What Is Ashtanga Yoga? Explaining the 8 Limbs

{"slug":"ashtanga-yoga-eight-limbs","recentPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for Pregnancy is excellent for stress relief, pain relief, and preparation for labor. Read more to understand the benefits of Yoga for Pregnancy","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n⁠\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n⁠\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\n\\nBeen sitting too long\\n? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\n⁠⁠A prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery. \n⁠ \\nTake a bath :\n⁠\n⁠Taking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \n⁠\\n\\nAyurveda for Pregnancy :\\n\n⁠\n⁠This week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"},"category":[]},{"id":"cl8ka13l4ionz0ck2fe0pme7l","slug":"chronic-neck-pain-relief-yoga-poses","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Are you suffering with Chronic Neck Pain? 10 yoga poses to find relief!","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:11:15.683866+00:00","coverUrl":"rbh6duxy7hy3y207sg1c.jpg","content":{"text":"Do you suffer from chronic neck pain? Nearly 30-50% of adults suffer from recurring neck pain. \\nNeck pain can be a common occurrence for people who:\\nhave long commutes or sit at a desk all day\\nwho have issues with posture \\nwho have chronic sleep issues\\nOur neck and shoulders can also be a place where we may carry tension or pain due to stress. In any case, the good news is yoga can help you to relieve your neck pain and move on symptom free! \\nDaily changes you can make to avoid neck pain\\nStay in alignment. Keep good posture and try not to carry heavy bags on one side of your body. Also, if you sit at a desk and work on a computer, move your monitor to eye-sight so you’re not looking up or down. Need help finding your center? \\nWe can help here at MyYogaTeacher! \\n\\nStay active! It’s important to stay mobilized.  If you sit all day, take breaks to move around and give your body a break from being stuck in one position. Can’t take breaks at work? Try to go for a walk on lunch or maybe before or after your workday. \\nCheck your sleep environment. Make sure your mattress and pillows are still in good shape. Look into the best pillows for your sleep type or body. Getting quality sleep will help you avoid tossing and turning and can be your remedy to wake pain free. \\nIf you’re feeling like you need to move, starting with any slower yoga practice will help! Yin, hatha and restorative classes will all leave your body feeling relaxed, renewed and free of pain. Want to flow on your own? Here are our top ten poses to try! \\n10 Yoga Poses to relieve Chronic Neck Pain :\\n1. Easy seat with ear to shoulder stretch\\nThis pose releases your neck and shoulders and helps relieve tension and stress.\\nStart by sitting with your legs crossed and a straight back. Shoulders down. Bring your ear down to your shoulder. To deepen the stretch, bring your opposite arm overhead. \\n\\n\\n\\n2. Child’s Pose\\nReleases tension in the upper body including the neck and chest.\\nBring your knees as wide as the mat and sit into your heels. You can bring your chest to the mat and extend your arms forward or come to rest on a pillow or bolster. Try to hold this pose for up to 5 breaths. \\n\\n\\n\\n3. Downward facing dog\\nHelps to relieve neck pain by strengthening the upper body and releasing the spine. \\nStart by coming onto all fours. Check your alignment- make sure your shoulders are over your wrist, and your hips over your knees. Without changing the position of your hands and feet, push up and back to bring your heels into the ground. Relax your head, neck and shoulders down. \\n\\n\\n\\n4. Bridge Pose\\nReleases chest, neck, spine and hips.\\nLay down on your mat, bring your feet as close to your glutes as possible. Bring your hands to the sides of your body palms down. Push into the feet and hands while you lift your core and back to the ceiling. Try to relax and breathe here. \\n\\n\\n\\n5. Wide Leg forward fold\\nReleases spine, neck and back. If you’re in pain perform this stretch slowly, and come up one vertebrae at a time. \\nBring your feet as wide as you can, feet facing forward. Hinge at the hips and slowly bend forward and down towards your feet. You can hang here or grab yogi toe lock around your big toe. \\n\\n\\n\\n6. Cow face pose\\nStrengthens core and spine.\\nSit up tall and stack your knees directly over one another. Reach one arm back around your waist and one arm over your shoulder with your palms reaching towards one another. If you can, clasp your hands. If not, rest them on your back, you will still benefit from the pose. \\n\\n\\n\\n7. Sphinx pose\\nThis pose will help to physically open up the shoulders and neck. Looking side to side slowly is a great addition to the pose. \\nLie on your stomach and bring your hands next to your chest facing down. On your inhale press into the ground and lift your upper body. \\n\\n\\n\\n8. Thread the Needle \\nIncreases mobility and releases tension in the upper body. \\nCome on to all fours. Check your alignment, make sure your hips are over your knees, shoulders over your wrist. Reach one arm out to the side and thread it through the opposite side under your ribs. You can stay here or open up the opposite side by reaching the hand to the back or straight up and over. Make sure to do both sides. \\n\\n\\n\\n9. Legs up the wall\\nReleases tension and stress from the upper body by reversing blood flow. \\nFind a wall near your practice space and sit next to the wall as close as possible. Lower your head, neck and shoulders onto your mat, then roll onto your back and stretch your legs up the wall. You can stay in this restorative pose for up to 10 minutes. \\n\\n\\n\\n10. Savasana\\nSavasana releases any stress, lowers heart rate and calms the body. \\nCome onto your back on your mat, and release your body down. This is known as corpse pose because it is a full and final rest at the end of our practice. Release and let go of any and all tension. \\n\\n\\n\\nClasses to help relieve neck pain \\n\\nYoga fusion for joints \\n- This class will help you roll out your joint pain and stretch your tight limbs and joints. \\n\\nYoga for Back Pain\\n - Sometimes, neck pain can be caused by tightness in the spine. Experts say yoga helps soothe muscle pains. Try this class to strengthen and lengthen your neck and back for pain relief! \\n\\nYoga for Neck and Shoulder Pain\\n - Do you sit all day at work? Struggle with your posture? This class will help relieve upper body tension. \\n\nSo if you’re ready to make your neck pain a thing of the past, join us today. Our trial includes two free weeks of group fitness classes, one on one classes and so much more! \\nGet started on your yoga journey now!\\n"},"category":["yoga_poses"]},{"id":"cl8cuq5nnh5860biyek2vhu2w","slug":"reproductive-rights-for-women-yoga-workshop","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Reproductive Rights for Women Yoga Workshop - Supporting Women Through Yoga","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-22T09:28:27.679552+00:00","coverUrl":"dkjwcigamkavxe0yziwq.jpg","content":{"text":"Announcing MyYogaTeacher’s first ever Reproductive Rights for Women Yoga Workshop!\\nHere at MyYogaTeacher, we believe in the wisdom of women to make their own choices about their health. \\n\\nThat’s why we’re excited to offer the\\n Reproductive Rights for Women Yoga Workshop on October 2 from 9 AM - 11 AM PST (12 PM - 2 PM EST) for only $10!\\nIn the past, our community events have been free. So why are we charging a nominal fee for this one?\\nBecause ALL proceeds from the Reproductive Rights for Women Yoga Workshop go to support the \\nCenter for Reproductive Rights\\n charity, a nonprofit organization, the \\nonly\\n global legal advocacy organization dedicated to advancing reproductive rights.\\nIn the wake of the Supreme Court’s decision to overturn Roe vs Wade and on the day before the new term of the Supreme Court begins, we think this workshop is a perfect way to silently protest this new ruling through self-care and donations to an organization like the Center for Reproductive Rights.\\nThis will also be a time of healing and processing with a couple of awesome expert yoga instructors!\\nHow to join the Reproductive Rights for Women Yoga Workshop\\nWhether you’re a member or not, \\nJust click this link and register \\nas you would any other group class! Simple as that.\\nIntroducing a very special guest yoga instructor coming just for this event!\n\\nMeet Harpinder Mann, RYT-500!\\n\\n\n\\nHarpinder is a yoga, meditation, mindfulness teacher, and decolonizing activist based in Los Angeles. She works with women of color who want to reclaim their power and intuition through the lens of a spiritual, joyful, and sustainable path. Her studies have spanned from reading the Japji Sahib since she was 3, to over 700 hours of yogic training within the traditions of Raja, Vinyasa, Kundalini, and Prenatal Yoga. \\nWe’re super excited to have her lead the beginning of the workshop. Afterwards, MyYogaTeacher yoga instructor, \\nTrupti Parikh\\n, will lead us in asanas, and a discussion session will follow.\\nAre you ready to experience a workshop where we solely focus on supporting and advocating for women’s health \\nwhile\\n improving our mental, emotional, and physical health?\\n\\nJoin us for the Reproductive Rights for Women Yoga Workshop!\\n\\nTogether, we make a difference."},"category":["workshops"]},{"id":"cl8a9804vy5de0biznpg4ai2t","slug":"yoga-benefits-for-runners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Runners : Why Runners Should Incorporate Yoga Into Their Training?","subTitle":null,"seoTitle":null,"seoDescription":"Adopting an active yoga practice to complement your running routine can have tons of benefits! Read now to learn more","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-20T13:50:56.406936+00:00","coverUrl":"tbdacuzob0fuqml8dyjd.jpg","content":{"text":"Training for a big race? Setting some goals you want to crush before the year ends? No matter what your reasons, yoga can be a great way to cross train for running from a 5k to a marathon! Running is great for your heart and body but can also be a huge strain on the muscles. Having an active yoga practice to complement your running routine can have tons of benefits! Let’s dive into how yoga can help!\\n1. Breathing\\nProper breathing and breath stabilization are both incredibly important principles in Yoga and Running. If you can practice proper breathing while running, you can maintain speed longer because you will take long deeper breaths to match your long strides, instead of short breaths which cause instability and speed decline.\\nPracticing Pranayama for runners - \\nAdding a pranayama breath practice before a run can help you to maintain focus as well as speed. Even if running is a release for you, and feels relaxing, Using breathwork to relax and focus can help you clearly see the physical and mental road ahead. Pranayama can also help if things are going off course on your run. If you need to regain control, you can come back to your breath and refocus. With these practices together, your run really can be a religious experience, or a way to relieve stress! \\nTo start a pranayama practice, all you need to do is focus on controlling your inhale and exhale. Start by standing tall and relaxed, or sitting tall and calm if you prefer. Close your eyes and focus inward. Start by breathing in for two and out for two. As you continue to grow your practice, you can  build up to breathing in for six and out for six. You can even play with pausing for two to four breaths in between your inhale and exhale. When you finally build a practice you’re confident with, you can start to set intentions and visualize your success. With this practice, you’ll begin to see your running dreams come true!\\n\\n2. Flexibility/Strength\\nIt would be great if in life, we only ever needed to do one thing to get to our goals. But in reality,just like we can’t have cookies for every meal, cross training for runners is essential to maintaining a long term healthy routine. While you could easily just add weight training or stretching a la cart into your week, yoga gives you more by going deeper and getting into those smaller, harder to access ligaments and tendons you might otherwise miss with strength training . Adding yoga into your running routine can reduce the risk of injury and help to maintain your goals. The more flexible your muscles are, the less likely they are to tense up or be stressed during running so you can move with more confidence and ease. Not to mention, it’s always great to look forward to a nice long stretch after a run. \\n\n3. Conditioning \\nWe all know running is GREAT for your cardiovascular health, can add years on to your life and keep your heart pumping at its best! But it doesn’t matter if you’re a beginner or a veteran, running can make your body sore. Yoga is great for conditioning those tired and fatigued muscles without having to “take a day off” to rest. In between your runs or on conditioning days, you can take a class focused on your back or knee health, or even a class to open tight hips after a long run. There’s nothing the magic of yoga can’t do! \\n\n4. Balance/Posture\\nEven though running is a “walk in the park” compared to ballet where balance is concerned, you still need to do your best to focus on alignment while you move.\\nYoga can improve your running form by elongating the limbs so you cover more ground in less time. You'll be PR’ing in no time! Proper alignment is also important when running because as you increase your speed, the level of impact (and injury) becomes greater. Maintaining your body's alignment during movement assures you arrive at the finish line aliment free! Love a tree pose? Want to learn to fly into a warrior? Lots of yoga poses force you to balance on one leg, which helps you to build a unilateral movement practice much like the ebbs and flows you take while running. \\n5. Stress and Mental Clarity\\nFeeling stressed before a big run? Worried about your PR? Yoga can help! Focus your breathing and set an intention. You’ve got this!\\nFocus and clarity are so important when running so you can know where you’re headed and stay on track. Add your yoga practice in before training or race days and you’ll feel your worries melt away. According to scientists at \\nHarvard,\\n adding just minutes of yoga to your week can improve your outlook, slow down the body and decrease stress. You’ll find your body will be more relaxed, focused and ready to run for those goals when you release your tension with yoga. \\nGetting started:\\nSo what do you need to get started? Simple! Yourself, a mat, some water and a quiet space are all you need! Are you ready to add yoga into your running routine? \\nGet started with a two week free trial of our classes and one on one sessions!\\n\\nLet’s figure out where your yoga practice would serve you best! \\nDoing yoga BEFORE your run will help you to warm up your muscles and ligaments. By fully warming up your body before you hit the pavement, you decrease the chances of injury, help with an easier recovery and can improve your PR as you continue to train! \\nBest Yoga Poses to practice before a run :\\nHigh Lunge - This pose stretches the legs from top of the thighs down to the ankle\\n\\nWarrior II - Helps with focus and stamina. Great before heading out!\\n\\nSide angle bend - This stretch helps to stretch the side body and release any tension in the shoulders and spine. \\n\\n⁠Prefer to do yoga after your run? That’s a great option too! Yoga is great for recovery after a run! Finishing your running routine with a yoga stretch helps you to rebalance. You can stretch muscles or limbs that became tight during your run and strengthen anything  that may have become fatigued. You can also refocus and deepen your breath to reset for the next part of your day. \\nBest Yoga Poses to practice after a run :\\nButterfly Pose - a basic hip opener to ease into your stretch\\n\\nHalf Pigeon - A great pose for multiple alignments! Working through the psoas and hip flexors. Make sure to practice on both sides.\\n\\nHappy Baby - This pose is great for finishing up your hip opener extension while giving a nice massage to the back and stretching the soles of the feet.\\n\\nWant to take a class? Try some of our favorite classes for runners!\\n\\nYoga for Strength and flexibility \\n\\n\\nYoga for Knee Pain\\n\\n\\nYoga for Back health\\n\\nReady to join us for class? \\nGet started with a free trial now! \\n\\nRemember, with a great training plan for your runs, and an ongoing yoga practice you’ll be ready to run to your greatest finish line feeling and looking your best! Just like peanut butter and jelly, yoga and running are great together!"},"category":["fitness","yoga"]},{"id":"cl81n0o6wh1g80ajz2gpco553","slug":"yoga-at-home","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"How to Start Doing Yoga at Home","subTitle":"Everything you need to know for an at-home yoga routine","seoTitle":null,"seoDescription":"Get a beginner’s guide to starting yoga at home with tips and suggestions for setting up your own practice, including online yoga classes and private lessons.","readTime":null,"excerpt":"Learn how to perform yoga at home with this quick and easy guide","tags":[],"createdAt":"2022-09-14T13:07:13.39269+00:00","coverUrl":"cqivxw3vkrcihpumlny7.jpg","content":{"text":"There are lots of reasons for doing yoga at home instead of a yoga studio, some of which include distance, busy schedules, kids, financial concerns, and health issues. The good news is you can set up your own yoga practice at home, and still get all the benefits of a regular yoga routine — without the studio. It can also be a great way to integrate yoga into your life on a regular basis, and it’s easy to do in your own home.\\nCan Anyone do Yoga at Home?\\nAnyone can perform yoga at home, and you don’t have to be an advanced yogi to try. Even beginners can practice yoga in a home environment, all you need is adequate floor space, a few (optional) pieces of equipment, and guidelines for practicing the primary yoga poses. \\nIf you’re a beginner, it’s recommended to first learn from a certified yoga instructor, so you can progress with the proper technique and alignment to avoid injury. Thanks to online learning platforms like\\n MyYogaTeacher\\n, you can still practice yoga at home with the help of a qualified teacher.\\n11 Tips on How to Perform Yoga At Home\\nThe idea of starting a yoga practice in your very own living room can seem daunting or intimidating at first, especially if you’re accustomed to attending classes in a yoga studio. But with a little bit of preparation and creativity, you can set up your own yoga space and develop a mindful yoga routine that can benefit your life.\\nHere are some suggestions to help get you started:\\n1. Make Space in Your Home for Yoga\\nIt’s easy (and fun) to make your own yoga space, and you can design it as a temporary space or a dedicated one, depending on your needs. All you need is enough floor space to move around and stretch out the full length of your body — a little more than the length and width of your yoga mat. This can be your living or bedroom floor, your kitchen, or your backyard. Just make sure there isn’t any furniture or objects lying around that could get in your way or cause injury.\\n2. Decorate With Calming Accessories\\nYou can also create a comfortable and inviting space for yoga by hanging calming or inspiring artwork on the wall, lighting a candle or incense, and keeping a few house plants nearby for a pleasing atmosphere. The more you can tailor and dedicate your space for yoga, the easier it will be to motivate yourself to keep up a steady routine. Hanging a mirror in front of your practice space is also helpful in maintaining the correct alignment while performing postures.\\n3. Be Prepared With the Right Equipment\\n\\nYou’ll want to invest in a yoga mat, and it’s wise to also keep modifying props on hand — like blocks, bolsters, blankets, and a strap. If you’re just starting out and you’d like to improvise for props, you can use pillows, blankets, and other items around the house to suit your needs. Just make sure your props are sturdy, supportive, and nearby for when you need them.\\n4. Practice Regularly\\nThe best part about practicing yoga at home is it can be done any time you want. The challenge lies in your dedication and commitment to the practice even when your couch appears more inviting.\\n \\nAccording to this study\\n, it can take anywhere from 18 to 254 days to create a new habit. It’s important to be patient with yourself and identify guidelines for your practice that you can realistically follow through with. \\n5. Schedule Your Yoga Session\\nSet yourself up for success by committing to your yoga practice at a certain time of day, and for a specified number of days per week. It’s best to start out easy with goals that are achievable and progress as you gain momentum. For instance, if you’ve never been an early riser, don’t expect yourself to suddenly start practicing yoga at dawn. If that’s the case, try scheduling your yoga session for late morning, afternoon or evening, and keep your existing schedule in mind when planning a time that works for you.\\n6. Keep it Simple\\nRegardless of your experience or ability level, practicing yoga at home means watching out for your own safety. Make sure you have props handy for when you need them, and avoid overdoing it with strenuous poses. When it doubt, keep your routine simple. Even if you’re an advanced yogi, those basic, primary yoga poses are still an important part of a holistic yoga practice, and may be less likely to cause injury.\\n7. Listen to Your Body\\nThe best way to avoid getting hurt while practicing yoga at home is to listen to your body. If any posture causes you discomfort or pain, stop practicing it immediately — no matter how easy or difficult the pose. Don’t push yourself too hard, and remember to focus on your alignment. If you are unsure of how to execute a specific pose, try learning it from a certified instructor before performing it on your own at home.\\n8. Take an Online Yoga Class\\n\\nBy far the best way to practice yoga at home is with an online class. This way, you get all the benefits of doing yoga at home in your own time, with the added help of an instructor who can make sure you’re performing poses safely and effectively. You can find\\n online group classes\\n for every type of yoga at\\n MyYogaTeacher\\n, with over 42 classes offered throughout the day. Private, 1-on-1 instructors are also available for at-home yoga, giving you plenty of options to get the right kind of training while still practicing in the comfort of your own home.\\n9. Squeeze in a Short Practice\\nThe beauty of an at-home yoga practice means you can squeeze in a quick session when you just have 20-30 minutes of time. Even short yoga routines are beneficial for your body and mind, and performing a few of the primary yoga poses on a daily basis will change your life for the better. Try incorporating the Sun Salutation flow series into your morning routine when you first get out of bed in the morning, or practicing some relaxing poses like Legs-Up-The-Wall or Savasana in the evening. \\n10. Switch it Up and Make it Fun\\nYoga doesn’t always have to be serious, and you can make your home yoga practice fun and spontaneous for you and your family. Practicing with your kids is a great way to help them learn mindfulness and self-awareness, while stretching and strengthening their growing bodies. You can also take your practice to the backyard to enjoy sunshine and good weather, or invite friends over to share in the experience. Don’t be afraid to think outside the box!\\n11. End Every Practice With Savasana\\nWhen practicing yoga at home, it can be tempting to skip important parts of the journey due to time constraints, distractions, or disinterest. If there is one element of yoga you should never skip, it’s Savasana, or otherwise known as Corpse pose. Always end your practice with 5 minutes of relaxation to help your body integrate the routine. Keep a blanket nearby to warm your body after it has cooled down, and consider an eye pillow to help you relax. Your body and mind will thank you as you move on to the rest of your day, having given yourself the gift of healthy movement to better your life."},"category":["yoga","therapy"]}],"randomPosts":[{"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\\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\\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\\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 Women 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!\\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":"cl7g7jip0fjcv0eim6def65cy","slug":"yoga-nidra-for-sleep","author":{"name":"Shilpi","teacherMytSlug":"shilpi-1","pictureUrl":"shilpi4.jpg"},"title":"Yoga Nidra for Sleep","createdAt":"2022-08-30T13:10:49.183409+00:00","coverUrl":"p9x3cqj0uai5aewn58s9.jpg","content":{"text":"Take Charge of Your Sleep Cycle with this Meditation Practice\\nNot sleeping very well? If you’re having trouble with your sleep cycle, you’re not alone.\\n \\nOver 35 percent of Americans\\n get less than seven hours of sleep a night, less than the minimum needed for good health. \\nThere are many causes of sleep disorders which vary based on all kinds of factors — including age, health, and even geographical location. And let’s face it, modern day life is full of stressors that give us lots of reasons to lie awake at night. However, sleep deprivation can negatively affect your health in ways that may actually\\n \\nreduce your life expectancy\\n. It can be a serious health issue if left unaddressed.\\nThankfully, there’s a yogic medicine that can help alleviate sleeplessness and restore your nightly cycle. First introduced by Swami Satyananda Saraswati in 1976, Yoga Nidra can help you relax your mind and body, which in turn allows you to sleep better overall.\\nYoga Nidra for Sleep\\nYoga Nidra, otherwise known as the “yoga of sleep,” is a meditation practice that utilizes that transitional state between sleeping and waking to induce deep relaxation. This state opens up your conscious awareness and connection with yourself.\\nTo enable the most relaxation possible, Yoga Nidra is practiced as a guided meditation. Anyone can practice Yoga Nidra regardless of your ability or experience level. Beginners are welcome in the practice, as well as people who have never meditated or performed yoga before. Yoga Nidra is one of the easiest and most approachable meditations you can try and it’s incredibly good for you.\\nYou can use Yoga Nidra to simply wind down and get ready for bed in the evening, as a tool to decrease stress and anxiety, or to heal trauma. There is no risk in trying it, and you may be surprised at how well Yoga Nidra can restore nervous system functioning and get you sleeping the recommended 7 to 9 hours every night.\\n\\nBenefits of Yoga Nidra\\nOther than getting your sleep cycle back on track, Yoga Nidra has numerous other benefits that impact your health and day-to-day life. Even though this Sanskrit name translates to “yoga for sleep,” it can impact your well-being in a variety of ways. \\n\\nStudies show\\n that meditation reduces symptoms of anxiety and stress, and Yoga Nidra is uniquely effective in decreasing anxiety and increasing your quality of life. If you suffer from trauma, depression, anxiety, or high blood pressure, this meditation can help you find tranquility and boost your sense of well-being.\\nYoga Nidra also stimulates your pineal gland and helps balance your hormones, giving your body the tools it needs to heal itself. Practicing Yoga Nidra regulates your nervous system, which in turn helps calm your body and mind, so that you can sleep soundly and restful\\nSome of the benefits of Yoga Nidra include:\\nImproves sleep\\nEases symptoms of trauma and PTSD\\nReduces stress and anxiety\\nIncreases relaxation\\nReduces depression and addiction\\nCalms the mind\\nIncreases breathing capacity\\nYoga Nidra Meditation\\nSo, how does Yoga Nidra work? It’s often performed as a guided meditation so you can allow yourself to relax as deeply as possible. You can find Yoga Nidra scripts and audio recordings online, or you can try enrolling in a Yoga Nidra class at\\n MyYogaTeacher\\n. It is a meditation that can be practiced at home where you feel most comfortable. \\nYoga Nidra focuses on helping you achieve a delicate state that is neither awake or asleep. This focus is what makes it different from other types of meditation, because you’re trying to reach a state of relaxation that is much deeper than most. In technical terms, Yoga Nidra involves tapping into the delta state of consciousness, whereas most other meditations focus on the theta state — which is a more alert, focused state.\\n\\nHow to Practice Yoga Nidra\\nWhile it’s intended to help you reach a delta state of consciousness, Yoga Nidra can actually make you fall completely asleep, so you can choose to practice this meditation from your very own bed — however, to get the full benefits of this meditation, it’s recommended that you try and maintain that state between waking and sleeping — without falling asleep. The best place to practice Yoga Nidra is on a yoga mat with an eye pillow and a blanket.\\nTypically, a Yoga Nidra script is read by a certified instructor or you can listen to this meditation by downloading it online. If you don’t have an audible script available, you can guide yourself through the process of Yoga Nidra. It’s easy for anyone to try and there is no wrong way to practice.\\nYou can begin each session with an intention for yourself, or a goal of what you’d like to get out of your practice. Make sure you’re in a quiet space where you won’t be disturbed, lying down on your back on your yoga mat or anywhere else you feel comfortable. Use your eye pillow to block out the light and help your face relax, and a blanket to remain comfortable, since your body may cool down. \\nGently close your eyes and allow yourself to breath easily and steadily. Let your entire body relax into the mat. Turn your awareness to your head and your neck, and allow the muscles in your face, neck, and shoulders to completely relax. Continue to move your attention down the length of your body — to your torso, arms, hips, back, legs, and feet — helping each body part fully relax with your awareness.  \\nOnce your entire body is deeply relaxed, allow yourself to remain in this state for as long as you feel comfortable. If you’re new to practicing Yoga Nidra, you may want to start with a short session — anywhere from 5 to 15 minutes. As you get more experience, you can lengthen your sessions as you see fit.\\n\\nOnline Yoga for Sleep\\nYoga Nidra often works best if you practice some light yoga asanas before your meditation. In fact, you can try a complete yoga routine to help you sleep by enrolling in an\\n \\nonline class to ease stress and anxiety\\n. Performing easy yoga postures before your Yoga Nidra meditation will help your body relax more fully and allow you to get the maximum benefits from your practice. \\nIf you’ve never tried yoga postures or Yoga Nidra before, you can start by\\n \\nsigning up for a free, two-week trial\\n of MyYogaTeacher. With access to yoga classes online, you can set up a new routine of nightly yoga to help you fall asleep. There are live, group classes available, or you can schedule a private session with a certified instructor who can tailor a session to your Yoga Nidra meditation. \\nYou can get back to sleeping peacefully every night with a regular practice of Yoga Nidra. This meditation works best over time, and with a regular routine you can reduce sleeplessness and get the recommended hours of rest every night — which will improve your day-to-day life immeasurably. "}},{"id":"ckfqz710g022r0178kxald7li","slug":"the-science-of-the-stress-response-and-how-to-reign-it-in","author":{"name":"Jitendra","teacherMytSlug":null,"pictureUrl":"jitendra1.png"},"title":"The Science of the Stress Response (and how to reign it in)","createdAt":"2020-03-02T00:00:00+00:00","coverUrl":"eli-defaria-vCzh1jOyre8-unsplash.jpg","content":{"text":"How many scientific studies have backed up how relaxation can improve your health? More than we can count.\\n\\n\"The time to relax is when you don't have time for it.\"Sidney J. Harris\\n\\nBut what is relaxation? What is stress? When scientists talk about these terms they don't mean face masks and massages. They talk about the relaxation and stress response of the body.\\n\\nPhysical responses in our body create feelings of stress and relaxation.\\n\\nStress is your body’s response to what it perceives to be danger. Here’s an interesting example from Stanford Professor Richard Sapolsky.\\n\\nYou are on the safari. Out of the corner of your eye, you see a tiger licking his chops. At that moment, what do you need? You need to be RUNNING. \\n\\nYour body hears the call. It sends extra energy into your legs. Your heart pumps faster. Your brain releases a huge wave of hormones, including adrenaline.\\n\\nLuckily, you make it to safety.\\n\\nOk, imagine that you are a zebra. The same thing happens, and you make it to safety. What happens then? You shake it off and then go about your day.\\n\\nSigh.\\n\\nHumans are different. If this happened to you, you would retell the story over and over. You'd think about it the rest of the day. It might keep you up at night.\\n\\nHumans have trouble shaking things off. \\n\\nIn science terms, this is the anticipatory response. You are no longer in danger, but you still think you are.\\n\\nWe experience psychological stress.\\n\\nFor example, you are in traffic and will be late to work. Are you in danger? No. Does your body still elevate your heart rate and release stress hormones? Yes.\\n\\nThis stress response is less strong than if it was a tiger. But, the stress response uses resources. It is expensive for the body to keep up.\\n\\nYour body needs the opposite of the stress response to replace those resources.\\n\\nYou need the relaxation response.\\n\\nWhen in the relaxation response, your heart rate slows, your energy goes towards digestion and repair. Your brain releases hormones that relax your blood vessels. Your muscles let go of tension.\\n\\nTake 10 seconds to scan your body. How do you feel right now?\\n\\nIn this fast-paced world, many of us live in a low-level of the stress response all the time. We may forget what relaxation feels like.\\n\\nThis is where \\nYoga\\n comes in.\\n\\nThe practice of yoga teaches relaxation techniques. Yoga reduces muscle tension, slows your breathing and lowers your heart rate. This creates a gentle and calm feeling in the body and mind.\\n\\nYour health improves the more time you spend in the relaxation response. Studies have shown improved immune response, reduced blood pressure, better sleep and more.\\n\\nYou will experience the feeling of peace and calm both on and off your mat. That traffic jam will feel less stressful. You'll sleep better.\\n\\nYou might be thinking \"But, I am only starting. These benefits will take too much time.\" We have good news.\\n\\nThe \\nbenefits of yoga\\n are available to beginners and advanced yogis.\\n\\nA study showed that only 10 sessions of yoga created significant improvements. Only 4 weeks of yoga improved heart and lung performance in another study.\\n\\nTo truly fight back against the stress response, you have to know its opposite. You can learn how to create the relaxation response by using the centering, grounding and breathing techniques taight in yoga. These are often techniques that youcan use anywhere (includng that traffic jam!)\\n\\n\"The only joy in the world is to begin\"Cesare Pavese\\n"}}],"relatedPosts":[{"id":"ckfqz0aq801yj0136gps4jqeb","slug":"yoga-gave-me-everything","author":{"name":"Shivayogi","teacherMytSlug":"shivayogi-1","pictureUrl":"Shiva-1.jpg"},"title":"Yoga Gave Me Everything","createdAt":"2019-11-14T00:00:00+00:00","coverUrl":"Shiva-1.jpg","content":{"text":"from Shivayogi \\n\\nMy name is Shivayogi, but I don't know why my parents named me that. When I decided to enter into the world of Yoga, my parents actually stood against me. They were not confident in my decision. I turned away from 16 years of education and came to an unfamiliar city to follow this passion. \\n\\nMy \\njourney\\n started as a fitness trainer, completing certificates in Pilates, strength and conditioning and Strong by Zumba. I worked in a well-established gym called Chisel in Bangalore. Finally, I entered into the beautiful ocean called YOGA by enrolling in a Hatha and \\nAshtanga\\n Vinyasa certificate program in the Yoga capital of the world: Rishikesh, India.\\n\\nI fell in love with \\nyoga\\n.\\n\\nYoga is so so beautiful, monumental and soul-bearing and I adore it. Since completing that certificate program, I have worked with more than 50 multigyms in Bangalore and conducted more than 1,000 group classes. Each week, I teach everything from workshops to personal one-on-one classes and styles including hatha, \\nvinyasa\\n, power and even \\nacroyoga\\n!\\n\\nMy experience, training and love for this practice enable me to teach confidently.\\n\\nYoga gave me \\nconfidence\\n. Yoga gave me health.Yoga gave me a sound mind in a sound body.\\n\\nIn short, \\nyoga\\n gave me everything.\\n"}},{"id":"ckfqz04k001y401786aes2rh5","slug":"get-your-voice-back-fast-when-you-have-laryngitis","author":{"name":"Jitendra","teacherMytSlug":null,"pictureUrl":"jitendra1.png"},"title":"Get Your Voice Back Fast When You Have Laryngitis","createdAt":"2019-11-07T00:00:00+00:00","coverUrl":"jason-rosewell-ASKeuOZqhYU-unsplash.jpg","content":{"text":"Lost your voice? Full blown case of laryngitis where all the sound you can make is a long drawn out squeak? Here are some quick remedies that you can do from anywhere to get your voice back.\\n\\n\\nTurmeric is easy to find at any grocery store. This remedy is super simple and fast-acting. \\n\\nAdd ¼ tsp of turmeric to 6 oz of hot water.  \\nStir and sip slowly. \\n\\nIf you’d like personalized help in recovering from laryngitis (or nearly any other illness) you can try a 1-on-1 session with one of our amazing yoga teachers. They’re experts in helping you to bring your body back into balance naturally. Right now, we’re offering 2 free private sessions with expert \\nIndian yoga\\n teachers, \\n[CTA-DEFAULT]\\n\\n\\nThis one is a breeze to add into any healing practice. You can even snag some honey packets to keep in your bag. Take a spoonful before bed, add it to hot tea or even plain hot water! Not only is it absolutely delicious, but has antibacterial and soothing properties.\\n\\n\\nWarm water helps break up congestion and opens circulation. Plus, the steam prevents your throat and sinuses from drying out. If there is one thing inflamed vocal cords hate, it’s being dry!\\n\\n\\nIf you are near an herbal shop or even a Whole Foods, you can find these in the supplements aisle. Each of these soothes swelling on contact - so great to chew or drink. \\n\\nSlippery elm: Soothes sore throats and reduces coughs. Add the powder to warm water. Black Licorice: Chewing tablets work best. Make sure it is actually licorice. Anise oil is often used as a substitute and doesn’t work the same way.Marshmallow Root: As a tea or as a lozenge, this helps hydrate the throat and has antioxidant effects.\\n\\nSimilar to the first remedy, this one adds milks to help coat the throat and help the turmeric sink in. \\n\\nAdd turmeric to milk (or your milk substitute of choice). Warm the milk gently. You can cinnamon, nutmeg or ginger to taste. \\n\\nWhen you’re not feeling well, carving out a few hours to focus on healing is a gift.  This remedy starts by clearing out mucus, firing up your immune system and letting your body relax. It’s followed by steam to rinse the sinuses and closes with a soothing milk-based tonic.\\n[CTA-GC]\\nAbout an hour or two before bed:\\nBoil water. Add your favorite decaf \\ntea\\n (ginger tea is really good here). Sprinkle some (or a lot) of black pepper on top. Add Tulsi leaves if you have them. If not, add sliced or powdered ginger. Wrap yourself in blankets or bed. Keep yourself very warm.Inhale and exhale the steam. Inhale smoothly and deeply and exhale completely to bring the steam in and out of the lungs.Sip slowly to let the warm pepper coat the throat.Rest for at least a half-hour.Take a warm shower. Follow with Spiced Milk (recipe above). \\nEat, drink mindfully\\n and slip into a restful sleep.\\n\\nIf you have trouble sleeping, you can listen to a \\nYoga Nidra\\n \\nmeditation\\n to prepare the mind and body for a restful sleep.\\n\\nNow, if you have any questions, or would like personal 1-on-1 help to get healthy fast. You can sign up for 5 free sessions with an expert Indian \\nyoga teacher\\n. \\n\\nThese are live 2-way video sessions with a real human being. Your teacher will help you to bring your body into balance, feel healthier and happier fast, and reach your fitness goals! \\n\\nWe can’t offer these free sessions to everyone and spaces fill up lightning fast. So if you think you might benefit from personalized \\nonline yoga\\n sessions with an awesome teacher!\\n\\n"}},{"id":"cknfz1b6ocvjy0a81nie3aq02","slug":"yoga-for-stress-and-anxiety","author":{"name":"Rohan","teacherMytSlug":null,"pictureUrl":null},"title":"Practice Yoga for Stress and Anxiety Relief","createdAt":"2021-04-13T11:58:36.28949+00:00","coverUrl":"yoga_for_stress_and_anxiety.jpg","content":{"text":"We've all experienced stress and anxiety at some point. It's a natural, human response to stressful situations and can even save us from danger. Sometimes, it can go deeper than that and become a full-blown anxiety disorder that disrupts our lives.\\n\\nMy class, \\nYoga for Stress and Anxiety\\n can help!\\n\\nYoga for Stress and Anxiety: The Research\\nSince the 1970s, researchers have been looking into stress-reduction techniques and tools. Meditation is one such technique that you hear a lot about, but yoga as a whole practice hasn't gotten the same level of attention until recent decades.\\n\\nAccording to researchers at the NYU Grossman School of Medicine, a new study from August 2020 found that yoga was significantly more effective for generalized anxiety disorder than simple education on stress management.\\n\\nAnother study from the Ilam University of Medical Sciences (February 2018) found that yoga plays an effective part in reducing stress, anxiety, and depression. The study went on to conclude that yoga can be used as complementary medicine for these conditions.\\n\\nYet another study from The Center for Health Behavior Research at the University of Mississippi (2011) found that yoga offers a host of benefits: enhanced muscular strength and body flexibility, improved respiratory and cardiovascular function, recovery from and treatment of addiction, reduction in stress, anxiety, depression, and chronic pain, improved sleep patterns, and enhanced overall well-being and quality of life.\\n\\nIf you're not using yoga for stress and anxiety management, now's a great time to start. \\nSign up for a free two-week trial of myYogaTeacher\\n and get access to my class as well as more than 35 other live, online yoga courses every single day.\\n\\nWhat Do Stress and Anxiety Look Like?\\n\\nStress and anxiety can look and feel different for different people. For some, it might be a feeling like waiting for the other shoe to drop. For others, it might be all-consuming. Here are some of the symptoms that typically signal stress and anxiety:\\nPersistent feelings of uneasiness, panic, and fear\\nMuscle tension\\nHeart palpitations or a rapid heartbeat\\nDifficulty sleeping\\nIrritability\\nConstricted breathing\\nCold, sweaty palms\\nRumination on unhelpful, negative thoughts\\nIf your feelings of stress and anxiety are keeping you from living your life, we recommend talking to your doctor about treatment options. But don't forget to practice your yoga!\\n\\nAlleviating Stress and Anxiety Through Yoga\\nOur bodies are pretty miraculous, especially with the body's ability to heal itself. Of course, stress and anxiety can drastically reduce that healing. Fortunately, yoga can help us bring calm, peace, and stillness back into our lives.\\n\\nYoga helps to modulate stress response systems, reducing the stress and anxiety we feel. And, yoga can even help us respond to stress more easily.\\n\\nWe recommend a complete yoga practice that includes more than just asanas. In addition to poses and movement (asanas), you'll want to incorporate \\npranayamas (breathing techniques)\\n, meditation, and yoga philosophy.\\n\\nYoga Practices to Alleviate Stress and Anxiety\\n\\nIn this section, we're going to talk about specific asanas, pranayamas, meditations, and mudras that will help you ease stress and anxiety with yoga. While you can absolutely practice this on your own, I would love to have you join my Yoga for Stress and Anxiety class on myYogaTeacher. You can \\nsign up for a free two-week trial of myYogaTeacher\\n and not only get access to my class but access to 35+ other live, online group classes every single day.\\n\\nYoga Poses\\nThere are several yoga poses that can help alleviate stress and anxiety. Here's a short sequence that you can practice at any time. Start seated in a comfortable position and move through the poses as feels comfortable and soothing for you.\\nSeated neck rolls\\nMarjariasana (cat pose)\\nBalasana (child's pose)\\nAdho Mukha Shvanasana (downward-facing dog pose)\\nUttanasana (standing forward bend)\\nVrikshasana (tree pose)\\nJanu Shirasasana (one-legged seated forward bend)\\nPaschimottanasana (two-legged seated forward bend)\\nSetu Bandha Sarvangasana (bridge pose)\\nSarvangasana (shoulder stand)\\nMatsyasana (fish pose)\\nDhanurasana (bow pose)\\nSavasana (corpse pose)\\nPranayama (Breathing)\\nBreathing is a powerful tool for combating stress and anxiety. Here are a few different breathing exercises you can try when you feel stress or anxiety creeping up:\\nDeep breathing\\nNadi Shodhan Pranayama (alternate nostril breathing)\\nBhastrika Pranayama (bellows breathing)\\nUjjayi Pranayama (ocean breathing)\\nBhramari Pranayama (bee breathing)\\nMeditation\\nMeditation helps you calm yourself, grounding you and producing feelings of stability. There are several different types of meditation to choose from, but research has shown that mindful meditations are great for reducing stress and anxiety. Here's a mindful meditation that walks you through progressive relaxation:\\nFind a quiet place where you won't be disturbed and make yourself comfortable. Close your eyes.\\nStarting with your head, tense the muscles in your face and scalp. Hold this as you inhale for a count of eight.\\nOn the exhale, relax your face completely. Unclench your jaw, relax your forehead and eyes, let everything just fall away. Repeat this clenching and relaxing until your face feels completely relaxed.\\nRepeat this process down your entire body: neck, shoulders, chest, abdomen, right arm, right forearm, right hand, left arm, left forearm, left hand, buttocks, right leg, lower right leg, right foot, left leg, left foot.\\nIf you're short on time, you can focus on just your four main muscle groups.\\n\\nMudras\\nMudras can also help you combat stress and anxiety.\\n\\nA mudra is a symbolic or ritual gesture done with the hands and used in combination with Pranayama. They activate our body's potential for healing and growth, stimulating different parts of the body to improve the flow of energy.\\n\\nHere are five mudras I recommend for stress and anxiety:\\nGyan Mudra: Join the tips of your index fingers and thumbs with the other fingers outstretched and together in a relaxed position.\\nAgni Shakti Mudra: Touch all four fingers on each hand to the palms of the same hand (almost in a fist shape). Then, join the tips of the thumbs together.\\nKalesvara Mudra: Bring the tips of the middle fingers together and the first and middle joints of the index fingers together. Then, bring the thumbs together, creating a heart shape, and gently curl the rest of the fingers in. Connect the thumbs to the sternum and reach your elbows out to the side.\\nApan Vayu Mudra: Fold the index fingers to touch the tip to the base of the thumb. Then, bring the tips of the middle and ring fingers to the tips of the thumbs. The pinky finger stays straight and points outward.\\nUttarabodhi Mudra: Interlock the fingers of both hands together and keep the thumbs and index fingers extended and touching. Point the tips of extended index fingers up and the thumbs down.\\nWrapping Up\\nThere's a lot of research that indicates yoga is a wonderful way to reduce stress and anxiety. But we're all different. If you have stress or anxiety that is debilitating, please be sure to reach out to your doctor.\\n\\nIt's also possible that yoga can reveal strong feelings and emotions that you've been suppressing. Practice yoga in a place that makes you feel safe and secure. And don't forget to \\nsign up for a free two-week trial of myYogaTeacher\\n so you can join my next class!"}}],"blogContent":{"id":"ckmfcdrvk0p4k0c29d8c2imwz","slug":"ashtanga-yoga-eight-limbs","author":{"name":"Rohan","teacherMytSlug":null,"pictureUrl":null},"title":"What Is Ashtanga Yoga? Explaining the 8 Limbs","createdAt":"2021-03-18T20:44:43.961653+00:00","updatedAt":"2022-03-22T15:49:33.170844+00:00","coverUrl":"ckmfcdrvk0p4k0c29d8c2imwz.jpg","seoDescription":"What are the 8 limbs of ashtanga yoga? This article explains what ashtanga yoga is so that you and deepen your yoga practice and know more about it!","content":{"text":"Sometimes yoga words can be complicated. Especially if you’re a new yogi.\\n\\nComplicated words and descriptions mean people get overwhelmed and uncomfortable when they think about doing yoga. And that’s definitely not what myYogaTeacher is all about!\\n\\nYoga is a practice that incorporates philosophy, meditation, breathwork, behavioral principles, and physical exercise into one’s life. It’s a lifestyle.\\n\\nWe want everyone who comes to us, from young to old, from out of shape to fitness fanatics, to feel like our virtual yoga studio is a safe space to learn about and practice yoga. No judgement. Every question is a good question.\\n\\nThat’s why I wanted to talk to you about ashtanga yoga. What does that word mean anyway, you ask?\\n\\nI’m going to explain what it is and why it’s even important to know what it is. If you’re interested in experiencing ashtanga yoga in action, I invite you to try my \\nAshtanga Yoga Class on myYogaTeacher\\n! \n⁠\\n[CTA-DEFAULT]\\n\\nThe Sanskrit word ashtanga means “8 limbs.” Let’s explore what those are so we can understand and deepen our yoga practice!\\n\\n1. Yama - Attitude towards environment\\n\\nThe word “yama” originally meant “bridle” or “rein.”  You can think of it similarly to how a bridle works when placed on a horse. It is a means to control how you interact with your environment, including other people.\\n\\nThe yamas of yoga are there to help yogis live an ethical life. A life that is peaceful and that promotes healthy relationships with others. A huge part of a solid yoga practice is creating self-awareness and learning how your yoga practice helps you relate to the world. \\n\\nThere are 5 yamas in ashtanga yoga:\\n\\nAhimsa:\\n Non violence and non harming of animals.\\nSatya:\\n Truthfulness, honesty in words and actions.\\nAsteya:\\n Not stealing other people’s time or possessions.\\nBrahmacharya:\\n Sexual restraint, fidelity, chastity.\\nAparigraha:\\n Non coveting.\\n\\nThese are what we work on as a part of an ashtanga yoga practice. They are important to creating a calm and peaceful life.\\n\\n2. Niyama - attitude towards ourselves\\n\\nEqually important to our attitude towards our environment is the attitude we have towards ourselves. The Niyamas are the second limb of ashtanga yoga.\\n\\nDo we show self love? Self compassion? Are we practicing self care regularly? \\n\\nDeeper questions to ask ourselves would be if we’re content, self-disciplined, and how we feel spiritually.\\n\\nThe Niyamas of ashtanga yoga address all of these things. If we aren’t loving ourselves, our attitude towards others and our environment will become increasingly negative.\\n\\nThe word “niyama” means “moral observance.” There are 5 niyamas that are the focus of ashtanga yoga:\\n\\nPurity\\nContentment\\nSelf-discipline\\nSelf-study\\nSurrender to a higher source\\n\\nNo matter your religion or belief system, these niyamas are important to mastering yourself and creating a moral compass.\\n\\n3. Asanas - physical postures\\n\\nThe asanas are what most yogis are probably the most familiar with.\\n\\nThese are the postures that you move through when you’re practicing any kind of yoga, not just ashtanga. Asanas are the third limb of ashtanga yoga. There are 84 yoga asanas!\\n\\nWe don’t learn them all in my Ashtanga Yoga Class, but we definitely build up a sweat going through a bunch of them. If you want to learn even more asanas and the correct way to do them, \\ntry a 2-week free trial of myYogaTeacher and get access to 35+ classes every day!\\n\\n\\n\\n4. Pranayama - restraint or expansion of breath\\n\\nYou may or may not have heard this word before. There are yoga practices that specifically revolve around pranayama.\\n\\nPranayama is the fourth limb of ashtanga yoga and consists of synchronizing the breath with the asanas or movements between asanas.\\n\\n“Prana” means life energy. Yama means control.\\n\\nIn ashtanga yoga, we literally learn how to control our life energy. It’s an exercise in using our breath to create mental and physical wellness. Even in a vigorous practice, ashtanga asanas will work with the breath, not against it, and you will quickly realize that controlling your heavy breathing is vital to the flow of your life energy!\\n\\n5. Pratyahara - withdrawal of the senses\\n\\nMost yoga students are confused by the fifth limb of ashtanga yoga. Pratyahara is “the conscious withdrawal of energy from the senses.” \\n\\nThis often occurs when we do Savasana, at the end of a yoga practice. Maybe you recognize the feeling of almost falling asleep but not. You still maintain consciousness and contact with the present, but you feel far away from it. \\n\\nIn pratyahara, you are not affected by the disturbances of the surrounding environment. You know they’re there and are aware of them, but you do not react to them. You are in a sort of haven of silence.\\n\\n6. Dharana - concentration\\n\\nThe sixth limb of ashtanga yoga is all about fixing your mind on one point. Maybe it’s a chakra or maybe you bind your mind to one place, object, or idea. \\n\\nWhatever the case, dharana is a step towards deep meditation. The point is to hold that concentration, to maintain that thought without wavering from it for an extended period of time.\\n\\n7. Dhyana - meditation\\n\\n\\nMeditation\\n. Elusive for some, meditation is the complete withdrawal of the mind from environmental and inner world distractions.\\n\\nMeditation is the ultimate state of awareness, peace, and being present in the moment. It is built upon the other six limbs of ashtanga yoga, postures, breathwork, control of senses.\\n\\nDhyana is the union of all the limbs. The attainment of full self-realization.\\n\\n\\n8. Samadhi - integration\\n\\nThe eighth limb of ashtanga yoga is enlightenment! \\n\\nSamadhi is the highest state of mental concentration that one can achieve without actually leaving their body. It is total and complete liberation. In Sanskrit, samadhi means “self-collectedness.”\\n\\nComplete and ultimate bliss. That is samadhi.\\n\\n\\nNow that you have a better understanding of \\nashtanga yoga\\n and the stages, maybe it won’t seem so overwhelming! My hope is that you will feel comfortable practicing yoga and reaching towards the goal of mastering the 8 limbs of ashtanga yoga.\\n\\nThere is nothing I could want more for you than complete and total bliss!\\n\\nAre you ready to experience it firsthand? All are welcome to my fast-paced, high-energy \\nAshtanga Yoga Class\\n. If you haven’t yet, \\ntake advantage of myYogaTeacher’s offer of a 2-week free trial and get access to my class and many, many more!\\n All taught by highly experienced yoga teachers from India.\\n\\n","html":"<p>Sometimes yoga words can be complicated. Especially if you’re a new yogi.</p><p></p><p>Complicated words and descriptions mean people get overwhelmed and uncomfortable when they think about doing yoga. And that’s definitely not what myYogaTeacher is all about!</p><p></p><p>Yoga is a practice that incorporates philosophy, meditation, breathwork, behavioral principles, and physical exercise into one’s life. It’s a lifestyle.</p><p></p><p>We want everyone who comes to us, from young to old, from out of shape to fitness fanatics, to feel like our virtual yoga studio is a safe space to learn about and practice yoga. No judgement. Every question is a good question.</p><p></p><p>That’s why I wanted to talk to you about ashtanga yoga. What does that word mean anyway, you ask?</p><p></p><p>I’m going to explain what it is and why it’s even important to know what it is. If you’re interested in experiencing ashtanga yoga in action, I invite you to try my <a title=\"https://www.myyogateacher.com/group_classes/ashtanga-yoga-for-intermediate-level-by-rohan\" href=\"https://www.myyogateacher.com/group_classes/ashtanga-yoga-for-intermediate-level-by-rohan\">Ashtanga Yoga Class on myYogaTeacher</a>! <br></p><p>[CTA-DEFAULT]</p><p></p><p>The Sanskrit word ashtanga means “8 limbs.” Let’s explore what those are so we can understand and deepen our yoga practice!</p><p></p><h2>1. Yama - Attitude towards environment</h2><p></p><p>The word “yama” originally meant “bridle” or “rein.”  You can think of it similarly to how a bridle works when placed on a horse. It is a means to control how you interact with your environment, including other people.</p><p></p><p>The yamas of yoga are there to help yogis live an ethical life. A life that is peaceful and that promotes healthy relationships with others. A huge part of a solid yoga practice is creating self-awareness and learning how your yoga practice helps you relate to the world. </p><p></p><p><strong>There are 5 yamas in ashtanga yoga:</strong></p><p></p><ol><li><div><strong>Ahimsa:</strong> Non violence and non harming of animals.</div></li><li><div><strong>Satya:</strong> Truthfulness, honesty in words and actions.</div></li><li><div><strong>Asteya:</strong> Not stealing other people’s time or possessions.</div></li><li><div><strong>Brahmacharya:</strong> Sexual restraint, fidelity, chastity.</div></li><li><div><strong>Aparigraha:</strong> Non coveting.</div></li></ol><p></p><p>These are what we work on as a part of an ashtanga yoga practice. They are important to creating a calm and peaceful life.</p><p></p><h2>2. Niyama - attitude towards ourselves</h2><p></p><p>Equally important to our attitude towards our environment is the attitude we have towards ourselves. The Niyamas are the second limb of ashtanga yoga.</p><p></p><p>Do we show self love? Self compassion? Are we practicing self care regularly? </p><p></p><p>Deeper questions to ask ourselves would be if we’re content, self-disciplined, and how we feel spiritually.</p><p></p><p>The Niyamas of ashtanga yoga address all of these things. If we aren’t loving ourselves, our attitude towards others and our environment will become increasingly negative.</p><p></p><p>The word “niyama” means “moral observance.” There are 5 niyamas that are the focus of ashtanga yoga:</p><p></p><ol><li><div>Purity</div></li><li><div>Contentment</div></li><li><div>Self-discipline</div></li><li><div>Self-study</div></li><li><div>Surrender to a higher source</div></li></ol><p></p><p>No matter your religion or belief system, these niyamas are important to mastering yourself and creating a moral compass.</p><p></p><h2>3. Asanas - physical postures</h2><p></p><p>The asanas are what most yogis are probably the most familiar with.</p><p></p><p>These are the postures that you move through when you’re practicing any kind of yoga, not just ashtanga. Asanas are the third limb of ashtanga yoga. There are 84 yoga asanas!</p><p></p><p>We don’t learn them all in my Ashtanga Yoga Class, but we definitely build up a sweat going through a bunch of them. If you want to learn even more asanas and the correct way to do them, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">try a 2-week free trial of myYogaTeacher and get access to 35+ classes every day!</a></p><p></p><p></p><h2>4. Pranayama - restraint or expansion of breath</h2><p></p><p>You may or may not have heard this word before. There are yoga practices that specifically revolve around pranayama.</p><p></p><p>Pranayama is the fourth limb of ashtanga yoga and consists of synchronizing the breath with the asanas or movements between asanas.</p><p></p><p>“Prana” means life energy. Yama means control.</p><p></p><p>In ashtanga yoga, we literally learn how to control our life energy. It’s an exercise in using our breath to create mental and physical wellness. Even in a vigorous practice, ashtanga asanas will work with the breath, not against it, and you will quickly realize that controlling your heavy breathing is vital to the flow of your life energy!</p><p></p><h2>5. Pratyahara - withdrawal of the senses</h2><p></p><p>Most yoga students are confused by the fifth limb of ashtanga yoga. Pratyahara is “the conscious withdrawal of energy from the senses.” </p><p></p><p>This often occurs when we do Savasana, at the end of a yoga practice. Maybe you recognize the feeling of almost falling asleep but not. You still maintain consciousness and contact with the present, but you feel far away from it. </p><p></p><p>In pratyahara, you are not affected by the disturbances of the surrounding environment. You know they’re there and are aware of them, but you do not react to them. You are in a sort of haven of silence.</p><p></p><h2>6. Dharana - concentration</h2><p></p><p>The sixth limb of ashtanga yoga is all about fixing your mind on one point. Maybe it’s a chakra or maybe you bind your mind to one place, object, or idea. </p><p></p><p>Whatever the case, dharana is a step towards deep meditation. The point is to hold that concentration, to maintain that thought without wavering from it for an extended period of time.</p><p></p><h2>7. Dhyana - meditation</h2><p></p><p><a target='_blank' title=\"https://www.myyogateacher.com/articles/got-5-minutes-try-this-5-sense-meditation\" href=\"https://www.myyogateacher.com/articles/got-5-minutes-try-this-5-sense-meditation\">Meditation</a>. Elusive for some, meditation is the complete withdrawal of the mind from environmental and inner world distractions.</p><p></p><p>Meditation is the ultimate state of awareness, peace, and being present in the moment. It is built upon the other six limbs of ashtanga yoga, postures, breathwork, control of senses.</p><p></p><p>Dhyana is the union of all the limbs. The attainment of full self-realization.</p><p></p><p></p><h2>8. Samadhi - integration</h2><p></p><p>The eighth limb of ashtanga yoga is enlightenment! </p><p></p><p>Samadhi is the highest state of mental concentration that one can achieve without actually leaving their body. It is total and complete liberation. In Sanskrit, samadhi means “self-collectedness.”</p><p></p><p>Complete and ultimate bliss. That is samadhi.</p><p></p><p></p><p>Now that you have a better understanding of <a target='_blank' title=\"https://www.myyogateacher.com/articles/what-is-ashtanga-yoga\" href=\"https://www.myyogateacher.com/articles/what-is-ashtanga-yoga\">ashtanga yoga</a> and the stages, maybe it won’t seem so overwhelming! My hope is that you will feel comfortable practicing yoga and reaching towards the goal of mastering the 8 limbs of ashtanga yoga.</p><p></p><p>There is nothing I could want more for you than complete and total bliss!</p><p></p><p>Are you ready to experience it firsthand? All are welcome to my fast-paced, high-energy <a title=\"https://www.myyogateacher.com/group_classes/ashtanga-yoga-for-intermediate-level-by-rohan\" href=\"https://www.myyogateacher.com/group_classes/ashtanga-yoga-for-intermediate-level-by-rohan\">Ashtanga Yoga Class</a>. If you haven’t yet, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">take advantage of myYogaTeacher’s offer of a 2-week free trial and get access to my class and many, many more!</a> All taught by highly experienced yoga teachers from India.</p><p></p><p></p>"},"category":["yoga"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>Sometimes yoga words can be complicated. Especially if you’re a new yogi.</p><p></p><p>Complicated words and descriptions mean people get overwhelmed and uncomfortable when they think about doing yoga. And that’s definitely not what myYogaTeacher is all about!</p><p></p><p>Yoga is a practice that incorporates philosophy, meditation, breathwork, behavioral principles, and physical exercise into one’s life. It’s a lifestyle.</p><p></p><p>We want everyone who comes to us, from young to old, from out of shape to fitness fanatics, to feel like our virtual yoga studio is a safe space to learn about and practice yoga. No judgement. Every question is a good question.</p><p></p><p>That’s why I wanted to talk to you about ashtanga yoga. What does that word mean anyway, you ask?</p><p></p><p>I’m going to explain what it is and why it’s even important to know what it is. If you’re interested in experiencing ashtanga yoga in action, I invite you to try my <a title=\"https://www.myyogateacher.com/group_classes/ashtanga-yoga-for-intermediate-level-by-rohan\" href=\"https://www.myyogateacher.com/group_classes/ashtanga-yoga-for-intermediate-level-by-rohan\">Ashtanga Yoga Class on myYogaTeacher</a>! <br></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"},{"type":"HTML","value":"<p></p><p>The Sanskrit word ashtanga means “8 limbs.” Let’s explore what those are so we can understand and deepen our yoga practice!</p><p></p><h2>1. Yama - Attitude towards environment</h2><p></p><p>The word “yama” originally meant “bridle” or “rein.”  You can think of it similarly to how a bridle works when placed on a horse. It is a means to control how you interact with your environment, including other people.</p><p></p><p>The yamas of yoga are there to help yogis live an ethical life. A life that is peaceful and that promotes healthy relationships with others. A huge part of a solid yoga practice is creating self-awareness and learning how your yoga practice helps you relate to the world. </p><p></p><p><strong>There are 5 yamas in ashtanga yoga:</strong></p><p></p><ol><li><div><strong>Ahimsa:</strong> Non violence and non harming of animals.</div></li><li><div><strong>Satya:</strong> Truthfulness, honesty in words and actions.</div></li><li><div><strong>Asteya:</strong> Not stealing other people’s time or possessions.</div></li><li><div><strong>Brahmacharya:</strong> Sexual restraint, fidelity, chastity.</div></li><li><div><strong>Aparigraha:</strong> Non coveting.</div></li></ol><p></p><p>These are what we work on as a part of an ashtanga yoga practice. They are important to creating a calm and peaceful life.</p><p></p><h2>2. Niyama - attitude towards ourselves</h2><p></p><p>Equally important to our attitude towards our environment is the attitude we have towards ourselves. The Niyamas are the second limb of ashtanga yoga.</p><p></p><p>Do we show self love? Self compassion? Are we practicing self care regularly? </p><p></p><p>Deeper questions to ask ourselves would be if we’re content, self-disciplined, and how we feel spiritually.</p><p></p><p>The Niyamas of ashtanga yoga address all of these things. If we aren’t loving ourselves, our attitude towards others and our environment will become increasingly negative.</p><p></p><p>The word “niyama” means “moral observance.” There are 5 niyamas that are the focus of ashtanga yoga:</p><p></p><ol><li><div>Purity</div></li><li><div>Contentment</div></li><li><div>Self-discipline</div></li><li><div>Self-study</div></li><li><div>Surrender to a higher source</div></li></ol><p></p><p>No matter your religion or belief system, these niyamas are important to mastering yourself and creating a moral compass.</p><p></p><h2>3. Asanas - physical postures</h2><p></p><p>The asanas are what most yogis are probably the most familiar with.</p><p></p><p>These are the postures that you move through when you’re practicing any kind of yoga, not just ashtanga. Asanas are the third limb of ashtanga yoga. There are 84 yoga asanas!</p><p></p><p>We don’t learn them all in my Ashtanga Yoga Class, but we definitely build up a sweat going through a bunch of them. If you want to learn even more asanas and the correct way to do them, <a\n            class=\"inline-cta\"\n            id=1fa8fe74-48f6-4fe4-a250-c80c8c5f25b3\n            href=\"/signup?utm_source=MYT__article&utm_medium=ckmfcdrvk0p4k0c29d8c2imwz&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=What Is Ashtanga Yoga? Explaining the 8 Limbs&entity_slug=ashtanga-yoga-eight-limbs&page_or_popup=/articles/ashtanga-yoga-eight-limbs&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"1fa8fe74-48f6-4fe4-a250-c80c8c5f25b3\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"What Is Ashtanga Yoga? Explaining the 8 Limbs\"\n            data-slug=\"ashtanga-yoga-eight-limbs\"\n            <u>try a 2-week free trial of myYogaTeacher and get access to 35+ classes every day!</a></u>        \n            </a></p><p></p><p></p><h2>4. Pranayama - restraint or expansion of breath</h2><p></p><p>You may or may not have heard this word before. There are yoga practices that specifically revolve around pranayama.</p><p></p><p>Pranayama is the fourth limb of ashtanga yoga and consists of synchronizing the breath with the asanas or movements between asanas.</p><p></p><p>“Prana” means life energy. Yama means control.</p><p></p><p>In ashtanga yoga, we literally learn how to control our life energy. It’s an exercise in using our breath to create mental and physical wellness. Even in a vigorous practice, ashtanga asanas will work with the breath, not against it, and you will quickly realize that controlling your heavy breathing is vital to the flow of your life energy!</p><p></p><h2>5. Pratyahara - withdrawal of the senses</h2><p></p><p>Most yoga students are confused by the fifth limb of ashtanga yoga. Pratyahara is “the conscious withdrawal of energy from the senses.” </p><p></p><p>This often occurs when we do Savasana, at the end of a yoga practice. Maybe you recognize the feeling of almost falling asleep but not. You still maintain consciousness and contact with the present, but you feel far away from it. </p><p></p><p>In pratyahara, you are not affected by the disturbances of the surrounding environment. You know they’re there and are aware of them, but you do not react to them. You are in a sort of haven of silence.</p><p></p><h2>6. Dharana - concentration</h2><p></p><p>The sixth limb of ashtanga yoga is all about fixing your mind on one point. Maybe it’s a chakra or maybe you bind your mind to one place, object, or idea. </p><p></p><p>Whatever the case, dharana is a step towards deep meditation. The point is to hold that concentration, to maintain that thought without wavering from it for an extended period of time.</p><p></p><h2>7. Dhyana - meditation</h2><p></p><p><a target='_blank' title=\"https://www.myyogateacher.com/articles/got-5-minutes-try-this-5-sense-meditation\" href=\"https://www.myyogateacher.com/articles/got-5-minutes-try-this-5-sense-meditation\">Meditation</a>. Elusive for some, meditation is the complete withdrawal of the mind from environmental and inner world distractions.</p><p></p><p>Meditation is the ultimate state of awareness, peace, and being present in the moment. It is built upon the other six limbs of ashtanga yoga, postures, breathwork, control of senses.</p><p></p><p>Dhyana is the union of all the limbs. The attainment of full self-realization.</p><p></p><p></p><h2>8. Samadhi - integration</h2><p></p><p>The eighth limb of ashtanga yoga is enlightenment! </p><p></p><p>Samadhi is the highest state of mental concentration that one can achieve without actually leaving their body. It is total and complete liberation. In Sanskrit, samadhi means “self-collectedness.”</p><p></p><p>Complete and ultimate bliss. That is samadhi.</p><p></p><p></p><p>Now that you have a better understanding of <a target='_blank' title=\"https://www.myyogateacher.com/articles/what-is-ashtanga-yoga\" href=\"https://www.myyogateacher.com/articles/what-is-ashtanga-yoga\">ashtanga yoga</a> and the stages, maybe it won’t seem so overwhelming! My hope is that you will feel comfortable practicing yoga and reaching towards the goal of mastering the 8 limbs of ashtanga yoga.</p><p></p><p>There is nothing I could want more for you than complete and total bliss!</p><p></p><p>Are you ready to experience it firsthand? All are welcome to my fast-paced, high-energy <a title=\"https://www.myyogateacher.com/group_classes/ashtanga-yoga-for-intermediate-level-by-rohan\" href=\"https://www.myyogateacher.com/group_classes/ashtanga-yoga-for-intermediate-level-by-rohan\">Ashtanga Yoga Class</a>. If you haven’t yet, <a\n            class=\"inline-cta\"\n            id=63eaea6f-080a-4887-be9b-dacba2c55936\n            href=\"/signup?utm_source=MYT__article&utm_medium=ckmfcdrvk0p4k0c29d8c2imwz&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=What Is Ashtanga Yoga? Explaining the 8 Limbs&entity_slug=ashtanga-yoga-eight-limbs&page_or_popup=/articles/ashtanga-yoga-eight-limbs&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"63eaea6f-080a-4887-be9b-dacba2c55936\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"What Is Ashtanga Yoga? Explaining the 8 Limbs\"\n            data-slug=\"ashtanga-yoga-eight-limbs\"\n            <u>take advantage of myYogaTeacher’s offer of a 2-week free trial and get access to my class and many, many more!</a></u>        \n            </a> All taught by highly experienced yoga teachers from India.</p><p></p><p></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"ashtanga-yoga-eight-limbs","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","redirectURL":"#","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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Explaining the 8 Limbs","createdAt":"2021-03-18T20:44:43.961653+00:00","updatedAt":"2022-03-22T15:49:33.170844+00:00","coverUrl":"ckmfcdrvk0p4k0c29d8c2imwz.jpg","seoDescription":"What are the 8 limbs of ashtanga yoga? This article explains what ashtanga yoga is so that you and deepen your yoga practice and know more about it!","content":{"text":"Sometimes yoga words can be complicated. Especially if you’re a new yogi.\\n\\nComplicated words and descriptions mean people get overwhelmed and uncomfortable when they think about doing yoga. And that’s definitely not what myYogaTeacher is all about!\\n\\nYoga is a practice that incorporates philosophy, meditation, breathwork, behavioral principles, and physical exercise into one’s life. It’s a lifestyle.\\n\\nWe want everyone who comes to us, from young to old, from out of shape to fitness fanatics, to feel like our virtual yoga studio is a safe space to learn about and practice yoga. No judgement. Every question is a good question.\\n\\nThat’s why I wanted to talk to you about ashtanga yoga. What does that word mean anyway, you ask?\\n\\nI’m going to explain what it is and why it’s even important to know what it is. If you’re interested in experiencing ashtanga yoga in action, I invite you to try my \\nAshtanga Yoga Class on myYogaTeacher\\n! \n⁠\\n[CTA-DEFAULT]\\n\\nThe Sanskrit word ashtanga means “8 limbs.” Let’s explore what those are so we can understand and deepen our yoga practice!\\n\\n1. Yama - Attitude towards environment\\n\\nThe word “yama” originally meant “bridle” or “rein.”  You can think of it similarly to how a bridle works when placed on a horse. It is a means to control how you interact with your environment, including other people.\\n\\nThe yamas of yoga are there to help yogis live an ethical life. A life that is peaceful and that promotes healthy relationships with others. A huge part of a solid yoga practice is creating self-awareness and learning how your yoga practice helps you relate to the world. \\n\\nThere are 5 yamas in ashtanga yoga:\\n\\nAhimsa:\\n Non violence and non harming of animals.\\nSatya:\\n Truthfulness, honesty in words and actions.\\nAsteya:\\n Not stealing other people’s time or possessions.\\nBrahmacharya:\\n Sexual restraint, fidelity, chastity.\\nAparigraha:\\n Non coveting.\\n\\nThese are what we work on as a part of an ashtanga yoga practice. They are important to creating a calm and peaceful life.\\n\\n2. Niyama - attitude towards ourselves\\n\\nEqually important to our attitude towards our environment is the attitude we have towards ourselves. The Niyamas are the second limb of ashtanga yoga.\\n\\nDo we show self love? Self compassion? Are we practicing self care regularly? \\n\\nDeeper questions to ask ourselves would be if we’re content, self-disciplined, and how we feel spiritually.\\n\\nThe Niyamas of ashtanga yoga address all of these things. If we aren’t loving ourselves, our attitude towards others and our environment will become increasingly negative.\\n\\nThe word “niyama” means “moral observance.” There are 5 niyamas that are the focus of ashtanga yoga:\\n\\nPurity\\nContentment\\nSelf-discipline\\nSelf-study\\nSurrender to a higher source\\n\\nNo matter your religion or belief system, these niyamas are important to mastering yourself and creating a moral compass.\\n\\n3. Asanas - physical postures\\n\\nThe asanas are what most yogis are probably the most familiar with.\\n\\nThese are the postures that you move through when you’re practicing any kind of yoga, not just ashtanga. Asanas are the third limb of ashtanga yoga. There are 84 yoga asanas!\\n\\nWe don’t learn them all in my Ashtanga Yoga Class, but we definitely build up a sweat going through a bunch of them. If you want to learn even more asanas and the correct way to do them, \\ntry a 2-week free trial of myYogaTeacher and get access to 35+ classes every day!\\n\\n\\n\\n4. Pranayama - restraint or expansion of breath\\n\\nYou may or may not have heard this word before. There are yoga practices that specifically revolve around pranayama.\\n\\nPranayama is the fourth limb of ashtanga yoga and consists of synchronizing the breath with the asanas or movements between asanas.\\n\\n“Prana” means life energy. Yama means control.\\n\\nIn ashtanga yoga, we literally learn how to control our life energy. It’s an exercise in using our breath to create mental and physical wellness. Even in a vigorous practice, ashtanga asanas will work with the breath, not against it, and you will quickly realize that controlling your heavy breathing is vital to the flow of your life energy!\\n\\n5. Pratyahara - withdrawal of the senses\\n\\nMost yoga students are confused by the fifth limb of ashtanga yoga. Pratyahara is “the conscious withdrawal of energy from the senses.” \\n\\nThis often occurs when we do Savasana, at the end of a yoga practice. Maybe you recognize the feeling of almost falling asleep but not. You still maintain consciousness and contact with the present, but you feel far away from it. \\n\\nIn pratyahara, you are not affected by the disturbances of the surrounding environment. You know they’re there and are aware of them, but you do not react to them. You are in a sort of haven of silence.\\n\\n6. Dharana - concentration\\n\\nThe sixth limb of ashtanga yoga is all about fixing your mind on one point. Maybe it’s a chakra or maybe you bind your mind to one place, object, or idea. \\n\\nWhatever the case, dharana is a step towards deep meditation. The point is to hold that concentration, to maintain that thought without wavering from it for an extended period of time.\\n\\n7. Dhyana - meditation\\n\\n\\nMeditation\\n. Elusive for some, meditation is the complete withdrawal of the mind from environmental and inner world distractions.\\n\\nMeditation is the ultimate state of awareness, peace, and being present in the moment. It is built upon the other six limbs of ashtanga yoga, postures, breathwork, control of senses.\\n\\nDhyana is the union of all the limbs. The attainment of full self-realization.\\n\\n\\n8. Samadhi - integration\\n\\nThe eighth limb of ashtanga yoga is enlightenment! \\n\\nSamadhi is the highest state of mental concentration that one can achieve without actually leaving their body. It is total and complete liberation. In Sanskrit, samadhi means “self-collectedness.”\\n\\nComplete and ultimate bliss. That is samadhi.\\n\\n\\nNow that you have a better understanding of \\nashtanga yoga\\n and the stages, maybe it won’t seem so overwhelming! My hope is that you will feel comfortable practicing yoga and reaching towards the goal of mastering the 8 limbs of ashtanga yoga.\\n\\nThere is nothing I could want more for you than complete and total bliss!\\n\\nAre you ready to experience it firsthand? All are welcome to my fast-paced, high-energy \\nAshtanga Yoga Class\\n. If you haven’t yet, \\ntake advantage of myYogaTeacher’s offer of a 2-week free trial and get access to my class and many, many more!\\n All taught by highly experienced yoga teachers from India.\\n\\n","html":"<p>Sometimes yoga words can be complicated. Especially if you’re a new yogi.</p><p></p><p>Complicated words and descriptions mean people get overwhelmed and uncomfortable when they think about doing yoga. And that’s definitely not what myYogaTeacher is all about!</p><p></p><p>Yoga is a practice that incorporates philosophy, meditation, breathwork, behavioral principles, and physical exercise into one’s life. It’s a lifestyle.</p><p></p><p>We want everyone who comes to us, from young to old, from out of shape to fitness fanatics, to feel like our virtual yoga studio is a safe space to learn about and practice yoga. No judgement. Every question is a good question.</p><p></p><p>That’s why I wanted to talk to you about ashtanga yoga. What does that word mean anyway, you ask?</p><p></p><p>I’m going to explain what it is and why it’s even important to know what it is. If you’re interested in experiencing ashtanga yoga in action, I invite you to try my <a title=\"https://www.myyogateacher.com/group_classes/ashtanga-yoga-for-intermediate-level-by-rohan\" href=\"https://www.myyogateacher.com/group_classes/ashtanga-yoga-for-intermediate-level-by-rohan\">Ashtanga Yoga Class on myYogaTeacher</a>! <br></p><p>[CTA-DEFAULT]</p><p></p><p>The Sanskrit word ashtanga means “8 limbs.” Let’s explore what those are so we can understand and deepen our yoga practice!</p><p></p><h2>1. Yama - Attitude towards environment</h2><p></p><p>The word “yama” originally meant “bridle” or “rein.”  You can think of it similarly to how a bridle works when placed on a horse. It is a means to control how you interact with your environment, including other people.</p><p></p><p>The yamas of yoga are there to help yogis live an ethical life. A life that is peaceful and that promotes healthy relationships with others. A huge part of a solid yoga practice is creating self-awareness and learning how your yoga practice helps you relate to the world. </p><p></p><p><strong>There are 5 yamas in ashtanga yoga:</strong></p><p></p><ol><li><div><strong>Ahimsa:</strong> Non violence and non harming of animals.</div></li><li><div><strong>Satya:</strong> Truthfulness, honesty in words and actions.</div></li><li><div><strong>Asteya:</strong> Not stealing other people’s time or possessions.</div></li><li><div><strong>Brahmacharya:</strong> Sexual restraint, fidelity, chastity.</div></li><li><div><strong>Aparigraha:</strong> Non coveting.</div></li></ol><p></p><p>These are what we work on as a part of an ashtanga yoga practice. They are important to creating a calm and peaceful life.</p><p></p><h2>2. Niyama - attitude towards ourselves</h2><p></p><p>Equally important to our attitude towards our environment is the attitude we have towards ourselves. The Niyamas are the second limb of ashtanga yoga.</p><p></p><p>Do we show self love? Self compassion? Are we practicing self care regularly? </p><p></p><p>Deeper questions to ask ourselves would be if we’re content, self-disciplined, and how we feel spiritually.</p><p></p><p>The Niyamas of ashtanga yoga address all of these things. If we aren’t loving ourselves, our attitude towards others and our environment will become increasingly negative.</p><p></p><p>The word “niyama” means “moral observance.” There are 5 niyamas that are the focus of ashtanga yoga:</p><p></p><ol><li><div>Purity</div></li><li><div>Contentment</div></li><li><div>Self-discipline</div></li><li><div>Self-study</div></li><li><div>Surrender to a higher source</div></li></ol><p></p><p>No matter your religion or belief system, these niyamas are important to mastering yourself and creating a moral compass.</p><p></p><h2>3. Asanas - physical postures</h2><p></p><p>The asanas are what most yogis are probably the most familiar with.</p><p></p><p>These are the postures that you move through when you’re practicing any kind of yoga, not just ashtanga. Asanas are the third limb of ashtanga yoga. There are 84 yoga asanas!</p><p></p><p>We don’t learn them all in my Ashtanga Yoga Class, but we definitely build up a sweat going through a bunch of them. If you want to learn even more asanas and the correct way to do them, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">try a 2-week free trial of myYogaTeacher and get access to 35+ classes every day!</a></p><p></p><p></p><h2>4. Pranayama - restraint or expansion of breath</h2><p></p><p>You may or may not have heard this word before. There are yoga practices that specifically revolve around pranayama.</p><p></p><p>Pranayama is the fourth limb of ashtanga yoga and consists of synchronizing the breath with the asanas or movements between asanas.</p><p></p><p>“Prana” means life energy. Yama means control.</p><p></p><p>In ashtanga yoga, we literally learn how to control our life energy. It’s an exercise in using our breath to create mental and physical wellness. Even in a vigorous practice, ashtanga asanas will work with the breath, not against it, and you will quickly realize that controlling your heavy breathing is vital to the flow of your life energy!</p><p></p><h2>5. Pratyahara - withdrawal of the senses</h2><p></p><p>Most yoga students are confused by the fifth limb of ashtanga yoga. Pratyahara is “the conscious withdrawal of energy from the senses.” </p><p></p><p>This often occurs when we do Savasana, at the end of a yoga practice. Maybe you recognize the feeling of almost falling asleep but not. You still maintain consciousness and contact with the present, but you feel far away from it. </p><p></p><p>In pratyahara, you are not affected by the disturbances of the surrounding environment. You know they’re there and are aware of them, but you do not react to them. You are in a sort of haven of silence.</p><p></p><h2>6. Dharana - concentration</h2><p></p><p>The sixth limb of ashtanga yoga is all about fixing your mind on one point. Maybe it’s a chakra or maybe you bind your mind to one place, object, or idea. </p><p></p><p>Whatever the case, dharana is a step towards deep meditation. The point is to hold that concentration, to maintain that thought without wavering from it for an extended period of time.</p><p></p><h2>7. Dhyana - meditation</h2><p></p><p><a target='_blank' title=\"https://www.myyogateacher.com/articles/got-5-minutes-try-this-5-sense-meditation\" href=\"https://www.myyogateacher.com/articles/got-5-minutes-try-this-5-sense-meditation\">Meditation</a>. Elusive for some, meditation is the complete withdrawal of the mind from environmental and inner world distractions.</p><p></p><p>Meditation is the ultimate state of awareness, peace, and being present in the moment. It is built upon the other six limbs of ashtanga yoga, postures, breathwork, control of senses.</p><p></p><p>Dhyana is the union of all the limbs. The attainment of full self-realization.</p><p></p><p></p><h2>8. Samadhi - integration</h2><p></p><p>The eighth limb of ashtanga yoga is enlightenment! </p><p></p><p>Samadhi is the highest state of mental concentration that one can achieve without actually leaving their body. It is total and complete liberation. In Sanskrit, samadhi means “self-collectedness.”</p><p></p><p>Complete and ultimate bliss. That is samadhi.</p><p></p><p></p><p>Now that you have a better understanding of <a target='_blank' title=\"https://www.myyogateacher.com/articles/what-is-ashtanga-yoga\" href=\"https://www.myyogateacher.com/articles/what-is-ashtanga-yoga\">ashtanga yoga</a> and the stages, maybe it won’t seem so overwhelming! My hope is that you will feel comfortable practicing yoga and reaching towards the goal of mastering the 8 limbs of ashtanga yoga.</p><p></p><p>There is nothing I could want more for you than complete and total bliss!</p><p></p><p>Are you ready to experience it firsthand? All are welcome to my fast-paced, high-energy <a title=\"https://www.myyogateacher.com/group_classes/ashtanga-yoga-for-intermediate-level-by-rohan\" href=\"https://www.myyogateacher.com/group_classes/ashtanga-yoga-for-intermediate-level-by-rohan\">Ashtanga Yoga Class</a>. If you haven’t yet, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">take advantage of myYogaTeacher’s offer of a 2-week free trial and get access to my class and many, many more!</a> All taught by highly experienced yoga teachers from India.</p><p></p><p></p>"},"category":["yoga"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":[{"session_uuid":"f1374717-c5a4-4b48-a49d-4c1a0968ede3","student_uuid":"3975ccdb-a85e-4ad9-8540-13ca77c16690","teacher_uuid":"ffdf8a79-d986-4ab3-8fe8-b28ca7ad6a9c","teacher_name":"Rohan Shroff","teacher_first_name":"Rohan ","teacher_slug":"rohan-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1663072548/teacher/photos/qww2qflht6gf4emjllie.jpg","group_session_name":"Kriya, Pranayama and Meditation","group_session_description":"Kriyas are a set of purifying practices intended to help the body to clear energy pathways and strengthen the immune system. 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