Dr. Ariele Foster: Wellilo Physical Therapy & Yoga

09/03/2026

I offered up this free webinar the other day packed full of information that I want to share with my patients. ...Many folks come to physical therapy (or avoid coming to physical therapy 😉) after not just an injury, but a re-injury.

The cycle of exercise > injury > return to exercise > re-injury is depressing. 😫

And it plagued me (Ariele) for a long time!

I packed this webinar with actionable:

✶ Mindset shifts
✶ Movement dosing guidelines
✶ Week over week ramp up goals / limits
✶ Cardiovascular markers
✶ and so much more

These are tips that I wish all of my patients and clients could deeply understand, and that are all grounded in decades of research. I stopped getting re-injured. I started getting stronger, and I help others do the same. That's why I offer this up for free.

Did you know there is a recipe to neither over-exercise or under-exercise? If you have been injured, and ESPECIALLY if you have been re-injured as you return to exercise, this webinar is for you. P️hysical therapist-led the recording breaks down evidenced based principles to play the long game for...

08/27/2026

I *doubled* my daily step count on vacation.

At home, I average around 8,500 steps a day. On this trip, I averaged 17,000 steps (~7.5-8 miles).

That’s a 100% increase.

The general rule of thumb for avoiding overuse injuries is to increase "training volume" (such as steps) gradually — no more than about 10% per week.

My frequency and time on my feet increased substantially and suddenly. That’s not what I typically recommend for exercise.

So why didn’t I end up with plantar fasciitis, a cranky knee, or some other overuse injury?

TLDR? Because I didn’t increase everything.
Plus, I decreased other things.

Read more details about how in my latest blog post AND come to my free webinar Sunday evening (link will be in the comments):

It is possible to push yourself physically without increasing your risk for injury. But there's a catch -- knowing the right movement dials for you.

02/23/2026

Still here? Hit the thumbs up button to let me know:). Guess what? I'm teaching online Tuesday night -- an intro to strength training for push ups or Chaturanga.

My chaturanga / push up looked very WORM LIKE for years. You know what didn't help? More Chaturanga.

While there are plenty of modifications one can do with bodyweight, the most efficient way to build strength is with weights.

But weight training isn't yoga! True. But what if small doses of weight training made you stronger for yoga? What if 60 minutes total time per week allowed you to focus on isolated muscles not just the compound movements of asana? What if it reduced injury risk? Built bone density? Revved your metabolism?

Class is priced sliding scale, and proceeds go to Stand with Minnesota. learn more / register here.
https://my.yogaanatomyacademy.com/live-class/intro-progressive-strength-chaturanga-push-ups/register

01/14/2026

This is an important read for yoga folks! One of the things that confused me before I became a physical therapist (in my early thirties) is how difficult it seemed to build strength without being injured and exhausted.

The problem was my former paradigm. As a serious student of yoga and teacher of yoga since my early 20s, I thought I could rely on yoga asana, and specifically group yoga (and occasional pilates mat) classes, to strengthen muscle.

I got somewhat stronger through asana.
To a point.
It was inefficient, far from linear, and I plateaued.

While it might seem obvious to the non-yoga practicing world that yoga is not a great place to focus on strength, young folks -- or anyone without any strength training background -- who fall in love with the welcoming spaces and communities of yoga (or other group fitness) hear and absorb misguided messages all the time.

^^That was me.

My most recent blog post tackles exactly why you are probably (sadly!) not actually strengthening your quads in a position like Warrior II. (But also: there is nothing wrong with group classes including yoga classes, just wrong expectations at times).

I hope you'll give it a read.

We associate effort with strength, but a just because something is difficult doesn’t mean you are getting stronger. Here's what you need to know.

06/06/2025

Avoiding squats is terrible advice, so I took a moment to write out why https://wellilo.com/blog/never-squat-again -- and if you are curious about Sunday's Deep Squat Decoded workshop -- I promise you it will be fascinating for everyone. Registration link is in the comments.

Squat Avoidance is Not a Strategy. You squat when you sit or stand from sitting and loss of leg strength correlates with earlier death. --------------

06/05/2025

In case you missed this / Deep Squat Decoded (online workshop to help you understand what is stopping you from the deep squat! -- great for yoga or movement teachers too) is happening this SUNDAY! June 8th 10am online -- here's where you can sign up: https://my.yogaanatomyacademy.com/live-class/deep-squat-decoded-making-malasana-more-accessible/register

05/29/2025

Over the years I've become more interested in the yoga shapes (asana) that serve a direct function in our daily lives. One of those poses is known as Malasana, or Garland Pose, and although there are more elaborate versions of it, the essence of it is a Deep Squat.

Deep Squats, when your bum lands close to your heels, are a way to rest without chairs, go to the bathroom in the wild, clean a low surface, pick up objects, tie your shoes... really -- there are countless uses for this move.

Two other things sparked this particular increased interest:
1) Realizing that my dad, now in his 70s, is a squatting master. He's labored all of his life, and I still see him squatting down to stir a paint can, or assemble something. I didn't realize how special that is until after I became a physical therapist!

2) Published research that came out in the last 10 years that tracks the correlation between being able to get on / off the floor without your hands and mortality. In other words, the easier of a time you have getting up and down, the greater your chances of not dying sooner than later.

So these are two of my inspirations.
In my workshop Deep Squat Decoded (Sunday June 8, online) I have a robust power point that looks at research, offers plentiful options for those with knee pain, ankle limitations, or even hip and low back issues.

I really aim for my teaching to be inclusive and empowering, not discouraging. So if you are SO discouraged about your potential for the deep squat, please show up -- I think it will be a great workshop with a little something for everybody.

Register here:

Learn tips on gaining comfort in the deep squat, known as malasana in yoga, with doctor of physical therapy Ariele Foster in this 2 hour, sliding scale, online workshop.

01/20/2025

Learned some things this week about managing dizziness in exercise and had to share!

Symptoms of dysautonomia, like orthostatic hypotension, came up a lot when I was teaching yoga, or when talking with patients who had to give up yoga.

This post highlights non-pharmacological ways to manage POTS, dizziness, lightheadedness and more. I hope you'll give it a read and share widely with anyone you know who is affected!

https://wellilo.com/blog/how-to-exercise-when-you-feel-faint-dizzy-or-have-dysautonomia-or-pots

01/05/2025

If you've ever wondered exactly WHY you can't seem to get into some yoga poses or other positions, watch this:

This is exactly what I’ll talk you through in Deep Squat Decoded on Sunday Jan. 5th 11am EST (link: https://my.yogaanatomyacademy.com/live-class/deep-squat-d...

01/02/2025

Happy New Year, all. I write an awful lot about ways to AVOID needing a physical therapist. Don't get me wrong: I LOVE what I do as a physio and love being treated by physios when I am in need. But there are some particular LANDMINES that come up in January every year that are utterly avoidable. Read my latest blog post for more. .. and I'm truly wishing you a wonderful 2025.

https://wellilo.com/blog/all-or-nothing-new-years-resolutions