The Connected Yoga Teacher Podcast
274: Self-Care for Caregivers with Jo Bregnard
Description:
One of the things every yoga entrepreneur needs is self-care. As yoga teachers, we are caregivers in some form. To care for others, we need to care for ourselves first. If you are thinking you don’t have time for self-care, or don’t like bubble baths or spas, this interview with Jo Bregnard will shed new light on the idea of self-care.
Jo Bregnard offers self-care for caregivers through online movement and mindfulness classes, retreats in Vermont, and free selfcare resources. Jo became a yoga teacher in 2014, after a personal journey with caring for others, and then needing to be cared for. Through her experiences, Jo found ways to incorporate bite-sized self-care practices into her life from the different modalities she has studied over the years. Today, she helps other caregivers cultivate their own self-care practice and sustain themselves in the work they do.
In this episode, Jo shares her personal story of caregiving and receiving care, the difference between a sprint versus long-term care, and how yoga teachers are caregivers too. Jo explains what self-care can look like for different people and how to find time for self-care in our busy schedules and hectic lives. Jo also offers suggestions on how to take a retreat for self-care when you can't travel and more.
Whether you’re in a caregiving role or not, this episode is a perfect reminder for us about the importance of self-care and how we can carve time out for it.
Key Takeaways:
[2:32] Shannon introduces her guest for this episode - Jo Bregnard.
[6:18] What does Jo do and who does she do it for?
[7:07] What is Jo's response to people who say they don't have time for self-care?
[8:06] What led Jo to start doing the work that she does?
[14:13] Jo addresses the shame or guilt that people may feel at not being able to do a dedicated hour of yoga practice instead of a quick breathing technique.
[16:17] Why is it so important for us to refill our tanks through self-care?
[18:41] If you are wanting to build a self-care practice but are struggling, Jo has some tips for you.
[23:01] Shannon gives a shout out to OfferingTree.
[25:00] It can be easy and tempting to jump right into doing things when you first wake up in the morning, but it is immensely beneficial to take a few minutes for yourself first.
[26:58] What are some things that Jo recommends for yoga teachers who are in the midst of a sprint to work in some self-care?
[28:38] When we're talking about self-care to other people and doing it for ourselves, how can we ensure it is accessible?
[33:29] Jo offers a five-day mini self-care retreat. She shares how it works.
[35:43] Jo shares some final thoughts for caregivers.
[37:32] Shannon invites you to share a short self-care practice.
Links:
Gratitude to our Sponsor, OfferingTree.
Quotes from this episode:
"At some point, you have to start refilling your own well in order to have enough to share with everybody else."
"What can I do and build [self-care] right into my day?"
"Your body knows how to take care of itself."
"The thing that I learned from the people that I work with is hey, we still need connection."
"You have permission for those quiet moments and to slow down. you have permission to take care of yourself too."
The Connected Yoga Teacher Podcast
273: Yoga is a Revolution with Jivana Heyman
Description:
What is the ultimate goal with your yoga practice? How does yoga tie in with social justice and activism? How is yoga a revolution? Jivana Heyman is back on the podcast to answer these questions and to share more about his new book, Yoga Revolution: Building a Practice of Courage & Compassion.
Jivana Heyman, is the founder and director of the Accessible Yoga Association, an international non-profit organization dedicated to increasing access to the yoga teachings. Through his work with Accessible Yoga, Jivana offers conferences, community forums, a podcast, and a popular ambassador program. He is also the co-founder of the Accessible Yoga Training School, and the author of Accessible Yoga: Poses and Practices for Every Body.
In this episode, Jivana explains his perspective on how yoga relates to social justice, and how our personal practice of yoga helps us show up and serve. Jivana and Shannon also discuss the power dynamic in teacher-student relationships, why we struggle with failure and how we can normalize it, what to do when the world feels overwhelming, and more.
Tune in to also find out how to win one of two copies of Jivana’s book as well!
Key Takeaways:
[4:28] Shannon introduces her guest for this episode - Jivana Heyman
[8:35] What was it like for Jivana to write his second book?
[10:51] What does yoga have to do with social justice and activism?
[14:29] Shannon and Jivana invite you to consider what is the goal of your own practice.
[17:19] What are Jivana's thoughts on how some people view speaking out as unbecoming or not aligned with being a yoga teacher or the teachings of yoga?
[22:05] A live listener, Jessica, shares that for them, the ultimate goal of yoga is connection.
[24:06] Another listener shares about how yoga has helped them with patience and building community.
[27:07] Shannon and Jivana discuss a personal experience he shared in the book about how he dealt with his yoga teacher being accused of abuse.
[33:45] Shannon pops in with a message about a new update from OfferingTree.
[35:51] Jivana explains what he means by 'my liberation is tied to yours'.
[42:04] If we're all connected, we need to work on our connections to people we disagree with as well.
[47:51] Jivana talks about failure as a practice, and the impact of our internal self-talk on ourselves.
[51:40] Shannon shares some comments from listeners.
[54:09] Going back to the theme of failure, Jivana reflects on how we should approach failure.
[55:58] What is the rainbow mind?
[59:11] How does building your personal practice tie in with being able to deal with the world when it feels overwhelming?
[63:29] How can you support someone in your life right now?
[66:37] Jivana's new book is available for purchase and Shannon is also giving away two copies to listeners!
Links:
Gratitude to our Sponsor, OfferingTree.
Quotes from this episode:
“I’ve always always really found those connections between yoga and social justice and I wanted to share them.” - Jivana
“To me, social justice is wanting justice for others, actually just having compassion for others and caring about other people other than myself. To me that's directly aligned with the yoga teachings.” - Jivana
“What do you think the ultimate goal for you is with your own practice?” - Shannon Crow
"We are all intimately connected, and that's the point of yoga actually is to find those connections." - Jivana
The Connected Yoga Teacher Podcast
272: Mental Health for Entrepreneurs with Shulamit Ber Levtov
Description:
Building a yoga business and being an entrepreneur in general can be stressful and it can take a toll on our mental health. Despite the benefits of being able to set our own schedules and having more flexibility, many entrepreneurs deal with feelings of anxiety and isolation - things not often talked about. Shulamit Ber Levtov (she/her) is an expert in this area and shares more about mental health for entrepreneurs in this podcast.
Shulamit is the Entrepreneur’s Therapist and co-founder of the Business Therapy Centre. She helps women-identified entrepreneurs uplift their mindset and pilot their emotions so they can overcome the anxiety and isolation of running a business, using both coaching and therapeutic tools. With over 27 years experience as an entrepreneur and more than 20 years of professional experience supporting women's mental health and personal growth, Shulamit is an expert at helping entrepreneurs with this. As a licensed trauma therapist, retired Yoga teacher, trauma survivor and award-winning entrepreneur, Shulamit brings a unique perspective and approach to supporting women in business.
In this interview, Shulamit talks about the importance of truth-telling around stress, trauma and mental health. She also shares why we are stronger with support, where to find that support, and how yoga and meditation can amplify (but not replace) therapy. Shulamit also explains why some advice we may commonly hear (like "relax" or "take a breath") may not be helpful for some, especially trauma survivors, and why having structures can be helpful for our nervous system instead.
This is a great episode for any entrepreneur and for humans dealing with the stresses of navigating life in general.
Key Takeaways:
[2:49] Shannon introduces her guest for this episode - Shulamit Ber Levtov.
[7:06] What does Shulamit do and who does she do it for?
[7:53] Anxiety and isolation are common feelings entrepreneurs may have to deal with. Shulamit explains why talking about these experiences truthfully is helpful.
[11:33] How much should we normalize sharing about mental health and sharing the personal aspects of ourselves?
[16:01] Shulamit explains more about the nuances about sharing about the process and transition vs the details of an incident or difficult moment.
[16:57] It can feel really tough to ask for or seek out professional help like therapy. Remember - we are stronger with support!
[22:11] There is a myth that if you're doing yoga properly, you won't need therapy. What are Shulamit's thoughts on that?
[23:56] What other things does Shulamit wish that entrepreneurs and yoga teachers knew about caring for their mental health when they're struggling?
[29:47] Shannon pops in to share a bit of news about a new OfferingTree update.
[32:44] What is Shulamit's recommendation when we are dealing with moments of anxiety?
[38:49] Shulamit highlights the fact that taking a deep breath may actually cause more anxiety in trauma survivors.
[43:00] Structure helps the nervous system. It helps us trust and when we can trust, then we can relax.
[43:16] Shulamit reminds us that being an entrepreneur is hard and there's nothing wrong with you if you feel isolated and anxious.
[44:24] Find out more about Shulamit and her work via her website and Instagram.
[46:16] Shannon reflects on her conversation with Shulamit.
[48:40] Shannon gives an update on Yoga Teacher Conf that she attended recently.
Links:
Gratitude to our Sponsor, OfferingTree.
Quotes from this episode:
"I think truth telling is really important, especially around mental health because of the stigma that's associated."
"We are stronger with support."
"It's also important to bring in discernment around what kind of support and where do I ask."
"The antidote to isolation is to find a wide variety of different kinds of support and to use your discernment around what support is best for when."
"Structure helps the nervous system. It helps us trust and when we can trust, then we can relax."
The Connected Yoga Teacher Podcast
271: Yoga and Bone Health with Barb Elias
Description:
About 10 million people above the age of 50 in the US have osteoporosis, and 43 million have low bone mass, putting them at risk for osteoporosis. What exactly is osteoporosis and how can we improve our bone health with yoga? Barb Elias (she/her) is an expert in Bone Health and Yoga, and she has some answers.
As someone who was diagnosed with low bone density herself, Barb has had to navigate her condition with her healthcare team and has learned much from the experience. Today, she teaches yoga to students with concerns about low bone density and pelvic health. In her classes, she weaves in all of the information she is learning to create a really unique yoga practice.
In this interview, Barb shares more about low bone density, osteopenia and osteoarthritis, who it can affect, and what she discovered in her own research. She explains some of the strength practices she has found to be effective for her and talks about the importance of rest in bone health. Find out how we can teach yoga in a way that is safe for these students and in a way that doesn’t promote fear around movement, but instead offers ways to strengthen.
Key Takeaways:
[3:22] Shannon introduces her guest for this episode - Barb Elias.
[6:42] How did Barb get into studying bone health and yoga?
[8:51] What did it feel like for Barb when she was diagnosed with low bone density?
[11:48] What did Barb discover in her research about movement, bone density, and how yoga could support her in this.
[17:17] What are some of the contributing factors for Barb's condition with low bone density?
[19:57] What are some strength practices that Barb has found to be effective that do not involve going to the gym?
[26:22] Shannon pops in with a quick message about creating a membership and how OfferingTree can support you in that.
[29:23] Why is rest important to bone health?
[33:33] What kind of progress did Barb see in the work she was doing personally to improve bone health?
[36:52] Barb shares some surprising statistics about common bone health diagnoses and how that has changed how she leads her classes.
[43:53] What are some changes Barb makes when doing a forward fold?
[47:12] What is Barb's advice to people who have been diagnosed with osteoporosis and think they shouldn't move out of fear of causing a microfracture?
[49:54] Find out more about Barb's work and connect with her via her website and check out some of the resources she mentioned .
Links:
Gratitude to our Sponsor, OfferingTree.
Quotes from this episode:
"The way our bodies process and use calcium relates to the energy cycle, to our breath. Every single time we take a breath, we use calcium. Calcium is part of the whole breathing complex."
"Parties that have strong muscles have strong bones because muscles or what reminds the bones to build and grow and remodel."
"The stronger I get in my body, The stronger I feel emotionally."
"Coming into menopause because of the changes in our hormones, for women especially, the degree of loss can really ramp up, up to 8% of our bones a year."
The Connected Yoga Teacher Podcast
270: Hypermobility & Yoga with Libby Hinsley
Description:
The yoga we see in magazines and online often depict a contortionist style of yoga and it can give people the idea that only flexible people can or should do yoga. But what comes first – are more flexible people drawn to yoga or does yoga make us more flexible? Where does hypermobility come into all of this? Libby Hinsley answers these questions and more.
Libby Hinsley (she/her) is a Doctor of Physical Therapy and a Certified Yoga Therapist. She has extensive experience with yoga and physical therapy and in her clinical practice, she specializes in treating hypermobility disorgers and yoga-related injuries. Libby also teaches about anatomy in her membership program, Anatomy Bites. Recently diagnosed with hypermobile Ehlers-Danlos Syndrome, Libby has a new book coming out on the topic called Yoga for Bendy People.
In this interview, Libby explains more about hypermobility and how it can affect people with this condition. She also shares why people with hypermobility often have tight muscles, how they can benefit from yoga, and some steps they might take to recognize if they have this condition and get it diagnosed. Libby gives yoga teachers some tips on being mindful of their verbal cues and some other things to be aware of with regard to hypermobility in a yoga class.
Key Takeaways:
[4:02] Shannon introduces her guest for this episode - Libby Hinsley.
[6:40] What does Libby do and who does she do it for?
[8:19] What is hypermobility?
[10:02] Libby was diagnosed with hypermobile Ehlers-Danlos Syndrome. She explains what it is and how it differs from Hypermobility Spectrum Disorder.
[12:08] What are Libby's thoughts on the idea that bendy people should do yoga?
[13:54] Flexibility and hypermobility are two different terms that are often used interchangeably.
[15:31] Why do people with hypermobility often have tight muscles?
[19:40] Shannon and Libby discuss the common message people with hypermobility get around needing to strengthen their muscles.
[21:18] What should people who might be hypermobile do? Libby describes some of the common symptoms people might face with hypermobility.
[25:24] The prevalence of hypermobility may be around 20% of the population and this number may be overrepresented in yoga.
[29:16] Shannon shares some feedback from a yoga teacher who is using OfferingTree for her website.
[32:01] Libby shares some of the main aspects of her book on what yoga teachers should be aware of in working with hypermobile people.
[38:44] How does Libby approach her clients dealing with hypermobility to convince them to change the way they practice?
[41:10] What are some things Libby has learned in the process of writing the book that she wishes more people knew?
[47:45] Shannon reflects on what could be happening in yoga classes with very bendy people.
[49:33] Libby's book also helps people reflect on what our verbal cues are encouraging or emphasizing.
[50:37] Find out more about Libby, her work, and order her book via her website.
[52:05] Shannon shares her key takeaways from this interview with Libby.
Links:
Gratitude to our Sponsor, OfferingTree.
Quotes from this episode:
"What we consider it means to be good at yoga is very much tied to an aesthetic that glorifies hypermobility and it's a problem."
"Everything about yoga so commonly pushes people to go as far as they can in a posture as if that's the goal and that is not going to be helpful for a hyper mobile person."
“Let's make the practice about the practitioner. Instead of trying to push this practitioner into this certain type of practice, let's just build a practice that is actually for this person, that's about this person and that really supports that person."
"Momentum is easy. That's not a problem. It's the control that's hard."
"I remind people your yoga practice is actually for you and that usually really kind of wakes people up a bit like, oh, you mean this isn't a performance for someone else."