Explore every episode of the podcast The Yoga Posers Podcast
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Basic Twist Poses Part 1: Twists That Heal (Not Hurt) Your Spine | 24 Dec 2025 | 00:42:59 | |
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:
Perfect for yoga teachers seeking evidence-based cueing and students dealing with twist-related pain or limitations. | |||
| Shoulder Poses Part 2: Scapular Movement 101 | 17 Dec 2025 | 00:30:43 | |
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 | |||
| Why You Can't Do Eagle Arms, Cow Face & Reverse Namaste (Shoulder Cues Exposed) | 09 Dec 2025 | 00:27:25 | |
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. | |||
| Utkatasana Part 2: Why Your Knees Hurt (and How to Fix It) | 02 Dec 2025 | 00:32:52 | |
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. | |||
| Utkatasana Part 1 : Hate Chair Pose? You're Doing it Wrong! | 26 Nov 2025 | 00:25:58 | |
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 | |||
| Tree Pose Part 2: How to Balance in Tree Pose | 13 Nov 2025 | 00:27:04 | |
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 | |||
| The Yoga Posers Podcast Trailer | 09 Nov 2025 | 00:02:03 | |
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/ | |||
| Tree Pose: Roots Before Branches | 04 Nov 2025 | 00:24:55 | |
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 | |||
| Warrior 2: Shoulder + Neck Fix (Part 2) | 26 Oct 2025 | 00:32:07 | |
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:
Shoulder & Neck Solutions:
Advanced Concepts:
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. 00:00 - Introduction: Deepening Your Warrior 2 Practice | |||
| Warrior Two Part 1: Fit for Your Hips | 20 Oct 2025 | 00:34:01 | |
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:
Plus: The mythology of Virabhadra, Shiva, and Sati—and what it teaches us about transformation and choosing our path. | |||
| Uttanasana Part 2: How to Do it Right & Protect Your Back | 14 Oct 2025 | 00:38:45 | |
In Part 2 of our deep dive into Uttanasana, we unpack thehidden 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. | |||
| Uttanasana Episode 1 – Fold Like a Pro | 09 Oct 2025 | 00:20:42 | |
Jane and Sarah from Yoga Posers 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 rather than benefit. The hosts discuss the true 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:
Whether you're a yoga teacher or practitioner, this episode will transform how you approach and teach one of yoga's foundational poses | |||
| Bridge Pose Part 3: Breath, Pelvic Floor & Trauma-Sensitive Yoga | 27 Sep 2025 | 00:18:50 | |
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. | |||
| Bridge Pose Part 2: From Consolation Prize to Power Pose | 27 Sep 2025 | 00:30:24 | |
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:
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. | |||
| Bridge Pose Part 1: Why your back hurts in Setu Bandhasana | 27 Sep 2025 | 00:26:21 | |
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:
Whether 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 Comfort: How to Avoid Pain in Bhujangasana | 06 Sep 2025 | 00:50:14 | |
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. | |||
| Plank Pose – Light and Strong | 29 Aug 2025 | 01:01:45 | |
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:
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| High Lunge – The Vanilla Cake | 11 Aug 2025 | 00:41:36 | |
This fascinating conversation between experienced yoga therapists Sarah and Jane reveals the hidden biomechanical secrets behind crescent lunge - from why your quadriceps are like "teenagers of the body" (competent but reluctant to work) to how this seemingly simple pose can literally prepare you for life's challenges, including getting up and down stairs at 90. They dive deep into the therapeutic magic of achieving that coveted 90-degree knee angle, explaining how it creates optimal muscle activation and joint stability while debunking common myths like "never let your knee go past your ankle." Most compelling of all, they show how mastering this foundational pose isn't just about yoga - it's about building the physical and mental resilience to handle whatever life throws at you, because as they put it, "we do this work so when the shit hits the fan, we're prepared. | |||
| Down Dog – Feeling Good Now! | 08 Aug 2025 | 00:45:17 | |
From wrist pain to dizzy spells, downward dog reveals everything that's going wrong in your practice. Discover why bending your knees might be the key to straighter legs, how your nervous system is sabotaging your flexibility, and why this iconic pose is actually a full-body diagnostic tool. | |||