The Yoga Posers Podcast

Sarah Westbrook, C-IAYT
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The Yoga Posers is a cerebral romp into the practical, mystical and anatomical aspects of yoga's most famous and infamous poses. Learn the best cues, why so-called "basic" poses can be so hard, and how each pose shapes the breath in revelatory ways. Yoga Therapist Sarah Westbrook with guest hosts lovingly dissect, and rebuild yoga poses from the ground up. From foundations to cues and cautions, their campy debates are sure to enrich your practice. ​Teachers will love their precision and sequencing suggestions. Beginners will find relief in their clear explanations of why even simple poses

  1. Why Child's Pose Isn't Restful (And How to Fix It)

    4D AGO

    Why Child's Pose Isn't Restful (And How to Fix It)

    Child’s Pose is supposed to be restful. So why does it hurt so often? In this solo episode, Sarah Westbrook breaks down Child’s Pose (Balasana) body part by body part to uncover why this “resting” posture can create discomfort in the knees, hips, ankles, low back, neck, and shoulders — and how to adapt it intelligently. You’ll learn: • When to widen the knees — and when not to• How to reduce knee compression with simple prop strategies• Why how fast or slow you flex your hips directly affects back pain in this pose• Why your hip structure might prevent you from kneeling comfortably• How to lengthen your spine when you need to, and round it when it's too straight• How to use Child’s Pose to train healthy shoulder mechanics before weight-bearing poses This episode challenges the assumption that Child’s Pose is automatically restorative. Rest isn’t about collapsing downward — it’s about creating a shape that supports your structure and nervous system. Whether you’re a yoga teacher refining your cues or a curious student trying to understand your own body, this episode will help you make Child’s Pose actually work. Part 1 of 2.

    31 min
  2. Why Triangle Pose Hurts: SI Joint, Pelvis & Spinal Alignment Explained

    FEB 12

    Why Triangle Pose Hurts: SI Joint, Pelvis & Spinal Alignment Explained

    Triangle Pose can feel amazing — or it can irritate the SI joint, strain the low back, and compress the front hip. In this episode, we go beyond basic alignment and explore the pelvic and spinal mechanics that make Triangle Pose either stabilizing or stressful. Jane and Sarah unpack: Why “stack your hips” doesn’t work for everyoneHow flexible students often overload the SI jointTo shift your pelvis towards your back foot...or notWhy you might feel Triangle too much in your top waist (and why that’s a red flag)How to avoid dumping into the front hipSide bending vs true length through the spineBreath strategies for splayed ribs vs tight bodiesIf Triangle Pose has ever felt jammed, pinchy, or unstable, this conversation helps you understand what’s happening in your pelvis and spine — and how to fix it. Ideal for teachers, curious students, or anyone working with SI joint sensitivity.

    30 min
  3. Triangle Pose Foundations: Feet, Legs & Core Support

    FEB 8

    Triangle Pose Foundations: Feet, Legs & Core Support

    Triangle Pose looks simple. It’s everywhere — yoga photos, teacher trainings, beginner classes. But doing it well is another story. In this episode of The Yoga Posers Podcast, Jane and Sarah break down the foundational mechanics of Triangle Pose (Trikonasana), starting from the feet and working upward. If you’ve ever felt wobbly, collapsed into your joints, or obsessed with reaching the floor, this episode will change how you approach the pose. We explore: Why getting your hand to the floor (or even a block) can defeat the purpose of the poseHow stance and foot placement changes hip opening and stabilityWhy lifting the arches supports the pelvisThe hidden problem with locking the front kneeWhy so many students cannot engage the quadsWhen a block helps — and when it creates bad habitsThis is a practical, anatomy-informed conversation that helps you build strength, balance, and support in Triangle Pose instead of hanging in your joints. Perfect for teachers and curious students who want Triangle Pose to feel stable, strong, and sustainable.

    25 min

  4. JAN 27

    Surya Namaskar A Pelvic Floor Focus

    Traditional breath cueing in Sun Salutation A is designed for opening and closing the body—NOT for core support. And if you're dealing with any pelvic floor issues, this matters more than you think. In this episode, we break down Surya Namaskar A pose-by-pose to show you exactly when to breathe for maximum power, buoyancy, and pelvic floor protection. You'll learn why adding "pause inhales" before effort changes everything, how the "airbag technique" transforms Chaturanga, and why your pelvic floor is actually the foundation of your entire core.

    40 min

  5. JAN 20

    Pelvic Floor & Core: A Functional Map for Therapeutic Yoga

    Episode Summary In this episode, we step back from poses and choreography to explore how the pelvic floor and core actually function as a responsive system. Rather than focusing on strengthening or engagement cues, this conversation looks at breath, pressure, posture, and adaptability—and why these elements matter so deeply in therapeutic yoga. This episode lays the groundwork for understanding pelvic floor support before applying it to movement. It’s especially relevant for teachers and students who notice instability, downward pressure, or fatigue in flowing practices and want a more sustainable approach. In This Episode, We Explore: Rethinking the core as a dynamic container, and occasionally as a set of muscles to braceHow breath and internal pressure influence pelvic floor functionWhy “engage your core” often falls short therapeuticallyThe importance of posture and alignment before movementLetting the pelvic floor respond rather than forcing controlWho This Episode Is For: Yoga teachers and therapistsCurious students interested in pelvic floor healthAnyone who feels unsupported or strained in vinyasa-style practices Listen to Part 2: Surya Namaskar A as Pelvic Floor Practice Read the companion blog post: Adapting Surya Namaskar A for Pelvic Floor & Core Support

    21 min

  6. JAN 13

    Gate Pose Part 2: The Gifts of Parighasana

    In Part 2 of our Gate Pose deep dive, we explore the biomechanics that make this pose either brilliant or problematic for your joints. We tackle the pointed vs. flexed foot debate, examine how hip positioning affects your entire kinetic chain, and discover why this pose might be your secret weapon for safer Triangle and even Wild Thing. You'll learn how plantar flexion limitations affect your gait, why flexible students collapse into their heels, and how to maintain hip integrity instead of dumping into the joint. We explore creative variations including chair adaptations for anxious back benders, wall work for functional strength, and how Gate Pose becomes a gateway to more advanced shapes when you understand the mechanics. This episode reveals why detailed anatomical understanding isn't about grinding the joy out of yoga—it's about problem-solving so you can practice without pain. Whether you're a teacher sequencing intelligently or a student trying to figure out why your hip feels "dumpy" in certain poses, this breakdown gives you the tools to work with your actual body instead of forcing an ideal shape. Timestamps & Chapters 0:00 - Introduction: Beyond the Surface of Gate PoseThe specificity conversation - why detailed biomechanics matter for teachers and problem-solving students 3:45 - The Lateral Line: What This Pose Actually Addresses Understanding the stabilizing line of the body and bringing animation to compressed tissues 5:30 - Standing Pose Connection How Gate Pose creates spaciousness in Warrior 2 and Triangle through proper hip mechanics 7:15 - The Ankle Debate: Pointed vs. FlexedPlantarflexion vs. dorsiflexion - which serves the pose and why it matters for your gait 12:40 - Flexible People's Achilles ProblemWhy hyper-mobile students collapse into the heel and how to maintain integrity 15:20 - Jane's Hip Discovery Real-time exploration of asymmetry, pelvic rotation, and limitations 20:10 - Gait ImplicationsHow plantar flexion weakness in Gate Pose reveals problems in your walking pattern 23:00 - The "Step on the Gas" ActionUsing blocks or walls to create functional strength instead of passive stretching 25:45 - Foot Drop PreventionHow dorsiflexion work in this pose helps seniors avoid tripping and falling 27:30 - Teaching Perspective: The Side ViewWhy standing at students' side body reveals compensation patterns in all standing poses 31:00 - The Tadasana Stack ChallengeMaintaining neutral alignment while tilting - the scary part of Triangle that Gate Pose prepares you for 35:15 - Creative Variations: Flipping Dogs Exploring Camel variations over the straight leg and gateway to Wild Thing 40:20 - Chair Yoga Innovation Using the corner of the chair for safe back bending access 45:00 - The Energizing QualityWhy this "simple" warmup rates as a 6 out of 10 on the energizing scale 47:30 - Sanskrit and RespectThe cultural conversation around language, accessibility, and honoring yoga's roots 52:40 - Community and Creative Discovery How collaborative exploration breaks us out of habitual patterns 55:20 - The Side Bend Question How close to get to the leg, when to let the bottom line shorten, and the advanced foot-holding variation 59:00 - Gateway Symbolism Gate Pose as threshold work - stepping through fear into deeper practice and community 1:03:00 - Closing Thoughts The gift of this humble pose and its potential to unlock so many deeper manifestations

    21 min

  7. JAN 6

    Gate Pose Part 1: It's a Peak Pose

    We walked into the studio thinking Gate Pose would be a simple 20-minute episode. Two hours later, we'd discovered why this "basic" side bend is actually a peak pose. In this episode, Jane and Sarah completely reframe Parighasana, revealing the biomechanical goldmine hiding in this kneeling position. If you've been treating Gate Pose as a throwaway warm-up, prepare to have your mind changed. What you'll learn: Why the kneeling position gives you better feedback than standing poses (less wiggle room = better learning)How to stop kneeling knee pain by shifting pressure from patella to shin bellyThe lateral pelvic tilt training that directly translates to Triangle and Side AngleWhy flexible students need Gate Pose for stability work more than anyoneThe "corn cobbing" hip action that drives femur into socket for safe openingHow Gate Pose connects to Tree Pose through glute medius activationProgressions explored: Captain Morgan prep stance for hip mobilityBlock work for lateral pelvic tilt trainingExtended tabletop variation with pelvic tiltsKneeling Half Moon with leg liftsOne-legged Camel (Ustraparighasana)—yes, we invented a new pose!Jane shares why she regrets 30 years of not using blankets for kneeling, Sarah breaks down the glute medius vs TFL debate, and together they prove that whatever practice you attend, you can make any pose as challenging as you need it to be. Key concepts: Healthy boundaries (Aparigraha), respiratory diaphragm support, lateral vs rotation in the pelvis, external rotation strategies, and why this pose is secretly a TFL stretch. Perfect for teachers wanting to maximize "simple" poses and students dealing with knee discomfort in kneeling positions. TIMESTAMP CHAPTERS [00:00] Introduction & Happy New Year[01:45] Gate Pose & Healthy Boundaries (Parighasana & Aparigraha)[03:00] The Body Wants Stability Over Mobility[03:45] Brain Hemispheres & Boundaries (Jill Bolte Taylor)[04:30] Why Side Bending Matters: Creating Space Between Ribs & Pelvis[05:45] Common Complaints: The Two Types of Knee Pain[06:30] Getting Into Gate Pose: Setup & Entry Options[08:00] The Blanket Fix: Leveling Your Pelvis[09:00] Foot Placement & The Captain Morgan Prep Stance[10:15] Gate Pose as Perfect Prep for Standing Poses[11:00] Which Direction First: Kneeling Shin vs Extended Leg[12:30] Maintaining Length: Don't Collapse the Side Body[13:45] Lateral Pelvic Tilt (The Teapot) & Hip Flexion Control[15:00] External Rotation Options for the Straight Leg[16:15] Extended Tabletop Variation with Pelvic Tilts[17:30] The Line: Sit Bone to Knee to Heel Alignment[18:15] "Corn Cobbing" Hip Action Explained[19:30] Energy Direction: Pulling Into Core vs Spilling Out[20:15] Block Prep for Lateral Pelvic Tilt (Standing)[21:00] The Tree Pose Connection[21:45] Making Any Pose Work for You: Student Agency[22:30] The TFL Stretch Hidden in Gate Pose[23:00] Solving Kneeling Knee Pain: Shins Not Kneecaps[24:00] Kneeling Half Moon Variation & Glute Medius Work[25:30] Inventing Ustraparighasana: One-Legged Camel![26:45] Wrap-Up: Peak Pose Status Confirmed

    27 min

  8. 12/30/2025

    Basic Twists Part 2: Twist from the Rib Cage, Not the Lumbar Spine – Creating Healthier Rotations

    Master how to teach thoracic rotation in twisting poses. Learn teacher cues that protect students' lower backs and create genuine rotation from the rib cage. Here's what your teacher training didn't tell you: when you cue "twist deeper," most students collapse their chest, round their spine, and crank on their lower back. And if you don't understand the biomechanics of thoracic vs. lumbar rotation, you're inadvertently teaching them to injure themselves. In this episode specifically designed for yoga teachers, we break down the fundamental anatomical principle that separates safe, effective twisting instruction from the kind that creates SI joint dysfunction and chronic lower back pain: teach your students to twist from their ribs, not their spine. You'll discover why "inhale lengthen, exhale twist" is a good start but completely insufficient on its own, how triangle pose becomes a corrective twist through rib cage mechanics, and the precise cueing strategies that help students feel the difference between lumbar compensation and genuine thoracic rotation.

    29 min
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About

The Yoga Posers is a cerebral romp into the practical, mystical and anatomical aspects of yoga's most famous and infamous poses. Learn the best cues, why so-called "basic" poses can be so hard, and how each pose shapes the breath in revelatory ways. Yoga Therapist Sarah Westbrook with guest hosts lovingly dissect, and rebuild yoga poses from the ground up. From foundations to cues and cautions, their campy debates are sure to enrich your practice. ​Teachers will love their precision and sequencing suggestions. Beginners will find relief in their clear explanations of why even simple poses

Information

  • Creator
    Sarah Westbrook, C-IAYT
  • Years Active
    2025 - 2026
  • Episodes
    27
  • Rating
    Clean
  • Copyright
    © Sarah Westbrook, C-IAYT
  • Show Website
    The Yoga Posers Podcast