Podcast: Cherish Your Knees

Podcast: Cherish Your Knees

Yoga for Knee Pain

 Yin & Somatics

Cherish Your Hamstrings

During my wonderful 3 weeks in Croatia and Greece, I spent most of my time in areas where the sea meets the mountains. Indescribably beautiful, so many narrow streets and medieval villages to explore. But there is a particular feature of these locations, stairs. So many stairs, and hills. I watched countless people stand at the bottom of a daunting set of stairs to some magical scene with a mixture of fear and demoralization. They were concerned about their fitness level but, mostly their knees, and a predicted bout knee pain post stair climbing. I realized that the knees are more than just joints, they are truly the key to a full and robust experience of the world. When the knees aren’t okay, your life gets a little bit smaller. Rather than engaging with the world, you are forced to withdraw.

This experience was the inspiration for this class. I believe that we have many things wrong about the knees in our society. Rather than cherishing and revering our holy knees, we have fear. Rather than providing opportunities to build stronger and healthier knees, we protect.  So this practice is all about awareness. A confident, compassionate awareness that reinforces your love for your knees and your commitment to maintaining or restoring knee health. We will practice Yin poses with somatic movements and I will offer a dose of evidence based knee education. 

Props Needed: Yoga bolster, 2 blocks and a blanket

The information on this podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this podcast is for general information purposes only.NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS podcast. 

Hamstrings Education

Hamstrings Education

Hamstrings Stretches

 Yin Yoga:

Hamstrings Education

We have a big problem with misinformation in the Yoga world. This problem seems most rampant around the hamstrings but is by no means exclusive to the hamstrings. The myth that stretching the hamstrings will “lengthen” the hamstrings and reduce the subjective experience of tightness has been going around for some time. For this 30 minute practice, we will practice a very traditional Yin practice focused on the hamstrings, EXCEPT, we won’t be stretching the bejesus out of your hamstrings. I’ll teach you a more sustainable approach that will ACTUALLY help you to increase range of motion and decrease sensitivity. Not only is it more effective, but it’s a whole lot more enjoyable. No Props Needed.

The information on this podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this podcast is for general information purposes only.NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS podcast. 

For When You Are a Bit Too Hard On Yourself

For When You Are a Bit Too Hard On Yourself

Yoga for Back Pain

Yin & Meditation:

For when you are a bit too hard on yourself

This 30 minute practice is for you if you tend to get down on yourself, if you are a bit perfectionistic. I’ve borrowed from a meditation I got from the self compassion researcher, Kristen Neff. We will blend Yin Yoga poses with a breathing practice and simple meditation to establish warmth and affection. Our anatomical focus is the shoulders and chest.

Props Needed: A Yoga Block and a Blanket

The information on this podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this podcast is for general information purposes only.NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS podcast. 

Podcast: Getting to Know Your Back: Part 4

Podcast: Getting to Know Your Back: Part 4

Yoga for Back Pain

Yin & Somatics:

Getting to Know Your Back: Part 4

For our final practice in this four part series, we will be working with the upper back, or thoracic region of the spine. For your exploration, I’ve borrowed a bit from a Feldenkrais Method® Lesson, the thoracic clock. If you are a movement geek like me, you will be blown away by the simple complexity of this somatic experience. Prepare to feel stuff you may not have felt in your back before. We will also be touching on one more important back related topic that can’t be ignored. The influence that society and societal norms has on our experience of our back. This is a really juicy practice and it is especially wonderful if you suffer from upper back pain.

This is the fourth episode in a short series “Getting to Know Your Back”. You are free to take the classes in any order.

Props Needed: Blanket and  two blocks

The information on this podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this podcast is for general information purposes only.NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS podcast. 

Podcast: Getting to Know Your Back Part 3

Podcast: Getting to Know Your Back Part 3

Yoga for Back Pain

Yin & Somatics:

Getting to Know Your Back

This is the third class in our series, Getting to Know Your Back. You are welcome to explore these practices in any order. In this practice, we will explore another layer of the experience of the back, the Thoraco Lumbar Fascia. I am fascinated by fascia and have spent a great deal of time studying it. But the TLF is special. The fascia in the low back is unique as you will learn in this practice. Getting to know the TLF will I hope, engender feelings of friendliness even awe in you for this incredible layer of you and your back.

This is the third episode in a short series “Getting to Know Your Back”. You are free to take the classes in any order.

Props Needed: Blankets, bolster and block

The information on this podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this podcast is for general information purposes only.NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS podcast. 

Podcast: Getting to Know Your Back Part 2

Podcast: Getting to Know Your Back Part 2

Yoga for Back Pain

Yin & Somatics:

Getting to Know Your Back

Many who have back pain believe that their spine is unstable. There is a distinct feeling of instability and vulnerability in the back that is reinforced by confusing or misleading messages coming from popular culture and even medical professionals. Current research shows however not that people with back pain are not unstable, but too stiff! In this short practice we will gently explore that stiffness and seek to restore subtilty and differentiation to the movements of the back, especially the spine and ribs.

This is the second episode in a short series “Getting to Know Your Back”. You are free to take the classes in any order.

Props Needed: Two blankets

The information on this podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this podcast is for general information purposes only.NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS podcast. 

Podcast: Getting to Know Your Back

Podcast: Getting to Know Your Back

Yoga for Back Pain

Yin & Somatics:

Getting to Know Your Back

Most of us think of the back as a collection of tissues; North of the hips and behind the core, supported by the spine. We don’t think too much about it unless something goes wrong. Which, happens a lot. Most adults will experience non-specific back pain within their lifetime. That is to say, back pain which has not specific etiology that can be seen on scans. 

The back is an incredibly complicated structure anatomically, but even more so when you consider other parts of the experience like the the vascular system and the nervous system. But humans are not just walking talking tissues. We are embodied selves with thoughts, feelings, beliefs and predictions. These parts of our experience are EVERY BIT as important to our experience as the tissues themselves, maybe even MORE important. So this practice is all about getting to know your extraordinary, multi dimensional back. The development of awareness, differentiation and variability in movement in the back is our goal. All of these things are proven to reduce back pain and sensitivity.

Props Needed: Two blankets, a bolster and two blocks

The information on this podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this podcast is for general information purposes only.NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS podcast. 

Podcast: Trusting the Shoulder

Podcast: Trusting the Shoulder

Yoga for Shoulder Pain

Yin & Somatics:

Trusting the Shoulder

For this gentle but incredibly powerful practice, I have borrowed a lesson from the Feldenkrais Method. You will engage in gentle progressions to experience not just movement of the shoulder joint, but the embodied experience of the shoulder, from the tissues, to your thoughts and beliefs about your shoulder. A practice like this feels mild, but trust that your body is learning, that your nervous systems are developing a faith and confidence in your shoulder. This is a very affirmational way to experience your shoulder, which may facilitate an experience of healing if you struggle with this area.

Props Needed: A blanket

The information on this podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this podcast is for general information purposes only. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS podcast. 

Podcast: Hip Soother

Podcast: Hip Soother

Yoga for tight hips

Yin & Somatics:

Hip Soother

If I had a dollar for every time a student asked for a yoga pose for tight, or painful hips…. It’s one of the main reasons that people come to Yin. The notion that stretching tight hips will relieve stiffness is well embedded into our Yoga/fitness culture. But, based on the evidence that I have seen, stretching does not adaptively lengthen muscles. So, can Yin help? YES! Just not for the reasons you may think. This is a short go-to practice for you if you suffer with tight or painful hips. We will explore some better options than static stretching and I will give you some tips along the way about how you can maintain your soothed hips.

Props Needed: A blanket

The information on this podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this podcast is for general information purposes only. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS podcast. 

Podcast: Neck Pain Inoculation

Podcast: Neck Pain Inoculation

Yoga for Neck Pain

Yin & Somatics:

Neck Pain Inoculation

This is a gentle yet very effective practice for challenging our biases. Neck pain is one of the most common types of chronic pain and like all pain, is a product of bi-psycho-social factors. For today, we will focus of the psychological and cultural contributors to neck pain. We’ll do so with somatic movements intended to activate tissues in your neck, shoulder, and chest. You will also have time in common yin poses to explore and contemplate. This practice is the heart of what I do in Pain Care Yoga. We learn, we are challenged and often delighted by our efforts.

Props Needed: A blanket, 2 blocks and a bolster

The information on this podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this podcast is for general information purposes only. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS podcast. 

Podcast: Heart Closing

Podcast: Heart Closing

Yin Yoga for Stress

Yin & Meditation: Heart Closing

To me, Yin is the answer, the cure, for our stressful times. A practice which invites us to slow down, attend to the self and surrender is not just helpful, it’s vital. So for this practice we will retreat from the heart opening, expanding and activating for an opportunity to soften, to close and defend to heal. As a people pleaser and perfectionist, this meditation and simple movement is not natural for me, but it is so sweet and healing. 

Props Needed: A Yoga Bolster and a Yoga Block

The information on this podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this podcast is for general information purposes only. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS podcast. 

Podcast: Sternal Rhythm

Podcast: Sternal Rhythm

Yoga for Neck Pain

Yin & Somatics: Sternal Rhythm

This practice is a special offering just for my listeners with neck pain. I do a lot of episodes about neck pain. Why? Because it’s one of the most common types of chronic pain. And because it’s hell. Many of my pain care clients come to me for neck pain and so I have a pretty big library of tools and strategies. This practice focuses on restoring the rhythm between the sternum, neck, jaw and hip. We will utilize some somatic movements to help you attend to the sternum. For many this movement is a real challenge but no worries, I’ve offered some helpful tools for learning. You will have some opportunities for comfortable holds in familiar Yin poses as well.

Props Needed: A blanket

The information on this podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this podcast is for general information purposes only. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS podcast. 

Podcast. Yin & Meditation: Expand Your Field of Awareness

Podcast. Yin & Meditation: Expand Your Field of Awareness

Yin Yoga Podcast

Benevolent Attention

This is one of those practices that you just crave. You’ll spend the whole hour on your back enjoying delicious somatic movements and simple Yin poses. Throughout your practice I will be encouraging you to tap into subtle experiences of self. Your efforts will culminate in a meta awareness that feels so good and right. This practice is so valuable if you are someone who suffers with chronic pain. Often when we hurt, it can be hard to access our painful areas with the benevolent attention that mindfulness cultivates. This practice will gently encourage you to bring all parts of you back into the field of awareness. Science shows that this can actually help you recover from chronic pain. 

Props needed: 2 Blankets or a Blanket and a pillow.

 

Podcast: Yin & Somatics for Self Acceptance

Podcast: Yin & Somatics for Self Acceptance

Yin Yoga Podcast

Self Acceptance

In this very supported practice we will be focusing on the movements of the spine: delicious forward folds, sublime twists, exquisite sidebands and soft hearted back bends. As we gently experience the body in these movements and poses, we will explore an idea from the Buddhist tradition, that it takes a strong back and a soft heart to practice compassion. Throughout your practice, I’ll be encouraging you to direct your compassion and self acceptance inward. You’ll get to experiment and feel these ideas in your body and in your practice. 

Props needed: Bolster, two blocks and a blanket. 

 

Podcast. Yin & Somatics: Stretching Water

Podcast. Yin & Somatics: Stretching Water

Yin Yoga Podcast

Stretching Water

We are each granted an amazing opportunity in life to cherish and protect this priceless vessel that we get to live in. I’ve noticed that when my students learn more about their body they can’t help but be in awe of how incredible it is. How unfathomable and amazing is it, that this flesh facilitates our unique and evolving consciousness throughout our lifespan? I’ve learned over the years, that when people know more about their body they make better choices. And that’s what your practice this week is all about. I’d like to help you to understand a little bit more about the structure of your connective tissues, And as always I’ll help you to learn in the best way, through experience. So for today, we will be stretching water.

 

Props Required: 1 or 2 blankets, 2 blocks, a bolster or very firm pillow.

Podcast. Yin & Pranayama: Sleep Well

Podcast. Yin & Pranayama: Sleep Well

Yin for Better Sleep

Yin & Pranayama: Sleep Well

This Week’s 30 minute practice is designed to usher you into a deep and restful sleep. We will combine a breathing practice with simple yoga poses that you can do in your bed right before it’s time to turn in. Equal parts, nervous system regulation and gentle stretch, this practice is all about shifting into your rest and digest nervous system platform. 

Props: a yoga bolster or firm pillow. a blanket or bed pillow for under your head.

I hope you have a great night’s sleep yogi.

 

Podcast: Posture Update

Podcast: Posture Update

Yoga for Posture

Yin & Somatics: Posture Update

Posture is an incredibly loaded topic in our culture. If you’ve been involved in yoga for any time you’ve been receiving messages about posture that may not be helping you. We have hundreds of not thousands of sources daily telling us that our bad posture is the cause of maladies such as chronic pain functional movement issues breathing issues and more. 

The problem with these well meaning sources of advice, is that they are not evidence-based. We don’t really have any evidence to show that “poor posture” can cause chronic pain, in fact the opposite is true with regard to neck pain especially. We see that hypervigilance towards posture seems to be associated with higher levels of neck pain. 

So this class is designed to help you update your understanding of your posture. I’m hoping to provide a very affirmative experience for you regarding the areas of the body that we typically associate with the posture the upper back the chest the shoulders and the neck.

Props Needed: Bolster or firm pillow, block and blanket

Podcast: Yin for Strength?

Podcast: Yin for Strength?

Yoga for Strength

Yin for Strength?

So… unfortunately, none of the movements in Yin actually achieve the conditions that are required to build strength. BUT! Yin can be an amazing complement to strength training. Active restoration and rest are as essential to building muscle, endurance and stamina as weight training and cardio. Those activities break us down a bit, in a good way! And rest supports the natural regeneration of tissues that allows us not to just get back to where we started, but a little better. Over time this is how we become resilient, how we improve our energy levels and strengthen our tissues.

 

 This is a short practice intended to support circulation and yawn hardworking areas such as the hips and shoulders. I hope that you will return to this one as a luxurious workout cooldown or as a good stretch on off days.

No Props Needed

Podcast. Yin & Somatics: A Hug for Hardworking Hips

Podcast. Yin & Somatics: A Hug for Hardworking Hips

Yoga for tight hips

Yin & Somatics: A Hug for Hardworking Hips

This practice is what you need if you’ve been struggling with tight, uncomfortable hips. In addition to some familiar Yin poses we will also be practicing bits and pieces from a Feldenkrais Method® lesson that I’ve borrowed. We really tend to vilify tension in our culture. We’ve got dozens of ways to blast, release, roll and massage this supposed problem. But what if the tension you were experiencing was not exactly what you thought it was?What if it wasn’t harmful? What if the strategies you’ve been using aren’t really that effective? 

I hope to expose you to some evidence informed tools for making peace with your hardworking hips and for giving you some relief if stiffness and tension are present. 

Props Needed: A blanket, bolster and blocks 

The information on this podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this podcast is for general information purposes only. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS podcast. 

Podcast. Yin & Somatics: Soothe Upper Back and Neck Tension

Podcast. Yin & Somatics: Soothe Upper Back and Neck Tension

Yoga for neck pain

Yin & Somatics: Soother Upper Back and Neck Tension

To be an adult is to sometimes struggle with upper back and neck tension and even pain. This is my professional opinion. Though this pain/tightness can really disrupt your life, it’s important not to get too tied up about it. This practice is to give you some go to tools for managing this suffering. Knowing that you have a way to feel better, is a medicine in its own right. Though you really feel the need to stretch these tissues, it won’t help. That is my professional opinion. There are better strategies to use, which I will show you here.

If you are a person who struggles with upper back and neck tension and pain, you will find this practice invaluable. 

Props Needed: A blanket, bolster and blocks 

The information on this podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this podcast is for general information purposes only. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS podcast.