The Yoga Posers Podcast

What if the pelvic floor isn't actually a "floor" at all? In this episode, Sarah speaks with pelvic floor physical therapist Dana Podell about common myths surrounding pelvic floor health, including the idea that everyone simply needs to strengthen their pelvic floor. Together, they explore pelvic floor anatomy, the difference between tight and weak muscles, whether you can truly &qu...

In Part 2 of our Bhramari (bee breath) series, we move from the "why", to the "how". Yoga Therapist Sarah Westbrook and Guest Host Kristen Simons, Licensed Therapist and Yoga Teacher break down how humming actually works—what’s happening in your throat, your diaphragms, and your nervous system—and why this simple sound can be so calming. We also talk about:--why people feel awk...

In this episode, we explore Bhramari Pranayama—also known as humming or “bee breath”—and why it’s such a powerful tool for calming the nervous system. Joined by Therapist and yoga teacher Kristen Simons, weunpack how breath acts as a bridge between the physical body and emotional experience—especially when you’re overwhelmed, anxious, or stuck in your head. Because here’s the truth: you can’t alwa...

In Part 2 of Yoga Therapist Sarah Westbrook's conversation with Birth Educator Jenny Barron Fishman, we move from preparation into reality .We begin with how prenatal yoga is actually taught—looking at circulation, breath, and the physical changes of pregnancy—and why many traditional approaches to strength, stretching, and “core work” don’t fully apply here. But this isn’t just about modifyin...

Once you understand neutral spine, Pointer Dog (Bird Dog) becomes much more than a basic core exercise. In this second episode on Pointer Dog, Sarah Westbrook explores how this pose can be used therapeutically to retrain movement patterns, improve crossbody coordination, and strengthen the core in a functional way. You’ll learn how to:• Prevent the common hip shift (excessive hip adduction) that d...

Pointer Dog—often called Bird Dog—is one of the most common core exercises in yoga. And it’s also one of the most commonly misaligned. In this episode of The Yoga Posers Podcast , yogatherapist Sarah Westbrook breaks down the fundamentals of Pointer Dog and explains why this seemingly simple pose is actually a powerful diagnostic tool for how your body organizes its core. Most people are taught to...

Child’s Pose should feel restful—but for many people, misalignment or the wrong variation increases discomfort in the low back, misses foot training benefits, or limits breathing. In Part 2 of this series, Sarah breaks down common Child’sPose mistakes and shows how to modify the pose for your body. Learn how to improve rib cage breathing, access true side bending, and choose better alternatives wh...

Child’s Pose is supposed to be restful. So why does it hurt so often? In this solo episode, Sarah Westbrook breaks down Child’s Pose (Balasana) body part by body part to uncover why this “resting” posture can create discomfort in the knees, hips, ankles, low back, neck, and shoulders — and how to adapt it intelligently. You’ll learn: • When to widen the knees — and when not to • How to reduce knee...

Triangle Pose can feel amazing — or it can irritate the SI joint, strain the low back, and compress the front hip. In this episode, we go beyond basic alignment and explore the pelvic and spinal mechanics that make Triangle Pose either stabilizing or stressful. Jane and Sarah unpack: Why “stack your hips” doesn’t work for everyone How flexible students often overload the SI joint To shift your pel...

Triangle Pose looks simple. It’s everywhere — yoga photos, teacher trainings, beginner classes. But doing it  well  is another story. In this episode of  The Yoga Posers Podcast , Jane and Sarah break down the  foundational mechanics  of Triangle Pose (Trikonasana), starting from the feet and working upward. If you’ve ever felt wobbly, collapsed into your joints, or obsessed with reaching the floo...

Traditional breath cueing in Sun Salutation A is designed for opening and closing the body—NOT for core support. And if you're dealing with any pelvic floor issues, this matters more than you think. In this episode, we break down Surya Namaskar A pose-by-pose to show you exactly when to breathe for maximum power, buoyancy, and pelvic floor protection. You'll learn why adding "pause inhales" before...

Episode Summary In this episode, we step back from poses and choreography to explore how the pelvic floor and core actually function as a responsive system. Rather than focusing on strengthening or engagement cues, this conversation looks at breath, pressure, posture, and adaptability—and why these elements matter so deeply in therapeutic yoga. This episode lays the groundwork for understanding pe...

In Part 2 of our Gate Pose deep dive, we explore the biomechanics that make this pose either brilliant or problematic for your joints. We tackle the pointed vs. flexed foot debate, examine how hip positioning affects your entire kinetic chain, and discover why this pose might be your secret weapon for safer Triangle and even Wild Thing. You'll learn how plantar flexion limitations affect your...

We walked into the studio thinking Gate Pose would be a simple 20-minute episode. Two hours later, we'd discovered this "basic" side bend is both the gateway to all other poses and a peak pose. In this episode, Jane and Sarah completely reframe Parighasana , revealing the biomechanical goldmine hiding in this kneeling position. If you've been treating Gate Pose as a throwaway war...

Overdone twists in yoga can torque the S-I joints, the pelvic bones, and the low back. None of these areas should be twisting. Learn how to properly stabilize with your abdominals AND your deep low back muscles to protect these vulnerable areas. Discover why Triangle Pose, Janu Sirsasana and other poses that round, side bend and twist the spine (often with a fixed pelvis and locked straight legs)...

Twists are essential for spinal health and fall prevention—but most yoga classes teach them wrong. If you've ever felt low back pain, SI joint dysfunction , or that "crunchy" compressed feeling during twists, this episode is for you. We break down the critical difference between a "turn" (safe, whole-body movement) and a "twist" (isolating thoracic rotation while...

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...

Yoga has the potential to deeply heal your shoulders, IF you use the right cues. Learn why so may yoga cues contradict each other and how to master both internal and external rotation. Discover why your shoulder blades must movein certain poses, and why it's crucial in other poses that they don't. Eagle Pose is officially yoga's most hated pose—ranking even higher than chinstand among yoga teacher...

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...

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 Se...

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, not stillness. 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-abd...

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...

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 how life stress affects balance, then get into the nitty-gritty of foot anatomy—from the 33 joints and thousand nerve e...

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...

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 b...