The Yoga Posers Podcast

Bhramari Breath: How to Hum Your Way Out of Stress (Without Overthinking It)

In Part 2 of our Bhramari (bee breath) series, we move from the "why", to the "how".Yoga Therapist Sarah Westbrook and Guest Host Kristen Simons, Licensed Therapist and Yoga Teacher break down how humming actually works—what’s happening in your throat, your diaphragms, and your nervous system—and why this simple sound can be so calming.We also talk about:--why people feel awkward using their voice (and how relaxing your tongue, lips, face and throat can help you sound sooo much better)--how to find a pitch that actually relaxes you--the connection between jaw tension, breath, and anxiety--how humming can anchor your attention when your thoughts are racing--why “perfect breathing” can actually make anxiety worsePlus, we explore playful ways to practice—from “purring pranayama” to simple humming exercises you can do while driving, walking, or doing dishes.This isn’t about doing it perfectly. It’s about finding something that actually works in real life.Check out Vocal Coach Dylan; he's amazing!! https://youtube.com/@vocalcoachdylan?si=elXcVxbSgxc9Py4p Kristen Simons, LCPC, PMH-C, RYT is a licensed therapist, certified perinatal mental health specialist, yoga teacher, and mom of two. She is the founder of Embodied Healing Counseling & Yoga in Evanston, where she integrates psychotherapy, yoga therapy, and nervous system practices to support women navigating high-functioning anxiety, burnout, and the identity shifts of motherhood. Outside of her professional work, Kristen loves spending time with her family and tending to her many—many—houseplants. Links:www.embodiedhealingtherapist.com [http://www.embodiedhealingtherapist.com/] https://www.instagram.com/embodiedhealingevanston/ [https://www.instagram.com/embodiedhealingevanston/] https://www.facebook.com/kristensimonstherapy [https://www.facebook.com/kristensimonstherapy]

Humming Breath for Anxiety: Why Bhramari Works (When Thinking Doesn’t)

In this episode, we explore Bhramari Pranayama—also known as humming or “bee breath”—and why it’s such a powerful tool for calming the nervous system. Joined by Therapist and yoga teacher Kristen Simons, weunpack how breath acts as a bridge between the physical body and emotional experience—especially when you’re overwhelmed, anxious, or stuck in your head. Because here’s the truth: you can’t always think your wayout of how you feel. But you can change your state through the body. We talk about: * Why humming activates the parasympathetic nervous system * How humming exists throughout the animal world and is crucial for creating a sense of safety * The limits of talk therapy (and where somatic work comes in) * Why relaxation is a skill-not a personality trait * How breath practices bridge the gap between our logical brain and out emotional center to create calm This is Part 1 of a two-part series on Bhramari Pranayama. In Part 2, we’ll break down exactly how to practice it. Guest Host Kristen Simons, LCPC, PMH-C, RYT is a licensed therapist, certified perinatal mental health specialist, yoga teacher, and mom of two. She is the founder of Embodied Healing Counseling & Yoga in Evanston, where she integrates psychotherapy, yoga therapy, and nervous system practices to support women navigating high-functioning anxiety, burnout, and the identity shifts of motherhood. Outside of her professional work, Kristen loves spending time with her family and tending to her many—many-houseplants. www.embodiedhealingtherapist.com [http://www.embodiedhealingtherapist.com/] https://www.instagram.com/embodiedhealingevanston/ [https://www.instagram.com/embodiedhealingevanston/] https://www.facebook.com/kristensimonstherapy [https://www.facebook.com/kristensimonstherapy]

Becoming Mother (Part 2): From Prenatal Practice to Postpartum Reality

In Part 2 of Yoga Therapist Sarah Westbrook's conversation with Birth Educator Jenny Barron Fishman, we move from preparation into reality.We begin with how prenatal yoga is actually taught—looking at circulation, breath, and the physical changes of pregnancy—and why many traditional approaches to strength, stretching, and “core work” don’t fully apply here.But this isn’t just about modifying poses.As the conversation unfolds, it becomes a deeper exploration of how the body adapts during pregnancy, and why trying to control that process—whether through the pelvic floor, breath, or movement—can sometimes create more tension than support.From there, we move into postpartum:the pressure to get your body back, the reality of exhaustion and nervous system overwhelm, and what it means to care for a baby when nothing is predictable.What emerges is a different understanding of yoga—not as a way to optimize the experience, but as a way to stay with it.This is where the practice leaves the mat and meets real life.Jennifer Barron Fishman, LMT, E-RYT, RPYT, ICCE, CIMI. Jenny is the owner of Sweet Pea's Studio, A Family Yoga Center, which opened in April of 2002 in the Northcenter neighborhood of Chicago. Jenny has been practicing massage therapy for 35 years, specializing in Bodywork for the Childbearing Year. She is a Certified Infant Massage Instructor and a Craniosacral Therapist, specializing in CST for infants and breastfeeding support. She received Advanced Yoga Teacher Certification through the Temple of Kriya Yoga in 1997, and is a YA certified Prenatal Yoga Teacher Trainer. She is also a labor support and postpartum doula, an ICEA Certified Childbirth Educator and a CAPPA Breastfeeding Educator. She is a member of ABMP, ICEA, YA and IAIM. She is mom to 2 lovely humans, Eve (22 yrs) and Nate (19 yrs). Sweet Pea’s Studio was named “best escape for moms and babies” by Chicago Magazine and has been described as the “equivalent of a mother’s hug.”

Bird Dog Variations: Fix Hip Shift, Improve Core Coordination & Prepare for Warrior 3

Once you understand neutral spine, Pointer Dog (Bird Dog) becomes much more than a basic core exercise.In this second episode on Pointer Dog, Sarah Westbrook explores how this pose can be used therapeutically to retrain movement patterns, improve crossbody coordination, and strengthen the core in a functional way.You’ll learn how to:• Prevent the common hip shift (excessive hip adduction) that destabilizes the pose• Use table rocking and scapular awareness to prepare the shoulders and spine• Build coordination through diagonal functional lines of the body• Practice variations like Fire Hydrant, quad stretch Pointer Dog, and floating knee plank progressions• Identify asymmetries between sides• Use the pose to prepare for more complex movements like Warrior 3You’ll also hear why transitions are often the most injurious moment in yoga practice—and how to clean them up.Pointer Dog may look simple, but when practiced with precision it becomes one of the most powerful tools for building resilient movement patterns both on and off the mat.

Bird Dog Fundamentals: Neutral Spine, Dead Bug Core Work & the Pointer Dog Setup

Pointer Dog—often called Bird Dog—is one of the most common core exercises in yoga. And it’s also one of the most commonly misaligned. In this episode of The Yoga Posers Podcast, yogatherapist Sarah Westbrook breaks down the fundamentals of Pointer Dog and explains why this seemingly simple pose is actually a powerful diagnostic tool for how your body organizes its core. Most people are taught to simply lift the opposite arm andleg. But the real challenge of the pose is something deeper: maintaining a neutral spine while the limbs move freely. You’ll learn: • What Pointer Dog (Bird Dog) is actually training • Why neutral spine and a level pelvis matter for back health and core stability • The difference between lumbar extension types (“archers”) and lumbar flexion types (“tuckers”) • How to use Dead Bug progressions to feel when the core is stable • Why many common cues fail—and what works better • How external feedback tools like poles and props can dramatically improve alignment This episode is the foundation for practicing Pointer Dogwell—and for understanding how core stability should function in many otheryoga poses. If you’ve ever wondered whether you actually have goodcontrol of your core, this conversation will change how you approach Bird Dog.