Yoga & Beyond | The Yoga and Movement Science Podcast: Recent Episodes

Ariana Rabinovitch

More critical thinking. Less dogma.

I started this podcast to share engaging discussions that stimulate our thinking about WHY and HOW we teach. The "beyond" part reflects how yoga fits into to the bigger picture of human movement and scientific research. In the first 50+ episodes I interviewed authors, biomechanists, physical therapists, pilates teachers, rolfers, chiropractors, yoga teachers, anatomy teachers and more. The new format of the show features discussions about published research on yoga and movement. The format has changed but the goal remains the same: to expand our knowledge about the body and how we move.

There's a lot of misinformation in the yoga world (and fitness world). I hope to cut through that to provide more grounded, science-based information.

Summary

In this episode, Ariana and Jules discuss the effectiveness of exercise on cognition, memory, and executive function based on a systematic review and meta-analysis. They explore the methodology of the study, key findings, and the implications of the results while also addressing the limitations and quality of the studies included in the review. The conversation emphasizes the importance of understanding the nuances of research findings and the broader context of exercise in relation to cognitive health.

Takeaways

The paper reviews the effectiveness of exercise on cognition.
Exercise types included aerobic, strength training, yoga, and more.
The study included 133 systematic reviews and 2,724 RCTs.
Exercise shows a medium effect on general cognition.
Children and adolescents saw larger gains in memory.
Light and moderate intensity exercise was more effective than high intensity.
Shorter programs often had bigger effects than longer ones.
The quality of included studies was often critically low.
Exercise is beneficial but should not be seen as a cure-all.
Research findings should be interpreted with caution.

Chapters

00:00 Introduction to Exercise and Cognition

01:36 Understanding the Umbrella Review

07:06 Key Findings on Exercise and Cognitive Function

12:29 Limitations and Implications of the Study

Summary

In this episode, Ariana and Jules discuss a fascinating case study on Child's Pose and its impact on a patient with supraventricular tachycardia (SVT). They explore the mechanics of the pose, the significance of individual variations, and the broader implications of yoga research in heart health. The conversation highlights the importance of case studies in generating new ideas and insights in the field of yoga and exercise science.

Takeaways

Child's pose can help manage SVT symptoms.
The case study involved a single patient experience.
Individual variations in child's pose can affect outcomes.
Research on yoga often focuses on interventions, not single poses.
Case studies provide qualitative insights into individual experiences.
Real-world effects of yoga can be significant for patients.
Case studies can inspire new research directions.
Not all yoga poses are practiced the same way.
The importance of research literacy in yoga teaching.
Case studies contribute valuable insights to the research hierarchy.

Chapters

00:00 Introduction to Child's Pose and SVT

02:57 Case Study Overview and Findings

05:37 Mechanics of Child's Pose and Individual Variability

08:35 Research Methods and Implications

11:24 Real-World Impact of Case Studies

14:12 Importance of Case Studies in Research

In this episode, Ariana and Jules discuss a qualitative review on teaching yoga to older adults, focusing on their experiences, needs, and effective instructional strategies. They explore the importance of community, the strengths and limitations of the study, and provide recommendations for yoga teachers. The conversation highlights the value of qualitative data in understanding the perspectives of seniors in yoga practice.

Takeaways:

The paper focuses on empowering older adults through yoga.
Qualitative research provides valuable insights into personal experiences.
Participants in the study were aged 65 to 83.
The study emphasized mind-body awareness in yoga practice.
Functional improvements were noted, such as tying shoes and climbing stairs.
Recommendations for yoga teachers included avoiding spiritual language.
Community plays a crucial role in sustaining yoga practice.
The study had limitations due to a small sample size.
Qualitative research can be dense and theoretical compared to quantitative research.
The authors emphasized the importance of reflective journaling in their methodology.

Chapters:

00:00 Introduction to Yoga for Seniors 02:37 Qualitative Research in Yoga Instruction 05:46 Experiences of Older Adults in Yoga 08:07 Methodology and Participant Insights 10:53 Recommendations for Yoga Teachers 13:54 Community and Connection in Yoga 16:35 Strengths and Limitations of the Study 19:16 Conclusion and Reflections

In this episode, Ariana and Jules discuss a systematic review and meta-analysis examining the effects of mind-body interventions, such as yoga, on neuroendocrine functions. They explore the interconnectedness of the immune, nervous, and endocrine systems, the methodology behind systematic reviews, and the implications of their findings on health and wellness. The conversation highlights the importance of understanding the mechanisms behind these interventions, the challenges faced in cancer research, and the need for future studies to validate the long-term benefits of mind-body practices.

Takeaways:

Mind-body interventions can improve neuroendocrine functions.
Systematic reviews compile data from multiple studies for better accuracy.
The immune, nervous, and endocrine systems are interconnected.
Cortisol is a key biomarker for measuring stress responses.
Cancer shows resistance to mind-body interventions compared to other conditions.
Future research should focus on long-term effects of interventions.
Understanding the methodology of systematic reviews is crucial for interpreting results.
Small to moderate effects were observed across studies.
Research findings should be communicated carefully to avoid misconceptions.
Tables and charts in systematic reviews provide valuable insights into individual studies.

Chapters:

00:00 Introduction to Mind-Body Interventions 02:21 Understanding Systematic Reviews and Meta-Analyses 05:24 The Interconnection of Immune, Nervous, and Endocrine Systems 07:58 Research Methodology and Findings 11:08 Effects on Biomarkers and Health Outcomes 13:52 Limitations and Future Research Directions 16:37 Conclusion and Practical Implications

In this episode, Ariana and Jules delve into the topic of athletic recovery, particularly focusing on the role of yoga and stretching. They discuss a recent study that compares the effects of yoga and static stretching on male athletes post-high-intensity interval training (HIIT). The conversation covers various recovery methods, the physiological markers measured in the study, and the implications of the findings. They also highlight the limitations of the research and the need for further studies, especially concerning female athletes. The episode emphasizes the importance of understanding recovery as an active process and encourages listeners to consider the nuances of research in this field.

Takeaways

Athletic recovery involves both physiological and psychological processes.
Sleep is crucial for recovery and neurotransmitter replenishment.
Active recovery methods include light movement, massage, and breath work.
The study focused on heart rate, variability, respiratory rate, and blood pressure as recovery markers.
Yoga and stretching both aid in recovery, but results showed no significant difference.
Understanding the mechanisms behind recovery methods is essential for athletes.
Research on recovery should include diverse populations, including female athletes.
Statistical significance does not always equate to clinical significance.
The study's small sample size limits the generalizability of the findings.
Future research should explore long-term effects of recovery methods.

Chapters

00:00 Introduction to Athletic Recovery and Yoga

03:01 Understanding Athletic Recovery

05:48 Research Overview: Yoga vs. Static Stretching

09:06 Study Methodology and Participant Details

12:06 Results and Findings

14:58 Discussion on Implications and Limitations

17:54 Conclusions and Future Directions

In this episode, Ariana and Jules discuss the effects of yoga on individuals with ankylosing spondylitis (AS), a chronic inflammatory arthritis affecting the spine. They review a study comparing yoga to traditional exercise, highlighting the methodology, results, and implications for practice. The conversation emphasizes the importance of understanding functional outcomes and the limitations of the study, while also advocating for more research in this area.

Takeaways

Yoga is a beneficial non-pharmacological intervention for AS.
The study compared yoga to traditional exercise, showing similar results.
Functional outcomes are subjective and depend on individual goals.
The study had a small sample size and was not blinded.
Yoga can help with pain management and functional capacity.
Ankylosing spondylitis significantly impacts rib movement and breathing.
Participants' adherence to the exercise program was uncertain.
The results were not clinically significant despite improvements.
More studies are needed to compare yoga with other forms of exercise.
Yoga's appeal to tradition may overshadow its practical applications.

Chapters

00:00 Introduction to Yoga and Ankylosing Spondylitis 02:59 Study Overview and Methodology 05:47 Yoga vs. Traditional Exercise: A Comparative Analysis 08:55 Results and Findings of the Study 12:10 Functional Outcomes and Their Importance 14:49 Limitations and Challenges of the Study 18:04 Conclusion and Final Thoughts

This conversation explores the gender dynamics in yoga, focusing on why more women participate in yoga than men. The hosts discuss a research paper that examines the barriers and facilitators for male participation in yoga, highlighting the need for role models, encouragement, and the impact of societal gender norms. They also reflect on the importance of deconstructing these norms to create a more inclusive yoga community.

Takeaways

Yoga is often perceived as a feminine activity by men.
Men require encouragement from friends and health professionals to try yoga.
Self-consciousness and fear of judgment deter men from participating in yoga.
The marketing of yoga tends to target women, which may discourage men.
Men are surprised by the physical challenges of yoga classes.
Encouragement and community support are crucial for male participation in yoga.
Gender perceptions play a significant role in men's reluctance to practice yoga.
Communicating the benefits of yoga to men is essential but not sufficient.
Deconstructing patriarchal norms can help increase male participation in yoga.
The presence of male yoga teachers can influence men's participation in yoga.

Chapters

00:00 Introduction to Gender Disparities in Yoga 06:12 Understanding Barriers for Men in Yoga 11:44 Encouragement and Gender Perceptions 17:12 The Role of Marketing and Community in Yoga 22:09 Conclusion and Limitations of the Study

In this episode, Ariana and Jules discuss the concept of 'text neck' and its potential link to neck pain. They explore a recent scoping review that examines whether the position of the neck while using smartphones is a causative factor for neck pain, utilizing Hill's criteria of causation. The conversation delves into the nuances of correlation versus causation, the limitations of current research, and the biopsychosocial model of health, ultimately concluding that text neck does not meet the criteria for causing neck pain.

Chapters

00:00 Introduction to Text Neck and Neck Pain 02:55 Understanding the Research Paper 05:28 Exploring Hill's Criteria of Causation 09:32 Correlation vs. Causation in Neck Pain 11:07 Findings on Text Neck and Neck Pain13:29 Broader Factors Influencing Neck Pain 14:40 Limitations of the Study and Conclusion

In this episode, Ariana and Jules get into the distinctions between randomized clinical trials (RCTs), feasibility studies, and pilot studies. They discuss the importance of understanding these methodologies in the context of yoga research and the common misconceptions surrounding them. The conversation highlights the role of preliminary studies in developing effective interventions and the significance of case studies in building evidence for future research. Additionally, they explore the concept of the null hypothesis and its implications in research design.

Takeaways

🤩RCTs are designed to fully test a treatment or intervention.

🤩Feasibility studies assess the practicality of conducting a full RCT.

🤩Pilot studies serve as a 'dress rehearsal' for larger studies.

🤩Misunderstandings about research terminology are common among practitioners.

🤩Case studies can provide valuable insights for future research funding.

🤩Old research can still be relevant and informative.

🤩Understanding the null hypothesis is crucial for research integrity.

🤩Research literacy is essential for yoga teachers and practitioners.

🤩Preliminary studies help refine interventions before larger trials.

🤩Clear communication in research publications is vital to avoid misleading conclusions.

Chapters

00:00 Understanding Research Methodologies

02:34 The Role of Feasibility and Pilot Studies

05:37 Misunderstandings in Research Terminology

08:22 The Importance of Case Studies

11:17 Exploring the Null Hypothesis

In this episode, Ariana and Jules discuss a planned study on the efficacy of an online yoga intervention for cancer patients, specifically those with high-grade gliomas, and their caregivers. They explore the unique aspects of the study, including its design, the importance of trial registration, and the challenges faced in previous online yoga research. The conversation highlights the potential benefits of online yoga for improving overall well-being in this vulnerable population.

Takeaways

🌟The study focuses on high-grade glioma patients and their caregivers.

🌟Online yoga is a complementary treatment alongside traditional medical care.

🌟Trial registration ensures transparency in research methodologies.

🌟Self-reported outcomes and physiological measurements will be assessed.

🌟Caregivers often experience higher levels of anxiety and depression than patients.

🌟The study aims to alleviate distress through an eight-week yoga program.

🌟Online interventions can increase accessibility for patients with mobility issues.

🌟Previous studies faced challenges regarding safety and correct form in online yoga.

🌟The shift to online yoga due to COVID-19 may have positive implications for accessibility.

🌟Future research is needed to explore the efficacy of online yoga interventions.

Chapters

00:00 Introduction to the Yoga Study for Cancer Patients

02:40 Study Design and Methodology

05:45 The Importance of Trial Registration

08:42 Unique Aspects of the Yoga Intervention

11:17 Challenges and Insights from Previous Studies

14:33 The Future of Online Yoga Research

In this episode, Ariana and Jules discuss the significance of Patient Reported Outcome Measures (PROMs) in understanding patient experiences, particularly in the context of pain management. They delve into a specific study focused on the Pain Catastrophizing Scale (PCS) and the Tampa Scale for Kinesiophobia (TSK), exploring the methods used to validate and shorten these surveys for better usability. The conversation highlights the importance of reliability and validity in research, the limitations of the study, especially regarding gender representation, and the insights gained from the survey questions. The episode emphasizes the need for compassion and understanding in dealing with patients experiencing pain.

Takeaways PROMs are essential for clinicians to understand treatment plans. The study aimed to shorten long surveys for better usability. Reliability refers to the consistency of a test or survey. Validity measures the accuracy of the survey results. The biopsychosocial model is crucial in understanding pain. Expert opinions were used to validate the survey questions. The study had a significant male bias in its sample. Pain experiences can differ significantly between genders. Compassionate communication is key when dealing with pain. Meta-science plays a vital role in developing effective surveys.

Chapters 00:00 Introduction to PROMs and Their Importance 03:11 Understanding the Paper: Pain Catastrophizing and Kinesiophobia 06:09 The Process of Shortening Surveys 08:59 Reliability vs. Validity in Research 11:49 Limitations of the Study 14:57 Insights from the Survey Questions 17:47 Conclusion and Final Thoughts

In this episode, we discuss a randomized pilot trial on synchronized breathing for chronic nonspecific low back pain. We highlight key features of the study, such as the exercise program, the patient reported outcome measurements, and the feasibility and preliminary efficacy of adding synchronized breathing. We also discuss the importance of trial registration and transparency in research. Overall, the study showed positive results in reducing back pain with synchronized breathing, but further research is needed to validate these findings.

Takeaways

*Synchronized breathing may be effective in reducing chronic nonspecific low back pain.

*The study used a randomized pilot trial design to assess the feasibility and preliminary efficacy of adding synchronized breathing to an exercise program.

*The exercise program included basic movements commonly found in yoga and Pilates.

*The study measured various patient reported outcome measurements, including pain catastrophizing, kinesiophobia, pain self-efficacy, and general anxiety. *

Transparency in research, including trial registration and data sharing, is important for ensuring the validity and reproducibility of study findings.

Sections

00:00 Introduction and Background

05:33 Discussion on Exercise Selection and Mechanisms

11:15 Feasibility and Preliminary Efficacy

15:37 Burden and Adherence

21:18 Importance of Pre-Registering Clinical Trials

23:42 Conclusion and Future

In this insightful episode of the Yoga Research and Beyond podcast, hosts Jules Mitchell and Ariana Rabinovitch dive into the research paper, "Pain reduction, physical performance, and psychological status compared between Hatha yoga and stretching exercise to treat sedentary office workers with mild/moderate neck/shoulder pain: A randomized controlled non-inferiority trial."

Join as we explore:

Details of the intervention and adherence rates
What dropout rates are and what they mean for the study
What's a non-inferiority trial?
A discussion on the study providing p-values but not effect sizes

This episode is perfect for yoga teachers aiming to boost their research literacy and for anyone interested in understanding the nuances of scientific studies related to yoga and exercise science. Enhance your knowledge and teaching practice with evidence-based insights!

Join hosts Jules Mitchell and Ariana Rabinovitch in this new episode of the Yoga Research and Beyond podcast as they discuss the research paper, "Not All Yoga Styles Are the Same: An International Survey on Characteristics of Yoga Classes."

They explore:

The various categories and styles of yoga classified in the paper
The advantages and limitations of using surveys as a research method
How subjective data can be measured effectively through operational definitions

Whether you're a yoga teacher looking to enhance your research literacy or deepen your understanding of yoga styles, this discussion is tailored for you. Gain valuable insights into the diverse world of yoga practices and learn how to critically evaluate research methods and findings. Tune in to empower your teaching with evidence-based knowledge!

In this episode, we dive deep into the methods of an observational study on the effects of Yin Yoga on anxiety.

We explored these key topics:

Understanding Anxiety: Anxiety is a psychological, physiological, and behavioral state triggered by perceived threats to emotional security and survival.
State Anxiety vs Trait Anxiety: Anxiety can be a temporary response to an event or it can be a reflection of one's personality.
COVID-19 Impact: The pandemic's significant influence on mental health, increasing anxiety disorders, and the challenges of remote work.
Yin Yoga as an Effective Non-Pharmacological Intervention: The role of physical and mental exercises, particularly yoga, in alleviating anxiety and enhancing well-being.
Research Findings: A brief look at the details of this study conducted in Latvia during the COVID-19 pandemic, focusing on the effects of Yin yoga on state and trait anxiety among women.

Like, comment, and subscribe for more insightful reviews and discussions on yoga research!

Slow Breathing: Samavriti and Visamavriti Pranayama for Reducing Stress In our first podcast episode under the new format, we review the paper Slow breathing for reducing stress: The effect of extending exhale. Our main focus was the methods section. Here are some basics we covered:

Randomization and blinding challenges in yoga research
Slow breathing parameters for study inclusion/exclusion
Participant screening for eligiblity
Outcome measures
- Heart Rate Variability (HRV) using ECG
- PROMIS Anxiety Score – self-reported
Effect size versus p-value
Intervention sources – Heart of Yoga by TKV Desikachar
Conclusions yoga teachers can safely make

The Heart of Yoga: Developing a Personal Practice

Welcome to the Yoga Research & Beyond Podcast! 🎧 Struggling with all the conflicting fitness advice? Ariana Raven and Jules Mitchell have got you covered! 🧘‍♀️📖 Join them as they break down the latest research on yoga and exercise, debunk myths, and teach you how to apply scientific findings to the way you teach yoga.

Perfect for yoga teachers and fitness pros who want to ground their practice in science. Tune in for lively discussions, research insights, and a fun learning experience! 🌟

How often do your students ask for help with tight hamstrings? In this episode Jenn Pilotti and I discuss a study that compared 4 stretching techniques for greater hamstring flexibility. This study from the Journal of Strength and Conditioning Research compared two active stretches and two passive stretches in 100 people over the course of 8 weeks. It’s clear that one resulted in the greatest gains. We discuss the results here and in our Yoga Research and Beyond review.

How can Buteyko breathing help with asthma? Research shows 6-30% of asthma sufferers use breathing methods to alleviate their asthma symptoms in the UK. Catherine and I discuss a paper from the Complementary Therapies in Medicine journal about Buteyko breathing and asthma.

Buteyko breathing technique (BBT) is a method that is used in some practices to help with hyperventilation, and asthma. BBT trains people to slow their breath rate, eliminate mouth breathing (using a small strip of tape on the mouth), and use controlled breath pauses to increase CO2 levels. Russian physiologist, Konstantin Buteyko, created it in the 1950’s after experimenting with a slower breathing rate on himself and his patients. He postulated that hyperventilation and mouth breathing create hypocapnia (low CO2), which causes hundreds of ailments, including bronchospasm.

What are Ground Reaction Forces (GRFs) and why are they important? In biomechanics GRF is the force exerted from the ground onto the body when they make contact. It's basically Newton's 3rd law: for every action there is a reaction. Measuring these forces helps us understand how yoga poses impact bones and possibly bone mass.

Can virtual reality technology affect pain perception? Well, yeah. Catherine Cowey and I discuss a fun study about this co-authored by Lorimer Moseley in 2015 in the Psychological Science Journal. The researchers used VR technology to give subjects (with a history of neck pain) the illusion that they had moved their neck more or less than they actually had. As they hypothesized, this had an effect on their perception of pain.

Proximal hamstring tendinopathy (PHT) is a pathology of the tendon with a combination of tissue damage, inflammation, and possibly pain at the proximal tendon where the hamstring attaches to the ischial tuberosity. PHT is very common among yoga practitioners as well as in other populations. Jules Mitchell and I talk about our own experiences with hamstring injuries as well as a 2016 clinical commentary entitled Proximal Hamstring Tendinopathy: Clinical Aspects of Assessment and Management from the Journal of Orthopaedic & Sports Physical Therapy.

Breathing is a hot topic for yoga teachers and fitness professionals. Jenn Pilotti and I talk about a study on the 90/90 breath technique with ball and balloon. Postural Restoration Institute (PRI) practitioners use this exercise to help people of all ages with musculoskeletal pain, including low back pain. We discuss the relationship between breathing and posture and how they might affect low back pain.

How does Kinesiotape® affect balance and athletic performance? Cat and I discuss a study from the International Journal of Sports Physical Therapy done in 2016. The authors hypothesized that there would be improvements in athletic performance but it didn’t work out that way. There are many claims about the benefits of ktape. Cat and I discuss all of that and more. Bottom line. If it works for you, use it, but don’t become dependent on it.

Can 12 minutes of yoga a day reverse osteoporotic bone loss? The title of this study "Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss" might lead you to believe so, but the results and data are incomplete and inconclusive. Jules Mitchell and I talk about this complicated, underwhelming study published in the Geriatric Rehabilitation Journal in 2015.

Catherine Cowey and I discuss an article on chronic pain and hypermobility syndrome (HMS) from the Journal of Pain Research. This article gives a thorough overview of the many kinds of hypermobility conditions and symptoms and makes it very clear that it’s a complicated subject. There’s a wide spectrum of hypermobility syndromes and symptoms which can make diagnosis challenging. The criteria are confusing and overlap depending on the type of hypermobility syndrome, and therefore, may need to be updated.

We also talk about how to work with people who are hypermobile.

When it comes to exercise and movement, people tend to do what they’re already good at it. Flexible people may love to do yoga because they find the poses accessible. For flexible people who also have hypermobility (joint laxity), only doing yoga and stretching can potentially exacerbate HMS symptoms or create instability in their joints. Couple this with the pervasive idealization of flexibility in yoga asana, as if it is somehow tied to spiritual heights, and you have a potentially injurious combination.

Hypermobile yoga students would benefit from incorporating strength work and holding back on how far they go in poses in order to gain more strength and control in the ranges that they have.

Are headstands safe? Jules Mitchell and I discuss a study about headstands from 2014. This is the first study of its kind that assessed loads on the neck and head in headstand. We had different reactions to this study. When I read it, it reinforced my decision to exclude headstands from my practice and group classes. When she read it, it didn’t change her mind about excluding it from group classes, but she went back to headstands in her personal practice.

What was it about the study that deterred me from headstands? There is some data in this study that at face value can be alarming about the amount of force on the head and neck, and risks of fracture with compression and extension in the cervical spine. However Jules provides us with context about how those studies were conducted that made the data less alarming. As Jules likes to say, one study does not a conclusion make. This pioneering study opens the door to more questions and does not allow us to make definitive conclusions about the right or wrong ways to do headstand.

How does ankle instability affect the knee? In the previous episode Jenn Pilotti and I discussed proximal stability for distal mobility - how core stability affects the knees and ankles. But what about the other way around? How do distal joints affect more proximal ones?

Many movement professionals work from the ground up, thinking about how the foot and ankle affect the rest of the kinetic chain. This is one of the few studies Jenn found that examines how the ankle affects the knee and landing kinematics. We review this study and talk about our own ankle injuries and working with people who have ankle issues. Yoga teachers often say it’s all connected. This paper touches on an aspect of that, namely how the ankle (a distal joint) affects the knee (a more proximal joint).

Proximal stability for distal mobility is a principle that’s often used in corrective exercise, manual treatment and personal training. Generally, it means that working on core stability can affect distal joints, providing more mobility. This is logical. A stable core may allow for less chaos in the periphery. In this episode Jenn Pilotti and I discuss 2 studies that look at how proximal strengthening impacts the knees and ankles of female athletes. The first study looks at the effect core stability has on landing kinematics for female Capoeira practitioners; the second looks at what strengthening the hip does for high school female basketball players with history of ankle injury. These studies support the notion that core stability in the lumbo pelvic hip complex affects the knees and ankles.

Does Yoga improve athletic performance?

It might, but we don't know exactly how. Jules Mitchell was researching how yoga affects athletics performance for her upcoming book and discovered a gap in the literature. There's plenty of research about the SAID principle and adaptation, but not enough about yoga's impact on sports performance. In this episode we talk about the only two studies that cover this topic as well as their many limitations. Hopefully there will be more studies about this in the future so we can have more clarity.

Yoga and Movement Research Series

How does Bikram yoga affect heart rate and core temperature?

To be completely honest neither Cat nor I are fans of Bikram yoga or hot yoga in general. Nonetheless, we did our best to discuss Bikram yoga and this study as objectively as possible. In this episode we reviewed an ACE (American Council on Exercise) sponsored study done in 2015, which examines the effect of Bikram yoga on core temperature, heart rate and rate of perceived exertion of 20 Bikram practitioners.

Some interesting data from the study:
The average highest core temp was 103.2 for men and 102 for women.
One male had a core temp of 104 by the end of the 90 minute class.
The average heart rate was 80% max for men and 72% max for women.
The highest recorded was 92% for men and 85% for female.

It's essential for Bikram teachers to have a basic understanding of thermoregulation and know the signs and symptoms of heat related illness. Teachers should be trained to respond appropriately in the event of an emergency to keep the participant's safety a priority. Because participants experienced dangerous elevated core temperatures 60 minutes into class, shortening the class to 60 minutes or less might minimize potential for heat intolerance. Researcher Emily Quandt offers three key recommendations: shorten the class, lower the room temperature and focus on hydration.

Jenn Pilotti and I discuss a thorough review of 29 studies that answers this question: Are core stability exercises the best for back pain? The meta review was conducted in 2014 and is entitled, "An update of stabilization exercises for low back pain: a systematic review with meta-analysis." The studies compare core stabilization techniques (side plank, plank and bird dog) to other forms of exercise such as low intensity aerobics, pilates, walking, running in place, and stretches.

It might be a common sense conclusion that core strengthening is the best for back pain, but the research does not support this. In fact, the research tells us that core work is no more or less effective than any other kind of exercise.

In this bonus episode Jules Mitchell (biomechanist and yoga educator) asks me questions about my new workshops for teachers called the Yoga Re:Alignment Workshop Series. We also talk about the role of movement science in yoga asana and whether or not yoga is about more than the poses...of course it is.

Whether or not to use mirrors in yoga classes is a popular topic of discussion among teachers.

This is the first episode in my new yoga and movement research series. I talk to Jules Mitchell about the efficacy of using mirrors when learning yoga asana. We discuss a study entitled, "Effect on performance of learning a pilates skill with or without a mirror." The study examines a pilates move called the STAR movement, but what we learn from it can also be applied to yoga. The STAR move is similar to Vasistasana (side plank) while raising and lowering the top leg.

The stated goal of this study was to "use an objective measure of performance to look at the effect of mirrors when learning Pilates star movement that must then be done without the mirrors."

What do you think? Is it best to learn a motor skill with or without mirrors?

Dan John has been lifting weights since 1965 and coaching for more than 30 years. He holds the American record in the Weight Pentathlon event, won the American Masters Discus Championships several times, and has competed in Olympic weightlifting and the Highland Games.

Dan has a common sense approach to fitness that appeals to most of the strength coaches and trainers that I know. We talk about strength training for women, mindset in competition, why he hates terms like cardio, core and functional, the cult of stretching, the goblet squat and more.

Charlie Reid, CSCS, CMT, considers himself an "anti-guru", an educator, and an enthusiast for all things strength and conditioning related. His pragmatic approach centers around helping others find solutions that are practical, while sifting through all the hype so prevalent on the internet.

We talk about strength and mobility training, some research behind the The Biggest Loser, how most commercial group fitness just makes people tired not better, thought viruses that need to go away, fitness candy, and one-legged cable McTwisty presses.

Greg Lehman, Physiotherapist and Chiropractor talks about why pain science and biomechanics need to be reconciled. People think that pain science challenges everything in biomechanics, but it doesn’t. It challenges it a little. We can and should still use biomechanics. It’s still important but you have to add all the psycho social stuff to it as well. We talk about biomechanics research, how and why to use alignment, how the musculoskeletal systems is allowed to look weird, tendon research and why it's ok to poke the bear (not hump it).

Shelly Prosko, PT, PYT, CPI, specializes in pain science, yoga therapy and pelvic floor health.

She's dedicated to bridging the gap between yoga and modern healthcare philosophies and believes this integration is highly effective in creating and sustaining optimal health. Shelly has been integrating yoga into her physical therapy treatments since 1998, addressing a wide variety of conditions and populations, with a special focus on helping people suffering from persistent pain and pelvic health issues.

We discuss what yoga therapy is, how it can be used in healthcare professions, pelvic floor health, pain science, how the research does not support the idea that “optimal alignment” eliminates pain and the how we can still teach alignment without instilling fear of movement and more.

Last year Mel, Kim and I decided to write a book in order to dispel some of the popular claims we hear in mainstream yoga classes. Exposing Yoga Myths V1 is the result of those efforts. In this episode we talk about some responses (good and bad) to the book. We go off on some fun tangents too about Ace of Bass and Insane Clown Posse. don't ask.

Co-owners of SMARTer Bodies™, Kim-Lien Kendall and Melissa Gutierrez have collaborated for more than 5 years to help their clients move better and improve their quality of life. Together they transcend the fitness and yoga industries’ quick fixes and trends to create a meaningful and lasting system that truly helps people attain their goals.

Diana and Helen are both experienced yoga teachers and physical therapists. They've created a course that reflects the thirst for applicable and teachable knowledge regarding functional anatomy both for the yoga teacher and the physical therapist. Each course aims to fill the gap between basic training and a safer, smarter practice. Both are grounded in anatomy, physiology, biomechanics and therapeutics. Their quest: to enhance awareness and safety for the 21st Century movement specialist.

Lauren Ohayon is a body mechanics geek who relishes in constant learning, laughing and community. Through her biomechanics and movement studies, Lauren has developed a style of teaching that helps students gain awareness of their structure as well as understand how to re-balance their bodies. She also specializes in helping clients with diastasis recti, organ prolapse and other pelvic floor issues. Lauren uses tools from Yoga, Pilates and Restorative Exercise™ to offer her clients long term solutions for living in a well balanced, functional and strong body. Holy Shift is an educational and experiential platform that delivers information regarding alignment, aging and health and gives people factual science based information for longevity of their bones, muscles, organs and tissues.

Redefining stretching with Biomechanist and Yoga Educator Jules Mitchell, MS. We talk about her upcoming book, different types of stretching like PNF, the shoulder joint in downward dog and why she doesn’t say the word "tight" anymore when referring to muscles.

Mobility maker and creator of Radius Yoga, Dana Santas talks more about how she works with athletes, why breathing is THE fundamental movement pattern and her beef with good posture.

Mel, Kim and I talk about the myth that doing yoga gives you long and lean muscles and a Vogue article about foam rolling that Tony Gentilcore busted up. We touch on body image, eating disorders, women in sports and dance, Ronda Rousey, Serena Williams, Misty Copeland and Mel summons Rage Against the Machine.

Mel, Kim (SMARTer Bodies founders) and I talk more about our book, Exposing Yoga Myths. We riff more about cultural misappropriation, yoga teachers trying to make a living, Lululemon, Kirtan, yoga can't hurt you, the Yoga Alliance and teacher regulation, the Dunning-Kruger effect, and pain as a teacher. oh yeah, it's on!

In this episode I talk to Mel and Kim of SMARTer Bodies about our upcoming ebook, Exposing Yoga Myths. We talk about how we started working together, cultural misappropriation in the yoga world, and infallible gurus, and how we're not afraid to contextualize yoga in science and physiology.

Co-owners of SMARTer Bodies™, Kim-Lien Kendall and Melissa Gutierrez have collaborated for more than 5 years to help their clients achieve more efficient movement and improve their quality of life. Together they transcend the fitness and yoga industries’ quick fixes and trends to create a meaningful and lasting system that truly helps people attain their goals.

How has modern yoga practice changed since the early 90s? Can the Yoga Alliance or International Association of Yoga Therapists do a better job credentialing yoga teachers? J. Brown and I also discuss injury in yoga practice and the controversial reactions sparked by Kino McGregor's hip injury.

J. Brown is the owner of the Abhyasa Yoga Center in Brooklyn and the creator of the Gentle is the New Advanced yoga method.

How does exercise affect the brain? After achieving tenure at NYU and researching how memory works in the brain, neuroscientist Dr. Wendy Suzuki realized that her life was in the lab and her social and physical well being were suffering because of it. She wasn't maximizing the potential of her brain because everything you do or don't do affects the brain. She decided to do something about it - to start exercising and to get strong. She stuck to it and with hard work she started to notice the effects on her brain: her mood, memory and attention improved because of exercise. This fascinated her and has become the focus of her work as a neuroscientist. She's dedicated to researching the power of exercise to improve people’s learning memory and cognition.

We talk about her new book, Healthy Brain, Happy Life: A Personal Program to Activate Your Brain & Do Everything Better, how exercise affects the brain, brain hacks, brain myths and more.
Dr. Wendy Suzuki is a Professor of Neural Science and Psychology at New York University (NYU)'s Center for Neural Science. A popular speaker, she is a regular presenter at the World Science Festival and TEDx, and is frequently interviewed on television and in print for her expertise regarding the effects of exercise on brain function.

Dr. Evan Osar - creator of Fitness Education Seminars and author of Corrective Exercise Solutions talks to us about his approach to movement which requires alignment breathing and control. He shares why you probably don't need to release your psoas, why we need to earn the right to get to higher level complex exercises, what happens when we try to over use muscles like the TVA (transversus abdominis), and why we don't need stretching we just need better alignment when we move.

Mike Fitch, creator of Animal Flow and Global Bodyweight Training talks about what we get out of quadrupedal movements, his experiences with Parkour and other influences of Animal Flow, and his new Bodyweight Athlete program. His advice: "Whatever you do, learn something new. Be willing to be bad at something! "

Dana is the yoga/movement expert for CNN and CNN Health, and the creator of Radius Yoga Conditioning which helps athletes move, breathe and focus better to enhance performance and decrease injury. Nicknamed the “Mobility Maker,” over the last ten+ years, she’s worked with more than 35 teams and hundreds of athletes in the NHL, MLB, NFL, NBA, MLS, PGA, LPGA & WTA. She's worked with the Philadelphia Phillies, Atlanta Braves, Tampa Bay Rays, Orlando Magic and Tampa Bay Lightning; she’s also mobility consultant to many other pro & collegiate teams.

We talk a lot about the breath, how the diaphragm is the king of the core, how it affects mobility, how there’s a lot of conjecture out there in yoga, how she’s a difference maker to many athletes and what yoga every damn day means to us.

Joanne Elphinston is a physiotherapist for more than 20 years, writer, innovator, lecturer and educator.

She’s also the creator of JEMS which stands for Joanne Elphinston Movement Systems. JEMS is all about enabling people of all backgrounds, ages and levels of physical ability to learn the art of working with their body instead of against them, to have confidence in their bodies, and to reclaim and enjoy the activities that matter most to them.

JEMS draws from the fields of biomechanics, motor learning, neuroscience, philosophy psychology and holistic practices. We talk about her method as well as her book entitled Stability, Sport and Performance Movement.

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Dr Ray McClanahan is not your typical Podiatrist. Instead of reverting to surgery, he believes in preventative measures and uses sports science principles to restore foot alignment and function. He also educates the public on healthier shoe choices and created the silicone toe spacers, Correct Toes.

There are a lot of tips here for foot strengthening, stretching, making smart shoe choices, dealing with the wear and tear of high heels.

Katy Bowman talks about what minimal footwear is, what it does for your body and how to transition into it. I also included 2 foot-related excerpts from previous interviews with Dr. Mark Cheng and James Earls!

Join me for an in-depth conversation with Gary Ward about how he works with the feet and how they influence the whole body. We talk about how the feet affect the whole body, footwear, the joy of going barefoot, ways to mobilize the feet, and the importance of giving the feet and the brain varied surfaces to adapt to.

Join me for an in depth conversation with Dr. Mark Cheng about his roots in Chinese Martial Arts and the many MA masters he's been lucky to study with. We talk about his Tui Na Practice, FMS/Gray Cook, Pavel Tsatsouline, why movement is like money, breathing, his DVDs and more.

Charlie Weingroff - Doctor of Physical Therapy, certified Athletic Trainer and certified Strength and Conditioning Specialist. Formally trained in DNS, ART, Dry Needling, Graston, FMS/SFMA and the RKC.

Charlie talks about the boundaries of health and fitness professionals and how they can work together to get the best results for their clients. We talk about functional movement, squats, deadlifts, reflexive core stability, about why russian twists are obsolete, why the diaphragm is the most important core muscle, how yoga fits into an athletic training program, his DVDs including a new one he just released with Dr. Mark Cheng called Hacking the Hinge.

James Earls is a Structural Integrationist, Writer, Lecturer, Bodywork practitioner and the director of Kinesis UK. We talk about his book - Born to Walk : Myofascial Efficiency and the Body in Movement which combines evolutionary anatomy, the Anatomy Trains model and the latest research on fascia to create an up to date vision of how we walk. It's the first time the Anatomy Trains model has been applied to gait. We talk about efficient walking patterns, how the AT myofascial meridians work in the gait cycle, minimalist footwear, whether or not walking is falling, the pelvic floor, psoas restriction, orthotics and more.

Trail Guide to the Body author, Andrew Biel talks about his latest book, Trail Guide to Movement. We discuss his unique approach to writing about anatomy and functional movement; the fact that Western society is in the midst of a movement/proprioception crisis; muscle function; ideal resting tone for muscle tissue; why there's no such thing as perfect posture, and new word...balmoture!

Jill Miller is the creator of the corrective exercise format, Yoga Tune Up and the author of The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility, and Live Better in Your Body. The book is all about self-care, soft-tissue conditioning and improving the quality of your life with better movement habits.

David Weinstock codeveloped Neurokinetic Therapy® in 1985 and since then has been traveling the world teaching the method to all kinds of medical and fitness professionals. His book, Neurokinetic Therapy, An Innovative Approach to Manual Muscle Testing outlines the muscle tests and common movement compensation relationships.

Dr. Kathy Dooley talks about her new training and rehab facility - Catalyst Sport where she practices as a Rehabilitative Chiropractor. She also shares insights on the stability/mobility puzzle, gait analysis, the importance of breath and more.

Tom Myers is the originator of Anatomy Trains Myofascial Meridians, and director of Kinesis Myofascial Integration (KMI). He studied directly with Drs. Ida Rolf, Moshe Feldenkrais, and Buckminster Fuller and has practiced integrative manual therapy for more than 30 years. He talks about changes to the latest edition of Anatomy Trains, the latest in fascia research, the new biomechanics and why leaders in the yoga community need to be more responsible when it comes to preventing injury.

Todd Hargrove, author of A Guide to Better Movement, talks about about pain science, what good movement is, why it’s important to have it, some myths about pain, why perfect biomechanics doesn’t guarantee pain-free movement, the benefits of mindful movement, and movement variability.

Brent Brookbush is a Personal Trainer, Physical Therapist, Founder of the Brookbush Institute of Human Movement Science, and the author of Fitness or Fiction: The Truth About Diet and Exercise. We talk about the institute, his book, what integrated muscular anatomy is, why stretching is good, hyper mobility, hot yoga and more.

Dr. Perry Nickelston is a Chiropractor, founder of Stop Chasing Pain, Creator of Primal Movement Chains, Master Instructor for NKT and Rocktape, and Instructor for FMS, SFMA. He talks about his work as a Chiropractor, his Primal Chains workshop, what Stop Chasing Pain is about and how it all started.

Katy Bowman is a Biomechanist, Author, Teacher and Director of the Restorative Exercise Institute. Move Your DNA is her latest book which highlights the fact that our modern society is in the middle of a movement crisis. We don’t move enough and our bodies are suffering because of it. We don't need more exercise, we need more natural movement. Katy offers suggestions on how to move, sit, stand and rest to make every moment of your life count on the cellular level.

Matthew Remski is a Writer, Therapist and Yoga Asana Teacher who is taking on the topic of pain, injury and recovery in the context of yoga asana. For this project, called WAWADIA - What Are We Actually Doing In Asana, he has collected more than 100 interviews and is crafting these stories into a book which will attempt to "paint a lesser-seen portrait of a culture struggling to both understand and fulfill its healing promise, and provide a map for how it can intelligently evolve."

Gary Ward is the author of What the Foot?, and the creator of the Anatomy in Motion (AiM) courses and clinics. AiM is considered a “next generation” movement therapy technique, that enhances sports performance, prevents injuries and eliminates existing and often long term physical problems.

Kiambu Dickerson is a NY based Orthopedic Massage Therapist who incorporates methods from internationally recognized teachers such as Tom Myers, James Waslaski, Erik Dalton and Jerry Hesch. And as if that's not enough he also raps in his spare time!

Marjorie Brook is a massage therapist who specializes in scar tissue therapy. She’s also an author, and international educator. For the last 1o years she has been educating people about the significance of scar tissue and the importance of stretching. We talk about what scar tissue is, why it’s so important and her work as an educator.

Dr. Andreo Spina is a sports specialist, chiropractor, medical acupuncturist, Director of Sports Performance Centers in Toronto, Creator and Director of Functional Anatomy Seminars. We talk about his seminars, about stretching, yoga injuries, functional mobility and more.

Interview with Jules Mitchell, Yoga Therapist and Biomechanist on the Science of Stretching, how science doesn't make its way to the yoga community yet and why you don't need to do yoga every day.

Ariana Rabinovitch interviews Jaime Francis, a Physical Therapist and Neurokinetic Therapy practitioner who specializes in working with children and Crossfitters.

Yoga & Beyond Interview with Dr Emily Splichal - highly sought-after Podiatrist in NYC and the creator of EBFA Barefoot training and education programs that are catching on at gyms around the world.

We talk about why it is so important to keep the feet "fit", her #1 recommended foot exercise, common yoga injuries that she treats and more.

Yoga & Beyond Jason Brown Interview. We discuss how and why he created the Anatomy Studies for Yoga Teachers program.

Yoga & Beyond Katy Bowman Interview. We talk about her book, Alignment Matters: The First 5 Years of Katy Says. We also talk about Pelvic Floor Disorder, Optimal Gait Patterns and the importance of movement as opposed to fitness.

Yoga & Beyond Brooke Thomas Interview about her new FREE ebook, Why Fascia Matters. In addition to fascia, we also talk about Rolfing, Yoga Tune Up, Fitness vs. Movement.

Yoga and Beyond Chrissy Carter Interview about. Interviews with yoga, anatomy and healthy living experts with Ariana Rabinovitch.

Yoga and Beyond. In this episode I talk to Brooke Siler about her latest book The Women's Health Big Book of Pilates.