What Is Gentle Yoga + Styles and Poses to Try

{"slug":"gentle-yoga","recentPosts":[{"id":"clgc1nu7j1uwk0birznqai3x1","slug":"10-yoga-poses-for-multiple-sclerosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses to Enhance Wellness for Multiple Sclerosis Patients","subTitle":null,"seoTitle":null,"seoDescription":"Learn about Yoga for Multiple Sclerosis and how it can help manage symptoms. Improve your quality of life with these yoga poses.","readTime":null,"excerpt":"Discover yoga for multiple sclerosis - improve your quality of life with these poses.","tags":[],"createdAt":"2023-04-11T09:12:29.35505+00:00","coverUrl":"aydrjq4doquwuaot8kt7.jpg","content":{"text":"Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system. It can cause a range of symptoms, including fatigue, muscle weakness, and difficulty with balance and coordination. While there is no cure for MS, practicing yoga can help manage symptoms and improve overall health and well-being. Before starting a yoga practice, it's important to consult with a healthcare provider to ensure safety and effectiveness.\\n\\nBenefits of Yoga for Multiple Sclerosis\\nStress and Fatigue Reduction: Yoga provides a calming and relaxing effect on the body and mind, which can help ease the mental and physical stresses of MS. It can lead to a reduction in fatigue levels and promote a more peaceful state of mind.\\nImproved Balance and Coordination: MS can cause issues with balance and coordination, but yoga can help improve these areas. The practice of yoga involves movements that require balance and coordination, which can improve the function of the nervous system.\\nIncreased Flexibility and Strength: Yoga poses require the use of muscles that may not be utilized in everyday activities. Practicing yoga regularly can lead to increased flexibility and strength, which can improve overall fitness levels.\\nRespiratory Function Improvement: MS can affect respiratory function, but yoga can help improve breathing patterns. Certain yoga practices involve deep breathing exercises that can help increase lung capacity and oxygenation of the body.\\nPain Management: MS can cause pain and discomfort, but yoga can be an effective tool for managing these symptoms. The gentle movements of yoga can help relieve tension and tightness in the muscles, which can reduce pain and improve overall comfort.\\nImproved Overall Health and Well-Being: By providing a range of physical and mental benefits, yoga can improve overall health and well-being for individuals with MS. Regular practice can promote a sense of inner calm and peacefulness, which can positively impact all areas of life.\\n\\nYoga Poses for Multiple Sclerosis Symptom Management\\nSeated or chair yoga poses are ideal for individuals with limited mobility, while standing poses are suitable for those with greater mobility. Focus on poses that improve balance, coordination, and flexibility, such as:\\n\\n1.Child's Pose (Balasana): \\n\\nSit on your heels with your knees apart, and fold your torso forward, resting your forehead on the floor. Stretch your arms forward, palms facing down. Hold for 5-10 deep breaths.\\n\\n2.Cat-Cow (Marjaryasana-Bitilasana): \\n\\nStart on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale and lift your chest and tailbone towards the ceiling (Cow pose), and exhale, rounding your spine towards the ceiling (Cat pose). Repeat for 5-10 breaths.\\n\\n3.Warrior II (Virabhadrasana II): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms out to the sides, and gaze over your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n4.Tree Pose (Vrksasana): \\n\\nStand with your feet hip-distance apart, and shift your weight onto your left foot. Place your right foot on your left thigh, and balance here. Place your hands in prayer position at your heart or extend your arms overhead. Hold for 5-10 breaths and repeat on the other side.\\n\\n5.Downward-Facing Dog (Adho Mukha Svanasana): \\n\\nFrom a tabletop position, walk your hands forward and lift your hips up and back, forming an inverted V-shape with your body. Press your hands and feet into the ground and hold for 5-10 breaths.\\n\\n6.Warrior I (Virabhadrasana I): \\n\\nFrom a standing position, step your left foot back and turn it out 45 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms overhead and gaze forward. Hold for 5-10 breaths and repeat on the other side.\n\\n7.Sphinx Pose (Salamba Bhujangasana): \\n\\nLie on your stomach with your elbows under your shoulders and forearms on the ground. Press into your forearms and lift your chest up, keeping your shoulders relaxed. Hold for 5-10 breaths.\n\\n8.Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and feet hip-distance apart. Press into your feet and lift your hips up, keeping your arms and shoulders on the ground. Hold for 5-10 breaths.\\n\\n9.Triangle Pose (Trikonasana): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Extend your arms out to the sides and reach forward with your right hand, placing it on your shin or a block. Gaze up at your left hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n10.Corpse Pose (Savasana): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to fully relax. Stay here for at least 5-10 minutes.\\n\\nBreathing and Meditation Practices for Yoga for Multiple Sclerosis\\nHere are some breathing and meditation practices that can be incorporated into a yoga practice for multiple sclerosis symptom management:\\n\nDeep Breathing: Sit comfortably and take deep, slow breaths through the nose, filling the lungs completely. Exhale slowly through the nose, releasing all the air. Repeat for several minutes.\\nAlternate Nostril Breathing: Sit comfortably and use the thumb to close one nostril while inhaling through the other. Then, use the ring finger to close the opposite nostril while exhaling through the first. Repeat for several minutes.\\nMindful Breathing: Focus on the sensation of the breath as it enters and leaves the body. If the mind wanders, gently bring the focus back to the breath.\\nBody Scan Meditation: Lie down or sit comfortably and bring attention to each part of the body, starting from the toes and moving up to the head. Notice any sensations or tensions and release them as you move through each part.\\n\\nConclusion\\nPracticing yoga can provide many benefits for individuals with multiple sclerosis, including reduced stress and fatigue, improved balance and coordination, and increased flexibility and strength. Incorporating yoga poses and practices into your routine can help manage symptoms and improve overall health and well-being. Remember to consult with a healthcare provider and find a qualified yoga teacher to begin a safe and effective practice."},"category":["fitness"]},{"id":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","subTitle":null,"seoTitle":null,"seoDescription":"Alleviate carpal tunnel symptoms with yoga! Discover 10 poses to reduce pain and improve wrist and hand health. Learn best practices and protect yourself.","readTime":null,"excerpt":"Relieve carpal tunnel with yoga! 10 poses to manage symptoms and improve wrist and hand health.","tags":[],"createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious."},"category":["fitness"]},{"id":"clg3manw0c2300bk8q089x7gd","slug":"yoga-for-improved-mobility","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Top 10 Yoga Poses for Improved Mobility: Unlock Your Body's Potential","subTitle":null,"seoTitle":null,"seoDescription":"Yoga is an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.","readTime":null,"excerpt":"Learn about the best yoga poses for improving your mobility.\n","tags":[],"createdAt":"2023-04-05T11:40:10.955124+00:00","coverUrl":"mo0n5st8ek3dj2p0m8ib.jpg","content":{"text":"We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.\\nWhat do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.\\n\\nHow Yoga Improves Mobility?\\nA typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.\\nFlexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.\\nBuilding strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.\\nIt may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.\\nThe best part about yoga is that it's low impact, and it's approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at \\nMyYogaTeacher\\n.\\n\\nYoga Poses for Better Mobility\\nTo get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. \\n1.Sun Salutations\\n\\nStart at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:\\nUpward Salute\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nLow Lunge (left foot forward)\\nPlank\\nFour-Limbed Staff pose\\nUpward Facing Dog or Cobra\\nDownward Facing Dog\\nLow Lunge (right foot forward)\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nUpward Salute\\nReturn to Mountain pose\\nRepeat\\n\\n2. Chair Pose\\n\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Low Lunge\\n\\nFrom your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.\\n\\n5. Plank\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\\n6. Cobra Pose\\n\\nStart by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\\n7. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n8. Bow Pose\\n\\nLie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.\\n\\n9. Bridge Pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\n10. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":[]},{"id":"clg0gw3o0ycc30ak0rlfm4ea9","slug":"yoga-for-endometriosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Endometriosis: 6 Easy Poses to Try at Home","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can help ease symptoms of endometriosis, and it’s a great option for women who are looking for a low-risk, low impact way to cope with the condition.","readTime":null,"excerpt":"Learn the best yoga poses for endometriosis symptoms.\n","tags":[],"createdAt":"2023-04-03T06:45:34.990165+00:00","coverUrl":"htglzgglkwtr6is6mzmi.jpg","content":{"text":"Endometriosis is a disorder that affects about 190 million women worldwide, causing painful periods, infertility, and other severe symptoms that can significantly reduce the overall quality of their lives. While science is still working to fully understand endometriosis, right now there are a few ways in which women can manage the symptoms of this painful condition, including medication, surgery and various forms of therapy. Yoga can also help ease symptoms, and it’s a great option for women who are looking for a low-risk, low impact way to cope with endometriosis.\\nYoga helps reduce the troubling symptoms of endometriosis in a few different ways. The overall practice of yoga activates the parasympathetic nervous system, which is responsible for operating the body's relaxation and digestive responses. These responses tell your body to slow down and rest, which are crucial when it comes to reducing the pain, anxiety, and stress that comes with endometriosis.\\nYoga also enhances blood flow to your reproductive organs, which can help reduce inflammation and promote healing. Yoga poses work to stretch the muscles and tissues around your uterus and ovaries, which can help reduce the intensity and duration of menstrual cramps.  Endometriosis commonly causes intense chronic pain in the pelvis, lower back, and hips, which yoga can help alleviate through gentle stretches and movement that help open up and relax the muscles in these areas.\\nEndometriosis can also cause infertility due to scarring around the reproductive organs, but yoga can help offset this issue by increasing blood flow to the area and lowering inflammation. Yoga also works to balance your hormones by reducing cortisol and other stress hormones and regulating your menstrual cycle.\\nIn terms of mental health, yoga is one of the most effective tools in managing anxiety and depression, which are common symptoms of endometriosis. This condition can cause immense chronic pain, which typically results in emotional distress that yoga can help alleviate. Yoga sends signals to your mind and body that encourage both to relax, reducing tension, calming anxious thoughts, and improving your sense of well-being.\\n\\nWhat Types of Yoga are Best for Endometriosis?\\nThere are many different kinds of yoga, but if you’re experiencing symptoms of endometriosis you may want to stick with gentle postures like those you would perform in Hatha, Restorative, Gentle, or Yin yoga. These types of yoga focus on easy, low-impact movement, along with relaxation and stress reduction, and they typically involve some type of yogic breath work – which can also help reduce inflammation and chronic pain.\\nIf you’re considering yoga for managing your symptoms of endometriosis, there are certain precautions you should take in order to avoid making those symptoms worse. While you’re on your period, it’s important to avoid inverted postures that might interrupt or change your body’s natural flow. If a specific posture causes pain or discomfort, exit the pose immediately and take a break. It’s important to listen to your body and avoid any kind of position that doesn’t feel good. If you’re unsure about your alignment or you’d like some guidance on how to practice yoga for endometriosis, you can enroll in an online class or book a private session with one of the instructors here at \\nMyYogaTeacher\\n.\n\\n6 Easy Yoga Poses for Endometriosis\\nIf you’re experiencing the painful symptoms of endometriosis, try the gentle poses below for some relief.\\n1.Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n2. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n3. Fixed Angle Pose\\n\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n4. Seated Forward Fold Pose\\n\\nSit in the center of your mat with your legs stretched out in front of you. Take a deep inhale and raise your arms directly over your head. As you exhale, slowly lean forward and place your head and chest on top of your legs, and grab your big toes with both of your hands. Tuck your chin and curl abdomen, relaxing your lower back as you sink into this pose. Hold for one minute.\\n\\n5. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Legs Up The Wall Pose\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\nPranayama for Endometriosis\\nYogic breath work can help ease feelings of stress and anxiety, while giving you tools with which to manage pain. Try these breathing exercises to encourage a sense of calm and relaxation.\\n1.Nadi Sodhana or “Alternate Nostril Breathing”\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n\\n2. Ujjayi or Ocean’s Breath\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n"},"category":["yoga_poses"]},{"id":"clg0fojrzxeqr0biq6yvfzdjk","slug":"yoga-for-acid-reflux","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga and Digestion: 8 Poses to Help Ease Acid Reflux Symptoms","subTitle":null,"seoTitle":null,"seoDescription":"Yoga helps alleviate symptoms of acid reflux and prevent onset by reducing stress and anxiety, activating your digestive system, and improving your posture.","readTime":null,"excerpt":"Learn the best poses for reducing acid reflux.\n","tags":[],"createdAt":"2023-04-03T06:11:42.97583+00:00","coverUrl":"ckauzlgegiwd249grkhg.jpg","content":{"text":"If you experience acid reflux on a regular basis, then you’re already familiar with how it typically unfolds. It often starts with a burning sensation in your chest and the repeated urge to burp and let go of accumulated gas. There are lots of reasons why acid reflux occurs, including a number of lifestyle factors like poor diet and emotional stress. Thankfully, yoga can help manage symptoms and reduce episodes if they are stress-related. \\n\\nHow Yoga Helps with Acid Reflux\\nOne of the ways that yoga helps reduce acid reflux is by reducing stress and anxiety. These are the common culprits for acid reflux, because they cause your body to engage in a cascade of fight/flight/freeze responses that includes increased production of stomach acid. By reducing your stress and anxiety, you can help your body avoid switching on that fight/flight/freeze response.\\nAnother way that yoga can reduce acid reflux is through improving your posture and alignment. Poor posture can contribute to chronic acid reflux by placing too much pressure on your stomach and esophagus. Yoga postures that correct your alignment — like Downward Facing Dog and Standing Forward Fold — help relieve this pressure and prevent the onset of acid reflux. It’s important to note that in order to truly improve your posture, you need to practice these poses regularly and for the long term – over time they can help reduce your risk of developing acid reflux in the first place.\\nYoga can also help regulate your digestive system, which is another factor that contributes to acidity. When food gets stuck in your digestive tract, it can cause gas and bloating, slowing your entire digestive system down, which eventually manifests in your stomach with an acidic reaction. By stimulating your digestive system, you can help your body move and process food smoothly through your digestive tract without gas, bloating, or acidity.\\nOne of the most important ways yoga can help prevent acid reflux is by strengthening your diaphragm, which is the muscle that prevents acid from moving up into your esophagus. When the diaphragm is weak or tense, it can actually allow acid reflux to rise up from your stomach and push its way into your esophagus, which is what causes that uncomfortable burning sensation in your chest. Yoga postures that promote diaphragmatic breathing, such as Seated Forward Fold and Corpse pose can help strengthen this muscle and prevent acid reflux.\n\\n\\n8 Effective Yoga Poses for Acid Reflux\\nIn order to get the most benefit from practicing yoga for acid reflux, it’s recommended that you develop a regular routine that involves performing yoga at least 3-4 times per week for 6-9 months. This isn’t a quick fix, but with a long term commitment you can reduce the onset of acid reflux and improve your overall quality of life.\\nThe poses below are basic, primary yoga poses you can practice in your very own home. If you’re unsure how to practice the postures, or you’d like some professional guidance, try working with one of our certified yoga instructors at \\nMyYogaTeacher\\n.\\n1.Mountain Pose\\n\\nStart by standing at the top of your mat with your feet hip distance apart. Balance your weight evenly on both feet. Keep your arms relaxed at your sides, with your spine straight and your chest lifted. Your gaze should be focused straight ahead of you while you breathe easily and gently. Hold the pose for 1-2 minutes.\n\\n2. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n3. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n4. Seated Spinal Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n5. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n6. Child’s pose Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n7. Seated Forward Fold Pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you. Come onto your sit bones and inhale with a straight spine. Raise your arms over your head and as you exhale, begin to bend forward by hinging at your waist. Slowly lower your torso toward the tops of your legs, allowing your spine to curve forward as you reach your legs. Hold this pose for 30-60 seconds.\\n\\n8. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes."},"category":["yoga_poses"]}],"randomPosts":[{"id":"clcj3lf1lgzxo0biq4f8y3r90","slug":"yoga-poses-for-hamstrings","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Best Yoga Poses for Tight Hamstrings","createdAt":"2023-01-05T13:02:09.506404+00:00","coverUrl":"anffcybhmxlctir9ccfd.jpg","content":{"text":"You don’t have to be a runner, skier, cyclist, dancer, or a climber to know the feeling of tight hamstrings. Sitting for hours at a desk can also restrict the muscles along the backsides of your legs, and this kind of tension can cause stiffness and soreness, as well as numerous other issues. \n\\nLeft untreated, overly tight hamstrings can cause injury to your joints — especially your ankles, hips, and your knees. They can also affect your ability to play sports, and the simple act of walking can start to feel stiff and painful.\n\\nSymptoms of Tight Hamstrings\\n\n\\nTight hamstrings can lead to further imbalance in the body, manifesting as pain in your lower back and/or knees, a tight sciatica or IT band and pelvic problems. You may feel pain in one or both sides of your hips, and your stride may be uneven — which in turn affects your whole body.\\nIf you’re suffering from these kinds of symptoms, you can help relax your hamstring muscles and realign your body by practicing yoga. In fact, yoga for your hamstrings not only helps relieve some of that tension, but it also builds strength, improves mobility, and lowers inflammation.\n\\n\\nHow to Practice Yoga for Tight Hamstrings\\n\n\\nYou can relax and lengthen your hamstring muscles by practicing a few simple moves every day. You won’t see immediate changes overnight, but if you perform poses that stretch your hamstrings, glutes, calves, and connective tissue on a regular basis, you’ll find relief from pain and a better sense of balance throughout your body.\n\\nIt’s important to always warm up before practicing yoga to avoid injury and to allow for a deeper stretch. Avoid pushing yourself too deeply into a pose, and if you’re just starting out pay attention to how your body feels and remember to take it slowly. \n\\nDaily Yoga Sequence for Tight Hamstrings\\n\n\\nTry practicing this warm up and asana sequence on a regular basis to relax your hamstrings. Once you’ve mastered the basics, you can take your practice to the next level with even deeper postures for tight hamstrings.\n\\nWarm up Yoga Sequence for Tight Hamstrings\\n\n\\n1. Mountain Pose\\n\\n\\n\\nStart by warming up at the top of your mat, inhaling and standing tall in Mountain pose. Feel your hamstrings, calves, glutes, and quads energize as you stand rooted and firm on your mat.\\n\\n2. Standing Half-Forward Bend \\n\\n\\n\\nAs you exhale, bend forward from your waist while keeping your gaze straight ahead. Rest your hands on your thighs or the floor while you hold this pose for 30 to 60 seconds.\n\\n5 Yoga Poses for Tight Hamstrings\\n\n\\n1. Standing Forward Fold Pose\\n\\n\\n\\nFrom Standing Half-Forward Fold, allow your body to sink deeper into the stretch by letting your chest relax on your thighs and extending your arms down onto the mat. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\nThis stretch lengthens the muscles along the backsides of your legs and provides relief for lower back pain. Even though it’s a standing posture, Standing Forward Fold is incredibly relaxing and effective in calming your mind. \\n\\n2. Downward Facing Dog Pose\\n\\n\\n\\nYou can transition from Standing Forward Fold into Downward Facing dog by bending your knees, placing your palms firmly on your mat, and walking your feet backward. Keep your hips lifted so that your body resembles an inverted “V” shape. Press down through your heels and your hands so that you’re giving your hamstrings a deep stretch. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\nDownward Facing Dog activates your legs while stretching your glutes, hamstrings and calves. It also helps relieve lower back pain and builds strength in your shoulders.\\n \\n3. Triangle Pose\\n\\n \\nFrom Downward Facing Dog bend your right knee and bring your right foot up between your hands. Plant your feet and lift your body up, extending both arms out to your sides. Pivot your left foot so that it rests parallel with the edge of your mat. Balance your weight between your feet, keeping your legs engaged but with a soft bend in your knees. On your next exhale, hinge at your waist, bending to place your right hand on your right foot, ankle, or floor. Slowly rotate your torso and extend your back arm until both of your arms are positioned in a straight line. Hold for several breaths and repeat on the other side.\\nTriangle pose lengthens your hamstrings as well as the muscles along your entire side-body. This position also helps stretch and realign your pelvic muscles.\\n \\n4. Hand-To-Big-Toe Pose\\n\\n\\n\\nTransition by moving back to the top of your mat and standing in Mountain pose. Relax here for a moment while you find your balance. Gently shift your weight to your left foot and raise your right knee from the ground. With your first two right fingers, reach for the big toe of your right leg. As you inhale, slowly extend your right leg in front of you while maintaining a straight spine and open chest. Hold this pose for five breaths, and on your next inhalation, open your right leg to your right side and hold it there for another five breaths. To return to your original position, inhale and slowly bring your right leg back to the center and lower it to the ground as you exhale. Repeat on your left leg.\\nHand-To-Big-Toe not only stretches and lengthens your hamstrings, but it also realigns your pelvis and improves your balance and posture.\\n \\n5. Wide-Angle Forward Fold Pose\\n\\n\\n\\nTurn at the top of your mat and step your legs wide for Wide-Angle Forward Fold. Engage your quads while keeping your knees soft. Bend forward from your waist and rest the crown of your head on the floor. If you’re feeling stiff and unable to touch your head to the floor, try bending far enough to rest your forearms or hands on the floor. Breathe deeply into this pose and hold for 30-60 seconds.\\nWide-Angle Forward Fold relieves lower back pain while stretching your hamstrings and the sides of your legs. This pose also provides a deep hip stretch.\\n \\nMore Advanced Yoga Poses for Tight Hamstrings\\nReady to elevate your practice to a new level? Once you’ve begun the process of loosening your hamstrings with the above poses, try challenging yourself a little further with some of these more advanced poses:\\n \\n1. One-Legged Side Plank Pose \\n\\n\\n\\nGive yourself a deep hamstring stretch while developing strength and balance with this pose. From Plank position, rotate your right arm and body until you are balancing on your left hand the outer edge of your left foot. Bend your right knee, hold your big toe, and straighten your right leg. Repeat on the other side.\\n \\n2. Monkey Pose \\n\\n\\n\\nThis pose stretches your hamstrings and activates your inner thighs and glutes  from a seated position. From the Crescent Moon pose, extend one leg in front of you and the other behind you as far as you can, while raising your arms above your head. \\n \\n3. Firefly Pose\\n\\n\\n\\nFirefly requires advanced-level abdominal and upper body strength. Planting your hands on your mat, bend your knees and rest your thighs on the backs of your arms. From this position, wrap your legs in front and extend your feet outward."}},{"id":"claqtt90v1oog0bimezcei2yq","slug":"yoga-with-your-partner","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Practicing Yoga with your Partner : 14 Yoga Poses Practice To Deepen Your Connection","createdAt":"2022-11-21T13:31:03.531635+00:00","coverUrl":"arv0lxzhmqel1ad4vmxv.jpg","content":{"text":"Are you looking to deepen your connection with your partner? Feeling detached? Yoga is a great way to reconnect with yourself and your relationship. If you’ve never practiced yoga with your partner, there's no time like now to get started! And Myyogateacher is the perfect place! You can practice with your partner at home, in your safe and secure place. \\nBegin your journey with us today! \\n\\n\n\\nWhy Should Couples Practice Yoga Together?\\nAccording to a \\n2016 study\\n, a mindfulness practice with your partner can result in a higher quality relationship. Being present in the experience with your partner is key. Yoga can be your form of “couples therapy” and here's why! \\n1. Promotes Happiness\\nWe know your partner already gives you butterflies but on days you're feeling down, connecting together with your movement and breath can boost endorphins. \\n2. Improves your Communication\\nWhen you start to practice yoga together, you and your partner learn to take non-verbal cues as you move. This practice off the mat, will improve communication by learning to read each other's body language and facial expressions. \\n3. Improved Sex\\nYoga teaches us how to move with our partner's body and breath. This will enhance your sex life because our bodies will better understand how to respond to one another physically. \\n4. Reduces Stress, Anxiety and Anger\\nPracticing yoga or physical activities together can help us understand what upsets our partner which will make us more understanding of their triggers and emotional responses. It can also help us learn how to help our partner cope with stress through breathwork. \n⁠\\n\\nWhat are the Benefits of Couples Yoga?\\nWhen you start to practice yoga together with your partner, the effects are long lasting. Here are some of the benefits of joining bodies on the mat. \\nInitiates physical and emotional support. Yoga forces you and your partner to physically lean on one another for support. Like the grown up version of a “trust fall”. \\nCreates shared memories & experiences! There’s nothing more memorable than learning a new skill or trying something scary with the one you love. \\nStrength and stability. If you’re ready to take the plunge into building a practice together, you will emotionally grow together in stability and strength while also using your physical strength to hold each other up. How cosmic and beautiful!\\nAnd of course, MORE LOVE! What could be better than building a deeper connection with your partner? \n⁠\n\\nWhat is Tantric Yoga?\\nTantric yoga is designed to help you build and strengthen your relationship with your partner through connected bodies and energies. When most people hear “tantric” they assume it’s always about sex but the practice is about fostering the relationship between two partners. If you’d like to build a tantric practice into your partner yoga experience, you can end your session with a “Tantric yoga meditation.”\\nWant to give it a try? Here’s a set of beginner steps to start your tantric connection. \\nFocus on your breathing.\\nSlow down. Start to deepen your inhales and exhales together. \\nMake eye contact. Look into your partner's eyes and focus. \\nStart engaging your senses. (hear, feel, taste, smell, see) \\nSee where you end up! \n⁠\\n\\nHow does Yoga Together Promote Intimacy?\\nHave you ever told your partner you’re “not on the same page” as them? When you start doing yoga together, you’ll never say that again. When we practice yoga, we become present in our bodies. We connect our movement to our breath and no matter what’s going on around us, we can breathe and stay focused. When we do yoga with a partner, we fall into sync together. We become one. Your breath, movement and bodies will start to naturally fall into the same rhythm together. This rhythm will create a closeness that will promote more intimacy in everything you do with your partner. The “yoga” you do together off the mat will be more rewarding and fulfilling because you choose to connect with your practice. \n⁠\\n\\nReady to deepen your connection with Yoga? \\nYou can practice with us at \\nmyyogateacher\\n from the comfort of your own home. Try a two week free trial on us! Our classes are live with authentic, expert Indian yoga instructors to guide you through your practice. Looking for a more private experience? Try our 1-on-1 classes where the practice is built just for you and your partner! To start, build your practice at home with your partner using these beginner poses. \n⁠\\n\n\\n14 Yoga Poses to Try With Your Partner\\nThese yoga poses for 2 will help you move together while building intimacy, trust and security:\\n\\n1. Baddha Konasana (Bound Angle Pose)\\nDo this pose facing each other. Put your hands on your partner’s knees.\\n\\n2. Chair Pose (Utkatasana)\\nDo this pose back to back. Hold each other up as gravity pulls you down. \\n\\n3. Seated Forward Bend Pose (Paschimottanasana)\\nBring your feet to your partner’s and reach forward to join hands. Pull each other into the stretch. \\n\\n4. Revolved Chair Pose (Parivrtta Utkatasana)\\nHold opposite hands and twist the outside arm open. Switch sides. \\n\\n5. Down Dog Pose (Adho Mukha Svanasana) \\nEasy: Come to child's pose and have your partner put their hands on your lower back in downdog. \\nHarder: Bring your feet to your partner’s lower back and come up into an L shape. \\n\\n6. Child's Pose (Bālāsana)\\nStack your child’s pose over your partner’s. \\n\\n7. Tree Pose ( Vrikshasana)\\nStand side by side and join hands. Use your strength to hold each other up.\\n\\n8. Standing Forward Fold Pose ( Uttanasana)\\nHinge at the hips and reach for your partner's arms around both your legs or hold hands in your bend. \\n\\n9. Camel Pose (Ustrasana) \\nInstead of reaching back, let your heart open but hold your partner's outer arms. Let your hearts face each other. \\n\\n10. Boat Pose (Navasana)\\nFace one another and connect your feet with your knees bent. Lift your legs straight if you can. When you’re ready to balance, hold hands. \\n\\n11. Side Angle Bend Pose (Utthita Parsvakonasana) \\nStand in warrior two opposite your partner. With the arm that's down, grab hands. \\n\\n12. Warrior 3 Pose (Virabhadrasana)\\nWhen hinging at the hips, bring your hands to your partner’s shoulders and lift your back (opposite) leg. \\n\\n13. Bridge Pose (Setu Bandha Sarvangasana)\\nHave one partner stack their feet on the other’s thighs then lift up. You can keep your hands on the ground or hold hands together. \\n\\n14. Savasana Pose\\nCome together to finish your practice!\\nBring one hand to your heart, and one to join your partners. Breathe deeply together and relax.\\n\n\\nIf you’re feeling the love, keep the connection going by making your practice more consistent.  Now you have all the tools you need to build a stronger connection with your partner! Join us online and start your at home practice today! \\n"}},{"id":"cla29fdpynul80biqhni9gy3y","slug":"yoga-for-relaxation-and-sleep-event-nov-22","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"You’re Invited! MyYogaTeacher’s Free Yoga for Relaxation and Sleep Event","createdAt":"2022-11-04T08:53:55.886979+00:00","coverUrl":"qe1xxkd1pkdkbyy0yzf0.png","content":{"text":"Are you ready to relax and sleep better? Announcing the three-day yoga event dedicated to just that from November 11-13!\\nAnd \\nwe want to see you there\\n!\n\\nWith the pressures, busy-ness, and chaos that comes with each day and the stress of economic and societal uncertainty, it’s no wonder so many people suffer from anxiety. Almost 240 million people worldwide, in fact. Additionally, about 4% of the world's population struggles with sleep issues or disorders. That’s 320 \\nmillion people.\\n\n\\nMaking time to rest, relax, and reset is vital to our mental, emotional, and physical health. Yoga can play an important role in helping you relax (even during a busy day) and sleep soundly.\\n\\nAll of us here at MyYogaTeacher are passionate about this topic, which is why we’re offering a free event to help you discover all the ways you can take and make time to recharge\\n\\nHow to join the Yoga for Relaxation and Sleep Event:\\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\n\\n[NEW!] Referred friends & family:\\nDid you \\nrefer\\n a friend or family member to MyYogaTeacher? We’re so grateful for you!\\nYour family or friend should create a free account (they’ll get 2-weeks of access plus three complimentary 1-on-1 sessions). And if they sign up for membership, you both get $100 off MyYogaTeacher credit.\\n\n\\nWhen we don’t get quality sleep, enough sleep, or time to relax, we suffer in all the ways. Blood pressure becomes elevated, cortisol is released. We don’t handle our emotions well. We don’t handle stressful situations in a healthy way or manage conflict well. Muscles stay tense. We over or undereat or eat unhealthy foods. Our mental, emotional, and physical health suffers, and so do the people around us…friends, family, coworkers. \n\\nTake time to make time! Discover all the best ways yoga and meditation help you relax and recharge. So you can live your life to the fullest, even during times of stress.\\nWe've put together an entire schedule of relaxation classes dedicated to helping you relax and sleep better.\\n\n\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n\\nYoga for Relaxation & Sleep: Finding Peace with Stuti\\n\\nFriday, November 11 from 7:30 pm PST/ 10:30 pm EST\\n\\n\\n\\nThis session helps you understand the impact relaxation and sleep have on your health. Grounding, restorative yoga poses, a guided savasana, and pranayama and chanting are all included in this practice. All are welcome!\\n\\n\\nDiscovering Breath with Deep Savasana with Ankit\\n\\nSaturday, November 12 from 5:00 pm PST/ 8:00 pm EST\n\\n\\n\n\\nWith all the consistent busy-ness and excitement of our days, it’s difficult for many to “switch off.” This nourishing practice will promote strength, clarity, healing, and relaxation for your body and mind through yogic breathing techniques in everyone’s favorite yoga pose, savasana.\\n\\n\\nYoga Nidra for Relaxation and Sleep\\n\\nSunday, November 13 from 5:00 pm PST/ 8:00 pm EST\\n\\n\\n\\nYoga Nidra, also known as yogic sleep, isn’t where you’re actually sleeping. It’s where you’re between wakefulness and sleep, a place where you are able to rest and reset and still be aware. Join us in a 60 minute session of deep, relaxing yoga nidra.\\n\nWe offer these events so you have the tools and guidance to live in harmony with your inner self, outer self, and the world. So you can move in the world with peace and good health. \n\\nNo one should have to suffer the debilitating effects of anxiety, burnout, and sleepless nights. We’re here to support you on your journey now \\nand\\n when the event is over!\\n\\nSo join us for this free event! And don’t forget to check out other meditation and relaxation related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\\nWelcome to MyYogaTeacher’s Yoga for Relaxation and Sleep Event!\\nSee you soon!\\n"}}],"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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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":"free-trial-o","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}