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    About this Episode

    067: Yoga for Every Body with Amber Karnes

     

    If you’ve ever wondered how to make your yoga classes more inclusive to those with larger bodies, our guest Amber Karnes, founder of Body Positive Yoga, has an abundance of insight. She’s a ruckus maker, yoga asana teacher (E-RYT 200), social justice advocate, and a lifelong student of her body. Her commitment to inclusive, adaptive yoga practice empowers thousands of diverse practitioners around the globe.

     

    Amber was hooked after her first yoga class. She noticed that the negative self-talk that overwhelmed her at times subsided after her first yoga class. She became curious about this effect and went back to repeat the “experiment”. Amber noticed she felt grounded and calm in her body for the first time. The physical aspect mattered to Amber but the internal regulation and tools yoga provided were especially powerful. She found the practice to be immensely helpful in her struggle with depression and anxiety, finding a peace of mind that kept her coming back.

     

    Amber decided to take a yoga teacher training 7 years into her own practice to deepen her personal practice and learn “the rest of yoga” outside just the poses. She had no plans to teach but after immersing herself into the program she saw the need to provide space for women who felt their bodies were all wrong for yoga. Amber has been now been teaching for over 15 years.

     

    Amber feels that it is important to recognize that there are systems of oppression, such as the patriarchy and racism, that try to take away a woman’s power. The pressure women feel to conform their bodies to a narrow societal standard distracts women so “we can’t do amazing things like change the world and make art or help people that really need a voice, that we can stand up and use our voice to help support and uplift them.”

     

    Amber wants to emphasize that women need to feel that it’s NEVER their body that’s the problem. If a student struggles with a pose their body is not to blame. There is incredible power in offering modifications and props and being aware of the languaging around cues. She also offers that teachers are  “there for our students and hold space for inquiry to allow the processing of emotion behind the desire to change the body.”

     

    Amber offers workshops, retreats, courses (including Yoga for All Teacher Training with Dianne Bondy) through Body Positive Yoga. Amber is the creator of the Body Positive Clubhouse, an online community dedicated to building unshakable confidence and living out loud.



    3:45 Amber’s first yoga class

     

    8:15 How yoga teachers can be aware and respond if students express dissatisfaction with their body

     

    Good Principles to Bring into the Classes:

     

    9:55 1) The Body is Never the Problem- It’s the asana that’s the problem NOT the body, employ modifications or props

     

    11:05 2) Languaging- Embodied or positive physical experience vs. striving and achieving, remove the hierarchy of language avoid saying “full expression of the pose”

     

    12:10 Misconceptions around props: that they’re a crutch or cheat, that if you use them you’re not as good as the other students. Teachers have the opportunity to remove this stigma and help students see props as positive or neutral.

     

    13:15 Progressive teaching- giving students the opportunity to stay in pose or progress, for example:

     

    Start in Table Top

    Feet behind, rest toes behind mat

    Lift leg at hip

    Lift arm

     

    Offer the student the opportunity to stay at that level or progress, depending on their level of comfort.

     

    16:00 Shannon and her client’s experience with coming to the mat to check in. Amber calls it “neutral ground”, a place where she avoids body criticism or shaming with a focus on inquiry and emotional exploration.

     

    17:20 Body neutrality- it’s okay to feel neutral about your body without the pressure to love your body and aligns with practicing non-attachment

     

    20:25 Advice for teaching bigger bodies when you don’t live in a larger body and how specialized training is very helpful

     

    26:05 Marketing for classes for larger bodies or all bodies

     

    32:50 Yoga images in yoga marketing- including photos featuring a variety of bodies, ethnicities, abilities, etc. will attract a more diversity

     

    35:25 Modifications, props, and cuing: it shouldn’t be assumed that any pose it basic for anyone. Questions to ask yourself: What is the point of the pose? How can you make poses more accessible to your students? Can we change the orientation of the pose or change the relationship to gravity? Sometimes it’s something as small as adding blocks under the hands, using the wall or chair, etc.

     

    A lot of students don’t have body awareness coming into yoga- you can help them move into over time

     

    41:20  Two steps to help students with larger bodies:

     

    1) Widen- Feet two fists width or maybe wider (width of the mat) automatically puts students in a better position which helps them access their breath, avoid feeling compressed or pinched, bodies are more flexible than the body can often express

     

    2) Move stuff out of the way- Take hands to low belly, fold forward and bend your knees, pull your hips back, tuck belly up and back- also great cue for someone that isn’t in a larger body (great cue for hinging hips)

     

    43:55 How to assist a larger student without putting them on the spot: speak matter-of-factly and make cues relevant to the entire class: no one wants to be put on the spot whether they’re injured or in a larger body, etc.

     

    Make it clear that no one has to be in perfect shape to practice yoga.

     

    48:25 Tools for teachers to offer modifications:

     

    1. Set everyone up with the same props
    2. Take time to talk about how the props can be used
    3. Offer alternative spots (chair, wall, etc.) and focuses (shape or balance of the pose)

     

    Empower your students so they can trust their instincts, experiment until they find a position that feels good,  and ask your students how does their breath feels in this pose. Subtle things like language help your students feel good so they can access an embodied experience.

     

    55:10 Issues around consent: do some self-study:  Why I am or am not offering assists or adjustments to my students? Is this necessary? Is it clarifying or nurturing? Cueing over adjusting. Help students make the adjustment for themselves and adjust your student only if they are in a position that may cause injury. If you do make sure to ask for consent and let them know what you are going to do.

     

    1:06:35 How to reach Amber Karnes



    Links

     

    Amber’s Email: info@bodypositiveyoga.com

     

    Amber’s website: Body Positive Yoga

    Body Positive on Facebook

     

    Body Positive on Instagram

     

    Representation Matters: Inclusive and Diverse Stock Photos

     

    Body Positive Yoga: Modifications

     

    Amber’s article: Yoga Turned My Body into a Place I Could Call Home

     

    Relevant TCYT podcast episodes:

     

    003: Trauma Training for Every Yoga Teacher with Margaret Howard

     

    015: Consent Cards and Hands-On Assists with Molly Kitchen

     

    Gratitude to our Sponsor Schedulicity

     

    Quotes

    “Offering modifications offers students agency over their own yoga practice and gives the locus of control back to the students. We want to guide our students into a place of inquiry where they can have an experience in their own body...both on the mat and into areas of their own lives.” ~ Amber Karnes

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    Gratitude to our Sponsors, OfferingTree and Pelvic Health Professionals.

     

    Quotes from this episode:

    "If we know that we can also touch into a place that can be revealed to us through stillness and practice. That to me is very hopeful because it becomes an inner resource that we can always go to."

     

    "One of the things that happens when we want to look away and pretend it's not happening is that we're not acknowledging this idea that we are all connected."

     

    "We actually, as human beings, have to take this respite of rest at some point, whether it's seasonal or whether it's during the day or whether it's because the cycle of the news has carried us to a place where we need to take a moment or a day to rest or more than one or two days. But we have to listen."

     

    "Can we, instead of resisting this cold, resisting this time of fallowness, can we welcome the beauty that the snow brings and the cold brings?"

     

    "For most of us, I think that has been lost or forgotten or we feel that it's not important. And yet all of the prayers of our ancestors, all of their memories, all of their knowledge is living in our DNA and it's part of who we are."

     

    "I can't tell anybody what to do. This is why practice is so important because practice, when we get still and silent and we rest, gives us the answer of what is ours to do."

     

    "It really doesn't have to be big, but one little increment of movement in a positive direction can be so helpful."



    255

    What is our relationship with nature? How do we connect to our roots and our ancestors? Why is all of this important and relevant to yoga? Tracee Stanley (she/her) addresses these questions and shares insights about rituals we can practice to go deeper.

    The Connected Yoga Teacher Podcast
    enFebruary 05, 2024

    360: Nature Meditations with Ray Zott

    360: Nature Meditations with Ray Zott

    The Connected Yoga Teacher Podcast

    360: Nature Meditations with Ray Zott

     

    Description:

    Meditation does not have to be just sitting down and being still. There are other ways to meditate, including being out in and connecting with nature. Ray Zott (she/her/they) talks about how nature offers her a sustainable mediation practice and how she helps others meditate in nature too.

     

    Ray is a yoga therapist whose greatest joy in their work is connecting people to nature. She has worked as a park ranger for 12 seasons in a variety of national parks and is currently also building out a retreat center in Costa Rica. In their work, Ray supports all kinds of folks through yoga therapy, nature, and boundary work.

     

    In this episode, Ray shares more about how she discovered this unique niche for her yoga therapy work after her experience supporting her husband through his traumatic brain injury. They explain why connecting to and with nature can be the perfect meditation, especially for those who find it difficult to sit still, and offer ways to find connection to nature even if we live in cities or urban settings. Shannon and Ray also discuss the healing powers of nature, spiritual meanings we can find from being out in nature, and how we can turn to nature for lessons and guidance in difficult times.

     

    Key Takeaways:

    [2:02] This podcast is made possible by OfferingTree and Pelvic Health Professionals.

    [4:25] Shannon introduces her guest for this episode - Ray Zott.

    [7:09] Ray share's a little bit about her morning routine.

    [8:24] What is the work that Ray does and who do they do it for?

    [11:02] How did Ray's work with being in nature and nature meditation start?

    [14:01] What does meditation in nature look like?

    [16:18] What are some guidelines Ray offers for meditating in nature?

    [18:32] Shannon and Ray discuss where inspiration for their yoga practice and yoga therapy comes from.

    [21:10] What are some ways we might find connection with nature if we live in a city or suburban area?

    [26:37] Shannon pops in to share some of the struggles she is having with her Wordpress website, and why she prefers OfferingTree.

    [29:31] Shannon has recently been feeling an immense gratitude for her life right now, while also experiencing guilt about what is happening in Gaza. How does Ray deal with this?

    [32:45] Shannon has been turning to nature to help her deal with a lot of grief.

    [36:49] We can learn a lot from nature and we don't have to know all the tree names or plant names.

    [39:25] Shannon and Ray discuss finding spiritual meaning in nature.

    [41:24] How else does the practice of connecting with nature impact Ray or the people she works with?

    [47:02] Ray and Shannon contemplate whether part of the healing power of nature comes from how we experienced it in our childhoods.

    [48:22] Check out Ray's podcast on Apple Podcast and Spotify.

    [50:58] Shannon shares her biggest takeaways from this conversation with Ray.

    [56:25] Hang out online in real time with Shannon in Pelvic Health Professionals.

     

    Links:

     

    Gratitude to our Sponsors, OfferingTree and Pelvic Health Professionals.

     

    Quotes from this episode:

    "I use nature and meditation as a way to practice. And that's sustainable for me."

     

    "I feel like my relationship to nature has changed so much and that it's just being in it, just being present for it."

     

    "All nature is sacred. All nature is holy, whether it's the dandelion growing out of the crack in the sidewalk or the ornamental tree in the yard. It's all so beautiful and important."

     

    "Wherever we are in the world, we can tap into nature."

     

    "The more we turn to nature, the more we will get clarity on our part and our roles and how we participate and how we heal our communities who are turning to us."

     

    255

    How can we meditate in nature? Ray Zott (she/her/they) shares how to connect with nature as a way to meditate, why it can be a more sustainable practice than sitting still, and ways we can learn from and be supported by nature in difficult times.

    The Connected Yoga Teacher Podcast
    enJanuary 29, 2024

    359: Ahimsa in Times of Conflict with Rula Wardeh

    359: Ahimsa in Times of Conflict with Rula Wardeh

    The Connected Yoga Teacher Podcast

    359: Ahimsa in Times of Conflict with Rula Wardeh

     

    Description:

    One of the most important yoga teachings is ahimsa, usually translated as non-violence or non-harming. How do we practice this in times of conflict like the one we are witnessing now in Gaza, Palestine? What can we do to make a difference? Rula Wardeh shares her perspective on the obligations we all have to show up during times like these.

     

    Rula is a Palestinian yoga teacher, who studied yoga in Canada. She lives in Jordan, an hour away from the Occupied Territory of West Bank, Palestine. She has family and friends in Gaza and her yoga students are all Palestinian. Rula introduced Yin Yoga to Jordan in 2012 and she now leads a unique Yin Yoga immersion course in Jordan & Cairo. Rula is also one of the directors and founding members of the NGO Yoga Mandala Project which provides refugee communities in Jordan with psychosocial Yoga and trauma related sessions.

     

    In this conversation, Rula shares what her experience has been like holding space for Palestininans as Gaza continues to be bombarded and held under siege by Israel. She speaks about yoga activism, how she draws on the teachings of yoga and the 8 limbs for support as she continues to speak up for ceasefire in Palestine, and what yoga teachers can do in these times to make a difference.

     

    If you have been wondering how you can show up and practice ahimsa as a yoga teacher in times of conflict, this episode is for you.

     

    Key Takeaways:

    [2:05] This podcast is sponsored by OfferingTree and Pelvic Health Professionals.

    [2:55] Shannon introduces her guest for this episode - Rula Wardeh. This episode originally aired as a live conversation in December 2023.

    [5:22] What does Rula do as a yoga teacher?

    [8:16] Shannon shares some context about the 1948 Nakba in Palestine.

    [10:38] Rula shares how she started serving the population of urban refugees.

    [13:03] How has it felt for Rula to hold space for Palestinians or people who have family in Palestine? What has she learned from the experience?

    [21:08] Rula speaks to her experience of yoga activism: How do we implement what we have learned and what we teach in yoga?

    [25:26] We can start feeling disconnected from what is happening in Gaza when we only focus on the numbers. We need to also focus on the individual, personal stories coming out of Gaza.

    [28:55] What can people do when it feels to dysregulating to look at the news?

    [32:38] Rula explains how we can practice ahimsa in times of conflict.

    [36:17] We can draw on teachings from the eight limbs of yoga to guide us in how we should show up in times of conflict.

    [41:18] Shannon shares a comment from a live listener: How we feel is quite frankly irrelevant in the face of people being murdered. We should not be centering our feelings, especially not on social media.

    [41:58] How can you seek out the real truth and not fall into the trap of confirmation bias?

    [44:00] Watch the rest of this full interview with Rula on YouTube.

    [44:35] People are not their religion, their culture, or their government. We need to be mindful of conflating those.

    [46:47] What should we do if we're afraid to speak up or if we spoke up and got attacked?

    [50:10] Shannon reflects on her biggest takeaways from this conversation with Rula.

    [56:29] Hang out live with Shannon inside Pelvic Health Professionals.

     

    Links:

     

    Gratitude to our Sponsors, OfferingTree and Pelvic Health Professionals.

     

    Quotes from this episode:

    "At the end of the day, we know this as yoga teachers - that we are all connected." - Shannon

     

    "Anger was an agitation, [it] was asking us for action more than sitting down on the mat." - Rula

     

    "That's the dilemma. It's not about us. Why am I taking care of myself right now?" - Rula

     

    "How can we do less violence?" - Rula

     

    "By your silence, you're hurting. You're doing more himsa than ahimsa."

     

    The Connected Yoga Teacher Podcast
    enJanuary 22, 2024

    358: Community and Communication with Shannon Crow

    358: Community and Communication with Shannon Crow

    The Connected Yoga Teacher Podcast

    358: Community and Communication with Shannon Crow

     

    Description:

    Many yoga teachers are dealing with tiredness, overwhelm, sadness, and many other difficult emotions as we navigate living through the active genocide taking place in Palestine. Community and communication can be a good solution to dealing with these heavy emotions and the challenges of consistently showing up for causes we care about.

     

    In this episode, Shannon reflects on what has been helping her as she faces some of these big emotions. She shares how being out in nature, doing yoga, and meditating has been helpful to get clarity and different perspectives. 

     

    It is also easier to keep going when you have community to support you in doing the work. Shannon talks about the different places she has found community, including a Discord server called Yoga Teachers for Change. In times like these, community and communication are what we can lean on and draw strength from.

     

    Key Takeaways:

    [5:09] Shannon reflects on how community and communication have come up for her recently.

    [8:07] Many yoga teachers that Shannon has spoken to have shared feeling many heavy and deep emotions. Shannon shares what helps her get through those tough days.

    [10:17] Shannon shares her experience of drawing inspiration from nature.

    [12:34] Shannon pops in to share a complaint she has about Wordpress, and why she prefers OfferingTree instead.

    [15:31] Shannon reflects on the clarity and different perspectives that sometimes become available when you spend time in nature, do yoga, or meditate.

    [17:36] Shannon shares more about the Discord server called Yoga Teachers for Change.

    [19:11] With a collective community, you can lean on each other for support and take it in turns to keep the torch burning.

    [23:15] Shannon has also talked about the importance of community in a previous episode with Linda Sparrowe.

    [24:49] Shannon highlights some other community initiatives that you might be interested in.

    [27:40] Keen to hang out with Shannon in real time? Check out the Yoga for Pelvic Cancer series with Tyla Arnason.

     

    Links:

     

    Gratitude to our Sponsors, OfferingTree and Pelvic Health Professionals.

     

    Quotes from this episode:

    "What I know is that in my heart, I'm going to keep living in this world that I know is the world that I want to be a part of where we are all connected and we can make a difference."

     

    "Look for the people who are up for communicating right now, who are talking about this, who feel safe to talk about it, who can take this on."

     

    "I know that many yoga teachers care about this deeply and are searching for that community. And it's a nice feeling."

     

    "I could feel in that moment that what I really needed to focus on was community and communication and the connections were really the answer."

     

    "How can you find and/or create community for yourself or for others in your community, a community that's going to support you or maybe you are creating a community that's going to support others?"

     

    "If you've been feeling isolated and alone, you're not alone."

    The Connected Yoga Teacher Podcast
    enJanuary 15, 2024

    357: Pay-What-You-Can is Working with Shannon Crow

    357: Pay-What-You-Can is Working with Shannon Crow

    The Connected Yoga Teacher Podcast

    357: Pay-What-You-Can is Working with Shannon Crow

     

    Description:

    Have you tried using the pay-what-you-can model in your yoga business? Shannon recently implemented this model for an upcoming yoga series in Pelvic Health Professionals and was amazed that it has worked!

     

    In this episode, Shannon shares more about why she decided to implement the pay-what-you-can model for the Yoga During a Pelvic Cancer Diagnosis: 6-Week Online Series with Tyla Arnason. She talks about how setting it up with OfferingTree was so easy and the best part - that they’ve already met the minimum required to pay the guest teacher and not lose money, even without extensive marketing!

     

    Pay-what-you-can for yoga teachers can be an option. It is one way we can disrupt systems that are not serving us and our communities. Shannon invites you to consider how you could implement this in your yoga business or disrupt harmful systems in other ways.

     

    Key Takeaways:

    [4:14] One of the offers Shannon is sharing now is Tyla Arnason's Yoga for Pelvic Cancer workshop. It operates on the pay-what-you-can model and it's working!

    [7:32] Even with minimum marketing, Shannon has been able to get enough signups to meet the minimum required to pay the guest teacher!

    [9:35] Shannon shares how easy it was to set up the pay-what-you-can model with OfferingTree.

    [11:10] Shannon reflects on how she has approached pricing in her yoga business and the recommendations she has given yoga teachers in consultations too.

    [14:22] What questions do you have about the pay-what-you-can model?

    [14:55] Shannon shares some ways you can hang out in real time.

    [17:07] Crunch, who does the show notes for the podcast (hi!) is hosting some workshops around travel for inner work. Check them out!

     

    Links:

     

    Gratitude to our Sponsors, OfferingTree and Pelvic Health Professionals.

     

    Quotes from this episode:

    "We decided to try something we've never done before with a full yoga series. We made it pay-what-you-can and I am so amazed with how it's working."

     

    "What can we do in our own business to really start to disrupt these systems that don't feel great?"

     

    "What if we make our offerings more accessible while we still get paid so we can keep doing this work?"

     

    "I hope that you are finding moments of joy and peace as we move into this new year together."



     

     

    The Connected Yoga Teacher Podcast
    enJanuary 08, 2024
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