Your First Online Yoga Class: start here

{"slug":"first-online-yoga-class-start-here","recentPosts":[{"id":"clgc1nu7j1uwk0birznqai3x1","slug":"10-yoga-poses-for-multiple-sclerosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses to Enhance Wellness for Multiple Sclerosis Patients","subTitle":null,"seoTitle":null,"seoDescription":"Learn about Yoga for Multiple Sclerosis and how it can help manage symptoms. Improve your quality of life with these yoga poses.","readTime":null,"excerpt":"Discover yoga for multiple sclerosis - improve your quality of life with these poses.","tags":[],"createdAt":"2023-04-11T09:12:29.35505+00:00","coverUrl":"aydrjq4doquwuaot8kt7.jpg","content":{"text":"Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system. It can cause a range of symptoms, including fatigue, muscle weakness, and difficulty with balance and coordination. While there is no cure for MS, practicing yoga can help manage symptoms and improve overall health and well-being. Before starting a yoga practice, it's important to consult with a healthcare provider to ensure safety and effectiveness.\\n\\nBenefits of Yoga for Multiple Sclerosis\\nStress and Fatigue Reduction: Yoga provides a calming and relaxing effect on the body and mind, which can help ease the mental and physical stresses of MS. It can lead to a reduction in fatigue levels and promote a more peaceful state of mind.\\nImproved Balance and Coordination: MS can cause issues with balance and coordination, but yoga can help improve these areas. The practice of yoga involves movements that require balance and coordination, which can improve the function of the nervous system.\\nIncreased Flexibility and Strength: Yoga poses require the use of muscles that may not be utilized in everyday activities. Practicing yoga regularly can lead to increased flexibility and strength, which can improve overall fitness levels.\\nRespiratory Function Improvement: MS can affect respiratory function, but yoga can help improve breathing patterns. Certain yoga practices involve deep breathing exercises that can help increase lung capacity and oxygenation of the body.\\nPain Management: MS can cause pain and discomfort, but yoga can be an effective tool for managing these symptoms. The gentle movements of yoga can help relieve tension and tightness in the muscles, which can reduce pain and improve overall comfort.\\nImproved Overall Health and Well-Being: By providing a range of physical and mental benefits, yoga can improve overall health and well-being for individuals with MS. Regular practice can promote a sense of inner calm and peacefulness, which can positively impact all areas of life.\\n\\nYoga Poses for Multiple Sclerosis Symptom Management\\nSeated or chair yoga poses are ideal for individuals with limited mobility, while standing poses are suitable for those with greater mobility. Focus on poses that improve balance, coordination, and flexibility, such as:\\n\\n1.Child's Pose (Balasana): \\n\\nSit on your heels with your knees apart, and fold your torso forward, resting your forehead on the floor. Stretch your arms forward, palms facing down. Hold for 5-10 deep breaths.\\n\\n2.Cat-Cow (Marjaryasana-Bitilasana): \\n\\nStart on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale and lift your chest and tailbone towards the ceiling (Cow pose), and exhale, rounding your spine towards the ceiling (Cat pose). Repeat for 5-10 breaths.\\n\\n3.Warrior II (Virabhadrasana II): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms out to the sides, and gaze over your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n4.Tree Pose (Vrksasana): \\n\\nStand with your feet hip-distance apart, and shift your weight onto your left foot. Place your right foot on your left thigh, and balance here. Place your hands in prayer position at your heart or extend your arms overhead. Hold for 5-10 breaths and repeat on the other side.\\n\\n5.Downward-Facing Dog (Adho Mukha Svanasana): \\n\\nFrom a tabletop position, walk your hands forward and lift your hips up and back, forming an inverted V-shape with your body. Press your hands and feet into the ground and hold for 5-10 breaths.\\n\\n6.Warrior I (Virabhadrasana I): \\n\\nFrom a standing position, step your left foot back and turn it out 45 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms overhead and gaze forward. Hold for 5-10 breaths and repeat on the other side.\n\\n7.Sphinx Pose (Salamba Bhujangasana): \\n\\nLie on your stomach with your elbows under your shoulders and forearms on the ground. Press into your forearms and lift your chest up, keeping your shoulders relaxed. Hold for 5-10 breaths.\n\\n8.Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and feet hip-distance apart. Press into your feet and lift your hips up, keeping your arms and shoulders on the ground. Hold for 5-10 breaths.\\n\\n9.Triangle Pose (Trikonasana): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Extend your arms out to the sides and reach forward with your right hand, placing it on your shin or a block. Gaze up at your left hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n10.Corpse Pose (Savasana): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to fully relax. Stay here for at least 5-10 minutes.\\n\\nBreathing and Meditation Practices for Yoga for Multiple Sclerosis\\nHere are some breathing and meditation practices that can be incorporated into a yoga practice for multiple sclerosis symptom management:\\n\nDeep Breathing: Sit comfortably and take deep, slow breaths through the nose, filling the lungs completely. Exhale slowly through the nose, releasing all the air. Repeat for several minutes.\\nAlternate Nostril Breathing: Sit comfortably and use the thumb to close one nostril while inhaling through the other. Then, use the ring finger to close the opposite nostril while exhaling through the first. Repeat for several minutes.\\nMindful Breathing: Focus on the sensation of the breath as it enters and leaves the body. If the mind wanders, gently bring the focus back to the breath.\\nBody Scan Meditation: Lie down or sit comfortably and bring attention to each part of the body, starting from the toes and moving up to the head. Notice any sensations or tensions and release them as you move through each part.\\n\\nConclusion\\nPracticing yoga can provide many benefits for individuals with multiple sclerosis, including reduced stress and fatigue, improved balance and coordination, and increased flexibility and strength. Incorporating yoga poses and practices into your routine can help manage symptoms and improve overall health and well-being. Remember to consult with a healthcare provider and find a qualified yoga teacher to begin a safe and effective practice."},"category":["fitness"]},{"id":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","subTitle":null,"seoTitle":null,"seoDescription":"Alleviate carpal tunnel symptoms with yoga! Discover 10 poses to reduce pain and improve wrist and hand health. Learn best practices and protect yourself.","readTime":null,"excerpt":"Relieve carpal tunnel with yoga! 10 poses to manage symptoms and improve wrist and hand health.","tags":[],"createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious."},"category":["fitness"]},{"id":"clg3manw0c2300bk8q089x7gd","slug":"yoga-for-improved-mobility","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Top 10 Yoga Poses for Improved Mobility: Unlock Your Body's Potential","subTitle":null,"seoTitle":null,"seoDescription":"Yoga is an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.","readTime":null,"excerpt":"Learn about the best yoga poses for improving your mobility.\n","tags":[],"createdAt":"2023-04-05T11:40:10.955124+00:00","coverUrl":"mo0n5st8ek3dj2p0m8ib.jpg","content":{"text":"We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.\\nWhat do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.\\n\\nHow Yoga Improves Mobility?\\nA typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.\\nFlexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.\\nBuilding strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.\\nIt may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.\\nThe best part about yoga is that it's low impact, and it's approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at \\nMyYogaTeacher\\n.\\n\\nYoga Poses for Better Mobility\\nTo get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. \\n1.Sun Salutations\\n\\nStart at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:\\nUpward Salute\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nLow Lunge (left foot forward)\\nPlank\\nFour-Limbed Staff pose\\nUpward Facing Dog or Cobra\\nDownward Facing Dog\\nLow Lunge (right foot forward)\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nUpward Salute\\nReturn to Mountain pose\\nRepeat\\n\\n2. Chair Pose\\n\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Low Lunge\\n\\nFrom your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.\\n\\n5. Plank\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\\n6. Cobra Pose\\n\\nStart by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\\n7. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n8. Bow Pose\\n\\nLie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.\\n\\n9. Bridge Pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\n10. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":[]},{"id":"clg0gw3o0ycc30ak0rlfm4ea9","slug":"yoga-for-endometriosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Endometriosis: 6 Easy Poses to Try at Home","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can help ease symptoms of endometriosis, and it’s a great option for women who are looking for a low-risk, low impact way to cope with the condition.","readTime":null,"excerpt":"Learn the best yoga poses for endometriosis symptoms.\n","tags":[],"createdAt":"2023-04-03T06:45:34.990165+00:00","coverUrl":"htglzgglkwtr6is6mzmi.jpg","content":{"text":"Endometriosis is a disorder that affects about 190 million women worldwide, causing painful periods, infertility, and other severe symptoms that can significantly reduce the overall quality of their lives. While science is still working to fully understand endometriosis, right now there are a few ways in which women can manage the symptoms of this painful condition, including medication, surgery and various forms of therapy. Yoga can also help ease symptoms, and it’s a great option for women who are looking for a low-risk, low impact way to cope with endometriosis.\\nYoga helps reduce the troubling symptoms of endometriosis in a few different ways. The overall practice of yoga activates the parasympathetic nervous system, which is responsible for operating the body's relaxation and digestive responses. These responses tell your body to slow down and rest, which are crucial when it comes to reducing the pain, anxiety, and stress that comes with endometriosis.\\nYoga also enhances blood flow to your reproductive organs, which can help reduce inflammation and promote healing. Yoga poses work to stretch the muscles and tissues around your uterus and ovaries, which can help reduce the intensity and duration of menstrual cramps.  Endometriosis commonly causes intense chronic pain in the pelvis, lower back, and hips, which yoga can help alleviate through gentle stretches and movement that help open up and relax the muscles in these areas.\\nEndometriosis can also cause infertility due to scarring around the reproductive organs, but yoga can help offset this issue by increasing blood flow to the area and lowering inflammation. Yoga also works to balance your hormones by reducing cortisol and other stress hormones and regulating your menstrual cycle.\\nIn terms of mental health, yoga is one of the most effective tools in managing anxiety and depression, which are common symptoms of endometriosis. This condition can cause immense chronic pain, which typically results in emotional distress that yoga can help alleviate. Yoga sends signals to your mind and body that encourage both to relax, reducing tension, calming anxious thoughts, and improving your sense of well-being.\\n\\nWhat Types of Yoga are Best for Endometriosis?\\nThere are many different kinds of yoga, but if you’re experiencing symptoms of endometriosis you may want to stick with gentle postures like those you would perform in Hatha, Restorative, Gentle, or Yin yoga. These types of yoga focus on easy, low-impact movement, along with relaxation and stress reduction, and they typically involve some type of yogic breath work – which can also help reduce inflammation and chronic pain.\\nIf you’re considering yoga for managing your symptoms of endometriosis, there are certain precautions you should take in order to avoid making those symptoms worse. While you’re on your period, it’s important to avoid inverted postures that might interrupt or change your body’s natural flow. If a specific posture causes pain or discomfort, exit the pose immediately and take a break. It’s important to listen to your body and avoid any kind of position that doesn’t feel good. If you’re unsure about your alignment or you’d like some guidance on how to practice yoga for endometriosis, you can enroll in an online class or book a private session with one of the instructors here at \\nMyYogaTeacher\\n.\n\\n6 Easy Yoga Poses for Endometriosis\\nIf you’re experiencing the painful symptoms of endometriosis, try the gentle poses below for some relief.\\n1.Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n2. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n3. Fixed Angle Pose\\n\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n4. Seated Forward Fold Pose\\n\\nSit in the center of your mat with your legs stretched out in front of you. Take a deep inhale and raise your arms directly over your head. As you exhale, slowly lean forward and place your head and chest on top of your legs, and grab your big toes with both of your hands. Tuck your chin and curl abdomen, relaxing your lower back as you sink into this pose. Hold for one minute.\\n\\n5. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Legs Up The Wall Pose\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\nPranayama for Endometriosis\\nYogic breath work can help ease feelings of stress and anxiety, while giving you tools with which to manage pain. Try these breathing exercises to encourage a sense of calm and relaxation.\\n1.Nadi Sodhana or “Alternate Nostril Breathing”\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n\\n2. Ujjayi or Ocean’s Breath\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n"},"category":["yoga_poses"]},{"id":"clg0fojrzxeqr0biq6yvfzdjk","slug":"yoga-for-acid-reflux","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga and Digestion: 8 Poses to Help Ease Acid Reflux Symptoms","subTitle":null,"seoTitle":null,"seoDescription":"Yoga helps alleviate symptoms of acid reflux and prevent onset by reducing stress and anxiety, activating your digestive system, and improving your posture.","readTime":null,"excerpt":"Learn the best poses for reducing acid reflux.\n","tags":[],"createdAt":"2023-04-03T06:11:42.97583+00:00","coverUrl":"ckauzlgegiwd249grkhg.jpg","content":{"text":"If you experience acid reflux on a regular basis, then you’re already familiar with how it typically unfolds. It often starts with a burning sensation in your chest and the repeated urge to burp and let go of accumulated gas. There are lots of reasons why acid reflux occurs, including a number of lifestyle factors like poor diet and emotional stress. Thankfully, yoga can help manage symptoms and reduce episodes if they are stress-related. \\n\\nHow Yoga Helps with Acid Reflux\\nOne of the ways that yoga helps reduce acid reflux is by reducing stress and anxiety. These are the common culprits for acid reflux, because they cause your body to engage in a cascade of fight/flight/freeze responses that includes increased production of stomach acid. By reducing your stress and anxiety, you can help your body avoid switching on that fight/flight/freeze response.\\nAnother way that yoga can reduce acid reflux is through improving your posture and alignment. Poor posture can contribute to chronic acid reflux by placing too much pressure on your stomach and esophagus. Yoga postures that correct your alignment — like Downward Facing Dog and Standing Forward Fold — help relieve this pressure and prevent the onset of acid reflux. It’s important to note that in order to truly improve your posture, you need to practice these poses regularly and for the long term – over time they can help reduce your risk of developing acid reflux in the first place.\\nYoga can also help regulate your digestive system, which is another factor that contributes to acidity. When food gets stuck in your digestive tract, it can cause gas and bloating, slowing your entire digestive system down, which eventually manifests in your stomach with an acidic reaction. By stimulating your digestive system, you can help your body move and process food smoothly through your digestive tract without gas, bloating, or acidity.\\nOne of the most important ways yoga can help prevent acid reflux is by strengthening your diaphragm, which is the muscle that prevents acid from moving up into your esophagus. When the diaphragm is weak or tense, it can actually allow acid reflux to rise up from your stomach and push its way into your esophagus, which is what causes that uncomfortable burning sensation in your chest. Yoga postures that promote diaphragmatic breathing, such as Seated Forward Fold and Corpse pose can help strengthen this muscle and prevent acid reflux.\n\\n\\n8 Effective Yoga Poses for Acid Reflux\\nIn order to get the most benefit from practicing yoga for acid reflux, it’s recommended that you develop a regular routine that involves performing yoga at least 3-4 times per week for 6-9 months. This isn’t a quick fix, but with a long term commitment you can reduce the onset of acid reflux and improve your overall quality of life.\\nThe poses below are basic, primary yoga poses you can practice in your very own home. If you’re unsure how to practice the postures, or you’d like some professional guidance, try working with one of our certified yoga instructors at \\nMyYogaTeacher\\n.\\n1.Mountain Pose\\n\\nStart by standing at the top of your mat with your feet hip distance apart. Balance your weight evenly on both feet. Keep your arms relaxed at your sides, with your spine straight and your chest lifted. Your gaze should be focused straight ahead of you while you breathe easily and gently. Hold the pose for 1-2 minutes.\n\\n2. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n3. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n4. Seated Spinal Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n5. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n6. Child’s pose Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n7. Seated Forward Fold Pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you. Come onto your sit bones and inhale with a straight spine. Raise your arms over your head and as you exhale, begin to bend forward by hinging at your waist. Slowly lower your torso toward the tops of your legs, allowing your spine to curve forward as you reach your legs. Hold this pose for 30-60 seconds.\\n\\n8. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes."},"category":["yoga_poses"]}],"randomPosts":[{"id":"ckmw44kt43y1k0c8107r78vo7","slug":"chair-yoga-practice","author":{"name":"Gourangi","teacherMytSlug":"gourangi-1","pictureUrl":"Gourangi-1.jpg"},"title":"7 Best Chair Yoga Poses To Practice Anywhere (Benefits & Complete Guide)","createdAt":"2021-03-30T14:25:43.568064+00:00","coverUrl":"chair_yoga_ckmw44kt43y1k0c8107r78vo7.png","content":{"text":"If you have mobility or balance issues or are just looking for a gentle way to practice yoga, chair yoga poses might be just what you're looking for! Chair yoga is a great way to bring yoga into your life even if you need a bit more support for your body in your practice. In this article, I'm going to share more information about what chair yoga is, its benefits, contraindications, and wrap up with some real life chair yoga poses to get you started with chair yoga.\\n\\nWhat Is Chair Yoga?\\nChair yoga is an inclusive practice that utilizes a chair as a supportive tool in modified yoga poses. This form of yoga is ideal for individuals of all ages, abilities, and physical limitations, including those with injuries, flexibility challenges, or mobility restrictions. \\nThe focus of chair yoga is to perform traditional yoga postures, known as asanas, while seated, providing stability and balance during the practice. The chair serves as an aid in maintaining balance in both standing and floor-based postures\\n\\nChair Yoga Benefits\\nChair yoga is a gentle form of yoga that can be beneficial for individuals of all ages and physical abilities. Let's take a closer look at the benefits mentioned in the content:\\nImproved strength, balance, and flexibility\\n: By performing various poses while seated or using the chair as a support tool, chair yoga can help improve overall strength, balance, and flexibility. This is especially helpful for individuals who may have difficulty with traditional yoga postures due to physical limitations.\\nReduced stress\\n: Like other forms of yoga, chair yoga incorporates deep breathing and mindfulness, which can help reduce stress and improve overall well-being.\\nImproved focus, awareness, and confidence\\n: Chair yoga can help individuals improve focus and become more aware of their bodies and movements, leading to increased confidence in their physical abilities.\\nLess physical pain\\n: By performing modified yoga poses in a supportive environment, chair yoga can help reduce physical discomfort and improve overall physical health.\\n\\nOverall, chair yoga is a gentle, yet effective practice that can offer a wide range of benefits to individuals of all ages and physical abilities.\\nChair Yoga Contraindications\\nWhile chair yoga poses are gentle, there are still some contraindications or limiting factors that might keep you from participating in a chair yoga practice. Even though there are many benefits of chair yoga, ultimately, you should consult your physician if you're unsure whether you should be participating in chair yoga. Here are a few reasons you may not want to practice chair yoga:\\nRecent heart attack\\nRegular chest pains\\nAcute infection\\nIf you have high blood pressure, heart disease, arthritis, joint problems, or have had a hip replacement, please contact your doctor for approval.\\n\\n7 Best Chair Yoga Poses To Practice Anywhere\\nThere are a number of yoga poses that can be done seated or using a chair. Some of the poses we're including here will be greatly modified from their original form, but others are just slight modifications. Before you get started, make sure your chair (a sturdy chair with a back) is on a stable, non-slip surface so it doesn't move around with you.\\n\\n1. Seated Mountain Pose\\n\\nMountain Pose is a great chair yoga pose to start with. Take a seat on your chair with your feet flat on the floor and engage your core. Focus on your breath, taking a deep breath in as you lengthen your spine. On the exhale, ground yourself into the chair through your sit bones. Make sure the shoulders are rolled down and back and relax your arms at your sides. Stay here, focusing on your breathing and keeping your core gently engaged for a minute or so.\\n\\n2. Seated Cat-Cow Pose\\n\\nSit in your chair with your feet firmly on the ground and your spine long and tall. Place your hands on your thighs, just above your knees. Inhale and tilt your pelvis forward, arching your lower back and lifting your heart towards the sky. On the exhale, round out your lower back, creating space between your shoulder blades and tucking your chin toward the chest. Repeat this sequence five times.\\n\\n3. Seated Chandrasana Pose\\n\\nChandrasana is a lateral bend that will help stretch the sides of your body. Start from a seated position in your chair with your feet firmly planted on the floor. On the inhale, reach both of your arms up toward the ceiling. Grab your left wrist with your right hand and stretch over to the right on the exhale. Inhale and come back to center. Next, grab your right wrist with your left hand and stretch over to the left on the exhale. Inhale back to center. Repeat this sequence five times.\\n\\n4. Seated Uttanasana Pose\\n\\nUttanasana is a forward fold that lengthens the back of the body. If you have high blood pressure, do not let your head drop below your knees.\\nFrom a seated position, bring your hands to your thighs, just above your knees. Keep your bottom grounded on your chair and fold forward until you can rest your elbows on your thighs. If you'd like, you can fold forward until your torso is resting on your thighs. Rest in this pose for about a minute and return to an upright seated position slowly.\\n\\n5. Seated Twist Pose\\n\\nTwists are great for creating space in your spine, improving blood flow, and aiding with digestion. From a seated position, inhale and sit up tall. On the exhale, bring your right hand across your left knee and your left hand behind you on the chair. Stay here for five breaths before inhaling back to the center and repeating on the other side.\\nIt's important to be gentle with your body in seated twists. Many people find it a lot easier to overdo these stretches so don't go as far as you possibly can, just go to where the twist feels comfortable.\\n\\n6. Down Dog with Chair\\n\\nDown dog is an excellent pose for strengthening your arms and core, lengthening the sides of your body and hamstrings, and building up your hip stabilizing muscles. Here we're going to use the chair as a prop.\\n\\nStand behind your chair with your hands on the back of it. Walk your feet a little farther from the chair, keeping your feet hip-distance apart. Your torso will begin to fold forward. Find a challenging position where you can still maintain even breaths and stay here for 5–10 breaths before slowly walking your feet back toward the chair.\\n\\n7. Chair Surya Namaskar (Chair Sun Salutation)\\n\\nYes, you can even do a sun salutation from a chair! No matter whether you’re doing chair yoga because of mobility issues, disabilities, or just need a break while seated at your desk, a seated sun salutation is a wonderful option.\\n\\nSit on your chair with your feet close together and join the palms together at your heart, namaste. Extend the spine and torso upwards while keeping your sit bones grounded on the chair. Close your eyes and begin breathing slowly and deeply. Stay here for at least six breaths.\\n\\nInhale, raising your arms above your head, keeping your palms together. Extend your arms beyond your head and shoulders and exhale completely, taking the gaze either up to the sky or straight in front of you. Stay here for four breaths.\\n\\nFrom here, exhale and bend forward at the hips, taking your hands down to the floor if you can and resting your torso on your thighs. Stay here for four breaths. If you have trouble breathing in this pose, feel free to place a cushion on your thighs.\\n\\nNow, inhale and come up, sitting straight up on your chair. Exhale. On the next inhale, raise your right leg up and hold the right thigh, bending your knee into your chest for a low lunge variation. Stay here for six breaths or more. If it feels nice, you can deepen this stretch, resting your nose on the knee of your bent leg, and hold the pose for another six breaths. Exhale your foot back down to the floor.\\n\\nOn the next inhale, raise your arms up over your head again, slightly arching your back, and stay here for six breaths. Once again, move into a forward fold and stay here for four breaths before repeating the low lunge variation on your other leg. Exhale your foot back down to the floor.\\n\\nInhale, raising your arms up over your head, arching your back, and stay in this pose for eight breaths this time. Exhale into a forward fold and stand for eight breaths. Bring your arms up over your head again, stretching deeper, and stay here for 10 breaths.\\n\\nRepeat the sun salutation sequence at least one more time. If you'd like, you can end your practice in Savasana with your legs bent and your lower legs resting on the seat of the chair.\\n\\nIncrease Strength, Flexibility, and Mental Focus With Chair Yoga\\nOne of the biggest chair yoga benefits is that it consists of modified poses that are done while seated or using a chair as a prop for support and stability. This type of yoga has many of the same benefits as other more traditional types of yoga and is the perfect option for people with mobility issues, injuries, or other health concerns.\\n\\nInterested in trying chair yoga? \\nSign up for a free two-week trial of MyYogaTeacher\\n and join me in my next class! You'll get access to more than 35 live yoga classes every single day, from chair yoga to power yoga to meditation and beyond."}},{"id":"cla29fdpynul80biqhni9gy3y","slug":"yoga-for-relaxation-and-sleep-event-nov-22","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"You’re Invited! MyYogaTeacher’s Free Yoga for Relaxation and Sleep Event","createdAt":"2022-11-04T08:53:55.886979+00:00","coverUrl":"qe1xxkd1pkdkbyy0yzf0.png","content":{"text":"Are you ready to relax and sleep better? Announcing the three-day yoga event dedicated to just that from November 11-13!\\nAnd \\nwe want to see you there\\n!\n\\nWith the pressures, busy-ness, and chaos that comes with each day and the stress of economic and societal uncertainty, it’s no wonder so many people suffer from anxiety. Almost 240 million people worldwide, in fact. Additionally, about 4% of the world's population struggles with sleep issues or disorders. That’s 320 \\nmillion people.\\n\n\\nMaking time to rest, relax, and reset is vital to our mental, emotional, and physical health. Yoga can play an important role in helping you relax (even during a busy day) and sleep soundly.\\n\\nAll of us here at MyYogaTeacher are passionate about this topic, which is why we’re offering a free event to help you discover all the ways you can take and make time to recharge\\n\\nHow to join the Yoga for Relaxation and Sleep Event:\\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\n\\n[NEW!] Referred friends & family:\\nDid you \\nrefer\\n a friend or family member to MyYogaTeacher? We’re so grateful for you!\\nYour family or friend should create a free account (they’ll get 2-weeks of access plus three complimentary 1-on-1 sessions). And if they sign up for membership, you both get $100 off MyYogaTeacher credit.\\n\n\\nWhen we don’t get quality sleep, enough sleep, or time to relax, we suffer in all the ways. Blood pressure becomes elevated, cortisol is released. We don’t handle our emotions well. We don’t handle stressful situations in a healthy way or manage conflict well. Muscles stay tense. We over or undereat or eat unhealthy foods. Our mental, emotional, and physical health suffers, and so do the people around us…friends, family, coworkers. \n\\nTake time to make time! Discover all the best ways yoga and meditation help you relax and recharge. So you can live your life to the fullest, even during times of stress.\\nWe've put together an entire schedule of relaxation classes dedicated to helping you relax and sleep better.\\n\n\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n\\nYoga for Relaxation & Sleep: Finding Peace with Stuti\\n\\nFriday, November 11 from 7:30 pm PST/ 10:30 pm EST\\n\\n\\n\\nThis session helps you understand the impact relaxation and sleep have on your health. Grounding, restorative yoga poses, a guided savasana, and pranayama and chanting are all included in this practice. All are welcome!\\n\\n\\nDiscovering Breath with Deep Savasana with Ankit\\n\\nSaturday, November 12 from 5:00 pm PST/ 8:00 pm EST\n\\n\\n\n\\nWith all the consistent busy-ness and excitement of our days, it’s difficult for many to “switch off.” This nourishing practice will promote strength, clarity, healing, and relaxation for your body and mind through yogic breathing techniques in everyone’s favorite yoga pose, savasana.\\n\\n\\nYoga Nidra for Relaxation and Sleep\\n\\nSunday, November 13 from 5:00 pm PST/ 8:00 pm EST\\n\\n\\n\\nYoga Nidra, also known as yogic sleep, isn’t where you’re actually sleeping. It’s where you’re between wakefulness and sleep, a place where you are able to rest and reset and still be aware. Join us in a 60 minute session of deep, relaxing yoga nidra.\\n\nWe offer these events so you have the tools and guidance to live in harmony with your inner self, outer self, and the world. So you can move in the world with peace and good health. \n\\nNo one should have to suffer the debilitating effects of anxiety, burnout, and sleepless nights. We’re here to support you on your journey now \\nand\\n when the event is over!\\n\\nSo join us for this free event! And don’t forget to check out other meditation and relaxation related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\\nWelcome to MyYogaTeacher’s Yoga for Relaxation and Sleep Event!\\nSee you soon!\\n"}},{"id":"ckk6ysenk21uj0a76z1142rgu","slug":"yoga-for-sore-muscles","author":{"name":"My Yoga Teacher","teacherMytSlug":null,"pictureUrl":null},"title":"Best Beginner Yoga Poses for Sore Muscles: Feel Better Fast","createdAt":"2021-01-21T14:42:38.534163+00:00","coverUrl":"istockphoto-1158604393-612x612.jpg","content":{"text":"You hurt. Bad.\\n\\nSitting is a struggle. Standing isn’t any better. Lying down is...tolerable.\\n\\nUltimately, everything just hurts.\\n\\nMaybe you overdid it at the gym. Maybe you haven’t worked out in a while and you decided to jump back into it. You know, full steam ahead. Or it could be you tried something new, and you used muscles you haven’t been using on the regular during your workouts.\\n\\nWhatever the case, recovery yoga is your new best friend! Yoga is the perfect sweet relief for sore muscles. Especially if you’re a beginner.\\n\\nAdding yoga for muscle recovery to your workout routine helps your body bounce back from the intense stress of hardcore workouts and helps to prevent injury.\\n\\nCheck out some of these muscle recovery yoga poses when you just need a break from those achy muscles.\\n\\n1. Pigeon Pose\\nThis pose helps release soreness in your hips and lower back by stretching out your hips, glutes, and even your outer quadricep.\\n\\nIf you need quick relief in those areas, this is the pose for you! Here are some tips for correctly practicing this pose:\\n\\n1. Keep your hips square.\\n2. Rotate your rear leg to neutral position (not turned out).\\n3. Don’t collapse onto the hip of your front bent leg.\\n4. Use padding underneath your hip if necessary.\\n5. Avoid this pose if you have knee or hip issues.\\n\\nThis pose can be intense but in a good way! However, there should be no pain.\\n\\n\\n\\n\\n2. Reclined Strap Stretches\\n\\nRelease the beast that is tight, sore hamstrings and inner and outer thighs. Use this muscle recovery yoga pose right after an intense workout or the next day...or both!\\n\\nJust lie on your back, legs straight out, and bend one knee into your chest. Wrap your strap around the ball of your foot. Straighten your leg while holding both ends of the strap. Pull the strap straight back, right and then left, gently releasing the muscles in your inner and outer thighs, and hamstrings. Don’t forget to breathe!\\n\\nTips for success with this pose:\\n\\n1. Keep both feet flexed.\\n2. Keep both hips firmly planted on the floor.\\n3. The straight leg on the mat should remain in neutral position, not turned out.\\n4. Don’t overstretch! Modify as needed for comfort.\\n\\nRunners often use yoga for recovery of calves, hamstrings, and even lower back pain. This pose is perfect for all of those!\\n\\n\\n\\n\\n3. Reclined Twist\\n\\nThis pose is the best for relieving lower back pain. With proper technique, the reclined twist contributes to a healthy spine and also releases tight hip muscles.\\n\\nBegin by lying flat on your back. Bring your knees to your chest and stretch your arms out in a T, palms up facing the ceiling. Inhale and release your knees over to one side as you exhale. Lengthen your spine down towards the ground. Press your shoulder blades down towards the floor. Hold this pose on each side for 5-10 breaths.\\n\\nIf the pose is too intense using both legs, try extending one leg out and down towards (or onto the floor). Or, if your bottom knee doesn’t reach the ground, try putting a block or blanket underneath it for support.\\n\\n\\n\\n\\n4. Straight Legged Forward Bend\\n\\nThe best yoga for muscle recovery isn’t always complicated. A simple forward bend stretches everything from your Achilles tendon all the way up to your cervical spine.\\n\\nThe best stretch from this pose comes when you relax and “dangle”. Let your head drop. Breathe. Just let everything go!\\n\\nNo need to worry about keeping your legs perfectly straight. Feel free to rest your hands wherever you feel comfortable; thighs, shins, or the floor. You can also use a block.\\n\\nJust make sure your weight rests in the balls of your feet, not back on your heels!\\n\\n\\n5. Child’s Pose\\n\\nThere’s a reason why this is a common pose practiced at the beginning, end and even in the middle of many yoga practices.\\n\\nIt’s restful and easy while stretching out your upper and lower back, arms, and hips. It’s also good for digestion. But then again, all of these poses are!\\n\\nRest easy, friend, your muscles deserve a break! Spend some time in this pose just breathing, relaxing, and deepening your stretch.\\n\\n\\n\\n\\nAs a matter of fact, it’s a good practice to hold each of these poses for 5-10 breaths, or longer if you can handle it. A common muscle recovery yoga practice is called yin yoga. A slow yoga practice where each pose is held for longer periods of time, sometimes up to 5 minutes each.\\n\\nIf you love holding these poses and feeling the exhilarating relief from your tired sore muscles, check out MyYogaTeacher’s \\nBeginner\\n class for free with your two week trial!\\n\\nOr if back pain is the source of your woes, we are offering a Yoga for Back Pain program now! You can click here and sign up for more information!\\n\\n\\n\\n\\n\\n"}}],"relatedPosts":[{"id":"cklkxgum87xl509314u5faawv","slug":"yoga-for-kids","author":{"name":"Sujit Tiwari","teacherMytSlug":null,"pictureUrl":null},"title":"5 Reasons Why Kids May Need Yoga More Than Adults","createdAt":"2021-02-25T13:54:08.269963+00:00","coverUrl":"pexels-gabby-12-small.jpg","content":{"text":"In a world where parents are all hustle and bustle and go, go, go, it’s no wonder our children are stressed out, anxious, and have zero self awareness.\\n\\nThey don’t have time to be self aware!\\n\\nAnxiety and stress in little kids all the way to older teenagers can look like sleeping a lot, temper tantrums, crying over “nothing,” not eating, or eating too much. It can show up as hyperactivity, bad attitudes, poor mental focus, bad grades.\\n\\nOr it can show up as many more terrible things that no parent wants to think about.\\n\\nWe stress how important it is for adults to take part in selfcare, to stretch and move our bodies. Surely, at this point in history, every adult knows that selfcare is a thing we should all be doing. But what are we telling our children to do for selfcare? \\n\\nSports? After school activities? Clubs? More doing. Less being. More rushing around. Less stillness. Less quiet time to process their days, their emotions. And your days, your emotions. Because kids are subject to those too.\\n\\nDo we ever teach them how to just be? \\n\\nThis is why I offer a \\nKids Yoga class at myYogaTeacher\\n! Because kids with healthy bodies, minds, and spirits make for adults with healthy minds, bodies, and spirits!\\n\\nHere are some reasons I’m passionate about teaching kids the importance of yoga.\\n\\n1. Yoga improves a child’s mood.\\n\\nWe all know that happier \\nkids\\n make their parents, teachers, coaches, etc. happier. But the focus really needs to be more on the children and less on the adults!\\n\\nKids have fewer tools than adults to help them regulate their mood. \\n\\nJust like any other physical activity, yoga releases endorphins, those feel good feelings, which, in turn, reduces stress and anxiety. When children experience less stress and anxiety, they eat better, sleep better, act better, perform better. \\n\\nThey do everything better. Just like adults do.\\n\\nThey’re calmer. And all the built up negativity is released. Plus, yoga is fun! It’s not competitive, and kids are free to be themselves.\\n\\nSpeaking of being themselves...\\n\\n2. Yoga helps children self regulate\\n\\nHow can we expect kids to self soothe, regulate their behaviors and emotions, and regain focus if we don’t give them the tools they need for self awareness? Unlike adults, kids often have very little control over their lives. \\n\\nThey’re told what to do and when and how. \\n\\nA regular kids’ yoga practice will help children of all ages look inward and take time to examine why they feel or behave in certain ways and process that. With that information, they can discover how to change bad habits or behaviors, work through negative emotions in appropriate ways, and have a clear mind to make better choices in the face of challenging situations.\\n\\nKids yoga isn’t just about strength, flexibility, or getting the sillies out. It’s a portal for them to just be who they are designed to be! Let your kids check it out with a \\ntwo week free trial at myYogaTeacher.\\n\\n\\n3. Yoga improves sleep for kids.\\n\\nDid you know that school age children need anywhere from 9-12 hours of sleep every night? \\n\\nWith parents hurrying their children from one activity to another, the long hours of homework, or just being allowed to stay up too late, it’s no wonder kids are exhausted, moody and irritable. Not to mention late night screen time impacts their rest tremendously.\\n\\nThey’re simply not getting enough sleep! Not only that, but the quality of their sleep may not be all that great.\\n\\nPracticing kids yoga right before bed is an excellent way to help them have a really restful, restorative sleep.\\n\\nThe breathwork involved in yoga helps calm their minds and nervous system. The release of tension from their muscles helps them relax and ditch the overwhelm or negative thoughts. Yoga will help them fall asleep faster and sleep better.\\n\\n4. Yoga helps their brains work better.\\n\\nYep. It’s true. Yoga literally helps kids have better memory and cognitive function.\\n\\nKids who do yoga will learn how to focus on their bodies more and better and apply that mental clarity to other areas of their life. They’ll remember more of what they learn and have more self awareness.\\n\\nYoga actually requires you to use the same neural pathways in your brain that are responsible for memory. The practice itself is sort of conditioning your brain to work better, faster, and more efficiently.\\n\\nThe meditation aspect of yoga enables kids to focus on their breath and clear out all the mind junk that may be interfering with their memory.\\n\\n\\n5. Kids don’t have it easy, but yoga helps.\\n\\nAdults who say “kids these days have it easy” need to switch places with a 12-year-old in 2021. \\n\\nLong gone are the days of riding bikes safely (and even alone) along the streets of your home town. The days of simplicity and easy afternoons fishing by the local pond.\\n\\nCompetition is more fierce in almost every aspect of kids’ lives. There is more stress to have a career that makes well above minimum wage because cost of living is atrocious.\\n\\nParents are on the go or absent, and visibly stressed out when they’re not. There’s cyber bullying, drug trafficking, human trafficking. Terrorism. Political unrest. Social unrest. Children today are forced to overcome obstacles that older generations never thought of not even once when they were growing up.\\n\\nYoga for \\nkids\\n gives children a chance to unwind, detach from the world, and create their own safe space of peace. It’s a tool they can use almost any time, anywhere, and for any circumstance to improve their physical, mental, and emotional well being.\\n\\nSo why in the world wouldn’t we encourage them to use it?\\n\\n\\nDo you have a son or daughter in need of some time on the mat? \\nCheck out my Kids Yoga (10-12 years) class\\n when you sign up for your \\nfree two-week trial at myYogaTeacher! \\n\\n\\n"}},{"id":"ckfqxl6g801170178mjc0v6h5","slug":"company-mission-culture","author":{"name":"Jitendra","teacherMytSlug":null,"pictureUrl":"jitendra1.png"},"title":"MyYogaTeacher mission & culture","createdAt":"2019-01-26T00:00:00+00:00","coverUrl":"culture1.jpg","content":{"text":"Our mission: Improve physical and mental well being of the entire planet\\n\\n\\nOur commitments to each other\\n\\n1. Genuine care for our customers: Be nice and gentle with the customer. Listen to them before responding. Work on making every interaction a positive one for our customers.  E.g. if a customer is not happy with a session and wants a refund - we should accept that they are not happy and give them a refund. E.g. The customer did not like a particular session, even though we think it was great - we should accept customers judgement and try and understand what we can do better to meet customer's expectations and not waste time trying to change the customer's judgement. \\n\\n2. Have fun: We have fun while working. We celebrate our co-workers and celebrate every large and small victory with each other.\\n\\n3. Respect for the each other: We respect each other as \\nindividuals\\n. This means:\\nProfessionalism: We respect and treat each other as professionals. We help everybody grow, train and develop in order to achieve their full potential.\\nAutonomy: Respect everybody's opinions and their ability to make decisions.\\nIndividual worth: Everybody has inherent worth. We do not label or typecast. We give everybody a chance to grow.\\nAffirmation: We affirm positives in each person.\\n\\n4. Frugality: We are frugal in terms of spending money. We do not splurge on things that do not have a direct impact on making customers happy. We are wise with spending our resources.\\n\\n5. Hiring well: Hiring is a key function of the company. We focus, train and reward hiring well to ensure that we give hiring the utmost importance.\\n\\n6. Encouraging risk-taking: We embrace failure as an important part of learning. We realize that big projects require iterations and in such cases, we don't let perfection be the enemy of getting started. If we learned something new by executing fast, taking risk and failing, we are growing. We need not be afraid of failure. Risk taking, executing fast and failing fast is far better. Failure to learn is the biggest negative outcome.\\n\\n7. Understanding the value of time: We are focussed on moving fast as time is the ultimate limited resource. We are always trying to find ways to speed up learning and to reduce time for tasks by planning, collaborating and communicating better.\\n"}},{"id":"ckfqywdiw01uz01794buptfjc","slug":"the-simple-guide-to-the-8-limbs-of-yoga","author":{"name":"Jitendra","teacherMytSlug":null,"pictureUrl":"jitendra1.png"},"title":"The Simple Guide to the 8 Limbs of Yoga","createdAt":"2019-08-06T00:00:00+00:00","coverUrl":"yama-definition-1_45.png","content":{"text":"Yoga is comprised of 8 parts, and each part matters. Asana, which we often think of as \\nYoga\\n, are the postures we do in a class. You’ll notice Asana is only 1 part!\\n\\nDon’t be intimidated by the Sanskrit language for these - when you break it all down, it’s actually simple. It definitely falls into the category of “simpler said than done” but it is a concise guidebook. \\n\\nYamas and Niyamas\\n\\nWe start with the \\nYamas\\n and the Niyamas, which are lovingly called the do and do nots. They fall closely in line with just general good behavior. The purpose of these steps is to build an internal integrity and a clean unruffled perspective. \\n\\nFor example, if you keep your house in good order, it becomes easier for you to move through it. If you keep it very messy and cluttered, you might move slower through your hallways or even have trouble finding things. In this example, the house is your mind and body. The Yamas and Niyamas help you to keep your mind and body in order. \\n\\nAsana\\n\\nThese are the physical postures of yoga. The simple idea is that to maintain the Yogic path of living, you must be healthy. Your body should be strong. Your mind should be open and uncluttered. \\nAsana\\n is a practice that helps us strengthen the bond between the body and mind. \\n\\nPranamaya\\n\\n In Yoga philosophy, Prana is the energy that flows through all things. And before you classify this as new age or spiritual, think of prana as just being “what exists.” Prana is a flow that we all experience. When you are nervous about an upcoming presentation, you feel flutters in your stomach perhaps. This might be a nervous response, but we can symbolically think of this of prana fluttering. When we feel bored, we often also feel heavy and a little sleepy. There are all sorts of physical reasons why - but we can think of this of slow and heavy prana.  \\n\\nWith this perspective, Pranamaya helps move this energy around in beneficial ways.\\n\\nIf you feel very nervous, you might notice that taking ten very slow and very deep breaths calms you. This is an example of Pranamaya.   \\n\\nPratyhara\\n\\nThis is the practice of training your awareness away from the outside world and turning it inward. We practice Pratyhara by noticing what is going on inside - our habits, our beliefs, our hopes and everything else in between. Here we learn the art of stepping back a little to just notice these internal patterns, doing our best to not criticize them. It can be truly surprising how much change can happen when you just notice something. \\n\\nDharana\\n\\nThis often is referred to as a practice of concentration. We begin to develop the tools for concentration by practicing Asana and Pranamaya. This helps us prepare for meditation. For example, in Asana we concentrate on the pose itself. When practicing Dharana, we might choose an object to singularly focus on. Commonly, concentration on a mantra or even just a single sound can be done. \\n\\nTry Candle Gazing to practice Dharana\\n\\nFind a comfortable seat. \\nGaze\\n at a small flame for a few moments. Close your eyes and focus on the afterimage of the flame. Attempt to think of nothing else other than this image until it disappears.\\n\\nDhyana\\n\\nDhyana follows Dharana as this become a concentration on just the mind. Here, we no longer focus on a thing - we simply have a sharp awareness. We often call this practice meditation or mindfulness. Considering that as humans, we are trained to notice, respond and do so many things with our mind, this practice is absolutely difficult. This is why we first start with Dharana - training the mind to focus and concentrate on a thing before removing that focal point and practicing Dhyana. \\n\\nSamadhi\\n\\nSimply put, Samadhi is experiencing the peace of simply existing. It is being present without stress, anxiety or busy thoughts. There is also a genuine sense of connectedness between you and all other living things. This is the peak moment within the 8limb path - and don’t worry - if you experience Samadhi you won’t be walking around like a zombie with a half-smile. This is an experience that comes and goes and eventually becomes a beautiful backdrop to how you experience your life.\\n"}}],"blogContent":{"id":"cklk2dq1c3e320c345lzxp8h7","slug":"first-online-yoga-class-start-here","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Your First Online Yoga Class: start here","createdAt":"2021-02-24T23:23:54.479509+00:00","updatedAt":"2022-05-16T14:23:01.375632+00:00","coverUrl":"plank-laptop_cklk2dq1c3e320c345lzxp8h7.jpg","seoDescription":"Explore how to set up your space for an online yoga practice! Online yoga is beneficial for many reasons. Learn about them here!","content":{"text":"Never practiced yoga online before? Don't worry, you'll learn everything you need to know here.\\n\\nBut first,\\n if you've never practiced yoga before period\\n (as in never practiced online OR offline), then \\nclick here to read this article first\\n.\\n\\nNow there's a few big differences between practicing yoga online, and practicing in-person at a studio.\\n\\nIn this article, you'll learn the best way to set up your space for practicing yoga at home, the ideal tech setup, and creating the right atmosphere for a good yoga practice.\\n\\nSetting Up Your Space, the bare essentials\\n\\nWhen it comes to online yoga, the \\nfirst thing you need to do is choose a space\\n to practice in. For some people, this is your bedroom, for others, the living room, guest bedroom, or the garage. \\nWhat's important is that you have enough room to practice yoga\\n. \\n\\nYou should be able to stretch your hands up and all around without touching any walls or furniture. Then place your laptop or tablet about 9 feet away from your mat, so your online teacher can see you from head to toe, even when you’re standing. (pictured below)\\n\\n\\n\\nYou might want to \\nput your laptop, tablet or phone on a table or chair. This will give a better camera angle\\n and make it easier for your teacher to see you practice and give you feedback.\\n\\nThe Ideal Tech Setup\\n\\nI always \\nrecommend practicing online yoga with your laptop or tablet\\n. A phone is OK, but the small screen makes it hard to see the teacher.\\n\\nWith myYogaTeacher, \\nall you need to get started\\n is to \\nregister for your free trial here\\n (no credit card required). And then \\ninstall Zoom here\\n.\\n\\nDon't worry \\nif you're not technically inclined\\n. You can \\nschedule a tech consult with us here\\n. We'll give you a call at the time you choose, then walk you through installing zoom, booking and joining classes, and anything else you need to get started. (Or just call us at 855-771-2929)\\n\\nIf your computer speakers aren't loud enough for the class, you might want to consider an \\nexternal speaker for more volume. Or a Bluetooth headset so you can easily hear everything\\n your teacher is saying, even when you're head down in child's pose!\\n\\nI use \\nthese Bluetooth ear buds\\n. I've had them over a year, they're great quality and easy to use. I'm not getting paid to promote these, they're just a good headset for online yoga.\\n\\nAmbiance, Atmosphere, and Making Your Yoga Space Cozy\\n\\nNow this isn't strictly necessary, but \\nmaking your space feel like a \"yoga space\" can really help you to be in the best mindset for yoga\\n.\\n\\nYou don't have to create your own studio at home. But \\nfollowing these tips, will help your space feel like the prefect place to practice yoga!\\n\\nKeep it clean\\n. If your space is messy, cluttered, or dusty then your mind wont feel at ease, spacious, or relaxed. This is an easy one to help you relax while you practice.\\n\\nPrivacy is important\\n. Now you may love practicing yoga with your kids hopping on the mat and climbing on your back while you're in down dog. But if yoga is your \"me\" time, then practicing while they're asleep or occupied, in a private place helps you to deeply relax and focus on yourself.\\n\\nThe \\nlighting can make a huge difference\\n to the feeling of the room. Intense florescent lighting is stimulating and sterile. You don't want to feel like you're at the office. You can use a lamp and cover it with a shawl, use rock-salt lamps, or any warm lighting with a dimmer switch will do. This will make your space feel warmer, more welcoming, and serene.\\n\\nLots of living plants\\n. The more plants in the room, the better. This will help your room to feel more alive and natural. You'll feel the vibrancy and abundance of nature while you stand firm in Warrior I.\\n\\nA quiet space\\n. Even if you have to stuff a towel under the door so you don't hear the TV in the next room, it's worth it to make the space quiet. This way you don't hear abrasive sounds while you're enjoying your final relaxation (savasana) at the end of the session.\\n\\nIf you have a space you can dedicate for yoga, and keep your mat rolled out on the floor, \\nthis will help you to build a habit of yoga\\n. It will make it easier to start every practice, and remind you to book your next class. \\n\\nYou can \\nbook your next Online Yoga Class with an expert teacher here\\n. Enjoy your class!","html":"<p>Never practiced yoga online before? Don&#39;t worry, you&#39;ll learn everything you need to know here.</p><p></p><p><em>But first,</em><em><strong> if you&#39;ve never practiced yoga before period</strong></em><em> (as in never practiced online OR offline), then </em><a title=\"https://www.myyogateacher.com/articles/never-done-yoga-start-here\" href=\"https://www.myyogateacher.com/articles/never-done-yoga-start-here\"><em>click here to read this article first</em></a><em>.</em></p><p></p><p>Now there&#39;s a few big differences between practicing yoga online, and practicing in-person at a studio.</p><p></p><p><strong>In this article, you&#39;ll learn the best way to set up your space for practicing yoga at home, the ideal tech setup, and creating the right atmosphere for a good yoga practice.</strong></p><p></p><h2>Setting Up Your Space, the bare essentials</h2><p></p><p>When it comes to online yoga, the <strong>first thing you need to do is choose a space</strong> to practice in. For some people, this is your bedroom, for others, the living room, guest bedroom, or the garage. <strong>What&#39;s important is that you have enough room to practice yoga</strong>. </p><p></p><p>You should be able to stretch your hands up and all around without touching any walls or furniture. Then place your laptop or tablet about 9 feet away from your mat, so your online teacher can see you from head to toe, even when you’re standing. (pictured below)</p><p></p><img src=\"https://media.graphcms.com/resize=width:393,height:356/Is981lNLTimA2higpVec\" alt=\"Device Placement During Online Yoga Class\" title=\"myt-mat-device-distance.png\" width=\"393\" height=\"356\" /><p></p><p>You might want to <strong>put your laptop, tablet or phone on a table or chair. This will give a better camera angle</strong> and make it easier for your teacher to see you practice and give you feedback.</p><p></p><h2>The Ideal Tech Setup</h2><p></p><p>I always <strong>recommend practicing online yoga with your laptop or tablet</strong>. A phone is OK, but the small screen makes it hard to see the teacher.</p><p></p><p>With myYogaTeacher, <strong>all you need to get started</strong> is to <a title=\"https://www.myyogateacher.com/signup\" href=\"https://www.myyogateacher.com/signup\">register for your free trial here</a> (no credit card required). And then <a title=\"https://zoom.us/download\" href=\"https://zoom.us/download\">install Zoom here</a>.</p><p></p><p>Don&#39;t worry <strong>if you&#39;re not technically inclined</strong>. You can <a title=\"https://myt.care/tech-consult\" href=\"https://myt.care/tech-consult\">schedule a tech consult with us here</a>. We&#39;ll give you a call at the time you choose, then walk you through installing zoom, booking and joining classes, and anything else you need to get started. (Or just call us at 855-771-2929)</p><p></p><p>If your computer speakers aren&#39;t loud enough for the class, you might want to consider an <strong>external speaker for more volume. Or a Bluetooth headset so you can easily hear everything</strong> your teacher is saying, even when you&#39;re head down in child&#39;s pose!</p><p></p><p>I use <a title=\"https://smile.amazon.com/Wireless-Boltune-Bluetooth-Waterproof-Headphones/dp/B07RDLBHGC/ref=sxts_sxwds-bia-wc-rsf1_0?crid=1JIXI4VZ7I586&cv_ct_cx=bluetooth+headphones&dchild=1&keywords=bluetooth+headphones&pd_rd_i=B07RDLBHGC&pd_rd_r=3885c6fa-910c-49c1-b235-37a1e9d97d70&pd_rd_w=1E7EC&pd_rd_wg=YyN8R&pf_rd_p=e0f994a8-a359-40a9-8917-dadca71c7184&pf_rd_r=AJB55PP4QWW70Z3549WE&psc=1&qid=1611963153&sprefix=bluetooth%2Caps%2C251&sr=1-1-526ea17f-3f73-4b50-8cd8-6acff948fa5a\" href=\"https://smile.amazon.com/Wireless-Boltune-Bluetooth-Waterproof-Headphones/dp/B07RDLBHGC/ref=sxts_sxwds-bia-wc-rsf1_0?crid=1JIXI4VZ7I586&cv_ct_cx=bluetooth+headphones&dchild=1&keywords=bluetooth+headphones&pd_rd_i=B07RDLBHGC&pd_rd_r=3885c6fa-910c-49c1-b235-37a1e9d97d70&pd_rd_w=1E7EC&pd_rd_wg=YyN8R&pf_rd_p=e0f994a8-a359-40a9-8917-dadca71c7184&pf_rd_r=AJB55PP4QWW70Z3549WE&psc=1&qid=1611963153&sprefix=bluetooth%2Caps%2C251&sr=1-1-526ea17f-3f73-4b50-8cd8-6acff948fa5a\">these Bluetooth ear buds</a>. I&#39;ve had them over a year, they&#39;re great quality and easy to use. I&#39;m not getting paid to promote these, they&#39;re just a good headset for online yoga.</p><p></p><h2>Ambiance, Atmosphere, and Making Your Yoga Space Cozy</h2><p></p><p>Now this isn&#39;t strictly necessary, but <strong>making your space feel like a &quot;yoga space&quot; can really help you to be in the best mindset for yoga</strong>.</p><p></p><p>You don&#39;t have to create your own studio at home. But <strong>following these tips, will help your space feel like the prefect place to practice yoga!</strong></p><p></p><p><strong>Keep it clean</strong>. If your space is messy, cluttered, or dusty then your mind wont feel at ease, spacious, or relaxed. This is an easy one to help you relax while you practice.</p><p></p><p><strong>Privacy is important</strong>. Now you may love practicing yoga with your kids hopping on the mat and climbing on your back while you&#39;re in down dog. But if yoga is your &quot;me&quot; time, then practicing while they&#39;re asleep or occupied, in a private place helps you to deeply relax and focus on yourself.</p><p></p><p>The <strong>lighting can make a huge difference</strong> to the feeling of the room. Intense florescent lighting is stimulating and sterile. You don&#39;t want to feel like you&#39;re at the office. You can use a lamp and cover it with a shawl, use rock-salt lamps, or any warm lighting with a dimmer switch will do. This will make your space feel warmer, more welcoming, and serene.</p><p></p><p><strong>Lots of living plants</strong>. The more plants in the room, the better. This will help your room to feel more alive and natural. You&#39;ll feel the vibrancy and abundance of nature while you stand firm in Warrior I.</p><p></p><p><strong>A quiet space</strong>. Even if you have to stuff a towel under the door so you don&#39;t hear the TV in the next room, it&#39;s worth it to make the space quiet. This way you don&#39;t hear abrasive sounds while you&#39;re enjoying your final relaxation (savasana) at the end of the session.</p><p></p><p>If you have a space you can dedicate for yoga, and keep your mat rolled out on the floor, <strong>this will help you to build a habit of yoga</strong>. It will make it easier to start every practice, and remind you to book your next class. </p><p></p><p>You can <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">book your next Online Yoga Class with an expert teacher here</a>. Enjoy your class!</p>"},"category":["yoga"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>Never practiced yoga online before? Don&#39;t worry, you&#39;ll learn everything you need to know here.</p><p></p><p><em>But first,</em><em><strong> if you&#39;ve never practiced yoga before period</strong></em><em> (as in never practiced online OR offline), then </em><a title=\"https://www.myyogateacher.com/articles/never-done-yoga-start-here\" href=\"https://www.myyogateacher.com/articles/never-done-yoga-start-here\"><em>click here to read this article first</em></a><em>.</em></p><p></p><p>Now there&#39;s a few big differences between practicing yoga online, and practicing in-person at a studio.</p><p></p><p><strong>In this article, you&#39;ll learn the best way to set up your space for practicing yoga at home, the ideal tech setup, and creating the right atmosphere for a good yoga practice.</strong></p><p></p><h2>Setting Up Your Space, the bare essentials</h2><p></p><p>When it comes to online yoga, the <strong>first thing you need to do is choose a space</strong> to practice in. For some people, this is your bedroom, for others, the living room, guest bedroom, or the garage. <strong>What&#39;s important is that you have enough room to practice yoga</strong>. </p><p></p><p>You should be able to stretch your hands up and all around without touching any walls or furniture. Then place your laptop or tablet about 9 feet away from your mat, so your online teacher can see you from head to toe, even when you’re standing. (pictured below)</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:393,height:356/Is981lNLTimA2higpVec\" \n                alt=\"Device Placement During Online Yoga Class\"\n                title=\"Device Placement During Online Yoga Class\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:393,height:356/Is981lNLTimA2higpVec\"\n                alt=\"Device Placement During Online Yoga Class\"\n                title=\"Device Placement During Online Yoga Class\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:393,height:356/Is981lNLTimA2higpVec\"\n                alt=\"Device Placement During Online Yoga Class\"\n                title=\"Device Placement During Online Yoga Class\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>You might want to <strong>put your laptop, tablet or phone on a table or chair. This will give a better camera angle</strong> and make it easier for your teacher to see you practice and give you feedback.</p><p></p><h2>The Ideal Tech Setup</h2><p></p><p>I always <strong>recommend practicing online yoga with your laptop or tablet</strong>. A phone is OK, but the small screen makes it hard to see the teacher.</p><p></p><p>With myYogaTeacher, <strong>all you need to get started</strong> is to <a title=\"https://www.myyogateacher.com/signup\" href=\"https://www.myyogateacher.com/signup\">register for your free trial here</a> (no credit card required). And then <a title=\"https://zoom.us/download\" href=\"https://zoom.us/download\">install Zoom here</a>.</p><p></p><p>Don&#39;t worry <strong>if you&#39;re not technically inclined</strong>. You can <a title=\"https://myt.care/tech-consult\" href=\"https://myt.care/tech-consult\">schedule a tech consult with us here</a>. We&#39;ll give you a call at the time you choose, then walk you through installing zoom, booking and joining classes, and anything else you need to get started. (Or just call us at 855-771-2929)</p><p></p><p>If your computer speakers aren&#39;t loud enough for the class, you might want to consider an <strong>external speaker for more volume. Or a Bluetooth headset so you can easily hear everything</strong> your teacher is saying, even when you&#39;re head down in child&#39;s pose!</p><p></p><p>I use <a title=\"https://smile.amazon.com/Wireless-Boltune-Bluetooth-Waterproof-Headphones/dp/B07RDLBHGC/ref=sxts_sxwds-bia-wc-rsf1_0?crid=1JIXI4VZ7I586&cv_ct_cx=bluetooth+headphones&dchild=1&keywords=bluetooth+headphones&pd_rd_i=B07RDLBHGC&pd_rd_r=3885c6fa-910c-49c1-b235-37a1e9d97d70&pd_rd_w=1E7EC&pd_rd_wg=YyN8R&pf_rd_p=e0f994a8-a359-40a9-8917-dadca71c7184&pf_rd_r=AJB55PP4QWW70Z3549WE&psc=1&qid=1611963153&sprefix=bluetooth%2Caps%2C251&sr=1-1-526ea17f-3f73-4b50-8cd8-6acff948fa5a\" href=\"https://smile.amazon.com/Wireless-Boltune-Bluetooth-Waterproof-Headphones/dp/B07RDLBHGC/ref=sxts_sxwds-bia-wc-rsf1_0?crid=1JIXI4VZ7I586&cv_ct_cx=bluetooth+headphones&dchild=1&keywords=bluetooth+headphones&pd_rd_i=B07RDLBHGC&pd_rd_r=3885c6fa-910c-49c1-b235-37a1e9d97d70&pd_rd_w=1E7EC&pd_rd_wg=YyN8R&pf_rd_p=e0f994a8-a359-40a9-8917-dadca71c7184&pf_rd_r=AJB55PP4QWW70Z3549WE&psc=1&qid=1611963153&sprefix=bluetooth%2Caps%2C251&sr=1-1-526ea17f-3f73-4b50-8cd8-6acff948fa5a\">these Bluetooth ear buds</a>. I&#39;ve had them over a year, they&#39;re great quality and easy to use. I&#39;m not getting paid to promote these, they&#39;re just a good headset for online yoga.</p><p></p><h2>Ambiance, Atmosphere, and Making Your Yoga Space Cozy</h2><p></p><p>Now this isn&#39;t strictly necessary, but <strong>making your space feel like a &quot;yoga space&quot; can really help you to be in the best mindset for yoga</strong>.</p><p></p><p>You don&#39;t have to create your own studio at home. But <strong>following these tips, will help your space feel like the prefect place to practice yoga!</strong></p><p></p><p><strong>Keep it clean</strong>. If your space is messy, cluttered, or dusty then your mind wont feel at ease, spacious, or relaxed. This is an easy one to help you relax while you practice.</p><p></p><p><strong>Privacy is important</strong>. Now you may love practicing yoga with your kids hopping on the mat and climbing on your back while you&#39;re in down dog. But if yoga is your &quot;me&quot; time, then practicing while they&#39;re asleep or occupied, in a private place helps you to deeply relax and focus on yourself.</p><p></p><p>The <strong>lighting can make a huge difference</strong> to the feeling of the room. Intense florescent lighting is stimulating and sterile. You don&#39;t want to feel like you&#39;re at the office. You can use a lamp and cover it with a shawl, use rock-salt lamps, or any warm lighting with a dimmer switch will do. This will make your space feel warmer, more welcoming, and serene.</p><p></p><p><strong>Lots of living plants</strong>. The more plants in the room, the better. This will help your room to feel more alive and natural. You&#39;ll feel the vibrancy and abundance of nature while you stand firm in Warrior I.</p><p></p><p><strong>A quiet space</strong>. Even if you have to stuff a towel under the door so you don&#39;t hear the TV in the next room, it&#39;s worth it to make the space quiet. This way you don&#39;t hear abrasive sounds while you&#39;re enjoying your final relaxation (savasana) at the end of the session.</p><p></p><p>If you have a space you can dedicate for yoga, and keep your mat rolled out on the floor, <strong>this will help you to build a habit of yoga</strong>. It will make it easier to start every practice, and remind you to book your next class. </p><p></p><p>You can <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">book your next Online Yoga Class with an expert teacher here</a>. Enjoy your class!</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"first-online-yoga-class-start-here","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/first-online-yoga-class-start-here","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Therapy – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Back Pain Safely &amp; Effectively Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitki4w2liz0b30tqpzhy4i","name":"[CTA-KRIYA]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for Kriya Yoga, Pranayama, and Meditation <strong>and 2 weeks of unlimited group classes </strong>with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage &amp; immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions –  </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>for Lymphatic Drainage &amp; Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"cklk2dq1c3e320c345lzxp8h7","slug":"first-online-yoga-class-start-here","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Your First Online Yoga Class: start here","createdAt":"2021-02-24T23:23:54.479509+00:00","updatedAt":"2022-05-16T14:23:01.375632+00:00","coverUrl":"plank-laptop_cklk2dq1c3e320c345lzxp8h7.jpg","seoDescription":"Explore how to set up your space for an online yoga practice! Online yoga is beneficial for many reasons. Learn about them here!","content":{"text":"Never practiced yoga online before? Don't worry, you'll learn everything you need to know here.\\n\\nBut first,\\n if you've never practiced yoga before period\\n (as in never practiced online OR offline), then \\nclick here to read this article first\\n.\\n\\nNow there's a few big differences between practicing yoga online, and practicing in-person at a studio.\\n\\nIn this article, you'll learn the best way to set up your space for practicing yoga at home, the ideal tech setup, and creating the right atmosphere for a good yoga practice.\\n\\nSetting Up Your Space, the bare essentials\\n\\nWhen it comes to online yoga, the \\nfirst thing you need to do is choose a space\\n to practice in. For some people, this is your bedroom, for others, the living room, guest bedroom, or the garage. \\nWhat's important is that you have enough room to practice yoga\\n. \\n\\nYou should be able to stretch your hands up and all around without touching any walls or furniture. Then place your laptop or tablet about 9 feet away from your mat, so your online teacher can see you from head to toe, even when you’re standing. (pictured below)\\n\\n\\n\\nYou might want to \\nput your laptop, tablet or phone on a table or chair. This will give a better camera angle\\n and make it easier for your teacher to see you practice and give you feedback.\\n\\nThe Ideal Tech Setup\\n\\nI always \\nrecommend practicing online yoga with your laptop or tablet\\n. A phone is OK, but the small screen makes it hard to see the teacher.\\n\\nWith myYogaTeacher, \\nall you need to get started\\n is to \\nregister for your free trial here\\n (no credit card required). And then \\ninstall Zoom here\\n.\\n\\nDon't worry \\nif you're not technically inclined\\n. You can \\nschedule a tech consult with us here\\n. We'll give you a call at the time you choose, then walk you through installing zoom, booking and joining classes, and anything else you need to get started. (Or just call us at 855-771-2929)\\n\\nIf your computer speakers aren't loud enough for the class, you might want to consider an \\nexternal speaker for more volume. Or a Bluetooth headset so you can easily hear everything\\n your teacher is saying, even when you're head down in child's pose!\\n\\nI use \\nthese Bluetooth ear buds\\n. I've had them over a year, they're great quality and easy to use. I'm not getting paid to promote these, they're just a good headset for online yoga.\\n\\nAmbiance, Atmosphere, and Making Your Yoga Space Cozy\\n\\nNow this isn't strictly necessary, but \\nmaking your space feel like a \"yoga space\" can really help you to be in the best mindset for yoga\\n.\\n\\nYou don't have to create your own studio at home. But \\nfollowing these tips, will help your space feel like the prefect place to practice yoga!\\n\\nKeep it clean\\n. If your space is messy, cluttered, or dusty then your mind wont feel at ease, spacious, or relaxed. This is an easy one to help you relax while you practice.\\n\\nPrivacy is important\\n. Now you may love practicing yoga with your kids hopping on the mat and climbing on your back while you're in down dog. But if yoga is your \"me\" time, then practicing while they're asleep or occupied, in a private place helps you to deeply relax and focus on yourself.\\n\\nThe \\nlighting can make a huge difference\\n to the feeling of the room. Intense florescent lighting is stimulating and sterile. You don't want to feel like you're at the office. You can use a lamp and cover it with a shawl, use rock-salt lamps, or any warm lighting with a dimmer switch will do. This will make your space feel warmer, more welcoming, and serene.\\n\\nLots of living plants\\n. The more plants in the room, the better. This will help your room to feel more alive and natural. You'll feel the vibrancy and abundance of nature while you stand firm in Warrior I.\\n\\nA quiet space\\n. Even if you have to stuff a towel under the door so you don't hear the TV in the next room, it's worth it to make the space quiet. This way you don't hear abrasive sounds while you're enjoying your final relaxation (savasana) at the end of the session.\\n\\nIf you have a space you can dedicate for yoga, and keep your mat rolled out on the floor, \\nthis will help you to build a habit of yoga\\n. It will make it easier to start every practice, and remind you to book your next class. \\n\\nYou can \\nbook your next Online Yoga Class with an expert teacher here\\n. Enjoy your class!","html":"<p>Never practiced yoga online before? Don&#39;t worry, you&#39;ll learn everything you need to know here.</p><p></p><p><em>But first,</em><em><strong> if you&#39;ve never practiced yoga before period</strong></em><em> (as in never practiced online OR offline), then </em><a title=\"https://www.myyogateacher.com/articles/never-done-yoga-start-here\" href=\"https://www.myyogateacher.com/articles/never-done-yoga-start-here\"><em>click here to read this article first</em></a><em>.</em></p><p></p><p>Now there&#39;s a few big differences between practicing yoga online, and practicing in-person at a studio.</p><p></p><p><strong>In this article, you&#39;ll learn the best way to set up your space for practicing yoga at home, the ideal tech setup, and creating the right atmosphere for a good yoga practice.</strong></p><p></p><h2>Setting Up Your Space, the bare essentials</h2><p></p><p>When it comes to online yoga, the <strong>first thing you need to do is choose a space</strong> to practice in. For some people, this is your bedroom, for others, the living room, guest bedroom, or the garage. <strong>What&#39;s important is that you have enough room to practice yoga</strong>. </p><p></p><p>You should be able to stretch your hands up and all around without touching any walls or furniture. Then place your laptop or tablet about 9 feet away from your mat, so your online teacher can see you from head to toe, even when you’re standing. (pictured below)</p><p></p><img src=\"https://media.graphcms.com/resize=width:393,height:356/Is981lNLTimA2higpVec\" alt=\"Device Placement During Online Yoga Class\" title=\"myt-mat-device-distance.png\" width=\"393\" height=\"356\" /><p></p><p>You might want to <strong>put your laptop, tablet or phone on a table or chair. This will give a better camera angle</strong> and make it easier for your teacher to see you practice and give you feedback.</p><p></p><h2>The Ideal Tech Setup</h2><p></p><p>I always <strong>recommend practicing online yoga with your laptop or tablet</strong>. A phone is OK, but the small screen makes it hard to see the teacher.</p><p></p><p>With myYogaTeacher, <strong>all you need to get started</strong> is to <a title=\"https://www.myyogateacher.com/signup\" href=\"https://www.myyogateacher.com/signup\">register for your free trial here</a> (no credit card required). And then <a title=\"https://zoom.us/download\" href=\"https://zoom.us/download\">install Zoom here</a>.</p><p></p><p>Don&#39;t worry <strong>if you&#39;re not technically inclined</strong>. You can <a title=\"https://myt.care/tech-consult\" href=\"https://myt.care/tech-consult\">schedule a tech consult with us here</a>. We&#39;ll give you a call at the time you choose, then walk you through installing zoom, booking and joining classes, and anything else you need to get started. (Or just call us at 855-771-2929)</p><p></p><p>If your computer speakers aren&#39;t loud enough for the class, you might want to consider an <strong>external speaker for more volume. Or a Bluetooth headset so you can easily hear everything</strong> your teacher is saying, even when you&#39;re head down in child&#39;s pose!</p><p></p><p>I use <a title=\"https://smile.amazon.com/Wireless-Boltune-Bluetooth-Waterproof-Headphones/dp/B07RDLBHGC/ref=sxts_sxwds-bia-wc-rsf1_0?crid=1JIXI4VZ7I586&cv_ct_cx=bluetooth+headphones&dchild=1&keywords=bluetooth+headphones&pd_rd_i=B07RDLBHGC&pd_rd_r=3885c6fa-910c-49c1-b235-37a1e9d97d70&pd_rd_w=1E7EC&pd_rd_wg=YyN8R&pf_rd_p=e0f994a8-a359-40a9-8917-dadca71c7184&pf_rd_r=AJB55PP4QWW70Z3549WE&psc=1&qid=1611963153&sprefix=bluetooth%2Caps%2C251&sr=1-1-526ea17f-3f73-4b50-8cd8-6acff948fa5a\" href=\"https://smile.amazon.com/Wireless-Boltune-Bluetooth-Waterproof-Headphones/dp/B07RDLBHGC/ref=sxts_sxwds-bia-wc-rsf1_0?crid=1JIXI4VZ7I586&cv_ct_cx=bluetooth+headphones&dchild=1&keywords=bluetooth+headphones&pd_rd_i=B07RDLBHGC&pd_rd_r=3885c6fa-910c-49c1-b235-37a1e9d97d70&pd_rd_w=1E7EC&pd_rd_wg=YyN8R&pf_rd_p=e0f994a8-a359-40a9-8917-dadca71c7184&pf_rd_r=AJB55PP4QWW70Z3549WE&psc=1&qid=1611963153&sprefix=bluetooth%2Caps%2C251&sr=1-1-526ea17f-3f73-4b50-8cd8-6acff948fa5a\">these Bluetooth ear buds</a>. I&#39;ve had them over a year, they&#39;re great quality and easy to use. I&#39;m not getting paid to promote these, they&#39;re just a good headset for online yoga.</p><p></p><h2>Ambiance, Atmosphere, and Making Your Yoga Space Cozy</h2><p></p><p>Now this isn&#39;t strictly necessary, but <strong>making your space feel like a &quot;yoga space&quot; can really help you to be in the best mindset for yoga</strong>.</p><p></p><p>You don&#39;t have to create your own studio at home. But <strong>following these tips, will help your space feel like the prefect place to practice yoga!</strong></p><p></p><p><strong>Keep it clean</strong>. If your space is messy, cluttered, or dusty then your mind wont feel at ease, spacious, or relaxed. This is an easy one to help you relax while you practice.</p><p></p><p><strong>Privacy is important</strong>. Now you may love practicing yoga with your kids hopping on the mat and climbing on your back while you&#39;re in down dog. But if yoga is your &quot;me&quot; time, then practicing while they&#39;re asleep or occupied, in a private place helps you to deeply relax and focus on yourself.</p><p></p><p>The <strong>lighting can make a huge difference</strong> to the feeling of the room. Intense florescent lighting is stimulating and sterile. You don&#39;t want to feel like you&#39;re at the office. You can use a lamp and cover it with a shawl, use rock-salt lamps, or any warm lighting with a dimmer switch will do. This will make your space feel warmer, more welcoming, and serene.</p><p></p><p><strong>Lots of living plants</strong>. The more plants in the room, the better. This will help your room to feel more alive and natural. You&#39;ll feel the vibrancy and abundance of nature while you stand firm in Warrior I.</p><p></p><p><strong>A quiet space</strong>. Even if you have to stuff a towel under the door so you don&#39;t hear the TV in the next room, it&#39;s worth it to make the space quiet. This way you don&#39;t hear abrasive sounds while you&#39;re enjoying your final relaxation (savasana) at the end of the session.</p><p></p><p>If you have a space you can dedicate for yoga, and keep your mat rolled out on the floor, <strong>this will help you to build a habit of yoga</strong>. It will make it easier to start every practice, and remind you to book your next class. </p><p></p><p>You can <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">book your next Online Yoga Class with an expert teacher here</a>. Enjoy your class!</p>"},"category":["yoga"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}