Podcast Summary: "Change Your Movement, Change Your Brain with Lara Heimann"

The Nourished Nervous System — Hosted by Kristen Timchak
Released: February 27, 2025

Overview

This episode brings together physical therapist, yoga teacher, and movement educator Lara Heimann and host Kristen Timchak for a deep dive into the fascinating intersections of movement, neuroplasticity, posture, resilience, and spirituality. Lara shares her journey into creating the LIT (Lara's Yoga Technique) Method, a blend of functional movement, neurodevelopmental science, and mindful, embodied practice. Listeners gain insight into how movement shapes not only the body but rewires the brain, enhances mental health, and fosters holistic resilience.

Key Discussion Points & Insights

1. Lara Heimann’s Background and the Birth of the LIT Method

• Lara's Journey: Grew up in a competitive, active family with a background in medicine (father was an orthopedic surgeon) and curiosity around movement and the brain.
• Shift to Physical Therapy: Sought a lifestyle with more balance compared to medicine; pursued neurodevelopmental training — a deep dive into neuroplasticity’s role in healing and growth (04:00–05:00).
• Gaps Noticed: Saw limitations in both clinical PT (time, insurance) and traditional yoga (lack of attention to individual anatomy and functional movement).
• Creation of LIT Method: A system blending PT, functional movement, and yoga for a diverse, inclusive approach to wellbeing.

  "It's also this concept of feeling really lit up in your spirit, in your body and your movement, in your life." — Lara (05:00)

2. Movement, Posture, and Brain Health

• Posture as Dynamic: Not rigid, but energy in action—a reflection of how we relate to the world.
• Neuroplasticity in Practice: The pathways we establish by how we stand, move, and inhabit our bodies can be rewired at any age (07:00–09:00).

  "The movement that has been kind of directed by that starting point is still there. So in other words, if you're rounded in the shoulders ... you're going to continue to do that in your yoga practice and reinforce these movement pathways, brain pathways..." — Lara (08:40)

• Intentional Novelty: The brain craves new challenges — variety and “edges of comfort” are crucial for growth, coordination, stress tolerance, and mood regulation (10:15–11:30).

  "There's nothing greater than exercise and movement to create that neurogenesis and neuroplasticity." — Lara (11:39)

3. Mindful Movement, Somatics, and Bringing Spirit into Practice

• Integration, Not Separation: The spiritual and scientific aspects of movement are inseparable when we move with attention and intention (14:41–18:43).

  "There's nothing more spiritual than inhabiting your body in space ... Movement is the channeling of all of that energy." — Lara (15:00)

• Embodiment as Spiritual Practice: Real “embodied spirituality” isn’t about performing overt rituals, but about being present in and learning from the body (17:30–18:30).
• Education as Empowerment: True resilience and presence stem from understanding — not just repetition or discipline, but learning the “why” and “how” of our own movement and nervous system (25:16–26:06).

4. Cultivating Resilience through Movement

• Resilience Defined: Not about never falling, but about capacity to recover and adapt quickly (21:05–24:19).

  "Resilience is not about never falling down ... It's about how quickly you can get back up and not just be held down by whatever is weighing you down." — Lara (23:55)

• From Mat to Life: The way you inhabit your body during movement translates to how you handle stress, frustration, and setbacks in daily life.
• Neuroplasticity & Presence: Improved brain flexibility aids creativity, problem-solving, and the capacity to recognize and respond to signs of dysregulation (24:19–25:16).

5. What Is a LIT Class?

• Developmental Movement Sequences: Modeled after human motor development — moving from ground-based resets to integrated standing practice (26:14–29:20).

  "Every LIT class, we start with what's called a reset ... reestablishing that connection to our center." — Lara (27:23)

• Signature ‘Stream’: Chaining sequences together with repetition (like a dance blueprint) to write new patterns into the brain and body.
• Themes & Levels: Classes with focused themes (e.g., ‘Dynamic Diaphragm’), suitable for all levels from injury recovery/pre-hab to advanced movers.
• Accessibility: Online platform with a free trial, beginner levels, and guidance for new students (31:18–32:34).

6. Practical Applications and Invitations

• Celebration, Not Chore: Reframe movement as celebration of self, not an obligation (32:48–33:41).

  "Reframe movement not as a chore, but as something that is a celebration of you and therefore you need to celebrate yourself every day." — Lara (32:51)

• Simple Daily Steps: Regular mindful movement, curiosity about your own body, and presence in daily acts (like posture while driving or doing dishes).
• It's Never Too Late: Neuroplasticity means you can improve movement patterns and resilience at any age.

Notable Quotes & Memorable Moments

• On the Essence of Yoga and Movement:

  "Anatomy ... the understanding of what's happening underneath ... It's what else is happening. That is the flow of your energy ... This is not woo. This is science. We are bodies of energy." — Lara (16:08)

• On Bringing Prana (Life Force) with Attention:

  "Prana, which is our life force, follows attention. And so wherever we put our attention, that's where our life force is going to follow and fill and move in." — Kristen (18:44)

• On Empowerment through Education:

  "Empowerment is education. Education is giving you the competence to really understand yourself and understand movement and your body. And all of that translates again into being not only more empowered, but ... more resilient." — Lara (25:39)

• On Resetting Patterns:

  "So many yoga classes we just start with movement right away and so then we're carrying all those patterns in. So I really, I love that." — Kristen (31:00)

Episode Timestamps

• 00:04–02:19 — Kristen’s introduction & guest welcome
• 02:19–05:58 — Lara’s background and creation of the LIT Method
• 05:58–11:49 — How movement, posture, and challenge affect neuroplasticity and health
• 11:49–14:41 — Somatics, lived experience, and the impact of movement variety
• 14:41–20:37 — Bridging science & spirit, and embodiment in practice
• 20:37–26:06 — How movement builds resilience (physical and mental)
• 26:14–31:12 — Structure and philosophy of a LIT class
• 31:12–33:41 — How to get started & practical steps for listeners
• 33:41–34:10 — Closing thoughts and gratitude

Action Step for Listeners

"Reframe movement not as a chore, but as something that is a celebration of you ... and start paying attention while you're doing it." — Lara (32:51)

Further Resources

• LIT Yoga Platform & Free Trial: lityoga.com (32:00)
• Contact Lara Heimann: Instagram @LaraHeimann, @litmethod
• Show Notes: Full resources and links provided

This episode is a rich resource for anyone interested in neuroscience, yoga, somatics, and personal resilience. Whether you’re new to mindful movement or ready to deepen your understanding of body-brain connection, Lara and Kristen illuminate the path toward holistic well-being — one conscious movement at a time.