Think Gate Pose is just a throwaway warm-up? Think again. In this episode, Jane and Sarah dive deep into Parighasana and discover why this kneeling side bend deserves way more attention than it typically gets in class.

We explore the symbolism of healthy boundaries (perfect for New Year intentions), break down the anatomical complexity hiding in this "simple" pose, and reveal why your knee pain in Gate Pose isn't your fault—it's about setup.

What you'll learn:

• Why the kneeling position is actually your greatest teacher (less wiggle room = better feedback)
• How to protect your knees when kneeling (hint: it's about your shins, not your kneecaps)
• The lateral pelvic tilt that translates directly to Triangle and Side Angle Pose
• Why flexible students need MORE stability work in this pose, not less
• The "corn cobbing" hip action that drives femur into socket for safe hip opening
• Multiple variations: Captain Morgan prep, kneeling Half Moon, and even one-legged Camel

Jane and Sarah also introduce game-changing prep work using a block to train lateral pelvic tilt, discuss the external rotation debate for the extended leg, and explore why this pose is secretly a glute medius strengthener.

Whether you're a teacher looking to maximize a "basic" pose or a student dealing with knee discomfort in kneeling positions, this episode will completely change how you approach Gate Pose.

Referenced concepts: Aparigraha (non-grasping), respiratory diaphragm support, TFL vs gluteal recruitment, and the mind-blowing connection between Tree Pose and Gate Pose.

Master how to teach thoracic rotation in twisting poses. Learn teacher cues that protect students' lower backs and create genuine rotation from the rib cage.

Here's what your teacher training didn't tell you: when you cue "twist deeper," most students collapse their chest, round their spine, and crank on their lower back. And if you don't understand the biomechanics of thoracic vs. lumbar rotation, you're inadvertently teaching them to injure themselves.

In this episode specifically designed for yoga teachers, we break down the fundamental anatomical principle that separates safe, effective twisting instruction from the kind that creates SI joint dysfunction and chronic lower back pain: teach your students to twist from their ribs, not their spine.

You'll discover why "inhale lengthen, exhale twist" is a good start but completely insufficient on its own, how triangle pose becomes a corrective twist through rib cage mechanics, and the precise cueing strategies that help students feel the difference between lumbar compensation and genuine thoracic rotation.

Twists are essential for spinal health and fall prevention, but most yoga students twist incorrectly—creating low back pain and SI joint dysfunction instead of the mobility and freedom twists should provide.

In this episode, we break down why the standard cue "initiate from the lumbar spine" is dangerous, how to distinguish between a safe "turn" and an isolated "twist," and why your core engagement matters more than how far you can rotate.

You'll learn:

• Why your lumbar spine barely rotates (5-15 degrees) and where you SHOULD be twisting
• The difference between SI joint pain vs lumbar pain (and why it matters)
• How to lengthen on the inhale to prevent vertebral grinding
• Core activation cues that actually work (what you should FEEL)
• Warm-up sequences for safer twists
• Open vs closed twists: when to use each
• Why elderly people lose arm swing and shuffle (and how twists prevent falls)
• The "block between legs" technique for isolating thoracic rotation

Perfect for yoga teachers seeking evidence-based cueing and students dealing with twist-related pain or limitations.