Yoga for Longevity: Mobility, Mindfulness, and Vibrant Health

Many people believe yoga only “works” if it feels fast, intense, or physically demanding. In this episode of Yoga for Longevity, Mikah Horn explores why that belief can actually pull us further away from our bodies rather than help us reconnect.Slowing down in yoga is often misunderstood as doing less. In reality, it creates the conditions needed to feel more, sense more, and move with greater intention. When movement is rushed, it’s easy to rely on momentum and autopilot. When movement is slow, awareness has time to catch up.This episode unpacks how gentle, mindful pacing helps rebuild body trust, develop strength and control, and reduce injury risk. Mikah also shares practical examples from class that show how subtle shifts in effort and attention can completely change the experience of a pose. For anyone who feels disconnected, rushed, or unsure how yoga fits into their body, this conversation offers a grounded way back in.In this episode, you’ll learn:Why faster and harder movement is often mistaken for more effective yogaHow slow movement interrupts autopilot and rebuilds body awarenessWhat actually changes in strength and control when you move more slowlyHow slowing down reduces injury risk and improves long-term joint healthWhy the “in between” moments of movement matter mostHow mindful pacing in yoga carries over into everyday life👉 Your Next StepExperience this approach in real time with the Lifelong Yoga Foundation Series, a six-week online program taught live on Zoom with replays available. The link is in the show notes. Join the Lifelong Yoga Foundations 6-week series

Many people stop practicing yoga after an injury, surgery, or the onset of chronic pain. Not because they no longer value yoga, but because they’re unsure how to practice safely in a body that has changed. In this episode of Yoga for Longevity, Mikah Horn explores why this happens and why it does not have to mean the end of your yoga practice.This conversation gently challenges the idea that yoga should always look the same. Yoga is not about perfect poses or pushing through discomfort. It is a flexible system of movement, breath, and awareness that can evolve with you through different seasons of life. Injuries, joint replacements, arthritis, and aging bodies are not reasons to quit. They are invitations to adapt.Mikah shares practical examples of how yoga can be modified for knee pain, shoulder issues, wrist discomfort, and other common limitations. She also speaks to the emotional side of injury recovery, especially the loss of trust many people feel toward their bodies, and why thoughtful instruction and clear options matter so much when returning to movement.This episode is for anyone who has thought, “I used to do yoga, but now I don’t know how,” and is ready to reimagine what a sustainable, supportive practice can look like.In this episode, you’ll learn:Why injuries and surgeries often lead people to stop practicing yogaHow rigid expectations about what yoga “should” look like can limit youWhy adapting your practice is not a downgrade, but a skillPractical ways to modify common poses using chairs and propsHow fear and loss of body trust can impact movement after injuryWhat to look for in teachers and classes that truly support your bodyWhy yoga is meant to evolve with you across seasons of life👉 Your Next StepRegistration is opening soon for the Lifelong Yoga Foundation Series, a six-week program designed to help you build a yoga practice that fits your body now, not the body you had years ago. This series focuses on safe movement, clear modifications, and long-term sustainability so yoga can truly support you for the long haul.💌 Stay ConnectedYouTube: Lifelong Yoga with MikahInstagram: @lifelong.yoga

Join the Free Yoga for Beginners Over 50 Challenge (starting January 26th)In this follow-up to the Beginner Yoga FAQ series, yoga therapist Mikah Horn answers the practical questions that often come up once curiosity turns into commitment. This episode focuses on how to build a sustainable yoga practice that actually supports your body, especially if you are new, returning after a break, or navigating changes that come with aging.Mikah breaks down when to practice, how often to practice, what equipment really matters, and how to stay safe while learning. She also clarifies the differences between yoga styles and explains why many beginners struggle after walking into the wrong type of class. Throughout the episode, the emphasis stays clear and compassionate: consistency beats intensity, and yoga should meet you where you are.In this episode, you’ll learnHow to choose the best time of day for yoga based on real life, not perfectionHow often to practice to see benefits without burning outWhy short, consistent sessions are more effective than occasional long onesWhat sensations are normal in yoga and what pain signals mean you should stopHow to tell if you are doing a pose “correctly” for your bodyWhich yoga styles are most supportive for beginners and why fast classes can backfireThe pros and cons of practicing at home versus in a studio👉 Your Next StepSign up for the free 5-Day Yoga for Beginners Over 50 Challenge starting January 26. This guided experience introduces the foundations of strength, mobility, flexibility, posture, and balance in a safe, supportive way. The link is in the show notes.🔗 Mentioned in the Episode5-Day Yoga for Beginners Over 50 ChallengeLifelong Yoga Foundations six-week live Zoom series (details coming soon)💌 Stay ConnectedYouTube: Lifelong Yoga with MikahInstagram: @lifelong.yogaReady to get started? Join the Yoga for Beginners Over 50 5-Day Challenge (starting January 26)

Join the Yoga for Beginners Over 50 – 5-Day Challenge (starting January 26th)Starting yoga can feel confusing when you are not sure what it actually is or what to expect. In this first part of a two-part Beginner Yoga FAQ series, yoga therapist Mikah Horn answers the most common questions she has heard over a decade of teaching real people with real bodies.This episode covers both the practical and the big-picture questions that matter most when you are beginning yoga later in life or returning after a long break. You will learn what yoga really is beyond the poses, how it supports healthy aging, and why rest is just as important as movement. This conversation is grounded, realistic, and especially supportive for beginners over 50 who want a safe, sustainable approach.In this episode, you’ll learn:What yoga actually is and how it integrates movement, breath, and awarenessWhether yoga counts as exercise and why it works on more than just your musclesHow yoga supports healthy aging, balance, posture, and resilienceHow soon you can expect to feel benefits and why yoga is slow medicine that worksWhat “Namaste” means and whether you have to say itWhy Shavasana matters and how rest supports healing and nervous system healthThis is part one of a two-part FAQ series. Part two will dive deeper into additional beginner questions, including different styles of yoga and how to choose what is right for you.👉 Your Next StepSign up for the Free 5-Day Yoga for Beginners Over 50 Challenge, starting January 26th. This free experience offers a supportive, realistic introduction to yoga designed for aging bodies. The link is in the show notes.🔗 Mentioned in the EpisodeEpisode 23: Over 50? Here’s Why You Should Start Yoga Right Now💌 Stay ConnectedYouTube: Lifelong Yoga with MikahInstagram: @lifelong.yogaReady to get started? Join the Yoga for Beginners Over 50 5-Day Challenge (starting January 26)

Join the Yoga for Beginners Over 50 – 5-Day Challenge (starting January 26th)As the body changes with age, movement needs to become more intentional, not more intense. In this episode of Yoga for Longevity, Mikah Horn explains why yoga is one of the most effective and sustainable ways to support your body after 50. Not just for flexibility or stress relief, but for strength, balance, nervous system health, and long-term resilience.This conversation is especially for beginners or those returning to yoga after time away. Mikah breaks down what yoga actually does for the body and mind, why it works across multiple systems at once, and how it becomes a foundation that supports everything else you do. If you’ve ever felt unsure where to start or wondered if yoga is still “worth it” as you age, this episode offers clarity and reassurance without hype or pressure.In this episode, you’ll learn:Why yoga trains strength, balance, mobility, and body awareness at the same timeHow flexibility, joint health, and stability work together for easier movementWhat proprioception is and why it matters for balance and fall preventionHow yoga supports cardiovascular health and nervous system regulationWhy yoga is a powerful starting point and a lifelong companion to other activities👉 Your Next StepSign up for the Free 5-Day Yoga for Beginners Over 50 Challenge starting Monday, January 26. These short, supportive classes are designed to help you build strength, improve mobility, and feel more confident moving in your body. The link is in the show notes.💌 Stay ConnectedYouTube: Lifelong Yoga with MikahInstagram: @lifelong.yogaReady to get started? Join the Yoga for Beginners Over 50 5-Day Challenge (starting January 26)

Every January, resolutions promise change and quietly fade just weeks later. In this episode of Yoga for Longevity, Mikah Horn explores why that pattern isn’t a personal failure but a nervous system reality. Drawing on neuroscience, behavior change, and therapeutic yoga principles, this conversation reframes intention as a sustainable alternative to resolutions. Instead of rigid rules, intention offers direction, adaptability, and compassion when life gets busy. You’ll learn how intention keeps the brain engaged, supports consistency, and helps you move with care rather than pressure. This episode is a grounding reset for anyone ready to work with their body instead of against it.In this episode, you’ll learnWhy most New Year’s resolutions fail by mid-JanuaryHow intention differs from goals and checklistsWhat neuroscience tells us about sustainable behavior changeWhy pressure shuts down adaptability in the nervous systemHow intention supports consistency without all-or-nothing thinkingHow to choose a word of the year that actually supports real lifeSimple ways to return to intention when plans fall apart👉 Your Next StepChoose a single word that captures how you want to feel and show up this year. Write it somewhere visible. Let it guide your choices instead of trying to control your behavior. Then share your word of the year by sending a DM on Instagram or an email.🔗 Mentioned in the EpisodeChristmas Countdown digital advent calendar💌 Stay ConnectedYouTube: Lifelong Yoga with MikahInstagram: @lifelong.yoga

As we head toward 2026, this episode clears out the yoga myths that quietly hold so many people back from building a practice that actually feels supportive, sustainable, and right for their body. Mikah Horn unpacks three of the most common beliefs she hears from students and reframes them through the lens of longevity, nervous system health, and real-life consistency.These myths are not about willpower or discipline. They are about perception. How you see yoga. How you see your body. And what you believe is possible at this stage of life.If you have ever thought you were too stiff, too busy, or too far removed from how your body used to move, this conversation offers clarity, reassurance, and a grounded way forward.In this episode, you’ll learnWhy flexibility is not a requirement for yoga and how it actually developsHow gentle, consistent movement supports mobility better than intense stretchingWhy short yoga sessions are not a compromise but a powerful habit-building toolHow aging bodies continue to adapt, strengthen, and improve with the right approachWhat it really means to practice yoga for longevity instead of comparisonMikah also shares real stories from her students to show how progress happens when expectations shift and practices are designed to meet the body where it is now.👉 Your Next StepExplore Lifelong Yoga Online to put these ideas into practice with supportive, accessible classes designed for real bodies and real lives. A 14-day trial is available if you want to start gently and consistently.🔗 Mentioned in the EpisodeEpisode 18: Am I Too Stiff for Yoga?BJ Fogg, Tiny HabitsJames Clear, Atomic Habits💌 Stay Connected YouTube: Lifelong Yoga with Mikah Instagram: @lifelong.yoga

A new year often arrives with tight muscles, low energy, and the desire to finally feel better in your body, but not always the clarity on where to begin. In this episode, yoga therapist Mikah Horn simplifies the process with a realistic, sustainable plan you can follow from home. You’ll learn the five pillars of movement longevity and how to weave them into short, doable practices that truly support healthy, vibrant aging.This isn’t the “perfect routine” or the “new year, new you” version of yoga. It’s the grounded, compassionate approach that actually works, especially for aging bodies seeking ease, strength, balance, freedom, and confidence.Whether you're brand new to yoga or returning after time away, this episode offers a clear path forward for 2026.In this episode, you’ll learnWhy mobility is often the missing link in feeling less stiff and more fluidHow strength and stability protect your joints, metabolism, and long-term independenceWhy balance training is essential as we age and how yoga improves it naturallyThe deeper meaning of posture and how alignment affects breathing, energy, and painHow flexibility changes with age and why gentle, consistent stretching works bestHow therapeutic yoga supports the nervous system, motivation, and ease in movementA simple 3-day weekly plan you can follow at home in just 15–20 minutesHow Lifelong Yoga Online organizes these pillars into a sustainable monthly rhythmA first look at the new Yoga for Beginners Over 50 program for the new year👉 Your Next StepStart your year feeling stronger, more mobile, and more grounded. Explore Lifelong Yoga Online with the two-week free trial available through the end of the year. Simply open the monthly calendar, press play, and follow a balanced plan designed for aging bodies.💌 Stay ConnectedYouTube: Lifelong Yoga with MikahInstagram :@lifelong.yoga

As the year winds down, your body is likely giving you clues about what it needs next. In this reflective episode, yoga therapist Mikah Horn invites you to pause, look back on the rhythms that shaped 2025, and notice how your habits, intentional or not, landed in your body.This gentle, grounding check-in helps you understand the patterns that created your current mobility, strength, energy, and ease so you can step into Your Yoga Year 2026 with clarity and compassion.In this episode, you’ll learnWhy subtle stiffness or shifts in energy are often messages rather than problemsHow daily habits, movement, breath, stress, rest, quietly shape your long-term well-beingThree simple reflection questions to understand what your body has been adapting toHow yoga philosophy explains patterns (samskaras) and why noticing them mattersWhy small, steady inputs create lasting change, especially for aging bodiesHow this reflection becomes the foundation for a strong, supportive year ahead👉 Your Next StepTake two minutes today to jot down your answers to the three reflection questions from the episode. These insights become your roadmap for Your Yoga Year 2026.💌 Stay ConnectedYouTube: Lifelong Yoga with MikahInstagram :@lifelong.yogaFree Facebook Community: Yoga at Home

If you’ve ever worried that you’re “too stiff” or “not flexible enough” for yoga, this episode will help you breathe a little easier. Yoga therapist Mikah Horn breaks down one of the most common misconceptions in the yoga world: the idea that flexibility is a prerequisite. It isn’t. In fact, stiffness is often one of the best reasons to begin a gentle, therapeutic yoga practice, especially as we age.In this grounded beginner-focused episode, you’ll learn why your stiffness is less about “tight muscles” and more about your nervous system doing its job to protect you. You’ll explore what actually matters when starting yoga later in life, and why simple movement variety, support, and slow pacing can open up more freedom in your body than you might expect.Whether you’re totally new to yoga, coming back after time away, or simply feeling locked up in your joints, this conversation offers clarity, reassurance, and a practical path forward.In this episode, you’ll learnWhy stiffness is a normal part of aging and not a barrier to yogaHow your nervous system, not your muscles, is often behind that “locked up” feelingWhy therapeutic yoga focuses on mobility, strength, balance, and posture alongside flexibilityThe five things beginners truly need: movement variety, support, slow pacing, consistency, and a curious mindsetHow small, simple practices create meaningful mobility over timeWhy props are tools of wisdom, not weaknessThe value of predictable, short home practices for long-term progress👉 Your Next StepExplore the Yoga to Ease Joint Stiffness & Improve Mobility playlist on YouTube. These beginner-friendly classes help you move gently, build confidence, and start feeling better in your body.🔗 Mentioned in the EpisodeYouTube Playlist: Yoga to Ease Joint Stiffness & Improve MobilityLifelong Yoga Online (membership)💌 Stay ConnectedYouTube: Lifelong Yoga with MikahInstagram: @lifelong.yogaFree Facebook Community: Yoga at Home

Most people begin yoga in a class setting, motivated by community, guidance, and the energy of moving together. But at some point, every practitioner wonders what it might feel like to make the practice their own. In this episode, yoga therapist Mikah Horn explores the quiet strength of a home yoga practice and why short, consistent sessions can make such a meaningful difference in how you feel day to day.You’ll hear how yoga was traditionally taught one-to-one, why modern research supports the benefits of home practice, and how to weave simple movement and breath into real life without adding pressure or perfectionism. This is a thoughtful reminder that your practice doesn’t need to be long or complicated, iit just needs to be yours.In this episode, you’ll learnWhy home practice is the heart of yoga and where true personal transformation beginsHow even brief, simple sessions can improve sleep, energy, mindfulness, and overall well-beingWhat modern research reveals about the power of practicing at homeHow consistency (not intensity) supports mobility, balance, and stress regulationWays to build a sustainable rhythm that fits your real life and changes with your seasonsHow Lifelong Yoga Online supports a personalized, therapeutic home practice through short, approachable classes👉 Your Next StepStart a sustainable home practice with the free 14-day trial of Lifelong Yoga Online and explore short therapeutic classes designed to fit your life.🔗 Mentioned in the EpisodeFrequency of Yoga Practice Predicts Health: Results of a National Survey of Yoga Practitioners💌 Stay ConnectedYouTube: Lifelong Yoga with MikahInstagram :@lifelong.yogaFree Facebook Community: Yoga at Home

Gratitude is more than a fleeting feeling, it’s a full-body experience that can transform how your brain, heart, and nervous system function. In this episode, yoga therapist Mikah Horn unpacks the science behind gratitude and how it strengthens the mind-body connection. You’ll discover how this simple practice rewires your brain for positivity, calms your stress response, and even supports heart health and immunity. Then, Mikah guides you through a short embodied reflection to help you feel gratitude in your body, so it becomes more than a thought, it becomes a lived state.In this episode, you’ll learn:How gratitude reshapes your brain through neuroplasticity and boosts mood-regulating neurotransmittersWhy appreciation activates your parasympathetic nervous system and lowers stress hormonesThe surprising ways gratitude supports heart health, sleep, and immune resilienceHow an embodied gratitude practice can help you rest in sufficiency and soften strivingA short guided exercise to feel gratitude in motion and bring calm to your day👉 Your Next StepPut gratitude in motion with mindful movement. If you’re ready to deepen your practice and bring calm, strength, and steadiness into daily life, start your 14-day free trial of Lifelong Yoga Online.💌 Stay ConnectedYouTube: Lifelong Yoga with MikahInstagram :@lifelong.yogaFree Facebook Community: Yoga at HomeResearch Sources: The physiological benefits discussed in this episode are supported by peer-reviewed studies in neuroscience, psychology, and health science. Full citations are listed on my website for listeners who want to explore the research further. 

If you’ve ever caught yourself holding your breath mid-pose or wondered whether you’re breathing “right” during yoga, you’re not alone. In this episode, yoga therapist Mikah Horn unpacks how the breath transforms simple movement into mindful yoga and why this connection changes everything. You’ll explore how to breathe functionally, understand the science behind nasal breathing, and learn a gentle, nervous-system-calming technique called longer, smoother, softer breath.Breath isn’t just oxygen, it’s information, a reflection of how you move through the world. Discover how to breathe in a way that supports your spine, posture, focus, and emotional balance, both on and off the mat.In this episode, you’ll learn:Why nasal breathing supports your nervous system and energy levelsHow to practice diaphragmatic (functional) breathing for stability and easeA simple breath technique that calms stress without forcing deep breathingHow to coordinate breath and movement in yoga for flow and awarenessWhy awareness of your breath, more than any specific technique is the essence of yoga👉 Your Next StepExperience the power of mindful breathing in motion. Start your free 14-day trial of Lifelong Yoga Online, where every class begins and ends with the breath.🔗 Mentioned in the EpisodeBreath: The New Science of a Lost Art by James Nestor💌 Stay ConnectedYouTube: Lifelong Yoga with MikahInstagram :@lifelong.yogaFree Facebook Community: Yoga at Home

If you’ve been waiting for the “right” time to get back to your yoga practice, this is it. In this short but powerful solo episode, yoga therapist Mikah Horn reframes what it really means to begin again, not with a perfect plan or a fresh calendar, but with a single moment of choice.Mikah shares how to overcome the guilt, hesitation, and perfectionism that keep so many of us from returning to what nourishes us most. She explains the yogic principle of Abhyasa, or steady practice, and how this simple mindset shift can transform how you move through the rest of the year. Whether your mat’s been rolled up for weeks or months, this episode reminds you that your practice is always waiting for you, with patience, compassion, and zero judgment.In this episode, you’ll learnWhy you don’t need to wait for January (or Monday) to start againThe “Fresh Start Effect” and how to create your own version any day of the yearHow to use Abhyasa, steady, consistent practice, to rebuild rhythm and easeFive practical steps to reestablish your yoga habit before the new yearSimple mindset shifts to move past guilt and resistanceHow small, consistent effort compounds into lasting change👉 Your Next StepSign up for Lifelong Yoga Online to join us for the upcoming Gratitude in Motion challenge!💌 Stay ConnectedYouTube: Lifelong Yoga with MikahInstagram: @lifelong.yogaFree Facebook Community: Yoga at Home

As your body and life change, your yoga practice should too. In this gentle and grounding episode, yoga therapist Mikah Horn explores how to honor your evolving body without judgment—whether you’re recovering from surgery, navigating midlife transitions, or simply noticing shifts in energy and ability.You’ll learn how yoga can adapt to every season of life, how to reframe “limitations” as opportunities for wisdom, and why letting go of how your practice used to look opens space for deeper connection and ease.In this episode, you’ll learn:How to adapt poses for injury recovery or limited mobilityWhy non-attachment (Aparigraha) is essential to sustainable yoga practiceHow grief and acceptance can both be part of evolving with your bodySimple ways to modify practice for aging joints and shifting energyHow to redefine strength, progress, and “doing enough” in your practicePractical examples of adapting Child’s Pose and other shapes with props or support👉 Your Next StepStart your 14-day free trial of Lifelong Yoga Online and explore classes designed to evolve with you—no matter your age, energy, or experience level.🔗 Mentioned in the EpisodeYouTube video: Child’s Pose Alternatives for Your KneesLifelong Yoga Online Membership – Start your 14-day free trial💌 Stay ConnectedYouTube: Lifelong Yoga with MikahInstagram: @lifelong.yogaFree Facebook Community: Yoga at Home

If you’ve ever found yourself struggling to relax, whether in Shavasana or lying awake at night, this episode is for you. Yoga therapist Mikah Horn unpacks the science behind why rest can feel uncomfortable even when you want to relax, and how your body can relearn the art of letting go. Discover what’s happening in your nervous system when you can’t seem to unwind, why forcing calm doesn’t work, and four gentle yoga-based practices that retrain your body to recognize safety and ease.In this episode, you’ll learn:Why your body resists stillness (and how it’s not your fault)How chronic stress “resets” your baseline to stay on alertThe role of the vagus nerve in signaling safetyFour simple, science-backed tools to help your body downshift naturallyWhy true rest is essential for healing, not a luxury or rewardHow yoga builds nervous system resilience over timeKey InsightsMikah shares how relaxation is not something to achieve but something your body remembers. Through slow breathing, mindful movement, grounding sensations, and small pauses throughout your day, you can gently reeducate your nervous system to feel safe enough to rest. Instead of pushing harder for calm, you will learn how to create the right conditions where calm arises naturally.👉 Your Next StepStart your own relaxation retraining with a 14-day free trial of Lifelong Yoga Online. Experience guided practices that help your body shift from tension to ease at your own pace.💌 Stay ConnectedYouTube: Lifelong Yoga with MikahInstagram: @lifelong.yogaFree Facebook Community: Yoga at Home

Posture is so much more than “standing tall.” In this episode, yoga therapist Mikah Horn takes you behind the scenes of the recent 7-Day Yoga for Posture Challenge and shares why working on posture is energizing, empowering, and anything but boring.You’ll hear real stories from Lifelong Yoga members who discovered less stiffness, easier breathing, and even pain relief through simple posture-focused practices. Mikah explains how yoga unlocks the spine, hips, shoulders, and breath so posture feels natural, not forced, and why consistency matters more than perfection.Whether you are brand new to yoga or have been practicing for years, this episode will help you reimagine posture as a living, breathing system that supports your whole body and daily life.In this episode, you’ll learn:Why posture is about more than appearance and supports energy, mobility, and breathHow yoga helps you feel more upright without forcing alignmentThe variety of ways posture can be improved through simple daily practicesWhat members experienced during the 7-Day Challenge, including less pain and more easeWhy structure and consistency matter more than motivationHow small daily practices add up to long-term transformation👉 Your Next StepReady to experience the benefits yourself? The 7-Day Yoga for Posture Challenge is still available on demand. If you are a Lifelong Yoga Online member, dive deeper this month with Path to Posture. Not a member yet? Start your 14-day free trial and join us today.🔗 Mentioned in the Episode7-Day Yoga for Posture ChallengePath to Posture program inside Lifelong Yoga Online💌 Stay ConnectedYouTube: Lifelong Yoga with MikahInstagram: @lifelong.yogaFree Facebook Community: Yoga at Home

Many of us have seen the headlines promising a single yoga pose to fix back pain or one breath to erase stress. But yoga isn’t a magic trick and that’s actually its greatest strength. In this episode, yoga therapist Mikah Horn explores why real healing takes time, how yoga works on every layer of your being, and why consistency matters more than quick results. You’ll hear real client stories that illustrate transformation through steady practice, plus a powerful breath technique that can support calm and resilience over time.In this episode, you’ll learn:Why yoga is more than a “one-pose fix” for pain, stress, or postureHow social media has shaped unrealistic expectations about healingWhat makes Brahmari (buzzing bee breath) calming for the nervous systemA client success story showing what steady yoga practice can truly changeWhy posture isn’t solved by a single stretch, but by breath, strength, and daily awarenessHow to shift from seeking quick results to cultivating lasting well-being👉 Your Next StepJoin the Free 7-Day Yoga for Posture Challenge anytime at yogaforposturechallenge.com and discover simple practices that support your body with consistency and ease.🔗 Mentioned in the EpisodeBhramari Pranayama in Tinnitus: A Systematic ReviewNitric Oxide, Humming and Bhramari Pranayama💌 Stay ConnectedYouTube: Lifelong Yoga with MikahInstagram: @lifelong.yogaFree Facebook Community: Yoga at Home

Your posture is more than a reflection in the mirror, it’s a message from your body. In this episode, yoga therapist Mikah Horn guides you through a simple wall test that reveals what your alignment says about muscle imbalances, stress patterns, and movement habits. You’ll learn how to “read” these signals with curiosity instead of judgment, and discover the first step toward lasting, easeful change.In this episode, you’ll learn:A simple posture self-check you can do at home in under two minutesHow forward head posture, pelvic tilt, and chest tightness affect breathing, balance, and energyWhy posture is less about “standing up straight” and more about awarenessHow posture clues can help you prevent aches and discomfort before they growThe role yoga plays in building strength, mobility, and body awareness for long-term support👉 Your Next StepJoin the Free 7-Day Posture Challenge to apply this four-part framework and create real, lasting changes in how you move and feel. Sign up at yogaforposturechallenge.com.🔗 Mentioned in the EpisodeEpisode 6: Pelvic MobilityFree 7-Day Posture Challenge: yogaforposturechallenge.com💌 Stay ConnectedYouTube: Lifelong Yoga with MikahInstagram: @lifelong.yogaFree Facebook Community: Yoga at Home

Most of us have heard it: sit up straight, pull your shoulders back, tuck your chin. But forcing your body into a rigid position isn’t the path to better posture. In this episode, yoga therapist Mikah Horn shares a practical four-step framework that helps posture feel natural instead of forced, so you can stand, sit, and move with more ease.This is part two of a three-part series on posture. If you missed the previous episode, go back and listen for the hidden benefits of posture and why it impacts far more than how you look.In this episode, you’ll learn:Why posture isn’t about discipline or holding a “perfect” shapeThe four key steps to improving posture without strainHow movement variability supports healthy joints and tissuesWhy strength and opening tight areas must work togetherHow awareness transforms posture into a lived experience, not a forced oneBy the end, you’ll understand how to nurture posture as a capacity—not a command—while giving your body the balance of strength, mobility, and mindfulness it needs.👉 Your Next StepExperience this framework in your own body with the free Free 7-Day Yoga for Posture Challenge. 🔗 Mentioned in the EpisodeWebMD: What is Upper Crossed Syndrome💌 Stay ConnectedYouTube: Lifelong Yoga with MikahInstagram: @lifelong.yogaFree Facebook Community: Yoga at Home