Fitness

{"posts":[{"title":"10 Yoga Poses to Enhance Wellness for Multiple Sclerosis Patients","coverUrl":"aydrjq4doquwuaot8kt7.jpg","slug":"10-yoga-poses-for-multiple-sclerosis","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."},"createdAt":"2023-04-11T09:12:29.35505+00:00","author":{"name":"Will","pictureUrl":"will.jpeg","teacherMytSlug":"will-1"},"category":["fitness"]},{"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","coverUrl":"fyzezortjqar8ovbd4vf.jpg","slug":"yoga-for-carpal-tunnel-syndrom","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."},"createdAt":"2023-04-06T13:33:53.820514+00:00","author":{"name":"Will","pictureUrl":"will.jpeg","teacherMytSlug":"will-1"},"category":["fitness"]},{"title":"8 Easy Yoga Poses for Improved Blood Circulation","coverUrl":"pco80fu8hfoyq5rkppxw.jpg","slug":"8-easy-yoga-poses-for-improved-blood-circulation","content":{"text":"Do you often feel cold or numb fingers and toes, swelling, weakness, or a tingling sensation in your extremities? You might have poor blood circulation, which can be caused by a number of factors, including various heart conditions, diabetes, obesity, blood clots, or diseases like Reynard’s.\\nThe effects of poor blood circulation can impact your entire body, and while it’s most important to address the cause of low blood circulation, yoga can help keep it from getting worse. And by improving blood flow, you can increase the flow of oxygen, regulate your digestive system, and reduce inflammation in your body.\\n\\nHow Yoga Increases Blood Flow?\\nYoga has been used for centuries for better health, and one of the ways it improves physical wellness is by increasing blood flow. Through various postures (asanas), yoga works to stretch, strengthen, twist, and compress your body to stimulate better circulation. Combined with breathing techniques (pranayama), yoga can also reduce high blood pressure and increase blood flow within your body’s tissue.\\nAll yoga helps improve your body’s ability to circulate blood, regardless of the style or method of movement. And you don’t need to be an advanced yogi or incredibly fit to take advantage of yoga’s benefits for your circulatory system. Through a regular weekly practice of yoga, you can improve blood circulation and your overall health at the same time.\\n\n\\n8 Easy Yoga Poses for Improved Blood Circulation\\n\nAre you ready to get started? Try the poses below to get your body moving and your blood circulating properly. You can also join an online class at \\nMyYogaTeacher\\n, or schedule a private session with a certified instructor who can tailor a yoga routine to your specific needs.\\n\\n1. Downward Facing Dog Pose\\n\\nThis pose encourages blood flow to the brain and upper body. It requires the body to be inverted, which helps to increase circulation to the head and neck.\\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\\n2. Plow Pose\\n\\nPlow pose regulates your digestive system, strengthens the spine, and increases blood flow to your thyroid gland.\\nLie on your back on a yoga mat with your arms by your side and your legs extended. Lift your legs up toward the ceiling, keeping them straight as you slowly lower them over your head. Use your hands underneath your lower back for support as you touch your feet to the floor behind your head. Once your toes are touching the ground, bring your hands out from under your lower back and place them at your sides. Hold this pose for 20-30 seconds while maintaining an easy breath.\\n\\n3. Shoulder Stand Pose\\n\\nThis pose helps to reverse blood flow to the heart and increases circulation to the brain. It also helps to relieve fatigue and calm the mind.\\nLie down on 1-2 blankets folded underneath your shoulder blades, with the back of your head on the floor. As you inhale, lift your legs and hips, so that your body is balanced vertically from your upper arms and shoulders. Bending your arms, support your body with your hands on your lower back. Stay here for 5-10 breaths.\\n\\n4. Standing Forward Fold Pose\\n\\nStanding Forward Fold improves blood flow to your legs and feet and helps to relieve tension in your back and neck muscles.\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n5. Cobra Pose\\n\\nThis pose encourages blood flow to your digestive organs, which helps relieve gas and bloating. It also stretches your back muscles and helps reduce stress and anxiety.\\nLie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Hold this position for a few breaths and then rest.\\n\\n6. Warrior II Pose\\n\\nYour legs are an important part of your body’s overall circulation. Warrior II strengthens and compresses the muscle tissue and veins in your legs for better blood flow.\\nMove to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extends out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.\\n\\n7. Legs-Up-The-Wall Pose\\n\\nThis half-inverted posture helps drain any excess blood from your lower extremities and relieves stress and high blood pressure.\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\n8. Seated 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."},"createdAt":"2023-03-17T10:55:40.177521+00:00","author":{"name":"Will","pictureUrl":"will.jpeg","teacherMytSlug":"will-1"},"category":["fitness"]},{"title":"10 Effective Yoga Poses for Bodybuilders (Complete Guide)","coverUrl":"b8qfyhfhved6qjzxviyd.jpg","slug":"yoga-for-bodybuilders","content":{"text":"If you’re a bodybuilder, or competitive weightlifter, chances are yoga is not part of your overall fitness routine. After all, yogis are known for long, lean muscles — which is the opposite of what bodybuilders work so hard to create. But contrary to popular belief, incorporating yoga into your weight lifting routine won’t detract from your gains, and it will compliment your efforts in the gym.\\n\\nWhy Bodybuilders Need Yoga\\n\\nIntense weight lifting can put enormous stress on your joints, increasing your risk for injury and inflammation. By increasing your flexibility, lowering inflammation, and improving mobility in your joints, you can counteract any negative effects for better health. Yoga can also prevent you from developing arthritis that could potentially be caused by years of repetitive movement, and reduce any stiffness you might feel after a heavy day at the gym.\\nAlong with improving your range of motion and overall flexibility, yoga can also help improve your posture. From a competition perspective, this can imprtove your performance and potentially level up your chances of doing well.\n\\nYoga can help add to your bodybuilding efforts by toning and strengthening smaller muscle groups that may get neglected through classic weight lifting routines. Yoga postures isolate those minor muscle groups, giving your whole body the workout you never knew you needed. A regular yoga practice can also improve your balance — which will make you more stable and less prone to injury.\n\\nPracticing Yoga for Bodybuilding\\n\n\\nBefore you get started with your own yoga practice, there are a few things you should consider. There are many styles of yoga to choose from, and if you’re just starting out it’s important to start slow at a beginner level. When your body is already a fine-tuned machine, that may be hard to hear. But yoga involves holding postures with very specific alignment — practicing incorrectly can actually cause injury.\\nStart by working with a certified yoga instructor. At \\nMyYogaTeacher\\n, you can enroll in online courses from the comfort of your very own home. You can also sign up for private lessons where your instructor can design your course to cater to your unique needs.\n\\nWhile practicing yoga, it’s also important to pay attention to how your body feels. This should come easy to most bodybuilders, who already have a high degree of body awareness. If a yoga pose causes pain or discomfort, take a break from the posture or use a modification like a yoga block, strap, bolster, or blanket. Developing increased flexibility takes time, and it’s wise to take it easy and slow.\\n\n\\n10 Effective Yoga Poses for Bodybuilders -\\n\n\\nYou can get started with your yoga practice by incorporating the following 10 poses into your weekly workout schedule. Try performing these yoga stretches after your weight lifting routine, or on rest days in-between.\n\\n1. Downward Facing Dog Pose\\n\\n\\nThis classic primary pose is essential to any yoga routine, and there’s a reason why — it efficiently stretches your torso, hamstrings, calves, and lower back, while strengthening your shoulders.\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\n\\n2. Low Lunge Pose\n\\n\\nThere’s a chance you’ve already been practicing this pose before performing squats, since it opens up your hips and stretches your glutes.\n\\nFrom Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.\\n\n\\n3. Standing Forward Fold Pose\\n\\n\\n\n\\nThis pose also stretches your lower back, hamstrings, and calves — and it’s a great posture for lowering your blood pressure and encouraging your body to relax.\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n\\n4. Cat-Cow Pose\\n\\n\\nWhile this yoga move may seem incredibly simple, it’s a staple for increasing flexibility in and around your spine, torso, neck, and lower back.\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\n\\n5. Cobra Pose\\n\\n\\nAfter an intense ab workout, Cobra pose is your best friend. This subtle backbend stretches the abdominal muscles to reduce stiffness, soreness, and decrease your body’s inflammatory response.\\n\\nStart by laying down on the floor on your stomach with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\n\\n6. Bridge Pose\n\\n\\nYou can continue to stretch the muscles in your chest, neck, hips, and spine with Bridge pose. This posture also calms the body while stimulating your digestive organs for a more regulated metabolism.\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\n\\n\\n7. Plank\n\\n\\nThis is another pose you may already be familiar with. Plank pose builds strength in your core and lower back, and works to improve your balance and stability.\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\n\\n8. Locust Pose\n\\n\\nSciatica pain is quite common among bodybuilders, since the sciatica nerve can easily become stressed when lifting heavy weights. Locust pose alleviates sciatica pain, increases strength, and stretches your abdominal muscles simultaneously.\n\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\n\\n9. Boat Pose\\n\\n\\nFor increased core strength, balance, and overall stability, there are few better poses to perform on a regular basis than Boat pose. Use this posture to compliment your ab workout.\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\n\\n10. Corpse Pose\\n\\n\\nIf you’re asking what could be gained by simply lying down flat on your back and remaining still for several minutes, the answer might surprise you. Corpse pose is one of the most important postures in yoga, since it gives your body an opportunity to integrate all of your stretching and strengthening work. It also calms the mind and body, reduces stress responses, lowers your blood pressure, and reduces inflammation.\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"createdAt":"2023-01-30T14:47:12.900063+00:00","author":{"name":"Will","pictureUrl":"will.jpeg","teacherMytSlug":"will-1"},"category":["fitness"]},{"title":"Yoga Before and After Workout: When is yoga best for you and your body?","coverUrl":"dirnebto7s5zxueovsfw.jpg","slug":"yoga-before-and-after-workout","content":{"text":"Yoga has so many benefits for the body on its own. But if you’re trying to kick your routine into high gear, consider adding yoga onto your other workouts for an extra bang for your buck. If you’re new to yoga and wondering how adding it into your workout routine can benefit you, no worries! We’re here to help! We'll help you figure out where to schedule yoga into your routine.\\n\\nBenefits of Adding Yoga to your Workout:\\n\\n1. Flexibility\\nIf flexibility is one of your fitness goals, yoga is a great way to achieve more physical flexibility. It’s also great to take the place of your stretching routine pre or post workout. Yoga can increase range of motion and help in muscle recovery. \\n\\n2. Conditioning\\nLove HIIT? Yoga is a great way to step up your fitness intensity by helping you condition your body with more stamina and longer breathing patterns for increased cardio abilities. It’s also proven to increase coordination. \n\\n3. Strength\\nLove to go to the gym for cardio but hate to hit the weight rack? No worries, yoga can take the place of strength training by just using your body weight. Through repetition yoga builds muscle and endurance for strength. No weights required!\\n\\n4. Mental Clarity\\nFor most people, working out is a great way to increase endorphins and reduce stress. However, if your workout leaves you too tightly wound or doesn’t do the job of lifting your mental load, a slow flow can help bring you down and help you rebalance. \n⁠\n\\nWhy You Should do Yoga Before Workout? (Pre Workout) \\nIf you’re strength training, or going for an easy walk on your rest day, yoga is great for before your workout. Do you like to get up with the sun and start your day with a workout? Well, starting your day with yoga will bring you clarity and get your body ready to move. \\nMyYogaTeacher\\n is a great place to start your practice and your day. Even if it's gross outside you can still get your practice in. You can pull up our app on your phone or our website right on your computer for 24/7 access to live classes with expert Indian instructors.\\n\\nYou can also use yoga as your warm up! If you’re just waking up or it’s a cold weather season, yoga will help you keep your muscles strong and flexible. If you’re going to the gym for targeted strength training, it can help you focus on balance and alignment to keep your body in check through your workout. Yoga will help you stay balanced and avoid injury by increasing mobility in the body. And finally, Yoga puts your mental health in check. Adding in a moving meditation or some breath work before your workout will keep your body calm, help you align with your goals and avoid the flight or fight symptoms that can come on during an intense or tough workout. \n⁠\\n\\n5 Yoga Poses to Practice Before Your Workout:\n⁠\\n1. Child's Pose\\nThis pose will help you open your hips and reduce injury on core or leg days.\\n\\n\\n2. Cat Cow Pose\\nMoving through your spine slowly with these stretches will help increase mobility in the back. \\n\\n\\n3. Downward Dog Pose\\nPushing up into a downdog to start your day will stretch your entire lower body from your toes to your hips.\\n\\n\\n4. Forward Fold Pose\\nFolding forward increases the blood flow in the body and helps us maintain spine and core stability. \\n\\n\\n5. Mountain Pose\\nThis pose helps us to establish alignment and increase body awareness before a workout! \\n\\n\\n\\nYoga Classes to Try Before your Workout \\n\\nRise and shine 30 min flow\\n : Start your day with this quick flow. This class is meant to increase your physical fitness and help build your stamina so you can workout longer!\\n\\nHatha Vinyasa\\n : Gain mental clarity at the beginning of your workout with this traditional hatha flow. \\n\\nSlow Flow Vinyasa\\n : Start your day slow and steady for your mind and body. The slow pace of this class allows us to connect with our bodies and minds as we focus on our breath and alignment. This class helps to build strength, improve flexibility and stability. \n\\nWhy you should do yoga post workout ?\\nIf your workout is more high energy like kickboxing, zumba, cycling etc, yoga after may be best for bringing your body back to homeostasis. Yoga naturally brings down heart rate and reduces stress on the body and mind . You can use Yoga as a cool down or stretching portion of your workout to bring muscles into recovery while extending your burn a little longer. Are you a nighttime warrior? If you tend to work out at night, ending your routine with yoga will help you get a better night’s sleep. \\n\\n5 Yoga Poses to Practice After your Workout:\\n\\n1. Wide Leg Forward Fold Pose\\nWide leg forward fold releases our lower back. Reaching down towards the floor will give our calves a much needed stretch post workout!\\n\\n\\n2. Pigeon Pose\\nThis pose will help to open tight and tired hips and hamstrings. \\n\\n\\n3. Bound Angle Pose\\nThis hip opener stretches your adductors and quadriceps. Try this pose after a run or cardio workout. \\n\\n\\n4. Seated Forward Fold Pose\\nThis pose provides a full body stretch from your head to your heels! \\n\\n\\n5. Happy Baby Pose\\nThis pose helps to alleviate or avoid lower back pain post workout. It can also reduce any stress or anxiety caused by your workout. \\n\\n\\nYoga Classes to Try After your Workout\\n\\nBreath and Flow\\n : This full body flow will help stretch and rejuvenate your muscles as well as relax your mind with meditation and pranayama techniques. \\n\\nYoga Fusion for Joints\\n : This conditioning class combines light weights and foam roller stretches for an active recovery post workout. \\n\\nBreath and Meditation\\n : Join this class to slow down the body and refocus your breathing. Ideal for end of the day or transitions. \\n\\nNo matter what time of day you choose to workout, adding yoga 2 to 3 times a week will extend the life of your routine and help you maintain a positive outlook on your fitness goals. You can add yoga to your workout anytime with us here at \\nMyYogaTeacher\\n by creating an account, logging in and joining us for class! "},"createdAt":"2022-11-10T17:28:47.493944+00:00","author":{"name":"Will","pictureUrl":"will.jpeg","teacherMytSlug":"will-1"},"category":["fitness"]},{"title":"Yoga For Runners : Why Runners Should Incorporate Yoga Into Their Training?","coverUrl":"tbdacuzob0fuqml8dyjd.jpg","slug":"yoga-benefits-for-runners","content":{"text":"Training for a big race? Setting some goals you want to crush before the year ends? No matter what your reasons, yoga can be a great way to cross train for running from a 5k to a marathon! Running is great for your heart and body but can also be a huge strain on the muscles. Having an active yoga practice to complement your running routine can have tons of benefits! Let’s dive into how yoga can help!\\n1. Breathing\\nProper breathing and breath stabilization are both incredibly important principles in Yoga and Running. If you can practice proper breathing while running, you can maintain speed longer because you will take long deeper breaths to match your long strides, instead of short breaths which cause instability and speed decline.\\nPracticing Pranayama for runners - \\nAdding a pranayama breath practice before a run can help you to maintain focus as well as speed. Even if running is a release for you, and feels relaxing, Using breathwork to relax and focus can help you clearly see the physical and mental road ahead. Pranayama can also help if things are going off course on your run. If you need to regain control, you can come back to your breath and refocus. With these practices together, your run really can be a religious experience, or a way to relieve stress! \\nTo start a pranayama practice, all you need to do is focus on controlling your inhale and exhale. Start by standing tall and relaxed, or sitting tall and calm if you prefer. Close your eyes and focus inward. Start by breathing in for two and out for two. As you continue to grow your practice, you can  build up to breathing in for six and out for six. You can even play with pausing for two to four breaths in between your inhale and exhale. When you finally build a practice you’re confident with, you can start to set intentions and visualize your success. With this practice, you’ll begin to see your running dreams come true!\\n\\n2. Flexibility/Strength\\nIt would be great if in life, we only ever needed to do one thing to get to our goals. But in reality,just like we can’t have cookies for every meal, cross training for runners is essential to maintaining a long term healthy routine. While you could easily just add weight training or stretching a la cart into your week, yoga gives you more by going deeper and getting into those smaller, harder to access ligaments and tendons you might otherwise miss with strength training . Adding yoga into your running routine can reduce the risk of injury and help to maintain your goals. The more flexible your muscles are, the less likely they are to tense up or be stressed during running so you can move with more confidence and ease. Not to mention, it’s always great to look forward to a nice long stretch after a run. \\n\n3. Conditioning \\nWe all know running is GREAT for your cardiovascular health, can add years on to your life and keep your heart pumping at its best! But it doesn’t matter if you’re a beginner or a veteran, running can make your body sore. Yoga is great for conditioning those tired and fatigued muscles without having to “take a day off” to rest. In between your runs or on conditioning days, you can take a class focused on your back or knee health, or even a class to open tight hips after a long run. There’s nothing the magic of yoga can’t do! \\n\n4. Balance/Posture\\nEven though running is a “walk in the park” compared to ballet where balance is concerned, you still need to do your best to focus on alignment while you move.\\nYoga can improve your running form by elongating the limbs so you cover more ground in less time. You'll be PR’ing in no time! Proper alignment is also important when running because as you increase your speed, the level of impact (and injury) becomes greater. Maintaining your body's alignment during movement assures you arrive at the finish line aliment free! Love a tree pose? Want to learn to fly into a warrior? Lots of yoga poses force you to balance on one leg, which helps you to build a unilateral movement practice much like the ebbs and flows you take while running. \\n5. Stress and Mental Clarity\\nFeeling stressed before a big run? Worried about your PR? Yoga can help! Focus your breathing and set an intention. You’ve got this!\\nFocus and clarity are so important when running so you can know where you’re headed and stay on track. Add your yoga practice in before training or race days and you’ll feel your worries melt away. According to scientists at \\nHarvard,\\n adding just minutes of yoga to your week can improve your outlook, slow down the body and decrease stress. You’ll find your body will be more relaxed, focused and ready to run for those goals when you release your tension with yoga. \\nGetting started:\\nSo what do you need to get started? Simple! Yourself, a mat, some water and a quiet space are all you need! Are you ready to add yoga into your running routine? \\nGet started with a two week free trial of our classes and one on one sessions!\\n\\nLet’s figure out where your yoga practice would serve you best! \\nDoing yoga BEFORE your run will help you to warm up your muscles and ligaments. By fully warming up your body before you hit the pavement, you decrease the chances of injury, help with an easier recovery and can improve your PR as you continue to train! \\nBest Yoga Poses to practice before a run :\\nHigh Lunge - This pose stretches the legs from top of the thighs down to the ankle\\n\\nWarrior II - Helps with focus and stamina. Great before heading out!\\n\\nSide angle bend - This stretch helps to stretch the side body and release any tension in the shoulders and spine. \\n\\n⁠Prefer to do yoga after your run? That’s a great option too! Yoga is great for recovery after a run! Finishing your running routine with a yoga stretch helps you to rebalance. You can stretch muscles or limbs that became tight during your run and strengthen anything  that may have become fatigued. You can also refocus and deepen your breath to reset for the next part of your day. \\nBest Yoga Poses to practice after a run :\\nButterfly Pose - a basic hip opener to ease into your stretch\\n\\nHalf Pigeon - A great pose for multiple alignments! Working through the psoas and hip flexors. Make sure to practice on both sides.\\n\\nHappy Baby - This pose is great for finishing up your hip opener extension while giving a nice massage to the back and stretching the soles of the feet.\\n\\nWant to take a class? Try some of our favorite classes for runners!\\n\\nYoga for Strength and flexibility \\n\\n\\nYoga for Knee Pain\\n\\n\\nYoga for Back health\\n\\nReady to join us for class? \\nGet started with a free trial now! \\n\\nRemember, with a great training plan for your runs, and an ongoing yoga practice you’ll be ready to run to your greatest finish line feeling and looking your best! Just like peanut butter and jelly, yoga and running are great together!"},"createdAt":"2022-09-20T13:50:56.406936+00:00","author":{"name":"Ritesh Bhatt","pictureUrl":"ritesh.jpeg","teacherMytSlug":"ritesh-1"},"category":["fitness","yoga"]},{"title":"Yin Yoga for Digestion: 10 Restorative Yin Yoga Poses for Digestion","coverUrl":"kfzbgmsrthjpcvpiht8o.jpg","slug":"yin-yoga-for-digestion","content":{"text":"If you experience bloating, gas or upset stomach but don’t exactly know the source, yoga can be great to help aid in your daily digestion. Yoga can help you to regulate your digestion, get a detox or relieve stomach pain from a meal gone wrong. If you’re looking to add yoga into your routine, we’d recommend yin yoga for help with digestion and stomach issues\\nWhat is Yin Yoga?\\nYin Yoga is a slower, restorative style that targets your deep connective tissues. Rather than a traditional vinyasa class that fatigues your muscles, yin goes deeper to connect under your skin to your ligaments, deep tissue and bones. This practice goes back centuries and is actually based in Chinese medicine.\\n“The practice of yin yoga is based on ancient Chinese philosophies and Taoist principles which believe there are pathways of Qi (energy) that run through our bodies. By stretching and deepening into poses, we’re opening up any blockages and releasing that energy to flow freely.” - Mind body green\\nWhy Yin Yoga?\\nYin Yoga allows you to come to your mat and answer the question “what does my body need today?” When you come to your mat for this style class, you can do a body scan and connect to your body. Notice how you feel and what’s bothering you today. Then, you can target your practice for your specific need or ailment. If you’re taking a live \\nyin yoga\\n class, the instructor will usually open class by giving you an opportunity to answer that question.\\nHow does yin yoga aid in digestion?\\nWhen you do yin or restorative poses for digestion, the poses target your spleen and stomach to aid in your digestion and promote detox qualities. You may think if your stomach is bothering you, it’s definitely something you ate. However in reality, the spleen can also carry worry. If you are stressed, upset or chronically worried, you may be experiencing pain due to stress. So coming to your mat and releasing your stomach and spleen may not only detox bloating or pain, but could also lighten your mental or emotional load. \\nWhen should you do Yin yoga to relieve stomach distress?\\nThere is no perfect time to do yoga. Every hour of the day is good for yoga if it fits in your schedule! But for maximum results, we recommend first thing in the morning or right before bed. \\nIf you choose to do your yin practice in the morning, your detox will continue all day and help your body to maintain homeostasis throughout the day. If you choose to do it at night, not only will you continue to detox while you sleep, you will benefit from a deeper more restful sleep and wake more rejuvenated. \\nSo what Yin yoga poses will help with your pain or symptoms? Try these poses to help with tummy issues or to \\nloosen up hip\\n whenever and wherever you are! If you prefer to practice alone or have a tight schedule, find time to fit these poses in during your busy day! Make sure to drink water after to aid in the process.\n⁠\n⁠Following are the 10 recommended yin yoga poses for digestion :\\n\n⁠1. Ardha Matsyendrasana (Seated twist)\\nThis move will release anything trapped in your GI tract and beat bloat. \\n\\n\\n2. Marjaryasana/Bitilasana (Cat/Cow)\\nThis set of poses massages the inner abdominal and stimulates digestion. \\n\\n\\n3. Supta Matsyendrasana (Supine Twist)\\nThis pose is said to relieve constipation and bloating\\n\\n\\n4. Pawanmuktasana (Wind Reliever)\\n This pose eases gas and bloating and increases blood flow in the stomach. \\n\\n\\n5. Bhujangasana (Cobra Pose)\\nThis pose stretches the stomach and supports digestion. \\n\\n6. Adho Mukha Svanasana (Downward Dog)\\nBreathing into your belly in this shape can help to create space in your intestines. \\n\\n\\n7. Trikonasana (Triangle Pose)\\nThis pose releases stress and stimulates your organs. It will help to speed up normal digestion.\\n\\n\\n8. Setu Bandha Sarvangasana (Bridge Pose)\\nThis pose brings new blood flow to the stomach & helps to wake up fatigued tissue and muscles.\\n\\n\\n9. Uttana Shishosana (Puppy Pose) \\nThis pose helps to stretch your belly. It’s suggested for after a large meal. \\n\\n10. Viparita Karani (Legs Up The Wall)\\nReverse your blood flow, give into the ground and let go. Letting go will slow down your heart rate and release any blocked stress. \\n\\n\\nTry these poses on your own time when you’re experiencing stomach distress or add them to your morning routine for  digestive support throughout your day! Don’t think you’re ready to flow on your own? Join us for a class! \\n[CTA-GC]\\nClasses to take to aid in digestion or detox: \\n\\nYin Yoga with Annelise\\n - This intermediate class is great for before bed and will help with an overnight detox. \\n\\nRestorative with Swathi\\n - This all levels class will keep you in long holds to aid in detoxification and target deep tissue release. \\nOther holistic ways to relieve stomach issues:\\nIf you want to take your new digestive practice off your mat, add these simple things into your daily routine to keep your belly happy all day long! \\nTea\\nIn many scientific studies, Tea has been found to be great for digestive health because of its flavonoids. This ingredient can be found in many teas and is proven to calm the stomach and help to regulate the digestive process\\nGreen Tea\\nGreen tea is known to aid in a healthy daily detoxification because of its high levels of flavonoids which occur naturally in the fruits and veggies used to make green tea. Green tea will detox the liver and other major organs. The high level of antioxidants will keep your skin clear and refreshed as well! \\nGinger Tea\\nGinger is like nature’s pepto bismol. It can release gas and improve digestion by moving along what may be blocking your digestive process. While green tea is great for a slow all day detox, ginger tea is fast acting and gets to work immediately after drinking.\\nPeppermint Tea\\nPeppermint has been known to relieve gas, bloating and pain in the stomach. It’s a great choice for days when you feel cramping or intense stomach pain. Peppermint tea is great for staying hydrated if you’re not feeling well and is also great for a full day detox. \\nWhich brings us to our next category, When your belly is bothering you, it’s important to hydrate! It can feel overwhelming when your stomach hurts to drink water or remember to focus on your hydration, but being dehydrated could cause you much more pain or trauma. If you’re already not feeling well, try these options for hydration! \\nLemon Water\\nLemon water can aid in digestion because the citric acid in the lemon helps to break down and digest food. Lemon water also works harder to hydrate your system than plain water. It won’t run through your system or sweat out as quickly. \\nCoconut Water\\nDrinking coconut water after meals helps with digestion and helps your body to avoid bloat. The electrolytes in coconut water also help to keep your system functioning normally which promotes healthy digestion! \\nSo if you want fries on the side of your salad or ice cream after dinner tonight, no worries! Just keep this list of digestive aids handy and tomorrow, you’ll be good as new! Every day is a new day to start again…and your belly will thank you for incorporating these healthy options into your life. "},"createdAt":"2022-08-24T13:45:35.992969+00:00","author":{"name":"Bharath","pictureUrl":"bharath-pro.jpg","teacherMytSlug":"bharath-1"},"category":["pain_management","fitness"]},{"title":"The Importance of a Yoga practice for Women","coverUrl":"llizejqjzzeaxaxii2ey.jpg","slug":"yoga-practice-for-women","content":{"text":"Why adding Yoga to your routine can make you feel like your most calm and confident self.\\nWe all know women have a lot on their plate. With all the things we have to get done in a day, it’s hard to remember to add taking care of ourselves to the list. We sometimes find time for a trip to the gym, a podcast episode or a quick walk between our to-do list, but the benefits of taking even 10 minutes to do yoga or a meditation can carry us through stressful days, help us sleep better or relieve pain and anxiety. Let’s break down why yoga is so important to the feminine being.\\nYoga is important for your mental health\\nA consistent yoga practice promotes relaxation, reduces anxiety and stress and can aid in mental clarity and a calm mind. Yoga is a great way to end your workday or transition from work back to your home life. If you have a high stress job, or you’re spending your day with kids, taking just five to ten minutes to breathe and stretch can put you in a clearer mindset to switch roles or tasks with ease. For example, Pranayama, the practice of focusing your breath takes only a few minutes and can help you adjust or focus your breathing, mind and heart. Pranayama is the yogic practice of focusing on breath. In Sanskrit, prana means \"vital life force\". In stressful situations, we can always come back to our breath. This is especially a great practice for women, as we tend to be a “lifesource” for our families.\\nLet’s find the right poses to ease your mind!\\nSuggested Poses for stress relief:\\nStanding Forward Fold :\\n\\nThis pose releases tension in the neck and back and is a physical and mental “letting go”\\nEasy Seat :\\n\\n Gentle hip opener, relieves physical and mental exhaustion.\\nChilds Pose : \\n\\nReleases the Nero and lymphatic systems.\\nSuggested Poses for anxiety relief:\\nHead to Knee forward bend :\\n\\nCalms the mind.\\nBridge pose : \\n\\nReduces anxiety and fatigue.\\nCamel Pose : \\n\\nBoost Energy.\\nSuggested Poses to calm the mind:\\nLegs up the wall : \\n\\nLegs up the \\nwall \\nallows your body complete relaxation.\\nCorpse Pose :\\n\\nQuiets your system and lowers your blood pressure\\nCat Pose :\\n\\nHelps to relieve stress and calm the mind.\\nYoga is important for your physical health\\nYou can find little ways to add yoga into your life every day to keep your body in tip top shape! You can add yoga to the end of your workout to lower your heart rate or choose it as a workout on “low impact” days. Believe it or not, yoga can actually take the place of strength training and cardio programs if you take the right classes! \\nMyYogaTeacher has so many options to support your active lifestyle! Yoga can improve flexibility, strength and even help with range of motion. So if you’ve got goals, we’ve got a class to fit them! \\n A normal yoga practice can keep your hormones in check and help with menopause and menstrual symptoms. Not feeling well? Tired? Yoga can also aid in normal digestion or help you maintain a healthy sleep cycle.\\nNow that you know yoga can help your physical body, let's find the right styles for you!\\nFor flexibility – If you’re trying to improve flexibility, you’re in luck! Most styles of yoga are GREAT for stretching and flexibility. If you’re looking to just stretch, we’d recommend a \\nrestorative \\nor \\nyin yoga class.\\n\\nFor Pain relief- If you’re in pain, try a focused Yin Yoga class for your injury or ailment. We have some great choices! Just use the search feature on our website! There are classes that are as specific as \\nyoga for knee pain \\nor yoga for digestion!\\nFor Strength – If you’re a warrior who loves to sweat, Vinyasa is your go to style. Try this low impact style that’s sure to raise your heart rate faster than any treadmill run. Are you a more advanced Yogi?\\n Try a Power Yoga\\n class!\\nYoga is important for your emotional wellbeing\\nMost yogis believe that yoga is a mind, body and soul practice meaning that it’s not just for fitness or for mental clarity, but it’s a life experience that can add joy and comfort to your everyday life. For most of us, the practice of yoga is what we take back to our lives long after we leave the mat.  \\nYoga can improve your energy-\\n A study done by Oxford\\n, found that a yoga practice and yoga breathing can restore your energy better than any other visualization or relaxation practice.\\nYoga helps connect the mind and body- While our mind and body are always physically connected, Yoga makes us stop, think and question that connection. It trains us to concentrate on our breath and connect our thoughts to one body part, or move at a time. Which helps us to increase focus.\\nAnd last, but certainly not least, yoga is great for socialization! Group fitness classes help us to make friends, or find friends who share our common interests or goals. Who doesn’t love taking a class with their friends? And with our site, you can take class together from the comfort of your own homes!\\nReady to fit yoga into your life? Let’s find a way to make it work for you!\\nWhen can you fit in yoga if you have a busy schedule? Unlike a traditional studio or gym, Our website makes it easy for you to fit yoga in when it works for you! Classes run live from 6am to 9pm. And you can take classes at home, on vacation or even at work on your lunch break. You can take your practice anywhere with our \\nvirtual options\\n. Don’t think you can commit to a live class? Watch your recordings later on your own time! \\nAre you a stay-at-home mom? Do you feel like you can’t get away for a workout? Do it with them! Make yoga time a part of your family’s routine to either start or end the day. We even have kid’s classes you can take together! \\nTry one today!\\n\\nNot a fan of group fitness? Maybe you prefer to workout alone or have specific goals you want to meet. Our\\n one on one option\\n is great for deepening your practice or working directly with an instructor to meet your goals on your timeline! \\nSo whichever reason speaks to you, even with all the things you have to do for your family or work, You can always make time for yoga and add more joy to your life with a yoga practice. Where there’s a will there’s a way. All you need for yoga is your body and a commitment to yourself! Make the time to start your practice today! Your body will thank you!\\n\\nReady to get started? Grab a free trial!\\n"},"createdAt":"2022-08-22T09:21:21.098639+00:00","author":{"name":"Divya","pictureUrl":"divya-1.jpg","teacherMytSlug":"divya-1"},"category":["yoga","fitness"]},{"title":"MyYogaTeacher Reviews! What People Are Saying About The Online Yoga Platform","coverUrl":"isq4hw4ivknbxwkgziz0.jpg","slug":"myyogateacher-reviews","content":{"text":"MyYogaTeacher now has over \\n105,400 \\nstudents and a 4.9 star rating with 73,653 reviews!\\n\\nApple App Store Reviews: 4.9 out of 5 star rating - 1,010 reviews\\n\\n\\n\\n\\nGoogle Play Store Reviews: 4.7 out of 5 star rating - 596 reviews\\n\\n\\n\\n100+ Expert Indian Yoga Teachers – 40+ Daily Classes (Live & Interactive) – Affordable 1-on-1 Sessions – All Online, All Free to Try!\\n\\n[CTA-DEFAULT]\\n⁠MyYogaTeacher made its debut in September of 2019, and ever since then, the team has strived to provide not only high quality yoga instruction, but more importantly, a phenomenal yoga community experience!\\nWith over 100 expert yoga teachers from India, over 40 different types of group yoga classes, and the opportunity for affordable, 1-on-1 superb yoga instruction, the MyYogaTeacher community continues to grow, grow, grow!\\nWe are humbled by our community growth, and excited for the future!\\n\\n\\nNot familiar with MyYogaTeacher yet?\\nThe experienced, expert yoga teachers at MyYogaTeacher all teach from the roots of yoga and tradition. And they are not just invested in your yoga journey. They’re invested in \\nyou\\n. Your health, life, goals, successes and failures.\\nWe walk alongside our students, helping them in more than just their yoga practice. Because humans were built for connection. They were not built to do this life (or yoga) on their own.\n⁠\n⁠If you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nMyYogaTeacher was co-founded by Jitendra Gupta. His mission is to give people all over the world access to top-notch yoga instruction because he knows and understands how it can positively impact your physical and mental health. Jitendra wants to help empower you to take positive steps forward in your life, to heal from pain and illnesses. And he knows firsthand that yoga can do just that!\\nBut for Jitendra, it was never about getting MyYogaTeacher reviews. It’s about helping humans.\\nSo we’ve created an online yoga community that provides the highest quality, traditional, authentic yoga instruction via two-way live streaming. So you can practice yoga anywhere and everywhere you want, connect with your yoga instructors, get personalized feedback and corrections, make friends from all over the world, and grow in your yoga journey. And also grow as a human.\\n\\n\\n\\n\\n\\n\\n\\nHow does MyYogaTeacher work?\\nWhen you sign up to be a MyYogaTeacher member, you’ll have the opportunity to view all our group classes (over 40 of them!), which you can filter by class, teacher, or type – like \\nVinyasa\\n, \\nPower Yoga\\n, \\nHatha\\n and more unique classes like ‘\\nChakra and Sound Healing\\n’, ‘\\nGentle Yoga\\n’, ‘\\nStretch and Breathe\\n’ and ‘\\nKriya, Pranayama, and Meditation’\\n. You’ll see all the different class times and you’ll be able to check out the teacher profile for each yoga class instructor.\\nOnce you sign up for a class day and time that fits your schedule, you’ll receive a confirmation in your email, which will have the Zoom link you’ll use to join the class! You’ll also get an email reminder for your class. Additionally, you always have the option to chat with your yoga teacher in the MyYogaTeacher \\napp\\n or on your desktop if you’re logged into the MyYogaTeacher platform\\nOnce your class begins, you can choose to have your camera on or off, as well as your microphone, and you may chat with your instructor via the chat function in Zoom. He or she will often have someone modeling the yoga poses correctly for your reference or will be doing it with you. \\nYou will also have the opportunity to tell your instructor about any medical concerns, illnesses, injuries, or prior injuries you may have, and ask for modifications for those concerns. \\nBenefits of yoga at home (or anywhere you have WiFi!)\\nHere at MyYogaTeacher, we understand that many people don’t feel comfortable participating in an in-person group yoga class. Or they just don’t have the time and energy to make travel to a gym or yoga studio. So they either don’t try or do yoga at all or they rely on pre-recorded yoga from random yoga instructors they found on the internet. \\nNeither of these are great options!\\nWhile yoga at home is very beneficial, it can be harmful without proper guidance from an experienced, expert instructor. However, with MyYogaTeacher the benefits of yoga at home (or anywhere you feel comfortable) abound! Benefits like…\\nPersonalized attention -\\n Each class is like having a yoga teacher in your home\\nIndividual corrections - \\nGiven with compassion, explanation, and encouragement\\nWearing what you want - \\nNo need to worry about being judged for your attire\\nNo more travel time - \\nSave money, time, and gas\\nUsing your own yoga equipment - \\nNo need to borrow a mat or blocks from the studio or gym that may have not been cleaned\\nPractice any time - \\nMyYogaTeacher offers live classes at many different times of day and night\\nMonthly workshops - \\nWe offer all kinds of workshops for you to explore and grow in your life journey\\nDoing yoga at home doesn’t have to mean you miss out on quality yoga instruction, connection with other yogis, or “in-person” attention from your yoga teacher! \\nOur private yoga instructors are all about giving yogis individualized attention, focused instruction, and modified poses that keep yogis coming back for more every week. MyYogaTeacher yoga teachers are highly experienced, expert yoga instructors who offer 1-on-1 yoga classes for people just like you!\\nWhen you sign up for a 1:1 membership with us you get:\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\nListen to what some of our amazing yoga students have to say about the benefits of doing yoga at home with MyYogaTeacher!\\n\\n"},"createdAt":"2022-06-16T11:23:34.459237+00:00","author":{"name":"Jitendra","pictureUrl":"jitendra1.png","teacherMytSlug":null},"category":["fitness","yoga","myYogaTeacher"]},{"title":"Yoga for Your Core and Why a Strong Core is So Important","coverUrl":"gquggawfs651sixtg92d.jpg","slug":"yoga-for-core-strength","content":{"text":"Most of the time, when we hear the word “core,” we think of our abdominal muscles. And those muscles certainly are a part of your core.\\nIn yoga, when we talk about our core, it is similar to talking about the core of an apple or the inside of a tree trunk. The flesh of the apple or the bark of the tree need to be strong, yes. But it is not those that will hold the apple or the tree together.\\nYour core is the abdominal muscles, and all the muscles closest to your organs that hold your torso (and body) upright and keep you stable, strong, and aligned.\\nThis is why most of our teachers here at \\nMyYogaTeacher\\n will incorporate poses into each class that are designed to strengthen your core. I am a firm believer in the power of your core to improve posture, breathing, spine health, and even confidence! That’s why I started the \\nYoga for Core and Muscle Strengthening class on MyYogaTeacher\\n.\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\nLet’s look at some common yoga poses for your core that you’ll encounter in my class and many other types of yoga class!\\n\\n\\n\\n1. Boat pose\\nAs you can see in the picture, boat pose works upper, lower, and oblique abdominal muscles! It’s a toughie but has lots of modifications for those who aren’t ready for full fledged boat pose. What you \\ndon’t\\n see is that boat pose also strengthens your upper and lower back, your inner thighs, and your arms!\\n\\n\n2. Plank pose\\nMany of you will be familiar with plank pose from yoga and/or other forms of exercise! Plank pose is practiced \\na lot\\n in \\nyoga\\n, particularly in the Sun Salutation series. But it’s also used as a transitional move when going from standing poses to floor poses. \\nI don’t know if there’s a part of your body that plank \\ndoesn’t\\n strengthen! Clearly, your abdominal muscles will be engaged, but you’ll be squeezing almost every other muscle as well: glutes, thighs, back, and obviously your arms will be supporting a lot of your weight.\\n\n\\n\\n\\n3. Side plank pose\\nSide plank is not one you’ll encounter in every yoga session. It will be one you practice when you’re focusing on balance postures or in core yoga sessions – and maybe one you experience in a deliberately challenging yoga class.\\nStill. Visually, you know that plank pose works your obliques (yes, those love handles many complain about!). Internally, you’re also strengthening your arms, shoulders, inner thighs, upper and lower abdominal muscles, and your back. \\nDo you see the theme here? Your core comprises a lot of different muscles that support your body! Of note, you also have internal \\nand\\n \\nexternal\\n abdominal muscles. You even have transverse abdominal muscles. \\nAll of these types of ab muscles work together to support your skeletal system, organs, and weight.\\n\\nNow…moving on!\\n\n\\n\\n\\n4. High lunge\\nDon’t discount this pose as one just for your legs! Because your back foot is not planted on the ground, there is a lot of balance required for this posture. Any time we have a yoga poses that requires balance, we almost automatically engage our core. Why?\\nYour body knows what it needs to remain stable and upright! You just may not always be aware of it. In high lunge, you’ll want to focus on engaging your core even though your body will do a lot of that for you automatically. You can consciously engage even more to stabilize you in this posture.\\nOnce again, you’ll be working internal and external abdominal muscles along with many other muscles!\\n\n\\n\\n\\n5. Down dog splits\\nThink this pose is mostly focused on your arms and glutes? Think again!\\nIf you don’t have semi-strong abdominal muscles, this pose will be particularly challenging for you. In a good way!\\nWhether your core is strong or not, though, this yoga pose works your core in ways other poses might not. Down dog splits work the deepest of your abdominal muscles almost exclusively, the transverse abdominis. \\n\nIf you are familiar with any or all of these poses, I invite you to practice them regularly to develop or maintain a really strong core! If you need \\nmore core\\n (ha ha get it?), or you’re unfamiliar with these core yoga exercises, I’d love to have you join me in the \\nYoga for Core and Muscle Strengthening class at MyYogaTeacher!\\n\\nWe offer 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\n"},"createdAt":"2022-06-10T12:52:50.55803+00:00","author":{"name":"Anuj","pictureUrl":null,"teacherMytSlug":""},"category":["fitness"]},{"title":"The Differences Between Yoga and Pilates (and How They Work Together)","coverUrl":"tzezy0ldacf1s3wpsfdf.jpg","slug":"difference-between-yoga-and-pilates","content":{"text":"Should you be practicing yoga and pilates? And if so, do you practice them together? The same day? Different days?\\nOr maybe you should just be practicing one or the other? But why?\\nThese are some common questions yoga teachers get from their students and potential students. I’m here to set the record straight about the differences between yoga and pilates \\nand\\n how yoga and pilates both benefit you in different ways!\\nAs a yoga instructor with a Masters in Science in Yoga Therapy and a certified Pilates instructor, I’m passionate about the benefits of both yoga and pilates. I believe so much in the power of both of these types of practices that I started a \\nPilates for Beginners\\n class at MyYogaTeacher!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\nLet’s dive into the nitty gritty of these two forms of exercise!\\n\\n\\nYoga has a heavier focus on spirituality than pilates\\nWhile you don’t have to be a certain religion to practice yoga or pilates, yoga is definitely a more comprehensive practice as it pertains to bringing harmony to your inner and outer world. After all, yoga is an ancient practice, much older than pilates! And it is derived from several different religions, even though much of that has been stripped away in modern times.\\nIf you are wanting to dive deeper into your own beliefs, a consistent yoga practice is definitely preferred over pilates.\\n\\n\\nPilates is very structured while yoga offers more freedom\\nDon’t get me wrong! There are several types of structured yoga, such as ashtanga yoga. However, they still offer yogis room for different variations of poses and freedom of movement. \\nA pilates class will be full of controlled exercises with repetitive movements matched to your breath. And each exercise will not necessarily “flow” into the next the way yoga asanas most often do. \\nIf you like very structured movements and exercise routines, you’ll feel very comfortably uncomfortable participating in pilates classes.\\n\\n\\nYoga offers immediate benefits while pilates may not\\nAfter a yoga class, you will feel the surge of endorphins, serotonin, and other feel good chemicals almost immediately. You will feel both energized and relaxed at the same time. You may experience decreased pain in areas you had pain before you began your class. You will also get more cardio in with some types of yoga than you will with pilates.\\nBecause pilates classes are primarily focused on small movements that build strength (particularly in your core), and not as much on whole body wellness, you may not reap the rewards of a pilates practice right away. It’s important to be very consistent in a pilates practice to see and feel the benefits.\\n\\n\\nPilates is mostly a physical exercise, but yoga is an experience\\nThis is the primary difference between pilates and yoga. Pilates is great for strengthening, toning, and connecting your body to your breath. But pilates does not include meditation, various types of breathwork, and certainly does not include any form of chanting or sound therapy like different forms of yoga practices do.\\nIn a classical pilates class, you may use a resistance-based reformer machine or other tools to help you perform the exercises. Or you may only do mat pilates (like in my class)! Pilates is effective with or without a reformer machine.\\nI love pilates and believe wholeheartedly in its ability to help my students accomplish their goals. If you are accustomed to using yoga only as a form of exercise, then alternating between pilates and yoga will be great for you!\\nIf you are more interested in having a whole body experience, where you can grow in your spirituality, develop your inner self as well as your physical, outer self, as well as strengthen, tone, and become more flexible, then a consistent yoga practice will be more your speed.\\nAnd if you want some of both, I encourage you to do both! That’s the beauty of yoga and pilates! \\nYes, you \\ncan\\n practice both. I do not recommend you practice both on the same day, unless your yoga practice will be more restorative, such as yin yoga. \\n\n\\nInterested in learning more about pilates? Check out my Pilates for Beginners class at MyYogaTeacher! All are welcome!\\nAt MyYogaTeacher, we have members from all walks of life, religions, and all ages, shapes, sizes, and abilities! MyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\n"},"createdAt":"2022-05-31T20:52:07.760143+00:00","author":{"name":"Swathi","pictureUrl":null,"teacherMytSlug":null},"category":["fitness"]},{"title":"Yes, You Can Lose Weight Doing Yoga: Yoga for Weight Loss","coverUrl":"faic3rluaob2u37qw2ye.jpg","slug":"lose-weight-with-yoga","content":{"text":"A consistent yoga practice provides many benefits - better sleep, stress reduction, more flexibility, and pain relief. But weight loss? Yes, doing yoga helps you lose weight!\\nDespite the fact that yoga is low impact, easy on joints, and doable by anyone at any fitness level, practicing yoga strengthens, tones, and will even make you sweat! If you’re doing the right kind of yoga, that is.\\nYoga helps people lose weight in many different ways. Depending on how quickly you want to improve your fitness, you may lose weight more quickly than you think!\\nHere at MyYogaTeacher, our yoga instructors are committed to helping their students achieve their goals, no matter what they may be. They are truly compassionate, caring, and believe in holistic whole body health and wellbeing. If you’re looking for a yoga community that’s tight knit, MyYogaTeacher is the place to be!\n\nMyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\n\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nSo let’s talk about yoga for weight loss.\\n\\n\nThe best types of yoga for weight loss\\nIf you’re accustomed to yoga being restorative, calm, and focused almost solely on stretching and lengthening, then you’re probably participating in a yoga practice that won’t help you lose weight.\\nThere are plenty of others that will though!\\nVinyasa yoga\\nA vinyasa is a smooth and seamless transition between poses. Vinyasa yoga includes stringing a series of yoga poses together smoothly with your breath. Your breath is connected to the movements. It is generally fast-paced, and you’ll stay in a constant state of movement.\\nWith less time spent in stationary poses, you’ll quickly build up some heat and even sweat. As the yoga practice progresses, you may find it increasingly difficult to match your breath to your movement. Keep trying though! This is why yoga is called a “practice.”\\nDepending on your size, weight, and the effort you put in, a one hour vinyasa yoga session can help you burn anywhere from 500-700 calories!\\n\\n\n\\nAshtanga yoga\\nThis modern form of traditional yoga is a dynamic, athletic type of yoga practice. Unlike vinyasa yoga, ashtanga yoga is much more structured and is even more physically demanding. This form of yoga is great for weight loss for that reason! \\nOne important note about ashtanga yoga is that it consists of a series of levels. Beginners start with the Primary Series and progress after they’ve mastered and memorized it. \\nYep, we said “memorized.” \\nAshtanga yoga is made up of a set of postures that remain the same each time you practice. Vinyasa yoga poses may change from practice to practice. Once again, you can count on burning some major calories during an ashtanga yoga class, anywhere from 400-600.\\n\\n\\nPower yoga\\nPower yoga is usually a combination of several styles of yoga, including vinyasa and ashtanga yoga. If you’re looking for yoga for weight loss that changes from class to class and is challenging, power yoga is for you!\\nThis form of yoga also promotes better endurance, improves heart function, and builds strength in ways that other forms of yoga may not. This is because your body is not only always moving, but it’s moving in different ways and different directions each time you practice. So your body doesn’t have time to adjust and plateau like it might with other forms of yoga.\\nPower yoga is also great for athletes who are searching for the next challenge!\\n\\nOther ways yoga helps with weight loss\\nIf you have read any of our other articles, you’ll know that we believe yoga is so much more than a physical activity. Yoga is about mental, emotional, \\nand\\n physical health. It’s about bringing harmony to your inner and outer self.\\n\\n\\nYoga prevents emotional eating\\nFood, especially certain types of foods, causes your brain to release serotonin, a feel good chemical. That is why when we’re sad, stressed, anxious, moody, or generally having a bad day, we often turn to food for comfort.\\nThat doesn’t mean our body \\nneeds\\n food at that time though! \\nA regular yoga practice also causes your body to release feel-good chemicals. And not just serotonin. Endorphins, dopamine, and oxytocin are also released. You are less likely to emotionally eat when you’re already feeling good (or better) after a yoga practice or from using yoga breathing techniques.\\nYoga creates self-awareness\\nMindless eating is also another reason people gain weight. Snacking during a movie, drinking a soda while you drive, eating when you’re tired or dehydrated. All of these are forms of mindless eating.\\nA regular yoga practice helps you lose weight because you become more conscious of your body’s needs, more aware of your mental and emotional state. And yoga gives you tools to to replace or eliminate mindless eating. \\nNot only that, but you will find that you practice \\nmindful eating\\n more often!\\nWhether you’re wanting to lose weight for your health, more confidence, just to feel better, or all three, yoga is great for weight loss! \\nMyYogaTeacher offers classes specifically for weight loss. And 1-on-1 classes will provide you with a yoga teacher who’s invested in you. Our yoga teachers create plans relating to nutrition, fitness, and whole body wellness for their students! Their goal is to help you reach yours!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already,\\ngrab two free 1:1 sessions with your 2-week free trial here\\n"},"createdAt":"2022-04-27T20:53:41.493423+00:00","author":{"name":"Will","pictureUrl":null,"teacherMytSlug":null},"category":["fitness"]},{"title":"test","coverUrl":null,"slug":"test","content":{"text":"Yoga has been with me since childhood, in schools, and with my family as well. My father (late Mr.) Ramachandra, who was a teacher by profession, was an inspiration for me to dwell deep into the field of health and fitness. \\n\\nApple App Store Reviews: 4.9 out of 5 star rating - 1,010 reviews\\n\\n\\n\\nGoogle Play Store Reviews: 4.7 out of 5 star rating - 596 reviews\\n\\n\\n\n⁠\n⁠‘An investment in knowledge pays the best interest’\\n[CTA-DEFAULT]\\nThe capacity to learn is a gift; the ability to learn is a skill; the willingness to learn is a choice. As my choice, when I was in Hong Kong as full-time dancer and part-time Yoga teacher, I quit my job and returned to motherland to deepen my knowledge in Yoga. \\n\\nNow I am a Yoga professional, holding a Master degree in Yoga (M.SC. Yoga) from Swami Vivekananda Yoga Anusandhana Samsthana (SVYASA University) and am a certified Level 2 Yoga Teacher from the Quality Council of India (QCI) AYUSH, Cleared NET (National Eligible test) in Yoga and also Ashtanga Vinyasa RYT 500 hour (Yoga alliance).\\n\\nAs a devotee of Nataraja (Shiva) who is known as the \"Lord of Dance\" and also a source of Yoga, I say dance and yoga goes hand in hand. Everything in this cosmos is dancing (motion) in coordination with energy (vital force).\\n\\nI have expertise in \\nHatha Yoga\\n, Yoga Therapy, Ashtanga \\nVinyasa Yoga\\n, \\nVinyasa Yoga\\n, \\nPower Yoga\\n, \\nYin Yoga\\n, Yin Yang Yoga, Shat kriyas (cleansing techniques), Pranayama, \\nMeditation\\n, Yogic Anatomy, and Yogic philosophy (Patanjali \\nYoga sutra\\n).\\n\\n‘We make living by what we get and we make life by what we give.’\\n\\nअन्नदानं महादानं विद्यादानमतः परम्।\\n\\nअन्नेन क्षणिका प्रीतिः यावज्जीवं च विद्यया॥\\n\\nannadānaṃ mahādānam vidyādānam ataḥ param।\\n\\nannena kṣaṇikā prītiḥ yāvajjīvaṃ ca vidyayā॥\\n\\nTranslation: Giving food is a great charity; but giving knowledge is a greater one. From the food we get momentary satisfaction. But from knowledge, it lasts the whole life.\\n\\nI strongle believe and follow above mentioned verse and I have decided already to give my best knowledge to as many people as possibe to make life joyful and peaceful.\\n"},"createdAt":"2021-12-28T09:20:38.860336+00:00","author":null,"category":["fitness","anxiety"]},{"title":"How to Land the Top 5 Impossibly Possible Yoga Poses","coverUrl":"snoarojvww2rcerbmheq.jpg","slug":"hardest-yoga-poses","content":{"text":"No matter where you are in your yoga journey, there will always be poses you are striving to master! Even masters of yoga haven’t mastered everything!\\nAnd that’s completely ok. Wonderful, even!\\nStriving to achieve more advanced poses means you are always growing, learning, and your yoga journey will continue to be interesting and motivating. It also means you are constantly learning more about yourself, becoming more self aware, and improving your mental, emotional, and physical health.\\nThere is also always room for better alignment, more flexibility, and more strength.\\nWith all of that in mind, we understand that there are poses many yogis find “impossible” to achieve.\\nThis is one of the reasons MyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! Because sometimes, intermediate and advanced yogis need that undivided attention, more feedback about alignment, and a bigger push to make it through those plateaus. So they \\ncan\\n land those “impossible” poses!\\nIf you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nIn the meantime, let’s talk about 5 poses that are entirely possible for you to achieve and how to do just that!\\n\\n\\n1. One-handed tree pose\\nOne of the most important things to remember when attempting difficult poses is to start with the simplest version of the pose and work your way up! \\nFor instance, you might start learning how to achieve one-handed tree pose by beginning with mastering a normal handstand or by practicing your handstand poses against a wall. Half handstand, bolstered handstand, and split handstands held against a wall for support are all great ways to build up to one-handed tree pose. \\nAlso, building strength in your arms, shoulders, back, and core are important for achieving this pose. \\nOne handed tree pose should only be attempted under the supervision of an experienced yoga instructor.\\nHard? Absolutely. Impossible? Definitely not!\\n\\n\\n\n2. Destroyer of the Universe Pose\\nThis pose may \\nlook\\n like the most difficult of all the poses we’re discussing today, but it’s honestly one of the “easier” ones for advanced yogis to master! \\nDestroyer of the Universe also packs many wellness benefits, such as curing indigestion, gas, constipation, relief of sinusitis and breathing difficulties, and, of course, building strength and flexibility in areas of the body that may not get a lot of attention.\\nPre-pose mastery of plank, side plank, and side plank with one leg lifted is important before attempting this pose. You will also need a lot of flexibility in your hips and hamstrings. However, the pose itself is quite simple.\\nFrom side plank, you will release your bottom leg down, bend your knee and bring that same leg up and behind your head. There are many variations of this pose leading up to the full version, though, so don’t be afraid to work on this pose in baby steps!\\n\\n\\n\n3. Scorpion Pose\\nScorpion pose, and its many even more difficult versions, is one of \\nthe\\n most advanced poses a yogi can practice. But it is entirely doable (yep, even the variation that’s done on your elbows!)\\nWhile Scorpion Pose is highly energizing physically and mentally, you should be able to fairly easily do poses such as handstand, headstand, camel pose, and dolphin pose before attempting this one. You’ll need to have excellent back flexibility, super strong arms, shoulders and core, and a high level of mental focus and balance.\\nThe actual steps to completing this pose are fairly simple if you’re already familiar with the prep poses we mentioned above!\\nWe definitely recommend some 1:1 attention from an experienced and expert yoga teacher when attempting this pose for the first time!\\n\\n\\n\n4. Yogic Sleep Pose\\nYogic Sleep Pose \\nis\\n an advanced pose for sure, but it begins with one of our favorite “easy” poses, Happy Baby! So you’ll want to be very comfortable with the Happy Baby pose before attempting this one.\\nWhile Yogic Sleep Pose reduces anxiety, promotes calmness, and can, in fact, prepare your body to sleep, don’t let this pose stress you out before you even get started! You’ll want to have very flexible hips to achieve this pose.\\nPoses like low lunge, high lunge, butterfly pose, pigeon pose, reclined pigeon pose, side angle stretch, and triangle pose are all great poses to practice before attempting Yogic Sleep pose.\\nWe’re pretty confident this one is safe to do on your own without supervision, but be sure to keep your neck stable and in a neutral position to avoid straining the neck muscles or causing injury.\\n\\n\\n\n5. Fallen Angel Pose\\nThis one even \\nlooks\\n like a doozy of a pose!\\nBefore we talk about this one, it’s important to note that, despite what it looks like, there should be virtually \\nno\\n weight placed on the neck or side of the neck. The weight bearing will be almost completely in your arms and shoulders.\\nYou should’ve mastered (and continued to practice) poses such as, crow pose, side crow pose, revolved side angle pose, revolved chair pose, and supine twist before attempting Fallen Angel. \\nHaving a very strong core is also important for this pose as well! \\nThis pose is very challenging, but definitely doable with the appropriate guidance and attention of an experienced yoga instructor.\\nAs a matter of fact, here at MyYogaTeacher, we believe that one of the main reasons yogis \\ndon’t\\n master – or even attempt – some of the most challenging yoga poses is because they are intimidated by and scared of them!\\nAnd rightfully so. No one wants to injure themselves attempting a hard yoga pose, right?\\nThis doesn’t mean the poses are impossible. It just means yogis need:\\nA plan for how to accomplish the desired poses \\nGuidance in proper strength training \\nPrep pose work \\nAlignment corrections so they can possess excellent alignment.\\nGood thing MyYogaTeacher has several solution options for that! If you haven’t checked out our affordable 1:1 membership plans,\\n you can sign up for your 2-week free trial and get a look at what’s available to you here!\\n\\nJoin the community of members who are really enjoying the perks of 1:1 instruction at MyYogaTeacher!\\n“Doing yoga 1:1 I get to practice with one teacher who knows what I need and can track progress.” - Erin, MYT member since October 2019\\n“Making a correction with 1:1 yoga is way better than any corrections that are ever made in a group class.” - Michael, MYT member since October 2019\\n“There is more focus on your alignment and you get more personal attention with 1:1. You make progress a lot quicker because the teacher is able to fully focus on you and change the techniques based on your body type and need.” - Kashmira, MYT member since November 2019\\n\\nLearn more and sign up here!\\n\\n\n"},"createdAt":"2021-12-06T18:25:16.642662+00:00","author":{"name":"Will","pictureUrl":null,"teacherMytSlug":null},"category":["fitness","yoga_poses"]},{"title":"Crush Your Goals! How Yoga and Meditation Help You Stay Accountable","coverUrl":"boiuj0ewiscmamtghxwm.jpg","slug":"yoga-for-goal-setting","content":{"text":"It’s never too late to start working on or complete your goals!\\nWhether it is January 1 or December 31, here at MyYogaTeacher, we believe every single baby step towards your goals is important, but when you start walking towards them isn’t. And there’s always time enough to start and finish because life isn’t truly defined by dates.\\nNumerous studies have shown that a consistent yoga and meditation practice improves your life. We get a lot of feedback from our members that definitely verifies that!\\nBut do yoga and meditation actually help you stay accountable to your fitness, career, and life goals? The answer is yes! Absolutely.\\nThat’s exactly what we’re going to be discussing here today!\\nIf you need help crushing your goals today or any other time of the year and already know or feel like yoga and meditation can help you accomplish them, we invite you to try MyYoga Teacher! MYT offers over 35 classes of different varieties, all taught by experienced, expert yoga instructors from the birthplace of yoga, India. \\nScoop up your 2-week free trial here and check it out!\\n\\nNow, take a look at how yoga and meditation help you stay accountable and crush your goals!\\n\\n\\nYoga and meditation help you set goals\\nAlmost every yoga practice begins with the instructor encouraging you to set an intention for your practice. During your practice, you meditate on that intention or intentions.\\nIf you practice yoga on your own – without an instructor – you probably already do this. But did you know that setting intentions is a good practice in goal setting?\\nSetting an intention is setting up the framework for your thoughts and energy during your yoga class. It keeps your mind focused and your thoughts directed toward that goal and helps you to break larger goals down into smaller, more manageable (or less overwhelming) ones.\\nMeditation helps us tame our thoughts and focus them on the present moment. \\nAlso, studies show that people who take the time to assess their goals and create smaller goals that lead up to accomplishing a larger goal stay on track more often than those who have one large, vague goal in mind.\\nYoga helps you become self-aware.\\nSomething important to note is we tend to not always know or realize what our goals even are because we are not in tune with what our body, mind, and spirit needs.\\nInstead of being present in each moment, we are consumed with the past and the future. So much so that we often miss out on a lot of life! Yoga teaches us how to be more mindful of what our own needs are, whether it’s physical, mental, or emotional. \\nHaving self-awareness helps us learn not only what goals we want to achieve but also what we need to do to achieve them. \\nFor example, you may learn through a yoga class that your hips and hamstrings are very tight because you sit at a desk a lot of the day. Maybe you don’t notice that until you take the class. You notice how much better your back feels after your yoga class and realize that your recent back pain is connected to your tight hamstrings and hip flexors.\\nNow, you make a point of taking yoga classes that specifically work those areas because it relieves your back pain. Less pain means you are able to focus more on living your life and doing your work. Less pain means lower blood pressure too, which is good for your heart!\\nThere are many nonphysical ways yoga helps us become self-aware too. All of the ways, though, help us create, keep, and crush our goals!\\n\\n\\nYoga is energizing.\\nOne of the primary reasons people set goals for themselves and don’t follow through with them is because they’re exhausted.\\nAfter work, they’re too tired to cook a healthy meal or exercise. In the morning, they’re too tired to get up early and go for that walk or run. Or, exercise makes them feel \\nmore\\n tired after those initial endorphins wear off.\\nMaybe they are mentally and emotionally tired. That can be just as draining, if not more so, than being physically tired.\\nThe good news is that it doesn’t take much yoga to give you an energy boost!\\nTaking even 5-10 minutes out of your day to do some yoga, or even practicing a few minutes several times throughout the day, releases those feel good chemicals that give you the boost of energy you may need to follow through with your goals.\\nOf note, inversion yoga poses can literally shift your perspective. The increased oxygen to your brain is also energizing!\\nYoga and meditation build confidence.\\nYoga builds confidence that transfers to many other areas of your life.\\nWhen you make progress in your yoga practice, you get a boost of confidence. That boost pushes you to make even more progress. Maybe you get pumped to try that advanced yoga pose you’ve been wanting to do. Or maybe you feel ready to try that intermediate or advanced yoga class.\\nConfidence is contagious! It magically spreads to other areas of your life. Perhaps you’ve had a goal to make changes to your mental health or change careers or start a nonprofit or volunteer at one.\\nGoals. The confidence you gained from finally landing crow pose may translate into the motivation you need to accomplish other goals in your life.\\nWe should also remember that yoga \\nis\\n a form of meditation. A regular practice of meditation can literally transform our mindset and how our brain works so that we naturally begin to make strides in our internal and external growth.\\nIt’s never too late to crush your goals! If you are looking for way to set, achieve, or stay accountable to your goals, we invite you to check out the large variety of group yoga classes on MyYogaTeacher! Our experienced, expert yoga instructors truly do care about helping you crush your goals and live your best physically, mentally, and emotionally healthy life!\\n\\nGet your 2-week free trial here and try it out!\\n No credit card required.\\n\n\\nNamaste!"},"createdAt":"2021-11-02T18:50:58.139721+00:00","author":{"name":"Will","pictureUrl":null,"teacherMytSlug":null},"category":["yoga","fitness"]},{"title":"How to Use Yoga to Prevent or Reverse Heart Disease","coverUrl":"huttsdaswff4dyzlb8i0.jpg","slug":"yoga-for-heart-health","content":{"text":"Did you know that, in the United States, heart disease is the leading cause of death amongst adult men, women, and most racial and ethnic groups?\\nStudies show that one person dies every 36 seconds due to heart disease.\\nThe truth is, for most people, heart disease in all its forms is preventable by adopting a healthy eating lifestyle, moderate exercise, and better forms of self-care. And gone are the days when vigorous exercise accompanied by jacked up heart rates are the only types of physical activity that help prevent or reverse heart disease.\\nYoga is good for your heart too.\\nIncreasingly, doctors (particularly cardiologists) are recognizing that the benefits of yoga for your heart are very real.\\nBecause globally, heart disease kills upwards of 17 million people a year worldwide, I wanted to create a yoga class for heart health on MyYogaTeacher! The class is called \\nHeart Diseases – How to Reverse or Avoid Them With Yoga\\n.\\nIf you’re not a member of MyYogaTeacher yet, you should definitely check it out! \\nWhen you sign up for your 2-week free trial, you get access to every single group class MYT has to offer\\n! There are over 35 varying types of classes taught by amazing instructors from the birthplace of yoga, India.\\nIn the meantime, let’s talk about how yoga for heart health can help prevent or reverse heart disease.\\nUse yoga to boost heart health\\nIt’s common knowledge that fried foods, food high in sugar, and excessively eating food high in fat and bad cholesterol, and \\nnot \\neating enough clean, whole foods is bad for your heart.\\nResearch has also shown over and over again the effects of unmanaged high blood pressure, high cortisol levels, and high glucose levels on our heart.\\nInflammation in the body also causes heart disease. And inflammation comes from excessive amounts of sugar, salt, cortisol, and cholesterol.\\nYou know what else studies are repeatedly showing?\\nThat yoga helps prevent and even reverse heart disease. It helps combat the damage we do to our bodies when we eat terribly and don’t move our bodies enough. Yoga literally boosts heart health.\\nCheck this out. Yoga:\\n>> Reduces cortisol levels that accompany stress and bad eating habits\\n>> Decreases blood pressure\\n>> Improves cholesterol levels\\n>> Reduces inflammation in the whole body\\nAll of which reduces your chances of having a stroke, heart attack, or coronary artery disease.\\nNot that we’re encouraging you to start or continue eating an unhealthy diet or that emotional, mindless, and stress eating are ok for your body. But when you’re not eating well, you’re super stressed, or having a generally bad day, yoga protects your heart. \\nYoga helps you manage your weight\\nWhether you need to lose weight or not, yoga for your heart helps you lose or maintain your weight. \\nWe’re not knocking vigorous, heart-pounding-in-your-chest, sweating bullets forms of exercise. We’re just saying not only is it not necessary if you don’t want to do it or like to do it, it’s not always safe for everyone.\\nSome people \\nneed\\n a gentler form of exercise that’s safe but still strengthens, tones, promotes flexibility, and helps them manage their weight.\\nWeight loss and management is important to heart health. Excess weight, particularly around the midsection, is dangerously unhealthy. Obesity increases the risk of heart disease because fat collects on and around vital organs, including your heart. \\nYoga for heart health is a perfect way to address weight gain, weight management, and overall physical fitness. There are many types of yoga, such as hatha yoga, ashtanga yoga, and power yoga, that do increase your heart rate and are quite vigorous without being hard on your body.\\nPrevent or reverse the effects of heart disease with a consistent regular yoga practice!\\nYoga as a stress management tool\\nI think it’s safe to say that worldwide stress levels have increased over the past 1.5 years, but even before COVID, stress was becoming its own sort of pandemic. Particularly in the Western part of the world.\\nLet’s look at how stress affects your heart.\\nStressful situations can lead to smoking, overeating, or other unhealthy habits, all of which are bad for your heart.\\nStress responses release adrenaline and cortisol which trigger inflammation in the body and around the heart.\\nStress restricts the blood flow around the heart due to the constriction of blood vessels.\\nStress contributes to high blood pressure, which can cause a heart attack or stroke.\\nStress literally lowers the \\ngood\\n cholesterol in your body.\\nOver time, continued mismanagement of stress in your life can lead to heart disease, heart attacks, stroke, and a whole host of other heart conditions.\\nOn the other hand, yoga is notorious for reducing stress levels and helping people \\nkeep\\n their stress levels down. This not only promotes better mental and emotional health, yoga improves heart health and your entire body. Here’s how. By:\\n>> Increasing levels of feel good chemicals like serotonin, oxytocin, and endorphins.\\n>> Bringing more self awareness to how you’re feeling, why, and how to better manage stressful situations\\n>> Dilating blood vessels, which improves circulation to your heart and organs.\\n>> Improving oxygen levels, which calms your central nervous system.\\n>> Helping you become more present and grounded, which promotes calmness.\\nNot to mention, worry, anxiety, and depression often follow a cardiac event. If you’ve already suffered from a heart related problem or already have some form of heart disease that causes you stress and worry, a regular yoga practice is a good avenue for you!\\nOur hearts are the most vital organ in our body! It works continuously from before we’re even born until the day we die. Nonstop. Day and night. It’s not a muscle we really think about until it doesn’t work right. We need to take care of it.\\nA consistent, regular yoga practice can prevent heart disease that isn’t genetic or hereditary. Yoga really can reverse the effects of heart disease too. \\nYou just have to show up!\\nI’d love to have you in my class, \\nHeart Disease – How to Avoid/Reverse Them With Yoga\\n. In our sessions, you’ll learn how to avoid or manage things like heart attacks, strokes, angina, high blood pressure, and coronary artery disease.\\nIf you’re not a member of MyYogaTeacher yet, I encourage you to \\ngrab your 2-week free trial here and check it out\\n! No credit card required. Just sign up and come. We are a community of people from all walks of life, all different backgrounds, and you’ll meet people from other parts of the world. All while creating a harmonious mind, body, and spirit!\\nJoin us!\\n\n"},"createdAt":"2021-10-14T20:25:54.087175+00:00","author":{"name":"Ravin","pictureUrl":null,"teacherMytSlug":null},"category":["fitness","yoga"]},{"title":"The Ayurvedic Diet: Why There is No Such Thing as a Bad Food","coverUrl":"pvpoevkzziolcsp1ajuh.jpg","slug":"the-ayurvedic-diet","content":{"text":"Ayurvedic medicine has existed for literally thousands of years. If you’re not familiar with it, Ayurveda medicine is a whole-body, holistic practice that encourages a balance between body and mind. \\nAyurveda uses diet, yogic breathing, and herbal treatments to accomplish a healthy, balanced body. This Hindu-derived practice enforces the idea that all diseases are caused by an imbalance in the physical body and stress in a person’s consciousness.\\nThe Ayurvedic diet promotes better physical, mental, and spiritual health. And unlike many other diets, the Ayurvedic diet gives personalized recommendations on what the best foods are to eat for your body type.\\nThat’s not to say there are any \\nbad\\n foods. It just means there are some foods that meet your body’s needs better than others!\\nAnd we’re going to talk about it all here!\\nIf you read this and want more guidance or information on how to integrate Ayurvedic medicine and eating into your life, check out my class on MyYogaTeacher, \\nAyurvedic Concept of Diet\\n! We’d love to have you, and I’m happy to answer any questions you may have about this lifestyle.\\nNot a member of MyYogaTeacher yet? \\nGet your free 2-week trial here and check it out!\\n No credit card required and you get access to all 35+ group classes taught by expert teachers from India.\\nWhat is the Ayurvedic diet?\\nThe basis for Ayurvedic medicine is that there are five elements that make up the universe — air, water, space, fire, and earth.\\nThese elements create different forms of energy called doshas, and each dosha has its own unique responsibilities within the body. There are three of them:\\nVata\\n - Also known as “king of the doshas,” Vata is responsible for all movement processes at a microcellular and macroscopic level. It’s also responsible for circulation, respiration and the nervous system. Vata combines the space and air elements.\\nPitta\\n - This dosha is in charge of digestion and metabolism in the body. It is located in the small intestines, stomach, liver, spleen, and pancreas. Pitta is responsible for all the processes that involve conversion and transformation throughout the mind and body.\\nKapha\\n - Water energy. Kapha aids in lubricating the joints and provides the body with its physical form. Kapha also helps the tissues in the body move smoothly.\\nThe Ayurvedic diet is a component of Ayurvedic medicine that teaches you to eat the foods that promote balance between all of your doshas.\\nIn doing so, you not only eat the foods that are best for your body specifically, but you also create and maintain a healthier mind, body and spirit.\\nHow the Ayurvedic diet works\\nWhile some may feel like eating according to Ayurvedic diet guidelines seems somewhat restrictive, the opposite is really true. \\nNo food is a bad food.\\nBut some foods are better for you than others and are perfect for your dosha, or body type.\\nHere are some of the main characteristics of each dosha so you can get an idea of which one matches you the best!\\n\\nPitta Dosha (Fire energy)\\n\\nMedium height\\nSlender frame\\nGood metabolism\\nCompetitive\\nGood leadership skills\\nVery intelligent\\nShort temper\\nMay suffer from indigestion\\nMay have high blood pressure\\nGoverned by emotions\\n\\n\\nVata Dosha (Wind energy)\\n\\nCreative\\nEnergetic\\nLively\\nThin, light frame\\nProminent joints/bones\\nFlat-chested\\nLittle/no willpower\\nNervous\\nFearful\\nShort term memory issues\\nKapha Dosha (Water Energy)\\n\\nEasy-going/relaxed\\nTolerant, compassionate\\nLoyal\\nHave weight issues\\nLarger frame\\nProne to diabetes\\nForgiving\\nPeaceful\\nGood stamina\\nGenerally happy\\n\nYour dosha determines which foods you should eat to promote inner balance. For instance, here are some Ayurvedic diet food recommendations to go with your dosha:\\n> \\nPitta:\\n Wheat, white rice, oats, barley. Fruits like grapes, mango, pineapple, oranges, melon, coconut, avocado, and plums help balance the Pitta dosha. Stay away from sour foods, salty, or pungent foods like garlic and onions.\\n> \\nVata\\n: Hot stews and soups are great for balancing the Vata dosha. Also, eating moist foods like yogurt, melon, berries, zucchini, squash. Seeds and nuts, ghee, ginger, turmeric, and cinnamon are also great!\\n> \\nKapha\\n: Spicy, acidic, filling foods and most fruits and vegetables are good for keeping Kapha bodies in balance. Also unprocessed meats, grains, eggs, and low fat cheeses. Kaphas should avoid heavy foods like oils, fats, nuts, and seeds.\\nI really want to stress that this way of eating is not about restriction. It’s about eating for your body type!\\nWhich means there are tons of options and opportunities for you to eat and be full. We’re not about being hungry here at MYT!\\nBenefits of eating an Ayurvedic diet\\nBesides helping you feel and be your healthiest, most amazing self, there are lots of science-backed benefits of participating in an Ayurvedic eating plan or adopting the entire Ayurvedic holistic wellness lifestyle.\\nAyurvedic eating prevents disease\\nBecause the Ayurvedic lifestyle promotes the consumption of whole foods and the reduction or complete elimination of processed foods, there is a huge component of eating in this way that addresses disease prevention.\\nStudies show that eating processed foods and foods high in refined sugar or high levels of salt are associated with inflammation, chronic and acute diseases, higher risk for cancer, and even death.\\nEating whole foods high in fiber, vitamins and minerals can prevent and, in some cases, even reverse disease.\\nAyurvedic eating promotes weight loss\\nSeeing as the Ayurvedic diet focuses on nutrient-rich foods, studies show that eating for your dosha (particularly pitta or kapha) assists with weight loss. It can also help stave off cravings and prevent overeating.\\nMindful eating is a huge part of Ayurvedic medicine. This means people who adopt this lifestyle eat more conscientiously and become more aware of their body’s needs. Mindful eating helps people with issues like emotional or stress eating.\\nAnother benefit to mindful eating is enhanced self-control and the development of a healthier relationship with food.\\nThe gut biome and Ayurvedic diet\\nWe’ve discussed some of the health benefits of Ayurvedic eating, but I would be doing you a disservice if I didn’t talk about how this lifestyle affects your gut!\\nIf you don’t know how your gut biome affects your mental, physical, and even emotional health, join my class and let’s talk about it! Your gut biome is the primary location for healthy bacteria, immune function and even the primary source of the feel good chemicals that our body and brains crave!\\nBecause an Ayurvedic diet improves your gut health, you also get:\\nImproved digestion\\nBetter metabolic processes\\nEnhanced detoxification\\nImproved fertility and sexual health\\nAll while still eating foods you love! \\nWhile the Ayurvedic diet is customized for each dosha, this doesn’t mean you will never eat some of the foods that may be listed for you to avoid. It simply means you may want to limit those foods and eat more of the foods that help harmonize your body, mind, and spirit!\\nThe goal of my class, \\nAyurvedic Concept of Diet\\n, is to help you discover the right combination of foods to eat for your body. You’ll learn all about Ahara, the best way to prepare and serve certain dishes, and the proper time to eat various foods. I invite you to join us on this Ayurvedic eating journey!\\nMyYogaTeacher is a great platform to learn about many different forms of yoga. There are many expert and highly experienced yoga instructors from the birthplace of yoga, India, who really care about their students’ health and well-being! Whether you’re brand new to yoga or consider yourself an advanced yogi, there’s a class that’s a perfect fit for you! \\nGet your 2-week free trial here and try it out!\\n\\nNamaste.\\n"},"createdAt":"2021-10-09T17:20:19.353219+00:00","author":{"name":"Hema","pictureUrl":null,"teacherMytSlug":null},"category":["fitness","weight_loss"]},{"title":"Yoga for Runners: How Yoga Helps Runners Perform Better","coverUrl":"dgbpmcwawhsmhokutnzw.jpg","slug":"yoga-for-runners","content":{"text":"Runners are a whole community of people. They are focused, consistent, resilient, and committed to their craft.\\nThey also tend to succumb to a whole host of physical issues specific to runners. Kind of like how tennis players often get tennis elbow (aka tendonitis) or sprained ankles from their constant change of direction, runners get shin splints, runner’s knee, plantar fasciitis, and their own set of ankle injuries.\\nIt’s no surprise to us that yoga for runners is a thing and that runners can seriously benefit from a regular yoga practice.\\nBut yoga might be a new concept to a lot of runners out there.\\nNot necessarily new in the sense they’ve never heard of it, but new in the way they’ve never thought about trying it out as a part of their training and recovery.\\nSo we wanted to discuss how yoga helps runners perform better, prevents injury, and helps their body recover.\\nIf you haven’t checked out MyYogaTeacher yet, we’d love to have you! With a continuously grown variety of classes, we’re confident that there’s a perfect class or two...or three out there for you! \\nYou can get your 2-week free trial here and take as many or as few as you want!\\n\\nYoga for core strength\\nWe’ve talked about it. You’ve talked about it. Virtually every trainer in every possible sport has talked about it. \\nCore strength.\\nAnd what is one huge benefit of yoga? A stronger core, of course!\\nFor runners, having a strong core means better torso stability when they’re running. Core strength allows a runner’s hips, pelvis, and lower back to work together seamlessly. Smoother operation of those areas means less lower back pain and fewer lower back injuries. Having a stronger core also means runners recover from missteps or loss in balance better, which may also help to prevent ankle and foot injuries!\\nPower yoga and vinyasa yoga are awesome choices for runners who are looking to improve their core strength and underused muscles.\\nBreathwork for runners: Yogic breathing\\nRunners are very focused on getting plenty of oxygen when they run. It’s a good thing, right? Right.\\nOne of the benefits of yoga for runners is that their lung function improves! Yogic breathing not only teaches runners how to breathe better, more steadily, and with more control while they’re running, it actually increases their lung capacity and strengthens the breathing muscles.\\nAnd since all yoga practices include some form of breathwork, runners benefit from yoga in an organic way.\\nYoga for runners: Flexibility\\nWe’ve mentioned this briefly in another article you’re welcome to check out titled \\nYoga for Athletes: 5 Reasons Yoga Should Be Included in Athletic Training.\\n\\nFlexibility for runners is important for keeping their overused muscles stretched out. Runners notoriously have tight hamstrings, hips, glutes, and quads. Tightness in these areas, in the long term, can cause postural problems, back pain, foot pain, and a rotated pelvis.\\nThis is where taking a yoga class for runners specifically helps them. Becoming more flexible will help their majorly used muscle groups recover while also helping to prevent injury during their runs and in their future.\\nYoga helps runners recover\\nOne of the most underused training tools in existence is...time. Recovery time, that is.\\nRecreational and hardcore athletes alike don’t spend enough time letting their bodies recover, much less use yoga as a recovery tool.\\nThe truth is yoga is the perfect recovery activity for runners. While a yoga class for runners is particularly helpful, any yoga class that involves passive stretching, such as yin yoga, will help runners release tension and relieve soreness in their muscles.\\nStretching also restores range of motion so runners can perform better after yoga.\\nBetter balance for runners\\nBalance for runners is important, particularly for trail runners, who often don’t run on an even or paved surface. Losing balance is an easy way to sprain or break ankles, incur foot injuries, and even fall, causing other injuries as well.\\nRunners who practice yoga reap more benefits than just the obvious ones. Balancing poses strengthen all the tiny muscles in the ankles and feet, which helps runners maintain their balance on uneven surfaces or regain it with more ease if they do lose it.\\nYoga poses such as tree pose, crescent lunge, extended hand-to-big-toe pose, eagle pose, high lunge, and chair pose are great yoga poses for runners to practice to help with balance.\\nPerfect yoga poses for runners\\nIf you’re a runner, we get that you may be busy or not all that comfortable participating in a yoga class (yet). So we want you to have some specific yoga poses for runners to  use before and/or after your daily run. \\nButterfly pose\\n\\n\\n\n\\nHalf pigeon pose\\n\\n\\n\n\\nHappy baby pose\\n\\n\\n\n\\nDownward facing dog pose\\n\\n\\n\n\\nLizard pose\\n\\n\\n\n\\nForward fold\\n\\n\\n\n\\nToes pose\\n\\n\n\\nQuad stretch\\n\\nWe recommend holding each pose for 1-5 minutes on each side, and be sure to come out of each pose slowly. Only stretch so far as you don’t suffer. A bit of discomfort is ok, but if there is serious pain, back off on how far you’re stretching or release the stretch completely. You will feel the difference in your muscles immediately after this series of yoga poses for runners!\\nAre you a runner or a walker? We’d love to see you on the mat here at \\nMyYogaTeacher\\n! There are many classes offered that will improve your performance, help your body recover, and help you prevent injuries common for runners. Not to mention all the other benefits that everyone gets from practicing yoga! \\nGet your free 2-week trial membership here\\n and try any of the amazing group yoga classes taught by expert, highly experienced yoga instructors from the birthplace of yoga, India. \\nSee you there!\\n\\n"},"createdAt":"2021-10-06T16:42:11.672793+00:00","author":{"name":"Will","pictureUrl":null,"teacherMytSlug":null},"category":["fitness","yoga"]},{"title":"Healing for First Responders: How Yoga Helps Them Navigate Life Better","coverUrl":"ohsommfkjvr9qdvpagmc.jpg","slug":"yoga-for-first-responders","content":{"text":"First responders deserve all the awards and accolades we could possibly give them.\\nIf we took all the trophies from all the Oscars combined and gave them to first responders, it wouldn’t even begin to represent the respect, love, and support they deserve. And it certainly wouldn’t make up for how often these amazing superhumans are taken for granted.\\nFirefighters, 911 dispatchers, EMT’s, paramedics, and law enforcement officers. They’re all on the frontlines for us. Every day.\\nAn estimated 30% of first responders develop behavioral health conditions like PTSD, anxiety, and depression, compared to 20% for the general population.\\nThe mental health resources needed to help first responders process the trauma they see and experience on a daily basis are almost nonexistent.\\nThis is why a regular yoga practice is so important for these superheroes. \\nIf you haven’t checked out one of our recent posts on \\nHow Yoga Saves Lives\\n, you may want to read about our thoughts on the healthcare worker crisis in America and across the world right now.\\nBecause for first responders to keep doing what they do best, they need resources to help them navigate their life better, similar to healthcare workers.\\nHere’s how yoga can help these specific helpers!\\nYoga helps first responders handle personal turmoil better.\\nThe on-the-job experiences of first responders is largely responsible for their personal turmoil.\\nAs discussed previously, firefighters, EMS personnel, dispatchers, and police officers are all highly susceptible to PTSD, anxiety, depression, and are more likely to have substance abuse problems or commit suicide.\\nAs such, first responders may exhibit erratic behaviors, sudden onset of rage. They may startle more easily than civilians. They may be subject to more nightmares, sleep disturbances, and they may not be able to control their emotions well in their personal lives.\\nYoga for first responders is medicine for their weary souls.\\nHere are some facts about yoga that make it a perfect resource and tool for first responders:\\nIt only takes 3 minutes\\n of mindful breath work to calm the nervous system down after a triggering event, which makes it a perfect tool for first responders to use on the go or when they’re short on time.\\nYoga teaches you how to breathe\\n in a way that helps your body stop the production of cortisol and adrenaline, two things that are very unhealthy in large doses but prevalent in first responders.\\nYoga and meditation has been proven\\n to reduce stress, anxiety, depression, and symptoms of PTSD.\\nStretching with awareness\\n relieves not only physical tension in the body but emotional and mental tension.\\nA first responder’s job often affects their personal life, their relationships with others, and their connection to their inner self. Because first responders tend to compartmentalize their work life and what they see and experience on the job (versus processing it), all of that trauma often overwhelms them.\\nWe definitely recommend regular meditation and breathwork for this group of amazing humans.\\nYoga helps first responders with the physical side effects of their job.\\nAs we’ve discussed in previous posts, this particular group of people use their bodies \\na lot\\n. They are sitting, standing, crawling, running, twisting, lifting, squatting. Often while carrying heavy equipment. \\nTheir job puts a lot of strain on their joints, muscles, and frame.\\nFirefighters, in particular, tend to suffer injury from their job, often in ways people don’t see. Like in their lungs.\\nWhile they do wear masks, firefighters are obviously exposed to smoke and air particle debris more than any other type of first responder, and definitely more than a civilian.\\nA regular yoga practice not only helps first responders stretch, strengthen, and tone their muscles so their bodies can move in all the ways they need it to, the breathwork included in almost every yoga practice helps improve lung function.\\nBecause yoga is so versatile and adaptable, breathwork and meditation (and even some yoga poses) can be done lying down in bed!\\nIn as little as 10 minutes, you can bring more awareness, calm, and harmony to your inner and outer self so that you can function better throughout the day. This kind of convenience  is a huge deal for first responders!\\nStarting out their day in a healthy state of mind with a body that is limber prevents mental and physical injury, whether they’re at work or not. Yoga is just an amazing way to start your day and a regular practice for first responders helps them process their world in a healthier way.\\nWhich means better relationships with others and more inner peace. \\nRegular mindful breathwork also:\\nIncreases stamina\\nImproves shortness of breath\\nBuilds endurance\\nIncreases muscle strength\\nImproves digestion\\nThe healthier first responders can keep their bodies, the better! \\nWhy first responders should seriously consider a regular yoga practice\\nThis sounds like it should be a blog post all it’s own. But we definitely wanted to stress the importance of a regular yoga practice for first responders.\\nAnd many times there are misconceptions about yoga that lead people to believe that it won’t work for them, or rather that yoga “isn’t for them.” \\nThe truth is, yoga is for everyone, but \\nespecially \\nfor people in high risk, adrenaline pumping jobs like first responders. So here are 5 reasons why they should seriously consider integrating a regular yoga practice into their routine.\\nYoga helps people make better gut decisions in intense situations where there may not be a lot of time to consider the pros and cons. Yogis rely on their all-knowing intuition more.\\nYoga increases people’s ability to focus and problem-solve, two important aspects of a first responder’s life!\\nBreathwork and meditation is simple and effective. It can even be performed in between calls, in a car or truck, and makes a huge difference in your mental health.\\nYoga is multifunctional. It doesn’t just strengthen, lengthen, and tone your body. It helps prevent injury, builds resilience, enhances mental and physical performance, and reduces stress.\\nPeople who practice yoga actually experience positive biological changes such as reduced markers for disease, reduced overall inflammation, and reversal of the onset of diseases.\\nHere at MyYogaTeacher, we offer a huge variety of of yoga classes and \\nworkshops\\n for people from all walks of life, all shapes, sizes, and abilities. Not only that, but all our classes are taught live and virtually (and at all times of day and night) so you can experience them from wherever in the world you may be!\\nAdditionally, our classes are taught by experienced expert instructors from the birthplace of yoga, India. And they all truly care about your health and wellbeing. If you haven’t jumped on the My Yoga Teacher bandwagon yet, we would love to have you! \\nGet your 2-week free trial here and join us!\\n"},"createdAt":"2021-09-10T16:37:50.582066+00:00","author":{"name":"will","pictureUrl":null,"teacherMytSlug":null},"category":["yoga","fitness","anxiety","mental_health"]},{"title":"Is Yoga Really for Everyone? The Rise of Adaptive Yoga","coverUrl":"ipte1rudiwbacuhs68wr.jpg","slug":"adaptive-yoga","content":{"text":"Here at My Yoga Teacher, we truly do believe that yoga is for everyone. Every body. No matter the shape, size, fitness level.\\nBut what about people with disabilities? Debilitating illnesses like multiple sclerosis, Parkinson’s disease, rheumatoid arthritis, or cancer?\\nHow can these people, who may not have full use of their limbs, do yoga?\\nOur answer is, there’s a yoga for that.\\nWhen we say everyone can do yoga, we mean it. And when we say yoga benefits everyone, that’s the truth.\\nAt My Yoga Teacher, we offer over 35 different types of yoga class, even chair yoga, which is a form of adaptive yoga we’ll be talking about here! If you haven’t checked out the amazing classes My Yoga Teacher offers, taught by expert instructors from the birthplace of yoga, India, \\nwe invite you to grab your 2-week free trial here! No credit card needed.\\n\\nIn the meantime, let’s talk about the rise of adaptive yoga for people who may not think (or feel) like yoga is for them.\n⁠\\n[CTA-DEFAULT]\\nWhat is adaptive yoga?\\nAdaptive yoga is a form of yoga that adapts the movements to a person’s physical abilities. While there are almost always excellent modifications to every yoga pose, there are still many people who aren’t able to benefit from yoga due to physical limitations.\\nIt makes yoga accessible to all, whether seated, standing, or down on the floor.\\nThis is why more and more yoga studios are creating adaptive yoga classes!\\nCommon props for adaptive yoga are chairs, straps, bolsters, blankets, blocks, and even walls. These props are also used for many other types of yoga, but are imperative for people who want to practice yoga but are wheelchair bound, have prostheses, or suffer from debilitating diseases or illnesses such as MS or cerebral palsy.\\nInstructors of adaptive yoga also realize that the poses aren’t everything. Breathing exercises and meditation remain an important part of any yoga practice, including this one!\\nThe effects of yoga on special populations\\nDid you know that 1 in 4 people in the United States lives with a disability that majorly impacts their life?\\nIf you are one of those people, we are here for you! If you’re not, we want to bring awareness to the topic of how yoga can positively impact special populations.\\nBecause people with disabilities (physical or otherwise) are vastly underserved in the United States – and probably the world as a whole – it’s imperative that we make sure they have the opportunity to experience the benefits of yoga. These populations are even more vulnerable to anxiety, depression, muscle atrophy, heart and lung disease, and compromised immune systems.\\nAdaptive yoga allows disabled people of all ages, shapes, and sizes to experience benefits such as:\\nRelief from anxiety\\nImproved symptoms of depression\\nMore strength in mobile muscle groups\\nBetter mobility\\nImproved heart and lung function\\nImproved immune health\\nThis population wants the same things as anyone else! To feel and be healthier, mentally, physically, and emotionally.\\nAdaptive yoga poses for the disabled\\nOne of the most popular forms of adaptive yoga is chair yoga. The chair is not only used as a prop for many forms of yoga, it’s often what keeps people with disabilities mobile and independent.\\nAlso known as “wheelchair yoga,” chair yoga isn’t just for people in wheelchairs! It’s designed for anyone who struggles with practicing yoga standing up.\\nHere are some yoga poses that work well for people who need to sit or are unable to stand due to a disability:\\nCat-Cow Stretch\\nTraditionally, this pose is practiced on hands and knees on a yoga mat. If you’re familiar with this pose, you’ll be able to easily implement it into your life while sitting as well!\\nCat and cow pose is also beneficial for people who sit for long periods of time at a desk or who sit a lot in general for work.\\nIf you’re unfamiliar with cat-cow stretch, have a look at the images below or join any of the classes on MYT! We also offer Chair Yoga for those who struggle with disabilities or injuries, so come check it out!\\n\\n\\nChair Forward Bend\\nJust like Standing Forward Bend, this pose still stretches the lower back muscles, glutes, and hip flexors. While you won’t get the hamstring stretch that you would normally get with Standing Forward Bend, there are other adaptive yoga poses that we cover in class that do!\\nChair Forward Bend also improves circulation and awakens the senses like the traditional version does as well.\\n\\n\\nExtended Side Angle Pose\\nIs there anything better than a good side stretch in the morning?\\nBelieve it or not, extended side angle pose is very adaptable to various different disabilities. The image below is just one way you can modify this pose. And it feels oh so good to stretch out that rib cage and open the lungs when you spend a  lot of time sitting or lying down.\\n\\n\\nChair Pigeon Pose\\nPeople confined to wheelchairs, beds, or sit a lot in general, often have problems with tightness in their hips and lower back. \\nThat’s why pigeon pose is a great chair pose! \\nA note for paraplegics: You may want to recruit some assistance bringing your legs and feet into position for this pose. Remember, those muscles, tendons and ligaments still need to be stretched!\\n\\n\\nSitting Spinal Twist\\nMany times, people who are chair or bed bound have digestive problems, trouble moving their bowels, and spinal issues. Twisting postures are great for alleviating tight back muscles and for getting the digestive system moving!\\nPlus, spinal twists can be done with no assistance at all. Just be sure to listen to your body and not push it further than it wants to go.\\n\\n\\nSingle Leg Stretch\\nThis adaptive yoga pose can be done lying on your back or sitting in a chair. It’s best done using a strap. For those who have little or no feeling in their legs, this pose is an important stretch to help maintain muscles, which can easily atrophy if left immobile for long periods of time.\\nSingle Leg Stretches also release tension in the lower back, hips, and hamstrings!\\n\\n\\nThere are many other adaptive yoga poses for people with disabilities. There are even yoga classes that help strengthen, tone, and lengthen the muscles for yogis who suffer from debilitating illnesses.\\nSpecial populations need just as many, if not more, tools to help them cope with the effects of their illness or injury. Every aspect of their daily life can be affected by their disability, causing physical, emotional, and mental harm.\\nAdaptive yoga is an excellent tool for those people to alleviate the stress, anxiety, depression, and emotional upheaval that comes from their disability.\\nWe hope you’ll join us at My Yoga Teacher for one of the many classes offered for people of all shapes, sizes, ages, and ability levels! If you haven’t checked us out yet, \\nget your 2-week free trial here\\n and join us on the mat, from a chair, or wherever you are able!\\nNamaste."},"createdAt":"2021-09-08T20:29:06.220722+00:00","author":{"name":"will","pictureUrl":null,"teacherMytSlug":null},"category":["yoga","fitness"]},{"title":"Yoga for Athletes: 5 Reasons Yoga Should Be Included in Athletic Training","coverUrl":"ruza40jnmaushxt5bsrb.jpg","slug":"yoga-for-athletes","content":{"text":"Did you know that it is pretty common for athletic trainers to require their athletes to take ballet classes as a part of their training?\\nIt’s true. Football players, particularly, can often be found in a ballet studio on the regular. Why?\n\nBecause ballet is a rigorous, no impact exercise that lengthens, strengthens, tones, and helps athletes with balance, spacial awareness, and injury prevention. Sound familiar?\\nIt should! Yoga improves all of those areas and more! \\nWhat athletes \\naren’t\\n getting from ballet class that they would get from yoga is stress reduction, pain relief, and a mindfulness practice. Professional athletes really benefit from having appropriate ways to manage the stresses of their job. They are under immense pressure to perform well at every game and to constantly be pushing themselves to better their abilities.\\nHere at My Yoga Teacher, we want everyone to feel comfortable pursuing their dreams, even if that means pushing your body to extremes. If you haven’t checked us out yet, you definitely should! \\nYou can click here to get your free 2-week trial membership and try out the 35+ different classes we offer!\\n\\nWe just want people in all walks of life to have the tools necessary to find balance in their lives, harmony with their inner and outer selves...\\nwhile\\n pursuing their dreams.\\nAnd we have some thoughts on how yoga benefits athletes!\\n1. Yoga aids in muscle recovery.\\nIt’s no secret that athletes have sore muscles. When they’re not participating in their sport, they’re training for it. \\nAthletes use (and overuse) their muscles. While nutrition plays a huge role in muscle recovery, restorative yoga does too. Together, nutrition and restorative yoga  help athletes with tight, sore, aching muscles find relief without the use of over-the-counter or prescription medications, something that is often abused by athletes.\\nYoga also works quickly to help muscles recover. One yoga session can provide instant relief. Restorative yoga optimizes recovery by:\\nRelieving tension in the muscles\\nImproving circulation\\nIncreasing blood flow to vital organs\\nImproving lung capacity\\nBoosts immunity\\nIt’s not uncommon for athletes to get sick. They’re around a lot of people and often performing in extreme weather conditions. Yoga is one way to help keep athletes well and restore their bodies so they can keep doing what they do best!\\nWhich leads us to…\\n2. Yoga prevents injuries\\nMany athletes work the same muscles every day, or almost every day. This means that “smaller,” supporting muscles don’t get the same amount of strengthening, toning, and stretching as the major muscles an athlete uses to perform their sport.\\nThe main reasons athletes incur injuries are due to:\\nStress on their joints from quick twisting motions\\nNot properly warming up\\nImbalanced training that works some muscles over others\\nOveruse of muscles\\nTight overworked muscles that lose flexibility over time\\nA regular yoga practice means athletes work \\nall\\n their muscles, evenly. Even slower paced yoga, like yin yoga or Hatha yoga, stretches muscles that don’t consistently get stretched.\\nIn sports like tennis, baseball, and golf, particularly, yoga brings more balanced training. Any sport that uses only one or two major muscle groups means the athlete is more prone to injury in other areas of the body.\\nConsistently practicing yoga is an excellent way to prevent injuries in all athletes.\\n3. Yoga reduces athletic stress\\nPart of an athlete’s job is training. Every day. When working out is a primary part of your job, it can create stress instead of relieving it.\\nBecause athletes are already under a lot of stress when they compete, stress due to training and the general pressures of being an athlete (especially a professional athlete) causes the release of cortisol.\\nChronically high levels of cortisol cause the muscles in the body to break down, deteriorate, and decrease immune function. All of which can cause injuries and illness.\\nNot to mention all the other ways elevated cortisol levels are bad for your body.\\nLearning deep breathing and meditation techniques are almost always a part of a regular yoga practice. Athletes benefit from yoga being a part of their athletic training in more ways than just physical.\\nThe mental and emotional stress of being an athlete affects their focus, as well as their professional and private lives.\\nA regular yoga practice is scientifically proven to reduce stress, decrease anxiety and depression, improve mental focus, release feel good chemicals, and help yogis be more present in their lives.\\nAthletes need yoga to perform their jobs better.\\n4. Yoga improves athletes’ sleeping patterns\\nHave you ever worked out late at night? Or even early evening? \\nWorking out releases endorphins, amongst other feel good chemicals, which perk you up. Sometimes that energy is short lived, but sometimes it’s not. And that can interrupt or even prevent a good night’s sleep.\\nAthletes often struggle with irregular sleeping patterns. Professional athletes often perform later in the day or evening and then take part in after game parties or public relations events.\\nYoga literally trains the body to relax. Studies show that long-time practitioners of yoga experience better sleep quality and sleep patterns. It increases melatonin production, the chemical that helps you fall asleep, and helps calm the central nervous system through mindfulness and breathing exercises.\\nThree types of yoga best for sleep?\\nHatha yoga - This type of yoga involves gentle asanas and lots of breath work that focuses on a longer inhalation, holding the breath, and then exhaling.\\nYin yoga - Yin yoga is mostly a passive practice that focuses on stretching and releasing deep connective tissues, fascia, and bones. Breathing is usually steady and slow and passive poses are held for longer periods of time.\\nYoga Nidra - This is a yogic sleep, done lying down (of course!) and focuses on getting the body into a meditative state somewhere between sleep and awake.\\nIf you’ve never tried these forms of yoga before, My Yoga Teacher offers all three at various different times of day! Not to mention, our classes are live and virtual so you get the real time attention of an expert yoga instructor from the comfort of your home (or whatever space you’re comfortable in)!\\n5. Yoga improves core strength\\nIt may seem obvious that athletes such as football players, boxers, wrestlers, gymnasts, and dancers regularly work their core muscles. For them (and other types of athletes), core muscles are imperative to their performance.\\nHowever, that doesn’t mean those athletes are training their core in a comprehensive way. It could be they’re doing the same core exercises every day or working certain ones more than others.\\nAnd there are lots of different kinds of athletes who probably don’t focus on their core, like golfers, bowlers, basketball players, softball/baseball players, and skiers to name a few.\\nThis doesn’t mean they don’t \\nneed\\n their core. This just means core strength isn’t a focus in order to perform their sport.\\nStrong core muscles are really important for any kind of movement. They prevent back and other skeletal injuries and help stabilize muscles and joints. Most types of yoga include a well-rounded strengthening and stretching of all the core muscles. \\nAthletes benefit from yoga in many ways, but core strength is probably one of the most important because it prevents injuries!\\nAnd that’s something worth talking about.\\nWe would love to see you on the mat in any of the classes offered at My Yoga Teacher, whether you’re an athlete or not! \\nGrab your 2-week free trial here\\n and experience all the classes we have to offer taught by highly experienced, expert yoga teachers from the birthplace of yoga, India!\\nNamaste."},"createdAt":"2021-08-31T14:57:41.787062+00:00","author":{"name":"Will","pictureUrl":null,"teacherMytSlug":null},"category":["fitness","yoga"]},{"title":"How Yoga Saves Lives: The Worldwide Healthcare Worker Crisis","coverUrl":"mupo4iuwsrf0ixf58pxf.jpg","slug":"yoga-for-healthcare-workers","content":{"text":"It’s not new news that the world is suffering. But this centuries old story seems to just be getting worse and worse as the years progress.\\nFires, hurricanes, tsunamis, war. And then, of course, “the pandemic.” \\nBut through all of this strife and trauma, healthcare workers remain steadfast in their efforts to save lives. Be the helpers. \\nHere at \\nMy Yoga Teacher\\n, we are all about looking for the good, seeking out the helpers. There are always people doing their part to save people and planet. But who is saving \\nthem\\n?\\nFor healthcare workers worldwide, burnout is becoming a pandemic all its own.\\nThey’re tired. More than tired. They are beyond exhausted. They’re sad, angry, hungry, thirsty, and stressed. They are missing their families. Healthcare workers are working under extreme pressure with limited resources in many instances.\\nWhat happens when they’re done? When they just can’t save any other life but their own?\\nYoga isn’t a cure all, of course. But a consistent, regular yoga practice can work wonders for preventing burnout in healthcare workers worldwide. Yoga is an easily accessible, inexhaustible resource they can use any time of day or night, in almost any type of space, to combat burnout, depression, anxiety, stress.Yoga is capable of rejuvenating their body, mind and spirit. \\nWhile specialists around the world are creating new ways for them to overcome the challenges of their profession, we want to pay tribute to all our amazing superhero healthcare professionals by discussing how yoga can help them continue to do what they do.\\nYoga battles the effects of battlefield medicine\\nThe fight against COVID has often been compared to battlefield medicine.\\nHealthcare professionals are having seemingly endless encounters with sick patients, in a high risk environment. They’re fighting an invisible enemy with inadequate resources while battling extreme mental and physical fatigue. \\nThis makes developing a consistent yoga and meditation practice all the more important, possibly even critical.\\nVirtual yoga could be a salvation for the people saving lives. Literally. \\nIf you haven’t signed up for My Yoga Teacher yet, \\nwe offer a free 2-week trial\\n where you can try out any or all of our 35+ yoga classes offered at all different hours of day and night! Every virtual class is a respite for tired souls.\n\nYoga helps healthcare workers by calming their nervous system down, reducing their cortisol levels, eliminating overwhelm and creating peace amidst the chaos. Yoga reduces the impact of exaggerated stress responses, preventing or alleviating symptoms of PTSD, anxiety, and depression. All of which healthcare workers are highly susceptible to, particularly during these chaotic times.\\nYoga prevents stress, emotional, and excessive eating\\nIf you’ve ever done shift work, you’ll understand how it throws off your circadian rhythm and eating habits. \\nMany healthcare professionals work anywhere from 12-72 hour shifts. They almost never get off of work on time, and they don’t often get a chance to have a real meal, instead snacking or filling up on caffeinated beverages with virtually no nutritional value.\\nThis irregular pattern of eating (or \\nnot\\n eating) under really stressful and even traumatic circumstances often leads healthcare professionals to stress eat, emotional eat, or overeat once they have an opportunity to.\\nYoga can help healthcare workers get the nutrition they need while not overeating! Because yoga helps lower stress levels and brings more self awareness, people who participate in a regular yoga practice eat more fruits and vegetables, have healthier food cravings, and are better able to manage emotional eating.\\nAnd because bad eating habits affect sleep, contribute to weight gain, and don’t provide sustainable energy, yoga inadvertently alleviates the need to carb load and fill up on foods that contain refined sugars. Which is a common tactic of healthcare workers when they’re exhausted.\\nSo to recap a bit, consistent yoga practice not only \\nprevents\\n bad eating habits, it plays a huge role in increasing energy, getting better sleep, and not gaining unnecessary weight!\\nWhich leads us to…\\nYoga for healthcare worker bodies\\nHealthcare professionals are notoriously known to exert a lot of physical energy for their jobs. They’re lifting and moving people from one location to another, spending hours upon hours on their feet, bending, stooping, twisting.\\nIt’s imperative they stay in optimal physical condition. Yet, so many aren’t. Why?\\nWell, besides the fact they typically aren’t eating to fuel their bodies, getting enough sleep, or handling their stress well, they just don’t have time. Or are too exhausted to make time.\\nThe good news about yoga is you don’t need a lot of time and, as we’ve said before, don’t need a lot of space or equipment.\\nThere are so many different types of yoga. Most forms strengthen, lengthen, and tone the body. But even yoga that is focused solely on flexibility is great for healthcare workers. The stronger and more flexible their bodies are the more likely they are to not get injured. \\nWhich means they can keep saving lives!\\nHere at My Yoga Teacher, we believe any type of yoga is good yoga, but here are some specific types of yoga we believe would be specifically beneficial for healthcare workers and what it’s best for:\\nPower Yoga, Ashtanga Yoga, and Bikram Yoga - These are all challenging forms of yoga and equate to vigorous exercise. All poses are doable (or modifiable) for any fitness level or body shape. These types of yoga burn just as many calories as any cycling or kickboxing class, but you still get the meditative benefits!\\nHatha Yoga, Anasura Yoga, and Iyengar Yoga - These are all gentle forms of yoga, slow moving and are more focused on the actual poses, the stretch, and gaining flexibility. While all forms of yoga include breath work, these forms of yoga are particularly focused on breathing, releasing tension and stress.\\nRestorative Yoga - This form of yoga typically includes the use of props such as bolsters, blocks, blankets and straps and is very focused on restoring the mind, body, and spirit.\\nPracticing yoga as little as 15-20 minutes a day three times a week improves flexibility, strength, and mobility. While most of the classes at My Yoga Teacher are longer than that, your yoga practice is just that...yours. \\nThat means you can do as little or as much of any class as you want or have time for!\\nIf you haven’t checked out My Yoga Teacher yet, you definitely should give it a try! Especially if you’re a healthcare worker! There is a class for everyone, group and 1:1 classes available. Most all are taught by expert yoga instructors from the birthplace of yoga, India. We pride ourselves in offering premium yoga classes you simply can’t find anywhere else! \\nGrab your 2-week free trial here and join us on the mat, wherever in the world you may be!\\n\\nNamaste.\\n\n\n\n"},"createdAt":"2021-08-21T03:23:17.053441+00:00","author":{"name":"Will","pictureUrl":null,"teacherMytSlug":null},"category":["fitness","anxiety"]},{"title":"Sweat Much? Why Sweating During Yoga is Perfectly Healthy","coverUrl":"jfgwbkljrcdsqwnog26b.jpg","slug":"benefits-of-sweating","content":{"text":"It’s summer. And these July and August months are the hottest of the whole year. But it doesn’t have to be a hot yoga class for you to sweat during yoga!\\nWhile \\nMyYogaTeacher\\n doesn’t offer hot yoga classes, I wanted to talk about a common misconception that many new yogis have. \\nThat is the idea that “I shouldn’t be sweating. It’s only \\nyoga\\n.” But the truth is you actually \\nshould\\n be sweating! At least to some extent. We’re not saying you should have to wring out your shirt after that hatha yoga class in your air conditioned home. But there should be at least some moisture leaving your body.\\nYou see, yoga is a detoxifying form of \\nexercise\\n. Any type of yoga is.\\nWith the various series of folds, twists, balances and stretches that occur during a yoga practice, your organs release toxins. One of the ways those toxins escape is through sweat!\\nSo let’s uncover why sweating during any \\ntype of yoga class\\n is not only normal but healthy! \\nIf you haven’t checked out the classes with MyYogaTeacher yet, \\nI invite you to grab your free 2-week trial here!\\n You’ll gain access to 35+ different classes taught by expert yoga instructors from the birthplace of yoga, India!!\\n1. Boost your immunity\\nWhen your body warms up and begins to sweat, it reacts internally similar to when you have a fever. Like it’s trying to fight off an illness.\\nYour body’s response to that is the creation of more white blood cells, the immunity boosting cells that battle any illness or disease that gets into your system!\\nWhen that process is combined with your body’s release of toxins from your organs, it means sweating is literally making you healthier!\\n2. Improves your heart health\\nIf you’re sweating during yoga, it’s because your body is working. Whether you’re out of breath or not, your heart is pumping harder. When your internal temperature rises, your body needs to cool off. And one of the ways it does that is through sweating! The heart rate increases to increase circulation of fluid needed to escape through your pores and cool down your body!\\nIt’s an amazing thing.\\nYour heart is a muscle and gets stronger when it gets exercise too! Similarly to your other muscles. So whether it’s pumping harder because you need more oxygen (like during a rigorous yin yoga flow) or it’s pumping harder to force out toxins, or cool the body down, sweating means that heart muscle is getting stronger.\\nThis leads me to…\\n3. Improves skin health\\nIf you don’t know already, a regular yoga practice is a surefire way to ease a whole host of skin problems. If you have hormonal acne, eczema, or psoriasis, yoga can help.\\nAlso, yoga is scientifically proven to reduce stress and decrease inflammation, two major culprits of skin problems.\\nOutside of all of that though, sweating eliminates toxins that may also be contributing to skin issues, which comes with a side dish of anti-aging! Who doesn’t want to have younger, healthier looking skin? Raise your hand.\\nThe fact is, sweating also means that more blood is being brought to the surface of your skin. And blood carries fresh oxygen and nutrients that your skin needs to flourish!\\n[CTA-GC]\\n4. Boost in brain health\\nThis is fairly new information, but doing enough activity to even break a mild sweat is good for your brain. \\nEspecially\\n in older people.\\nScientists have discovered that physical activity literally boosts brain health. And since yoga is one of the safest forms of activity that anyone could possibly find, we’re a huge fan of “sweating it out” in your yoga practice!\\n5. Releases toxins\\nHere at MyYogaTeacher, we do understand that some topics are a bit touchy and maybe even a little controversial. But scientific research does show that toxins are released through sweat, just like they are through urination.\\nBesides releasing small amounts of heavy metals, chemicals like BPA (found in plastics) and PCBs (found in plastics, adhesives, electrical equipment and bunches of other common objects) are also released through sweating.\\nAnd since yoga literally helps your organs excrete toxins, it makes sense that sweating during yoga, no matter how gentle or easy a practice you may have, is definitely a good thing!\\nThe fact is, we are happy if you’re doing any form of safe exercise that gets your blood pumping, sweat flowing, and makes you happy! But we also understand the multitude of benefits yoga offers that no other form of exercise does.\\nYoga is unique in that way. MyYogaTeacher has created an online studio complete with dozens of different live yoga classes that you can do anywhere at any time. And all of our yoga instructors come packing a ton of experience, education, and expertise. They truly care about the success of their students!\\nWe’d really love to see you on the mat! \\nSo if you haven’t signed up yet, here’s the link to grab your 2-week free trial of MYT.\\n So you can see (and sweat it out) for yourself!"},"createdAt":"2021-07-22T19:04:11.630878+00:00","author":{"name":"Will","pictureUrl":null,"teacherMytSlug":null},"category":["fitness"]},{"title":"How to get rid of Puffy Eyes and Eyebags","coverUrl":null,"slug":"puffy-eyes-and-eyebags","content":{"text":"Many of us deal with\\n baggy and puffy eyes\\n because of too much \\nstress, screen time, lack of sleep, unusual water retention, or simply ageing\\n. No matter what the underlying cause might be, it is always manageable and, in fact, reversible too.\\nThere are both long term and short term ways to get rid of puffy eyes, and I suggest you get started with both of them.\\nA fast solution to get rid of puffy eyes\\nA \\nprimary antioxidant\\n that helps us cool down our eyes, rejuvenate, and de-puff them is \\nTEA BAGS!\\n \\nPlacing cooled tea bags on your eyes will not only help you with dark circles, under-eye bags and puffy eyes, but they also force you to close your eyes so you can relax, unwind and get that digital detox we need. Teabags have mind-blowing anti-inflammatory and soothing properties; the most popular ones are green tea, chamomile, or black tea bags.\\nTo get started with this, you need to keep the tea bags in the refrigerator after use. Then, place the cooled bag on your eyes for about 5-10 minutes.\\nA long-lasting solution to get rid of those bags under your eyes\\nA more long term approach is to address the \\nroot cause\\n. It may be your lifestyle, an imbalanced diet, or simply dehydration.\\nBuilding up a face yoga routine will help you manage eye bags and puffiness in the long term. \\nFace yoga exercises and massages for the eyes boost blood circulation, regulate lymphatic drainage, strengthen the muscles around the eyes, uplift them, rejuvenate, and de-stress your eyes, helping you get rid of the dreaded panda eyes too!\\nIt’s super easy to stick to and won’t require more than 10 minutes in a day. If you're interested in getting rid of Puffy Eyes and Eyebags, you can \\nclick here to try my “Yoga for Healthy Hair and Skin” class\\n to learn and practice face yoga drills and techniques for easi"},"createdAt":"2021-07-14T08:58:38.638996+00:00","author":{"name":"Rashika","pictureUrl":null,"teacherMytSlug":null},"category":["fitness"]},{"title":"What Causes Pigmentation and Dull Skin","coverUrl":"sgny9bgp0stp94uoridl.jpg","slug":"pigmentation-and-dull-skin","content":{"text":"First things first, pigmentation is very normal, and you shouldn’t be sad to have it, because just like wrinkles, pigmentation can also be a sign of ageing, but but but…. There are many things you can do to prevent and reduce it. Let’s dive into it!\\nWhat causes pigmentation in the first place?\\nSun damage is the most common cause of skin pigmentation and burns; sometimes, certain medications could also trigger pigmentation. \n\nThe most common cause of skin pigmentation and burns; dark patches and dark spots, uneven skin tone could also be sometimes triggered by certain medications, or if you recently gave birth, experiencing body and face pigmentation because of all the crazy hormones is pretty common too. \n\nIf you recently gave birth, experiencing body and face pigmentation is common because of all the crazy hormones.\\nFinally, if you have entered your menopause recently, you might have experienced hot flashes, sleep interruptions, changes in mood or more pigmentation on your face.\\nHowever, it’s normal to experience this as we move from one life stage to another. \\n[CTA-DEFAULT]\\nHere are a few handy tips to prevent and reduce pigmentation:\\nFirst and foremost, swear to protect yourself from the sun with an SPF40+ sunblock, hats and sunglasses. Yes, even on the days it’s visibly cloudy, the harmful UV rays are ever-present.\\nAdding to that, a healthy diet full of fresh fruits and veggies, significantly those rich in vitamin C, will help you to maintain healthy skin in the long term. Vitamin C has brightening properties that can help heal blemishes and reduce hyperpigmentation.\\nAnd Finally, \\nface yoga and massages\\n will help you eliminate unwanted \\npigmentation\\n by boosting blood circulation, regulating lymphatic drainage and the skin cells regeneration process, and increasing collagen and elastin production, resulting in a natural shift to glowing radiant and even skin tone.\\nIt’s easy, quick to follow and quite therapeutic too. If you're interested in getting rid of Pigmentation, you can \\nclick here to try my “Yoga for Healthy Hair and Skin”\\n class to learn and practice face yoga drills and techniques for easier management."},"createdAt":"2021-07-14T08:37:43.422018+00:00","author":{"name":"Rashika","pictureUrl":null,"teacherMytSlug":null},"category":["fitness","restorative"]},{"title":"Using Your Core: How Yoga for Your Core Beats Traditional Ab Workouts","coverUrl":"kzbzykw7qptix3xwfo7h.jpg","slug":"yoga-for-core","content":{"text":"Have you ever heard someone say that? \\n\\n“Use your core!”\\n\\nMaybe it was a trainer, a dance teacher, or perhaps a yoga instructor! That’s because (as I’m sure you already know) your core muscles are imperative to protecting many other parts of your body!\\n\\nWe wouldn’t be preaching (aka screaming) it so much if it wasn’t important.\\n\\nThere are many types of core workouts and exercises specifically for your abdominal muscles. And I’m not saying they’re ineffective. They are, when done correctly.\\n\\nPart of the problem is that people don’t do the exercises correctly.\\n\\nThe other part of the problem I’ll discuss below.\\n\\nOr, if you wanna check out my \\nYoga for Core and Muscle Strengthening\\n on myYogaTeacher, you’ll see the differences for yourself! We’d love to have you!\\n\\nNot a myYogaTeacher member yet? Really?! You’ve got to check it out. \\nGet your 2-week free trial here and experience my class and over 35 others.\\n There’s a yoga class for everyone. Literally!\\n\\nIn the meantime, let’s dive into how yoga for your core is different – and more beneficial – than traditional core exercises.\\n\\nYoga for your core is more efficient\\n\\nWhy would you spend all your time conditioning individual muscle groups when you could be working multiple muscle groups all at once?\\n\\nYoga is a dynamic practice. Meaning you’ll be working your core while doing everything from something simple like tree pose to something more complicated like plough pose.\\n\\nAnd everything in between. There is almost never a time during a yoga session when you’re not using your core.\\n\\nExcept in savasana, of course. Where you absolutely deserve to not use your core!\\n\\nAnd speaking of dynamics…\\n\\nYoga for your core is much more dynamic\\n\\nSo not only are you using your core in almost every single yoga pose, in ever single yoga session, you are using those muscles differently than you would with traditional ab exercises.\\n\\nFor example, in boat pose, you’re working your upper and lower abdominal muscles, even your obliques. You’re also working your thighs, glutes, and your arms! All in one move.\\n\\nThere are lots of yoga poses specifically for your core muscles. \\n\\nPlank, for instance. Plank is a part of a regular yoga practice or flow. You’ll work your arms, shoulders, back, glutes, thighs and every single ab muscle you’ve got.\\n\\nTrust me. You’ll feel it!\\n\\nAny core yoga pose will work more than just one muscle group, unlike traditional ab exercises.\\n\\nYoga for your core is safer\\n\\nDo you know how easy it is to injure yourself doing traditional ab exercises?\\n\\nIt is. Mostly because people do the exercises incorrectly. Which is easy to do when you’re tired or straining one group or set of muscles.\\n\\nCrunches, for instance. A seemingly simple exercise.\\n\\nWhen you’re tired or your core is tired, you will have a tendency to pull on the back of your neck or lead with your head instead of your abs. This puts a ton of strain on your neck and spine and can cause injury.\\n\\nUsing various different ab machines can put strain on other muscles and not even help you strengthen your abdominal muscles at all.\\n\\nThere are plenty of other examples I could give, but suffice it to say that yoga is just safer. One, you’re using your core even when the asana isn’t focused on your core. Two, yoga is all about body awareness and bringing harmony to your inner and outer self.\\n\\nWhich means if you’re straining in areas where you shouldn’t be, you’ll realize it fairly quickly and know how to correct it.\\n\\nYoga for your core provides variety\\n\\nYou know traditional core workouts are boring. I’ll admit it for you so you don’t have to.\\n\\nDoes anyone actually like doing ab workouts? No, probably not.\\n\\nThat’s because they are the exact same “tried and true” exercises that have been taught and preached to us for years and years and years.\\n\\nBut guess what? Yoga is older than those exercises! (You probably knew that already)\\n\\nThere are hundreds – possibly thousands – of different yoga flows. There are over 20 different types of yoga. Combined with the many different yoga poses, this means that the possibilities of core workouts are almost endless!\\n\\nYou could probably do something different every single day for the rest of your life!\\n\\nCan you say that about traditional ab workouts? No. Because it’s the same exercises just in different sequences. There’s usually only one way to do them too. Which is very limiting.\\n\\nYoga flattens your belly\\n\\nIsn’t that what we all want?\\n\\nFlatter, stronger abdominal muscles?\\n\\nA strong core protects our back, our entire skeletal system. Having a flat tummy helps prevent things like heart disease, stroke, high blood pressure, heart attacks, diabetes, and even asthma!\\n\\nSomething you don’t get with traditional abdominal exercises is cardio.\\n\\nNot all yoga provides cardio, of course, But there are many types that do. As a matter of fact, some types of yoga burn more calories per hour than many conventional exercises like running, the elliptical, or swimming.\\n\\nThe point is, yoga is a safe, healthy all in one form of exercise with benefits that far exceed a strong core and loss of belly fat! \\n\\n\\nWant to see for yourself? Take my \\nYoga for Core and Muscle Strengthening \\nclass for a test run! Let me know you read this blog post and I’ll be sure to talk about it in class. If you haven’t joined myYogaTeacher yet, you definitely should. \\nHere’s the link again to get your 2-week free trial.\\n You’ll have access to all the classes that MYT has to offer and can even chat with the instructors, all of which are expert yoga teachers!\\n\\n"},"createdAt":"2021-06-25T14:08:50.296931+00:00","author":{"name":"Namrata","pictureUrl":null,"teacherMytSlug":null},"category":["fitness"]},{"title":"What Is Ashtanga Yoga: Build Strength and Improve Focus With This Practice","coverUrl":"mytoui6nn8qspxvospgl.png","slug":"what-is-ashtanga-yoga","content":{"text":"What Is Ashtanga Yoga?\\nAshtanga yoga is a modern evolution of a traditional yoga practice that focuses on a structured series of poses involving intense movement, flexibility, and discipline.\\n\\nAshtanga yoga is an intensive physical and mental practice where practitioners are asked to push through emotional baggage and other mental blocks to bring about mental awareness and mindfulness as well as physical improvements.\\n\\nThe practice of Ashtanga was popularized by Sri K. Pattabhi Jois during the 20th century. It's a challenging practice that focuses on increasing strength, flexibility, and cardiovascular endurance using a combination of weight-bearing postures as well as Surya Namaskara A and B (sun salutations). Surya Namaskara A and B are a dynamic, fast-moving series of postures that are completed between each of the static poses in this practice.\\n[CTA-DEFAULT]\\nThree Principles of Ashtanga Yoga\\nAshtanga yoga is rooted in the concept of \\ntristhana\\n. This concept encourages practitioners of this \\ntype of yoga\\n to focus on introspection. This means that, despite the dynamic poses and difficult weight-bearing postures, Ashtanga is intended to be meditative.\\n\\nThere are three pillars of \\ntristhana\\n:\\n\\nPranayama\\nPranayama, or breath, is the foundation of Ashtanga. The breathing method Ujjayi, or \"ocean breath,\" that's used in Ashtanga is intended to energize the body and increase concentration. This pranayama has been credited with improving oxygen levels.\\n\\nAdvanced Ashtanga practitioners can expect to learn additional pranayama techniques.\\n\\nAsana\\nThe asanas used in Ashtanga are a mix of standing and seated postures interspersed with Surya Namaskara. The order of asanas in Ashtanga is prescribed, it doesn't change from session to session. Through these asanas, you'll activate three primary lock points in the body, known as \\nbandhas\\n:\\nMula bandha\\n, located at the base of the spine\\nUddiyana bandha\\n, located slightly below the belly button\\nJalandhara bandha\\n, located near the throat\\nDrishti\\nA specific \\ndrishti\\n, or focal point, is used in each asana. This refers to where you fix your gaze during practice and creates a focused and meditative practice.\\n\\nHistory of Ashtanga Yoga\\nAshtanga yoga was created by Sri. K. Pattabhi Jois, an Indian yoga teacher and scholar. The classical form of this practice was introduced in \\nThe Yoga Sutras of Patanjali\\n. Jois adapted Patanjali's concepts, combining those concepts with modern \\nVinyasa yoga\\n in 1948.\\n\\nBenefits of Ashtanga Yoga\\nAs with all yoga, there are several benefits associated with practicing Ashtanga. Here are some of the benefits you'll discover with regular practice:\\n\\nBetter Balance\\nAshtanga yoga includes a lot of inversions and arm balances, using the breath to bring balance. Over time, practitioners build the balance and strength to maintain their posture throughout the practice. This has been linked to better balance and postural stability in a group of visually impaired adults (\\nPLOS One\\n, 2015). It's also been linked to a lower risk of falls in people with neuromuscular diseases and older adults (\\nAmerican Journal of Occupational Therapy\\n, 2019).\\n\\nIncrease Flexibility and Range of Motion\\nAshtanga yoga will also increase flexibility and range of motion through poses that stretch and lengthen your muscles, release tension, and lubricate the joints.\\n\\nBuild Muscle and Increase Strength\\nPoses in ashtanga yoga use your bodyweight to build muscle and increase strength. In a December 2015 study from the \\nJournal of Sports Science and Medicine\\n, it was discovered that Ashtanga yoga increased lean body mass.\\n\\nImproved Mental Health\\nAshtanga stimulates the parasympathetic nervous system, allowing your body to rest and decreasing stress and anxiety. This, in turn, can help improve your mood and increase happiness, as well as calming the mind.\\nAccording to a 2017 review in the \\nJournal of Evidence-Based Complementary Alternative Medicine\\n, yoga has been linked to decreased feelings of anxiety and depression. Plus, practicing yoga has been credited with decreased stress markers like heart rate, cortisol levels, and blood pressure (\\nJournal of Psychiatric Research\\n, 2015).\\n\\nWhat To Expect in an Ashtanga Yoga Class\\n\\nIf you're new to Ashtanga, here's what you can expect from a typical class:\\nRepetition. The moves of Ashtanga are prescribed and don't change from session to session.\\nFast pace. Classes usually start with several sun salutations. Then, there are vinyasas (think mini-sun salutations) between the seated postures.\\nBreathing. Ujjayi breathing is a staple of Ashtanga, so classes are generally filled with the sounds of yourself and other practitioners doing this hissing pranayama.\\nLots of forward bends. The Primary series includes a lot of them.\\nForm corrections. In an in-person Ashtanga class, this usually means form corrections through physical touch by the teacher. With myYogaTeacher, those corrections will be given audibly.\\nPractice Ashtanga Yoga Safely With myYogaTeacher\\nAshtanga is perfect for the lovers of routine among us since the practice includes a set sequence of poses. There are six different Ashtanga series: Primary, Intermediate, and four Advanced series. Each series builds on the last, leading you through increasingly difficult asanas.\\n\\nThe Primary series in Ashtanga will probably be the most familiar to most yogis. It includes poses that you'll find in a standard Vinyasa yoga class, though in an Ashtanga class, the flow will always be the same. The Primary series is intended to focus the mind as well as purify and tone the body.\\n\\nThe Intermediate series begins in the same way as the Primary series but includes headstand variations, more backbends, and challenging twists. This series is intended to purify the nerves.\\n\\nThe Advanced series are, of course, the most challenging. You'll need to wait for these until your teacher has deemed it safe for you to proceed. And, just so we're clear, Ashtanga yoga is challenging right from the Primary series.\\n\\nYou can practice Ashtanga yoga with myYogaTeacher several times each week. We even offer a class called the \\nBeginner's Guide to Sun Salutations\\n that can be a nice way to ease into Ashtanga if you've never tried it before.\\n\\nWant to join us? We'd love to offer you a \\nfree two-week trial of myYogaTeacher\\n! With the two-week free trial, you'll get access to not only our Ashtanga classes but 35+ live online classes every single day. All classes are led by experienced and talented Indian yoga teachers who are well-versed in multiple styles of yoga and able to offer in-the-moment form corrections to keep you safe and your practice flowing.\\n\\n\\nAshtanga\\n is a dynamic and strenuous yoga practice. Proper form and technique are important to keep you safe and improve the effectiveness of this practice. If you have any health concerns, please consult with your doctor before practicing. And remember, poses can always be modified to your unique needs.\\n\\nAshtanga not really your thing (yet)? We've got you covered. myYogaTeacher has classes that are perfect for any yoga, beginner to advanced. Even if you're interested in breathing and meditation alone, you'll find the right class and teacher for you on our platform. \\nSign up for a free two-week trial\\n to check us out!"},"createdAt":"2021-06-08T12:10:05.299425+00:00","author":{"name":"Will","pictureUrl":"will.jpeg","teacherMytSlug":"will-1"},"category":["fitness"]},{"title":"5 Reasons to Choose Prenatal Yoga Over “Regular” Yoga When You’re Pregnant","coverUrl":"sbmgxyrxu4ntwvoqxuyy.jpg","slug":"prenatal-yoga-benefits","content":{"text":"I am in no way saying prenatal yoga is for “irregular” people or that being pregnant makes you an irregular person.\\n\\nBut when it comes to distinguishing between prenatal yoga practices and other types of yoga, I’ve found that many people use the phrase “regular yoga.” So for the purpose of this article, that’s the phrase I’ll use!\\n\\nPregnancy is such a beautiful thing. Miraculous!\\n\\nIt is always amazing to me that the female human body can create and grow another human. The changes that come along with pregnancy? Not always so amazing.\\n\\nYoga during pregnancy is an excellent way to alleviate some of those yucky pregnancy symptoms, like nausea, vomiting, acid reflux, and lower back pain. But not all regular yoga poses are meant for pregnant women.\\n\\nThat’s why I chose to start a \\nPrenatal Yoga class with myYogaTeacher!\\n My class is specifically designed for expectant mothers. It’s not just a modified “regular” yoga class. The Prenatal Yoga class addresses many of the changes and challenges that result from being pregnant.\\n\\nIf you’re not an MYT member yet, please join us! You get access to 35+ different group classes every day, taught by experienced and expert yoga instructors from the birthplace of yoga, India! \\n[CTA-DEFAULT]\\nIn the meantime, let’s talk about why it’s important to choose an actual prenatal yoga class taught by someone experienced in yoga for pregnant women instead of a regular or more traditional yoga class.\\n\\n1. A prenatal yoga class will not require you to lie on your back or belly like most regular yoga classes will.\\n\\nIt may sound pretty obvious to you that lying on your belly at any point during pregnancy isn’t healthy for you or the baby.\\n\\nPlus, it’s certainly not going to be comfortable!\\n\\nLying flat on your back during the second and third trimester of pregnancy is also not recommended. The weight of the baby and your uterus puts pressure directly on your back, spine, intestines, and vena cava – the main vein that carries deoxygenated blood back to the heart from your lower body.\\n\\nMany poses in traditional yoga classes require you to lie flat on your back and stomach. These should be completely eliminated from a yoga practice for pregnant women.\\n\\n2. Prenatal yoga will not include advanced inversion poses or arm balances.\\n\\nFirst of all, if you’ve never had any experience doing inversions, while you’re pregnant is not the best time to learn.\\n\\nEven if you have, inversions and arm balances can be potentially dangerous while you’re pregnant, particularly during your second and third trimester. You may not realize it quite so much while you’re standing, but a growing belly and changing hormones can easily throw you off balance, causing injury to you or baby.\\n\\nPrenatal yoga is designed to be safe for pregnant women in every trimester. So you will not ever be asked to do asanas like crow, headstands, chin stands, shoulder stands, or plough pose.\\n\\n3. You will use more props during prenatal yoga than you would in a regular yoga class.\\n\\nGet your gear ready, because you’ll need it! Prenatal yoga helps relieve stress and anxiety as well as many other pregnancy symptoms. \\n\\nSo don’t begin your practice without these items:\\n\\nYoga straps\\nBlocks\\nYoga bolster (or couch cushion, several folded blankets or pillows)\\nA body pillow\\nYoga knee pad\\nThicker yoga mat\\nOptional: Wide foam wedge\\n\\nBeing in the middle of a yoga practice and not having everything you need can be stressful. Which is the exact opposite of what yoga is supposed to be. You may even need a chair for stability during standing poses. So have one nearby!\\n\\n\\n4. Your prenatal yoga class will never be hot.\\n\\nIf you’re taking it with me at myYogaTeacher, you’ll obviously be able to adjust the temperature of your yoga space to whatever makes you feel the most comfortable. \\n\\nThat’s one of the glorious things about virtual yoga!\\n\\nPrenatal yoga should not ever be done in a hot space, whether it’s a room or outside. Hot yoga can cause hyperthermia (not hypOthermia). This is when your body’s internal temperature is 104 degrees or higher.\\n\\nThis is extremely dangerous for expectant mother and baby!\\n\\n5. Prenatal core work is done very differently.\\n\\nI mentioned earlier that lying on your back during pregnancy isn’t recommended, particularly during the second and third trimesters.\\n\\nThat means that prenatal yoga core work is performed very differently.\\n\\nTypically, I try to incorporate core work into the prenatal asanas, but we also do core work standing up and on our hands and knees. This allows expectant mothers to safely strengthen their abdominal muscles during pregnancy.\\n\\nHaving a strong core is really important, but especially when you’re pregnant. It protects your back, helps support your growing belly, and helps you recover from pregnancy more quickly after giving birth.\\n\\n\\nI encourage you to regularly participate in yoga when you’re pregnant. It is generally considered safe unless you have high or low blood pressure or are having a high risk pregnancy. \\n\\nBenefits of prenatal yoga include:\\n\\nImproved sleep\\nBetter/more stable mood\\nRelief of aches and pains\\nImproved circulation\\nEasier childbirth\\nFaster recovery from childbirth\\nBuild strength and stamina \\n\\nWe’d love to have you join us in my \\nPrenatal Yoga Class! \\nWe’re not just there for yoga. We’re there to support one another during this huge transition in your life – and your body!\\n\\nIf you haven’t jumped on the virtual yoga bandwagon yet, it’s really easy to try it out with myYogaTeacher! \\nSign up for your 2-week free trial here and get access to the many wonderful classes MYT has to offer! \\n"},"createdAt":"2021-05-27T16:03:05.827253+00:00","author":{"name":"Supriya","pictureUrl":null,"teacherMytSlug":null},"category":["fitness"]},{"title":"What Is Power Yoga + Benefits and How to Get Started","coverUrl":"kvxf0e3khadgwkvsnlip.png","slug":"what-is-power-yoga","content":{"text":"What Is Power Yoga?\\nPower yoga is a fast-paced Vinyasa-style yoga that was modeled on Ashtanga and is heavy on cardio, is physically demanding, and emphasizes dynamic movement over meditative movement. Power yoga classes typically include fewer poses that are held for longer. As opposed to Vinyasa classes, which include more poses held for shorter periods.\\n\\nMillions of people around the world practice yoga for its physical, mental, and emotional benefits. In the West, power yoga is one of the most popular types of yoga. Power yoga is geared towards athletes and most classes follow a flow of fast-paced movements that are more physically demanding than other yoga styles.\\n\\nPower yoga might look different depending on where you practice, but there are a few key characteristics that most classes have in common:\\nPoses are held for a longer period of time (up to a minute) to help build strength\\nThe classes are built to increase heart rate\\nPoses include a blend of Vinyasa and Ashtanga\\nOrigins of Power Yoga\\nPower yoga is an offshoot of Ashtanga yoga and doesn't stick to a set sequence of asanas as \\nAshtanga\\n does. It came to popularity in the United States in the mid-1990s when Bryan Kest and Beryl Bender Birch separately took the Ashtanga yoga method and transformed it into a less rigid style of yoga. Yoga Journal credits Birch with creating \"the original power yoga\" in 1995, though Bryan Kest seems to be the one who actually coined the phrase.\\n\\nKest says that the original name was \"empower yoga,\" but that he shortened it to \"power yoga\" because it was just easier to say. He jokes that he even considered changing the name to \"grandma yoga\" because he believed that anyone could do it.\\n\\nWhen you consider that power yoga has oft been viewed as the realm of athletes or other already physically fit people, that might come as a surprise. However, Kest's \"empower yoga\" was intended to encourage practitioners to honor the needs of their own bodies during power yoga classes. This might mean you challenge yourself to do something you didn't think possible and it could also mean that you skip poses that just aren't possible for you.\\n\\nWhat to Expect From a Power Yoga Class\\n\\nIf you've never experienced a power yoga class, you're in for a treat. As we mentioned earlier, power yoga is a blend of Ashtanga and Vinyasa yoga. These classes offer immediate benefits and help you live a healthier, happier life. Here's what to expect from the typical power yoga class.\\n\\nYou Will Sweat\\nHydrate before, during, and after your power yoga class. Also, you'll want to have a towel handy to keep things dry and safe.\\n\\nYou Will Be Challenged Physically\\n\\nPower yoga\\n is hard. No ifs, ands, or buts about it. Holding poses for a minute or more is challenging on your body and the fast pace of these classes can make it more difficult to keep up. That doesn't mean that beginners can't participate in and get a lot out of power yoga classes. Just do what you can, push your comfort zone a bit, and have fun.\\n\\nYou Will Be Challenged Mentally\\nIn addition to the physical challenges of power yoga, there are mental challenges to such an intense practice, too. Even if you're already familiar with yoga, be prepared for how power yoga comes together to create a unique challenge.\\n\\nBenefits of Power Yoga\\n\\nLike all types of yoga, power yoga has its fair share of both physical and mental benefits. It's associated with improved posture and balance, better sleep, and a stronger immune system, for starters. Here are a few other benefits of power yoga to keep in mind.\\n\\nImproved Cardiovascular Fitness\\nPower yoga is fast-paced and endurance-based. This makes it a great option for improving cardiovascular health. Performing a cardio-heavy practice like power yoga regularly can help you strengthen your heart and lungs, improve cholesterol levels, control blood sugar and blood pressure, improve sleep, boost energy, and a whole lot more.\\n\\nIncreased Strength\\nSince power yoga includes long holds of certain poses, you'll find increased strength a benefit of the practice. As you hold a static pose for a period of time, your body will engage the muscles needed to keep you stable in the pose, increasing strength and endurance.\\n\\nImproved Circulation\\nPower yoga is going to get your heart rate pumping. In addition to the cardiovascular benefits, the increased heart rate also leads to better circulation. This means nutrients and oxygen will flow throughout your body better.\\n\\nBetter Stamina\\nPower yoga is a full-body strength and cardiovascular workout that will help improve your stamina (the ability of your body to sustain prolonged physical and mental effort).\\n\\nImproved Motor Function\\nA \\n2016 study\\n found that people with Parkinson's disease who practiced power yoga two times a week had significant improvements in tremors and muscle rigidity. Further, power yoga increased muscle strength and power in study participants.\\n\\nReduced Stress\\nDespite the fact that power yoga is less meditative than other types of yoga, it still contributes to overall reductions in stress and anxiety and promotes feelings of calm and relaxation. A \\n2017 study\\n found that power yoga decreases the body's cortisol levels and suggests that just a single power yoga session might prompt a noticeable reduction in stress.\\n\\nJoin myYogaTeacher for a Safe and Effective Power Yoga Experience\\nPower yoga is a fast-paced yoga style that will help you build strength and endurance. While it does require you to \\nbe mindful of your breathing\\n, it's not a meditative class. Instead, power yoga emphasizes dynamic, powerful movements and long holds of poses to get the most physical benefit.\\n\\nWhile power yoga can be practiced safely by just about anyone, the practice isn't suitable for everyone. Pregnant people are cautioned against power yoga as certain poses can cause complications during pregnancy. If you're pregnant, check out one of our prenatal yoga classes and save the power yoga for postpartum!\\n\\nIn addition to pregnancy, there are a few other reasons you might want to avoid power yoga:\\nDiabetes\\nHeart problems\\nCarpal tunnel\\nRecent surgery\\nRecent physical injuries\\nIf any of the above apply to you, that doesn't mean you absolutely can't practice power yoga. However, you should definitely seek out the advice of your doctor for approval.\\n\\nIf you like to sweat, power yoga is probably a good fit for you. If you have some experience with yoga and a decent level of fitness, why not give it a shot? Join a power yoga class with myYogaTeacher! \\nSign up for a free two-week trial\\n and get access to 35+ live online classes every day."},"createdAt":"2021-05-25T12:24:50.084958+00:00","author":{"name":"Will","pictureUrl":"will.jpeg","teacherMytSlug":"will-1"},"category":["fitness"]},{"title":"What Is Hot Yoga: Pump Up the Temp—And the Benefits!","coverUrl":"hotyoga_ckobw6cog4k610b73p7ectzwu.png","slug":"what-is-hot-yoga","content":{"text":"What is Hot Yoga?\\nHot yoga is a style of yoga that is practiced using a series of yoga postures in a heated room. The first form of hot yoga was Bikram Yoga, founded by Bikram Choudhury in the 1970s. Bikram Yoga is traditionally practiced in a room heated to 105 degrees Fahrenheit with a humidity level of 40%. Every Bikram Yoga class uses the same series of poses.\\n\\nOver time, and due to a desire to distance hot yoga from the controversy surrounding Choudhury, hot yoga came to refer to any yoga practiced in a heated room (80–100 degrees Fahrenheit).\\n\\nYoga originated thousands of years ago as a way to connect the mind and body. In the Western world, we tend to focus on yoga in terms of asanas, or movements, rather than the meditative and spiritual aspects of the practice.\\nThere are several different styles of yoga. One of the more popular styles focused on fitness is hot yoga. There are three main types of hot yoga, all of which have several benefits that we'll talk about later.\\n[CTA-DEFAULT]\\nTypes of Hot Yoga\\nBefore we get into the benefits of hot yoga, let's explore the three types of hot yoga you might run into in a yoga studio.\\n\\nBikram Yoga\\n\\nBikram Yoga was created by Bikram Choudhury in the 1970s and follows a 26-pose sequence consisting of one pranayama, one shatkarma (a purification to prepare for the session), and 24 asanas (postures or movements). Bikram Yoga classes generally last around 90 minutes and the room is heated to at least 105 degrees Fahrenheit with 40% humidity.\\n\\nHot Power Yoga\\nHot power yoga is an intense blend of Bikram and \\nAshtanga Yoga\\n. The room is heated to between 80–100 degrees Fahrenheit. Since Ashtanga is quite vigorous and the heat adds an additional challenge, this type of hot yoga can be especially challenging for beginners.\\n\\nHeated Vinyasa Yoga\\nHeated \\nVinyasa Yoga\\n is a flowing series of asanas practiced in a room heated 75–95 degrees Fahrenheit.\\n\\nBenefits of Hot Yoga\\nWhile hot yoga tends to be pretty intense and challenging, many come to hot yoga because it's also fairly relaxing. You work up a nice sweat and the heat makes your muscles more pliable and flexible. Let's look at a few of the benefits of hot yoga, according to research.\\n\\nImproves Flexibility\\n\\nAccording to a 2013 study, young adults who completed 24 90-minute Bikram sessions over the course of eight weeks showed \\nincreased flexibility\\n in their shoulders, hamstrings, and lower back compared to the control group that didn't practice yoga.\\n\\nIncreases Bone Density\\nBone density is something we often overlook when we think about health and the benefits of working out or practicing yoga. Since bone density declines with age, it's never too early to start taking steps to improve it. Premenopausal women and older adults are most at risk. In a 2014 study, premenopausal women were able to increase bone density in their necks, hips, and lower back by practicing Bikram Yoga over a five-year timeframe.\\n\\nIncreases Cardiovascular Endurance\\nWith the added heat and humidity in a hot yoga class, it's a lot more taxing on your cardiovascular system. One study in 2014 found that a hot yoga class is similar to a brisk walk (3.5mph) in terms of heart rate.\\n\\nReduces Stress and Eases Depression\\nYoga is wonderful for \\nreducing both stress and depression\\n, but hot yoga is a particularly great release. And science backs it up. A 2016 study of people who regularly practiced Bikram Yoga experience significant improvements to their mood and stress levels after a 90-minute practice.\\n\\nWhat to Expect From a Hot Yoga Session\\nAs you can probably imagine, hot yoga is, well, hot. The room will be anywhere from 75–108 degrees Fahrenheit and might have humidity up to 40%. This means that you should expect to sweat as your internal body temperature rises.\\n\\nHot yoga typically has shorter warmups than other yoga classes. Since the room is already warm, it takes less time to get your body ready and warmed up. After the quick warmup, you'll be taken through a series of postures. While Bikram has a specific set of moves, other types of hot yoga will vary. The class will likely last 60–90 minutes.\\n\\nPractice Hot Yoga Safely\\nThere are some potential safety issues involved with the practice of hot yoga. Here are three ways you can stay safe during your practice to avoid overstretching your muscles, dehydration, or heat exhaustion.\\n\\nCheck In With Your Body\\nEverybody's body has a different response to heat and movement. Be sure to check in with your body throughout your hot yoga practice. If you're tired, take a break. If you're thirsty, take a drink. If you experience signs of heat exhaustion (dizziness, nausea, confusion, weakness, or a prolonged elevated heart rate), excuse yourself from the room and take a seat somewhere you can cool down and hydrate.\\n\\nDon't Overstretch\\nHeat does amazing things for your flexibility. That means it's important to ease into stretches during a hot yoga session. Overstretching can lead to ligament tears, so take it easy and pay attention to your body. If you find yourself wanting to go deeper in your stretches than you normally do in a regular yoga class, ease back a bit.\\n\\nStay Hydrated\\n\\nYou will sweat during hot yoga. The heat combined with sweating can easily lead to dehydration. Be sure to drink water with electrolytes and take breaks as you need to.\\n\\nHot Yoga Contraindications\\nHot yoga is not recommended for everyone. Here are some of the contraindications associated with the practice. If you have any of these conditions, be sure to check with your doctor before practicing hot yoga.\\nElderly\\nHeart conditions like hypertension, hypotension, congestive heart failure, impaired coronary circulation, etc.\\nPregnancy\\nChronic diseases or conditions like Multiple Sclerosis, Parkinson's, diabetes with neuropathy, central nervous system tumors, and any conditions associated with impaired ability to sweat\\nAcute joint injury within 48 hours or until the swelling goes down (whichever is longer)\\nChronic joint diseases\\nEnclosed infections\\nHemophilia\\nFever\\nInsensitivity to heat\\nAlcohol addiction that's not in remission\\nDrunkenness\\nMedications like beta-blockers, barbiturates, diuretics, and antihistamines\\nSurgical implants or silicone\\nLearn More About Yoga With myYogaTeacher\\nHot yoga is an enjoyable practice that you can practice in a studio, your own home (try it out in your bathroom after a steamy shower!), or even outdoors on a hot day (wear sunscreen). It offers all the benefits you get from other styles of yoga but with the added bonus of tons of sweating. Be sure to stay hydrated and wear moisture-wicking clothes.\\n\\nReady to learn more about yoga? Grab your mat and \\nsign up for a free two-week trial of myYogaTeacher\\n where you'll get access to more than 35 live, online yoga classes every single day!"},"createdAt":"2021-05-05T20:07:09.885867+00:00","author":{"name":"Will","pictureUrl":"will.jpeg","teacherMytSlug":"will-1"},"category":["fitness"]},{"title":"Finding Your Yoga: Is Vinyasa Yoga Right for You?","coverUrl":"cknrms0iwi8eo0b79spx1oakp.jpg","slug":"what-is-vinyasa-yoga","content":{"text":"Just like you have a pizza preference, preferred workout location, or favorite type of toothbrush, you’ll definitely figure out that not all yoga is created equal. \\n\\nYou’ll find a preference. So how do you find the type of yoga that works for you?\\n\\nThere are so many yoga words floating around. Ashtanga, hatha, Iyengar, \\nvinyasa\\n. There’s power yoga, HIIT yoga, yoga for your core, yoga for flexibility. Aaaaaaaaaaall the yogas!\\n\\nSometimes, particularly if you’re just starting your yoga journey, you need guidance.\\n\\n[CTA-DEFAULT]\\n\\nThen you can come try out my class, \\nGo With the Flow - Vinyasa Yoga!\\n We have a lot of fun!\\n\\nVinyasa yoga is one you probably hear a lot. It’s almost a buzzword. Especially in yoga studios and gyms!\\n\\nSo let’s talk about what it is and if it’ll be the right fit for you!\\n\\nWhat is vinyasa yoga anyway?\\n\\nA vinyasa is a smooth transition between asanas (poses). The idea of vinyasa yoga is that you glide from one pose to the next seamlessly, using your breath to guide your physical movements.\\n\\nVinyasa yoga is a practice where many asanas are performed in what is called a flow. The practice is often not the same each time and fairly unstructured, which is nice because it creates new challenges each time. Plus, no one gets bored of the same old routine!\\n\\nWhile many instructors do make sure there are modifications in a vinyasa yoga class, there are a few things you should know before trying one out.\\n\\nVinyasa yoga isn’t for everyone right away.\\n\\nWhat is your fitness level?\\n\\nI am in no way saying that if you’re unfit, you should avoid vinyasa yoga. \\n\\nHowever, if you prefer a slower, relaxed yoga practice, vinyasa yoga isn’t for you. It’s usually a pretty fast paced practice and you’ll definitely get your daily dose of cardio by doing it! So be prepared to sweat.\\n\\nAlso, if you’re not familiar with matching your breath to your movements, and controlling your breathing (when you maybe feel like you’re dying...lol), then you might want to wait on this practice. \\n\\nUnless it’s specifically labeled for beginners. Then, by all means, go for it.\\n\\n\\nAre you an experienced yogi?\\n\\nI believe anyone can do any kind of yoga practice. But why make it more difficult than it has to be?\\n\\nNot knowing the poses when you’re in a big group of yoga enthusiasts can be pretty embarrassing. Which, I might add, is a benefit of taking myYogaTeacher classes. No one can see you but your teacher! And that’s only if you want them to. \\n\\nIf you’re not very experienced in the world of yoga, I recommend practicing common vinyasa yoga poses that you’ll encounter in a vinyasa yoga class. And practice them before taking the class!\\n\\nHere are some examples of vinyasa yoga poses you should be familiar with:\\n\\nUpward facing dog.\\nDownward facing dog.\\nChaturanga.\\nWarrior 1, 2 and 3 (three separate poses).\\nPlank.\\nLow lunge.\\n\\nAnd be prepared to quickly move from one pose to the next in your vinyasa practice. Because it can be challenging.\\n\\nSpeaking of challenges.\\n\\nWhat are the goals of your practice?\\n\\nDo you want to be challenged? Do you prefer focusing on core strength and posture or overall strength and flexibility? Do you want cardio or do you want slow and steady? Weight loss? Building muscle?\\n\\nIt’s important to examine what your goals are before you begin your practice. Even day to day.\\n\\nOne day your goal may be to get in some cardio and another day your goal may be to focus on stress relief. Whatever your goal is, make sure the type of yoga you’re going to practice that day matches your needs.\\n\\nVinyasa yoga can be extremely challenging or moderately challenging. Either way it’s not the easiest form of yoga to do. The focus will almost always be on overall strength, flexibility, cardio, and synchronizing the breath with the flow of movements.\\n\\nThat’s why vinyasa yoga is excellent for weight loss! It’s easy on your joints but also a vigorous workout. I just want to make sure you’re prepared for it!\\n\\n\\n\\nSo the truth is vinyasa yoga is right for anyone and everyone who wants to give it a go. But it’s always safe to go into something new well-prepared, right?\\n\\nThere’s a difference between being challenged in your practice and being so frustrated that you want to quit after the first sun salutation. I want you to feel like you are capable and empowered in whatever type of yoga you choose! So take these questions into consideration before jumping into your first vinyasa yoga class.\\n\\n\\nYou’re always invited to try out my Go With the Flow - Vinyasa Yoga class!\\n We have a lot of fun. I promise you’ll burn calories, sweat, and be challenged. And if you get frustrated, I’m right there to help and chat about how to make the class work for you!\\n\\nNot a myYogaTeacher member yet? You should check it out! There are 35+ different classes offered daily. Group and 1:1 classes. It’s such a supportive environment to practice yoga! \\nGrab your 2-week free trial here!\\n\\n\\n\\n"},"createdAt":"2021-04-21T15:48:41.654072+00:00","author":{"name":"Pamela","pictureUrl":null,"teacherMytSlug":null},"category":["fitness"]},{"title":"Yoga for Strength and Flexibility When You’re Not a Beginner","coverUrl":"pg22fjuqdf7dauppehmw.jpg","slug":"yoga-for-strength-and-flexibility","content":{"text":"It’s easy to find resources on yoga for strength and flexibility when you’re a beginner. They’re everywhere!\\n\\nIt’s just a matter of figuring out which resources are trustworthy or not. (Ahem, we’ve got you covered!)\\n\\nBut what about when you’re an advanced yogi? Or even intermediate? What if you’re already really flexible or strong or athletic or a dancer or a gymnast? How could yoga possibly challenge you when you can literally do almost all the things?\\n\\nThe amazing thing about yoga is that there’s always something new to learn!\\n\\nThat’s one of the reasons why I love teaching my \\nYoga for Strength and Flexibility class at myYogaTeacher!\\n Because we get students of all levels and it’s my job to challenge them!\\n\\nIf you haven’t tried any classes with myYogaTeacher yet,\\n sign up for your 2-week free trial here!\\n You’ll get access to my class and many others!\\n\\nIn the meantime, here are some ways my co-instructor, Shelly, and I create a dynamic class for everyone from yoga newbs to the born-to-do-yoga yogis!\\n\\n\\nStart with the basics\\n\\nNo matter what, the simplest moves are the building blocks to bigger moves! And, as an intermediate or advanced yoga practitioner, you should always move through those simple asanas as a part of getting into deeper ones.\\n\\nFor example, to get into headstand, you should first move through downward facing dog or crow pose. To get into wheel pose, you should first move through bridge pose.\\n\\nConducting our class and our practice like this allows beginner yogis to experience their own level of strength and flexibility that’s perfect for them while more advanced yogis can move on to harder asanas with more intention and while staying in alignment!\\n\\nHere’s a list of challenging yoga poses for strength and flexibility:\\n\\nHeadstand \\n- Begin in downward facing dog or crow pose.\\nCrow pose\\n - Begin in yogi squat.\\nBird of paradise\\n - Begin in side angle pose.\\nWheel pose\\n - Begin in bridge pose.\\nKing Pigeon pose\\n - Begin in pigeon pose.\\nFirefly pose\\n\\nIf you are unfamiliar with or inexperienced in these poses, I highly recommend seeking out an instructor who is via a 1:1 class or group class like mine designed to help you progress in these types of asanas!\\n\\nFocus on mindset and body awareness\\n\\nI’ve known extremely flexible and strong athletes, dancers, and gymnasts who can not perform many advanced yoga poses. Crazy right?\\n\\nYou’d think that as much as they move their bodies, stretch, strengthen and tone, that they’d be able to perform almost any yoga pose they want. But yoga isn’t just about the asanas. It’s about the mindset.\\n\\nYoga of any kind is focused on bringing awareness to the body and mind. Alignment. Breath. Focus.\\n\\nSometimes, athletes become so accustomed to their workouts and their sport that they no longer need to think about body awareness, breath, or mindset.\\n\\nYoga poses that build strength and flexibility for advanced yogis, athletes, dancers, or gymnasts require the use of muscles they may not normally use and a mental focus they may not have. These are things we particularly work on in my Yoga for Strength and Flexibility class!\\n\\nThe poses I mentioned above are hard. Truly. They’re no joke. And there’s even more challenging ones than those in the yoga world as well!\\n\\nSo there is always room for improvement in yoga, whether you’ve just started your yoga journey or have been on it for a hundred years.\\n\\nMental discipline and meditation\\n\\nWhen you’re first starting out in yoga, you’re enthusiastic, eager...willing. Showing up on the mat is mostly fun, even if you can’t do all the poses to their fullest extent.\\n\\nAs you progress, the poses that were hard are easy and you move on to more difficult poses. Sometimes these challenges are more frustrating than when you were a beginner doing easy poses.\\n\\nWhy? Because your expectations of yourself changed.\\n\\nThis is a normal part of growing in your yoga practice. It’s also why there is a strong focus on mental discipline and meditation in yoga, particularly with classes on myYogaTeacher, where all the teachers are from India. The birthplace of yoga!\\n\\nContinuing to build strength and flexibility when you’re already strong and flexible in yoga will truly mess with your mind if you haven’t developed a strong habit of showing up on your mat no matter what and meditating.\\n\\nMeditation and mental discipline help you approach challenges in stillness and concentration. They help you accept where you are in your practice while also pushing your body to move forward.\\n\\nThese two things are probably the most important aspects of developing strength and flexibility in yoga.\\n\\nWithout them, it is much easier to give up.\\n\\n\\nNo matter where you are in your practice, yoga will continue to help you be strong, toned, and flexible. If you’re unsure of how you can continue to grow in your practice because you’ve reached an advanced level, \\nsign up for your 2-week free trial of myYogaTeacher\\n and try some of the advanced classes there! There’s 35+ different classes to choose from every day!\\n\\nOr you’re always welcome to try mine and Shelly’s class, \\nYoga for Strength and Flexibility!\\n We’re more than happy to work with you to help you perform advanced asanas!"},"createdAt":"2021-04-16T20:53:32.240709+00:00","author":{"name":"Archana","pictureUrl":null,"teacherMytSlug":null},"category":["fitness"]},{"title":"7 Best Chair Yoga Poses To Practice Anywhere (Benefits & Complete Guide)","coverUrl":"chair_yoga_ckmw44kt43y1k0c8107r78vo7.png","slug":"chair-yoga-practice","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."},"createdAt":"2021-03-30T14:25:43.568064+00:00","author":{"name":"Gourangi","pictureUrl":"Gourangi-1.jpg","teacherMytSlug":"gourangi-1"},"category":["fitness","yoga_poses"]},{"title":"5 Ways Yoga for Weight Loss Works for Every Body","coverUrl":"VZWRIX5QWCBCAIYPVBZ2VYSKZY.jpg","slug":"yoga-for-weight-loss","content":{"text":"Yoga may not be the first thing you think about when it comes to losing weight. \\n\\nIf you’re overweight and you want to drop those pounds ASAP, your first thoughts might be HIIT workouts or running...high impact, fat shredding routines.\\n\\nAnd there’s absolutely nothing wrong with those!\\n\\nBut for some folks, those types of workouts can be dangerous, hard on their heart and joints. It can also be pretty deflating when you’re unable to complete those harder forms of exercise because of excess weight.\\n\\nThis is where yoga for weight loss comes to the rescue!\\n\\nYes. Yoga can help you lose weight, tone, strengthen, and build stamina while also protecting your joints. If you’re interested in trying out a yoga class specifically designed for those of you who need to drop some pounds or are just starting out in the world of workouts,\\n try my Yoga for Obesity class on myYogaTeacher!\\n\\n\\nBut, as we’ve said before, yoga isn’t just for a specific body type. It’s for every body type. So don’t think you have to be overweight (or not) to jump in!\\n\\n1. Yoga and food\\n\\nYou’re wondering how these two go together, right? Yeah, I thought so!\\n\\nOne of the major health benefits of yoga is self-awareness, mindfulness. People who practice yoga regularly become much more aware of how they’re feeling physically, mentally and emotionally.\\n\\nThere’s no shame at all in admitting that you grab those bad-for-you foods when you’re stressed, sad, mad, or tired. Or any other range of emotions. \\n\\nFood releases endorphins!\\n\\nHowever, studies have shown that practicing yoga and mindfulness does in fact help you resist overeating and comfort eating. You are more likely to recognize when you’re full, eat slower, and choose food options that are better for you.\\n\\nWhich leads me to #2…\\n\\n2. Sleep more, weigh less\\n\\nDid you know that quality sleep is associated with weight loss? True story.\\n\\nSleep deprivation, restriction, and low quality of sound sleep negatively impacts your weight, mind and emotions. And that is a disastrous combination! We eat more when we’re sleepy and trying to stay awake.\\n\\nThink about it. What do you eat or drink the most when you’re tired? Sodas? Fast food? Twinkies, Oreos, or some other sugar filled junk food? What do you eat or drink when you’re super emotional or need more mental clarity? \\n\\nWhen you don’t sleep well, you often don’t eat well.\\n\\nYoga has a ton of health benefits. One of them is better sleep! Yoga particularly helps those who are overweight sleep better. Being overweight itself can hinder good sleep. Snoring, being unable to get comfortable, aches and pains associated with being overweight. All of those are reasons you may not be getting good sleep. Or enough sleep.\\n\\nThere are several types of yoga for weight loss. There is also yoga to help you sleep better, such as yoga nidra or yin yoga! You can find lots of classes to help with sleep, including mine, at myYogaTeacher. \\nGrab your 2-week free trial here!\\n\\n\\n\\n3. Feel the burn \\n\\nYoga burns calories for sure! Which is exactly what you need to do to get in better shape and lose those unwanted pounds.\\n\\nThere are certain types of yoga for weight loss that are more effective at burning those calories than others. Power yoga, ashtanga, and vinyasa are three of the most common.\\n\\nBut if you’re a beginner and really struggling with weight gain or limited mobility due to injury or excess weight, a yoga class specifically for overweight yogis might be more beneficial for you to begin with. All the poses will have modifications. It’s a slower practice and there’s more guidance with alignment. Also, you may feel more comfortable and confident in a class that you know was designed with your body type and struggles in mind!\\n\\nAs you progress in your practice, you’ll feel much better about trying other types of yoga and poses that are meant to make you feel the burn and sweat it out! You’ll shrink physically but grow mentally and emotionally.\\n\\n\\n4. Yoga reduces stress\\n\\nLong term exposure to stress or stressful situations leads to increased cortisol levels. When cortisol levels are high for extended periods of time, it can lead to obesity.\\n\\nHigh cortisol levels have specifically been linked to excess abdominal fat and increased appetite. Of course, what does almost everyone do more of when they’re stressed? Eat! This act of eating more during stressful times has been proven to be directly correlated with our reaction to high levels of cortisol.\\n\\nHow do we combat stress in a healthier way?\\n\\nYou guessed it. Yoga and meditation!\\n\\nA regular yoga practice will reduce your stress levels, which, in turn, reduces your “comfort eating” and consumption of unhealthy foods. In essence, reducing stress reduces weight!\\n\\n5. Pain management = weight management\\n\\nMany overweight people are in pain. \\n\\nYour cholesterol and blood sugar may be perfect. Your blood pressure is pristine. Your doctor says your heart looks great. But your body hurts.\\n\\nA hurting body doesn’t want to exercise. But exercise helps a hurting body not hurt.\\n\\nIt’s a vicious cycle.\\n\\nYoga helps you lose weight, yes. But it also cures various aches and pains, no matter what that pain is due to. Whether your knees and back hurt because you’re overweight or because of previous injuries, yoga can help!\\n\\nAnd when we hurt less, we move more, right? When we move more, we burn more calories, strengthen muscles, gain more flexibility, reduce pressure on our joints, and are less likely to get injured or be in pain in the future.\\n\\nAnd that’s the kind of cycle you want to be in! It’s the kind we all want to be in!\\n\\n\\n\\nIf you’re struggling with a few extra pounds or…well, more than a few, yoga is there for you. We can do it together in\\n my Yoga for Obesity class\\n, where I’ve created a practice that is perfect for every body type. Not a member yet? \\nGet your myYogaTeacher 2-week free trial here and have access to 35+ different yoga classes every single day! \\n\\n\\n\\n"},"createdAt":"2021-03-11T14:28:17.393193+00:00","author":{"name":"Anusha","pictureUrl":null,"teacherMytSlug":null},"category":["fitness","weight_loss"]},{"title":"The Great Debate: Yoga or Pilates for Weight Loss?","coverUrl":"ckl9siabs142j09774ind6d2g.jpg","slug":"yoga-and-pilates-fusion","content":{"text":"What a dilemma. Yoga or Pilates?\\n\\nThey’re both easy on your joints, perfect for folks who are normally sedentary. They both provide a good stretch. \\n\\nWith Pilates, Barre, yoga, PiYo and all kinds of other similar classes, it’s no wonder you have a hard time choosing which is best for your weight loss goals!\\n\\nSo what’s the difference between Pilates and yoga and which one is better for dropping pounds, toning, and strengthening? \\n\\nWell, that’s the thing.\\n\\nThe answer is both. Which is why I chose to teach a \\nYoga and Pilates Fusion class on myYogaTeacher!\\n My intermediate-level class is the perfect mix of yoga and Pilates for weight loss.\\n\\nBut let’s talk about these two practices and how they differ!\\n\\nBenefits of Pilates\\n\\nOriginally called “Contrology,” Pilates is a form of exercise created in the 20th century by Joseph Pilates. Mostly, it was used as rehabilitation of wounded soldiers at the end of World War I and beyond. \\n\\nPilates consists of a group or sequence of repeated anaerobic exercises performed on a mat or other equipment. \\n\\nDespite what you may have heard, Pilates isn’t just for the serious athlete or professional dancer (or the injured soldier)! It is for everyone.\\n\\nPilates promotes:\\n\\nImproved core strength.\\nBetter posture and balance.\\nIncreased flexibility.\\nRelief of back pain.\\nInjury prevention.\\n\\nSound familiar? Of course, it does!\\n\\nThat’s because yoga also has these benefits.\\n\\nThe differences between yoga and Pilates are literally small but create a big impact. Pilates focuses on small, controlled movements that build muscle and help create stability in the body. Almost all the movements are designed to engage the core and back muscles.\\n\\nWhere yoga focuses on using the breath to release and relax, in Pilates, you’ll use your breath to initiate a muscle contraction.\\n\\nEvidence shows that a regular Pilates practice is beneficial for people suffering from arthritis, urinary incontinence, joint injuries, back pain, and even respiratory issues.\\n\\nNot only that, but Pilates works with yoga to help you lose weight and be healthier!\\n\\n\\n\\n\\nHow yoga compares to Pilates\\n\\nA regular yoga practice is often used to help achieve weight loss. Yoga is a much, much older form of exercise than Pilates but still has many similarities to the newer form of movement.\\n\\nFor instance:\\n\\nYoga and Pilates both require little or no equipment and can be done in fairly small spaces.\\nThey both emphasize belly breathing, also known as diaphragmatic breathing, and how to use it properly when exercising.\\nBoth forms of exercise can be easily tailored to varying fitness levels.\\nThey both help reduce stress and anxiety.\\n\\nIt makes sense that \\nmyYogaTeacher\\n would have a class that fuses yoga and Pilates together, right?!\\n\\nOne big difference between Pilates and yoga, though, is that yoga is considered a form of meditation. Yes, it’s exercise. Trust me, when you’re flowing quickly through asanas, you’ll feel the sweat trickling!\\n\\nBut it’s also about clearing your mind and making space for inner awareness, mental clarity, and better focus. It’s about bringing harmony to your inner and outer world.\\n\\nYoga is dynamic where Pilates is controlled.\\n\\nYin and yang. They complement each other.\\n\\n\\n\\n\\nSo Yoga or Pilates for weight loss?\\n\\nWe say both! \\n\\nVinyasa yoga is definitely going to burn more calories than Pilates. But Pilates is going to help you build muscle and tone in a more controlled way.\\n\\nHatha yoga, the most common form of yoga you’re probably familiar with, will give you a dynamic workout to help improve flexibility, while Pilates will help you strengthen your core and back muscles so you can do those challenging asanas better and safely.\\n\\nYoga will help your body release lymph from your muscles and organs so it can be cleansed in the lymphatic system. The muscle contractions from Pilates will help pump the lymph to all the right places. Both forms of exercise help with immunity and lymphatic system cleansing.\\n\\nThey both help you release stress and anxiety, which will promote better eating habits. And they both are very safe forms of exercise, even for people with injuries!\\n\\nTo me, there is no debate!\\n\\n\\nPilates and yoga work together to help you achieve your weight loss goals!\\n\\n\\n\\nYou can see for yourself! \\nClick here to get your free trial today!\\n You’ll have the ability to try out any of the 35+ daily live classes offered there. Including mine!\\n\\n\\nYoga and Pilates Fusion combines \\nthe best of both forms of meditative exercise in a way that promotes weight loss, immune health, flexibility, and toning. You can learn more about my class when you click the link. You’ll burn some calories in this dynamic, flowing class! I promise!\\n\\n\\n\\n"},"createdAt":"2021-02-17T18:49:49.948279+00:00","author":{"name":"Harshitha","pictureUrl":null,"teacherMytSlug":null},"category":["fitness"]},{"title":"Power Yoga: A 45-Minute Session to Strengthen Body and Mind","coverUrl":"power_yoga__ckl2uxydcc02m0969wfq920ht.png","slug":"power-yoga-session","content":{"text":"Power yoga is the term generally used to describe a high-energy, fitness-based approach to vinyasa. It was modeled on the Ashtanga yoga method and you'll typically see Ashtanga-style features like sun salutations show up in power yoga classes.\\n\\nHere, I'm going to share a 45-minute power yoga workout that you can do from the comfort of your home. I know you're going to love it and, if you do, be sure to join me in my next live power yoga class on \\nmyYogaTeacher\\n.\\n\\nPower Yoga Workout\\nStart by sitting comfortably in a cross-legged position. Roll your shoulders back and bring both hands into Gayan mudra with your index fingers to your thumbs. Place the backs of your hands on your knees with your palms turned up. Close your eyes.\\n\\nFocus on taking long and deep inhalations and exhalations. As you inhale, fill your abdomen, letting it expand. On the exhale, press the air out, your abdomen sinking in.\\n\\nMinimize any effort from your body. Let go of any thoughts coming into your mind. Just feel the current state of your body and your mind.\\n\\nGently join your palms at your heart center. We're going to do one round of chanting \\nom\\n. Inhale deeply, exhale, letting \\nom\\n fill the space in you and around you.\\n\\nRub your palms together and make a cup shape with your hands, placing them over your eyes. Blink open your eyes and gaze at your palms. \\nNamaste\\n.\\n\\nWe begin today's practice standing for the Sivananda style of Surya Namaskara.\\n\\nSequence One\\n\\nStand at the front of your mat, rolling your shoulders back and joining your feet together. Tuck your tailbone in. On the inhale, take your arms from the front, tighten your hips and thighs, and lift your chest up, keeping your elbows straight. On the exhale, fold forward completely.\\n\\nOn your next inhale, step your right foot back, keeping your knee up. Hold for a breath before stepping your left foot back, coming into a high plank. On the exhale, press your knees, chest, and chin down to the ground. Inhale and point your toes, pressing into your palms. Lift your chest up and on the exhale, tuck your toes and bring your hips up.\\n\\nInhale, stepping your right foot to the front of your mat in between palms. Sink your right hip down and look front. Exhale bringing your left foot front and fold forward.\\n\\nInhale, take your arms from the front, bringing your chest up. Tighten your hips and thighs and arch your back into a slight backbend. Exhale, folding forward. Repeat this sequence on the left side before repeating the entire sequence (both right and left) four more times.\\n\\nSequence Two\\nTake a few breaths in forward fold. Inhale, with your palms just in front of your knees, your fingertips facing down. Lift your chest and lengthen your spine, keeping your back flat. Exhale, folding forward.\\n\\nInhale, bending your knees, and take the hips back. Stretch your arms from the side, sitting down into chair pose. Exhale, extending your arms from the side and fold forward completely.\\n\\nInhale, placing either your fingertips down on the mat or your palms just below your knees. Lengthen your spine, keeping your spine straight and your neck neutral. Exhale, soften your knees, and place your palms down on the mat, jumping back to Chaturanga.\\n\\nInhale, point your toes, roll shoulders, and bring your chest up to up dog. Exhale, tucking your toes, and bringing your hips up into downward dog.\\n\\nInhale, bringing your right leg up to the ceiling. Exhale and bring your right foot to the front of your mat, between your palms.\\n\\nInhale, sweeping your arms up, and lengthening your spine into Warrior I. Exhale and place your fingertips down on the mat. Walk your fingertips back and sit down, keeping your left knee pointing up to the ceiling.\\n\\nInhale your arms up and, on the exhale, fold forward over your right leg. On the next inhale, sweep your arms up again, keeping your left knee facing up to the ceiling. Exhale and press your palms into the mat. Move forward into a lunge position, dragging your right heel to the front of the mat.\\n\\nInhale your left arm up to the ceiling and, on the exhale, bring your left elbow to the outside of your right knee, pressing your palms together and opening your chest. Settle into the twist. On the exhale, release your palms down to the ground.\\n\\nInhale, bringing your right knee to your right armpit. Exhale, bringing your right knee to your left armpit. Inhale, take your right leg up to the ceiling and exhale to Chaturanga. Inhale to Urdhva Mukha, up dog. Exhale to downward dog. On the next inhale, repeat the sequence, starting with the left leg.\\n\\nSequence Three\\nInhale and bring your elbows down to the mat into dolphin pose. Interlace your fingers, straighten your knees, and walk toes to the front slightly. Move your body forward, taking your chin ahead of your interlaced fingers. Exhale and bring your body back to dolphin pose. Repeat this back and forth 9 more times, taking your chin to the mat in front of your interlaced fingers each time if you're able.\\n\\nSequence Four\\nInhale, bring your elbows up off of the mat, and exhale into downward dog. Inhale, right leg to the ceiling and exhale, placing your right foot up between your palms. Inhale your arms up to Warrior I. On the exhale, place your fingertips down to the mat.\\n\\nInhale, walking your fingertips back, and sitting on your left leg, keeping your right leg stretched out in front of you. Inhale your arms up and exhale, folding forward over your right leg. Inhale, bringing your arms up and, on the exhale, walk your palms forward, dragging your right heel to the front of your mat.\\n\\nOn the inhale, bring your left arm up, and exhale the left elbow to the outside of your right knee. Press your palms together and twist. Inhale, pressing your palms into the mat, and bring your right knee to your right armpit. Exhale, bringing your right knee to your left armpit.\\n\\nInhale and take your right leg up to the ceiling. Exhale to Chaturanga, inhale to up dog. Exhale to downward dog. Repeat the sequence starting with your left leg.\\n\\nSequence Five\\nIn this sequence, we'll be doing 10 rounds of Hindi pushups. If this is too challenging, use the version from Sequence Three (using dolphin pose). We'll start in downward dog.\\n\\nInhale, taking your shoulders and the crown of the head down towards the floor. Lift into up dog, pressing your palms into the ground, and bring your chest down. Come back into downward dog.\\n\\nThe movement should be initiated from the crown of your head. We aren't moving into Chaturanga but are instead doing a pushup with a dip. Repeat 9 more times.\\n\\nSequence Six\\nFrom downward dog, inhale, raising your right leg up to the ceiling. On the exhale, bring your right foot to the front of your mat, coming into Warrior I. Stay in Warrior I for 5 breaths.\\n\\nRelease your palms down to the ground and walk your hands back to sit on your left leg. Inhale your arms up and, on the exhale, bend forward over your right leg. Hold this position for 5 breaths.\\n\\nInhale, bringing your arms back up. On the exhale, walk your hands forward, dragging the right heel to the front and coming into a lunge position. Inhale, lifting your left arm up. On the exhale, place your left elbow to the outside of your right knee, pressing your palms together and twisting. Hold the twist for 5 breaths.\\n\\nInhale and place your palms down to the ground. Bring your right knee to your right armpit and hold for 5 breaths. Exhale, bringing your right knee to your left armpit, holding for 5 breaths. Inhale, taking your right leg up to the ceiling, and exhale to Chaturanga. Inhale to up dog, exhale to downward dog. Repeat the sequence starting with your left leg.\\n\\nSequence Seven\\nIn this sequence, we'll continue to work on building your shoulder strength with shoulder dips.\\n\\nFrom downward dog, walk your feet in slightly, shortening the distance between your feet and hands. Bring the crown of your head toward your hands as though you're coming into a tripod headstand. Then, push back to downward dog. Repeat 9 more times.\\n\\nSequence Eight\\nWalk your feet back to a standard downward dog position. Inhale, bending your knees, and look at the space between your palms. Jump your feet forward to meet your hands, keeping your back flat. Exhale, folding forward completely.\\n\\nOn the inhale, bend your knees, sitting down into chair pose. Sweep the arms up, and stretch the right leg out in front of you for a single-leg chair pose. Hold this position for 10 counts before folding forward on an exhale. Inhale, lifting your chest up and keeping your back flat. Exhale and jump your feet back to Chaturanga. Inhale to up dog. Exhale to downward dog. Inhale, taking your right leg up to the ceiling and, on the exhale, bring your right foot to the front of your mat, in between your hands. Sweep your arms up.\\n\\nFrom here, we're going to move into dynamic kicks, a martial arts-inspired move. To do these kicks, you'll bring your right leg forward in a straight line, sweep it as high as it can comfortably go. Don't bend your knee. Instead, keep your leg straight and swing from the hip. Do 10 kicks on the right side, keeping your lunge shallow between kicks if you'd like. After the 10th rep, rest in half-split pose, or Ardha Hanumanasana, before coming back to Warrior I.\\n\\nNext, we'll work on a combination between dynamic kicks and side lunge pose, or Skandasana. Starting from Warrior I, swing your right leg forward and, as it returns toward the ground, let its momentum pull you into Skandasana, with your palms together at your heart. Use your core to bring your body back to Warrior I. Repeat 9 more times.\\n\\nRelax in Skandasana for 10 counts.\\n\\nInhale to Warrior I. Exhale and place your palms down on the ground. Inhale your right leg to the ceiling. Exhale to Chaturanga. Inhale, coming into up dog. Exhale to downward dog. Inhale, bringing your left leg up to the ceiling. On the exhale, bring your left foot to the front of your mat, between your hands. Inhale your arms up into Warrior I.\\n\\nLet's repeat the dynamic kicks on the left side for 10 reps, ending in Warrior I before taking a break in spit-lunge pose. After that, we'll once again do 10 reps of our kick-side lunge combination (on the left side this time) before relaxing in Skandasana for 10 counts.\\n\\nInhale to Warrior I. Exhale, taking your palms down to the floor. Inhale your right leg up to the ceiling and exhale to Chaturanga. Inhale to up dog. Exhale to downward dog.\\n\\nOn the next inhale, bend your knees, look at the space between your palms, and jump your feet forward to meet your hands, keeping your back flat. Exhale and fold forward completely. Inhale, bending your knees, and sit down into chair pose. We're moving into single-leg chair with the left leg forward this time. Take the arms up, and stretch the left leg out in front of you, hold for 10 counts then exhale and fold forward. Separate your feet and squat down into Malasana. Breathe in and out completely for several breaths.\\n\\nSequence Nine\\nFrom Malasana, roll yourself back onto your buttocks and come into high boat pose. Hold for 10 counts.\\nCross your legs and roll forward until your palms are pressed into your mat. Jump your feet back into a plank. Release your knees to the floor, coming into a tabletop position. From here, tuck your toes and lift your knees an inch or so off the mat.\\n\\nKeeping your knees off the floor, walk forward for 4 steps, moving your right palm and left knee together and your left palm and right knee together, walk backward for 4 steps. Repeat 9 more times.\\n\\nNext, bring your right knee underneath you and your left arm back, turning your body so your stomach is facing the ceiling, lifting your hips up for reverse tabletop. Reverse this movement to come back to all-fours and repeat on the other side by bringing the left knee underneath you and your right arm back. Repeat on both sides 9 more times.\\n\\nCome back to high boat, lifting your legs up, and breathe in high boat for 10 counts.\\n\\nCross your legs and roll forward until your palms are pressed into your mat. Jump your feet back into a plank.\\n\\nLift your hips up into downward dog. Inhale, raising your right leg to the ceiling. Open your hips, bend your knee, and let your right foot fall back behind you. Follow through with your body to sit down (for more challenge, don't rest your hip on the ground). On the next inhale, bring your right leg back into the air before bringing your right knee towards your left side (moving your leg underneath your body) and kick your foot out in front of you.\\n\\nInhale to bring your right leg back up, completing the sequence 10 times. After the last rep, exhale into Chaturanga then inhale to up dog. Exhale to downward dog.\\n\\nInhale, bend your knees, and jump your feet forward, sitting back into your last high boat. Hold high boat pose for 10 counts.\\n\\nRoll forward, pressing your palms into the floor, and jump back into plank. Bring your hips up to downward dog. \\nRepeat the previous combination starting with your left leg. After returning to downward dog for the last time, relax into child's pose. Breathe in child's pose for several counts.\\n\\nSequence Ten\\nFinish up your power yoga practice working on your inversions. If you're not comfortable with inversions, focus on perfecting your shoulder stand, plow pose, and fish pose.\n⁠Dont forget to check out our \\n30 Min Power Rise & Shine\\n Group Class!"},"createdAt":"2021-02-12T22:23:36.267485+00:00","author":{"name":"Monica","pictureUrl":"Monica-1.jpg","teacherMytSlug":"monica-1"},"category":["fitness"]},{"title":"10 Yin Yoga Poses for Immunity and Lymphatic Drainage","coverUrl":"140b8b24bc1a966062f51a6eece81117.jpg","slug":"yin-yoga-for-immunity","content":{"text":"The immune system is a pretty cool thing. Until it isn’t.\\n\\nYour immune system can start to act up just like a toddler in a candy shop. When it does, you’re left with symptoms like joint inflammation, allergies, cold hands and feet, depression, bloating, brain fog, and chronic fatigue.\\n\\nAs if that’s not enough, a clogged immune system also presents as weight gain.\\n\\nAnd, in case you didn’t know, your lymphatic system and immune system are best friends. So when one isn’t acting right, the other probably isn’t either. \\n\\nYour lymphatic system is responsible for circulating lymph – aka the leftover fluids from nutrient delivery – back into the body. It maintains the fluid level in your body, absorbs fat from the digestive tract, removes germs and bacteria, and protects your body from foreign invaders.\\n\\nUnlike blood, which circulates by your heart pumping, lymph circulates by muscular contraction.\\n\\nIt’s vital that your lymph nodes (which filter the excess fluid) drain and circulate properly. Blocked lymph nodes contribute to immune system issues and vice versa.\\n\\nLymphatic yoga, and, in this case yin yoga, is perfect for restoring balance to your immune system and assists with lymphatic drainage.\\n\\nLet’s look at 10 yin yoga poses you can use to restore lymph node health! \\n\\nIf you’re already familiar with yin yoga and how it helps with immunity and lymphatic drainage, check out my \\nYin Yoga class on myYogaTeacher\\n for a well balanced class that ends with a Nidra meditation!\\n[CTA-LYMPHATIC]\\n1. Downward Facing Dog\\n\\nAny time your head is below your heart, lymph flows from the highest point in your body to the lowest due to gravity. When you come upright again, lymph passes through the lymph nodes and is cleansed.\\n\\nDownward facing dog allows this process to happen naturally. Resting your forehead on a block and relaxing your jaw, tongue and mouth, also allows the lymph to flow freely in your nose and throat area.\\nIf you are looking for yoga poses for post nasal drip, this one's definitely for you!\\n\\nHang out in this pose for 1-3 minutes and be sure to breathe deeply and evenly!\\n\\n\\n\\n\\n2. Legs Up A Wall\\n\\nSeems simple enough, right?\\n\\nPlace a rolled up blanket or towel underneath your hips and rest your legs a comfortable distance up against a wall. Be sure to keep your head and neck in a neutral position. If you can fit a small orange between your chin and neck, then you’re doing it right!\\n\\nYou’ll want to stay in this position for 3-5 minutes (or longer if you’re loving it) and take deep belly breaths. \\n\\nRelax and know that this pose is draining the lymph from your legs and feet and into your lymph nodes for cleansing!\\n\\n\\n\\n\\n3. Supine Reclined Twists\\n\\nWe’ve talked before about how twisting poses alleviate back and hip pain in previous posts. This lymphatic yoga pose is done slightly differently than static reclined twists. We’ve included it with \\nyin yoga\\n because it’s still important to perform this pose for 2-3 minutes.\\n\\nLying on your back, place your feet a little more than hip’s width apart. Knees facing the ceiling and feet flat on the floor. \\n\\nInhale, and as you exhale let your knees sway to the left or right like a windshield wiper. Inhale as your knees come up and exhale as you effortlessly let them fall to the other side. Go back and forth like this for 2-3 minutes.\\n\\nFeel free to gain some momentum with this pose as long as it is painless and remains effortless.\\n\\nTwisting poses stimulate the lymphatic system with gentle compression and help the connective tissue release lymph.\\n\\n\\n\\n\\n4. Cat and Cow Pose\\n\\nGotta love the cat and cow pose! \\n\\nThe gentle contraction of muscles in the abdomen and stretching of the hips and spine not only provides an amazing stretch for your back muscles, but helps release the lymph from those areas.\\n\\nThe gentle head movement also helps fluid release from your neck, upper chest, and armpit areas.\\n\\nPerform cat and cow pose for 2-3 minutes.\\n\\nRemember! For cat, you’re not necessarily arching your back. You’re releasing your hips upward. The arch in your back should be minimal, gentle, and should not hurt!\\n\\n\\n\\n\\n5. Seated Neck Stretches\\n\\nNeck stretches are perfect for clearing head congestion and allowing tight muscles to relax enough that they let go of the lymph so it can flow and be cleansed!\\n\\nSitting cross legged on a block or blanket, relax your shoulders down and gently tilt your ear towards your shoulder.\\n\\nNo need to strain here! Just let your head fall and keep your chin neutral, not lifted up or down. Hold each side for 30 seconds to a minute and repeat 3 times.\\n\\nYou can also do some gentle head rolls here. \\n\\n6. Standing forward bend\\n\\nGet a full spinal stretch with this pose, from your Achilles tendons all the way to your neck. Just as importantly, you’ll be allowing lymph to circulate throughout your upper body and be cleansed when you stand up. This is also a good yoga pose for post nasal drip!\\n\\nRest your head on one or two blocks to allow your jaw, neck, tongue and face to relax.\\n\\nYou’ll want to rest in this position for 2-3 minutes and roll up slowly and gently, inch by inch.\\n\\n\\n\\n\\n7. Low lunge with twist\\n\\nThere’s nothing like the sweet release that happens in your quads and hips when you do low lunge properly. It’s ahhhhhmazing! Adding a gentle twist with it creates contraction in the abdomen. \\n\\nTogether, the muscle release and compression of abdominal muscles allows lymph to release from the muscles and be pumped towards the lymph nodes.\\n\\nThere are several modifications for this pose. We have shown you one that is perfect for all body types and all skill levels.\\n\\nAnd definitely hold this pose on each side for 2-3 minutes. Feel free to put a blanket or pad under the knee area for more support!\\n\\n\\n\\n\\n8. Supported Bridge Pose\\n\\nThis one is particularly helpful if you’re feeling under the weather! \\n\\nSupported bridge pose opens up your chest for easier air movement, and using a block lengthwise under your torso allows you to relax and let gravity do all the work!\\n\\nIt also helps rejuvenate the parts of the lymphatic systems closest to your chest and helps clear up sinus drainage!\\n\\nYou’re welcome to do this pose, unsupported without the block. But either way you do it, hold this pose for 3-5 minutes for optimal effect!\\n\\n\\n\\n\\n9. Bow Pose\\n\\nSpeaking of poses for chest and airway health, bow pose is perfect if you’re having sinus issues or post nasal drip. Traditionally performed as an ab strengthening pose, bow pose also happens to help drain and bring to life the parts of the lymphatic system close to your chest.\\n\\nIt also stimulates your thymus gland, a gland in between the lungs that creates white blood cells, which are a huge part of the immune system!\\n\\nIf you’re unable to do bow pose, a modified version would be to use a strap to help you grab your feet or ankles. You can also skip grabbing your feet or ankles all together and simply reach backwards as if you were going to, but not. And then just lift your thighs up off the ground or mat.\\n\\nHold post for 10 seconds and repeat for 1 minute.\\n\\n\\n\\n\\n10. Child’s Pose\\n\\nChild’s pose is just the pose to round out any practice. That’s why we incorporate it into our \\nMyYogaTeacher classes\\n and our blog posts!\\n\\nThis pose stretches all the right places, releases all the right places, and the compression of your stomach promotes lymphatic circulation. Also, gentle rocking of your forehead on the floor during this pose will definitely help alleviate sinus drainage.\\n\\nPlus, it’s easy! No modifications needed, but if you want to rest a block under your forehead for comfort, you can!\\n\\n\\n\\n\\n\\nThere you go! These are 10 really good yoga poses for lymphatic drainage. Also, \\nyin yoga\\n is particularly good for cold and flu season (or pandemics). If you’re needing more yin yoga to boost your immune system and get your lymphatic system in check, click this link to check out my \\nYin Yoga Class on myYogaTeacher!\\n\\n\\nNot a member? That’s ok. \\nMyYogaTeacher offers a two week free trial when you sign up\\n!\\n\\nIn the meantime, drink plenty of water, get outside in nature, and when you’re ready, I’ll see you on the mat!\\n\\n[CTA-1]\\n"},"createdAt":"2021-02-12T17:52:26.929822+00:00","author":{"name":"Annelise","pictureUrl":null,"teacherMytSlug":null},"category":["fitness","yoga_poses"]},{"title":"HIIT: A 40-Minute High Intensity Interval Training Workout You'll Love","coverUrl":"high_intensity_interval_training.png","slug":"hiit-high-intensity-interval-training-workout","content":{"text":"What does high-intensity interval training (HIIT) have to do with yoga?\\n\\nEverything!\\n\\nWhen you combine yoga and \\nHIIT\\n you give your body everything it needs to build muscle, strengthen your stabilizing muscles, and reap cardiovascular benefits. Plus, HIIT exercises are tough, so you're sure to bring in lots of that ever-important oxygen your body can use to increase prana.\\n\\nHere, we're going to share a 40-minute high-intensity interval training workout that you can add to your workout schedule a couple of times each week. But first...\\n\\nWhat Is High-Intensity Interval Training HIIT?\\nHIIT is a training method in which you push to your limits, giving 100% effort for short bursts, followed by a short recovery period. HIIT keeps your heart rate up and helps you burn more fat in less time. It increases your body's need for oxygen, creating a shortage of oxygen during the working portions of the workout. This, in turn, means that your body needs more oxygen during the recovery portions of the workout.\\n\\nThe result is a bigger calorie and fat burn than you get from \"steady-state\" workouts in which your effort is relatively steady over a period of time.\\n\\nNow, let's get into our workout!\\n\\n40-Minute HIIT Workout\\nHere's how it works: You're going to have a four-minute block of work consisting of eight smaller blocks of 30 seconds each, with 20 seconds at 100% effort and a 10-second recovery. For each four-minute block, you will alternate between two different exercises.\\n\\nSo each 4-minute block looks like this:\\nExercise 1: 20 seconds\\nRest: 10 seconds\\nExercise 2: 20 seconds\\nRest: 10 seconds\\nRepeat three more times\\nThen, you'll have a longer break (1 minute) between each four-minute block before moving onto the next set of two exercises.\\n\\nDon't worry, it's much less complicated than it looks on paper.\\n\\nThe Warmup\\nStart by standing with your feet hip-distance apart. Roll your shoulders up, back, and down for at least 10 counts. Reverse for 10 counts.\\n\\nNext, lift your hands up to the ceiling and bend forward to touch the ground (or as far as you can go). Repeat briskly for 10 counts, reaching to the sky and to the ground.\\n\\nNow, turn your torso from side to side, warming up your back and spine, for 10 counts.\\n\\nWe're going to make the side to side movement bigger, engaging the legs to turn your entire body side to side, adding in your arms by bringing them up to the ceiling on each side and back down as you switch sides. Continue this movement for 10 counts.\\n\\nAdd in the lower body. Starting with your right knee, alternate lifting your knees to your chest and circling your leg out from the hip to warm up your hip flexors. Repeat, alternating sides for 10 counts.\\n\\nNow, give the legs a little break and place your hands on your shoulders, circling your elbows in towards one another, up, then out and down. Repeat for 10 counts.\\n\\nBack to the lower body, alternate stepping one foot forward while raising your arms up into the air. Bring your arms down and switch legs, once again raising your arms to the sky. Repeat, alternating sides for 10 counts.\\n\\nFinally, standing center, lift one leg out to the side and sweep the leg in and out, crossing the centerline of your body. Repeat for 10 counts on one side before repeating on the other side.\\n\\n[CTA-GC]\\n\\nThe Exercises\\nNow it's time for the exercises! We're going to share descriptions of each exercise here and finish out this article with a list of how this all fits together.\\n\\n1. Sport Running:\\n⁠Run in place quickly, on your toes and swinging your arms. No jumping and no high knees—just run in place. Go at a speed that is right for your fitness level and comfort.\\n\\n2. Uppercut:\\nStand with your feet hip-distance apart with knees and hips straight but relaxed and \"bouncy.\" Your hands should be in fists and your arms lifted with your hands facing your body at chin height. Elbows are bent at a 90-degree angle. Lower your body into a slight squat position, rotating your torso and lowering your right hand down to chest height. Begin to scoop your arm under and up to the left as you rotate your body to the left. Stop when your fist is at chin height of your imaginary opponent. Repeat the scooping motion with the other arm and continue to repeat, alternating arms.\\n\\nImage: Verywell / Ben Goldstein\\n\\n3. Squat Jack:\\nStart with a squat, and jump your feet together between each squat. You always have a low-impact option in which you squat and tap your feet in (no jumping) before returning to the squat.\\n\\n4. Hook and Front Kick:\\n Start in the same position as the uppercut. Keeping a 90-degree bend in your right arm, swing as if you're punching someone on the side of their jaw. Pivot on your feet so your knee and hips face to the right. Repeat with the other arm. Return to center and alternate two kicks to the front of your body.\\n5. Burpees:\\n Jump up with your arms in the air, lower your hands to the ground and jump your feet back to a pushup position before letting your body go all the way to the floor. Press back up into a push-up position and jump your feet forward to meet your hands. Stand up and jump again, arms in the air. For a low-impact option, don't jump.\\n\\nReal talk: burpees are brutal but they make you strong.\\n\\n6. Run the Room:\\n Using whatever space you have, run. Feel free to walk or jog, depending on your level of fitness or comfort.\\n\\n7. Interrupted Burpees:\\n Do a standard burpee, but instead of going down onto your stomach, stay in a push-up position and do two mountain climbers (alternating feet) and two jacks (jump out and in with your feet), before coming back up and completing the burpee.\\n\\n8. Elbow Plank:\\n Get into a plank position on your elbows and hold.\\n\\n9. Around the World Plank:\\nPlace a \\nyoga\\n block or something else sturdy and square on your lower back while in a high plank position. Keep your hips level and remove the item from your back with your left hand, transfer the item to your right hand (sliding it along the floor under you), then place the item back on your lower back with your right hand. Stay in the plank and move the item around.\\n\\n10. Jackknife:\\nLie on your back and pass the block from your hands to your feet, bringing your arms and legs together in a crunch motion. Then, pass the block from your feet to your hands.\\n\\n\\n11. DANCE PARTY:\\nJust dance! During the breaks, freeze and hold your position, whatever that position is, for the entire 10-second break. Then, dance again! Not a dancer? Run in place or do jumping jacks.\\n\\nThe Cooldown\\nLie down on your back in savasana and close your eyes. Put your right hand on your stomach and feel yourself breathe.\\nWhen you're ready, come into a seated position, with your eyes still closed. Rub your hands together to generate some warmth and place your hands over your eyes and face. Remove your hands and open your eyes.\\n\\nThe Workout\\nWarmup (5 minutes)\\nBlock 1\\n (5 minutes): Alternate between Exercise 1 and Exercise 2, completing each exercise 4 times. Rest 1 minute.\\nBlock 2\\n (5 minutes): Alternate between Exercise 3 and Exercise 4, completing each exercise 4 times. Rest 1 minute.\\nBlock 3\\n (5 minutes): Alternate between Exercise 5 and Exercise 6, completing each exercise 4 times. Rest 1 minute.\\nBlock 4\\n (5 minutes): Alternate between Exercise 7 and Exercise 8, completing each exercise 4 times. Rest 1 minute.\\nBlock 5\\n (5 minutes): Alternate between Exercise 9 and Exercise 10, completing each exercise 4 times. Rest 1 minute.\\nBlock 6\\n (5 minutes): Alternate between Exercise 11 and Exercise 12, completing each exercise 4 times. Rest 1 minute.\\nCooldown (5 minutes)"},"createdAt":"2021-02-08T19:30:53.440707+00:00","author":{"name":"Shivayogi","pictureUrl":"Shiva-1.jpg","teacherMytSlug":"shivayogi-1"},"category":["fitness"]},{"title":"​​​​​​​​​​​​​​Yoga for Sciatica: Cure Sciatica With These 7 Yoga Poses","coverUrl":"yoga-for-sciatica.jpg","slug":"yoga-for-sciatica","content":{"text":"If you're experiencing low back or leg pain, it could be sciatica. Fortunately, yoga can bring you some welcome relief. In this article, we'll share 7 yoga poses for sciatica. But what is sciatica, what does it feel like, and what yoga poses can help ease your pain? Keep reading for answers to all those questions and more.\\n\\nOf course, you can always jump right in with myYogaTeacher's \\nYoga for Back Pain program\\n. Sign up for a two-week free trial of the program and you'll get three free one-on-one sessions with our expert yoga instructors as well as group classes focusing on yoga for back pain and core strengthening. Plus, you'll have access to 30+ other daily yoga classes!\\n[CTA-DEFAULT]\\nWhat Is Sciatica and What Does It Feel Like?\\nThe sciatic nerves are the longest nerves in the body and are as thick as your pinky. They start in your lower lumbar spine and extend down the length of your legs to the soles of your feet. The pain from sciatica can start anywhere along this path. Most people who suffer from sciatica describe it as a tingling, burning, or searing pain or even numbness that starts in the lower back and shoots down the back of one leg.\\n\\nSciatica itself is the word used to describe the tenderness or compression of the sciatic nerve. It can be present with other back or muscle injuries or could be triggered by things as simple as sitting, walking, or just standing weird. Sciatica is typically unilateral meaning that people usually get it just on one side of the body at a time.\\n\\nBasically, sciatica isn't a good time. But there are ways to ease the pain. According to a \\nreport by Harvard Medical School\\n, practicing yoga is a non-invasive way to prevent sciatica. \\n\\n7 Yoga Poses for Sciatica\\nTo cure sciatica with yoga, it's important to find the right yoga poses that are going to make things better, not worse. Be sure to listen to your body; if anything you're doing causes you more pain or discomfort, stop doing it. We find it's also helpful to have a trusted yoga teacher who can show you the proper way to do yoga poses and who can provide modifications if needed.\\n\\nYoga can help align and strengthen the lower back, relieving pain caused by compression of the sciatic nerve. And, since we sit so much throughout the day, our hips tend to be tight, which also increases pressure on the sciatic nerves. Adding yoga asanas can help loosen tight areas and ease pain along the entire sciatic nerve.\\n\\nSo, without further ado, here are 7 yoga poses to improve and prevent sciatica you can add to your day. To get even more benefit, sign up for a two-week free trial of our \\nYoga for Back Pain program\\n!\\nBridge Pose (Setu Bandhasana)\\nLegs Up the Wall Pose (Viparita Karani)\\nPigeon Pose (Eka Pada Rajakapotasana)\\nDownward-Facing Dog Pose (Adho Mukha Svanasana)\\nWind-Relieving Pose (Pawanmuktasana)\\nHalf Lord of the Fishes Pose (Ardha Matsyendrasana)\\nCow Face Pose (Gomukhasana)\\n1. Bridge Pose\\n\\nBridge pose opens and stretches your hip flexors, relieves lower back pain, and strengthens core and back muscles. You can support your lower back with your hands, a block, or a bolster.\\n\\n2. Legs Up the Wall Pose\\n\\nLegs Up the Wall pose is helpful for relaxing the hips and back, reducing knee and ankle pain, and relieving tired feet and legs. You can do it actually up against a wall or not. Place a bolster under your hips for more support if that feels better for you.\\n\\n3. Pigeon Pose\\n\\nPigeon pose not only promotes good posture but stretches the lower part of your body, making the hip area more flexible and relieving muscle aches. It's important to perform this pose on both sides even if you only have pain on one side.\\n\\n4. Downward-Facing Dog Pose\\n\\nDownward-facing dog is an important yoga pose that helps lengthen the spine, stretch the back muscles, and strengthen the feet and legs. As you work your way into the pose, try to shift your weight back onto your heels (and off of your back). It's fine if you can't rest your heels on the floor.\\n\\n5. Wind-Relieving Pose\\n\\nWind-relieving pose loosens the lower back and helps flex your back and hip muscles. You may also find that this pose relieves knee pain. Stay in the pose for as long as is comfortable.\\n\\n6. Half Lord of the Fishes Pose\\n\\nTwists can feel amazing on your back but be sure to only twist as much as is comfortable for you, sitting on a cushion to lift your lower back as you twist, if needed. Half Lord of the Fishes helps to stretch your back muscles, release stiffness from hips, and flex the spine. Be sure to repeat the twist on both sides.\\n\\n7. Cow Face Pose\\n\\nCow face pose is a beautiful pose that can help elongate the spine and correct posture. It also strengthens the back and hip muscles. Many people struggle with this pose because they're not able to meet their hands at the back. That's okay. Your flexibility will improve over time.\\n\\nIf you have a few minutes left after completing these poses, take those minutes in savasana by lying on your back with your feet flat on the mat. Focus on how your body feels. If you notice areas of tension, breathe into those areas for a few minutes.\\n\\nYoga Poses to Avoid When You Have Sciatica\\nIf you're actively experiencing sciatica, your best bet is curling up with heating pads or ice packs until the pain is gone. In addition, there are some yoga poses that should be avoided as they can further aggravate already unhappy sciatic nerves. Generally, poses that involve forward bends or put pressure on the lower back should be avoided.\\n\\nIf you're taking any type of sedative medication or are hypermobile, it's important to listen to a physical therapist or qualified yoga teacher before proceeding with yoga practice.\\n\\nWrapping Up\\nNo matter whether your sciatic nerves get mad at you for sleeping wrong or you've just been sitting for too many hours out of the day, these yoga poses for sciatica are a great way to ease pain and prevent it from happening in the future. We recommend signing up for a free 2-week trial of our \\nYoga for Back Pain program\\n. You'll not only get access to our full schedule of yoga classes, but you'll receive three free one-on-one sessions with our expert yoga teachers who will address your questions and concerns and get you started on a path towards better back health (the one-on-one sessions are kind of like working with a physical therapist, but specifically for yoga).\\n"},"createdAt":"2021-01-27T00:46:38.726703+00:00","author":{"name":"Will","pictureUrl":"will.jpeg","teacherMytSlug":"will-1"},"category":["fitness","pain_management"]},{"title":"7 Yin Yoga Poses to Cure Back Pain","coverUrl":"ckkbfg4e05djn0c71cwzspefh_image_2.jpg","slug":"yin-yoga-for-back-pain","content":{"text":"There is honestly no pain like back pain.\\n\\nThat’s not to say back pain is the worst pain in the world, but it may seem that way to you, as it does to many people.\\n\\nEvery movement you make requires your back, and when it’s injured, tensed up, or spasming, all movements are painful movements.\\n\\nNot to mention the mental and emotional stress that accompanies pain.\\n\\nMany times, structural problems aren’t even the cause of back pain. Actually, stress and immune problems are the most common causes.\\n\\nIt is possible to cure back pain with yoga. Maybe not all back pain, but a lot of it.\\n\\nYin yoga is a slow practice of holding poses while encouraging your muscles to release and relax. It’s also a meditation practice to ease anxiety and stress due to the pain.\\n\\nThe Emotional Connection to Back Pain\\nOften, injury occurs due to unregulated emotions. We’re angry, sad, hurt, anxious, stressed. It affects our posture and how we move. And our body is out of alignment. We make more mistakes and don’t think clearly when we’re experiencing negative emotions.\\n\\nThe flip side of the coin is injuries and pain cause us to be more emotional.\\n\\nWhichever the case, the result is the same. Muscles around the injury spasm and contract to protect the weakened area, which results in pain.\\n\\nAnd the cycle of emotions from pain causes muscle tension which causes more pain. It’s a circle…\\nGood news though! There are plenty of yin yoga poses for back pain you can do to achieve relief.\\nWith that being said, we invite you to try the yin yoga for back pain poses below as a part of a regular yin yoga practice, specifically for lower back pain. Or check out \\nmyYogaTeacher’s Back Pain Program\\n for multiple classes and 3 free 1 on 1 sessions with an expert trainer!\\n[CTA-YIN]\\n1. Butterfly Pose\\n\\nButterfly pose is a common stretch for back pain. Used in many types of yoga practices, this pose also helps stretch and lengthen the neck and release the hip flexor muscles.\\n\\nIn a seated position, bring the bottoms of your feet together and let your knees fall open. Your heels should be a good distance from your body so that the opening between them is a diamond shape.\\n\\nSlowly round your back and fold gently into the pose. Hold for 1-5 minutes.\\n\\n\\n\\n\\n2. Caterpillar Pose\\nCaterpillar pose, aka seated forward bend. This pose is amazing for lengthening the ligaments that run along your spine, as well as your hamstrings. It also compresses your abdomen, aiding in digestion. Bonus.\\n\\nIn a seated position, stretch your legs out straight in front of you, fold forward from your hips. Round your back slowly and drop your head. Allow your legs to relax and your feet to fall inward or outward. Hold for 3-5 minutes.\\n\\n\\n\\n\\n3. Sphinx Pose\\n\\nIf you’re someone who sits a lot or has issues with the curvature of your lower spine, this pose is the one for you. Sphinx pose opens up your chest, lungs, and stretches your lower back. It is also a great pose to replace Cobra Pose if you have weak or sore wrists.\\n\\nLay on your belly with legs straight out behind you, tops of feet stretching out against the floor. Rotate your thighs inwardly by rotating your outer thighs towards the floor. This will help broaden out your back and open the sacrum. \\n\\nThen, set your elbows on the floor underneath your shoulders, forearms out and parallel to each other. Palms flat on the floor. Draw your lower belly away from the floor slightly and gently.\\n\\nHold pose for 1-3 minutes. (See headline image for reference!)\\n\\n4. Banana Pose\\n\\nBanana pose is kind of a whimsical pose that stretches and lengthens the superficial muscles of the lower back and deep back muscles. The goal is to improve shoulder mobility and cure lower back pain.\\n\\nLying flat on your back, legs outstretched, reach your arms above your head and stretch them out towards the wall behind you. Take one hand and grab the wrist of the other arm and pull gently.\\n\\nMove the leg on the same side as the wrist you're grabbing and move it towards the outer corner of your mat. Take the other leg and move it towards the center of the mat and cross your ankle over that of the other one.\\n\\nSo you’ll look like a...banana! Hold for 3-5 minutes.\\n\\n\\n\\n\\n5. Reclining Twists\\n\\nReclining twists are perfect for releasing tension in the lower back and stretching out the hip and gluteal muscles. Don’t underestimate this common pose used in many post exercise routines by people everywhere!\\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 1-5 minutes.\\n\\nIf this yin yoga for back pain 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.\\nYou'll definitely feel relief from your lower back pain after completing both sides of this pose!\\n\\n\\n\\n\\n6. Eye of the Needle Pose\\n\\nThis is a nice, deep hip opening pose that releases tension in the lower back. Spend some time with this pose on each side. You’ll feel the difference in your back after this yin yoga pose!\\n\\nLay flat on your back, knees up, feet flat on the floor. Cross the right ankle over your left knee, creating a figure four. Lift your left knee up towards your chest and reach through the figure four with your right hand. Reach your left hand around your left thigh and grab your right hand or wrist.\\n\\nBe sure to keep your head on the floor or place a pillow under your head for more comfort! Hold this pose 1-5 minutes on each side.\\n\\n\\n\\n\\n7. Child's Pose\\n\\nEnjoy the deep relaxation and meditation of prayer pose. This yin yoga for back pain pose is adaptable for all levels of fitness and is an excellent stretch for lower back pain.\\n\\nFeel free to use a block, pillow or blanket under your forehead if you aren’t able to rest it comfortably on the floor.\\n\\n\\n\\nThere are many ways to relieve back pain with yoga. Yin yoga is one of the best ways because you spend time in each pose relaxing, breathing, meditating. You become more aware of where you’re holding tension in your body and you’re better able to release it. The meditation aspect also reduces depression, anxiety, and stress. Which is better for your body, including your back.\\n\\nNeed more yin yoga poses than what we’ve provided here? \\nWe invite you to take part of our Back Pain Program, where you’ll get 2 weeks of unlimited group classes.\\nClasses like Yoga for Back Pain, Yin Yoga, Yoga for Core Strengthening, \\nGentle Yoga\\n, and Chair Yoga. \nCheck out our latest article on \\n5 Yin Yoga Poses to Loosen Up Hips\\n\n⁠⁠\n⁠Also, we feel the best way to relieve back pain through yoga is by working 1 on 1 with a specialized trainer. That’s why with our Back Pain Program, you’ll get 3 free 1 on 1 sessions (a $300 value at any studio)! Learn more about our program here! \\n"},"createdAt":"2021-01-24T17:40:03.942282+00:00","author":{"name":"Will","pictureUrl":"will.jpeg","teacherMytSlug":"will-1"},"category":["fitness","restorative"]},{"title":"Practice Yoga at Home: How to Set Up Your Practice With an Online Yoga Trainer","coverUrl":"yoga_at_home_1.png","slug":"practice-yoga-at-home","content":{"text":"Are you ready to practice yoga at home but aren't sure where to start? You're in the right place! Here, we'll show you how to start a yoga practice in the comfort of your own home, find an online yoga trainer, and get started with free yoga online.\\n\\nNo matter where you are in your yoga journey—just starting out or perfecting your arm balances—practicing yoga at home puts you in control of your time, energy, and effort. And, it can go a long way towards increasing your commitment to your yoga practice.\\n\\nHow to Practice Yoga at Home\\nAs you already know, there's a difference between knowing and practicing. Even after we learn about the benefits of a personal yoga practice at home, we do just about everything we can to keep from putting it into practice.\\n\\nWe tell ourselves that we don't have the time, the space, the right gear... Or, we think we're not far enough in our yoga journey to get anything from the time we invest in practicing yoga at home. For whatever reason, we seem to think that our practice is \"real\" only when we're in a crowded room full of Lululemon-clad fitness models twisting themselves into uncomfortable positions and risking injury because they don't want to be the only one not doing it \"right.\"\\n\\nThat's why we recommend an at-home yoga practice with an online yoga trainer from \\nmyYogaTeacher\\n to get you started on your path to an inspiring yoga practice.\\n\\nGetting set up with an at-home yoga practice is actually pretty easy. Let's look at the 5 steps you can take to get started today.\\n\\n5 Steps to Start Your At-Home Yoga Practice\\n\\nYoga can be calming, invigorating, and relaxing—sometimes all at once. It's all about mindful movement, incorporating physical movement, and meditation to deepen your mind-body connection.\\n\\nIt's important to keep all of this in mind when building your at-home yoga practice.\\n\\nTo help you create a yoga practice that brings you peace, joy, and happiness, let's take a look at the 5 steps you can take to get started practicing yoga at home.\\n\\n1. Create a Dedicated Space to Practice Yoga\\nThe foundation of a gratifying at-home yoga practice is having a space that makes you feel good. If you have a space that you can leave set up to practice, with your props easily accessible and your mat unrolled and ready to go, that's wonderful! Of course, most of us aren't that lucky.\\n\\nIf you don't have a space where you can leave your yoga gear set up all the time, don't worry about it. Just choose a space that's peaceful and has as much space as you can use. To create the right ambiance, you can light candles or incense but that's not necessary unless you enjoy those things.\\n\\nWhat's most important about your space is that it's inviting and makes you want to practice yoga. And, if even that is too much to ask, just practice wherever you can!\\n\\n2. Get Your Accessories\\nTo be clear, you don't need yoga props. You don't even need a yoga mat, though they're really nice to have and make your practice both safer and more comfortable.\\n\\nStart by looking around your house for items you can use as props. No blocks and no money to buy some? Try some books. No yoga strap? Grab a belt or a towel. Need a bolster? Stack up some blankets and pillows.\\n\\nYour yoga practice isn't about the clothing you wear or the tools you use. While props can make your practice more comfortable, there's no need to rush out and spend money on them. If you find that the props are worth it for you, get some. If not, no worries.\\n\\n3. Choose Your Yoga Style\\n\\nWhat are you going to do when you're on your mat? There are so many \\ndifferent types of yoga\\n out there and it's likely that you're going to find more than a few that make your body and mind feel great. Start out by asking what your body and mind need and then build your practice around that.\\n\\nThere are many yoga practitioners who move intuitively, not following a program, or hitting specific poses, just moving their bodies in a way that feels good. Others scour the internet for the perfect class.\\n\\nOur recommendation? Don't get caught up in finding the \"perfect\" series of movements or class.\\n\\nThink about what you need, what will make you feel the best, and either do those movements or find a class that matches that style without stressing over finding a class that ticks all your boxes.\\n\\n4. Find an Online Yoga Trainer\\nEven if you already practice yoga at home, we recommend finding an online yoga trainer so you can relax your mind and let the instructor handle the cueing. With \\nmyYogaTeacher\\n, you can sign up for either live online group yoga classes or one-on-one classes with an online yoga trainer.\\n\\nFinding an online yoga trainer is an excellent complement to your existing at-home yoga practice. Working one-on-one with an online yoga trainer will help you improve your own yoga knowledge quickly. This means that you'll be able to move more intuitively over time and will be able to enjoy your own yoga practice anywhere, anytime. Working with an online yoga trainer is also a great way to learn asanas safely.\\n\\nWith myYogaTeacher, you can enjoy all of the benefits of an at-home yoga practice with an online yoga trainer who will keep you safe and gives you that teacher-student relationship that makes yoga so much more enjoyable. \\nSign up with myYogaTeacher today\\n!\\n\\n5. Practice Free Yoga Online\\nSetting up a space at home to practice yoga is just the beginning. After you've made your plans you still have to roll out your mat and practice. Using free yoga online through myYogaTeacher will free up your mental space so all you have to do is show up.\\n\\nWe offer live yoga classes online—all day, every day—for any yoga style you can imagine. Our instructors are expert yoga teachers from India who have grown up in the culture of yoga and are eager to impart their wisdom to you. Check out more \\nbenefits of live online yoga classes\\n.\\n\\nNo matter whether you take one of our free online yoga classes, sign up for one-on-one teaching, or enroll in one of our amazing \\nyoga workshops\\n, myYogaTeacher has everything you need to practice yoga at home safely.\\n\\nGet Started With Your Home Yoga Practice Today\\nNo matter whether you're interested in starting a yoga practice or deepening your yoga practice, myYogaTeacher has the tools and expertise you need. With the tips we've included in this article, you'll be able to set up the best framework to practice yoga on your terms. And \\nmyYogaTeacher\\n is here with you every step of the way."},"createdAt":"2021-01-04T14:25:33.893118+00:00","author":{"name":"Will","pictureUrl":"will.jpeg","teacherMytSlug":"will-1"},"category":["fitness"]},{"title":"How Yoga Helps You Handle Trying Times in the New Year","coverUrl":"omid-armin-a5EbQpl-IHw-unsplash.jpg","slug":"how-yoga-helps-in-trying-times","content":{"text":"It’s inevitable. Whether it’s a global pandemic or a flat tire on your way to an important meeting, tough times happen.\\n\\nAnxiety is real.\\n\\nAnd with stress and anxiety come bad decisions, terrible focus, high blood pressure, and increased cortisol levels. None of which are good. That’s why we wanted to talk to you about how yoga can help when times are just plain tough.\\n\\nSince the chaos of COVID erupted, many yoga studios across America have closed and been replaced with yoga classes online. Some are free yoga classes. Some are not.\\n\\nWith \\nmyYogaTeacher\\n, you can try our classes and awesome yoga instructors for two weeks free! We give you the opportunity to learn yoga live. None of that pre-recorded nonsense.\\n\\nAnd we can’t stress enough the benefits of yoga during all of life’s trials and tribulations.\\n\\nDitch the flight or fight response to stress this New Year\n\\nYou’ve felt it before. That gut reaction to a quick onset of stress. \\n\\nSomething crazy happened in your life and you’re either ready for battle or running for the hills. A regular yoga practice encourages a reduction in the naturally exaggerated responses to stress. \\n\\nIn this day and age, just the thought of being around a group of people at the grocery store is enough to make your heart race and your palms sweat. That’s exactly why so many yoga studios are offering online yoga classes like myYogaTeacher.\\n\\nBecause we want you to experience the benefits of yoga in a space that you feel safe. A space where we can focus on you. Not the rest of the world.\\n\\n Less stress and anxiety means:\\nLower blood pressure\\nMore and better mental focus and clarity\\nBetter immunity\\nReduced cortisol levels\\nLess sensitive to physical pain\\n\\nThe pandemic isn’t the only crisis in America. There are many. But one of the most important is mental health. \\n\\nDepression, anxiety, and stress contribute to extremely poor mental health. And with all the current pandemic restrictions, depression and anxiety are at an all time high, country-wide.\\n\\nFor many people with mental health issues and high levels of stress, learning yoga live from their home may be an appealing way to manage their symptoms. \\n\\nThere is growing evidence that a regular yoga practice is a low-risk, high reward approach to overall health. And isn’t that what everyone strives for in the New Year? Better health?\\n\\nWe think so.\\n\\nSpeaking of better health…\\n\\nHard times call for healthier bodies\\n\\n\\n\\n\\nMany gyms are still closed. Or if they’re not, they have limited capacity and many restrictions. Equipment that people relied on for gentle, yet effective exercise is either inaccessible or germy. Classes that people flocked to are no longer allowed.\\n\\nThere are plenty of free online yoga classes available nowadays. Heck, YouTube is chock full of all kinds of different types of exercise routines. Virtual yoga classes allow you to continue or start a yoga practice in the comfort of your own home or safe space and are an excellent outlet for stress relief during challenging times.\\n\\nIt’s always important to keep the endorphins going and your immune system boosted, especially when times are tough. \\n\\nYoga is one of the best ways to do just that. A gentle way to safely strengthen, tone, and stretch your body. \\n\\nIf trying times are getting the best of you, you might want to hit the mat and give yoga a try, if you haven’t already. MyYogaTeacher offers free online yoga classes for all levels of yogis with a \\ntwo week trial\\n! Novice to advanced.\\n\\nWhether weight loss is your goal in the New Year or you’ve just got to land that super hard asana that you were working on pre-pandemic, we’ve got a live yoga class for that.\\n\\nEnjoy the physical benefits of yoga such as:\\n\\nIncreased muscle strength\\nReduced back, knee, and joint pain\\nBetter balance and coordination\\nIncreased flexibility\\nMore energy and focus\\nBetter digestion\\nIncreased circulation\\n\\nAnd yoga \\njust feels good\\n. You’ll notice a difference in your mind and body after just one class! We promise!\\n\\nBut we can’t talk about the benefits of yoga without at least mentioning ...ahem, spirituality.\\n\\nGet in touch with your spiritual side during times of trial\\n\\n\\n\\nNow we’re not here to get all woo woo with you. \\nYoga is for everyone, spiritual or religious or not.\\n\\nBut one of the primary goals of yoga is to maintain harmony between your inner and outer self! \\n\\nBreathing through hard asanas (poses) can help you breathe your way through difficult times. Pushing yourself to do stretches without comparing yourself to someone else can help you let go of situations that you can’t control. Becoming more physically flexible and strong helps you to be more flexible and strong mentally.\\n\\nWorking on yourself by yourself through yoga classes online is empowering.\\n\\nYoga helps you live more in the moment and become self aware. A better connection with yourself will help you respond better to stressful situations.\\n\\nA crazy, chaotic mind becomes calmer.\\n\\nInner peace shines outward.\\n\\nSelf-compassion turns into empathy and compassion for others. And that’s always a good thing.\\n\\n\\n\\nAre you starting your New Year out in a struggle?\\n It’s understandable. Just because the clock strikes midnight on New Year’s Eve doesn’t mean all your problems and worries disappear. \\n\\nBut you can handle tough situations with more ease, grace, and better health than you did last year.\\n MyYogaTeacher offers free yoga online as well as a paid membership with perks like 1:1 and unlimited group class all taught by highly experienced and expert yoga instructors from the birthplace of yoga, India. We even have specialized workshops that address unique health issues! Go ahead and scoop up your FREE two-week trial and try out our multitude of live yoga classes!\\n\\nWhat do you have to lose (besides stress and anxiety)?\\n"},"createdAt":"2020-12-29T14:25:45.875724+00:00","author":{"name":"My Yoga Teacher","pictureUrl":null,"teacherMytSlug":null},"category":["fitness","mental_health"]},{"title":"Yoga for Flexibility: 8 Yoga Poses That Make You Bendy Fast!","coverUrl":"yoga-for-flexibility-poses-1.png","slug":"yoga-for-flexibility-poses","content":{"text":"If you're feeling about as flexible as a board, yoga can help! Contrary to what some people believe, you don't have to be already flexible to get started with yoga. In fact, practicing yoga regularly can help you increase flexibility and mobility. But with thousands of poses to choose from, how do you actually practice yoga for flexibility? Keep reading... we're going to teach you some great poses!\\n\\nBefore we get to our yoga poses to increase your flexibility, let's take a minute to look at why flexibility is important and explore the connection between yoga and flexibility.\\n\\nWhy Is Flexibility Important?\\nFlexibility is a key indicator of overall good physical health. Maintaining flexibility helps us in several ways:\\n\\nOver time, we can lose flexibility for any number of reasons—stress, bad posture and movements, aging. But that doesn't mean that you just have to accept this loss of flexibility and live your life without being able to tie your shoes.\\n\\nThat's where yoga comes in. Practicing yoga for flexibility can relieve tight hamstrings, calves, hips, shoulders, and more. When you participate in a yoga class or find a \\nyoga trainer online\\n, you're on your way to increasing your flexibility and your health.\\n\\nmyYogaTeacher offers several live, online yoga classes for flexibility and strength. If you want to increase your flexibility with a live yoga class from the comfort of your own home and taught by expert yoga teachers from India, \\nregister with myYogaTeacher\\n!\\n\\nThe Connection Between Yoga And Flexibility\\nAs you probably already know, yoga is more than stretching. Asanas (poses) touch major muscle groups as well as those smaller muscles that most people don't know they even have. Yoga styles like yin and restorative are excellent for deeper, longer stretches and are also effective as yoga for stress relief. You can find a live, online yin, or restorative yoga class on \\nmyYogaTeacher\\n.\\n\\nNo matter your level of flexibility, even a short yoga practice of 10–15 minutes each day will help you increase your flexibility. There's no need to rush into advanced poses or ignore props, either. Yoga isn't about nailing a pose perfectly so you can share it with your Instagram followers. It's about learning about your body, what it needs, what it pushes against, and how you can honor it. The flexibility will come in time.\\n\\n\"How much time?\" you're probably wondering.\\n\\nIt depends.\\n\\nNot the answer anyone ever wants, but flexibility depends on a number of factors like how your joints are put together, your muscle composition, your body type, and more. But the time's going to pass anyway. Why not practice yoga for flexibility?\\n\\n8 Yoga Poses to Increase Flexibility\\nIf you're practicing yoga for flexibility, consistency is key. Doing a yoga class once a month isn't going to give you the results you want. That's why we recommend signing up for \\nmyYogaTeacher\\n where you get access to live yoga classes for a monthly fee (it’s less than the drop-in fee for most in-person classes). Hatha, Vinyasa, Yin, and Restorative yoga are the classes you'll want to check out to increase your flexibility.\\n\\nWant to get started right now? Here are 8 yoga poses you can use to increase your flexibility. Before practicing, you'll want to do a short warm-up (sun salutations are a great warm-up). When you're just starting out with yoga for flexibility, we recommend holding each pose for 5–10 slow, deep breaths. You can increase the number of breaths over time.\\n\\nShoulders\\nShoulders hold a lot of stress and tightness. The combination of extended periods of sitting and poor posture can lead to a lot of tension that decreases flexibility and range of motion. The \\nyoga poses\\n here are perfect for opening your shoulders, chest, and neck.\\n\\n1. Setu Bandha Sarvangasana (Bridge Pose)\\n\\nBridge pose is a great way to open through your chest and shoulders. You can modify this pose by not going up as high, not clasping your hands underneath you, or even adding a block under your sacrum for a supported bridge.\\n\\nTo do this pose:\\nLie down on your back and bend your knees with your feet on the floor.\\nOn the inhale, press into your heels and lift your hips upward, lengthening through your chest. Keep the knees pointing forward.\\nPress the hands into the floor or bring them underneath your back and interlace your fingers with your elbows pressed into the floor.\\n2. Bhujangasana (Cobra Pose)\\n\\nCobra pose is a small backbend that opens up the chest and improves flexibility in the shoulders.\\n\\nTo do this pose:\\nLie down on your stomach.\\nPlace your hands underneath your shoulders and press up through your hands while lifting your chest.\\nKeep your lower body grounded into the floor.\\nBack\\nLower back pain can be a result of tension, a weak core, or a number of other reasons. These poses will help you gently stretch your back and regain mobility.\\n\\n3. Marjariasana & Bitilasana (Cat-Cow Pose)\\n\\nThe cat-cow pose is technically the combination of two separate poses but they're often found together. This pose improves flexibility and mobility in the neck, shoulders, spine, and core.\\n\\nTo do this pose:\\nStart on all fours with wrists under shoulders and knees under hips. Your weight should be balanced evenly.\\nOn the inhale, let your stomach fall towards the floor as you raise your chest and chin.\\nOn the exhale, press your hands into the floor and round your spine towards the ceiling, tucking your chin into your chest.\\n4. Supta Matsyendrasana (Supine Spinal Twist)\\n\\nTwists are great for the spine! There are tons of different twisting yoga poses for flexibility but this one is perfect for relieving tightness and tension as well as improving mobility in the back.\\n\\nTo do this pose:\\nLie on your back with your knees bent and feet on the ground.\\nBring your knees to your chest, place your right hand on the outside of your left thigh.\\nDrop your legs over to the right side and use your right hand to deepen the twist as much as feels good. Be sure to keep your shoulders on the ground.\\nStretch your left arm out to the side and let your gaze fall to the left.\\nRepeat on the other side.\\nHips\\nThe hips are packed full of muscles. To get better flexibility and mobility in your hips, focus on poses that stretch the psoas, iliacus, hip flexors, quads, and glutes.\\n\\n5. \\nKapotasana\\n (Pigeon Pose)\\n\\nPigeon pose helps you deeply stretch your hip flexors as well as giving you a nice stretch across your glutes. If you have very tight hips, you can use blocks and bolsters to make yourself more comfortable.\\n\\nTo do this pose:\\nStart in Downward Facing Dog and lift your right leg into the air.\\nBring your right leg into your body center and place your foot next to your right wrist or wherever it feels right for you. Keep your right foot flexed.\\nUntuck your back toes and rest your left leg on the ground, rotated inward.\\n6. Anjaneyasana (Crescent Lunge Pose)\\n\\nCrescent lunge pose is a great pose because you can choose any number of ways to enjoy it. It's an excellent hip opener that gives you great control over how intense the stretch is.\\n\\nTo do this pose:\\nStart on your knees and bring your left leg forward, placing your left foot flat on the floor. Untuck the toes on your rear foot.\\nLift your arms overhead as you push your hips forward, sinking into your left knee.\\nSlightly arch your back and lift through your chest if that feels right for you.\\nRepeat on the other side.\\nHamstrings\\nTight hamstrings are a common complaint from those seeking out yoga for flexibility. Being tight in this area can lead to other problems like lower back pain.\\n\\n7. Paschimottanasana (Straight Legged Seated Forward Fold Pose)\\n\\nA seated forward fold is an excellent hamstring stretch. You don't have to be able to grab your feet to benefit from this stretch, either. Some people with really tight hamstrings can get a stretch from a slight lean towards the feet. You can use a yoga strap if that keeps you steady in your stretch.\\n\\nTo do this pose:\\nStart in Staff Pose with your bottom on the floor and your legs straight out in front of you.\\nLift your arms over your head and slowly fold your torso over your legs until you can reach your shins, ankles, toes, or anywhere that feels right for you and gives you a nice, not painful stretch.\\n8. Adho Mukha Svanasana (Downward-Facing Dog)\\n\\nDownward-facing dog is an excellent pose for just about everything. It's commonly used as a resting or transition pose in yoga class but it's a great stretching and strengthening pose for your entire body. And it's great for increasing the flexibility in your hamstrings.\\n\\nTo do this pose:\\nStart on all fours with your feet slightly narrower than hip distances. Your toes should be tucked and your hands lined up with your shoulders.\\nOn the inhale push your hips back and up, engaging your shoulders, legs, and core. Your weight should be evenly distributed.\\nPush through your heels to feel your hamstrings stretch. Walk your feet by bending one knee at a time.\\nWrapping Up\\nNow you know 8 yoga poses that will help you improve your flexibility. When you practice yoga for flexibility consistently, you'll notice that you not only get more flexible but you'll be stronger, healthier, and have greater peace of mind. Plus, the more you work on your flexibility, the less pain and muscle tension you'll have in your body.\\n\\nThese poses are a great starting point, but if you really want to enjoy the benefits of yoga faster, you'll definitely want to register for \\nmyYogaTeacher\\n. We offer yoga for flexibility, yoga for stress relief, and so much more. And, myYogaTeacher is more than just a bunch of pre-recorded yoga videos. With us, you get access to the finest yoga teachers from India—they really become your yoga trainer online. Join us today and get started on your journey towards flexibility."},"createdAt":"2020-12-28T18:50:02.147552+00:00","author":{"name":"Will","pictureUrl":"will.jpeg","teacherMytSlug":"will-1"},"category":["fitness","yoga_poses"]},{"title":"8 Benefits of Joining a Group Yoga Class Online","coverUrl":"benefits-group-yoga-class-online.png","slug":"benefits-group-yoga-class-online","content":{"text":"Did you know that more than 2 billion people around the world practice yoga? As you can imagine, with all of the people practicing yoga, the number of styles and classes keeps climbing. And, fortunately, so do the ways people can access a group yoga class with a live yoga instructor. At myYogaTeacher, we're proud to offer online yoga classes live all day, every day.\\n\\nBut can an online group yoga class really compete with an in-person group yoga class?\\n\\nYes!\\n\\nIn fact, an online group yoga class can give you the benefits of an in-person group yoga class right from the comfort of your own home. Let's take a look at some of the benefits you'll enjoy in a group yoga class from myYogaTeacher.\\n\\nBenefits of Group Yoga Classes\\nNo matter whether you're looking for power yoga classes or to learn \\nyoga online\\n, a live, online group yoga class from MyYogaTeacher is everything you want from yoga—without the drive time, the anxiety of heading into a large group yoga class at a fancy studio, or the high cost of a drop-in class rate.\\n\\nYou can try myYogaTeacher right now for free. Just head over to \\nMyYogaTeacher\\n and sign up!\\n\\nNot sure live online group yoga classes are right for you? Here are 8 benefits of group yoga classes from myYogaTeacher that will motivate you to log on.\\n[CTA-DEFAULT]\\n1. Meeting Like-Minded People\\nA group yoga class is one of the best ways to build community or Sangha. Yoga studios are great places to meet and forge friendships with like-minded people. Coming together in movement and breath gives online yoga students the chance to be intentional in their friendships, building their own community of people who share their values.\\n\\nPracticing yoga in a group also builds synergy. When you bring together a group of people working towards a common goal, great things happen. You can find other people in your group yoga class who have the same goals and work together to make it happen.\\n\\n2. Increasing the Energy\\nGroup yoga classes bring people together through movement and breath, building shared energy that you just don't get when you're practicing alone. You log into your online yoga class as an individual but your log out as part of a thriving community.\\n\\nEven in online yoga classes, you'll build energy through working together on poses or meditating and chanting as a group. This energy doesn't end with the end of class, either. Many myYogaTeacher students report that they carry the energy built during their live online yoga classes throughout their days and lives.\\n\\n3. Building a Consistent Practice\\nBuilding a consistent yoga practice can be hard. It can be a lot harder if you don't have the support of a live yoga instructor and group yoga class. When you know that a group is expecting you to show up to class makes it so much easier to show up and keep showing up.\\n\\nConsistency is one of the hardest things about building a yoga and meditation practice. If you just learn yoga online through YouTube videos, you're not going to have the benefit of a live yoga instructor and the vibrant energy of a group yoga class to keep you engaged and coming back for more.\\n[CTA-GC]\\n\\n4. Increasing Confidence\\nPracticing yoga together makes it easier to improve your skills faster, increasing your confidence, and helping you stay more connected to your practice. In a group yoga class with a live yoga instructor, you'll have access to peers of all levels so you'll always have someone to help and someone to look up to.\\n\\n5. Increasing Motivation\\nGroup yoga classes are great for fostering a sense of friendly competition. No, not to \"beat\" other yogis. Instead, seeing other members of your group yoga class improving with every class will motivate you to move a little bit outside of your own comfort zone.\\n\\nWith myYogaTeacher, your live yoga instructor and classmates will be there to offer encouragement to help you deepen your practice. That means you'll be getting the benefit of increased motivation through friendly competition and a group that wants to help one another.\\n\\n6. Improving Self-Care Hygiene\\nSelf-care is an important part of a healthy life. Practicing yoga is a wonderful self-care activity but practicing alone at home can get boring. Some people turn to in-person yoga classes as an opportunity to get out of their normal surroundings and normal routine. But you can get that same benefit by logging into a group yoga class from \\nMyYogaTeacher\\n.\\n\\nYou can dedicate a room or space in your house to your yoga practice, making it feel like an oasis apart from your normal household space and routine. Then, you just need to log on to myYogaTeacher to join your group yoga class—no driving, no worrying about the clothes you're wearing, no stress.\\n\\n7. Learning From One Another\\nGroup yoga classes are a wonderful way to learn and grow in more than just yoga. In online yoga classes through myYogaTeacher, you'll have access to a live yoga instructor as well as your classmates to discuss your experiences and thoughts on yoga and its principles. It's one of the best ways to make progress towards your yoga goals.\\n\\nYoga aside, a group yoga class will help you better understand others and their experiences. It presents an amazing opportunity to celebrate what we have in common with our classmates as well as what makes us unique.\\n\\n8. Finding the Right Fit\\nGroup yoga classes can help you find the type of yoga that works for you. Maybe you know that you're looking for power yoga classes or want to use yoga in such a way as to support your other athletic pursuits. Group yoga classes can help you hone in on the best options.\\n\\nGroup yoga classes are also very beneficial if you're new to yoga and nervous about being the new kid in a large group of people who look like they were born in scorpion pose. With MyYogaTeacher, you'll find smaller group classes that will help you learn yoga online in a welcoming environment with other classmates who are there for the same reason.\\n\\nIf you have an injury, are recovering from one, or have a chronic illness, yoga can be incredibly helpful. But you don't want to just practice yoga from a YouTube video and risk making your injury worse. Your best bet, instead, is a group yoga class with a live yoga instructor who can help you through accommodations for your injury or illness.\\n\\nLearn Yoga Online in a Live Group Yoga Class\\nAs you can see, a group yoga class can help you learn and grow while enjoying and building on the group's energy. No matter what your goals are—adding yoga to your training, working through an injury or chronic illness, finding a deeper connection between your body and mind—myYogaTeacher has online yoga classes for you. Head over to \\nmyYogaTeacher\\n right now and sign up to try it FREE."},"createdAt":"2020-12-21T16:39:56.216339+00:00","author":{"name":"Will","pictureUrl":"will.jpeg","teacherMytSlug":"will-1"},"category":["fitness"]},{"title":"Giving the Gift of Yoga (to yourself or a loved one)","coverUrl":null,"slug":"holiday-gifting-2020","content":{"text":"Would you like to receive a few months of Membership with myYogaTeacher as a gift?\\n\\n\\nRight now, your friends and family can give you the gift of yoga for upto 20% off! (Or you can give it to yourself)\\n\\n\\nEvery year, around this time, my family is searching like crazy to get me gifts for the holidays. \\nThey don't know what to get me... I don't know what to get them... \\nand we all kinda feel trapped by the consumer side of Christmas.\\n\\nI love them, I'm happy to give them a gift - but I \\nwant it to be meaningful\\n \\n(or at least something they'll use).\\n\\nI hate the idea of getting them another shirt, some shoes, or some trinket from Bed Bath and Beyond they don't really need!\\n\\nYou know, I realized \\nexperiences are some of the best gifts to give.\\n\\nI can't always take my girlfriend, my brother, or my parents on a vacation. But I can treat them to something they might get for themselves. So for my brother's 21st Birthday I took him Skydiving — he's never forgotten it.\\n\\nA couple years later I treated my parents to a lavish massage... they were super happy with that one! ;)\\n\\nAnd now, I mainly give the gift of experience. Especially when I know it will increase their quality of life or \\ncreate a wonderful memory\\n.\\n\\nIf you don't know what to ask for this year, you may want to consider one of our Membership Packages. \\n(3-mo, 6-mo, and 1-yr packages TEMPORARILY available at discounted rates as \\nHoliday Gifting Specials\\n.)\\n\\n(These are different than our monthly plans. Your husband or wife, parents or children can give you 3+ months of Membership with myYogaTeacher)\\n\\nSo instead of some shirt that's there to fill a wrapped box. You can get yoga classes with your favorite teacher.\\n\\nYou get months of:\\n✔️ \\nGroup classes\\n with incredible teachers so you can feel more peace and self-love\\n✔️ \\n1-on-1 help\\n and motivation so you can reach your goals\\n✔️ A \\nregular practice\\n to help reduce stress and anxiety\\n✔️ \\nMore peace and happiness\\n on a daily basis\\n✔️ \\nBetter health\\n - you'll feel like '18 year old you' again - stronger, more flexible... fitter!\\n\\nAnd \\nthe best part is\\n, it's all at home so you'll actually show up. No commute. No daycare required.\\n\\nYou get to focus on YOUR health and happiness!\\n\\nIf this sounds like something you're interested in, share this page with your loved ones OR \\nclick here to get upto 20% Off your Membership with MYT!\\n\\n\\nHappy Holidays from me and the team at myYogaTeacher!\\n\\nWith Love,\\nWill"},"createdAt":"2020-12-17T23:23:51.577775+00:00","author":{"name":"Will","pictureUrl":"will.jpeg","teacherMytSlug":"will-1"},"category":["fitness"]},{"title":"5 Reasons Why You're Yearning for Virtual Yoga","coverUrl":"rishikesh-yogpeeth-nhjxngI_5D4-unsplash.jpg","slug":"reasons-to-do-virtual-yoga","content":{"text":"What a rollercoaster 2020 has been! Or a nightmare. Possibly both.\\n\\nMany have lost money, jobs, schooling, childcare, gym time. Health. No one has gone untouched by this chaotic year. Which leaves you making tough choices when your favorite places open up...or shut back down.\\n\\nYou ask yourself \\nalllllllll \\nthe questions. Is it worth risking my health and my family’s health just to go to the gym? Do I really need a manicure? Is self-care Sunday at my favorite restaurant with the girls important enough to risk exposure to a possibly deadly virus?\\n\\nBut staying home has prompted you to Netflix and binge eat embarrassing amounts of Oreos. You’re eight months into this pandemic craziness and you’ve somehow lost your workout mojo.\\n\\nNot to mention, your Zen exited stage left about two weeks into quarantine.\\n\\nYou’re left yearning for an activity that will bring you back to your somewhat sane self and help you get back on track to good health. Minus the germs and embarrassment you’ll feel doing down dog next to the yogi who’s been running 5 miles a day since birth.\\n\\nMy Yoga Teacher has your back! Here’s why you’re itching to get into a good yoga routine virtually. And if you’re not, you will be!\\n\\n1. You’re a new or rising yogi.\\n\\nAnd you have no idea what you’re doing (you’re not alone, friend).\\n\\nWhether you consider yourself in shape, out of shape, or don’t think about it at all, a regular virtual yoga practice will allow you to take your body, mind, and stress to the mat. You can practice at your speed, your level, and in the comfort and privacy of your own safe space. Without being stared at if you fall out of prayer pose.\\n\\nNew yogis will love learning yoga asanas with experienced yoga instructors from India who are well-versed in many types of yoga! \\nMy Yoga Teacher\\n allows you to get your yoga on with a teacher that understands you and your needs waaaaaaay better than the one at your local gym who got yoga certified, like, yesterday. \\n\\nPlus, many of our instructors have degrees in yoga and specialize in areas such as knee and back pain. Bonus.\\n\\nWhich leads us to number 2!\\n\\n2. You’re hurting and can’t “go hard or go home”.\\n\\nPlyometrics is the death of your knees. HIIT training has your back screaming for a chiropractor. Which definitely means no running, kickboxing, or cycling classes for you. (Plus, ewww. Germs. Remember?)\\n\\nIf you have knee pain, it’s no surprise if you have back pain as well.\\n\\nThere are yoga asanas that are proven to help with back, knee, and hip issues. With My Yoga Teacher free \\nonline yoga classes\\n, you have the option to try out any or all of our awesome yoga instructors. Including those that specialize in helping people just like you resolve knee and back issues.\\n\\nBut perhaps you’re neither new or hurting.\\n\\n3. You’re an advanced yogi, and you don’t go with the flow.\\n\\nIt’s totally cool to have the ability to twist yourself into a pretzel! We’re down with that. But your fellow yogis in a conventional in-person yoga class may not appreciate you being ahead of the game. \\n\\n(It’s not just jealousy.)\\n\\nGetting ahead in the flow of the rest of the class can be distracting or come across as rude. Plus, your yoga teacher might get offended if you’re so bored that you’re a hundred poses ahead.\\n\\nGet back in the flow! Your flow with online yoga classes! \\n\\nMy Yoga Teacher offers a two week trial where you’ll have access to toooooons of yoga classes at varying times for free! We’re pretty biased, but we think they’re all pretty amazing.\\n\\nNo credit card needed. No commitment. Just you and the mat and a highly qualified yoga instructor. Oh, and possibly a water bottle and towel. Cause you’re gonna sweat!\\n\\nNeed we say more? Of course, we should!\\n\\n\\n4. Accidentals are incidental with online yoga\\n\\nEmbarrassing moments are a thing of the past with \\nvirtual yoga\\n classes! No, really. Think about it.\\n\\nWardrobe malfunctions? No worries! No one is there to care about what brand of clothes you’re wearing or how you look at all!\\n\\nWanna take a risk and try that asana you’ve been dreaming of doing? Go ahead! If you fall over, the only person judging you is you. And that’s not necessary either!\\n\\nNeed a bathroom break? That’s cool. Just go. None of that quietly sneaking out of the studio and weaving between yogis when you’re practicing yoga at home.\\n\\nIt’s totally natural to feel self-conscious. But you simply don’t have to with myYogaTeacher.\\n\\nKnow what else is natural? Read on.\\n\\n5. You get to play the right comparison game\\n\\nEveryone does it. And not just in yoga. In lots of other activities and sports. They compare their abilities with others. Then they get jealous. \\n\\nYou’re in class trying to grab your foot for what should look like Dancer’s Pose and the yogi next to you does that pose in her sleep on the regular. (Enter: Green-eyed monster) You look that direction and, inevitably, you fall over. Which makes the person behind you fall over. \\n\\nAnd so the trainwreck commences.\\n\\nIt’s not an entirely unlikely or uncommon scenario. But you comparing yourself to the yogi next door isn’t productive for your practice or theirs.\\n\\nJealousy is a perfectly natural human tendency. But online yoga classes offer you the opportunity to compare yourself and compete with the most important person in the room. You.\\n\\n\\nSo if you’re itching to get back in the proverbial workout saddle, online yoga classes may be the safest option for you! Or, advanced yogis and athletes can jump into a power yoga class, sweat it out from the house, and still reap the rewards of virtual yoga classes. \\n\\nIt’s time to take back your Zen and your health with My Yoga Teacher’s two week trial and see how you like it! You’ve got nothing to lose and everything to gain (except excess weight).\\n\\nDo yoga your way! Take advantage of the vast amount of knowledge and experience that our yoga instructors have to offer, including affordable 1:1 yoga lessons that are catered specifically to your needs. They’re extra like that. And so are you!\\n\\n\\n\\n\\n\\n\\n\\n\\n\\n\\n"},"createdAt":"2020-12-17T19:51:46.550994+00:00","author":{"name":"Will","pictureUrl":null,"teacherMytSlug":"will-1"},"category":["fitness"]},{"title":"Practice and all is coming","coverUrl":"shadiyacover.jpg","slug":"practice-and-all-is-coming","content":{"text":"My yoga journey started in the year 2010 when I was introduced to few \\nyoga stretches\\n post a dance rehearsal in college. I didn’t think much of it back then and little did I know,  it is going to change my life ten years down the line. After finishing college, I joined a MNC with big aspirations and certain goals in my mind. I was not prepared for all the challenges I had to endure in order to achieve those goals I had set for myself . Corporate life became increasingly difficult emotionally and physically. I found myself walking in to a \\nyoga class\\n to combat the stress and anxiety.  After the first few sessions, I started to connect with practice and thoroughly enjoying that one hour of practice. I would look forward to learning something new every session and I would be excited about my small achievements in each class. I found myself dreaming of postures amidst busy work calls and meetings. Later that year, against all the odds I quit my job to pursue Teacher's training course in Hatha yoga.  Practicing and learning various aspects of yoga with like minded people from all over the world was a memorable experience. I consider teachers training as my first real learning experience in yoga and I haven’t stopped learning or practicing since then. I believe in consistent self practice or sadhana as the key to being a better teacher. I am constantly learning from teachers who have more experience than me. I help my students to understand their body , breath and alignment.  I thoroughly enjoy the process of sharing my knowledge to students who are eager to learn and practice.  I am thrilled to be joining this platform to share my learnings and looking forward to this new chapter in my yoga journey."},"createdAt":"2020-06-29T00:00:00+00:00","author":{"name":"Shadiya","pictureUrl":"shadiyacover.jpg","teacherMytSlug":"shadiya-1"},"category":["fitness"]},{"title":"Need an Immune Boost? Try Yoga!","coverUrl":"katee-lue-Qvkv9MyYdLo-unsplash-e1585252285799.jpg","slug":"need-an-immune-boost-try-yoga","content":{"text":"Are you worried about the health of your immune system? You’re not alone. \\n\\nToday, people are trying dozens of strategies to stay healthy. Some like social distancing and washing your hands are common methods. Others might surprise you!\\n\\nYoga, for example, has been scientifically proven to boost the immune system! \\n\\nIn 2018, the Journal of Behavioral Medicine published a study looking at the benefits of a consistent yoga practice. The study focused on Hatha yoga. \\n\\n\\nHatha yoga\\n calms the mind and body through physical postures.\\n\\nThe scientists measured blood and saliva levels, immune cell counts, antibodies, and more. The results? Undeniable evidence that doing yoga at least once a week reduces inflammation and boosts the immune system.There are several theories behind this. Moving more makes you healthier. And healthier bodies have an easier time fighting off infection.\\n\\nThere are unique immune-boosting benefits of yoga compared to other exercise. \\n\\nA \\nyoga class\\n includes inverted postures, heart openers, and twists. Each of these benefits your immune system in their own unique way:\\n\\nInversions and forward bends heighten blood flow to the sinuses. This helps ease sinus pressure and blockage.Heart openers, like cobra pose, reduce tension in the chest and back. This can help break up congestion in your lungs.\\n\\nTwists, like revolving chair or supine twists, aid in digestion. Did you know much of our immune system is in the gut??? A healthy digestive tract has healthier microbiome, and strong immune cells and hormones.\\n\\nBeyond the postures, yoga relieves stress! \\n\\nOur stress levels impact our immune system. If you go through your day without stress relief, you may be more likely to develop health issues.\\n\\nYoga quiets the mind and reduces the body’s stress hormone levels. Having a weekly or daily outlet to combat everyday stress can make you healthier inside and out.\\n\\nThe takeaway?\\n\\nYoga is a great method for keeping yourself healthy and boosting your immune system. It also feels amazing! \\n\\nAnd, with our online group classes, you can practice in the privacy and safety of your own home!\\n\\nSidenote: Especially in these times, take care of yourself! If you are feeling ill, be safe and see a medical professional. You might need more rest than Yoga.\\n\\nRest is valuable when it comes to healing the body, so don’t challenge yourself with intense yoga during times of sickness.\\n\\nIf you need rest but want to gain some of the benefits of yoga, our expert teachers would be happy to guide you through a yin/\\nrestorative yoga\\n class.\\n"},"createdAt":"2020-03-26T00:00:00+00:00","author":{"name":"Amanda","pictureUrl":"amanda-pro.jpg","teacherMytSlug":"amanda-1"},"category":["fitness"]},{"title":"What is Breath Ratio breathing?","coverUrl":"Social-post-11-1.png","slug":"what-is-breath-ratio-breathing","content":{"text":"As part of our Breathing to Find Calm series, we are exploring Yoga \\nbreathing techniques\\n that cultivate a sense of peace and calm in the body. In this article, we'll talk about the Breath Ratio!\\n\\nSimply put, breathing with a \\nBreath Ratio\\n is evening out the inhale, the natural pause between breath and the exhale. In this example, you can count to 4 but really the number doesn't matter! Just do what feels good to you. \\n\\nBreathing in this way relaxes the nervous system. With an even and predictable breath, the body relaxes. With your mind focusing on the breath, your mind also relaxes. \\n\\nTry this for several breaths and tell us what you think!\\n"},"createdAt":"2020-03-21T00:00:00+00:00","author":{"name":"Jitendra","pictureUrl":"jitendra1.png","teacherMytSlug":null},"category":["fitness","meditation"]},{"title":"Breath as a messenger","coverUrl":"nitika-pro.jpg","slug":"breath-as-a-messenger","content":{"text":"When I manage to successfully draw my awareness to my breath and its effect on my body, I feel one with it. I am my breath.\\n\\nDuring my second 10-day \\nVipassana\\n meditation retreat, I stayed back one day to ask the teacher about pain. I felt intense pain in my back/ thigh/ ankle. Just as the meditation method, she said pain is also a sensation - how can I try to maintain equanimity with it? Can I try to stay with the pain, really focus on it? Does it have a texture? Does it have a radius? An epicentre? Sure enough, in my practice thereafter, initially it felt as though the more I focused on the pain, the worse it got… until it didn’t. Something happened, the pain started to dissipate, almost as if just sending my awareness and my breath there gave it the attention it needed then its message was delivered. It could now calm down and just be. \\n\\n\\nYoga\\n is similar in that sense. Although, it’s important to know the difference between discomfort (and how to work with it) and pain (and how to avoid hurting your body). How can you make the tiny muscles in your foot to relax completely when you can’t even feel them? With your breath and awareness of course. A lot can happen just by sending these two messengers there. They reassure and allow relaxation. Part of this practice is getting off auto-pilot. We’re not aware of harmful habits and thought patterns that affect us. This practice is about tuning in and becoming aware of patterns. \\n\\nTen years ago, I was looking for a fitness activity to support my physical development so that I could focus on my dance training. I tried the gym but felt that its benefits were only temporary- I felt myself deflate like a balloon every time I stopped using machines to exercise my muscles. I had also started having regular backaches. I knew I needed something more holistic. Something that wasn’t just temporary and for the external physicality. I went for my first \\nYoga class\\n (it was also the first time I meditated) and I remember feeling completely different at the end of the session. Something had shifted. I felt great- mentally and physically. I was hooked!\\n\\nOver the years, the physical practice was an entryway to something deeper - simply being in the present moment. Meditation has helped deepen this practice. This awareness practice continues to be a catalyst in my personal growth journey. My yoga practice grounds me in my body, the only reality I really have. Everything I experience is through this body. Learning to listen to it and respect it has been a long but rewarding journey. \\n\\n2018 was a year of big changes for me, I quit my corporate job and finally decided to live my true calling- working with the body. I pursued my Teacher Training with an amazing teacher who could not stress enough on the importance of safe practice. I grant her the credit for my strong foundation in the importance of accurate cueing and body awareness.\\n\\nI feel immensely lucky to be able to offer this gift to others now. I hope to help more people stay in touch with their body through breath and mindfulness. \\n"},"createdAt":"2020-02-06T00:00:00+00:00","author":{"name":"Nikita","pictureUrl":"nitika-pro.jpg","teacherMytSlug":"nikita-2"},"category":["fitness","meditation"]},{"title":"What 5 years of Yoga can do for you","coverUrl":"IMG_4796-rotated.jpeg","slug":"what-5-years-of-yoga-can-do-for-you","content":{"text":"My journey in yoga started in the year 2002. I went for a short yoga course with my sister to Vivekananda institute in Hyderabad and continued practicing by myself at home after completing the course. I enjoyed practicing\\n asanas\\n and pranayama, and yoga was also keeping me energized all through the day. However, I eventually got busy with my work and family commitments, which lead to a break of 3 years from practicing yoga. \\n\\nIn 2006, I put on weight pre and post-pregnancy and had also developed quite a few complications during that period. It turned out that I was allergic to certain foods, so my doctor had asked me to avoid eating them. To get back in shape, I decided to join the gym and I started working out 5-6 times a week. I did start losing weight but was constantly in physical pain and was always low on energy. A close friend of mine suggested I restart practicing yoga, and this was a life-changer. \\n\\nI practiced yoga for 5 years, after which my life seemed more relaxed. I was calmer, I was more energetic through the day, I could do a lot more things at ease and was more patient. This change made me want to explore and expand my learnings in yoga. With my teacher's encouragement, I did the teacher training course (TTC) from Bodhi Yogishala and started teaching immediately after my training. I also took teaching courses for \\nprenatal yoga\\n, restorative yoga, pranayama, and meditation. I am continuing my journey in yoga, with the Patanjali \\nYoga Sutra\\n philosophy and Vedic Chanting. \\n\\n\\n\\n\\nWe all have our ups and downs, in our everyday lives and our life in general. We all tend to hold on to emotions - happiness, sadness, anger, stress... Yoga has taught me to learn how and when to let go, and be a happy, positive and peaceful person. \\n"},"createdAt":"2020-02-01T00:00:00+00:00","author":{"name":"Namrata Tiwari","pictureUrl":"wegr3wk4wpdufdig2vqd.jpg","teacherMytSlug":"namrata-1"},"category":["fitness"]},{"title":"One single magical moment changed how I looked at Yoga","coverUrl":"anisha-cover.jpeg","slug":"one-single-magical-moment-changed-how-i-looked-at-yoga","content":{"text":"Yoga was introduced to me in school when I was a child. It made me wonder, how my Yoga teachers do headstands and complicated Asanas?! At that innocent age, it was more play and less practice as we had a patient and lenient teacher.\\n\\nIt was during my job at a health club, where I reunited with Yoga. I gradually began enjoying my time on the mat and became consistent and regular with yogic practice. \\n\\nIn one class, there was a magical moment that changed the way I looked at Yoga. \\n\\nDuring \\nshavasana\\n, something amazing happened. I felt a deep connection with myself like never before. Eventually, I had more than a few similar deeply connected experiences, and I had many questions! This led me to a Yoga teacher's training program. I had no intentions of teaching, all I wanted was to obtain answers to why, how, where and what? \\n\\nI am blessed to have attended a residential yoga course with SVYASA, which opened my mind. I learned and received more information than just the questions I seeked answers for, a lot of my actions and reactions started to make sense. \\n\\nI was able to implement it in my daily life - Yoga became an inseparable part of my life .  \\n\\nWhile I continued to explore the different styles of Yoga, I was introduced to Aayana by a friend, where I enrolled in a TTC 200 hours course under the guidance of Mrinali and Regeesh. This experience enhanced my \\nYoga practice \\nand teaching skills. \\n\\n\\nLearning has no end and I believe I'm learning everyday through my students and gurus.\\n\\nYoga to me is a science of holistic living and it has made me believe that change is a universal truth.\\n\\nI hope to connect with as many people as I can, to guide them get closer to their goals!\\n"},"createdAt":"2020-02-01T00:00:00+00:00","author":{"name":"Anisha","pictureUrl":"anisha-pro.jpg","teacherMytSlug":"anisha-1"},"category":["fitness"]},{"title":"How I escaped crippling back pain and help my students have full mobility, strength and amazing quality of life","coverUrl":"shweta-pro-01.jpg","slug":"my-escape-from-crippling-back-pain","content":{"text":"from Shweta\\n\\nHow I escaped crippling back pain and help my students have full mobility, strength and amazing quality of life\\n\\nYou can ABSOLUTELY get relief from your back pain!\\n\\nYou see, I know first-hand what it's like to feel like someone is hammering a chisel into your spine. \\n\\nI've been stuck in bed, unable to move, dependent on friends and family to bring me food. I watched my quality of life decay and fell into absolute depression.\\n\\nLet me rewind for a second...\\n\\nWhen I was a little girl, I was really plump. I had chronic leg pain and the other kids bullied me saying \"it's because your legs can't take your weight!\" They'd draw a hippo and put my name on it saying \"that's you\"...\\n\\nCan you imagine how demoralizing that is?\\n\\nI grew up, but that pain didn't go away. Every year I got a little more solitary and withdrawn from people. I lost all my self-confidence. But I've always had an adventurous soul. A desire to explore the world and learn. Maybe too much for those around me... \\n\\nMy family used to say \"You're so different, no one will want to marry you\", \"you're an Indian girl, you shouldn't do that...\", \"you're too this... you're too that!\"\\n\\nI felt like a caged bird.  Do you know what I'm talking about?\\n\\nThen you know you can't live like that. I wanted to feel free. I wanted to travel. I wanted to go on adventures. Most of all, I wanted to be myself and not feel judged!So one day in my mid-twenties, I packed my backpack. And left to go biking through the Himalayas. \\n\\nIt was magnificent. I was having the adventures I'd spent my whole life dreaming about. I even started learning to ride horses! ut one day, I was out riding and my horse fell on top of me. I didn't know it yet - this was the last straw for my back...\\n\\nYou see I felt OK. But this fall was about to change my life forever. My back was a ticking time-bomb.\\n\\nThe next time I took my horse out, we trotted a lot. That means a lot of bouncing on the horse. And if you saw me that evening, you would have seen a happy girl. But the next morning, I couldn't even get out of bed. My back was completely jammed. Moving just one millimeter sent a paralyzing jolt of pain through my entire body.\\n\\nWhen I saw the doctor, he said that everything had added up. All the tiny bumps and bruises over the years, the weak legs from childhood, everything had taken its toll and demolished my back.\\n\\nHe said if I didn't have surgery I would never walk again. So I got the surgery. And spent the next month in bed. I wanted to be free, and now I was completely trapped in my body... trapped in my bed... dependent on my family to take care of me.\\n\\nThe painkillers didn't help AT ALL. For three months I lived in mind-numbing spirit-killing pain.\\n\\nI went into a deep depression and pushed all my friends away. The pain made me negative and always complaining. My rehab was slow, so the doctor recommended I start \\npracticing yoga\\n. It's the only exercise that could give me the strength I needed to get walking again, yet still gentle enough that I could do it.\\n\\nSo I joined a \\nyoga teacher\\n training (even though I was a beginner). Because I wanted to get a deep immersion in yoga and heal myself.\\n\\nAnd do you know what happened?\\n\\nI did heal myself. I was able to walk and move again. And I defied all expectations - I can carry a big backpack and continue my adventures.\\n\\nMy body is free from pain (and has been for years). I have full mobility and strength.\\n\\nBut the amazing thing is,\\n yoga\\n also gave me confidence. \\n\\nI don't feel like a caged bird anymore. \\n\\nI feel free to be myself. Not just to travel the world, but to express myself. To talk to strangers (I know that might sound small to you - but since I was a kid, I've been scared of other people). Now I feel happy, positive and full of life.\\n\\nAnd I help my students feel this way too. To overcome their physical limitations, and to gain mental freedom!\\n\\nIf you have back pain, lower back problems, sciatica, osteoporosis or arthritis - I know I can help you live a more full life. Physically and emotionally!\\n\\nWhether you schedule a session with me or not, whether you have back pain or not, I know yoga can give you the same inner freedom it's given me.\\n"},"createdAt":"2020-01-26T00:00:00+00:00","author":{"name":"Shweta","pictureUrl":"shweta-pro-01.jpg","teacherMytSlug":"shweta-1"},"category":["fitness"]},{"title":"7 Reasons Working with a Personal Trainer is the Fastest Way to Reach Your Fitness Goals","coverUrl":"ayo-ogunseinde-0xWXyaa8bTQ-unsplash.jpg","slug":"7-reasons-working-with-a-personal-trainer-is-the-fastest-way-to-reach-your-fitness-goals","content":{"text":"If you want to lose weight, increase strength and flexibility, reduce your stress levels and sleep better - listen up!\\n\\nThis post will show you why working with a personal trainer is the fastest path to sustained results and reaching your health and fitness goals. \\n\\nBefore you invest money to work with a personal trainer, read this. Then, you'll be able to make a well-informed decision.\\n\\n#7 You can work hard or you can work smart\\n\\nWhen you kick your own butt at the gym - you're working hard. You sweat and you feel good after. But if you're not getting the results you want, it's probably because you're not doing the right exercises.\\n\\nWhen you spend your exercise time with a personal trainer - you're working smart. Literally...\\n\\nYour personal trainer has dedicated their life to learning maximum efficiency in exercise. They spend 8-hours a day helping people like you reach their goals.\\n\\nNow I don't know about you, but I don't have time to learn the right way to do every single exercise. \\n\\nI want to cut through the noise. I want to find out what is hype and what actually works.  I want results. A personal trainer has the education and experience to help you get the results you want.\\n\\n#6 You'll never get bored\\n\\nWhen you work out on your own, you get bored fast! After a few days, weeks, or even months you find yourself doing the same routine again and again. \\n\\nThat's because your \"work out vocabulary\" is small. It's like trying to write poetry when you only know a few words. It's bland, boring and repetitive.\\n\\nA personal trainer carries the Webster's Dictionary of \"work out vocabulary\". They have an exercise for every single body type, fitness level, and injury that needs healing. They have the right exercises to reach your specific goals.\\n\\nSo you'll never get bored because you get tons of variation. And every day will be different.\\n\\nAs an added bonus, you'll learn something new in every session. Which empowers you to take your health into your own hands!\\n\\n#5 You Avoid Injury!\\n\\nWhen lifting weights people fracture bones, tear ligaments, and strain muscles all the time. Even body weight exercises like \\nyoga \\ncan lead to wrist pain, lower back pain, and hamstring tears!\\n\\nNow this is only a risk if you over-train or use incorrect form.\\n\\nWith a personal trainer: \\n\\n✔️ They make sure you are using the correct form so you don't get injured. \\n\\n✔️ They make sure you're varying your exercises so you don't strain your body. \\n\\n✔️ And they help you rest the areas that need to recover so you can reach peak performance.\\n\\n#4 Every workout is Designed for your unique Body\\n\\nYour trainer gets to know your body, your bone structure, your strengths and personality. All of this is important to your workout routine.\\n\\nDid you know that each of us has a unique bone structure? That means my max flexibility will be different than yours. If you and I both do 10 years of yoga, stretch out every muscle to its healthy limit - we will still have different ranges of motion.\\n\\nMy hips and shoulders have a different structure than yours. So the bones themselves determine your ultimate \\nflexibility\\n.\\n\\nPersonal trainers know this and work with your body. (Instead of working against your body - like the person who bounces into their forward bend and eventually tears their hamstring.)\\n\\nEven better, they know how to work with your previous injuries. They design exercise routines to help you recover.\\n\\nAnd, if you have specific goals (like more strength vs. weight loss) they design your workouts to reach those goals fast. So you don't waste countless hours doing exercises that have nothing to do with what you want!\\n\\nMy friend Cheryl spent years running and running to lose weight, with almost no gains after the first month. That's because running does burn some calories but it mostly works with your lungs and heart. When she started using some light weights, strengthening and toning her muscles, her body became a calorie burning machine.\\n\\nNow her metabolism has increased and her muscles (which aren't huge or bulky - she still looks really feminine), burn fat all day long.\\n\\n#3 You actually show up for your exercise... consistently!\\n\\nConsistency is the most important ingredient when working towards a goal. Whether you're trying to get fit, learn to play the piano, or move up in your career. You must put in consistent effort to get results.\\n\\nBut it's also where most of us fail. Sure we can go to the gym for a few weeks after New Year's Eve. We're hopped up on hope and hype. \\n\\nTest this out. Go to the gym in the first few weeks of January, it's packed! ... but go again in February and it's back to normal.\\n\\nWhen you work with a personal trainer you don't flake. You show up because you know she's counting on you... \\n\\nWhen you show up for your trainer, you show up for yourself!\\n\\n#2 You build a habit so it's not a chore\\n\\nConsistently showing up builds your exercise habit.\\n\\nThe first month is a challenge. You're the most motivated but you're also breaking old habits and building new ones. \\n\\nThis is when you're most likely to revert back to \"I'll go tomorrow\" mentality. This is when you go from salads back to chips. From sweating at the gym back to Netflix on the sofa.\\n\\nBut with a trainer, you get consistency. You save yourself the whole start-and-stop cycle that kills people's results. And keeps them stuck for years.\\n\\nYou skip all that and go straight to the mature exercise habit. The exercise habit you see in your healthiest colleagues.\\n\\n#1 You get the motivation you need to succeed\\n\\nBut the most powerful effect of working with a personal trainer... the one I saved for last...\\n\\nThis one is a fundamental factor in reaching your goals. It's the key to consistency. And it unlocks the door to your results...\\n\\nMotivation.\\n\\nIf you're not motivated, you simply will not succeed at any difficult task.\\n\\nWithout motivation - you'll quit when you're tired. You'll give up when you look at the scale and you lost 1 lb instead of 10 lbs.\\n\\nNow if you have motivation, you'll overcome every obstacle and challenge that gets in your way.\\n\\nWith motivation - it doesn't matter if you're tired. It doesn't matter if life is getting in the way - you make time and effort to reach the goal you set for yourself. \\n\\nYou lose the weight. You gain strength. You get healthy. You get happy. And nothing stops you from achieving that.\\n\\nBut you can't force yourself to be motivated when you're not. That doesn't work.\\n\\nWith a personal trainer - they help you stay motivated!\\n\\nThey are your cheerleader. And even when they're silent, you do your best. Their mere presence encourages you to try harder!\\n\\nThey help you:\\n\\n✔️ stay motivated so reaching your goals is fun\\n\\n✔️ create a consistent exercise habit so you stay healthy for decades\\n\\n✔️ use correct form so you never get injured\\n\\n✔️ give you variety so you don't get bored\\n\\n✔️ create personalized \\nyoga sessions\\n just for you and where you're at today, so you can get started no matter how long you've been inactive\\n\\n✔️ and they educate you so you're empowered to take your health into your own hands\\n\\nThis way, you get maximum results in minimum time.\\n"},"createdAt":"2020-01-24T00:00:00+00:00","author":{"name":"Jitendra","pictureUrl":"jitendra1.png","teacherMytSlug":null},"category":["fitness"]},{"title":"Afternoon Slump? Recharge your whole body in 10 minutes","coverUrl":"mark-zamora-x0a7bo1qodu-unsplash.jpg","slug":"afternoon-slump-recharge-your-whole-body-in-10-minutes","content":{"text":"Reset your nervous system, clear out unnecessary thoughts, and get back to a balanced state with this 10-minute yoga sequence.\\n\\nLooking for a routine guaranteed to bring your energy back? Book a free session with one of our experienced teachers to help design the routine perfect for you. \\nNot signed up? Click here to take advantage of 5 free sessions now (supplies limited).\\n\\n\\nEasy Reset \\nYoga Routine\\n\\n\\nForward Fold\\n\\n\\nSeated Twist\\n\\n\\nSide Bend\\n\\n\\nLegs Up The Wall\\n\\n\\nChild's Pose\\n\\nForward- FoldPlace your feet about 3 feet apart. Exhale bring your arms and torso down into a forward fold. You can place your hands on the floor, a block, or even on a chair.Take 5 deep breaths. Come back to the starting position with an inhale.Seated TwistWhile seated, place one hand behind you and the other on the opposite knee. Take five breaths, reaching the top of the head towards the ceiling. On an exhale, return to center and repeat on the other side. Side-bendInhale lift both arms up, and if you like, interlace the finger and flip the palms to the ceiling. Exhale and reach your palms towards the to the side. Inhale to come back to center and repeat on other side.Legs Up the WallEasy peasy. Bring both legs up a wall and extend the arms outward. Take at least 10 breaths, or more if you're enjoying it!Child's PoseFrom a kneeling position, exhale and bring your forehead to the floor. Relax the hips towards to the heels and extend the arms in front of you. Hang out for as long as you like. \\n\\nHeadphones on! \\n\\nWant a guided experience by one of our expert teachers? Check out this relaxing sequence by Aparna! Ready to book a session? \\nClick here to take advantage of 5 free sessions now\\n (supplies limited).\\n\\n\\n"},"createdAt":"2019-12-15T00:00:00+00:00","author":{"name":"Amanda","pictureUrl":"amanda-pro.jpg","teacherMytSlug":"amanda-1"},"category":["fitness","mental_health"]},{"title":"A Love of Dance & Strength","coverUrl":"anitha-cover.jpg","slug":"a-love-of-dance-strength","content":{"text":"My name is Anitha and I'm from the heritage city of Mysore in India. Yoga was part of my curriculum in school, so my yoga journey began when I was just a child. \\n\\nIn addition to \\npracticing yoga\\n in school, I was very into sports. I represented India TWICE in international throwball tournaments. I'm proud to say that  I won both tournaments!\\n\\n\\nMy Master's is in Management & Finance and I've worked for multinational companies, a total of 10 years of professional experience. \\n\\nYet . . . \\n\\nI always had this thought running in my mind . . . that I should do what I love the most! And that is dancing! So, initially, I threw myself into Zumba and became a certified instructor. But this was just a hobby as I kept my job at the multinational company.\\n\\nAnd then I became a mother . . . \\n\\nMy focus completely shifted from my job and moved towards my passion.  I made a return to Yoga in addition to teaching Zumba. Since I had a decent amount of practice during my school days, this seemed like a natural thing to do. I completed my \\nYoga teacher\\n certification in Bangalore. \\n\\nWith my yoga practice, I could see a lot of changes in myself. I was inspired to continue my education and completed a certification in \\nAshtanga Yoga\\n of Mysore style from Mysore and a certification to teach advanced yoga.\\n\\nInitially, I just taught classes at gyms and fitness centers, but I knew yoga could do more. I began to teach personal classes for medical patients to help reduce their stress level with Yoga.\\n\\nDuring my yoga journey, seeing my clients become better in mind, body and spirit has inspired me to teach Yoga and spread Yoga to every community for a Healthy & Happy mind!\\n"},"createdAt":"2019-12-13T00:00:00+00:00","author":{"name":"Anitha","pictureUrl":"anitha-pro.jpg","teacherMytSlug":"anitha-1"},"category":["fitness"]},{"title":"Steady and Comfortable","coverUrl":"Trupti.jpg","slug":"steady-and-comfortable","content":{"text":"My journey into yoga began as a child when I was in school. Yoga was part of our school curriculum and the regular practice was fascinating and it became fun to me. \\n\\nAfter few years down the line, when I was running marathons, I thought \"it is good that I can run now but I won’t be able to run throughout my life...\"\\n\\nI knew that I needed an alternate regime that I could do for the rest of my life to keep me healthy and fit.  Sri B.K.S. Iyengar ji was doing his yoga practice until the age of 92 years. I was amazed that one can do yoga tto that age!  That stayed in my mind so I started doing yoga. \\n\\nI left my corporate job and did my teachers training from a1000yoga studio in Bangalore. I wanted to do Gurukulam style residential course, so I went to Sivananda Ashram in Kerala and finished another teacher’s training program.\\n\\nI am grateful to my guru’s Sri Pradeep G Gowda from a1000yoga and Swami Parmanadaji from Sivananda, from whom I not only learned pranayama, asanas but also the philosophy of yoga. During the process of daily classes and practice, I was absolutely in love with yoga and the yogic life. I saw that yoga can make individual beautiful not only from outside but from within too. I felt an immense change in me with a sense of physical well-being and mental calmness.\\n\\nI was suffering from PCOD and after regular practice of yoga, the disease has fully disappeared. It gave me confidence. During my teaching experience, I have had to deal with various life events including my husband’s health when he got frozen shoulder. He could, with dedication and daily practice of yoga, cure it fully. \\n\\nAfter practicing many hours in past 4 years and teaching over 2,500 hours in past four years, I want to go deep into this profession. \\n\\nIt is good workout for people who suffers from stress, anxiety, want to relax during their hectic week. Even for runners or sports personality, it's very good for many reasons. It increase stamina, lung capacity, flexibility and reduces stress. \\n\\nI did my project with kids in Bangalore at Thayimane Ashram (orphanage kids). Teaching kids gave me immense happiness and lot of energy. Contentment when you get that you can pin down here.  I conducted and planned \\nyoga classes\\n for Ashram children from age 4 to 16. \\n\\nI taught these children different asanas and pranayama to help them improve their strength, concentration and memory. I also conducted \\nkrida yoga\\n sessions to help children improve memory, motor skills, etc in a fun and playful way.\\n\\nHaving continued practice of yoga and following the philosophy of yoga in my daily life – I found the ability within me to face any kind of stress. The ability to maintain my mental and emotional balance has been a life-changing realization.\\n\\nI feel fulfilled, when I see my students benefitting from yoga specially when they come and tell me that I recovered from stress or anxiety or I became healthy by attending your class. \\n\\nSage Patanjali said: The most important and in fact the only description of asana given in the \\nYoga Sutras\\n is “sthira sukham asanam”, meaning that every asana should be 'STEADY' and 'COMFORTABLE' - STHIRA and SUKHA. 'Sthira' means steady or stable or grounded or strong and 'Sukha' means comfortable or easy (or 'easeful') or peaceful. Yoga helps to clear your mind and find your true self. Yoga is unity and way of life for me. \\n\\n“Feed yourself with your own yoga practice so you can feed others”. \\n\\nNamaste!\\n"},"createdAt":"2019-10-09T00:00:00+00:00","author":{"name":"Trupti","pictureUrl":"trupti-pro.jpg","teacherMytSlug":"trupti-1"},"category":["fitness"]},{"title":"Yoga and Dance Go Hand in Hand","coverUrl":"bharath.jpeg","slug":"yoga-and-dance-go-hand-in-hand","content":{"text":"Yoga has been with me since childhood, in schools, and with my family as well. My father (late Mr.) Ramachandra, who was a teacher by profession, was an inspiration for me to dwell deep into the field of health and fitness. \\n\\n‘An investment in knowledge pays the best interest’\\n[CTA-DEFAULT]\\nThe capacity to learn is a gift; the ability to learn is a skill; the willingness to learn is a choice. As my choice, when I was in Hong Kong as full-time dancer and part-time Yoga teacher, I quit my job and returned to motherland to deepen my knowledge in Yoga. \\n\\nNow I am a Yoga professional, holding a Master degree in Yoga (M.SC. Yoga) from Swami Vivekananda Yoga Anusandhana Samsthana (SVYASA University) and am a certified Level 2 Yoga Teacher from the Quality Council of India (QCI) AYUSH, Cleared NET (National Eligible test) in Yoga and also Ashtanga Vinyasa RYT 500 hour (Yoga alliance).\\n\\nAs a devotee of Nataraja (Shiva) who is known as the \"Lord of Dance\" and also a source of Yoga, I say dance and yoga goes hand in hand. Everything in this cosmos is dancing (motion) in coordination with energy (vital force).\\n\\nI have expertise in Hatha Yoga, Yoga Therapy, Ashtanga Vinyasa Yoga, \\nVinyasa Yoga\\n, Power Yoga, Yin Yoga, Yin Yang Yoga, Shat kriyas (cleansing techniques), Pranayama, \\nMeditation\\n, Yogic Anatomy, and Yogic philosophy (Patanjali \\nYoga sutra\\n).\\n\\n‘We make living by what we get and we make life by what we give.’\\n\\nअन्नदानं महादानं विद्यादानमतः परम्।\\n\\nअन्नेन क्षणिका प्रीतिः यावज्जीवं च विद्यया॥\\n\\nannadānaṃ mahādānam vidyādānam ataḥ param।\\n\\nannena kṣaṇikā prītiḥ yāvajjīvaṃ ca vidyayā॥\\n\\nTranslation: Giving food is a great charity; but giving knowledge is a greater one. From the food we get momentary satisfaction. But from knowledge, it lasts the whole life.\\n\\nI strongle believe and follow above mentioned verse and I have decided already to give my best knowledge to as many people as possibe to make life joyful and peaceful.\\n"},"createdAt":"2019-10-03T00:00:00+00:00","author":{"name":"Bharath","pictureUrl":"bharath-pro.jpg","teacherMytSlug":"bharath-1"},"category":["fitness"]},{"title":"Do Yoga: Stay Healthy and Stay Happy","coverUrl":"img-20190413-wa0003_29.jpg","slug":"do-yoga-stay-healthy-and-stay-happy","content":{"text":"Yoga is a magical intervention for your body!\\n\\nSince my childhood, I had a keen interest in sports, dance and fitness but yoga was just a word for me. Initially, I joined \\nyoga classes\\n mainly for exercising and because everybody in my group would say yoga is a very healthy thing to do. \\n\\nBut after my second c-section within two years, my body was so weak for the first 6 months that I was not able to lift up my hands. Even if I tried, I was shivering. The worst part was the weight I had gained began creating knee and back pain for me. \\n\\nAt that point, I was so frustrated and irritated with overall situation. \\n\\nWith these things running in my mind, I took one good step of joining a yoga class. After 3 months, I saw the actual magical effect of yoga on myself! I felt so fit and relaxed, even my mind was relaxed. \\n\\nI got to know what a beautiful thing \\nyoga\\n is, which our ancestors gave us.\\n\\nI feel that yoga is a natural medicine to the human body and mind which everyone should enjoy. From here, my journey started as an actual Yoga person. Later on, I did my yoga training. My journey as a \\nPower Yoga\\n instructor has been fulfilling and satisfying so far. The feedback from the students has always inspired to go an extra mile and learn more. I want to teach people how Yoga is beautiful and magical for them. \\n\\nNow yoga is my life and I always say...\"Do Yoga: Stay Healthy and Stay Happy\".\\n"},"createdAt":"2019-04-17T00:00:00+00:00","author":{"name":"Neelmani","pictureUrl":"neelmani-pro.jpg","teacherMytSlug":"neelmani-1"},"category":["fitness"]},{"title":"My Yoga Journey","coverUrl":"anupama_15.png","slug":"my-yoga-journey","content":{"text":"For as long as I can remember, I have always been called FAT and was overweight. It made me feel unconfident, insecure, ugly, and shy - I hated myself inside & out. \\n\\nWhen I graduated from high school, my birthday gift was a gym membership with a weight loss plan. I followed it religiously, killed myself working out, punished myself for eating or even craving food. I thought this would make me feel & look beautiful and make others like me, accept me & approve of me. As I kept losing weight, I did feel proud of myself but I still felt that I looked fat. So I joined a dance class to add my physical activity and I lost more. \\n\\nOn and on it kept going until I lost 25kgs. Yet whenever I looked at myself in mirror I was still that Fat Ugly girl.\\n\\nOver the years, I left the gym, left the dance class and started exploring working out on my own while still punishing myself with extreme workouts. That’s when I stumbled across Yoga videos on YouTube. I started doing them for the same purpose. Meanwhile, I chose acting as my profession because one of my friends suggested that I should try it out. It added more fuel to the fire. Everyone told me I needed to follow a diet, fix my skin & teeth, learn to dress up,  a personal gym trainer to tone my body and more. Mind you, I already did ALL those things! I wasn’t earning anything; my mother paid for all of that. \\n\\n But, throughout those years, I never asked myself: Did I really want to be an actress? Or was I just doing it to feel loved and validated? \\n\\n When someone asked my why did I want to be an actress, I gave answers that I heard other actors saying like - they feel alive on stage, they feel like they can be anyone, they feel a sense of freedom while performing – I poured my heart to feel all those things while acting so that I could sound more believable. And did I? No. And in this journey, I had become lonely, I was surrounded by people, I worked with them, shared my time and the stage with all but I couldn’t open up to anyone anymore except my boyfriend. \\n\\nWhen it came to auditioning, I gave reasons like \"when I don’t have acne, I will go for it\" or  \"when I lose a few more pounds, I will go\" or \"when I get the right part offered, I will go.\" I barely gave 10 auditions in the past 3 years. I kept to my theatre group where I was comfortable and felt like I belonged.\\n\\nI started getting severe anxiety attacks and I shared what I felt with my boyfriend but it didn’t help. I knew I had to do something. So, I chose to put acting on hold and focus on myself - my mental & physical health. I was tired of hating, blaming, punishing & isolating myself from people. \\n\\nOne day, I was thinking of an alternate career option & I thought to myself apart from acting what do I know? I remembered creating a workout plan for my boyfriend one day which helped him. I realized, over the years, I had developed understanding and knowledge about Yoga and creating workout plans. I had noticed that most of the trainers in the gym and in fitness Studios were focused on earning rather than genuinely helping their clients get healthy. I could see how they misguided their clients. That was one of the major reasons why I left the gym and started practicing Vinyasa Yoga through YouTube channels like Fightmaster Yoga, Yoga with Tim, & Yoga with Adriene (I didn’t have a good Yoga class in my city). \\n\\nThe flows that were created always intrigued me & made me question how & why this particular sequence. \\n\\nThat’s why I chose to do my Vinyasa Yoga Teacher Training at Mysore Yoga Teacher Training Institute (Samyak Yoga) in Karnataka. To be honest it was like an adventure for me. I was 25 year old & this was the first time I was travelling alone, living alone in a different state for a month. It was a life-altering experience which made me believe that all is going to be well after this. \\n\\nWhen I taught at Samyak Yoga, I felt confident and I never felt like that when I was acting or even dancing. I spent 3-4 years of my life learning how to be “in the moment.” When I taught, I realized I was there - in the moment. I felt good about myself & it felt good to help someone feel energized. That’s when I chose to teach Yoga back home. It’s been 5 months. \\n\\nI am teaching and practicing Yoga. I feel happy and confident to say that I am a Yoga Teacher. I never felt this when I told someone I am an Actress. The Teacher Training made believe in one thing about Yoga: \\n\\nIt always makes you proud of your growth but makes sure that you stay grounded & humble at the same time. \\n\\nI currently have 6 clients with different needs and I consider myself fortunate to have their faith in me. I make sure to teach them the way I would want to be taught by someone. I want to make them feel proud and grateful for their body. \\n\\nThat’s what Yoga is all about.\\n\\n Love & Light, \\nAnupama Vijay Udawant\\n"},"createdAt":"2019-02-14T00:00:00+00:00","author":{"name":"Anupama","pictureUrl":"anupama-pro.jpg","teacherMytSlug":"anupama-1"},"category":["fitness"]}],"categories":[{"name":"Fitness","value":"fitness","display":"fitness"},{"name":"Therapy","value":"therapy","display":"therapy"},{"name":"Yoga","value":"yoga","display":"yoga"},{"name":"Anxiety","value":"anxiety","display":"anxiety"},{"name":"Pain Management","value":"pain_management","display":"pain management"},{"name":"Mental Health","value":"mental_health","display":"mental health"},{"name":"Emotional Health","value":"emotional_health","display":"emotional health"},{"name":"Weight Loss","value":"weight_loss","display":"weight loss"},{"name":"Meditation","value":"meditation","display":"meditation"},{"name":"Restorative","value":"restorative","display":"restorative"},{"name":"Yoga Teacher Training","value":"yoga_teacher_training","display":"yoga teacher training"},{"name":"Workshops","value":"workshops","display":"workshops"},{"name":"Yoga Poses","value":"yoga_poses","display":"yoga poses"},{"name":"MyYogaTeacher","value":"myYogaTeacher","display":"myyogateacher"}],"search":"","category":"fitness","pageTitle":"Fitness","schema_category":"Fitness"}