Iyengar Yoga: Alignment, Balance, Strength, and Flexibility

{"slug":"iyengar-yoga-practice","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":"clee59nvz1oep0bk9tkte7fbf","slug":"yoga-for-fibromyalgia","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Gentle Yoga Poses for Fibromyalgia Relief (Beginner's Guide)","createdAt":"2023-02-21T11:09:34.123634+00:00","coverUrl":"vhmolmfdae8b320czb3c.jpg","content":{"text":"Pain, fatigue, headaches, depression, sleep problems — these are just a few of the wide-ranging symptoms of fibromyalgia. Affecting roughly 4 million people in the United States alone, this disorder causes pain all over the body through a malfunctioning of the nervous system. Science has yet to uncover specific causes for fibromyalgia, and its typically diagnosed in women more than men.\\nFor the 2-4 percent of the population suffering from fibromyalgia, life often revolves around managing the disorder, since the various symptoms can severely disrupt normal daily functioning. There is no cure for fibromyalgia, but regular exercise, stress management, and quality sleep can help. It’s also vitally important that fibromyalgia patients take care of their mental health, since the disorder can cause depression and anxiety.\\n\n\\nHow Yoga Can Help Fibromyalgia?\\nWe know that yoga can help strengthen your body, increase your flexibility, and improve your well-being even without a condition like fibromyalgia. But scientists are affirming that yoga can indeed help patients suffering from the symptoms of fibromyalgia and improve their quality of life. \\n\\nA scientific study in 2020\\n found that performing yoga on a daily basis for nine months or more can reduce muscle fatigue associated with fibromyalgia and improve sleep patterns. Researchers prescribed a fibromyalgia patient with yoga postures that would strengthen muscles and relieve stress, while increasing flexibility and mobility. Over time, the patient experienced positive results, such as improved sleep, increased energy levels and improved stability. Plus, the yoga therapy was inexpensive in comparison to other treatments.\\nThis wasn’t the only study to find that yoga and meditation can help patients with fibromyalgia. By holistically strengthening the body, increasing flexibility, decreasing inflammation, reducing stress, and improving balance, sleep, and circulation, yoga can counteract the troubling symptoms of fibromyalgia and help patients stay active and present in their lives.\\n\\nPracticing Yoga for Fibromyalgia\\nAs the numerous studies have confirmed, a routine practice of yoga can help reduce symptoms of fibromyalgia. But it’s important to remember this isn’t a quick fix — regular, long-term practice is key. Yoga is not a cure for fibromyalgia and works best in conjunction with other treatments. \\nThe best types of yoga for fibromyalgia are those that focus on increasing strength and flexibility, reducing stress, and lowering inflammation. Avoid hot or strenuous types of yoga such as Power or Bikram yoga. If you’re not sure if yoga is right for you, consult your doctor before you move forward with yoga therapy.\\nYou can practice yoga for fibromyalgia in the comfort of your own home by taking an online course at\\n \\nMyYogaTeacher,\\n or by getting started with the poses listed below. Make sure you remain mindful of how your body feels, and give yourself a break if a pose or sequence feels uncomfortable, strenuous, or causes any pain.\\n\\n5 Yoga Poses for Fibromyalgia Relief\\nBegin with the poses below to help reduce your symptoms of fibromyalgia.\\n\n1. Mountain Pose\\n\\nThis pose is a strengthening yoga posture that improves your stability and helps center your mind and body for the rest of your yoga routine.\\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\\nNot only does this pose increase flexibility in your calves, hamstrings, and lower back, but it also decreases stress.\\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. Cat Cow\\n\\nTo improve your flexibility and mobility, try practicing Cat Cow on daily basis. This pose can also help relieve tension.\\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\\n4. Child’s pose\\n\\nChild’s pose is a calming posture that is effective at reducing stress and inflammation by lowering your blood pressure.\\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\\n5. Corpse pose\\n\\nTypically performed at the end of every yoga sequence or class, Corpse pose allows your entire body to relax and destress. \\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\\nYoga Meditation for Fibromyalgia\\nDisrupted sleep patterns is just one of the symptoms of fibromyalgia, but calming yoga meditations can help. Specifically, Yoga Nidra — commonly knowns as the “Yoga of Sleep” — can help you unwind and get ready for bed. Regular practice of Yoga Nidra can also improve your sleep patterns over time. \\nIt’s best to practice Yoga Nidra lying down in a comfortable position while listening to a guided meditation. Audio recordings of Yoga Nidra meditations are available for free online, or you can ask a family member to help guide you through the meditation by reading the script below:\\n\\nYoga Nidra Fibromyalgia\\nRelax and focus on the rise and fall of your own breath. Notice each inhale and exhale, and how your body naturally pauses at the top of your inhale, and for a slightly longer moment at the end of your exhale. Observe this natural rhythm of your breath without controlling or forcing it. Allow any tension to dissolve as you become one with this rhythm. \\nOnce you’ve tuned into your breath, begin a scan of your entire body. Start with your hands, noticing each finger starting with your thumbs. Allow your attention to drift up your arms and to your shoulders, and observe the rise and fall of your chest as you breathe. Give your body permission to relax as you move your attention down your torso to your legs, your knees, your calves, your feet and your toes.\\nAs you continue your scan, gently release any feelings of negativity or judgment. If an area of your body feels tense or resistant to relaxation, gently accept those feelings and continue to move through the rest of your body. Allow any thoughts to float past your awareness and disintegrate as you continue your scan. Finish the meditation by silently expressing gratitude for your body.\\n\\nFAQs about Yoga for Fibromyalgia:\\n\\nWhich yoga is best for fibromyalgia?\\nFor people with \\nfibromyalgia, gentle forms of yoga that focus on slow movements and deep breathing are typically recommended\\n. Restorative yoga, gentle Hatha yoga, and Yin yoga are all great options for people living with fibromyalgia. These types of yoga can help alleviate pain, stiffness, and fatigue, while also promoting relaxation and stress relief.\\n\\nWhat type of yoga is best for chronic pain?\\nFor chronic pain, restorative yoga and gentle Hatha yoga are two great options\\n. Restorative yoga uses props such as bolsters, blankets, and blocks to support the body in gentle, passive stretches. This can help alleviate pain and reduce stress. Gentle Hatha yoga incorporates slow movements, deep breathing, and mindfulness, which can help reduce pain, increase flexibility, and promote overall well-being.\\n\\nCan yoga make fibromyalgia worse?\\nYoga is generally considered a safe and beneficial form of exercise for people with fibromyalgia. \\nHowever, certain types of yoga that involve intense stretching or strenuous movements may aggravate symptoms such as pain and fatigue.\\n It's important to listen to your body and only engage in yoga practices that feel comfortable and safe. Additionally, it's always a good idea to consult with a healthcare professional before starting any new exercise program.\\n\\nIs restorative yoga good for fibromyalgia?\\nYes, restorative yoga is a great choice for people with fibromyalgia.\\n Restorative yoga uses props to support the body in gentle, passive stretches, which can help reduce pain, stiffness, and fatigue. The focus on relaxation and stress reduction can also help with symptoms such as anxiety and depression. Restorative yoga is a safe and accessible form of yoga that can be practiced by people of all ages and abilities."}},{"id":"clabcglv4n3fc0ais6yxjyhtq","slug":"yoga-before-and-after-workout","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga Before and After Workout: When is yoga best for you and your body?","createdAt":"2022-11-10T17:28:47.493944+00:00","coverUrl":"dirnebto7s5zxueovsfw.jpg","content":{"text":"Yoga has so many benefits for the body on its own. But if you’re trying to kick your routine into high gear, consider adding yoga onto your other workouts for an extra bang for your buck. If you’re new to yoga and wondering how adding it into your workout routine can benefit you, no worries! We’re here to help! We'll help you figure out where to schedule yoga into your routine.\\n\\nBenefits of Adding Yoga to your Workout:\\n\\n1. Flexibility\\nIf flexibility is one of your fitness goals, yoga is a great way to achieve more physical flexibility. It’s also great to take the place of your stretching routine pre or post workout. Yoga can increase range of motion and help in muscle recovery. \\n\\n2. Conditioning\\nLove HIIT? Yoga is a great way to step up your fitness intensity by helping you condition your body with more stamina and longer breathing patterns for increased cardio abilities. It’s also proven to increase coordination. \n\\n3. Strength\\nLove to go to the gym for cardio but hate to hit the weight rack? No worries, yoga can take the place of strength training by just using your body weight. Through repetition yoga builds muscle and endurance for strength. No weights required!\\n\\n4. Mental Clarity\\nFor most people, working out is a great way to increase endorphins and reduce stress. However, if your workout leaves you too tightly wound or doesn’t do the job of lifting your mental load, a slow flow can help bring you down and help you rebalance. \n⁠\n\\nWhy You Should do Yoga Before Workout? (Pre Workout) \\nIf you’re strength training, or going for an easy walk on your rest day, yoga is great for before your workout. Do you like to get up with the sun and start your day with a workout? Well, starting your day with yoga will bring you clarity and get your body ready to move. \\nMyYogaTeacher\\n is a great place to start your practice and your day. Even if it's gross outside you can still get your practice in. You can pull up our app on your phone or our website right on your computer for 24/7 access to live classes with expert Indian instructors.\\n\\nYou can also use yoga as your warm up! If you’re just waking up or it’s a cold weather season, yoga will help you keep your muscles strong and flexible. If you’re going to the gym for targeted strength training, it can help you focus on balance and alignment to keep your body in check through your workout. Yoga will help you stay balanced and avoid injury by increasing mobility in the body. And finally, Yoga puts your mental health in check. Adding in a moving meditation or some breath work before your workout will keep your body calm, help you align with your goals and avoid the flight or fight symptoms that can come on during an intense or tough workout. \n⁠\\n\\n5 Yoga Poses to Practice Before Your Workout:\n⁠\\n1. Child's Pose\\nThis pose will help you open your hips and reduce injury on core or leg days.\\n\\n\\n2. Cat Cow Pose\\nMoving through your spine slowly with these stretches will help increase mobility in the back. \\n\\n\\n3. Downward Dog Pose\\nPushing up into a downdog to start your day will stretch your entire lower body from your toes to your hips.\\n\\n\\n4. Forward Fold Pose\\nFolding forward increases the blood flow in the body and helps us maintain spine and core stability. \\n\\n\\n5. Mountain Pose\\nThis pose helps us to establish alignment and increase body awareness before a workout! \\n\\n\\n\\nYoga Classes to Try Before your Workout \\n\\nRise and shine 30 min flow\\n : Start your day with this quick flow. This class is meant to increase your physical fitness and help build your stamina so you can workout longer!\\n\\nHatha Vinyasa\\n : Gain mental clarity at the beginning of your workout with this traditional hatha flow. \\n\\nSlow Flow Vinyasa\\n : Start your day slow and steady for your mind and body. The slow pace of this class allows us to connect with our bodies and minds as we focus on our breath and alignment. This class helps to build strength, improve flexibility and stability. \n\\nWhy you should do yoga post workout ?\\nIf your workout is more high energy like kickboxing, zumba, cycling etc, yoga after may be best for bringing your body back to homeostasis. Yoga naturally brings down heart rate and reduces stress on the body and mind . You can use Yoga as a cool down or stretching portion of your workout to bring muscles into recovery while extending your burn a little longer. Are you a nighttime warrior? If you tend to work out at night, ending your routine with yoga will help you get a better night’s sleep. \\n\\n5 Yoga Poses to Practice After your Workout:\\n\\n1. Wide Leg Forward Fold Pose\\nWide leg forward fold releases our lower back. Reaching down towards the floor will give our calves a much needed stretch post workout!\\n\\n\\n2. Pigeon Pose\\nThis pose will help to open tight and tired hips and hamstrings. \\n\\n\\n3. Bound Angle Pose\\nThis hip opener stretches your adductors and quadriceps. Try this pose after a run or cardio workout. \\n\\n\\n4. Seated Forward Fold Pose\\nThis pose provides a full body stretch from your head to your heels! \\n\\n\\n5. Happy Baby Pose\\nThis pose helps to alleviate or avoid lower back pain post workout. It can also reduce any stress or anxiety caused by your workout. \\n\\n\\nYoga Classes to Try After your Workout\\n\\nBreath and Flow\\n : This full body flow will help stretch and rejuvenate your muscles as well as relax your mind with meditation and pranayama techniques. \\n\\nYoga Fusion for Joints\\n : This conditioning class combines light weights and foam roller stretches for an active recovery post workout. \\n\\nBreath and Meditation\\n : Join this class to slow down the body and refocus your breathing. Ideal for end of the day or transitions. \\n\\nNo matter what time of day you choose to workout, adding yoga 2 to 3 times a week will extend the life of your routine and help you maintain a positive outlook on your fitness goals. You can add yoga to your workout anytime with us here at \\nMyYogaTeacher\\n by creating an account, logging in and joining us for class! "}},{"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!"}}],"relatedPosts":[{"id":"ckqirozc8kydm0a895xrjpijb","slug":"what-is-iyengar-yoga","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What Is Iyengar Yoga: Improve Body Alignment With Long Poses & Props","createdAt":"2021-06-30T00:55:29.016022+00:00","coverUrl":"jc4h9m76ft8o8k6zvblq.jpg","content":{"text":"What Is Iyengar Yoga?\\nIyengar yoga is the practice of pranayama and asanas that's combined to emphasize body alignment, planned sequencing and timing, and the use of props like blocks, straps, bolsters, and benches to support the body.\\n\\nAll types of yoga work through physical postures, meditation, and pranayama to bring balance to the body, mind, and spirit. And Iyengar yoga is no different.\\nIyengar yoga uses precise body alignment supported by various props to give practitioners confidence and courage. It's a methodical yoga practice that is accessible and beneficial to just about anyone, regardless of age, fitness level, or health issues.\\nIyengar, unlike Vinyasa, focuses on poses that are held for an extended time instead of flowing through each pose quickly. In fact, there's no flow to Iyengar yoga. Instead, practitioners hold each pose for a length of time, focusing on perfecting alignment.\\n[CTA-DEFAULT]\\nOrigins of Iyengar Yoga\\nThe term \"Iyengar yoga\" is what students of B.K.S. Iyengar began calling his style of yoga in the 1970s to differentiate it from the \\nother styles of yoga\\n.\\nIyengar was born in India in December 1918 and learned yoga from his brother-in-law, T. Krishnamacharya to improve his health. Iyengar started teaching yoga himself in 1936 but it wasn't until 1975 that the Ramamani Iyengar Memorial Yoga Institute was founded in Pune, India. This was the precursor to the founding of the Iyengar Yoga Institute in 1982, in London.\\nCertified Iyengar Yoga Teachers must complete rigorous training to earn the right to describe their instruction as Iyengar Yoga.\\nBenefits of Iyengar Yoga\\nIyengar yoga, like all styles of yoga, offers several benefits. Here are a few of the predominant benefits you can expect:\\nImproved Alignment\\nIyengar yoga prioritizes proper alignment over moving deeper into a pose. This emphasis on alignment helps practitioners relieve pain, adjusts the spine, and improves muscle and joint health.\\nIncreased Body Awareness\\nThis style of yoga is particularly beneficial with it comes to increasing body awareness, or proprioception. Thanks to the focus on precise alignment and breathing, practitioners are able to better understand how their bodies take up and move in space in a more accurate way.\\nOverall Healing\\nIyengar yoga goes beyond postures. This practice extends into living in a yogic way, meaning living a life that's free from self-harm and harm to others. There's an expectation that practitioners will study and live yoga philosophy and the eight limbs of yoga.\\nWhat to Expect in an Iyengar Class\\n\\nIyengar yoga\\n focuses on three things:\\nAlignment:\\n Props are used to help practitioners get into poses while supporting their bodies and respecting their bodies' boundaries. The emphasis on alignment is intended to help practitioners achieve balance between the mind, body, and spirit without putting their bodies in stressful positions or putting themselves at risk.\\nSequencing:\\n While Iyengar classes don't have a set series that is followed for every class (like Ashtanga does), each class will follow a sequence chosen by the instructor to lead practitioners through a safe progression.\\nTiming:\\n Iyengar prioritizes alignment and stability over flow. This means that the poses will be held for a longer amount of time than you may be used to if you've only ever practiced Vinyasa or power yoga.\\nIyengar Yoga Poses: A Quick Sequence You Can Do at Home\\nThis Iyengar yoga series comes from the Iyengar Yoga Institute of New York:\\nStart in Tadasana and warm up by moving between Tadasana and Urdhva Hastasana three times.\\nFrom Tadasana, move into Urdhva Baddhanguliyasana, interlocking your fingers above your head. Repeat this movement, alternating the interlocking pattern of your fingers.\\nMove into Vrksasana. Alternate sides and repeat.\\nMove into Utthita Trikonasana. Alternate sides and repeat.\\nMove into Utthita Parsvakonasana. Alternate sides and repeat.\\nMove into Parsvottanasana. Alternate sides and repeat.\\nMove into Prasarita Padottanasana. Repeat.\\nMove into Adho Mukha Svanasana. Repeat.\\nMove into Urdhva Prasarita Padasana. Stay here for five minutes.\\nEach of these poses should be held for up to a minute or longer. If you're pressed for time, prioritize repetitions over holding the poses for time.\\nDifferences Between Iyengar and Vinyasa Yoga\\nHere are the key differences between Iyengar yoga and \\nVinyasa yoga\\n:\\nIn Iyengar, postures are held longer. Vinyasa yoga links breath to movement and practitioners flow through poses quickly. Poses in Iyengar are held for up to a minute before practitioners transition (instead of flowing) to the next posture.\\nIyengar emphasizes alignment whereas Vinyasa practitioners are encouraged to be curious and explore the practice on their own.\\nIyengar classes tend to set aside time to discuss \\nyoga philosophy\\n and cues tend to be given in Sanskrit. This isn't as common in a Vinyasa class.\\nIn Iyengar, sequences are put together with the intent of preparing practitioners for each progressive pose.\\nDifferences Between Iyengar and Ashtanga Yoga\\nHere are the key differences between Iyengar and \\nAshtanga\\n:\\nAshtanga connects movement with Ujjayi breath and is meant to increase the heart rate and make practitioners sweat.\\nAshtanga uses a set series of poses that don't vary, no matter who is leading the class.\\nAshtanga focuses on cleansing and purifying whereas Iyengar focuses on alignment.\\nStart Your Iyengar Yoga Practice With myYogaTeacher\\nAnyone can practice Iyengar. Thanks to the focus on alignment and the use of props, it's perfect for those of us who want to start practicing yoga but might have physical limitations. Of course, that doesn't mean Iyengar is easy. You'll probably still break a sweat and start feeling the burn in your muscles.\\nIf you're interested in starting your Iyengar practice, we invite you to \\nsign up for a free two-week trial of myYogaTeacher\\n. With myYogaTeacher, you'll get access to 40+ live online classes every single day, each led by highly experienced Indian teachers.\\nEach Iyengar Yoga class follows a unique sequence that focuses on one or two parts of the body. You'll learn to pay close attention to anatomical details and alignment of each pose as well as how to modify each pose with props like belts, blocks, pillows, and more to cultivate strength, flexibility, stability, and awareness."}},{"id":"cksl7vclkc5v80c78i5lsqh9u","slug":"yoga-for-healthcare-workers","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"How Yoga Saves Lives: The Worldwide Healthcare Worker Crisis","createdAt":"2021-08-21T03:23:17.053441+00:00","coverUrl":"mupo4iuwsrf0ixf58pxf.jpg","content":{"text":"It’s not new news that the world is suffering. But this centuries old story seems to just be getting worse and worse as the years progress.\\nFires, hurricanes, tsunamis, war. And then, of course, “the pandemic.” \\nBut through all of this strife and trauma, healthcare workers remain steadfast in their efforts to save lives. Be the helpers. \\nHere at \\nMy Yoga Teacher\\n, we are all about looking for the good, seeking out the helpers. There are always people doing their part to save people and planet. But who is saving \\nthem\\n?\\nFor healthcare workers worldwide, burnout is becoming a pandemic all its own.\\nThey’re tired. More than tired. They are beyond exhausted. They’re sad, angry, hungry, thirsty, and stressed. They are missing their families. Healthcare workers are working under extreme pressure with limited resources in many instances.\\nWhat happens when they’re done? When they just can’t save any other life but their own?\\nYoga isn’t a cure all, of course. But a consistent, regular yoga practice can work wonders for preventing burnout in healthcare workers worldwide. Yoga is an easily accessible, inexhaustible resource they can use any time of day or night, in almost any type of space, to combat burnout, depression, anxiety, stress.Yoga is capable of rejuvenating their body, mind and spirit. \\nWhile specialists around the world are creating new ways for them to overcome the challenges of their profession, we want to pay tribute to all our amazing superhero healthcare professionals by discussing how yoga can help them continue to do what they do.\\nYoga battles the effects of battlefield medicine\\nThe fight against COVID has often been compared to battlefield medicine.\\nHealthcare professionals are having seemingly endless encounters with sick patients, in a high risk environment. They’re fighting an invisible enemy with inadequate resources while battling extreme mental and physical fatigue. \\nThis makes developing a consistent yoga and meditation practice all the more important, possibly even critical.\\nVirtual yoga could be a salvation for the people saving lives. Literally. \\nIf you haven’t signed up for My Yoga Teacher yet, \\nwe offer a free 2-week trial\\n where you can try out any or all of our 35+ yoga classes offered at all different hours of day and night! Every virtual class is a respite for tired souls.\n\nYoga helps healthcare workers by calming their nervous system down, reducing their cortisol levels, eliminating overwhelm and creating peace amidst the chaos. Yoga reduces the impact of exaggerated stress responses, preventing or alleviating symptoms of PTSD, anxiety, and depression. All of which healthcare workers are highly susceptible to, particularly during these chaotic times.\\nYoga prevents stress, emotional, and excessive eating\\nIf you’ve ever done shift work, you’ll understand how it throws off your circadian rhythm and eating habits. \\nMany healthcare professionals work anywhere from 12-72 hour shifts. They almost never get off of work on time, and they don’t often get a chance to have a real meal, instead snacking or filling up on caffeinated beverages with virtually no nutritional value.\\nThis irregular pattern of eating (or \\nnot\\n eating) under really stressful and even traumatic circumstances often leads healthcare professionals to stress eat, emotional eat, or overeat once they have an opportunity to.\\nYoga can help healthcare workers get the nutrition they need while not overeating! Because yoga helps lower stress levels and brings more self awareness, people who participate in a regular yoga practice eat more fruits and vegetables, have healthier food cravings, and are better able to manage emotional eating.\\nAnd because bad eating habits affect sleep, contribute to weight gain, and don’t provide sustainable energy, yoga inadvertently alleviates the need to carb load and fill up on foods that contain refined sugars. Which is a common tactic of healthcare workers when they’re exhausted.\\nSo to recap a bit, consistent yoga practice not only \\nprevents\\n bad eating habits, it plays a huge role in increasing energy, getting better sleep, and not gaining unnecessary weight!\\nWhich leads us to…\\nYoga for healthcare worker bodies\\nHealthcare professionals are notoriously known to exert a lot of physical energy for their jobs. They’re lifting and moving people from one location to another, spending hours upon hours on their feet, bending, stooping, twisting.\\nIt’s imperative they stay in optimal physical condition. Yet, so many aren’t. Why?\\nWell, besides the fact they typically aren’t eating to fuel their bodies, getting enough sleep, or handling their stress well, they just don’t have time. Or are too exhausted to make time.\\nThe good news about yoga is you don’t need a lot of time and, as we’ve said before, don’t need a lot of space or equipment.\\nThere are so many different types of yoga. Most forms strengthen, lengthen, and tone the body. But even yoga that is focused solely on flexibility is great for healthcare workers. The stronger and more flexible their bodies are the more likely they are to not get injured. \\nWhich means they can keep saving lives!\\nHere at My Yoga Teacher, we believe any type of yoga is good yoga, but here are some specific types of yoga we believe would be specifically beneficial for healthcare workers and what it’s best for:\\nPower Yoga, Ashtanga Yoga, and Bikram Yoga - These are all challenging forms of yoga and equate to vigorous exercise. All poses are doable (or modifiable) for any fitness level or body shape. These types of yoga burn just as many calories as any cycling or kickboxing class, but you still get the meditative benefits!\\nHatha Yoga, Anasura Yoga, and Iyengar Yoga - These are all gentle forms of yoga, slow moving and are more focused on the actual poses, the stretch, and gaining flexibility. While all forms of yoga include breath work, these forms of yoga are particularly focused on breathing, releasing tension and stress.\\nRestorative Yoga - This form of yoga typically includes the use of props such as bolsters, blocks, blankets and straps and is very focused on restoring the mind, body, and spirit.\\nPracticing yoga as little as 15-20 minutes a day three times a week improves flexibility, strength, and mobility. While most of the classes at My Yoga Teacher are longer than that, your yoga practice is just that...yours. \\nThat means you can do as little or as much of any class as you want or have time for!\\nIf you haven’t checked out My Yoga Teacher yet, you definitely should give it a try! Especially if you’re a healthcare worker! There is a class for everyone, group and 1:1 classes available. Most all are taught by expert yoga instructors from the birthplace of yoga, India. We pride ourselves in offering premium yoga classes you simply can’t find anywhere else! \\nGrab your 2-week free trial here and join us on the mat, wherever in the world you may be!\\n\\nNamaste.\\n\n\n\n"}},{"id":"cl0l2psls878y0bhau0shk9tp","slug":"prevent-yoga-injuries","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"6 Ways to Prevent Yoga Injuries Even if You’re a Yogi Expert","createdAt":"2022-03-10T14:16:38.412179+00:00","coverUrl":"wpijh5hjaabixnwv7kzc.jpg","content":{"text":"Whether you’re just stepping foot on a yoga mat or you’ve been practicing for decades, yoga injuries are a real thing. Which is somewhat strange, since many people use yoga to heal and prevent injuries, right?\\nModernized yoga practices are becoming increasingly popular, particularly in the United States. While there is nothing wrong with this, it does mean that more and more people are using yoga as a physical exercise and \\nonly\\n a physical exercise. They’re jumping into yoga studios and just as quickly into group classes where they push and push themselves to be and do better.\\nWhile it’s perfectly ok (and normal) to strive for mastering more advanced poses, there is so much more to yoga than asanas.\\nWhen we spend less and less time in the philosophy and lifestyle of yoga, we are more likely to get injured during our yoga practice.\\nMyYogaTeacher offers traditional, authentic group and 1-on-1 yoga classes to people of all ages, fitness levels, and backgrounds. Our yoga instructors from India are experts in the field of yoga and guide their students on their yoga journey! Because it \\nis\\n a journey, not just a practice!\\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!\\nReady to explore how to prevent yoga injuries? You might be surprised by what you find out!\n\\n1. Don’t let your ego lead your yoga practice\\nWhy do you practice yoga? Is it to bring harmony to your inner and outer worlds? Is it so you can become more self-aware? Maybe it’s because you’re working on becoming more physically fit, stronger, more flexible. These are all fantastic reasons to practice yoga!\\nOr are you practicing for other reasons:\n\\nTo impress your teacher?\\nTo make your partner/spouse happy?\\nTo get approval, followers, or  win favor on social media?\\nTo prove to yourself you can “master” certain poses?\\nThese reasons are unhealthy and come from your ego. There are others as well, but letting your ego lead your yoga practice can cause you to push your body in ways that are harmful, causing yoga injuries.\\n\\n\\n2. Choose a yoga practice that balances your life\\nIf you’re a runner, swimmer, cycler, athlete, you’re already training intensely. Probably almost every day. You’re putting a lot of strain on your body, which can cause a yoga injury if you’re not choosing the right practice for your lifestyle.\\nMuscles, tendons, ligaments, and joints need a break sometimes, and yoga is a great way to actively rest and restore those parts of your body that need some TLC. If you’re very physically active or an athlete, your safest option is to practice a gentle form of yoga, such as yin yoga or Iyengar yoga to prevent injuries.\\nOn the other hand, if you’re mostly sedentary, vinyasa yoga or modified ashtanga yoga might balance out your life. Even if you’re an experienced yoga practitioner.\\n\\n3. Mix up your yoga practice\\nMany people who practice yoga do so almost every day. Why? Because it feels good! But taking intense, long yoga classes can cause injury if you’re practicing 5-7 days a week.\\nA good way to avoid yoga injury is to mix up your yoga practice. If you do power yoga one day, try yin yoga the next. If you practice vinyasa yoga regularly, mix in an Iyengar yoga or hatha yoga practice to prevent injuries.\\nPractices that are too intense or done too often lead to overuse of muscles and joints, and that is counterproductive.\\n\\n\\n4. Pay attention to what your body tells you\\nIf it hurts, don’t do it. No matter how much you may want to push yourself, the “no pain, no gain” mentality is outdated and unhealthy. Yes, yoga can be uncomfortable at times. But there’s a big difference between discomfort and actual pain.\\nListen to your body! Many yoga injuries occur because yogis are trying to master a certain pose before their body is ready. Preventing yoga injuries may mean you have to be more patient with yourself, modify, and/or use props until your body is ready to progress safely.\\nAn excellent yoga teacher can also help you honor your body’s limitations.\\n\\n5. Protect your shoulders\\nWhile good alignment is key to preventing yoga injuries and protecting your joints, it’s easy to overuse the tendons and ligaments in your shoulder joints if you practice yoga often. Jump backs, Chaturanga, and planks can be very hard on your shoulders if done incorrectly or too often.\\nIf you practice yoga every day, modify your practice by dropping your knees or skipping Chaturanga altogether sometimes to prevent injury to the shoulder joints.\\n\\n\\n6. Protect your hips and lower back\\nDo you warm up before your yoga practice? Does your yoga teacher lead a thorough warm up? Warming up prevents yoga injuries, and if you’re not taking this important step in your yoga practice, it’s important to start!\\nA good warm up and good yoga alignment are two great ways to protect your lower back and hips during your yoga practice. Here are a few more:\\n\\nSit on a bolster or blocks for seated forward bends and twists\\nOnly go as far as your body wants to go (don’t force it)\\nKeep your core engaged to protect your lower back\\nBalance flexibility with strength training for back and hip areas\\nWhile these tips are meant to guide you and help you and help you prevent yoga injuries, they are also meant to encourage you! You \\ncan\\n accomplish your yoga goals safely. \\nOne of the very best ways to grow in your yoga practice and prevent injury is to take classes with an experienced, highly qualified yoga teacher. \\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\\n"}}],"blogContent":{"id":"ckm21vv5s37b90b72pvyehh0b","slug":"iyengar-yoga-practice","author":{"name":"Pranjal","teacherMytSlug":"pranjal-1","pictureUrl":"pranjal-1.jpg"},"title":"Iyengar Yoga: Alignment, Balance, Strength, and Flexibility","createdAt":"2021-03-09T13:29:52.611248+00:00","updatedAt":"2022-03-22T16:34:06.634832+00:00","coverUrl":"iyengar_yoga_ckm21vv5s37b90b72pvyehh0b.jpg","seoDescription":"Iyengar yoga is good for flexibility, alignment, balance, and strength. But what is Iyengar yoga exactly? Get answers in this article.","content":{"text":"In this class from Pranjal Joshi, we invite you to explore Iyengar Yoga. B.K.S. Iyengar believed that achieving balance in the body will be reflected as balance in the mind. While Iyengar Yoga isn't a cardiovascular practice like the flowing style of Ashtanga, holding the Iyengar poses is excellent for your body to build strength and increase flexibility. It's a wonderful practice for those who either don't want or can't participate in flowing practices.\\n\\n[CTA-DEFAULT]\\n\\nWhat Is Iyengar Yoga?\\nIyengar Yoga is a practice developed by B.K.S. Iyengar and derived from Hatha yoga. It is rooted in the traditional eight limbs of yoga. The Iyengar practice emphasizes self-knowledge through Asana and Pranayama and works to improve balance, flexibility, alignment, strength, concentration, stamina, and awareness. Teaching is geared towards gradual, steady progress, not quick results.\\n\\nBenefits of Iyengar Yoga\\nThere are several physical and mental benefits of practicing Iyengar Yoga. You can use this practice to:\\nBuild strength\\nIncrease flexibility\\nImprove your posture\\nCalm your mind\\nReduce chronic pain\\nLower blood pressure\\nImprove breathing\\nProtect from disease\\nToday's Iyengar Yoga Practice\\nLet's start today's Iyengar Yoga practice sitting on a pillow or a bolster. Keep your hands beside you with your elbows bent. Roll your shoulders back, squeezing your shoulder blades together, and point your elbows back, not out to the sides. Lower your eyes down to look at the floor.\\n\\nInhale deeply, feeling the breath move in your body starting from your hip joints and filling your torso. Exhale out your arms, relaxing them and letting them stretch downward. Breathe like this for a few rounds. Close your eyes when they feel heavy.\\n\\nWith your torso lifted, join your palms at your heart center in Namaskara. Inhale deeply and on the exhale chant \\nOm\\n. Complete this chant three times before bowing your head to your heart. Place your palms on your thighs, raise your head up, and open your eyes.\\n\\nPlace your palms on the pillow once again and then press your left palm into the pillow. Tilt your head to the left, stretching all the way down your neck and into your shoulder. Inhale back to the center. Repeat on the right. Repeat the sequence, returning your head to the center.\\n\\nFrom the center, tilt your head back while continuing to lift your neck up (lifting your face to the ceiling). Now, exhale your chin forward, stretching the back of the neck. Repeat two more times. Inhaling back to the center.\\n\\nInterlace your fingers behind you and stretch your hands down towards the floor, rolling your shoulders back and down. Create space throughout your torso and the front of your neck. Relax and come to a standing position.\\n\\nStand straight with your feet hip-width apart. With your left arm down at your side, take your right arm behind your back, bending your elbow. Grasp the elbow of your left arm and stretch it down. Repeat with the other arm.\\n\\nNow bend both arms behind your back, grasping the elbows with the opposite hand. Be sure to roll your shoulders back and down. Hold the stretch for a few breaths.\\n\\nInterlace your fingers behind you and stretch your hands towards the ground. Start bending forward, raising your arms high behind you, keeping your elbows straight, and pushing your chest down towards the floor. Slowly inhale and come up, release your hands, and relax.\\n\\nGrab a yoga strap, scarf, towel, or belt. Bend forward and find the bone at the base of your neck. Place your strap over that bone, holding the strap close to your neck. Pull down on the strap, putting a little bit of pressure on it. Then, gently and slowly pull the strap down from the bone up the back of your neck to your hairline. Repeat four more times before returning to a standing position.\\n\\nNext, wrap the strap around your back, at the base of your shoulder blades. Take the ends of the strap and put them up, over your shoulders, and behind your back. Cross the ends of the strap behind your back and grasp the ends in your hands.\\n\\nSlowly pull diagonally down on the straps to stretch your shoulders. Hold for a few breaths. From there, take your arms out to the side, pulling the straps gently. Stay here for a few breaths.\\n\\nNow, stand with your right side touching the wall. Raise your right arm behind you on the wall (try to get it. parallel to the ground), keeping your palm, inner elbow, and shoulder all pressed against the wall. Take your left hand behind your back with your elbow bent and let your fingertips touch the wall. Look straight ahead and breathe in this position for several breaths. Repeat on the other side, with your left side on the wall.\\n\\nWe're going to do that again, starting on the right side. This time, when you get into position, press your palm against the wall and roll your shoulders back and down without letting your arm drop. Repeat on the other side, with your left side on the wall.\\n\\nGet used to the feeling of opening your chest, rolling your shoulders back and down, keeping them away from your ears and without tension in your neck. To get more used to that movement, stand or kneel with your arms at your sides. Rotate your arms so your palms face forward and really feel what's happening in your shoulders and upper back.\\n\\nGrab your strap and hold one end of your belt in your right hand. Take your right hand behind you and grab the strap with your left hand behind you. Your right hand will be near your neck and your left hand will grab the strap at your mid-back. Pull down on the strap with your left hand to stretch your right tricep. Hold the stretch for a few breaths.\\n\\nNow, without changing your hands, pull the strap with your right hand. This will pull the left hand further up your back. Hold this stretch for a few breaths. Repeat these stretches with the arms switched so your left hand is holding the strap behind you near your neck and your right hand is mid-back.\\n\\nIn this position, you'll want to ensure that the elbow of your top arm is close to your head and pointing up instead of out. Also, keep your torso straight, don't lean to either side and look straight ahead.\\n\\nTry doing the pose without the strap now. See if you can at least get the fingertips on each hand to touch behind you. If that feels okay, you might try gripping your fingertips or even shaking your other hand. Hold for several breaths before repeating with the arms switched.\\n\\nThis pose requires that your armpit open entirely, creating a straight line with your arm and your torso. To work on that opening, grab a chair and kneel down in front of it. Place your elbows on the seat of the chair and press your palms together as they point to the ceiling. Move your knees back slightly away from the chair so you can move your back in line with the chair. Keep your abdominals engaged so your back doesn't arch, and drop your chest down towards the floor.\\n\\nFocus on opening the armpit area, this isn't a backbend pose. Stay in this stretch for several breaths. From here, try to bring your palms towards your upper back.\\n\\nWe're going to do one more stretch for that armpit area. Get into a tabletop position in front of the chair. With your right hand, grab the opposite leg of the chair at about the midpoint, and don't let your hand slide down. Move your left hand a little outside of your body. Bend the left elbow (like you're going for a pushup), keeping the right elbow straight, and pressing your right armpit towards the floor. Hold this stretch for several breaths, stretching from your upper hip to your palm. Repeat on the other side.\\n\\nWe've opened up the chest and shoulders quite a bit, so let's try Namaskara behind our backs. Start by taking your fingertips towards each other behind your back. Arch your back slightly and push your palms upward, joining them between your shoulder blades. Your elbows should be in line with your palms and your palms and fingers should be together. Roll your shoulders back and down and keep your torso straight and your eyes forward. Hold for a few breaths.\\n\\nNow it's time for a counterpose. Take your right arm across your chest, holding your left shoulder with your right hand. Take your left arm across your chest to hold your right shoulder with your left hand. It's sort of like you're giving yourself a little hug. Keep your elbows lifted away from your chest and moving your hands towards one another. See if your arms are long enough to let your hands meet. Hold this pose, stretching your upper back, for several breaths.\\n\\nGrab your bolster, placing it horizontally across your mat. We're going to take child's pose with our elbows on the bolster and lowering your chest and head toward the floor. If you're having trouble relaxing into the pose, widen your knees so your torso can fall between them. Stay in child's pose for several breaths.\\n\\nOur next pose will be a heart opener. Move your bolster so it's in line with your mat. Sit with the bolster at the base of your hips and roll yourself back onto the bolster. Let your shoulders roll back and down. Your head and neck should also be supported on your bolster. If they aren't, add more pillows to keep your head and neck in line with your spine. Let your shoulders drop to either side of the bolster and breathe. Stay in this position for several breaths before rolling to one side and bringing yourself up to a sitting posture.\\n\\nRub your palms together to generate some heat and place your palms over your eyes. Gently blink your eyes open.\\n\\n\\nThank you for your interest in learning more about \\n\\nIyengar Yoga\\n! To get the best benefit from your practice, please \\nsign up for a free two-week trial of myYogaTeacher\\n to participate in the complete Iyengar Yoga class or one of the other classes we offer each day. With myYogaTeacher, you get access to more than 35 live online yoga classes each day with Indian instructors who can offer you feedback on your form, answer your questions, and help you deepen your yoga practice.","html":"<p>In this class from Pranjal Joshi, we invite you to explore Iyengar Yoga. B.K.S. Iyengar believed that achieving balance in the body will be reflected as balance in the mind. While Iyengar Yoga isn&#39;t a cardiovascular practice like the flowing style of Ashtanga, holding the Iyengar poses is excellent for your body to build strength and increase flexibility. It&#39;s a wonderful practice for those who either don&#39;t want or can&#39;t participate in flowing practices.</p><p></p><p>[CTA-DEFAULT]</p><p></p><h2>What Is Iyengar Yoga?</h2><p>Iyengar Yoga is a practice developed by B.K.S. Iyengar and derived from Hatha yoga. It is rooted in the traditional eight limbs of yoga. The Iyengar practice emphasizes self-knowledge through Asana and Pranayama and works to improve balance, flexibility, alignment, strength, concentration, stamina, and awareness. Teaching is geared towards gradual, steady progress, not quick results.</p><p></p><h3>Benefits of Iyengar Yoga</h3><p>There are several physical and mental benefits of practicing Iyengar Yoga. You can use this practice to:</p><ul><li><div>Build strength</div></li><li><div>Increase flexibility</div></li><li><div>Improve your posture</div></li><li><div>Calm your mind</div></li><li><div>Reduce chronic pain</div></li><li><div>Lower blood pressure</div></li><li><div>Improve breathing</div></li><li><div>Protect from disease</div></li></ul><h3>Today&#39;s Iyengar Yoga Practice</h3><p>Let&#39;s start today&#39;s Iyengar Yoga practice sitting on a pillow or a bolster. Keep your hands beside you with your elbows bent. Roll your shoulders back, squeezing your shoulder blades together, and point your elbows back, not out to the sides. Lower your eyes down to look at the floor.</p><p></p><p>Inhale deeply, feeling the breath move in your body starting from your hip joints and filling your torso. Exhale out your arms, relaxing them and letting them stretch downward. Breathe like this for a few rounds. Close your eyes when they feel heavy.</p><p></p><p>With your torso lifted, join your palms at your heart center in Namaskara. Inhale deeply and on the exhale chant <em>Om</em>. Complete this chant three times before bowing your head to your heart. Place your palms on your thighs, raise your head up, and open your eyes.</p><p></p><p>Place your palms on the pillow once again and then press your left palm into the pillow. Tilt your head to the left, stretching all the way down your neck and into your shoulder. Inhale back to the center. Repeat on the right. Repeat the sequence, returning your head to the center.</p><video controls width=\"600\" height=\"336\">\n          <source src=\"https://media.graphcms.com/Q1gNU3HESOZ42HfGtzE5\" type=\"undefined\" title=\"side to side.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>From the center, tilt your head back while continuing to lift your neck up (lifting your face to the ceiling). Now, exhale your chin forward, stretching the back of the neck. Repeat two more times. Inhaling back to the center.</p><video controls width=\"600\" height=\"336\">\n          <source src=\"https://media.graphcms.com/1lxzRjZkSEuBexV7dEkF\" type=\"undefined\" title=\"front to back.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Interlace your fingers behind you and stretch your hands down towards the floor, rolling your shoulders back and down. Create space throughout your torso and the front of your neck. Relax and come to a standing position.</p><p></p><p>Stand straight with your feet hip-width apart. With your left arm down at your side, take your right arm behind your back, bending your elbow. Grasp the elbow of your left arm and stretch it down. Repeat with the other arm.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:723,height:405/output=format:png/resize=,width:600,height:336/GgX7cSQnRImPX0F1ntE1\" alt=\"arm stretch behind back.png\" title=\"arm stretch behind back.png\" width=\"600\" height=\"336\" /><p>Now bend both arms behind your back, grasping the elbows with the opposite hand. Be sure to roll your shoulders back and down. Hold the stretch for a few breaths.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/Yz3rFANSRs60XgDDBJUC\" alt=\"both arms behind back.png\" title=\"both arms behind back.png\" width=\"600\" height=\"336\" /><p>Interlace your fingers behind you and stretch your hands towards the ground. Start bending forward, raising your arms high behind you, keeping your elbows straight, and pushing your chest down towards the floor. Slowly inhale and come up, release your hands, and relax.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:719,height:336/output=format:png/resize=,width:600,height:336/6NzoZ9cVTtK74oewfVEv\" alt=\"arms over head.png\" title=\"arms over head.png\" width=\"600\" height=\"336\" /><p>Grab a yoga strap, scarf, towel, or belt. Bend forward and find the bone at the base of your neck. Place your strap over that bone, holding the strap close to your neck. Pull down on the strap, putting a little bit of pressure on it. Then, gently and slowly pull the strap down from the bone up the back of your neck to your hairline. Repeat four more times before returning to a standing position.</p><video controls width=\"600\" height=\"336\">\n          <source src=\"https://media.graphcms.com/84hlWaJLTrSuub0H0pIB\" type=\"undefined\" title=\"strap neck stretch.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Next, wrap the strap around your back, at the base of your shoulder blades. Take the ends of the strap and put them up, over your shoulders, and behind your back. Cross the ends of the strap behind your back and grasp the ends in your hands.</p><video controls width=\"600\" height=\"336\">\n          <source src=\"https://media.graphcms.com/dEUmtuLRCyJ0I6eXU8MJ\" type=\"undefined\" title=\"diagonal shoulder strap stretch.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Slowly pull diagonally down on the straps to stretch your shoulders. Hold for a few breaths. From there, take your arms out to the side, pulling the straps gently. Stay here for a few breaths.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/mZlsHQeCSimo0E4EpyvR\" alt=\"strap stretch arms out.png\" title=\"strap stretch arms out.png\" width=\"600\" height=\"336\" /><p>Now, stand with your right side touching the wall. Raise your right arm behind you on the wall (try to get it. parallel to the ground), keeping your palm, inner elbow, and shoulder all pressed against the wall. Take your left hand behind your back with your elbow bent and let your fingertips touch the wall. Look straight ahead and breathe in this position for several breaths. Repeat on the other side, with your left side on the wall.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/IKo66XFRb2NkEoYb4d5J\" alt=\"arm stretch at wall.png\" title=\"arm stretch at wall.png\" width=\"600\" height=\"336\" /><p>We&#39;re going to do that again, starting on the right side. This time, when you get into position, press your palm against the wall and roll your shoulders back and down without letting your arm drop. Repeat on the other side, with your left side on the wall.</p><p></p><p>Get used to the feeling of opening your chest, rolling your shoulders back and down, keeping them away from your ears and without tension in your neck. To get more used to that movement, stand or kneel with your arms at your sides. Rotate your arms so your palms face forward and really feel what&#39;s happening in your shoulders and upper back.</p><p></p><p>Grab your strap and hold one end of your belt in your right hand. Take your right hand behind you and grab the strap with your left hand behind you. Your right hand will be near your neck and your left hand will grab the strap at your mid-back. Pull down on the strap with your left hand to stretch your right tricep. Hold the stretch for a few breaths.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/s4yCfjO9QQWijhlYrRkq\" alt=\"top and bottom strap stretch.png\" title=\"top and bottom strap stretch.png\" width=\"600\" height=\"336\" /><p>Now, without changing your hands, pull the strap with your right hand. This will pull the left hand further up your back. Hold this stretch for a few breaths. Repeat these stretches with the arms switched so your left hand is holding the strap behind you near your neck and your right hand is mid-back.</p><p></p><p>In this position, you&#39;ll want to ensure that the elbow of your top arm is close to your head and pointing up instead of out. Also, keep your torso straight, don&#39;t lean to either side and look straight ahead.</p><p></p><p>Try doing the pose without the strap now. See if you can at least get the fingertips on each hand to touch behind you. If that feels okay, you might try gripping your fingertips or even shaking your other hand. Hold for several breaths before repeating with the arms switched.</p><p></p><p>This pose requires that your armpit open entirely, creating a straight line with your arm and your torso. To work on that opening, grab a chair and kneel down in front of it. Place your elbows on the seat of the chair and press your palms together as they point to the ceiling. Move your knees back slightly away from the chair so you can move your back in line with the chair. Keep your abdominals engaged so your back doesn&#39;t arch, and drop your chest down towards the floor.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/8Ti5bQrQOyuzXBI6tame\" alt=\"chair armpit stretch.png\" title=\"chair armpit stretch.png\" width=\"600\" height=\"336\" /><p>Focus on opening the armpit area, this isn&#39;t a backbend pose. Stay in this stretch for several breaths. From here, try to bring your palms towards your upper back.</p><p></p><p>We&#39;re going to do one more stretch for that armpit area. Get into a tabletop position in front of the chair. With your right hand, grab the opposite leg of the chair at about the midpoint, and don&#39;t let your hand slide down. Move your left hand a little outside of your body. Bend the left elbow (like you&#39;re going for a pushup), keeping the right elbow straight, and pressing your right armpit towards the floor. Hold this stretch for several breaths, stretching from your upper hip to your palm. Repeat on the other side.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/bsxYm1pjRB6Vk49ll17Y\" alt=\"chair armpit stretch 2.png\" title=\"chair armpit stretch 2.png\" width=\"600\" height=\"336\" /><p>We&#39;ve opened up the chest and shoulders quite a bit, so let&#39;s try Namaskara behind our backs. Start by taking your fingertips towards each other behind your back. Arch your back slightly and push your palms upward, joining them between your shoulder blades. Your elbows should be in line with your palms and your palms and fingers should be together. Roll your shoulders back and down and keep your torso straight and your eyes forward. Hold for a few breaths.</p><video controls width=\"600\" height=\"336\">\n          <source src=\"https://media.graphcms.com/MxZidBhKQBy0N1iEAvWm\" type=\"undefined\" title=\"namaskara behind back.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Now it&#39;s time for a counterpose. Take your right arm across your chest, holding your left shoulder with your right hand. Take your left arm across your chest to hold your right shoulder with your left hand. It&#39;s sort of like you&#39;re giving yourself a little hug. Keep your elbows lifted away from your chest and moving your hands towards one another. See if your arms are long enough to let your hands meet. Hold this pose, stretching your upper back, for several breaths.</p><p></p><p>Grab your bolster, placing it horizontally across your mat. We&#39;re going to take child&#39;s pose with our elbows on the bolster and lowering your chest and head toward the floor. If you&#39;re having trouble relaxing into the pose, widen your knees so your torso can fall between them. Stay in child&#39;s pose for several breaths.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/zneOfkSRQaqVEyN4PYtS\" alt=\"childs pose on bolster.png\" title=\"childs pose on bolster.png\" width=\"600\" height=\"336\" /><p>Our next pose will be a heart opener. Move your bolster so it&#39;s in line with your mat. Sit with the bolster at the base of your hips and roll yourself back onto the bolster. Let your shoulders roll back and down. Your head and neck should also be supported on your bolster. If they aren&#39;t, add more pillows to keep your head and neck in line with your spine. Let your shoulders drop to either side of the bolster and breathe. Stay in this position for several breaths before rolling to one side and bringing yourself up to a sitting posture.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/DGUiesYvSGe51e39ugkK\" alt=\"chest opener.png\" title=\"chest opener.png\" width=\"600\" height=\"336\" /><p>Rub your palms together to generate some heat and place your palms over your eyes. Gently blink your eyes open.</p><p></p><p><a target='_blank' title=\"https://www.myyogateacher.com/articles/what-is-iyengar-yoga\" href=\"https://www.myyogateacher.com/articles/what-is-iyengar-yoga\">Thank you for your interest in learning more about </a><a title=\"https://www.myyogateacher.com/articles/what-is-iyengar-yoga\" href=\"https://www.myyogateacher.com/articles/what-is-iyengar-yoga\">Iyengar Yoga</a>! To get the best benefit from your practice, please <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> to participate in the complete Iyengar Yoga class or one of the other classes we offer each day. With myYogaTeacher, you get access to more than 35 live online yoga classes each day with Indian instructors who can offer you feedback on your form, answer your questions, and help you deepen your yoga practice.</p>"},"category":["yoga"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>In this class from Pranjal Joshi, we invite you to explore Iyengar Yoga. B.K.S. Iyengar believed that achieving balance in the body will be reflected as balance in the mind. While Iyengar Yoga isn&#39;t a cardiovascular practice like the flowing style of Ashtanga, holding the Iyengar poses is excellent for your body to build strength and increase flexibility. It&#39;s a wonderful practice for those who either don&#39;t want or can&#39;t participate in flowing practices.</p><p></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"},{"type":"HTML","value":"<p></p><h2>What Is Iyengar Yoga?</h2><p>Iyengar Yoga is a practice developed by B.K.S. Iyengar and derived from Hatha yoga. It is rooted in the traditional eight limbs of yoga. The Iyengar practice emphasizes self-knowledge through Asana and Pranayama and works to improve balance, flexibility, alignment, strength, concentration, stamina, and awareness. Teaching is geared towards gradual, steady progress, not quick results.</p><p></p><h3>Benefits of Iyengar Yoga</h3><p>There are several physical and mental benefits of practicing Iyengar Yoga. You can use this practice to:</p><ul><li><div>Build strength</div></li><li><div>Increase flexibility</div></li><li><div>Improve your posture</div></li><li><div>Calm your mind</div></li><li><div>Reduce chronic pain</div></li><li><div>Lower blood pressure</div></li><li><div>Improve breathing</div></li><li><div>Protect from disease</div></li></ul><h3>Today&#39;s Iyengar Yoga Practice</h3><p>Let&#39;s start today&#39;s Iyengar Yoga practice sitting on a pillow or a bolster. Keep your hands beside you with your elbows bent. Roll your shoulders back, squeezing your shoulder blades together, and point your elbows back, not out to the sides. Lower your eyes down to look at the floor.</p><p></p><p>Inhale deeply, feeling the breath move in your body starting from your hip joints and filling your torso. Exhale out your arms, relaxing them and letting them stretch downward. Breathe like this for a few rounds. Close your eyes when they feel heavy.</p><p></p><p>With your torso lifted, join your palms at your heart center in Namaskara. Inhale deeply and on the exhale chant <em>Om</em>. Complete this chant three times before bowing your head to your heart. Place your palms on your thighs, raise your head up, and open your eyes.</p><p></p><p>Place your palms on the pillow once again and then press your left palm into the pillow. Tilt your head to the left, stretching all the way down your neck and into your shoulder. Inhale back to the center. Repeat on the right. Repeat the sequence, returning your head to the center.</p><video controls >\n          <source src=\"https://media.graphcms.com/Q1gNU3HESOZ42HfGtzE5\" type=\"undefined\" title=\"side to side.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>From the center, tilt your head back while continuing to lift your neck up (lifting your face to the ceiling). Now, exhale your chin forward, stretching the back of the neck. Repeat two more times. Inhaling back to the center.</p><video controls >\n          <source src=\"https://media.graphcms.com/1lxzRjZkSEuBexV7dEkF\" type=\"undefined\" title=\"front to back.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Interlace your fingers behind you and stretch your hands down towards the floor, rolling your shoulders back and down. Create space throughout your torso and the front of your neck. Relax and come to a standing position.</p><p></p><p>Stand straight with your feet hip-width apart. With your left arm down at your side, take your right arm behind your back, bending your elbow. Grasp the elbow of your left arm and stretch it down. Repeat with the other arm.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:723,height:405/output=format:png/resize=,width:600,height:336/GgX7cSQnRImPX0F1ntE1\" \n                alt=\"arm stretch behind back.png\"\n                title=\"arm stretch behind back.png\"\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:723,height:405/output=format:png/resize=,width:600,height:336/GgX7cSQnRImPX0F1ntE1\"\n                alt=\"arm stretch behind back.png\"\n                title=\"arm stretch behind back.png\"\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:723,height:405/output=format:png/resize=,width:600,height:336/GgX7cSQnRImPX0F1ntE1\"\n                alt=\"arm stretch behind back.png\"\n                title=\"arm stretch behind back.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Now bend both arms behind your back, grasping the elbows with the opposite hand. Be sure to roll your shoulders back and down. Hold the stretch for a few breaths.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height:336/Yz3rFANSRs60XgDDBJUC\" \n                alt=\"both arms behind back.png\"\n                title=\"both arms behind back.png\"\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:336/Yz3rFANSRs60XgDDBJUC\"\n                alt=\"both arms behind back.png\"\n                title=\"both arms behind back.png\"\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:336/Yz3rFANSRs60XgDDBJUC\"\n                alt=\"both arms behind back.png\"\n                title=\"both arms behind back.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Interlace your fingers behind you and stretch your hands towards the ground. Start bending forward, raising your arms high behind you, keeping your elbows straight, and pushing your chest down towards the floor. Slowly inhale and come up, release your hands, and relax.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:719,height:336/output=format:png/resize=,width:600,height:336/6NzoZ9cVTtK74oewfVEv\" \n                alt=\"arms over head.png\"\n                title=\"arms over head.png\"\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:719,height:336/output=format:png/resize=,width:600,height:336/6NzoZ9cVTtK74oewfVEv\"\n                alt=\"arms over head.png\"\n                title=\"arms over head.png\"\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:719,height:336/output=format:png/resize=,width:600,height:336/6NzoZ9cVTtK74oewfVEv\"\n                alt=\"arms over head.png\"\n                title=\"arms over head.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Grab a yoga strap, scarf, towel, or belt. Bend forward and find the bone at the base of your neck. Place your strap over that bone, holding the strap close to your neck. Pull down on the strap, putting a little bit of pressure on it. Then, gently and slowly pull the strap down from the bone up the back of your neck to your hairline. Repeat four more times before returning to a standing position.</p><video controls >\n          <source src=\"https://media.graphcms.com/84hlWaJLTrSuub0H0pIB\" type=\"undefined\" title=\"strap neck stretch.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Next, wrap the strap around your back, at the base of your shoulder blades. Take the ends of the strap and put them up, over your shoulders, and behind your back. Cross the ends of the strap behind your back and grasp the ends in your hands.</p><video controls >\n          <source src=\"https://media.graphcms.com/dEUmtuLRCyJ0I6eXU8MJ\" type=\"undefined\" title=\"diagonal shoulder strap stretch.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Slowly pull diagonally down on the straps to stretch your shoulders. Hold for a few breaths. From there, take your arms out to the side, pulling the straps gently. Stay here for a few breaths.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height:336/mZlsHQeCSimo0E4EpyvR\" \n                alt=\"strap stretch arms out.png\"\n                title=\"strap stretch arms out.png\"\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:336/mZlsHQeCSimo0E4EpyvR\"\n                alt=\"strap stretch arms out.png\"\n                title=\"strap stretch arms out.png\"\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:336/mZlsHQeCSimo0E4EpyvR\"\n                alt=\"strap stretch arms out.png\"\n                title=\"strap stretch arms out.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Now, stand with your right side touching the wall. Raise your right arm behind you on the wall (try to get it. parallel to the ground), keeping your palm, inner elbow, and shoulder all pressed against the wall. Take your left hand behind your back with your elbow bent and let your fingertips touch the wall. Look straight ahead and breathe in this position for several breaths. Repeat on the other side, with your left side on the wall.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height:336/IKo66XFRb2NkEoYb4d5J\" \n                alt=\"arm stretch at wall.png\"\n                title=\"arm stretch at wall.png\"\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:336/IKo66XFRb2NkEoYb4d5J\"\n                alt=\"arm stretch at wall.png\"\n                title=\"arm stretch at wall.png\"\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:336/IKo66XFRb2NkEoYb4d5J\"\n                alt=\"arm stretch at wall.png\"\n                title=\"arm stretch at wall.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>We&#39;re going to do that again, starting on the right side. This time, when you get into position, press your palm against the wall and roll your shoulders back and down without letting your arm drop. Repeat on the other side, with your left side on the wall.</p><p></p><p>Get used to the feeling of opening your chest, rolling your shoulders back and down, keeping them away from your ears and without tension in your neck. To get more used to that movement, stand or kneel with your arms at your sides. Rotate your arms so your palms face forward and really feel what&#39;s happening in your shoulders and upper back.</p><p></p><p>Grab your strap and hold one end of your belt in your right hand. Take your right hand behind you and grab the strap with your left hand behind you. Your right hand will be near your neck and your left hand will grab the strap at your mid-back. Pull down on the strap with your left hand to stretch your right tricep. Hold the stretch for a few breaths.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height:336/s4yCfjO9QQWijhlYrRkq\" \n                alt=\"top and bottom strap stretch.png\"\n                title=\"top and bottom strap stretch.png\"\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:336/s4yCfjO9QQWijhlYrRkq\"\n                alt=\"top and bottom strap stretch.png\"\n                title=\"top and bottom strap stretch.png\"\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:336/s4yCfjO9QQWijhlYrRkq\"\n                alt=\"top and bottom strap stretch.png\"\n                title=\"top and bottom strap stretch.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Now, without changing your hands, pull the strap with your right hand. This will pull the left hand further up your back. Hold this stretch for a few breaths. Repeat these stretches with the arms switched so your left hand is holding the strap behind you near your neck and your right hand is mid-back.</p><p></p><p>In this position, you&#39;ll want to ensure that the elbow of your top arm is close to your head and pointing up instead of out. Also, keep your torso straight, don&#39;t lean to either side and look straight ahead.</p><p></p><p>Try doing the pose without the strap now. See if you can at least get the fingertips on each hand to touch behind you. If that feels okay, you might try gripping your fingertips or even shaking your other hand. Hold for several breaths before repeating with the arms switched.</p><p></p><p>This pose requires that your armpit open entirely, creating a straight line with your arm and your torso. To work on that opening, grab a chair and kneel down in front of it. Place your elbows on the seat of the chair and press your palms together as they point to the ceiling. Move your knees back slightly away from the chair so you can move your back in line with the chair. Keep your abdominals engaged so your back doesn&#39;t arch, and drop your chest down towards the floor.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height:336/8Ti5bQrQOyuzXBI6tame\" \n                alt=\"chair armpit stretch.png\"\n                title=\"chair armpit stretch.png\"\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:336/8Ti5bQrQOyuzXBI6tame\"\n                alt=\"chair armpit stretch.png\"\n                title=\"chair armpit stretch.png\"\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:336/8Ti5bQrQOyuzXBI6tame\"\n                alt=\"chair armpit stretch.png\"\n                title=\"chair armpit stretch.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Focus on opening the armpit area, this isn&#39;t a backbend pose. Stay in this stretch for several breaths. From here, try to bring your palms towards your upper back.</p><p></p><p>We&#39;re going to do one more stretch for that armpit area. Get into a tabletop position in front of the chair. With your right hand, grab the opposite leg of the chair at about the midpoint, and don&#39;t let your hand slide down. Move your left hand a little outside of your body. Bend the left elbow (like you&#39;re going for a pushup), keeping the right elbow straight, and pressing your right armpit towards the floor. Hold this stretch for several breaths, stretching from your upper hip to your palm. Repeat on the other side.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height:336/bsxYm1pjRB6Vk49ll17Y\" \n                alt=\"chair armpit stretch 2.png\"\n                title=\"chair armpit stretch 2.png\"\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:336/bsxYm1pjRB6Vk49ll17Y\"\n                alt=\"chair armpit stretch 2.png\"\n                title=\"chair armpit stretch 2.png\"\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:336/bsxYm1pjRB6Vk49ll17Y\"\n                alt=\"chair armpit stretch 2.png\"\n                title=\"chair armpit stretch 2.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>We&#39;ve opened up the chest and shoulders quite a bit, so let&#39;s try Namaskara behind our backs. Start by taking your fingertips towards each other behind your back. Arch your back slightly and push your palms upward, joining them between your shoulder blades. Your elbows should be in line with your palms and your palms and fingers should be together. Roll your shoulders back and down and keep your torso straight and your eyes forward. Hold for a few breaths.</p><video controls >\n          <source src=\"https://media.graphcms.com/MxZidBhKQBy0N1iEAvWm\" type=\"undefined\" title=\"namaskara behind back.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Now it&#39;s time for a counterpose. Take your right arm across your chest, holding your left shoulder with your right hand. Take your left arm across your chest to hold your right shoulder with your left hand. It&#39;s sort of like you&#39;re giving yourself a little hug. Keep your elbows lifted away from your chest and moving your hands towards one another. See if your arms are long enough to let your hands meet. Hold this pose, stretching your upper back, for several breaths.</p><p></p><p>Grab your bolster, placing it horizontally across your mat. We&#39;re going to take child&#39;s pose with our elbows on the bolster and lowering your chest and head toward the floor. If you&#39;re having trouble relaxing into the pose, widen your knees so your torso can fall between them. Stay in child&#39;s pose for several breaths.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height:336/zneOfkSRQaqVEyN4PYtS\" \n                alt=\"childs pose on bolster.png\"\n                title=\"childs pose on bolster.png\"\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:336/zneOfkSRQaqVEyN4PYtS\"\n                alt=\"childs pose on bolster.png\"\n                title=\"childs pose on bolster.png\"\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:336/zneOfkSRQaqVEyN4PYtS\"\n                alt=\"childs pose on bolster.png\"\n                title=\"childs pose on bolster.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Our next pose will be a heart opener. Move your bolster so it&#39;s in line with your mat. Sit with the bolster at the base of your hips and roll yourself back onto the bolster. Let your shoulders roll back and down. Your head and neck should also be supported on your bolster. If they aren&#39;t, add more pillows to keep your head and neck in line with your spine. Let your shoulders drop to either side of the bolster and breathe. Stay in this position for several breaths before rolling to one side and bringing yourself up to a sitting posture.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height:336/DGUiesYvSGe51e39ugkK\" \n                alt=\"chest opener.png\"\n                title=\"chest opener.png\"\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:336/DGUiesYvSGe51e39ugkK\"\n                alt=\"chest opener.png\"\n                title=\"chest opener.png\"\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:336/DGUiesYvSGe51e39ugkK\"\n                alt=\"chest opener.png\"\n                title=\"chest opener.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Rub your palms together to generate some heat and place your palms over your eyes. Gently blink your eyes open.</p><p></p><p><a target='_blank' title=\"https://www.myyogateacher.com/articles/what-is-iyengar-yoga\" href=\"https://www.myyogateacher.com/articles/what-is-iyengar-yoga\">Thank you for your interest in learning more about </a><a title=\"https://www.myyogateacher.com/articles/what-is-iyengar-yoga\" href=\"https://www.myyogateacher.com/articles/what-is-iyengar-yoga\">Iyengar Yoga</a>! To get the best benefit from your practice, please <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> to participate in the complete Iyengar Yoga class or one of the other classes we offer each day. With myYogaTeacher, you get access to more than 35 live online yoga classes each day with Indian instructors who can offer you feedback on your form, answer your questions, and help you deepen your yoga practice.</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"iyengar-yoga-practice","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/iyengar-yoga-practice","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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But what is Iyengar yoga exactly? Get answers in this article.","content":{"text":"In this class from Pranjal Joshi, we invite you to explore Iyengar Yoga. B.K.S. Iyengar believed that achieving balance in the body will be reflected as balance in the mind. While Iyengar Yoga isn't a cardiovascular practice like the flowing style of Ashtanga, holding the Iyengar poses is excellent for your body to build strength and increase flexibility. It's a wonderful practice for those who either don't want or can't participate in flowing practices.\\n\\n[CTA-DEFAULT]\\n\\nWhat Is Iyengar Yoga?\\nIyengar Yoga is a practice developed by B.K.S. Iyengar and derived from Hatha yoga. It is rooted in the traditional eight limbs of yoga. The Iyengar practice emphasizes self-knowledge through Asana and Pranayama and works to improve balance, flexibility, alignment, strength, concentration, stamina, and awareness. Teaching is geared towards gradual, steady progress, not quick results.\\n\\nBenefits of Iyengar Yoga\\nThere are several physical and mental benefits of practicing Iyengar Yoga. You can use this practice to:\\nBuild strength\\nIncrease flexibility\\nImprove your posture\\nCalm your mind\\nReduce chronic pain\\nLower blood pressure\\nImprove breathing\\nProtect from disease\\nToday's Iyengar Yoga Practice\\nLet's start today's Iyengar Yoga practice sitting on a pillow or a bolster. Keep your hands beside you with your elbows bent. Roll your shoulders back, squeezing your shoulder blades together, and point your elbows back, not out to the sides. Lower your eyes down to look at the floor.\\n\\nInhale deeply, feeling the breath move in your body starting from your hip joints and filling your torso. Exhale out your arms, relaxing them and letting them stretch downward. Breathe like this for a few rounds. Close your eyes when they feel heavy.\\n\\nWith your torso lifted, join your palms at your heart center in Namaskara. Inhale deeply and on the exhale chant \\nOm\\n. Complete this chant three times before bowing your head to your heart. Place your palms on your thighs, raise your head up, and open your eyes.\\n\\nPlace your palms on the pillow once again and then press your left palm into the pillow. Tilt your head to the left, stretching all the way down your neck and into your shoulder. Inhale back to the center. Repeat on the right. Repeat the sequence, returning your head to the center.\\n\\nFrom the center, tilt your head back while continuing to lift your neck up (lifting your face to the ceiling). Now, exhale your chin forward, stretching the back of the neck. Repeat two more times. Inhaling back to the center.\\n\\nInterlace your fingers behind you and stretch your hands down towards the floor, rolling your shoulders back and down. Create space throughout your torso and the front of your neck. Relax and come to a standing position.\\n\\nStand straight with your feet hip-width apart. With your left arm down at your side, take your right arm behind your back, bending your elbow. Grasp the elbow of your left arm and stretch it down. Repeat with the other arm.\\n\\nNow bend both arms behind your back, grasping the elbows with the opposite hand. Be sure to roll your shoulders back and down. Hold the stretch for a few breaths.\\n\\nInterlace your fingers behind you and stretch your hands towards the ground. Start bending forward, raising your arms high behind you, keeping your elbows straight, and pushing your chest down towards the floor. Slowly inhale and come up, release your hands, and relax.\\n\\nGrab a yoga strap, scarf, towel, or belt. Bend forward and find the bone at the base of your neck. Place your strap over that bone, holding the strap close to your neck. Pull down on the strap, putting a little bit of pressure on it. Then, gently and slowly pull the strap down from the bone up the back of your neck to your hairline. Repeat four more times before returning to a standing position.\\n\\nNext, wrap the strap around your back, at the base of your shoulder blades. Take the ends of the strap and put them up, over your shoulders, and behind your back. Cross the ends of the strap behind your back and grasp the ends in your hands.\\n\\nSlowly pull diagonally down on the straps to stretch your shoulders. Hold for a few breaths. From there, take your arms out to the side, pulling the straps gently. Stay here for a few breaths.\\n\\nNow, stand with your right side touching the wall. Raise your right arm behind you on the wall (try to get it. parallel to the ground), keeping your palm, inner elbow, and shoulder all pressed against the wall. Take your left hand behind your back with your elbow bent and let your fingertips touch the wall. Look straight ahead and breathe in this position for several breaths. Repeat on the other side, with your left side on the wall.\\n\\nWe're going to do that again, starting on the right side. This time, when you get into position, press your palm against the wall and roll your shoulders back and down without letting your arm drop. Repeat on the other side, with your left side on the wall.\\n\\nGet used to the feeling of opening your chest, rolling your shoulders back and down, keeping them away from your ears and without tension in your neck. To get more used to that movement, stand or kneel with your arms at your sides. Rotate your arms so your palms face forward and really feel what's happening in your shoulders and upper back.\\n\\nGrab your strap and hold one end of your belt in your right hand. Take your right hand behind you and grab the strap with your left hand behind you. Your right hand will be near your neck and your left hand will grab the strap at your mid-back. Pull down on the strap with your left hand to stretch your right tricep. Hold the stretch for a few breaths.\\n\\nNow, without changing your hands, pull the strap with your right hand. This will pull the left hand further up your back. Hold this stretch for a few breaths. Repeat these stretches with the arms switched so your left hand is holding the strap behind you near your neck and your right hand is mid-back.\\n\\nIn this position, you'll want to ensure that the elbow of your top arm is close to your head and pointing up instead of out. Also, keep your torso straight, don't lean to either side and look straight ahead.\\n\\nTry doing the pose without the strap now. See if you can at least get the fingertips on each hand to touch behind you. If that feels okay, you might try gripping your fingertips or even shaking your other hand. Hold for several breaths before repeating with the arms switched.\\n\\nThis pose requires that your armpit open entirely, creating a straight line with your arm and your torso. To work on that opening, grab a chair and kneel down in front of it. Place your elbows on the seat of the chair and press your palms together as they point to the ceiling. Move your knees back slightly away from the chair so you can move your back in line with the chair. Keep your abdominals engaged so your back doesn't arch, and drop your chest down towards the floor.\\n\\nFocus on opening the armpit area, this isn't a backbend pose. Stay in this stretch for several breaths. From here, try to bring your palms towards your upper back.\\n\\nWe're going to do one more stretch for that armpit area. Get into a tabletop position in front of the chair. With your right hand, grab the opposite leg of the chair at about the midpoint, and don't let your hand slide down. Move your left hand a little outside of your body. Bend the left elbow (like you're going for a pushup), keeping the right elbow straight, and pressing your right armpit towards the floor. Hold this stretch for several breaths, stretching from your upper hip to your palm. Repeat on the other side.\\n\\nWe've opened up the chest and shoulders quite a bit, so let's try Namaskara behind our backs. Start by taking your fingertips towards each other behind your back. Arch your back slightly and push your palms upward, joining them between your shoulder blades. Your elbows should be in line with your palms and your palms and fingers should be together. Roll your shoulders back and down and keep your torso straight and your eyes forward. Hold for a few breaths.\\n\\nNow it's time for a counterpose. Take your right arm across your chest, holding your left shoulder with your right hand. Take your left arm across your chest to hold your right shoulder with your left hand. It's sort of like you're giving yourself a little hug. Keep your elbows lifted away from your chest and moving your hands towards one another. See if your arms are long enough to let your hands meet. Hold this pose, stretching your upper back, for several breaths.\\n\\nGrab your bolster, placing it horizontally across your mat. We're going to take child's pose with our elbows on the bolster and lowering your chest and head toward the floor. If you're having trouble relaxing into the pose, widen your knees so your torso can fall between them. Stay in child's pose for several breaths.\\n\\nOur next pose will be a heart opener. Move your bolster so it's in line with your mat. Sit with the bolster at the base of your hips and roll yourself back onto the bolster. Let your shoulders roll back and down. Your head and neck should also be supported on your bolster. If they aren't, add more pillows to keep your head and neck in line with your spine. Let your shoulders drop to either side of the bolster and breathe. Stay in this position for several breaths before rolling to one side and bringing yourself up to a sitting posture.\\n\\nRub your palms together to generate some heat and place your palms over your eyes. Gently blink your eyes open.\\n\\n\\nThank you for your interest in learning more about \\n\\nIyengar Yoga\\n! To get the best benefit from your practice, please \\nsign up for a free two-week trial of myYogaTeacher\\n to participate in the complete Iyengar Yoga class or one of the other classes we offer each day. With myYogaTeacher, you get access to more than 35 live online yoga classes each day with Indian instructors who can offer you feedback on your form, answer your questions, and help you deepen your yoga practice.","html":"<p>In this class from Pranjal Joshi, we invite you to explore Iyengar Yoga. B.K.S. Iyengar believed that achieving balance in the body will be reflected as balance in the mind. While Iyengar Yoga isn&#39;t a cardiovascular practice like the flowing style of Ashtanga, holding the Iyengar poses is excellent for your body to build strength and increase flexibility. It&#39;s a wonderful practice for those who either don&#39;t want or can&#39;t participate in flowing practices.</p><p></p><p>[CTA-DEFAULT]</p><p></p><h2>What Is Iyengar Yoga?</h2><p>Iyengar Yoga is a practice developed by B.K.S. Iyengar and derived from Hatha yoga. It is rooted in the traditional eight limbs of yoga. The Iyengar practice emphasizes self-knowledge through Asana and Pranayama and works to improve balance, flexibility, alignment, strength, concentration, stamina, and awareness. Teaching is geared towards gradual, steady progress, not quick results.</p><p></p><h3>Benefits of Iyengar Yoga</h3><p>There are several physical and mental benefits of practicing Iyengar Yoga. You can use this practice to:</p><ul><li><div>Build strength</div></li><li><div>Increase flexibility</div></li><li><div>Improve your posture</div></li><li><div>Calm your mind</div></li><li><div>Reduce chronic pain</div></li><li><div>Lower blood pressure</div></li><li><div>Improve breathing</div></li><li><div>Protect from disease</div></li></ul><h3>Today&#39;s Iyengar Yoga Practice</h3><p>Let&#39;s start today&#39;s Iyengar Yoga practice sitting on a pillow or a bolster. Keep your hands beside you with your elbows bent. Roll your shoulders back, squeezing your shoulder blades together, and point your elbows back, not out to the sides. Lower your eyes down to look at the floor.</p><p></p><p>Inhale deeply, feeling the breath move in your body starting from your hip joints and filling your torso. Exhale out your arms, relaxing them and letting them stretch downward. Breathe like this for a few rounds. Close your eyes when they feel heavy.</p><p></p><p>With your torso lifted, join your palms at your heart center in Namaskara. Inhale deeply and on the exhale chant <em>Om</em>. Complete this chant three times before bowing your head to your heart. Place your palms on your thighs, raise your head up, and open your eyes.</p><p></p><p>Place your palms on the pillow once again and then press your left palm into the pillow. Tilt your head to the left, stretching all the way down your neck and into your shoulder. Inhale back to the center. Repeat on the right. Repeat the sequence, returning your head to the center.</p><video controls width=\"600\" height=\"336\">\n          <source src=\"https://media.graphcms.com/Q1gNU3HESOZ42HfGtzE5\" type=\"undefined\" title=\"side to side.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>From the center, tilt your head back while continuing to lift your neck up (lifting your face to the ceiling). Now, exhale your chin forward, stretching the back of the neck. Repeat two more times. Inhaling back to the center.</p><video controls width=\"600\" height=\"336\">\n          <source src=\"https://media.graphcms.com/1lxzRjZkSEuBexV7dEkF\" type=\"undefined\" title=\"front to back.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Interlace your fingers behind you and stretch your hands down towards the floor, rolling your shoulders back and down. Create space throughout your torso and the front of your neck. Relax and come to a standing position.</p><p></p><p>Stand straight with your feet hip-width apart. With your left arm down at your side, take your right arm behind your back, bending your elbow. Grasp the elbow of your left arm and stretch it down. Repeat with the other arm.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:723,height:405/output=format:png/resize=,width:600,height:336/GgX7cSQnRImPX0F1ntE1\" alt=\"arm stretch behind back.png\" title=\"arm stretch behind back.png\" width=\"600\" height=\"336\" /><p>Now bend both arms behind your back, grasping the elbows with the opposite hand. Be sure to roll your shoulders back and down. Hold the stretch for a few breaths.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/Yz3rFANSRs60XgDDBJUC\" alt=\"both arms behind back.png\" title=\"both arms behind back.png\" width=\"600\" height=\"336\" /><p>Interlace your fingers behind you and stretch your hands towards the ground. Start bending forward, raising your arms high behind you, keeping your elbows straight, and pushing your chest down towards the floor. Slowly inhale and come up, release your hands, and relax.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:719,height:336/output=format:png/resize=,width:600,height:336/6NzoZ9cVTtK74oewfVEv\" alt=\"arms over head.png\" title=\"arms over head.png\" width=\"600\" height=\"336\" /><p>Grab a yoga strap, scarf, towel, or belt. Bend forward and find the bone at the base of your neck. Place your strap over that bone, holding the strap close to your neck. Pull down on the strap, putting a little bit of pressure on it. Then, gently and slowly pull the strap down from the bone up the back of your neck to your hairline. Repeat four more times before returning to a standing position.</p><video controls width=\"600\" height=\"336\">\n          <source src=\"https://media.graphcms.com/84hlWaJLTrSuub0H0pIB\" type=\"undefined\" title=\"strap neck stretch.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Next, wrap the strap around your back, at the base of your shoulder blades. Take the ends of the strap and put them up, over your shoulders, and behind your back. Cross the ends of the strap behind your back and grasp the ends in your hands.</p><video controls width=\"600\" height=\"336\">\n          <source src=\"https://media.graphcms.com/dEUmtuLRCyJ0I6eXU8MJ\" type=\"undefined\" title=\"diagonal shoulder strap stretch.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Slowly pull diagonally down on the straps to stretch your shoulders. Hold for a few breaths. From there, take your arms out to the side, pulling the straps gently. Stay here for a few breaths.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/mZlsHQeCSimo0E4EpyvR\" alt=\"strap stretch arms out.png\" title=\"strap stretch arms out.png\" width=\"600\" height=\"336\" /><p>Now, stand with your right side touching the wall. Raise your right arm behind you on the wall (try to get it. parallel to the ground), keeping your palm, inner elbow, and shoulder all pressed against the wall. Take your left hand behind your back with your elbow bent and let your fingertips touch the wall. Look straight ahead and breathe in this position for several breaths. Repeat on the other side, with your left side on the wall.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/IKo66XFRb2NkEoYb4d5J\" alt=\"arm stretch at wall.png\" title=\"arm stretch at wall.png\" width=\"600\" height=\"336\" /><p>We&#39;re going to do that again, starting on the right side. This time, when you get into position, press your palm against the wall and roll your shoulders back and down without letting your arm drop. Repeat on the other side, with your left side on the wall.</p><p></p><p>Get used to the feeling of opening your chest, rolling your shoulders back and down, keeping them away from your ears and without tension in your neck. To get more used to that movement, stand or kneel with your arms at your sides. Rotate your arms so your palms face forward and really feel what&#39;s happening in your shoulders and upper back.</p><p></p><p>Grab your strap and hold one end of your belt in your right hand. Take your right hand behind you and grab the strap with your left hand behind you. Your right hand will be near your neck and your left hand will grab the strap at your mid-back. Pull down on the strap with your left hand to stretch your right tricep. Hold the stretch for a few breaths.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/s4yCfjO9QQWijhlYrRkq\" alt=\"top and bottom strap stretch.png\" title=\"top and bottom strap stretch.png\" width=\"600\" height=\"336\" /><p>Now, without changing your hands, pull the strap with your right hand. This will pull the left hand further up your back. Hold this stretch for a few breaths. Repeat these stretches with the arms switched so your left hand is holding the strap behind you near your neck and your right hand is mid-back.</p><p></p><p>In this position, you&#39;ll want to ensure that the elbow of your top arm is close to your head and pointing up instead of out. Also, keep your torso straight, don&#39;t lean to either side and look straight ahead.</p><p></p><p>Try doing the pose without the strap now. See if you can at least get the fingertips on each hand to touch behind you. If that feels okay, you might try gripping your fingertips or even shaking your other hand. Hold for several breaths before repeating with the arms switched.</p><p></p><p>This pose requires that your armpit open entirely, creating a straight line with your arm and your torso. To work on that opening, grab a chair and kneel down in front of it. Place your elbows on the seat of the chair and press your palms together as they point to the ceiling. Move your knees back slightly away from the chair so you can move your back in line with the chair. Keep your abdominals engaged so your back doesn&#39;t arch, and drop your chest down towards the floor.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/8Ti5bQrQOyuzXBI6tame\" alt=\"chair armpit stretch.png\" title=\"chair armpit stretch.png\" width=\"600\" height=\"336\" /><p>Focus on opening the armpit area, this isn&#39;t a backbend pose. Stay in this stretch for several breaths. From here, try to bring your palms towards your upper back.</p><p></p><p>We&#39;re going to do one more stretch for that armpit area. Get into a tabletop position in front of the chair. With your right hand, grab the opposite leg of the chair at about the midpoint, and don&#39;t let your hand slide down. Move your left hand a little outside of your body. Bend the left elbow (like you&#39;re going for a pushup), keeping the right elbow straight, and pressing your right armpit towards the floor. Hold this stretch for several breaths, stretching from your upper hip to your palm. Repeat on the other side.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/bsxYm1pjRB6Vk49ll17Y\" alt=\"chair armpit stretch 2.png\" title=\"chair armpit stretch 2.png\" width=\"600\" height=\"336\" /><p>We&#39;ve opened up the chest and shoulders quite a bit, so let&#39;s try Namaskara behind our backs. Start by taking your fingertips towards each other behind your back. Arch your back slightly and push your palms upward, joining them between your shoulder blades. Your elbows should be in line with your palms and your palms and fingers should be together. Roll your shoulders back and down and keep your torso straight and your eyes forward. Hold for a few breaths.</p><video controls width=\"600\" height=\"336\">\n          <source src=\"https://media.graphcms.com/MxZidBhKQBy0N1iEAvWm\" type=\"undefined\" title=\"namaskara behind back.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Now it&#39;s time for a counterpose. Take your right arm across your chest, holding your left shoulder with your right hand. Take your left arm across your chest to hold your right shoulder with your left hand. It&#39;s sort of like you&#39;re giving yourself a little hug. Keep your elbows lifted away from your chest and moving your hands towards one another. See if your arms are long enough to let your hands meet. Hold this pose, stretching your upper back, for several breaths.</p><p></p><p>Grab your bolster, placing it horizontally across your mat. We&#39;re going to take child&#39;s pose with our elbows on the bolster and lowering your chest and head toward the floor. If you&#39;re having trouble relaxing into the pose, widen your knees so your torso can fall between them. Stay in child&#39;s pose for several breaths.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/zneOfkSRQaqVEyN4PYtS\" alt=\"childs pose on bolster.png\" title=\"childs pose on bolster.png\" width=\"600\" height=\"336\" /><p>Our next pose will be a heart opener. Move your bolster so it&#39;s in line with your mat. Sit with the bolster at the base of your hips and roll yourself back onto the bolster. Let your shoulders roll back and down. Your head and neck should also be supported on your bolster. If they aren&#39;t, add more pillows to keep your head and neck in line with your spine. Let your shoulders drop to either side of the bolster and breathe. Stay in this position for several breaths before rolling to one side and bringing yourself up to a sitting posture.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/DGUiesYvSGe51e39ugkK\" alt=\"chest opener.png\" title=\"chest opener.png\" width=\"600\" height=\"336\" /><p>Rub your palms together to generate some heat and place your palms over your eyes. Gently blink your eyes open.</p><p></p><p><a target='_blank' title=\"https://www.myyogateacher.com/articles/what-is-iyengar-yoga\" href=\"https://www.myyogateacher.com/articles/what-is-iyengar-yoga\">Thank you for your interest in learning more about </a><a title=\"https://www.myyogateacher.com/articles/what-is-iyengar-yoga\" href=\"https://www.myyogateacher.com/articles/what-is-iyengar-yoga\">Iyengar Yoga</a>! To get the best benefit from your practice, please <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> to participate in the complete Iyengar Yoga class or one of the other classes we offer each day. With myYogaTeacher, you get access to more than 35 live online yoga classes each day with Indian instructors who can offer you feedback on your form, answer your questions, and help you deepen your yoga practice.</p>"},"category":["yoga"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}