8 Yoga Poses for Psoas Pain Relief

{"slug":"8-yoga-poses-for-psoas-pain-relief","recentPosts":[{"id":"cldixctfr0tox09k7rfoglac8","slug":"yoga-for-bodybuilders","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Effective Yoga Poses for Bodybuilders (Complete Guide)","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for bodybuilders can help you build more muscle, reduce your chances of injury, improve flexibility and mobility, and lower inflammation.","readTime":null,"excerpt":"Learn the best poses for bodybuilders to improve overall physical health.","tags":[],"createdAt":"2023-01-30T14:47:12.900063+00:00","coverUrl":"b8qfyhfhved6qjzxviyd.jpg","content":{"text":"If you’re a bodybuilder, or competitive weightlifter, chances are yoga is not part of your overall fitness routine. After all, yogis are known for long, lean muscles — which is the opposite of what bodybuilders work so hard to create. But contrary to popular belief, incorporating yoga into your weight lifting routine won’t detract from your gains, and it will compliment your efforts in the gym.\\n\\nWhy Bodybuilders Need Yoga\\n\\nIntense weight lifting can put enormous stress on your joints, increasing your risk for injury and inflammation. By increasing your flexibility, lowering inflammation, and improving mobility in your joints, you can counteract any negative effects for better health. Yoga can also prevent you from developing arthritis that could potentially be caused by years of repetitive movement, and reduce any stiffness you might feel after a heavy day at the gym.\\nAlong with improving your range of motion and overall flexibility, yoga can also help improve your posture. From a competition perspective, this can imprtove your performance and potentially level up your chances of doing well.\n\\nYoga can help add to your bodybuilding efforts by toning and strengthening smaller muscle groups that may get neglected through classic weight lifting routines. Yoga postures isolate those minor muscle groups, giving your whole body the workout you never knew you needed. A regular yoga practice can also improve your balance — which will make you more stable and less prone to injury.\n\\nPracticing Yoga for Bodybuilding\\n\n\\nBefore you get started with your own yoga practice, there are a few things you should consider. There are many styles of yoga to choose from, and if you’re just starting out it’s important to start slow at a beginner level. When your body is already a fine-tuned machine, that may be hard to hear. But yoga involves holding postures with very specific alignment — practicing incorrectly can actually cause injury.\\nStart by working with a certified yoga instructor. At \\nMyYogaTeacher\\n, you can enroll in online courses from the comfort of your very own home. You can also sign up for private lessons where your instructor can design your course to cater to your unique needs.\n\\nWhile practicing yoga, it’s also important to pay attention to how your body feels. This should come easy to most bodybuilders, who already have a high degree of body awareness. If a yoga pose causes pain or discomfort, take a break from the posture or use a modification like a yoga block, strap, bolster, or blanket. Developing increased flexibility takes time, and it’s wise to take it easy and slow.\\n\n\\n10 Effective Yoga Poses for Bodybuilders -\\n\n\\nYou can get started with your yoga practice by incorporating the following 10 poses into your weekly workout schedule. Try performing these yoga stretches after your weight lifting routine, or on rest days in-between.\n\\n1. Downward Facing Dog Pose\\n\\n\\nThis classic primary pose is essential to any yoga routine, and there’s a reason why — it efficiently stretches your torso, hamstrings, calves, and lower back, while strengthening your shoulders.\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\n\\n2. Low Lunge Pose\n\\n\\nThere’s a chance you’ve already been practicing this pose before performing squats, since it opens up your hips and stretches your glutes.\n\\nFrom Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.\\n\n\\n3. Standing Forward Fold Pose\\n\\n\\n\n\\nThis pose also stretches your lower back, hamstrings, and calves — and it’s a great posture for lowering your blood pressure and encouraging your body to relax.\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n\\n4. Cat-Cow Pose\\n\\n\\nWhile this yoga move may seem incredibly simple, it’s a staple for increasing flexibility in and around your spine, torso, neck, and lower back.\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\n\\n5. Cobra Pose\\n\\n\\nAfter an intense ab workout, Cobra pose is your best friend. This subtle backbend stretches the abdominal muscles to reduce stiffness, soreness, and decrease your body’s inflammatory response.\\n\\nStart by laying down on the floor on your stomach with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\n\\n6. Bridge Pose\n\\n\\nYou can continue to stretch the muscles in your chest, neck, hips, and spine with Bridge pose. This posture also calms the body while stimulating your digestive organs for a more regulated metabolism.\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\n\\n\\n7. Plank\n\\n\\nThis is another pose you may already be familiar with. Plank pose builds strength in your core and lower back, and works to improve your balance and stability.\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\n\\n8. Locust Pose\n\\n\\nSciatica pain is quite common among bodybuilders, since the sciatica nerve can easily become stressed when lifting heavy weights. Locust pose alleviates sciatica pain, increases strength, and stretches your abdominal muscles simultaneously.\n\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\n\\n9. Boat Pose\\n\\n\\nFor increased core strength, balance, and overall stability, there are few better poses to perform on a regular basis than Boat pose. Use this posture to compliment your ab workout.\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\n\\n10. Corpse Pose\\n\\n\\nIf you’re asking what could be gained by simply lying down flat on your back and remaining still for several minutes, the answer might surprise you. Corpse pose is one of the most important postures in yoga, since it gives your body an opportunity to integrate all of your stretching and strengthening work. It also calms the mind and body, reduces stress responses, lowers your blood pressure, and reduces inflammation.\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":["fitness"]},{"id":"cldebisqj8am10bk2riasiyyy","slug":"self-love-yoga-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Self Love Yoga & Meditation Event: Empower Yourself This Valentine’s Day","subTitle":null,"seoTitle":null,"seoDescription":"Empower yourself this Valentine's Day with our Self Love Yoga & Meditation Event. Find inner peace and self-acceptance through yoga and meditation practices","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-27T09:24:55.671424+00:00","coverUrl":"rvpz4az7wyk8pdo4fvyg.png","content":{"text":"Announcing our free Self Love Event February 13-14!\\n\n\\nEmbrace yourself and practice self love this Valentine’s Day and every day with the help of MyYogaTeacher’s expert yoga teachers.\\n\\nYoga has been a powerful tool for self-improvement and personal growth for centuries, and self-love yoga is no exception. Unfortunately, many of us struggle with self-doubt, self-criticism, and negative self-talk. Self-love yoga can help to change that by promoting self-acceptance and self-compassion.\\nThis special yoga and meditation event\\n focuses on building self-acceptance, self-worth, and self-compassion through a combination of physical postures, breathing techniques, and mindfulness practices.\\nSelf-love is the foundation of all healthy relationships, including the relationship with ourselves. Without self-love, we cannot truly love and accept others!\\n\n\\n\\nHow to join the Yoga for Self Love Event:\\n\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\\n\\n\\nNurturing Relationships Through Self Love \\n\\nMonday, February 13 at 5 pm PST/ 8 pm EST\\n\n\\nSelf love isn’t selfish! It’s critical to creating deeper, more meaningful relationships and becoming the best version of yourself you can be! Join us in this discussion based self love class with a guided meditation and walk away prioritizing your health and happiness!\\n\n\\n\\nEmbrace Yourself: Balancing the Heart Chakra\\n\\nTuesday, February 14 at 5 pm PST/ 8 pm EST\\n\\nReady to love yourself (and others) more and better? Need more compassion and kindness in your life? Join this yoga for self-love class designed to open your heart chakra and help you walk away feeling empowered to have more meaningful relationships and showing more love\n\\nThis special event will offer a unique opportunity to nurture yourself and discover the power of self-love.  Don't miss out on this transformative experience. Sign up today and awaken your inner strength and self-love.\\nAnd don’t forget to check out other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\n\n\\n\\nAnnelise Piers\\n\\n\\nShika Sood\\n\\n\\nSwati Dalvi\\n\\n\\nAbhishek Bodhi\\n\\n\\nPreeti Goswami\\n\\n\\nRohan Shroff\\n\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\n\\nWelcome to MyYogaTeacher’s Self Love Event!\\nSee you soon!\\n"},"category":["myYogaTeacher"]},{"id":"clda2r496083c0ak7xfyb3sqr","slug":"beginners-guide-to-shakti-yoga","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What is Shakti Yoga? Beginner’s Guide to Shakti Yoga","subTitle":null,"seoTitle":null,"seoDescription":"Shakti yoga is an energizing, dynamic yoga routine that awakens your inner feminine power for greater vitality, awareness, and focus.","readTime":null,"excerpt":"Learn about Shakti yoga, and what you can expect from a typical class.","tags":[],"createdAt":"2023-01-24T10:08:22.599414+00:00","coverUrl":"j6pbujfzshx7tpqftipc.jpg","content":{"text":"Maybe you’ve seen it offered at your local yoga studio or online, but you haven’t tried it because you’re not quite sure what it is. Shakti yoga, or Shakti yoga flow, is a dynamic, energizing form of yoga that isn’t as commonly known as other types of yoga — like Kundalini, Vinyasa, Flow, or Power yoga.\\nIt can be intimidating to learn a new kind of yoga you’re unfamiliar with, but if you’ve never given Shakti yoga a try, we recommend giving it a chance. Shakti yoga not only increases your energy levels, but it also improves your awareness, focus, and awakens your inner god or goddess. We’ve put together a beginner’s guide to help you know what to expect from your first class, and the benefits that come from this powerful practice. \n\\nOrigin of Shakti Yoga\\n\\nThe root of Shakti yoga lies in Hinduism, where Shakti is revered as a female goddess that embodies divine feminine power, known as The Great Divine Mother. We can think of Shakti as a goddess, but to gain a deeper understanding of the power of Shakti, it’s helpful to consider her as an essence that lives inside all of us — regardless of our gender identity. \n\\nShakti is formless and yet can take on any form — different goddesses, energies and personalities — and she can activate other Hindu gods. Think of Shakti as a limitless, boundless energy that can be called upon through mantras, chants, breath work, meditations, and yogic movement. Her energy lives coiled at the base of your spine, and you can gain access to it through Shakti yoga flow.\\n\\nWhat is Shakti Yoga?\\n\\nParticipating in Shakti yoga can awaken this energy and move it up your spine, channeling it through your chakras. Like a Vinyasa class, Shakti yoga utilizes dynamic, flowing movement in a yogic dance that facilitates the build-up of your Shakti energy and releases it throughout your chakras and your body.\\nWhile Shakti yoga classes may vary depending on your instructor and the structure of the class, generally you can expect flowing movement that is rooted in spirituality and connected to your breath. Shakti yoga also commonly utilizes specific chants designed to encourage the movement of this powerful energy flow. \\n\\nWhat are the Benefits of Shakti Yoga?\\n\\nSo, how does the channeling and release of Shakti energy benefit you as the practitioner? There are many ways in which Shakti yoga can bring a welcome dose of feminine vitality to your daily life. \n\\nOn a spiritual level, when you take a Shakti yoga class, you can expect to come away with an increased felt sense of vibrancy in your being. Your consciousness will be enlivened and you’ll feel a greater connection with your body, your spirit, and all living things.\n\\nShakti yoga also increases your energy reserves. If you’ve been feeling tired, depressed, and like your internal battery is running low, a Shakti yoga session can animate you physically, emotionally, and mentally. It can improve your circulation, recharge your nervous system, build strength and flexibility, and increase your sense of self-awareness. \n\\nSince the goal of Shakti yoga is to awaken this powerful energy, you may come away feeling like the goddess herself, as you’ve taken on her all-encompassing and healing spirit within your own body. If this sounds amazing, that’s because it is — Shakti energy can make you feel as if you are buzzing with vitality and like you’re glowing with endless light.\n\\nShakti Yoga Routine\\n\\nA typical Shakti yoga session utilizes the same kinds of Hatha yoga poses you’d find in a Vinyasa or Power yoga class. Since this type of yoga is meant to invigorate your body and soul, expect standing and strength building poses that may be somewhat challenging. Asanas like Warrior I, II and III, Dancer’s pose, Sun Salutations, Plank, Downward-Facing Dog and Upward Facing Dog are a few common poses in most Shakti yoga classes.\\nEach pose will be linked together with dynamic movement in conjunction with your breath. While performing Shakti yoga, continuous chanting — or mantras — harnesses your kundalini energy and channels it up your spine and through your chakras. If you already have experience practicing Hatha yoga, the poses will feel familiar to you, and if you’ve been to a Vinyasa or Flow yoga class, the Shakti movement will provide a similar experience. Don’t worry if you stumble a bit with some of the chants — as you repeat them throughout the class, you’ll become accustomed to the Sanskrit words, even if they feel a little foreign at first.\n\\n5 Beginner Shakti Yoga Poses :\\n\\nYou don’t have to wait for the next Shakti class to show up on your yoga studio’s schedule. You can start practicing this divine form of yoga at home by performing the poses below in a flowing manner.\\n\\n1. Sun Salutation Pose\n\\n\\nStart by standing at the top of your mat in Mountain pose with your hands in prayer position. Inhale deeply and sweep your arms above your head into Upward Salute. Exhale and fold forward into Standing Forward Bend. Inhale and lengthen your spine as you shift into Extended Forward Fold. Exhale, bend your knees, step backward with your right leg to perform a lunge. \\nInhale, plant your palms on the mat, and step your left leg back to join your right leg in High Plank pose. Exhale and sink into Low Plank, or Chaturanga Dandansana. You can modify this to Four-Limbed Staff pose if needed. Inhale and dynamically flow into Upward Facing Dog. On your next exhale, lift your hips into Downward Facing Dog. \n\\nInhale and step your right foot forward to perform a lunge on the opposite side. As you exhale, step forward into Standing Forward Fold. Return to Mountain pose by inhaling and rolling yourself upward to standing position, one vertebrae at a time. Press your palms together in prayer position to finish the sequence. Repeat at least 2 more times. \n\\n2. Dancer’s Pose\n\\n\\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, keep your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\n\\n3. Warrior I Pose\\n\\n\\nStart in Downward Facing Dog and step your right foot forward. Keep your toes angled toward the front of the mat, and your front leg knee bent at 90 degrees, while strongly engaging your back leg. Your back foot should be slightly angled. Inhale and bring your arms to either prayer position, or in an Upward Salute position above your head. Extend the front side of your body allowing your back to softly bend. Stay here for five to ten breaths.\n\\n4. Warrior II Pose\\n\\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, parallel 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\\n5. Warrior III Pose\\n\\n\\nStart in Mountain pose, with your feet hip distance apart. Step your left foot back, turned at a 45 degree angle, and bend your right knee, keeping your right foot pointing forward at a 90 degree angle. Your torso and pelvis should be squared with the front of your mat. Shift your weight to your right (front) foot, lifting your left (back) leg off the ground, extending it straight back behind you, and straightening your right leg. \\nKeep your standing knee slightly bent and avoid locking it. Extend your arms forward above your head, so that your entire body is positioned in a straight line, parallel to the floor. Engage your core, extend your body from your fingertips to the toes of your lifted foot, and focus your gaze on the floor in front of you. Hold for a few breaths and repeat on the other side.\\n\n\\n2 Powerful Shakti Yoga Mantras :\\n\\nTo deepen your Shakti yoga practice, try incorporating mantras with your routine. Even if you don’t know the meaning of every word, the sounds and syllables are designed to awaken your Shakti energy. Repeat as often as you can during your practice.\n\\n1. Adi Shakti Mantra\\n\\nAdi shakti, adi shakti, adi shakti, namo namo\\nSarab Shakti, Sarab Shakti, Sarab Shakti, namo namo\\nPritham bhagvati, pritham bhagvati, pritham bhagvati, namo namo\\nKundalini mata Shakti, mata Shakti, namo namo\\n\n\\nTranslation:\\n\n\\nI bow to the primal power\\nI bow to the all-encompassing power\\nI bow to the creative power at the beginning\\nI bow to the divine mother of all peace\\n\n\\n2. Maha Shakti Mantra\\n\\nYa devi sarva bhuteshu\\nShakti rupena samsthita\\nNamastasyai namastasyai namastasyai namo namaha\\nYa devi sarva bhuteshu\\nChetanetyabhidhiyate\\nNamastasyai namastasyai namastasyai namo namaha\n\\nTranslation:\\n\n\\nOh Goddess, who lives within everything in the form of power,\\nSalutations to you, salutations to you, salutations to you\\nOh Goddess, whom we name with the word awareness,\\nSalutations to you, salutations to you."},"category":[]},{"id":"clczdmysytyzn0ak616x0ikhn","slug":"yoga-for-fitness-event","author":null,"title":"Join the Yoga Movement: Free MyYogaTeacher Yoga for Fitness Event for Everyone!","subTitle":null,"seoTitle":null,"seoDescription":"Join MyYogaTeacher's new free Yoga for Fitness Event starting soon and get fit faster with yoga!","readTime":null,"excerpt":null,"tags":["Fitness","HathaYoga","Ashtanga","Yoga","Vinyasa","Hatha"],"createdAt":"2023-01-16T22:27:36.746406+00:00","coverUrl":"fegu2jin0qfhgaefpml6.png","content":{"text":"Are you ready to get fit, flexible, and unleash your inner radiance?! Don’t miss our 3-day FREE Yoga for Fitness Event January 29-31!\\nYoga is a great way to improve your flexibility, strength, and balance, as well as reducing stress and promoting relaxation. This event will feature a variety of yoga styles and levels to suit everyone from beginners to experienced yogis.\\nOur authentic, expert yoga instructors from India will guide you each day through sessions focused on improving your physical fitness and overall well-being. Plus, the even is completely free, so there’s no excuse not to come give it a try!\\nHow to join the Yoga for Fitness Event:\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\nDiscover all the best ways yoga can help you get fit fast. So you can live your life to the fullest and move with more ease.\\nWe've put together an entire schedule of yoga for fitness classes dedicated to helping you relax and sleep better.\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n Hatha Yoga for Physical Fitness with Ankit\\n\\nSunday, January 29 at 6:00 am PST/ 9:00 am EST\\n\\n\\nHatha yoga is focused on the physical practice of yoga and is perfect for helping you build strength, get fit, and improve flexibility. Bonus? You’ll feel more relaxed and rejuvenated after this hatha yoga class! Join us for asanas, Sun Salutations, and other strength building poses!\\n\\nFind Fitness in Flow: Vinyasa Yoga with Monica\\n\\nMonday,  January 30 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nReady to get fit while finding your flow? The fluid movement of this challenging vinyasa yoga class is perfect for building up a sweat, improving flexibility, and building strength, making it a perfect class for overall fitness! Join us!\\n\\nAshtanga Yoga for Increased Fitness with Sujit\\n\\nMonday, January 31 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nDo you like structure in your yoga class? Need a workout focused on building strength through muscle training? This is for you! Join the ashtanga yoga class designed to help you get fitter and stronger faster!\\nWhether you're looking to improve your physical fitness, reduce stress, or simply try something new, our free yoga for fitness event is the perfect opportunity. So come and join us, and discover the many benefits of yoga for yourself!\\nExperience getting fit in a way that works for you and \\nwith\\n you! We’re here to support you on your journey now \\nand\\n when the event is over!\\nSo join us for this free event! And don’t forget to check out other fitness related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n\\n\\nShweta Jain\\n\\n\\n\\n\\nMonica Agarwal\\n\\n\\n\\n\\nArchana\\n \\n\\n\\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\nWelcome to MyYogaTeacher’s Yoga for Fitness Event!\\nSee you soon!\\n"},"category":[]},{"id":"clct2nkfx04xw0bk3fr4lrcjp","slug":"yoga-poses-for-osteoporosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Osteoporosis: Maintaining Bone Health","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can prevent and in some cases reverse osteoporosis and osteopenia by stretching and strengthening muscle tissue to rebuild and maintain bone density.","readTime":null,"excerpt":"Learn how to prevent osteoporosis with a few simple yoga poses.","tags":[],"createdAt":"2023-01-12T12:33:31.959847+00:00","coverUrl":"pmkhkhuxo5s9dq2qkevm.jpg","content":{"text":"Preventing and Reversing Osteoporosis with Yoga\\n\n\\nIf you suffer from the painful symptoms of osteoporosis, or if you are at risk of developing this limiting disease, there is help (and health) in starting your own regular yoga routine. In fact, doctors are now prescribing yoga as treatment and prevention for osteoporosis and osteopenia, making it an important part of maintaining physical health and wellness throughout your 50s and 60s — and beyond.\\n\\nOsteoporosis and osteopenia are conditions that commonly emerge throughout our later years, and if left untreated they can affect your mobility, bone density, and even your ability to remain self-sufficient. These conditions cause bones to be come weak and brittle, and over time more vulnerable to fractures and even breakage. \\n\\nBut a recent\\n \\n2016 study\\n discovered that yoga can be used in conjunction with other treatments to prevent the loss of bone density and in some cases reverse early onset of osteoporosis. Plus, as an added benefit, yoga is also a low-cost and low-risk treatment option, meaning there is little to lose by giving it a try.\\n\\nHow Yoga Can Treat Osteoporosis\\nThe process by which yoga treats and prevents osteoporosis is simple — through stretching and strengthening your muscle tissue you can build bone density and prevent fractures. Yoga postures exert subtle force upon your bones, prompting them to build up density and become stronger.\\n\\nYoga also improves your balance, which can help prevent falls — which may result in fractures or breakage. Along with building strength and flexibility, yoga also increases your mobility, endurance, and energy levels, helping you stay active no matter your age.\\n\\nIt should be noted that yoga may not cure osteoporosis on its own, and for some advanced cases it may not be effective in reversing this disease. Results vary on an individual basis, depending on your age, bone density, and other factors such as weight and co-existing conditions\\n\\nPracticing Yoga for Osteoporosis\\nIf you’re thinking of starting your own yoga regimen to prevent or reverse osteoporosis, there are a few things you should know. It’s important to first consult your doctor before practicing yoga for osteoporosis or osteopenia, to find out if there are any specific precautions you should be taking and whether or not it’s a safe activity for you. \n\\nPatients with advanced osteoporosis who have suffered fractures, breaks, or acute bone loss may need to avoid practicing yoga. If you’ve recently undergone surgery or if you’re still healing from an injury, you should wait until you’ve fully recovered before getting started.\n\\nMost importantly, you should take care to listen to your body when practicing yoga for osteoporosis. If a particular yoga pose causes pain or strain on your bones or joints, stop for a moment and take a break. Or, try using a modification like a bolster, block, or yoga blanket if applicable.\\n\\nIn their 2016 study, scientists found that the best results for using yoga as treatment for osteoporosis came from regular practice. Try performing yoga poses at least 3-4 times per week, or daily if you can. The more regularly you practice, the more bone density you’ll build, and the more strength and balance you’ll develop in your body.\\n\\n8 Yoga Poses for Osteoporosis:\\nIf you’ve been cleared by your doctor to practice yoga and you’re ready to get started, there are some simple yoga poses you can do at home to help prevent osteoporosis. You can also try taking a yoga class specifically designed for patients with osteoporosis. Here at\\n \\nMyYogaTeacher\\n, certified instructors can help you stay safe and injury free while giving you the independence to practice yoga in the comfort of your home.\\nReady to get started? \\nFollow the steps below to begin your own personal yoga journey.\\n\\n1. Mountain Pose (Tadasana)\\n\\nThe foundation of all balance poses, Mountain pose helps you find stability and improve your posture.\\nStart by standing at the front of your mat. Keep your feet hip distance apart, and you can rest your arms at your sides or bring your hands together in prayer formation. Inhale and feel your chest opening and your collar bones widening as you focus on balancing your weight proportionally on both of your feet. Gaze straight forward and maintain this pose for 1-2 minutes.\\n \\n2. Tree Pose (Vrksasana)\\n\\nFrom Mountain pose, you’ll begin to transition into Tree pose to further improve your balance and stability.\\nBring your awareness to your left foot and firmly ground it into the mat. Begin to shift your body weight to your left foot, while gently lifting your right foot. Depending on your ability to balance, you can place the sole of your right foot on your left calf or thigh. As you do this, be sure to keep your pelvis aligned, your spine straight, and your gaze focused forward. Give yourself a moment to steady yourself, and then, if you feel comfortable, press your hands together in prayer formation. Hold for 5-6 deep breaths and repeat on the other side, then return to Mountain pose.\\n \\n3. Warrior II Pose (Virabhadrasana 2)\\n\\nThis standing pose also improves your balance and builds strength in your legs and core. If you have trouble balancing and wish to modify this pose, try practicing it next to a wall or with a chair.\\nMove to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extended out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.\\n \\n4. Triangle Pose (Trikonasana)\\n\\nThis pose also requires strength and balance, and can be modified by performing it next to a wall. You can also place a block next to your front foot for easier hand positioning. \\nJust like with Warrior II, step your right foot forward for Triangle pose, keeping your left (back) foot parallel with your mat. Inhale and stretch out both your arms the same as in Warrior II, but keep your right leg straight with a slight, soft bend in your knee. As you exhale, hinge at your hip  and bend forward, placing your right fingertips on the floor, or you can place your hand on the block positioned next to your right foot. Turn your upper body and reach your left hand toward the ceiling, and either turn your head to gaze up at your hand, or keep your eyes focused straight ahead. Hold for 3-5 breaths and repeat on the other side.\\n \\n5. Cat-Cow Pose (Chakravakasana)\\n\\nThis pose is excellent for increasing mobility in your spine and hips.\\nMove to a tabletop position on your mat, with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. Feel the stretch in your chest and abdomen. 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. Locust Pose (Shalabhasana)\\n\\nLike Cat-Cow, Locust improves your spinal mobility with a soft backbend, but in this pose you will also be working your core muscles, glutes, and shoulders.\\nFrom Cat-Cow, lower yourself onto the mat so that you are lying face down on your stomach with your legs extended straight and your arms at your sides. On your inhale, strengthen your core and lift your head, legs and arms at the same time, balancing your body on your lower abdomen, pelvis and upper legs. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths, and then relax back onto your mat.\\n \\n7. Child’s Pose (Balasana)\\n\\nAfter the strengthening work of Locust pose, give your body a rest with Child’s pose\\nAfter Locust you’ve likely returned to lying face down on your mat. Press your palms and knees into the floor as if you were rising back into tabletop position, but this time bring your hips back so that your buttocks are resting on your heels, and your big toes are touching each other. Extend your arms forward so that your palms are resting on the mat in front of you, and bring your forehead to the mat. Breathe gently and allow your body to fully sink into this pose, supported by the floor. Hold for 5-6 minutes.\\n \\n8. Corpse Pose (Savasana)\\n\\nAfter practicing the above stretching and strengthening poses, it’s important to let your body fully digest the movement by resting in Corpse pose. \\nCome to a seated position on your mat. Slowly lower your body to the floor, so that you are lying flat on your back with your legs extended straight and your arms at your sides, palms facing up. Close your eyes and bring your focus inward. Bring your awareness to your body and check in with each and every body part, noticing if you feel any tension and allowing yourself to fully relax. Soften your face, neck, and shoulders, and let yourself melt into your mat while visualizing any tension leaving your body. Rest in this post for 5-7 minutes."},"category":["pain_management"]}],"randomPosts":[{"id":"clbuu1c7sk38d0bk0i4uh2x4r","slug":"5-face-yoga-poses-for-double-chin","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Face Yoga Poses To Get Rid Of That Double Chin","createdAt":"2022-12-19T13:28:07.921608+00:00","coverUrl":"dbkrn7qm9ntbb06ve2f6.jpg","content":{"text":"What is Face Yoga?\\nFace yoga is a combination of exercise and stretches for the muscles in your face to help tighten, tone and keep you feeling and looking your best! If you’ve already committed to adding yoga into your routine, why not give face yoga a try? You can add this self-care routine into the beginning or end of your day and repeat it as often or as little as you see fit. These simple exercises can improve circulation which will reduce visible signs of aging and wrinkles! Looking to tighten and tone your skin? Adding facial yoga into your routine is a great place to start but it’s also important to hydrate, sleep well and reduce stress overall. We look our best when we feel our best! \\n\n\\nWhy should you perform face yoga?\\nImprove muscle tone. Much like resistance training, these exercises make your muscles work against your hands when toning. \\nAnti aging- Like natural botox! This practice stimulates the muscles to tighten the skin which will improve or reduce any fine lines or wrinkles.\\nFight muscle fatigue. The massage part of this practice will help circulate your blood flow and release any tension in your lymph nodes. You’ll experience a detoxification which will awaken your skin. \\nLong lasting health benefits. Facial yoga will smooth lines, lift and tone your cheeks and neck and reduce signs of fatigue around your eyes. As if that’s not enough, it’s also been shown to reduce neck pain, headaches and TMJ!\\n\n\\nFive yoga poses moves to get rid of double chin\\nA well balanced facial yoga “workout” will include movement, massage and acupressure to help you reduce stress and pressure on the muscles and bones. These fives moves will help you tighten and tone your skin including that pesky double chin!\n\\nFish Face\\n\\n\n⁠⁠Suck your cheeks in to form a fish face. Hold for 20 seconds and repeat five times. \\nNeck Lift\\n\\n\n⁠Pull your lips over to the right side and then turn your neck to the same side. Hold for 3 seconds and then do the other side. Repeat both sides til you’ve done five sets. \\nPout Pose\\n\\n\n\\n⁠Bring your lips to a small tight 0 shape & lift the neck up and change your lips to a smile. Hold for 20 seconds then repeat five times.\\nFace Tapping\\n\\n\n⁠Starting at your forehead, tap your fingertips on your face. First across your forehead, then down your cheeks. Across your chin and down your neck to your shoulders. Finish off by rubbing your hands together to create heat and cup your hands over your eyes. Start to deepen your breath and relax. \\nFace Savasana\\n\n⁠\\n\\n\n⁠⁠When you’ve finished your routine, bring your eyes to close and deepen your breath. You can choose to grab face lotion and rub down your skin, or warm a towel and rest it on your face. Or both! Continue to give your skin the pampering it deserves and remember to take time to relax! \\nBut be careful, practicing face yoga can improve overall happiness and increase your confidence! You may also feel less under the weather and more well rested. With side effects this amazing, what are you waiting for? Ready to give it a shot? \\nTry our face yoga class!\\n\\n"}},{"id":"cl31z7b95pf2h0ck3sna7w2xg","slug":"yoga-for-women-over-50","author":{"name":"Vineeta","teacherMytSlug":null,"pictureUrl":null},"title":"5 Yoga Poses for Older Women: Yoga for Women Over 50","createdAt":"2022-05-11T19:29:46.900088+00:00","coverUrl":"shfqitaozmzufddc6ift.jpg","content":{"text":"Yoga is for every body. And that’s just one of the wonderful things about it! Another wonderful thing is there are\\n specific\\n yoga poses for women, men, children, disabled people, seniors. \\nA yoga practice can be tailored to meet the varying and specific individual needs of a person or of a collective group of people. Here, I’ll be addressing the physical, mental, and emotional needs of women over the age of 50 with yoga poses that are particularly beneficial to them.\\nHi! My name is Vaneeta! I teach a\\n Yoga for Women\\n group class at MyYogaTeacher. Women are the source of life and energy on the planet. And a woman advances through many phases of life from motherhood to \\nmenopause\\n. Women who are entering the stage of life that is after menopause have specific needs that can be addressed with yoga!\\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 here\\n!\\nI hope you’ll try some of these yoga poses for women over 50 and then join my class on MyYogaTeacher for more!\\nOne key to doing yoga at an older age is using props that help you remain stable, safe, and aligned. I recommend using blocks and/or a chair along with your mat.\\n\\n\\n\\n1. Cat and Cow Pose\\nCat and Cow pose is great for anyone at any age, but it’s a great way for women to begin warming up their back and abdominal muscles in a way that is gradual and stable. Supporting your weight on all fours is also a great way to keep arm and chest muscles (that maybe don’t get used as much as we age) strong and conditioned. Women over 50 tend to start experiencing stiffness and reduced mobility in their backs, so cat and cow pose is perfect for helping with those issues as well!\\nAdditionally, because cat and cow pose is designed to sync with  your breath, it is a great way to cleanse emotionally. Since changes in your body can cause emotional distress, particularly in older women, this yoga pose helps women release those emotions before moving forward with more challenging poses.\\n\\n\\n\\n2. Downward Facing Dog\\nOtherwise known as “Down Dog,” this yoga pose is great for older women because it:\\nStretches out the calves, hamstrings, and back \\nBuilds strength in the arms and chest \\nIncreases flexibility in the shoulders\\nBoosts circulation of oxygen and nutrients to otherwise contracting muscles\\nShoulder joints tend to wear out as women age, which makes them susceptible to injuring their shoulders. Building strength in the arms and chest helps protect those increasingly fragile shoulder joints. \\nEmotionally, down dog instills a sense of empowerment and increases feelings of confidence and accomplishment, two things women over 50 tend to struggle with when they notice the changes in their bodies.\\nAdditionally, once a women passes through menopause, muscles tend to tighten and contract due to reduction in hormones and hormone production. Downward facing dog is a perfect yoga pose for women over 50 because it keeps their leg and back muscles lengthened and promotes good circulation!\\n\\n\n3. Modified Cobbler’s Pose\\nAs women age, it is common for them to encounter knee problems and knee pain, making some yoga poses difficult. However, many yoga poses that increase flexibility and circulation to the hip flexors and hip joints require bent knees. \\nPerforming cobbler’s pose on a block or bolster where your hips are higher than your knees helps decrease the pressure on your knees while still reaping the gentle benefits of hip stretching. You may also choose to put blocks underneath your knees or move your feet further away from your body so that the angle of bend in your knees isn’t as sharp.\\nEither way, this pose is proof that yoga for women over 50 is doable, even if you’re experiencing physical challenges and physiological changes.\\n\\n\n4. Modified Tree Pose\\nBalancing postures are a common theme in many forms of yoga. They help yogis learn how to focus better, increase concentration, and (importantly for older women) strengthen the tiny muscles in our feet and ankles.\\nOlder women may begin to experience balance issues as they age. This is common and normal!\\nThe more you work to strengthen the muscles in your feet and ankles, the less likely you will be to lose your balance! Additionally, yoga for women helps you navigate the mental changes you may experience by helping with memory, focus, and concentration.\\nUse a chair, wall, or other stable object if needed. You may also place your non-standing foot on your calf or even at your ankle until you are comfortable moving it further up.\\n\\n\\n5. Child’s Pose\\nEveryone loves child’s pose! It’s a great stretch for your back, arms, neck, and even hips and glutes. Older women may want to rest their forehead on a block and/or place a blanket underneath their hips to alleviate any discomfort.\\nTaking some much needed time in child’s pose allows women to reflect on how their body feels and release any negative thoughts about the changes that may be occurring in their body as they age.\\nI would love to have you join us in the Yoga for \\nSenior\\n class, where I not only teach a yoga class specifically catered to women’s needs but talk about common issues women face as they transition into and out of different phases of life! also Check out our latest \\nWellness\\n class for seniors!\\nMyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nNamaste!"}},{"id":"ckjzsnznc20t50a348322km3t","slug":"yoga-back-pain-relief","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"6 Ways Yoga Provides Natural Back Pain Relief","createdAt":"2021-01-16T14:16:50.985153+00:00","coverUrl":"pexels-cliff-booth-4056723.jpg","content":{"text":"If you’ve ever experienced any sort of back pain, you’ll know exactly how debilitating it can be. After all, your back and all its parts are what keeps all the rest of your body parts moving.\\n\\nWhether it’s from an injury, osteoporosis, \\narthritis\\n, muscle atrophy, job related, or due to poor core strength, back pain is...well, a pain.\\n\\nRelief from that sort of pain can be hard to come by and may require multiple types of treatment options.\\n\\nYoga for back pain is almost certainly a safe and good one. \\n\\nRestorative and recovery yoga poses can help alleviate ongoing back pain without you ever leaving your house (or spending any money).\\n\\nLet’s talk about how yoga can provide natural, safe pain relief.\\n\\n1. Yoga is mind-body therapy\\n\\nYoga isn’t just physical. It’s also mental. \\n\\nYoga movements are designed to bring harmony to your inner and outer self. By using your breath and moving through recovery yoga asanas, you will naturally release tension from many areas of your body, including your back. Those muscles will relax. And you will experience less pain.\\n\\nLess pain equals less stress because of the pain.\\n\\nAnd less stress creates an even more meditative, relaxed state. It’s like a circle where all the parts of your yoga practice work together for a common goal.\\n\\nPracticing yoga for back pain even a few minutes a day will create body awareness and help you notice where you’re holding tension that might be contributing to your discomfort.\\n\\n2. Tight hamstrings contribute to back pain\\n\\nYour legs may not be the first thing you think of being the cause of your pain, but often they are a big contributor to it. \\n\\nTightness in your hamstrings creates increased stress on your lower back and can lead to sciatica and lower back pain. Your hamstring muscles are attached from your hips, down the back of each thigh and stop behind your kneecaps.\\n\\nYoga is an excellent way to cure back pain that is a result of tight hamstrings!\\n\\nIf you sit for long periods of time or are primarily sedentary, your hamstrings are probably pretty tense and would benefit from a consistent yoga practice.\\n\\n3. A stronger core is key to back pain relief\\n\\nWe know you’ve heard it before, but we’re saying it again. Strong abdominal muscles are imperative to back health.\\n\\nThere’s a reason core strength is a part of almost any exercise regimen you hear or read about.\\n\\nWeak core muscles mean your back and spine are doing all the heavy lifting to keep your body upright. Over time, this puts a ton of undue stress on your back causing...you guessed it. Back pain. Or even i\\nnjury\\n.\\n\\nThe good news is yoga isn’t just about stretching. It’s about strengthening and toning. As a matter of fact, increasing core strength is an integral part of almost any yoga class. \\n\\nYou don’t have to do an endless number of monotonous crunches to develop excellent core strength.\\n\\nYoga combines poses and breathwork that require you to use your core muscles consistently throughout the flows.\\n\\n4. Sleep better, hurt less\\n\\nHave you ever done a nice calming yoga practice before bed? If you have, you’ll understand why we believe a yoga for back pain session will help you sleep better.\\n\\nWhen you sleep, your brain and body recover from the stress and tension of the day. That’s kind of the point. But if you’re in pain, it’s hard to sleep. And if you’re not sleeping well, your body (and back) aren’t healing.\\n\\nIt’s a vicious cycle.\\n\\nWe encourage you to seek out a nice, calm, meditative yin yoga practice with a focus on relieving back pain and make it a part of your nightly routine. \\n\\n5. Yoga releases endorphins\\n\\nIf you’re not familiar with endorphins, they are the feel good chemicals that are released into your body when you exercise, get excited about something, or eat something yummy!\\n\\nEndorphins have also been shown to block pain signals from entering your brain. They help relieve stress, anxiety, and depression, all of which can contribute to back pain. So it makes sense that doing things that release this important hormone as much as possible will benefit you.\\n\\nYoga is one of those things. There is nothing like finishing your yoga practice in corpse pose and experiencing that natural and safe high that comes from the release of all the tension in your body.\\n\\nNot to mention, yoga is probably THE safest and most natural way to relieve back pain. \\n\\n6. Happiness is a pain killer\\n\\nHave you ever noticed when you’re happy, you don’t notice pain as much? That’s because your pain levels are probably lower.\\n\\nBeing unhappy affects your mental, physical, and (obviously) emotional health. Relationships, immunity, gut health, pain levels. Unhappiness makes focusing on tasks and making good decisions harder.\\n\\nIt just wreaks havoc on your life.\\n\\nAny kind of physical pain detracts from you happiness. We’ve already discussed how stretching, toning, meditating, and sleeping reduce stress on your back and body, and provides pain relief. Which, in turn, will make you happier.\\n\\nHowever, a consistent regular yoga practice is just...well, fun. It’s an activity that just feels good. \\n\\nDoing activities that make you happy are, themselves, helpful for pain relief!\\n\\n\\nThis isn’t an exhaustive list of how yoga cures back pain. It’s just the beginning! Yoga is safe for all ages, all fitness levels and can be practiced almost anywhere you feel comfortable. And while it’s not a cure all for every ache, pain, or injury you may have, it certainly is an excellent way to help you feel better fast.\\n\\nAre you looking for the perfect yoga class to ease your back pain? Free yourself from discomfort with myYogaTeacher’s experienced yoga instructors. They have a long history of success! You can \\nget your free trial here!\\n No credit card required!\\n\\n\\n\\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                data-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                data-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                data-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                data-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                data-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                data-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                data-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                data-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                data-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                data-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                data-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                data-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                data-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                data-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                data-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                data-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                data-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                data-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                data-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                data-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                data-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                data-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                data-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                data-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}