Tips from your Yoga PT: August 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.

Have you ever noticed that your neck feels strained in backbends, your shoulders feel restricted overhead, or your twists don’t seem to go anywhere? The issue may not be those areas at all—it could be your thoracic spine.

The key muscles include the upper, middle, and lower trapezius, the rhomboids, and the serratus anterior. (The rotator cuff also plays an important role, but we’ll save that for another time.)

When the thoracic spine becomes stiff, nearby areas often compensate. Your neck may move more than it should, your low back may overarch during backbends, or your shoulders may have to work harder to reach overhead. Over time, these compensations can contribute to neck, shoulder, or back discomfort.

The good news? A little awareness can go a long way.

Try it out this week:

Thoracic Extension – Cobra Pose


Instead of lifting as high as possible, focus on gently extending through your middle back only. Keep your neck long and avoid creating the movement primarily from your neck, low back, or by lifting your legs. Remember your middle and lower trapezius muscles from last month? You should feel them here.

Thoracic Flexion – Cat Pose


As you round your spine, imagine the movement beginning from the middle of your chest. Let your thoracic spine be the primary source of the curve rather than simply tucking your pelvis or dropping your head.

Thoracic Rotation – Your Favorite Twist


Whether you’re in a seated, standing, or supine twist, initiate the movement from your chest and rib cage. Try to avoid twisting primarily through your neck, low back, or pelvis.

Don’t Forget Your Breath:

Because your ribs attach directly to your thoracic spine, breathing and thoracic mobility are closely connected.

Take a moment in Corpse Pose (Savasana) to notice where your breath naturally expands. Does it easily fill your chest, side ribs, abdomen, and back body? Many of us primarily breathe into the front of our chest without realizing how little movement occurs elsewhere.

Rather than forcing a bigger breath, simply become curious. As you inhale, gently invite your breath to expand in all directions, allowing your rib cage to move three-dimensionally.

Small changes in how your thoracic spine moves—and how you breathe—can make a surprising difference in how your entire body feels, both during yoga and throughout your day.

Notice What You Feel:

As you move through these exercises, notice how much your thoracic spine is contributing. Does it move freely, or does the movement seem to come mostly from your neck or low back?

For many of us, the thoracic spine moves less than we expect. Some of that is completely normal—this region is designed to provide stability and support the rib cage. However, it can also become unnecessarily stiff from prolonged sitting, repetitive postures, or simply not moving through its full range very often.

The more you bring awareness to your thoracic spine during your yoga practice, the better you’ll be able to distinguish between normal stability and unnecessary restriction. Over time, improving mobility where it’s needed can help your neck, shoulders, and low back move more comfortably and efficiently.

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: July 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.

Many people experience neck or shoulder pain during yoga, after working at a computer, or simply after being on their feet throughout the day. While tight muscles often get the blame, the underlying issue is frequently an imbalance in the muscles that control the shoulder blades and upper back. When these muscles aren’t working together efficiently, the neck and upper shoulders often compensate, leading to soreness, stiffness, and pain.

The key muscles include the upper, middle, and lower trapezius, the rhomboids, and the serratus anterior. (The rotator cuff also plays an important role, but we’ll save that for another time.)

These muscles coordinate the movement and stability of your shoulder blades whenever you reach, lift, push, or practice yoga. For example, every time you raise your arms overhead in poses like Warrior I, Downward Dog, or Sun Salutations, your shoulder blades should rotate and glide smoothly. If that coordination isn’t happening, other muscles, often the upper trapezius and neck, work overtime.

Massage, stretching, and rest can certainly help calm symptoms, but if muscle coordination and strength are the root cause, the discomfort often returns. Improving how these muscles work together can provide more lasting relief.

Try it out this week:

Choose a comfortable position: sitting on heels, standing (a wall behind can be helpful), or lying on your back. Keep your spine long and relaxed.

1. Upper Trapezius
Shrug your shoulders gently toward your ears, then relax.

2. Lower Trapezius
Draw your shoulders down away from your ears without forcing the movement.

3. Rhomboids & Middle Trapezius
Gently move the front of your shoulders back to pull your shoulder blades together behind you.

4. Serratus Anterior
Reach both arms straight forward (or toward the ceiling if lying down). Continue reaching by allowing your shoulder blades to glide forward “off” your rib cage. You should feel the muscles underneath your armpits working.

5. Put It All Together
Slowly raise your arms overhead, like making a snow angel. Notice how your shoulder blades move throughout the motion.

Do you feel one area, perhaps your upper shoulders or neck, doing most of the work? If so, slow down and see if you can invite the other muscles to participate. Better awareness is often the first step toward better movement.

Small improvements in muscle coordination can make a noticeable difference in both everyday activities and your yoga practice.

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: 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

Download the Mobile app today!

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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