What Is Gentle Yoga + Styles and Poses to Try

{"slug":"gentle-yoga","recentPosts":[{"id":"cldebisqj8am10bk2riasiyyy","slug":"self-love-yoga-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Self Love Yoga & Meditation Event: Empower Yourself This Valentine’s Day","subTitle":null,"seoTitle":null,"seoDescription":"Empower yourself this Valentine's Day with our Self Love Yoga & Meditation Event. Find inner peace and self-acceptance through yoga and meditation practices","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-27T09:24:55.671424+00:00","coverUrl":"rvpz4az7wyk8pdo4fvyg.png","content":{"text":"Announcing our free Self Love Event February 13-14!\\n\n\\nEmbrace yourself and practice self love this Valentine’s Day and every day with the help of MyYogaTeacher’s expert yoga teachers.\\n\\nYoga has been a powerful tool for self-improvement and personal growth for centuries, and self-love yoga is no exception. Unfortunately, many of us struggle with self-doubt, self-criticism, and negative self-talk. Self-love yoga can help to change that by promoting self-acceptance and self-compassion.\\nThis special yoga and meditation event\\n focuses on building self-acceptance, self-worth, and self-compassion through a combination of physical postures, breathing techniques, and mindfulness practices.\\nSelf-love is the foundation of all healthy relationships, including the relationship with ourselves. Without self-love, we cannot truly love and accept others!\\n\n\\n\\nHow to join the Yoga for Self Love Event:\\n\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\\n\\n\\nNurturing Relationships Through Self Love \\n\\nMonday, February 13 at 5 pm PST/ 8 pm EST\\n\n\\nSelf love isn’t selfish! It’s critical to creating deeper, more meaningful relationships and becoming the best version of yourself you can be! Join us in this discussion based self love class with a guided meditation and walk away prioritizing your health and happiness!\\n\n\\n\\nEmbrace Yourself: Balancing the Heart Chakra\\n\\nTuesday, February 14 at 5 pm PST/ 8 pm EST\\n\\nReady to love yourself (and others) more and better? Need more compassion and kindness in your life? Join this yoga for self-love class designed to open your heart chakra and help you walk away feeling empowered to have more meaningful relationships and showing more love\n\\nThis special event will offer a unique opportunity to nurture yourself and discover the power of self-love.  Don't miss out on this transformative experience. Sign up today and awaken your inner strength and self-love.\\nAnd don’t forget to check out other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\n\n\\n\\nAnnelise Piers\\n\\n\\nShika Sood\\n\\n\\nSwati Dalvi\\n\\n\\nAbhishek Bodhi\\n\\n\\nPreeti Goswami\\n\\n\\nRohan Shroff\\n\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\n\\nWelcome to MyYogaTeacher’s Self Love Event!\\nSee you soon!\\n"},"category":["myYogaTeacher"]},{"id":"clczdmysytyzn0ak616x0ikhn","slug":"yoga-for-fitness-event","author":null,"title":"Join the Yoga Movement: Free MyYogaTeacher Yoga for Fitness Event for Everyone!","subTitle":null,"seoTitle":null,"seoDescription":"Join MyYogaTeacher's new free Yoga for Fitness Event starting soon and get fit faster with yoga!","readTime":null,"excerpt":null,"tags":["Fitness","HathaYoga","Ashtanga","Yoga","Vinyasa","Hatha"],"createdAt":"2023-01-16T22:27:36.746406+00:00","coverUrl":"fegu2jin0qfhgaefpml6.png","content":{"text":"Are you ready to get fit, flexible, and unleash your inner radiance?! Don’t miss our 3-day FREE Yoga for Fitness Event January 29-31!\\nYoga is a great way to improve your flexibility, strength, and balance, as well as reducing stress and promoting relaxation. This event will feature a variety of yoga styles and levels to suit everyone from beginners to experienced yogis.\\nOur authentic, expert yoga instructors from India will guide you each day through sessions focused on improving your physical fitness and overall well-being. Plus, the even is completely free, so there’s no excuse not to come give it a try!\\nHow to join the Yoga for Fitness Event:\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\nDiscover all the best ways yoga can help you get fit fast. So you can live your life to the fullest and move with more ease.\\nWe've put together an entire schedule of yoga for fitness classes dedicated to helping you relax and sleep better.\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n Hatha Yoga for Physical Fitness with Ankit\\n\\nSunday, January 29 at 6:00 am PST/ 9:00 am EST\\n\\n\\nHatha yoga is focused on the physical practice of yoga and is perfect for helping you build strength, get fit, and improve flexibility. Bonus? You’ll feel more relaxed and rejuvenated after this hatha yoga class! Join us for asanas, Sun Salutations, and other strength building poses!\\n\\nFind Fitness in Flow: Vinyasa Yoga with Monica\\n\\nMonday,  January 30 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nReady to get fit while finding your flow? The fluid movement of this challenging vinyasa yoga class is perfect for building up a sweat, improving flexibility, and building strength, making it a perfect class for overall fitness! Join us!\\n\\nAshtanga Yoga for Increased Fitness with Sujit\\n\\nMonday, January 31 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nDo you like structure in your yoga class? Need a workout focused on building strength through muscle training? This is for you! Join the ashtanga yoga class designed to help you get fitter and stronger faster!\\nWhether you're looking to improve your physical fitness, reduce stress, or simply try something new, our free yoga for fitness event is the perfect opportunity. So come and join us, and discover the many benefits of yoga for yourself!\\nExperience getting fit in a way that works for you and \\nwith\\n you! We’re here to support you on your journey now \\nand\\n when the event is over!\\nSo join us for this free event! And don’t forget to check out other fitness related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n\\n\\nShweta Jain\\n\\n\\n\\n\\nMonica Agarwal\\n\\n\\n\\n\\nArchana\\n \\n\\n\\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\nWelcome to MyYogaTeacher’s Yoga for Fitness Event!\\nSee you soon!\\n"},"category":[]},{"id":"clct2nkfx04xw0bk3fr4lrcjp","slug":"yoga-poses-for-osteoporosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Osteoporosis: Maintaining Bone Health","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can prevent and in some cases reverse osteoporosis and osteopenia by stretching and strengthening muscle tissue to rebuild and maintain bone density.","readTime":null,"excerpt":"Learn how to prevent osteoporosis with a few simple yoga poses.","tags":[],"createdAt":"2023-01-12T12:33:31.959847+00:00","coverUrl":"pmkhkhuxo5s9dq2qkevm.jpg","content":{"text":"Preventing and Reversing Osteoporosis with Yoga\\n\n\\nIf you suffer from the painful symptoms of osteoporosis, or if you are at risk of developing this limiting disease, there is help (and health) in starting your own regular yoga routine. In fact, doctors are now prescribing yoga as treatment and prevention for osteoporosis and osteopenia, making it an important part of maintaining physical health and wellness throughout your 50s and 60s — and beyond.\\n\\nOsteoporosis and osteopenia are conditions that commonly emerge throughout our later years, and if left untreated they can affect your mobility, bone density, and even your ability to remain self-sufficient. These conditions cause bones to be come weak and brittle, and over time more vulnerable to fractures and even breakage. \\n\\nBut a recent\\n \\n2016 study\\n discovered that yoga can be used in conjunction with other treatments to prevent the loss of bone density and in some cases reverse early onset of osteoporosis. Plus, as an added benefit, yoga is also a low-cost and low-risk treatment option, meaning there is little to lose by giving it a try.\\n\\nHow Yoga Can Treat Osteoporosis\\nThe process by which yoga treats and prevents osteoporosis is simple — through stretching and strengthening your muscle tissue you can build bone density and prevent fractures. Yoga postures exert subtle force upon your bones, prompting them to build up density and become stronger.\\n\\nYoga also improves your balance, which can help prevent falls — which may result in fractures or breakage. Along with building strength and flexibility, yoga also increases your mobility, endurance, and energy levels, helping you stay active no matter your age.\\n\\nIt should be noted that yoga may not cure osteoporosis on its own, and for some advanced cases it may not be effective in reversing this disease. Results vary on an individual basis, depending on your age, bone density, and other factors such as weight and co-existing conditions\\n\\nPracticing Yoga for Osteoporosis\\nIf you’re thinking of starting your own yoga regimen to prevent or reverse osteoporosis, there are a few things you should know. It’s important to first consult your doctor before practicing yoga for osteoporosis or osteopenia, to find out if there are any specific precautions you should be taking and whether or not it’s a safe activity for you. \n\\nPatients with advanced osteoporosis who have suffered fractures, breaks, or acute bone loss may need to avoid practicing yoga. If you’ve recently undergone surgery or if you’re still healing from an injury, you should wait until you’ve fully recovered before getting started.\n\\nMost importantly, you should take care to listen to your body when practicing yoga for osteoporosis. If a particular yoga pose causes pain or strain on your bones or joints, stop for a moment and take a break. Or, try using a modification like a bolster, block, or yoga blanket if applicable.\\n\\nIn their 2016 study, scientists found that the best results for using yoga as treatment for osteoporosis came from regular practice. Try performing yoga poses at least 3-4 times per week, or daily if you can. The more regularly you practice, the more bone density you’ll build, and the more strength and balance you’ll develop in your body.\\n\\n8 Yoga Poses for Osteoporosis:\\nIf you’ve been cleared by your doctor to practice yoga and you’re ready to get started, there are some simple yoga poses you can do at home to help prevent osteoporosis. You can also try taking a yoga class specifically designed for patients with osteoporosis. Here at\\n \\nMyYogaTeacher\\n, certified instructors can help you stay safe and injury free while giving you the independence to practice yoga in the comfort of your home.\\nReady to get started? \\nFollow the steps below to begin your own personal yoga journey.\\n\\n1. Mountain Pose (Tadasana)\\n\\nThe foundation of all balance poses, Mountain pose helps you find stability and improve your posture.\\nStart by standing at the front of your mat. Keep your feet hip distance apart, and you can rest your arms at your sides or bring your hands together in prayer formation. Inhale and feel your chest opening and your collar bones widening as you focus on balancing your weight proportionally on both of your feet. Gaze straight forward and maintain this pose for 1-2 minutes.\\n \\n2. Tree Pose (Vrksasana)\\n\\nFrom Mountain pose, you’ll begin to transition into Tree pose to further improve your balance and stability.\\nBring your awareness to your left foot and firmly ground it into the mat. Begin to shift your body weight to your left foot, while gently lifting your right foot. Depending on your ability to balance, you can place the sole of your right foot on your left calf or thigh. As you do this, be sure to keep your pelvis aligned, your spine straight, and your gaze focused forward. Give yourself a moment to steady yourself, and then, if you feel comfortable, press your hands together in prayer formation. Hold for 5-6 deep breaths and repeat on the other side, then return to Mountain pose.\\n \\n3. Warrior II Pose (Virabhadrasana 2)\\n\\nThis standing pose also improves your balance and builds strength in your legs and core. If you have trouble balancing and wish to modify this pose, try practicing it next to a wall or with a chair.\\nMove to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extended out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.\\n \\n4. Triangle Pose (Trikonasana)\\n\\nThis pose also requires strength and balance, and can be modified by performing it next to a wall. You can also place a block next to your front foot for easier hand positioning. \\nJust like with Warrior II, step your right foot forward for Triangle pose, keeping your left (back) foot parallel with your mat. Inhale and stretch out both your arms the same as in Warrior II, but keep your right leg straight with a slight, soft bend in your knee. As you exhale, hinge at your hip  and bend forward, placing your right fingertips on the floor, or you can place your hand on the block positioned next to your right foot. Turn your upper body and reach your left hand toward the ceiling, and either turn your head to gaze up at your hand, or keep your eyes focused straight ahead. Hold for 3-5 breaths and repeat on the other side.\\n \\n5. Cat-Cow Pose (Chakravakasana)\\n\\nThis pose is excellent for increasing mobility in your spine and hips.\\nMove to a tabletop position on your mat, with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. Feel the stretch in your chest and abdomen. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n \\n6. Locust Pose (Shalabhasana)\\n\\nLike Cat-Cow, Locust improves your spinal mobility with a soft backbend, but in this pose you will also be working your core muscles, glutes, and shoulders.\\nFrom Cat-Cow, lower yourself onto the mat so that you are lying face down on your stomach with your legs extended straight and your arms at your sides. On your inhale, strengthen your core and lift your head, legs and arms at the same time, balancing your body on your lower abdomen, pelvis and upper legs. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths, and then relax back onto your mat.\\n \\n7. Child’s Pose (Balasana)\\n\\nAfter the strengthening work of Locust pose, give your body a rest with Child’s pose\\nAfter Locust you’ve likely returned to lying face down on your mat. Press your palms and knees into the floor as if you were rising back into tabletop position, but this time bring your hips back so that your buttocks are resting on your heels, and your big toes are touching each other. Extend your arms forward so that your palms are resting on the mat in front of you, and bring your forehead to the mat. Breathe gently and allow your body to fully sink into this pose, supported by the floor. Hold for 5-6 minutes.\\n \\n8. Corpse Pose (Savasana)\\n\\nAfter practicing the above stretching and strengthening poses, it’s important to let your body fully digest the movement by resting in Corpse pose. \\nCome to a seated position on your mat. Slowly lower your body to the floor, so that you are lying flat on your back with your legs extended straight and your arms at your sides, palms facing up. Close your eyes and bring your focus inward. Bring your awareness to your body and check in with each and every body part, noticing if you feel any tension and allowing yourself to fully relax. Soften your face, neck, and shoulders, and let yourself melt into your mat while visualizing any tension leaving your body. Rest in this post for 5-7 minutes."},"category":["pain_management"]},{"id":"clct29qar2mln09k7b9xhmih5","slug":"8-yoga-poses-for-psoas-pain-relief","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Psoas Pain Relief","subTitle":"Learn yoga poses that target your psoas muscle to relieve pain.","seoTitle":null,"seoDescription":"By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness\n","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-12T12:22:46.336259+00:00","coverUrl":"fitbgltpzxzyqblmzhjg.jpg","content":{"text":"Possibly the most integral muscle group in your entire body, the psoas governs the central functioning of your core. Without it, you wouldn’t be able to move properly, walk, stand, or do much of anything, because the muscles in this group also attach your legs to your spine.\\n\\nIssues with your psoas can be deeply painful, and it’s a difficult area to massage. The psoas major, psoas minor, and iliacus combined make up your iliopsoas, commonly referred as simply the psoas. And when the psoas is unhappy, it can cause symptoms with a range of severity, from slightly uncomfortable to totally debilitating, like difficulty walking or standing upright, lower back pain, and pelvic pain. \n\\nAthletic injuries, prolonged periods of sitting and surgery can affect the health of your psoas, and if you’re experiencing a tight and shortened psoas, it’s likely you’re also suffering from weakness and pain. You can relieve your symptoms and fully recover from psoas issues by stretching and strengthening this important muscle group with yoga. \n\\nHow to Relieve Psoas Pain\\n\\nPsoas pain can affect the entire structure of your body, causing adjoining muscles to become overworked and your posture to become off-kilter, leading to widespread chronic pain. Yoga can help correct issues with your psoas and get you back to feeling balanced again. By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness.\\n\\nIt’s important to also strengthen the psoas to enable your body to function properly. A weak psoas can put enormous strain on your surrounding muscles and joints, and a strong core is essential for your physical health. By lengthening and strengthening your psoas at the same time, you can correct issues and reduce pain.\n\\nIf you’re suffering from a tight or weak psoas, try practicing the yoga poses below on a regular basis to start the healing process.\n\\n8 Yoga Poses for Psoas Pain Relief\\n\n\\n1. Low Lunge Pose\\n\\nLow Lunge is an easy pose to start lengthening your psoas muscles, and you can adjust this position to stretch as deeply as you feel comfortable.\\nFrom a kneeling position, start by bringing your left foot forward and bending your left leg at the knee. Inhale while reaching your arms over your head, keeping them parallel with the sides of your head. Allow your chest to expand and lengthen your spine. Remember to keep your chin level and your gaze focused straight ahead. Repeat on the other side.\\n \\n2.  Tree Pose\\n\\nTree pose strengthens and stretches your psoas muscles by isolating the area building strength through balance.\\nStand in Mountain pose and place your feet hip distance apart, arms relaxed at your sides. Gently shift your body weight to your left foot and bending your right knee, lifting it upward. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze facing forward. Give yourself a moment to steady your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.\\n \\n3. Boat Pose\\n\\nOne of the best asanas for your core, Boat pose strengthens your abdominal muscles for better balance and posture.\\nStart by sitting with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced. Inhale, engage your core, and exhale as you lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\\n \\n4. Knee-To-Chest Pose\\n\\nWhen your psoas is in pain and walking or standing upright feels difficult, Knee-To-Chest pose offers a supine stretch that can relieve your symptoms.\\nLie down flat on your back with your arms at your sides. Inhale, and then as you exhale, bring your right knee to your chest. Thoughtfully extend and stretch your left leg until you feel the tension begin to release from your abs and inside your hip. As you hug your knee to your chest, remember to breathe and focus on allowing your core to fully relax. Hold for 30-60 seconds and repeat on the other side.\\n \\n5. Dancer’s Pose\\n\\nLike Tree pose, Dancer’s pose works to strengthen your psoas through balance, with a deep stretch that lengthens all of the muscles in the front side of your torso. \\nStand in the middle of your mat with your weight evenly balanced on both feet. Transfer your weight onto your left foot while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. You can deepen the stretch by creating some resistance — simply push outward with your right foot while pulling in with your right hand. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\\n \\n6. Supported Bridge Pose\\n\\nSupported Bridge pose uses a yoga block to both support your weight and lengthen the muscles in your core and inside your hips.\\nStart by lying on your back with your knees bent and a yoga block placed nearby. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward.  Take your yoga block and place underneath your lower back, supporting your weight and providing a deep stretch to the frontside of your pelvis. Stay in the pose for 30-60 seconds.\\n \\n7. Reclining Hero’s Pose\\n\\nBy modifying Hero’s pose to a reclining position, you can gently lengthen your psoas and stretch your quad muscles.\\nKneel on your yoga mat and rest your buttocks on the backs of your heels. Sit with your spine straight and inhale, and as you exhale, begin to gently lower your torso to the floor. You can move slowly, lowering yourself onto your back one vertebrae at a time. Rest your hands on your chest or reach your arms above your head to increase the stretch. Once your are resting on your back, you can also bring your focus to your hips and allow them to rise slightly upward for a greater stretch in your psoas minor.\\n \\n8. Cobra Pose\\n\\nCobra pose lengthens your abdominal muscles and releases tension in your lower back.\\nLie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Make sure to gaze upward and press your hips into the mat to target your psoas. Hold this position for a few breaths and then rest."},"category":[]},{"id":"clckc2txxldwd0ajx6v2ewnfg","slug":"everyday-selfcare-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Announcing MyYogaTeacher’s Free Yoga for Everyday Self Care Event","subTitle":null,"seoTitle":null,"seoDescription":"Daily self-care yoga event for relaxation and rejuvenation. All levels welcome. Come find your inner peace and leave feeling ready to tackle the day ahead","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-06T09:47:25.040388+00:00","coverUrl":"sqksdkhom5g0uivl5z2l.png","content":{"text":"Ready to make time and take time for YOU in the New Year? This 2-day event on January 16-17 makes it easier than ever to start and keep a self care routine going.\\nAnd, of course, you’re invited!\\n\\nAlmost everyone is guilty of not putting themselves first most of the time. \\nBut did you know that research shows that self care reduces heart disease, stroke, and cancer? Not to mention that people who have a consistent \\nself care routine\\n are 67% more productive, 71% happier, and 64% more self-confident than those who don’t!  \\nThe impacts of a yoga for self care routine are nothing but positive. And there is nothing standing in your way of creating one with MyYogaTeacher’s free event. Imagine how much better you’ll feel and how much more productive you’d be if you just took some time for yourself everyday. Your routine doesn’t have to be time consuming. Even 30 minutes of yoga for self care may make all the difference in your life! \\nHere at MyYogaTeacher, we understand creating a self care routine may seem unobtainable at first. That’s why we created this event!\n\\nHow to join the Yoga for Everyday Self Care Event:\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\n⁠\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\n\\nWe've put together a schedule of yoga sessions designed specifically to get you started on your self care journey.\\n\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\n\\n\\nYoga Breathwork: Relaxation and Self Care with Archana\\n\\nTuesday, January 17 at 5:30 pm PST/ 8:30 pm EST\\n\n\\nDo you make time for selfcare? Meditation and yogic breathing are excellent forms of selfcare that you can do almost anywhere or any time! Join us for this relaxing class focused on breathing, meditation, and gentle stretching. Discover how easy it is to take time for you!\\n\n\\n\\nYoga for Self Care: An Everyday Practice with Archana\\n\\nMonday, January 16 at 5:30 pm PST/ 8:30 pm EST\\n\n\\nDo you struggle to make time for self-care? You’re not alone! This beautiful yoga session is designed to help you learn asanas and stretches that you can do every day specifically as a self-care practice. Join us for self-care through yoga!\\n\n⁠\\nWe offer these events so you have the tools and guidance to live in harmony with your inner self, outer self, and the world. So you can move in the world with peace and good health. And so you can be less stressed, more productive, and more \\npresent\\n.\\n\\nExperience the peace that comes from yoga and explore all the tools our expert yoga instructors offer to help you start and maintain a consistent self care routine. We’re here to support you on your journey now \\nand\\n when the event is over!\n\\nSo join us for this free event! And don’t forget to check other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Many are perfect for continuing your self care routine long after this event is over. Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n- Ankit Bhatnagari\\n- Abhishek Bodhi\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\\nWelcome to MyYogaTeacher’s Yoga for Everyday Self Care Event!\\nSee you soon!\\n"},"category":["yoga"]}],"randomPosts":[{"id":"claw7wcdkpmue0akb2dexmcnb","slug":"yoga-for-weight-loss-dec-22","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Welcome to MyYogaTeacher’s Free Yoga for Weight Loss Event!","createdAt":"2022-11-25T08:04:13.345163+00:00","coverUrl":"hm7hviovmruyz1r1qmie.png","content":{"text":"You’re invited to the three-day yoga event from December 2-4 dedicated to helping you lose weight and live your healthiest life!\\nUse yoga to get fit, stay fit, and feel better!\\n\\nDespite what you may have heard, yoga \\ncan\\n help you lose weight, and lose it fast. The combination of stress reduction, physical exertion, and creation of new habits make yoga a great avenue for weight loss. \\n\\nAnd MyYogaTeacher makes sure you don’t have to do it alone!\\nDid you know that you can burn anywhere from 180-600 calories an hour doing yoga?! That’s a lot! And because a regular yoga practice comes with \\nso many\\n more benefits than weight loss, it’s worth it to try it out if you haven’t already! \\n\\nThe impacts of living a yogic lifestyle are nothing but positive, so we hope you’ll join us for the 3-day Yoga for Weight Loss Event!\\n\\nHow to join the Yoga for Better Emotional Balance Event:\\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\\n[NEW!] Referred friends & family:\\nDid you refer a friend or family member to MyYogaTeacher? We’re so grateful for you!\\nYour family or friend should create a free account (they’ll get 2-weeks of access plus three complimentary 1-on-1 sessions). And if they sign up for membership, you both get $100 off MyYogaTeacher credit.\\n\\nDiscover all the best ways yoga and meditation help you have emotional balance. So you can live your life to the fullest, even during times of stress.\\nWe've put together an entire schedule of relaxation classes dedicated to helping you relax and sleep better.\\n\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n\\nWeight Loss for Beginners: Mindful Movement with Kanishka\\n\\nFriday, December 2 from 5:00 pm PST/ 8:00 pm EST\\n\\n⁠Click here to find out more or book this session\\n\n\\n\\n\\nScared to start a weight loss class because of your lack of fitness or flexibility? This beginner hatha yoga for weight loss class is for you! Join this introductory beginner hatha yoga class designed to help you build strength, flexibility, and stamina and boost your confidence as you pursue your weight loss goals.\\n\\n\\nYoga for Weight Loss: Stretch and Sweat with Ravin\\n\\nSaturday, December 3 from 5:30 pm PST/ 8:30 pm EST\\n\\n⁠Click here to find out more or book this session\\n\n\\n\\n\\nYou can lose weight with yoga! Low impact exercise with a big impact on your health. This intense hatha yoga session for all fitness levels is guaranteed to work up a sweat and improve fitness, flexibility, and endurance. Join us!\\n\\n\\nHealthy and Fit: Yoga Asanas for Weight Loss with Gomati\\n\\nSunday, December 4 from 5:00 pm PST/ 8:00 pm EST\\n\\n⁠Click here to find out more or book this session\\n\n\\n\\n\n\\nYoga makes it easy to prioritize your health! Get started on your weight loss journey in this 90 minute class dedicated to helping you get fit, healthy, and happy! Also, discover the important role your hormones play in your health. Join us!\\n\\nLet our expert yoga instructors guide you on a journey to better health! Here at MyYogaTeacher, we value building relationships with our yogi students and truly care about their health and wellness goals! MyYogaTeacher is unique in that you aren’t just a student when you join our community. You’re a friend! \\n\\nWe offer these events so you have the tools and guidance to live in harmony with your inner self, outer self, and the world. So you can move in the world with peace and good health. \\n\\nExperience weight loss in a way that works for you and \\nwith\\n you and build a consistent habit of making space for your health and wellness! We’re here to support you on your journey now \\nand\\n when the event is over!\\n\\nSo join us for this free event! And don’t forget to check out other weight loss related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n\\nKanishka Pandey\\n\\n\\nAnuj Poonia\\n\\n\\nMonica Agarwal\\n\\n\\nAbhishek Bodhi\\n\\n\\nRavin Arya \\n\\n\\nGomati Woli\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\n\\nWelcome to MyYogaTeacher’s Yoga for Weight Loss Event!\\nSee you soon!\\n"}},{"id":"ckx7yyea8h8w80a76eijv061f","slug":"private-yoga-for-beginners","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"6 Benefits of Private Yoga for Beginner Yogis","createdAt":"2021-12-15T20:11:14.873149+00:00","coverUrl":"fy4uzszeeumvdaiwrwvp.jpg","content":{"text":"Whether you’re going to the gym for the first time or the millionth, working out around a lot of people can be intimidating and uncomfortable for many people. As a matter of fact, upwards of 40% of the population of the United States doesn’t go to the gym for those two reasons.\\nFor new yogis or those who want to start their yoga journey, even a virtual group setting can pose problems. \\nThe fear of being judged seems to be the primary one. But we also tend to compare ourselves to others or have concerns about natural human tendencies happening in front of other people (like extreme sweating or flatulence). We’re worried about how we look, how we smell, whether we’re keeping up, doing the poses correctly.\\nFalling out of poses that others have mastered is also a common concern for beginner yogis.\\nHere at MyYogaTeacher, we want everyone, every \\nbody\\n, to feel and be safe practicing yoga! That’s why we always highly recommend private yoga classes, or what we call 1-on-1’s, for beginner yogis, with authentic, expert yoga instructors.\\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\\nRead on to find out why we’re so passionate about virtual private yoga classes for beginners!\\n\\n\\n\\n1. You get to build your new yoga practice in a safer environment with online private yoga taught live.\\nIf you’re brand new to yoga or haven’t started yet (but are considering it), you might find even the thought of group yoga classes daunting. \\nYou may struggle to keep up in a yoga class with more advanced yogis. Not only is this unsafe, it’s bad practice. Spending time trying to keep up may mean you’re not practicing proper alignment, using the wrong muscles, or not taking advantage of the meditative aspect of yoga. \\nHowever\\n, with a private yoga instructor, your class is tailored to \\nyou\\n! \\nIt is imperative that you learn the basics of yoga correctly. Otherwise, you’re at an increased risk of injury. Private, 1-on-1 instruction is exactly what beginner yogis need to develop a strong foundation from which to build their practice!\\nNo pre-recorded nonsense. Live instruction means real-time corrections and interactions so you're not practicing poses wrong from the start!\\n\\n\\n\\n2. Virtual private yoga taught live means you skip the intimidation, fear, and discomfort of group classes.\\nWhile even experienced yogis often find group classes uncomfortable, we understand that new yogis – or those who want to \\nbegin\\n yoga – may find a group setting particularly scary.\\nYoga is designed to relieve stress, not create it!\\nWhen humans feel free to be themselves, to make mistakes, and to focus on their self-care and health, we aren’t worried about what others are doing, how we look to them. And we aren’t focused on keeping up. \\nOnline private yoga allows yogis the opportunity to truly be themselves. Free.\\n \\nWhen we’re free of intimidation, fear, and self-consciousness, we have room to grow exponentially as humans \\nand\\n as yogis!\\nPlus, virtual yoga taught live means you get to ask your yoga instructor questions and get personalized answers!\\n\\n\\n\\n3. Online private yoga classes, eating plans, and meditation tailored specifically to you.\\n\nJust like fingerprints, everyone’s needs are different. Ever gotten frustrated with trial-and-erroring your way through various fitness programs, dietary choices, or nutritional supplements to see what works for you and what doesn’t?\\nYeah, most people, yogi or not, can relate to this!\\nWith virtual private, 1-on-1 yoga instruction, you don’t just get a yoga class. You get an expert and a friend. Someone with more than just yoga teaching experience but knowledge of how the body works, how \\ndifferent\\n bodies work and what the human body needs to survive and thrive.\\nWith MyYogaTeacher, you also get instruction rooted in ancient traditions that have helped people heal, grow, and thrive for a thousand plus years! Because our yoga teachers come from the birthplace of yoga, India, and are traditionally trained!\\nWith MyYogaTeacher you get to pick from bunches of yoga instructors. Find one that you gel with and that you feel comfortable opening up to! \\nThen the two of you can tailor your practice to your goals.\\nNothing \\npropels your health, your life, forward better or faster than individualized attention! \\n\\n\\n\\n4. Private yoga reduces stress and anxiety without causing more stress and anxiety.\\nYoga is commonly practiced to reduce or eliminate anxiety and help yogis manage stress. But what if your yoga practice \\ncauses\\n you stress and anxiety?\\nManeuvering through traffic to get to your gym or yoga studio, dressing for the occasion, making sure you have all your yoga gear, bringing a change of clothes (if you’re coming from work). Oh, let’s not forget the amount of time all of those extra steps take.\\nPlus, some people are triggered by large groups of people, which makes group yoga counterproductive to combat anxiety.\\nOnline 1-on-1 yoga eliminates the need to do anything after work but come home. Or, you can practice from anywhere in the world you want that has wi-fi! The stress of traveling, people, prepping for class is virtually non-existent! (haha! See what we did there? \\nVirtually\\n nonexistent?)\\nWith that in mind…\\n\\n\\n\\n5. Virtual 1-on-1 yoga means yoga on \\nyour\\n time.\\nOne of the primary reasons people skip the gym (or their yoga practice) is due to scheduling conflicts.\\nAt gyms, most group yoga classes are only offered very early in the morning or later in the evening. Who wants to get home from work, cook, eat, take care of family needs and \\nthen\\n \\ngo back out to do a yoga class?!\\nIf that’s you, kudos! We’re proud of you! \\nBut most people want to have the opportunity to work out when it’s convenient for them. With virtual private yoga classes, you get to schedule your workouts, health, and fitness around your schedule!\\nWhat works for one person may not work for another. That’s why connecting with a private yoga teacher or studio that offers private yoga classes is important for beginners. Beginner yogis often don’t possess the patience that comes with time and growth.\\nIf giving up due to inconvenience, time constraints, or stress is an option, it’s likely a novice yogi will take it – or not start a yoga practice at all! Which makes us sad!\\n\\n\\n\\n6. Private yoga is perfect for people with injuries, health issues, or unique challenges.\\nA common reason new yogis quit or someone never starts their yoga journey is due to previous injuries or chronic health conditions.\\nThey lack the confidence that yoga will benefit them or simply don’t have the know-how to adapt a yoga practice to their unique challenges. But as we’ve said before, we believe yoga is for everyone! \\nHaving access to a personal yoga instructor helps people with varying degrees of disabilities set goals and participate in a consistent, regular yoga routine that will improve their health and mobility, no matter what the challenges are!\\n\\nWhether you’ve spent your entire life practicing yoga or you haven’t made it to your first forward bend yet, we’d love to see your beautiful face on the mat at MyYogaTeacher! \\nIf 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 \\nGentle yoga\\n group class for beginner exclusivley 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"}},{"id":"cl7g7jip0fjcv0eim6def65cy","slug":"yoga-nidra-for-sleep","author":{"name":"Shilpi","teacherMytSlug":"shilpi-1","pictureUrl":"shilpi4.jpg"},"title":"Yoga Nidra for Sleep","createdAt":"2022-08-30T13:10:49.183409+00:00","coverUrl":"p9x3cqj0uai5aewn58s9.jpg","content":{"text":"Take Charge of Your Sleep Cycle with this Meditation Practice\\nNot sleeping very well? If you’re having trouble with your sleep cycle, you’re not alone.\\n \\nOver 35 percent of Americans\\n get less than seven hours of sleep a night, less than the minimum needed for good health. \\nThere are many causes of sleep disorders which vary based on all kinds of factors — including age, health, and even geographical location. And let’s face it, modern day life is full of stressors that give us lots of reasons to lie awake at night. However, sleep deprivation can negatively affect your health in ways that may actually\\n \\nreduce your life expectancy\\n. It can be a serious health issue if left unaddressed.\\nThankfully, there’s a yogic medicine that can help alleviate sleeplessness and restore your nightly cycle. First introduced by Swami Satyananda Saraswati in 1976, Yoga Nidra can help you relax your mind and body, which in turn allows you to sleep better overall.\\nYoga Nidra for Sleep\\nYoga Nidra, otherwise known as the “yoga of sleep,” is a meditation practice that utilizes that transitional state between sleeping and waking to induce deep relaxation. This state opens up your conscious awareness and connection with yourself.\\nTo enable the most relaxation possible, Yoga Nidra is practiced as a guided meditation. Anyone can practice Yoga Nidra regardless of your ability or experience level. Beginners are welcome in the practice, as well as people who have never meditated or performed yoga before. Yoga Nidra is one of the easiest and most approachable meditations you can try and it’s incredibly good for you.\\nYou can use Yoga Nidra to simply wind down and get ready for bed in the evening, as a tool to decrease stress and anxiety, or to heal trauma. There is no risk in trying it, and you may be surprised at how well Yoga Nidra can restore nervous system functioning and get you sleeping the recommended 7 to 9 hours every night.\\n\\nBenefits of Yoga Nidra\\nOther than getting your sleep cycle back on track, Yoga Nidra has numerous other benefits that impact your health and day-to-day life. Even though this Sanskrit name translates to “yoga for sleep,” it can impact your well-being in a variety of ways. \\n\\nStudies show\\n that meditation reduces symptoms of anxiety and stress, and Yoga Nidra is uniquely effective in decreasing anxiety and increasing your quality of life. If you suffer from trauma, depression, anxiety, or high blood pressure, this meditation can help you find tranquility and boost your sense of well-being.\\nYoga Nidra also stimulates your pineal gland and helps balance your hormones, giving your body the tools it needs to heal itself. Practicing Yoga Nidra regulates your nervous system, which in turn helps calm your body and mind, so that you can sleep soundly and restful\\nSome of the benefits of Yoga Nidra include:\\nImproves sleep\\nEases symptoms of trauma and PTSD\\nReduces stress and anxiety\\nIncreases relaxation\\nReduces depression and addiction\\nCalms the mind\\nIncreases breathing capacity\\nYoga Nidra Meditation\\nSo, how does Yoga Nidra work? It’s often performed as a guided meditation so you can allow yourself to relax as deeply as possible. You can find Yoga Nidra scripts and audio recordings online, or you can try enrolling in a Yoga Nidra class at\\n MyYogaTeacher\\n. It is a meditation that can be practiced at home where you feel most comfortable. \\nYoga Nidra focuses on helping you achieve a delicate state that is neither awake or asleep. This focus is what makes it different from other types of meditation, because you’re trying to reach a state of relaxation that is much deeper than most. In technical terms, Yoga Nidra involves tapping into the delta state of consciousness, whereas most other meditations focus on the theta state — which is a more alert, focused state.\\n\\nHow to Practice Yoga Nidra\\nWhile it’s intended to help you reach a delta state of consciousness, Yoga Nidra can actually make you fall completely asleep, so you can choose to practice this meditation from your very own bed — however, to get the full benefits of this meditation, it’s recommended that you try and maintain that state between waking and sleeping — without falling asleep. The best place to practice Yoga Nidra is on a yoga mat with an eye pillow and a blanket.\\nTypically, a Yoga Nidra script is read by a certified instructor or you can listen to this meditation by downloading it online. If you don’t have an audible script available, you can guide yourself through the process of Yoga Nidra. It’s easy for anyone to try and there is no wrong way to practice.\\nYou can begin each session with an intention for yourself, or a goal of what you’d like to get out of your practice. Make sure you’re in a quiet space where you won’t be disturbed, lying down on your back on your yoga mat or anywhere else you feel comfortable. Use your eye pillow to block out the light and help your face relax, and a blanket to remain comfortable, since your body may cool down. \\nGently close your eyes and allow yourself to breath easily and steadily. Let your entire body relax into the mat. Turn your awareness to your head and your neck, and allow the muscles in your face, neck, and shoulders to completely relax. Continue to move your attention down the length of your body — to your torso, arms, hips, back, legs, and feet — helping each body part fully relax with your awareness.  \\nOnce your entire body is deeply relaxed, allow yourself to remain in this state for as long as you feel comfortable. If you’re new to practicing Yoga Nidra, you may want to start with a short session — anywhere from 5 to 15 minutes. As you get more experience, you can lengthen your sessions as you see fit.\\n\\nOnline Yoga for Sleep\\nYoga Nidra often works best if you practice some light yoga asanas before your meditation. In fact, you can try a complete yoga routine to help you sleep by enrolling in an\\n \\nonline class to ease stress and anxiety\\n. Performing easy yoga postures before your Yoga Nidra meditation will help your body relax more fully and allow you to get the maximum benefits from your practice. \\nIf you’ve never tried yoga postures or Yoga Nidra before, you can start by\\n \\nsigning up for a free, two-week trial\\n of MyYogaTeacher. With access to yoga classes online, you can set up a new routine of nightly yoga to help you fall asleep. There are live, group classes available, or you can schedule a private session with a certified instructor who can tailor a session to your Yoga Nidra meditation. \\nYou can get back to sleeping peacefully every night with a regular practice of Yoga Nidra. This meditation works best over time, and with a regular routine you can reduce sleeplessness and get the recommended hours of rest every night — which will improve your day-to-day life immeasurably. "}}],"relatedPosts":[{"id":"cla8lbvafc0i70ak9u3yp18ji","slug":"yin-yoga-for-arthritis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yin Yoga for Arthritis: 10 poses to ease your pain","createdAt":"2022-11-08T19:13:44.482852+00:00","coverUrl":"ipqjb5ugsgcaxzssgbhi.jpg","content":{"text":"When your body is achy and it feels hard to mobilize, you may be suffering from arthritis. This very common inflammation of the joints affects 24% of adults. In a 2019 study on inflammation biomarkers, Research for nursing found that yoga is great for pain intervention, saying “yoga may be particularly effective in reducing inflammation because, unlike exercise or stress reduction alone, yoga has components of both relaxation techniques and exercise.” Yoga can help to ease your pain and help you to go about your day good as new. \\n\\nCommon causes of Arthritis\\nThe most common causes for arthritis are age, genetics, weight gain and previous injury. Even though it can be long lasting, arthritis is treatable with movement therapies like yoga and meditation and lucky for us, Yin combines both!  Building a yoga practice into your routine can alleviate joint pain as well as  improve flexibility and joint function. Yoga can also help you manage the stress caused by pain which will result in better days and less sleepless nights. \\n\n\\nTypes of Arthritis\\nThere are three common types of arthritis. \\n1. Osteoarthritis, which is the most common cause of arthritis and is known as “wear and tear” on the joints. It most frequently occurs in the hips, hands and knees. \\n2. Rheumatoid Arthritis, which is autoimmune disorder and creates inflammation in the hands and feet. \\n3. Fibromyalgia which causes pain all over the body and fatigue. All three of these can be eased by  a yin-yoga practice. \\n\n\\nWhy Yin Yoga for Arthritis?\\nYin yoga is a style of movement based in Chinese medicine. Yin’s specific goal is to rebalance the body and mind. It’s not simply a practice for strength or flexibility but a practice where movement is the medicine. Unlike any other yoga or workout class, yin goes deeper to connect under your skin to your ligaments, deep tissue and bones.\\n\n\\nBuilding your yin-yoga practice online with us at \\nMyYogaTeacher\\n is also beneficial because even on days when the pain seems too intense, you don’t need to leave your home to get to your practice. You can pull up our live classes 24/7 with expert Indian instructors who are ready to help you move through your pain.  Our classes are there everyday to help you manage your pain and get in your practice! We make yoga accessible for everyone. A slow yin practice is a great place to start! Yin can relieve pain by reducing physical and mental stress and pressure off the body. Let’s start by finding some moves to get you going! \\n\\n10 Ying Yoga Poses to Ease Your Arthritis Pain\\nWhen practicing these yin yoga poses, it’s best to hold each stretch for 30 seconds to two minutes. These stretches will help bring flexibility into your joints! \\n\\n1. Wide Knee Child’s Pose\n⁠\\n\\n\n⁠This pose is great for lower back pain and your hip flexors. Also great for pain in the sciatic nerve. \n⁠\\n2. Thunderbolt Pose\n⁠\\n\\n\\nThis pose improves blood circulation and posture easing pain in the spine. \n⁠\\n3. Cobra Pose\n⁠\\n\\n\\nThis pose opens the lungs while stretching the spine and shoulders. This will help you open your chest. \n⁠\\n4. Forward Fold Pose\n⁠\\n\\n\\nFolding the body down is known to calm the mind and lower blood pressure. Come to this pose when you feel anxious or stressed and need to slow down. \n⁠\\n5. Side Angle Bend Pose\n⁠\\n\\n\\nSide angle opens the side body and takes pressure off your hips.\n⁠\\n6. Chair Pose\n⁠\\n\\n\\nChair pose makes your legs stronger, giving you more stability in the knees and more flexibility in the ankles. \n⁠\\n7. Pigeon Pose\n⁠\\n\\n⁠\\nThis pose supports flexibility and mobility in the hip joint. If you’re suffering from osteoarthritis, this pose will help target your lower back and hips. \n⁠\\n8. Bridge Pose\n⁠\\n\\n⁠\n⁠This powerhouse pose will improve blood circulation and ease stress while also stretching your neck, chest and hamstrings. Come to this pose when you feel stiff. Move through it slowly. \\n\\n9. Wind Reliever Pose\n⁠\\n\\n\n⁠This pose stabilizes your center of gravity, your pelvis. It also guards you muscles and eases pain along the spine. \\n\\n10. Savasana Pose\n⁠\\n\\n\n⁠Finally, Savasana is so important in your practice. This corpse pose slows down your nervous system while you focus on your breath. It calms the mind and reduces fatigue and anxiety. This is a great place to start or end your yoga practice. \\n\\nOther ways to relieve arthritis pain\\nWant to try other holistic ways to ease your pain? We’ve got you covered! Here are the top five things to add into your routine to feel like your best self!\\nAdd color to your diet! It’s so important to “eat the rainbow” eating lots of fruits and veggies gives you a vitamin boost and helps to naturally fight inflammation. \\nChange up the temp. Adding a hot or cold compress to the affected area is a quick fix when you’re feeling pain. Try a heating pad or an ice pack if you’re short on time. If you have time to relax, try soaking in a warm bath!\\nAdd herbs. Turmeric and ginger can help fight pain and inflammation in the body. Add these herbs to your meals or try ginger tea at night to wake up pain free.\\nAdd more self care to your routine. Book a deep tissue massage or a sauna session so you can relax your body and mind.\\nPractice mindfulness. A meditation practice pairs great with a new yoga practice! You can meditate on your own or get started with us in meditation class! \n\\nTry these classes to get started! \\n\\nStretch and Breath with Shrutika\\n. This class will increase range of motion, control and flexibility in the joints.\\n\\nTotal Body Yin\\n. This slow restorative practice will stretch deep into your joints and facia. This is a great practice to end your day with. \\n\\nYoga for Back Health.\\n This mostly seated class will help you work through any back pain while strengthening your spine and surrounding muscles. \\nIf you’re ready to start your journey to recovery, join us for a practice at \\nMyYogaTeacher.\\n\\nOur expert yoga therapist will help you move through your pain or start a mindfulness practice so you can get back to feeling healthy and pain free! Our 2-Week Free Trial - includes 14 days of unlimited group classes plus 2 complimentary 1-on-1 sessions, that’s a $102 value - for free!\\nThere’s a plan for every yogi! Begin your journey with us today."}},{"id":"cl31z7b95pf2h0ck3sna7w2xg","slug":"yoga-for-women-over-50","author":{"name":"Vineeta","teacherMytSlug":null,"pictureUrl":null},"title":"5 Yoga Poses for Older Women: Yoga for Women Over 50","createdAt":"2022-05-11T19:29:46.900088+00:00","coverUrl":"shfqitaozmzufddc6ift.jpg","content":{"text":"Yoga is for every body. And that’s just one of the wonderful things about it! Another wonderful thing is there are\\n specific\\n yoga poses for women, men, children, disabled people, seniors. \\nA yoga practice can be tailored to meet the varying and specific individual needs of a person or of a collective group of people. Here, I’ll be addressing the physical, mental, and emotional needs of women over the age of 50 with yoga poses that are particularly beneficial to them.\\nHi! My name is Vaneeta! I teach a\\n Yoga for Women\\n group class at MyYogaTeacher. Women are the source of life and energy on the planet. And a woman advances through many phases of life from motherhood to \\nmenopause\\n. Women who are entering the stage of life that is after menopause have specific needs that can be addressed with yoga!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\nI hope you’ll try some of these yoga poses for women over 50 and then join my class on MyYogaTeacher for more!\\nOne key to doing yoga at an older age is using props that help you remain stable, safe, and aligned. I recommend using blocks and/or a chair along with your mat.\\n\\n\\n\\n1. Cat and Cow Pose\\nCat and Cow pose is great for anyone at any age, but it’s a great way for women to begin warming up their back and abdominal muscles in a way that is gradual and stable. Supporting your weight on all fours is also a great way to keep arm and chest muscles (that maybe don’t get used as much as we age) strong and conditioned. Women over 50 tend to start experiencing stiffness and reduced mobility in their backs, so cat and cow pose is perfect for helping with those issues as well!\\nAdditionally, because cat and cow pose is designed to sync with  your breath, it is a great way to cleanse emotionally. Since changes in your body can cause emotional distress, particularly in older women, this yoga pose helps women release those emotions before moving forward with more challenging poses.\\n\\n\\n\\n2. Downward Facing Dog\\nOtherwise known as “Down Dog,” this yoga pose is great for older women because it:\\nStretches out the calves, hamstrings, and back \\nBuilds strength in the arms and chest \\nIncreases flexibility in the shoulders\\nBoosts circulation of oxygen and nutrients to otherwise contracting muscles\\nShoulder joints tend to wear out as women age, which makes them susceptible to injuring their shoulders. Building strength in the arms and chest helps protect those increasingly fragile shoulder joints. \\nEmotionally, down dog instills a sense of empowerment and increases feelings of confidence and accomplishment, two things women over 50 tend to struggle with when they notice the changes in their bodies.\\nAdditionally, once a women passes through menopause, muscles tend to tighten and contract due to reduction in hormones and hormone production. Downward facing dog is a perfect yoga pose for women over 50 because it keeps their leg and back muscles lengthened and promotes good circulation!\\n\\n\n3. Modified Cobbler’s Pose\\nAs women age, it is common for them to encounter knee problems and knee pain, making some yoga poses difficult. However, many yoga poses that increase flexibility and circulation to the hip flexors and hip joints require bent knees. \\nPerforming cobbler’s pose on a block or bolster where your hips are higher than your knees helps decrease the pressure on your knees while still reaping the gentle benefits of hip stretching. You may also choose to put blocks underneath your knees or move your feet further away from your body so that the angle of bend in your knees isn’t as sharp.\\nEither way, this pose is proof that yoga for women over 50 is doable, even if you’re experiencing physical challenges and physiological changes.\\n\\n\n4. Modified Tree Pose\\nBalancing postures are a common theme in many forms of yoga. They help yogis learn how to focus better, increase concentration, and (importantly for older women) strengthen the tiny muscles in our feet and ankles.\\nOlder women may begin to experience balance issues as they age. This is common and normal!\\nThe more you work to strengthen the muscles in your feet and ankles, the less likely you will be to lose your balance! Additionally, yoga for women helps you navigate the mental changes you may experience by helping with memory, focus, and concentration.\\nUse a chair, wall, or other stable object if needed. You may also place your non-standing foot on your calf or even at your ankle until you are comfortable moving it further up.\\n\\n\\n5. Child’s Pose\\nEveryone loves child’s pose! It’s a great stretch for your back, arms, neck, and even hips and glutes. Older women may want to rest their forehead on a block and/or place a blanket underneath their hips to alleviate any discomfort.\\nTaking some much needed time in child’s pose allows women to reflect on how their body feels and release any negative thoughts about the changes that may be occurring in their body as they age.\\nI would love to have you join us in the Yoga for \\nSenior\\n class, where I not only teach a yoga class specifically catered to women’s needs but talk about common issues women face as they transition into and out of different phases of life! also Check out our latest \\nWellness\\n class for seniors!\\nMyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nNamaste!"}},{"id":"ckufqnxdkykgn0b80viodhf9h","slug":"yoga-for-runners","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"Yoga for Runners: How Yoga Helps Runners Perform Better","createdAt":"2021-10-06T16:42:11.672793+00:00","coverUrl":"dgbpmcwawhsmhokutnzw.jpg","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"}}],"blogContent":{"id":"cknpzr7gwb1pm0b82gs78uibs","slug":"gentle-yoga","author":{"name":"Sarita Kumari","teacherMytSlug":"sarita-1","pictureUrl":"dgymh7at5xtfcevolni4.jpg"},"title":"What Is Gentle Yoga + Styles and Poses to Try","createdAt":"2021-04-20T12:16:26.572562+00:00","updatedAt":"2022-05-01T14:29:26.881603+00:00","coverUrl":"gentle-yoga.png","seoDescription":"Yoga doesn't have to make you break a sweat. Sometimes gentle yoga is what your body needs. Discover what gentle yoga is and what it does here.","content":{"text":"If you're injured, have limited mobility, want an easy and soothing practice, or are just a bit older and need to be careful with your movements, gentle yoga might be a great option for you. Gentle yoga is also a wonderful way to ease into yoga if you've never practiced before and are a little nervous.\\n\nI'd love to have you join me for my next \\nGentle Yoga class\\n! Sign up for a \\nfree two-week trial of myYogaTeacher\\n and get access to 35+ live online yoga classes and workshops every day.\\n\\nWhat Is Gentle Yoga?\\nGentle yoga is a less intense, slower yoga practice. It generally includes an emphasis on stretching, meditation, pranayama, and relaxation. In a gentle yoga practice, you'll typically move at a slower, more comfortable pace that reduces stress and strain on joints and muscles.\\n\\nThe slower nature of gentle yoga makes it a perfect practice for just about anyone of any age or physical ability. It's a particularly beneficial practice for those with limited mobility, health issues, injuries, pain, or those who are worried about being fit or flexible enough for something like power yoga or Ashtanga.\\n\\nBenefits of Gentle Yoga\\nGentle yoga offers several benefits and advantages:\\nIt's accessible. Gentle yoga classes should be a safe space for beginners as well as those with injuries, limited mobility, and other concerns, and should include modifications.\\nIt's calming. Gentle yoga helps calm the nervous system so the parasympathetic nervous system can engage.\\nIt improves digestion.\\nIt decreases stress levels.\\nIt stimulates the immune system.\\nIt increases flexibility and strengthens the body.\\nTypes of Gentle Yoga\\nGentle yoga is a broad term that actually includes several different types of yoga. What each of these different types of gentle yoga has in common is that they're slow and low-impact and poses are likely to be held for a longer period of time. Here are a few different types of gentle yoga worth checking out.\\n\\nRestorative Yoga\\nIn \\nrestorative yoga\\n, poses are held for several minutes, often 10 minutes or more. Your body is supported by props like bolsters, blankets, and blocks so you can relax fully into the poses. The goal of restorative yoga is to open your muscles, mind, and nervous system.\\n\\nYin Yoga\\n\\nYin yoga\\n is often confused with restorative yoga. In Yin, you'll still be holding poses for several minutes (usually 3–5 minutes), but where restorative is passive and focused on opening your muscles, Yin tends to focus on active stretching and deep release of your muscles. It can be a mentally challenging practice.\\n\\nKripalu Yoga\\nKripalu yoga is sometimes referred to as \"meditation in motion.\" This type of gentle yoga focuses on mindfulness, pranayama, and meditation.\\n\\nSomatic Yoga\\nSomatic yoga is a way to retrain your nervous system through gentle movement. The idea is that trauma, aging, illness, habits, and stress can get our bodies trapped in samskaras (patterns) that keep our muscles from relaxing and engaging as they should. Somatic yoga is designed to help release those patterns.\\n\\nChair Yoga\\n\\nChair yoga\\n is a type of gentle yoga in which practitioners use a chair for support in most or all yoga postures. It's a great option for those with mobility issues as well as seniors.\\n\\nWho Should Try Gentle Yoga?\\nEverybody! Gentle yoga is the perfect option for:\\nBeginners\\nPeople with chronic health issues or injuries\\nPregnant people\\nSeniors\\nPeople with limited mobility, flexibility, and strength\\nHonestly, gentle yoga is great for anyone who wants a mindful, slow, meditative yoga practice.\\n\\nGentle Yoga Poses\\nThere are several yoga poses that are suitable for gentle yoga. Here are five of my favorites:\\n\\n1. Bitilasana Marjaryasana (Cat-cow pose)\\n\\nFrom your hands and knees, inhale and press your belly button towards the floor, coming into a slight backbend. On the exhale, arch your back up toward the ceiling. You can do this as slowly and for however long you want. Feel free to put a blanket under your knees if they bother you and use your knuckles or even go down to your elbows if you have wrist problems.\\n\\n2. Setu Bandha Sarvangasana (Supported bridge pose)\\n\\nBridge pose helps open up your hip flexors at the front of your hips. It's typically an active pose in which your glutes and legs are engaged, but with supported bridge, you only engage your muscles long enough to bring your hips into the air and place a yoga block under your sacrum.\\n\\nStart on your back with your knees bent toward the ceiling and your feet flat on the floor. Engage your glutes and press your hips toward the ceiling. Place a yoga block under your sacrum and relax down onto it. To deepen this pose, you can extend your legs and raise your arms over your head. Rest in the pose and breathe.\\n\\n3. Viparita Karani (Legs up the wall pose)\\n\\nLegs up the wall pose is a great pose for calming the nervous system. Lie down on your back with your hips close to the wall and extend your legs up, resting them on the wall. Close your eyes and relax. If you'd like, you can let your legs fall out to the side (like you're doing the splits) to target your hips and groin.\\n\\n4. Supta Matsyendrasana (Supine twist)\\n\\nSupine twists not only feel good, but they help improve digestion. Start on your back with your knees bent up toward the ceiling and your feet flat on the floor. Extend your arms out to the side at shoulder height, making a 'T' shape. Bring your knees in towards your chest and drop them over to one side, turning your head to look toward the opposite side. Relax and breathe for a few minutes before switching sides. If you'd like, you can place a pillow between your knees.\\n\\n5. Balasana (Child's pose)\\n\\nChild's pose is a restful pose that helps you open your hips as well as stretch both sides of your body. Start on your hands and knees then send your hips back to rest on your heels (or as close as they come). Stretch your arms forward and breathe. Rest your forehead or chin on the floor in front of you. If you're struggling to relax into the pose, bring your knees out wide (keeping your big toes together) and relax into the pose that way. For a deeper side stretch, you can walk your hands over to either side, keeping your lower body squared.\\n\\nWrapping Up\\nGentle yoga offers a safe, mindful, and meditative practice that is appropriate for everyone. If you're looking for a practice that will help you reconnect your mind and body, join me on myYogaTeacher for my next \\nGentle Yoga class\\n.\\n\\nAnd, don't forget to \\nsign up for a free two-week trial of myYogaTeacher\\n. You'll get access to 35+ live online yoga classes every day!\\n6006","html":"<p>If you&#39;re injured, have limited mobility, want an easy and soothing practice, or are just a bit older and need to be careful with your movements, gentle yoga might be a great option for you. Gentle yoga is also a wonderful way to ease into yoga if you&#39;ve never practiced before and are a little nervous.</p><p><br>I&#39;d love to have you join me for my next <a title=\"https://www.myyogateacher.com/group_classes/gentle-yoga-for-beginner-level-by-stuti\" href=\"https://www.myyogateacher.com/group_classes/gentle-yoga-for-beginner-level-by-stuti\">Gentle Yoga class</a>! Sign up for a <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">free two-week trial of myYogaTeacher</a> and get access to 35+ live online yoga classes and workshops every day.</p><p></p><h2>What Is Gentle Yoga?</h2><p>Gentle yoga is a less intense, slower yoga practice. It generally includes an emphasis on stretching, meditation, pranayama, and relaxation. In a gentle yoga practice, you&#39;ll typically move at a slower, more comfortable pace that reduces stress and strain on joints and muscles.</p><p></p><p>The slower nature of gentle yoga makes it a perfect practice for just about anyone of any age or physical ability. It&#39;s a particularly beneficial practice for those with limited mobility, health issues, injuries, pain, or those who are worried about being fit or flexible enough for something like power yoga or Ashtanga.</p><p></p><h3>Benefits of Gentle Yoga</h3><p>Gentle yoga offers several benefits and advantages:</p><ul><li><div>It&#39;s accessible. Gentle yoga classes should be a safe space for beginners as well as those with injuries, limited mobility, and other concerns, and should include modifications.</div></li><li><div>It&#39;s calming. Gentle yoga helps calm the nervous system so the parasympathetic nervous system can engage.</div></li><li><div>It improves digestion.</div></li><li><div>It decreases stress levels.</div></li><li><div>It stimulates the immune system.</div></li><li><div>It increases flexibility and strengthens the body.</div></li></ul><h3>Types of Gentle Yoga</h3><p>Gentle yoga is a broad term that actually includes several different types of yoga. What each of these different types of gentle yoga has in common is that they&#39;re slow and low-impact and poses are likely to be held for a longer period of time. Here are a few different types of gentle yoga worth checking out.</p><p></p><h4>Restorative Yoga</h4><p>In <a title=\"https://www.myyogateacher.com/articles/restorative-yoga-deep-relaxation\" href=\"https://www.myyogateacher.com/articles/restorative-yoga-deep-relaxation\">restorative yoga</a>, poses are held for several minutes, often 10 minutes or more. Your body is supported by props like bolsters, blankets, and blocks so you can relax fully into the poses. The goal of restorative yoga is to open your muscles, mind, and nervous system.</p><p></p><h4>Yin Yoga</h4><p><a title=\"https://www.myyogateacher.com/articles/yin-yoga-for-immunity\" href=\"https://www.myyogateacher.com/articles/yin-yoga-for-immunity\">Yin yoga</a> is often confused with restorative yoga. In Yin, you&#39;ll still be holding poses for several minutes (usually 3–5 minutes), but where restorative is passive and focused on opening your muscles, Yin tends to focus on active stretching and deep release of your muscles. It can be a mentally challenging practice.</p><p></p><h4>Kripalu Yoga</h4><p>Kripalu yoga is sometimes referred to as &quot;meditation in motion.&quot; This type of gentle yoga focuses on mindfulness, pranayama, and meditation.</p><p></p><h4>Somatic Yoga</h4><p>Somatic yoga is a way to retrain your nervous system through gentle movement. The idea is that trauma, aging, illness, habits, and stress can get our bodies trapped in samskaras (patterns) that keep our muscles from relaxing and engaging as they should. Somatic yoga is designed to help release those patterns.</p><p></p><h4>Chair Yoga</h4><p><a title=\"https://www.myyogateacher.com/articles/chair-yoga-practice\" href=\"https://www.myyogateacher.com/articles/chair-yoga-practice\">Chair yoga</a> is a type of gentle yoga in which practitioners use a chair for support in most or all yoga postures. It&#39;s a great option for those with mobility issues as well as seniors.</p><p></p><h3>Who Should Try Gentle Yoga?</h3><p>Everybody! Gentle yoga is the perfect option for:</p><ul><li><div>Beginners</div></li><li><div>People with chronic health issues or injuries</div></li><li><div>Pregnant people</div></li><li><div>Seniors</div></li><li><div>People with limited mobility, flexibility, and strength</div></li></ul><p>Honestly, gentle yoga is great for anyone who wants a mindful, slow, meditative yoga practice.</p><p></p><h3>Gentle Yoga Poses</h3><p>There are several yoga poses that are suitable for gentle yoga. Here are five of my favorites:</p><p></p><h4>1. Bitilasana Marjaryasana (Cat-cow pose)</h4><img src=\"https://media.graphcms.com/output=format:png/resize=width:450,height:600/R2vvGa6lT7hQjmjvr3wl\" alt=\"Cat and Cow Stretch\" title=\"cat cow.png\" width=\"450\" height=\"600\" /><p>From your hands and knees, inhale and press your belly button towards the floor, coming into a slight backbend. On the exhale, arch your back up toward the ceiling. You can do this as slowly and for however long you want. Feel free to put a blanket under your knees if they bother you and use your knuckles or even go down to your elbows if you have wrist problems.</p><p></p><h4>2. Setu Bandha Sarvangasana (Supported bridge pose)</h4><img src=\"https://media.graphcms.com/output=format:jpg/resize=width:600,height:330/EoXOkWcPRDuJwZYBbr1L\" alt=\"Yoga Block Supported Bridge Pose\" title=\"supported-bridge-pose-2.jpg\" width=\"600\" height=\"330\" /><p>Bridge pose helps open up your hip flexors at the front of your hips. It&#39;s typically an active pose in which your glutes and legs are engaged, but with supported bridge, you only engage your muscles long enough to bring your hips into the air and place a yoga block under your sacrum.</p><p></p><p>Start on your back with your knees bent toward the ceiling and your feet flat on the floor. Engage your glutes and press your hips toward the ceiling. Place a yoga block under your sacrum and relax down onto it. To deepen this pose, you can extend your legs and raise your arms over your head. Rest in the pose and breathe.</p><p></p><h4>3. Viparita Karani (Legs up the wall pose)</h4><img src=\"https://media.graphcms.com/output=format:png/resize=width:600,height:333/P33aCVgaRbW7Y40vQtwp\" alt=\"Viparita Karani Asana\" title=\"viparita-karani.png\" width=\"600\" height=\"333\" /><p>Legs up the wall pose is a great pose for calming the nervous system. Lie down on your back with your hips close to the wall and extend your legs up, resting them on the wall. Close your eyes and relax. If you&#39;d like, you can let your legs fall out to the side (like you&#39;re doing the splits) to target your hips and groin.</p><p></p><h4>4. Supta Matsyendrasana (Supine twist)</h4><img src=\"https://media.graphcms.com/output=format:png/resize=width:600,height:380/7DC2GaiPTT21TyMXGDcV\" alt=\"Supine Spinal Twist\" title=\"supine-twist.png\" width=\"600\" height=\"380\" /><p>Supine twists not only feel good, but they help improve digestion. Start on your back with your knees bent up toward the ceiling and your feet flat on the floor. Extend your arms out to the side at shoulder height, making a &#39;T&#39; shape. Bring your knees in towards your chest and drop them over to one side, turning your head to look toward the opposite side. Relax and breathe for a few minutes before switching sides. If you&#39;d like, you can place a pillow between your knees.</p><p></p><h4>5. Balasana (Child&#39;s pose)</h4><img src=\"https://media.graphcms.com/output=format:jpg/resize=width:600,height:400/RVE5aoK4TyAxgXV061EQ\" alt=\"Child's Pose\" title=\"childs pose.jpg\" width=\"600\" height=\"400\" /><p>Child&#39;s pose is a restful pose that helps you open your hips as well as stretch both sides of your body. Start on your hands and knees then send your hips back to rest on your heels (or as close as they come). Stretch your arms forward and breathe. Rest your forehead or chin on the floor in front of you. If you&#39;re struggling to relax into the pose, bring your knees out wide (keeping your big toes together) and relax into the pose that way. For a deeper side stretch, you can walk your hands over to either side, keeping your lower body squared.</p><p></p><h3>Wrapping Up</h3><p>Gentle yoga offers a safe, mindful, and meditative practice that is appropriate for everyone. If you&#39;re looking for a practice that will help you reconnect your mind and body, join me on myYogaTeacher for my next <a title=\"https://www.myyogateacher.com/group_classes/gentle-yoga-for-beginner-level-by-stuti\" href=\"https://www.myyogateacher.com/group_classes/gentle-yoga-for-beginner-level-by-stuti\">Gentle Yoga class</a>.</p><p></p><p>And, don&#39;t forget to <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">sign up for a free two-week trial of myYogaTeacher</a>. You&#39;ll get access to 35+ live online yoga classes every day!</p><p>6006</p>"},"category":["yoga"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>If you&#39;re injured, have limited mobility, want an easy and soothing practice, or are just a bit older and need to be careful with your movements, gentle yoga might be a great option for you. Gentle yoga is also a wonderful way to ease into yoga if you&#39;ve never practiced before and are a little nervous.</p><p><br>I&#39;d love to have you join me for my next <a title=\"https://www.myyogateacher.com/group_classes/gentle-yoga-for-beginner-level-by-stuti\" href=\"https://www.myyogateacher.com/group_classes/gentle-yoga-for-beginner-level-by-stuti\">Gentle Yoga class</a>! Sign up for a <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">free two-week trial of myYogaTeacher</a> and get access to 35+ live online yoga classes and workshops every day.</p><p></p><h2>What Is Gentle Yoga?</h2><p>Gentle yoga is a less intense, slower yoga practice. It generally includes an emphasis on stretching, meditation, pranayama, and relaxation. In a gentle yoga practice, you&#39;ll typically move at a slower, more comfortable pace that reduces stress and strain on joints and muscles.</p><p></p><p>The slower nature of gentle yoga makes it a perfect practice for just about anyone of any age or physical ability. It&#39;s a particularly beneficial practice for those with limited mobility, health issues, injuries, pain, or those who are worried about being fit or flexible enough for something like power yoga or Ashtanga.</p><p></p><h3>Benefits of Gentle Yoga</h3><p>Gentle yoga offers several benefits and advantages:</p><ul><li><div>It&#39;s accessible. Gentle yoga classes should be a safe space for beginners as well as those with injuries, limited mobility, and other concerns, and should include modifications.</div></li><li><div>It&#39;s calming. Gentle yoga helps calm the nervous system so the parasympathetic nervous system can engage.</div></li><li><div>It improves digestion.</div></li><li><div>It decreases stress levels.</div></li><li><div>It stimulates the immune system.</div></li><li><div>It increases flexibility and strengthens the body.</div></li></ul><h3>Types of Gentle Yoga</h3><p>Gentle yoga is a broad term that actually includes several different types of yoga. What each of these different types of gentle yoga has in common is that they&#39;re slow and low-impact and poses are likely to be held for a longer period of time. Here are a few different types of gentle yoga worth checking out.</p><p></p><h4>Restorative Yoga</h4><p>In <a title=\"https://www.myyogateacher.com/articles/restorative-yoga-deep-relaxation\" href=\"https://www.myyogateacher.com/articles/restorative-yoga-deep-relaxation\">restorative yoga</a>, poses are held for several minutes, often 10 minutes or more. Your body is supported by props like bolsters, blankets, and blocks so you can relax fully into the poses. The goal of restorative yoga is to open your muscles, mind, and nervous system.</p><p></p><h4>Yin Yoga</h4><p><a title=\"https://www.myyogateacher.com/articles/yin-yoga-for-immunity\" href=\"https://www.myyogateacher.com/articles/yin-yoga-for-immunity\">Yin yoga</a> is often confused with restorative yoga. In Yin, you&#39;ll still be holding poses for several minutes (usually 3–5 minutes), but where restorative is passive and focused on opening your muscles, Yin tends to focus on active stretching and deep release of your muscles. It can be a mentally challenging practice.</p><p></p><h4>Kripalu Yoga</h4><p>Kripalu yoga is sometimes referred to as &quot;meditation in motion.&quot; This type of gentle yoga focuses on mindfulness, pranayama, and meditation.</p><p></p><h4>Somatic Yoga</h4><p>Somatic yoga is a way to retrain your nervous system through gentle movement. The idea is that trauma, aging, illness, habits, and stress can get our bodies trapped in samskaras (patterns) that keep our muscles from relaxing and engaging as they should. Somatic yoga is designed to help release those patterns.</p><p></p><h4>Chair Yoga</h4><p><a title=\"https://www.myyogateacher.com/articles/chair-yoga-practice\" href=\"https://www.myyogateacher.com/articles/chair-yoga-practice\">Chair yoga</a> is a type of gentle yoga in which practitioners use a chair for support in most or all yoga postures. It&#39;s a great option for those with mobility issues as well as seniors.</p><p></p><h3>Who Should Try Gentle Yoga?</h3><p>Everybody! Gentle yoga is the perfect option for:</p><ul><li><div>Beginners</div></li><li><div>People with chronic health issues or injuries</div></li><li><div>Pregnant people</div></li><li><div>Seniors</div></li><li><div>People with limited mobility, flexibility, and strength</div></li></ul><p>Honestly, gentle yoga is great for anyone who wants a mindful, slow, meditative yoga practice.</p><p></p><h3>Gentle Yoga Poses</h3><p>There are several yoga poses that are suitable for gentle yoga. Here are five of my favorites:</p><p></p><h4>1. Bitilasana Marjaryasana (Cat-cow pose)</h4>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=width:450,height:600/R2vvGa6lT7hQjmjvr3wl\" \n                alt=\"Cat and Cow Stretch\"\n                title=\"Cat and Cow Stretch\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=width:450,height:600/R2vvGa6lT7hQjmjvr3wl\"\n                alt=\"Cat and Cow Stretch\"\n                title=\"Cat and Cow Stretch\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=width:450,height:600/R2vvGa6lT7hQjmjvr3wl\"\n                alt=\"Cat and Cow Stretch\"\n                title=\"Cat and Cow Stretch\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>From your hands and knees, inhale and press your belly button towards the floor, coming into a slight backbend. On the exhale, arch your back up toward the ceiling. You can do this as slowly and for however long you want. Feel free to put a blanket under your knees if they bother you and use your knuckles or even go down to your elbows if you have wrist problems.</p><p></p><h4>2. Setu Bandha Sarvangasana (Supported bridge pose)</h4>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:jpg/resize=width:600,height:330/EoXOkWcPRDuJwZYBbr1L\" \n                alt=\"Yoga Block Supported Bridge Pose\"\n                title=\"Yoga Block Supported Bridge Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:jpg/resize=width:600,height:330/EoXOkWcPRDuJwZYBbr1L\"\n                alt=\"Yoga Block Supported Bridge Pose\"\n                title=\"Yoga Block Supported Bridge Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:jpg/resize=width:600,height:330/EoXOkWcPRDuJwZYBbr1L\"\n                alt=\"Yoga Block Supported Bridge Pose\"\n                title=\"Yoga Block Supported Bridge Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Bridge pose helps open up your hip flexors at the front of your hips. It&#39;s typically an active pose in which your glutes and legs are engaged, but with supported bridge, you only engage your muscles long enough to bring your hips into the air and place a yoga block under your sacrum.</p><p></p><p>Start on your back with your knees bent toward the ceiling and your feet flat on the floor. Engage your glutes and press your hips toward the ceiling. Place a yoga block under your sacrum and relax down onto it. To deepen this pose, you can extend your legs and raise your arms over your head. Rest in the pose and breathe.</p><p></p><h4>3. Viparita Karani (Legs up the wall pose)</h4>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=width:600,height:333/P33aCVgaRbW7Y40vQtwp\" \n                alt=\"Viparita Karani Asana\"\n                title=\"Viparita Karani Asana\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=width:600,height:333/P33aCVgaRbW7Y40vQtwp\"\n                alt=\"Viparita Karani Asana\"\n                title=\"Viparita Karani Asana\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=width:600,height:333/P33aCVgaRbW7Y40vQtwp\"\n                alt=\"Viparita Karani Asana\"\n                title=\"Viparita Karani Asana\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Legs up the wall pose is a great pose for calming the nervous system. Lie down on your back with your hips close to the wall and extend your legs up, resting them on the wall. Close your eyes and relax. If you&#39;d like, you can let your legs fall out to the side (like you&#39;re doing the splits) to target your hips and groin.</p><p></p><h4>4. Supta Matsyendrasana (Supine twist)</h4>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=width:600,height:380/7DC2GaiPTT21TyMXGDcV\" \n                alt=\"Supine Spinal Twist\"\n                title=\"Supine Spinal Twist\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=width:600,height:380/7DC2GaiPTT21TyMXGDcV\"\n                alt=\"Supine Spinal Twist\"\n                title=\"Supine Spinal Twist\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=width:600,height:380/7DC2GaiPTT21TyMXGDcV\"\n                alt=\"Supine Spinal Twist\"\n                title=\"Supine Spinal Twist\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Supine twists not only feel good, but they help improve digestion. Start on your back with your knees bent up toward the ceiling and your feet flat on the floor. Extend your arms out to the side at shoulder height, making a &#39;T&#39; shape. Bring your knees in towards your chest and drop them over to one side, turning your head to look toward the opposite side. Relax and breathe for a few minutes before switching sides. If you&#39;d like, you can place a pillow between your knees.</p><p></p><h4>5. Balasana (Child&#39;s pose)</h4>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:jpg/resize=width:600,height:400/RVE5aoK4TyAxgXV061EQ\" \n                alt=\"Child's Pose\"\n                title=\"Child's Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:jpg/resize=width:600,height:400/RVE5aoK4TyAxgXV061EQ\"\n                alt=\"Child's Pose\"\n                title=\"Child's Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:jpg/resize=width:600,height:400/RVE5aoK4TyAxgXV061EQ\"\n                alt=\"Child's Pose\"\n                title=\"Child's Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Child&#39;s pose is a restful pose that helps you open your hips as well as stretch both sides of your body. Start on your hands and knees then send your hips back to rest on your heels (or as close as they come). Stretch your arms forward and breathe. Rest your forehead or chin on the floor in front of you. If you&#39;re struggling to relax into the pose, bring your knees out wide (keeping your big toes together) and relax into the pose that way. For a deeper side stretch, you can walk your hands over to either side, keeping your lower body squared.</p><p></p><h3>Wrapping Up</h3><p>Gentle yoga offers a safe, mindful, and meditative practice that is appropriate for everyone. If you&#39;re looking for a practice that will help you reconnect your mind and body, join me on myYogaTeacher for my next <a title=\"https://www.myyogateacher.com/group_classes/gentle-yoga-for-beginner-level-by-stuti\" href=\"https://www.myyogateacher.com/group_classes/gentle-yoga-for-beginner-level-by-stuti\">Gentle Yoga class</a>.</p><p></p><p>And, don&#39;t forget to <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">sign up for a free two-week trial of myYogaTeacher</a>. You&#39;ll get access to 35+ live online yoga classes every day!</p><p>6006</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"gentle-yoga","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/gentle-yoga","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice with Authentic Indian Yoga Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz6nq0tqdr0c258titvagg","name":"[CTA-REVIEWS]","description":{"html":"<p>Find out what all the hype is about! <strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>with Authentic Indian Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cky90p88g3zgc0d23yz6taont","name":"[CTA-NASAL]","description":{"html":"<p><strong>Get 2 free private sessions </strong>to relieve post nasal drip and clear out your sinus. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>with authentic Indian yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Post Nasal Drip &amp; Clear Your Sinus Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyirvl8g25ce0c70cldmca2g","name":"[CTA-TRATAKA]","description":{"html":"<p><strong>Get 2 free private sessions </strong>with experienced Trataka teachers. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>(like ‘Candle Gazing Meditation) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Learn Trataka (Candle Gazing) Meditation Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyisqh482ck60b79rp1r1jcg","name":"[CTA-YIN]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong>, work with an experienced yoga therapist to reduce (and even eliminate) your back pain. <strong>PLUS 2 weeks of unlimited group classes </strong>(like ‘Yoga for Back Pain’) with authentic yoga teachers. 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Sometimes gentle yoga is what your body needs. Discover what gentle yoga is and what it does here.","content":{"text":"If you're injured, have limited mobility, want an easy and soothing practice, or are just a bit older and need to be careful with your movements, gentle yoga might be a great option for you. Gentle yoga is also a wonderful way to ease into yoga if you've never practiced before and are a little nervous.\\n\nI'd love to have you join me for my next \\nGentle Yoga class\\n! Sign up for a \\nfree two-week trial of myYogaTeacher\\n and get access to 35+ live online yoga classes and workshops every day.\\n\\nWhat Is Gentle Yoga?\\nGentle yoga is a less intense, slower yoga practice. It generally includes an emphasis on stretching, meditation, pranayama, and relaxation. In a gentle yoga practice, you'll typically move at a slower, more comfortable pace that reduces stress and strain on joints and muscles.\\n\\nThe slower nature of gentle yoga makes it a perfect practice for just about anyone of any age or physical ability. It's a particularly beneficial practice for those with limited mobility, health issues, injuries, pain, or those who are worried about being fit or flexible enough for something like power yoga or Ashtanga.\\n\\nBenefits of Gentle Yoga\\nGentle yoga offers several benefits and advantages:\\nIt's accessible. Gentle yoga classes should be a safe space for beginners as well as those with injuries, limited mobility, and other concerns, and should include modifications.\\nIt's calming. Gentle yoga helps calm the nervous system so the parasympathetic nervous system can engage.\\nIt improves digestion.\\nIt decreases stress levels.\\nIt stimulates the immune system.\\nIt increases flexibility and strengthens the body.\\nTypes of Gentle Yoga\\nGentle yoga is a broad term that actually includes several different types of yoga. What each of these different types of gentle yoga has in common is that they're slow and low-impact and poses are likely to be held for a longer period of time. Here are a few different types of gentle yoga worth checking out.\\n\\nRestorative Yoga\\nIn \\nrestorative yoga\\n, poses are held for several minutes, often 10 minutes or more. Your body is supported by props like bolsters, blankets, and blocks so you can relax fully into the poses. The goal of restorative yoga is to open your muscles, mind, and nervous system.\\n\\nYin Yoga\\n\\nYin yoga\\n is often confused with restorative yoga. In Yin, you'll still be holding poses for several minutes (usually 3–5 minutes), but where restorative is passive and focused on opening your muscles, Yin tends to focus on active stretching and deep release of your muscles. It can be a mentally challenging practice.\\n\\nKripalu Yoga\\nKripalu yoga is sometimes referred to as \"meditation in motion.\" This type of gentle yoga focuses on mindfulness, pranayama, and meditation.\\n\\nSomatic Yoga\\nSomatic yoga is a way to retrain your nervous system through gentle movement. The idea is that trauma, aging, illness, habits, and stress can get our bodies trapped in samskaras (patterns) that keep our muscles from relaxing and engaging as they should. Somatic yoga is designed to help release those patterns.\\n\\nChair Yoga\\n\\nChair yoga\\n is a type of gentle yoga in which practitioners use a chair for support in most or all yoga postures. It's a great option for those with mobility issues as well as seniors.\\n\\nWho Should Try Gentle Yoga?\\nEverybody! Gentle yoga is the perfect option for:\\nBeginners\\nPeople with chronic health issues or injuries\\nPregnant people\\nSeniors\\nPeople with limited mobility, flexibility, and strength\\nHonestly, gentle yoga is great for anyone who wants a mindful, slow, meditative yoga practice.\\n\\nGentle Yoga Poses\\nThere are several yoga poses that are suitable for gentle yoga. Here are five of my favorites:\\n\\n1. Bitilasana Marjaryasana (Cat-cow pose)\\n\\nFrom your hands and knees, inhale and press your belly button towards the floor, coming into a slight backbend. On the exhale, arch your back up toward the ceiling. You can do this as slowly and for however long you want. Feel free to put a blanket under your knees if they bother you and use your knuckles or even go down to your elbows if you have wrist problems.\\n\\n2. Setu Bandha Sarvangasana (Supported bridge pose)\\n\\nBridge pose helps open up your hip flexors at the front of your hips. It's typically an active pose in which your glutes and legs are engaged, but with supported bridge, you only engage your muscles long enough to bring your hips into the air and place a yoga block under your sacrum.\\n\\nStart on your back with your knees bent toward the ceiling and your feet flat on the floor. Engage your glutes and press your hips toward the ceiling. Place a yoga block under your sacrum and relax down onto it. To deepen this pose, you can extend your legs and raise your arms over your head. Rest in the pose and breathe.\\n\\n3. Viparita Karani (Legs up the wall pose)\\n\\nLegs up the wall pose is a great pose for calming the nervous system. Lie down on your back with your hips close to the wall and extend your legs up, resting them on the wall. Close your eyes and relax. If you'd like, you can let your legs fall out to the side (like you're doing the splits) to target your hips and groin.\\n\\n4. Supta Matsyendrasana (Supine twist)\\n\\nSupine twists not only feel good, but they help improve digestion. Start on your back with your knees bent up toward the ceiling and your feet flat on the floor. Extend your arms out to the side at shoulder height, making a 'T' shape. Bring your knees in towards your chest and drop them over to one side, turning your head to look toward the opposite side. Relax and breathe for a few minutes before switching sides. If you'd like, you can place a pillow between your knees.\\n\\n5. Balasana (Child's pose)\\n\\nChild's pose is a restful pose that helps you open your hips as well as stretch both sides of your body. Start on your hands and knees then send your hips back to rest on your heels (or as close as they come). Stretch your arms forward and breathe. Rest your forehead or chin on the floor in front of you. If you're struggling to relax into the pose, bring your knees out wide (keeping your big toes together) and relax into the pose that way. For a deeper side stretch, you can walk your hands over to either side, keeping your lower body squared.\\n\\nWrapping Up\\nGentle yoga offers a safe, mindful, and meditative practice that is appropriate for everyone. If you're looking for a practice that will help you reconnect your mind and body, join me on myYogaTeacher for my next \\nGentle Yoga class\\n.\\n\\nAnd, don't forget to \\nsign up for a free two-week trial of myYogaTeacher\\n. You'll get access to 35+ live online yoga classes every day!\\n6006","html":"<p>If you&#39;re injured, have limited mobility, want an easy and soothing practice, or are just a bit older and need to be careful with your movements, gentle yoga might be a great option for you. Gentle yoga is also a wonderful way to ease into yoga if you&#39;ve never practiced before and are a little nervous.</p><p><br>I&#39;d love to have you join me for my next <a title=\"https://www.myyogateacher.com/group_classes/gentle-yoga-for-beginner-level-by-stuti\" href=\"https://www.myyogateacher.com/group_classes/gentle-yoga-for-beginner-level-by-stuti\">Gentle Yoga class</a>! Sign up for a <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">free two-week trial of myYogaTeacher</a> and get access to 35+ live online yoga classes and workshops every day.</p><p></p><h2>What Is Gentle Yoga?</h2><p>Gentle yoga is a less intense, slower yoga practice. It generally includes an emphasis on stretching, meditation, pranayama, and relaxation. In a gentle yoga practice, you&#39;ll typically move at a slower, more comfortable pace that reduces stress and strain on joints and muscles.</p><p></p><p>The slower nature of gentle yoga makes it a perfect practice for just about anyone of any age or physical ability. It&#39;s a particularly beneficial practice for those with limited mobility, health issues, injuries, pain, or those who are worried about being fit or flexible enough for something like power yoga or Ashtanga.</p><p></p><h3>Benefits of Gentle Yoga</h3><p>Gentle yoga offers several benefits and advantages:</p><ul><li><div>It&#39;s accessible. Gentle yoga classes should be a safe space for beginners as well as those with injuries, limited mobility, and other concerns, and should include modifications.</div></li><li><div>It&#39;s calming. Gentle yoga helps calm the nervous system so the parasympathetic nervous system can engage.</div></li><li><div>It improves digestion.</div></li><li><div>It decreases stress levels.</div></li><li><div>It stimulates the immune system.</div></li><li><div>It increases flexibility and strengthens the body.</div></li></ul><h3>Types of Gentle Yoga</h3><p>Gentle yoga is a broad term that actually includes several different types of yoga. What each of these different types of gentle yoga has in common is that they&#39;re slow and low-impact and poses are likely to be held for a longer period of time. Here are a few different types of gentle yoga worth checking out.</p><p></p><h4>Restorative Yoga</h4><p>In <a title=\"https://www.myyogateacher.com/articles/restorative-yoga-deep-relaxation\" href=\"https://www.myyogateacher.com/articles/restorative-yoga-deep-relaxation\">restorative yoga</a>, poses are held for several minutes, often 10 minutes or more. Your body is supported by props like bolsters, blankets, and blocks so you can relax fully into the poses. The goal of restorative yoga is to open your muscles, mind, and nervous system.</p><p></p><h4>Yin Yoga</h4><p><a title=\"https://www.myyogateacher.com/articles/yin-yoga-for-immunity\" href=\"https://www.myyogateacher.com/articles/yin-yoga-for-immunity\">Yin yoga</a> is often confused with restorative yoga. In Yin, you&#39;ll still be holding poses for several minutes (usually 3–5 minutes), but where restorative is passive and focused on opening your muscles, Yin tends to focus on active stretching and deep release of your muscles. It can be a mentally challenging practice.</p><p></p><h4>Kripalu Yoga</h4><p>Kripalu yoga is sometimes referred to as &quot;meditation in motion.&quot; This type of gentle yoga focuses on mindfulness, pranayama, and meditation.</p><p></p><h4>Somatic Yoga</h4><p>Somatic yoga is a way to retrain your nervous system through gentle movement. The idea is that trauma, aging, illness, habits, and stress can get our bodies trapped in samskaras (patterns) that keep our muscles from relaxing and engaging as they should. Somatic yoga is designed to help release those patterns.</p><p></p><h4>Chair Yoga</h4><p><a title=\"https://www.myyogateacher.com/articles/chair-yoga-practice\" href=\"https://www.myyogateacher.com/articles/chair-yoga-practice\">Chair yoga</a> is a type of gentle yoga in which practitioners use a chair for support in most or all yoga postures. It&#39;s a great option for those with mobility issues as well as seniors.</p><p></p><h3>Who Should Try Gentle Yoga?</h3><p>Everybody! Gentle yoga is the perfect option for:</p><ul><li><div>Beginners</div></li><li><div>People with chronic health issues or injuries</div></li><li><div>Pregnant people</div></li><li><div>Seniors</div></li><li><div>People with limited mobility, flexibility, and strength</div></li></ul><p>Honestly, gentle yoga is great for anyone who wants a mindful, slow, meditative yoga practice.</p><p></p><h3>Gentle Yoga Poses</h3><p>There are several yoga poses that are suitable for gentle yoga. Here are five of my favorites:</p><p></p><h4>1. Bitilasana Marjaryasana (Cat-cow pose)</h4><img src=\"https://media.graphcms.com/output=format:png/resize=width:450,height:600/R2vvGa6lT7hQjmjvr3wl\" alt=\"Cat and Cow Stretch\" title=\"cat cow.png\" width=\"450\" height=\"600\" /><p>From your hands and knees, inhale and press your belly button towards the floor, coming into a slight backbend. On the exhale, arch your back up toward the ceiling. You can do this as slowly and for however long you want. Feel free to put a blanket under your knees if they bother you and use your knuckles or even go down to your elbows if you have wrist problems.</p><p></p><h4>2. Setu Bandha Sarvangasana (Supported bridge pose)</h4><img src=\"https://media.graphcms.com/output=format:jpg/resize=width:600,height:330/EoXOkWcPRDuJwZYBbr1L\" alt=\"Yoga Block Supported Bridge Pose\" title=\"supported-bridge-pose-2.jpg\" width=\"600\" height=\"330\" /><p>Bridge pose helps open up your hip flexors at the front of your hips. It&#39;s typically an active pose in which your glutes and legs are engaged, but with supported bridge, you only engage your muscles long enough to bring your hips into the air and place a yoga block under your sacrum.</p><p></p><p>Start on your back with your knees bent toward the ceiling and your feet flat on the floor. Engage your glutes and press your hips toward the ceiling. Place a yoga block under your sacrum and relax down onto it. To deepen this pose, you can extend your legs and raise your arms over your head. Rest in the pose and breathe.</p><p></p><h4>3. Viparita Karani (Legs up the wall pose)</h4><img src=\"https://media.graphcms.com/output=format:png/resize=width:600,height:333/P33aCVgaRbW7Y40vQtwp\" alt=\"Viparita Karani Asana\" title=\"viparita-karani.png\" width=\"600\" height=\"333\" /><p>Legs up the wall pose is a great pose for calming the nervous system. Lie down on your back with your hips close to the wall and extend your legs up, resting them on the wall. Close your eyes and relax. If you&#39;d like, you can let your legs fall out to the side (like you&#39;re doing the splits) to target your hips and groin.</p><p></p><h4>4. Supta Matsyendrasana (Supine twist)</h4><img src=\"https://media.graphcms.com/output=format:png/resize=width:600,height:380/7DC2GaiPTT21TyMXGDcV\" alt=\"Supine Spinal Twist\" title=\"supine-twist.png\" width=\"600\" height=\"380\" /><p>Supine twists not only feel good, but they help improve digestion. Start on your back with your knees bent up toward the ceiling and your feet flat on the floor. Extend your arms out to the side at shoulder height, making a &#39;T&#39; shape. Bring your knees in towards your chest and drop them over to one side, turning your head to look toward the opposite side. Relax and breathe for a few minutes before switching sides. If you&#39;d like, you can place a pillow between your knees.</p><p></p><h4>5. Balasana (Child&#39;s pose)</h4><img src=\"https://media.graphcms.com/output=format:jpg/resize=width:600,height:400/RVE5aoK4TyAxgXV061EQ\" alt=\"Child's Pose\" title=\"childs pose.jpg\" width=\"600\" height=\"400\" /><p>Child&#39;s pose is a restful pose that helps you open your hips as well as stretch both sides of your body. Start on your hands and knees then send your hips back to rest on your heels (or as close as they come). Stretch your arms forward and breathe. Rest your forehead or chin on the floor in front of you. If you&#39;re struggling to relax into the pose, bring your knees out wide (keeping your big toes together) and relax into the pose that way. For a deeper side stretch, you can walk your hands over to either side, keeping your lower body squared.</p><p></p><h3>Wrapping Up</h3><p>Gentle yoga offers a safe, mindful, and meditative practice that is appropriate for everyone. If you&#39;re looking for a practice that will help you reconnect your mind and body, join me on myYogaTeacher for my next <a title=\"https://www.myyogateacher.com/group_classes/gentle-yoga-for-beginner-level-by-stuti\" href=\"https://www.myyogateacher.com/group_classes/gentle-yoga-for-beginner-level-by-stuti\">Gentle Yoga class</a>.</p><p></p><p>And, don&#39;t forget to <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">sign up for a free two-week trial of myYogaTeacher</a>. You&#39;ll get access to 35+ live online yoga classes every day!</p><p>6006</p>"},"category":["yoga"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}