Monthly Archives: June 2017

Exploring Mula Bandha

By Susi Hately, B.Sc. Kinesology, C-IAYT Yoga Therapist

Exploring Mula Bandha is a small pet project that I have wanted to create for some time now. Why? Because Mula Bandha is one of those yoga concepts that can be tricky to experience and as a result easily misunderstood. Subtle and simple, many people are missing what is possible. So, it goes without saying that I am particularly excited to have interviewed three long time yoga practitioners who have lengthy experience exploring and teaching mula bandha.

Typically mula bandha is taught as a cue for core stability training. With these three interviews, you will learn that this technique is much more than a physical plane conversation. You will learn three different approaches and perspectives on the importance of mula bandha and the “what”, the “how” and the “why even bother”.

Enjoy these three interviews with Leslie Kaminoff, Richard Miller and Leigh Blashki. All can be listened to here, and/or you can also receive links to download the audio onto your device. Just input your details below and we’ll send you the link. There is no cost to download. Enjoy.

To play the audio – just click on the arrow on the right of the player.

Leslie Kaminoff –



Richard Miller –




Leigh Blashki –





Here is where you can input your details to receive the download links. And as always, if you have a suggestion for someone else I should interview whether on mula bandha or another topic of interest, please share it below.

Happy exploring,




Yoga for the Desk Jockey ™: Your Sitting Posture, Killer or Keeper?

By Susi Hately, B.Sc. Kinesiology, C-IAYT Yoga Therapist

At work, are you a sloucher? Or do you perch on the edge of your chair? Do you sit on your foot or cross your legs? If even one of these is your habitual pattern, it can lead to distortions in muscle balance, weaken core stability and create neck or jaw tension, shoulder pain or back pain.

By shifting the way you sit, you can alleviate many of these work-related pains and strains.

How to know if your sitting posture is right for you:

  • Uncross your legs and place your feet on the floor or on your foot rest.
  • Grasp your right butt cheek with your right hand and your left butt cheek with your left butt cheek (Yes, I did just say that).
  • Lean over to your left side and gently pull the flesh of your right butt cheek to the right and slightly back. Sit back onto your right butt cheek, and remove your hand. Then lean over to your right side and gently pull the flesh of your left butt cheek to the left and slightly back. Sit back onto your left butt cheek and remove your hand.
    It will have felt as if you spread your butt cheeks (Yes I did just say that).

In this position your pelvis becomes more neutral, not rounded back or forward or tilted to one side. By doing this, the muscles that connect from your pelvis to your spine will be able to come back into balance. A number of people say that this position alone has helped reduce their back pain, strengthen their abdominal muscles and reduce the pain in the shoulders and neck.

If you want to see if it works for you, commit to sitting this way for the next 2 weeks, every time you sit. Yes, every time.

Here’s to feeling way better when you are working at your computer.



Your body changes from day to day, and you alone know your body best. Please be responsible with it, move with awareness and in a range that doesn’t increase pain.