5 Easy Tips for Bone-Deep Sleep Tonight

{"slug":"5-easy-sleep-tips-for-bone-deep-sleep-tonight","recentPosts":[{"id":"clgc1nu7j1uwk0birznqai3x1","slug":"10-yoga-poses-for-multiple-sclerosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses to Enhance Wellness for Multiple Sclerosis Patients","subTitle":null,"seoTitle":null,"seoDescription":"Learn about Yoga for Multiple Sclerosis and how it can help manage symptoms. Improve your quality of life with these yoga poses.","readTime":null,"excerpt":"Discover yoga for multiple sclerosis - improve your quality of life with these poses.","tags":[],"createdAt":"2023-04-11T09:12:29.35505+00:00","coverUrl":"aydrjq4doquwuaot8kt7.jpg","content":{"text":"Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system. It can cause a range of symptoms, including fatigue, muscle weakness, and difficulty with balance and coordination. While there is no cure for MS, practicing yoga can help manage symptoms and improve overall health and well-being. Before starting a yoga practice, it's important to consult with a healthcare provider to ensure safety and effectiveness.\\n\\nBenefits of Yoga for Multiple Sclerosis\\nStress and Fatigue Reduction: Yoga provides a calming and relaxing effect on the body and mind, which can help ease the mental and physical stresses of MS. It can lead to a reduction in fatigue levels and promote a more peaceful state of mind.\\nImproved Balance and Coordination: MS can cause issues with balance and coordination, but yoga can help improve these areas. The practice of yoga involves movements that require balance and coordination, which can improve the function of the nervous system.\\nIncreased Flexibility and Strength: Yoga poses require the use of muscles that may not be utilized in everyday activities. Practicing yoga regularly can lead to increased flexibility and strength, which can improve overall fitness levels.\\nRespiratory Function Improvement: MS can affect respiratory function, but yoga can help improve breathing patterns. Certain yoga practices involve deep breathing exercises that can help increase lung capacity and oxygenation of the body.\\nPain Management: MS can cause pain and discomfort, but yoga can be an effective tool for managing these symptoms. The gentle movements of yoga can help relieve tension and tightness in the muscles, which can reduce pain and improve overall comfort.\\nImproved Overall Health and Well-Being: By providing a range of physical and mental benefits, yoga can improve overall health and well-being for individuals with MS. Regular practice can promote a sense of inner calm and peacefulness, which can positively impact all areas of life.\\n\\nYoga Poses for Multiple Sclerosis Symptom Management\\nSeated or chair yoga poses are ideal for individuals with limited mobility, while standing poses are suitable for those with greater mobility. Focus on poses that improve balance, coordination, and flexibility, such as:\\n\\n1.Child's Pose (Balasana): \\n\\nSit on your heels with your knees apart, and fold your torso forward, resting your forehead on the floor. Stretch your arms forward, palms facing down. Hold for 5-10 deep breaths.\\n\\n2.Cat-Cow (Marjaryasana-Bitilasana): \\n\\nStart on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale and lift your chest and tailbone towards the ceiling (Cow pose), and exhale, rounding your spine towards the ceiling (Cat pose). Repeat for 5-10 breaths.\\n\\n3.Warrior II (Virabhadrasana II): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms out to the sides, and gaze over your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n4.Tree Pose (Vrksasana): \\n\\nStand with your feet hip-distance apart, and shift your weight onto your left foot. Place your right foot on your left thigh, and balance here. Place your hands in prayer position at your heart or extend your arms overhead. Hold for 5-10 breaths and repeat on the other side.\\n\\n5.Downward-Facing Dog (Adho Mukha Svanasana): \\n\\nFrom a tabletop position, walk your hands forward and lift your hips up and back, forming an inverted V-shape with your body. Press your hands and feet into the ground and hold for 5-10 breaths.\\n\\n6.Warrior I (Virabhadrasana I): \\n\\nFrom a standing position, step your left foot back and turn it out 45 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms overhead and gaze forward. Hold for 5-10 breaths and repeat on the other side.\n\\n7.Sphinx Pose (Salamba Bhujangasana): \\n\\nLie on your stomach with your elbows under your shoulders and forearms on the ground. Press into your forearms and lift your chest up, keeping your shoulders relaxed. Hold for 5-10 breaths.\n\\n8.Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and feet hip-distance apart. Press into your feet and lift your hips up, keeping your arms and shoulders on the ground. Hold for 5-10 breaths.\\n\\n9.Triangle Pose (Trikonasana): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Extend your arms out to the sides and reach forward with your right hand, placing it on your shin or a block. Gaze up at your left hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n10.Corpse Pose (Savasana): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to fully relax. Stay here for at least 5-10 minutes.\\n\\nBreathing and Meditation Practices for Yoga for Multiple Sclerosis\\nHere are some breathing and meditation practices that can be incorporated into a yoga practice for multiple sclerosis symptom management:\\n\nDeep Breathing: Sit comfortably and take deep, slow breaths through the nose, filling the lungs completely. Exhale slowly through the nose, releasing all the air. Repeat for several minutes.\\nAlternate Nostril Breathing: Sit comfortably and use the thumb to close one nostril while inhaling through the other. Then, use the ring finger to close the opposite nostril while exhaling through the first. Repeat for several minutes.\\nMindful Breathing: Focus on the sensation of the breath as it enters and leaves the body. If the mind wanders, gently bring the focus back to the breath.\\nBody Scan Meditation: Lie down or sit comfortably and bring attention to each part of the body, starting from the toes and moving up to the head. Notice any sensations or tensions and release them as you move through each part.\\n\\nConclusion\\nPracticing yoga can provide many benefits for individuals with multiple sclerosis, including reduced stress and fatigue, improved balance and coordination, and increased flexibility and strength. Incorporating yoga poses and practices into your routine can help manage symptoms and improve overall health and well-being. Remember to consult with a healthcare provider and find a qualified yoga teacher to begin a safe and effective practice."},"category":["fitness"]},{"id":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","subTitle":null,"seoTitle":null,"seoDescription":"Alleviate carpal tunnel symptoms with yoga! Discover 10 poses to reduce pain and improve wrist and hand health. Learn best practices and protect yourself.","readTime":null,"excerpt":"Relieve carpal tunnel with yoga! 10 poses to manage symptoms and improve wrist and hand health.","tags":[],"createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious."},"category":["fitness"]},{"id":"clg3manw0c2300bk8q089x7gd","slug":"yoga-for-improved-mobility","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Top 10 Yoga Poses for Improved Mobility: Unlock Your Body's Potential","subTitle":null,"seoTitle":null,"seoDescription":"Yoga is an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.","readTime":null,"excerpt":"Learn about the best yoga poses for improving your mobility.\n","tags":[],"createdAt":"2023-04-05T11:40:10.955124+00:00","coverUrl":"mo0n5st8ek3dj2p0m8ib.jpg","content":{"text":"We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.\\nWhat do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.\\n\\nHow Yoga Improves Mobility?\\nA typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.\\nFlexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.\\nBuilding strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.\\nIt may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.\\nThe best part about yoga is that it's low impact, and it's approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at \\nMyYogaTeacher\\n.\\n\\nYoga Poses for Better Mobility\\nTo get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. \\n1.Sun Salutations\\n\\nStart at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:\\nUpward Salute\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nLow Lunge (left foot forward)\\nPlank\\nFour-Limbed Staff pose\\nUpward Facing Dog or Cobra\\nDownward Facing Dog\\nLow Lunge (right foot forward)\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nUpward Salute\\nReturn to Mountain pose\\nRepeat\\n\\n2. Chair Pose\\n\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Low Lunge\\n\\nFrom your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.\\n\\n5. Plank\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\\n6. Cobra Pose\\n\\nStart by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\\n7. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n8. Bow Pose\\n\\nLie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.\\n\\n9. Bridge Pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\n10. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":[]},{"id":"clg0gw3o0ycc30ak0rlfm4ea9","slug":"yoga-for-endometriosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Endometriosis: 6 Easy Poses to Try at Home","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can help ease symptoms of endometriosis, and it’s a great option for women who are looking for a low-risk, low impact way to cope with the condition.","readTime":null,"excerpt":"Learn the best yoga poses for endometriosis symptoms.\n","tags":[],"createdAt":"2023-04-03T06:45:34.990165+00:00","coverUrl":"htglzgglkwtr6is6mzmi.jpg","content":{"text":"Endometriosis is a disorder that affects about 190 million women worldwide, causing painful periods, infertility, and other severe symptoms that can significantly reduce the overall quality of their lives. While science is still working to fully understand endometriosis, right now there are a few ways in which women can manage the symptoms of this painful condition, including medication, surgery and various forms of therapy. Yoga can also help ease symptoms, and it’s a great option for women who are looking for a low-risk, low impact way to cope with endometriosis.\\nYoga helps reduce the troubling symptoms of endometriosis in a few different ways. The overall practice of yoga activates the parasympathetic nervous system, which is responsible for operating the body's relaxation and digestive responses. These responses tell your body to slow down and rest, which are crucial when it comes to reducing the pain, anxiety, and stress that comes with endometriosis.\\nYoga also enhances blood flow to your reproductive organs, which can help reduce inflammation and promote healing. Yoga poses work to stretch the muscles and tissues around your uterus and ovaries, which can help reduce the intensity and duration of menstrual cramps.  Endometriosis commonly causes intense chronic pain in the pelvis, lower back, and hips, which yoga can help alleviate through gentle stretches and movement that help open up and relax the muscles in these areas.\\nEndometriosis can also cause infertility due to scarring around the reproductive organs, but yoga can help offset this issue by increasing blood flow to the area and lowering inflammation. Yoga also works to balance your hormones by reducing cortisol and other stress hormones and regulating your menstrual cycle.\\nIn terms of mental health, yoga is one of the most effective tools in managing anxiety and depression, which are common symptoms of endometriosis. This condition can cause immense chronic pain, which typically results in emotional distress that yoga can help alleviate. Yoga sends signals to your mind and body that encourage both to relax, reducing tension, calming anxious thoughts, and improving your sense of well-being.\\n\\nWhat Types of Yoga are Best for Endometriosis?\\nThere are many different kinds of yoga, but if you’re experiencing symptoms of endometriosis you may want to stick with gentle postures like those you would perform in Hatha, Restorative, Gentle, or Yin yoga. These types of yoga focus on easy, low-impact movement, along with relaxation and stress reduction, and they typically involve some type of yogic breath work – which can also help reduce inflammation and chronic pain.\\nIf you’re considering yoga for managing your symptoms of endometriosis, there are certain precautions you should take in order to avoid making those symptoms worse. While you’re on your period, it’s important to avoid inverted postures that might interrupt or change your body’s natural flow. If a specific posture causes pain or discomfort, exit the pose immediately and take a break. It’s important to listen to your body and avoid any kind of position that doesn’t feel good. If you’re unsure about your alignment or you’d like some guidance on how to practice yoga for endometriosis, you can enroll in an online class or book a private session with one of the instructors here at \\nMyYogaTeacher\\n.\n\\n6 Easy Yoga Poses for Endometriosis\\nIf you’re experiencing the painful symptoms of endometriosis, try the gentle poses below for some relief.\\n1.Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n2. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n3. Fixed Angle Pose\\n\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n4. Seated Forward Fold Pose\\n\\nSit in the center of your mat with your legs stretched out in front of you. Take a deep inhale and raise your arms directly over your head. As you exhale, slowly lean forward and place your head and chest on top of your legs, and grab your big toes with both of your hands. Tuck your chin and curl abdomen, relaxing your lower back as you sink into this pose. Hold for one minute.\\n\\n5. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Legs Up The Wall Pose\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\nPranayama for Endometriosis\\nYogic breath work can help ease feelings of stress and anxiety, while giving you tools with which to manage pain. Try these breathing exercises to encourage a sense of calm and relaxation.\\n1.Nadi Sodhana or “Alternate Nostril Breathing”\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n\\n2. Ujjayi or Ocean’s Breath\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n"},"category":["yoga_poses"]},{"id":"clg0fojrzxeqr0biq6yvfzdjk","slug":"yoga-for-acid-reflux","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga and Digestion: 8 Poses to Help Ease Acid Reflux Symptoms","subTitle":null,"seoTitle":null,"seoDescription":"Yoga helps alleviate symptoms of acid reflux and prevent onset by reducing stress and anxiety, activating your digestive system, and improving your posture.","readTime":null,"excerpt":"Learn the best poses for reducing acid reflux.\n","tags":[],"createdAt":"2023-04-03T06:11:42.97583+00:00","coverUrl":"ckauzlgegiwd249grkhg.jpg","content":{"text":"If you experience acid reflux on a regular basis, then you’re already familiar with how it typically unfolds. It often starts with a burning sensation in your chest and the repeated urge to burp and let go of accumulated gas. There are lots of reasons why acid reflux occurs, including a number of lifestyle factors like poor diet and emotional stress. Thankfully, yoga can help manage symptoms and reduce episodes if they are stress-related. \\n\\nHow Yoga Helps with Acid Reflux\\nOne of the ways that yoga helps reduce acid reflux is by reducing stress and anxiety. These are the common culprits for acid reflux, because they cause your body to engage in a cascade of fight/flight/freeze responses that includes increased production of stomach acid. By reducing your stress and anxiety, you can help your body avoid switching on that fight/flight/freeze response.\\nAnother way that yoga can reduce acid reflux is through improving your posture and alignment. Poor posture can contribute to chronic acid reflux by placing too much pressure on your stomach and esophagus. Yoga postures that correct your alignment — like Downward Facing Dog and Standing Forward Fold — help relieve this pressure and prevent the onset of acid reflux. It’s important to note that in order to truly improve your posture, you need to practice these poses regularly and for the long term – over time they can help reduce your risk of developing acid reflux in the first place.\\nYoga can also help regulate your digestive system, which is another factor that contributes to acidity. When food gets stuck in your digestive tract, it can cause gas and bloating, slowing your entire digestive system down, which eventually manifests in your stomach with an acidic reaction. By stimulating your digestive system, you can help your body move and process food smoothly through your digestive tract without gas, bloating, or acidity.\\nOne of the most important ways yoga can help prevent acid reflux is by strengthening your diaphragm, which is the muscle that prevents acid from moving up into your esophagus. When the diaphragm is weak or tense, it can actually allow acid reflux to rise up from your stomach and push its way into your esophagus, which is what causes that uncomfortable burning sensation in your chest. Yoga postures that promote diaphragmatic breathing, such as Seated Forward Fold and Corpse pose can help strengthen this muscle and prevent acid reflux.\n\\n\\n8 Effective Yoga Poses for Acid Reflux\\nIn order to get the most benefit from practicing yoga for acid reflux, it’s recommended that you develop a regular routine that involves performing yoga at least 3-4 times per week for 6-9 months. This isn’t a quick fix, but with a long term commitment you can reduce the onset of acid reflux and improve your overall quality of life.\\nThe poses below are basic, primary yoga poses you can practice in your very own home. If you’re unsure how to practice the postures, or you’d like some professional guidance, try working with one of our certified yoga instructors at \\nMyYogaTeacher\\n.\\n1.Mountain Pose\\n\\nStart by standing at the top of your mat with your feet hip distance apart. Balance your weight evenly on both feet. Keep your arms relaxed at your sides, with your spine straight and your chest lifted. Your gaze should be focused straight ahead of you while you breathe easily and gently. Hold the pose for 1-2 minutes.\n\\n2. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n3. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n4. Seated Spinal Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n5. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n6. Child’s pose Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n7. Seated Forward Fold Pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you. Come onto your sit bones and inhale with a straight spine. Raise your arms over your head and as you exhale, begin to bend forward by hinging at your waist. Slowly lower your torso toward the tops of your legs, allowing your spine to curve forward as you reach your legs. Hold this pose for 30-60 seconds.\\n\\n8. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes."},"category":["yoga_poses"]}],"randomPosts":[{"id":"cldixctfr0tox09k7rfoglac8","slug":"yoga-for-bodybuilders","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Effective Yoga Poses for Bodybuilders (Complete Guide)","createdAt":"2023-01-30T14:47:12.900063+00:00","coverUrl":"b8qfyhfhved6qjzxviyd.jpg","content":{"text":"If you’re a bodybuilder, or competitive weightlifter, chances are yoga is not part of your overall fitness routine. After all, yogis are known for long, lean muscles — which is the opposite of what bodybuilders work so hard to create. But contrary to popular belief, incorporating yoga into your weight lifting routine won’t detract from your gains, and it will compliment your efforts in the gym.\\n\\nWhy Bodybuilders Need Yoga\\n\\nIntense weight lifting can put enormous stress on your joints, increasing your risk for injury and inflammation. By increasing your flexibility, lowering inflammation, and improving mobility in your joints, you can counteract any negative effects for better health. Yoga can also prevent you from developing arthritis that could potentially be caused by years of repetitive movement, and reduce any stiffness you might feel after a heavy day at the gym.\\nAlong with improving your range of motion and overall flexibility, yoga can also help improve your posture. From a competition perspective, this can imprtove your performance and potentially level up your chances of doing well.\n\\nYoga can help add to your bodybuilding efforts by toning and strengthening smaller muscle groups that may get neglected through classic weight lifting routines. Yoga postures isolate those minor muscle groups, giving your whole body the workout you never knew you needed. A regular yoga practice can also improve your balance — which will make you more stable and less prone to injury.\n\\nPracticing Yoga for Bodybuilding\\n\n\\nBefore you get started with your own yoga practice, there are a few things you should consider. There are many styles of yoga to choose from, and if you’re just starting out it’s important to start slow at a beginner level. When your body is already a fine-tuned machine, that may be hard to hear. But yoga involves holding postures with very specific alignment — practicing incorrectly can actually cause injury.\\nStart by working with a certified yoga instructor. At \\nMyYogaTeacher\\n, you can enroll in online courses from the comfort of your very own home. You can also sign up for private lessons where your instructor can design your course to cater to your unique needs.\n\\nWhile practicing yoga, it’s also important to pay attention to how your body feels. This should come easy to most bodybuilders, who already have a high degree of body awareness. If a yoga pose causes pain or discomfort, take a break from the posture or use a modification like a yoga block, strap, bolster, or blanket. Developing increased flexibility takes time, and it’s wise to take it easy and slow.\\n\n\\n10 Effective Yoga Poses for Bodybuilders -\\n\n\\nYou can get started with your yoga practice by incorporating the following 10 poses into your weekly workout schedule. Try performing these yoga stretches after your weight lifting routine, or on rest days in-between.\n\\n1. Downward Facing Dog Pose\\n\\n\\nThis classic primary pose is essential to any yoga routine, and there’s a reason why — it efficiently stretches your torso, hamstrings, calves, and lower back, while strengthening your shoulders.\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\n\\n2. Low Lunge Pose\n\\n\\nThere’s a chance you’ve already been practicing this pose before performing squats, since it opens up your hips and stretches your glutes.\n\\nFrom Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.\\n\n\\n3. Standing Forward Fold Pose\\n\\n\\n\n\\nThis pose also stretches your lower back, hamstrings, and calves — and it’s a great posture for lowering your blood pressure and encouraging your body to relax.\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n\\n4. Cat-Cow Pose\\n\\n\\nWhile this yoga move may seem incredibly simple, it’s a staple for increasing flexibility in and around your spine, torso, neck, and lower back.\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\n\\n5. Cobra Pose\\n\\n\\nAfter an intense ab workout, Cobra pose is your best friend. This subtle backbend stretches the abdominal muscles to reduce stiffness, soreness, and decrease your body’s inflammatory response.\\n\\nStart by laying down on the floor on your stomach with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\n\\n6. Bridge Pose\n\\n\\nYou can continue to stretch the muscles in your chest, neck, hips, and spine with Bridge pose. This posture also calms the body while stimulating your digestive organs for a more regulated metabolism.\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\n\\n\\n7. Plank\n\\n\\nThis is another pose you may already be familiar with. Plank pose builds strength in your core and lower back, and works to improve your balance and stability.\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\n\\n8. Locust Pose\n\\n\\nSciatica pain is quite common among bodybuilders, since the sciatica nerve can easily become stressed when lifting heavy weights. Locust pose alleviates sciatica pain, increases strength, and stretches your abdominal muscles simultaneously.\n\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\n\\n9. Boat Pose\\n\\n\\nFor increased core strength, balance, and overall stability, there are few better poses to perform on a regular basis than Boat pose. Use this posture to compliment your ab workout.\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\n\\n10. Corpse Pose\\n\\n\\nIf you’re asking what could be gained by simply lying down flat on your back and remaining still for several minutes, the answer might surprise you. Corpse pose is one of the most important postures in yoga, since it gives your body an opportunity to integrate all of your stretching and strengthening work. It also calms the mind and body, reduces stress responses, lowers your blood pressure, and reduces inflammation.\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"}},{"id":"cl3uq4n3p8gy40bkb6ekztafo","slug":"yoga-for-neck-pain","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"5 Restorative Yin Yoga Poses for Neck and Shoulder Pain","createdAt":"2022-05-31T22:21:04.879358+00:00","coverUrl":"u92rlshwashhjwgeelb0.jpg","content":{"text":"You may hear a lot about yoga for back pain, yoga for joint pain, yoga for lots of different types of pain. That’s why we don’t want to leave out yoga for neck and shoulder pain!\\nYour cervical spine is the most fragile part of your skeletal system! Not only does it hold up your head (about 10-11 lbs!), it is also the least protected of any other part of your body. Think about it. If you’re in a car accident, your neck area is one of the primary areas of injury. \\nMany\\n types of accidents can cause injury to your cervical spine. Additionally, your shoulders are connected to your neck area. So injuries to neck muscles often cause pain and misalignment in your shoulders as well.\\nA yin yoga practice focused on your neck and shoulders is not only beneficial for pain relief from prior injuries, arthritis, or previous surgeries. Yin yoga is great for preventing pain and injury to the neck and shoulder area as well!\\nYin yoga alleviates tension in the muscles, helps correct poor posture, and increases flexibility and circulation in the neck and shoulder areas. \\nOne of our amazing yoga instructors, Supriya, even offers a Yoga for Neck and Shoulders class! Because here at MyYogaTeacher, we know that yoga heals! We offer 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nLet me talk to you about my top 5 yin yoga poses for neck and shoulder pain relief!\\n\\n\\n\n1. Standing forward bend\\nRolling down into standing forward bend, knees bent or straight (depending on your preference), release your head down so the crown of your head faces the ground. This pose is most effective for your neck and shoulders if you relax and sort of dangle and take 5-10 deep breaths. You may also choose to gently sway side to side.\\nThis isn’t traditionally a yin yoga pose because it’s not completely static, but it is restorative and helps stretch your neck, shoulders and back. If you want, you may roll back up to standing or mountain pose and repeat standing forward bend again.]\\n\\n\\n\\n2. Thread the needle\\nThis pose provides significant relief from neck and shoulder pain. The twisting from this pose also releases tension in the lower and upper back. Feel free to place a blanket or block under your head if you need some elevation or are uncomfortable. Perform this pose on both sides, holding for 1-2 minutes on each side.\\nBegin on all fours with your wrists under your shoulders and your knees under your hips.\\nLift your right hand up towards the sky and bring it down and underneath your torso to the left along the floor with your palm facing up.\\nPress your left hand into the floor for support as your rest your body on your right shoulder and look over to the left.\\nRemain in this position for 1-2 minutes, as tolerated.\\nRelease gently and slowly, pressing back into Child’s Posefor a few breaths, and repeat on the other side.\\n\\n\\n\\n3. Half lord of the fishes pose\\nYin yoga poses for neck and back often benefit other parts of your body as well. This is one such pose! Half lord of the fishes pose provides a great stretch in the upper \\nand\\n lower back and helps alleviate tension in the muscles that result from bad posture.\\nFrom sitting, bring your right foot along the floor across to the outside of your left hip.\\nPlant your right foot on the floor, so that your right knee is pointing up.Your right foot should be “rooted” on the outside of your left thigh.\\nBend your left knee so that your left foot is still on the floor but close to your body\\nLengthen your spine and then twist your upper body to the left.\\nPlace your left hand on the floor behind your buttocks.\\nBring your right arm to the outside of your left leg.\\nTurn your head to look over either shoulder, or you may gently circle your head.\\nStay in this pose for 1 minute.\\nThen do it on the opposite side.\\n\\n\\n\\n4. Triangle pose\\nTriangle pose stretches the neck, shoulders and upper back. You may use a block under the hand that reaches to the floor for more stability or if you do not have the flexibility to reach the floor. You may also place your hand on your shin or ankle, as long as you maintain proper alignment.\n\\nStand with your feet apart so that they’re wider than your hips.\\nTurn your right toes towards the front of your mat and your left toes out at an angle.\\nRaise your arms up so they’re parallel to the floor with your palms facing down, similar to the beginning of Warrior I, but keep your legs straight. Your chest should be facing out.\\nKeeping your legs straight, reach forward with your right arm as you hinge at your right hip.\\nLower your right arm and lift your left arm up toward the ceiling.\\nTurn your gaze in any direction or you can do gentle neck rotations looking up and down.\\nRemain in this pose for 1-2 minutes, as tolerated.\\nRepeat on opposite side.\\n\\n\\n\\n5. Child’s pose\\nChild’s pose is the most popular and an extremely beneficial yoga pose practiced in all types of yoga! In child’s pose, your neck, back, and shoulders are lengthened, creating space between the vertebrae, similar to standing forward bend. This relieves tension and helps realign your neck and spine. \\nPlacing your arms out in front of you (versus by your sides) gives your shoulders a good stretch as well. You can also place a block or bolster under your head or hips if that is more comfortable. Hold this pose as long as is desired but at least 1-2 minutes.\\nI hope you find these poses as helpful as I do for relieving neck and shoulder pain! A full yin yoga class is a great option to truly get relief in these areas. We carry so much tension in our neck and shoulders from bad posture, sitting at a computer or desk, or from other types of exercise. I invite you to try one of the many classes and \\nworkshops\\n at MyYogaTeacher!\\n\n\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\n⁠Check out our latest article on \\n5 Yin Yoga Poses to Loosen Your Hips\\n\\n"}},{"id":"cl8ubdcx7vo6009k5qdha5pei","slug":"mental-health-event-oct-2022","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Announcing MyYogaTeacher’s First Mental Health Awareness Event: Making Mental Health a Global Priority","createdAt":"2022-10-04T14:46:29.029785+00:00","coverUrl":"uqopxkfllwhswprb3saq.png","content":{"text":"You’re invited!\\nMental health conditions are increasing worldwide. Approximately 13% of the world’s population suffers from some kind of mental health issue. That’s over 1 billion people. Not including those who haven’t been diagnosed or those of us who simply (or not so simply) struggle managing our stress!\n⁠\\nThat’s why MyYogaTeacher is hosting its first ever free 3-day Mental Health Awareness Event October 9th - 11th: Making Mental Health A Global Priority.\\n\\nYou’ll be inspired, seen, heard, and guided by three of our amazing, expert MyYogaTeacher yoga instructors! It’s going to be a phenomenal experience and way to improve your mental (and emotional) health!\n\\nHow to join the Mental Health Awareness Event:\n⁠\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required. You’ll get instant access to the event – plus two weeks of free group classes and two 1-on-1 sessions with a MyYogaTeacher instructor\\n\\nHas your free trial expired and you’re not a member?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\\nCheck out the 3 classes that will change your life!\\n\\n\\n\n\\n\\nExploring Mental Health & Spirituality with Vinay Varanasi\\n\\nSunday, October 9 at 05:00 pm PST\\nHow do mental health and spirituality affect one another? In this 60-minute session, you’ll explore how your mental health is related to your spirituality (not religion) and vice versa. Both heavily impact your life’s journey. People in all stages of spirituality are welcome to attend!\n\\nClick here to find out more or book this session\\n\\n\\n\\nManaging Stress with Mindfulness with Shweta Jain\\n\\nMonday, October 10 at 06:00 am PST\\nA meditative lifestyle helps you manage stress and anxiety! But what exactly is mindfulness and meditation? How is it done? Get the answers to those questions and explore how mindfulness applications promote holistic well-being in this 60-minute session.\n\\nClick here to find out more or book this session\\n\\n\\n\\nExperiencing Calm in the Storm: What to do When You’re Stressed or Depressed with Vanitha Chandrasegaram\\n\\nMonday, October 11 at 05:00 pm PST\\nThis 60-minute interactive session begins with a warm-up and fun physical activity before jumping into the psychology behind stress, anxiety, and depression and how it impacts your life. Then you’ll explore tools and be provided tips to help you find peace in those situations. A 15-minute Q&A follows!\n\\n⁠\\nClick here to find out more or book this session\\n\\n\\nManaging your mental health doesn’t end when the event does!\\nThat’s why being a MyYogaTeacher member is so helpful. We offer 100% live classes from authentic, expert Indian yoga teachers that are here to help you continue your journey to better mental, emotional, and physical health.\\nCheck out these classes focused on improving your mental health…offered regularly! And available during your two-week trial and to all MyYogaTeacher members.\n⁠\\nClass\\nTime (PST)\\nTeacher\\n\\nBreathing and Meditation\\n\\n8:30 am\\nArchana R\\n\\nBhakti Yoga: Mantra Chanting for Mental Health\\n\\n4:30 pm\\nNiyata Sahu\\n\\nYoga For Stress & Anxiety with Nandeep H\\n\\n5:30 pm\\nNandeep\\n\\nRestorative Yoga- For Deep Relaxation \\n\\n5:30 pm\\nSwathi K S\\n\\nYoga Nidra \\n\\n7:30 pm\\nShivayogi\\n\\nChakra & Sound healing\\n\\n5:30 pm\\nAbhishek \\n\\nKundalini \\n\\n3:30 PM\\nSujit Tiwari\\n\\nBreathing and Meditation\\n \\n3:00 PM\\nSheena\\n\\nTrataka - Candlelight Meditation\\n \\n4:30 AM\\nAkshay Bhat\\n\\nPranic Energization Techniques: Revitalize Your Whole Self\\n\\n6:30 PM\\nBodhi Abhishek\\n\\nBreathe And Flow \\n\\n5:30 PM\\nBharath\\n\\nKundalini Yoga - Breathing movement and Meditation \\n\\n5:30 AM\\nBodhi Abhishek\\n\\nKriya, Pranayama and Meditation\\n \\n4:30 PM\\nRohan shroff\\n\\nKriya, Pranayama and Meditation\\n\\n5:00 AM\\nRohan shroff\\n\\nVipassana - Meditation \\n\\n4:30 AM\\nAkshay Bhat\\n\\nMantra,Mudra and Meditation\\n\\n6:30 PM\\nBodhi Abhishek\\n\\nHealing Oneself Through Loving Kindness Meditation\\n\\n6:30 PM\\nPreeti Goswami\\n\\nLaughter Yoga\\n\\n9:30 AM\\nKanika Sud\\n\\nRest and Rejuvenate with Golden Light Meditation\\n\\n6:30 PM\\nPreeti Goswami\\n\\nTheta Meditation: Accessing the brain power\\n\\n6:30 PM\\nBodhi Abhishek\\n\\nStretch and Breath\\n \\n5:00 AM\\nShrutika\\n\\nManaging stress with Mindfulness \\n\\n6:00 AM\\nShweta Jain\\n\\nExperiencing Calm in the Storm: What to do When You’re Stressed & Depressed \\n\\n5:00 PM\\nVanitha\\n\\nExploring Mental Health and Spirituality \\n\\n5:00 PM\\nVinay Varanasi\\n\\nConsider how much more joyful you’d be if you were able to control your mental health instead of letting it control you? How would being mentally and emotionally healthy affect your daily life? How would you move better in the world? \\n\\nJoin us on the journey to better mental health for ourselves \\nand\\n others at MyYogaTeacher’s first ever Mental Health Awareness Event October 9th to 11th!\\n\\nLet’s make mental health a global priority.\\n"}}],"relatedPosts":[{"id":"ckfqz2rgo02090136wdoy1f70","slug":"a-review-from-a-real-student","author":{"name":"Nikki Miller","teacherMytSlug":null,"pictureUrl":"nikki-miller.jpg"},"title":"A Review from a MyYogaTeacher Member","createdAt":"2020-01-10T00:00:00+00:00","coverUrl":"1-First-we-check-in.jpg","content":{"text":"We were just so excited to see Nikki's review of myYogaTeacher that we asked if we could also share it here. We are LOVING her excitement and enthusiasm for finding HER TEACHER!\n⁠\\n[CTA-REVIEWS]\\nGuest post by Nikki Miller\\nWhen the student is ready, the teacher will appear attributed to Buddha Siddhartha Guatama Shakyamuni\\n\\nMaybe you've heard that one? You’re ready to up your yoga game, but where is your teacher? \\n\\nThey’re in your living room.  \\n\\n\\nI mean, not right now (don’t freak out). But they can be in your living room, if you’re ready for one-on-one online yoga instruction, in private, in your home - with a real \\nlive\\n yoga teacher trained in India. \\n\\nConfession: I wasn’t ready. How would that even work? #skeptical\\n\\nI only tried myYogaTeacher because of three words: \\nFree Trial Period\\n. At least it would motivate me to get on my yoga mat and skip that last hour of Netflix binging. \\n\\nFully ready to bail the moment the app got confusing or annoying (nobody has time for a half-baked app), I signed up and the app proved seamless. But let’s not get ahead of ourselves—we haven’t even gotten to the yoga yet!\\n\\n\\n\\nMe and Pranjal!\\n\\nI set up my yoga mat in living room and a real, live yoga teacher met me online through the two-way camera on my laptop. Pretty cool… but how could she instruct me through a camera? Still skeptical. Still ready to bail.  \\n\\nShe asked about my goals and how my body was feeling (I happened to be recovering from a shoulder injury) and then she tailored the practice to my specific needs that day. \\n\\n\\nWhen we got to my Nemesis Pose (the one I always struggle with) she proactively offered \\nmodifications\\n — and I actually felt at ease in the pose. Yoga. Epiphany.  \\n\\nAlong the way I asked ALL the questions: Can we go back to the last pose? Can we slow down (or speed up) a bit? Can you tell me more about [insert every question I’ve ever had about \\nyoga poses\\n]?\\n[CTA-GC]\\nAfterwards they sent me a recording of the session. (Confession: I had absolutely no intention of watching it! I’ve seen myself in the mirror at the studio. Hard pass). But I caved, and the replay revealed how my body came in and out of poses and where I was misaligned until performing the modifications. \\n\\n\\nMy understanding advanced more than it had in months. \\n\\n\\nI had found my \\nyoga teacher\\n.  \\n\\nNot everything was smooth sailing, though:   \\n\\n1)    Setting up the audio harshed my zen. In order to get your entire yoga mat on the screen, you have to place your laptop/device pretty far away, but then it can be difficult to hear through the speakers. In the end, I opted to use my mobile phone for the audio—which worked fine but became distracting while navigating around the mat.\\n\\nOne teacher spoke with a pronounced accent that I struggled to understand. I’d rather say more “OM” and less “Can you repeat that please?”\\n\\nI tried other teachers over time, and while you learn something from every teacher, not all were the right fit for me. It’s similar to finding your yoga studio home: you’ll know it when you find it.\\n\\n\\nSharing physical space and community with other yogis at the studio will always be an important part of my yoga experience. And if I’m desperate I might mimic a pre-recorded \\nyoga class\\n again. But myYogaTeacher is now a critical arm of my yoga practice. \\n\\n\\nIt’s where my experience is expertly tailored to my unique needs. It’s where I can ask questions and receive immediate feedback. It’s where my practice truly advances. \\n\\nIt’s where I found my teacher. \\n\\nAnd all from my living room. (Confession: Sometimes still in my pajamas.)\\n"}},{"id":"clbuw5g08lm6z09kb5z7ov6xy","slug":"yoga-for-hypertension","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Hypertension: 5 Yoga Asanas to Lower Your Blood Pressure","createdAt":"2022-12-19T14:27:18.678542+00:00","coverUrl":"nlkokdgzajyx8iqo77r6.jpg","content":{"text":"Hypertension or high blood pressure is a common condition that can affect your arteries. Nearly one in three people experience hypertension each year. Since yoga is great for calming the body, it’s great to help you regulate your blood pressure. A regular yoga practice is shown to lower blood pressure naturally over time. According to Yoga Journal, A recent study tested the use of yoga three times a week for people being treated for high blood pressure. The results showed those who practiced yoga experienced a significant reduction in their blood pressure compared to those who did not. Ready to add yoga into your routine to balance your health? \\nJoin us for a class on our online platform!\\n\\nWhy is Yoga Good for People with Hypertension?\\nBecause we practice deep breathing in yoga, and we give the body permission to “slow down”, our blood pressure will lower while we’re on our mat and long after. While yoga makes us more flexible in life and our body, the same goes for our arteries. Yoga will make our blood vessels more flexible which lowers your risk of hypertension as well as long term effects. If you’re looking to reduce meds and try something more natural, a regular yoga practice is shown to reduce blood pressure by about three to five points.\\n\n\\n5 Yoga Asanas to Lower Blood Pressure\\n1. Child's Pose (Balasana)\\n\\nThis relaxing asana provides a chance to slow down and breathe deeply while also releasing stress and tension from the hips and back. \\n\\n2. Bound angle (Baddha Konasana)\\n\\nThis hip opener helps with blood flow by increasing circulation.\\n\\n3. Seated forward fold (Paschimottanasana)\\n\\nThis pose promotes calmness as all forward bends because your spine controls your body’s nervous system. \\n\\n4. Bridge pose (Setu Bandha Sarvangasana)\\n\\nThis powerhouse pose regulates blood pressure as well as opening the lungs and your heart chamber. \\n\\n5. Corpse Pose (Savasana)\\n\\nNever skip this resting pose. After a long day of our busy lives, savasana gives us the opportunity to slow down, breath deep and release all our tension and stress. \\n\\nOther Natural Ways to Lower Blood Pressure\\nAyurveda, an alternative medicine system that’s closely related to yoga suggest lifestyle changes to improve hypertension. Some of which include waking up with the sun, morning movement (like a walk or yoga), gargling warm water and sesame oil, and different combinations of herbs like thyme, ginger and garlic  you can add to your meals. \\nCut back on “bad habits”. Reduce your salt intake, limit your alcohol and quit smoking.\\nBe conscious of your rest time. Getting a good night’s sleep can help lower your blood pressure. Aim for a bedtime and try to keep your sleep on track\\nPractice breathwork (pranayama) to reduce stress.You cannot control the world around you, but you can always control your breathing. Adding breathwork practices into your day can help you lower your blood pressure and remain calm in stressful situations. \\nSukha Pranayama \\nis the breath practice most commonly used with patients with hypertension.  “To perform this pranayama, sit with the eyes closed and spine straight as in padmasana or sukhasana. After a few normal breaths, inhale slowly for six counts, hold for six counts, exhale slowly for six counts and hold the breath for six counts. This is one round. Complete six to nine rounds then relax for at least five minutes.”-Yogapedia \\n\n\\nWhat type of yoga should I take to balance my blood pressure?\\nWhen choosing a class to take, you want to pick the right class for your condition. These styles will help you slow down your breath and calm the body so you can reduce anxiety to lower your blood pressure naturally. Join us for class to relax and restore.\\n\\nGentle Yoga\\n. In this class you’ll move slowly through asanas taking time for meditation and breathwork. \\n\\nRestorative\\n. This class is great for anyone suffering from any chronic pain or illness. With the help of props, you will hold 4-6 poses throughout the practice which will reduce stress, pain and fatigue. \\n\\nTotal body Yin\\n. This slow meditative practice is a great way to reset and restore. Need an escape from the mundane? Try this class if you’re looking to take a journey on your mat. \n\\nStudies show just 10 minutes of deep breathing can reduce your blood pressure. So grab your mat and join us for a class! The benefits will be long lasting! Ready to get started? Grab your \\nfree two week trial now\\n & join us for hundreds of classes, 1-on-1 sessions events and mor\\n"}},{"id":"clabcglv4n3fc0ais6yxjyhtq","slug":"yoga-before-and-after-workout","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga Before and After Workout: When is yoga best for you and your body?","createdAt":"2022-11-10T17:28:47.493944+00:00","coverUrl":"dirnebto7s5zxueovsfw.jpg","content":{"text":"Yoga has so many benefits for the body on its own. But if you’re trying to kick your routine into high gear, consider adding yoga onto your other workouts for an extra bang for your buck. If you’re new to yoga and wondering how adding it into your workout routine can benefit you, no worries! We’re here to help! We'll help you figure out where to schedule yoga into your routine.\\n\\nBenefits of Adding Yoga to your Workout:\\n\\n1. Flexibility\\nIf flexibility is one of your fitness goals, yoga is a great way to achieve more physical flexibility. It’s also great to take the place of your stretching routine pre or post workout. Yoga can increase range of motion and help in muscle recovery. \\n\\n2. Conditioning\\nLove HIIT? Yoga is a great way to step up your fitness intensity by helping you condition your body with more stamina and longer breathing patterns for increased cardio abilities. It’s also proven to increase coordination. \n\\n3. Strength\\nLove to go to the gym for cardio but hate to hit the weight rack? No worries, yoga can take the place of strength training by just using your body weight. Through repetition yoga builds muscle and endurance for strength. No weights required!\\n\\n4. Mental Clarity\\nFor most people, working out is a great way to increase endorphins and reduce stress. However, if your workout leaves you too tightly wound or doesn’t do the job of lifting your mental load, a slow flow can help bring you down and help you rebalance. \n⁠\n\\nWhy You Should do Yoga Before Workout? (Pre Workout) \\nIf you’re strength training, or going for an easy walk on your rest day, yoga is great for before your workout. Do you like to get up with the sun and start your day with a workout? Well, starting your day with yoga will bring you clarity and get your body ready to move. \\nMyYogaTeacher\\n is a great place to start your practice and your day. Even if it's gross outside you can still get your practice in. You can pull up our app on your phone or our website right on your computer for 24/7 access to live classes with expert Indian instructors.\\n\\nYou can also use yoga as your warm up! If you’re just waking up or it’s a cold weather season, yoga will help you keep your muscles strong and flexible. If you’re going to the gym for targeted strength training, it can help you focus on balance and alignment to keep your body in check through your workout. Yoga will help you stay balanced and avoid injury by increasing mobility in the body. And finally, Yoga puts your mental health in check. Adding in a moving meditation or some breath work before your workout will keep your body calm, help you align with your goals and avoid the flight or fight symptoms that can come on during an intense or tough workout. \n⁠\\n\\n5 Yoga Poses to Practice Before Your Workout:\n⁠\\n1. Child's Pose\\nThis pose will help you open your hips and reduce injury on core or leg days.\\n\\n\\n2. Cat Cow Pose\\nMoving through your spine slowly with these stretches will help increase mobility in the back. \\n\\n\\n3. Downward Dog Pose\\nPushing up into a downdog to start your day will stretch your entire lower body from your toes to your hips.\\n\\n\\n4. Forward Fold Pose\\nFolding forward increases the blood flow in the body and helps us maintain spine and core stability. \\n\\n\\n5. Mountain Pose\\nThis pose helps us to establish alignment and increase body awareness before a workout! \\n\\n\\n\\nYoga Classes to Try Before your Workout \\n\\nRise and shine 30 min flow\\n : Start your day with this quick flow. This class is meant to increase your physical fitness and help build your stamina so you can workout longer!\\n\\nHatha Vinyasa\\n : Gain mental clarity at the beginning of your workout with this traditional hatha flow. \\n\\nSlow Flow Vinyasa\\n : Start your day slow and steady for your mind and body. The slow pace of this class allows us to connect with our bodies and minds as we focus on our breath and alignment. This class helps to build strength, improve flexibility and stability. \n\\nWhy you should do yoga post workout ?\\nIf your workout is more high energy like kickboxing, zumba, cycling etc, yoga after may be best for bringing your body back to homeostasis. Yoga naturally brings down heart rate and reduces stress on the body and mind . You can use Yoga as a cool down or stretching portion of your workout to bring muscles into recovery while extending your burn a little longer. Are you a nighttime warrior? If you tend to work out at night, ending your routine with yoga will help you get a better night’s sleep. \\n\\n5 Yoga Poses to Practice After your Workout:\\n\\n1. Wide Leg Forward Fold Pose\\nWide leg forward fold releases our lower back. Reaching down towards the floor will give our calves a much needed stretch post workout!\\n\\n\\n2. Pigeon Pose\\nThis pose will help to open tight and tired hips and hamstrings. \\n\\n\\n3. Bound Angle Pose\\nThis hip opener stretches your adductors and quadriceps. Try this pose after a run or cardio workout. \\n\\n\\n4. Seated Forward Fold Pose\\nThis pose provides a full body stretch from your head to your heels! \\n\\n\\n5. Happy Baby Pose\\nThis pose helps to alleviate or avoid lower back pain post workout. It can also reduce any stress or anxiety caused by your workout. \\n\\n\\nYoga Classes to Try After your Workout\\n\\nBreath and Flow\\n : This full body flow will help stretch and rejuvenate your muscles as well as relax your mind with meditation and pranayama techniques. \\n\\nYoga Fusion for Joints\\n : This conditioning class combines light weights and foam roller stretches for an active recovery post workout. \\n\\nBreath and Meditation\\n : Join this class to slow down the body and refocus your breathing. Ideal for end of the day or transitions. \\n\\nNo matter what time of day you choose to workout, adding yoga 2 to 3 times a week will extend the life of your routine and help you maintain a positive outlook on your fitness goals. You can add yoga to your workout anytime with us here at \\nMyYogaTeacher\\n by creating an account, logging in and joining us for class! "}}],"blogContent":{"id":"ckfqz0ig001y80179mxwi01o9","slug":"5-easy-sleep-tips-for-bone-deep-sleep-tonight","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Easy Tips for Bone-Deep Sleep Tonight","createdAt":"2019-12-04T00:00:00+00:00","updatedAt":"2022-10-04T12:04:47.260254+00:00","coverUrl":"5-easy-tips-4.jpg","seoDescription":"One can follow some easy and quick bedtime yoga routine in order to achieve a sound sleep.Regular yoga practice can also help in treating insomnia.","content":{"text":"Does winter kick your butt? Shorter days hit us really hard - making us feel sleepy all the time. We can’t make the days longer, but here are some tips to get that bone-deep sleep and wake up refreshed. \\n\\nWe’ve crafted this mini-routine below to help you get started.\\n\\nHave a snack\\nKeep the snack small and not too sweet. Maybe a piece of toast or a handful of nuts. Being even a little hungry can keep you up. \\n\\nTry a mini yoga sequence before bed\\nIf you can’t schedule a night-time \\nyoga session \\nwith your teacher, this sequence will do in a pinch. \\n\\nForward Fold\\n\\n\\n\\nSide Bend\\n\\n\\n\\nSeated Twist\\n\\n\\nChild's Pose\\n\\n\\nLegs Up The Wall\\n\\n\\n\\nFind your breathFind a comfortable position in bed. Count your breaths: 1 for the inhale and 2 for the exhale. Do this for at least a minute or two, trying to keep your focus on the breath.  \\n\\n\\nYoga pose\\n in bedYou don’t need a mat for yoga! Try reclined butterfly with your hands on your belly or heart. Not into that pose? Ask your teacher for some personalized suggestions.\\n\\nBody scan \\nmeditation\\n begin at the top of your head, moving down to the toes. Name each part of your body, taking one breath. For example, you can start by thinking “Top of the head, back of the head, forehead, eyebrows, nose” and so on. \\n\\nGood luck and always feel free to drop us a line to let us know how it goes!\\n","html":"<p>Does winter kick your butt? Shorter days hit us really hard - making us feel sleepy all the time. We can’t make the days longer, but here are some tips to get that bone-deep sleep and wake up refreshed. </p><p></p><p>We’ve crafted this mini-routine below to help you get started.</p><table><p></p></table><p><strong>Have a snack</strong></p><p>Keep the snack small and not too sweet. Maybe a piece of toast or a handful of nuts. Being even a little hungry can keep you up. </p><p></p><p><strong>Try a mini yoga sequence before bed</strong></p><p>If you can’t schedule a night-time <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">yoga session </a>with your teacher, this sequence will do in a pinch. </p><p></p><p>Forward Fold</p><img src=\"https://media.graphcms.com/resize=width:1600,height:1200/HJDEX9myQw2gFhH5TzXS\" alt=\"Uttanasana \" title=\"5-easy-1.jpg\" width=\"1600\" height=\"1200\" /><p></p><p></p><p>Side Bend</p><img src=\"https://media.graphcms.com/resize=width:1600,height:1200/c9spnfXZT2S7hFNQhza7\" alt=\"Hanumanasana Variation\" title=\"5-easy-2.jpg\" width=\"1600\" height=\"1200\" /><p></p><p></p><p>Seated Twist</p><img src=\"https://media.graphcms.com/resize=width:1600,height:1200/CRbmrbSQI2UEIfloP6yC\" alt=\"Seated Twist Pose\" title=\"5-easy-3.jpg\" width=\"1600\" height=\"1200\" /><p></p><p>Child&#39;s Pose</p><img src=\"https://media.graphcms.com/resize=width:1600,height:1200/lMBaKnG8Q0WXoRDjy2so\" alt=\"Child's Pose\" title=\"5-easy-4.jpg\" width=\"1600\" height=\"1200\" /><p></p><p>Legs Up The Wall</p><img src=\"https://media.graphcms.com/resize=width:1600,height:1200/P1sMjq0qRZGYiwrMwPNK\" alt=\"Halasana Variation\" title=\"5-easy-5.jpg\" width=\"1600\" height=\"1200\" /><p></p><p></p><p>Find your breathFind a comfortable position in bed. Count your breaths: 1 for the inhale and 2 for the exhale. Do this for at least a minute or two, trying to keep your focus on the breath.  </p><p></p><p><a title=\"https://www.myyogateacher.com/articles/\" href=\"https://www.myyogateacher.com/articles/\">Yoga pose</a> in bedYou don’t need a mat for yoga! Try reclined butterfly with your hands on your belly or heart. Not into that pose? Ask your teacher for some personalized suggestions.</p><p></p><p>Body scan <a title=\"https://www.myyogateacher.com/signUp/\" href=\"https://www.myyogateacher.com/signUp/\">meditation</a> begin at the top of your head, moving down to the toes. Name each part of your body, taking one breath. For example, you can start by thinking “Top of the head, back of the head, forehead, eyebrows, nose” and so on. </p><p></p><p>Good luck and always feel free to drop us a line to let us know how it goes!</p><p></p>"},"category":["meditation"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>Does winter kick your butt? Shorter days hit us really hard - making us feel sleepy all the time. We can’t make the days longer, but here are some tips to get that bone-deep sleep and wake up refreshed. </p><p></p><p>We’ve crafted this mini-routine below to help you get started.</p><table><p></p></table><p><strong>Have a snack</strong></p><p>Keep the snack small and not too sweet. Maybe a piece of toast or a handful of nuts. Being even a little hungry can keep you up. </p><p></p><p><strong>Try a mini yoga sequence before bed</strong></p><p>If you can’t schedule a night-time <a\n            class=\"inline-cta\"\n            id=7f2a08ab-5b12-4d82-a443-bba85e6859d2\n            href=\"/signup?utm_source=MYT__article&utm_medium=ckfqz0ig001y80179mxwi01o9&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=5 Easy Tips for Bone-Deep Sleep Tonight&entity_slug=5-easy-sleep-tips-for-bone-deep-sleep-tonight&page_or_popup=/articles/5-easy-sleep-tips-for-bone-deep-sleep-tonight&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"7f2a08ab-5b12-4d82-a443-bba85e6859d2\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"5 Easy Tips for Bone-Deep Sleep Tonight\"\n            data-slug=\"5-easy-sleep-tips-for-bone-deep-sleep-tonight\"\n            <u>yoga session </a></u>        \n            </a>with your teacher, this sequence will do in a pinch. </p><p></p><p>Forward Fold</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1600,height:1200/HJDEX9myQw2gFhH5TzXS\" \n                alt=\"Uttanasana \"\n                title=\"Uttanasana \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1600,height:1200/HJDEX9myQw2gFhH5TzXS\"\n                alt=\"Uttanasana \"\n                title=\"Uttanasana \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1600,height:1200/HJDEX9myQw2gFhH5TzXS\"\n                alt=\"Uttanasana \"\n                title=\"Uttanasana \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p></p><p>Side Bend</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1600,height:1200/c9spnfXZT2S7hFNQhza7\" \n                alt=\"Hanumanasana Variation\"\n                title=\"Hanumanasana Variation\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1600,height:1200/c9spnfXZT2S7hFNQhza7\"\n                alt=\"Hanumanasana Variation\"\n                title=\"Hanumanasana Variation\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1600,height:1200/c9spnfXZT2S7hFNQhza7\"\n                alt=\"Hanumanasana Variation\"\n                title=\"Hanumanasana Variation\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p></p><p>Seated Twist</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1600,height:1200/CRbmrbSQI2UEIfloP6yC\" \n                alt=\"Seated Twist Pose\"\n                title=\"Seated Twist Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1600,height:1200/CRbmrbSQI2UEIfloP6yC\"\n                alt=\"Seated Twist Pose\"\n                title=\"Seated Twist Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1600,height:1200/CRbmrbSQI2UEIfloP6yC\"\n                alt=\"Seated Twist Pose\"\n                title=\"Seated Twist Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>Child&#39;s Pose</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1600,height:1200/lMBaKnG8Q0WXoRDjy2so\" \n                alt=\"Child's Pose\"\n                title=\"Child's Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1600,height:1200/lMBaKnG8Q0WXoRDjy2so\"\n                alt=\"Child's Pose\"\n                title=\"Child's Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1600,height:1200/lMBaKnG8Q0WXoRDjy2so\"\n                alt=\"Child's Pose\"\n                title=\"Child's Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>Legs Up The Wall</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1600,height:1200/P1sMjq0qRZGYiwrMwPNK\" \n                alt=\"Halasana Variation\"\n                title=\"Halasana Variation\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1600,height:1200/P1sMjq0qRZGYiwrMwPNK\"\n                alt=\"Halasana Variation\"\n                title=\"Halasana Variation\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1600,height:1200/P1sMjq0qRZGYiwrMwPNK\"\n                alt=\"Halasana Variation\"\n                title=\"Halasana Variation\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p></p><p>Find your breathFind a comfortable position in bed. Count your breaths: 1 for the inhale and 2 for the exhale. Do this for at least a minute or two, trying to keep your focus on the breath.  </p><p></p><p><a title=\"https://www.myyogateacher.com/articles/\" href=\"https://www.myyogateacher.com/articles/\">Yoga pose</a> in bedYou don’t need a mat for yoga! Try reclined butterfly with your hands on your belly or heart. Not into that pose? Ask your teacher for some personalized suggestions.</p><p></p><p>Body scan <a title=\"https://www.myyogateacher.com/signUp/\" href=\"https://www.myyogateacher.com/signUp/\">meditation</a> begin at the top of your head, moving down to the toes. Name each part of your body, taking one breath. For example, you can start by thinking “Top of the head, back of the head, forehead, eyebrows, nose” and so on. </p><p></p><p>Good luck and always feel free to drop us a line to let us know how it goes!</p><p></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"5-easy-sleep-tips-for-bone-deep-sleep-tonight","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/5-easy-sleep-tips-for-bone-deep-sleep-tonight","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz37hsu0cj0a76mgb4594m","name":"[CTA-FREECLASS]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz4d5stsye0b75dtlx1w0n","name":"[CTA-TRENDS]","description":{"html":"<p>Get ahead of the next trend and practice with authentic Indian yoga teachers! Sign up today and <strong>get 2 free private yoga sessions PLUS 2 weeks of unlimited group classes</strong>. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice with Authentic Indian Yoga Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz6nq0tqdr0c258titvagg","name":"[CTA-REVIEWS]","description":{"html":"<p>Find out what all the hype is about! <strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>103,478 Happy Students &amp; 12,086 ⭐⭐⭐⭐⭐ Reviews</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz7nzktu400b752fym6wpw","name":"[CTA-HATHA]","description":{"html":"<p><strong>Get 2 free private hatha yoga sessions and 2 weeks of unlimited group classes </strong>(including tons of daily Hatha yoga classes). No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>with Authentic Indian Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cky90p88g3zgc0d23yz6taont","name":"[CTA-NASAL]","description":{"html":"<p><strong>Get 2 free private sessions </strong>to relieve post nasal drip and clear out your sinus. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>with authentic Indian yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Post Nasal Drip &amp; Clear Your Sinus Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyirvl8g25ce0c70cldmca2g","name":"[CTA-TRATAKA]","description":{"html":"<p><strong>Get 2 free private sessions </strong>with experienced Trataka teachers. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>(like ‘Candle Gazing Meditation) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Learn Trataka (Candle Gazing) Meditation Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyisqh482ck60b79rp1r1jcg","name":"[CTA-YIN]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong>, work with an experienced yoga therapist to reduce (and even eliminate) your back pain. <strong>PLUS 2 weeks of unlimited group classes </strong>(like ‘Yoga for Back Pain’) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Therapy – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Back Pain Safely &amp; Effectively Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitki4w2liz0b30tqpzhy4i","name":"[CTA-KRIYA]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for Kriya Yoga, Pranayama, and Meditation <strong>and 2 weeks of unlimited group classes </strong>with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice Kriya, Pranayama, and Meditation Today!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitxgyg2pot0b79lu1fcpp1","name":"[CTA-BREATH]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for yogic breathing techniques (pranayama) and <strong>2 weeks of unlimited group classes</strong>, like ‘Stretch and Breathe’, ‘Kriya, Pranayama, and Meditation’, and many others. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage &amp; immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions –  </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>for Lymphatic Drainage &amp; Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"ckfqz0ig001y80179mxwi01o9","slug":"5-easy-sleep-tips-for-bone-deep-sleep-tonight","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Easy Tips for Bone-Deep Sleep Tonight","createdAt":"2019-12-04T00:00:00+00:00","updatedAt":"2022-10-04T12:04:47.260254+00:00","coverUrl":"5-easy-tips-4.jpg","seoDescription":"One can follow some easy and quick bedtime yoga routine in order to achieve a sound sleep.Regular yoga practice can also help in treating insomnia.","content":{"text":"Does winter kick your butt? Shorter days hit us really hard - making us feel sleepy all the time. We can’t make the days longer, but here are some tips to get that bone-deep sleep and wake up refreshed. \\n\\nWe’ve crafted this mini-routine below to help you get started.\\n\\nHave a snack\\nKeep the snack small and not too sweet. Maybe a piece of toast or a handful of nuts. Being even a little hungry can keep you up. \\n\\nTry a mini yoga sequence before bed\\nIf you can’t schedule a night-time \\nyoga session \\nwith your teacher, this sequence will do in a pinch. \\n\\nForward Fold\\n\\n\\n\\nSide Bend\\n\\n\\n\\nSeated Twist\\n\\n\\nChild's Pose\\n\\n\\nLegs Up The Wall\\n\\n\\n\\nFind your breathFind a comfortable position in bed. Count your breaths: 1 for the inhale and 2 for the exhale. Do this for at least a minute or two, trying to keep your focus on the breath.  \\n\\n\\nYoga pose\\n in bedYou don’t need a mat for yoga! Try reclined butterfly with your hands on your belly or heart. Not into that pose? Ask your teacher for some personalized suggestions.\\n\\nBody scan \\nmeditation\\n begin at the top of your head, moving down to the toes. Name each part of your body, taking one breath. For example, you can start by thinking “Top of the head, back of the head, forehead, eyebrows, nose” and so on. \\n\\nGood luck and always feel free to drop us a line to let us know how it goes!\\n","html":"<p>Does winter kick your butt? Shorter days hit us really hard - making us feel sleepy all the time. We can’t make the days longer, but here are some tips to get that bone-deep sleep and wake up refreshed. </p><p></p><p>We’ve crafted this mini-routine below to help you get started.</p><table><p></p></table><p><strong>Have a snack</strong></p><p>Keep the snack small and not too sweet. Maybe a piece of toast or a handful of nuts. Being even a little hungry can keep you up. </p><p></p><p><strong>Try a mini yoga sequence before bed</strong></p><p>If you can’t schedule a night-time <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">yoga session </a>with your teacher, this sequence will do in a pinch. </p><p></p><p>Forward Fold</p><img src=\"https://media.graphcms.com/resize=width:1600,height:1200/HJDEX9myQw2gFhH5TzXS\" alt=\"Uttanasana \" title=\"5-easy-1.jpg\" width=\"1600\" height=\"1200\" /><p></p><p></p><p>Side Bend</p><img src=\"https://media.graphcms.com/resize=width:1600,height:1200/c9spnfXZT2S7hFNQhza7\" alt=\"Hanumanasana Variation\" title=\"5-easy-2.jpg\" width=\"1600\" height=\"1200\" /><p></p><p></p><p>Seated Twist</p><img src=\"https://media.graphcms.com/resize=width:1600,height:1200/CRbmrbSQI2UEIfloP6yC\" alt=\"Seated Twist Pose\" title=\"5-easy-3.jpg\" width=\"1600\" height=\"1200\" /><p></p><p>Child&#39;s Pose</p><img src=\"https://media.graphcms.com/resize=width:1600,height:1200/lMBaKnG8Q0WXoRDjy2so\" alt=\"Child's Pose\" title=\"5-easy-4.jpg\" width=\"1600\" height=\"1200\" /><p></p><p>Legs Up The Wall</p><img src=\"https://media.graphcms.com/resize=width:1600,height:1200/P1sMjq0qRZGYiwrMwPNK\" alt=\"Halasana Variation\" title=\"5-easy-5.jpg\" width=\"1600\" height=\"1200\" /><p></p><p></p><p>Find your breathFind a comfortable position in bed. Count your breaths: 1 for the inhale and 2 for the exhale. Do this for at least a minute or two, trying to keep your focus on the breath.  </p><p></p><p><a title=\"https://www.myyogateacher.com/articles/\" href=\"https://www.myyogateacher.com/articles/\">Yoga pose</a> in bedYou don’t need a mat for yoga! Try reclined butterfly with your hands on your belly or heart. Not into that pose? Ask your teacher for some personalized suggestions.</p><p></p><p>Body scan <a title=\"https://www.myyogateacher.com/signUp/\" href=\"https://www.myyogateacher.com/signUp/\">meditation</a> begin at the top of your head, moving down to the toes. Name each part of your body, taking one breath. For example, you can start by thinking “Top of the head, back of the head, forehead, eyebrows, nose” and so on. </p><p></p><p>Good luck and always feel free to drop us a line to let us know how it goes!</p><p></p>"},"category":["meditation"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":[{"session_uuid":"4b9c8592-39a6-4441-8280-54094abc08ab","student_uuid":"5d7e7eaa-6d15-4f77-8f57-89e4f6f47a22","teacher_uuid":"481e299f-51d5-46d9-b643-09e6a3aa7c28","teacher_name":"Umesh Balavaradaraju","teacher_first_name":"Umesh","teacher_slug":"umesh-2","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1589549828/teacher/photos/sbx7hdb2bzbkpgvdqmiu.jpg","group_session_name":"Expressive Dance: Nritya and Yoga","group_session_description":"In Sanskrit, nritya means \"dance.\" Explore how your body best expresses itself in this session, a mix of contemporary dance movements, Indian-folk martial dance and yoga. For non-dancers too, this session helps you deepen your yoga practice and improves posture, alignment, strength, and flexibility.","duration":60,"epoch_time":1681342200000,"local_session_time":"Wed, Apr 12th, 4:30 PM PDT","no_of_participants":4,"group_session_limit":200,"time":"4:30 PM","target_audience":"Intermediate","student_created_date":"","student_created_day":"","last_attended_time":"","start_date_std":"2023-04-12","class_page_uuid":"408d0e9c-72c7-4487-a592-5a61fdefe7d4","class_type_uuid":"9a8cf313-e44f-4b04-a121-356a9bab80db","allow_booking_by_everyone":0,"featured_in_recommended":0,"teacher_recommendation_score":0,"reco_key":"","reco_val":"","self_booked":0,"group_session_student_uuid":"","banner":"https://res.cloudinary.com/dgerdfai4/image/upload/f_auto,q_70,w_792,h_420,g_auto,c_fill/v1635831193/workshops/ljr6jnf7qgl8olqtzham.png","bootcamp_workshop_uuid":"","bootcamp_workshop_slug":"","goals":["Increase strength and flexibility"],"health_keywords":[],"show_book_button":1,"non_member_participants":1,"max_non_member_participants":75,"is_premium_group_session":0,"session_type":"GROUP_SESSION","class_page_slug":"yoga-with-dance-by-umesh","class_page_name":"Expressive Dance: Nritya and Yoga","hide_from_newbie_trial":0,"hide_from_beginner_trial":0,"recommended_for":"","available_slots":{"day_full":"Wednesday, Friday & Monday","day":"Wed, Fri & Mon","days":["Wed","Fri","Mon"],"days_full":["Wednesday","Friday","Monday"],"slots":[{"uuid":"4b9c8592-39a6-4441-8280-54094abc08ab","duration":60,"epoch_time":1681342200000,"epoch_end_time":1681345800000,"title":"Today, 4:30 - 5:30 PM","self_booked":0},{"uuid":"97f8b324-3a01-4783-b23e-9499b58693f2","duration":60,"epoch_time":1681515000000,"epoch_end_time":1681518600000,"title":"Fri, 14th Apr, 4:30 - 5:30 PM","self_booked":0},{"uuid":"83cf95be-0b26-47c2-8a5a-0536429e4f59","duration":60,"epoch_time":1681774200000,"epoch_end_time":1681777800000,"title":"Mon, 17th Apr, 4:30 - 5:30 PM","self_booked":0}],"session_time":"4:30 - 5:30 PM"},"in_pref_time":0},{"session_uuid":"b195ef5a-28b5-4854-bb7a-0f044a5d943d","student_uuid":"999b9840-75f0-4452-aeee-14a155d88c8d","teacher_uuid":"ffdf8a79-d986-4ab3-8fe8-b28ca7ad6a9c","teacher_name":"Rohan Shroff","teacher_first_name":"Rohan ","teacher_slug":"rohan-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1663072548/teacher/photos/qww2qflht6gf4emjllie.jpg","group_session_name":"Kriya, Pranayama and Meditation: Inner Awakening","group_session_description":"Unlock your inner potential with our Kriya, Pranayama, and Meditation class. Experience the power of breath control, focused energy, and mindfulness to transform your mind, body and spirit.","duration":60,"epoch_time":1681342200000,"local_session_time":"Wed, Apr 12th, 4:30 PM PDT","no_of_participants":10,"group_session_limit":200,"time":"4:30 PM","target_audience":"All Levels","student_created_date":"","student_created_day":"","last_attended_time":"","start_date_std":"2023-04-12","class_page_uuid":"2c56d9df-ee85-4420-af5b-4fc33f283b7e","class_type_uuid":"9d08571f-5971-43e0-859e-6cccc16f9dab","allow_booking_by_everyone":0,"featured_in_recommended":0,"teacher_recommendation_score":0,"reco_key":"","reco_val":"","self_booked":0,"group_session_student_uuid":"","banner":"https://res.cloudinary.com/dgerdfai4/image/upload/f_auto,q_70,w_792,h_420,g_auto,c_fill/v1635831193/workshops/wujptzs9jwmfcfw11fmi.png","bootcamp_workshop_uuid":"","bootcamp_workshop_slug":"","goals":["Ease stress and boost mental health","Sleep better"],"health_keywords":[],"show_book_button":1,"non_member_participants":2,"max_non_member_participants":75,"is_premium_group_session":0,"session_type":"GROUP_SESSION","class_page_slug":"kriya-pranayama-and-meditation-by-rohan","class_page_name":"Kriya, Pranayama and Meditation: Inner Awakening","hide_from_newbie_trial":0,"hide_from_beginner_trial":0,"recommended_for":"","available_slots":{"day_full":"Weekdays","day":"Weekdays","days":["Wed","Thu","Fri","Mon","Tue"],"days_full":["Wednesday","Thursday","Friday","Monday","Tuesday"],"slots":[{"uuid":"b195ef5a-28b5-4854-bb7a-0f044a5d943d","duration":60,"epoch_time":1681342200000,"epoch_end_time":1681345800000,"title":"Today, 4:30 - 5:30 PM","self_booked":0},{"uuid":"014cf684-93ac-4457-a366-de2ad46ae07c","duration":60,"epoch_time":1681428600000,"epoch_end_time":1681432200000,"title":"Thu, 13th Apr, 4:30 - 5:30 PM","self_booked":0},{"uuid":"8f34499c-a267-41a4-996b-39a22ad08dda","duration":60,"epoch_time":1681515000000,"epoch_end_time":1681518600000,"title":"Fri, 14th Apr, 4:30 - 5:30 PM","self_booked":0},{"uuid":"3a75e736-47a2-49aa-bebe-f2be364f3f34","duration":60,"epoch_time":1681774200000,"epoch_end_time":1681777800000,"title":"Mon, 17th Apr, 4:30 - 5:30 PM","self_booked":0},{"uuid":"cf1d37a3-7459-4c9b-89a6-33f76fbd55b3","duration":60,"epoch_time":1681860600000,"epoch_end_time":1681864200000,"title":"Tue, 18th Apr, 4:30 - 5:30 PM","self_booked":0}],"session_time":"4:30 - 5:30 PM"},"in_pref_time":0},{"session_uuid":"c825c37b-6acb-4fcf-ae94-56b4f337689e","student_uuid":"3975ccdb-a85e-4ad9-8540-13ca77c16690","teacher_uuid":"1ce0e0c3-33bc-485f-a494-06bfff3b7dda","teacher_name":"Bodhi Abhishek Singh","teacher_first_name":"Bodhi ","teacher_slug":"abhishek-2","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1667926825/teacher/photos/tgz4jsp0x5pa29vvh1sf.png","group_session_name":"Kundalini Yoga -Breathing Movement and Meditation","group_session_description":"In this class we will  practice different methods from ancient India, China and Japan for example Tai chi, Qi gong, kundalini yoga.\nThis class not just for physical level but also for mental, emotional and spiritual level.","duration":60,"epoch_time":1681390800000,"local_session_time":"Thu, Apr 13th, 6:00 AM PDT","no_of_participants":5,"group_session_limit":200,"time":"6:00 AM","target_audience":"All Levels","student_created_date":"","student_created_day":"","last_attended_time":"","start_date_std":"2023-04-13","class_page_uuid":"9ba6f9ec-d243-48c2-a3a0-dfe8b71c630d","class_type_uuid":"5a6791e4-7620-42e2-8f2d-71311f7d81bb","allow_booking_by_everyone":0,"featured_in_recommended":0,"teacher_recommendation_score":0,"reco_key":"","reco_val":"","self_booked":0,"group_session_student_uuid":"","banner":"https://images.myyogateacher.com/workshop/shutterstock_605622212@1x.png","bootcamp_workshop_uuid":"","bootcamp_workshop_slug":"","goals":["Ease stress and boost mental health","Sleep better"],"health_keywords":[],"show_book_button":1,"non_member_participants":1,"max_non_member_participants":75,"is_premium_group_session":0,"session_type":"GROUP_SESSION","class_page_slug":"community_class_Kundalini-Yoga-And-Breathwork_Bodhi-Abhishek-Singh_71c630d","class_page_name":"Kundalini Yoga -Breathing Movement and Meditation","hide_from_newbie_trial":0,"hide_from_beginner_trial":0,"recommended_for":"","available_slots":{"day_full":"Thursday, Sunday & Tuesday","day":"Thu, Sun & Tue","days":["Thu","Sun","Tue"],"days_full":["Thursday","Sunday","Tuesday"],"slots":[{"uuid":"c825c37b-6acb-4fcf-ae94-56b4f337689e","duration":60,"epoch_time":1681390800000,"epoch_end_time":1681394400000,"title":"Thu, 13th Apr, 6:00 - 7:00 AM","self_booked":0},{"uuid":"01520490-00f8-47eb-ae16-5e7676dacb07","duration":60,"epoch_time":1681650000000,"epoch_end_time":1681653600000,"title":"Sun, 16th Apr, 6:00 - 7:00 AM","self_booked":0},{"uuid":"aac2535e-940a-41ea-8736-2bac77eedb76","duration":60,"epoch_time":1681822800000,"epoch_end_time":1681826400000,"title":"Tue, 18th Apr, 6:00 - 7:00 AM","self_booked":0}],"session_time":"6:00 - 7:00 AM"},"in_pref_time":0}]}