LYT

Tag: yoga

  • 543. Wednesday Q&A: Hip Trouble, Flexibility vs. Mobility & Finding a Good PT

    Welcome to Wednesday Q&A, where you ask questions and we answer them!

    In this Wednesday Q&A, we answer your questions about finding the source of hip trouble, the difference between mobility and flexibility, and how to find a good PT.

     

    Your questions:

    • I have a student who has trouble crossing his legs and other hip-related yoga poses. Do you have any advice on figuring out where the problem might be?
    • Flexibility vs. mobility: what’s the difference?
    • I’ve heard you talk about good PT (looking at the body globally) vs. bad PT (looking at a problem in isolation). Do you have any recommendations on finding a PT that falls into the good category?

     

    Do you have a question?

     

    Sponsor:

     

    Redefining Yoga is produced and published by Crate Media.

  • 542. Getting Yoga Happy with Hannah Barrett

    So much has changed since Hannah Barrett’s last appearance on the show. She moved from her hometown of London, underwent shoulder surgery, and published her very first book, Yoga Happy.

    In it, she’s assimilated the different aspects of yoga and her own practice to develop a wonderful toolkit for anyone to move and feel better – while deepening their understanding of meditation, yogic philosophy, and mindfulness along the way.

    We discuss how yoga can be accessible to anyone, how it can help balance the nervous system, and make you feel more vital and joyful in life. 

    No matter what time or space you have in life, Hannah wants you to know that you can find ways to increase your energy, reduce stress, and sleep well – all things that are going to make you a little happier.

    To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/

     

    Resources:

     

    Redefining Yoga is produced and published by Crate Media.

  • 541. Wednesday Q&A: Tingling Palms, Clunky Movement & Connecting with Your Glutes

    Welcome to Wednesday Q&A, where you ask questions and we answer them!

    In this Wednesday Q&A, we answer your questions about palm tingling, back pain for mothers, feeling clunky, and connecting with your glutes.

     

    Your questions:

    • I’m experiencing tingling in the palm of my hand on occasion. What could that be and what should I do?
    • I have a client who has back pain. She’s also a mother of three and is currently breastfeeding. Any tips?
    • You both move with such ease. How do you recommend others move who feel more clunky in their bodies?
    • I feel like I have no connection with my glutes. Any recommendations?

     

    To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/

     

    Do you have a question?

     

    Sponsor:

     

    Redefining Yoga is produced and published by Crate Media.

  • 540. The Breath-Body Connection with Campbell Will

    Campbell Will is a physiotherapist and the founder of BreathBody Therapy. He’s had a lifelong fascination with how the human body works. As he began to understand the functions of it, he came to realize that a large part of what makes the body work well is our breathing.

    We talk about looking at the body as a whole system, how breath connects to seemingly unrelated injuries, breathing appropriately for the situation, changing the behavior pattern of non-optimal breathing, and the power of breath retention.

     

    Resources:

  • 539. Wednesday Q&A: Arm Straightening, Tight Piriformis & Bound Hip Flexors

    Welcome to Wednesday Q&A, where you ask questions and we answer them!

    In this Wednesday Q&A, we answer your questions about lack of shoulder flexion, releasing the piriformis, moves for bound hip flexors, and our thoughts on massage guns.

     

    Your questions:

    • I have a client that struggles to get the arms straight when lifting them overhead. The elbows tend to bend outwards. I’m not sure how or where to focus to improve this. Any thoughts?
    • How do you release the piriformis? They burn after an active day of work or household chores.
    • What are some moves that can help with bound hip flexors?
    • Thoughts about massage guns?

     

    To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/

     

    Do you have a question?

     

    Sponsor:

     

    Redefining Yoga is produced and published by Crate Media.

  • 536. Wednesday Q&A: SI Joint Pain, Multifidus Muscle & Hypermobility Issues

    Welcome to Wednesday Q&A, where you ask questions and we answer them!

     

    In this Wednesday Q&A, we answer your questions about SI joint pain, multifidus muscle tightness, and hypermobility issues.

     

    Your questions:

    • I’ve had left SI joint pain since last June. LYT seems to aggravate it so I stopped for a while. I’m trying to get back at it but still can’t do the high-intensity classes. What can I do?
    • My physio says my multifidus muscle is asleep so I’ve been working on it. How can I cue this muscle when I work out?
    • How do you know when or how to stretch your muscles if you generally feel tight but are hypermobile?

     

    To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/

     

    Do you have a question?

     

    Sponsors:

     

    Redefining Yoga is produced and published by Crate Media.

  • Evidence-Based Yoga

    Evidence-Based Yoga

    Thalia Wynne, PT, DPT, AT

     

    Evidence-Based Yoga: What does Science Say about the Practice of Yoga?

    Hardly do we ever hear science and yoga used together in the same sentence. Or at least that’s what I would have thought. Then I did a scientific literature review and saw over 7,000 articles that have been published about yoga. Yoga is an intuitive, spiritual, enlightened way of living and yet the scientific community is jumping on board with this ancient eastern practice. Why? The short answer is because yoga works! It positively impacts chronic disease, keeps us healthy from preventable ailments, and regulates our central nervous system. Don’t believe me? Check out these top-of-the-scientific-chain research articles for details. If the nitty-gritty of scientific literature isn’t your thing, no worries. Skip to the end for the main take-home points. 

     

    According to a U.S. nationally representative survey in the American Journal of Preventative Medicine in 2016, 31 million US Adults have ever practiced yoga. The most common reasons were for a) disease prevention and b) back pain relief. Turns out their instincts were right and here’s the data to back it up. 

     

    In 2019, Dilorom et al. did a systematic review of 15 studies measuring the impact of yoga on inflammatory biomarkers. The most common biomarkers investigated were interleukin-6, c-reactive protein, and tumor necrosis factor. They discovered yoga had a positive effect on inflammatory biomarkers in 11/15 studies. Interestingly, they noted higher total dose (>1,000 min) resulted in greater improvements of inflammation. 

     

    Thind et.al studied the effects of yoga among adults with type 2 diabetes in 2017. This group did a systematic review and meta-analysis of 23 studies with over 2400 participants. They found improved HbA1c, fasting blood glucose, postprandial blood glucose, lipid profile, blood pressure BMI, waist/hip ratio, and cortisol levels after practicing yoga. 

     

    A randomized control trial by Saper et al. in 2017 looked at the effects of yoga, physical therapy, and education on adults with chronic low back pain. 320 predominantly low-income adults with nonspecific chronic low back pain were placed in one of the following groups: 12 weekly yoga classes, 15 physical therapy visits, or an educational book or newsletter. The goal of the study was to determine whether yoga is non-inferior to physical therapy for the treatment of low back pain. Saper et al. found both the physical therapy and yoga groups were less likely to use pain medication compared to the education group. Yoga was non-inferior to physical therapy at 12 weeks. Improvements in physical therapy and yoga groups were maintained at 1 year with no difference between maintenance strategies. 

     

    This last study was a meta-analysis (Pasco et al. 2017) that looked at the physiological responses to yoga and mindfulness-based stress reduction. This study did a systematic review and meta-analysis of 42 randomized control trials and found reduced evening cortisol, waking cortisol, ambulatory systolic blood pressure, resting HR, high-frequency HR variability, fasting blood glucose, cholesterol, and low-density lipoprotein compared to active controls. Yoga was also associated with improved regulation of the sympathetic nervous system and the hypothalamic-pituitary-adrenal system. 

     

    Take-Aways: 

    • Yoga has a positive effect on inflammation, meaning it decreases inflammation in your body. The more yoga you do, the better the effects. 
    • Yoga is a great practice to assist with glycemic control for those with type 2 diabetes. 
    • Yoga is an effective form of treatment for adults with chronic nonspecific low back pain and is comparable to the effects of physical therapy. 
    • Yoga is associated with improved regulation of the sympathetic nervous system and hypothalamic-pituitary-adrenal system a.k.a. your body’s physiological stress and hormone regulation systems. 

     

    Yoga is a powerful medicine. Better than any drug on the market in my opinion. I want to emphasize the power of what I described above by reminding you that the studies I mentioned are the gold standard of studies. There is high-quality evidence telling us that yoga decreases inflammation, improves our nervous system and hormonal regulation, and can be used to treat chronic pain. However, not all yoga is created equal which is why I teach and practice LYT yoga. LYT is a scientifically sound form of yoga because it is based on neurodevelopmental sequencing and biomechanically sound motor planning and execution. I encourage you to share LYT with at least one person in your life who you think would benefit from LYT yoga based on the evidence you learned today. 

     

    XO, 

    Thalia Wynne, PT, DPT, AT

    @thalialovee 

     

    Resources: 

    1. Djalilova DM, Schulz PS, Berger AM, Case AJ, Kupzyk KA, Ross AC. Impact of Yoga on Inflammatory Biomarkers: A Systematic Review. Biol Res Nurs. 2019;21(2):198-209. doi:10.1177/1099800418820162 
    2. Thind H, Lantini R, Balletto BL, et al. The effects of yoga among adults with type 2 diabetes: A systematic review and meta-analysis. Prev Med. 2017;105:116-126. doi:10.1016/j.ypmed.2017.08.017
    3.  Saper RB, Lemaster C, Delitto A, et al. Yoga, Physical Therapy, or Education for Chronic Low Back Pain: A Randomized Noninferiority Trial. Ann Intern Med. 2017;167(2):85-94. doi:10.7326/M16-2579 
    4. Pascoe MC, Thompson DR, Ski CF. Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis. Psychoneuroendocrinology. 2017;86:152-168. doi:10.1016/j.psyneuen.2017.08.008
    5. Ebrahimi M, Guilan-Nejad TN, Pordanjani AF. Effect of yoga and aerobics exercise on sleep quality in women with Type 2 diabetes: a randomized controlled trial. Sleep Sci. 2017;10(2):68-72. doi:10.5935/1984-0063.20170012
  • 20 | Small Shifts to Expand

    20 | Small Shifts to Expand

    This solo episode is dedicated to small shifts that can lead to BIG changes. This time of year can really be overwhelming, and this episode today will hopefully serve as a reminder that small shifts in life, mindset, your body, and your practice can truly make big differences.

    This week I launched Movement By Lara, the platform for all things movement, which is a BIG shift for me.

    How have I created this world that I’m in?

    I started my journey small as a Physical Therapist, which led to teaching aerobics, which then led me to teaching yoga. All of the things I learned and practiced in my P.T. world, I carried over to my teaching world, which is what helped me create this method of moving. I wanted to create something that would allow people to fully immerse in the methodology I taught. This is where the platform, Movement By Lara, enters.

    What will Movement By Lara consist of?

    It will house many things! Online training for yoga teachers, information for sessions with me, and online classes (LYT Daily).

    Now, let’s talk about overwhelm and what small shifts in your life can do to help with this difficult feeling!

    When you start to feel overwhelmed, take a deep breath, create a plan. Don’t just take that and push it to the next day, because that only extends the feeling of overwhelm. I am cheering for you!

    Resources: