Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by Jules Mitchell, MS to discuss yoga and artificial intelligence (AI).

Points of discussion include:

• What is AI?
• How do we commonly interact with AI in today’s world?
• What would an AI for yoga look like on a practical level?
• What was Jules’ experience like consulting with a company that wanted to develop AI for yoga?
• What are the strengths of AI for yoga?
• What are the limitations of AI for yoga?
• Is AI yoga safer than practicing to non-AI prerecorded yoga video classes?
• Is AI yoga more personalized than non-AI prerecorded yoga video classes?
• What does Jules see as far as the future of AI and yoga?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Jules Mitchell leads advanced continuing education programs in biomechanics for intellectually fearless yoga teachers. She helps them integrate principles of exercise science and applications of pain science into their classes. Jules is the author of Yoga Biomechanics: Stretching Redefined, a unique, evidence-based exploration into the complexities of tissue mechanics and the human body’s resilience and adaptability. She leads workshops and courses online and worldwide, runs a popular 300 hour yoga teacher training, frequently serves as guest faculty, and hosts a comprehensive mentoring program to support teachers in both education and business. Visit her at julesmitchell.com.

Resources mentioned in this episode:

Jules Mitchell’s website / Jules on Instagram / Jules’ book Yoga Biomechanics: Stretching Redefined

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by Dr. Jessica Steier and Dr. Andrea Love (co-founders of the Unbiased Science Podcast) to discuss wellness myths in the yoga world.

Jessica Steier, DrPH, PMP is a public health scientist and data scientist, and Andrea Love, PhD is an immunologist and microbiologist.

Together, they run the Unbiased Science Podcast and all of its associated educational resources. Through their work, Jessica and Andrea are devoted to objective, critical appraisal of available evidence on science and health-related topics. They are a much-needed powerhouse of credible, science-based information in a world of social media health misinformation.

Points of discussion include:

• Why did Jess and Andrea start the Unbiased Science Podcast?
• What is the wellness industry?
• What is the “risk perception gap”?
• The challenge that exists for laypeople to discern whom to trust for health information
• What is the difference between the wellness industry and conventional medicine?
• How are wellness products regulated? Does the FDA consider supplements medicine or food/dietary products in terms of regulation?
• How does the U.S. compare to other countries in terms of regulation of wellness industry products?
• What is a wellness coach/health coach? What’s the difference between a nutritionist and a registered dietician?
• Are multivitamins (pills or powder) effective in terms of supporting health – or do they just make expensive pee?
• Are organic foods truly healthier for us? Are organic foods really better for the environment?
• Is the list of “dirty dozen” foods that should always be purchased in organic form – never conventional – evidence-based?
• Is the statement “yoga boosts the immune system” evidence-based?
• What are actual evidence-based tips for optimizing our health?
• What are Jess and Andrea’s tips for how to discern whether the info you see on social media is credible?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Follow and learn from Jess and Andrea on Instagram

Jess and Andrea's Unbiased Science Podcast website

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Jenni and Travis discuss the top 7 most misused movement terms in yoga. Why did each of these movement terms make the list? How are their common uses in the yoga world unhelpful? How can we update our movement-based yoga language to be more in line with movement science?

Jenni and Travis are also offering a free *written guide* to the top 7 most misused movement terms! Grab your free guide here: https://www.jennirawlings.com/yoga-language-clarified-sign-up

Resources mentioned in this episode:

Free written guide: Top 7 Most Misused Movement Terms in Yoga!

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Blog post: End-Range Training: Does Closing the Gap Between Active and Passive ROM Prevent Injuries?

Research article: Is There Any Non-functional Training? A Conceptual Review 

Podcast episode: Fascia Myths & Fascia Facts Part 2: Yin Yoga & Myofascial Release

Podcast episode: Interoception, Emotions, Pain, & Yoga

Podcast episode: Should We Always Listen to Our Body?

Podcast episode: Is Yoga Functional Movement?

Podcast episode: Can Stretching Make You Strong? w/ Greg Nuckols

Podcast episode: Stability: Clearing Up a Confusing Term!

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by special guest Alec Blenis to discuss what yogis should know about cardio.

Alec Blenis is a hybrid athlete, strength and conditioning coach, and science nerd. He holds a B.S. in physics from Georgia Tech and is a former professional obstacle course racer and ultrarunner (he’s completed over 50 ultras.) Alec is also the current world record holder in Murph, a CrossFit workout we discuss in the show. As a coach, he’s worked with everyone from endurance athletes to powerlifters, first responders, weekend warriors, and everyone in between. 

Points of discussion include:

• How does Alec’s physics background inform his approach to athletic training?
• What is the cardiovascular system?
• Is heart rate always an accurate measure of actual exercise intensity?
• Does hot yoga require more metabolic demand (and therefore burn more calories) than room temperature yoga?
• What is “metabolic conditioning”? What is HIIT (high intensity interval training)?
• Can yoga be considered a form of cardio?
• How can we measure our own personal level of cardiovascular fitness?
• Which is a better predictor of mortality risk: cardiovascular fitness level or strength?
• How well do cardio activities, strength training, and yoga improve bone density?
• Is there an optimal dosage of cardiovascular stimulus beyond which it’s diminishing returns?
• Can cardio interfere with strength gains? (a.k.a. the interference effect)
• Which should you do first (in a single exercise session): strength training or cardio? What about strength training and yoga?
• Is light cardio a helpful form of recovery after strength training?
• Is “active recovery” helpful or important?
• What are good tips for people who practice yoga and strength train to start bringing cardio into their movement repertoire?
• What’s the minimum effective dosage of cardio?
• …And much more!

Resources mentioned in this episode:

Follow and learn from Alec on Instagram

Train with Alex in his Sex & Zombies program

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss yoga myths about the knees.

Points of discussion include:

• Will running wear out your knees?
• What is a systematic review with meta analysis?
• Should we avoid locking our knees in yoga?
• Are knee pops and clicks bad?
• Are open chain knee extension exercises bad?
• What’s the deal with knee alignment in chair pose?
• Is knee valgus in our standing yoga poses bad?
• Should you *not* square your hips in warrior 1 in order to protect your back knee?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Episodes of this podcast covering the yoga myths we didn't get to in this episode:

Should we avoid letting the knee track forward over the toes? Podcast episode: Chair Pose: Knees Over Toes and Other Hot Topic Woes

Should we flex the foot in pigeon pose to protect the knee? Podcast episode: Pigeon Pose: Friend or Foe?

Is it bad to place your foot on your knee in tree pose? Podcast episode: Yoga Alignment Rules That Don’t Make Sense

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss the anatomy, biomechanics, and cueing of the knees.

Points of discussion include:

• What is the structure of the knee joint?
• What are the ligaments of the knee?
• Are quadriceps-targeted exercises the only way to strengthen the knee?
• Is the knee joint only a hinge joint?
• What’s the screw home mechanism of the knee?
• What are knee valgus and knee varus?
• What is knee hyperextension and what is terminal knee extension?
• How can we load or target the knee in our yoga, strength, and/or movement practice?
• The meniscus of the knee and common conditions of this structure
• Is exercise good or bad for knee osteoarthritis?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

The “body curl” YouTube video

Jenni & Travis’ program: 5 Weeks to Strong & Flexible Hamstrings

Travis’ ACL Care business

Research study: Effect of High-Intensity Strength Training on Knee Pain and Knee Joint Compressive Forces Among Adults With Knee Osteoarthritis: The START Randomized Clinical Trial

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by the amazing Catherine Wilkinson to discuss a yoga teacher’s scope of practice.

Catherine Wilkinson is the founder of Wellness Connection Yoga School, where she also serves as the course designer and lead trainer for their 200hr and 500hr yoga teacher trainings (offered both in-person and online). Catherine holds a BSc/MSc in Health Sciences, and she strives to be as evidence-based as possible in her approach to training yoga teachers.

Points of discussion include:

• How has Catherine’s opinion about the scope of practice of a yoga teacher changed over time?
• Should yoga teachers ask yoga students if they have any injuries?
• What are some common ways that yoga teachers “step outside their lane”?
• Is using polyvagal theory in a yoga class to help students treat their trauma within a yoga teacher’s scope of practice?
• Is telling yoga students that they store their trauma in their hips within a yoga teacher’s scope of practice?
• How do publications like Yoga Journal and Yoga International help foster confusion about a yoga teacher’s scope of practice?
• The important distinction between teaching yoga *for* a certain condition and teaching yoga for people *with* a certain condition
• Understanding movement science does not mean that you’ll teach a yoga class that’s “safer”
• The contradiction between the widespread belief that yoga is dangerous and the widespread belief that yoga is so good for a multitude of conditions
• What’s a better approach to keeping students safe than “alignment”?
• Is advising students on their daily-life posture within a yoga teachers’ scope of practice?
• If we stop using fearmongering language in our yoga teaching about alignment and pain, what should we say instead?

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Learn more about Catherine Wilkinson’s *online, self-paced* yoga teacher trainings

Learn more about Catherine Wilkinson’s *in-person and live online* yoga teacher trainings

Follow Catherine Wilkinson on Instagram

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Blog post: What Is a Yoga Teacher’s Scope of Practice?

Podcast episode: Should We Stop Teaching Yoga for Low Back Pain? w/ Paul Ingraham

Podcast episode: Is Rounding Your Back Dangerous? w/ Dr. Sam Spinelli

Online yoga class library & yoga anatomy workshops with Jenni

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss the topic of fascia in part 2 of a 2-part series. This second episode of this 2-part series focuses on the questions:

1) Does Yin Yoga target fascia?

2) Does myofascial release work?

(Part 1 of this series focused on the questions: What is fascia? And: Can we train fascia through active movement?)

Points of discussion in this episode include:

• A review of the definition of fascia
• What claims does Yin Yoga make about fascia?
• What is Yin Yoga?
• What’s the difference between Yin Yoga and Restorative Yoga?
• What are the viscoelastic properties of connective tissue, and what role do they play in Yin Yoga and Restorative Yoga?
• Does Yin Yoga specifically target fascia?
• What specific fascial tissue does Yin Yoga claim to target?
• What biomechanical effect does Yin Yoga claim to have on fascia?
• Does Yin Yoga target the joints and not the muscles?
• Does Yin Yoga “stress” the connective tissue of the joints?
• What is myofascial release?
• What is a trigger point (a.k.a. a knot or adhesion)?
• What effects does myofascial release have on the body?
• What is a pain pressure threshold?
• Does myofascial release actually release myofascia?
• …And much more!

Resources mentioned in this episode:

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Article: Redefining Self-Myofascial Release

Research article: Do Self-Myofascial Release Devices Release Myofascia? Rolling Mechanisms: A Narrative Review 

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss the topic of fascia in part 1 of a 2-part series. This first episode focuses on the questions:

1) What is fascia?

2) Can we specifically train fascia through active movement?

(Part 2 of this series focuses on the questions: Does Yin Yoga target fascia? And: Does myofascial release work?)

Points of discussion in this episode include:

• Travis and Jenni’s personal backgrounds with the fascia community
• The “Fascial Fitness” system designed by Robert Schleip
• The “Fuzz Speech” by Gil Hedley
• What is fascia?
• The 4 tissue types of the body
• A deeper dive into connective tissue
• How is fascia related to connective tissue?
• Compressive vs. tensile connective tissue
• Can we treat/target fascia in an isolated, specific way?
• How can we train fascia through active movement?
• How does connective tissue transmit force?
• What is the stretch shortening cycle?
• How to tendons adapt to training?
• …And much more!

Resources mentioned in this episode:

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Podcast episode: Should We Stop Teaching Yoga for Low Back Pain? w/ Paul Ingraham

Podcast episode: Can Stretching Make You Strong? w/ Greg Nuckols

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss wild thing – a yoga pose that many yoga practitioners have strong opinions about! Jenni and Travis discuss the anatomy and biomechanics of wild thing, as well as a controversial kerfuffle that happened in the yoga community surrounding this yoga pose a few years ago.

Points of discussion include:

• The anatomy & biomechanics of wild thing
• The controversial kerfuffle about wild thing in the yoga community
• The difference between “wear and tear” vs. “wear and repair”
• How would one go about researching the prevalence of yoga injuries in a scientific manner?
• Does injury prevention in yoga have more to do with alignment or preparation?
• How can we build strength to support wild thing?A brief intro to hip joint anatomy
• …And much more!

Resources mentioned in this episode:

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

Podcast episode: Are Headstand and Shoulder Stand the King and Queen of Yoga Poses? 

Podcast episode: Can We Prevent Yoga Injuries?

Article: How Common Are Yoga Injuries? The Science Weighs In 

Podcast episode: Language, Fear, & Science in the Yoga Studio

Podcast episode: Which Yoga Educators Should I Trust?

YouTube video: Where Should the Shoulder Blades Be In Down Dog?

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by Greg Nuckols to discuss whether stretching can make you strong. Greg has an M.A. in exercise and sports science and is the co-founder of Stronger by Science and MacroFactor (the best nutrition app on the market). He’s held three all-time world records in powerlifting, is an international speaker, and is the author of multiple books. He’s also the co-host of the Stronger by Science podcast.

Points of discussion include:

8:50 What is strength?

12:25 When muscles grow in size, is it because individual muscle fibers grow larger (hypertrophy), or is it because we gain more muscle fibers (hyperplasia)?

19:08 What does evidence from animal research suggest about whether stretching can lead to muscle growth?

36:20 What is the current scientific perspective on the mechanism(s) of hypertrophy / muscle growth?

39:22 What is blood flow restriction training?

44:37 Is muscle damage a driver of muscle growth?

50:10 What role does tension play in causing muscle growth?

50:30 The anatomical continuity between muscle, intramuscular connective tissue, tendon, and bone

55:36 The tendency to take a “tension reductionist” point of view on muscle growth / hypertrophy

58:15 What’s the difference between active tension and passive tension in a muscle?

1:05:03 What is the length-tension relationship?

1:12:26 Why does strength training at longer muscle lengths produces greater muscle growth / hypertrophy?

1:20:26 Does research suggest that stretching can lead to muscle growth in the human body?

1:37:28 Do we know what the mechanism is for *why* long duration, intense stretching can cause muscle growth?

1:48:23 Do we have a natural propensity to seek explanations for phenomena even when no science-based explanation exists yet?

…And much more!

Resources mentioned in this episode:

Stronger by Science website (free articles by Greg Nuckols)

Stronger by Science Facebook group (ask Greg Nuckols questions here)

Stronger by Science podcast (free audio learning with Greg Nuckols)

MacroFactor nutrition app (the best nutrition app on the market)

Follow Stronger by Science / Greg Nuckols on Instagram

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Article: Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility

Article: Stretch training induces unequal adaptation in muscle fascicles and thickness in

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss the anatomy, biomechanics, and cueing of hip rotation.

Points of discussion include:

• A brief intro to hip joint anatomy
• Open vs. closed chain hip rotation
• What is the average ROM of hip external & internal rotation?
• What are hip anteversion and retroversion?
• What does research suggest about the connection between lack of hip rotation and hip pain?
• The difference between alignment/position and muscular action in a yoga pose or movement
• What’s the hip rotation alignment in warrior 1?
• What’s the hip rotation alignment in warrior 2?
• What’s the hip rotation alignment in gomukhasana?
• What’s the hip rotation alignment in the 90/90 position?
• What’s the hip rotation alignment in half moon?
• How could you work on hip internal rotation in yoga?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

Podcast episode: “Posture is Overrated” w/ Todd Hargrove (Yoga Meets Movement Science episode 25)

Blog Post: End-Range Training: Does Closing the Gap Between Active and Passive ROM Prevent Injuries?

Research study: Is lower hip range of motion a risk factor for groin pain in athletes? A systematic review with clinical applications

YouTube video: Warrior 1 vs. High Lunge: What’s the Difference?

YouTube video: Hip Anatomy Lesson in Warrior 2

Podcast episode: “Pigeon Pose: Friend or Foe?” (Yoga Meets Movement Science episode 18)

Instagram post on the 90/90 position

Podcast episode: “Yoga Alignment Rules That Don’t Make Sense” (Yoga Meets Movement Science episode 33)

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss what research suggests about whether we should truly “always listen to our body”.

Points of discussion include:

• A review of interoception
• Do yoga & mindfulness practices actually improve interoception?
• What’s the connection between interoception and anxiety?
• Does what we feel in our body necessarily reflect what is actually taking place in our body?
• Do feelings of back stiffness correlate to actual biomechanical back stiffness?
• The conundrum of treating pain in a rehab context when pain does not necessarily correlate with tissue damage
• Should rehab exercises be painful or not painful?
• Is the sensation we feel at the end of a stretch an accurate reflection of the mechanical end range of our tissue’s length?
• What role does interoception play in athletic performance?
• Do elite runners have better interoception than non-runners?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Research study: Feeling stiffness in the back: a protective perceptual inference in chronic back pain

Research study: Interoceptive differences in elite sprint and long-distance runners: A multidimensional investigation

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss the phenomenon of “magic muscles”: the tendency in the yoga, fitness, and rehab worlds to treat some muscles as more important or more special than other muscles.

Points of discussion include:

• What is a magic muscle?
• Muscle-based approaches in strength training & bodybuilding
• Teaching yoga with a  “teach movement, not muscles” approach
• What research suggests about these specific magic muscles:
  • Quadratus Lumborum (QL)
  • Vastus Medialis Obliquus (VMO)
  • Transverse Abdominis (TvA)
  • Psoas
  • Glutes
  • Piriformis
• What do all magic muscles have in common?
• Is the practice of labelling certain muscles as “stabilizers” and others as “movers” somewhat outdated?
• The trend in evidence-based rehab to use non-specific vs. specific diagnoses for persistent pain conditions
• What are “corrective exercises”, and are they evidence-based?
• How well does yoga, specifically, help with low back pain?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Become a supporter of the Yoga Meets Movement Science podcast! Starting at $3/month.

Resources mentioned in this episode:

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Take Jenni’s course: “When to Be Anatomically Specific in Yoga” for free!

Podcast episodes referenced in this episode (in order of appearance on the show):

• Ep 35: Nasal vs. Mouth Breathing: Does it Matter:
• Ep 6: Is Ashtanga Yoga a Cult? And the Value of Strength
• Ep 4: The Truth About Core Training
• Ep 9: Do We Store Emotions in Our Hips?
• Ep 13: The Glutes: Peachy Keen or Not All They Seem?
• Ep 18: Pigeon Pose: Friend or Foe?

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by special guest Joe Miller, MS to discuss the physiology of breathing.

Joe Miller has been teaching yoga since 2000, and he has a master’s degree in applied physiology from Columbia University. He teaches anatomy and physiology in yoga teacher trainings nationally and worldwide. He’s also a Guild Certified Feldenkrais® Practitioner and a Certified Strength and Conditioning Specialist through the NSCA.

Points of discussion include:

• Joe’s yoga backstory and how he got into physiology
• Has the yoga world historically been insular by nature, and is that changing?
• Why do we breathe?
• How is breathing controlled?
• What is anaerobic vs. aerobic respiration?
• Is it helpful to teach yoga students to breathe “fully and deeply” all throughout their yoga practice?
• Do we have “stale” air in our lungs that we clear out with full exhales?
• What different effects do breathing into the belly, rib cage, and upper chest have?
• What physiological effects does ujjayi breathing have?
• Is it helpful for yoga teachers to remind people to breathe?
• Is it helpful to pair specific movements in yoga with specific phases of the breath (inhale or exhale)?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!


Resources mentioned in this episode:

Learn more from Joe Miller: website / Instagram / YouTube

YouTube video (Joe Miller): Does Deep Breathing Increase Blood Oxygen?

Breathing 101 Course with Joe Miller

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss what scientific research suggests about nasal vs. mouth breathing.

In addition to nasal vs. mouth breathing as a general topic, Jenni and Travis also take a closer look at the Buteyko Breathing Method, as well as and 2 popular books on breathing: Breath: The New Science of a Lost Art by James Nestor (2020) and The Oxygen Advantage by Patrick McKeown (2015).

This episode features a special guest interview at the end specifically about the book Breath by James Nestor. Jenni and Travis are joined by the amazing science communicator Dr. Rachel David to discuss this book. Rachel has a PhD in immunology and a master’s degree in science communication, and she’s also a yoga teacher.

Points of discussion include:

• What claims are commonly made about nasal vs. mouth breathing?
• Outlining the difference between *breathing practices* (acute) vs. day-to-day breathing (chronic)
• What type of research would need to be done in order to investigate a possible causal link between mouth breathing and negative health effects?
• What does research suggest about the health effects of nasal breathing techniques or practices (i.e. pranayama)?
• Day-to-day breathing is autonomic (unconscious)
• What percentage of people breathe 100% nasally?
• What are the benefits of nasal breathing?
• When our mouth is open, do we still breathe through our nose?
• Does an open mouth indicate that someone is a “mouth breather”?
• What does the research on the effects of mouth breathing suggest?
• A closer look at the Buteyko Breathing Method and 2 books: The Oxygen Advantage by Patrick McKeown (2015) and Breath: The New Science of a Lost Art by James Nestor (2020)
• How popular is the book Breath by James Nestor in the yoga world?
• Did any scientific organizations endorse the book Breath?
• Is the basic premise of the book Breath scientifically-based?
• …And much more!

Resources mentioned in this episode:

Dr. Rachel David’s website: https://geeky.yoga (**sign up for her email list in the footer of her website!)

Dr. Rachel David’s article about the book Breath by James Nestor

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by the knowledgeable science educator Jonathan Jarry, MS to discuss complementary and alternative medicine.

Jonathan Jarry is a science communicator for McGill University’s Office for Science and Society. He has a master’s degree in molecular biology, and he brings his experience in cancer research, human genetics, rehabilitation research, and forensic biology to the work he does for the public. Jonathan also co-hosts the award-winning medical podcast The Body of Evidence, and he is frequently quoted in local, national and international media on issues of science and pseudoscience.

Points of discussion include:

• What is evidence-based medicine? What is science-based medicine?
• What is a randomized clinical trial?
• What is complementary & alternative medicine (CAM)?
• What is the wellness industry?
• What are some qualities that all complementary & alternative medicine modalities have in common?
• Specific alternative medicine modalities discussed include:
  • Chiropractic
  • Naturopathy
  • Homeopathy
  • Acupuncture
• What is the placebo effect?
• What is regression to the mean?
• What’s the difference between correlation and causation?
• Is using yoga as “medicine” or “therapy” evidence-based?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Find Jonathan Jarry’s work at the Office for Science and Society at McGill University

Follow Jonathan Jarry on Twitter

Listen to Jonathan’s award-winning podcast The Body of Evidence

Book recommendation by Jonathan: Trick or Treatment

Jonathan Jarry on the Adaptabilia podcast

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss a selection of yoga alignment cues that don't make sense! These cues all have one thing in common: they are each used inconsistently across similar (or the same) positions. By examining these carefully-chosen examples, we gain insight into whether or not these cues are actually important. And we improve our ability to think critically about the information we’re taught!

Yoga alignment rules covered in this episode include:

• Stack the shoulder over the wrist in plank pose
• Stack the shoulder over the wrist in side plank pose
• Don’t let the feet turn out in wheel pose
• Don’t jump back to straight-arm plank pose; instead, jump into bent-elbow chaturanga
• Don’t transition from closed-to-open hip poses or vice versa
• Don’t place your foot on your inner knee in tree pose
• Ground your inner hands down in down dog
• Internally rotate your hips in forward folds
• Catch the outer ankle in bow pose

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

Sara Paige, who inspired the idea for this episode! website / Instagram

YouTube video: Should We Shift Forward Onto Our Toes in Chaturanga?

YouTube video: Is Turning Your Feet Out in Wheel Bad?

YouTube video: Is Jumping Back to Plank Bad for Our Shoulders?

Blog post: No Foot on the Knee in Tree Pose? Questioning the Cue

YouTube video: Should We Avoid Closed to Open Hip Transitions in Yoga?

YouTube video: Should We Ground Our Inner Hands in Down Dog?

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by the knowledgeable and inspiring Claire Zai, a strength coach with Barbell Medicine and a competitive powerlifter with her bachelor’s degree in physiology & neuroscience and her master’s degree in physiology with a focus on biomechanics.

They discuss myths and evidence-based information about women & strength training, including these topics:

• How societal gender stereotypes influence how we view women’s and men’s bodies
• Strength training around the menstrual cycle – is this something women should think about?
• What role do hormones like estrogen and progesterone play in our ability to generate force and strength train?
• Strength training and menopause
• Does our metabolic rate (i.e. our metabolism) decrease when we reach menopause?
• Strength training and osteoporosis
• Are claims that yoga can improve bone density evidence-based?
• Strength training and pregnancy
• Does strength training make women “bulky”?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Follow and learn from Claire Zai, MS: Instagram / website / email

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

Research article: The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis

Research article: Variations in Strength-Related Measures During the Menstrual Cycle in Eumenorrheic Women: A Systematic Review and Meta-Analysis

Research article: The Impact of Menstrual Cycle Phase on Athletes’ Performance: A Narrative Review

Research article: The effect of the menstrual cycle and oral contraceptives on acute responses and chronic adaptations to resistance training: a systematic review of the literature

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss the anatomy, biomechanics, and cueing of the yoga asana downward facing dog (adho mukha svanasana).

Points of discussion include:

• The anatomy and joint positions of down dog
• The biomechanical effects that down dog has on the body
• Should we externally rotate our shoulders in down dog?
• What is “shoulder impingement”, and why is this an outdated model for shoulder pain?
• Should we ground our inner hands down in down dog?
• What’s the right hand-to-feet length in down dog?
• Should our heels be on the ground in down dog?
• Should our knees be straight in down dog?
• Is down dog a resting pose?
• How can we regress and progress down dog?
• What are strategies for working around pain in down dog?
• Is down dog OK to practice during pregnancy?
• Do we need to anteriorly tilt our pelvis in down dog in order to stretch our hamstrings?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

YouTube video: Should We Ground Our Inner Hands in Down Dog?

YouTube video: 3 Tips for Shoulder Pain in Down Dog

YouTube video: What’s the Right Length for Downward Dog?

Blog post: Top 4 Myths About Yoga During Pregnancy by Lauren Anderson

Research article: Surgery for shoulder impingement: a systematic review and meta-analysis of controlled clinical trials

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by the legendary Paul Ingraham, owner and operator of www.PainScience.com, to discuss the connection between yoga and low back pain.

Points of discussion include:

• How and why pain is weird
• What’s the difference between acute, chronic, and persistent pain?
• When back pain is connected to a serious medical condition (which is rare), what are some of these possible conditions?
• Is back pain usually a biomechanical or structural problem, or is it caused by something else?
• How well does general exercise help with low back pain?
• What are “corrective exercises”, and are they evidence-based?
• How well does yoga, specifically, help with low back pain?
• Is a weak core a likely cause of back pain, and does strengthening the core cure back pain?
• Are inflexible hamstrings a likely cause of back pain, and does stretching them cure back pain?
• Why are most “Yoga for Low Back Pain” classes not evidence-based?
• Is it possible to teach a “Yoga for Low Back Pain” class in an evidence-based manner?
• What is a nocebo, and how is it different from a placebo?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Paul Ingraham’s article for Jenni’s blog: Yoga Has No “Active Ingredient” for Back Pain

Paul Ingraham’s e-book The Complete Guide to Low Back Pain

Paul Ingraham’s website: www.PainScience.com

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss helpful tips for how to discern whether or not to trust a source of information in the yoga, fitness, and rehab worlds.

Points of discussion include:

• Concrete tips for how to think more scientifically
• Jenni and Travis’ personal experiences with being taught misinformation in trainings they’ve taken
• How to look on the bright side about having been taught misinformation in the past
• Common biases we are all prone to that we should be aware of
• What is “bro science”?
• What is pseudoscience?
• Common logical fallacies and examples of their use in the yoga, fitness, and rehab worlds
• Top takeaway tips for how to discern whether to trust a yoga, fitness, or rehab educator
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by the knowledgeable Dr. Sam Spinelli to discuss all things lumbar flexion!

Sam is a doctor of physical therapy (DPT), a certified strength & conditioning specialist (CSCS), co-founder of E3 Rehab, and co-founder of Citizen Athletics. He does a fantastic job bringing evidence-based education on the topics of rehab and exercise to the general public through his social media presence (especially on his E3 Rehab channel on YouTube), and he is very respected in the rehab community.

Points of discussion include:

• The basic anatomy and biomechanics of the low back region
• What are some common “pathologies” or changes that can take place in the lumbar spine region?
• Why it’s time to redefine what “normal” structure for the lumbar spine is
• What is a “neutral spine”?
• The backstory of Dr. Stuart McGill’s famous research on lumbar spine mechanics and disc herniations and how it has influenced the general public’s beliefs about protecting the low back
• Are forward folds in yoga a likely cause of low back injury?
• Even if we consciously try to maintain a neutral spine as we move into a deadlift, squat, and many other exercises, our lumbar spine will move into flexion
• Does current research support the longstanding advice that we should always “lift with our legs and not with our back”?
• What is the technical definition of “loaded lumbar flexion”?
• Is “buttwink” (the posterior tilt of the pelvis in the bottom position of a squat) a risky position for the low back?
• After a backbend in yoga, should we “neutralize the spine” before moving into a forward fold?
• Is lumbar flexion a dangerous position for people with osteopenia and osteoporosis?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Follow and learn from Dr. Sam Spinelli: Instagram / E3 Rehab website / E3 Rehab YouTube

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss all things shoulders!

Points of discussion include:

• The anatomy and biomechanics of the shoulder joint complex
• Common micromanaging shoulder cues we hear in the yoga, movement, & fitness worlds
• The biomechanics of how to strengthen the shoulders
• Does yoga really strengthen the shoulders?
• How can we protect the shoulders from pain and injury in yoga?
• Why do many people’s shoulders pop and click so much?
• Should we fix rounded-forward shoulders?
• Is transitioning from side plank to wild thing inherently risky for the shoulder?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Brand new program! 5 Weeks to Strong & Flexible Shoulders

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

Podcast episode: Posture is Overrated w/ Todd Hargrove

YouTube video: Should We Avoid Closed to Open Hip Transitions in Yoga?

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss all things hamstrings!

Points of discussion include:

• The anatomy of the hamstrings muscles
• The biomechanics of how to strengthen the hamstrings
• Does yoga strengthen the hamstrings?
• What’s the connection between hamstring strengthening and hamstring flexibility?
• What is “yoga butt” (a.k.a. proximal hamstring tendinopathy)?
• What causes yoga butt? Who tends to develop this condition?
• How is yoga butt generally treated? What measures can be taken to reduce the risk of developing yoga butt?
• Does bending the knees in forward folds protect the hamstrings?
• Why do the hamstrings commonly cramp, and what are cramps?
• Does sitting shorten the hamstrings?
• Do tight hamstrings cause anterior pelvic tilt?
• Does stretching the hamstrings cause sciatica?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Brand new program! 5 Weeks to Strong & Flexible Hamstrings

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

Podcast episode: The Connection Between Strength Training & Range of Motion w/ Greg Nuckols

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

Listen on: Apple Podcasts   Spotify

Support the show

**Become a supporter of the Yoga Meets Movement Science podcast – starting at $3/month!