The Yin Yoga Podcast

Yin is Cool

Mandy L Ryle — Sat, 30 May 2020 18:00:44 GMT

The basic concept of coolness is the foundation of all Yin practices. This hour long practice will explore coolness through a sublime practice of twists and lateral hip focus. --- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

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Free Resources:
Master the Yin Yoga Pose Repertoire: 7 Day Email Course
Introduction to Pain Care Yoga
Practice Gallery Workbook - 6 go to sequences with pictorial instructions

A Celebration of the Body: Yin Yoga, Cellular Respiration, and Gratitude

Mandy L Ryle — Wed, 22 Nov 2023 16:00:00 GMT

Experience the profound connection between the universe within you and the world around you as we journey through an exquisite exploration of yin yoga, mindfulness, and the incredible power of gratitude. This is a 90-minute yin yoga practice that fosters a profound sense of appreciation for your body. Designed to bring tranquility, connection, and a space exclusively for you, we anchor our attention on the breath and the internal movement of light within the rib cage.

In this episode we unravel the marvels of cellular respiration, the universe within your cells. With each breath, nourish and support the teeming life within you, The experience of cellular respiration, will profoundly deepen your sense of self and body connectivity.

With each pose, take a moment to appreciate the sensations, the echoes of movements and the hard work of your cells. We conclude with a reflective Shavasana, inviting you to contemplate the remarkable journey of evolution, and your place in the universe. This practice is a loving reminder of the miracles within us and our bodies' phenomenal ability to evolve, exist, and flourish. Tune in for this enriching adventure of self-discovery and appreciation.

Transformational Self Care
A Late Winter Wellness Retreat in the Dominican Republic
March 3-10, 2023

Join me for a 7 day Caribbean wellness retreat. Each day we will focus on a pillar of self care. By the end of the week you will have a group of new friends, some unforgettable memories and a personal self care strategy to enhance your life back at home. Learn More

Understanding Yourself and Your Practice Through the Prism of The Gunas

Mandy L Ryle — Wed, 06 Dec 2023 17:00:00 GMT

In this solo discussion episode, we'll explore the three intertwined modes that constitute our very existence, the Gunas. This enlightening discussion will offer a fresh perspective on the intense sensations and fluctuations experienced in a yin practice, allowing you to cultivate a deeper understanding of your own nature.

But we don't stop at the yoga mat. Imagine applying these timeless lessons to your everyday life - finding meaning in the changing seasons, and adopting an attitude of curiosity and joy instead of fixating on a particular state or rejecting others. Fascinating, isn't it? We also delve into the intriguing biological component of this experience, using the stress-strain curve of connective tissues as an analogy.

For those among us grappling with pain, we offer a unique perspective on its understanding and a potential path to alleviate it. So, if you're curious about how ancient philosophy intertwines with contemporary yoga and life, join us on this journey of discovery.

Get your FREE Practice Gallery Workbook: https://yoga.mandyryle.com/greatest-hits-practice-gallery-gallery-workbook/

Ready to apply your practice to healing your pain issue? Schedule a FREE discovery call to chat about your options: https://yoga.mandyryle.com/appointments/

Unlocking Your Authentic Voice: The Intersection of Yin Yoga, Nervous System Regulation, and Leadership

Mandy L Ryle — Wed, 02 Aug 2023 16:00:00 GMT

How can Yin Yoga and nervous system communication unearth your unique and authentic voice? Join us on a fascinating journey with Elise Besler, a Yin Yoga teacher, musician, and leadership coach, as she sheds light on the intricate interplay between our nervous system, yoga practice, and the environment we create in our classes. We delve deep into intriguing topics such as polyvagal theory, trauma, perfectionism, and imposter syndrome, with practical strategies that you can implement right away.

Elise pulls back the curtain on the power of Neurosomatic Intelligence and co-regulation, emphasizing their crucial roles in leadership, teaching, and learning. She shares her personal journey of finding her distinct teaching voice, offering invaluable perspective on the challenges new teachers might face. We also unravel the complex relationship between the vocal cords, the vagus nerve, and the heart, showcasing their impact on our ability to communicate our truths.

No discussion would be complete without addressing imposter syndrome. Discover how regulating our nervous system can help heal it and why boundaries and chronic pain may be protective outputs of your nervous system. Finally, we touch on self-compassion and personal growth resources, including Elise's website, Instagram, and podcast, The Embodied Leader. This episode promises a refreshing perspective and practical tools to navigate your yoga journey and beyond. Prepare to be enlightened, inspired, and empowered. Tune in now!

Harmonizing Body and Mind: The Relationship between Yin Yoga and Traditional Chinese Medicine

Mandy L Ryle — Wed, 20 Sep 2023 13:00:00 GMT

In this episode we peel back the layers of Eastern wisdom with our esteemed guest, Josh Summers. Seasoned Yin teachers and novice practitioners alike will benefit from Josh's perspective in this fascinating discussion.

Josh generously shares his insights on how Yin Yoga, when melded with TCM, can prepare the mind and body for deeper meditation. But we also recognize the challenges teachers face when trying to assimilate and impart this knowledge. Josh gives some great advice for teachers who wish to honor this philosophy with authenticity while staying within their scope of practice.

In the final stretch of our conversation, we delve into the potent biopsychosocial model of pain in Chinese Medicine. We discuss how it addresses physical pain, often rooted in emotional trauma, and honors both physical and inner subjective experiences. We also illuminate how the practice of Yin Yoga can enhance the function of our integrated systems, improve circulation, reduce stress, and foster feelings of peace and joy. Lastly, but certainly not least, we examine the power of storytelling in Yin Yoga. Join us for this engaging conversation with Josh Summers, as we explore Yin Yoga and Traditional Chinese Medicine.

Yin & Somatics: Benevolent Awareness for the Neck and Throat

Mandy L Ryle — Wed, 13 Sep 2023 13:00:00 GMT

Though the front of the neck and throat are only a very small part of the physical body, they have an oversized role in self hood. This practice is amazing for my listeners with neck pain, but especially valuable for those of us who hold stress in the throat area.

In this gentle practice you will cultivate a benevolent awareness for the front of the neck and throat. My goal is to provide a profound sense of safety for any and all movements of the neck and expressions that come from the throat. You will also find that this class is incredibly soothing. Every time I teach it live, students fall asleep! So I can guarantee that the movements and breathing practices have a powerful effect on your parasympathetic nervous system.

If you have been looking for yoga for neck pain, be sure to save this practice!

Learn how to Create Yin Sequencing Poetry
Click the link for a recorded masterclass webinar to introduce you to my sequencing model. This is the model that I use to sequence my classes and that I teach to my Yin Teacher Trainees. https://yoga.mandyryle.com/creating-yin-sequencing-poetry/

Harnessing the Power of the Five Elements in Your Practice and in Your Life

Mandy L Ryle — Wed, 23 Aug 2023 13:00:00 GMT

Register for my Yin Masterclass: Creating Yin Sequencing Poetry.
Join me live on September 11, 2023 at 2 pm CT (USA) or request the recording after 9/11 at https://yoga.mandyryle.com/creating-yin-sequencing-poetry/

Join us as we unravel the intriguing five element theory with Dr. Melissa West, a pioneer of Yoga on YouTube since 2009. Learn how to apply this theory to your everyday life and to your Yin Yoga practice. This podcast will provide some great insights for you on how we might live more in harmony with the seasons and throughout each stage of life.

As our enlightening dialogue progresses, we navigate through the fascinating complexities of the fire element season and its unique divergence from Ayurveda. Armed with Dr. West's insightful knowledge, we'll shed light on how these elemental associations can enhance not just our Yoga practice, but our overall well-being. But it doesn't stop there! We also dive into the practicalities of the five element theory, discussing how it can inform our personality traits and elemental constitutions.

And for all you budding Yoga teachers out there, we cap things off with some invaluable tips on teaching yin authentically. So, ready for a transformative journey guided by the wisdom of Dr. Melissa West? Tune in and let's explore the power of the five element theory together!

Register for my Yin Masterclass: Creating Yin Sequencing Poetry. Live on September 11, 2023 at 2 pm CT(USA) or request the recording after 9/11 https://yoga.mandyryle.com/creating-yin-sequencing-poetry/

Find and Follow Melissa West:
Instagram: https://www.instagram.com/drmelissawest/
YouTube: https://www.youtube.com/@drmelissawest

Recommended Resources:
Holding Space: A Guide to Supporting Others While Remembering to Take Care of Yourself First
Melissa's Book: https://melissawest.com/book/
Get your own chart of the 5 Elements

Getting to Know Your Back: Part 1

Mandy L Ryle — Fri, 26 Aug 2022 21:00:00 GMT

Most of us think of the back as a collection of tissues; North of the hips and behind the core, supported by the spine. We don’t think too much about it unless something goes wrong. Which, happens a lot. Most adults will experience non-specific back pain within their lifetime. That is to say, back pain which has no specific etiology that can be seen on scans. The back is an incredibly complicated structure anatomically, but even more so when you consider other parts of the experience like the the vascular system and the nervous system. But humans are not just walking, talking tissues. We are embodied selves with thoughts, feelings, beliefs and predictions. These parts of our experience are EVERY BIT as important to our experience as the tissues themselves, maybe even MORE important. So this practice is all about getting to know your extraordinary, multi dimensional back which is a reflection of the complexity and wonder of you as a self. The development of awareness, differentiation and variability in movement in the back is our goal. All of these things are proven to reduce back pain and sensitivity.

Props Needed:

Two Blocks, 2 Blankets and a Bolster

Learn how pain care yoga can help you to overcome chronic pain. Enroll in my free mini course, Simple Strategies to Overcome Chronic Pain

Becoming an Evidence Informed Yin Yoga Teacher or Student: A Guided Journey Part Four

Mandy L Ryle — Wed, 25 Oct 2023 13:00:00 GMT

Are you ready to unlock the power of evidence-informed Yin Yoga in managing chronic pain? This fascinating episode wraps up our four-part series, illuminating how Yin Yoga can help regulate the nervous system and promote mindfulness. We journey through the meditative stages of a typical Yin class, revealing the transformative impact it can have on those grappling with persistent pain. A captivating discussion awaits you, exploring the role of Yin Yoga in overcoming pain and fostering a positive relationship with the body.

Imagine if there was a way to untangle the knot of chronic pain from our self-identity. A groundbreaking study from 2003 used fMRI imaging to gain insights into this, revealing a compelling method known as a 30-second interoceptive exposure task. The process decouples pain from the self, leading to a remarkable reduction in pain intensity, duration, and associated anxiety. We delve into the fascinating findings of this study, shedding light on how it employs strategies that Yinsters are already using. Though perhaps with this information we can support those with persisting pain even better.

We also dissect the influence of kinesiophobia or the fear of movement in managing chronic musculoskeletal pain. Drawing from a systematic review in 2018, we highlight the correlation between kinesiophobia, escalated pain intensity, and disability. The critical role of yoga teachers in shaping a positive environment and nurturing a supportive relationship with the body is emphatically discussed.

Join our vibrant Facebook community where we continue this enlightening conversation, sharing evidence, asking questions, and growing together. Engage in the exploration of Yin Yoga's benefits, especially for special populations like those dealing with chronic pain. Tune in to this episode – a treasure trove of knowledge for teachers and students alike!

Becoming an Evidence Informed Yin Yoga Teacher or Student: A Guided Journey Part Three

Mandy L Ryle — Wed, 18 Oct 2023 13:00:00 GMT

In this third episode in our Becoming an Evidence Informed Yin Teacher or Student, I'll be reviewing some actual papers for you that are not directly about Yin Yoga but instead about an important component of our practice, stretching.

In this third episode in our Becoming an Evidence Informed Yin Teacher or Student, I'll be reviewing some actual papers for you that are not directly about Yin Yoga but instead about an important component of our practice, stretching.

I'll demystify the effects of stretching on muscle hypertrophy and performance. And address the common belief that pain is always a result of tightness. We'll shed some light on the connection between static stretching and heavy resistance training. All by reviewing a selection of studies, highlighting the role and benefits of stretch training in reducing muscle loss, stimulating muscle growth, and enhancing strength and performance.

But there's more to stretching than meets the eye. We'll explore how it can mitigate inflammation and aid in tendon repair. We'll discuss the challenge of measuring tension and strain, the impact of resistance training on tendon stretching, and the value of referencing research in yoga teaching.

To keep the conversation going, join us on our Facebook group 'Movement for Healing'.

And don't forget to tune in next week as we dive into topics like nervous system regulation, mindfulness, and their role in pain care.

Become an evidence informed Yin teacher or student, enroll in my Yin Yoga Teacher Training Module I: https://yoga.mandyryle.com/yin-teacher-training-module-i/

Join the conversation in my FREE Facebook group, Movement for Healing https://www.facebook.com/groups/710104050217437/

Becoming an Evidence Informed Yin Yoga Teacher or Student: Part Two

Mandy L Ryle — Wed, 11 Oct 2023 13:00:00 GMT

Ready to level up your Yin Yoga teaching or practice? We're back with part two of our enlightening series, and this time, we're demystifying the process of reading research. In this solo episode, I'll guide you to improve your research literacy, ensuring you can critically evaluate studies and make sure that the research you read is relevant to you or your students. We will also explore ways to ensure that the research you are reading is credible. To demonstrate how and why, we will look at an acclaimed study from a few years back that claimed that just 12 minutes of daily Yoga can reverse osteoporosis. The study was bogus but the damage is done. Many teachers and students have fallen into the trap of crappy research. I'll show you how to know if what you are reading is actually reputable!

This series is a guided journey to becoming an evidence-informed Yin Yoga teacher or student. Consider this series your essential guide.

Become an evidence informed Yin teacher or student, enroll in my Yin Yoga Teacher Training Module I: https://yoga.mandyryle.com/yin-teacher-training-module-i/

Join the conversation in my FREE Facebook group, Movement for Healing https://www.facebook.com/groups/710104050217437/

Yin & Somatics: Thoracic Expression

Mandy L Ryle — Wed, 22 Mar 2023 18:00:00 GMT

The upper back is an area that can be a big source of tension and even pain. We also have a fair amount of cultural baggage around the appropriate way to hold our upper back. Even in the Yoga world, we tend to favor a stiff and straight upper back above other shapes. But the upper back is capable of so much more, and I believe we suffer when we get locked in to a specific posture or expression.

In this practice, we explore the capacity of the upper back to generate movements, sensations and even emotions. We will use a somatic lesson adapted from Feldenkrais Method® supported by familiar Yin Poses. Your upper back and neck will really benefit from this practice.

Yin & Somatics: Heartfelt Good Wishes

Mandy L Ryle — Wed, 25 Jan 2023 20:00:00 GMT

This movement practice is supported by a form of meditation known as a Koan. Essentially a line of inquiry that you explore quietly. This type of meditation can lead to profound insight and transformation. Your movement will focus on the lower body with a progressive sequence of twists. This is a sweet and inquisitive practice that will leave you feeling calm and centered.

Yin & Meditation: Your Shoulder without Agenda

Mandy L Ryle — Fri, 16 Dec 2022 19:00:00 GMT

This gentle but powerful practice explores a concept as well as the shoulder through movement and mindfulness. Your practice will be supported by a simple task, moving from a place of curiosity rather than agenda. You will have an opportunity to explore how your beliefs shape your impressions of your shoulder as well as your movments. This is a very deep and satisfying practice that may just transform how you experience your shoulder and even the world itself.

Yin & Somatics for Gratitude

Mandy L Ryle — Fri, 25 Nov 2022 23:00:00 GMT

Gratitude is a practice just like any other. It requires effort, even when it's challenging. But it's worth it. People who commit to a more grateful existence experience better physical and mental health, more happiness and closer relationships.

For this practice we will not look outside of self but deep within to the very building block of life, the cell. We will build a foundation of embodied gratitude FOR the body. This is a live practice event and is extended to provide plenty of time for you to marinade in the poses, the movements and the meditation.

Props needed: Bolster, blocks, blanket and strap

Wall Yin: Releasing Grudges

Mandy L Ryle — Fri, 04 Nov 2022 21:00:00 GMT

All of us tend to hold little grudges against our bodies. Maybe you can't do something as well as you used to, or pain casues you to opt out of things you really want to do. This is a wall practice which will focus on healthy and happy range of motion for the hips and knees. But we will also explore a simple meditation on the benevolent and loyal body. Perhaps we can release a few grudges we've been holding and replace them with something more affirming.

All you need for practice is a wall, though some might like to use a blanket, pillow or block.

To view the pose gallery for this practice please visit: https://yoga.mandyryle.com/wall-yin-releasing-grudges/

Getting to Know Your Back: Part 3

Mandy L Ryle — Fri, 09 Sep 2022 14:00:00 GMT

This is the third class in our series, Getting to Know Your Back. You are welcome to explore these practices in any order. In this practice, we will explore another layer of the experience of the back, the Thoraco Lumbar Fascia. I am fascinated by fascia and have spent a great deal of time studying it. But the TLF is special. The fascia in the low back is unique as you will learn in this practice. Getting to know the TLF will I hope, engender feelings of friendliness even awe in you for this incredible layer of you and your back.

Access even more pain care resources in my free video course, Introduction to Pain Care Yoga.

Yin & Somatics for Anxiety

Mandy L Ryle — Thu, 23 Dec 2021 16:55:30 GMT

Evidence informed practice doesn't need to be complicated. This gentle practice makes use of research backed techniques to reduce anxiety during practice, but also to provide daily tools for relief. Simple, repetitive movements, breath awareness, body awareness, novelty. Each of these are very powerful, drug free methods for anxiety relief. We will focus on the hip flexors and adductors (front and insides of your legs). These areas are often very stiff and guarding in those who suffer from anxiety.

Props needed: Bolster and blanket

To celebrate the launch of the Shift membership we are giving away a prop kit worth $180! Each entrant will be granted VIP access to the new membership when it launches on Jan. 7, 2022. Enter the Yin Yoga Essentials Giveaway: https://yoga.mandyryle.com/yin-yoga-essentials-giveaway/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Yin & Yoga Philosophy: Stable and Easeful

Mandy L Ryle — Wed, 17 Nov 2021 13:58:27 GMT

If you are looking for some yummy supported hip openers, this is the class for you. We will practice facing the long edge of the mat, using props to sink into some Yin standards. We will also explore the qualities of stability and ease and discover their importance in the Yoga tradition.

Props needed: Bolster (or firm pillows), blocks and blanket.

https://yoga.mandyryle.com/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Yin & Somatics: Body Here-ness

Mandy L Ryle — Thu, 23 Sep 2021 12:39:27 GMT

Many of us develop an antagonism with our bodies. In our younger years it's because we fret that we don't have the most desirable features, or that we don't measure up to attractiveness standards. As we age we feel betrayed by the body for getting older, for not being as bullet proof as it once was in youth. Illness and pain almost always result in negative feelings about the body, sometimes even anger. In this practice we will move through some gentle yet powerful somatic informers to help us settle fully into supported poses. We will also make use of an sweet mantra throughout; "I am here for my body/my body is here for me". You'll learn a bit of pain science along the way, that may offer a new perspective into the benevolence of your body. You are going to feel amazing after this practice and I hope you emerge with a new sense of friendship with your incredible body.

Props: blanket, 2 yoga blocks, a yoga bolster or really firm throw pillow.

To learn more about 40 Hour Yin Teacher Training Nov 12-17, Click here: https://yoga.mandyryle.com/yin-yoga-teacher-training/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

YinRestore: In The Loop

Mandy L Ryle — Wed, 03 Mar 2021 14:55:11 GMT

This is a super restorative-y Yin practice. We will be taking the common Supta Padangusthasana series (supine hand to big toe) in a VERY creative and supported way. As you melt into these poses I'll get you into the loop as well about your hamstrings. Yogis get a lot of misinformation about stretching and no area is as misunderstood as the hamstrings. As you practice, I offer some information about stretching that you can apply immediately. The change in perspective is sublime and I hope you walk away from your class not with longer hamstrings but with a greater appreciation for your unfathomably wonderful body.

You will need a long Yoga strap (belt) for this class. If you are on the taller side, an 8-10 foot strap is necessary. You will also want to have pillows, blankets, bolsters, or other cushiony stuff around.

If you would like to learn more about what I do, please visit my website: http://yoga.mandyryle.com/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Yin + Mindfulness: The Panacea

Mandy L Ryle — Tue, 19 Jan 2021 15:49:57 GMT

We are living through an incredibly stressful time. As we struggle with Covid-19 we are also experiencing extreme political unrest. It's hard not to let it get to you. Here is a practice to take a break, heal, gain perspective, self regulate. Mindfulness is just the most important tool that most of us aren't making full use of. This is a guide to employing mindfulness in your Yin practice but you will learn tools to use all the time.

You will be amazed at how great you feel at the end of this hour.

For class you will need some pillows and a blanket. If you have a Yoga bolster, blocks, blanket those will be handy.

For more information on me and my teaching, please visit http://yoga.mandyryle.com/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Nest: Safety and Surrender in Practice

Mandy L Ryle — Tue, 08 Sep 2020 19:56:19 GMT

Ohhhh Yogis I LOVE this practice. This is one I often teach when I travel. It's novel and fresh. It also feels so amazing. You'll be using a blanket throughout practice as a nest and prop. Some of the positions are a little different so just follow along step by step and you will love how supported you feel. We explore polyvagal theory in an experiential way in this practice. I want for you to feel safe, supported and peaceful in this class.

Please have a look at my free online course, foundations of Yin Yoga: https://online.soundmethodyoga.com/project/foundations-of-teaching-yin-yoga/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Should Yin Yoga Be Deep or Mild?

Mandy L Ryle — Wed, 26 Apr 2023 22:00:00 GMT

A debate that rages on. Some students swear by the benefit of of deep and intense duration stretch. Some by a milder attitude for the length of the hold.

Though I think it’s clear that I personally favor the latter, I also think that it depends on your goal for practice. So let’s first consider the goals and then some of the evidence.

This is a very informative episode that just may transform your practice and/or teaching.

So pop those earbuds in and have a listen!

To continue learning about the science of Yin, enroll in my Yin Yoga Teacher Training! Module I is online and self guided. Learn the evidence and how to apply it to your practice or teaching. Learn more: https://yoga.mandyryle.com/yin-yoga-teacher-training/

Developing Intuition and Independence in Practice

Mandy L Ryle — Mon, 06 Dec 2021 13:55:21 GMT

Develop skills for your home practice as you learn how to attend to your own needs and intuition. This session is a a minimally guided intuitive Yin practice. Learn how to listen to a pose and to allow the body to guide your choices. Your practice will include the use of a pranayama, three part breath to cultivate a cohesive experience.

Props needed: Anything you may need to help you feel more supported and creative.

Need some props for your home practice space? Join the Yin Yoga Essentials Giveaway! I'm giving away over $180 of my favorite yoga props to one lucky listener. Enter here: https://yoga.mandyryle.com/yin-yoga-essentials-giveaway/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Yin + Somatics: Really Let Go

Mandy L Ryle — Tue, 01 Sep 2020 16:30:25 GMT

Yin blended with a novel somatic practice. This practice is for you if you have “tight” hip flexors or low back discomfort. Our effort will serve to educate the entire hip. We’ll explore subtle practices to stimulate the vagal nerve to facilitate deep relaxation. You need a bolster and two blocks for class, though you can easily get by without them. If you prefer to watch this class, go to https://online.soundmethodyoga.com/2020/09/01/really-let-go/. If you are fired up about you and just want to learn more enroll in my free video course! You can register here: https://online.soundmethodyoga.com/project/foundations-of-teaching-yin-yoga/--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Yin + Somatics: The Whole Self

Mandy L Ryle — Wed, 25 Aug 2021 12:42:23 GMT

For me the intersection of science and Yoga is really exciting. One area of great convergence is in the study of interoception. The internal sense of oneself is correlated with more compassion, better health and even better perception of time. This practice focuses on the experience of feeling both in a sensory way and emotionally. I'll coach you through Somatic education blended with long holds in gentle postures to offer you opportunities to experience sensations and the emotional feelings they engender. This is a very mindful practice that you may want to do before bed. A bolster or pillows, a blanket and maybe a block will be nice to have nearby.

Practice with me this year on retreat! I am hosting two retreats in 2021. Click the links below to learn more or register.

Taos, NM July 21-25, 2021

Dalmatian Islands (Croatia) October 9-16, 2021

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Yin & Somatics: Teaching the Shoulder

Mandy L Ryle — Fri, 05 Nov 2021 13:48:13 GMT

In this practice we will take bits and pieces of a Feldenkrais Method® Lesson focusing on effortless shoulder movement. Yummy Yin poses will be held at strategic moments to allow you to integrate and rest between progressions. My main intent with this practice is to improve the reach. This is a movement that can be problematic for many. As we age especially, the ability to reach comfortably and fully tends to be diminished. But it's such an important skill! This practice will take some commonly challenging movements out of context to allow you to explore your full range of motion in a safe and relaxed way.

Props needed: a blanket and maybe a couple of blocks

Learn more about my 40 Hour Yin Yoga Teacher Training, Nov. 12-17, 2021: https://yoga.mandyryle.com/yin-yoga-teacher-training/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Yin + Somatics: Effortless Neck Movement

Mandy L Ryle — Sat, 18 Sep 2021 20:37:37 GMT

If you are suffering from a sore, tight or painful neck, drop everything and hit play. When the neck is in this state, it's not really the time to work with it directly. Now is the time for gentle, effortless movement so we will influence the neck passively by moving the pelvis. This technique is all about neuroplasticity. Your brain has been practicing pain and stiffness for awhile, if we want to de-sensitize, we'll need to teach the brain that the neck CAN move freely and without pain. This practice does just that. And it feels so amazing.

Do your neck a favor, take an hour to feel, breathe, imagine and move.

To learn more about Pain Care Yoga, Please check out my FREE video course, Introduction to Pain Care Yoga: https://yoga.mandyryle.com/free-digital-course-overcome-chronic-pain/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Yin + Pranayama: Wag with Your Whole Body

Mandy L Ryle — Wed, 25 Aug 2021 12:58:35 GMT

I have a voracious appetite for information about neuroscience right now. I'm reading books, research, articles etc... My interest is in applying this knowledge to my teaching. This practice is a little taste of that. Wag with your whole body is a simple practice that combines some light neuroscience education with gentle movement and breathing.

Props: bolster (or two pillows), blocks, blanket

I am offering a 40 hour Yin Yoga Teacher Training this Fall! Join me in person in Omaha, NE at Sound Method Yoga, or virtually. If you would like more information about becoming a certified Yin teacher with me, please click: https://yoga.mandyryle.com/yin-yoga-teacher-training/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Getting to Know Your Back: Part 4

Mandy L Ryle — Fri, 16 Sep 2022 14:00:00 GMT

For our final practice in this four part series, we will be working with the upper back, or thoracic region of the spine. For your exploration, I've borrowed a bit from a Feldenkrais Method® Lesson, the thoracic clock. If you are a movement geek like me, you will be blown away by the simple complexity of this somatic experience. Prepare to feel stuff you may not have felt in your back before. We will also be touching on one more important back related topic that can't be ignored. The influence that society and societal norms has on our experience of our back. This is a really juicy practice and it is especially wonderful if you suffer from upper back pain.

Props Needed: Yoga blanket and 2 blocks

Relieve Joint Stiffness and Pain in the Morning

Mandy L Ryle — Wed, 01 Mar 2023 23:00:00 GMT

It's a familiar story but it breaks my heart every time. For people with chronic pain, just getting out of bed in the morning can be a real challenge. Though some joint stiffness in the morning is totally normal, debilitating pain that makes you dread getting up is not normal.

There are so many reasons that pain may be worse in the morning, and we can't cover them all here, but we will address one reason here. I envision you doing this practice in your bed! Just roll over and hit play.

Yin & Meditation: Movement Reset

Mandy L Ryle — Wed, 20 Oct 2021 13:57:53 GMT

This practice cycles very gentle dynamic stretches with more passive poses. As you breathe in movement and stillness you will meditate on pure sensory data and experientially learn to mute thinking in favor of feeling. This simple meditation has profound effects on your nervous systems and on your quality of movement. As you marinate in sensory data, I'll explain a bit about how beliefs influence quality of movement. Our poses will focus on the hips and low back, making this practice an incredible reset for these hardworking tissues.

Props: Bolster, blocks, blanket

To learn more about my 40 Hour Yin Yoga Teacher Training, Nov. 12-17. 2021: https://yoga.mandyryle.com/yin-yoga-teacher-training/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Yin & Pranayama: Collective Amoebic Consciousness

Mandy L Ryle — Thu, 06 Apr 2023 19:00:00 GMT

For this sublime practice we will blend somatic movements and static Yin poses with a breathing technique known as cellular breathing. This technique hails from the Body Mind Centering somatic tradition and it enhances this practice experience greatly. This is a practice to feel alive in every cell.

Yin & Meditation: For when you are too hard on yourself

Mandy L Ryle — Tue, 20 Sep 2022 22:00:00 GMT

This 30 minute practice is for you if you tend to get down on yourself, if you are a bit perfectionistic. I've borrowed from a meditation I got from the self compassion researcher, Kristen Neff. We will blend Yin Yoga poses with a breathing practice and simple meditation to establish warmth and affection. Our anatomical focus is the shoulders and chest.

Props Needed: A Yoga Block and a Blanket

Yin Yoga Teacher Training:

Yin & Meditation: Outcome Independence

Mandy L Ryle — Tue, 30 Nov 2021 14:42:11 GMT

A very traditional supported Yin with plenty of stillness in our favorite feel good poses. In this practice we will practice outcome independence. Often when we practice we have a goal or intention in mind. While this can be useful, meditation is most productive when we approach with a sense of openness and curiosity. Learn how cultivating outcome independence can enhance your Yin practice, meditation practice and even your life.

Props needed: bolster or firm pillows, 2 Yoga blocks and a blanket or two.

Looking to acquire some props for your practice? Enter the Yin Yoga Essentials Prop Kit Giveaway! While we are only giving away one prop kit worth $180, every person who enters will be granted access to the new Shift Membership when it launches in January of 2022. Click to enter: https://yoga.mandyryle.com/yin-yoga-essentials-giveaway/

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Yin + Somatics: Somatic Coherence

Mandy L Ryle — Sat, 12 Dec 2020 00:14:04 GMT

This is a more challenging practice than your typical Yin + Somatics. If you have really been feeling the effects of sitting though, this practice is the panacea for your cramped hip flexors, sore back and de-conditioned glutes. We will blend restorative-y Yin poses with a somatic lesson inspired by the Feldenkrais Method®. Our Yin pauses will serve to bring the self into full coherence, if only for the briefest of moments. This is a very unusual practice for sure, but you will be able to follow along by moving deliberately and mindfully.

Props Needed: bolster or pillows, blanket and a yoga block.

To learn more about Pain Care Yoga, please check out my FREE video course, Introduction to pain Care Yoga: https://yoga.mandyryle.com/free-digital-course-overcome-chronic-pain/

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Yin + Somatics - Bend

Mandy L Ryle — Sat, 11 Jul 2020 19:40:54 GMT

This is a somewhat unusual practice but extremely effective. We'll blend traditional yin poses with a somatic lesson on side bending. this practice is so valuable for addressing hip tension low back tension, in a somewhat unorthodox way. If you prefer to view this practice rather than simply listen to it you can find it here: https://online.soundmethodyoga.com/2020/07/05/yin-somatics-side-flexion/--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Yin + Somatics - The Pelvic Clock

Mandy L Ryle — Mon, 22 Jun 2020 18:40:06 GMT

A wiggly, expressive practice to unlock the hips and low back. This is a very meditative, gentle class.--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Yin & Meditation: Expand Your Field of Awareness

Mandy L Ryle — Tue, 14 Jun 2022 21:00:00 GMT

This is one of those practices that you just crave. You’ll spend the whole hour on your back enjoying delicious somatic movements and simple Yin poses. Throughout your practice I will be encouraging you to tap into subtle experiences of self. Your efforts will culminate in a meta awareness that feels so good and right. This practice is so valuable if you are someone who suffers with chronic pain. Often when we hurt, it can be hard to access our painful areas with the benevolent attention that mindfulness cultivates. This practice will gently encourage you to bring all parts of you back into the field of awareness. Science shows that this can actually help you recover from chronic pain.

A Yin Hiatus May 24 - July 26: And a Special Offer

Mandy L Ryle — Thu, 25 May 2023 14:00:00 GMT

I'm on break for the next couple of months but will be returning with fresh new episodes on July 26.

You can keep practicing with me this Summer in The Shift School!

Take advantage of this special deal and get unlimited access to The Shift School for 50% off. You'll get dozens of Yin practices, somatics and even strength based Vinyasa. Join the 3 month strength challenge to build muscle, or learn how to reduce your pain with a Step by Step Pain Care program. Get in a quick movement snack or stress relief practice with our library of bite sized practices.

It's all at your fingertips for just $99. That's just $33 a month for practices, courses, education and community.

Join the Shift School: https://theshiftschool.com/register/shift-school-summer-membership/

Yin for Strength?

Mandy L Ryle — Mon, 25 Apr 2022 20:00:00 GMT

So… unfortunately, none of the movements in Yin actually achieve the conditions that are required to build strength. BUT! Yin can be an amazing complement to strength training. Active restoration and rest are as essential to building muscle, endurance and stamina as weight training and cardio. Those activities break us down a bit, in a good way! And rest supports the natural regeneration of tissues that allows us not to just get back to where we started, but a little better. Over time this is how we become resilient, how we improve our energy levels and strengthen our tissues. So maybe Yin can make us stronger!

This is a short practice intended to support circulation and yawn hardworking areas such as the hips and shoulders. I hope that you will return to this one as a luxurious workout cooldown or as a good stretch on off days.

Yin & Somatics: Hip Soother

Mandy L Ryle — Sat, 30 Jul 2022 22:00:00 GMT

If I had a dollar for every time a student asked for a yoga pose for tight, or painful hips.... It's one of the main reasons that people come to Yin. The notion that stretching tight hips will relieve stiffness is well embedded into our Yoga/fitness culture. But, based on the evidence that I have seen, stretching does not adaptively lengthen muscles. So, can Yin help? YES! Just not for the reasons you may think. This is a short go-to practice for you if you suffer with tight or painful hips. We will explore some better options than static stretching and I will give you some tips along the way about how you can maintain your soothed hips.

Yin & Meditation: Heart Closing

Mandy L Ryle — Fri, 15 Jul 2022 22:00:00 GMT

To me, Yin is the answer, the cure, for our stressful times. A practice which invites us to slow down, attend to the self and surrender is not just helpful, it's vital. So for this practice we will retreat from the heart opening, expanding and activating for an opportunity to soften, to close and defend to heal. As a people pleaser and perfectionist, this meditation and simple movement is not natural for me, but it is so sweet and healing.

Yin & Somatics: Hip to Shoulder

Mandy L Ryle — Tue, 05 Oct 2021 21:11:32 GMT

This practice is not a very traditional Yin. If you love to be exposed to something different in your practice you will love this. If you enjoy learning things about yourself in movement and stillness, you will love this. We will make use of little bits and pieces of an Awareness Through Movement lesson called Hip to Shoulder as well as poses that illuminate this relationship particularly well. This is a practice that I use often with my students who come to me with contralateral hip/shoulder pain. I find that it makes some mental/spiritual connections that can be very profound and healing.

Props needed: One or two blankets or a pillow.

Learn more about my 40 Hour Yin Yoga Teacher Training, Nov 12-17, 2021: https://yoga.mandyryle.com/yin-yoga-teacher-training/

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Yin + Meditation: This Time With Feeling!

Mandy L Ryle — Tue, 23 Feb 2021 16:48:24 GMT

My primary work is with individuals who suffer from chronic pain. Yoga has a wealth of benefits for these people. One of the things that I notice is that when you've had pain for a long time, you tend to think about pain rather than feeling it. Research has found this too so don't take my word for it. An area of the brain called the Default Mode Network, or the "me-network" just spins all the time. So meditation and learning to disengage from our thoughts can actually really help you unravel those pain responses. This practice is geared toward the average person however. Someone who just needs to get out of their head and enjoy some gentle movement.

You will need a bolster or some pillows for class, potentially a block or two and a blanket as well. You can repurpose anything around the house if you don't have those items.

If you would like to learn more about how Yoga can help you heal chronic pain, please check out my website at http://yoga.mandyryle.com/pain-care-yoga-address-chronic-pain/

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Stress Less

Mandy L Ryle — Sun, 07 Jun 2020 20:48:25 GMT

This is a practice to address stress “head on”. We will work especially the neck and shoulders since those areas are most commonly associated with stress. We will look at the tension in a more scientific way to see if we can unravel it in a kinder, more effective way.

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How to Breathe in Yin Yoga

Mandy L Ryle — Wed, 15 Feb 2023 16:00:00 GMT

For something so simple, there sure is a lot of disagreement about how to breathe in Yin Yoga. In this episode I unpack some of the evidence around Yogic breathing and help you to understand how you might employ the evidence and various techniques into your own practice and/or teaching.

Understanding the evidence can transform your Yin practice and as you will see your own health and well being. This episode is just a discussion so no props needed. Just pop in your earbuds and prepare to learn some really actionable and useful strategies.

Cyclic Sighing Practice: I mention this practice in the podcast. Learn the technique here: https://youtu.be/FyXRhkWC2Uw

Yin & Somatics: Your Nervous System and Your Neck

Mandy L Ryle — Wed, 01 Feb 2023 15:00:00 GMT

This is a go to, short practice to relieve neck and shoulder tension naturally. The whole practice can be done from a simple chair. You will engage in some somatic work as well as gentle stretching to increase range of motion and reduce feelings of stiffness. You will also learn about the relationship between these cranky tissues and the nervous systems. Chronic muscle tension in neck and shoulders can be debilitating and painful. But there are holistic strategies that you can use to get some relief.

Because these poses are unfamiliar, I've created a pose gallery for this practice. You can view it here

Yin + Somatics: Sliding and Gliding

Mandy L Ryle — Tue, 25 Aug 2020 20:20:22 GMT

This is a great practice to do if you need a little TLC. Do it when your hips feel a little tight or if you are suffering with some SIJ or piriformis discomfort. We will explore the unsung hero of good and functional movement, the fascia. Take the time to really feel and integrate these ideas as you move and breathe. It feels great! And you never even have to sit up!

If you would like to learn more about Yin with me, check out my free course. Foundations of Yin Yoga is totally free and takes about an hour and a half to complete. You can find the online course here: https://online.soundmethodyoga.com/project/foundations-of-teaching-yin-yoga/

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Yin & Somatics: Stress Support

Mandy L Ryle — Wed, 18 Jan 2023 17:00:00 GMT

Chronic stress is linked to many of the most pernicious chronic diseases that plague modern humans. Managing stress is of critical importance for health, memory, learning and quality of life. We can't change the stressful times that we live in. But there are simple, evidence informed strategies that you can use to reduce your stress in the moment, and with practice, manage your responses to stressors in the long term. In this practice we actually explore three of these strategies.

I've also focused our movement on the areas in which most of us hold our stress; the shoulders, neck and adductors (inner thighs).

This practice is a go to in your stress management plan.

Props: a blanket, maybe two blocks

Guided Somatic Meditation for Heartfelt Good Wishes

Mandy L Ryle — Wed, 10 May 2023 21:00:00 GMT

A quick guided somatic meditation to help you to learn how to comfort yourself. I have loosely based this meditation on the teachings of Kristen Neff. She tells us that we and we alone are the most capable of comforting ourselves. In this practice you will offer yourself warmth and comfort. This is a valuable skill that can help us to manage stress.

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Yin & Somatic Practice: Calming Pelvic Pain and Tension

Mandy L Ryle — Wed, 08 Nov 2023 14:00:00 GMT

Ready to revolutionize your relationship with your pelvic floor? This enlightening episode is like a road map to pelvic health, guiding you through gentle practices and their benefits, understanding the intricacies of your pelvic anatomy, and effective ways you can manage pelvic pain. I'll give you a primer on the the science behind pelvic floor dysfunction and I'll teach you a breathing technique to restore peace and harmony to this area.

This episode is a treasure trove of insights and practices that can help you cultivate a sense of comfort and safety within your pelvis. So join me, open your mind to new knowledge, and take control of your pelvic health.

Yinversion

Mandy L Ryle — Tue, 25 Jul 2023 19:00:00 GMT

Some of these poses are unfamiliar! If you need a visual, Click for a pose gallery of this practice.

We don’t usually think about inversions in Yin. So to introduce them into a mild practice takes a bit of creativity and, in this case a bolster and a strap. The poses will emphasize the hips but our true purpose is to encounter something new, something novel. Throughout the practice you’ll be contemplating some features of your nervous system and learning ways to keep your brain sharp, flexible and vibrant throughout your life span.

Yin & Somatics: Lasting Relief for Hip and Groin Tension

Mandy L Ryle — Wed, 16 Aug 2023 13:00:00 GMT

Ever wondered why tension seems to build up in certain areas of your body, like the front of your pelvis and groins? This episode of the Yin Yoga Pod-practice aims to provide answers to this question while helping you find a solution through mindful movement. education and of course, stretching. We unravel the profound connection between your daily habits, lifestyle, and the discomfort you feel in these areas, developing a comprehensive understanding of these correlations.

The goal here isn't just to stretch these sensitive areas, it's to help you understand the gripping and holding patterns in your body, and how to befriend them. We also delve into the emotional states that contribute to tension in the front pelvis and groin providing insights into how you might use these techniques to overcome this pain long term.

Yin & Somatics: Thoracic Nerve Flossing

Mandy L Ryle — Wed, 09 Aug 2023 16:00:00 GMT

Yoga is a bit preoccupied with muscles, Yin perhaps a bit too preoccupied with joints and connective tissues. But there is another element to healthy movement that is being influenced in our practice, in all of our movement really... that's the nerves.

This practice puts the other tissues in a supporting role in favor of mobilizing, and gaining awareness of our nerves. Especially the ones that exit the thoracic region of the spine. We will use somatic and a bolster to gently mobilize the nerves and soften the experience of the spine.

This is a wonderful practice to return to if you frequently have a stiff or painful upper back.

Props needed: bolster, block(s), blanket

Yin & Somatics: Hip Flexor Relief

Mandy L Ryle — Wed, 22 Feb 2023 22:00:00 GMT

The hip flexors are a group of muscles on the front of the hip which include the psoas, the illiacus and the rectus femoris. These muscles flex the hip, or draw the knee up toward the torso. However, a pain care approach will never reduce an issue to just one aspect of self such as certain muscles or tissues. So this practice makes use of several pain care strategies. We will explore hip flexor pain and stiffness through the lens of somatics, stretching, awareness, neuro motor training and regulation.

This practice is intended to provide quick relief, but also serve as a framework for ongoing care for this issue.

If you would like a visual guide for this practice, please click here for a pose gallery.

Props Needed: Bolster, Blocks, Blanket, Strap

Yin & Somatics: Rehabilitating the Body Image

Mandy L Ryle — Thu, 27 Oct 2022 14:00:00 GMT

When people ask me for an elevator pitch about what I do, the quickest, most accurate answer that I can give, is that I rehabilitate body image. Most people believe that Pain Care Yoga is all about stretching. And yes, Yoga for pain care may include stretching, but it's just one ingredient in a very complicated recipe. Each element is part of a process for building capacity and improving body image. This is a practice that includes all of the ways that I rehab body image; movement, stillness, awareness, and education.

Our practice will focus on releasing the low back, hips and hamstrings. Some of the postures and propping strategies in the practice are a little different. If you would like an image gallery of the postures to refer to, please visit https://yoga.mandyryle.com/rehabilitating-the-body-image/

Yin & Somatics: A Hug for Hardworking Hips

Mandy L Ryle — Thu, 07 Apr 2022 20:00:00 GMT

This practice is what you need if you've been struggling with tight, uncomfortable hips. In addition to some familiar Yin poses we will also be practicing bits and pieces from a Feldenkrais Method® lesson that I've borrowed. We really tend to vilify tension in our culture. We've got dozens of ways to blast, release, roll and massage this supposed problem. But what if the tension you were experiencing was not exactly what you thought it was? What if it wasn't harmful? What if the strategies you've been using aren't really that effective?

I hope to expose you to some evidence informed tools for making peace with your hardworking hips.

Props needed: Bolster, blocks and blanket.

Yin for Perfectionists

Mandy L Ryle — Fri, 18 Mar 2022 19:00:00 GMT

This is an important practice for all of my fellow sisters and brothers in perfectionism. If you are someone who never feels like they can take a break, who only looks at accomplishments and sees what they didn't do right, who has critical self talk, I hope that you sill spend an hour with me here. Perfectionism is a hard habit to break. Sometimes we even criticize ourselves for being self critical! So I just want you to know that, I see you. I have compassion for you. I’d love to offer you some strategies for developing a bit more kindness and compassion for yourself.

This practice will focus on the hips and shoulders, but we will really dive into self kindness. It's both incredibly relaxing and sweetly moving.

Props Needed: A blanket, bolster and blocks

Yin: Chronic Stress Manifesto

Mandy L Ryle — Thu, 11 Mar 2021 21:00:00 GMT

Chronic Stress affects nearly everyone. And though we all cope as best as we can, it leaves virtually no cell in your body untouched. So many of the ills that plague our society have their genesis in chronic stress so clearly, we could all use better skills to mitigate it's effects. This class is my manifesto about Chronic Stress. I may be biased, but I think Yoga has the market cornered on useful, scalable, affordable tools for helping modern humans.

This practice is a yummy Yin with some immediately applicable tools and information regarding chronic stress and how you can cope. For practice you will need some pillows or a bolster, blocks and a blanket. I will tell you exactly how to use them in class so just hit play and de-stress.

If you would like to learn more about my teaching please visit my website: http://yoga.mandyryle.com/

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Yin + Somatics: Simple Bedtime Practice

Mandy L Ryle — Wed, 21 Oct 2020 19:51:24 GMT

This is a nice simple practice that will feel amazing at the end of a long day, maybe right before bed. In fact, you might just hit play while you are IN your bed! We will use simple Yin poses and a somatic lesson from the Feldenkrais Method® called the Pelvic Clock. All you need is a blanket, pillow, or big towel to rest your head on, no other props are needed.

If you'd like to learn more about Pain Care Yoga, please check out my FREE video course Introduction to Pain Care Yoga: https://yoga.mandyryle.com/free-digital-course-overcome-chronic-pain/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Yin + Somatics -Turn

Mandy L Ryle — Sun, 05 Jul 2020 23:20:41 GMT

Oh this one feels so good. My hope for this practice is that you want to return to it over and over. When you get that ache been your shoulder blades, that crick in your neck, or feel a little limited looking over your shoulder. If you prefer to view this practice rather than just listen your can find it at https://online.soundmethodyoga.com/2020/07/05/yin-somatics-turn/--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Yin + Somatics: Survival of the Nurtured

Mandy L Ryle — Thu, 02 Sep 2021 13:11:48 GMT

This blissful practice is perfect for the end of a difficult day. Reconnect with your body, your breath. We'll work with the resources of peace and also activity within the physical body and practice nurturing without agenda. This is a very sweet and mindful practice to replenish yourself though movement, breath and awareness.

Props needed: bolster, blocks, blanket

Learn more about Yin Yoga Teacher Training, Nov. 12-17: https://yoga.mandyryle.com/yin-yoga-teacher-training/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Befriending the Hip: A Holistic Approach to Hip Tension

Mandy L Ryle — Wed, 30 Aug 2023 12:00:00 GMT

Ever felt frustrated with persistent hip tension that just won't go away? Ever wondered if there's a simpler, more holistic way to relieve that discomfort? Today, we're using the healing power of awareness in movement: Yin Yoga, to bring radical acceptance and relief to our bodies. I'll equip you with practical strategies to maximize your relaxation and release built-up tension not just for today, but more and more over time.

As you practice the postures, we'll be using a simple breathing protocol to soothe and befriend your hips. By the end of our practice together, you'll have developed a more comprehensive understanding of your hip tension and some strategies to overcome it.

Props Needed: Bolster, blocks, blanket

Yin Restore: Bell hand

Mandy L Ryle — Fri, 25 Dec 2020 02:32:42 GMT

I'm publishing this episode on Christmas Day, 2020. So many of us are really suffering this year. We may be looking at this day as one to distract ourselves from rather than enjoy and celebrate. I would like to honor this inclination, not by offering you another diversion, but instead by offering an experience within yourself.

Your delicious Yin Restore practice will be underpinned by a meditation I've borrowed from a lesson in the Feldenkrais method known as Bell Hand. This is a really powerful practice, meant to help you self regulate, soothe and satisfy. It's an hour long but it goes by in a flash as you will be quite immersed in your experience. I hope that it gives you a little peace, whether you practice on Christmas Day or some other day.

Props recommendation: blanket, bolster or pillow.

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Yin & Somatics: Neck Pain Relief

Mandy L Ryle — Wed, 03 May 2023 19:00:00 GMT

The human neck is a tricky place. It's a complex experience of musculoskeletal, nervous and vascular tissue. But also bound to thoughts, feelings and beliefs. Any of these components of the neck can contribute to issues here.

For this pod practice I have created a somatic lesson to address this complexity. We will lean mostly in to somatics here with just a couple of Yin poses for gentle tension of the sternocleidomastoid (SCM). This is a very simple practice that you could even do in your bed. All you need is something to rest/slide your head on.

Yin & Pranayama: Expand Your Breathing Options

Mandy L Ryle — Wed, 29 Mar 2023 18:00:00 GMT

This practice is a blend of Yin Yoga and pranayama with a bit of somatic work sprinkled in. We will explore a breathing practice that I learned from my mentor Neil Pearson that I call, Expand Your Breathing Options.

As you engage in movement and awareness you will also contemplate the gift of breath. This is a practice that is ripe with opportunities to learn and grow.

Props needed: Bolster, blocks and blanket

Let's take this to a format more conducive to conversation!
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Yin & Yoga Philosophy: Acceptance

Mandy L Ryle — Wed, 19 Apr 2023 19:00:00 GMT

While you marinate in juicy poses targeting the hips, we will explore a the duality of resistance and acceptance. You will have an opportunity to discover how these qualities manifest themselves in your tissues, in your poses and indeed in your entire experience of self.

We will not dogmatically attempt to annihilate resistance, rather, I will teach you how to view this struggle with compassion and show you a way to be with your suffering as taught in Classical Yoga philosophy.

This is a very powerful practice and it feels great too.

Props needed: Bolster, blanket and a sandbag or two if you have them. (if not it's totally fine!

Yin & Somatics: Sternal Rhythm

Mandy L Ryle — Fri, 08 Jul 2022 20:00:00 GMT

This practice is a special offering just for my listeners with neck pain. I do a lot of episodes about neck pain. Why? Because it's one of the most common types of chronic pain. And because it's hell. Many of my pain care clients come to me for neck pain and so I have a pretty big library of tools and strategies. This practice focuses on restoring the rhythm between the sternum, neck, jaw and hip. We will utilize some somatic movements to help you attend to the sternum. For many this movement is a real challenge but no worries, I've offered some helpful tools for learning. You will have some opportunities for comfortable holds in familiar Yin poses as well.

If you are interested in learning about how pain care Yoga can help you with your neck pain, enroll in my free e-course, Introduction to Pain Care Yoga. https://yoga.mandyryle.com/free-digital-course-overcome-chronic-pain/

Yin & Somatics: Soothe Upper Back and Neck Tension

Mandy L Ryle — Mon, 28 Mar 2022 17:00:00 GMT

To be an adult is to sometimes struggle with upper back and neck tension and even pain. This is my professional opinion. Though this pain/tightness can really disrupt your life, it’s important not to get too tied up about it. This practice is to give you some go to tools for managing this suffering. Knowing that you have a way to feel better, is a medicine in its own right. Though you really feel the need to stretch these tissues, it won’t help. That is my professional opinion. There are better strategies to use, which I will show you here.

If you are a person who struggles with upper back and neck tension and pain, you will find this practice invaluable.

Props Needed: Bolster (or firm pillows), blanket and one block

Understanding Yin Yoga and Fascia

Mandy L Ryle — Wed, 15 Mar 2023 22:00:00 GMT

While it's true that you could practice Yin Yoga for a lifetime without knowing a thing about science, I do believe that a little scientific knowledge can go a long way. It's amazing how just a bit of understanding can influence the choices you make in your practice or in your teaching. How subjective experiences become even richer and more meaningful. It's amazing how separating fact from fiction empowers you.

In this solo episode I give you an introduction to fascia. In Yin we talk a lot about targeting fascia, but is that really true. What even is fascia and how does it work in the body? What happens to it in my Yin practice? I will answer these questions and more in this episode. Prepare to be empowered!

Nothing from Something: Yin + Somatics for Letting Go

Mandy L Ryle — Wed, 05 Aug 2020 18:55:33 GMT

We train our tissues for strength, endurance, range of motion, stamina etc... But we never seem to train for letting go. So many of us have areas of our body that hold chronic or parasitic tension. These areas need special care and techniques to release. This practice blends Yin and Somatics to facilitate letting go. For practice you will need a bolster, a blanket and two blocks or items that can substitute for these props.

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Getting to Know Your Back: Part 2

Mandy L Ryle — Fri, 02 Sep 2022 21:00:00 GMT

Many who have back pain believe that their spine is unstable. There is a distinct feeling of instability and vulnerability in the back that is reinforced by confusing or misleading messages coming from popular culture and even medical professionals. Current research shows however not that people with back pain are not unstable, but too stiff! In this short practice we will gently explore that stiffness and seek to restore subtilty and differentiation to the movements of the back, especially the spine and ribs.

This is the second episode in a short series "Getting to Know Your Back". You are free to take the classes in any order.

If you are interested in exploring an evidence informed approach to healing back pain, check out my free e-course "Introduction to Pain Care Yoga". You can enroll here and start today.

Yin Yoga: Hamstrings Education

Mandy L Ryle — Wed, 21 Sep 2022 21:00:00 GMT

We have a big problem with misinformation in the Yoga world. This problem seems most rampant around the hamstrings but is by no means exclusive to the hamstrings. The myth that stretching the hamstrings will “lengthen” the hamstrings and reduce the subjective experience of tightness has been going around for some time. For this 30 minute practice, we will practice a very traditional Yin practice focused on the hamstrings, EXCEPT, we won’t be stretching the bejesus out of your hamstrings. I’ll teach you a more sustainable approach that will ACTUALLY help you to increase range of motion and decrease sensitivity. Not only is it more effective, but it’s a whole lot more enjoyable.

Learn more about evidence informed teaching and Yin Yoga Teacher Training with me: https://yoga.mandyryle.com/yin-yoga-teacher-training/

Yin + Somatics: Understanding your Sacroiliac Joint (SIJ)

Mandy L Ryle — Sat, 18 Sep 2021 20:38:56 GMT

This is a restorative-y Yin with somatics thrown in for good measure. In my work with students and clients, I find that the sacroiliac joint is quite misunderstood. This really chill practice invites you to explore the anatomy of the hip as well as the movement available to you. It feels so amazing, especially if you get achy in your hips and low back. This is a practice you should bookmark if you often have issues with your hip/low back on one side.

You will need a bolster, or a couple of pillows piled up, a couple of blocks and, if you are practicing on a hard floor, a blanket.

If you would like to learn more about Pain Care Yoga, Please check out my free video course Introduction to pain Care Yoga: https://yoga.mandyryle.com/free-digital-course-overcome-chronic-pain/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Side Bodies and the Self

Mandy L Ryle — Thu, 24 Feb 2022 13:00:00 GMT

This is a very gentle practice focused on the side bodies. I wanted to work with a part of the body that most of us don’t experience too many problems with so that we could really just work with observing sensation. As you move through the poses, I will add another layer to practice. Our true goal is to practice self awareness or interoception. This is an important skill for developing self compassion. The benefits of self compassion go way beyond this practice and well into your life. Developing self compassion is a task that takes some time, and some hard work. So this practice is a bit of a back door.

Props needed: none. But if you are looking for a more restorative experience, you can get out your blocks, blanket and bolster (or pillows)

If you prefer a video practice, please visit: https://yoga.mandyryle.com/podcast-side-bodies-and-the-self

5 Reasons Yin Yoga is So Beneficial for Chronic Pain

Mandy L Ryle — Mon, 02 Jan 2023 17:00:00 GMT

Yin Yoga is so much more than stretching. For those with chronic pain, it has so much to offer, way beyond increasing flexibility. As a pain care coach, I provide practices, and techniques to my clients so that they may be the leader of their own healing process. Though I have many many strategies to choose from, when providing a customized plan, almost every client has Yin in their program. This video is a quick run down of the 5 Reasons Why Yin Yoga is So Beneficial for Chronic Pain and why it is a must for your pain care plan.

Have a listen to see if these resonate with you, or if you might amplify these techniques in your own practice.

Yin Restore: Stressed Inside Out

Mandy L Ryle — Wed, 14 Apr 2021 16:16:24 GMT

Chronic Stress effects nearly every human and it definitely takes a toll on our bodies. Stress affects every cell of you, sometimes in unexpected ways. Your endocrine system, your immune system, and your motor system all mobilize to protect you from real or potential threats. In this class we will explore the areas of the body that are often guarding, ready to fight or flee; the psoas and the pelvic floor. We will utilize breathing practice, awareness, somatic education and yes, even a little stretching to soothe these areas which can in turn, turn down the volume in your entire nervous system.

If you would like to learn more about practicing with me this year, check out my two Yoga Retreats. Taos, July 21-25 and the Dalmatian Islands, October 9-16. Both retreats are almost full, so please have a look if you are interested and feel free to send over an email if you have questions.

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Yin & Somatics: Sublime Sidebends

Mandy L Ryle — Mon, 13 Dec 2021 16:14:53 GMT

This is the kind of wiggly, stretchy, feel-y practice that I love. We will focus our movement on more comfortable side bending, but I think that you will find that the side bend contributes to many other movements like shoulder comfort and hip mobility. Short sections of somatic education will be bookended with favorite Yin poses. As you move we will explore the unfathomably amazing body that you have, it's capacity to learn, grow, and protect you far beyond your conscious awareness.

No props needed for this practice.

Enter the Yin Yoga Essentials Giveaway! One lucky winner will receive a prop kit valued at $180, but every single entrant will be granted VIP access to my new Shift Membership when it launches on January 7. Enter Now: https://yoga.mandyryle.com/yin-yoga-essentials-giveaway/

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Yin + Somatics: Shoulder Therapy

Mandy L Ryle — Sat, 18 Sep 2021 20:38:46 GMT

For this practice you will need a blanket or thick towel.

If you have experienced shoulder pain or discomfort either now, or in the past run, don't walk to your mat! This gentle practice has what you need to move with confidence again. It feels really great and includes all of the elements of practice that I love. Lots of wriggly movement exploration, crave-able stillness and contemplation, a theme full of feels and personal discovery.

To learn more about Pain Care Yoga, please check out my FREE video course, Introduction to Pain Care Yoga https://yoga.mandyryle.com/free-digital-course-overcome-chronic-pain/

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Yin & Pranayama: Time to Breathe

Mandy L Ryle — Thu, 10 Nov 2022 22:00:00 GMT

Breathing is the simplest thing in the world. But it's also incredibly powerful. Science is just recently tuning in to the capacity of the breath to heal mental illness, chronic pain, chronic stress and so much more. While there is no wrong way to breathe, there are certainly more strategic ways to breathe. This practice is a purposeful exploration of the breath in simple, restorative postures. You'll be introduced to a strategy that primes you for deep learning and connection.

Props needed: Bolster, blocks and blanket

Please take a moment after your practice to leave a 5 star review! These reviews ensure that the people who can benefit the most from these practices can find them easily. Thank You!!

Yin + Somatics: Address Neck Pain from the Pelvis to the Eyes

Mandy L Ryle — Sat, 18 Sep 2021 20:37:14 GMT

Got neck pain? 3 out of 5 people will say yes. In our new zoom culture it's even more prevalent and I have certainly been seeing this with my clients. My work is mostly with individuals suffering from chronic pain and this practice is one that I employ often. Effortless movement in the neck generated by the pelvis is soothing for the nervous system and informative for the body and interoceptive maps in the brain. Also, it just feels really good :) You will need a couple of blankets for this practice.

To learn more about Pain Care Yoga, Please check out my FREE video course, Introduction to Pain Care Yoga: https://yoga.mandyryle.com/free-digital-course-overcome-chronic-pain/

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Yin + Pranayama: A Universe Conspires

Mandy L Ryle — Tue, 14 Sep 2021 20:46:07 GMT

Hey. Here's the deal. My comfort zone seems to be swimming upstream. I like to make things so much harder than they need to be and struggle and strive with every step. So every now and then I have to remind myself of something. The Universe really wants for me to thrive. Not just me but all of us. I'm not a super spiritual person but I do love science, and I feel like science backs me up here. So this practice is about exploration because I don't want you to take my word for it. I want you to experience this conspiring of the Universe for yourself. Through movement, through breath, through the exquisite felt sense of self.

Props: Bolster or a really firm pillow or two, blocks and blanket.

Interested in becoming Yin Certified with me this Fall? Click here: https://yoga.mandyryle.com/yin-yoga-teacher-training/

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Yin + Somatics: Foot to Face, A Practice for Neck and Jaw

Mandy L Ryle — Sat, 18 Sep 2021 20:22:08 GMT

For me, Somatic Education is an extremely valuable tool for helping my students and clients who suffer from chronic pain. Of particular interest to me are the areas of the neck, shoulder and jaw. This somewhat experimental practice feels incredible but it also illuminates these areas in the body mind in a powerful way using a somatic technique called thumb gliding and traditional Yin poses. Treat this practice like your meditation for the day. You will be amazed at how much more freedom you have in your head and neck.

Please have a few pillows and a blanket available. A Yoga block may also be handy.

Free Mini Course, Introduction to Pain Care Yoga: https://yoga.mandyryle.com/free-digital-course-overcome-chronic-pain/

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Yin + Somatics: Save your neck!

Mandy L Ryle — Sat, 18 Sep 2021 20:39:08 GMT

If you suffer from neck tension, neck discomfort, or pain this is the practice for you. More than just a little bit of stretching, this practice will address the real reason for your pain and tension. All you need for your practice is a yoga blanket.

To learn more about Pain Care Yoga, Please check out my FREE video course, Introduction to Pain Care Yoga: https://yoga.mandyryle.com/free-digital-course-overcome-chronic-pain/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Yin & Somatics: Free Your Sternum for a Happier Neck

Mandy L Ryle — Fri, 29 Oct 2021 19:55:50 GMT

This practice is a special hug for my fellow Yogis who suffer from neck pain, stiffness and tension headaches. We will incorporate a few Yin poses into a somatic lesson that I created to help you to free your sternum. Learning how to free the center of your chest and differentiate your ribs can be life changing. Allowing your hip to communicate with your sternum and your nose and even your eyes will have a profound effect on how your neck feels. This class is a big education for your deep neck flexors and tiny capitis muscles as well. Please consider coming back to this practice several times if neck pain is really a problem for you. There is some real goodness here.

Props: a blanket or thin pillow

Interested in becoming Yin certified? Check out my 40 Hour Yin Yoga Teacher Training, Nov 12-17, 2021: https://yoga.mandyryle.com/yin-yoga-teacher-training/

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Yin + Somatics: The Sticky Self

Mandy L Ryle — Wed, 12 May 2021 17:00:00 GMT

This practice is a combination of delicious long holds in hip focused Yin poses and somatic education. We will delve just a bit into some simple neuro science as well. The default mode network in our brains is considered to be the seat of I - Me - Mine. Research tells us that our DMN activates in our quiet moments, and that more DMN activity is associated with greater levels of anxiety and depression. In this practice you will learn some mindfulness tools to decouple sensations from your feelings about them. And you will learn to create a moment of space for yourself to cultivate quiet and satisfaction.

Practice with me in person!

Taos, NM Yoga Retreat: July 21-25 https://soundmethodyoga.com/taos-yoga-retreat/

Dalmatian Islands Yoga Retreat aboard the Adriatic Queen: October 9-16 https://soundmethodyoga.com/croatia-yoga-retreat-2020/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

The Future of Yoga: A Conversation with Nikki Hadjithoma

Mandy L Ryle — Wed, 29 Nov 2023 14:00:00 GMT

In this episode you will meet Nikki Hajitoma, a renowned Yin Yoga teacher and trainer. We delve into Nikki's unique approach to yoga, where Western anatomy meets Eastern philosophy, and how this fusion supports psycho-spiritual development.

In our conversation, we discuss some misconceptions about Yin Yoga, a practice often misunderstood as 'easy' or 'just for beginners'. On the contrary, Yin Yoga requires mental fortitude and physical resilience, offering immense benefits in terms of emotional strength and mindfulness. We discuss Nikki's experiences teaching Yin Yoga in Hong Kong and Singapore, where Yin is gradually gaining recognition.

We'll give you a primer into functional yoga, a practice model that values individuality, one that uses stress as a tool for growth, and a mindful approach to movement.

We also tackle the evolution of yoga alignment models, underscoring the importance of comprehending anatomy in yoga and the need for continuous learning. We challenge the traditional 'one-size-fits-all' alignment mindset, advocating for a shift towards functional movement and an understanding of individual biomechanics. Join us for a conversation that will enlighten, inspire, and broaden your perspective on yoga and its untapped potential in our lives.

Bolster Giveaway: The podcast returns for real on July 26th!

Mandy L Ryle — Wed, 12 Jul 2023 13:00:00 GMT

The podcast is still on break for a couple more weeks. But that doesn't mean that we aren't hard at work on future episodes. As I plan the rest of the 4th season, I can't help but wonder what YYP listeners would like more of.

In fact, this information is so valuable to me, that it's worth a $104 Hugger Mugger bolster. No. Two of them!

I'd love your input. Please just take a few minutes to chime in on your interests. Your responses will help me as I plan the rest of season 4 and as I prepare for season 5!

Access the survey here: https://forms.gle/djQX2JDRXHEYmi2B9

You will be entered in the giveaway upon submitting your responses.

Somatic Practice: Your Daily Routine for Stiff Upper Back and Neck

Mandy L Ryle — Wed, 15 Nov 2023 14:00:00 GMT

Ever felt like you needed some extra TLC for your upper back, neck, and shoulders? You're not alone. Come along as I guide you through an enriching somatic session, inspired by Feldenkrais method.

This is a sublime practice that will not only bring a peaceful awareness to these often cranky areas, but also provide some valuable somatic learning. Healthy human movement is variable, and the most sophisticated movers have the capacity to move globally. This practice will help you to cultivate both for comfortable movement and posture.

You will need a blanket and a bolster or pillow.

Become a Patron!
Support the content you love AND get access to my full video practice library. Inside you will find a huge collection of pain care resources as well as a new section of experiential anatomy practices. Become a patron today: https://theshiftschool.com/patron-membership/

Yin & Experiential Anatomy: Meet the Traps

Mandy L Ryle — Wed, 01 Nov 2023 13:00:00 GMT

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In this practice, we unravel the potential an often overlooked and misunderstood part of our bodies. We'll delve deep into the anatomy and function of the trapezius muscles, introducing you to a range of exercises that help you understand and experience these muscles in a whole new way. Whether you're a seasoned yogi or a curious beginner, we're sure you'll find this exploration fascinating and useful.

In this experiential anatomy approach, I'll guide you through a series of poses and mobility drills designed to familiarize you with the sensation of your trapezius muscles engaging and releasing. I'll show you how to actively engage both the lower and upper trapezius muscles and teach you some innovative ways to to experience your shoulder blades, spine and neck.

All you need is a bolster, a couple of yoga blocks, a blanket, and an open mind.

Yin Yoga and Meditation with Addie deHilster

Mandy L Ryle — Wed, 12 Apr 2023 21:00:00 GMT

This week I am interviewing Addie deHilster. Addie is a mindful movement teacher whose teaching prioritizes mindfulness from the Vipassana tradition. She blends many styles of movement including Yoga, somatics and chi gong to facilitate embodiment.

We discuss how Yin yoga in many ways is already a very accessible form of meditation. You will learn how to apply concepts from Vipassana including compassion, and non-resistance to your practice and how to apply Yin components such as body awareness and regulation to your meditation practice. We know that meditation is so beneficial, but many of us lack the time, knowledge or confidence to really commit. I know this discussion will inspire you to turn the things you are already doing in your Yin practice into your own mindfulness practice.

Addie deHilster is a Mindfulness Meditation Teacher and C-IAYT Yoga Therapist. Her passion is teaching movement practices that "unlock" mindfulness skills, and helping students gain traction in their meditation practice so they can be more present for their lives. She is a graduate of the Mindfulness Mentor Training with Jack Kornfield and Tara Brach, the InsightLA Mindfulness Facilitator Training, and the 2014-15 Mindfulness Yoga & Meditation Training Program at Spirit Rock Meditation Center. She has studied Yin Yoga with Bernie Clark, Paul Grilley, and Sarah Powers. Addie is the founder of the Moved to Meditate Class Library, the host of the Moved To Meditate Podcast, and she offers online Yin Yoga Teacher Trainings with a mindful, therapeutic emphasis.

Website: https://www.movedtomeditate.yoga

Class Library: https://www.movedtomeditate.yoga/classlibrary - Sign up for your Library Card to access 5 free classes each month from the Moved To Meditate catalog.

Podcast: https://www.movedtomeditate.yoga/podcast

Instagram: https://www.instagram.com/addie_movedtomeditate/

YouTube: https://www.youtube.com/@movedtomeditate

Chair Yin for Travel Aches and Pains

Mandy L Ryle — Fri, 23 Dec 2022 17:00:00 GMT

Many of my clients experience a pain flare during or after travel. Pain is so complex and multifaceted, so there is never any one reason that it rears it’s ugly head. Often, when pain is flaring in a travel situation, it’s because we have some anxiety and we aren’t moving very much. This practice addresses both issues.

I’ve chosen the stretches we all crave when we’ve been sitting in a car or airplane as well as regulation practices to help you calm your nervous systems to get some perspective or even relief. This practice is a quick and accessible practice that you can do just about anywhere in a chair.

So pop in your earbuds for this quick practice!

Since these poses are unfamiliar, I have created a pose gallery to accompany this practice. Please visit https://yoga.mandyryle.com/chair-yin-for-travel-aches-and-pains/ to view it.

Props needed: all you need is a chair :)

Yin & Meditation for Acceptance

Mandy L Ryle — Thu, 08 Dec 2022 22:00:00 GMT

When most of us hear the word acceptance, we think of giving up or giving in. Our culture makes a virtue of resisting, fighting, wriggling out of difficult circumstances. But there is enormous value in the practice of accepting first. Acknowledging is the first step in self compassion.

This pod-practice is about moving forward with compassion, rather than squashing our feelings or disappointment or grief. We will explore poses that focus on the shoulders, chest and upper back as we progress through a gentle meditation. Our meditation is loosely based on the Tonglen or Lions’ Roar practice from the Tibetan Buddhism.

Some of the poses in this practice are a bit unfamiliar. If you would like to view a gallery of poses for your practice, please visit: https://yoga.mandyryle.com/yin--meditation-for-acceptance/

Props needed: Soft block, thick blanket and maybe a bolster or pillow if your shoulders are a bit stiffer.

Nerve Flossing Practice for Sciatic Trouble

Mandy L Ryle — Thu, 03 Mar 2022 15:00:00 GMT

All of the nerves in our body require a state of sliding and gliding within our tissues. When nerves get stuck, or compressed, they tell us. While the causes of sciatic nerve pain or sciatica are numerous and not terribly well understood. We do know that restoring a suppleness and fluidity to the tissues of the low back, glutes, pelvic floor and thighs can be helpful . To restore or maintain this fluidity, in this practice, we will use a technique known as nerve flossing.

I often feel that this technique is used a bit too aggressively, so we will approach gently with a great deal of awareness and softness. You will have the opportunity to marinate in supported Yin poses throughout the practice. This practice feels incredible even if you don't suffer from sciatic nerve issues, but my hope is that this will introduce some new daily movements into your life if you do.

Props Needed: A blanket. Bolster and blocks optional

The information on this podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this podcast is for general information purposes only. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS podcast.

Yin & Somatics: Simple Practice for Low Back Pain

Mandy L Ryle — Mon, 31 Jan 2022 20:00:00 GMT

As a Movement for Healing Coach, I work with a lot of people with chronic back pain. While every client is different, there are some go to practices that I find are very helpful. This practice is a distillation of some of the strategies I use with my clients; Somatic work, Yoga, mindfulness and light, experiential education. It's a bit shorter than my average episode as well, since I want to make sure you can fit this into a busy day if needed.

My hope is that this practice will be a go to for you if you suffer from back pain. My goal is always to get my clients moving and learning. If you would like a full library of practices for doing just that, check out my Shift Membership. Every practice is pain aware and/or pain care. So it's perfect for you if you know you need to get moving, but want to feel safe and supported as you do so. You can learn more about becoming a Shift Member here: https://yoga.mandyryle.com/become-a-member/

For this practice, all you need is a blanket to rest your head on. You can even do this practice in your bed if you choose, just make sure your head isn't too elevated. A bolster or pillow may be useful for one of the poses as well.

Music provided by Atch:
Escape - Atch https://soundcloud.com/atch-music
Creative Commons — Attribution 3.0 Unported — CC BY 3.0
Free Download / Stream: https://bit.ly/-_escape
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Becoming an Evidence Informed Yin Yoga Teacher or Student: A Guided Journey Part One

Mandy L Ryle — Wed, 04 Oct 2023 13:00:00 GMT

In this solo episode I share invaluable insights that will empower both teachers and practitioners to deepen their understanding of Yin Yoga, as well as underscore the importance of employing research-backed knowledge for the betterment of physical and mental health.

I'll share the top reasons why Yin Yoga is the perfect canvas for evidence informed practice and teaching. I'll also teach you how to find research that is relevant to your needs as a student or your niche as a teacher.

By the end of this episode you will know the main types of research that will be useful to you as a Yin-thusiast and some handy use cases for each. My intent is to make the transition to evidence informed practice as simple as possible.

In our exploration, we also delve into the realm of anatomy and pain care in relation to Yin Yoga and the critical role randomized control trials (RCTs) play. But I don't just leave you with the theory, I show you how to practically apply this knowledge, addressing topics like exercise recovery, research bias, and the significance of lifestyle changes for those with chronic pain. To demonstrate how vital understanding where to find research and read it really is, I expose some truths about knee arthroscopy and spinal surgery.

So, buckle up! Whether you're a yoga teacher seeking to expand your knowledge, or a student looking to deepen your practice, this eye-opening episode is a must-listen. Let's be seekers of truth in the world of Yin Yoga together!

Become an evidence informed Yin teacher or student, enroll in my Yin Yoga Teacher Training Module I: https://yoga.mandyryle.com/yin-teacher-training-module-i/

Join the conversation in my FREE Facebook group, Movement for Healing https://www.facebook.com/groups/710104050217437/

Yin & Somatics: Activate to Release Tight Hip Flexors

Mandy L Ryle — Wed, 27 Sep 2023 13:00:00 GMT

So many of us suffer with hip flexors that feel stiff, tight, sore or even painful. it's not uncommon for me to encounter clients and students that are even plagued with a reduced range of motion and trouble fully extending the hip.

So it makes sense to just stretch right?

Though it seems plausable that lenghening what feels tight is the best course of action, the hip, the self are far to complicated to reduce this experience to just the state of our biological tissues.

So in this practice we will observe the biopsycosocial-spiritual nature of self. Rather than some stretches for the sensitive area, we will activate to release. In your practice, you will engage in myofascial release techniques, mobility drills and yes, yin yoga poses, to embed a profound sense of safety into the hips as well as a new confidence.

Props needed: Bolster, Blocks, Blanket

Learn to create Yin Sequencing Poetry
Click for a replay of my masterclass webinar to make your next sequence, your best sequence. https://yoga.mandyryle.com/creating-yin-sequencing-magic-masterclass-replay/

Yin & Somatics: The Toes Have It

Mandy L Ryle — Wed, 17 May 2023 21:00:00 GMT

This practice is all about the lower body. But we will work with the feet, ankles, knees, thighs and hips with an unorthodox somatic lens, the toes. You will be delighted to discover how influential these appendages are in your poses and movements and your knees and ankles will thank you for the attention.

This practice is geared especially to my listeners with foot, ankle and knee pain, but anyone with a lower body will enjoy this unique practice.

Props Needed: Blanket, bolster or pillow, yoga strap

Join my 7 day email course, Master the Yin Yoga Pose Repertoire. It's free! https://yoga.mandyryle.com/yin-yoga-poses-email-course/

Yin & Pranayama: Natural Energy

Mandy L Ryle — Wed, 08 Mar 2023 14:00:00 GMT

We usually think of Yin as calming, soothing and down regulating. But with a few tweaks, we can cultivate a calm, natural energy as well. Not the jittery wired feeling you get from caffeine but a gentle boost, without the crash.

Back in episode 7 in this 4th season, we discussed breathing techniques, science and how this all applies to Yin Yoga. Please have a listen to learn how you can apply use these techniques as well!

For this practice, I've applied pranayama that are known to increase sympathetic activation, gently, as well as a somatic practice. You will be amazed at how great you feel after just 25 minutes.

All you NEED is a Yoga mat but some listeners might also like to have a blanket for comfort.

Yin & Somatics for Deep Hip Learning

Mandy L Ryle — Tue, 07 Feb 2023 22:00:00 GMT

The hip is more than a collection of tissues. It's a unique and complicated element of the embodied self. In this practice we combine a somatic lesson with some of your favorite Yin poses. These will facilitate deep learning for you and your hips!

Some of the poses are not so familiar so I have again provided a pose gallery. You can find the images to follow along with here:

For your practice you will need a couple of blankets

Yin & Meditation: As I am meant to be

Mandy L Ryle — Mon, 09 Jan 2023 16:00:00 GMT

At the start of the new year. Most of us are looking forward and hoping to make some postive changes for the future. I offer this practice as a framework for moving forward with compassion. With kindness for where you have been and hope for where you are going. Evidence shows that we are actually more effective at meeting our goals when we start with self compassion.

To see a gallery of the poses in the practice, visit

Props: Bolster, 2 blocks and a blanket.

Yin & Somatics: Cherish Your Knees

Mandy L Ryle — Fri, 21 Oct 2022 20:00:00 GMT

During my wonderful 3 weeks in Croatia and Greece, I spent most of my time in areas where the sea meets the mountains. Indescribably beautiful, so many narrow streets and medieval villages to explore. But there is a particular feature of these locations, stairs. So many stairs, and hills. I watched countless people stand at the bottom of a daunting set of stairs to some magical scene with a mixture of fear and demoralization. They were concerned about their fitness level but, mostly their knees, and a predicted bout knee pain post stair climbing. I realized that the knees are more than just joints, they are truly the key to a full and robust experience of the world. When the knees aren't okay, your life gets a little bit smaller. Rather than engaging with the world, you are forced to withdraw.

This experience was the inspiration for this class. I believe that we have many things wrong about the knees in our society. Rather than cherishing and revering our holy knees, we have fear. Rather than providing opportunities to build stronger and healthier knees, we protect. So this practice is all about awareness. A confident, compassionate awareness that reinforces your love for your knees and your commitment to maintaining or restoring knee health. We will practice Yin poses with somatic movements and I will offer a dose of evidence based knee education.

Props Needed: Yoga Bolster, 2 Blocks and a Blanket

Yin & Somatics: Trusting the Shoulder

Mandy L Ryle — Thu, 04 Aug 2022 20:00:00 GMT

For this gentle but incredibly powerful practice, I have borrowed a lesson from the Feldenkrais Method. You will engage in gentle progressions to experience not just movement of the shoulder joint, but the embodied experience of the shoulder, from the tissues, to your thoughts and beliefs about your shoulder. A practice like this feels mild, but trust that your body is learning, that your nervous systems are developing a faith and confidence in your shoulder. This is a very affirmational way to experience your shoulder, which may facilitate an experience of healing if you struggle with this area.

Yin & Somatics for Self Acceptance

Mandy L Ryle — Fri, 03 Jun 2022 14:00:00 GMT

In this very supported practice we will be focusing on the movements of the spine: delicious forward folds, sublime twists, exquisite sidebands and soft hearted back bends. As we gently experience the body in these movements and poses, we will explore an idea from the Buddhist tradition, that it takes a strong back and a soft heart to practice compassion. Throughout your practice, I'll be encouraging you to direct your compassion and self acceptance inward. You'll get to experiment and feel these ideas in your body and in your practice.

Props needed: Bolster, two blocks and a blanket.

Yin & Pranayama: Sleep Well

Mandy L Ryle — Mon, 09 May 2022 15:00:00 GMT

This Week's 30 minute practice is designed to usher you into a deep and restful sleep. We will combine a breathing practice with simple yoga poses that you can do in your bed right before it's time to turn in. Equal parts, nervous system regulation and gentle stretch, this practice is all about shifting into your rest and digest nervous system platform.

Props: a yoga bolster or firm pillow. a blanket or bed pillow for under your head.

Yin & Somatics: Posture Update

Mandy L Ryle — Mon, 02 May 2022 16:00:00 GMT

Posture is an incredibly loaded topic in our culture. If you've been involved in yoga for any time you've been receiving messages about posture that may not be helping you. We have hundreds of not thousands of sources daily telling us that our bad posture is the cause of maladies such as chronic pain functional movement issues breathing issues and more.

The problem with these well meaning sources of advice, is that they are not evidence-based. We don't really have any evidence to show that "poor posture" can cause chronic pain, in fact the opposite is true with regard to neck pain especially. We see that hypervigilance towards posture seems to be associated with higher levels of neck pain. So this class is designed to help you update your understanding of your posture. I'm hoping to provide a very affirmative experience for you regarding the areas of the body that we typically associate with the posture the upper back the chest the shoulders and the neck.

Wall Yin and The Matrix

Mandy L Ryle — Mon, 10 Jan 2022 20:57:45 GMT

Wall Yin is by far my most requested class. It's a sweetly intense restorative type of practice. During your postures I will cue you through a simple meditation observing both restlessness and peace in the physical body. My theme this week was inspired by the first Matrix movie which, IMO, is full of Yoga/Eastern Philosophy concepts.

For class you need a wall space! You'll place the short edge of your mat to the wall and need about 3 feet on either side of your mat. A bolster or some pillows, a blanket and a block or two will be helpful. If you have sandbags at home, use them! I will give you some cues for their purpose. If you have a bag of rice or beans, that will work too! You could even just use an extra blanket.

If you love the Yin Yoga Podcast, you will really love my new Shift Membership! A curated library of Yin and Vinyasa classes, somatic education, mobility and strength. The Shift Membership is what you need to help you shift into more joyful, empowered physicality in the New Year. Start your free trial now: https://yoga.mandyryle.com/become-a-member/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Yin & Somatics: Here for Now

Mandy L Ryle — Sat, 22 Jan 2022 01:00:00 GMT

I think we're all a little tired right now. Things are piling up for sure at this stage in the pandemic. This is a practice that I offered recently to bring a bit of TLC and care to some students who are dealing with some heavy stuff.

Even in these moments, maybe especially, Yoga has something to offer. This practice is all about being available to now, a moment where everything is right. I've also used movements to gently provide an experience of safety for you to let down your guard for a bit.

Though you can't magically emerge from the present moment into easier times, you can being a bit more resilience and peace to your troubles.

Props needed: Bolster (or pillows), blocks and blanket.

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Some Love For Your Hip Flexors

Mandy L Ryle — Sun, 14 Jun 2020 18:40:24 GMT

Sometimes you have to give in to the dreariness of life's seasons, and sometimes you need to ride above it. Often when we curl up physically we shrink energetically as well. This is a fairly challenging Yin practice designed to physically and energetically expand. We focus on the hip flexor tissues. If you prefer a video to an audio recording, you will find this class at https://online.soundmethodyoga.com/2020/05/28/some-love-for-your-hip-flexors/--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Yin & Somatics: Neck Pain Inoculation

Mandy L Ryle — Fri, 22 Jul 2022 21:00:00 GMT

This is a gentle yet very effective practice for challenging our biases. Neck pain is one of the most common types of chronic pain and like all pain, is a product of bi-psycho-social factors. For today, we will focus of the psychological and cultural contributors to neck pain. We’ll do so with somatic movements intended to activate tissues in your neck, shoulder, and chest. You will also have time in common yin poses to explore and contemplate. This practice is the heart of what I do in Pain Care Yoga. We learn, we are challenged and often delighted by our efforts.

Release for Low Back and Hips

Mandy L Ryle — Tue, 15 Feb 2022 14:00:00 GMT

I get a lot of requests for practices that focus on the low back and hips. These are notoriously sensitive areas and students really want stretches to address the tightness and pain that they are experiencing. The only issue is, I don't really think stretching is the best way to release these or really any tissues. For this practice, we will do some familiar Yin poses but with a different angle. As you practice you will learn about the important thoracolumbar fascia and hopefully gain some understanding about how to address the stiffness in more helpful ways.

Props: Blanket, bolster or firm pillows, two blocks

Yin & Somatics: How to Stretch Your Neck

Mandy L Ryle — Fri, 02 Dec 2022 23:00:00 GMT

I’m sort of amazed, and appalled, about how much misinformation there is about neck pain. One really irksome myth is that if your neck is tight, some stretching will help bring relief and over time, this stretching will fix the tightness and the pain it is “causing”. Total horse$%I$. Sorry to all of those influencers who are peddling this myth.

There are ways that we can use stretches as part of a pain care plan however, and this is what you will practice here. I’ve combined somatics, stretches some resistance and of course, breathing to facilitate a bit of relief in the short term. But I’ve also provided some education to help you understand how these strategies can help you over come this discomfort or pain in the long term.

Exploring Shoulder Anatomy: A Deep Dive into Yin Yoga and Myofascial Release Techniques

Mandy L Ryle — Wed, 06 Sep 2023 13:00:00 GMT

You might think you know the intricacies of your shoulder anatomy, but this practice will take you to a depth of understanding that you've never reached before. We're not just talking about the surface-level stuff; we're diving right into the complex details of your shoulder anatomy. We're also discussing how increased blood flow, nervous system benefits, and a temporary effect of increased muscle extensibility are the real benefits of the techniques we explore in this pod practice. In essence, we're debunking some myofascial release myths while embracing the REAL benefits of these practices.

We're breaking down the anatomy of the shoulder, using traditional Yin Yoga postures, self myofascial release techniques and breathing exercises, all designed to help you release tension gently through embodied awareness. For the the Yin Yoga teachers out there, this practice will amplify your knowledge of the shoulder anatomy in ways that reading a text book never could.

So join me for this pod practice and allow me to guide you on this intriguing exploration of your body's shoulder anatomy through the lens of Yin Yoga and self-myofascial release techniques.

Join me for a Masterclass Webinar, Creating Yin Sequencing Poetry. https://yoga.mandyryle.com/creating-yin-sequencing-poetry/

Yin & Somatics: Stretching Water

Mandy L Ryle — Fri, 20 May 2022 21:00:00 GMT

We are each granted an amazing opportunity in life to cherish and protect this priceless vessel that we get to live in. I've noticed that when my students learn more about their body they can't help but be in awe of how incredible it is. How unfathomable and amazing is it, that this flesh facilitates our unique and evolving consciousness throughout our lifespan? I've learned over the years, that when people know more about their body they make better choices. And that's what your practice this week is all about. I'd like to help you to understand a little bit more about the structure of your connective tissues, And as always I'll help you to learn in the best way, through experience. So for today, we will be stretching water.

For your practice you need a fair number of props. You'll need one maybe two blankets, at least one block and a firm pillow or yoga bolster.

Yin & Somatics for Falling Asleep

Mandy L Ryle — Fri, 18 Nov 2022 22:00:00 GMT

No human can survive without the ability to engage with the world. Our nervous systems are beautifully evolved to help us to attend to our survival needs by interacting with not just the objects and situations of the natural world, but also, other human nervous systems.

But the opposite is true as well. No human can survive without the ability to disengage from the world. Our nervous systems evolved platforms to help us to release what is outside of us so that we may fulfill an essential need, sleep. But so many of us can't disengage. We spin and spin and never seem to find that deep and restorative sleep that we need to be our best.

This practice incorporates a simple breathing practice with somatic movements and Yin poses to support falling asleep. Disengage from out there to within for a restful night of slumber.

Props needed: You can do this practice in your bed! If you do you will just need a couple of bed pillows. If you are practicing on your mat, please have a block and a blanket nearby.

Yin: Homage to Your Spine

Mandy L Ryle — Sat, 18 Sep 2021 20:36:46 GMT

Your spine is the most exquisite structure. Capable of incredible mobility and unparalleled stability, it's been evolving for millions of years and has within it the intelligence of eons. Yet, if you listen to popular culture and even some Yoga wisdom, the spine is very delicate. It is in need of protection and only truly stable in a few select positions. From my perspective as a Yoga for Pain Care Specialist, this is not just wrong but inestimably harmful. This class is an homage to your spine and the incredible versatility it has. Spend an hour really honoring and appreciating this structure that makes you uniquely human.

For practice you may like to have a couple of Yoga blocks, a blanket and a bolster or big pillow.

To learn more about Yoga for Pain Care, check out my free video course Introduction to Pain Care Yoga: https://yoga.mandyryle.com/free-digital-course-overcome-chronic-pain/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message

Yin and Your Nervous Systems

Mandy L Ryle — Mon, 11 Oct 2021 12:36:41 GMT

I love Yin. I hope that is obvious. I've spent years developing my teaching style and skill. I am always studying topics as diverse as cell structure and psychology to apply to my teaching. So, I hope you will understand that sometimes, when I hear people talk about Yin, I get a bit testy. Because, if you poll most Yogis, Yin is about stretching connective tissue. But Yogi, that is the least interesting thing about Yin. We have so much more to do here. In this practice, we will explore some of the benefits of Yin for your nervous systems. You will get to experience these benefits and identify them as you practice so hopefully you can take some valuable tools into your life.

Props: Bolster (or firm pillows), blanket or pillow to lay your head on

Learn more about my 40 Hour Yin Yoga Teacher Training coming up Nov. 12-17, 2021: https://yoga.mandyryle.com/yin-yoga-teacher-training/

--- Send in a voice message: https://anchor.fm/mandy-l-ryle/message