Episode 22: Guided Meditation: Dealing with Your Inner Bitch

If you’re having a hard time managing your anger, this meditation is a great exercise for learning how to respond instead of reacting to the stresses inherent to dentistry.

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Downward-facing Dog Variations to Avoid Wrist Strain in Dental Professionals

Downward-Facing Dog with a chair is a pose that can be done in between dental patients, at lunchtime or even at home. Working with a chair, as opposed to the traditional version on the floor, is great for keeping pressure off of the hands and keeping your wrists in a more neutral position. And what dental professional isn’t concerned about that?

This pose is wonderful for activating the triceps, stabilizing shoulder blade muscles and lengthening your spine, especially after a long dental procedure. Going deeper into the pose will also give you a nice hamstring stretch which should feel great after prolonged sitting or pressing on a rheostat.

Because these variations are more approachable than a traditional Downward-Facing Dog on a yoga mat, it is especially suitable for someone who is new to yoga or still building strength to do the traditional pose. Using a chair for this pose is especially helpful for dentists or dental hygienists who have wrist pain or stiff shoulders.

Before coming into the pose, find a chair without wheels or prop your chair against the wall so it doesn’t move.

Dr. Josie Dovidio in Downward Dog Pose utilizing a chair for an easy variation you can do while at work.

Place your hands on top of the chair back and slowly walk backward as you bend at the hips. Keep your feet hip distance apart and parallel to each other.

Bend your knees slightly and bend from your hips so that your back and arms are straight. Press into the chair back with your open palms to activate your triceps.

Energetically draw your hips back behind you in order to lengthen your spine. Drop your head so that your arms are alongside your ears. Stay for 3-5 breaths.

If you’d like to go a little deeper, try straightening your legs for a bit of a hamstring stretch.

Bend at the hips and place the area just above your elbows on the top of the chair back. Slowly walk backward as you bend at the hips. Keep your feet hip distance apart and parallel to each other.

Bend your knees slightly and bend from your hips so that your back and arms are straight. Bend your arms so that your finger tips touch your shoulders and breathe into the triceps.

Energetically draw your hips back behind you in order to lengthen your spine. Drop your head so that your arms are along side your ears. Stay for 3-5 breaths.

Again, if you’re up to go a little deeper, try straightening your legs for a bit of a hamstring stretch.

Place your hands on the chair seat and slowly walk backward as you bend at the hips. Keep your feet hip distance apart and parallel to each other.

Bend your knees slightly and bend from your hips so that your back and arms are straight. Press into the top of the chair with your open palms to activate your triceps.

Energetically draw your hips back behind you in order to lengthen your spine. Drop your head so that your arms are along side your ears. Stay for 3-5 breaths

If you’re up to go a little deeper, try straightening your legs for a bit of a hamstring stretch.


To come out of the pose:

Bend your knees and slowly walk forward toward the chair as you bend at your elbows. When you are a foot or so from the chair, bend both knees, press into your feet evenly and come up to standing.


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Chairside Warrior II

Warrior II with a chair is great when you want to re-focus, need some confidence or want to stretch your hips and legs, especially after pressing on a rheostat for a while. 

Using a chair with wheels is not ideal since it can be unstable, but virtually any chair will do. I suggest you try this at work and do it while a patient is getting numb or before you head out for lunch, and definitely at the end of the clinical day!

Dr. Josie Dovidio | Warrior II Pose | Chair Yoga | Yoga for Dentists
Dr. Josie Dovidio in Warrior II Pose utilizing a chair for an easy variation you can do while at work.
  • Start seated with your butt at the edge of the chair but toward the middle of the seat. 
  • Pivot your torso so that you can sit on your right side. 
  • Open your left hip to the left side so your left leg is straight, off the chair and behind you.
  • Angle your left foot in towards your midline so that your left ankle is behind your left toes.
  • Keep your right foot on the floor and your sit bones on the chair. 
  • Place a yoga block (or lab box, if you’re at work) under your right foot if it doesn’t reach the floor.
  • If your bottom is lifting off the chair, place a yoga blanket or a pillow underneath your bum and settle into the pose. If you’re doing this while in the office, towels or a rolled up lab coat work well.
  • Stretch your arms out into a T with palms facing down.  
  • Gaze over your right hand and hold the pose for 3-5 breaths. 

Come back to center and perform the same steps on the left side.


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Consider subscribing to this website (it’s free) and share it with your dental friends. Helping other dentists live better lives is a great way to give back to the dental community!

Want more? Check out yoga for dentists on these platforms for additional content:

Episode 21: Common Musculoskeletal Issues in Dentistry & Yoga Therapy with Caitlin Parsons, RDH

Registered Dental Hygienist and Yoga Therapist Caitlin Parsons and I discuss the common musculoskeletal issues she sees in her dental clients, what yoga therapy is and why you should consider it as part of your “career longevity” toolbox! 

Visit Caitlin’s website for a free yoga therapy class for neck and shoulders and a free 5-day Change Your Posture, Change Your Life Challenge  

Caitlin on Instagram
Caitlin on Facebook 
🧘🏻‍♀️🙏🏻 🦷


Want the visual experience? Watch here!

Or, listen on your favorite podcast listening app or right here!

Hang out with like-minded dental professionals on Facebook or Instagram @yogafordentists



Consider subscribing to this website (it’s free) and share it with your dental friends. Helping other dentists live better lives is a great way to give back to the dental community!

Want more? Check out yoga for dentists on these platforms for additional content:

Yoga for Stiff Necks

Do you need to release tension in your neck? That’s a silly question to ask dental care providers. Of course you do! Do these simple yoga moves in between patients, with or without your PPE! Breathe through each movement to loosen up a tight neck during a busy day of dentistry.
🧘🏻‍♀️🙏🏻 🦷

Watch here!

Subscribe to the Yoga for Dentists YouTube Channel

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Consider subscribing to this website (it’s free) and share it with your dental friends. Helping other dentists live better lives is a great way to give back to the dental community!

Want more? Check out yoga for dentists on these platforms for additional content:

Episode 20: Box Breathing -A Stress Management Tutorial for Dentists

If you’re new to meditation and not sure where to start, this episode is for you. This tutorial offers an easy breathing technique that anyone can do no matter what level of experience you have or wherever you find yourself. In other words, you don’t have to sit on a meditation pillow or lie down. And you don’t have to be in a zen garden wearing linen. You can just be sitting in your private office, in your car or even in the operatory while numbing a patient.
🧘🏻‍♀️🙏🏻 🦷

Box Breathing: A Stress Management Tutorial for Dentists

Prefer a visual experience? Watch here!

Or, listen on your favorite podcast listening app or right here!

Hang out with like-minded dental professionals on Facebook or Instagram @yogafordentists



Consider subscribing to this website (it’s free) and share it with your dental friends. Helping other dentists live better lives is a great way to give back to the dental community!

Want more? Check out yoga for dentists on these platforms for additional content:

Episode 19: Farting During Yoga

If you’ve avoided yoga for fear of passing gas, rest assured, you are not alone. Watch or listen to learn why farting happens during yoga and what to do about it. 🧘🏻‍♀️🙏🏻 🦷


Prefer a visual experience? Watch here!

Or, listen on your favorite podcast listening app or right here!

Hang out with like-minded dental professionals on Facebook or Instagram @yogafordentists



Consider subscribing to this website (it’s free) and share it with your dental friends. Helping other dentists live better lives is a great way to give back to the dental community!

Want more? Check out yoga for dentists on these platforms for additional content:

Back and Shoulder Stretch with Eagle Pose Variation

Last month I posted a video on the Yoga for Dentists YouTube Channel showing how to do Eagle Pose (a shoulder stretch) during the clinical day, even while wearing PPE!

You can watch it here:

This video received a lot of nice feedback in the private Facebook group, so today I wanted to show you a way to stretch your shoulders in the evening.

Avoid these poses if you have a shoulder injury or consult with your physician before attempting these.

Prone Back and Shoulder Stretch with Yoga Block
  • Place a yoga block in front of you, place both of your upper arms and elbows on the block, with hands in prayer pose.
  • Sink into your shoulders and see how that feels.
Eagle Pose Variation
  • To go into a deeper stretch: Place a yoga block in front of you, place one arm on the block with palm facing up, cross your other arm over near the elbow.
  • Bend both arms at the elbow and see if you can get the palms of your hands to touch each other. It would really be helpful to review the Eagle Pose video posted above to see this in action.
  • Unwind your arms to release.

Show me your practice by tagging me on Instagram @yogafordentist or posting in our private Facebook Group – Yoga for Dentists!

Items pictured in this post:

Because people often email me to ask, I’m going to start including anything in the photos that might be of interest:

Yoga block: https://amzn.to/3pID3kL

Yoga mat: https://amzn.to/3kfCe1z

Yoga pants by Colorful Koala: https://amzn.to/3dPIuMH

Yoga top by Mippo: https://amzn.to/2NOtljJ

Yoga bra by Queenieke: https://amzn.to/2ZGEKos


Consider subscribing to this website (it’s free) and share it with your dental friends. Helping other dentists live better lives is a great way to give back to the dental community!

Episode 18: Best Yoga Styles for Dentists & Dental Hygienists

In this episode, I answer a question I received by DM from a dentist who is new to yoga. There are so many styles of yoga, which type is best for dentists? Watch this to hear my opinion based on over 20 years of experience. 🧘🏻‍♀️🙏🏻 🦷


Prefer a visual experience? Watch here!

Or, listen on your favorite podcast listening app or right here!

Hang out with like-minded dental professionals on Facebook or Instagram @yogafordentists



Consider subscribing to this website (it’s free) and share it with your dental friends. Helping other dentists live better lives is a great way to give back to the dental community!

Want more? Check out yoga for dentists on these platforms for additional content:

Episode 17: Guided Meditation: What the World Needs

This guided meditation encourages you to ponder what makes you come alive. It also includes a quote from Howard Thurman, in recognition of Black History Month.

Listen on your favorite podcast listening app or listen here!

Hang out with like-minded dental professionals on Facebook or Instagram @yogafordentists

Click here to receive a FREE End of Workday Meditation!

Consider subscribing to this website (it’s free) and share it with your dental friends. Helping other dentists live better lives is a great way to give back to the dental community!

Want more? Check out yoga for dentists on these platforms for additional content: