8 Yoga Poses for Psoas Pain Relief

{"slug":"8-yoga-poses-for-psoas-pain-relief","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":"clfce8q050idr0aiombuq99xa","slug":"yoga-for-dancers","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses Every Dancer Should Know","createdAt":"2023-03-17T10:24:56.736557+00:00","coverUrl":"rg8yvhhzuzvbnjnqb6qj.jpg","content":{"text":"If you’re a dancer then you already know — dancing requires the kind of full-body muscular control that’s much more involved than just being graceful on your feet. To be a good dancer, you need a high level of body awareness, muscle tone and flexibility. But that’s not all — dancing also requires control over your breathing to execute those delicate moves with ease.\\nIf you’re looking to become a better dancer, or improve your existing skill set, yoga can help you gain more flexibility, strength, balance, and master your breathing. Yoga can also help improve your posture and alignment, and boost your concentration, awareness, and your well-being.\\n\\nThe Best Kind of Yoga for Dancers\\nMost dancers come to yoga with a preset level of flexibility most students don’t have. That’s why it’s important to take it slow if you’re just starting to practice yoga. It may be tempting to push too hard and overdo it. Like dancing, yoga poses require specific alignment — performing poses incorrectly can lead to injury.\\nDepending on your goals, there are multiple styles of yoga that may be right for you. For a flowing practice of yoga that often mimics dancing, Vinyasa yoga can help you gain more flexibility and movement that compliments your dance performance. Like Vinyasa, Power yoga can sometimes involve flowing movement, but it's a style more focused on building strength and balance.\\nHatha, Iyengar, and Ashtanga yoga can also help improve your balance and posture, and these types of yoga typically involve some kind of breath work (or pranayama). If you need to unwind and destress while stretching sore and overworked muscles, Yin yoga or Restorative yoga can help you relax with gentle poses that are held for longer periods of time.\\n\\n10 Effective Yoga Poses for Dancers\\nOf course, you can get started with some basic poses to help improve your dancing skills in the comfort of your own home. Try the poses below for a basic primer on dance-friendly yoga poses, or schedule an at-home session at \\nMyYogaTeacher online\\n.\\n\\n1. Tree Pose\\n\\nTree pose is an excellent pose for improving your balance and posture.\\nStand in Mountain pose with your feet hip distance apart. Keep your arms relaxed at your sides while you focus on an easy, steady breath. Transfer your body weight to your left foot, while softly bending your right knee, pulling it into your chest. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze forward. Once you’ve steadied your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.\\n\\n2. Warrior I Pose\\n\\nWarrior I is both lengthening and strengthening, giving your legs a workout while stretching your upper body.\\nStand in the center of your mat with your weight evenly balanced on both your feet. Step your right foot forward with your toes pointed toward the front of the mat. Angle your left (back) foot slightly. Bend your right knee at 90 degrees while keeping your left leg flexed and engaged. Inhale and lift your arms up toward the ceiling. Gently arch your back and lift your chest. You can keep your gaze facing forward, or look up toward your hands to further open your chest. Hold for 30-60 seconds and then repeat on the other side.\\n\\n3. Half-Moon Pose\\n\\nThis pose also improves your balance while strengthening your legs.\\nFrom the center of your mat, step your right foot forward. Drop your left hand to your side while reaching your right hand forward. Touch the tip of the mat with your right hand as you inhale and lift your left leg off the floor. Ground your right foot into the mat, and gently straighten your right leg. Lift and extend your left arm so that it is stretching up toward the ceiling, and lengthen your left leg as it extends toward the back of the room. Keep your head in a neutral position and your gaze facing forward. Hold for 3-4 breaths.\\n\\n4. Dancer’s Pose\\n\\nThe perfect pose for dancers, this posture works on your balance, focus, and alignment.\\nStand in the middle of your mat with your weight evenly balanced on both feet. Shift your weight onto your left foot, while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\\n\\n5. Downward Facing Dog Pose\\n\\nOne of the basic primary poses, Downward Facing Dog stretches your calves, hamstrings, and lower back.\\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\\n6. Plank Pose\\n\\nFor incredible balance and core strength, try practicing Plank pose at least once every day.\\nStart with your hands and knees on the floor in tabletop position, with your hands placed shoulder-width apart. Engage your core and lift the backs of your thighs toward the ceiling until your body is positioned in a straight line from your heels through your crown. Tuck your tailbone and press down with your heels as you hold this pose for 30-60 seconds.\\n\\n7. Locust Pose\\n\\nLocust builds strength in your lower back and spine while stretching your core.\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\\n\\n8. Fixed Angle Pose\\n\\nRange of motion in your hips is important for dancing, and Fixed Angle pose stretches your hip muscles while relieving tension in your lower back.\\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\\n9. Boat Pose\\n\\nAnother great posture for core strength, Boat pose works your abdominal muscles and improves your balance.\\nSit on your mat with your knees bent and your hands at your sides. Engage your core, and gently lift and straighten your legs and your arms together, forming your body into a “v” shape. Keep your gaze focused on a fixed point in front of you, your chest open and your spine straight. Hold for a few breaths.\\n\\n10. Corpse Pose\\n\\nWhile this pose may seem deceptively simple, it’s one of the most important yoga postures you can practice. Corpse pose will help you de-stress, relax, and fully integrate your yoga practice.\\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\\nFrequently Asked Questions about Yoga for Dancers\\n\\nHow is yoga good for dancers?\\nYoga is an excellent practice for dancers because it helps to improve flexibility, balance, and strength, which are all essential components of dance. Yoga postures are designed to work the entire body, and as a result, they can help dancers to develop the strength and stamina necessary to perform at their best. In addition to the physical benefits, yoga can also help dancers to reduce stress and anxiety, allowing them to focus more deeply on their performance.\\n\\nWhy is yoga good for dancers?\\nYoga is beneficial for dancers in many ways. One of the most significant advantages of practicing yoga is its ability to improve flexibility. Dancers need to be flexible to perform at their best, and yoga can help them achieve a greater range of motion in their movements. Additionally, yoga can improve balance, which is essential for dancers who must maintain precise alignment during their performances. Yoga can also help to prevent injuries and promote overall wellness, making it an excellent complement to any dancer's training regimen.\\n\\nHow to get started in yoga for dancers?\\nIf you're a dancer looking to incorporate yoga into your practice, there are several things you can do to get started. One of the best ways is to find a yoga teacher who has experience working with dancers. They will be able to tailor their instruction to your specific needs and goals. Additionally, you can look for yoga classes that focus on flexibility and balance, as these are areas that are particularly important for dancers. Finally, consider incorporating yoga into your warm-up or cool-down routine. This can be an excellent way to begin incorporating yoga into your dance practice and help you see the benefits of yoga firsthand."}},{"id":"clepkcngy00l20bipz5qbrz4g","slug":"11-yoga-poses-to-reduce-inflammation","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"11 Yoga Poses To Reduce Inflammation","createdAt":"2023-03-01T10:57:15.727585+00:00","coverUrl":"o3ezucclbille8nftamh.jpg","content":{"text":"When your muscles ache, or if you’re suffering from chronic pain, lowering the inflammation in your body makes perfect sense. But did you know that keeping inflammation low can help improve your overall health? Minimizing your body’s inflammatory response can protect you from disease, keep your organs and tissue healthy, and help you feel better overall.\\nThere are many ways to lower your inflammation, including taking NSAIDS like aspirin and ibuprofen. But if taken long term, over the counter anti-inflammatory drugs can cause damage to your digestive system. There are less harmful ways to keep inflammation low, like eating anti-inflammatory foods and avoiding those that cause inflammation to spike — like alcohol, sugar and processed food.\\nYoga can also help lower inflammation in your body. With regular, weekly practice, yoga can help keep your body’s inflammatory response at a minimum. But routine practice is required for it to work, and results only come through regular commitment over time.\\n\\nHow Yoga Lowers Inflammation?\\nYoga can lower inflammation in the body by reducing stress levels and promoting relaxation and mindfulness, which in turn can decrease the levels of the stress hormone cortisol and reduce inflammation.\\nIn numerous studies, scientists have confirmed that regular practice of yoga can positively affect inflammatory biomarkers in your body, and in\\n \\none 2019 study\\n scientists found that the more you practice, the greater the results. By reducing the amount of certain compounds in your blood, yoga helps reduce inflammation from aging and stress.\\nOver time, this means your body will react to stressors with less of an impact to your overall health. This change in physiological response isn’t just good for your body, either. By reducing inflammation and stress response, you’re also improving your capacity and mental health.\\n\\nYoga to Reduce Inflammation\\nTo lower inflammation in your body with yoga, it’s fairly simple: practice on a regular basis consistently for a long period of time.\\n \\nIn this study,\\n researchers pointed out that expert yoga practitioners had lower levels of inflammation than novices.\\nAdherence to a specific type of yoga isn’t necessary to reduce your inflammation. What’s important is a well-rounded practice that includes asanas, pranayama and meditation. If you’re just getting started with yoga, try this sequence of stress-relieving primary poses and breathing techniques to help your body lower its inflammatory response.\\n\\n11 Yoga Poses to Reduce Inflammation \\n1. Child’s Pose\n⁠2. Downward Facing Dog Pose\n3. ⁠Warrior II Pose\n⁠4. Standing Forward Fold Pose\n5. C⁠at-Cow Pose\n⁠6. Bridge Pose\n⁠7. Legs Up The Wall\n⁠8. Reclining Fixed Angle Pose\n9. ⁠Nadi Shodhana Pranayama Pose\n10. ⁠Shitali Pranayama Pose\n11. C⁠orpse Pose\\n\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. Downward Facing Dog Pose\\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\\n3. Warrior II Pose\\n\\nStep your right foot forward on the mat with your toes pointed forward and your right knee bent. You left foot will stay behind you, perpendicular to the mat. Keep your hips squared and arms stretched over your front and rear legs, distributing your weight evenly between both legs. Stay in this pose for 5-6 breaths.\\n\\n4. Standing Forward Fold Pose\\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\\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. 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\\n7. Legs Up The Wall\\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\\n8. Reclining Fixed Angle Pose\\n\\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\\n9. Nadi Shodhana Pranayama Pose\\n\\nSit in a relaxed posture, like Easy pose or in a comfortable chair. 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.\\n\\n10. Shitali Pranayama Pose\\n\\nWhile sitting in a relaxed posture, roll your tongue and slowly breathe in through it, as if your tongue were a straw. Hold it in for several seconds, then exhale through your nose. Repeat.\\n\\n11. 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"}},{"id":"ckyxpcp4wm10x0d26pz3qteep","slug":"yoga-teacher-taining-for-everyone","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"6 Things That a Yoga Teacher Training Course Will Do for You – Even If You Don’t Want to Teach","createdAt":"2022-01-28T01:04:08.583471+00:00","coverUrl":"amrbzvz8deegkjnh7v7y.jpg","content":{"text":"If you’re reading this right now, you probably are at least \\nthinking\\n about how a yoga teacher training course can benefit you. You’re curious.\\nEver heard that quote, “Those who can’t do, teach”? Yeah, us too. And when it comes to yoga, that quote couldn’t be more wrong.\\nFirst of all, we haven’t met a yoga teacher yet that can’t do yoga. Can they do every single yoga pose ever created? No, of course not. Not many (if anyone) can. But, for the most part, they’re very capable of practicing yoga.\\nHowever, that doesn’t mean you \\nhave\\n to teach just because you get certified as a yoga teacher!\\nYogis take a yoga teacher \\ntraining\\n course for many reasons that we’re about to discuss, but so many more yogis choose not to take one because they don’t want to teach.\\nAnd we’re here to let you know that a high-quality, comprehensive yoga teacher training course is an amazing experience for all yoga practitioners, whether they’re brand new to the practice or have been practicing yoga for many years.\\nIf you’re interested in learning more about MyYogaTeacher’s Teacher Training Courses, we’d love to have you! \\nCheck it out here!\\n\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial \\n\\nBefore saying yay or nay to a yoga TTC like the one MyYogaTeacher offers, consider these 6 benefits…that have \\nnothing\\n to do with teaching!\\n\\n\n1. Yoga teacher training helps you deepen your practice\\nWant more out of your yoga practice? More than what you’re able to get from a one hour class however many times a week?\\nMaybe you want to learn about the physiology of yoga, how it biologically affects your body. Maybe you want to become more focused, self aware, and mindful of your alignment and how your body feels during your yoga practice. It could be that you need more help with breathwork or want to explore various types of meditation to complement your yoga practice.\\nDuring a yoga teacher training course, your instructor (or \\ninstructors\\n) will have the opportunity to give you very specific feedback on how you are performing asanas, how various poses benefit your body, and you’ll certainly learn different types of breathing techniques and meditation variations.\\nLearning the principles behind good alignment, breath work, and meditation will help you in many different ways in daily life.\\nBetter posture, less stress and anxiety, reduced back and joint pain due to better alignment. All of these are benefits of deepening your yoga practice through the participation in a yoga teacher training course!\\n\\n\\n2. A yoga teacher training course will boost your confidence\\nWho \\ndoesn’t\\n want to be more confident? \\nEmbarking on a journey of yoga teacher training will help you discover strengths you didn’t know you had, improve weaknesses (whether physical, mental, or emotional), and help you  develop a better sense of self, of who you are.\\nYou will overcome the stresses and insecurities that invariably accompany the pursuit of any type of challenge or obstacle. And participating in a constant physical practice will help you to see exactly how strong you really are!\\nWe’re not gonna lie. A yoga teacher training course really is challenging. But your yoga teacher and the community of other students you’re taking the course with will be the support you need to move through, over, and around those challenges and grow as a human and a yogi!\\n\\n\\n3. Yoga teacher training helps develop your sense of compassion\\nWe all have moments when we’re uncompassionate. When we are inconvenienced by someone else’s struggles or mistakes. We’re often irritated by slow drivers or when our food order is wrong. Some people are just so consumed with their own lives that they don’t have the emotional room or energy to be compassionate towards others.\\nIn a yoga teacher training course, you’ll explore and practice the concepts of \\nmetta\\n, or lovingkindness, and \\nashima\\n, evoking feelings of compassion. Many times, we are uncompassionate towards others because we are unable to show compassion for ourselves.\\nYou will learn how to show compassion and love towards friends, family, even strangers. But most importantly, you will learn how to show compassion for \\nyourself\\n.\\n\\n\\n4. A yoga teacher training course will teach you selfcare\\nOne of the primary things missing in the lives of many people the world over, but especially Americans, is selfcare. While studies show that self care practices have increased during the pandemic times, it is not nearly enough to keep our busy lives balanced.\\nAnd who’s to say the increase will last after all the pandemic chaos is over?\\nA yoga teacher training course emphasizes the necessity for regular selfcare. Selfcare shouldn’t be something special you only do once a week on the weekend. It should be something you incorporate as a part of your daily life.\\nYou can not pour from an empty cup. Selfcare promotes physical, mental, and emotional well-being. Numerous studies have shown the positive effects of regular self care practices.\\n\\n\\n5. Yoga teacher training courses teach self-awareness\\nIn my opinion, gaining self-awareness is one of the most beneficial aspects of taking a yoga teacher training course. Why?\\nWe are often so busy, we have no time to reflect on our day or our life, who we are at a base level as a human being. Instead, we are parents, partners, spouses, friends, children, co-workers. We are defined by what we \\ndo\\n instead of \\nwho we are\\n.\\nIncorporating new habits, experiences, knowledge, and activities into our lives is how we grow. Becoming aware of ourselves as individuals, apart from our roles and relationships, is how we become better in everything we do, every aspect of our lives.\\nIn a yoga teacher training program, you will not only learn the tools and techniques to discover your self-awareness, but you will be taught how to continue on afterwards.\\n\\n\\n6. You will learn how to let things go in a yoga teacher training program\\nOne of the fundamental concepts of yoga is letting go that which no longer serves you. But so often, we don’t. \\nWe carry grudges, stay angry, avoid confrontation. We harbor hate and envy and so much negative energy that it just consumes us. But it doesn’t serve us well. In a yoga teacher training program, you will focus on letting go of all the things that do not help you grow or make you happy.\\nYou will learn how to assess the thoughts, feelings, people, things, jobs, roles, and responsibilities in your life and decide if those things are helping you or hurting you. And with the tools from a yoga teacher training course, you’ll be empowered to remove what no longer serves you.\\nHere are MyYogaTeacher, we are passionate about helping people become the most radiant, beautiful, healthy  people we know they are. Humans and humanity are amazing. Our yoga teachers recognize that and strive to provide expert guidance, love, and support that all their students need.\\nWith MyYogaTeacher 100% of your TTC is live. And you'll get access to incredible teachers with rare levels of experience and yoga education. Rohan himself has taught 17 in-person TTCs, 6 online TTCs, and managed 13 other TTCs!\\n \\nWe're not like those self-paced courses you'll find on the internet.\\n With a TTC from MyYogaTeacher, you're not paying for a series of videos \\n(that you can watch or not)\\n, a few live Q&A sessions \\n(that you can attend or not)\\n, and booklets or packets \\n(you can read or not)\\n.\\nWith our \\nYoga Alliance certified\\n TTC, you'll get:\\n ✔️ 100% live instruction\\n✔️ A group chat with your teachers and classmates\\n✔️ A 150-page e-book\\n✔️ Recordings of each of your classes\\n✔️ A community setting that keeps you motivated and energized\\n When you enroll in our Yoga Training Course, you’re not just saying yes to being a yoga instructor. Because some of you may not have that goal.\\n \\nYou’re saying yes to \\nYOU\\n.\\n \\nGet more info or sign up here!\\n\\n"}}],"relatedPosts":[],"blogContent":{"id":"clct29qar2mln09k7b9xhmih5","slug":"8-yoga-poses-for-psoas-pain-relief","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Psoas Pain Relief","createdAt":"2023-01-12T12:22:46.336259+00:00","updatedAt":"2023-01-14T04:50:18.588572+00:00","coverUrl":"fitbgltpzxzyqblmzhjg.jpg","seoDescription":"By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness\n","content":{"text":"Possibly the most integral muscle group in your entire body, the psoas governs the central functioning of your core. Without it, you wouldn’t be able to move properly, walk, stand, or do much of anything, because the muscles in this group also attach your legs to your spine.\\n\\nIssues with your psoas can be deeply painful, and it’s a difficult area to massage. The psoas major, psoas minor, and iliacus combined make up your iliopsoas, commonly referred as simply the psoas. And when the psoas is unhappy, it can cause symptoms with a range of severity, from slightly uncomfortable to totally debilitating, like difficulty walking or standing upright, lower back pain, and pelvic pain. \n\\nAthletic injuries, prolonged periods of sitting and surgery can affect the health of your psoas, and if you’re experiencing a tight and shortened psoas, it’s likely you’re also suffering from weakness and pain. You can relieve your symptoms and fully recover from psoas issues by stretching and strengthening this important muscle group with yoga. \n\\nHow to Relieve Psoas Pain\\n\\nPsoas pain can affect the entire structure of your body, causing adjoining muscles to become overworked and your posture to become off-kilter, leading to widespread chronic pain. Yoga can help correct issues with your psoas and get you back to feeling balanced again. By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness.\\n\\nIt’s important to also strengthen the psoas to enable your body to function properly. A weak psoas can put enormous strain on your surrounding muscles and joints, and a strong core is essential for your physical health. By lengthening and strengthening your psoas at the same time, you can correct issues and reduce pain.\n\\nIf you’re suffering from a tight or weak psoas, try practicing the yoga poses below on a regular basis to start the healing process.\n\\n8 Yoga Poses for Psoas Pain Relief\\n\n\\n1. Low Lunge Pose\\n\\nLow Lunge is an easy pose to start lengthening your psoas muscles, and you can adjust this position to stretch as deeply as you feel comfortable.\\nFrom a kneeling position, start by bringing your left foot forward and bending your left leg at the knee. Inhale while reaching your arms over your head, keeping them parallel with the sides of your head. Allow your chest to expand and lengthen your spine. Remember to keep your chin level and your gaze focused straight ahead. Repeat on the other side.\\n \\n2.  Tree Pose\\n\\nTree pose strengthens and stretches your psoas muscles by isolating the area building strength through balance.\\nStand in Mountain pose and place your feet hip distance apart, arms relaxed at your sides. Gently shift your body weight to your left foot and bending your right knee, lifting it upward. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze facing forward. Give yourself a moment to steady your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.\\n \\n3. Boat Pose\\n\\nOne of the best asanas for your core, Boat pose strengthens your abdominal muscles for better balance and posture.\\nStart by sitting with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced. Inhale, engage your core, and exhale as you lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\\n \\n4. Knee-To-Chest Pose\\n\\nWhen your psoas is in pain and walking or standing upright feels difficult, Knee-To-Chest pose offers a supine stretch that can relieve your symptoms.\\nLie down flat on your back with your arms at your sides. Inhale, and then as you exhale, bring your right knee to your chest. Thoughtfully extend and stretch your left leg until you feel the tension begin to release from your abs and inside your hip. As you hug your knee to your chest, remember to breathe and focus on allowing your core to fully relax. Hold for 30-60 seconds and repeat on the other side.\\n \\n5. Dancer’s Pose\\n\\nLike Tree pose, Dancer’s pose works to strengthen your psoas through balance, with a deep stretch that lengthens all of the muscles in the front side of your torso. \\nStand in the middle of your mat with your weight evenly balanced on both feet. Transfer your weight onto your left foot while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. You can deepen the stretch by creating some resistance — simply push outward with your right foot while pulling in with your right hand. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\\n \\n6. Supported Bridge Pose\\n\\nSupported Bridge pose uses a yoga block to both support your weight and lengthen the muscles in your core and inside your hips.\\nStart by lying on your back with your knees bent and a yoga block placed nearby. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward.  Take your yoga block and place underneath your lower back, supporting your weight and providing a deep stretch to the frontside of your pelvis. Stay in the pose for 30-60 seconds.\\n \\n7. Reclining Hero’s Pose\\n\\nBy modifying Hero’s pose to a reclining position, you can gently lengthen your psoas and stretch your quad muscles.\\nKneel on your yoga mat and rest your buttocks on the backs of your heels. Sit with your spine straight and inhale, and as you exhale, begin to gently lower your torso to the floor. You can move slowly, lowering yourself onto your back one vertebrae at a time. Rest your hands on your chest or reach your arms above your head to increase the stretch. Once your are resting on your back, you can also bring your focus to your hips and allow them to rise slightly upward for a greater stretch in your psoas minor.\\n \\n8. Cobra Pose\\n\\nCobra pose lengthens your abdominal muscles and releases tension in your lower back.\\nLie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. 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 ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Make sure to gaze upward and press your hips into the mat to target your psoas. Hold this position for a few breaths and then rest.","html":"<p>Possibly the most integral muscle group in your entire body, the psoas governs the central functioning of your core. Without it, you wouldn’t be able to move properly, walk, stand, or do much of anything, because the muscles in this group also attach your legs to your spine.</p><p></p><p>Issues with your psoas can be deeply painful, and it’s a difficult area to massage. The psoas major, psoas minor, and iliacus combined make up your iliopsoas, commonly referred as simply the psoas. And when the psoas is unhappy, it can cause symptoms with a range of severity, from slightly uncomfortable to totally debilitating, like difficulty walking or standing upright, lower back pain, and pelvic pain. <br></p><p>Athletic injuries, prolonged periods of sitting and surgery can affect the health of your psoas, and if you’re experiencing a tight and shortened psoas, it’s likely you’re also suffering from weakness and pain. You can relieve your symptoms and fully recover from psoas issues by stretching and strengthening this important muscle group with yoga. <br></p><h3><strong>How to Relieve Psoas Pain</strong></h3><p></p><p>Psoas pain can affect the entire structure of your body, causing adjoining muscles to become overworked and your posture to become off-kilter, leading to widespread chronic pain. Yoga can help correct issues with your psoas and get you back to feeling balanced again. By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness.</p><p></p><p>It’s important to also strengthen the psoas to enable your body to function properly. A weak psoas can put enormous strain on your surrounding muscles and joints, and a strong core is essential for your physical health. By lengthening and strengthening your psoas at the same time, you can correct issues and reduce pain.<br></p><p>If you’re suffering from a tight or weak psoas, try practicing the yoga poses below on a regular basis to start the healing process.<br></p><h3><strong>8 Yoga Poses for Psoas Pain Relief</strong><br></h3><h4>1. Low Lunge Pose</h4><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/iVqOMKfSyi0duHO16JCg\" alt=\"Low Lunge Pose\" title=\"01 Low Lunge (Anjaneyasana).JPG\" width=\"7008\" height=\"4672\" /><p>Low Lunge is an easy pose to start lengthening your psoas muscles, and you can adjust this position to stretch as deeply as you feel comfortable.</p><p>From a kneeling position, start by bringing your left foot forward and bending your left leg at the knee. Inhale while reaching your arms over your head, keeping them parallel with the sides of your head. Allow your chest to expand and lengthen your spine. Remember to keep your chin level and your gaze focused straight ahead. Repeat on the other side.</p><p> </p><h4>2.  Tree Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/SK9IWpsUQBu1adXvmCP5\" alt=\"Tree Pose\" title=\"02 Vrksasana (tree Pose).jpg\" width=\"3000\" height=\"2000\" /><p>Tree pose strengthens and stretches your psoas muscles by isolating the area building strength through balance.</p><p>Stand in Mountain pose and place your feet hip distance apart, arms relaxed at your sides. Gently shift your body weight to your left foot and bending your right knee, lifting it upward. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze facing forward. Give yourself a moment to steady your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.</p><p> </p><h4>3. Boat Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/6v2xARmoT5imU2bgKFFy\" alt=\"Boat Pose\" title=\"03 Navasana (Boat Pose).jpg\" width=\"3000\" height=\"2000\" /><p>One of the best asanas for your core, Boat pose strengthens your abdominal muscles for better balance and posture.</p><p>Start by sitting with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced. Inhale, engage your core, and exhale as you lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.</p><p> </p><h4>4. Knee-To-Chest Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/UxE285Q728NK1JTj5LA1\" alt=\"Knee-To-Chest Pose\" title=\"04 Knees to Chest.jpg\" width=\"3000\" height=\"2000\" /><p>When your psoas is in pain and walking or standing upright feels difficult, Knee-To-Chest pose offers a supine stretch that can relieve your symptoms.</p><p>Lie down flat on your back with your arms at your sides. Inhale, and then as you exhale, bring your right knee to your chest. Thoughtfully extend and stretch your left leg until you feel the tension begin to release from your abs and inside your hip. As you hug your knee to your chest, remember to breathe and focus on allowing your core to fully relax. Hold for 30-60 seconds and repeat on the other side.</p><p> </p><h4>5. Dancer’s Pose</h4><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/Fh367PYSSESFimoTsBjN\" alt=\"Dancer’s Pose\" title=\"05. Natarajasana (Dancer_s Pose).jpg\" width=\"3504\" height=\"2336\" /><p>Like Tree pose, Dancer’s pose works to strengthen your psoas through balance, with a deep stretch that lengthens all of the muscles in the front side of your torso. </p><p>Stand in the middle of your mat with your weight evenly balanced on both feet. Transfer your weight onto your left foot while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. You can deepen the stretch by creating some resistance — simply push outward with your right foot while pulling in with your right hand. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.</p><p> </p><h4>6. Supported Bridge Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/7BPZCGS2SD69YiJOHwLx\" alt=\"Supported Bridge Pose\" title=\"06 Setubandhasana (Bridge Pose).jpg\" width=\"3000\" height=\"2000\" /><p>Supported Bridge pose uses a yoga block to both support your weight and lengthen the muscles in your core and inside your hips.</p><p>Start by lying on your back with your knees bent and a yoga block placed nearby. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward.  Take your yoga block and place underneath your lower back, supporting your weight and providing a deep stretch to the frontside of your pelvis. Stay in the pose for 30-60 seconds.</p><p> </p><h4>7. Reclining Hero’s Pose</h4><img src=\"https://media.graphassets.com/resize=width:612,height:408/v2QgtCxTRiCXvH49HqB4\" alt=\"Reclining Hero’s Pose\" title=\"istockphoto-639101734-612x612.jpg\" width=\"612\" height=\"408\" /><p>By modifying Hero’s pose to a reclining position, you can gently lengthen your psoas and stretch your quad muscles.</p><p>Kneel on your yoga mat and rest your buttocks on the backs of your heels. Sit with your spine straight and inhale, and as you exhale, begin to gently lower your torso to the floor. You can move slowly, lowering yourself onto your back one vertebrae at a time. Rest your hands on your chest or reach your arms above your head to increase the stretch. Once your are resting on your back, you can also bring your focus to your hips and allow them to rise slightly upward for a greater stretch in your psoas minor.</p><p> </p><h4>8. Cobra Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/JJbjt0HFS1udbOqo969i\" alt=\"Cobra Pose\" title=\"08 Bhujangasana (Cobra Pose).jpg\" width=\"3000\" height=\"2000\" /><p>Cobra pose lengthens your abdominal muscles and releases tension in your lower back.</p><p>Lie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. 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 ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Make sure to gaze upward and press your hips into the mat to target your psoas. Hold this position for a few breaths and then rest.</p>"},"category":[],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>Possibly the most integral muscle group in your entire body, the psoas governs the central functioning of your core. Without it, you wouldn’t be able to move properly, walk, stand, or do much of anything, because the muscles in this group also attach your legs to your spine.</p><p></p><p>Issues with your psoas can be deeply painful, and it’s a difficult area to massage. The psoas major, psoas minor, and iliacus combined make up your iliopsoas, commonly referred as simply the psoas. And when the psoas is unhappy, it can cause symptoms with a range of severity, from slightly uncomfortable to totally debilitating, like difficulty walking or standing upright, lower back pain, and pelvic pain. <br></p><p>Athletic injuries, prolonged periods of sitting and surgery can affect the health of your psoas, and if you’re experiencing a tight and shortened psoas, it’s likely you’re also suffering from weakness and pain. You can relieve your symptoms and fully recover from psoas issues by stretching and strengthening this important muscle group with yoga. <br></p><h3><strong>How to Relieve Psoas Pain</strong></h3><p></p><p>Psoas pain can affect the entire structure of your body, causing adjoining muscles to become overworked and your posture to become off-kilter, leading to widespread chronic pain. Yoga can help correct issues with your psoas and get you back to feeling balanced again. By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness.</p><p></p><p>It’s important to also strengthen the psoas to enable your body to function properly. A weak psoas can put enormous strain on your surrounding muscles and joints, and a strong core is essential for your physical health. By lengthening and strengthening your psoas at the same time, you can correct issues and reduce pain.<br></p><p>If you’re suffering from a tight or weak psoas, try practicing the yoga poses below on a regular basis to start the healing process.<br></p><h3><strong>8 Yoga Poses for Psoas Pain Relief</strong><br></h3><h4>1. Low Lunge Pose</h4>\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/iVqOMKfSyi0duHO16JCg\" \n                alt=\"Low Lunge Pose\"\n                title=\"Low Lunge 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/iVqOMKfSyi0duHO16JCg\"\n                alt=\"Low Lunge Pose\"\n                title=\"Low Lunge 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/iVqOMKfSyi0duHO16JCg\"\n                alt=\"Low Lunge Pose\"\n                title=\"Low Lunge Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Low Lunge is an easy pose to start lengthening your psoas muscles, and you can adjust this position to stretch as deeply as you feel comfortable.</p><p>From a kneeling position, start by bringing your left foot forward and bending your left leg at the knee. Inhale while reaching your arms over your head, keeping them parallel with the sides of your head. Allow your chest to expand and lengthen your spine. Remember to keep your chin level and your gaze focused straight ahead. Repeat on the other side.</p><p> </p><h4>2.  Tree Pose</h4>\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:3000,height:2000/SK9IWpsUQBu1adXvmCP5\" \n                alt=\"Tree Pose\"\n                title=\"Tree 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:3000,height:2000/SK9IWpsUQBu1adXvmCP5\"\n                alt=\"Tree Pose\"\n                title=\"Tree 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:3000,height:2000/SK9IWpsUQBu1adXvmCP5\"\n                alt=\"Tree Pose\"\n                title=\"Tree Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Tree pose strengthens and stretches your psoas muscles by isolating the area building strength through balance.</p><p>Stand in Mountain pose and place your feet hip distance apart, arms relaxed at your sides. Gently shift your body weight to your left foot and bending your right knee, lifting it upward. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze facing forward. Give yourself a moment to steady your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.</p><p> </p><h4>3. Boat Pose</h4>\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:3000,height:2000/6v2xARmoT5imU2bgKFFy\" \n                alt=\"Boat Pose\"\n                title=\"Boat 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:3000,height:2000/6v2xARmoT5imU2bgKFFy\"\n                alt=\"Boat Pose\"\n                title=\"Boat 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:3000,height:2000/6v2xARmoT5imU2bgKFFy\"\n                alt=\"Boat Pose\"\n                title=\"Boat Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>One of the best asanas for your core, Boat pose strengthens your abdominal muscles for better balance and posture.</p><p>Start by sitting with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced. Inhale, engage your core, and exhale as you lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.</p><p> </p><h4>4. Knee-To-Chest Pose</h4>\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:3000,height:2000/UxE285Q728NK1JTj5LA1\" \n                alt=\"Knee-To-Chest Pose\"\n                title=\"Knee-To-Chest 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:3000,height:2000/UxE285Q728NK1JTj5LA1\"\n                alt=\"Knee-To-Chest Pose\"\n                title=\"Knee-To-Chest 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:3000,height:2000/UxE285Q728NK1JTj5LA1\"\n                alt=\"Knee-To-Chest Pose\"\n                title=\"Knee-To-Chest Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>When your psoas is in pain and walking or standing upright feels difficult, Knee-To-Chest pose offers a supine stretch that can relieve your symptoms.</p><p>Lie down flat on your back with your arms at your sides. Inhale, and then as you exhale, bring your right knee to your chest. Thoughtfully extend and stretch your left leg until you feel the tension begin to release from your abs and inside your hip. As you hug your knee to your chest, remember to breathe and focus on allowing your core to fully relax. Hold for 30-60 seconds and repeat on the other side.</p><p> </p><h4>5. Dancer’s Pose</h4>\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:3504,height:2336/Fh367PYSSESFimoTsBjN\" \n                alt=\"Dancer’s Pose\"\n                title=\"Dancer’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:3504,height:2336/Fh367PYSSESFimoTsBjN\"\n                alt=\"Dancer’s Pose\"\n                title=\"Dancer’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:3504,height:2336/Fh367PYSSESFimoTsBjN\"\n                alt=\"Dancer’s Pose\"\n                title=\"Dancer’s Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Like Tree pose, Dancer’s pose works to strengthen your psoas through balance, with a deep stretch that lengthens all of the muscles in the front side of your torso. </p><p>Stand in the middle of your mat with your weight evenly balanced on both feet. Transfer your weight onto your left foot while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. You can deepen the stretch by creating some resistance — simply push outward with your right foot while pulling in with your right hand. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.</p><p> </p><h4>6. Supported Bridge Pose</h4>\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:3000,height:2000/7BPZCGS2SD69YiJOHwLx\" \n                alt=\"Supported Bridge Pose\"\n                title=\"Supported Bridge 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:3000,height:2000/7BPZCGS2SD69YiJOHwLx\"\n                alt=\"Supported Bridge Pose\"\n                title=\"Supported Bridge 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:3000,height:2000/7BPZCGS2SD69YiJOHwLx\"\n                alt=\"Supported Bridge Pose\"\n                title=\"Supported Bridge Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Supported Bridge pose uses a yoga block to both support your weight and lengthen the muscles in your core and inside your hips.</p><p>Start by lying on your back with your knees bent and a yoga block placed nearby. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward.  Take your yoga block and place underneath your lower back, supporting your weight and providing a deep stretch to the frontside of your pelvis. Stay in the pose for 30-60 seconds.</p><p> </p><h4>7. Reclining Hero’s Pose</h4>\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:612,height:408/v2QgtCxTRiCXvH49HqB4\" \n                alt=\"Reclining Hero’s Pose\"\n                title=\"Reclining Hero’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:612,height:408/v2QgtCxTRiCXvH49HqB4\"\n                alt=\"Reclining Hero’s Pose\"\n                title=\"Reclining Hero’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:612,height:408/v2QgtCxTRiCXvH49HqB4\"\n                alt=\"Reclining Hero’s Pose\"\n                title=\"Reclining Hero’s Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>By modifying Hero’s pose to a reclining position, you can gently lengthen your psoas and stretch your quad muscles.</p><p>Kneel on your yoga mat and rest your buttocks on the backs of your heels. Sit with your spine straight and inhale, and as you exhale, begin to gently lower your torso to the floor. You can move slowly, lowering yourself onto your back one vertebrae at a time. Rest your hands on your chest or reach your arms above your head to increase the stretch. Once your are resting on your back, you can also bring your focus to your hips and allow them to rise slightly upward for a greater stretch in your psoas minor.</p><p> </p><h4>8. Cobra Pose</h4>\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:3000,height:2000/JJbjt0HFS1udbOqo969i\" \n                alt=\"Cobra Pose\"\n                title=\"Cobra 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:3000,height:2000/JJbjt0HFS1udbOqo969i\"\n                alt=\"Cobra Pose\"\n                title=\"Cobra 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:3000,height:2000/JJbjt0HFS1udbOqo969i\"\n                alt=\"Cobra Pose\"\n                title=\"Cobra Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Cobra pose lengthens your abdominal muscles and releases tension in your lower back.</p><p>Lie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. 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 ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Make sure to gaze upward and press your hips into the mat to target your psoas. Hold this position for a few breaths and then rest.</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"8-yoga-poses-for-psoas-pain-relief","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/8-yoga-poses-for-psoas-pain-relief","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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Without it, you wouldn’t be able to move properly, walk, stand, or do much of anything, because the muscles in this group also attach your legs to your spine.\\n\\nIssues with your psoas can be deeply painful, and it’s a difficult area to massage. The psoas major, psoas minor, and iliacus combined make up your iliopsoas, commonly referred as simply the psoas. And when the psoas is unhappy, it can cause symptoms with a range of severity, from slightly uncomfortable to totally debilitating, like difficulty walking or standing upright, lower back pain, and pelvic pain. \n\\nAthletic injuries, prolonged periods of sitting and surgery can affect the health of your psoas, and if you’re experiencing a tight and shortened psoas, it’s likely you’re also suffering from weakness and pain. You can relieve your symptoms and fully recover from psoas issues by stretching and strengthening this important muscle group with yoga. \n\\nHow to Relieve Psoas Pain\\n\\nPsoas pain can affect the entire structure of your body, causing adjoining muscles to become overworked and your posture to become off-kilter, leading to widespread chronic pain. Yoga can help correct issues with your psoas and get you back to feeling balanced again. By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness.\\n\\nIt’s important to also strengthen the psoas to enable your body to function properly. A weak psoas can put enormous strain on your surrounding muscles and joints, and a strong core is essential for your physical health. By lengthening and strengthening your psoas at the same time, you can correct issues and reduce pain.\n\\nIf you’re suffering from a tight or weak psoas, try practicing the yoga poses below on a regular basis to start the healing process.\n\\n8 Yoga Poses for Psoas Pain Relief\\n\n\\n1. Low Lunge Pose\\n\\nLow Lunge is an easy pose to start lengthening your psoas muscles, and you can adjust this position to stretch as deeply as you feel comfortable.\\nFrom a kneeling position, start by bringing your left foot forward and bending your left leg at the knee. Inhale while reaching your arms over your head, keeping them parallel with the sides of your head. Allow your chest to expand and lengthen your spine. Remember to keep your chin level and your gaze focused straight ahead. Repeat on the other side.\\n \\n2.  Tree Pose\\n\\nTree pose strengthens and stretches your psoas muscles by isolating the area building strength through balance.\\nStand in Mountain pose and place your feet hip distance apart, arms relaxed at your sides. Gently shift your body weight to your left foot and bending your right knee, lifting it upward. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze facing forward. Give yourself a moment to steady your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.\\n \\n3. Boat Pose\\n\\nOne of the best asanas for your core, Boat pose strengthens your abdominal muscles for better balance and posture.\\nStart by sitting with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced. Inhale, engage your core, and exhale as you lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\\n \\n4. Knee-To-Chest Pose\\n\\nWhen your psoas is in pain and walking or standing upright feels difficult, Knee-To-Chest pose offers a supine stretch that can relieve your symptoms.\\nLie down flat on your back with your arms at your sides. Inhale, and then as you exhale, bring your right knee to your chest. Thoughtfully extend and stretch your left leg until you feel the tension begin to release from your abs and inside your hip. As you hug your knee to your chest, remember to breathe and focus on allowing your core to fully relax. Hold for 30-60 seconds and repeat on the other side.\\n \\n5. Dancer’s Pose\\n\\nLike Tree pose, Dancer’s pose works to strengthen your psoas through balance, with a deep stretch that lengthens all of the muscles in the front side of your torso. \\nStand in the middle of your mat with your weight evenly balanced on both feet. Transfer your weight onto your left foot while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. You can deepen the stretch by creating some resistance — simply push outward with your right foot while pulling in with your right hand. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\\n \\n6. Supported Bridge Pose\\n\\nSupported Bridge pose uses a yoga block to both support your weight and lengthen the muscles in your core and inside your hips.\\nStart by lying on your back with your knees bent and a yoga block placed nearby. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward.  Take your yoga block and place underneath your lower back, supporting your weight and providing a deep stretch to the frontside of your pelvis. Stay in the pose for 30-60 seconds.\\n \\n7. Reclining Hero’s Pose\\n\\nBy modifying Hero’s pose to a reclining position, you can gently lengthen your psoas and stretch your quad muscles.\\nKneel on your yoga mat and rest your buttocks on the backs of your heels. Sit with your spine straight and inhale, and as you exhale, begin to gently lower your torso to the floor. You can move slowly, lowering yourself onto your back one vertebrae at a time. Rest your hands on your chest or reach your arms above your head to increase the stretch. Once your are resting on your back, you can also bring your focus to your hips and allow them to rise slightly upward for a greater stretch in your psoas minor.\\n \\n8. Cobra Pose\\n\\nCobra pose lengthens your abdominal muscles and releases tension in your lower back.\\nLie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. 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 ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Make sure to gaze upward and press your hips into the mat to target your psoas. Hold this position for a few breaths and then rest.","html":"<p>Possibly the most integral muscle group in your entire body, the psoas governs the central functioning of your core. Without it, you wouldn’t be able to move properly, walk, stand, or do much of anything, because the muscles in this group also attach your legs to your spine.</p><p></p><p>Issues with your psoas can be deeply painful, and it’s a difficult area to massage. The psoas major, psoas minor, and iliacus combined make up your iliopsoas, commonly referred as simply the psoas. And when the psoas is unhappy, it can cause symptoms with a range of severity, from slightly uncomfortable to totally debilitating, like difficulty walking or standing upright, lower back pain, and pelvic pain. <br></p><p>Athletic injuries, prolonged periods of sitting and surgery can affect the health of your psoas, and if you’re experiencing a tight and shortened psoas, it’s likely you’re also suffering from weakness and pain. You can relieve your symptoms and fully recover from psoas issues by stretching and strengthening this important muscle group with yoga. <br></p><h3><strong>How to Relieve Psoas Pain</strong></h3><p></p><p>Psoas pain can affect the entire structure of your body, causing adjoining muscles to become overworked and your posture to become off-kilter, leading to widespread chronic pain. Yoga can help correct issues with your psoas and get you back to feeling balanced again. By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness.</p><p></p><p>It’s important to also strengthen the psoas to enable your body to function properly. A weak psoas can put enormous strain on your surrounding muscles and joints, and a strong core is essential for your physical health. By lengthening and strengthening your psoas at the same time, you can correct issues and reduce pain.<br></p><p>If you’re suffering from a tight or weak psoas, try practicing the yoga poses below on a regular basis to start the healing process.<br></p><h3><strong>8 Yoga Poses for Psoas Pain Relief</strong><br></h3><h4>1. Low Lunge Pose</h4><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/iVqOMKfSyi0duHO16JCg\" alt=\"Low Lunge Pose\" title=\"01 Low Lunge (Anjaneyasana).JPG\" width=\"7008\" height=\"4672\" /><p>Low Lunge is an easy pose to start lengthening your psoas muscles, and you can adjust this position to stretch as deeply as you feel comfortable.</p><p>From a kneeling position, start by bringing your left foot forward and bending your left leg at the knee. Inhale while reaching your arms over your head, keeping them parallel with the sides of your head. Allow your chest to expand and lengthen your spine. Remember to keep your chin level and your gaze focused straight ahead. Repeat on the other side.</p><p> </p><h4>2.  Tree Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/SK9IWpsUQBu1adXvmCP5\" alt=\"Tree Pose\" title=\"02 Vrksasana (tree Pose).jpg\" width=\"3000\" height=\"2000\" /><p>Tree pose strengthens and stretches your psoas muscles by isolating the area building strength through balance.</p><p>Stand in Mountain pose and place your feet hip distance apart, arms relaxed at your sides. Gently shift your body weight to your left foot and bending your right knee, lifting it upward. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze facing forward. Give yourself a moment to steady your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.</p><p> </p><h4>3. Boat Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/6v2xARmoT5imU2bgKFFy\" alt=\"Boat Pose\" title=\"03 Navasana (Boat Pose).jpg\" width=\"3000\" height=\"2000\" /><p>One of the best asanas for your core, Boat pose strengthens your abdominal muscles for better balance and posture.</p><p>Start by sitting with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced. Inhale, engage your core, and exhale as you lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.</p><p> </p><h4>4. Knee-To-Chest Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/UxE285Q728NK1JTj5LA1\" alt=\"Knee-To-Chest Pose\" title=\"04 Knees to Chest.jpg\" width=\"3000\" height=\"2000\" /><p>When your psoas is in pain and walking or standing upright feels difficult, Knee-To-Chest pose offers a supine stretch that can relieve your symptoms.</p><p>Lie down flat on your back with your arms at your sides. Inhale, and then as you exhale, bring your right knee to your chest. Thoughtfully extend and stretch your left leg until you feel the tension begin to release from your abs and inside your hip. As you hug your knee to your chest, remember to breathe and focus on allowing your core to fully relax. Hold for 30-60 seconds and repeat on the other side.</p><p> </p><h4>5. Dancer’s Pose</h4><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/Fh367PYSSESFimoTsBjN\" alt=\"Dancer’s Pose\" title=\"05. Natarajasana (Dancer_s Pose).jpg\" width=\"3504\" height=\"2336\" /><p>Like Tree pose, Dancer’s pose works to strengthen your psoas through balance, with a deep stretch that lengthens all of the muscles in the front side of your torso. </p><p>Stand in the middle of your mat with your weight evenly balanced on both feet. Transfer your weight onto your left foot while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. You can deepen the stretch by creating some resistance — simply push outward with your right foot while pulling in with your right hand. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.</p><p> </p><h4>6. Supported Bridge Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/7BPZCGS2SD69YiJOHwLx\" alt=\"Supported Bridge Pose\" title=\"06 Setubandhasana (Bridge Pose).jpg\" width=\"3000\" height=\"2000\" /><p>Supported Bridge pose uses a yoga block to both support your weight and lengthen the muscles in your core and inside your hips.</p><p>Start by lying on your back with your knees bent and a yoga block placed nearby. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward.  Take your yoga block and place underneath your lower back, supporting your weight and providing a deep stretch to the frontside of your pelvis. Stay in the pose for 30-60 seconds.</p><p> </p><h4>7. Reclining Hero’s Pose</h4><img src=\"https://media.graphassets.com/resize=width:612,height:408/v2QgtCxTRiCXvH49HqB4\" alt=\"Reclining Hero’s Pose\" title=\"istockphoto-639101734-612x612.jpg\" width=\"612\" height=\"408\" /><p>By modifying Hero’s pose to a reclining position, you can gently lengthen your psoas and stretch your quad muscles.</p><p>Kneel on your yoga mat and rest your buttocks on the backs of your heels. Sit with your spine straight and inhale, and as you exhale, begin to gently lower your torso to the floor. You can move slowly, lowering yourself onto your back one vertebrae at a time. Rest your hands on your chest or reach your arms above your head to increase the stretch. Once your are resting on your back, you can also bring your focus to your hips and allow them to rise slightly upward for a greater stretch in your psoas minor.</p><p> </p><h4>8. Cobra Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/JJbjt0HFS1udbOqo969i\" alt=\"Cobra Pose\" title=\"08 Bhujangasana (Cobra Pose).jpg\" width=\"3000\" height=\"2000\" /><p>Cobra pose lengthens your abdominal muscles and releases tension in your lower back.</p><p>Lie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. 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 ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Make sure to gaze upward and press your hips into the mat to target your psoas. Hold this position for a few breaths and then rest.</p>"},"category":[],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}