119 Body Image in Yoga: Community Conversations with Alison Heilig

Despite several years of upheaval and uncertainty, grassroots yoga studios are still the beating heart of many communities world-wide, so today Rachel hosts a panel of yoga studio owners to discuss the current state of studio life across the globe. In this episode, we explore what has changed over the past few years, what studios are struggling with today, and what seems to be working well. Common themes emerge around the difficulty of finding a class schedule and pricing strategy that work for everyone, maximizing teacher fulfillment and consistency, balancing regular classes with special events, and building lasting relationships with the wider community. Listen in to this episode to hear what has changed in yoga studios since the pandemic, and what to look forward to in the future. Things don’t have to be the way they were before. — Show Notes: How things have changed: online vs in-person, classes vs other offerings [2:46] Biggest struggles: teacher consistency, scheduling, managing special events [10:38] What’s working well: variety & choice, price packages, community relationships [19:19] Looking to the future: things don’t have to be the way they were before [42:41] Final thoughts [51:49] — Links Mentioned: Watch this episode on YouTube Connect with the yoga studio owners: Anne Eberhardt: Instagram | Facebook | Bubble Yoga Ashley Gudknecht: Instagram | Facebook | Gud Yoga Dana Diament: Instagram | Facebook | Lennox Yoga Lisa Hamre: Instagram | Facebook | My Yoga Room Rachel Workman: Instagram | Facebook | Longview Yoga Wellness Shannon Stephens: Instagram | Facebook | This Land Yoga You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-124. 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’s topic is one of our favorites. Hosts Tiffany and Rachel dive deep into sequencing to unpack common pitfalls for yoga teachers and how they can be avoided. Is there such a thing as too much of a good thing? How can we choose a class focal point or theme that resonates with students? Are we teaching from a place of thinking rather than feeling? In this episode, we talk about the most important aspects of sequencing, what to add to or trim out of your class, and how to shorten or elongate students’ perception of time. Listen in to learn how to create a balanced and intention-based yoga class sequence. — Show Notes: The pressure of the “perfect” sequence [1:26] Pitfall #1: Timing, timing, timing [5:09] Pitfall #2: No central theme to create clarity & cohesion [15:30] Pitfall #3: Too much of a good thing [21:18] Pitfall #4: Picking the wrong theme for your students [26:32] Pitfall #5: Unintentional overload [30:15] Pitfall #6: Sequencing purely for novelty or complexity [36:03] More rapid-fire sequencing tips [41:00] Yoga Medicine® Sequencing with Purpose online training [49:12] — Links Mentioned: Watch this episode on YouTube Sequencing with Purpose Online Yoga Teacher Training Yoga Medicine® Podcast Episode 95: Smarter Not Harder: Creative Sequencing 5 Most Common Sequencing Mistakes That (Even Experienced) Yoga Teachers Make Yoga Teachers: Here’s How to Get 5 Completely Different Classes Out of the Same Exact Sequence of Poses You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-123. 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 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. — Show Notes: 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] — Links Mentioned: 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. — Show Notes: 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] — Links Mentioned: 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.

Today hosts Tiffany and Rachel talk about the all-too-common complaint of neck pain and its hidden contributors. We discuss local sources of neck tension, explain the importance of the thoracic spine and shoulder complex, and dive into more subtle influences like posture, the nervous system, and even breath mechanics. Listen in to learn a well-rounded approach for generalized neck pain relief. — Show Notes: Myriad potential reasons for generalized neck issues [00:47] A good starting place: stretches or strengthening for the neck itself [2:36] Differentiate between neighboring muscles in neck tension [3:44] Mixed signals around the cue “shoulders back and down” [6:39] Shoulder mechanics as a solution for neck pain [11:06] Posture and neck pain [12:53] More subtle influences on neck pain: stress, living in the future [15:37] MFR favorites for stress relief [18:37] Addressing the posterior shoulder and chest opening [21:56] Core and hip stability as a hidden influence on the neck [23:54] The place for targeted neck strengthening work [26:46 The role of thoracic mobility, respiratory function, and the jaw [30:55] Summing up: Start gently and work indirectly [33:46] Relevant Yoga Medicine Online classes [39:19] Relevant Yoga Medicine Teacher Training options [41:14] — Links Mentioned: Watch this episode on YouTube Yoga Medicine® Teacher Trainings: Spine Anatomy, Dysfunction & Application Shoulder Anatomy, Dysfunction & Application Myofascial Release Nervous System & Restorative Pranayama Yoga Medicine® Online Classes mentioned: Neck Fix Regulate Neck Pain Neck Resilience, Isometrics & Headstand Fast-Track to Zen Neck, Shoulder & Upper-Back Favorites Mobilize Your Shoulders, Release Your Neck Spine Series 3: Head & Neck Awareness You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-120. 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. — Show Notes: 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] — Links Mentioned: 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. — Show Notes: 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] — Links Mentioned: 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. — Show Notes: 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] — Links Mentioned: 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. — Show Notes: 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] — Links Mentioned: 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. — Show Notes: 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] — Links Mentioned: 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.