Tips from your Yoga PT: May 2026 Edition

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Welcome back! I’m Tiffany, a local physical therapist and yoga instructor. In this series, I’ll be sharing simple movement tips to help you feel stronger, move with confidence, and get the most out of your yoga practice—both on and off the mat.

In February, we discussed the anatomy and importance of the transverse abdominis muscle and how to begin feeling and using it. Another group of muscles that plays a major role in supporting the low back and pelvis is the gluteals.
This includes the gluteus maximus (the main “butt” muscle most people think of) but also several deeper stabilizing muscles, including the gluteus medius, gluteus minimus, piriformis, and other deep hip rotators.

Together, these muscles help move and stabilize the hips and pelvis, absorb force, and support healthy movement patterns. They’re especially important in yoga, where balance, single-leg stability, and dynamic hip control are constantly being challenged.

When these muscles aren’t activating or coordinating well, other structures, such as the low back, hip joints, tendons, or ligaments, often compensate. Over time, this can contribute to discomfort, tension, or inefficient movement patterns.

The good news is that these muscles can be retrained through awareness, strengthening, and intentional movement.

Try it out this week:


As you move through yoga this week, bring awareness to whether you can actually feel your glute muscles working, especially during standing, balancing, and hip-driven movements.

In poses like Chair Pose, Warrior III, Half Moon Pose, Bridge Pose, or when rising from a forward fold, notice whether you can feel a steady contraction through the sides of your glutes and deep in the buttocks rather than gripping through your low back or elsewhere. Try maintaining a neutral pelvis instead of excessively tucking under.

You can also explore single-leg balance poses and notice whether your pelvis stays level or if one hip drops or shifts outward. Awareness and muscle coordination are the foundation for building strength, stability, and resilient movement patterns. Before we strengthen movement, we first have to feel and coordinate it.

Until next time,

Tiffany Cowen-Dyson, PT, DPT, RYT-200

Owner | Refresh Physical Therapy |
Mobile PT in Palo Alto

https://www.refreshphysicaltherapy.com

Tips from your Yoga PT: March 2026 Edition

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Welcome back! I’m Tiffany, a local physical therapist and yoga instructor. In this series, I share simple movement tips to help you feel stronger, move with confidence, and get the most out of your yoga practice—both on and off the mat.

Tendinopathy, often referred to as tendinitis, is a common source of pain. You may have heard of conditions like Achilles, patellar, or gluteal tendinopathy, as well as golfer’s or tennis elbow.

Anatomically, tendons connect muscle to bone. Muscles are designed to generate force and handle load, while tendons help transmit that force. When a tendon becomes painful, it’s often a sign that it’s being asked to handle more stress than it can comfortably manage.

In many cases, this happens when the muscle isn’t doing its share of the work. Instead of a strong, coordinated muscle contraction, more load is transferred to the tendon leading to irritation over time.

This is where yoga and PT come into play—to build a stronger foundation. Muscle reeducation, proper strengthening, and coordinated movement create a more stable base, so your body can handle stress with greater ease.

So when you feel pain at the tendon, the question becomes: how can we better engage the muscle to support the movement?

Try it out this week:

If you’re experiencing tendon-related pain, try shifting your focus to the center of the muscle instead of the painful area. Bring awareness to gently contracting the muscle belly, rather than guarding or bracing around the tendon.

This can feel unfamiliar at first, especially if the area has been painful for a while. You can use light touch to help: try tapping or holding a soft contraction for 10–30 seconds.

For example, if you’re feeling lateral hip pain near where the tendon attaches, shift your focus to engaging the deeper muscles in the center of your glute. Think of creating a steady, controlled contraction from the middle of the muscle.

Until next time,

Tiffany Cowen-Dyson, PT, DPT, RYT-200

Owner | Refresh Physical Therapy |
Mobile PT in Palo Alto

https://www.refreshphysicaltherapy.com

Tips from your Yoga PT: February 2026 Edition

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Hi, I’m Tiffany, a local physical therapist and yoga instructor. In this series, I’ll be sharing simple movement tips to help you feel stronger, move with confidence, and get the most out of your yoga practice—both on and off the mat.

Many yogis are taught to “engage their core,” but what does that really mean?

Imagine your core like a soda can. The top is your diaphragm, the bottom is your pelvic floor, and the sides are formed by a deep muscle called the transverse abdominis. Together, they create a natural support system for your spine—like your body’s built-in back brace.

While all of your abdominal muscles play important roles, the transverse abdominis is especially important when it comes to supporting the low back. Unlike the more visible “six-pack” muscles, it sits deep beneath the surface and wraps around your torso, helping to stabilize your spine during movement.

The good news is that this kind of deep support can be trained with subtle, intentional movements. If your back feels tired or achy after yoga, it doesn’t necessarily mean you need to stretch more—your body may simply be asking for deeper support. Muscles are designed to contract and absorb stress, and this is exactly the role of the transverse abdominis.

Try it out this week:

During your workday or yoga practice, bring gentle awareness to your breath. As you exhale, let the breath travel a little deeper and last a little longer than usual. Feel a subtle drawing-in of your lower abdomen. This sensation is similar to Ujjayi pranayama. You may notice this deep core engagement most clearly in poses like chaturanga or boat. Practicing this awareness a few times each day can gradually strengthen your core and help your movements feel more supported.

Until next time,

Tiffany Cowen-Dyson, PT, DPT, RYT-200

Owner | Refresh Physical Therapy | Mobile PT in Palo Alto

https://www.refreshphysicaltherapy.com

Recap: Stretch Then Salad: A YogaSource//The Good Salad Collaboration

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At YogaSource Palo Alto, we’re all about finding creative ways to bring the community together, and our recent Stretch Then Salad outdoor class series was the perfect combination of movement, mindfulness, and healthy eats! Over three sessions at Rinconada Park, we hosted free Vinyasa yoga classes led by two of our incredible teachers, Lindsay Damiano and Shivani Patel.

Participants enjoyed a Vinyasa flow sequence under the trees, grounding into nature and hearing the hum of the park while stretching and strengthening. After each class, we enjoyed a delicious spread of salads courtesy of The Good Salad, a new local favorite on El Camino Real near California Avenue. These fresh, protein-packed salads were the perfect complement to our practice, re-fueling participants and demonstrating our commitment to supporting other local businesses.

It wasn’t just about yoga and salads, though — it was about connection. After each class, attendees had the chance to chat, relax, and build community in the beautiful park setting.

We loved seeing familiar faces and meeting new ones, and we’re so grateful to everyone who participated. Stay tuned for more fun events like this from YogaSource Palo Alto — we can’t wait to flow with you again soon!

Written by Lindsay Damiano.

Lindsay Damiano’s classes aim to challenge the body and nourish the spirit. Her teaching practice is rooted in her training in both Ashtanga and Vinyasa yoga; each class, she looks to honor yoga’s sacred origins while creating a flow that empowers yoga students of all levels to find their edge.

Practice Vinyasa with Lindsay every Thursday at 8:00 am and Saturday at 4:00 pm

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November 2024

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Join us on Friday, November 29, at 7:45 PM for a powerful evening as Alyse Romano leads her renowned Vocal Activation Circle! This isn’t just a workshop—it’s an immersive experience designed to unlock your voice, tap into your creative core, and reveal the truths hidden within. Through intuitive vocal warm-ups, energy clearings, and vibrant activations, you’ll awaken your throat chakra and explore the full, expressive range of your voice.

Discover the joy of dance as a form of moving meditation. Join us for Alyse Romano’s Embodied Dance: Authentic Movement workshop on Friday, November 22, at 7:45 PM! This workshop invites you to experience the flow of authentic movement—organic, unfiltered motion that arises when the mind steps back and the body takes the lead. Dive into authentic movement practice, explore non-contact partner exercises, and enjoy open space to uncover your unique movement style. Celebrate self-expression and discovery with us in this powerful journey of free-flowing dance!

Are you ready to become a certified yoga teacher? We’re thrilled to offer you the opportunity to join our 200-Hour Flow Yoga Teacher Training, accredited by the Yoga Alliance. This immersive program is designed to deepen your personal practice in all aspects of yoga while cultivating a sense of balance and equanimity. With a strong foundation, you will explore the broad teachings of yoga, develop the skills to critically engage with the practices, and learn to teach others with clear, simple methods. Along the way, you’ll also build lasting connections with fellow students. There are just 3 spots remaining for our 200-Hour Flow Yoga Teacher Training, and we’d love for you to join us!

If you register by Sunday, November 10, you’ll receive an exclusive $100 discount. This is a limited-time offer, so don’t miss out on the chance to transform your practice and become a certified yoga teacher. Secure your spot today and take the first step toward a deeper connection to yourself and the yoga community!

We’re so excited to welcome Luanne Cabiling back to the studio! Starting November 19, join her every Tuesday at 9:30 AM for Heated Vinyasa, where you’ll flow through dynamic poses in a warm environment to build strength, flexibility, and balance. Luanne’s classes are focused on building strength and moving with intention. She encourages students to find the balance between effort and ease, and ultimately, to take what they cultivate on the mat into their lives off the mat.

Get ready to power up your practice with Amy Hsiao’s new Power HIIT Yoga (heated) class, starting November 22, every Friday at 10:45 AM! This high-intensity class combines the best of yoga and HIIT to challenge your strength, stamina, and flexibility in a heated room. Expect dynamic movements, heart-pumping sequences, and a full-body workout that will leave you feeling empowered.

We’re thrilled to have Hillary Acer back in the studio for a special visit, teaching Power Yoga this Sunday at 4:00 PM! She’ll be subbing for Marlana, so don’t miss this unique chance to flow with her. Power Yoga is a dynamic, strength-building practice that blends flowing sequences with powerful poses, guided by mindful breathwork.

Join us on Thursday, November 29 at 9:30 am for a Gratitude Yoga Flow, a heartfelt class designated to cultivate appreciation and presence. We welcome back Kristine Tom for this special practice. Through mindful movement, breath-work, and grounding sequences, we’ll connect with a deep sense of gratitude for our bodies, minds, and the present moment. 

Note: Class schedules are subject to change. For a more updated class schedule with your favorite teachers, please visit https://yogasource.com/schedule/

Here are our upcoming workshops!

November 22 – Embodied Dance: Authentic Movement – Alyse Romano
November 29 – Vocal Activation Circle – Alyse Romano
December 5 – Learn to Knit and Mediate – Blu High
December 7 – Parent and Child Yoga Workshop – Krassi Harwell
December 14 –  Meditation and Journaling: Inner Stillness – Shivani Patel
December 19 – Mindful Circle for Parents | Preparing for Peaceful Holidays – Mathilde Pribula
December 21 – Winter Solstice Restorative Yoga and Sound Healing Immersion – Jennifer Jones Schroeder

OCTOBER 2024

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Step into the Vocal Activation Circle with Alyse Romano as she brings this transformative experience back! On Friday, October 4 at 7:45 pm, discover the power of your voice and unlock your connection to expression, creativity, and inner truth. Alyse will guide you through an immersive evening focused on activating the throat chakra with vocal warm-ups, energetic clearings, and activations. This workshop is great for shy voices and open throats alike because you will meet your voice where you are at. No singing or mantra experience required. This is a space of practice and expression, not performance or perfection.

Immerse yourself in an evening of self-discovery at Alyse Romano’s Embodied Dance: Chakra Workshop on Friday, October 11 at 7:45 pm! Experience the power of movement from the inside out during this guided dance journey, featuring warm-ups inspired by Yoga, contemporary dance, and ballet to awaken your body. This unique session invites you to dance through the Chakras, activating your energy centers from root to crown. Conclude the evening with a soothing Chakra meditation and a restful Savasana—just bring your mat and an open heart!

As the vibrant energy of summer gives way to the gentle embrace of fall, we are invited to reflect on the cycles of nature and the transitions within our own lives. We’re excited to invite you to Natalie Javid’s Fall into Ease: A Journey of Letting Go workshop on Saturday, October 12, at 1:30 pm. In this 120-minute workshop, we will explore the spiritual and symbolic meaning of fall—a time of release, renewal, and surrendering what no longer serves us so we can step into the next phase of our journey with clarity and intention.Whether you are seeking balance, clarity, or simply a moment to pause, this workshop will offer the tools and community to support your journey.

Mark your calendars for a vibrant workout experience at Maria Aldeguer’s free Aerobics-Inspired Pilates class on Saturday, October 26, at 1:00 pm! This dynamic 90-minute session brings together full-body Pilates with lively 80s aerobics moves and music. As we sweat it out in a fun, non-heated environment, you’ll definitely feel the burn in your arms, abs, and legs. Slip into your favorite 80s attire and let your inner fitness superstar shine! This is your chance to move, groove, and have a blast—don’t miss out on a fantastic workout!

Are you ready to take your practice to the next level?

Starting this November, we invite you to join YogaSource Palo Alto for an in-depth 200-Hour Yoga Teacher Training, led by Hillary Acer, E-RYT 500, and senior YogaSource instructors. Accredited by the Yoga Alliance, this immersive training guides you through self-study (svādhyāya) to skillfully advance your practice in all dimensions and cultivate a felt sense of equanimity (samatva).

Over several months, you will dive into Yoga philosophy, history, teachings, and texts, and learn the intricacies of pranayama (breathwork), meditation, alignment, anatomy, and asana.

On that foundation, you will begin to explore the vast pedagogy of yoga, build skills to think critically about the practices of yoga, and teach others using clear, simple methodologies. Each day, students will enjoy a complete 3-hour practice including breathwork and meditation, and engaging lectures, discussions, presentations, workshops, asana labs, and much more.

We’re thrilled to introduce Blu High‘s new Heated Vinyasa class every Sunday at 7:00 am! A great way to start your day, this invigorating practice synchronizes breath with movement, creating a seamless flow that builds strength, flexibility, and balance. Set in a warm environment, you’ll experience deep detoxification as you flow through dynamic sequences that challenge both body and mind. Join us to awaken your spirit, energize your week, and embrace the transformative power of yoga!

Step Into Your Power with Marlana Shile’s low-heat Power Yoga! Join us every Sunday at 4:00 pm, where dynamic poses meet mindful breathing. Get ready to build strength and flexibility while flowing through energizing sequences. Expect that each session is all about exploration, inviting you to challenge your mind and body while connecting deeply with yourself.

Join Amber Henzi’s Vinyasa class every Tuesday at 12:00 PM! This isn’t just a workout; it’s an uplifting journey where movement and breath unite to awaken your spirit. Amber’s unique teaching style invites you to flow from the heart, cultivating compassion and awareness in each transition. Through the practice, Amber helps students find joy and laughter even through the most vigorous practice. Don’t miss this chance to recharge your day and deepen your practice—your mat is waiting for you!

Every Thursday at 6:30 PM, join Shivani Patel for an energizing Heated Power Vinyasa class that goes far beyond the poses. Shivani believes the way you show up on your mat reflects how you move through life, encouraging you to approach each flow with purpose and presence. Through dynamic sequences and mindful breathing, you’ll build strength and reconnect with your body. Shivani’s teaching helps you strip away distractions, inviting you to meet your most authentic self. Step into this transformative practice, and leave feeling more grounded, empowered, and aligned.

You’re Invited to Tracy Gulbransen’s New Foam Rolling Class every Friday morning at 8:15 am! This class will introduce you to foam rolling and trigger ball release techniques, designed to relieve muscle tightness and enhance flexibility. Experience the benefits of reducing soreness, enhancing circulation, and increasing your range of motion. Whether you’re recovering from an injury or simply looking to relieve tension, this class is perfect for you. Don’t miss out on this opportunity to treat your body right and feel your best!

Note: Class schedules are subject to change. For a more updated class schedule with your favorite teachers, please visit https://yogasource.com/schedule/

A heartfelt thank you to everyone who joined us for our free community classes! Your enthusiasm and energy made each session truly special, and we are grateful for the opportunity to share these experiences with you. We’re excited to continue offering these sessions in the future and hope to see you all again soon. Stay tuned for upcoming dates and let’s keep the community spirit alive!

SEPTEMBER 2024

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We’re thrilled to invite everyone to an exclusive 90-minute non-heated Pilates workshop led by Jena Daniels on September 2, 1:30 pm. This workshop fuses the precision of Pilates, the flow of yoga, and the intensity of functional fitness. Think “sneak attack” movements curated to an upbeat playlist, this total-body workout will target small and large body muscle groups, building strength, flexibility and endurance.

Celebrate the culmination of our Stretch then Salad series with one final, unforgettable session on September 7 at 11:00 am! Join Lindsey Damiano as we breathe in the fresh air, stretch under the sky, and let nature be your backdrop for a revitalizing practice. Afterward, treat yourself to a vibrant selection of fresh salads from the Good Salad, that will refresh and energize you. Join us for this perfect blend of yoga, nature, and delicious food as we close out our series together!

Mark your calendar for September 13 at 7:45 pm, when Alyse Romano leads the transformative Embodied Dance: Authentic Movement workshop. In this session, you’ll dive into the art of authentic movement, allowing your body to flow naturally as your mind steps aside. Through guided practice, non-contact partner work, and free exploration, you’ll discover the joy of letting your dance become a moving meditation..

Yoga is all about union—bringing together the mind, body, and spirit. On September 21 at 1:30 pm, Shivani Patel invites you to dive deep with Meditation and Journaling: Letting Go. Explore the core elements of a transformative yoga practice—Asana (physical postures), Dhyana (meditation), and Svadhyaya (self-study)—as you use your mat as a mirror to reflect on your patterns and embrace new ways of being.

As the seasons shift, we’re here to help you embrace renewal and rejuvenation. Join Jennifer and Jaire on September 21 at 6:30 pm for a special celebration of the Autumnal Equinox with Restorative Yoga and a Sound Healing Immersion Meditation. Immerse yourself in the soothing resonance of crystal singing bowls, the Earth Gong, and Native American flutes, and let their detoxifying energy refresh your mind, body, and spirit.

Awaken your body and spirit with Bridget Buckley’s dynamic Vinyasa class every Tuesday and Thursday at 6:30 am! Experience the perfect fusion of fluid movements and invigorating energy that will jumpstart your day. With over 12 years of teaching experience, she seamlessly integrates hatha, vinyasa, and iyengar methodologies to create a space where bodies, minds, and spirits connect. Bridget prioritizes safety, ensuring both physical and emotional well-being in her classes. 

Elevate your Vinyasa practice with Hesham Sallam’s Yoga Sculpt class every Saturday at 10:00 am! This upbeat heated class fuses Vinyasa flow sequencing with weights, strength training exercises and cardio. Expect a playful, humorous environment that will put you at ease as you embrace new challenges and opportunities for growth.

Get ready to transform your fitness routine with Kathryn Kirby‘s exhilarating Barre class every Wednesday at 11:00 am! This full-body session uses the barre, hand-held weights, and a core ball to target every muscle group, with a focus on strengthening and balancing your back body, core, and glutes. Experience a heart-pumping workout with targeted muscle work and invigorating breath exercises, all tailored to suit every fitness level with modifications to suit your needs!

Note: Class schedules are subject to change. For a more updated class schedule with your favorite teachers, please visit https://yogasource.com/schedule/

We invite you to explore our exciting Community Partners page, where we shine a spotlight on the amazing local businesses that align with our passion for health, wellness, and vibrant living. If you’re interested in forming partnerships or sharing your events, we’d love to hear from you at info@yogasource.com. And for anyone eager to stay in the loop about community happenings, be sure to check out the page for the latest updates. Together, let’s celebrate and uplift our incredible community!

As we strive to ensure smooth operations at the studio, we kindly remind everyone that the parking spaces located at the back are reserved exclusively for instructors and staff members. We kindly ask that our valued students and clients utilize the available street parking or the designated customer parking areas nearby. Thank you for your cooperation and understanding in helping us maintain a smooth flow of operations at the studio. Your support is greatly appreciated!