The Yoga Posers Podcast

In Part 2 of our Bhramari (bee breath) series, we move from the "why", to the "how".Yoga Therapist Sarah Westbrook and Guest Host Kristen Simons, Licensed Therapist and Yoga Teacher break down how humming actually works—what’s happening in your throat, your diaphragms, and your nervous system—and why this simple sound can be so calming.We also talk about:--why people feel awkward using their voice (and how relaxing your tongue, lips, face and throat can help you sound sooo much better)--how to find a pitch that actually relaxes you--the connection between jaw tension, breath, and anxiety--how humming can anchor your attention when your thoughts are racing--why “perfect breathing” can actually make anxiety worsePlus, we explore playful ways to practice—from “purring pranayama” to simple humming exercises you can do while driving, walking, or doing dishes.This isn’t about doing it perfectly. It’s about finding something that actually works in real life.Check out Vocal Coach Dylan; he's amazing!! https://youtube.com/@vocalcoachdylan?si=elXcVxbSgxc9Py4pKristen Simons, LCPC, PMH-C, RYT is a licensed therapist, certified perinatal mental health specialist, yoga teacher, and mom of two. She is the founder of Embodied Healing Counseling & Yoga in Evanston, where she integrates psychotherapy, yoga therapy, and nervous system practices to support women navigating high-functioning anxiety, burnout, and the identity shifts of motherhood. Outside of her professional work, Kristen loves spending time with her family and tending to her many—many—houseplants.Links:www.embodiedhealingtherapist.comhttps://www.instagram.com/embodiedhealingevanston/https://www.facebook.com/kristensimonstherapy

In this episode, we explore Bhramari Pranayama—also known as humming or “bee breath”—and why it’s such a powerful tool for calming the nervous system.Joined by Therapist and yoga teacher Kristen Simons, weunpack how breath acts as a bridge between the physical body and emotional experience—especially when you’re overwhelmed, anxious, or stuck in your head.Because here’s the truth: you can’t always think your wayout of how you feel.But you can change your state through the body.We talk about:Why humming activates the parasympathetic nervous systemHow humming exists throughout the animal world and is crucial for creating a sense of safetyThe limits of talk therapy (and where somatic work comes in)Why relaxation is a skill-not a personality traitHow breath practices bridge the gap between our logical brain and out emotional center to create calmThis is Part 1 of a two-part series on Bhramari Pranayama.In Part 2, we’ll break down exactly how to practice it.Guest Host Kristen Simons, LCPC, PMH-C, RYT is a licensed therapist, certified perinatal mental health specialist, yoga teacher, and mom of two. She is the founder of Embodied Healing Counseling & Yoga in Evanston, where she integrates psychotherapy, yoga therapy, and nervous system practices to support women navigating high-functioning anxiety, burnout, and the identity shifts of motherhood. Outside of her professional work, Kristen loves spending time with her family and tending to her many—many-houseplants.www.embodiedhealingtherapist.comhttps://www.instagram.com/embodiedhealingevanston/https://www.facebook.com/kristensimonstherapy

In Part 2 of Yoga Therapist Sarah Westbrook's conversation with Birth Educator Jenny Barron Fishman, we move from preparation into reality.We begin with how prenatal yoga is actually taught—looking at circulation, breath, and the physical changes of pregnancy—and why many traditional approaches to strength, stretching, and “core work” don’t fully apply here.But this isn’t just about modifying poses.As the conversation unfolds, it becomes a deeper exploration of how the body adapts during pregnancy, and why trying to control that process—whether through the pelvic floor, breath, or movement—can sometimes create more tension than support.From there, we move into postpartum:the pressure to get your body back, the reality of exhaustion and nervous system overwhelm, and what it means to care for a baby when nothing is predictable.What emerges is a different understanding of yoga—not as a way to optimize the experience, but as a way to stay with it.This is where the practice leaves the mat and meets real life.Jennifer Barron Fishman, LMT, E-RYT, RPYT, ICCE, CIMI.Jenny is the owner of Sweet Pea's Studio, A Family Yoga Center, which opened in April of 2002 in the Northcenter neighborhood of Chicago. Jenny has been practicing massage therapy for 35 years, specializing in Bodywork for the Childbearing Year. She is a Certified Infant Massage Instructor and a Craniosacral Therapist, specializing in CST for infants and breastfeeding support. She received Advanced Yoga Teacher Certification through the Temple of Kriya Yoga in 1997, and is a YA certified Prenatal Yoga Teacher Trainer. She is also a labor support and postpartum doula, an ICEA Certified Childbirth Educator and a CAPPA Breastfeeding Educator. She is a member of ABMP, ICEA, YA and IAIM. She is mom to 2 lovely humans, Eve (22 yrs) and Nate (19 yrs). Sweet Pea’s Studio was named “best escape for moms and babies” by Chicago Magazine and has been described as the “equivalent of a mother’s hug.”

Once you understand neutral spine, Pointer Dog (Bird Dog) becomes much more than a basic core exercise.In this second episode on Pointer Dog, Sarah Westbrook explores how this pose can be used therapeutically to retrain movement patterns, improve crossbody coordination, and strengthen the core in a functional way.You’ll learn how to:• Prevent the common hip shift (excessive hip adduction) that destabilizes the pose• Use table rocking and scapular awareness to prepare the shoulders and spine• Build coordination through diagonal functional lines of the body• Practice variations like Fire Hydrant, quad stretch Pointer Dog, and floating knee plank progressions• Identify asymmetries between sides• Use the pose to prepare for more complex movements like Warrior 3You’ll also hear why transitions are often the most injurious moment in yoga practice—and how to clean them up.Pointer Dog may look simple, but when practiced with precision it becomes one of the most powerful tools for building resilient movement patterns both on and off the mat.

Pointer Dog—often called Bird Dog—is one of the most common core exercises in yoga.And it’s also one of the most commonly misaligned.In this episode of The Yoga Posers Podcast, yogatherapist Sarah Westbrook breaks down the fundamentals of Pointer Dog and explains why this seemingly simple pose is actually a powerful diagnostic tool for how your body organizes its core.Most people are taught to simply lift the opposite arm andleg. But the real challenge of the pose is something deeper: maintaining a neutral spine while the limbs move freely.You’ll learn:• What Pointer Dog (Bird Dog) is actually training• Why neutral spine and a level pelvis matter for back health and core stability• The difference between lumbar extension types (“archers”) and lumbar flexion types (“tuckers”)• How to use Dead Bug progressions to feel when the core is stable• Why many common cues fail—and what works better• How external feedback tools like poles and props can dramatically improve alignmentThis episode is the foundation for practicing Pointer Dogwell—and for understanding how core stability should function in many otheryoga poses.If you’ve ever wondered whether you actually have goodcontrol of your core, this conversation will change how you approach Bird Dog.

Child’s Pose should feel restful—but for many people, misalignment or the wrong variation increases discomfort in the low back, misses foot training benefits, or limits breathing.In Part 2 of this series, Sarah breaks down common Child’sPose mistakes and shows how to modify the pose for your body. Learn how to improve rib cage breathing, access true side bending, and choose better alternatives when Child’s Pose isn’t the right fit.This episode is especially helpful if you struggle with lowback pain, disc issues, tight feet, or bad breathing habits.In this episode, you’ll learn:Why belly breathing isn't enough (and how to restore ribcage expansionHow to actually side bend in Child's Pose (not just move your arms)When Child's Pose may worsen low back or disc issuesBetter alternatives when you need back strength instead of stretchingHow to fix tight feet and sickled anklesWhat most people get wrong in Broken Toe PoseHow to create a truly restorative Child's Pose with props that take you out of the pose in order to get deeper inWhy Thread the Needle from Child's Pose can be problematicHow Puppy Pose is the bridge to getting correct shoulder alignment in Down DogThe goal isn’t to force your body into a shape—it’s to usethe pose as a tool for support, space, and real rest.If Child’s Pose doesn’t feel good, you’re not doing itwrong—you just need a better option.🎧 Listen to Part 1 for alignment, setup, and foundational modifications.

Child’s Pose is supposed to be restful. So why does it hurt so often?In this solo episode, Sarah Westbrook breaks down Child’s Pose (Balasana) body part by body part to uncover why this “resting” posture can create discomfort in the knees, hips, ankles, low back, neck, and shoulders — and how to adapt it intelligently.You’ll learn:• When to widen the knees — and when not to• How to reduce knee compression with simple prop strategies• Why how fast or slow you flex your hips directly affects back pain in this pose• Why your hip structure might prevent you from kneeling comfortably• How to lengthen your spine when you need to, and round it when it's too straight• How to use Child’s Pose to train healthy shoulder mechanics before weight-bearing posesThis episode challenges the assumption that Child’s Pose is automatically restorative. Rest isn’t about collapsing downward — it’s about creating a shape that supports your structure and nervous system.Whether you’re a yoga teacher refining your cues or a curious student trying to understand your own body, this episode will help you make Child’s Pose actually work.Part 1 of 2.

Triangle Pose can feel amazing — or it can irritate the SI joint, strain the low back, and compress the front hip. In this episode, we go beyond basic alignment and explore the pelvic and spinal mechanics that make Triangle Pose either stabilizing or stressful.Jane and Sarah unpack: Why “stack your hips” doesn’t work for everyoneHow flexible students often overload the SI jointTo shift your pelvis towards your back foot...or notWhy you might feel Triangle too much in your top waist (and why that’s a red flag)How to avoid dumping into the front hipSide bending vs true length through the spineBreath strategies for splayed ribs vs tight bodiesIf Triangle Pose has ever felt jammed, pinchy, or unstable, this conversation helps you understand what’s happening in your pelvis and spine — and how to fix it.Ideal for teachers, curious students, or anyone working with SI joint sensitivity.

Triangle Pose looks simple. It’s everywhere — yoga photos, teacher trainings, beginner classes. But doing it well is another story.In this episode of The Yoga Posers Podcast, Jane and Sarah break down the foundational mechanics of Triangle Pose (Trikonasana), starting from the feet and working upward. If you’ve ever felt wobbly, collapsed into your joints, or obsessed with reaching the floor, this episode will change how you approach the pose.We explore:Why getting your hand to the floor (or even a block) can defeat the purpose of the poseHow stance and foot placement changes hip opening and stabilityWhy lifting the arches supports the pelvisThe hidden problem with locking the front kneeWhy so many students cannot engage the quadsWhen a block helps — and when it creates bad habitsThis is a practical, anatomy-informed conversation that helps you build strength, balance, and support in Triangle Pose instead of hanging in your joints.Perfect for teachers and curious students who want Triangle Pose to feel stable, strong, and sustainable.

Traditional breath cueing in Sun Salutation A is designed for opening and closing the body—NOT for core support. And if you're dealing with any pelvic floor issues, this matters more than you think.In this episode, we break down Surya Namaskar A pose-by-pose to show you exactly when to breathe for maximum power, buoyancy, and pelvic floor protection. You'll learn why adding "pause inhales" before effort changes everything, how the "airbag technique" transforms Chaturanga, and why your pelvic floor is actually the foundation of your entire core.

Episode SummaryIn this episode, we step back from poses and choreography to explore how the pelvic floor and core actually function as a responsive system. Rather than focusing on strengthening or engagement cues, this conversation looks at breath, pressure, posture, and adaptability—and why these elements matter so deeply in therapeutic yoga.This episode lays the groundwork for understanding pelvic floor support before applying it to movement. It’s especially relevant for teachers and students who notice instability, downward pressure, or fatigue in flowing practices and want a more sustainable approach.In This Episode, We Explore:Rethinking the core as a dynamic container, but with the power and choice to braceHow breath and internal pressure influence pelvic floor functionWhy “engage your core” is to vague to work therapeuticallyThe importance of posture and alignment prior to movementLetting the pelvic floor respond rather than forcing controlWho This Episode Is For:Yoga teachers and therapistsCurious students interested in pelvic floor healthAnyone who feels unsupported or strained in vinyasa-style practices Listen also to Part 2: Surya Namaskar A as Pelvic Floor Practice Read the companion blog post: Adapting Surya Namaskar A for Pelvic Floor & Core Support

In Part 2 of our Gate Pose deep dive, we explore the biomechanics that make this pose either brilliant or problematic for your joints. We tackle the pointed vs. flexed foot debate, examine how hip positioning affects your entire kinetic chain, and discover why this pose might be your secret weapon for safer Triangle and even Wild Thing.You'll learn how plantar flexion limitations affect your gait, why flexible students collapse into their heels, and how to maintain hip integrity instead of dumping into the joint. We explore creative variations including chair adaptations for anxious back benders, wall work for functional strength, and how Gate Pose becomes a gateway to more advanced shapes when you understand the mechanics.This episode reveals why detailed anatomical understanding isn't about grinding the joy out of yoga—it's about problem-solving so you can practice without pain. Whether you're a teacher sequencing intelligently or a student trying to figure out why your hip feels "dumpy" in certain poses, this breakdown gives you the tools to work with your actual body instead of forcing an ideal shape.Timestamps & Chapters0:00 - Introduction: Beyond the Surface of Gate Pose The specificity conversation - why detailed biomechanics matter for teachers and problem-solving students3:45 - The Lateral Line: What This Pose Actually Addresses Understanding the stabilizing line of the body and bringing animation to compressed tissues5:30 - Standing Pose Connection How Gate Pose creates spaciousness in Warrior 2 and Triangle through proper hip mechanics7:15 - The Ankle Debate: Pointed vs. Flexed Plantarflexion vs. dorsiflexion - which serves the pose and why it matters for your gait12:40 - Flexible People's Achilles Problem Why hyper-mobile students collapse into the heel and how to maintain integrity15:20 - Jane's Hip Discovery Real-time exploration of asymmetry, pelvic rotation, and limitations20:10 - Gait Implications How plantar flexion weakness in Gate Pose reveals problems in your walking pattern23:00 - The "Step on the Gas" Action Using blocks or walls to create functional strength instead of passive stretching25:45 - Foot Drop Prevention How dorsiflexion work in this pose helps seniors avoid tripping and falling27:30 - Teaching Perspective: The Side ViewWhy standing at students' side body reveals compensation patterns in all standing poses31:00 - The Tadasana Stack ChallengeMaintaining neutral alignment while tilting - the scary part of Triangle that Gate Pose prepares you for35:15 - Creative Variations: Flipping Dogs Exploring Camel variations over the straight leg and gateway to Wild Thing40:20 - Chair Yoga Innovation Using the corner of the chair for safe back bending access45:00 - The Energizing QualityWhy this "simple" warmup rates as a 6 out of 10 on the energizing scale47:30 - Sanskrit and RespectThe cultural conversation around language, accessibility, and honoring yoga's roots52:40 - Community and Creative Discovery How collaborative exploration breaks us out of habitual patterns55:20 - The Side Bend Question How close to get to the leg, when to let the bottom line shorten, and the advanced foot-holding variation59:00 - Gateway Symbolism Gate Pose as threshold work - stepping through fear into deeper practice and community1:03:00 - Closing Thoughts The gift of this humble pose and its potential to unlock so many deeper manifestations

We walked into the studio thinking Gate Pose would be a simple 20-minute episode. Two hours later, we'd discovered this "basic" side bend is both the gateway to all other poses and a peak pose.In this episode, Jane and Sarah completely reframe Parighasana, revealing the biomechanical goldmine hiding in this kneeling position. If you've been treating Gate Pose as a throwaway warm-up, prepare to have your mind changed.What you'll learn:Why the kneeling position gives you better feedback than standing poses (less wiggle room = better learning)How to stop kneeling knee pain by shifting pressure from patella to shinThe lateral pelvic tilt training that directly translates to Triangle and Side Angle PosesWhy flexible students need Gate Pose for stability work more than anyoneThe "corn cobbing" hip action that drives femur into socket for safe openingHow Gate Pose connects to Tree Pose through glute medius activationProgressions explored:"Captain Morgan" prep stance for hip mobilityBlock work for lateral pelvic tilt trainingExtended tabletop variation with pelvic tiltsKneeling Half Moon with leg liftsOne-legged Camel (Ustraparighasana)—yes, we found a new pose!Jane shares why she regrets 30 years of not using blankets for kneeling, Sarah breaks down how to activate the BEST hip abductors, and together they prove that whatever style of yoga you prefer, any yoga pose can be harmful or healing.Key concepts: Healthy boundaries (Aparigraha), respiratory diaphragm support, lateral rotation vs rotation in the pelvis, external rotation strategies, and why this pose is secretly a TFL stretch waiting to happen.Perfect for teachers wanting to maximize "simple" poses and students dealing with weakness and stiffness.TIMESTAMP CHAPTERS[00:00] Introduction & Happy New Year[01:45] Gate Pose & Healthy Boundaries (Parighasana & Aparigraha)[03:00] The Body Wants Stability Over Mobility[03:45] Brain Hemispheres & Boundaries (Jill Bolte Taylor)[04:30] Why Side Bending Matters: Creating Space Between Ribs & Pelvis[05:45] Common Complaints: The Two Types of Knee Pain[06:30] Getting Into Gate Pose: Setup & Entry Options[08:00] The Blanket Fix: Leveling Your Pelvis[09:00] Foot Placement & The Captain Morgan Prep Stance[10:15] Gate Pose as Perfect Prep for Standing Poses[11:00] Which Direction First: Kneeling Shin vs Extended Leg[12:30] Maintaining Length: Don't Collapse the Side Body[13:45] Lateral Pelvic Tilt (The Teapot) & Hip Flexion Control[15:00] External Rotation Options for the Straight Leg[16:15] Extended Tabletop Variation with Pelvic Tilts[17:30] The Line: Sit Bone to Knee to Heel Alignment[18:15] "Corn Cobbing" Hip Action Explained[19:30] Energy Direction: Pulling Into Core vs Spilling Out[20:15] Block Prep for Lateral Pelvic Tilt (Standing)[21:00] The Tree Pose Connection[21:45] Making Any Pose Work for You: Student Agency[22:30] The TFL Stretch Hidden in Gate Pose[23:00] Solving Kneeling Knee Pain: Shins Not Kneecaps[24:00] Kneeling Half Moon Variation & Glute Medius Work[25:30] Inventing Ustraparighasana: One-Legged Camel![26:45] Wrap-Up: Peak Pose Status Confirmed

Overdone twists in yoga can torque the S-I joints, the pelvic bones, and the low back. None of these areas should be twisting. Learn how to properly stabilize with your abdominals AND your deep low back muscles to protect these vulnerable areas.Discover why Triangle Pose, Janu Sirsasana and other poses that round, side bend and twist the spine (often with a fixed pelvis and locked straight legs) are a recipe for S-I disaster and how to avoid getting hurt in these poses.Different body types need to activate their core with different cues in order to stop twisting the wrong parts. This episode will help you understand those different cues.

Twists are essential for spinal health and fall prevention—but most yoga classes teach them wrong. If you've ever felt low back pain, SI joint dysfunction, or that "crunchy" compressed feeling during twists, this episode is for you.We break down the critical difference between a "turn" (safe, whole-body movement) and a "twist" (isolating thoracic rotation while stabilizing the pelvis). You'll learn why your lumbar spine barely rotates (only 5-15 degrees!), how to initiate twists from your core instead of yanking with your arms, and why lengthening on the inhale is non-negotiable.What You'll Learn:✅ The #1 reason twists cause low back pain (and how to fix it)✅ Turn vs Twist: Know the difference, save your spine✅ Why "initiate from the lumbar spine" is BAD cueing✅ How to isolate thoracic rotation without grinding vertebrae✅ Core activation techniques that actually work✅ Warm-up sequences for safer, deeper twists✅ Why twists prevent falls as you agePerfect for: Yoga teachers seeking safer cueing methods, students dealing with twist-related pain, and anyone wanting to understand proper spinal mechanics.CONNECT WITH US:🎙️ More episodes: https://www.theyogaposers.com/episodes📸 Instagram: @theyogaposerspodcast🌐 Website: www.TheYogaPosers.com💬 Got questions? Drop them in the comments!Timestamp Chapters0:00 - Introduction: Why We Need to Talk About Twists2:15 - The Spine Health Crisis: Why Twists Matter5:42 - Common Twist Complaints: Low Back Pain & Breathing Issues8:30 - Core Initiation vs Arm Leverage (Stop Pulling!)11:20 - The Most Important Thing: Lengthening on the Inhale14:15 - String of Pearls: Visualizing Spinal Alignment17:45 - Turn vs Twist: The Critical Distinction22:10 - SI Joint Pain vs Low Back Pain (Stop Calling It the Wrong Thing)26:35 - Lumbar Spine Reality: Only 5-15 Degrees of Rotation30:20 - Thoracic Spine: Where Real Rotation Happens34:50 - Fall Prevention: Why Elderly People Shuffle38:15 - Warm-Up Twists: Thread the Needle Breakdown44:30 - The Block Between the Legs Technique48:00 - Standing Warm-Ups & Body Awareness52:40 - Warrior 2 & High Lunge Twists58:15 - Open vs Closed Twists (And Why It Matters)1:04:30 - Core Activation: What You Should Actually Feel1:09:45 - Using Glutes to Stabilize (Not Clench!)1:15:20 - Wide-Legged Forward Fold Twists1:20:35 - The Pinch Test: When You're Arching Too Much1:24:10 - Windshield Wipers: Hip Opening or Twist?1:29:45 - Crossing the Midline: Neurological Benefits1:33:20 - Coming Up: More Advanced Twists00:00 Twists that Heal not Hurt your Spine: Core-Driven Alignment

Learn why frozen shoulder blades destroy your rotator cuff—and how to restore the scapular movement that prevents injury in overhead poses.Most yoga students have been told to "squeeze shoulder blades together" and "pull shoulders down" so many times that they've frozen their scapulae in place—and they're gradually shredding their rotator cuff muscles as a result.This guide breaks down the critical 2:1 ratio of humeral-to-scapular movement that's essential for healthy shoulders. When your arm moves overhead into shoulder flexion, your scapula needs to upwardly rotate and widen. But most practitioners are doing the exact opposite—keeping their scapulae fixed while forcing all movement through the glenohumeral joint.Discover why the "squeeze your shoulder blades together" cue only works for hyperkyphotic posture. Learn what upward rotation actually looks like, why the area around your scapulae is a "dead zone", and how to build proprioceptive awareness through tactile feedback and floor work.You'll find practical guidance on the catcher's mitt principle for armpit positioning, how to check scapular position using the inferior angle test, and when to widen versus when to squeeze. We cover essential poses where scapulae must upwardly rotate (downward dog, handstand, warrior one), therapeutic practices for mobilizing frozen shoulders, and why your "carrying angle" stops you from straightening your arm fully.This is your complete reference for understanding scapular movement, protecting your rotator cuff, and practicing overhead arm positions with anatomical accuracy. Chapter Timestamps00:00 - The Number One Shoulder Problem in Yoga02:30 - Why Students Think Moving Scapulae Is Wrong06:15 - The "Squeeze Shoulder Blades Together" Myth Debunked10:45 - Understanding the 2:1 Movement Ratio15:20 - How Frozen Scapulae Destroy Your Rotator Cuff19:40 - Six Essential Scapular Movements24:10 - The Scapula "Dead Zone" and Building Awareness28:35 - The Catcher's Mitt Principle for Armpit Position32:50 - When Ignoring "Squeeze" Saved Shoulders37:15 - The Inferior Angle Test for Scapular Position42:00 - When to Squeeze vs When to Widen46:30 - Critical Poses Requiring Upward Rotation51:20 - Side-Lying Arm Circles for Frozen Shoulders55:40 - The Hello Kitty Exercise: Isolating Humeral Rotation60:10 - Understanding the Carrying Angle in Women64:45 - Shoulder Extension: Straps vs Interlaced Hands68:30 - Best Poses for Shoulder Extension Work72:15 - Red Flag Sensations and Where to Feel the Work76:40 - Reverse Namaste and Gomukhasana Arms Done Right80:25 - Pointer Dog for Non-Weight-Bearing Arm Training84:10 - Arms Overhead Checklist for Healthy Shoulders87:50 - Myofascial Release Techniques for Scapular Freedom

Yoga has the potential to deeply heal your shoulders, IF you use the right cues. Learn why so may yoga cues contradict each other and how to master both internal and external rotation. Discover why your shoulder blades must movein certain poses, and why it's crucial in other poses that they don't.Eagle Pose is officially yoga's most hated pose—ranking even higher than chinstand among yoga teachers. But the problem isn't you, it's how shoulder binds are taught. In this episode, we expose why "push your shoulders down" is one of the most damaging cues in yoga, what to do when your arms won't wrap in Eagle Pose, why Gomukhasana requires a strap to master shoulder flexibility, and why Reverse Namaste is more about your shoulders and upper back position than your stretching your wrists.We dive deep into collarbone mechanics, scapular rotation, and why most yoga teachers are cueing shoulders completely wrong.

Chair Pose doesn't get the respect it deserves. In this deep dive into Utkatasana Part 2, Jane and Sarah reveal why this underappreciated powerhouse might be the most functionally important pose in your practice—especially as you age.We cover the real mechanics of Utkatasana: engaging the posterior chain, understanding the "scissors" action at the knee, and why your Dobermans (yes, your femur heads) need a proper harness. You'll learn:How to see and feel when flexible yogis are collapsing into jointsHow body proportions affect your version of the poseWhy ankle "dorsiflexion" might be the missing link in your practice.This episode is packed with practical prep work including supported squats, downward dog variations, and low lunge dynamics. We discuss therapeutic applications for older students who've stopped bending their knees, and reveal why single-leg squats should be in everyone's practice.Whether you're a teacher looking for safer cueing strategies or a practitioner tired of knee pain in Chair Pose, this episode gives you the tools to transform this challenging posture into your secret weapon for lifelong strength and mobility.

Jane and Sarah reveal why traditional alignment cues cause knee and back pain—and how to make Utkatasana feel powerful instead. Learn to sit strong in your foundation so you can rise up with confidence. Perfect for teachers and students tired of dreading this pose.Key topics: Knee safety, weight distribution, functional alignment, building strength and endurance00:00 Introduction to Yoga and Self-Judgment01:11 Exploring Utkatasana: The Chair Pose03:22 Symbolism and Personal Growth in Utkatasana05:57 Technical Breakdown of Utkatasana08:16 Functional Modifications and Alignment15:01 Personal Experiences and Insights22:18 The Importance of Proprioception and Feedback

In Tree Pose Part 2: How to Balance in Tree Pose, Sarah and Jane extend the roots to include the hips — exploring hip alignment, core control, and how to teach balance that lasts. Tree Pose becomes a master class in stability, not stillness.They talk through what really happens in the pelvis when one leg lifts, why “neutral” is trickier than it sounds, and how outer-hip containment and lower-abdominal support create the lift (Uddiyana bandha) that makes Vrksasana feel effortless.You’ll learn how to teach Tree Pose from the ground up — how to use your knee at the wall, blocks, and breath to train smarter balance and stronger hips.And, in classic Yoga Posers fashion, expect a mix of anatomy, humor, and honest talk about why losing your balance is part of the point — in yoga and in life.Visit https://www.theyogaposers.com for free yoga pose Cheat Sheets!Keywords:Tree Pose, Vrksasana, yoga for balance, hip alignment, core stability, yoga teaching tips, how to teach Tree Pose, yoga anatomy

The Yoga Posers Podcast cuts through yoga myths and trendy cues to give teachers and students practical, science-backed solutions for common pose problems.Join Jane & Sarah, two Yoga Therapists who have been in the business for decades, as they unpack one yoga pose per episode. They take your most common complaints, update the cueing, and explain how to make the pose work for your unique body. Each episode finishes with therapeutic applications.Visit their website for free yoga pose Cheat Sheets and to listen to every episode: https://www.theyogaposers.com/

Roots Before Branches: Tree Pose from the Ground UpGet your FREE Cheat Sheets for every pose: https://www.theyogaposers.com/episodesJoin The Yoga Posers as they dive deep into Tree Pose (Vrkshasana), starting with the often-overlooked foundation: your feet. Jane and Sarah share how life stress affects balance, then get into the nitty-gritty of foot anatomy—from the 33 joints and thousand nerve endings to arches, pronation, supination, and bunions. Learn practical techniques like "short foot," the windlass mechanism, and why rolling out your feet matters. They discuss the connection between foot alignment and pelvic floor health, offer modifications for different foot types, and explain why sometimes you just need good arch support. Whether you're a yoga teacher or someone who can't hold tree pose when life gets chaotic, this episode reveals how your feet are the gateway to better balance and hip stability.Chapter Timestamps0:00 - Introduction & Life Balance Stories2:15 - Vrkshasana Basics & Sanskrit4:30 - Tree Pose Fundamentals6:45 - Foot Anatomy & Awakening the Feet11:20 - Myofascial Ball Work vs. Stability14:00 - Short Foot Technique17:30 - Bunions & Foot Health22:00 - Foot-to-Pelvic Floor Connection25:45 - Toe Articulation & Exercises29:30 - Pronation vs. Supination33:15 - Three/Four Points of Contact37:00 - Visual Foot Demonstrations41:30 - Windlass Mechanism & Big Toe44:00 - Practical Modifications & Props48:15 - Movement Philosophy & Consistency

Why Your Arms Fatigue in Warrior 2 + The Hip Mechanics Your Teacher Never Explainedn Part 2 of our Warrior 2 deep dive, we tackle the #1 complaints: shoulder tension, neck strain, and arm fatigue. Most practitioners are unknowingly holding their arms with their neck muscles instead of their shoulder blades—and it's exhausting. We'll show you exactly how to fix it.What You'll Learn:Hip Mechanics:Why "square hips" is anatomically impossible (it's actually 45 degrees)The truth about pelvic rotation and psoas release in the back legHow to cue "shins forward, thighs back" for better alignmentPreventing hyperextension in the back kneeUsing heel lifts vs. heel pressure for different body typesShoulder & Neck Solutions:Why your arms fatigue so quickly (and how to fix it)The "wings on your back" principle—holding arms from shoulder blades, not neckGetting the head of the arm bone back into the socketThe "I Dream of Jeannie" arm technique (Doug Keller's trick)External rotation in the upper arm + pronation in the forearmFlagpole analogy: positioning your scapula for effortless arm supportWhy lifting arms slightly above shoulder height helpsAdvanced Concepts:Thoracic rotation without lumbar grindingWhy forcing square hips causes SI joint and labral injuriesThe difference between old-school cueing and modern biomechanicsUsing wall props and blocks for deeper understandingHow to adapt cues for individual anatomy (retroverted vs. anteverted hips)Connecting Warrior 2 mechanics to advanced poses like Bird of ParadiseKey Takeaway: Stop fighting yourself in Warrior 2. Learn how to use your whole team of muscles—not just your neck and traps—to create fierce, sustainable strength. This episode will transform how you teach, practice, and experience this foundational pose.00:00 - Introduction: Deepening Your Warrior 2 Practice02:00 - Hip Mechanics Recap: Why "Square Hips" Fails05:30 - The 45-Degree Truth: Pelvis Rotation Explained08:15 - Psoas Release in the Back Leg11:00 - "Shins Forward, Thighs Back" Cueing Strategy14:30 - Avoiding Hyperextension in the Back Knee17:45 - Using Props: Wall Work + Block Techniques21:00 - Thoracic Rotation Without Lumbar Grinding24:30 - Why Old-School Cueing Causes Injuries28:00 - THE SHOULDER PROBLEM: Holding Arms with Your Neck31:15 - How Most People Fatigue Their Arms Quickly34:00 - The "Wings on Your Back" Solution37:30 - Getting the Head of the Arm Bone Back41:00 - External Rotation + Pronation Explained44:15 - The Flagpole Analogy for Scapular Positioning47:30 - "I Dream of Jeannie" Arms Technique (Doug Keller)51:00 - Why Lift Arms Above Shoulder Height54:00 - NECK TENSION FIX: Skull Stacking & Rotation57:30 - "Nose to the Side" Cueing for Cervical Rotation60:00 - Engaging Your Full Team of Muscles63:30 - Little Shop of Horrors Analogy (Finding Hidden Strength)66:00 - Warrior Energy: Fierce Without Suffering69:00 - Discernment & The Focused Gaze72:00 - Fine-Tuning for Individual Bodies75:30 - Heel Lift vs. Heel Press Techniques78:45 - Unlocking Hip Flexion for Tight Bodies82:00 - From Warrior 2 to Bird of Paradise Progression85:00 - Wrap-Up: Making the Pose Serve You87:00 - Preview: Tree Pose Next!

Warrior 2 looks simple, but it's one of the most commonly misaligned poses in yoga—leading to quad burn, knee pain, and hip pinching. In Part 1, we break down why traditional cueing fails and how to adapt this foundational pose for YOUR body.In this episode, you'll learn:Why "square your hips" is anatomically impossible for most peopleHeel-to-heel vs. heel-to-arch: which stance works for your body typeHow to engage hip stabilizers (the "rotator cuff of the hip")Weight distribution secrets that make the pose sustainableStrap techniques that completely change your experienceHow to protect your knees by working smarter, not harderPlus: The mythology of Virabhadra, Shiva, and Sati—and what it teaches us about transformation and choosing our path.

In Part 2 of our deep dive into how to forward fold in yoga, we unpack the hidden mechanics of standing forward fold. We talk which cues you should ignore if you have tight hamstrings or, really long hamstrings, and why hinging at the hip (the just right amount) is everything. A must-listen for teachers and students looking to achieve a safer, more sustainable forward fold.

Jane and Sarah dive deep into Uttanasana (Standing Forward Fold), one of the most commonly misunderstood poses in yoga. In this episode, they explore why this seemingly simple pose is actually done incorrectly by most practitioners and how improper technique can cause harm to the back or hamstring attachments.The hosts discuss one purpose of Uttanasana—creating internal refuge by shutting down external disturbances—and share personal stories of using forward folds during difficult life moments. They break down the critical difference between hip hinge and pelvic tilt, explaining why most people either fold at the waist (straining the back) or hyper-extend (missing the stretch entirely).Key topics covered:Common mistakes that lead to injuryUnderstanding hip hinge vs. waist foldingThe role of hamstring length and flexibilityHow body type affects your forward foldWhy the "perfect-looking" pose isn't always safePelvic mechanics and rotation around the femur headModifications for different body types and flexibility levelsWhether you're a yoga teacher or practitioner, this episode will transform how you approach and teach one of yoga's foundational poses and how you fold forward everywhere else in your life!

In the final episode of our three-part series on BridgePose (Setu Bandhasana), Jane and Sarah dive into the subtle but powerful connections between breath, pelvic floor health, and trauma-sensitive yoga.We explore how breathing on the inhale vs. exhalechanges your Bridge experience, how to support students with wide vs. narrow ribcages, and why Bridge is one of the best places to practice full core breathing. You’ll also learn how supported variations like Stirrup Pose can help release chronic holding patterns, calm the nervous system, and makepelvic floor work safer and more effective.This episode is perfect for anyone looking to deepen theirpractice beyond basic alignment—bringing awareness to the breath, the core, and the body-mind connection that makes Bridge such a therapeutic and empowering pose.

In Part 2 of our three-part Bridge Pose series, Jane and Sarah reframe Bridge Pose (Setu Bandhasana) as much more than a consolation prize for Wheel. This episode explores how to adapt Bridge for different body types—whether you’re hypermobile, stiff, or somewhere in between—and how to use props, variations, and therapeutic approaches to makethe pose effective and safe.You’ll learn:How "relative flexibility" is key to why certain cues don't work for youCues for stiff vs. hypermobile studentsVariations like Baddhakonasana Bridge, Chatush Padasasna, and Dynamic BridgeHow to challenge yourself with one-legged bridge and blanket slidesHow too much or too little ribcage expansion affects cervical spine positioning and safety Whether you’re looking to make Bridge more restorative ormore challenging, this conversation will give you practical ways to teach,practice, and enjoy Setu Bandhasana.

In this first episode of our three-part series on Bridge Pose (Setu Bandhasana), Jane and Sarah break down the foundations of this classic yoga backbend. We explore the difference between a yoga Bridge and a glute bridge, why thoracic extension matters more than cranking into your low back, and how small changes in pelvic tilt, glute engagement, and shoulder positioning can make the pose safer and more effective.You’ll learn:How to set up Bridge Pose without jamming your lumbar spineThe role of the glutes (engaged vs. gripping)Why props like blocks and straps can transform the posePractical cues for better pelvic mechanics and shoulder mobilityWhether you’re a student who’s always struggled with Bridge or a teacher looking for fresh cueing ideas, this episode will help you (and your students) discover how Bridge Pose can actually feel good.

Cobra Pose (Bhujangasana) is one of yoga’s most common backbends—and one of the most complained about. “It dumps into my low back!” “It hurts my neck!” “I can’t breathe!” In this episode of Yoga Posers, Jane and Sarah unpack how to make Cobra Pose comfortable, strong, and sustainable. From Sphinx to wall variations, discover simple ways to protect your spine, strengthen your back body, and find real ease in this classic pose.

In this episode of Yoga Posers, Jane and Sarah break down Plank Pose and Chaturanga Dandasana—two of yoga’s most misunderstood (and most skipped) postures. Learn why plank hurts your shoulders and wrists, the most common mistakes in plank and chaturanga, and exactly how to fix them so these poses feel strong, safe, and sustainable.You’ll discover practical alignment tips, core and breath techniques, and variations for every level so you can finally build confidence in your plank.Key Topics Covered:Why plank pose is so challenging and commonly avoidedHow core engagement and breath work transform your plankShoulder alignment and scapular movement explainedProgressive variations: beginner-friendly to advancedCommon mistakes in plank & chaturanga (and how to fix them)Therapeutic applications for different body types

High Lunge (often called Crescent Lunge) looks simple—but once you step into the pose, many things start to fall apart. The back heel drops. The front knee collapses inward. The low back starts to ache. And suddenly a “basic” yoga pose feels anything but basic.In this episode of the Yoga Posers Podcast, Sarah and Jane explore why High Lunge is harder than it looks—and why that difficulty makes it such a valuable training pose.They break down the mechanics of the pose step-by-step, including stance width, leg strength, ankle stability, and how to keep the joints from doing the work that muscles should be doing. You’ll also learn why High Lunge is more than a yoga pose—it’s actually great training for everyday movements like walking, climbing stairs, and maintaining balance as we age.Along the way, they discuss:• Why many students take too narrow of a stance• The surprising role of the quadriceps and glutes• Why the back heel is so hard to keep lifted• How collapsing into the joints leads to knee and back discomfort• The connection between High Lunge, walking, and stair climbing• Why yoga poses get more valuable—not less—as we ageWhether you’re a yoga teacher, a curious student, or someone who has wondered why this pose feels so demanding, this conversation will help you rethink High Lunge from the ground up.The pose is the way in.

Downward Dog might be the most recognizable yoga pose in the world—but that doesn’t mean it’s easy.In this episode of Yoga Posers, Sarah and Jane unpack Adho Mukha Svanasana and explain why this pose—often described as a “rest pose”—can feel anything but restful, especially for beginners.If Downward Dog hurts your wrists, tightens your shoulders, or makes your hamstrings scream, you’re not alone. We explore the mechanics behind the pose and why common cues like “straighten your legs” can actually be counter-productive.In this conversation we cover:• Why Downward Dog often doesn’t feel like a rest pose (at first)• The real reasons people experience wrist pain in Downward Dog• How tight hamstrings affect pelvic tilt and spinal alignment• Why bending your knees is essential for tight hamstrings• Shoulder mechanics and why your shoulder blades need to move• How core support and rib position influence wrist pain and staying power• Why breath and inversion can change how the pose feels in your nervous systemDownward Dog is a pose that evolves over time. As strength, mobility, and awareness improve, what once felt difficult can gradually become a place to regroup in the middle of a practice.If you’ve ever wondered why Downward Dog feels so challenging—or how to make it work better for your body—this episode will change how you approach the pose.