Season 8 | EP. 4

Your Questions Answered with Bernie Clark

So excited to share this conversation with Bernie Clark, one of the most well-known voices in the yin yoga world. Bernie and I got talking and, true to form, it went long — so I split it into two parts. This first episode is all about your questions. You sent them in, I asked them, and Bernie delivered in the most thorough and nuanced way possible.

We start with a catch-up on Bernie's anatomy course, which is now available on demand after its final live run. If you learn better by watching than reading (same), it's worth checking out.

Then we get into the good stuff:

Can yin yoga increase bone density?Bernie takes us into the biology lab for this one. We talk about Wolf's Law, the mechanostat theory, osteoblasts vs osteoclasts, and what the research actually says about how bone grows. Short version: yin probably won't actively build bone, but it may help slow resorption — and more importantly, it can reduce fall risk, which is where most osteoporosis-related fractures actually happen.

Does flexing the foot in swan/pigeon protect the knee?Bernie breaks down why this cue has more validity than he originally thought (fascia is involved), but also why we need to stop using it as a fear-based universal correction. The knee isn't the target in swan — the hip is.

The Lizzie Lasseter postA lot of you sent me this one. We go through it point by point — GOGI tendon organs, proprioception, neural drive, end range of motion. Bernie cites actual research. I rant a little about pitting yoga styles against each other. We both agree: let's stop using pseudoscience to make one practice seem superior to another. Bernie wrote a full response article and I've linked it in the show notes.

How long is too long to hold a yin pose?Minimum around two minutes for the tissues to actually start releasing, with about 95% of the physical benefit happening by four minutes. Beyond that, the reasons to stay longer are more psychological, emotional, or energetic than physical — and that's totally valid.

We also take a detour into scope of practice as yoga teachers, which honestly could be its own episode.

Part two is coming next — Bernie and I dig into his new book, Prana: One Breath, Many Worlds. Can't wait for you to hear it.

Links mentioned:

Bernie's anatomy course (Functional Anatomy for Yoga Teachers)
Bernie's response to Lizzie's post
Previous Bernie Clark episode (split into two parts)
Yin yoga for athletes episode with Tiffany
Episode with Niamh on osteoporosis
Hypermobility and Yin Yoga- Libby Hinsley

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