ABCs of the Knees: Anatomy, Biomechanics, & Cueing

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by Jules Mitchell, MS to discuss yoga and artificial intelligence (AI).Points of discussion include:What is AI?How do we commonly interact with AI in today’s world?What would an AI for yoga look like on a practical level?What was Jules’ experience like consulting with a company that wanted to develop AI for yoga?What are the strengths of AI for yoga?What are the limitations of AI for yoga?Is AI yoga safer than practicing to non-AI prerecorded yoga video classes?Is AI yoga more personalized than non-AI prerecorded yoga video classes?What does Jules see as far as the future of AI and yoga?…And much more!Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!Jules Mitchell leads advanced continuing education programs in biomechanics for intellectually fearless yoga teachers. She helps them integrate principles of exercise science and applications of pain science into their classes. Jules is the author of Yoga Biomechanics: Stretching Redefined, a unique, evidence-based exploration into the complexities of tissue mechanics and the human body’s resilience and adaptability. She leads workshops and courses online and worldwide, runs a popular 300 hour yoga teacher training, frequently serves as guest faculty, and hosts a comprehensive mentoring program to support teachers in both education and business. Visit her at julesmitchell.com.Resources mentioned in this episode:Jules Mitchell’s website / Jules on Instagram / Jules’ book Yoga Biomechanics: Stretching RedefinedJenni’s email newsletterStrength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & TravisOnline yoga class library & yoga anatomy workshops with JenniStrength for Yoga email newsletterTo find out more about Travis Pollen: website / InstagramMusic used with generous permission from Dischord A Cappella.Support the Show.**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by Dr. Jessica Steier and Dr. Andrea Love (co-founders of the Unbiased Science Podcast) to discuss wellness myths in the yoga world.Jessica Steier, DrPH, PMP is a public health scientist and data scientist, and Andrea Love, PhD is an immunologist and microbiologist.Together, they run the Unbiased Science Podcast and all of its associated educational resources. Through their work, Jessica and Andrea are devoted to objective, critical appraisal of available evidence on science and health-related topics. They are a much-needed powerhouse of credible, science-based information in a world of social media health misinformation.Points of discussion include:Why did Jess and Andrea start the Unbiased Science Podcast?What is the wellness industry?What is the “risk perception gap”?The challenge that exists for laypeople to discern whom to trust for health informationWhat is the difference between the wellness industry and conventional medicine?How are wellness products regulated? Does the FDA consider supplements medicine or food/dietary products in terms of regulation?How does the U.S. compare to other countries in terms of regulation of wellness industry products?What is a wellness coach/health coach? What’s the difference between a nutritionist and a registered dietician?Are multivitamins (pills or powder) effective in terms of supporting health – or do they just make expensive pee?Are organic foods truly healthier for us? Are organic foods really better for the environment?Is the list of “dirty dozen” foods that should always be purchased in organic form – never conventional – evidence-based?Is the statement “yoga boosts the immune system” evidence-based?What are actual evidence-based tips for optimizing our health?What are Jess and Andrea’s tips for how to discern whether the info you see on social media is credible?…And much more!Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!Resources mentioned in this episode:Follow and learn from Jess and Andrea on InstagramJess and Andrea's Unbiased Science Podcast websiteJenni’s email newsletterStrength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & TravisOnline yoga class library & yoga anatomy workshops with JenniStrength for Yoga email newsletterTo find out more about Travis Pollen: website / InstagramMusic used with generous permission from Dischord A Cappella.Support the Show.**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Jenni and Travis discuss the top 7 most misused movement terms in yoga. Why did each of these movement terms make the list? How are their common uses in the yoga world unhelpful? How can we update our movement-based yoga language to be more in line with movement science?Jenni and Travis are also offering a free *written guide* to the top 7 most misused movement terms! Grab your free guide here: https://www.jennirawlings.com/yoga-language-clarified-sign-upResources mentioned in this episode:Free written guide: Top 7 Most Misused Movement Terms in Yoga!Jenni’s email newsletterStrength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & TravisBlog post: End-Range Training: Does Closing the Gap Between Active and Passive ROM Prevent Injuries?Research article: Is There Any Non-functional Training? A Conceptual Review Podcast episode: Fascia Myths & Fascia Facts Part 2: Yin Yoga & Myofascial ReleasePodcast episode: Interoception, Emotions, Pain, & YogaPodcast episode: Should We Always Listen to Our Body?Podcast episode: Is Yoga Functional Movement?Podcast episode: Can Stretching Make You Strong? w/ Greg NuckolsPodcast episode: Stability: Clearing Up a Confusing Term!Online yoga class library & yoga anatomy workshops with JenniStrength for Yoga email newsletterTo find out more about Travis Pollen: website / InstagramMusic used with generous permission from Dischord A Cappella.Support the Show.**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by special guest Alec Blenis to discuss what yogis should know about cardio.Alec Blenis is a hybrid athlete, strength and conditioning coach, and science nerd. He holds a B.S. in physics from Georgia Tech and is a former professional obstacle course racer and ultrarunner (he’s completed over 50 ultras.) Alec is also the current world record holder in Murph, a CrossFit workout we discuss in the show. As a coach, he’s worked with everyone from endurance athletes to powerlifters, first responders, weekend warriors, and everyone in between. Points of discussion include:How does Alec’s physics background inform his approach to athletic training?What is the cardiovascular system?Is heart rate always an accurate measure of actual exercise intensity?Does hot yoga require more metabolic demand (and therefore burn more calories) than room temperature yoga?What is “metabolic conditioning”? What is HIIT (high intensity interval training)?Can yoga be considered a form of cardio?How can we measure our own personal level of cardiovascular fitness?Which is a better predictor of mortality risk: cardiovascular fitness level or strength?How well do cardio activities, strength training, and yoga improve bone density?Is there an optimal dosage of cardiovascular stimulus beyond which it’s diminishing returns?Can cardio interfere with strength gains? (a.k.a. the interference effect)Which should you do first (in a single exercise session): strength training or cardio? What about strength training and yoga?Is light cardio a helpful form of recovery after strength training?Is “active recovery” helpful or important?What are good tips for people who practice yoga and strength train to start bringing cardio into their movement repertoire?What’s the minimum effective dosage of cardio?…And much more!Resources mentioned in this episode:Follow and learn from Alec on InstagramTrain with Alex in his Sex & Zombies programJenni’s email newsletterStrength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & TravisOnline yoga class library & yoga anatomy workshops with JenniStrength for Yoga email newsletterTo find out more about Travis Pollen: website / InstagramMusic used with generous permission from Dischord A Cappella.Support the Show.**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss yoga myths about the knees.Points of discussion include:Will running wear out your knees?What is a systematic review with meta analysis?Should we avoid locking our knees in yoga?Are knee pops and clicks bad?Are open chain knee extension exercises bad?What’s the deal with knee alignment in chair pose?Is knee valgus in our standing yoga poses bad?Should you *not* square your hips in warrior 1 in order to protect your back knee?…And much more!Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!Resources mentioned in this episode:Jenni’s email newsletterStrength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & TravisEpisodes of this podcast covering the yoga myths we didn't get to in this episode:Should we avoid letting the knee track forward over the toes? Podcast episode: Chair Pose: Knees Over Toes and Other Hot Topic WoesShould we flex the foot in pigeon pose to protect the knee? Podcast episode: Pigeon Pose: Friend or Foe?Is it bad to place your foot on your knee in tree pose? Podcast episode: Yoga Alignment Rules That Don’t Make SenseOnline yoga class library & yoga anatomy workshops with JenniStrength for Yoga email newsletterTo find out more about Travis Pollen: website / InstagramMusic used with generous permission from Dischord A Cappella.Support the Show.**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss the anatomy, biomechanics, and cueing of the knees.Points of discussion include:What is the structure of the knee joint?What are the ligaments of the knee?Are quadriceps-targeted exercises the only way to strengthen the knee?Is the knee joint only a hinge joint?What’s the screw home mechanism of the knee?What are knee valgus and knee varus?What is knee hyperextension and what is terminal knee extension?How can we load or target the knee in our yoga, strength, and/or movement practice?The meniscus of the knee and common conditions of this structureIs exercise good or bad for knee osteoarthritis?…And much more!Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!Resources mentioned in this episode:Jenni’s email newsletterStrength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & TravisThe “body curl” YouTube videoJenni & Travis’ program: 5 Weeks to Strong & Flexible HamstringsTravis’ ACL Care businessResearch study: Effect of High-Intensity Strength Training on Knee Pain and Knee Joint Compressive Forces Among Adults With Knee Osteoarthritis: The START Randomized Clinical TrialOnline yoga class library & yoga anatomy workshops with JenniStrength for Yoga email newsletterTo find out more about Travis Pollen: website / InstagramMusic used with generous permission from Dischord A Cappella.Support the Show.**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by the amazing Catherine Wilkinson to discuss a yoga teacher’s scope of practice.Catherine Wilkinson is the founder of Wellness Connection Yoga School, where she also serves as the course designer and lead trainer for their 200hr and 500hr yoga teacher trainings (offered both in-person and online). Catherine holds a BSc/MSc in Health Sciences, and she strives to be as evidence-based as possible in her approach to training yoga teachers.Points of discussion include:How has Catherine’s opinion about the scope of practice of a yoga teacher changed over time?Should yoga teachers ask yoga students if they have any injuries?What are some common ways that yoga teachers “step outside their lane”?Is using polyvagal theory in a yoga class to help students treat their trauma within a yoga teacher’s scope of practice?Is telling yoga students that they store their trauma in their hips within a yoga teacher’s scope of practice?How do publications like Yoga Journal and Yoga International help foster confusion about a yoga teacher’s scope of practice?The important distinction between teaching yoga *for* a certain condition and teaching yoga for people *with* a certain conditionUnderstanding movement science does not mean that you’ll teach a yoga class that’s “safer”The contradiction between the widespread belief that yoga is dangerous and the widespread belief that yoga is so good for a multitude of conditionsWhat’s a better approach to keeping students safe than “alignment”?Is advising students on their daily-life posture within a yoga teachers’ scope of practice?If we stop using fearmongering language in our yoga teaching about alignment and pain, what should we say instead?Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!Resources mentioned in this episode:Learn more about Catherine Wilkinson’s *online, self-paced* yoga teacher trainingsLearn more about Catherine Wilkinson’s *in-person and live online* yoga teacher trainingsFollow Catherine Wilkinson on InstagramJenni’s email newsletterStrength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & TravisBlog post: What Is a Yoga Teacher’s Scope of Practice?Podcast episode: Should We Stop Teaching Yoga for Low Back Pain? w/ Paul IngrahamPodcast episode: Is Rounding Your Back Dangerous? w/ Dr. Sam SpinelliOnline yoga class library & yoga anatomy workshops with JenniStrength for Yoga email newsletterTo find out more about Travis Pollen: website / InstagramMusic used with generous permission from Dischord A Cappella.Support the Show.**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss the topic of fascia in part 2 of a 2-part series. This second episode of this 2-part series focuses on the questions:1) Does Yin Yoga target fascia?2) Does myofascial release work?(Part 1 of this series focused on the questions: What is fascia? And: Can we train fascia through active movement?)Points of discussion in this episode include:A review of the definition of fasciaWhat claims does Yin Yoga make about fascia?What is Yin Yoga?What’s the difference between Yin Yoga and Restorative Yoga?What are the viscoelastic properties of connective tissue, and what role do they play in Yin Yoga and Restorative Yoga?Does Yin Yoga specifically target fascia?What specific fascial tissue does Yin Yoga claim to target?What biomechanical effect does Yin Yoga claim to have on fascia?Does Yin Yoga target the joints and not the muscles?Does Yin Yoga “stress” the connective tissue of the joints?What is myofascial release?What is a trigger point (a.k.a. a knot or adhesion)?What effects does myofascial release have on the body?What is a pain pressure threshold?Does myofascial release actually release myofascia?…And much more!Resources mentioned in this episode:Jenni’s email newsletterStrength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & TravisArticle: Redefining Self-Myofascial ReleaseResearch article: Do Self-Myofascial Release Devices Release Myofascia? Rolling Mechanisms: A Narrative Review Online yoga class library & yoga anatomy workshops with JenniStrength for Yoga email newsletterTo find out more about Travis Pollen: website / InstagramMusic used with generous permission from Dischord A Cappella.Support the Show.**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss the topic of fascia in part 1 of a 2-part series. This first episode focuses on the questions:1) What is fascia?2) Can we specifically train fascia through active movement?(Part 2 of this series focuses on the questions: Does Yin Yoga target fascia? And: Does myofascial release work?)Points of discussion in this episode include:Travis and Jenni’s personal backgrounds with the fascia communityThe “Fascial Fitness” system designed by Robert SchleipThe “Fuzz Speech” by Gil HedleyWhat is fascia?The 4 tissue types of the bodyA deeper dive into connective tissueHow is fascia related to connective tissue?Compressive vs. tensile connective tissueCan we treat/target fascia in an isolated, specific way?How can we train fascia through active movement?How does connective tissue transmit force?What is the stretch shortening cycle?How to tendons adapt to training?…And much more!Resources mentioned in this episode:Jenni’s email newsletterStrength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & TravisPodcast episode: Should We Stop Teaching Yoga for Low Back Pain? w/ Paul IngrahamPodcast episode: Can Stretching Make You Strong? w/ Greg NuckolsOnline yoga class library & yoga anatomy workshops with JenniStrength for Yoga email newsletterTo find out more about Travis Pollen: website / InstagramMusic used with generous permission from Dischord A Cappella.Support the Show.**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss wild thing – a yoga pose that many yoga practitioners have strong opinions about! Jenni and Travis discuss the anatomy and biomechanics of wild thing, as well as a controversial kerfuffle that happened in the yoga community surrounding this yoga pose a few years ago.Points of discussion include:The anatomy & biomechanics of wild thingThe controversial kerfuffle about wild thing in the yoga communityThe difference between “wear and tear” vs. “wear and repair”How would one go about researching the prevalence of yoga injuries in a scientific manner?Does injury prevention in yoga have more to do with alignment or preparation?How can we build strength to support wild thing?A brief intro to hip joint anatomy…And much more!Resources mentioned in this episode:Jenni’s email newsletterStrength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & TravisOnline yoga class library & yoga anatomy workshops with JenniStrength for Yoga email newsletterPodcast episode: Are Headstand and Shoulder Stand the King and Queen of Yoga Poses? Podcast episode: Can We Prevent Yoga Injuries?Article: How Common Are Yoga Injuries? The Science Weighs In Podcast episode: Language, Fear, & Science in the Yoga StudioPodcast episode: Which Yoga Educators Should I Trust?YouTube video: Where Should the Shoulder Blades Be In Down Dog?To find out more about Travis Pollen: website / InstagramMusic used with generous permission from Dischord A Cappella.Support the Show.**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!