Lifestyle and Philosophy" name changed to "Yoga Humanities" (28:35) The only part of your registration with YA that's specifically curated: Equity in Yoga (29:51) Yoga Alliance's new stance on sexual harassment in consent and hands-on adjustment (33:48) Applications for Registered Yoga Schools now go through three teachers to review/feedback (40:27) If you're currently training to be a yoga teacher, you're fine for now, but next year you'll have to do the YA online course if you want to be registered (43:46) New testing for students emerging from a 200 hr YTT (46:41) Sandy's opinion on teaching teachers to build a self-practice/self-care tools (49:26)   // RESOURCES & LINKS //   The Yoga Alliance website Yoga Alliance PDF of Old vs New Overall Operational Model Yoga Alliance PDF of Old vs New Core Curriculum Jules Mitchell's Teacher Trainings Tiffany Cruikshank's Teacher Trainings Follow us on Instagram @natandsandyyoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us

As yoga teachers, we are all guilty of recycling cues from our teachers and peers--"tuck the tailbone" being a very well-known one. In this episode, we discuss the pros and cons of this cue, whether or not we can actually tuck the tailbone without moving the pelvis or low back, and how we can more intelligently speak about pelvic positioning. We finish our discussion with several ways to refine the cue, "tuck the tailbone", and in which postures we find this cue helpful.   // IN THIS EPISODE //   Are there any cues you could use for all poses? (9:23) Yoga International article about throwing out cues entirely (10:14) What should teachers be trying to achieve with the cue, "Tuck your Tailbone"? (11:46) Does the tailbone itself move in respect to the pelvis? (13:03) The Medium article claiming tucking the tailbone is bad for your pelvic floor (14:08) Video about the SI joints (15:14) "Tuck your tailbone" is an easy way to orient the pelvis in space since we can't really move our tailbone without moving the pelvis, and often our spine too (17:55) Bernie Clark's chart from Your Spine Your Yoga book - We can't really know conclusively if anyone is "tucking their tailbone" (20:21) Nutation vs. Counternutation in backbends like cobra (24:23) The Yoga Addiction podcast where we talked about forces in the spine depending on position relative to gravity (30:57) Why Nat practices a minor tailbone tuck in ardha uttanasana tailbone tuck (31:33) "Tailbone tuck" cueing in a backbend (37:59) "Tailbone tuck" and classes that focus on lots of core work (47:18) Nat gives her opinion on drop backs (51:45) The Yoga Addiction "TVA is a badass" podcast (58:30)    // RESOURCES & LINKS //   Yoga International article - Ten Alignment Cues Teachers Need To Stop Giving YouTube video on the SI joint The Medium article - Why Not To Tuck The Tailbone In A Yoga Class Bernie Clark's Book Episode 2: Why The Transverse Abdominis Is One Badass Muscle And How To Use It Episode 3: Interview with Danielle Eve - Everything You Need To Know To Create A Successful Corporate Yoga Business Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us

Pose Breakdown... Today, we break down Side Angle Pose, or Parsvakonasana. We start from the ground up, from feet, ankles, thighs, hips, spine up to the shoulders. We discuss common patterns of tight muscles as they show up in this pose, and what cues we can use to help adjust the pose for more comfort. We cover our anatomical differences that make this pose challenging, discovering that Nat and Sandy are basically opposites. This was probably one of our most entertaining and enjoyable episodes to record and produce.   // IN THIS EPISODE //   We reminisce about our first teacher training, and bringing all the lessons we learned back home (3:22) Why a social network of teachers within your teacher training is so important (10:45) Rachel talks about how social media can feel like a lot of pressure for new teachers to define themselves when they aren't ready yet for that definition (15:16) Are there physical/ spiritual pre-requisites to be a yoga teacher? (24:51) Do teachers need to be able to do a pose in order to teach it? (40:02) Rachel talks about intention / purpose in teaching (45:53) What's the difference between a Yoga Alliance 300 hr and 500 hr training? (48:30) How would a teacher know he or she is ready to teach a teacher training? (50:51) The "path" of a yoga teacher in the modern world (56:41) Interesting variations for the top arm in Parsvakonasana and a variation against a wall that might aid the lat stretch (1:03) Nat's healthy point of view on tight lats (1:06)    // RESOURCES & LINKS //   Parsvakonasana image Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us

Today we chat with our friend and teacher Rachel Land. Despite a severe time difference (Rachel lives in Queenstown, New Zealand), we've recorded this podcast to give you everything you need to know before, during and after your 200 hr Yoga Teacher Training. Whether you've just signed up for a training, or in the midst of a training, we cover several important topics. Like building a social network of teachers for support and advice as you launch this next phase of your life. Like the role of social media in your teaching career. Like whether or not you should be able to perform every pose you teach. We end our discussion with a few words about the "path" of a yoga teacher in the modern world.   // IN THIS EPISODE //   We reminisce about our first teacher training, and bringing all the lessons we learned back home (3:22) Why a social network of teachers within your teacher training is so important (10:45) Rachel talks about how social media can feel like a lot of pressure for new teachers to define themselves when they aren't ready yet for that definition (15:16) Are there physical/ spiritual pre-requisites to be a yoga teacher? (24:51) Do teachers need to be able to do a pose in order to teach it? (40:02) Rachel talks about intention / purpose in teaching (45:53) What's the difference between a Yoga Alliance 300 hr and 500 hr training? (48:30) How would a teacher know he or she is ready to teach a teacher training? (50:51) The "path" of a yoga teacher in the modern world (56:41)    // RESOURCES & LINKS //   Rachel Land's Website Rachel Land's Instagram: @rachel.land.yoga Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us

As yoga teachers, we have been trained to look for alignment in our students. But why are we so fixated on alignment? What does an 'alignment-based yoga teacher' do differently, better or worse? In this episode, we discuss what alignment means to us and our purpose as teachers. We go over 2 important viewpoints from senior teachers Leslie Kaminoff and Bernie Clark on alignment and where it fails us and where it guides us.   // IN THIS EPISODE //   What does calling yourself an 'alignment-based yoga teacher' mean? (10:00) We are taught in 200hr yoga teacher trainings that well-aligned poses create the safest joint alignment. Is this true? (11:47) Lots of alignment cues come from 200 hr YTT training teachers to put group classes quickly and 'safely' into a pose. However, there are many drawbacks to simply teaching with cues from a 200 hr YTT (14:51) "A lot of alignment in general is the balance of the deeper muscles closer to the joint capsule and the superficial muscles to bring more integrity to the joints." (16:35) Tensegrity plays a huge role in how we 'align' our bodies in poses (24:06) Leslie Kaminoff's article in yoga journal, "Asanas don't have alignment" (29:55) We break down dancer's pose into it's constituent parts and talk about how to think about asana more functionally (33:52) Bernie Clark's Yoga International article, "Functional Yoga: When is Alignment Important?" (42:27)   // RESOURCES & LINKS //   Leslie Kaminoff's article Leslie Kaminoff's book "Yoga Anatomy" Bernie Clark's article Myofascial Release video link for Traps Myofascial Release video link for Gluts Rad Roller – The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

Today, we answer the question, "Does yoga increase bone density?" We've chosen 3 research studies to dive into and how it might affect the way we present the benefits of yoga to students. Though it does seem like yoga has a positive effect on osteoporosis and bone density, for the most part this is another case of, "We just don't know enough." We briefly discuss the limitations of current research and pose some interesting questions about bone and yoga.   // IN THIS EPISODE //   Osteoblasts and osteoclasts and why bone is remodeled relatively quickly (19:18) Stress and its relationship with magnesium and calcium balance and why bone is involved in this balance (20:55) What is Peak Bone Mass and when do humans generally achieve it? (24:39) "It has been theorized that achieving a 10% higher peak bone mass in young adulthood could delay the development of osteoporosis by around 13 years, and ultimately reduce the lifetime risk of fracture by 50%. While there is no experimental evidence from large life-long studies required to test such a notion, a growing body of evidence suggests that adaptations to mechanical loading in youth translate to greater bone strength over a lifetime." (Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of osteoporosis, 2017) (27:01) We discuss progressive resistance training, impact activities, and balance training as it pertains to bone density (35:49) Study: Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss (2016) (36:55) Our opinions on yoga and weights (41:45) Study: Effects of an 8-Month Ashtanga-Based Yoga Intervention on Bone Metabolism in Middle-Aged Premenopausal Women: A Randomized Controlled Study. (2015) (45:59) Does someone with a stiffer body build more bone density than someone with lots of flexibility? (57:32)   // RESOURCES & LINKS //     Episode 5: SAID Study 1 Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of osteoporosis Study 2 Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss Study 3 Effects of an 8-Month Ashtanga-Based Yoga Intervention on Bone Metabolism in Middle-Aged Premenopausal Women: A Randomized Controlled Study. (2015) Rad Roller – The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

Beginners are maybe one of the most rewarding groups you can teach, if you can get a group of them together. In this episode, we go over several important aspects of teaching to beginners, like placing them in the middle of the room, incorporating parts of yoga that are meaningful to you as a teacher and whether or not it's appropriate to use Sanskrit during class. We reveal what it was like for us when we began yoga years ago, and the challenges and thresholds we faced then. This episode will equip you with plenty of ideas on teaching to beginners.   // IN THIS EPISODE //   We discuss beginners-only classes vs. beginners within a mixed group class (14:33) The benefits of set sequences when it comes to beginners (19:55) 24:45 - We talk about not understanding "intention" setting for years, and incorporating the other elements of yoga in a beginner's class We discuss teaching 'unguided' to beginners (31:09) Nat talks about the 'comparative mind' for beginners (34:11) We discuss how much teachers need to demo to beginners (39:03) When you aren't sure about people's motivations to take a beginner's class, as a teacher, we need to let go of expectations to understand the content or to be present for it (44:01) Should you use Sanskrit in a beginner's class? (46:19)   // RESOURCES & LINKS //   Yoga 4 Stiff Guys - Vancouver Jonny Kest Rad Roller – The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

Today, we feature our second interview with Allie Geer, who is not only a fascia expert but a prenatal yoga specialist. This episode is a must for anyone teaching public group classes, because sooner or later a pregnant yogi will stroll through your doors, too. We talk about how to make all your students feel welcome and supported, what adjustments you might make in regards to hormone changes with pregnancy and even particular poses to include or remove.    // IN THIS EPISODE // Allie discusses the main differences in moving a pregnant body (6:55) How to teach group classes with pregnant women without singling them out (13:13) The main difference between a prenatal class vs. group class (18:30) About how the hormone relaxin affects the body and what prenatal yoga needs to do to accommodate (25:52) Allie tells us a story about one of her students helping out a pregnant yogi during an outdoor yoga class (31:03) We discuss the pose Malasana and its purpose in a prenatal yoga class (34:30) We discuss the controversy over inversions during pregnancy (36:48)   // RESOURCES & LINKS // Allie Geer's website Allie Geer's instagram @alliegeeryoga Allie's prenatal yoga training with Sue Elkind Episode 7 with Allie (About Cadaver Dissections and Yoga) Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

Restorative and Yin yoga are two practices that often get lumped together into one category. However, our expert guest Hiiro Zake-Sigal Prince sheds light on the distinct differences of these two practices, how and when to intelligently blend the two, and how to decide which is best for you or for your students depending on the needs of your nervous system, musculoskeletal system, fascial system, or otherwise.   // IN THIS EPISODE // Nat tells us how she and Hiiro met (6:55) Hiiro tells us about his history with movement and yoga; it started with Dance Dance Revolution! (8:15) Why Hiiro has named his brand "true identity" (31:22) Hiiro tells us about the tradition of restorative yoga (33:26) Hiiro clearly delineates the difference between Yin and Restorative Yoga (35:38) The one thing Hiiro won't back down on regarding yin (48:21) What would yoga studio schedules be like if we re-labelled classes to just "Yoga"? (53:28)   // LINKS & RESOURCES // Hiiro's website Hiiro's Instagram: @hiiroprince Hiiro's Facebook group Nicole Marcia (trauma sensitive) Hala Kouri (trauma sensitive) Book - Judith Hanson Lasater Book - The Body Keeps The Score Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

The worlds of athletics and yoga are slowly but surely finding a common place to collide and more athletes are turning to various practices of yoga to increase mobility, focus, power, resilience, etc. In this episode we talk about what pieces of the very big and diverse yoga world fit best with athletes; from weekend warriors to professionals.    // IN THIS EPISODE //   Why should yoga be incorporated into an athlete's training program? (9:05) Mindfulness and how it's applicable in sports and life (13:50)  Nat puts together a few focal points for teaching weekend warriors (23:21) Working with an athlete's schedule, whether it's work or training (29:53) Athletes and hormones; yoga can help cortisol decrease after a burst of exercise and raise testosterone...this is a good thing! (36:13)   // RESOURCES AND LINKS //   Episode 5: What is SAID and How Can We Use it in Asana Episode 9: Yoga and Hormones - How To Use Yoga To Support Cortisol Regulation Episode 15: What is Fascia and How Do We Care For it in Yoga? YouTube Video: Three Stretches Every Athlete Should Do - Regardless of Your Sport! Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

In the last few years, fascia has become a huge area of research and investigation. In this episode, we dive into the current knowledge about fascia, its anatomy and how yoga can contribute to the health of the fascia. We talk about common fascia dysfunction, tension patterns, and tendencies. If you're interested in how to serve your fascia through a yoga practice, do listen through to the end for tips and pose suggestions.   // IN THIS EPISODE // Nat and Sandy ramble on about their weekends, and Nat talks about the detox she's doing (5:15) What is fascia and where is it? (15:00) What's fascia made of? (16:42) Why do yoga teachers need to know about fascia? (20:15) What do compartment syndrome and shin splints tell us about fascia? (24:10) Sitting posture, 'locked long' trapezius and rhomboids, and how this affects the fascia around it (34.19) 'Locked short' muscles, like biceps brachii, gluteus maximus (43:09) Which yoga poses are best in terms of fascial health? (47:40) Nat teaches us how fascia and rocks may have similar properties (58:37)   // RESOURCES AND LINKS // Dr. Stephen Cabral's Detox Fascia Conference 2018 Tiffany Cruickshank's Myofascial Release Module with Yoga Medicine Tom Myer's course on Yoga U Online YOUTUBE - Trap release YOUTUBE - Glute Max Release Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

"Our students deserve to know there is yoga beyond the poses," says Seattle yoga teacher Lara Ederer. A firm believer in creating a long-lived yoga practice and teaching career, in this episode Lara discusses all the implications of cultivating sustainable yoga in the modern world. We dive deep into Lara's relationship with Instagram, her tips for teaching mixed-level and multi-generational classes and the importance of incorporating different movement practices as we age.   // IN THIS EPISODE // Lara tells us about her background in addiction and yoga (7:45) How Lara uses Instagram to engage people in the conversation of yoga, specifically beyond what the photos show (13:16) How to maintain a spectrum in your yoga practice (17:47) Lara talks about the struggle of teaching multi-level multi-age group classes and gives us some noteworthy tips (33:58) Keys to creating a sustainable yoga career; moving away from the scarcity mentality and 'your' students is one of them (46:11) We discuss what values and lessons we are implicitly passing on to our classes by tracking pose progression (52:13) Lara's take on feeling threatened vs. creating abundance in the yoga industry (1:05:00) Tips for a sustainable yoga teaching career: 1) Know modifications/variations so you know how to teach to your class2) Teach to something that inspires you3) Invest in your students, communicate with them, speak to their movement during class, notice shifts in their practice and how you might support them4) Refer your students to other classes if it's appropriate 5) As a teacher, take other people's classes  // RESOURCES AND LINKS // Lara Ederer's Website Lara on Instagram @laraliam Tiffany Cruickshank's online courses Carmen Aguilar on Vimeo Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

For a new yoga teacher, breaking into the corporate world to teach yoga is a great source of income and job satisfaction. So, how does a young teacher get into these corporations? In this episode, we'll go over 3 research articles that you can reference while developing your marketing materials. We also talk about positioning yourself as a specialized or generalized yoga teacher.   // IN THIS EPISODE // First, stop talking like a yoga teacher. We go over some keywords to use in marketing materials (7:28) Article 1: The effectiveness of yoga for the improvement of well-being and resilience to stress in the workplace (12:00) Article 2: Yoga for reducing perceived stress and back pain at work (23:00) Article 3: Effects of mindfulness meditation on occupational functioning and health care utilization in individuals with anxiety (28:54) How to reference the articles you've mentioned (40:43)   // RESOURCES AND LINKS // Corporate Yoga Marketing Fact Sheet Article 1 - The effectiveness of yoga for the improvement of well-being and resilience to stress in the workplace Article 2 - Yoga for reducing perceived stress and back pain at work Article 3 - Effects of mindfulness meditation on occupational functioning and health care utilization in individuals with anxiety Mindfulness meditation in the workplace training for teachers Pubmed Google Scholar Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

Whether you've studied the nervous system or not, as a yoga teacher or practitioner you have definitely dabbled within your own parasympathetic nervous system (PNS). In this episode we break down what exactly the PNS is, what it does, and why it's so incredibly important in our yoga practice. At the end of the episode, we give tips to help transition into the PNS, and link up our YouTube video on creating a PNS practice.   // IN THIS EPISODE // What is the Parasympathetic Nervous System (PNS) and what does it do? (4:49) It's relationship to stress, overthinking, travel and being unable to poop (7:00) How each person experiences stress differently and the nervous system balances is unique in everyone (9:15) The simple process of having to think affects your stress level (14:15) The Enteric Nervous System - almost has a mind of its own but is also sensitive to stress (19:55) Can both PNS and SNS work at once? (24:20) What happens to your nervous system when you sleep? (33:13) We discuss a study on 26 healthy people, music, and PNS; As yoga teachers, what music do you play? How do you feel about silence? (34:58) How you can structure a more physical style of yoga in the evening to give your students the physical work they need while supporting the nervous system (46:05)   // RESOURCES & LINKS // Mushroom coffee and Hot Cacao from Four Sigmatic Graphic to visualize the Autonomic Nervous System 2016 Study on Music and the Nervous System Episode 9 - Cortisol YOUTUBE - Activate The Parasympathetic NervousSystem - 5 Tips For At Home Practice Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

NeuroKinetic Therapy (NKT) is a sophisticated form of manual therapy that combines motor control theory and manual muscle testing. Our guest and colleague, Elena Cheung, shares her experience with this method of discovering mis-mapped mind-body connections in her private yoga classes. Elena combines this subtle but powerful practice with yoga to relieve chronic pain, rebuild the neurological connections, and uncover compensatory patterns that are just outside the box of what we learn in common anatomy lessons. // IN THIS EPISODE // Elena's background in rock climbing and yoga (7:40) How Elena found NKT (10:30) What is NKT and why does Elena use it? (10:53) Why NKT doesn't work well with acute injuries (13:54) Elena talks about the 2-day training and different levels of NKT (17:45) How the NKT training differs from an advanced module yoga teacher training (19:18) Elena doesn't advertise her NKT training but uses it as a tool in her back pocket for private yoga clients (22:20) Elena talks about a case with biceps issues where conventional yoga thought didn't help; NKT shed some light on the real issue (25:05) Elena talks about some of her "A-Ha!" moments during the NKT training; examples within her own body (26:58) The subtlety of muscle firing during muscle tests (32:58) How important the nervous system is in what we think is "tense" or "stuck" (39:20) Our discussion on science vs. subjective experience (48:29) Elena's opinion on the placebo effect (49:24) // RESOURCES AND LINKS // Elena Cheung's website Elena's instagram @elenashapeshifts NeuroKinetic Training website NKT on instagram @neurokinetictherapy Rad Roller - The myofascial release tools we use every day DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

Low back anatomy is a complex subject that all yoga teachers are aware of, but few teachers dive deeply into all its intricacies. In this episode, we take a look at the general curve of the low back and its relationship to the pelvis, and what that means for the muscles around it, especially the iliopsoas. By the end of the episode, we break down several poses and discuss their relationship to the low back curve and pelvic orientation. IN THIS EPISODE: What is anterior pelvic tilt vs. posterior pelvic tilt, and how is it related to lordosis? (5:25) What does weight bearing have to do with the curves of your spine? (11:44) Should you try to get rid of anterior pelvic tilt during a backbend? (14:35) What's the relationship of the iliopsoas, sitting posture and the curve of your low back? (22:11) Can we perceive a chronically shortened iliopsoas in a yoga class? (33:05) We chat about poses, Chair Pose and Warrior 2, and common things we see in the shape of the spine in these poses. (38:00) RESOURCES & LINKS: DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

Cortisol has gotten a bad reputation lately as a stress hormone that we should actively work to keep down. However, cortisol is essential for the regulation of so many of our bodily functions and has a natural day-night rhythm that we should learn to work with. In this podcast, we talk about how to use yoga and meditation to work with our cortisol rhythms, how to recognize when the rhythms may be off balance, and how to sequence a group yoga class with cortisol regulation in mind. IN THIS EPISODE: Nat's personal history with emotions, hormones and adrenal fatigue (2:04) Stress and its relationship to cortisol (7:28) We break down what the cortisol hormone does in the body, the good and the bad (8:25) Nat explains how cortisol is regulated and produced - it's like a thermostat (14:00) Yoga and meditation clearly changes the physical body by reducing mental stress - it's in the way our bodies work (22:17) The Parasympathetic Nervous System (PNS) and the Sympathetic Nervous System (SNS) are related to cortisol (22:43) What are the main things cortisol does in the body, in relation to meals, with healing, blood pressure, sleep and wake cycles (29:30)  Cortisol levels depend on the time of day, especially the drop around 3-4 pm (45:51) As yoga teachers, we can work with how cortisol's rise and fall when we sequence classes at various times of day (50:12) Nat's experience with self guided meditation and listening to guided meditations when your brain can't shut off (64:05) Cortisol is immunosuppressive to reduce inflammation; when chronically active, we lose sensitivity to it (72:12) We try to see things from the perspective of a studio owner and the rationale behind paying teachers in different brackets (7:37) RESOURCES & LINKS: Cortisol infographic Guided meditaion apps: Calm App Simple Habit Insight Timer Book: The Organized Mind - Daniel. J. Levitin DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Structure Your Yoga Class To Regulate Cortisol - 5 Key Considerations Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

As yoga evolves with our modern lives, the typical yoga class is becoming part physical therapy, emotional therapy, mindfulness, and a kick-ass workout. To balance all of these expectations, yoga teachers need to wear many different hats, from recommending exercises to providing emotional support. In this episode, we examine the appropriateness of the responsibilities of a modern yoga teacher. IN THIS EPISODE: What are some day-to-day tasks outside of teaching yoga that Nat and Sandy have been asked to do in a yoga studio (1:44) We try to see things from the perspective of a studio owner and the rationale behind paying teachers in different brackets (7:37) How the music you play in class can affect a student's yoga experience (14:19) How to give advice to students when they are asking you about advanced postures (24:19) Dealing with the fine line of giving students emotional support and opening up in class (35:53) RESOURCES & LINKS: DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

In 2017, Nat and Sandy took an interesting "walk in nature"; a cadaver dissection for yoga teachers via Yoga Medicine and the Laboratory of Anatomical Enlightenment. There, they were reunited with Allie Geer, now a Yoga Medicine senior teacher who has completed four cadaver dissections to date. She is a wellspring of information, inspiration and insight. In this episode we talk all things cadaver and why all yoga teachers could benefit from their own walk in nature. IN THIS EPISODE: Allie's connection with Yoga Medicine and what it means to be a Yoga Medicine teacher (4:29) We talk about what effects advanced training has had on us as teachers (6:50) Allie gets into the nitty gritty details of participating in an untreated cadaver dissection (15:47) We talk about the other factors of a cadaver dissection, the heaviness of dealing with a dead person as well as appreciation and purpose (31:22) How does doing all these labs change the way you teach or move? (36:53) Are there any poses you've stopped teaching over the years of doing more advanced training? (45:03) Allie talks about how the cadaver training modules have affected her as a parent (51:10) Allie's final message to anyone looking to do a cadaver dissection (58:00) RESOURCES & LINKS: Book: Anatomy Trains by Tom Myers Anatomy Trains Cadaver Course with Tom Myers Laboratory of Anatomical Enlightenment LofAE videos - trailers and full videos for ~ $3 USD Yoga Medicine website Allie Geer's website Allie Geer's instagram DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

As yogis, we have an innate interest in movement and mobility in the human body. However, what characterizes a yoga class vs. a mobility or movement class? In this episode, we dissect the differences we see and how it applies to modern yoga. IN THIS EPISODE: What is a movement / mobility / functional movement class? (4:40) What advantage yoga has over a movement class (6:40) How you receive information and move affects your nervous system (11:23) The blurry line between a yoga class and a fitness class (15:42) As a teacher getting wrapped up on peak pose sequencing (25:42) We talk about transitions in yoga as a way to teach yoga mobility (28:03)  We give examples of making yoga poses into mobility exercises as another way of "advancing" the pose (31:40) RESOURCES & LINKS: YouTube video: How to Practice Active Range of Motion in Three Static Yoga Poses DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

We can learn a lot by studying principles from different training modalities, and considering how they might apply to the general yoga class. In this episode, we dissect the principle of SAID: specific adaptation to imposed demands. A term often used in the sports world, we show you how SAID is important in many real-life scenarios and in the yoga class. IN THIS EPISODE: The definition of SAID and some examples in yoga and sports (4:30) Nat: "Our nervous system is lazy." She explains more (15:06) What are some applications of the SAID principle in our every day life, in our sports, in our activities? (17:07) The cumulative injury cycle and its relationship to SAID, and why this is of utmost important for yoga teachers who demo (21:22) What is the carryover effect in SAID and how can we use it? (25:33) How can yoga, using what we know of the SAID principle, be of greatest service to athletes? (32:58) What is progressive overload? Sandy explains her stance on joints and fragility in yoga, cues like "keep your knee behind your toes" (35:32) RESOURCES & LINKS: Cha's Organic Coconut Milk Youtube video of Cristiano Ronaldo Power Yoga by Baron Baptiste SAID Progression from Wikipedia  FREE DOWNLOAD: How to Use SAID Principles to a Build Yoga Class or Series How To Teach A Yoga Pose Progression Using SAID Principles DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

As you might expect, science doesn't say much about hot yoga as a detoxification method since the liver and kidneys do most of the heavy lifting in that category. In today's episode, we discuss myths surrounding detoxification in hot yoga and the reasons why we might want to let go of the word "detox" completely. IN THIS EPISODE: What are we detoxifying? (8:50) A toxin we usually don't think about: electromagnetic radiation (11:00) How toxins (or toxicants) are not only things we take into the body, but sometimes by products of our metabolism (12:15) What is the traditional yogic and ayurvedic theory on detoxification (15:46) What are the three phases of detoxification (18:45) What the liver's main role in detoxification is (18:55) What research on the toxic load in sweat tells us about how much detoxifying we may be actually be doing (20:20) How infrared saunas may be a worthy alternative to hot yoga (27:00)  With respect to optimal fascial health, why slow yoga in a hot room might not be the best choice (30:50)  Why you would want to do a yin style practice in a hot room (32:50) RESOURCES & LINKS: Three phases of liver detoxification How much percentage of toxins are in sweat? Toxic components in sweat Swell bottles Brushes for swell bottles Tom Myer's opinion on Hot Yoga with respect to fascial health DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

Big city living is most often accompanied by desk job living. Yoga teacher and entrepreneur Danielle Eve wants to deliver mindful movement and stress release to desk jockeys who might otherwise never step foot in a yoga studio. Danielle and Megan's start-up company, Ebb and Flow Movement, is one of the few in Toronto, ON, that's making a mark in corporations around the city with their business savvy and tenacity. IN THIS EPISODE: Why Danielle started doing yoga (it was a guy) (2:02) How her journey into the marketing world led her to want to teach yoga in the workplace (5:05) What Danielle decided her legacy would be and the Steven Tyler Move (8:03) What is "Crystal Twinkle Woo-Woo" from yoga and why she wants to remove it from how she teaches yoga (11:25) How Danielle speaks to corporate clients: branding imagery and language (18:20) The 3 pillars of Danielle's business philosophy (21:15) Why you need to market to the business (wellness budget) and not the individual employee (24:30) What to wear when you walk into a corporation (27:45) Why and how to choose your teaching language in a corporation vs. yoga studio (32:45) How do you teach mindfulness to a business group (33:50) How do you work around restrictive clothing like business suits (36:00) What's the best time of day to offer classes (43:35) RESOURCES & LINKS: John Kabat-Zinn's mindfulness programme Danielle's logo designer: @elliotcarol  Make Lemonade Lululemon for corporate friendly yoga clothing Ebb & Flow Movement Danielle's blog on Building Mental Resilience Danielle on Instagram Ebb & Flow Movement on Instagram DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

For the last few years, the transversus abdominis has been a buzz word among health and fitness professionals. In this podcast, we reveal why it's so talked about, how we can use it in yoga classes and its relationship to other areas of our health. IN THIS EPISODE: How to find the TVA on your body (1:30) What the TVA does; its shape gives us a clue (2:30) How the TVA is not a spinal mover (3:25) How the TVA is a movement-independent muscle; does the TVA activate during an abdominal crunch? (4:12) What muscles does the TVA connect to (7:25) Why you should exhale to feel TVA; but not breath dependent either (8:40) Step-by-step instructions on how to engage and isolate the TVA in the context of a yoga class (9:00) What is the functional relevance of the TVA; we cover some poses where it's relevant (13:45) How Sandy creates TVA engagement even just walking around (15:17) How Nat teaches transitions with TVA awareness (17:28) What Sandy likes to do to build TVA awareness (20:30) How do we go about naming functional movement / functional poses that don't have formal names (25:35) What Stuart McGill's work has taught us about TVA (36:26) How Nat's experience an immense difference in hiking Mount Olympus with her newfound TVA stability (37:00) How to use pranayama for TVA activation (41:45) 30 day Agnisara pranayama challenge (43:59) Is there a link between constipation or abdominal inflammation, lower back pain and depression (45:01) Why the TVA is "The Great Stabilizer" (51:46) RESOURCES & LINKS Stuart McGill - Abdominal bracing Nauli pranayama Agnisara pranayama DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga

Welcome to the Yoga Addiction, brain child of Natalie Senger and Sandy Huen. Today, we talk about our yoga journeys and our motivation for creating this podcast. IN THIS EPISODE: Why Sandy believes our roles as yoga teachers are vitally important to the world of wellness (2:45) Why Natalie doesn’t trust everything she hears and how she hopes this podcast can create more open conversations within the yoga community (3:50) How to approach classical teachings of yoga vs. a more modern approach (5:57) Why Sandy was reluctant to start doing yoga and how an epiphany of her surfboard connected her to the practice (13:40) Why Nat sought out yoga after years of being a gym rat and how she found herself teaching yoga in a mining camp (18:43) What we hope to offer people with this podcast (34:17) RESOURCES & LINKS: The Landmark Forum DISCOUNT - 10% off all Wanderlust Regular Admission Events for 2019 Sign Up for our Monthly Newsletter Contact Us Instagram: @natandsandyyoga