The Yoga Posers Podcast – Details, episodes & analysis

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The Yoga Posers Podcast

Jane Alexander, C-IAYT and Sarah Westbrook, C-IAYT

Health & Fitness

Frequency: 1 episode/8d. Total Eps: 19

The Yoga Posers is a cerebral romp into the practical, mystical and anatomical aspects of yoga's most famous and infamous poses. Learn the best cues, why so-called "basic" poses can be so hard, and how each pose shapes the breath in revelatory ways. Yoga Therapists Jane Alexander and Sarah Westbrook lovingly dissect, and rebuild yoga poses from the ground up. From foundations to cues and cautions, their campy debates are sure to enrich your practice. Teachers will love their precision and sequencing suggestions. Beginners will find relief in their clear explanations of why even simple poses

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🇬🇧 Great Britain - Alternative Health
29/12/2025
#76

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Score global : 38%

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Basic Twist Poses Part 1: Twists That Heal (Not Hurt) Your Spine

Season 1 · Episode 19

Wednesday, December 24, 2025 • Duration 42:59

Twists are essential for spinal health and fall prevention, but most yoga students twist incorrectly—creating low back pain and SI joint dysfunction instead of the mobility and freedom twists should provide.

In this episode, we break down why the standard cue "initiate from the lumbar spine" is dangerous, how to distinguish between a safe "turn" and an isolated "twist," and why your core engagement matters more than how far you can rotate.

You'll learn:

Why your lumbar spine barely rotates (5-15 degrees) and where you SHOULD be twisting
The difference between SI joint pain vs lumbar pain (and why it matters)
How to lengthen on the inhale to prevent vertebral grinding
Core activation cues that actually work (what you should FEEL)
Warm-up sequences for safer twists
Open vs closed twists: when to use each
Why elderly people lose arm swing and shuffle (and how twists prevent falls)
The "block between legs" technique for isolating thoracic rotation

Perfect for yoga teachers seeking evidence-based cueing and students dealing with twist-related pain or limitations.

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Shoulder Poses Part 2: Scapular Movement 101

Wednesday, December 17, 2025 • Duration 30:43

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 (and never when arms go overhead). Learn what upward rotation actually looks like, why the area around your scapulae is a "dead zone" with minimal nerve endings, 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 proper shoulder extension work including the carrying angle that matters especially for women.

This is your complete reference for understanding scapular movement, protecting your rotator cuff, and teaching overhead arm positions with anatomical accuracy.

Chapter Timestamps

00:00 - 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

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Why You Can't Do Eagle Arms, Cow Face & Reverse Namaste (Shoulder Cues Exposed)

Season 1 · Episode 17

Tuesday, December 9, 2025 • Duration 27:25

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 feels impossible, and why reverse namaste might never be accessible (and that's okay). We dive deep into collarbone mechanics, scapular rotation, and why most yoga teachers are cueing shoulders completely wrong.

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Utkatasana Part 2: Why Your Knees Hurt (and How to Fix It)

Season 1 · Episode 16

Tuesday, December 2, 2025 • Duration 32:52

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 why flexible yogis need to stop collapsing into poses, how body proportions affect your version of the pose, and why 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.

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Utkatasana Part 1 : Hate Chair Pose? You're Doing it Wrong!

Season 1 · Episode 15

Wednesday, November 26, 2025 • Duration 25:58

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 endurance

00:00 Introduction to Yoga and Self-Judgment

01:11 Exploring Utkatasana: The Chair Pose

03:22 Symbolism and Personal Growth in Utkatasana

05:57 Technical Breakdown of Utkatasana

08:16 Functional Modifications and Alignment

15:01 Personal Experiences and Insights

22:18 The Importance of Proprioception and Feedback

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Tree Pose Part 2: How to Balance in Tree Pose

Season 1

Thursday, November 13, 2025 • Duration 27:04

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, notstillness.

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

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The Yoga Posers Podcast Trailer

Sunday, November 9, 2025 • Duration 02:03

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/

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Tree Pose: Roots Before Branches

Season 1 · Episode 10

Tuesday, November 4, 2025 • Duration 24:55

Roots Before Branches: Tree Pose from the Ground Up

Get your FREE Cheat Sheets for every pose: https://www.theyogaposers.com/episodes

Join The Yoga Posers as they dive deep into tree pose (Vrkshasana), starting with the often-overlooked foundation: your feet. Jane and Sarah share personal stories about 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 Timestamps

0:00 - Introduction & Life Balance Stories
2:15 - Vrkshasana Basics & Sanskrit
4:30 - Tree Pose Fundamentals
6:45 - Foot Anatomy & Awakening the Feet
11:20 - Myofascial Ball Work vs. Stability
14:00 - Short Foot Technique
17:30 - Bunions & Foot Health
22:00 - Foot-to-Pelvic Floor Connection
25:45 - Toe Articulation & Exercises
29:30 - Pronation vs. Supination
33:15 - Three/Four Points of Contact
37:00 - Visual Foot Demonstrations
41:30 - Windlass Mechanism & Big Toe
44:00 - Practical Modifications & Props
48:15 - Movement Philosophy & Consistency

Warrior 2: Shoulder + Neck Fix (Part 2)

Season 1 · Episode 10

Sunday, October 26, 2025 • Duration 32:07

Why Your Arms Fatigue in Warrior 2 + The Hip Mechanics Your Teacher Never Explained

n 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 leg
How to cue "shins forward, thighs back" for better alignment
Preventing hyperextension in the back knee
Using heel lifts vs. heel pressure for different body types

Shoulder & 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 neck
Getting the head of the arm bone back into the socket
The "I Dream of Jeannie" arm technique (Doug Keller's trick)
External rotation in the upper arm + pronation in the forearm
Flagpole analogy: positioning your scapula for effortless arm support
Why lifting arms slightly above shoulder height helps

Advanced Concepts:

Thoracic rotation without lumbar grinding
Why forcing square hips causes SI joint and labral injuries
The difference between old-school cueing and modern biomechanics
Using wall props and blocks for deeper understanding
How to adapt cues for individual anatomy (retroverted vs. anteverted hips)
Connecting Warrior 2 mechanics to advanced poses like Bird of Paradise

Key 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.

Warrior Two Part 1: Fit for Your Hips

Season 1 · Episode 10

Monday, October 20, 2025 • Duration 34:01

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 people
Heel-to-heel vs. heel-to-arch: which stance works for your body type
How to engage hip stabilizers (the "rotator cuff of the hip")
Weight distribution secrets that make the pose sustainable
Strap techniques that completely change your experience
How to protect your knees by working smarter, not harder

Plus: The mythology of Virabhadra, Shiva, and Sati—and what it teaches us about transformation and choosing our path.

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The Yoga Posers Podcast – Details, episodes & analysis

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The Yoga Posers Podcast – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

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YouTube1

RSS feed quality and score

Publication history

Latest published episodes

Similar podcasts and content

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Apple Podcasts

Spotify

Related Shows Based on Content Similarities

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