Episodios
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Welcome to Wednesday Q&A, where you ask questions and we answer them!
In this Wednesday Q&A, we discuss rheumatoid arthritis and how to prevent it from happening to themselves, overlooked areas of the body that people should do more mobility for, how does flexibility impact longevity.
Your questions:
*My mom has rheumatoid arthritis and I've noticed my fingers are starting to turn. Can I prevent it from happening to me?
*What is an overlooked area of the body that really needs mobility in the body that people might not be aware of?
*How does flexibility impact longevity?
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
*DM Lara on Instagram: @lara.heimann
*DM Kristin on Instagram: @kbwilliams99
*Email us at [email protected]
Sponsors:
*Visit almondcow.co/shop and use code LARA for a discount off your purchase!
*Learn more about the LYT Mexico Retreat February - March 2025: https://www.lytyogatraining.com/mexicoretreat
Hosted on Acast. See acast.com/privacy for more information.
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Welcome to Wednesday Q&A, where you ask questions and we answer them!
In this Wednesday Q&A, we answer your questions about pain when going from barefoot to wearing shoes, vaginal flatulence during workouts, and why sciatica/piriformis has relief in the car, but worsens walking despite trying PT, massages, etc.
Your questions:
*Pain since changing to barefoot shoes.
*Vaginal flatulence - what can we do about it? (https://lytyoga.com/vaginal-flatulence-did-my-vagina-just-fart-in-yoga-class/)
*Why is my sciatica/piriformis syndrome only relieved by sitting in my car and excruciating while walking, despite trying PT, massage, etc?
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
DM Lara on Instagram: @lara.heimannDM Kristin on Instagram: @kbwilliams99Email us at [email protected]Sponsors:
Check out and sign up for LYT Daily and The LYT Studio, including our 1-week FREE trial of each here:https://lytyoga.uscreen.io/Learn more and sign up for the LYT Yoga teacher trainings here:https://www.lytyogatraining.com/Hosted on Acast. See acast.com/privacy for more information.
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¿Faltan episodios?
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Join Lara & Kristin this month for a deep dive into the role education plays in the LYT method and LYT movement.
In this episode, you’ll learn about:
*Set Clear, Sustainable Goals* Maintaining health and wellness requires setting specific, achievable, and sustainable goals, such as aiming for gradual progress rather than quick fixes. A long-term vision aligned with your lifestyle helps you stay motivated and make better daily decisions.
*Consistent Exercise & Movement* Consistent exercise is essential for wellness, as it strengthens the body, improves mood, and boosts energy. However, signs like frequent fatigue, aches, or decreased energy after workouts may indicate overtraining or inadequate recovery, highlighting the importance of listening to your body.
*Prioritize Quality Nutrition* A balanced diet of whole foods, vegetables, lean proteins, and healthy fats fuels the body, while mindful eating focuses on how food makes you feel. Watch for signs like constant cravings, sluggishness after meals, or emotional eating, which may signal an imbalance in your diet.
*Mental Health & Mindfulness* True wellness includes mental and emotional health, and mindfulness practices like meditation or journaling can reduce stress and improve focus and mood.
*Quality Sleep* Sleep is essential for wellness, supporting recovery, brain function, and hormone regulation, with 7-9 hours of quality rest needed each night; trouble sleeping, waking up tired, or relying on stimulants may indicate a problem.
*Track Your Progress and Stay Flexible* Tracking progress can be motivating, but it's important to stay flexible, as setbacks are normal; avoid discouragement, rigidity, or losing joy in your healthy habits.
*Check-in With Your Support System* Having a supportive community is crucial for wellness, as accountability and encouragement help maintain consistency; isolation or unhealthy influences can hinder progress.
There’s a lot to cover, so let’s dive in!
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
DM Lara on Instagram: @lara.heimann
DM Kristin on Instagram: @kbwilliams99
Email us at [email protected]
Sponsors:
*Visit herbalfacefood.com and use code Lara20 for 20% off!
*Check out and sign up for LYT Daily and The LYT Studio, including our 1-week FREE trial of each here with this exclusive 20% off coupon code (LYTPOD24): https://lytyoga.uscreen.io/
Hosted on Acast. See acast.com/privacy for more information.
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Welcome to Wednesday Q&A, where you ask questions and we answer them!
In this Wednesday Q&A, we answer your questions about exercise routines for individuals with mobility issues or chronic pain, balance and coordination exercises in reducing the risk of falls, how does outdoor exercise differ from mental clarity and physical vitality compared to indoor activities.
Your questions:
*How can exercise routines be adapted for individuals with mobility issues or chronic pain while still promoting long-term health?
*What is the role of balance and coordination exercises in reducing the risk of falls and maintaining independence in older age?
*How does outdoor exercise, in natural settings, contribute to both mental clarity and physical vitality compared to indoor activities?
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
DM Lara on Instagram: @lara.heimannDM Kristin on Instagram: @kbwilliams99Email us at [email protected]Sponsors:
Check out and sign up for LYT Daily and The LYT Studio, including our 1-week FREE trial of each here:https://lytyoga.uscreen.io/Learn more and sign up for the LYT Yoga teacher trainings here:https://www.lytyogatraining.com/Hosted on Acast. See acast.com/privacy for more information.
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Welcome to Wednesday Q&A, where you ask questions and we answer them!
In this Wednesday Q&A, we answer your questions about
Your questions:
*What role do recovery practices (like stretching, foam rolling, or rest days) play in sustaining long-term physical health and preventing burnout?
*What to do for a knee that is arthritic and has a meniscus tear?
*How does exercise influence the body’s ability to manage inflammation, and what impact does this have on aging?
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
*DM Lara on Instagram: @lara.heimann
*DM Kristin on Instagram: @kbwilliams99
*Email us at [email protected]
Sponsors:
*Visit herbalfacefood.com and use code Lara20 for 20% off!
*Check out and sign up for LYT Daily and The LYT Studio, including our 1-week FREE trial of each here with this exclusive 20% off coupon code (LYTPOD24): https://lytyoga.uscreen.io/
Hosted on Acast. See acast.com/privacy for more information.
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Welcome to Wednesday Q&A, where you ask questions and we answer them!
In this Wednesday Q&A, we discuss how to evolve your workouts over the years, how poor posture can impact your joint health, and how to hold good posture for outdoor activities.
Your questions:
1. How has your approach to exercise evolved over the years?
2. Can poor posture impact joint health, and if so, how can people correct it before it leads to injury?
3. How can I hold good posture while hiking uphill?
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
*DM Lara on Instagram: @lara.heimann
*DM Kristin on Instagram: @kbwilliams99
*Email us at [email protected]
Sponsors:
*Visit almondcow.co/shop and use code LARA for a discount off your purchase!
*Learn more about the LYT Mexico Retreat February - March 2025: https://www.lytyogatraining.com/mexicoretreat
Hosted on Acast. See acast.com/privacy for more information.
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Welcome to Wednesday Q&A, where you ask questions and we answer them!
In this Wednesday Q&A, we answer your questions about why getting flat glutes happen when getting older, does your grip strength really determine good health, and how to manage your sciatica during long drives.
Your questions:
Why do women get flat glutes as they get older?Is grip strength really a good determination of health and aging?How can I manage my sciatica on long car drives?To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
DM Lara on Instagram: @lara.heimannDM Kristin on Instagram: @kbwilliams99Email us at [email protected]Sponsors:
Check out and sign up for LYT Daily and The LYT Studio, including our 1-week FREE trial of each here:https://lytyoga.uscreen.io/Learn more and sign up for the LYT Yoga teacher trainings here:https://www.lytyogatraining.com/Hosted on Acast. See acast.com/privacy for more information.
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Join Lara & Kristin this month for a deep dive into the role education plays in the LYT method and LYT movement.
In this episode, you’ll learn about:
*Why Kindness Matters in Community Building* Kindness builds trust and fosters a sense of belonging, making people feel valued and more willing to contribute positively. It also promotes well-being, reducing stress and creating a supportive, collaborative environment where everyone can thrive.
*Simple Ways to Build a Kind Community* Building a kind community requires leaders to model kindness, celebrate contributions, encourage empathy, create opportunities for connection, and offer support during difficult times, fostering strong bonds and promoting a culture where kindness thrives and spreads.
*The Role of Kindness in Virtual Communities* In a digital world where virtual communities form across geographical boundaries, kindness remains essential, even in spaces built on shared interests rather than physical proximity.
*Why Virtual Communities Work* Virtual communities remove barriers of distance and time, allowing people from diverse backgrounds to connect and engage around shared interests. Their flexibility fosters inclusivity, and kindness within these spaces promotes respect, openness, and a sense of belonging for all members.
*Kindness in Action in Virtual Spaces* Virtual communities thrive on digital encouragement and random acts of kindness, such as supportive comments, constructive feedback, and offering help, which foster a positive atmosphere. Creating safe spaces and inclusive digital events ensures everyone feels comfortable and valued, strengthening bonds within the community.
*The Ripple Effect of Kindness in All Communities* Kindness has a ripple effect, inspiring more acts of kindness and fostering resilience and mutual support within both physical and virtual communities. By cultivating a culture where everyone feels valued and encouraged to contribute, kindness strengthens communities, making them more vibrant and equipped to thrive.
There’s a lot to cover, so let’s dive in!
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
DM Lara on Instagram: @lara.heimann
DM Kristin on Instagram: @kbwilliams99
Email us at [email protected]
Sponsors:
*Visit herbalfacefood.com and use code Lara20 for 20% off!
*Check out and sign up for LYT Daily and The LYT Studio, including our 1-week FREE trial of each here with this exclusive 20% off coupon code (LYTPOD24): https://lytyoga.uscreen.io/
Hosted on Acast. See acast.com/privacy for more information.
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Welcome to Wednesday Q&A, where you ask questions and we answer them!
In this Wednesday Q&A, we answer your questions about
Your questions:
*Being hyper mobile and aging - what to look out for and the dangers of not moving and strengthening?
*What causes rib flare and what can I do?
*What are some tips for recovery? I have increased my exercise but don’t know if I am recovering enough.
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
*DM Lara on Instagram: @lara.heimann
*DM Kristin on Instagram: @kbwilliams99
*Email us at [email protected]
Sponsors:
*Visit herbalfacefood.com and use code Lara20 for 20% off!
*Check out and sign up for LYT Daily and The LYT Studio, including our 1-week FREE trial of each here with this exclusive 20% off coupon code (LYTPOD24): https://lytyoga.uscreen.io/
Hosted on Acast. See acast.com/privacy for more information.
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Welcome to Wednesday Q&A, where you ask questions and we answer them!
In this Wednesday Q&A, we answer your questions about the causes of popping joints, address recurring left PSIS pain during yoga, and reveal a key move to correct a rounded upper back.
Your questions:
*What is the popping and clicking sound my knees and elbows make?
*Sometimes finding pain at the left PSIS after waking up or during yoga practice. For example when in L low lunge, lance then side bend to the Left. After finishing the full class, it's gone. But a few days later, it came back. I'm mindful of 3S and have not realized other abnormal things yet. Would love your suggestion
*What's an overlooked key move for helping the rounded upper back look?
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
*DM Lara on Instagram: @lara.heimann
*DM Kristin on Instagram: @kbwilliams99
*Email us at [email protected]
Sponsors:
*Visit almondcow.co/shop and use code LARA for a discount off your purchase!
*Learn more about the Greece LYT Longevity Retreat October 2024: https://www.lytyogatraining.com/greeceretreat
Hosted on Acast. See acast.com/privacy for more information.
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Welcome to Wednesday Q&A, where you ask questions and we answer them!
In this Wednesday Q&A, we answer your questions about the challenges of finding trigger points during myofascial release, sharing a favorite body fact, and discuss cues for helping engage your pelvic floor muscles.
Your questions:
* I use a massage ball for myofascial release. Recently I was feeling stuck around my shoulder and thoracic area. Sometimes I can't find the exact trigger point as the time when I started with the massage ball. I wonder if there is any reason for that.
* What is your favorite random fact about the body?
* A student of mine is asking how she can feel her pelvic floor muscles. We've talked about Triple S, finding the diamond, and 360 breathing. I'm curious what cues other teachers use for students who want to "feel their PF muscles engage."
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
DM Lara on Instagram: @lara.heimann
DM Kristin on Instagram: @kbwilliams99
Email us at [email protected]
Sponsors:
Check out and sign up for LYT Daily and The LYT Studio, including our 1-week FREE trial of each here:
https://lytyoga.uscreen.io/
Learn more and sign up for the LYT Yoga teacher trainings here:
https://www.lytyogatraining.com/
Hosted on Acast. See acast.com/privacy for more information.
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Join Lara & Kristin this month for a deep dive into the role education plays in the LYT method and LYT movement.
In this episode, you’ll learn about:
*Nourishing Nutrition* Eating a balanced diet rich in whole foods and staying hydrated is essential for health and longevity.
*Regular Physical Activity* Physical activity is essential for longevity, enhancing overall health, reducing injury risk, and boosting mental well-being, with aerobic exercises, strength training, and mobility routines like LYT.
*Mental and Emotional Well-being* Foster mental well-being through mindfulness, social connections, hobbies, and tools like apps, journaling, and therapy for stress reduction and resilience.
*Purpose and Passion* Having a sense of purpose, whether through work, volunteering, or personal interests, can greatly enhance your quality of life by providing direction and fulfillment.
*Setting Realistic Goals* Start with small, manageable changes and gradually build on them.
*Create a Self-Care Plan* Identify activities that bring you joy and relaxation, and schedule them regularly.
*Staying Adaptable* Life is dynamic and your self-care needs may change. Be flexible and adjust your practices needed.
There’s a lot to cover, so let’s dive in!
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
DM Lara on Instagram: @lara.heimann
DM Kristin on Instagram: @kbwilliams99
Email us at [email protected]
Sponsors:
Visit herbalfacefood.com and use code Lara20 for 20% off!
Check out and sign up for LYT Daily and The LYT Studio, including our 1-week FREE trial of each here with this exclusive 20% off coupon code (LYTPOD24): https://lytyoga.uscreen.io/
Hosted on Acast. See acast.com/privacy for more information.
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Welcome to Wednesday Q&A, where you ask questions and we answer them!
In this Wednesday Q&A, we answer your questions about why plyometrics vary in difficulty, how movement can help manage ADHD symptoms, and how personal practice aids in overcoming challenges.
Your questions:
* Why are plyometrics easy for some people and hard for others?
* Can movement help me manage my ADHD symptoms?
* What is something challenging that you have been through and how did your practice help?
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
DM Lara on Instagram: @lara.heimann
DM Kristin on Instagram: @kbwilliams99
Email us at [email protected]
Sponsors:
Visit herbalfacefood.com and use code Lara20 for 20% off!
Check out and sign up for LYT Daily and The LYT Studio, including our 1-week FREE trial of each here with this exclusive 20% off coupon code (LYTPOD24):
https://lytyoga.uscreen.io/
Hosted on Acast. See acast.com/privacy for more information.
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Welcome to Wednesday Q&A, where you ask questions and we answer them!
In this Wednesday Q&A, we answer your questions about injury recovery, learning through LYT, and how to tell whether someone is a quality movement professional.
Your questions:
* I had heard different recommendations for helping injury recovery. Some say stop moving and some say absolutely keep moving. If you're recovering from an injury should you stop moving or is that not good advice?
* Can you articulate the learning that occurs in a movement practice like LYT and how it may help us all become more proficient lifetime learners?
* There are a lot of movement professionals out there, how do you determine the “good” from the “bad”?
Here’s a link to Kristin’s blog post about Rice vs. Meat: https://lytyoga.com/rice-vs-meat/
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
DM Lara on Instagram: @lara.heimann
DM Kristin on Instagram: @kbwilliams99
Email us at [email protected]
Sponsors:
Visit almondcow.co/shop and use code LARA for a discount off your purchase!
Learn more about the Greece LYT Longevity Retreat October 2024: https://www.lytyogatraining.com/greeceretreat
Hosted on Acast. See acast.com/privacy for more information.
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Welcome to Wednesday Q&A, where you ask questions and we answer them!
In this Wednesday Q&A, we answer your questions about muscle soreness versus injury, shoulder imbalances, and recommended core exercises.
Your questions:
* How do I tell the difference between muscle soreness and a potential injury?
* Why do I feel imbalanced in the shoulders?
* What are the best exercises you recommend for strengthening the core?
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
DM Lara on Instagram: @lara.heimann
DM Kristin on Instagram: @kbwilliams99
Email us at [email protected]
Sponsors:
Check out and sign up for LYT Daily and The LYT Studio, including our 1-week FREE trial of each here:
https://lytyoga.uscreen.io/
Learn more and sign up for the LYT Yoga teacher trainings here:
https://www.lytyogatraining.com/
Hosted on Acast. See acast.com/privacy for more information.
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Join Lara & Kristin this month for a deep dive into the role education plays in the LYT method and LYT movement.
Incorporating education into movement practices is crucial for several reasons:
**Improved Understanding**: Education helps individuals understand the principles behind movements, making them more aware of the correct techniques and the purpose of each exercise. This knowledge can lead to more effective and intentional practice.**Injury Prevention**: With a better understanding of biomechanics and body mechanics, individuals can perform movements safely, reducing the risk of injury. Education on proper form and alignment is essential for preventing strains, sprains, and other injuries.**Enhanced Motivation**: When people understand the benefits and science behind movement practices, they are often more motivated to engage in them consistently. Knowing how exercises improve health, well-being, and performance can encourage sustained participation.**Personalized Practice**: Education enables individuals to tailor their movement practices to their specific needs, goals, and limitations. This personalization can enhance the effectiveness of the practice and address individual health concerns.**Holistic Health**: Understanding the interconnectedness of physical, mental, and emotional health can lead to more comprehensive movement practices. Education can promote practices that not only improve physical fitness but also support mental well-being and emotional balance.**Empowerment**: Educated individuals are empowered to take control of their health and fitness. They can make informed decisions about their movement practices and are less reliant on external guidance, fostering independence and confidence.**Sustainability**: Knowledgeable individuals are more likely to develop sustainable movement habits. They understand the long-term benefits and are more likely to integrate movement into their daily lives as a lifelong practice rather than a short-term activity.**Community Building**: Education fosters a sense of community and shared understanding among practitioners. When individuals share knowledge and experiences, it can strengthen group cohesion and support.By integrating education into movement practices, individuals can achieve more effective, safe, and meaningful results, leading to a healthier and more informed approach to physical activity.
There’s a lot to cover, so let’s dive in!
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
DM Lara on Instagram: @lara.heimann
DM Kristin on Instagram: @kbwilliams99
Email us at [email protected]
Sponsors:
Visit herbalfacefood.com and use code Lara20 for 20% off!
Check out and sign up for LYT Daily and The LYT Studio, including our 1-week FREE trial of each here with this exclusive 20% off coupon code (LYTPOD24): https://lytyoga.uscreen.io/
Hosted on Acast. See acast.com/privacy for more information.
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Welcome to Wednesday Q&A, where you ask questions and we answer them!
In this Wednesday Q&A, we answer your questions about tongue placement during yoga, how to approach coccyx pain, and how to know if yoga teacher training is right for you.
Your questions:
* I thought I'd ask about tongue placement in the mouth. I've seen many people who I respect here on the internet saying that the tongue should generally rest on the roof of the mouth with the tip of the tongue behind the front teeth. Do you and Kristin have any comments or info about this?
* I have coccyx pain. What's what's the best approach to to deal with it?
* I'm not sure if I want to do a yoga teacher training, but feel inspired to learn more about the LYT method, yoga as a modality, and more. How does one determine if training is the right choice?
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
DM Lara on Instagram: @lara.heimann
DM Kristin on Instagram: @kbwilliams99
Email us at [email protected]
Sponsors:
Check out and sign up for LYT Daily and The LYT Studio, including our 1-week FREE trial of each here:
https://lytyoga.uscreen.io/
Learn more and sign up for the LYT Yoga teacher trainings here:
https://www.lytyogatraining.com/
Hosted on Acast. See acast.com/privacy for more information.
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Welcome to Wednesday Q&A, where you ask questions and we answer them!
In this Wednesday Q&A, we answer your questions about self-care treatment preferences, benefits of getting involved in fitness, why neuroplasticity makes us feel smarter.
Your questions:
* What self-care treatments do you do, for example, facial, massage, acupuncture, etc.?
* Will you explain the benefits of hiring a personal trainer or joining a fitness class or yoga class, like LYT?
* Can you briefly explain why neuroplasticity impacts our ability to feel smarter?
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
DM Lara on Instagram: @lara.heimann
DM Kristin on Instagram: @kbwilliams99
Email us at [email protected]
Sponsors:
Visit herbalfacefood.com and use code Lara20 for 20% off!
Check out and sign up for LYT Daily and The LYT Studio, including our 1-week FREE trial of each here with this exclusive 20% off coupon code (LYTPOD24):
https://lytyoga.uscreen.io/
Hosted on Acast. See acast.com/privacy for more information.
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Welcome to Wednesday Q&A, where you ask questions and we answer them!
In this Wednesday Q&A, we answer your questions about how to keep moving when you have a fear of injury, trigger fingers, and how movement impacts our posture and body mechanics.
Your questions:
* I have a fear of injury or exacerbating existing injuries, and this prevents me from trying out new exercises, and sometimes honestly stops me from exercising at all what is the best way to get over this fear?
* Could you speak about stenosis tenosynovitis? It happens when you flex a finger and you can't extend or straighten it anymore.
* How does movement impact our posture and overall body mechanics?
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
DM Lara on Instagram: @lara.heimann
DM Kristin on Instagram: @kbwilliams99
Email us at [email protected]
Sponsors:
Visit almondcow.co/shop and use code LARA for a discount off your purchase!
Learn more about the Greece LYT Longevity Retreat October 2024: https://www.lytyogatraining.com/greeceretreat
Hosted on Acast. See acast.com/privacy for more information.
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Welcome to Wednesday Q&A, where you ask questions and we answer them!
In this Wednesday Q&A, we answer your questions about how to know how much to move, strategies to help people fine-tune their core engagement, and thoughts on PRP and/or stem cell therapy.
Your questions:
* Can you discuss the importance of listening to your body and finding the balance between pushing yourself and practicing self-care in movement?
* I have a lady when doing abdominals that “puffs” her belly up when she lifts up. Creating (to me) a lot of intra-abdominal pressure. I give all the cues (engage the diamond, draw lower ribs down). But nothing seems to help. What can you suggest, as I’m assuming she is putting a lot of pressure down into her pelvic floor as well.
* I'm curious of your thoughts on stem cell and/or PRP therapy.
To learn more, and for the complete show notes, visit: lytyoga.com/blog/category/podcasts/
Do you have a question?
DM Lara on Instagram: @lara.heimann
DM Kristin on Instagram: @kbwilliams99
Email us at [email protected]
Sponsors:
Check out and sign up for LYT Daily and The LYT Studio, including our 1-week FREE trial of each here:
https://lytyoga.uscreen.io/
Learn more and sign up for the LYT Yoga teacher trainings here:
https://www.lytyogatraining.com/
Hosted on Acast. See acast.com/privacy for more information.
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