Rachel Ishiguro Yoga

Rachel Ishiguro Yoga Rachel (she/her) is a certified yoga therapist (C-IAYT) in San Diego. She teaches people with chroni

I'm a C-IAYT certified yoga therapist who supports people with chronic pain and other health conditions to reduce symptoms and thrive. My work focuses on improving movement patterns, building mindful awareness and a loving (re)connection to the body, and nurturing rest. I support my clients to:
- Reduce chronic pain and tension
- Become more responsive and resilient under stress
- Recover from or

adapt to illness or injury
- Get more restful sleep
- Return to activities that are important to them
- Improve their strength, stability, and ease of movement
- Improve their energy and wellbeing

For more information, visit rachelishiguroyoga.com or book your free online consultation at rachelishiguroyoga.as.me/FREEconsultation.

04/25/2026

When you shift your weight to one leg for a balance pose (or as part of your daily movement), this is when your strong outer hip muscles really get to shine as pelvic stabilizers.

If these muscles are not working to keep your pelvis level, you'll see the standing/ weight-bearing side hip jut out and the opposite hip drop down. This is because your pelvis actually tips to one side in addition to your leg moving towards the midline of your body.

If you're able to use the strength of your outer hips and your felt awareness of body positioning to keep your pelvis more level, your standing/ weight-bearing leg still needs to move in towards the center of your body but you will NOT see your opposite hip drop.

This makes for more efficient movement, better control and balance, and potentially less demand on your knees and low back. It can also help reduce the feeling of instability, reassuring your brain that you're in control of your movement—and this may even contribute to reduced pain and tightness over time.

Give this simple adjustment a try, and let me know in the comments what you noticed.

Happy Earth Day! It also happens to be my (48th) birthday and I'm grateful to share my day with our Mother Earth.When it...
04/22/2026

Happy Earth Day! It also happens to be my (48th) birthday and I'm grateful to share my day with our Mother Earth.

When it comes to appreciation for our planet, nobody puts it into words quite like Mary Oliver did. I think I can aspire to nothing better than to "keep my mind on what matters, which is my work, which is mostly standing still and learning to be astonished."

This is the lesson that keeps on unfolding, and the earth always gives us more reasons to be astonished. If you'd like to celebrate with me today, I hope you'll take a moment to step outside and marvel at the sky, or a phoebe, or a delphinium.

And then take good care of our mother. We need her. 🌏🌎🌍

Here's the whole poem for your reading pleasure.

➖

Messenger
by Mary Oliver

My work is loving the world.
Here the sunflowers, there the hummingbird—
equal seekers of sweetness.
Here the quickening yeast; there the blue plums.
Here the clam deep in the speckled sand.

Are my boots old? Is my coat torn?
Am I no longer young, and still half-perfect? Let me
keep my mind on what matters,
which is my work,

which is mostly standing still and learning to be
astonished.
The phoebe, the delphinium.
The sheep in the pasture, and the pasture.
Which is mostly rejoicing, since all the ingredients are here,

which is gratitude, to be given a mind and a heart
and these body-clothes,
a mouth with which to give shouts of joy
to the moth and the wren, to the sleepy dug-up clam,
telling them all, over and over, how it is
that we live forever.

04/20/2026

Hip circles can be a great way to get your hips moving!

Joints are made to be used, and moving them more can have a lot of benefits:
🎯 Lubricating your joints
🎯 Improving circulation, nourishing tissues, and removing waste
🎯 Reducing symptoms such as pain, inflammation, and stiffness
🎯 Improving your brain-body connection and movement patterns
🎯 Better function for daily movement and balance
🎯 Injury prevention

There are many more hip circle variations, but here are three good ones you can try.
1️⃣ Supine: This one is good if you can't be on hands and knees. For best results, see if you can keep your pelvis quiet and move through your hips.

2️⃣ Table Pose: There are many variations of this. To focus on your hips, you might quiet movement in your spine and pelvis, and focus on sensations around the hip joints.

3️⃣ Single Leg: Use a small ball or similar behind the knee to help isolate the hip, and keep your pelvis and low back as still as you can. Move really slowly, especially through the sticky bits (I sped up a bit to fit the short video format) and focus on finding your largest pain-free range of motion.

For all of these, don't forget to move in the opposite direction, and for the single-leg version, don't forget the second side!

If you tried these, which was your favorite? Let us know in the comments.

04/17/2026

Your hips don’t just “open”… they move in a lot of different ways.

This clip is a small look at hip extension—the action of taking your leg behind you. It shows up in everyday things like walking, and in yoga poses like Warrior 1.

When you slow down and really explore it, you start building a clearer internal map of your body through proprioception and interoception. That awareness is what helps shift movement patterns and can even ease tension over time.

This is just a piece of the practice.
You can find the full session on YouTube (link in bio) to explore it step by step.

No props needed—but if you have a block or something to stand on, bring it in.

Earlier this week, I shared a Reel showing hip external rotation in Supta Padangusthasana, or Reclined Hand-to-Big-Toe P...
04/16/2026

Earlier this week, I shared a Reel showing hip external rotation in Supta Padangusthasana, or Reclined Hand-to-Big-Toe Pose.

This movement helps strengthen muscles that are important for hip stability. Working on isolating external rotation can help shift how hip movement impacts your low back, and it can improve overall function in the lower body.

Here are some common yoga poses where this movement shows up. Why is this information useful?

If you struggle with hip external rotation, you may experience pain or discomfort in these poses, or you may just find them challenging.

Conversely, working on isolating the hip movement in these poses could help you improve this movement pattern. I often use props with my clients to help them feel into the external rotation when doing these poses.

I recommend working with a knowledgeable teacher or yoga therapist if you're having difficulty, as general information like this post can sometimes feel hard to apply to your specific body.

The postures I've included here are:
🔹 Ankle-to-Knee/ Reclined Pigeon Pose (Supta Kapotasana) - in fact, any variation of Pigeon Pose relies on external rotation in the front/ bent leg

🔹 Warrior 2 Pose (Virabhadrasna 2 Pose) in the front bent leg. See also other standing poses with similar legs, including Extended Side Angle (Utthita Parsvakonasana) and both legs of Goddess Pose (Kaliasana)

🔹 Triangle Pose (Trikonasana) in the front leg

🔹 Tree Pose (Vrksasana) in the lifted leg

🔹 Bound Angle/ Cobbler's Pose (Baddha Konasana) and its variations, in both legs

Can you think of other yoga poses that use this common movement pattern? Share your ideas in the comments.

04/14/2026

Hip external rotation is a movement that shows up in a lot of yoga poses. Working on strengthening this movement pattern is helpful for hip stability. If you have pain or persistent tightness in your hips, legs, or low back, you may also find it useful to practice external rotation of your hips.

The video shows what hip external rotation looks like in Supta Padangusthasana, or reclined Hand-to-Big-Toe pose, with a strap. You can also move your leg in this way in a variety of other positions.

If you try it, what do you notice? Does this movement feel the same for you on both sides? Is it easy or challenging? Is there discomfort that arises? Where do you feel the work happening?

Later this week, I'll be sharing some other common yoga poses where this movement shows up. Post your ideas in the comments.

04/10/2026

When we do Bird Dog, we often go straight to the balance pose (opposite hand and leg lifted). However, this can be challenging or impossible for many folks.

Also, if you struggle with pelvic stability, shoulder stability, or hip stability, going straight to this version of the pose is a missed opportunity! I love Bird Dog for learning to maintain control through the shoulders, pelvis, and hip joints, and for learning to coordinate the whole body together with ease and without gripping, bracing, or pain.

Obviously, this pose is a no-go in this form if you can't be on hands and knees, but no worries - there are other ways to work on these skills, so check in with a knowledgeable yoga therapist or other professional who can guide you.

The video includes variations for working on hip movement while maintaining stability in the shoulders, pelvis, and opposite hip.

You'll notice that for the variations in the video, I'm cueing you to keep your abdomen relaxed. You may get some gentle engagement, especially when you get to the stage of lifting your leg (but don't rush this!) This should be in response to the leg moving (not preparatory) and fairly mild. These movements do not require full abdominal bracing if you have good control and coordination of your movement, so build these first.

Need help? Ask your questions in the comments. If this practice is revealing some gaps in your movement, we can work on building these skills more gradually through a private yoga therapy program. To get started, send me a DM or use the link in my bio to book a free call.

You may have seen that I'm going to be sharing information and yoga therapy practices for hips this month.Why hips?I end...
04/07/2026

You may have seen that I'm going to be sharing information and yoga therapy practices for hips this month.

Why hips?

I end up working on this part of the body with most, if not all of my clients at some point.

Your hips are so important! Some of the things they do:
✨ Hip muscles generate movement and create power for walking & running.
✨ How your hips move affects how your feet connect to the ground, and how forces can move through your feet, legs, knees, and up into the core of the body.
✨ Hip movements and positions are related to what's happening in your pelvic floor muscles at the base of your pelvis, to your breathing, to your low back, and more.
✨ Good hip movement is essential to all standing yoga postures.

I get curious about what's happening in someone's hips when I hear about pain or persistent tightness anywhere in the lower body. (Think low back and below.) However, it's also not uncommon to see a relationship between how the hips are moving and what someone's experiencing in their shoulders or neck.

Most of us don't move our hips as much as we could, so it's often helpful to focus on isolating and coordinating all the different movements of the hips. Even just getting things moving can sometimes make a huge difference in how you feel!

There's a lot of muscle in this part of the body, and sometimes we lack awareness of what's happening for a variety of reasons. Working on your hips helps build a lot of awareness of what you're feeling as you move through the world, and that can help improve mobility and reduce symptoms.

Including a variety of hip movements is one of the strengths of yoga asana (postural) practice. What are your favorite yoga poses for working on your hips?

Stay tuned this month for some of mine!

04/03/2026

Your hips do more than hold you up. They have to work with your brain to keep you steady while you walk, balance, and move through daily life.

In this clip, we're exploring what hip stability actually means and how to start building it using the wall and a yoga block.

The full practice is on YouTube. Link in bio to find it!

Join me for Gentle Yoga this April, a weekly practice to support the shift into spring with steady, mindful movement.🗓 W...
04/01/2026

Join me for Gentle Yoga this April, a weekly practice to support the shift into spring with steady, mindful movement.

🗓 Wednesdays in April
⏰ 10:00–11:00am PT on Zoom
✨ Recordings included so you can join live or practice later

These classes blend quiet meditation, slow and supportive movement, and restful poses to help your body move a little more freely while keeping the practice calm and grounded. We’ll focus on easing into the season rather than doing more just because the days are getting longer.

All bodies and experience levels are welcome.

If you’re noticing a bit more energy this time of year and want a gentle way to work with it, this class offers space to move, breathe, and reset.

👉 Come practice with us this April. [link in bio]

The gunas (Ayurvedic qualities) of adhesion can show up in various ways. On one hand, we have CLOUDY, SLIMY, or STICKY; ...
03/30/2026

The gunas (Ayurvedic qualities) of adhesion can show up in various ways. On one hand, we have CLOUDY, SLIMY, or STICKY; on the other, we have CLEAR.

Remember gunas are not inherently good or bad - we need balance to feel our best! If you're interested in gunas & food, I encourage you to investigate this with an Ayurvedic practitioner.

🪟CLOUDY/ SLIMY/ STICKY🪟

One obvious physical expression of this guna is mucous. We also see firm joints, and a solid body. Mentally, we see cohesive relationships, deep attachments, and strong memory.

Too much cloudiness may show up as excess mucous, poor awareness, and addiction, obsession, or unhealthy attachments.

Weather that increases cloudiness includes fog & clouds, mud, or humidity.

🪟CLEAR🪟

Clarity creates eyes, skin, nose, and tongue that are healthy & unobstructed. Mentally, look for quick thinking, ease of understanding, and insight/ intuition.

Too much clear guna can result in forgetfulness, loneliness, emptiness, and over-cleansing.

Blue skies & good visibility are clear weather conditions.

🪟Adjusting your practice🪟

🚩 Add more cloudiness in fall; for forgetfulness or a feeling of disconnection; for poor emotional boundaries.

Ideas for yoga: work at a pace where you can absorb the practice; keep things simple to assist memory; use repetition in poses & other practices; use unfocused gaze; try mantra meditation.

🚩 Add more clear guna in late winter & spring; when preoccupied, obsessed, or stuck; to remove obstructions in body, heart, and mind.

Ideas for yoga: practice with purpose & know your why; work with Sankalpa (intention/ affirmation) at the beginning & end of practice; pay attention to details; work with a yoga therapist or other professional who can help you understand more about what's happening in your body-mind; do Nadi Shodhana or other clearing breathwork; include meditation.

👉 Which quality do you need more of right now?

03/27/2026

The density gunas (Ayurvedic qualities) can be really useful in yoga therapy. This pair of opposites is OBVIOUS/BIG & SUBTLE.

Remember gunas are not inherently good or bad - we need balance to feel our best! If you're interested in gunas & food, I encourage you to investigate this with an Ayurvedic practitioner.

🏞️BIG/OBVIOUS🏞️

This guna encompasses large build, hands, feet, nose, and eyes. Mentally, we see big feelings expressed clearly or dramatically.

Too much obvious quality may result in a body size that is too big for the individual, explosive emotions, or pain.

Weather that increases the obvious guna is large or dramatic, such as earthquakes, storms that travel over large areas, or any conditions you can't help but notice.

🏞️SUBTLE🏞️

Subtlety manifests as goose bumps, twitches, and subtler experiences such as energy, emotions, intellect, and spirit. It can come through in experiences that are below our level of awareness - the unconscious or subconscious.

Too much subtlety can create spaciness, anxiety, insecurity, or ignorance.

Weather that expresses the subtle guna includes fine mist or rain, microclimates, or minute shifts in light.

🏞️Adjusting your practice🏞️

🚩 Add more obvious guna early in a seasonal transition or when weather is unpredictable; if "blissed out" or spacey; to increase embodied awareness.

Ideas for yoga: find a consistent pace; focus on larger movements, simple practices, and stronger sensations; use breath counting to make the rhythm of the breath more obvious or Ujjayi to make the breath audible; chant out loud.

🚩 Add more subtle guna during typical seasonal weather; when working with pain & trauma; for inner inquiry & to explore more layers of the self.

Ideas for yoga: play with small changes in pace, smaller movements, and detailed inquiry; pay attention to how you feel before, during, and after; feel into deeper (invisible) tissues such as joints & organs; explore mantra, mudra, meditation, and breath.

👉 Which quality do you need more of right now?

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3517 Del Rey Street, Suite 108
San Diego, CA
92109

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