Lara Heimann, Physical Therapist & Founder of LYT Yoga

Lara Heimann is an internationally recognized yoga pioneer, Physical Therapist, and founder of the LYT Method®—a revolutionary approach to movement that integrates yoga, physical therapy, and functional movement. With a mission to help people move better, live pain-free, and optimize their well-being, Lara has trained thousands of students and teachers across 50+ countries. Her method, rooted in movement science and sustainable alignment, empowers individuals to build strength, prevent injury, and enhance longevity.

A sought-after expert in wellness and longevity, Lara has been featured in The Today Show, Inside Edition, Good Housekeeping, Shape, Well+Good, and more. She leads workshops worldwide and advocates for movement accessibility through initiatives like NYC’s Department of Transportation’s city-wide yoga events. With a deep commitment to holistic health, sustainability, and aging gracefully, Lara’s work continues to transform lives by redefining how we move and live.

links: https://lytyoga.com

https://www.instagram.com/lara.heimann/

https://www.instagram.com/lytmethod/

00:00 – Introduction

• Welcome to Pod of Inquiry
• Introduction of Lara Heimann, physical therapist who created LYT Yoga
• Discussion preview: How yoga can be part of everyone’s biohacking routine

01:10 – Lara’s Background

• Lara’s lifelong passion for movement and its impact on mood and well-being
• Background as physical therapist with desire to help people move better and heal from injury
• Started practicing yoga in 1995 when it wasn’t as popular as today

02:14 – Discovery of Yoga (1995)

• Initial misconceptions about yoga being just meditation and stretching
• First class after a runner’s club meeting shattered expectations
• Found yoga to be powerful, challenging movement in different planes
• Background in dance helped with transition
• Became fitness instructor teaching spinning, step classes, and aerobics

02:38 – Professional Evolution

• Initially kept physical therapy and yoga teaching separate
• Followed traditional yoga practice “in a box”
• Postgraduate certification in neurological rehabilitation sparked new insights

05:00 – Neurological Rehabilitation Insights

• Work with neurologically impaired clients using floor-based exercises
• Revisiting developmental stages to activate core and postural muscles
• These muscles support spine, pelvis, and shoulder girdle
• Floor work helps retrain dormant muscles affected by sedentary lifestyles

06:01 – Method Development

• Observed significant improvements in neurologically impaired clients
• Applied same principles to personal yoga practice
• Saw huge shifts in own practice and awareness
• Developed LYT method based on educating people about biomechanics and nervous system

07:14 – Stroke Patient Example

• Primary work with stroke patients and traumatic brain injury
• Example of hemiplegia (one-sided motor deficit)
• Traditional approach: put affected arm in sling, use large brace and cane
• LYT approach: neurological developmental training on the floor

08:19 – Treatment Methodology

• Weight bearing through impaired limb using ground reaction force
• Stimulating motor activity in injured areas
• Brain injury affects muscle control, not the muscles themselves
• Getting different brain areas to take over damaged functions
• Using unaffected side in sling to force focus on affected side

10:00 – Developmental Movement Patterns

• Revisiting childhood movement patterns: quadruped, crawling, half-kneeling
• Floor as “original prop” providing energy and feedback
• Gradually increasing challenge as patient improves

10:01 – Case Study: 47-Year-Old Stroke Patient

• Hemorrhagic stroke at 47, seen at 52 (4+ years post-stroke)
• Had been in wheelchair, fell and broke femur
• After neurological rehabilitation, walking better than ever before
• Wife amazed at improvement using “forced use” technique

13:19 – Treatment Timeline and Frequency

• Earlier intervention is better, but improvement possible years later
• Example patient: 2 years of treatment, 2-3 times per week
• Progressed from wheelchair to walking with straight cane
• Importance of frequency and repetition for brain rewiring
• 6 months to 1 year for significant changes with consistent 2-3x weekly sessions

14:11 – Managing Patient Expectations

• Challenge of patients wanting quick results in instant-gratification culture
• Reframing as “practice for life” rather than quick fix
• Focus on present-moment awareness: balance, strength, mobility, energy
• Comparing to daily hygiene – consistent self-care routine

19:21 – Biohacking Perspective

• Discussion of metrics and biomarkers for motivation
• Importance of seeing tangible progress to maintain engagement
• Recommendation: give any new practice at least 6 weeks of consistency
• Frustration as positive indicator of challenge and brain stimulation

22:04 – Personal Health Metrics

• Lara’s resting heart rate: 46 BPM without marathon training
• Attributes low heart rate to efficient core use, breathing, and posture
• Body efficiency reduces unnecessary cardiac demand

22:27 – Form Over Load Philosophy

• 20 minutes spent on form in strength training workshop
• Good biomechanics essential before adding extra load
• Form first, then load – prevents injury and creates balance
• Teaching people to move well in all situations

25:00 – Lara’s Current Practice

• LYT Yoga method combining yoga with functional training, strength training, core work
• Includes plyometrics elements at advanced levels
• Recent retreat had record 10 male participants
• Designed to maximize output and hit all systems efficiently

27:06 – Practice Details

• Daily practice, 1-1.5 hours when teaching/creating
• Includes mobility, strengthening, plyometrics, handstands (not headstands)
• Rucking added for spinal load and bone density (menopause consideration)
• Weight training 2-3 times per week
• Body prepared for hiking, running, other activities

28:43 – Beginner Recommendations

• Prefers 3-4 times weekly for 20 minutes over 1-2 longer sessions
• Classes range from 9 minutes to 75 minutes, some master classes to 1.5 hours
• Different levels based on what you’re looking for, not skill level
• Beginner: slower pace, more education, basic mobility
• Advanced: quicker pace, more complex movement patterns

30:00 – Plyometrics Explained

• German origin term
• Three types of muscle function: endurance, strength, power
• Power = how quickly you recruit motor units
• Examples: jumping, jumping jacks, hop squats, burpees
• Push-off movements from floor
• Benefits: heart rate, soft tissue stimulation, breathing improvement

31:47 – Flexibility and Tightness

• Can absolutely improve range of motion significantly
• Genetic component exists but can be overcome
• Hypermobile people (Ehlers-Danlos) more concerning than tight people
• Tight people may have increased nervous system responsiveness

32:23 – Root Cause Analysis

• Tight hamstrings example: may not be hamstring issue
• Could be hip mobility, pelvis movement, or back tightness
• Teaching hip hinge vs. pelvis tilting
• Hamstrings may be tight to stabilize other areas that aren’t moving well

35:00 – Proper Hamstring Stretching

• Never stretch hamstrings sitting on ground in forward fold
• Need load/weight bearing through the leg being stretched
• Ground reaction force essential
• Standing hip hinge or single-leg positions with foot loaded
• Traditional floor stretching targets back, not hamstrings

37:49 – Arc Wave Technology Story

• Dr. Barrett’s experience with electrical modality at Pain Week meeting
• Went from mid-shin reach to full toe touch in 5 minutes
• Technology disconnected autonomic firing causing muscle contraction
• Next day soreness from moving previously restricted tissues
• Demonstrates neurological vs. structural limitations

40:00 – Nervous System Safety

• Anesthesia example: can move limbs to any position when nervous system shut down
• Training brain to feel safe in new ranges of motion
• Preparation and priming vs. “biohacking” shortcuts
• Creating overall balance reduces guarding instincts

41:44 – Balance and Fall Prevention

• Frequent reports of improved reflexive responses
• Trips still happen but recovery is quick
• Key: rapid return to equilibrium prevents dangerous falls
• One-legged balance work without hanging on ligaments
• Activating muscles from toes to hips for full-body stability

42:10 – Pain Management Benefits

• Chronic pain clients show most significant changes
• Developing different relationship with body’s signals
• Empowering people to move despite previous avoidance
• Examples: menopause-related frozen shoulder, chronic low back pain

43:23 – Chronic Pain Approach

• Pain as hyper-vigilant nervous system response
• Teaching safe, nourishing movements
• Chronic pain prevents movement, but movement is needed
• Education component missing from traditional yoga
• Pain as signal to “please change what you’re doing”

45:00 – Diagnosis vs. Movement

• Doesn’t focus on specific diagnoses (herniated discs, etc.)
• Root cause: how you’re moving
• Changing movement patterns helps both structure and pain
• Providing tools for moving well in all life situations

45:51 – Platform and Accessibility

• Beautiful website with online platform
• Accommodates people with various limitations and injuries
• Modifications available for different physical conditions
• No matter where you are on musculoskeletal health spectrum

46:00 – LYT Daily Platform

• Created after international travel and workshop demand
• “Start Here” series for newcomers (more prescriptive, PT-like)
• Options for floor, wall, and chair modifications
• Launch pad with education on neutral spine, pelvis, core work

48:44 – Special Offer

• 5 weeks for $5 promotion
• Code: “movebetter”
• Payment page shows $40 initially, enter code for $5 discount
• Available through lit-yoga.com or direct platform access

50:00 – Final Commitment

• Dr. Barrett commits to starting program tomorrow
• 30-day challenge to establish habit
• Plans to report back on results
• Emphasis on gradual integration vs. overwhelming intensity

52:00 – Closing Philosophy

• Goal: feeling “at home in your bodies”
• Body is longest relationship we’ll have in our lives
• Many people don’t understand their bodies due to lack of education
• Learning about movement patterns reduces fear and pain

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