In this week's episode of How Yoga Changed My Life a Podcast, Adrienne and Nora sit down with Deb Flashenberg, founder of the Prenatal Yoga Center in NYC, to explore what it truly means to listen to your body through pregnancy, birth, and beyond.

Deb brings decades of experience as a prenatal yoga teacher, labor support doula, childbirth educator, and pelvic health specialist. After a challenging first birth, her curiosity and commitment to understanding pelvic health, functional movement, and empowered birth deepened—leading her to advanced training in Yoga, pelvic floor health, pregnancy and postpartum corrective exercise.

Together, Adrienne, Nora, and Deb discuss:

• Why pregnancy and birth should never be one-size-fits-all
• The importance of non-prescriptive, non-restrictive movement practices
• How functional yoga supports a functional birth
• Pelvic health as a lifelong conversation—not just a postpartum concern
• Learning to trust your body’s wisdom instead of overriding it

Deb also shares how her passion for education and advocacy inspired her podcast, Yoga | Birth | Babies, where she has had conversations with some of the most respected voices in the birth world, including Penny Simkin, Gail Tully, Pam England, Rebecca Dekker, Dr. Sarah Buckley, and many more.

At the heart of this episode is a simple but powerful reminder...Know what feels good to you. Have a conversation with your body.

Whether you’re pregnant, postpartum, a movement professional, or simply curious about embodied choice and empowerment, this episode offers insight, compassion, and permission to do things your way.

Learn more about Deb and her work:

Prenatal Yoga Center – NYC

https://prenatalyogacenter.com/

Listen to Deb’s podcast:

Yoga | Birth | Babies

Follow Prenatal Yoga Center on Instagram

Click here for more about Deb and the Prenatal Yoga Center

Send us a text

Wanna be on the show? Click here to fill out our guest info form or drop us a email at yogachanged@gmail.com

Follow us on TikTok:
https://www.tiktok.com/@yogachanged

Follow us on Instagram:
https://www.instagram.com/yogachanged/

For more, go to https://howyogachangedmylife.com

The theme music for this episode, “Cenote Angelita”, was written and produced by Mar Abajo Rio AKA MAR Yoga Music. Dive deeper into this and other original yoga-inspired compositions by visiting bio.site/mcrworks. For the latest updates on upcoming events featuring his live music for yoga and meditation, be sure to follow @maryogamusic on Instagram.

In today's People Be Peopling episode, Adrienne, Natalie and Nora break down one of the most misunderstood parts of fitness, yoga, and being a human: the gap between our expectation of effort and our actual nervous system capacity.

Why do people shut down? Quit early? Spiral? Get irritated? Or suddenly need the bathroom the moment class gets hard?

Spoiler: it’s biological, not personal.

How Hard Is Too Hard? (Your Nervous System Will Let You Know…)

We explore:

• How stress, sleep, life chaos, and past experiences shape your real capacity
• Why your body sometimes says “nope” before your mind catches up
• The difference between discomfort and danger
• How yoga + movement help you meet yourself with honesty instead of reactivity
• Why compassion, consistency, and micro-wins regulate your system better than intensity ever will

This episode is your permission slip to stop fighting your nervous system and start working with it. Less shame. More understanding. Huge energy savings.

Because at the end of the day… people be peopling, nervous systems be nervous-system-ing, and movement is the bridge back to ourselves.

Send us a text

Wanna be on the show? Click here to fill out our guest info form or drop us a email at yogachanged@gmail.com

Follow us on TikTok:
https://www.tiktok.com/@yogachanged

Follow us on Instagram:
https://www.instagram.com/yogachanged/

For more, go to https://howyogachangedmylife.com

The theme music for this episode, “Cenote Angelita”, was written and produced by Mar Abajo Rio AKA MAR Yoga Music. Dive deeper into this and other original yoga-inspired compositions by visiting bio.site/mcrworks. For the latest updates on upcoming events featuring his live music for yoga and meditation, be sure to follow @maryogamusic on Instagram.

In this week’s episode of How Yoga Changed My Life, biomechanics-driven Lara Heimann unpacks one of her favorite topics: posture and alignment — and why they matter more than you think.

Lara breaks down posture as more than how you sit or stand; it’s the carriage of your energy. Whether you’re upright, lounging, or lying down, your alignment shapes how you breathe, how efficiently you move, how your nervous system responds, and how you exchange energy with the world around you.

• Why posture isn’t about perfection, but function + freedom
• How maintaining the spine’s natural curves supports better breath and better movement
• The connection between alignment, emotional regulation, and embodiment
• How small daily habits create long-term resilience

This episode is an inspiring look at how aligning your body helps you align your energy, your choices, and your entire way of moving through the world.

**Bonus for Our Listeners!**

Lara is offering an exclusive $5 for 5 weeks promo so you can experience her world of intelligent movement for yourself.

👉 Use this link and enter code: MOVEBETTER

Important: You must type in the code to see the $5 deal appear.

If you’ve ever felt disconnected from your body, overwhelmed by your thoughts, or curious about how movement can support your mental and emotional well-being — this episode is for you.

Click here Lara's website PYT Physical Therapy Yoga or on Instagram LYT Yoga Method

Send us a text

Wanna be on the show? Click here to fill out our guest info form or drop us a email at yogachanged@gmail.com

Follow us on TikTok:
https://www.tiktok.com/@yogachanged

Follow us on Instagram:
https://www.instagram.com/yogachanged/

For more, go to https://howyogachangedmylife.com

The theme music for this episode, “Cenote Angelita”, was written and produced by Mar Abajo Rio AKA MAR Yoga Music. Dive deeper into this and other original yoga-inspired compositions by visiting bio.site/mcrworks. For the latest updates on upcoming events featuring his live music for yoga and meditation, be sure to follow @maryogamusic on Instagram.

This Thanksgiving, take a moment to pause, breathe, and soften.

Join Adrienne for a gentle gratitude meditation to ground your nervous system, honor your body, and reconnect with what’s already here and enough. A quiet space to say thank you — to your breath, your heart, your journey, and the people who steady you.

Perfect to listen to before the day begins or whenever you need a moment of peace. 🤍

Send us a text

Wanna be on the show? Click here to fill out our guest info form or drop us a email at yogachanged@gmail.com

Follow us on TikTok:
https://www.tiktok.com/@yogachanged

Follow us on Instagram:
https://www.instagram.com/yogachanged/

For more, go to https://howyogachangedmylife.com

The theme music for this episode, “Cenote Angelita”, was written and produced by Mar Abajo Rio AKA MAR Yoga Music. Dive deeper into this and other original yoga-inspired compositions by visiting bio.site/mcrworks. For the latest updates on upcoming events featuring his live music for yoga and meditation, be sure to follow @maryogamusic on Instagram.

In this week’s episode of How Yoga Changed My Life, Adrienne and Natalie sit down with the brilliantly bold and refreshingly real Lara Heimann — physical therapist, yoga teacher, and founder of LYT Yoga — for a conversation that is equal parts empowering, educational, and entertaining.

What started as a passion for helping people move better turned Lara into an accidental entrepreneur, reshaping the way thousands approach their bodies, brains, and belief systems.

Together, Adrienne, Natalie and Lara explore:

• The powerful mind-body connection and how movement rewires the nervous system
• Why we need to quiet the “b*tch in our brain” — the inner critic that keeps us stuck
• How intentional movement makes us better humans, friends, partners, and leaders
• What it really means to move with intelligence instead of punishment
• The ripple effect of self-awareness through yoga, therapy, and conscious choice

This is a conversation about learning to listen, softening the inner noise, and choosing movement as a pathway to clarity, compassion, and confidence.

**Bonus for Our Listeners!**

Lara is offering an exclusive $5 for 5 weeks promo so you can experience her world of intelligent movement for yourself.

👉 Use this link and enter code: MOVEBETTER

Important: You must type in the code to see the $5 deal appear.

If you’ve ever felt disconnected from your body, overwhelmed by your thoughts, or curious about how movement can support your mental and emotional well-being — this episode is for you.

Click here Lara's website PYT Physical Therapy Yoga or on Instagram LYT Yoga Method

Send us a text

Wanna be on the show? Click here to fill out our guest info form or drop us a email at yogachanged@gmail.com

Follow us on TikTok:
https://www.tiktok.com/@yogachanged

Follow us on Instagram:
https://www.instagram.com/yogachanged/

For more, go to https://howyogachangedmylife.com

The theme music for this episode, “Cenote Angelita”, was written and produced by Mar Abajo Rio AKA MAR Yoga Music. Dive deeper into this and other original yoga-inspired compositions by visiting bio.site/mcrworks. For the latest updates on upcoming events featuring his live music for yoga and meditation, be sure to follow @maryogamusic on Instagram.

The holidays are here—and so are the schedules, the stress, the celebrations, and the chaos that can pull you away from your movement routine. In this episode, Natalie, Nora, and Adrienne break down the myth that movement has to be all or nothing and share 10 simple, realistic, compassion-filled tips to help you stay consistent, grounded, and connected through the next six weeks.

Redefining what “counts” as a workout.

BYOSH - Bring Your Own Snack & Hydration!

We share our go-to staples. They live in our bags, our cars, our backpacks, and occasionally our jacket pockets. (Brands, we see you. We love you. We’re ready.)

• Bobo’s Oat Bars
• Chomps Protein Sticks

Breath is your secret nervous-system regulator!

This episode is your holiday-season pep talk, grounded in movement, mindfulness, and compassion—not pressure. If you want to feel better, move better, and stay connected to yourself through the busiest time of the year, you’re in the right place.

Send us a text

Wanna be on the show? Click here to fill out our guest info form or drop us a email at yogachanged@gmail.com

Follow us on TikTok:
https://www.tiktok.com/@yogachanged

Follow us on Instagram:
https://www.instagram.com/yogachanged/

For more, go to https://howyogachangedmylife.com

The theme music for this episode, “Cenote Angelita”, was written and produced by Mar Abajo Rio AKA MAR Yoga Music. Dive deeper into this and other original yoga-inspired compositions by visiting bio.site/mcrworks. For the latest updates on upcoming events featuring his live music for yoga and meditation, be sure to follow @maryogamusic on Instagram.

We live in a world where mirrors multiply — in studios, selfies, and in our own minds. From leggings designed to contour every curve to the endless scroll of “post or it didn’t happen,” movement has become something we perform instead of something we feel.

In this episode, Adrienne, Natalie, and Nora get real (and a little ridiculous) about gym culture, mirror obsession, and the “booty-era” of social media.

But beneath the laughs is a deeper reflection:

What happens when the mirror stops showing us who we are and starts showing us who we think we should be?

Through the lens of yoga and self-study, we explore how to move from self-display to self-expression — to reclaim movement as something sacred, soulful, and deeply personal. Because just because it looks like you’re doing it… doesn’t mean you are.

Send us a text

Wanna be on the show? Click here to fill out our guest info form or drop us a email at yogachanged@gmail.com

Follow us on TikTok:
https://www.tiktok.com/@yogachanged

Follow us on Instagram:
https://www.instagram.com/yogachanged/

For more, go to https://howyogachangedmylife.com

The theme music for this episode, “Cenote Angelita”, was written and produced by Mar Abajo Rio AKA MAR Yoga Music. Dive deeper into this and other original yoga-inspired compositions by visiting bio.site/mcrworks. For the latest updates on upcoming events featuring his live music for yoga and meditation, be sure to follow @maryogamusic on Instagram.

Join author and teacher Pamela Yula for a heart-centered guided meditation designed to help you slow down, listen deeply, and reconnect with your inner truth.

Accompanied by soothing singing bowls and gentle journaling prompts, this practice invites you to hear the quiet wisdom that’s always been within you.

As you move through this meditation, Pam invites you to pause, breathe, and listen—to the soft, steady whispers of your own heart. You’ll be offered gentle journaling prompts to deepen your awareness and capture the messages that arise.

This episode is a moment of self-connection, compassion, and truth—a space to remember that your heart always knows the way home

Send us a text

Wanna be on the show? Click here to fill out our guest info form or drop us a email at yogachanged@gmail.com

Follow us on TikTok:
https://www.tiktok.com/@yogachanged

Follow us on Instagram:
https://www.instagram.com/yogachanged/

For more, go to https://howyogachangedmylife.com

The theme music for this episode, “Cenote Angelita”, was written and produced by Mar Abajo Rio AKA MAR Yoga Music. Dive deeper into this and other original yoga-inspired compositions by visiting bio.site/mcrworks. For the latest updates on upcoming events featuring his live music for yoga and meditation, be sure to follow @maryogamusic on Instagram.