Happy New Year

Thank You For 2021

Thank you for all of your support in 2021. Whether you made it to one of my yoga classes, listened to the Part-Time Athletes Podcast or engaged with me on social media, I am glad we could connect. 

Advice for New Year Resolutions

Many of us will create new goals for ourselves for 2022, and I have two pieces of advice I wanted to share related to completing those goals. First, whatever your 2022 goals are, you do not have to complete those goals alone. Build your village. Ask for help and offer to help others. It really takes a village to be successful. There is not a single success in my life that didn’t include someone else. If you want me to be a part of your village, you know where to find me.

Second, set SMART goals. Make sure your goals are specific, measurable, achievable, relevant, and time bound. For example, instead of “My goal is to do more yoga in 2022,” your goal could be “I will do yoga for 60 minutes, every Saturday for the next 12 weeks.” You could get even more specific by adding the time you will do the yoga and where (i.e. in a studio, YouTube, etc.).

BreOutside 2022

Coach Breanna recently moved to Denver, Colorado. Her current rental does not have adequate space for filming or teaching Hatha yoga classes online. Expect new Hatha yoga videos and classes this spring once Coach Breanna gets settled into a permanent place.

In the meantime, there will be a few seated or floor pop-up classes and videos from time-to-time. Please keep an eye out for those classes.

Happy New Year

I hope you have a wonderful 2022! Wishing you happiness, love and success. 

-Coach Breanna, BreOutside

Tips for New Yoga Teachers Lesson 4: How to Prepare for a Class When You Are Nervous and New to Teaching Yoga | Yoga Teacher’s Aide

As an introvert who hates public speaking, it really surprised me how quickly I got comfortable teaching yoga classes. Over the last year, I have taught both in-person outdoor classes and online classes. My smallest class had one student and my largest class so far had 65 students. I still get a little nervous before each class, but once I get started, the nerves fade away. Here are some tips to help you feel less nervous before you teach a class.

Prepping Your Class 101

Step 1: Write Down Your Sequence

I like to write my sequence down, that way I can take my notes with me to my mat. Yes, you read that right. I take my notes with me to my mat. That way if my mind blanks out, I can glance over and read my sequence, jogging my memory. If you need a template, you can get a free black and white one from Yoga Teacher’s Aide by joining their email list or purchase a printable color class planner on their website for $5.

Step 2: Practice Makes Better Than Winging It

Before live classes, I try to practice the sequence at least once beforehand for two reasons. First to get rid of any awkward transitions and second to make sure the sequence works for the length of the class. Sometimes I find out I need to add or remove poses to make it work.

If you want to get a little crazy, you can do your practice over Facebook or YouTube Live. This is great for two reasons. First, it helps you get the feeling of being “on” while practicing. Sometimes I even mention at the beginning of the video what class I am practicing when I do this (see example here). Second, you are creating content and posting it while you practice and making great use of your time.

Additionally, you can practice teaching the class to friends or family members if you want to get feedback before you teach the class to strangers.

If the thought of getting feedback from people you know terrifies you more than the feedback of strangers, you aren’t alone. I’m the same. Yoga Teacher’s Aide also offers yoga class audits if you want to get a neutral opinion about a specific class or how you are doing as a teacher.

What to Do When You Mess Up

Notice I used the word “when” and not “if” you mess up. You are going to mess up. Even with my notes, sometimes, especially at the beginning or end, I miss one of my sequence blocks or forget a pose or two.

When this happens, just keep going. I usually think about what’s coming up and add appropriate poses on the fly. What does that mean? If we are already on the floor but I forgot standing poses, I do not try to get my class standing again. I add a few floor poses to fill the time. I usually try to think of poses that stretch similar muscles to the missed standing ones, but honestly, whatever you can think of will probably be fine.

Still Nervous?

It’s going to take time before you feel like you know what you are doing. Keep practicing, keep teaching and eventually it will start to get easier.

Tips for New Yoga Teachers Lesson 3: Let’s Talk About YouTube

Before getting certified as a yoga teacher near the end of the year in 2020, I took a lot of online yoga classes. I found one teacher I really liked. Her classes were always so different from other teachers and she incorporated poses I had never tried before.

I eventually found her on YouTube and was surprised that her videos only had a hundred or so views. She was such an excellent teacher and already had an audience. How did she not have a large YouTube following?

Fast forward to after my yoga teacher training when I started posting on YouTube. I had two target audiences that often overlapped, beginners and runners. I experimented with video length and class types. I shared the videos on Facebook and Instagram. No dice. Even after a year of consistently posting, my metrics are not impressive at all.

Why am I telling you what a failure my YouTube channel has been so far? Because we often learn more from failure than we do from success.

What Advice Have I Tried?

Here’s the advice that I see in almost every article claiming to help get more Youtube video views. In my opinion, most of this advice is obvious and something I had already done, prior to reading the article and it didn’t make a difference on my channel but are still strategies you should be implementing.

1. Quality – The quality of your videos matters for audience retention. This is where I invested in a quality microphone and web camera and eventually an iPhone and a MacBook so I could edit in iMovie. None of this happened overnight. Get started with what you have and slowly upgrade your tech. The next thing I am working on upgrading is my yoga space/background for videos, but again, work with what you have.

2. Keywords – Make sure to use keywords in your title and tags. You can use keyword generators to help you figure out what keywords are going to help people find your video when they are searching. You can also look at popular videos similar to the one you are posting and see what keywords they used.

3. Thumbnails– Make sure your thumbnails are visually appealing. I have noticed in my videos the ones with images of me get more views than ones with stock images in the thumbnail.

4. Niche Down – Almost every yoga blog or podcast eventually talks about how important it is to define your ideal client in specific terms and find your market niche. Most want to you be ultra specific. For example – yoga for runners, yoga for scoliosis, etc. and advise you to make all your content for that market. The benefit of this approach is an increased likelihood of your ideal client finding you in the search.

Another approach I’ve seen mentioned is instructors making videos geared at specific niches, i.e. one video on yoga for anxiety and another video on yoga for tight hips, etc. I think the benefit of this approach is a wider chance of people finding you in the search.

I’ve tried both approaches over the last year and I think the one you choose is going to depend on what your target niche is for two different reasons. First, it might depend on how broad your target niche is. Yoga for beginners for example is a very broad and allows for a lot of flexibility. Second, it might depend on the size of your target niche audience. I found, for example, that my original target niche of yoga for runners was not attracting a large enough audience, which is why I also created a lot of content for beginners and backed away from that. Even with an engaged Instagram and podcast audience of runners, neither my live classes nor my Youtube videos geared towards runners were seeing success.

Personal Recommendation

Here’s the part where I tell you one thing that actually made a difference for me. That thing is sharing my videos with people I know. Let your support network support your yoga business adventure in a way that doesn’t cost them money, but still helps you on your journey towards success. Ask your friends and family to occasionally share your videos with their social circles, broadening your reach. Word of mouth (or social media recommendations these days) is a powerful and often underutilized tool.

Now, do not bombard your friends and family with every single video you make. If you do that, they will stop watching and recommending them and tire of seeing your posts. If you have an exceptional video or a video, you think can help a specific friend or family member share that one.

More Thoughts on YouTube

I once attended a communications conference for my day job and a social media expert told us most times it takes an influential person on social media to share your content before it will take off. Her example was a laser cat video that had been on the platform for months with very few views. A celebrity stumbled upon the video and shared it, causing it and the channel to go viral.

I am not saying don’t post to YouTube or use the platform. I’m just saying keep your expectations realistic. Some of you, especially if you already have an audience, might do really well, but for the rest of us, it’s going to take time, maybe more than you initially thought.

Keep putting out content and keep experimenting with your videos. If you find one video is doing better than the others, try to figure out what people like about it. Was it the length? The type of class? Was your pet in the video? Listen to your audience and give them what they want.

Tips for New Yoga Teachers Lesson 2: Pitching Your Partnership or Collaboration

In Lesson 1, I told you my story of how free yoga classes do not equate to getting students. That was merely one attempt at using free classes to lure students. I gave you one suggestion for getting more students into your classes, a partnership or collaboration with another business, nonprofit or public entity.

If you know who you want to do a collaboration or partnership with, here are some suggestions for formatting your pitch letter.

#1 Keep is short and to the point.

These are likely busy people you are trying to get in contact with. They likely don’t have the time or attention span to read your email if you make it a novel. Do yourself and them a favor and keep it short and to the point.

#2 Use bullet points and headings.

If you use bullet points and headings, it makes it much easier for them to skim and make the quick decision about whether they are interested.

#3 Include the who, what, where, when, why and how much.

Keep it short and to the point by organizing the email with the key details that the other party needs to know. Who are you, where will the class or event take place, when or what time frame do you want to hold the event, why is this event and your yoga business a good fit for their customers, and how much is it going to cost the other party.

#4 Be clear about the value you are providing.

Make it clear how your event is adding value to their business for their customers. What are they going to get out of the partnership or the event? Spell it out and make it worth their while.

#5 Make it personal.

Last, do not send out a mass email to multiple businesses with the same information and pitch. First, that is likely to end up in their spam folder. Second, you need to tailor this pitch to one business. Why them? Why are you and your business a good fit for them? How do their values align with yours? Those answers might be different for every business you pitch to.

Tips for New Yoga Teachers Lesson 1: Free Yoga Doesn’t Equal Students

Listen to this topic on the Yoga Teacher’s Aide Podcast

During the COVID-19 pandemic, many yoga teacher trainings moved online and went down in price, making becoming a yoga teacher more accessible than ever.

That said, the market is now saturated with an abundance of yoga teachers and a limited audience.

Many of you have probably started or intend to start by teaching online. You might have listened to other podcasts, blog posts or even attended a webinar looking for advice on starting your business and capturing your target audience.

I’m going to be real with you for a minute. It has not been easy starting my online yoga business over the last year. Here is one takeaway from my first year of teaching online yoga.

Lesson 1: Free Yoga Does Not Guarantee Students

Typically, when you visit a yoga studio for the first time, they will give you a class for free. Many studios often do open house days with free classes to attract students.

One of the first things I tried as a yoga teacher was making all of my classes the first month free. I advertised organically on Instagram, Facebook, Eventbrite and by word of mouth. I was also working on a fitness podcast at the time and even advertised there. In the end though, I had one student the entire month, a friend of mine. A couple other people signed up but didn’t show up for their class or respond to followup invitation emails.

You are going to have to work hard to find an audience and may need to think outside of the box. One suggestion I can offer is partnering with an organization that already has an audience in order to grow yours. If reading is your thing, reach out to a bookstore or library about partnering for an event. If you like coffee, try working with a local coffee shop. Think about something that interests you or fits your yoga niche and find another business or organization who might make a good fit for a partnership.

I will go into specifics about what to include in your request or interest letter in lesson 2. Look for lesson 2 on October 16, 2021.

Yoga Teacher’s Aide: Yoga for Werewolves Halloween Yoga Class Sequence

October is here and so are Fall-themed yoga classes! For new yoga teachers or yoga teachers new to “themed” classes, this is an example of a fun Halloween-themed yoga class. I chose a yoga for werewolves theme, but you could do this with any halloween monster.

My Yoga for Werewolves class was for a YouTube video. To keep it short and sweet, I broke it down into just five poses:

  1. Downward Facing Dog
  2. Lateral Side Bends
  3. Low-lunge
  4. Kneeling Half-moon
  5. Kneeling Peaceful Warrior

Return to table top and repeat poses three through five on the other side. Alternatively, you could repeat all five poses again.

If you are creating a longer class, I would suggest adding the following poses after doing poses three through five on both sides. From Table Top or Downward Facing Dog:

  1. High Lunge
  2. Warrior II
  3. Standing Peaceful Warrior
  4. Standing Half-Moon
  5. Warrior II
  6. Low-Lunge
  7. Downward Facing Dog
  8. Repeat steps one through seven on the other side.
  9. Puppy Dog
  10. Table Top
  11. Child’s Pose
  12. Baby Camel (Reverse Childs Pose)
  13. Recline Pigeon
  14. Happy Baby
  15. Savasana

Cues

When cueing in a themed class, think of ways you can relate things to match the cues. For example, in my Yoga for Werewolves video, I referred to hands and feet as paws. I also used “looking up at the moon” or “staring down prey” to help with directional cues.

Considerations

You can take the theme as light or heavy as you want, adding in themed music, affirmations, mantras or visualizations. Just remember to consider your ideal student and the students currently attending your class. Make sure whatever themes you come up with and how you incorporate them will be appropriate for those two audiences.

Want More?

Yoga teachers are busy! It’s hard to find the time to come up with class themes and sequences, film, schedule live classes, advertise and keep your website up-to-date. Yoga Teacher’s Aide is a new resource for busy yoga teachers. Yoga Teacher’s Aide can audit your classes and studios if you need some critical feedback. We can review your website for ease of use and flow. You can also join the monthly club for $10 a month and start the month with detailed theme ideas, a 60 minute yoga sequence and more.

That Time I Got Lost Running in London

At the end of July in 2019, I took a trip to France to attend the wedding of a friend I had met studying abroad in Taiwan 10 years before. I was super broke but those who know me know I can make a little money go a long way. Since I had never been to Europe before, I decided to take a 4 day stop in London on my way to the wedding. 

After finding super cheap flights and opting to stay in a hostel rather than a hotel, I picked out two semi-expensive touristy things to do – see the musical Wicked (for the first time) and visit Stonehenge. Everything else I wanted to do needed to be free or very cheap. One idea I had was to visit a local running group and get a local view of the city. 

I did some online research before my trip and found the group London City Runners online. I messaged them asking if it was okay for a tourist to join one of their weekly group runs, and they responded I could absolutely join them. Runners are usually nice like that. 

I think I arrived on a Tuesday morning and the group run I planned to attend was that very Tuesday evening. In hindsight, trying to go on a group run in a city I wasn’t familiar with on my day of arrival was dumb. I was super jetlagged and tired,and had no sense of direction, but I’m too stubborn for my own good sometimes. I was in London and didn’t want to waste a second of my time there. Plus, the hostel smelled weird and wasn’t exactly the most comfortable place to rest.

London City Runners 2019 clubhouse closed. Blue garage type metal door with yellow "London city runners" written across and yellow London bridge logo.
Closed London City Runner’s Clubhouse in 2019.

Earlier in the day, I used Google maps to find their clubhouse. It was still closed, but a garage like door had their name painted across it so I knew it was the right place. That night when I walked back it was bustling with runners, most of whom seemed familiar with each other. After shyly waiting around like the wallflower I am, I worked up the nerve to introduce myself to a few people. I wasn’t the only American there; I met a really nice woman who had just moved there for a finance job after finishing school in Wales. 

The group organizer showed a few of us who were new their route on a large wall map. They had 5k, 6k, and 10k route options. I inspected the map, but honestly none of it sunk in.

The time to run came and followed the pack out of the clubhouse and down the road. I kept up with the 5k group at first until we crossed a bridge over the Thames River. Then I started getting farther and farther behind. I was super jetlagged and already a slow runner to begin with.

I ended up missing the correct turn for the 5k and accidentally followed the wrong people for the longer course. By the time I realized this, I was lost and on my own. Instead of doing the smart thing and retracing my steps back to the clubhouse, I ended up just turning towards the direction I thought the clubhouse was and running that way for a while, trying for a big loop.

The sun started setting, but I wasn’t scared because I had travelled alone before, studying abroad in three different Asian countries. I knew I just needed to look confident and like I belonged and no one would mess with me. No one did.

I could have just returned to the hostel or found a spot to grab a bite but I was determined to get back to the clubhouse so I kept running, evening stopping to ask for directions until I finally made it back.

They were surprised to see me when I got back. Most of the other runners had already left, but the other American woman I had met was still there, along with the club organizer. No one had known where the random American had gone, and we laughed about my big oops over a smoothie.

I don’t regret that solo “group” run at all. I got a great view of Big Ben, the London Eye Ferris Wheel and all kinds of evening life happening around the river. It was absolutely magical. It was also really nice to meet new people in a city I wasn’t familiar with. I would definitely do it again.

If you’re ever in London, I highly recommend visiting the London City Runners. Just maybe don’t do it the same day you arrive like I did.

How Runners Can Benefit from Yoga

I’ve heard other running coaches say yoga isn’t “running specific” because it doesn’t mimic running and thus might not be worth an athlete’s time for cross training. However, just like any strength training or mobility training program, a yoga practice can be created to enhance specific areas of an athlete’s fitness.

It’s true that not all asanas (static postures) may be beneficial to runners, but we can say the same of strength training exercises. The key is to identify what areas does a runner need to strengthen and what areas need to be lengthened. This will be different for everyone.

Here’s three ways a regular yoga practice can benefit runners.


Strength

Yoga’s physical side consists of moving the body through a series of asanas with the breath. These positions engage and target specific muscle groups and challenge the entire body. While most people who haven’t done a lot of yoga might think it only involves stretching, holding and moving through postures can actually build strength in key muscle groups needed for good running form. 

You can find strength training exercises like planks or squats in a yoga practice, though they will definitely feel different from your usual strength training session. Instead of doing multiple reps in a row, depending on the type of practice, some postures will be repeated multiple times in a pattern and others will be held for several minutes or breaths only once. Runners can work with a private yoga teacher or on their own, identify key asanas to help them build strength in areas that are imbalanced and create a personalized sequence for better performance.

Mobility

The most obvious benefit to including a regular yoga practice into a running program is increased mobility. Yoga can help loosen overly tight hips, IT bands and hamstrings that if left tight will lead to painful running and possibly injury. While you might see Instagram yogis casually resting in the splits or a crazy backbend, that level of flexibility doesn’t need to be your goal. Runners can focus on asanas that will meet their personal needs and benefit their running journey. 

Mind

Runners have various methods of pushing through pain and boredom to run for long distances or intense speeds. A common method for distance runners is distraction and moving the mind away from the moment. Yoga is the opposite. During a yoga practice, the goal is to stay in the present moment and focus on one’s breath and inner self. You can’t do that if your mind is wandering or on another planet. A regular yoga practice can help runners increase their mental stamina and stay present and aware of their body and surroundings during a run. 

Yoga can’t replace all of a runners’ strength training needs, but a regular practice two or three times a week can help keep things interesting. There are many kinds of yoga classes, it would be best for runners to work with a private yoga teacher or take a class with runners in mind, however, most classes will probably provide some of the benefits listed above. 

Please drop-in for one of my yoga for runners classes or checkout the yoga for runners videos on my YouTube channel if you need help getting started.

(References: Felstead, C. (2013). Yoga for Runners (First ed.). Human Kinetics; Polsgrove, M., Eggleston, B., & Lockyer, R. (2016). Impact of 10-weeks of yoga practice on flexibility and balance of college athletes. International Journal of Yoga, 9(1), 27. https://doi.org/10.4103/0973-6131.171710; Tarma, J., Shaw, R., Girard, S., Gipple, P., Highfield, S., Ketabi, S. R., Viggiano, D., & Gourgy, A. (2016, May 5). 4 Ways Yoga Primes You for Running. Yoga Journal. https://www.yogajournal.com/practice/cross-training/yoga-and-running/running-for-yogis/)

Ideas for Updating Your Running Playlist

One way to keep your run interesting is through a curated playlist design to help you want to keep moving those feet and pumping those arms. I usually keep more than one playlist so I don’t get bored listening to the same songs over and over again. Here are a few ideas on how to use your running playlists as motivational tools and to keep them interesting.

Movie Soundtrack Playlist

For most of 2019, my most often played playlist was really just the entire Spiderman Into the Spider-Verse soundtrack with a couple Black Panther soundtrack songs. Full disclosure, many of those songs are still on my 2021 most used playlist. Superheroes and action scenes often inspire me to get moving. The soundtracks from these movies make great additions to any running playlist. If there is a movie with a character you physically admire, songs from the film might help you on those tough “don’t want to run” days.

Some of my favorites from the Spiderman Into the Spider-Verse soundtrack you might want to add to your playlist are Start a Riot by by Duckwrth and Shaboozey and Elevate by DJ Khalil featuring Denzel Curry, Cordae, SwaVay and Trevor Rich.

One song you might not have heard that I feel I must recommend is #1 Spice by HAB and Young Cardamom. It’s from Disney’s Queen of Katwe and is literally about salt (special salt from Lake Katwe to be exact). It makes me smile every time I hear it.

The Slow Easy Run Playlist

It’s really hard to run slow and easy when a fast and fun song comes on. It’s a good idea to make a playlist specifically for your slow and easy days with slower song speeds in mind. Just make sure the songs aren’t so slow they make you want to walk instead of run. It’s also a good idea to make sure the songs have similar tempos so you can keep an easy pace.

My song recommendation for this type of playlist is Power is Power by SZA, The Weeknd, and Travis Scott.

Intervals Playlist

Song intervals can be really fun. Pick songs of varying tempos and try to include a good mix of both slow and fast songs. Run fast for the fast songs and slow down for the slow songs. You can do this in a structured way by creating a tempo pattern or hit shuffle and make it a fartlek run.

A fast song I would add to this playlist is Run the World (Girls) by Beyoncé. A slow song you could try adding is Dernière Danse by Indila.

Sing Along Playlist

If you have a really long run and you need some help to stay motivated, I highly recommend putting together a sing along playlist. You could add Disney movie soundtracks and musicals, or maybe your favorite karaoke jam. This type of playlist definitely helped me on some long runs when I was training for my first marathon. I should also explain that it did not embarrass me to be seen singing loudly (and badly) while running along the canal. If you are easily embarrassed, you can still sing in your head.

My song recommendation for this playlist is I’ll Make a Man Out of You from Disney’s Mulan.

It’s probably pretty obvious that most of my music recommendations come from movies and films. I would love to hear what you’re listening to on your run. Comment below and let me know on twitter or Instagram (@breOutside).

5 Midday Yoga Moves to Get Energized

(Always consult with your doctor or a medical professional before beginning a new exercise routine or fitness program. There are risks of injury or death when participating in an exercise program. This is especially true if you have known or unknown existing health conditions including but not limited to high blood pressure, heart conditions, knee or spinal problems or are currently pregnant. If you are new to yoga you may also want to consult with a yoga teacher to correct any misalignments or postures before practicing on your own.)

It usually happens around 2 or 3 o’clock. My eyelids get heavy. My head leans back as if reaching for the back of my chair. My pillow is calling my name. I want to take a nap.

While an afternoon nap on the weekend is a welcomed treat, it’s a no-go Monday to Friday while I’m working my 8 AM – 5 PM desk job.

If this scenario sounds familiar, below are five moves you can do to wake-up and get energized to finish the afternoon strong. All five poses are standing moves so you can do them virtually anywhere and anytime.

Make sure to repeat poses 2 through 5 on both sides. Hold each pose for 3 – 5 breaths.

  1. Mountain Pose

Standing up is definitely a good way to start bringing energy back to the body and mind.

Stand tall with feet together or hip width apart. Keep your arms down, palms facing the opposite wall. Root down into all four corners of the feet. Imagine a string is coming out of the top of your head and a puppeteer is pulling on it.


2. Figure-Four Chair Pose

Wake-up your legs and strengthen key muscles. This is also a good stretch for people sitting at desks or on the couch for long hours at a time.

From Mountain Pose, bring your hands to prayer and lift one foot off the floor, bending at the knee. Place the raised ankle over the opposite thigh above the knee and sink the hips back making sure to root down into all four corners of the grounded foot. Try to bring the thigh of the standing leg parallel with the floor. Do not let your heel come up. Flex your foot that is off the ground. If you can, try to fold your heart down to your leg and bring your armpits closure to your shin.


3. High Lunge

Hips and leg muscles tend to get tight as we sit all day. This is a great pose to stretch hip flexors and engage most of the body, waking us up.

Begin in Mountain Pose. Lift one foot off the floor bending at the knee and raising it towards your chest. Lift your arms to the sky as you reach back with the lifted foot landing on the ball of your foot. The front knee should be inline with the front ankle and toes. Keep your hips squared to the front of your mat. Really reach tall with your arms and feel the energy rise from the ground out of your finger tips. With every exhale sink deep into the front standing leg. Make sure your knee is tracking properly over toes and you are not letting it sway in or out.


4. High Lunge with a Twist

Adding a twist will help with building better balance and increase energy; the goal of this short sequence.

From High Lunge, bring your hands to prayer at your heart. Keeping your legs where they are, twist your torso towards your front leg, hooking your elbow to the outside of the front thigh. If it feels okay on your neck, gently gaze up.


5. Tree Pose

Standing balances like Tree Pose require engagement throughout the body, waking us up.

From Mountain Pose, lift one foot off the floor, and place it either on the side of the standing leg’s calf or inner thigh. Do not place the foot at the knee. Hands can be in prayer, at cactus with elbows wide or raised up straight over your head. Engage your core, drawing the naval into the spine. Stand tall and strong.

What are your favorite yoga poses? Which ones do you find the most helpful? Please let me know in the comments below.

References:

Doyle, S. (2018, October 20). The benefits of Twists: 5 Great Twisting yoga postures for a more Resilient low back. Retrieved March 21, 2021, from https://www.yogauonline.com/yoga-practice-tips-and-inspiration/benefits-twists-5-great-twisting-yoga-postures-for-more-resilient#:~:text=Twists%20are%20ubiquitous%20in%20most,of%20a%20series%20of%20muscles.

Felstead, C. (2014). Yoga for runners. Champaign, IL: Human Kinetics.

Roundtree, S. (2012). The Runner’s Guide to Yoga. Boulder, CO: Velopress.