Today hosts Tiffany and Katja discuss recent research on estrogen’s effects on muscle. This is a hot topic at the moment, so in this episode, we share the importance of understanding the background of our hormones and the effect of estrogen on areas like muscle mass, neuromuscular activation, and recovery.

Listen in to learn how the effects of estrogen are being studied in research and the different ways that estrogen impacts our muscular tissues.

—

• Background on estrogen’s relationship with fascia and tissue [1:59]
• How is the effect of estrogen on muscle being studied [3:31]
• Different types of estrogen [8:38]
• Impact of estrogen on muscles specifically [9:43]
• Importance of individuality when working with women’s bodies [16:29]
• Impact of estrogen on strength on a molecular level [19:03]
• Ways that estrogen impacts recovery [24:26]
• Takeaways [33:41]

—

• Watch this episode on YouTube
• Traditional Chinese Medicine Yoga Teacher Training
• Female Health Yoga Teacher Training
• Traditional Chinese Medicine + Female Health Yoga Teacher Training | Tulum, Mexico – March 23-30, 2025
• Yoga for Athletes Yoga Teacher Training
• Connect with Katja Bartsch:

Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-122.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

We all know that yoga is much more than a physical practice; it is underpinned by a framework of philosophy that is centuries old. But as a yoga teacher, you may or may not have incorporated this theoretical understanding into daily action - or helped your students do so.

So today we talk about the practical application of some key yoga sutras with returning guest Diane Malaspina PhD. In this episode, Diane helps host Rachel appreciate how three of Patanjali's sutras apply to the challenges we face in daily modern life.

Listen in as we discuss the balancing act we must manage to realize any important long term goals, and how self-compassion can be a powerful tool for connection.

—

• Defining the yoga sutras [3:16]
• What yoga philosophy teaches us about the nature of life [6:58]
• Committed practice (abhyasa) & non-attachment (vairagya) [10:54]
• Rolf Gates’ definition of abhyasa [14:35]
• Another definition of sutras 1:12-1:16 – “Trust the Process” [19:42]
• Ahimsa as a counter to fear & polarization [30:36]
• The change begins with us; self-compassion leads to connection [35:07]
• Boundaries as a sustainable balance to Ahimsa [48:15]
• More resources & Diane’s Yoga Medicine courses [51:02]

—

• Watch this episode on YouTube
• Inside the Yoga Sutras – The Path to Freedom Online Course
• Exploring the Yamas through Meditation & Practice Online Course
• Join Diane LIVE & IN-PERSON for the Yoga Medicine® Resilience Retreat from Nov 2nd – 3rd in Santa Rosa, CA
• Suggested reading:
  • Meditations from the Mat, Rolf Gates
  • The Yoga Sutras of Patanjali, Chip Hartranft
  • The Yoga Sutras of Patanjali, Swami Satchidananda
  • Inside the Yoga Sutras, Jaganath Carrera
  • Kristin Neff, Self Compassion Journaling
• Previous Yoga Medicine® Podcast Episodes with Diane Malaspina PhD:
  • 04: Find Ease in Uncertainty
  • 31: The Power of Intention
  • 57: Drishti, the Potency of Our Focus – Research Roundup
• Connect with Diane Malaspina:

Facebook | Instagram | Diane Malaspina

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-121.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

We all deserve to feel good in our bodies, but when we have negative perceptions of how our body looks, feels, or functions that experience can seem impossible.

Today host Rachel talks with returning guest Alison Heilig about the sometimes sneaky ways body image manifests in yoga. In this episode, we discuss how body image forms and the different ways negative body image can show up - including the perpetual optimization of health and demonization of the aging process. We also touch on implications for gender conformity and advocate normalizing diversity in ability and appearance in yoga classes. We share our tips on how yoga teachers can provide positive embodiment experiences, ensuring that body image isn’t what stops our students practicing.

Listen in as we talk about the good, the bad, and the ugly of body image.

—

• Defining body image, and why it matters more in yoga than you think [3:05]
• How does body image form [7:33]
• Personal experiences of poor body image [8:58}
• The added impacts of social media, photoshop, filters & AI [12:50]
• Body image challenges through life; perceptions of aging [14:39]
• The surprising ways poor body image can manifest [16:40]
• Orthorexia, perpetual optimization & the medicalization of body image [20:00]
• Implications in yoga [24:59]
• How yoga teachers can foster more positive body awareness [30:58]
• Tips on teaching groups [39:45]
• Advice for individuals & the slow journey to positive body image [53:33]
• The conversation continues: Fit Bottomed Girls [1:02:26]
• Final thoughts & key takeaways [1:08:04]

—

• Watch this episode on YouTube
• Previous Yoga Medicine® Podcast Episodes:
  • 32: Yoga for Athletes
  • 96: Creating Change
  • 116: Yoga for Menopause & Beyond
• Yoga Journal articles:
  • Are the Poses You Hate The Ones You Need Most?
  • The One Cue I Never Use When I Teach
• Yoga for Athletes Teacher Training
• Connect with Alison Heilig:

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

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-119.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Today hosts Tiffany and Katja dive into the common misconceptions around breath work and Pranayama. Is breathwork really the new Pranayama? Is deep breathing indeed always better? Does breathwork really need to be intense to work? In this episode, we unpack these and other common misconceptions about Pranayama and breathwork.

Listen in to find ways to feel better in your life through a better understanding of Pranayama.

—

• Myth 1: Breathwork is the new pranayama [3:07]
• Myth 2: The ultimate goal of pranayama is to fully control the breath [9:02]
• Myth 3: Pranayama must be practiced over long periods of time to see benefits [16:31]
• Myth 4: Ujjayi and/or deep breathing is a superior technique [22:29]
• Myth 5: Breathwork involving hyperventilation is life-changing, always [30:36]
• Myth 6: Only advanced practitioners should do Pranayama [37:31]
• Myth 7: Pranayama has one magic rhythm/ pattern [41:17]

—

• Watch this episode on YouTube
• Pranayama Yoga Teacher Training
• Previous Yoga Medicine® Podcast Episodes:
  • 85: Research Roundup: A Stroll Through the Breathwork Landscape
  • 87: The Science of Breathing Less: Research Roundup
• Connect with Katja Bartsch:

Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-118.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Ahimsa or non-harming is a central value of yoga philosophy, but looking at the world around us it’s all too easy to find examples of systemic suffering that seem impossible to solve. Today’s episode tackles one such issue; gender-based violence and sex trafficking.

Host Rachel speaks with Sarah Symons, founder of international non-profit Her Future Coalition which has been working since 2005 to ensure that survivors of trafficking have what they need to remain free, safe and independent.

As well as sharing her own story, Sarah gives tips for those wanting to get involved in this or any other service work, including the importance of starting with a single step, listening to those who are closest to the issue, making mistakes and learning from them, and focusing your energy on the positives.

—

• The mission of Her Future Coalition [2:17]
• Why it’s so difficult to face gender-based violence [3:25]
• Sarah takes her inspiration from survivors [7:04]
• Early mistakes: trying to rush the healing process [10:26]
• Survivors often can’t return to their family [13:38]
• Benefits of the shelter environment for survivors [17:05]
• The power of non-verbal healing modalities – art, movement, games [18:59]
• Looking to the long-term: vocational education [22:39]
• Ripple effect: Survivors become part of the solution [24:50]
• Handling despair [28:51]
• Keys to success in service work [31:26]
• Savoring joy [34:48]
• Final takeaways [40:04]

—

• Watch this episode on YouTube
• Previous Yoga Medicine® Podcast Episodes:
  • 37: Yoga as Service with Amanda Cunningham
• Yoga Medicine® Seva Foundation
• Connect with Sarah Symons:

Facebook | Instagram | Her Future Coalition | TEDx

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-117.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Perhaps you’ve heard that menopause is having a moment. But while menopause is more present in the media, there’s still a lack of balanced, nuanced, and honest information around this stage of life.

In this episode, host Rachel talks with yoga and Pilates teacher and teacher-trainer Niamh Daly about her passion project: yoga for the late reproductive stage, perimenopause, menopause, and beyond.

We discuss the lesser-known physical and mental implications of this menopause, and how we can fine-tune our yoga practice to support our changing needs.

—

• The challenges of measuring the effects of yoga with research [3:00]
• What inspired Niamh’s fascination with this life stage [5:14]
• The new stigma around menopause [10:28]
• Perimenopause can trigger existential angst [14:57]
• Less discussed impacts of menopause: changes in perceived capacity [19:48]
• Rage and menopause [24:54]
• Changes in self esteem [28:47]
• The medicalization of menopause & health worries [31:01]
• Shifts in purpose, career, relationships & libido [33:35]
• Yoga asana through late reproductive stage, perimenopause & menopause [38:32]
• Differences in approach: perimenopause vs menopause [47:58]
• The vital importance of Satya in media coverage & in our teaching [51:58]
• Research on menopause and pranayama [58:00]
• Meditation, self-judgement, CBT & Pratipaksha Bhavana [1:02:46]
• Wrap up & more resources [1:05:07]

—

• Watch this episode on YouTube
• Female Health Yoga Teacher Training
• Previous Yoga Medicine® Podcast Episodes:
  • 63: Yoga & Osteoporosis with Michaela Smith
  • 91: Balance Myths Busted with Sava Papos
• Connect with Niamh Daly:

Facebook | Instagram | YouTube | Yinstinct Yoga

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-116.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

Any potent practice carries the potential for adverse effects, and yoga - while comparatively gentle - is no exception.

Yin yoga seems to generate especially polarized views, so today hosts Tiffany and Rachel unpack its common cautions and contraindications.

Listen in as we explore who Yin yoga is best for versus who might invest their time elsewhere, and share our tips on how we can all approach this nourishing practice to minimize risks and maximize benefits.

—

• Polarized views of Yin yoga [3:33]
• Yin and hypermobility [6:09]
• Approaching Yin when you don’t need more range of motion [10:17]
• Yin during pregnancy [16:00]
• Yin during spinal injury: disc injury, osteoporosis [17:17]
• Yin for older populations: osteoarthritis, joint replacement [25:34]
• Ongoing themes: more isn’t better, take an individual approach [32:43]
• Yin for sedentary people & desk workers [36:01]
• Yin for athletes [38:25]
• Recap: It’s about HOW you approach Yin yoga [45:57]
• Tips for Yin yoga teachers [48:51]
• Final takeaways & resources [52:09]

—

• Watch this episode on YouTube
• Yin & Meditation Teacher Training IN-PERSON in Colorado October 13-20 2024
• Yin & Meditation Yoga Teacher Training Online
• YMO Balanced Function for Flexible Folks Series
• YMO Tutorial: Practicing with Osteoporosis

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-115.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.