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Yogaland

Episode 76: Jason Crandell on Yoga Injuries — “Yoga is Good For You. Most Extreme Things are Not.”

Jason and Andrea sit down to review some of the themes discussed in episode 74 with Jill Miller and to delve more deeply into the topic of yoga injuries. How do we stop overpraising flexibility and “going further” in a pose without becoming afraid to fully use and inhabit our bodies?


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RECOMMENDED & RELATED LINKS
Protect the Knees in Lotus and Related Postures, by Roger Cole

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SHOUTOUT TO OUR SPONSORS
1. To my women listeners out there – have you tried Lola yet? LOLA is a female-founded company offering organic cotton tampons, pads, and liners. For 60% off your first order, visit mylola.com and enter the code YOGALAND when you subscribe.

2. Burrow is a new online company that creates modern, CHEMICAL-FREE sofas that ship to you within a week! For $50 off your purchase, go to burrow.com and use the promo code YOGALAND.

3. We all go through busy times where it can feel like a challenge to eat well. One thing that’s helped me is Sunbasket meal delivery service. Go to sunbasket.com/yogaland to get $35 off your first order.

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Yogaland

Episode 75: Gretchen Rubin — How the Four Tendencies Show Up in Yoga Class

We’ve all been there — in that yoga class where the person next to us is not doing any of the poses the teacher calls out, or in teacher training when someone asks question after question after question after…you get the picture. Do these people drive you crazy? Or, if you’re teaching, do you wonder how you can make that rebellious person follow your lead or satisfy the questioner’s endless questions?

This week, my guest is New York Times bestselling author, Gretchen Rubin. Her new book, The Four Tendencies, offers a framework for understanding how different personalities respond to both inner and outer expectations. I thought it would be fun to take Gretchen’s framework into the yoga room to see how it plays out. We talk about The Rebel — that person in class who is not doing any of the poses the teacher calls out. The Obliger — the person who needs outer accountability to help them stick to their inner expectations. The Questioner (my tendency) who asks question after question after…you get the idea. And The Upholder who can tend toward being rigid. As Gretchen says, “Understanding fosters tolerance” and her framework offers ideas for understanding — and managing — our own tendencies as well as those around us.

Give it a listen and let me know which type you think you are! Use the hashtag #yogalandstories on Instagram.


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RECOMMENDED & RELATED LINKS
The Quiz: The Four Tendencies Quiz
The Book: The Four Tendencies, The Indispensable Personality Profiles That Reveal How to Make Your Life Better (and Other People’s Lives Better, Too)
Gretchen’s Podcast: Happier Podcast

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If you like the podcast, please leave a review or rating on iTunes! It makes it easier for others to find the podcast. If you don’t know how to leave a review, here are some step by step instructions. Woohoo! So easy!

SHOUTOUT TO OUR SPONSORS
1. To my women listeners out there – have you tried Lola yet? LOLA is a female-founded company offering organic cotton tampons, pads, and liners. For 60% off your first order, visit mylola.com and enter the code YOGALAND when you subscribe.

2. Burrow is a new online company that creates modern, CHEMICAL-FREE sofas that ship to you within a week! For $50 off your purchase, go to burrow.com and use the promo code YOGALAND.

3. We all go through busy times where it can feel like a challenge to eat well. One thing that’s helped me is Sunbasket meal delivery service. Go to sunbasket.com/yogaland to get $35 off your first order.

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Yogaland

Episode 74: Jill Miller Talks Honestly About Hip Replacement Surgery & How Yoga is in Need of a Tune Up

Jill Miller is the creator of Yoga Tune Up® and The Roll Model Method® — a self care method that utilizes specific poses, sequences, and self massage tools to help you tune into your body’s “blind spots.” Jill’s method can help ease aches and pains, it can soothe your nervous system, and increase proprioception — that important ability to feel where your body is in space.

Just before this interview, Jill made the announcement that years of wear and tear on her body (including yoga practice) have led to the need for a hip replacement. Understandably, the response in the yoga community was one of shock, curiosity, and even some judgment. Jill was kind enough to share her story — what she thinks led her to this point, what she would do differently, and why she’s not throwing yoga under the bus.


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RECOMMENDED & RELATED LINKS
The Roll Model Method (PS: I highly recommend this book if you’re interested in her method. It’s so detailed and filled with helpful rolling sequences.)
Surprise, Surprise! You Need a Total Hip Replacement
More About Yoga Tune Up®: www.tuneupfitness.com/yogatuneup

WRITE A REVIEW
If you like the podcast, please leave a review or rating on iTunes! It makes it easier for others to find the podcast. If you don’t know how to leave a review, here are some step by step instructions. Woohoo! So easy!

SHOUTOUT TO OUR SPONSORS
1. To my women listeners out there – have you tried Lola yet? LOLA is a female-founded company offering organic cotton tampons, pads, and liners. For 60% off your first order, visit mylola.com and enter the code YOGALAND when you subscribe.

2. Burrow is a new online company that creates modern, CHEMICAL-FREE sofas that ship to you within a week! For $50 off your purchase, go to burrow.com and use the promo code YOGALAND.

3. We all go through busy times where it can feel like a challenge to eat well. One thing that’s helped me is Sunbasket meal delivery service. Go to sunbasket.com/yogaland to get $35 off your first order.

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Yogaland

Episode 73: How Talking About Adversity Inspires Positive Change

According to psychologist and author, Kelly McGonigal, listening to someone else’s story of resilience and overcoming adversity is has a powerful effect on the listener. Simply hearing someone’s “restorative narrative” can inspire strength and courage in you. In addition, if you’re the person doing the storytelling about your own traumatic event, and you both acknowledge the difficulty as well as the how it transformed you in positive ways, you are more likely to have better health outcomes. In this light, on this episode I share my breast cancer story and the four profound ways it has changed me three years later.


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RECOMMENDED & RELATED LINKS
The Upside of Stress: Why Stress is Good for You and How to Get Good at It by Kelly McGonigal
How I Really Feel About Pinktober
Breast Cancer Lesson #1: Ordinary Moments are Extraordinary
Women Aged 40 to 49: Breast Cancer Screening Recommendations
The Truth About the Benefits and Risks of Annual Screening Mammograms.

WRITE A REVIEW
If you like the podcast, please leave a review or rating on iTunes! It makes it easier for others to find the podcast. If you don’t know how to leave a review, here are some step by step instructions. Woohoo! So easy!

SHOUTOUT TO OUR SPONSORS
1. To my women listeners out there – have you tried Lola yet? LOLA is a female-founded company offering organic cotton tampons, pads, and liners. For 60% off your first order, visit mylola.com and enter the code YOGALAND when you subscribe.

2. Burrow is a new online company that creates modern, CHEMICAL-FREE sofas that ship to you within a week! For $50 off your purchase, go to burrow.com and use the promo code YOGALAND.

3. We all go through busy times where it can feel like a challenge to eat well. One thing that’s helped me is Sunbasket meal delivery service. Go to sunbasket.com/yogaland to get $35 off your first order.

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Yogaland

Episode 72: Change Your Day With a Lovingkindness Meditation

Last week, I talked about the science of self-compassion and how self-compassion practice has more favorable outcomes than boosting self-esteem. On this episode, I offer a way to put self-compassion into practice by sharing a 10-minute guided Lovingkindness meditation. This type of meditation involves silently repeating a mantra and extending love and compassion toward yourself, then toward someone you love, then toward all beings. The full meditation is written out below.

Try it and see what you think!


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RECOMMENDED & RELATED LINKS
LOVINGKINDNESS MEDITATION
A lovingkindess meditation is a great way to generate compassion — or at the very least, a benign, friendly feeling — toward yourself and others. The traditional teaching is done seated, but as a personal note, I’ve found that it works well during walking meditation.

1. Sit comfortably on the floor with your legs crossed or in a chair that supports your spine.
2. Close your eyes and take a minute to focus on your breath. When you feel ready, repeat the following phrases to yourself or out loud:

May I be filled with lovingkindness.
May I be safe.
May I be peaceful and at ease.
May I be happy.

3. After repeating the above phrases to yourself for about 5 minutes, pause. Think of someone you love and conjure an image of that person. Then repeat the phrases above, focusing on that person. Instead of “May I be filled…” you can change the pronoun appropriately or use their name.

4. After about five minutes, you can try to extend lovingkindess to all beings — regardless of how you feel about them personally and regardless of whether or not you know them. The idea is to extend this kind, open-hearted practice to everyone.

5. When you’ve finished your meditation, notice how difficult or easy it was to offer lovingkindness to yourself vs. the person you love vs. extending it out to all beings. Everyone is different and every day is different. Remember that you don’t have to get meditation “right;” it’s simply a practice to commit to on a regular basis and concentration gets easier with time.

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If you like the podcast, please leave a review or rating on iTunes! It makes it easier for others to find the podcast. If you don’t know how to leave a review, here are some step by step instructions. Woohoo! So easy!

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