In the final episode of our three-part series on BridgePose (Setu Bandhasana), Jane and Sarah dive into the subtle but powerful connections between breath, pelvic floor health, and trauma-sensitive yoga.

We explore how breathing on the inhale vs. exhalechanges your Bridge experience, how to support students with wide vs. narrow ribcages, and why Bridge is one of the best places to practice full core breathing. You’ll also learn how supported variations like Stirrup Pose can help release chronic holding patterns, calm the nervous system, and makepelvic floor work safer and more effective.

This episode is perfect for anyone looking to deepen theirpractice beyond basic alignment—bringing awareness to the breath, the core, and the body-mind connection that makes Bridge such a therapeutic and empowering pose.

In Part 2 of our three-part Bridge Pose series, Jane andSarah reframe Bridge Pose (Setu Bandhasana) as much more than a consolation prize for Wheel. This episode explores how to adapt Bridge for different body types—whether you’re hypermobile, stiff, or somewhere in between—and how to use props, variations, and therapeutic approaches to makethe pose effective and safe.

You’ll learn:

• How "relative flexibility" is key to why certain cues don't work for you
• Cues for stiff vs. hypermobile students
• Variations like Baddhakonasana Bridge, Chatush Padasasna, and Dynamic Bridge
• How to challenge yourself with one-legged bridge and blanket slides
• How too much or too little ribcage expansion affects cervical spine positioning and safety

Whether you’re looking to make Bridge more restorative ormore challenging, this conversation will give you practical ways to teach,practice, and enjoy Setu Bandhasana.

In this first episode of our three-part series on Bridge Pose (Setu Bandhasana), Jane and Sarah break down the foundations of this classic yoga backbend. We explore the difference between a yoga Bridge and a glute bridge, why thoracic extension matters more than cranking into your low back, and how small changes in pelvic tilt, glute engagement, and shoulder positioning can make the pose safer and more effective.

You’ll learn:

• How to set up Bridge Pose without jamming your lumbar spine

• The role of the glutes (engaged vs. gripping)

• Why props like blocks and straps can transform the pose

• Practical cues for better pelvic mechanics and shoulder mobility

Whether you’re a student who’s always struggled with Bridge or a teacher looking for fresh cueing ideas, this episode will help you (and your students) discover how Bridge Pose can actually feel good.

Cobra Pose (Bhujangasana) is one of yoga’s most common backbends—and one of the most complained about. “It dumps into my low back!” “It hurts my neck!” “I can’t breathe!” In this episode of Yoga Posers, Jane and Sarah unpack how to make Cobra Pose comfortable, strong, and sustainable. From Sphinx to wall variations, discover simple ways to protect your spine, strengthen your back body, and find real ease in this classic pose.

In this episode of Yoga Posers, Jane and Sarah break down Plank Pose and Chaturanga Dandasana—two of yoga’s most misunderstood (and most skipped) postures. Learn why plank hurts your shoulders and wrists, the most common mistakes in plank and chaturanga, and exactly how to fix them so these poses feel strong, safe, and sustainable.

You’ll discover practical alignment tips, core and breath techniques, and variations for every level so you can finally build confidence in your plank.

Key Topics Covered:

• Why plank pose is so challenging and commonly avoided

• How core engagement and breath work transform your plank

• Shoulder alignment and scapular movement explained

• Progressive variations: beginner-friendly to advanced

• Common mistakes in plank & chaturanga (and how to fix them)

• Therapeutic applications for different body types

This fascinating conversation between experienced yoga therapists Sarah and Jane reveals the hidden biomechanical secrets behind crescent lunge - from why your quadriceps are like "teenagers of the body" (competent but reluctant to work) to how this seemingly simple pose can literally prepare you for life's challenges, including getting up and down stairs at 90. They dive deep into the therapeutic magic of achieving that coveted 90-degree knee angle, explaining how it creates optimal muscle activation and joint stability while debunking common myths like "never let your knee go past your ankle." Most compelling of all, they show how mastering this foundational pose isn't just about yoga - it's about building the physical and mental resilience to handle whatever life throws at you, because as they put it, "we do this work so when the shit hits the fan, we're prepared.

From wrist pain to dizzy spells, downward dog reveals everything that's going wrong in your practice. Discover why bending your knees might be the key to straighter legs, how your nervous system is sabotaging your flexibility, and why this iconic pose is actually a full-body diagnostic tool.