5 Simple Yoga Poses to Relieve Emotional Stress and Boost Mood
For every individual, the experience of emotional stress is unique. It may involve feelings of overwhelm, hopelessness, or just plain fear. Emotional stress also manifests itself in the body in a variety of ways. Tightness in your chest, restricted breathing, high blood pressure, difficulty eating or swallowing, a clenched jaw, and tense muscles are a few common emotional stress responses.
When we are in this state, our bodies are undergoing a fight, flight, or freeze reaction that is driven by the sympathetic nervous system. This system is releasing chemicals into your body, such as excess adrenaline and cortisol, making it difficult to see (or feel) things clearly. In order to calm your mind and body and return to a neutral state, you must work on the level of your nervous system.
Unfortunately, your sympathetic nervous system doesn’t always listen to reason. We cannot command our bodies to stop feeling emotional stress, and we can’t make ourselves relax if we approach the issue from a mental standpoint. In order to calm feelings of emotional stress, we must work with our body on a physical level, giving it the cues it needs to feel safe.
How Yoga Helps With Emotional Stress
When you’re experiencing emotional stress, or a fight, flight, freeze response in your body, one of the best ways to return to a neutral or relaxed state is to practice yoga. When in this state, you may not always feel motivated to go to a yoga class, and that’s okay. You can still practice some simple moves in the privacy of your own home and calm your nervous system.
Studies have shown that yoga is an effective tool for emotional regulation and improvement of your self esteem. Yoga helps by increasing your serotonin levels, improving your self-awareness and releasing tension. Yoga poses allow you to connect with your body on a physical level, and yogic breathing balances your oxygen intake and brings you back to the present moment — which can directly diffuse your nervous system and restore equilibrium.
If it sounds simple, that’s because it is. You can release emotional stress and relax your body with just a handful of yoga poses and breathing exercises. Regular practice is also a benefit, in that it can make episodes of emotional stress less common, and help your body return to baseline quicker and easier as you continue to gain experience regulating your nervous system. Over time, you may find that experiences of fight, flight, freeze become less common, as you are able to weather the ebb and flow of stressful circumstances with greater ease.
5 Yoga Poses for Emotional Stress
To address feelings of emotional stress and regulate your nervous system, try performing the poses below when you feel afraid, overwhelmed, or tense.
1.Child’s pose
Known to immediately calm feelings of distress and tension, Child’s pose is a go-to for emotional regulation.
Start 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.
2. Standing Forward Fold
Like Child’s pose, Standing Forward Fold is also an effective posture to restore calm in a body that is experiencing a stress or fear response.
Stand 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.
3. Reclined Fixed Angle
It’s common to experience stress and fight, flight, freeze responses in your psoas muscle. Reclined Fixed Angle helps open up your hips and release tension from this muscle.
Lie down on your yoga mat with your knees bent and the soles of your feet pressed against each other, allowing your legs to open and rest at your sides. With your spine straight, rest your hands on your stomach, pelvis, or at your sides, while allowing your hips and pelvic floor muscles to relax and open. Hold the pose for 1-2 minutes.
4. Legs Up The Wall
This yoga pose is easy to perform and it’s incredibly relaxing. By propping your legs up against a wall, you allow any heaviness to drain from your legs while releasing tension from your lower back.
Place 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.
5. Corpse pose
Lying very still on your back may be difficult when you’re experiencing feelings of stress and overwhelm. That’s why it’s best to save this pose until the end of your sequence, and the benefits are innumerable. This posture regulates your blood pressure, your nervous system, and provides much-needed rest.
Sit 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.
Pranayama for Emotional Stress
Along with the above yoga poses, you can also utilize yogic breathing, or pranayama, to calm emotional stress.
1. Nadi Sodhana or “Alternate Nostril Breathing”
You can perform this breathing technique anywhere and anytime you feel overwhelmed or fearful.
Exhale 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.
2. Shitali or “Cooling Breath”
When you’re feeling the heat of emotional stress, you can quite literally cool things off with this cooling breathing exercise.
Roll your tongue into an “o” shape and slowly breathe in through it — as if your tongue were a straw. Hold the inhale for several seconds, then exhale through your nose. Repeat.
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{"slug":"5-simple-yoga-poses-for-emotional-stress","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":"clczdmysytyzn0ak616x0ikhn","slug":"yoga-for-fitness-event","author":null,"title":"Join the Yoga Movement: Free MyYogaTeacher Yoga for Fitness Event for Everyone!","createdAt":"2023-01-16T22:27:36.746406+00:00","coverUrl":"fegu2jin0qfhgaefpml6.png","content":{"text":"Are you ready to get fit, flexible, and unleash your inner radiance?! Don’t miss our 3-day FREE Yoga for Fitness Event January 29-31!\\nYoga is a great way to improve your flexibility, strength, and balance, as well as reducing stress and promoting relaxation. This event will feature a variety of yoga styles and levels to suit everyone from beginners to experienced yogis.\\nOur authentic, expert yoga instructors from India will guide you each day through sessions focused on improving your physical fitness and overall well-being. Plus, the even is completely free, so there’s no excuse not to come give it a try!\\nHow to join the Yoga for Fitness Event:\\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.\\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.\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\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.\\nDiscover all the best ways yoga can help you get fit fast. So you can live your life to the fullest and move with more ease.\\nWe've put together an entire schedule of yoga for fitness classes dedicated to helping you relax and sleep better.\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n Hatha Yoga for Physical Fitness with Ankit\\n\\nSunday, January 29 at 6:00 am PST/ 9:00 am EST\\n\\n\\nHatha yoga is focused on the physical practice of yoga and is perfect for helping you build strength, get fit, and improve flexibility. Bonus? You’ll feel more relaxed and rejuvenated after this hatha yoga class! Join us for asanas, Sun Salutations, and other strength building poses!\\n\\nFind Fitness in Flow: Vinyasa Yoga with Monica\\n\\nMonday, January 30 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nReady to get fit while finding your flow? The fluid movement of this challenging vinyasa yoga class is perfect for building up a sweat, improving flexibility, and building strength, making it a perfect class for overall fitness! Join us!\\n\\nAshtanga Yoga for Increased Fitness with Sujit\\n\\nMonday, January 31 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nDo you like structure in your yoga class? Need a workout focused on building strength through muscle training? This is for you! Join the ashtanga yoga class designed to help you get fitter and stronger faster!\\nWhether you're looking to improve your physical fitness, reduce stress, or simply try something new, our free yoga for fitness event is the perfect opportunity. So come and join us, and discover the many benefits of yoga for yourself!\\nExperience getting fit in a way that works for you and \\nwith\\n you! We’re here to support you on your journey now \\nand\\n when the event is over!\\nSo join us for this free event! And don’t forget to check out other fitness related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n\\n\\nShweta Jain\\n\\n\\n\\n\\nMonica Agarwal\\n\\n\\n\\n\\nArchana\\n \\n\\n\\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\nWelcome to MyYogaTeacher’s Yoga for Fitness Event!\\nSee you soon!\\n"}},{"id":"clajio95v4kub0bhdunb73jkm","slug":"win-a-trip-to-goa-for-two","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Win a Trip to Goa for Two!","createdAt":"2022-11-16T10:44:51.422451+00:00","coverUrl":"iwjymnbfeqkztgu7bxbu.png","content":{"text":"We want your help with spreading our mission – to improve health and happiness across the world\\n\\nOne of the easiest ways you can do that is by telling your friends and family about yoga and all its benefits.\\n\\nKnow someone with back pain?\\n Tell them about 1-on-1 yoga sessions\n\\nKnow someone who is stressed, anxious, or depressed?\\n Tell them about yoga and meditation\\nKnow someone who wants to get in shape, build strength, or lose a few pounds?\\n Tell them about 1-on-1 or group yoga sessions!\\n\\nYoga has helped millions of people across the world. \\n1-on-1 sessions and group classes with MyYogaTeacher have already changed thousands of people’s lives for the better\\n. \\nSo to make telling your friends about MyYogaTeacher a lot more interesting this holiday season, we’ve created a giveaway contest for anyone who refers friends or family to MyYogaTeacher.\\n\\n\\n\\nGiveaway Contest - prizes & dates\\n\\nOne grand-prize winner\\n will get an all expense paid trip to Goa for two! (more on that below).\\n\n\\nTen other winners\\n will get a \\ntop-of-the-line Manduka Yoga Mat\\n ($129 value). \\nManduka yoga mats are extremely high quality; arguably the best yoga mats on the market.\\n\n\\nThe \\ngiveaway contest ends on Dec 15, 2022\\n. The winners will be drawn then. The \\nmore entries you have, the more chances to win\\n. Read more below to find out how to get more entries.\\n\\n\\n\\nHow to enter the giveaway contest\\n\\nUse your personal share link to tell your friends and family about MyYogaTeacher \\n(\\nyou can find your link here, on the “Tell a Friend” page\\n when you're logged in)\\nYou get 1 entry for each group class your friends take, and 3 entries for each 1-on-1 session.\\nSessions during their free trial, or after they sign up for membership all count to give you more entries.\\nThe \\nmore friends you invite, and the more sessions they take - the more chances you get to win\\n the grand prize trip to Goa!\n\\n\\nGrand Prize trip to Goa for Two\\n\\nIf you win the prize, you can use it \\nanytime within the next 2 years\\n. MyYogaTeacher will pay for \\n2 round trip tickets to India\\n (up to $1,500 each). And \\nfive nights at \\nthe Zuri White Sands Resort\\n (5-star resort), with \\nall meals included\\n.\\n\\nMyYogaTeacher will also \\narrange your transportation to and from the Goa International airport\\n and the resort. So \\nno hassle for you!\\n\\nIf you'd like to \\nvisit friends or family while in India\\n, MyYogaTeacher will not cover the additional costs. But we will work with you on getting tickets to and from India that make this possible for you.\\n\n\\nNote\\n: This is a marketing promotion to help spread the word about MyYogaTeacher. The goal is to bring in friends and family of our community, people who are also genuinely interested in yoga - who want to improve their fitness, health and/or mental health. And because this is a huge grand prize, \\nwe can only award it if we are able to bring in 100 or more members through this promotion\\n. If less referred people become members, we won't be able to award the grand prize, and will only be able to award the 10 Manduka yoga mats. If you have any questions, please reach out to care@myyogateacher.com\\n\\n\\n\\nFrequently Asked Questions\\n\\nHow are winners selected?\\nAfter Dec 15, 2022, the winners will be randomly selected from all entries into the giveaway. Each time your newly referred friends or family take sessions, you get more entries. So the more entries you have, the higher your chances of winning!\\n\\nWhere can I find my link to tell friends, so I can enter the giveaway?\\nTo enter the giveaway, your friends (or family) must sign up using your unique referral link. You can find your link on \\nthe \"Refer\" page here\\n. You must be logged in to access your link.\\n\\nHow many entries can I get?\\nThere is no limit to the number of entries you can get.\\nWhenever you refer friends and they join sessions, you get more entries. For each group class they take, you get 1 entry. For each 1-on-1 session they take, you get 3 entries.\\nThis applies to both free sessions in their trial, and sessions after they sign up for membership.\\nAll sessions completed before the giveaway contest end date, Dec 15th, give you more entries.\\n\\nWhat does my friend or family member get when they sign up using my referral link?\\nThey get a 2-week free trial - unlimited group classes plus three free 1-on-1 sessions.\\n\\nWhat about other rewards for telling friends someone?\\nThis is an additional promotion. You will still get any other rewards for referrals.\\n\nIf you have any questions, please email us at \\ncare@myyogateacher.com\\n"}},{"id":"cl77o54vxciuw0ck85uv39v9x","slug":"yin-yoga-for-digestion","author":{"name":"Bharath","teacherMytSlug":"bharath-1","pictureUrl":"bharath-pro.jpg"},"title":"Yin Yoga for Digestion: 10 Restorative Yin Yoga Poses for Digestion","createdAt":"2022-08-24T13:45:35.992969+00:00","coverUrl":"kfzbgmsrthjpcvpiht8o.jpg","content":{"text":"If you experience bloating, gas or upset stomach but don’t exactly know the source, yoga can be great to help aid in your daily digestion. Yoga can help you to regulate your digestion, get a detox or relieve stomach pain from a meal gone wrong. If you’re looking to add yoga into your routine, we’d recommend yin yoga for help with digestion and stomach issues\\nWhat is Yin Yoga?\\nYin Yoga is a slower, restorative style that targets your deep connective tissues. Rather than a traditional vinyasa class that fatigues your muscles, yin goes deeper to connect under your skin to your ligaments, deep tissue and bones. This practice goes back centuries and is actually based in Chinese medicine.\\n“The practice of yin yoga is based on ancient Chinese philosophies and Taoist principles which believe there are pathways of Qi (energy) that run through our bodies. By stretching and deepening into poses, we’re opening up any blockages and releasing that energy to flow freely.” - Mind body green\\nWhy Yin Yoga?\\nYin Yoga allows you to come to your mat and answer the question “what does my body need today?” When you come to your mat for this style class, you can do a body scan and connect to your body. Notice how you feel and what’s bothering you today. Then, you can target your practice for your specific need or ailment. If you’re taking a live \\nyin yoga\\n class, the instructor will usually open class by giving you an opportunity to answer that question.\\nHow does yin yoga aid in digestion?\\nWhen you do yin or restorative poses for digestion, the poses target your spleen and stomach to aid in your digestion and promote detox qualities. You may think if your stomach is bothering you, it’s definitely something you ate. However in reality, the spleen can also carry worry. If you are stressed, upset or chronically worried, you may be experiencing pain due to stress. So coming to your mat and releasing your stomach and spleen may not only detox bloating or pain, but could also lighten your mental or emotional load. \\nWhen should you do Yin yoga to relieve stomach distress?\\nThere is no perfect time to do yoga. Every hour of the day is good for yoga if it fits in your schedule! But for maximum results, we recommend first thing in the morning or right before bed. \\nIf you choose to do your yin practice in the morning, your detox will continue all day and help your body to maintain homeostasis throughout the day. If you choose to do it at night, not only will you continue to detox while you sleep, you will benefit from a deeper more restful sleep and wake more rejuvenated. \\nSo what Yin yoga poses will help with your pain or symptoms? Try these poses to help with tummy issues or to \\nloosen up hip\\n whenever and wherever you are! If you prefer to practice alone or have a tight schedule, find time to fit these poses in during your busy day! Make sure to drink water after to aid in the process.\n\nFollowing are the 10 recommended yin yoga poses for digestion :\\n\n1. Ardha Matsyendrasana (Seated twist)\\nThis move will release anything trapped in your GI tract and beat bloat. \\n\\n\\n2. Marjaryasana/Bitilasana (Cat/Cow)\\nThis set of poses massages the inner abdominal and stimulates digestion. \\n\\n\\n3. Supta Matsyendrasana (Supine Twist)\\nThis pose is said to relieve constipation and bloating\\n\\n\\n4. Pawanmuktasana (Wind Reliever)\\n This pose eases gas and bloating and increases blood flow in the stomach. \\n\\n\\n5. Bhujangasana (Cobra Pose)\\nThis pose stretches the stomach and supports digestion. \\n\\n6. Adho Mukha Svanasana (Downward Dog)\\nBreathing into your belly in this shape can help to create space in your intestines. \\n\\n\\n7. Trikonasana (Triangle Pose)\\nThis pose releases stress and stimulates your organs. It will help to speed up normal digestion.\\n\\n\\n8. Setu Bandha Sarvangasana (Bridge Pose)\\nThis pose brings new blood flow to the stomach & helps to wake up fatigued tissue and muscles.\\n\\n\\n9. Uttana Shishosana (Puppy Pose) \\nThis pose helps to stretch your belly. It’s suggested for after a large meal. \\n\\n10. Viparita Karani (Legs Up The Wall)\\nReverse your blood flow, give into the ground and let go. Letting go will slow down your heart rate and release any blocked stress. \\n\\n\\nTry these poses on your own time when you’re experiencing stomach distress or add them to your morning routine for digestive support throughout your day! Don’t think you’re ready to flow on your own? Join us for a class! \\n[CTA-GC]\\nClasses to take to aid in digestion or detox: \\n\\nYin Yoga with Annelise\\n - This intermediate class is great for before bed and will help with an overnight detox. \\n\\nRestorative with Swathi\\n - This all levels class will keep you in long holds to aid in detoxification and target deep tissue release. \\nOther holistic ways to relieve stomach issues:\\nIf you want to take your new digestive practice off your mat, add these simple things into your daily routine to keep your belly happy all day long! \\nTea\\nIn many scientific studies, Tea has been found to be great for digestive health because of its flavonoids. This ingredient can be found in many teas and is proven to calm the stomach and help to regulate the digestive process\\nGreen Tea\\nGreen tea is known to aid in a healthy daily detoxification because of its high levels of flavonoids which occur naturally in the fruits and veggies used to make green tea. Green tea will detox the liver and other major organs. The high level of antioxidants will keep your skin clear and refreshed as well! \\nGinger Tea\\nGinger is like nature’s pepto bismol. It can release gas and improve digestion by moving along what may be blocking your digestive process. While green tea is great for a slow all day detox, ginger tea is fast acting and gets to work immediately after drinking.\\nPeppermint Tea\\nPeppermint has been known to relieve gas, bloating and pain in the stomach. It’s a great choice for days when you feel cramping or intense stomach pain. Peppermint tea is great for staying hydrated if you’re not feeling well and is also great for a full day detox. \\nWhich brings us to our next category, When your belly is bothering you, it’s important to hydrate! It can feel overwhelming when your stomach hurts to drink water or remember to focus on your hydration, but being dehydrated could cause you much more pain or trauma. If you’re already not feeling well, try these options for hydration! \\nLemon Water\\nLemon water can aid in digestion because the citric acid in the lemon helps to break down and digest food. Lemon water also works harder to hydrate your system than plain water. It won’t run through your system or sweat out as quickly. \\nCoconut Water\\nDrinking coconut water after meals helps with digestion and helps your body to avoid bloat. The electrolytes in coconut water also help to keep your system functioning normally which promotes healthy digestion! \\nSo if you want fries on the side of your salad or ice cream after dinner tonight, no worries! Just keep this list of digestive aids handy and tomorrow, you’ll be good as new! Every day is a new day to start again…and your belly will thank you for incorporating these healthy options into your life. "}}],"relatedPosts":[],"blogContent":{"id":"clfqi8zaw9g520ak0is7d37vx","slug":"5-simple-yoga-poses-for-emotional-stress","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Simple Yoga Poses to Relieve Emotional Stress and Boost Mood","createdAt":"2023-03-27T07:25:53.716473+00:00","updatedAt":"2023-03-27T11:49:29.959065+00:00","coverUrl":"rgbxsuhsidpakhcf5yrl.jpg","seoDescription":"When you’re experiencing emotional stress, or a fight, flight, freeze response in your body, one of the best ways to return to a neutral or relaxed state is to practice yoga.","content":{"text":"For every individual, the experience of emotional stress is unique. It may involve feelings of overwhelm, hopelessness, or just plain fear. Emotional stress also manifests itself in the body in a variety of ways. Tightness in your chest, restricted breathing, high blood pressure, difficulty eating or swallowing, a clenched jaw, and tense muscles are a few common emotional stress responses.\\nWhen we are in this state, our bodies are undergoing a fight, flight, or freeze reaction that is driven by the sympathetic nervous system. This system is releasing chemicals into your body, such as excess adrenaline and cortisol, making it difficult to see (or feel) things clearly. In order to calm your mind and body and return to a neutral state, you must work on the level of your nervous system. \\nUnfortunately, your sympathetic nervous system doesn’t always listen to reason. We cannot command our bodies to stop feeling emotional stress, and we can’t make ourselves relax if we approach the issue from a mental standpoint. In order to calm feelings of emotional stress, we must work with our body on a physical level, giving it the cues it needs to feel safe.\\n\\nHow Yoga Helps With Emotional Stress\\nWhen you’re experiencing emotional stress, or a fight, flight, freeze response in your body, one of the best ways to return to a neutral or relaxed state is to practice yoga. When in this state, you may not always feel motivated to go to a yoga class, and that’s okay. You can still practice some simple moves in the privacy of your own home and calm your nervous system. \\n\\nStudies have shown\\n that yoga is an effective tool for emotional regulation and improvement of your self esteem. Yoga helps by increasing your serotonin levels, improving your self-awareness and releasing tension. Yoga poses allow you to connect with your body on a physical level, and yogic breathing balances your oxygen intake and brings you back to the present moment — which can directly diffuse your nervous system and restore equilibrium.\\nIf it sounds simple, that’s because it is. You can release emotional stress and relax your body with just a handful of yoga poses and breathing exercises. Regular practice is also a benefit, in that it can make episodes of emotional stress less common, and help your body return to baseline quicker and easier as you continue to gain experience regulating your nervous system. Over time, you may find that experiences of fight, flight, freeze become less common, as you are able to weather the ebb and flow of stressful circumstances with greater ease.\\n\\n5 Yoga Poses for Emotional Stress\\nTo address feelings of emotional stress and regulate your nervous system, try performing the poses below when you feel afraid, overwhelmed, or tense.\\n1.Child’s pose\\n\\nKnown to immediately calm feelings of distress and tension, Child’s pose is a go-to for emotional regulation.\\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. Standing Forward Fold\\n\\nLike Child’s pose, Standing Forward Fold is also an effective posture to restore calm in a body that is experiencing a stress or fear response.\\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. Reclined Fixed Angle\\n\\nIt’s common to experience stress and fight, flight, freeze responses in your psoas muscle. Reclined Fixed Angle helps open up your hips and release tension from this muscle.\\nLie down on your yoga mat with your knees bent and the soles of your feet pressed against each other, allowing your legs to open and rest at your sides. With your spine straight, rest your hands on your stomach, pelvis, or at your sides, while allowing your hips and pelvic floor muscles to relax and open. Hold the pose for 1-2 minutes.\\n\\n4. Legs Up The Wall\\n\\nThis yoga pose is easy to perform and it’s incredibly relaxing. By propping your legs up against a wall, you allow any heaviness to drain from your legs while releasing tension from your lower back.\\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\\n5. Corpse pose\\n\\nLying very still on your back may be difficult when you’re experiencing feelings of stress and overwhelm. That’s why it’s best to save this pose until the end of your sequence, and the benefits are innumerable. This posture regulates your blood pressure, your nervous system, and provides much-needed rest.\\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\n\\nPranayama for Emotional Stress\\n\n\\nAlong with the above yoga poses, you can also utilize yogic breathing, or pranayama, to calm emotional stress.\\n\n\\n1. Nadi Sodhana or “Alternate Nostril Breathing”\\nYou can perform this \\nbreathing technique\\n anywhere and anytime you feel overwhelmed or fearful.\\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. Shitali or “Cooling Breath”\\nWhen you’re feeling the heat of emotional stress, you can quite literally cool things off with this cooling \\nbreathing exercise\\n. \\nRoll your tongue into an “o” shape and slowly breathe in through it — as if your tongue were a straw. Hold the inhale for several seconds, then exhale through your nose. Repeat.","html":"<p>For every individual, the experience of emotional stress is unique. It may involve feelings of overwhelm, hopelessness, or just plain fear. Emotional stress also manifests itself in the body in a variety of ways. Tightness in your chest, restricted breathing, high blood pressure, difficulty eating or swallowing, a clenched jaw, and tense muscles are a few common emotional stress responses.</p><p>When we are in this state, our bodies are undergoing a fight, flight, or freeze reaction that is driven by the sympathetic nervous system. This system is releasing chemicals into your body, such as excess adrenaline and cortisol, making it difficult to see (or feel) things clearly. In order to calm your mind and body and return to a neutral state, you must work on the level of your nervous system. </p><p>Unfortunately, your sympathetic nervous system doesn’t always listen to reason. We cannot command our bodies to stop feeling emotional stress, and we can’t make ourselves relax if we approach the issue from a mental standpoint. In order to calm feelings of emotional stress, we must work with our body on a physical level, giving it the cues it needs to feel safe.</p><p></p><h2><strong>How Yoga Helps With Emotional Stress</strong></h2><p>When you’re experiencing emotional stress, or a fight, flight, freeze response in your body, one of the best ways to return to a neutral or relaxed state is to practice yoga. When in this state, you may not always feel motivated to go to a yoga class, and that’s okay. You can still practice some simple moves in the privacy of your own home and calm your nervous system. </p><p><a title=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7567196/\" href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7567196/\"><u>Studies have shown</u></a> that yoga is an effective tool for emotional regulation and improvement of your self esteem. Yoga helps by increasing your serotonin levels, improving your self-awareness and releasing tension. Yoga poses allow you to connect with your body on a physical level, and yogic breathing balances your oxygen intake and brings you back to the present moment — which can directly diffuse your nervous system and restore equilibrium.</p><p>If it sounds simple, that’s because it is. You can release emotional stress and relax your body with just a handful of yoga poses and breathing exercises. Regular practice is also a benefit, in that it can make episodes of emotional stress less common, and help your body return to baseline quicker and easier as you continue to gain experience regulating your nervous system. Over time, you may find that experiences of fight, flight, freeze become less common, as you are able to weather the ebb and flow of stressful circumstances with greater ease.</p><p></p><h2><strong>5 Yoga Poses for Emotional Stress</strong></h2><p>To address feelings of emotional stress and regulate your nervous system, try performing the poses below when you feel afraid, overwhelmed, or tense.</p><h3>1.Child’s pose</h3><img src=\"https://media.graphassets.com/resize=width:5080,height:3388/3gx9CwjTlaboo678ZDDg\" alt=\"Child’s pose\" title=\"childpose.JPG\" width=\"5080\" height=\"3388\" /><p>Known to immediately calm feelings of distress and tension, Child’s pose is a go-to for emotional regulation.</p><p>Start 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.</p><p></p><h3>2. Standing Forward Fold</h3><img src=\"https://media.graphassets.com/resize=width:5740,height:3827/bPrfJIOsRFOfk806AEuD\" alt=\"Standing Forward Fold Pose\" title=\"Forwardfold.JPG\" width=\"5740\" height=\"3827\" /><p>Like Child’s pose, Standing Forward Fold is also an effective posture to restore calm in a body that is experiencing a stress or fear response.</p><p>Stand 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.</p><p></p><h3>3. Reclined Fixed Angle</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4360/voHehEIQEunKVAouBQma\" alt=\"Reclined Fixed Angle Pose\" title=\"Reclinedbutterly (1).jpg\" width=\"7008\" height=\"4360\" /><p>It’s common to experience stress and fight, flight, freeze responses in your psoas muscle. Reclined Fixed Angle helps open up your hips and release tension from this muscle.</p><p>Lie down on your yoga mat with your knees bent and the soles of your feet pressed against each other, allowing your legs to open and rest at your sides. With your spine straight, rest your hands on your stomach, pelvis, or at your sides, while allowing your hips and pelvic floor muscles to relax and open. Hold the pose for 1-2 minutes.</p><p></p><h3>4. Legs Up The Wall</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/AmRXuYZjQF23wtlLNgsm\" alt=\"Legs Up The Wall Pose\" title=\"legsupthewall.jpg\" width=\"7008\" height=\"4672\" /><p>This yoga pose is easy to perform and it’s incredibly relaxing. By propping your legs up against a wall, you allow any heaviness to drain from your legs while releasing tension from your lower back.</p><p>Place 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.</p><p></p><h3>5. Corpse pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" alt=\"Corpse pose\" title=\"Corpse Pose.JPG\" width=\"6000\" height=\"4000\" /><p>Lying very still on your back may be difficult when you’re experiencing feelings of stress and overwhelm. That’s why it’s best to save this pose until the end of your sequence, and the benefits are innumerable. This posture regulates your blood pressure, your nervous system, and provides much-needed rest.</p><p>Sit 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.</p><p><br></p><h2><strong>Pranayama for Emotional Stress</strong></h2><p><br></p><p>Along with the above yoga poses, you can also utilize yogic breathing, or pranayama, to calm emotional stress.</p><p><br></p><h3>1. Nadi Sodhana or “Alternate Nostril Breathing”</h3><p>You can perform this <a target='_blank' title=\"https://www.myyogateacher.com/articles/why-everyone-should-try-alternate-nostril-breathing\" href=\"https://www.myyogateacher.com/articles/why-everyone-should-try-alternate-nostril-breathing\">breathing technique</a> anywhere and anytime you feel overwhelmed or fearful.</p><p>Exhale 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.</p><p></p><h3>2. Shitali or “Cooling Breath”</h3><p>When you’re feeling the heat of emotional stress, you can quite literally cool things off with this cooling <a target='_blank' title=\"https://www.myyogateacher.com/articles/types-of-yoga-breath\" href=\"https://www.myyogateacher.com/articles/types-of-yoga-breath\">breathing exercise</a>. </p><p>Roll your tongue into an “o” shape and slowly breathe in through it — as if your tongue were a straw. Hold the inhale for several seconds, then exhale through your nose. Repeat.</p>"},"category":["emotional_health"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>For every individual, the experience of emotional stress is unique. It may involve feelings of overwhelm, hopelessness, or just plain fear. Emotional stress also manifests itself in the body in a variety of ways. Tightness in your chest, restricted breathing, high blood pressure, difficulty eating or swallowing, a clenched jaw, and tense muscles are a few common emotional stress responses.</p><p>When we are in this state, our bodies are undergoing a fight, flight, or freeze reaction that is driven by the sympathetic nervous system. This system is releasing chemicals into your body, such as excess adrenaline and cortisol, making it difficult to see (or feel) things clearly. In order to calm your mind and body and return to a neutral state, you must work on the level of your nervous system. </p><p>Unfortunately, your sympathetic nervous system doesn’t always listen to reason. We cannot command our bodies to stop feeling emotional stress, and we can’t make ourselves relax if we approach the issue from a mental standpoint. In order to calm feelings of emotional stress, we must work with our body on a physical level, giving it the cues it needs to feel safe.</p><p></p><h2><strong>How Yoga Helps With Emotional Stress</strong></h2><p>When you’re experiencing emotional stress, or a fight, flight, freeze response in your body, one of the best ways to return to a neutral or relaxed state is to practice yoga. When in this state, you may not always feel motivated to go to a yoga class, and that’s okay. You can still practice some simple moves in the privacy of your own home and calm your nervous system. </p><p><a title=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7567196/\" href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7567196/\"><u>Studies have shown</u></a> that yoga is an effective tool for emotional regulation and improvement of your self esteem. Yoga helps by increasing your serotonin levels, improving your self-awareness and releasing tension. Yoga poses allow you to connect with your body on a physical level, and yogic breathing balances your oxygen intake and brings you back to the present moment — which can directly diffuse your nervous system and restore equilibrium.</p><p>If it sounds simple, that’s because it is. You can release emotional stress and relax your body with just a handful of yoga poses and breathing exercises. Regular practice is also a benefit, in that it can make episodes of emotional stress less common, and help your body return to baseline quicker and easier as you continue to gain experience regulating your nervous system. Over time, you may find that experiences of fight, flight, freeze become less common, as you are able to weather the ebb and flow of stressful circumstances with greater ease.</p><p></p><h2><strong>5 Yoga Poses for Emotional Stress</strong></h2><p>To address feelings of emotional stress and regulate your nervous system, try performing the poses below when you feel afraid, overwhelmed, or tense.</p><h3>1.Child’s pose</h3>\n <picture>\n <source \n type=\"image/webp\"\n srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:5080,height:3388/3gx9CwjTlaboo678ZDDg\" \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.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:5080,height:3388/3gx9CwjTlaboo678ZDDg\"\n alt=\"Child’s pose\"\n title=\"Child’s pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:5080,height:3388/3gx9CwjTlaboo678ZDDg\"\n alt=\"Child’s pose\"\n title=\"Child’s pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <p>Known to immediately calm feelings of distress and tension, Child’s pose is a go-to for emotional regulation.</p><p>Start 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.</p><p></p><h3>2. Standing Forward Fold</h3>\n <picture>\n <source \n type=\"image/webp\"\n srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:5740,height:3827/bPrfJIOsRFOfk806AEuD\" \n alt=\"Standing Forward Fold Pose\"\n title=\"Standing Forward Fold Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:5740,height:3827/bPrfJIOsRFOfk806AEuD\"\n alt=\"Standing Forward Fold Pose\"\n title=\"Standing Forward Fold Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:5740,height:3827/bPrfJIOsRFOfk806AEuD\"\n alt=\"Standing Forward Fold Pose\"\n title=\"Standing Forward Fold Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <p>Like Child’s pose, Standing Forward Fold is also an effective posture to restore calm in a body that is experiencing a stress or fear response.</p><p>Stand 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.</p><p></p><h3>3. Reclined Fixed Angle</h3>\n <picture>\n <source \n type=\"image/webp\"\n srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:7008,height:4360/voHehEIQEunKVAouBQma\" \n alt=\"Reclined Fixed Angle Pose\"\n title=\"Reclined Fixed Angle Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7008,height:4360/voHehEIQEunKVAouBQma\"\n alt=\"Reclined Fixed Angle Pose\"\n title=\"Reclined Fixed Angle Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7008,height:4360/voHehEIQEunKVAouBQma\"\n alt=\"Reclined Fixed Angle Pose\"\n title=\"Reclined Fixed Angle Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <p>It’s common to experience stress and fight, flight, freeze responses in your psoas muscle. Reclined Fixed Angle helps open up your hips and release tension from this muscle.</p><p>Lie down on your yoga mat with your knees bent and the soles of your feet pressed against each other, allowing your legs to open and rest at your sides. With your spine straight, rest your hands on your stomach, pelvis, or at your sides, while allowing your hips and pelvic floor muscles to relax and open. Hold the pose for 1-2 minutes.</p><p></p><h3>4. Legs Up The Wall</h3>\n <picture>\n <source \n type=\"image/webp\"\n srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:7008,height:4672/AmRXuYZjQF23wtlLNgsm\" \n alt=\"Legs Up The Wall Pose\"\n title=\"Legs Up The Wall Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7008,height:4672/AmRXuYZjQF23wtlLNgsm\"\n alt=\"Legs Up The Wall Pose\"\n title=\"Legs Up The Wall Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7008,height:4672/AmRXuYZjQF23wtlLNgsm\"\n alt=\"Legs Up The Wall Pose\"\n title=\"Legs Up The Wall Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <p>This yoga pose is easy to perform and it’s incredibly relaxing. By propping your legs up against a wall, you allow any heaviness to drain from your legs while releasing tension from your lower back.</p><p>Place 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.</p><p></p><h3>5. Corpse pose</h3>\n <picture>\n <source \n type=\"image/webp\"\n srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" \n alt=\"Corpse pose\"\n title=\"Corpse pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\"\n alt=\"Corpse pose\"\n title=\"Corpse pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\"\n alt=\"Corpse pose\"\n title=\"Corpse pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <p>Lying very still on your back may be difficult when you’re experiencing feelings of stress and overwhelm. That’s why it’s best to save this pose until the end of your sequence, and the benefits are innumerable. This posture regulates your blood pressure, your nervous system, and provides much-needed rest.</p><p>Sit 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.</p><p><br></p><h2><strong>Pranayama for Emotional Stress</strong></h2><p><br></p><p>Along with the above yoga poses, you can also utilize yogic breathing, or pranayama, to calm emotional stress.</p><p><br></p><h3>1. Nadi Sodhana or “Alternate Nostril Breathing”</h3><p>You can perform this <a target='_blank' title=\"https://www.myyogateacher.com/articles/why-everyone-should-try-alternate-nostril-breathing\" href=\"https://www.myyogateacher.com/articles/why-everyone-should-try-alternate-nostril-breathing\">breathing technique</a> anywhere and anytime you feel overwhelmed or fearful.</p><p>Exhale 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.</p><p></p><h3>2. Shitali or “Cooling Breath”</h3><p>When you’re feeling the heat of emotional stress, you can quite literally cool things off with this cooling <a target='_blank' title=\"https://www.myyogateacher.com/articles/types-of-yoga-breath\" href=\"https://www.myyogateacher.com/articles/types-of-yoga-breath\">breathing exercise</a>. </p><p>Roll your tongue into an “o” shape and slowly breathe in through it — as if your tongue were a straw. Hold the inhale for several seconds, then exhale through your nose. Repeat.</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"5-simple-yoga-poses-for-emotional-stress","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/5-simple-yoga-poses-for-emotional-stress","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. 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It may involve feelings of overwhelm, hopelessness, or just plain fear. Emotional stress also manifests itself in the body in a variety of ways. Tightness in your chest, restricted breathing, high blood pressure, difficulty eating or swallowing, a clenched jaw, and tense muscles are a few common emotional stress responses.\\nWhen we are in this state, our bodies are undergoing a fight, flight, or freeze reaction that is driven by the sympathetic nervous system. This system is releasing chemicals into your body, such as excess adrenaline and cortisol, making it difficult to see (or feel) things clearly. In order to calm your mind and body and return to a neutral state, you must work on the level of your nervous system. \\nUnfortunately, your sympathetic nervous system doesn’t always listen to reason. We cannot command our bodies to stop feeling emotional stress, and we can’t make ourselves relax if we approach the issue from a mental standpoint. In order to calm feelings of emotional stress, we must work with our body on a physical level, giving it the cues it needs to feel safe.\\n\\nHow Yoga Helps With Emotional Stress\\nWhen you’re experiencing emotional stress, or a fight, flight, freeze response in your body, one of the best ways to return to a neutral or relaxed state is to practice yoga. When in this state, you may not always feel motivated to go to a yoga class, and that’s okay. You can still practice some simple moves in the privacy of your own home and calm your nervous system. \\n\\nStudies have shown\\n that yoga is an effective tool for emotional regulation and improvement of your self esteem. Yoga helps by increasing your serotonin levels, improving your self-awareness and releasing tension. Yoga poses allow you to connect with your body on a physical level, and yogic breathing balances your oxygen intake and brings you back to the present moment — which can directly diffuse your nervous system and restore equilibrium.\\nIf it sounds simple, that’s because it is. You can release emotional stress and relax your body with just a handful of yoga poses and breathing exercises. Regular practice is also a benefit, in that it can make episodes of emotional stress less common, and help your body return to baseline quicker and easier as you continue to gain experience regulating your nervous system. Over time, you may find that experiences of fight, flight, freeze become less common, as you are able to weather the ebb and flow of stressful circumstances with greater ease.\\n\\n5 Yoga Poses for Emotional Stress\\nTo address feelings of emotional stress and regulate your nervous system, try performing the poses below when you feel afraid, overwhelmed, or tense.\\n1.Child’s pose\\n\\nKnown to immediately calm feelings of distress and tension, Child’s pose is a go-to for emotional regulation.\\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. Standing Forward Fold\\n\\nLike Child’s pose, Standing Forward Fold is also an effective posture to restore calm in a body that is experiencing a stress or fear response.\\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. Reclined Fixed Angle\\n\\nIt’s common to experience stress and fight, flight, freeze responses in your psoas muscle. Reclined Fixed Angle helps open up your hips and release tension from this muscle.\\nLie down on your yoga mat with your knees bent and the soles of your feet pressed against each other, allowing your legs to open and rest at your sides. With your spine straight, rest your hands on your stomach, pelvis, or at your sides, while allowing your hips and pelvic floor muscles to relax and open. Hold the pose for 1-2 minutes.\\n\\n4. Legs Up The Wall\\n\\nThis yoga pose is easy to perform and it’s incredibly relaxing. By propping your legs up against a wall, you allow any heaviness to drain from your legs while releasing tension from your lower back.\\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\\n5. Corpse pose\\n\\nLying very still on your back may be difficult when you’re experiencing feelings of stress and overwhelm. That’s why it’s best to save this pose until the end of your sequence, and the benefits are innumerable. This posture regulates your blood pressure, your nervous system, and provides much-needed rest.\\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\n\\nPranayama for Emotional Stress\\n\n\\nAlong with the above yoga poses, you can also utilize yogic breathing, or pranayama, to calm emotional stress.\\n\n\\n1. Nadi Sodhana or “Alternate Nostril Breathing”\\nYou can perform this \\nbreathing technique\\n anywhere and anytime you feel overwhelmed or fearful.\\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. Shitali or “Cooling Breath”\\nWhen you’re feeling the heat of emotional stress, you can quite literally cool things off with this cooling \\nbreathing exercise\\n. \\nRoll your tongue into an “o” shape and slowly breathe in through it — as if your tongue were a straw. Hold the inhale for several seconds, then exhale through your nose. Repeat.","html":"<p>For every individual, the experience of emotional stress is unique. It may involve feelings of overwhelm, hopelessness, or just plain fear. Emotional stress also manifests itself in the body in a variety of ways. Tightness in your chest, restricted breathing, high blood pressure, difficulty eating or swallowing, a clenched jaw, and tense muscles are a few common emotional stress responses.</p><p>When we are in this state, our bodies are undergoing a fight, flight, or freeze reaction that is driven by the sympathetic nervous system. This system is releasing chemicals into your body, such as excess adrenaline and cortisol, making it difficult to see (or feel) things clearly. In order to calm your mind and body and return to a neutral state, you must work on the level of your nervous system. </p><p>Unfortunately, your sympathetic nervous system doesn’t always listen to reason. We cannot command our bodies to stop feeling emotional stress, and we can’t make ourselves relax if we approach the issue from a mental standpoint. In order to calm feelings of emotional stress, we must work with our body on a physical level, giving it the cues it needs to feel safe.</p><p></p><h2><strong>How Yoga Helps With Emotional Stress</strong></h2><p>When you’re experiencing emotional stress, or a fight, flight, freeze response in your body, one of the best ways to return to a neutral or relaxed state is to practice yoga. When in this state, you may not always feel motivated to go to a yoga class, and that’s okay. You can still practice some simple moves in the privacy of your own home and calm your nervous system. </p><p><a title=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7567196/\" href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7567196/\"><u>Studies have shown</u></a> that yoga is an effective tool for emotional regulation and improvement of your self esteem. Yoga helps by increasing your serotonin levels, improving your self-awareness and releasing tension. Yoga poses allow you to connect with your body on a physical level, and yogic breathing balances your oxygen intake and brings you back to the present moment — which can directly diffuse your nervous system and restore equilibrium.</p><p>If it sounds simple, that’s because it is. You can release emotional stress and relax your body with just a handful of yoga poses and breathing exercises. Regular practice is also a benefit, in that it can make episodes of emotional stress less common, and help your body return to baseline quicker and easier as you continue to gain experience regulating your nervous system. Over time, you may find that experiences of fight, flight, freeze become less common, as you are able to weather the ebb and flow of stressful circumstances with greater ease.</p><p></p><h2><strong>5 Yoga Poses for Emotional Stress</strong></h2><p>To address feelings of emotional stress and regulate your nervous system, try performing the poses below when you feel afraid, overwhelmed, or tense.</p><h3>1.Child’s pose</h3><img src=\"https://media.graphassets.com/resize=width:5080,height:3388/3gx9CwjTlaboo678ZDDg\" alt=\"Child’s pose\" title=\"childpose.JPG\" width=\"5080\" height=\"3388\" /><p>Known to immediately calm feelings of distress and tension, Child’s pose is a go-to for emotional regulation.</p><p>Start 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.</p><p></p><h3>2. Standing Forward Fold</h3><img src=\"https://media.graphassets.com/resize=width:5740,height:3827/bPrfJIOsRFOfk806AEuD\" alt=\"Standing Forward Fold Pose\" title=\"Forwardfold.JPG\" width=\"5740\" height=\"3827\" /><p>Like Child’s pose, Standing Forward Fold is also an effective posture to restore calm in a body that is experiencing a stress or fear response.</p><p>Stand 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.</p><p></p><h3>3. Reclined Fixed Angle</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4360/voHehEIQEunKVAouBQma\" alt=\"Reclined Fixed Angle Pose\" title=\"Reclinedbutterly (1).jpg\" width=\"7008\" height=\"4360\" /><p>It’s common to experience stress and fight, flight, freeze responses in your psoas muscle. Reclined Fixed Angle helps open up your hips and release tension from this muscle.</p><p>Lie down on your yoga mat with your knees bent and the soles of your feet pressed against each other, allowing your legs to open and rest at your sides. With your spine straight, rest your hands on your stomach, pelvis, or at your sides, while allowing your hips and pelvic floor muscles to relax and open. Hold the pose for 1-2 minutes.</p><p></p><h3>4. Legs Up The Wall</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/AmRXuYZjQF23wtlLNgsm\" alt=\"Legs Up The Wall Pose\" title=\"legsupthewall.jpg\" width=\"7008\" height=\"4672\" /><p>This yoga pose is easy to perform and it’s incredibly relaxing. By propping your legs up against a wall, you allow any heaviness to drain from your legs while releasing tension from your lower back.</p><p>Place 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.</p><p></p><h3>5. Corpse pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" alt=\"Corpse pose\" title=\"Corpse Pose.JPG\" width=\"6000\" height=\"4000\" /><p>Lying very still on your back may be difficult when you’re experiencing feelings of stress and overwhelm. That’s why it’s best to save this pose until the end of your sequence, and the benefits are innumerable. This posture regulates your blood pressure, your nervous system, and provides much-needed rest.</p><p>Sit 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.</p><p><br></p><h2><strong>Pranayama for Emotional Stress</strong></h2><p><br></p><p>Along with the above yoga poses, you can also utilize yogic breathing, or pranayama, to calm emotional stress.</p><p><br></p><h3>1. Nadi Sodhana or “Alternate Nostril Breathing”</h3><p>You can perform this <a target='_blank' title=\"https://www.myyogateacher.com/articles/why-everyone-should-try-alternate-nostril-breathing\" href=\"https://www.myyogateacher.com/articles/why-everyone-should-try-alternate-nostril-breathing\">breathing technique</a> anywhere and anytime you feel overwhelmed or fearful.</p><p>Exhale 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.</p><p></p><h3>2. Shitali or “Cooling Breath”</h3><p>When you’re feeling the heat of emotional stress, you can quite literally cool things off with this cooling <a target='_blank' title=\"https://www.myyogateacher.com/articles/types-of-yoga-breath\" href=\"https://www.myyogateacher.com/articles/types-of-yoga-breath\">breathing exercise</a>. </p><p>Roll your tongue into an “o” shape and slowly breathe in through it — as if your tongue were a straw. Hold the inhale for several seconds, then exhale through your nose. Repeat.</p>"},"category":["emotional_health"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}© Copyright 2020 MyYogaTeacher Inc