Yoga Medicine by Tiffany Cruikshank

We’re getting serious about back-to-school season here at Yoga Medicine®! 🍎✨ With these brand-new trainings and retreats lined up for 2024/2025, we couldn’t be more excited to share what’s in store. Some offerings will be familiar favorites 👉 while others are 100% new and ready to help you take your practice and teaching to the next level. Swipe through the slides above to plan your 2024/2025 training lineup! From exploring Traditional Chinese Medicine by the beaches of Tulum to diving deep into Shoulder Anatomy in stunning Spain—or even embracing our new online Burnout Resilience Program and Decolonizing Yoga Training from the comfort of home—there’s something here for everyone. Mark your calendars for September 9th, when registration opens, and keep an eye out for a special back-to-school discount code! 📅 Not on our email list yet? Click the link in bio to stay in the know and be the first to hear about all these exciting learning opportunities. 🌟

Active recovery is your 🔑 to increased blood flow, reduced soreness, and injury prevention. ⁠ ⁠ Therapeutic Specialist (and surfer-extraordinaire!) @sunburntandsalty offers a yummy, hip-focused flow that really speaks to this idea of recovery through intentional movement. ⁠ ⁠ Each movement is shown in real time & then sped up. Remember when you are practicing this on your own, the key here is to MOVE SLOW and WITH CONTROL!⁠ ⁠ 1️⃣ Seated Windshield Wipers (5-10x/side)⁠ ⁠ Use the support of your hands on the floor behind you to help you sit up tall. Add challenge by removing hands while maintaining a tall spine.⁠ ⁠ 2️⃣ Three-Legged Downward Dog > Knee to Opposite Elbow (3-5x)⁠ ⁠ In Three-legged Dog, focus on squeezing heel to butt. In Knee to Opposite Elbow (a plank position), focus on squeezing the knee as close to elbow as possible (while avoiding any painful movements!).⁠ ⁠ 3️⃣ Active Pigeon “Push-Ups” (3-5x)⁠ ⁠ Front foot is directly under the center of your ribs with pinky-toe edge on the ground & big-toe edge lifted. Come onto your fingertips — everything touching floor “pushes” it away to lift hips. Keep contact points as you slowly (& with control!) lower, bending elbows with front knee winging out to the side. Actively “push” the floor away to lift out, that’s 1 rep.⁠ ⁠ 4️⃣ Pigeon “Tik-Toks” (3-5x)⁠ ⁠ From a more “traditional” Pigeon pose, keep chest lifted & spine tall, lean into front hip to slowly sweep back leg around, bringing heel towards (or outside) of front knee. With control, reverse that movement back to Pigeon. That’s 1 rep. Try not to use your hands!⁠ ⁠ 5️⃣ Butterfly Lifts (3-5x)⁠ ⁠ From a passive, supine Butterfly, lift both knees 1-2” higher (without lifting hips or feet), then hold for a pause. Then, lift both knees another 1-2” higher & hold. Do that 1 more time, lifting knees as high as you can (w/o lifting hips or feet), then slowly lower back to starting position. That’s 1 rep. Aim to keep the movements smooth & symmetrical!⁠ ⁠ SAVE this post and return to it anytime you need a quick flow for your active recovery! ❤️⁠

It’s part of our human nature to want to “do more,” but when it comes to the breath, channeling a sense of effortlessness is the foundation for reaping the potency of these practices. ⁠ ⁠ When it comes to understanding pranayama mechanics, it’s SO much more than our lungs and lung capacity. 🌬️⁠ ⁠ Throughout our yoga practice, we can continually embody & observe how the breath relates to movement and the ways we can support and enhance this system…. ⁠ ⁠ We can think about our breath & core support as a 3D pressure management system. ⁠ ⁠ This includes:⁠ ⁠ ✨ Diaphragm⁠ ✨ Transverse abdominals⁠ ✨ Pelvic floor⁠ ⁠ Understanding these mechanics is important because we want this system to be built in such a way that it adapts & supports.⁠ ⁠ Rigid when needed, soft when needed. ⁠ ⁠ We are learning how to optimize the respiratory system & the support system of the core with its surrounding musculature.⁠ ⁠ Through this awareness, you can start to use your breath as a key touchpoint for checking in during any practice.⁠ ⁠ So if you think breathwork is just deep breathing? Think again. 😉⁠ ⁠ Click the link in bio to check out the robust library of Pranayama-focused practices on YMO! ⁠ ⁠ Not a member yet? Start your FREE trial today!⁠

Are your hips affecting your pelvic floor? 🚨⁠ ⁠ Some hip muscles share attachment sites with pelvic floor muscles, meaning your hip strength and mobility can play a huge role in pelvic floor function.⁠ ⁠ Therapeutic Specialist @yogawithkylie has some tips to help support this relationship:⁠ ⁠ 💥 Integrate somatic movement to reduce muscle tension, enhance awareness, and improve range of motion. ⁠ ⁠ 💥 Try Hip Cars to boost proprioception. Add core strength by hovering your knees — your obliques are essential for pelvic floor health. ⁠ ⁠ 💥 Lunges and half splits with internal/external rotation are great for lateral hip ‘flossing’ to build awareness, flexibility, and smooth muscle/fascia glide. ⁠ ⁠ 💥Do eccentric glute lowers in modified half moon or floating pigeon for an active lateral hip stretch. ⁠ ⁠ 💥 Try a standing leg flow to focus on active external rotation and balance.⁠ ⁠ Remember to focus on 3 dimensional breathing throughout and allow the belly to move with the breath so the pelvic floor also moves with the diaphragm.⁠ ⁠ Save this post to come back to and let us know how it goes once you try it! ⁠

Our annual Seva Foundation Holiday Auction ends TODAY! ✨ Have you placed your bid? ⁠ Head over to the link in our bio ASAP to shop with purpose this year 👉 100% of proceeds from our Holiday Auction go directly to our girls in India.⁠ ⁠ That’s right! *100% of the proceeds* are given to our survivors of human trafficking and sexual exploitation, ensuring them the care, shelter, education, and healing skills they need to create fulfilling lives. ❤️⁠ ⁠ What can you bid on? ⁠ ⁠ 🌟 YMO 1-year Membership⁠ 🌟 Trauma-Informed Yoga Immersion⁠ 🌟 Yoga for Athletes ⁠ 🌟 Mental Health & Wellness Training⁠ 🌟 Spine Intensive Training⁠ 🌟 Shoulder Intensive Training ⁠ 🌟 Hip Intensive Training ⁠ 🌟 Yin & Meditation Training⁠ 🌟 Myofascial Release Training⁠ 🌟 Nervous System & Restorative Yoga⁠ 🌟 In Person Trainings 🌟 2026 Trip to India⁠ ⁠ How the auction works 👉 Bid on the item(s) you wish to win 👉 Continue to outbid others and the highest bid takes the prize! ⁠ ⁠ If you are outbid, there is no cost to you. If you win, you pay the amount you bid!* You can place bids via the link in our bio and Seva Auction Stories in Highlights. Winners will be announced TOMORROW - December 12th. Happy bidding!

This ⬆️ is part of the beauty of the practice - when you get to know the intricacies of your body and the practice itself, you can customize for what you need on any day.⁠ ⁠ We love Therapeutic Specialist @danadeeyoga’s hot take: “As a yoga teacher, this is my superpower.” 🦸‍♀️⁠ ⁠ Dana shares her personal experience ⤵️⁠ ⁠ If my body is not in optimal physical health, I can’t do my job well or at all.⁠ ⁠ If you’ve been injured before you know how hard it is to show up and do your job when you’re in pain. Even the slightest nuisance can make it difficult to properly demonstrate or have a smile on your face or have enough energy in your tank to give to your students.⁠ ⁠ Last week, my lower back pain flared up.⁠ ⁠ It’s always on the right side near my waist.⁠ ⁠ Yup, Quadratus Lumborum. 🤓⁠ ⁠ It’s the side I carried my kids on for six years. 🐣⁠ ⁠ This kind of asymmetry in the hips doesn’t go away overnight, and even though I’m working on it with targeted core and hip strength work, sometimes it gives in.⁠ ⁠ ❤️‍🩹 Stretching is much needed temporary relief and with my yin and myofascial release practice I know exactly how to get what I need.⁠ ⁠ Last week, I took one day to rest where as in the past I would have needed weeks of treatments to recover.⁠ ⁠ That’s how I was able to keep showing up for my students.⁠ ⁠ I’m so grateful for my yin and myofascial release practices.⁠ ⁠ What about you?⁠ ⁠ 💬 Keep the conversation going by sharing your go-to poses in the comments!⁠

Persistent pain isn't just about the body—it's also about how we think and feel. ⁠ ⁠ Recent research shows that pain-related fear can limit movement and recovery. ⁠ ⁠ However… With the proper tools we can rewrite the story of pain and move toward a healthier, more mobile life. ⁠ ⁠ You guessed it… Yoga is one of those tools we can use to support ourselves in this journey! 🧘‍♀️⁠ ⁠ Our pranayama, meditation, and asana practices can work together to provide support to our nervous system as we begin (or continue to) navigate our relationship to pain. ⁠ ⁠ Let's cultivate safety, breathe deeply, and take back control. 🌟⁠ ⁠ Want to dive more deeply into therapeutic pain management strategies? ⁠ ⁠ Click the link in bio to (re)listen 🎧 to YM podcast co-hosts @tiffanycruikshank and @rachelland.yoga discuss the impact of pain reeducation. ⁠

Loving and accepting every part of ourselves is the foundation of self-compassion. ❤️⁠ ⁠ And that self-compassion is what allows us to extend love and acceptance outward to those around us.⁠ ⁠ But it’s not always easy—especially when we’re confronted with the dualities within ourselves.⁠ ⁠ Our yoga practice offers us a chance to pause and reflect. It helps us notice the stories we tell ourselves about who we are while recognizing these as pieces of a much larger narrative.⁠ ⁠ We can feel frustration and love toward ourselves, or even toward the same part of ourselves, at the same time. Both responses are valid—and together, they contribute to the bigger picture of who we are.⁠ ⁠ What would it feel like to exist, just as you are, in your wholeness?⁠ ⁠ Click the link in bio to join Therapeutic Specialist @stephwallyoga for a ‘Hold Yourself Well’ meditation on YMO and allow yourself to be held—dualities and all.

Calm your mind and ease physical discomfort during the holiday season (or really anytime) ⤵️ 🙏🏻⁠ ⁠ Try Pericardium 6, (Neiguan, or, Inner Frontier Gate)—an acupressure point with a wide range of benefits!⁠ ⁠ To find Pericardium 6, place your three fingers (index, middle, and ring) across the wrist, just below the palm. The point is located in the middle of your forearm, between the two tendons, about two finger-widths above the wrist crease.⁠ ⁠ 🌱 Physiological Benefits:⁠ ⁠ --> Relieves nausea and motion sickness⁠ --> Helps with digestive issues like bloating and indigestion⁠ --> Eases heart palpitations and promotes circulation⁠ --> Supports relaxation during stress and anxiety⁠ ⁠ 💖 Emotional & Mental Benefits:⁠ --> Calms anxiety and nervousness⁠ --> Reduces feelings of emotional overwhelm⁠ --> Enhances emotional clarity and peace⁠ --> Promotes deep relaxation and a sense of well-being⁠ ⁠ By gently pressing this powerful point, you can tap into its calming effects for both body and mind (and it’s a point that you can access almost anytime, anywhere - the ideal travel carry-on point!)⁠

Want to know the secret behind tight, achy shoulders? 🙊⁠ ⁠ It’s not just your shoulders—it’s often what’s happening nearby in your body, like your ribcage, upper spine, and shoulder blades. (This applies to general tightness, not acute injuries.)⁠ ⁠ If constant stretching barely makes a difference, you might need to improve mobility around your ribcage!⁠ ⁠ YM Therapeutic Specialist @elenashapeshifts has a few go-to asanas for relief ⤵️⁠ ⁠ 1) Seated thoracic spine mobilization: 3x / side, focus on keeping length in your spine and moving with breath. This is truly a twist, not a side bend or back bend!⁠ ⁠ 2) Side bend cactus/cat cow variation: 3-5x / side feel the movement originating from your ribcage and shoulder blade as your arm goes for the ride⁠ ⁠ 3) Puppy pose / melting heart: 10 breaths - make it active! Hands shoulder-width apart or wider, gently press into your fingertips and create gentle activation through the shoulders.⁠ ⁠ These asanas are perfect for athletes, desk-sitters, or anyone with tight shoulders! Let us know how they feel after trying them. 🙌⁠ ⁠ Want more shoulder-focused practices? Head to the YMO practice page and refine your search for upper body mobility.⁠ ⁠ Not a member yet? Start your FREE trial today! Link in bio.⁠

Resilience, reinvention & the (new) face of yoga studios 🧘⁠ ⁠ In this episode of the Yoga Medicine Podcast, co-host @rachelland.yoga chats with studio owners from around the world who share how the yoga landscape has evolved post-COVID. 🌍 ⁠ ⁠ From navigating online classes to reimagining in-person experiences, this conversation is a powerful reminder that creativity and adaptability are key in uncertain times.⁠ ⁠ With a growing emphasis on flexibility, studios are offering more variety to meet students where they are. ⁠ ⁠ Whether it’s shorter classes, hybrid formats, or special events, the goal is to create a schedule that fits diverse needs. ⁠ ⁠ Students can now often choose between quick 30-minute sessions or immersive, longer practices—and even explore unique experiences like sound journeys or community-focused events.⁠ ⁠ Highlights from the conversation include:⁠ ⁠ ➡️ Shift from online to in-person: Many studios are seeing a solid return to in-person classes, with students craving community and connection.⁠ ⁠ ➡️ Workshops & innovation: Studios are experimenting with unique offerings and shorter class formats to stand out.⁠ ⁠ ➡️ Community & collaboration: Partnerships with local businesses and fostering tight-knit student-teacher bonds are becoming essential.⁠ ⁠ ➡️ Teacher empowerment: Encouraging teachers to lead from their strengths has been a game-changer for many studios.⁠ ⁠ 🎧 Ready to hear the whole discussion? ⁠ ⁠ Tap the link in the bio to tune into this insightful episode and explore the future of yoga studios worldwide.⁠

Let’s talk about a SCIENCE-based way to address pain ⤵️🧘‍♀️⁠ ⁠ In this December Monthly Dose, YM Founder @tiffanycruikshank gives us the essentials for all things Myofascial Release!⁠ ⁠ 💡 Here’s a few ways MFR can be helpful for pain:⁠ ⁠ MFR targets the fascia, an intelligent, responsive tissue directly connected to the nervous system. ⁠ ⁠ Gentle, sustained pressure can help:⁠ ⁠ ✔️ Regulate pain by stimulating nerve endings to reduce tension.⁠ ✔️ Promote relaxation and activate the parasympathetic response (rest-and-digest mode) by stimulating ruffini endings.⁠ ✔️ Restore mobility and ease discomfort by supporting nerve & tissue function.⁠ ⁠ 🌟 Key takeaway: Less is more! Stay gentle, avoid pain, and let your fascia respond naturally for optimal results.⁠ ⁠ Click the link in the bio to tune into the full dose and discover more about MFR and its versatile uses—pain relief, pre- and post-sport recovery, or enhancing yoga poses. ⁠ ⁠ Ready to experience the difference for yourself? Explore a variety of MFR classes in our Yoga Medicine Online library. You get a free 7-day trial when you sign up!⁠